111 episodes

Our mission is to teach women about how their bodies change during the perimenopausal period (and onwards) so they can finally reach their health and fitness goals, live a life full of vitality and feel in CONTROL and at home in their bodies again!

There is no excessive restrictions, no taking out your favorite foods, no doing crazy high intensity exercise or cutting out carbs!

We cover hormones, exercise, nutrition and answer all of your questions!

The Metabolism and Menopause Podcast Stephanie Crassweller

    • Health & Fitness
    • 4.8 • 140 Ratings

Our mission is to teach women about how their bodies change during the perimenopausal period (and onwards) so they can finally reach their health and fitness goals, live a life full of vitality and feel in CONTROL and at home in their bodies again!

There is no excessive restrictions, no taking out your favorite foods, no doing crazy high intensity exercise or cutting out carbs!

We cover hormones, exercise, nutrition and answer all of your questions!

    Alcohol’s Effect in Menopause | MMP Ep. 110

    Alcohol’s Effect in Menopause | MMP Ep. 110

    IT’S PATIO SEASON!




    And you know what that means, cocktails like mojitos and peach sangria if you are me!




    But we “know” that alcohol isn’t good for us… right? At least that is what we are told.




    But WHY?




    In this episode I cover:


    - Types of alcohol and their calories


    - Alcohol’s effect on our liver in menopause


    - Alcohol’s effect on our hormones


    - Alcohol’s effect on our brain


    - Alcohol’s effect on our sleep


    - And how all the above influence your ability to be able to lose weight




    This is NOT me telling you not to drink - instead to help you understand what it does to your body with just 3-4 drinks a week and then you can make an informed decision!


    TIMESTAMPS:
    (00:00) - Intro


    (01:10) - Overview of Alcohol


    (02:31) - Why drinking alcohol leads to weight gain


    (08:05) - What happens in your body when you drink


    (10:49) - Alcohol & gut and liver issues


    (15:04) - Alcohol's impact on the way you eat food


    (17:31) - It's WILD how much alcohol affects your sleep quality


    (21:57) - The downstream affects from poor sleep quality


    (23:57) - What hormones does alcohol interfere with?

    (30:46) - Lower calorie drink options


    (31:54) - Final thoughts and reminders!




    ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: ⁠⁠⁠⁠⁠⁠⁠https://m.facebook.com/groups/969761266958379⁠⁠⁠⁠⁠⁠⁠



    ‣ Schedule a FREE consultation call - ⁠⁠⁠⁠⁠⁠⁠https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom⁠⁠⁠⁠⁠⁠⁠



    ‣ Apply for coaching with us! - ⁠⁠⁠⁠⁠⁠⁠https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom⁠⁠⁠⁠⁠⁠⁠



    ‣ Our Website! - https://www.vitalityoet.com/



    ‣ Learn more about DUTCH hormone testing with VitalityOET - ⁠⁠⁠⁠⁠⁠⁠https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537⁠⁠⁠⁠⁠⁠⁠



    ‣ Menopause supplements (use code VITALITY10 for 10% off your order) - ⁠⁠⁠⁠⁠⁠⁠https://shop.nutritiondynamic.com/collections/all⁠⁠⁠⁠⁠⁠⁠



    ‣ Instagram: ⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/vitalityoet.stephanie⁠⁠⁠⁠⁠⁠⁠



    ‣ WATCH the podcast on YouTube: ⁠⁠⁠⁠⁠⁠⁠https://www.youtube.com/@metabolismandmenopausepodcast⁠⁠⁠⁠⁠⁠⁠



    ‣ All other links: ⁠⁠⁠⁠⁠⁠⁠https://stan.store/vitalityoetstephanie⁠⁠⁠⁠⁠⁠⁠

    ----

    © 2024 Stephanie Crassweller & VitalityOET

    • 35 min
    Navigating Summer Nutrition | MMP Ep. 109

    Navigating Summer Nutrition | MMP Ep. 109

    Summer time can be a fun time for most people and it usually comes with a lot of trips and travel along with a lack of routine with the kids out of school paired with all the festivities. This means it can feel pretty tough and overwhelming to “stay on track”.




    This is exactly why I wanted to talk to you about how to navigate nutrition and not feel like you are “blowing it” over the summer without taking all the fun out of this season.




    Don’t forget to apply to win 3 months of free 1:1 coaching: https://1ck2gu1qfir.typeform.com/summergiveaway


    TIMESTAMPS:
    (00:00) - Intro
    (01:13) - Overview + giveaway reminder! (link below)
    (03:14) - The 2 timelines that will set you up for success
    (03:40) - Pre-packing and planning before events and trips
    (03:56) - Airport and flight tips
    (08:27) - Tips for long drives
    (11:17) - Create schedule and make it clear!
    (16:24) - What do you do while you're on vacation?
    (22:45) - Should you track while you're traveling?
    (26:08) - Suggestions for eating at restaurants
    (29:24) - Strategies for consistency while you're away
    (33:08) - Enjoying yourself without over indulging
    (36:37) - Limiting alcohol and tracking it
    (38:06) - Do not beat yourself up
    (40:20) - The MOST important thing to remember
    (43:08) - Final thoughts + giveaway reminder!


    CONNECT WITH ME ONLINE:



    ‣ Check out our BRAND NEW workout subscription: ⁠⁠⁠⁠⁠⁠⁠https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout⁠⁠⁠⁠⁠⁠⁠



    ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: ⁠⁠⁠⁠⁠⁠⁠https://m.facebook.com/groups/969761266958379⁠⁠⁠⁠⁠⁠⁠



    ‣ Schedule a FREE consultation call - ⁠⁠⁠⁠⁠⁠⁠https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom⁠⁠⁠⁠⁠⁠⁠



    ‣ Apply for coaching with us! - ⁠⁠⁠⁠⁠⁠⁠https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom⁠⁠⁠⁠⁠⁠⁠



    ‣ Our Website! - https://www.vitalityoet.com/



    ‣ Learn more about DUTCH hormone testing with VitalityOET - ⁠⁠⁠⁠⁠⁠⁠https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537⁠⁠⁠⁠⁠⁠⁠



    ‣ Menopause supplements (use code VITALITY10 for 10% off your order) - ⁠⁠⁠⁠⁠⁠⁠https://shop.nutritiondynamic.com/collections/all⁠⁠⁠⁠⁠⁠⁠



    ‣ Instagram: ⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/vitalityoet.stephanie⁠⁠⁠⁠⁠⁠⁠



    ‣ WATCH the podcast on YouTube: ⁠⁠⁠⁠⁠⁠⁠https://www.youtube.com/@metabolismandmenopausepodcast⁠⁠⁠⁠⁠⁠⁠



    ‣ All other links: ⁠⁠⁠⁠⁠⁠⁠https://stan.store/vitalityoetstephanie⁠⁠⁠⁠⁠⁠⁠

    ----

    © 2024 Stephanie Fusnik & VitalityOET

    • 43 min
    Cholesterol Levels in Menopause | MMP Ep. 108

    Cholesterol Levels in Menopause | MMP Ep. 108

    It can be a SHOCK when you go to the doctor and find out your cholesterol levels are high despite feeling like you didn’t change anything!




    In this podcast Coach Kirianna and I dive into:


    - What cholesterol is


    - What causes increases in cholesterol


    - How menopause contributes to this


    - How to naturally lower your cholesterol levels




    Do not forget to sign up for our 3 months 1:1 Coaching Summer Giveaway!!
    https://1ck2gu1qfir.typeform.com/summergiveaway



    TIMESTAMPS:


    (00:00) - Intro


    (01:05) - Overview of cholesterol + giveaway announcement


    (03:05) - What is cholesterol?


    (04:33) - "Good" vs "bad" cholesterol


    (09:16) - What are triglycerides?


    (10:56) - What are healthy ranges for your cholesterol?


    (12:10) - What affects cholesterol levels in menopause?


    (22:32) - Hypothyroidism & cholesterol


    (23:44) - Exercise & cholesterol


    (24:28) - Gut health & cholesterol


    (25:25) - How does smoking & alcohol affect cholesterol?


    (29:24) - How to naturally lower your cholesterol levels


    (47:49) - Being patient with these changes & getting the full picture


    (50:14) - Final thoughts & reminders (giveaway below)




    CONNECT WITH ME ONLINE:



    ‣ Check out our BRAND NEW workout subscription: ⁠⁠⁠⁠⁠⁠⁠https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout⁠⁠⁠⁠⁠⁠⁠



    ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: ⁠⁠⁠⁠⁠⁠⁠https://m.facebook.com/groups/969761266958379⁠⁠⁠⁠⁠⁠⁠



    ‣ Schedule a FREE consultation call - ⁠⁠⁠⁠⁠⁠⁠https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom⁠⁠⁠⁠⁠⁠⁠



    ‣ Apply for coaching with us! - ⁠⁠⁠⁠⁠⁠⁠https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom⁠⁠⁠⁠⁠⁠⁠



    ‣ Our Website! - https://www.vitalityoet.com/



    ‣ Learn more about DUTCH hormone testing with VitalityOET - ⁠⁠⁠⁠⁠⁠⁠https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537⁠⁠⁠⁠⁠⁠⁠



    ‣ Menopause supplements (use code VITALITY10 for 10% off your order) - ⁠⁠⁠⁠⁠⁠⁠https://shop.nutritiondynamic.com/collections/all⁠⁠⁠⁠⁠⁠⁠



    ‣ Instagram: ⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/vitalityoet.stephanie⁠⁠⁠⁠⁠⁠⁠



    ‣ WATCH the podcast on YouTube: ⁠⁠⁠⁠⁠⁠⁠https://www.youtube.com/@metabolismandmenopausepodcast⁠⁠⁠⁠⁠⁠⁠



    ‣ All other links: ⁠⁠⁠⁠⁠⁠⁠https://stan.store/vitalityoetstephanie⁠⁠⁠⁠⁠⁠⁠

    ----

    © 2024 Stephanie Fusnik & VitalityOET

    • 50 min
    Menstrual Cycle Changes in Perimenopause | MMP Ep. 107

    Menstrual Cycle Changes in Perimenopause | MMP Ep. 107

    Your cycle and the symptoms that come with it can tell us SO much about your body in terms of hormone balance and what your body is struggling with. It also will help address root causes of likely hormone problems so that your transition through perimenopause and menopause is a lot smoother.


    In this podcast I cover:


    - What the menstrual cycle is


    - The 4 different phases


    - How to eat and exercise to support what cycle phase you are in


    - How it changes in perimenopause


    - How to best support your hormones and a whole lot more!




    There is a “how to eat for you cycle” guide in our Facebook Community which you can join here: https://m.facebook.com/groups/969761266958379⁠⁠⁠⁠⁠⁠



    TIMESTAMPS:


    (00:00) - Intro


    (01:11) - Overview of the Menstrual Cycle


    (03:01) - What is the menstrual cycle?


    (05:33) - Two hormones that are heavily involved in your cycle


    (08:07) - The 4 Phases of your cycle and how you can support your body during them


    (08:41) - Week 1


    (15:52) - Week 2


    (18:18) - Week 3


    (24:07) - Week 4


    (29:43) - Nutrition for your cycle


    (32:58) - Your cycle may begin to change


    (37:36) - Understanding the signs of ovulation


    (40:20) - Signs of an anovulatory cycle


    (41:47) - Final thoughts + reminders!




    CONNECT WITH ME ONLINE:



    ‣ Check out our BRAND NEW workout subscription: ⁠⁠⁠⁠⁠⁠⁠https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout⁠⁠⁠⁠⁠⁠⁠



    ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: ⁠⁠⁠⁠⁠⁠⁠https://m.facebook.com/groups/969761266958379⁠⁠⁠⁠⁠⁠⁠



    ‣ Schedule a FREE consultation call - ⁠⁠⁠⁠⁠⁠⁠https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom⁠⁠⁠⁠⁠⁠⁠



    ‣ Apply for coaching with us! - ⁠⁠⁠⁠⁠⁠⁠https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom⁠⁠⁠⁠⁠⁠⁠



    ‣ Our Website! - https://www.vitalityoet.com/



    ‣ Learn more about DUTCH hormone testing with VitalityOET - ⁠⁠⁠⁠⁠⁠⁠https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537⁠⁠⁠⁠⁠⁠⁠



    ‣ Menopause supplements (use code VITALITY10 for 10% off your order) - ⁠⁠⁠⁠⁠⁠⁠https://shop.nutritiondynamic.com/collections/all⁠⁠⁠⁠⁠⁠⁠



    ‣ Instagram: ⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/vitalityoet.stephanie⁠⁠⁠⁠⁠⁠⁠



    ‣ WATCH the podcast on YouTube: ⁠⁠⁠⁠⁠⁠⁠https://www.youtube.com/@metabolismandmenopausepodcast⁠⁠⁠⁠⁠⁠⁠



    ‣ All other links: ⁠⁠⁠⁠⁠⁠⁠https://stan.store/vitalityoetstephanie⁠⁠⁠⁠⁠⁠⁠

    ----

    © 2024 Stephanie Fusnik & VitalityOET

    • 43 min
    8 Steps To Go From Fat Storing to Fat Burning in Menopause | MMP Ep. 106

    8 Steps To Go From Fat Storing to Fat Burning in Menopause | MMP Ep. 106

    ⁠⁠⁠⁠⁠⁠This is for all the women out there who feel like they are doing EVERYTHING right yet your body seems to just store fat regardless of what you do.


    ⁠⁠⁠⁠⁠⁠


    ⁠⁠⁠⁠⁠⁠I cover:


    ⁠⁠⁠⁠⁠⁠1 - What caused you to go into fat storing mode


    ⁠⁠⁠⁠⁠⁠2 - How menopause affects your ability to lose weight


    ⁠⁠⁠⁠⁠⁠3 - The 8 steps to go from fat storing to fat burning


    ⁠⁠⁠⁠⁠⁠4 - How to actually implement the 8 steps for fat burning success


    ⁠⁠⁠⁠⁠⁠


    ⁠⁠⁠⁠⁠⁠If you want to get those calories calculated please send me a message on Instagram, Facebook or send me an Email!



    ⁠⁠⁠⁠⁠⁠Instagram: ⁠⁠⁠⁠⁠⁠https://www.instagram.com/vitalityoet.stephanie

    ⁠⁠⁠⁠⁠⁠Facebook: https://www.facebook.com/sfusnik

    ⁠⁠⁠⁠⁠⁠Email: ⁠⁠⁠⁠⁠⁠stephanie@vitalityoet.com

    ⁠⁠⁠⁠⁠⁠
    ⁠⁠⁠⁠⁠⁠TIMESTAMPS:
    ⁠⁠⁠⁠⁠⁠(00:00) - Intro


    (01:08) - Overview of today's episode


    (02:38) - How menopause affects fat storage & health


    (06:49) - Your body is changing and you have to deal with stress differently


    (09:49) - The 7 strategies to go from fat storing to fat burning


    (11:34) - Tip 1 - are you eating enough food?


    (14:27) - Tip 2 - How much protein do you need? How often?


    (18:42) - Tip 3 - You NEED to eat your CARBS


    (22:52) - Tip 4 - How much does food quality matter?

    ⁠⁠⁠⁠⁠⁠(24:13) - Tip 5 - Sleep is CRUCIAL


    (29:44) - Tip 6 - Resistance Training and Building Muscle


    (35:38) - Tip 7 - Try increasing your step count


    (36:55) - Tip 8 - Improving your self-care routine


    (40:44) - Other things to keep in mind


    (42:41) - How you can apply all of these!




    CONNECT WITH ME ONLINE:



    ‣ Check out our BRAND NEW workout subscription: ⁠⁠⁠⁠⁠⁠⁠https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout⁠⁠⁠⁠⁠⁠⁠



    ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: ⁠⁠⁠⁠⁠⁠⁠https://m.facebook.com/groups/969761266958379⁠⁠⁠⁠⁠⁠⁠



    ‣ Schedule a FREE consultation call - ⁠⁠⁠⁠⁠⁠⁠https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom⁠⁠⁠⁠⁠⁠⁠



    ‣ Apply for coaching with us! - ⁠⁠⁠⁠⁠⁠⁠https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom⁠⁠⁠⁠⁠⁠⁠



    ‣ Our Website! - https://www.vitalityoet.com/



    ‣ Learn more about DUTCH hormone testing with VitalityOET - ⁠⁠⁠⁠⁠⁠⁠https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537⁠⁠⁠⁠⁠⁠⁠



    ‣ Menopause supplements (use code VITALITY10 for 10% off your order) - ⁠⁠⁠⁠⁠⁠⁠https://shop.nutritiondynamic.com/collections/all⁠⁠⁠⁠⁠⁠⁠



    ‣ Instagram: ⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/vitalityoet.stephanie⁠⁠⁠⁠⁠⁠⁠



    ‣ WATCH the podcast on YouTube: ⁠⁠⁠⁠⁠⁠⁠https://www.youtube.com/@metabolismandmenopausepodcast⁠⁠⁠⁠⁠⁠⁠



    ‣ All other links: ⁠⁠⁠⁠⁠⁠⁠https://stan.store/vitalityoetstephanie⁠⁠⁠⁠⁠⁠⁠

    ----

    © 2024 Stephanie Fusnik & VitalityOE

    • 48 min
    Pros and Cons of Different Diets in Menopause (Feat. VitalityOET Team) | MMP Ep. 105

    Pros and Cons of Different Diets in Menopause (Feat. VitalityOET Team) | MMP Ep. 105

    There are SO many diets out there - so how do you know which one is best for?

    Or maybe you thought you had it figured out - but now it stopped working.

    In this episode I had a few of my coaches to help me go over the pros and cons of different diets to help you figure out what is best for you!

    We covered:
    - Keto/Low Carb
    - Weight Watchers
    - NOOM
    - Fasting
    - Whole 30
    - Carnivore
    - Vegan
    -And MORE!

    TIMESTAMPS:
    (00:00) - Intro
    (01:46) - Start of the episode
    (02:46) - Keto
    (15:58) - The Carnivore Diet
    (24:28) - Veganism
    (35:54) - Pescetarianism
    (42:43) - Whole 30
    (49:54) - The Mediterranean Diet
    (59:28) - Weight Watchers
    (01:07:16) - OMAD (One Meal a Day)
    (01:11:44) - Intermittent Fasting
    (01:17:51) - Noom
    (01:24:16) - 75 Hard
    (01:26:00) - Black & white thinking around food, Intuitive Eating, and Mindful Eating
    (01:29:27) - Breaking the "diet hopping" cycle & finding what helps you feel your best
    (01:38:03) - Recap & reminders


    CONNECT WITH ME ONLINE:



    ‣ Check out our BRAND NEW workout subscription: ⁠⁠⁠⁠⁠⁠⁠https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout⁠⁠⁠⁠⁠⁠⁠



    ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: ⁠⁠⁠⁠⁠⁠⁠https://m.facebook.com/groups/969761266958379⁠⁠⁠⁠⁠⁠⁠



    ‣ Schedule a FREE consultation call - ⁠⁠⁠⁠⁠⁠⁠https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom⁠⁠⁠⁠⁠⁠⁠



    ‣ Apply for coaching with us! - ⁠⁠⁠⁠⁠⁠⁠https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom⁠⁠⁠⁠⁠⁠⁠



    ‣ Our Website! - https://www.vitalityoet.com/



    ‣ Learn more about DUTCH hormone testing with VitalityOET - ⁠⁠⁠⁠⁠⁠⁠https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537⁠⁠⁠⁠⁠⁠⁠



    ‣ Menopause supplements (use code VITALITY10 for 10% off your order) - ⁠⁠⁠⁠⁠⁠⁠https://shop.nutritiondynamic.com/collections/all⁠⁠⁠⁠⁠⁠⁠



    ‣ Instagram: ⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/vitalityoet.stephanie⁠⁠⁠⁠⁠⁠⁠



    ‣ WATCH the podcast on YouTube: ⁠⁠⁠⁠⁠⁠⁠https://www.youtube.com/@metabolismandmenopausepodcast⁠⁠⁠⁠⁠⁠⁠



    ‣ All other links: ⁠⁠⁠⁠⁠⁠⁠https://stan.store/vitalityoetstephanie⁠⁠⁠⁠⁠⁠⁠

    ----

    © 2024 Stephanie Fusnik & VitalityOE

    • 1 hr 39 min

Customer Reviews

4.8 out of 5
140 Ratings

140 Ratings

Eswantek ,

One of the best podcasts about menopause

I have been binge listening to this show since discovering it last week. I’ve finally realized that I’m entering menopause and I’m struggling hard with weight gain, mood swings, hot flashes and emotional regulation. I love this podcast!

Machelle2017 ,

Best, Most Comprehensive l

I am in perimenopause. I am also someone who has generally took pretty good care of a body that has fully revolted against me, lol! I’ve searched podcasts, audiobooks, websites, friends looking for information on how this all works and what can I do to stop gaining weight, feel my best, and live a happy life in this body during this time of drastic change. This podcast is hands down the best most comprehensive resource for me. I’ve gather little snippets of information in my search and when I found this podcast, all that information is here PLUS more presented in an understandable, relatable way! Thank you! I highly recommend this as a first resource for anyone trying to find their way through menopause.

hello its RJ ,

Menopausal Answer Depot, subscribe & listen

Thank you! Finally someone who gets me! After listening first 10min I was so relieved, my cortisol level literally dropped! You had all the answers to what I'm experiencing. I'm so prepared for my next doctors appointment.Recently I've had basic blood tests with some abnormalities, with a prescription to make lifestyle changes (what? more?) I'm BRCA1 positive, prophylactic mastectomy, hysterectomy by age 43. I've never had a physician thoroughly discuss the effects of menopause, aside from hot flashes, some skin and weight changes and low libido. (Seriously my Mom could have told me that, and she did). Now at 49 my body is always fluctuating and I feel its affecting my mental health. It's exhausting trying to find the answers to what's happening to your menopausal body and what works for you. Its especially exhausting when doctors limit themselves with menopausal treatments and research. Finding your voice lifted me up. So happy I found and shared your podcast with my sisters who are experiencing this as well. God bless.

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