‣ Book Your COMPLEMENTARY CONSULATION and CALORIE CALCULATION call:- how much & what to eat🍴🌮- exercise & lifestyle recommendations🚶♀️🏋🏽♀️- specific resources to support you on your journey📕https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom‣ Take The Fat Loss Fix Quiz: https://1ck2gu1qfir.typeform.com/menometabolismHead to this link to hear what our coaches are willing and not willing to trade off to reach physique goals here: https://www.loom.com/share/ac15ea38147048eda311e5a03a7b965e (jump to 35 minute mark)
Everyone wants faster results — but few talk about the trade-offs that come with them.
In this episode, we’re breaking down what it really takes to accelerate fat loss in perimenopause and menopause — without wrecking your metabolism, hormones, or sanity.
You’ll learn:
⚖️ What “realistic” fat loss actually looks like (and how much you can expect to lose per week)
💪 The healthy body fat % ranges for women over 40 — and the danger zone where hormones start to crash
🔥 The five trade-offs that truly move the needle: consistency, structure, recovery, patience, and boundaries
🧠 Why faster doesn’t always mean better — and how to speed up results without triggering fat-storage mode
💤 How stress, sleep, and recovery impact fat loss just as much as your workouts
If you’ve been doing “everything right” but still feel stuck, this episode will help you understand what your body is asking for — and how to choose the right trade-offs for your season of life.
TIMESTAMPS:
(00:00) – Intro: The Realistic Trade-Offs of Fat Loss
(01:45) – Why Fat Loss Isn’t Linear (and What to Expect)
(04:24) – The Truth About Faster Fat Loss & Maintenance
(05:03) – Nutrition Trade-Offs: Hunger, Structure & Flexibility
(10:23) – Training Trade-Offs: Smarter Workouts vs. Overtraining
(16:55) – Social & Lifestyle Trade-Offs: Alcohol, Sleep & Boundaries
(25:14) – Understanding Body Fat Levels & What’s Sustainable
(31:58) – Setting Realistic Goals & Building Long-Term Success
(39:38) – Final Thoughts: Choosing Trade-Offs That Fit Your Season of LifeCONNECT WITH ME ONLINE:‣ Book a COMPLEMENTARY CONSULATION and CALORIE CALCULATION call:- how much you should eat🍴- what you should eat 🌮- exercise adjustments🏋🏽♀️- lifestyle recommendations🚶♀️- specific resources to support you on your journey📕https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom‣ 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‣ 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‣ Listen the Podcast on Apple or Spotify: Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496eApple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450‣ All other links: https://stan.store/vitalityoetstephanie‣ Email: stephanie@vitalityoet.com----© 2025 Stephanie Crassweller & VitalityOET
‣ Book Your COMPLEMENTARY CONSULATION and CALORIE CALCULATION call:- how much & what to eat🍴🌮- exercise & lifestyle recommendations🚶♀️🏋🏽♀️- specific resources to support you on your journey📕https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom‣ Take The Fat Loss Fix Quiz: https://1ck2gu1qfir.typeform.com/menometabolismYou’ve heard fasting can boost fat loss, balance hormones, and improve energy… but for many women, it’s doing the opposite.
In this episode, I break down the 7 biggest fasting mistakes women make — and how to fix them so you can finally see results without wrecking your metabolism, hormones, or mood.
You’ll learn:
⚡ The fasting myths keeping women stuck in “storage mode”
💥 How fasting affects your cortisol, thyroid, and estrogen balance
🔥 The best ways to use fasting strategically for fat loss after 40
If you’ve been fasting harder but feeling worse — this episode will help you fast smarter, not longer.TIMESTAMPS:
(00:00) – Intro: Fasting for Fat Loss – Is It Helping or Hurting You?
(01:20) – Why Most Fasting Advice Doesn’t Work for Women
(03:17) – Mistake #1: Fasting to Fix the Wrong Problem
(05:06) – Mistake #2: Using Fasting as a Calorie Deficit
(07:31) – The Stress Bucket: Why Fasting Backfires in Midlife
(10:38) – What Research Really Says About Fasting for Women
(17:24) – Mistake #3: Ignoring Protein & Muscle Maintenance
(20:03) – Mistake #4: Fasting on Top of Chronic Stress
(23:22) – Hormones, Thyroid & the Fasting Connection
(25:47) – Nutrient Deficiencies & Food Quality During Fasting
(28:28) – Sleep, Cortisol & Blood Sugar Regulation
(32:26) – Final Thoughts: Why Fasting Isn’t Evil — Just MisusedCONNECT WITH ME ONLINE:‣ Book a COMPLEMENTARY CONSULATION and CALORIE CALCULATION call:- how much you should eat🍴- what you should eat 🌮- exercise adjustments🏋🏽♀️- lifestyle recommendations🚶♀️- specific resources to support you on your journey📕https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom‣ 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‣ 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‣ Listen the Podcast on Apple or Spotify: Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496eApple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450‣ All other links: https://stan.store/vitalityoetstephanie‣ Email: stephanie@vitalityoet.com----© 2025 Stephanie Crassweller & VitalityOET
‣ Book Your COMPLEMENTARY CONSULATION and CALORIE CALCULATION call:- how much & what to eat🍴🌮- exercise & lifestyle recommendations🚶♀️🏋🏽♀️- specific resources to support you on your journey📕https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom‣ Take The Fat Loss Fix Quiz: https://1ck2gu1qfir.typeform.com/menometabolismCalories in, calories out stopped working for you?That’s because you’re forgetting one critical piece…💥 What is your body actually doing with the calories you eat?
Are they being used as energy — or stored as fat?
The truth is, your body isn’t a simple math equation. It’s a metabolic system made up of 8 key players that decide what happens to every bite you eat.
In this episode, I break down:
- The 8 systems that determine whether your body burns or stores calories — mitochondria, thyroid, liver, adrenals, pancreas, gut, muscles, and hormones.
- Why under-eating, overtraining, and stress can shut down your metabolism even when you’re “doing everything right.”
- The real reason your body doesn’t feel safe enough to burn fat.
- What to do to turn your metabolism back on — no more guesswork, no more punishment.
Your body isn’t broken — it’s just responding to how it’s being treated.
When you support these 8 systems, your body stops storing and starts trusting you again.
✨ You were designed to burn, build, and thrive. Let’s help your body remember that.
For more information:
Mitochondria https://youtu.be/53znRT5lNq0
Thyroid https://youtu.be/uGZuyWrUuMY
Liver detox https://youtu.be/b7Vt3Anj_Wk
Cortisol https://youtu.be/3b1hmZQsSEk
Insulin https://youtu.be/Wu2wPrkDP-0
TIMESTAMPS:
(00:00) – Intro: Why Your Body Stores Food as Fat Instead of Fuel
(01:30) – The Role of Mitochondria: Your Body’s Power Plants
(07:30) – The Thyroid: Your Metabolic Thermostat(13:30) – The Liver: Your Body’s Detox & Energy Command Center
(18:15) – Stress & The Adrenals: How Cortisol Stops Fat Burning
(25:14) – Blood Sugar & Insulin Resistance Explained
(29:30) – Gut Health, Muscle Mass & Metabolic Flexibility
(35:00) – Hormones: The Conductors of Your Metabolic Symphony
(40:05) – Why “Eat Less, Move More” Doesn’t WorkCONNECT WITH ME ONLINE:‣ Book a COMPLEMENTARY CONSULATION and CALORIE CALCULATION call:- how much you should eat🍴- what you should eat 🌮- exercise adjustments🏋🏽♀️- lifestyle recommendations🚶♀️- specific resources to support you on your journey📕https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom‣ 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‣ 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‣ Listen the Podcast on Apple or Spotify: Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496eApple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450‣ All other links: https://stan.store/vitalityoetstephanie‣ Email: stephanie@vitalityoet.com----© 2025 Stephanie Crassweller & VitalityOET
‣ Book Your COMPLEMENTARY CONSULATION and CALORIE CALCULATION call:- how much & what to eat🍴🌮- exercise & lifestyle recommendations🚶♀️🏋🏽♀️- specific resources to support you on your journey📕https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom‣ Take The Fat Loss Fix Quiz: https://1ck2gu1qfir.typeform.com/menometabolismYou’ve probably heard of creatine as a “gym supplement” — but what if I told you it’s one of the most powerful tools for women in perimenopause and menopause to support energy, metabolism, and muscle?
In this episode, we break down why creatine isn’t just for athletes — it’s for every woman who wants to protect her muscle, boost brain health, and keep her metabolism strong as hormones shift.
You’ll learn:
💪 Why creatine helps fight muscle loss (and why that matters for fat loss)
🧠 How it supports brain health, focus, and mood during hormonal changes
🔥 The surprising link between creatine, thyroid health, and metabolic energy
💧 The right type and dose for women — and how to take it for best results
If you’re feeling tired, weaker, or like your workouts “don’t hit the same” anymore — this is the episode that will change how you see creatine forever.
Get 20% off my favourite brand of creatine by using code 'vitalityoet' legionathletics.rfrl.co/ymrdx
TIMESTAMPS:
(00:00) – Intro: Why Creatine Isn’t Just for Gym Bros
(01:30) – Why Women Need More Creatine in Midlife(
03:10) – How Creatine Boosts Energy, Fat Burning & Metabolism
(07:01) – Muscle, Hormones & the Menopause Connection
(12:05) – Brain Health, Mood & Cognitive Benefits
(13:27) – Strength, Recovery & Stress Resilience
(15:55) – Blood Sugar, Inflammation & Hormone Support
(20:51) – Myths About Creatine Debunked
(24:36) – How to Start Taking Creatine (Dosage, Timing & Brands)
(27:55) – Final Thoughts & RecommendationsCONNECT WITH ME ONLINE:‣ Book a COMPLEMENTARY CONSULATION and CALORIE CALCULATION call:- how much you should eat🍴- what you should eat 🌮- exercise adjustments🏋🏽♀️- lifestyle recommendations🚶♀️- specific resources to support you on your journey📕https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom‣ 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‣ 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‣ Listen the Podcast on Apple or Spotify: Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496eApple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450‣ All other links: https://stan.store/vitalityoetstephanie‣ Email: stephanie@vitalityoet.com----© 2025 Stephanie Crassweller & VitalityOET
‣ Book Your COMPLEMENTARY CONSULATION and CALORIE CALCULATION call:- how much & what to eat🍴🌮- exercise & lifestyle recommendations🚶♀️🏋🏽♀️- specific resources to support you on your journey📕https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom‣ Take The Fat Loss Fix Quiz: https://1ck2gu1qfir.typeform.com/menometabolism
In this episode, we’re diving into how methylation and the MTHFR gene impact your metabolism, detox pathways, and fat loss — especially in women over 40.
When methylation isn’t working properly, your body struggles to:
- Detoxify estrogen efficiently (hello, estrogen dominance + stubborn fat)
- Clear toxins and inflammation that block thyroid function
- Activate key nutrients like folate, B12, and choline (needed for liver and brain health)
- Produce neurotransmitters that stabilize mood and motivation
In other words — your “fat-burning pathways” aren’t just about food or workouts.
They’re biochemical.
And when they’re blocked, your body gets stuck in protect mode — holding onto fat, toxins, and frustration.
We’ll cover:
✅ What methylation actually is (in normal-person language)
✅ What the MTHFR gene does — and why 40–50% of women carry it
✅ How it affects detox, hormones, and metabolism in perimenopause and menopause
✅ Key nutrients that support methylation (and which forms to look for)
✅ How to improve methylation naturally to reactivate fat burning
If you’ve ever been told your labs are “normal” but you know something’s off — this episode will help you connect the dots between your genes, hormones, and metabolism.TIMESTAMPS:
(00:00) – Intro: What Is Methylation & Why It Matters
(01:45) – How Methylation Affects Fat Burning & Hormone Balance
(06:16) – The Link Between Methylation, Stress & Fat Storage
(16:01) – Why Women Struggle More With Methylation
(23:48) – How Poor Methylation Shows Up in Midlife
(28:25) – Hormones, Stress & Environmental Load
(44:24) – MTHFR Genes, Mood & Detox Explained
(51:48) – How to Support Methylation Naturally
(58:59) – Final Thoughts: Focus on the Big Rocks
CONNECT WITH ME ONLINE:‣ Book a COMPLEMENTARY CONSULATION and CALORIE CALCULATION call:- how much you should eat🍴- what you should eat 🌮- exercise adjustments🏋🏽♀️- lifestyle recommendations🚶♀️- specific resources to support you on your journey📕https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom‣ 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‣ 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‣ Listen the Podcast on Apple or Spotify: Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496eApple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450‣ All other links: https://stan.store/vitalityoetstephanie‣ Email: stephanie@vitalityoet.com----© 2025 Stephanie Crassweller & VitalityOET
‣ Book Your COMPLEMENTARY CONSULATION and CALORIE CALCULATION call:- how much & what to eat🍴🌮- exercise & lifestyle recommendations🚶♀️🏋🏽♀️- specific resources to support you on your journey📕https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom‣ Take The Fat Loss Fix Quiz: https://1ck2gu1qfir.typeform.com/menometabolismThere’s been a lot of panic online lately about lead in protein powder — but here’s the truth: that’s not where most of your exposure is coming from.In this episode, we’re cutting through the fear and diving into the facts about lead exposure, where it really comes from, how it impacts your body, and how to safely support detoxification.
You’ll learn:
✅ The top hidden sources of lead exposure (hint: it’s not your smoothie)
✅ How lead affects hormones, metabolism, and inflammation
✅ The nutrients and daily habits that help your body eliminate heavy metals naturally
If you’ve been feeling overwhelmed by all the headlines, this episode will help you understand what actually matters — and how to protect your health without the fear.
My Favourite Protein Powder - use code vitalityoet for 20% off legionathletics.rfrl.co/ymrdxTIMESTAMPS:
(00:00) – Intro: The Truth About Lead in Protein Powders
(02:22) – Common Sources of Lead Exposure
(05:34) – How Lead Affects Hormones, Fat Loss & Detoxification
(09:57) – Who’s Most at Risk for Lead Buildup
(10:34) – How to Support Lead Clearance Naturally
(11:51) – Liver, Gut & Detox Pathway Support
(14:45) – Simple Lifestyle Swaps to Reduce Exposure
(17:05) – Stress, Movement & Detox: Why Basics Matter Most
(21:37) – Protein Powders Steph Recommends & Final Thoughts
CONNECT WITH ME ONLINE:‣ Book a COMPLEMENTARY CONSULATION and CALORIE CALCULATION call:- how much you should eat🍴- what you should eat 🌮- exercise adjustments🏋🏽♀️- lifestyle recommendations🚶♀️- specific resources to support you on your journey📕https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom‣ 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‣ 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‣ Listen the Podcast on Apple or Spotify: Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496eApple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450‣ All other links: https://stan.store/vitalityoetstephanie‣ Ema
‣ Book Your COMPLEMENTARY CONSULATION and CALORIE CALCULATION call:- how much & what to eat🍴🌮- exercise & lifestyle recommendations🚶♀️🏋🏽♀️- specific resources to support you on your journey📕https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom‣ Take The Fat Loss Fix Quiz: https://1ck2gu1qfir.typeform.com/menometabolismYou started progesterone HRT hoping to finally sleep better, calm your anxiety, and feel balanced again…But instead? You feel worse.
In this episode, I’m breaking down why progesterone therapy can actually backfire in some women — and how to fix it.
You’ll learn:
💥 The 4 most common reasons progesterone makes symptoms worse
🧠 How histamine, cortisol, and nutrient deficiencies change how your body processes it
⚖️ What to do so you can actually reap the benefits of progesterone without feeling moody, puffy, or anxious
If you’ve ever wondered, “Why do I feel worse on something that’s supposed to help me?” — this one will make everything click.
TIMESTAMPS:
(00:00) – Intro: Why You Feel Worse on Progesterone HR
(02:23) – When Progesterone Backfires: Hormone Imbalance & Dosage Issues
(06:27) – How Gut, Liver & Stress Impact Progesterone Tolerance
(07:07) – Progesterone, Histamines & Glutamate Explained
(10:15) – Nutrients That Help Your Body Use Progesterone Properly
(11:08) – The Role of Cortisol, Stress & Detox Pathways
(16:02) – Bioidentical vs Synthetic Progesterone
(17:18) – How to Make Progesterone Work for You
(25:34) – Final Thoughts: Root Causes, Recovery & Next StepsCONNECT WITH ME ONLINE:‣ Book a COMPLEMENTARY CONSULATION and CALORIE CALCULATION call:- how much you should eat🍴- what you should eat 🌮- exercise adjustments🏋🏽♀️- lifestyle recommendations🚶♀️- specific resources to support you on your journey📕https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom‣ 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‣ 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‣ Listen the Podcast on Apple or Spotify: Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496eApple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450‣ All other links: https://stan.store/vitalityoetstephanie‣ Email: stephanie@vitalityoet.com----© 2025 Stephanie Crassweller & VitalityOET
‣ Book Your COMPLEMENTARY CONSULATION and CALORIE CALCULATION call:- how much & what to eat🍴🌮- exercise & lifestyle recommendations🚶♀️🏋🏽♀️- specific resources to support you on your journey📕https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom‣ Take The Fat Loss Fix Quiz: https://1ck2gu1qfir.typeform.com/menometabolismMost women think ovarian aging only matters if you want babies. But when your ovaries age faster, your whole body pays the price. Estrogen is protective for your brain, your mood, your bones, your heart, even your metabolism. The earlier that estrogen fades, the earlier all those protections are gone.
In this episode I cover:
- The risks of early ovarian aging
- What causes early ovarian aging
- How to slow it down
TIMESTAMPS:
(00:00) – Intro: What Is Early Ovarian Aging
(01:07) – Why Estrogen Loss Impacts Every System
(04:51) – How Stress & Trauma Accelerate Ovarian Aging
(07:39) – The Role of Cortisol, Inflammation & Mitochondria
(10:51) – How Declining Estrogen Affects Brain & Mood
(14:05) – Why Midlife Stress Makes Symptoms Worse
(15:11) – How to Slow Ovarian Aging Naturally
(21:17) – Lifestyle, Nutrition & Hormone Support Strategies
(23:39) – Final Message: You’re Not Broken — You Can RebuildCONNECT WITH ME ONLINE:‣ Book a COMPLEMENTARY CONSULATION and CALORIE CALCULATION call:- how much you should eat🍴- what you should eat 🌮- exercise adjustments🏋🏽♀️- lifestyle recommendations🚶♀️- specific resources to support you on your journey📕https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom‣ 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‣ 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‣ Listen the Podcast on Apple or Spotify: Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496eApple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450‣ All other links: https://stan.store/vitalityoetstephanie‣ Email: stephanie@vitalityoet.com----© 2025 Stephanie Crassweller & VitalityOET
‣ Book Your COMPLEMENTARY CONSULATION and CALORIE CALCULATION call:- how much & what to eat🍴🌮- exercise & lifestyle recommendations🚶♀️🏋🏽♀️- specific resources to support you on your journey📕https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom‣ Take The Fat Loss Fix Quiz: https://1ck2gu1qfir.typeform.com/menometabolismIt’s more than just hair.
The shedding, the thinning at your temples, the loss of volume that makes you feel like your hair just isn’t yours anymore—it’s not vanity.
It’s a signal.
We’ve been told hair loss in midlife is “just hormones.”
But the truth? It’s not just estrogen or progesterone quietly declining—it’s the way your whole system responds to change.
Stress, thyroid shifts, nutrient depletion, blood sugar swings, even how you’re eating and exercising all join the conversation happening at the root.
In today’s episode, we’re tracing the full story behind hair loss in perimenopause:
Because hair loss after 40 isn’t random—it’s your body speaking through your roots.
When you learn to listen, support, and nourish instead of fight, your hair can recover—slowly, steadily, from the inside out.
TIMESTAMPS:
(00:00) – Intro: Why Hair Loss Happens in Perimenopause & Menopause
(01:52) – The Hormonal Causes of Thinning Hair
(07:35) – How Stress & Cortisol Trigger Hair Shedding
(11:29) – Nervous System Regulation, Sleep & Recovery
(18:55) – Key Nutrients for Hair Growth (Iron, Protein, B Vitamins & More)
(24:06) – Under-Eating, Blood Sugar & Inflammation
(36:09) – Exercise, Circulation & Scalp Health
(54:44) – Long-Term Healing, Consistency & Final AdviceCONNECT WITH ME ONLINE:‣ Book a COMPLEMENTARY CONSULATION and CALORIE CALCULATION call:- how much you should eat🍴- what you should eat 🌮- exercise adjustments🏋🏽♀️- lifestyle recommendations🚶♀️- specific resources to support you on your journey📕https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom‣ 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‣ 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‣ Listen the Podcast on Apple or Spotify: Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496eApple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450‣ All other links: https://stan.store/vitalityoetstephanie‣ Email: stephanie@vitalityoet.com----© 2025 Stephanie Crassweller & VitalityOET
<p><strong>‣ Book Your COMPLEMENTARY CONSULTATION and CALORIE CALCULATION call:</strong><br>
- how much & what to eat 🍴🌮<br>
- exercise & lifestyle recommendations 🚶♀️🏋🏽♀️<br>
- specific resources to support you on your journey 📕<br>
<a href="https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom">https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom</a></p>
<p><strong>‣ Take The Fat Loss Fix Quiz:</strong><br>
<a href="https://1ck2gu1qfir.typeform.com/menometabolism">https://1ck2gu1qfir.typeform.com/menometabolism</a></p>
<p>You go in for your annual labs, and a few days later, the nurse calls: “Your cholesterol is high.”</p>
<p>Instant panic. Your mind jumps straight to heart attack, clogged arteries, or medication.</p>
<p>And the most frustrating part? You’re doing everything “right.”</p>
<p>You’re eating clean, exercising, maybe even cutting back on sugar and carbs.</p>
<p>So why, suddenly in midlife, do cholesterol numbers seem to creep higher — even when nothing in your lifestyle has changed?</p>
<p><strong>Here’s the truth:</strong> it’s not just about what’s on your plate. It’s about what’s happening with your hormones.</p>
<p>Because in midlife, cholesterol isn’t just a diet story — it’s a hormone story.</p>
<p><strong>TIMESTAMPS:</strong><br>
(00:00) – Intro: Why Cholesterol Rises in Midlife<br>
(01:28) – The Hormone Connection to Cholesterol<br>
(04:12) – How Estrogen Decline Changes Fat & Cholesterol Levels<br>
(05:54) – The Role of Stress, Cortisol & Midlife Metabolism<br>
(08:02) – Common Myths About Cholesterol<br>
(16:14) – The Truth About Statins & Mitochondrial Health<br>
(18:22) – How to Improve Cholesterol Naturally<br>
(29:18) – Final Thoughts & Next Steps</p>
<hr>
<p><strong>CONNECT WITH ME ONLINE:</strong></p>
<p><strong>‣ Book a COMPLEMENTARY CONSULTATION and CALORIE CALCULATION call:</strong><br>
- how much you should eat 🍴<br>
<a href="https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom">https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom</a></p>
<p><strong>‣ Check out our BRAND NEW workout subscription:</strong><br>
<a href="https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout">https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout</a></p>
<p><strong>‣ Join our community!</strong> Metabolism and Menopause by Vitality - Secrets for Fat Loss:<br>
<a href="https://m.facebook.com/groups/969761266958379">https://m.facebook.com/groups/969761266958379</a></p>
<p><strong>‣ Apply for coaching with us!</strong><br>
<a href="https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom">https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom</a></p>
<p><strong>‣ Our Website!</strong><br>
<a href="https://www.vitalityoet.com/">https://www.vitalityoet.com/</a></p>
<p><strong>‣ Learn more about DUTCH hormone testing with VitalityOET:</strong><br>
<a href="https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537">https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537</a></p>
<p><strong>‣ Menopause supplements</strong> (use code VITALITY10 for 10% off your order):<br>
<a href="https://shop.nutritiondynamic.com/collections/all">https://shop.nutritiondynamic.com/collections/all</a></p>
<p><strong>‣ Instagram:</strong><br>
<a href="https://www.instagram.com/vitalityoet.stephanie">https://www.instagram.com/vitalityoet.stephanie</a></p>
<p><strong>‣ Listen to the Podcast on Apple or Spotify:</strong><br>
<p><strong>‣ All other links:</strong><br>
<a href="https://stan.store/vitalityoetstephanie">https://stan.store/vitalityoetstephanie</a></p>
<p><strong>‣ Email:</strong><br>
<a href="mailto:stephanie@vitalityoet.com">stephanie@vitalityoet.com</a></p>
<hr>
<p>© 2025 Stephanie Crassweller & VitalityOET</p>
<p><strong>‣ Book Your COMPLEMENTARY CONSULTATION and CALORIE CALCULATION call:</strong><br>
- how much & what to eat 🍴🌮<br>
- exercise & lifestyle recommendations 🚶♀️🏋🏽♀️<br>
- specific resources to support you on your journey 📕<br>
<a href="https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom">https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom</a></p>
<p><strong>‣ Take The Fat Loss Fix Quiz:</strong><br>
<a href="https://1ck2gu1qfir.typeform.com/menometabolism">https://1ck2gu1qfir.typeform.com/menometabolism</a></p>
<p>You go in for your annual labs, and a few days later, the nurse calls: “Your cholesterol is high.”</p>
<p>Instant panic. Your mind jumps straight to heart attack, clogged arteries, or medication.</p>
<p>And the most frustrating part? You’re doing everything “right.”</p>
<p>You’re eating clean, exercising, maybe even cutting back on sugar and carbs.</p>
<p>So why, suddenly in midlife, do cholesterol numbers seem to creep higher — even when nothing in your lifestyle has changed?</p>
<p><strong>Here’s the truth:</strong> it’s not just about what’s on your plate. It’s about what’s happening with your hormones.</p>
<p><strong>Today, we’re unpacking:</strong></p>
<ul>
<li>Why cholesterol rises in menopause (even with a healthy lifestyle)</li>
<li>The real connection between estrogen and cholesterol</li>
<li>What your labs actually mean — beyond “total cholesterol”</li>
<li>How to support healthy levels without extreme restriction or fear</li>
</ul>
<p>Because in midlife, cholesterol isn’t just a diet story — it’s a hormone story.</p>
<p><strong>TIMESTAMPS:</strong><br>
(00:00) – Intro: Why Cholesterol Rises in Midlife<br>
(01:28) – The Hormone Connection to Cholesterol<br>
(04:12) – How Estrogen Decline Changes Fat & Cholesterol Levels<br>
(05:54) – The Role of Stress, Cortisol & Midlife Metabolism<br>
(08:02) – Common Myths About Cholesterol<br>
(16:14) – The Truth About Statins & Mitochondrial Health<br>
(18:22) – How to Improve Cholesterol Naturally<br>
(29:18) – Final Thoughts & Next Steps</p>
<hr>
<p><strong>CONNECT WITH ME ONLINE:</strong></p>
<p><strong>‣ Check out our BRAND NEW workout subscription:</strong><br>
<a href="https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout">https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout</a></p>
<p><strong>‣ Join our community!</strong> Metabolism and Menopause by Vitality - Secrets for Fat Loss:<br>
<a href="https://m.facebook.com/groups/969761266958379">https://m.facebook.com/groups/969761266958379</a></p>
<p><strong>‣ Apply for coaching with us!</strong><br>
<a href="https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom">https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom</a></p>
<p><strong>‣ Our Website!</strong><br>
<a href="https://www.vitalityoet.com/">https://www.vitalityoet.com/</a></p>
<p><strong>‣ Learn more about DUTCH hormone testing with VitalityOET:</strong><br>
<a href="https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537">https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537</a></p>
<p><strong>‣ Menopause supplements</strong> (use code VITALITY10 for 10% off your order):<br>
<a href="https://shop.nutritiondynamic.com/collections/all">https://shop.nutritiondynamic.com/collections/all</a></p>
<p><strong>‣ Instagram:</strong><br>
<a href="https://www.instagram.com/vitalityoet.stephanie">https://www.instagram.com/vitalityoet.stephanie</a></p>
<p><strong>‣ All other links:</strong><br>
<a href="https://stan.store/vitalityoetstephanie">https://stan.store/vitalityoetstephanie</a></p>
<p><strong>‣ Email:</strong><br>
<a href="mailto:stephanie@vitalityoet.com">stephanie@vitalityoet.com</a></p>
<hr>
<p>© 2025 Stephanie Crassweller & VitalityOET</p>
‣ Book Your COMPLEMENTARY CONSULATION and CALORIE CALCULATION call:
- how much & what to eat🍴🌮- exercise & lifestyle recommendations🚶♀️🏋🏽♀️- specific resources to support you on your journey📕https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
‣ Take The Fat Loss Fix Quiz: https://1ck2gu1qfir.typeform.com/menometabolism
Most women think menopause is something that happens way later — in their 50s. But what no one tells you is that the first stage of this transition, perimenopause, can start much earlier — even in your mid-30s to early 40s.
And here’s the kicker: it often sneaks up on you. Suddenly your cycle shifts, your moods swing, and your body doesn’t respond to the things that used to work. You’re left wondering, “Is something wrong with me?”
Today, we’re unpacking:
What early perimenopause actually is
The first symptoms you may notice
How it impacts hormones, energy, and even weight
And most importantly — how to stay on top of things so you don’t feel blindsided.
TIMESTAMPS:
(00:00) – Intro
(01:25) – What Happens in Early Perimenopause
(03:36) – How Hormones Begin to Change
(06:26) – The Role of Stress, Cortisol & Metabolism
(10:36) – Why Old Fat Loss Strategies Stop Working
(18:38) – How to Support Your Hormones Naturally
(25:10) – Advocating for Your Health & Moving Forward
CONNECT WITH ME ONLINE:
‣ Book a COMPLEMENTARY CONSULATION and CALORIE CALCULATION call:
- how much you should eat🍴- what you should eat 🌮- exercise adjustments🏋🏽♀️
- lifestyle recommendations🚶♀️- specific resources to support you on your journey📕https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
‣ 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
‣ 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
‣ Listen the Podcast on Apple or Spotify:
Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496e
Apple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450
‣ All other links: https://stan.store/vitalityoetstephanie
‣ Email: stephanie@vitalityoet.com
----
© 2025 Stephanie Crassweller & VitalityOET
‣ Book Your COMPLEMENTARY CONSULATION and CALORIE CALCULATION call:
- how much & what to eat, exercise & lifestyle recommendations, and specific resources to support you on your journey🍴🏋🏽♀️🚶♀️📕https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
‣ Take The Fat Loss Fix Quiz:
https://1ck2gu1qfir.typeform.com/menometabolism
“Here’s a stat that will stop you in your tracks: over 90% of women over 40 never lose their belly fat.
Think about that for a second.Nine. Out of ten.
I’m guessing you’re nodding your head like, ‘Yup, that’s me. I’ve tried everything—eating clean, cutting carbs, doing the workouts—and this stubborn belly fat just will not budge.’
You start to wonder: ‘Is my body broken? Is this just my new normal? Do I have to give up and accept this version of me?’
I want you to hear me loud and clear: you are not broken.
What you’re up against is something called metabolic resistance. And once you understand what’s blocking your body from burning fat, you can finally start working with your body instead of fighting against it.”
In this episode I cover the 5 biggest factors preventing fat loss and causing metabolic resistance in women over 40 (and no it’s not carbs) and of course how to over come them!
TIMESTAMPS:
(00:00) – Intro
(00:49) – Why 90% of Women Over 40 Struggle to Lose Belly Fat
(05:08) – What Is Metabolic Resistance?
(07:29) – How Hormone Shifts Block Fat Loss
(19:02) – Chronic Stress & Cortisol Overload
(28:05) – The Power of Sleep, Recovery & Nighttime Habits
(33:05) – Inflammation: The Hidden Fat Loss Blocker
(43:29) – Gut & Detox Pathway Dysfunction
(47:25) – The 5 Big Barriers to Fat Loss (Recap & Takeaways)
CONNECT WITH ME ONLINE:
‣ Book a COMPLEMENTARY CONSULATION and CALORIE CALCULATION call:
- how much you should eat🍴
- what you should eat 🌮
- exercise adjustments🏋🏽♀️
- lifestyle recommendations🚶♀️
- specific resources to support you on your journey📕
https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
‣ 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
‣ 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
‣ Listen the Podcast on Apple or Spotify: Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496eApple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450
‣ All other links: https://stan.store/vitalityoetstephanie
‣ Email: stephanie@vitalityoet.com
----
© 2025 Stephanie Crassweller & VitalityOET
‣ Book Your COMPLEMENTARY CONSULATION and CALORIE CALCULATION call:
- how much & what to eat🍴🌮- exercise & lifestyle recommendations🚶♀️🏋🏽♀️- specific resources to support you on your journey📕https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
‣ Take The Fat Loss Fix Quiz: https://1ck2gu1qfir.typeform.com/menometabolism
Today, we’re talking about something that confuses and frustrates so many women in perimenopause and menopause: the scale.
You might be doing everything “right” — eating well, moving your body, tracking macros — yet the number on the scale barely budges. Meanwhile, you know your clothes are fitting differently, your energy is shifting, and your body is changing in ways the scale just can’t capture.
If you’ve ever felt discouraged because the scale doesn’t seem to reflect your hard work, this episode is for you. We’re breaking down why your weight can stall even while you’re losing fat, what causes those “whoosh” moments, and how to track real progress that actually matters.
Today I cover:
- If you really can lose fat if the scale isn’t budging
- How to get the scale to work in your favour and stop the fluctuations
TIMESTAMPS:
(00:00) – Intro
(01:05) – Why the Scale Doesn’t Reflect Fat Loss
(03:10) – What’s Really Happening Inside Fat Cells
(06:10) – The “Whoosh” Effect Explained(09:50) – How Hormones & Your Cycle Affect the Scale
(13:00) – Better Ways to Measure Progress
(17:00) – Why Perimenopause Makes Weight Loss Harder
(19:05) – How to Reduce Scale Fluctuations Naturally
(25:15) – Common Fat Loss FAQs + Final Takeaways
CONNECT WITH ME ONLINE:
‣ Book a COMPLEMENTARY CONSULATION and CALORIE CALCULATION call:
- how much you should eat🍴- what you should eat 🌮- exercise adjustments🏋🏽♀️
- lifestyle recommendations🚶♀️- specific resources to support you on your journey📕https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
‣ 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
‣ 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
‣ Listen the Podcast on Apple or Spotify:
Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496e
Apple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450
‣ All other links: https://stan.store/vitalityoetstephanie
‣ Email: stephanie@vitalityoet.com----
© 2025 Stephanie Crassweller & VitalityOET
‣ Book Your COMPLEMENTARY CONSULATION and CALORIE CALCULATION call:
- how much & what to eat, exercise & lifestyle recommendations, and specific resources to support you on your journey🍴🏋🏽♀️🚶♀️📕https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
‣ Take The Fat Loss Fix Quiz:
https://1ck2gu1qfir.typeform.com/menometabolism
We hear all the time about high cortisol being the enemy — but what about when cortisol is too low?
Low cortisol isn’t balance. It’s burnout. And it’s one of the biggest reasons women feel exhausted, foggy, and stuck no matter how hard they work.
In this episode, I break down:
- What low cortisol really means on a DUTCH test
- The hidden causes that push your adrenals into “survival mode”
- Why low cortisol wrecks energy, hormones, and fat loss
- Practical ways to restore balance through nutrition, exercise, and lifestyle shifts
If you’ve been “doing everything right” and still feel tired, puffy, or stuck… this might be the missing piece.
TIMESTAMPS:
(00:00) - Intro
(00:50) - Why Low Cortisol is just as bad as High Cortisol
(03:08) - The different phases of our nervous system
(10:12) - What Low Cortisol actually means
(12:05) - What causes Low Cortisol?
(26:14) - How to improve Low Cortisol NATURALLY
CONNECT WITH ME ONLINE:
‣ Book a COMPLEMENTARY CONSULATION and CALORIE CALCULATION call:
- how much you should eat🍴
- what you should eat 🌮
- exercise adjustments🏋🏽♀️
- lifestyle recommendations🚶♀️
- specific resources to support you on your journey📕https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
‣ 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://www.facebook.com/groups/969761266958379
‣ 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
‣ Email: stephanie@vitalityoet.com
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© 2025 Stephanie Crassweller & VitalityOET
‣ Book Your COMPLEMENTARY CONSULATION and CALORIE CALCULATION call:- how much & what to eat, exercise & lifestyle recommendations, and specific resources to support you on your journey🍴🏋🏽♀️🚶♀️📕
https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
‣ Take The Fat Loss Fix Quiz:
https://1ck2gu1qfir.typeform.com/menometabolism
If you have cut carbs and done fasting without any improvements to your A1C this podcast is the one for you.
TIMESTAMPS:
(00:00) - Intro
(01:00) - Overview of A1C and Blood Glucose
(02:26) - Blood sugar & A1C, CGM vs Daily finger stick
(05:33) - Why Your A1C can be high, even if blood sugar looks normal
(08:33) - How stress, cortisol, sleep, your liver, and hormones affect these
(15:09) - Practical steps to improve your A1C
(32:10) - Final thoughts + reminders
CONNECT WITH ME ONLINE:
‣ Book a COMPLEMENTARY CONSULATION and CALORIE CALCULATION call:
- how much you should eat🍴
- what you should eat 🌮
- exercise adjustments🏋🏽♀️
- lifestyle recommendations🚶♀️
- specific resources to support you on your journey📕https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
‣ 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://www.facebook.com/groups/969761266958379
‣ 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
‣ Email: stephanie@vitalityoet.com
----
© 2025 Stephanie Crassweller & VitalityOET
‣ Book Your COMPLEMENTARY CONSULATION and CALORIE CALCULATION call:
- how much & what to eat, exercise & lifestyle recommendations, and specific resources to support you on your journey🍴🏋🏽♀️🚶♀️📕
https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
‣ Take The Fat Loss Fix Quiz: https://1ck2gu1qfir.typeform.com/menometabolism
You can eat the same calories, do the same workouts, and follow the same plan as your best friend — but if you’re not sleeping, your results will look completely different.
In this episode, we unpack the powerful connection between sleep, fat loss, and muscle preservation. You’ll learn why sleep isn’t just “rest” — it’s a biological fat-loss tool that regulates hunger hormones, protects your muscle, balances blood sugar, and keeps your metabolism firing.
✨ You’ll discover:
- What studies show about sleep deprivation and body composition
- How poor sleep makes you lose muscle instead of fat
- The hidden link between sleep, insulin resistance, and cravings
- Simple strategies to start sleeping your way leaner and stronger
If you’ve been grinding harder without seeing results, this episode will show you why the missing piece may be the hours you spend in bed.
💡 Takeaway: Sleep doesn’t just decide if you lose weight — it decides what kind of weight you lose.
TIMESTAMPS:
(00:00) - Intro
(00:55) - Overview of Sleep & Fat Loss
(03:14) - How does sleep improve fat loss?
(11:47) - Follow these steps to improve your sleep
(20:33) - Important reminders
CONNECT WITH ME ONLINE:
‣ Book a COMPLEMENTARY CONSULATION and CALORIE CALCULATION call:
- how much you should eat🍴
- what you should eat 🌮
- exercise adjustments🏋🏽♀️
- lifestyle recommendations🚶♀️
- specific resources to support you on your journey📕https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
‣ 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://www.facebook.com/groups/969761266958379
‣ 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
‣ Email: stephanie@vitalityoet.com
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© 2025 Stephanie Crassweller & VitalityOET
HIIT Episode
Detox Episode
Liver Episode
‣ Book Your COMPLEMENTARY CONSULATION and CALORIE CALCULATION call:
- how much & what to eat, exercise & lifestyle recommendations, and specific resources to support you on your journey🍴🏋🏽♀️🚶♀️📕
https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
‣ Take The Fat Loss Fix Quiz: https://1ck2gu1qfir.typeform.com/menometabolism
Ever feel puffy, sluggish, or stuck — like no matter how clean you eat, your body just won’t respond? That’s not you failing. That’s your lymphatic system waving a red flag.
In this episode, we dive into the powerful (but often overlooked) role your lymphatic system plays in fat loss and overall health. I share 10 simple, doable strategies you can start today to get your lymph moving — from daily habits to small lifestyle tweaks that make a big difference.
Because here’s the truth: if your lymph is stagnant, your body holds on to toxins and inflammation… and when inflammation is high, your fat-burning pathway is blocked. But when you restore flow, you unlock energy, reduce bloating, and finally create an environment where your body feels safe to let go.
TIMESTAMPS:
(00:00) - Intro
(01:15) - What is the Lymphatic System & how does it work?
(17:08) - What does sluggish Lymph feel like?
(19:51) - Our top 10 strategies to improve Lymph flow
CONNECT WITH ME ONLINE:
‣ Book a COMPLEMENTARY CONSULATION and CALORIE CALCULATION call:
- how much you should eat🍴
- what you should eat 🌮
- exercise adjustments🏋🏽♀️
- lifestyle recommendations🚶♀️
- specific resources to support you on your journey📕https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
‣ 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://www.facebook.com/groups/969761266958379
‣ 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
‣ Email: stephanie@vitalityoet.com
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© 2025 Stephanie Crassweller & VitalityOET
Cortisol Episode
Spotify: https://open.spotify.com/episode/4SudBdRxzEh35VQ0lu6hWV?si=oAH93ORpTLi6jedK5dZU1A[]
Inflammation Episode
Spotify: https://open.spotify.com/episode/4TObVWj8d2bGKAuJVKmwq1?si=fHKqg1NSSDGg4cRhiY_JUQ
Detox Episode
Apple: https://open.spotify.com/episode/2Hri9Gp5imj3TuPMKGz0il?si=w4rAhaGYTpuvaXjUWUnmkA
Liver Episode
Spotify: https://open.spotify.com/episode/5ntjkBRvgNyCv2FwWX8cSa?si=5lNAnuUYTlus1ZNf6NsFXg
Undereating Episode (Reverse Dieting)
Spotify: https://open.spotify.com/episode/48zWZLWf4DrwbD6b3MfBkT?si=zlvjZyyhQ7qKyP2iFUtZxQ
‣ Book Your COMPLEMENTARY CONSULATION and CALORIE CALCULATION call:
- how much & what to eat, exercise & lifestyle recommendations, and specific resources to support you on your journey🍴🏋🏽♀️🚶♀️📕
https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
‣ Take The Fat Loss Fix Quiz: https://1ck2gu1qfir.typeform.com/menometabolism
Today, we’re talking about something that gets overlooked way too often when it comes to stubborn weight gain in perimenopause and menopause: your thyroid hormones—specifically T4, T3, and reverse T3.
So many women are told, “Your thyroid labs are normal, everything looks fine.” But inside, you don’t feel fine. You’re exhausted. You’re cold. You’re gaining weight despite eating less and working harder than ever. Sound familiar? If so, this episode is for you.
TIMESTAMPS:
(00:00) - Intro
(00:53) - Overview of thyroid hormone and lab markers
(01:55) - What are the thyroid hormones & what do they do?
(10:36) - 5 things that are blocking T4 conversion
(23:51)- Final thoughts + reminders
CONNECT WITH ME ONLINE:
‣ Book a COMPLEMENTARY CONSULATION and CALORIE CALCULATION call:
- how much you should eat🍴
- what you should eat 🌮
- exercise adjustments🏋🏽♀️
- lifestyle recommendations🚶♀️
- specific resources to support you on your journey📕https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
‣ 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://www.facebook.com/groups/969761266958379
‣ 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
‣ Email: stephanie@vitalityoet.com
----
© 2025 Stephanie Crassweller & VitalityOET
‣ Book Your COMPLEMENTARY CONSULATION and CALORIE CALCULATION call:
- how much & what to eat, exercise & lifestyle recommendations, and specific resources to support you on your journey🍴🏋🏽♀️🚶♀️📕https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
‣ Take The Fat Loss Fix Quiz: https://1ck2gu1qfir.typeform.com/menometabolism
Today we’re digging into one of the most hyped diets out there: keto.
If you’ve ever thought, “Keto worked for me once but now nothing does,” this episode is for you.
We’re going to walk through:
- What keto is and is not (because most women are doing it wrong)
- Why it often backfires in women over 40.
- What’s happening hormonally when you do this
- And most importantly — is keto actually a viable option for you or what you should do instead if you want long-term fat loss and metabolic health.
TIMESTAMPS:
(00:00) - Intro
(00:53) - Overview of Keto
(01:50) - Why Keto typically doesn't work
(06:07) - What Keto ACTUALLY is
(08:33) - Why most women struggle on Keto
(19:25) - What Keto teaches you about your body
(20:25) - Here's what do to instead (or if you want to do it short-term)
(23:08) - The hard truth about Keto
CONNECT WITH ME ONLINE:
‣ Book a COMPLEMENTARY CONSULATION and CALORIE CALCULATION call:
- how much you should eat🍴
- what you should eat 🌮
- exercise adjustments🏋🏽♀️
- lifestyle recommendations🚶♀️
- specific resources to support you on your journey📕https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
‣ 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://www.facebook.com/groups/969761266958379
‣ 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
‣ Email: stephanie@vitalityoet.com
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© 2025 Stephanie Crassweller & VitalityOET