‣ 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, 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
----
© 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
----
© 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
----
© 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
----
© 2025 Stephanie Crassweller & VitalityOET
Fitness Tracker Episode:
Spotify: https://open.spotify.com/episode/0bhxf6UMJiBK5tBpCQE3lA?si=36e5c5c231ca469c
‣ 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
Now let me guess—you’ve probably heard over and over: “Just walk more, it’s the easiest way to burn fat.”
And listen, I love walking. It’s free, it clears your head, it’s gentle on your joints, and it absolutely plays a powerful role in fat loss over 40.
But here’s the truth: not all walking is created equal. I see so many women trying to walk off stubborn belly fat, and they’re making the same mistakes over and over again. And then they wonder why nothing’s changing.
So today, we’re diving into the five biggest mistakes women make with walking for fat loss—and how to fix them.
TIMESTAMPS:
(00:00) - Intro
(00:47) - Overview of Walking for Fat Loss
(02:40) - Mistake #1
(07:15) - Mistake #2
(10:55) - Mistake #3
(17:20) - Mistake #4
(22:47) - Mistake #5
(27:27) - 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
‣ Supplement Guide: https://www.vitalityoet.com/menopausesupplements
‣ 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
I am going to decode what the top 5 different cravings you experience actually mean and how you can use them to help you on your fat loss journey. Because depending on the type of cravings it is telling you something different and it is not about will power.
I will cover why cravings can feel more intense in perimenopause and menopause and dive into sugar cravings, salt/crunch cravings, starchy carb cravings, wine or alcohol cravings, and caffeine cravings.
This is not about will power it is about taking the signal you are receiving and using it to benefit you!
TIMESTAMPS:
(00:00) - Intro
(01:07) - Overview of cravings for fat loss
(03:12) - Why cravings become louder for you
(07:17) - Sugar cravings
(17:05) - Salt & crunch cravings
(21:41) - Starchy carb cravings
(27:42) - Wine & alcohol cravings
(32:30) - Caffeine cravings
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
‣ Carb Guide: https://www.vitalityoet.com/menopause-carbs
‣ 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’ve probably been told to cut carbs if you want to lose weight over 40. But here’s the truth: carbs aren’t your enemy — in fact, the right carbs at the right time can be the very thing that re-opens your fat-burning pathways.
In this episode, I’m breaking down:
- Why slashing carbs often backfires in perimenopause & menopause
- How carbs actually support metabolism, thyroid, and muscle
- The real difference between carbs that fuel fat burning vs. carbs that keep you stuck
If you’ve been avoiding bread, fruit, or rice — and still can’t lose weight — this episode will change the way you look at carbs forever.
TIMESTAMPS:
(00:00) - Intro
(01:00) - Signs you aren't eating enough carbs
(03:45) - Why low carb diets "work" in the short-term
(07:25) - What about carbs in menopause?
(13:31) - How carbs affect fat loss, metabolism, and health
(19:00) - How many carbs should you have daily?
(21:50) - What types of carbs to eat & how to eat them
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
‣ Join the 8 week program: https://www.vitalityoet.com/8weekfatlossaccelerator
‣ 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
Wow does it ever feel harder to get lean and STAY lean compared to before.
In this podcast I am going to break down what it takes to get to certain body fat percentages, why it is more challenging as our hormones change and what it takes to STAY lean!
TIMESTAMPS:
(00:00) - Intro
(00:57) - Overview of Body Fat % for Women (+ 8-Week Fat Loss Accelerator Reminder)
(02:04) - What is body fat percentage?
(04:06) - Why is it harder to get leaner with age?
(12:13) - What it takes to maintain different body percentages as a woman
(23:06) - What actually matters for you and your life?
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
‣ Join the 8 Week Fat Loss Accelerator Program here: https://www.vitalityoet.com/8weekfatlossaccelerator
‣ 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
In this episode I cover:
- Symptoms of low testosterone
- Importance of testosterone in women
- How testosterone changes when we age
- Causes of low testosterone
- How to support testosterone in women
TIMESTAMPS:
(00:00) - Intro
(00:54) - Overview of Low Testosterone & 8 Week Fat Loss Accelerator Announcement!
(02:15) - The symptoms of Low Testosterone in Women
(04:55) - What does Testosterone do in our body?
(10:37) - How does aging and menopause change this?
(14:55) - The root causes of Low Testosterone
(18:55) - How can we support Testosterone naturally?
(24:22) - Testing hormones and getting help
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
Listen to the "Build Muscle & Get Toned in Menopause Episode": Spotify or Apple Podcasts
‣ 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
‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://www.facebook.com/groups/969761266958379
Cardio can make you fat, exhausted and slow down your metabolism.
But what if you love it?
In this episode I guide you through how to do cardio without ruining your body by tackling:
- What to eat
- When to eat
- When to add in cardio
- How long and often to do it
- And more!
TIMESTAMPS:
(00:00) - Intro
(00:55) - Overview of cardio & weight Gain
(01:52) - "I'm doing cardio and it's not working anymore"
(04:40) - How to do cardio without losing muscle & harming hormones
(14:40) - When should you do cardio???
(16:37) - Have these in place, before you add cardio
(19:24) - How much cardio can I do?
(25:05) - Preparing your body so you can get the most out of it (and life)
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’ve been feeling like your results have stalled, like you’re lacking motivation, or like your body just isn’t responding the way it used to… this episode is for you.
Today, I’m walking you through something most women over 40 have never been taught: the silent rhythm underneath your health journey that no one talks about.
👉 Ever feel like you’re working hard, but nothing’s happening?
👉 Or you feel guilty for needing rest, but forcing it just makes things worse?
👉 Or you’ve hit your goals before… but don’t know when to go again or how to maintain it?
Chances are, you’re not lazy, unmotivated, or doing it wrong.
You may just be approaching your season the wrong way.
In this episode, I’m sharing a powerful mindset shift that will help you:
- Understand why your effort doesn’t always equal progress
- Stop fighting your body when it’s begging for something different
- Get clear on what season you’re actually in—and what to do about it
TIMESTAMPS:
(00:00) - Intro
(01:07) - What are the seasons of fat loss?
(02:18) - The "Push" Season
(06:35) - The "Pull" Season
(14:30) - The "Transition/Maintenance" Season
(21:35) - Identifying what season you're right now
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
‣ 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
‣ Fat Loss Masterclass with 2 Detox Fat Loss Meals Plans and Chance to Win DUTCH Hormone Test: https://www.vitalityoet.com/offers/X5rtRxKx
‣ Pre and Post Workout Nutrition Guide: https://www.vitalityoet.com/menopause-workout-nutrition
‣ Kion Amino’s: http://getkion.com/stephanie
‣ Book Your COMPLEMENTARY CONSULATION and CALORIE CALCULATION call: https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
‣ Take The Fat Loss Fix Quiz: https://1ck2gu1qfir.typeform.com/menometabolism
Muscle is what helps your body take food and use it for fuel instead of your body storing it as fat.
Unfortunately as our hormones decline our body favors muscle breakdown and our muscle building signal goes down = losing 3-8% of your muscle mass every decade starting at 30!
Which is why it is so dang easy to get fat and see muscle loss.
We have to be far more intentional on how to maintain muscle let alone build it - it will NOT happen on accident.
I walk you through exactly how we do this with our clients in this episode!
TIMESTAMPS:
(00:00) - Intro
(00:54) - Why does build muscle even matter? (Masterclass details below!)
(03:55) - Muscle breakdown & menopause
(09:05) - How to train & what to eat
(30:45) - Expectations during a muscle building phase
(35:25) - 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://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
‣ 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
