The Metabolism and Menopause Podcast (Stephanie Crassweller)
Explore every episode of The Metabolism and Menopause Podcast
| Pub. Date | Title | Duration | |
|---|---|---|---|
| 18 Apr 2024 | How Intuitive Eating Is Keeping You Fat | MMP Ep. 83 | 00:32:31 | |
Intuitive eating is super popular BUT you need to proceed with caution. Intuitive eating relies on natural hunger and fullness cues HOWEVER as our hormones change, we under go stressful times, have dieted a lot, fasted, along with our sleep and food choices - well those all affect our natural cues. So you CAN’T TRUST YOUR INTUITION. I dive into all these factors and how to actually get to a place where you can trust your body’s signals and reach your goals. (00:00) - Intro (01:11) - Overview of intuitive eating (02:38) - Hormones + hunger signals that effect how you eat (10:02) - Have you been ignoring your hunger signals? (13:22) - Learning to eat mindfully (18:39) - Eating when you don't feel hungry (20:35) - Getting start with tracking (25:05) - Fiber + carbs affection your hunger (29:30) - Recap + reminders! CONNECT WITH ME ONLINE: ‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ Our Website! - https://www.vitalityoet.com/ ‣ Learn more about DUTCH hormone testing with VitalityOET - https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537 ‣ Menopause supplements (use code VITALITY10 for 10% off your order) - https://shop.nutritiondynamic.com/collections/all ‣ Instagram: https://www.instagram.com/vitalityoet.stephanie ‣ WATCH the podcast on YouTube: https://www.youtube.com/@metabolismandmenopausepodcast ‣ All other links: https://stan.store/vitalityoetstephanie ---- © 2024 Stephanie Fusnik & VitalityOET | |||
| 25 Sep 2023 | Hysterectomies, Surgical Menopause, & Pelvic Prolapse (feat. Coach Brittany) | MMP Ep.25 | 00:43:59 | |
Almost 500,000 women get hysterectomies each year! That is a LOT... Yet I feel like we know almost nothing about them! Today, I am joined by assistant coach Brittany, who is not only a women's nutrition coach and personal trainer BUT also a birthing doula! Not only do we talk about hysterectomies, surgical menopause, possible long-term complications, and how to exercise post-hysterectomy—but we also dive into her personal journey of pre and post-hysterectomy. We have received a ton of questions and we know there is so much information out there that it's really hard to know what advice to listen to or disregard. Most women end up feeling overwhelmed, so they don't do anything or they try to go back to what they were doing before and they either get hurt or choose movements that just don't feel good. So today we're going to gain some clarity that you can take (and share with any friends) if you have had or are thinking about getting a hysterectomy! To access our free pelvic floor strengthening guide (with exercises) head to: https://www.vitalityoet.com/pelvicfloorandmenopause-9702 Let's get into the episode! WATCH this episode on YouTube: https://youtu.be/VbWC2ut5ScA TIMESTAMPS: (00:00) — Introduction (00:56) — Today's topic: hysterectomies, surgical menopause, and pelvic prolapse (02:16) — Exploring the different types of hysterectomies & surgery basics (04:27) — What happens after the surgery? (05:53) — What is surgical menopause & what can we do to support our body's hormone production? (adrenal health, stress, HRT, etc.) (11:59) — What is pelvic organ prolapse? (14:42) — Preventing pelvic organ prolapse (& why the answer isn't Kegels) (17:14) — The best exercises for strengthening your pelvic floor (21:30) — The goal of exercise after a hysterectomy (22:31) — Dealing with scar tissue post-surgery (25:39) — Surgical menopause vs. regular menopause (27:55) — Brittany's hysterectomy journey (37:38) — Benefits Brittany experienced increasing calories post-surgery (43:15) — Grab our free pelvic floor strengthening guide at the link in the description! CONNECT WITH ME ONLINE: ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ 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 ---- Post-Production by: David Margittai | In Post Media Website: https://www.inpostmedia.com Email: david@inpostmedia.com © 2023 Stephanie Fusnik & VitalityOET | |||
| 22 Apr 2024 | Progesterone, Menopause and Fat Loss | MMP Ep. 84 | 00:34:51 | |
Low progesterone is not a great time: - Weight gain or trouble losing weight - Mood swings, and depression - PMS, irregular menstrual cycle - Breast tenderness, fibrocystic breasts - Fibroids - Gallbladder problems - Low libido - Hot flashes - Migraines or headaches - Depression, anxiety or other mood changes In this episode I covered: - Why progesterone is so important - What causes it to drop - Symptoms - Causes - And of course the ways to naturally improve production! Hormonal Imbalance Workshop: On April 29th we are going to go over the most common hormonal imbalances we see in women particularly once they reach perimenopause and what to do about it! This way you can say good-bye to low energy, belly fat, bloating and those dreaded hot flashes and night sweats! What’s Included? Hormonal Symptom Assessment - and we send you your results Hormone Balancing Blue Print + optional supplement recommendations Recording of the webinar which includes common hormonal imbalances AND the solutions to resolve them! As always we will be giving away some free stuff on the call so you are not going to want to miss out! To register for this $17.99 workshop (~$13.50 USD) head to this link or head to my bio!
https://buy.stripe.com/28o6qJ15W3g30DedZR
TIMESTAMPS:
(00:00) - Intro
(01:09) - Progesterone overview (+ hormonal imbalance workshop!)
(03:56) - What does progesterone actually do?
(08:49) - Symptoms of low progesterone
(12:39) - Cortisol's effect on progesterone
(15:50) - Going deeper and finding the root cause
(17:35) - Two big issues with low progesterone
(19:53) - How do we make enough progesterone?
(22:09) - The solutions to low progesterone!
(32:50) - Recap + reminders
CONNECT WITH ME ONLINE: ‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ Our Website! - https://www.vitalityoet.com/ ‣ Learn more about DUTCH hormone testing with VitalityOET - https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537 ‣ Menopause supplements (use code VITALITY10 for 10% off your order) - https://shop.nutritiondynamic.com/collections/all ‣ Instagram: https://www.instagram.com/vitalityoet.stephanie ‣ WATCH the podcast on YouTube: https://www.youtube.com/@metabolismandmenopausepodcast ‣ All other links: https://stan.store/vitalityoetstephanie ---- © 2024 Stephanie Fusnik & VitalityOET | |||
| 19 Oct 2023 | Menopause and Your Brain | MMP Ep.31 | 00:30:14 | |
Do any of these sound familiar since you started your perimenopausal journey:
You are not alone—and NO, you are NOT crazy! Your brain ACTUALLY changes during menopause! So, today I am going to cover what happens and what you can do about it so you don't feel insane! Let's get into the episode! WATCH this episode on YouTube: https://youtu.be/Wxzyo55Fx_M TIMESTAMPS: (00:00) — Introduction (01:26) — Today's topic: How your brain changes during perimenopause & menopause (03:45) — What is actually happening that causes these symptoms? (09:00) — Ways to reduce the severity of symptoms (09:11) — 1) Begin your health & fitness journey (09:47) — 2) Reduce stress (15:28) — 3) Take inventory of your life & commitments (16:58) — 4) Organize & schedule your life (18:35) — 5) Increase your sleep (20:49) — 6) Rethink your relationship with weight (23:20) — 7) Change your training (25:15) — 8) Positive self-talk (27:43) — 9) Dress yourself up (28:13) — 10) Flip the way you view menopause (29:13) — Wrap-up & where to find us CONNECT WITH ME ONLINE: ‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ 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 ---- Post-Production by: David Margittai | In Post Media Website: https://www.inpostmedia.com Email: david@inpostmedia.com © 2023 Stephanie Fusnik & VitalityOET | |||
| 07 Nov 2024 | 15 Foods to Increase GLP-1's Naturally | MMP Ep. 141 | 00:28:02 | |
We all know someone who is taking a GLP-1 medication for fat loss - but how do they work? What IS a GLP-1? Well, it is actually a hormone secreted in our intestines when we eat that influences how our body breaks down sugar, releases insulin and our appetite! AND OUR BODY MAKES IT NATURALLY. However when we hit menopause some of the hormonal changes can result in the very things that decrease our body’s natural production which can then make weight loss more challenging. In this podcast I cover: - What GLP-1 is - How it supports weight loss - Considerations for menopause - How foods and supplements can support GLP-1 production naturally - Lifestyle changes to support GLP-1 production - AND MORE We also have an e-book on GLP-1 production for menopause fat loss only available exclusively to those in our Facebook community of over 21 THOUSAND women. Make sure to join here for access to that ebook and hundreds of other guides, webinars and resources to help you through your menopause journey: https://www.facebook.com/share/g/Ch2GKeb359GcbtrY/?mibextid=K35XfP - Love Stephanie (00:00) - Intro (01:07) - What are GLP-1 Hormones? (02:17) - GLP-1 and Weight Loss (03:33) - The impact of menopause on GLP-1 and insulin sensitivity (05:21) - Stress & hormonal imbalance cycle (10:06) - Avoid losing muscle mass (13:18) - Foods that naturally boost GLP-1's (21:35) - Improving your stress, cortisol, and diet (27:12) - Join our community below for our e-book & more resources! CONNECT WITH ME ONLINE: ‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ Our Website! - https://www.vitalityoet.com/ ‣ Learn more about DUTCH hormone testing with VitalityOET - https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537 ‣ Menopause supplements (use code VITALITY10 for 10% off your order) - https://shop.nutritiondynamic.com/collections/all ‣ Instagram: https://www.instagram.com/vitalityoet.stephanie ‣ WATCH the podcast on YouTube: https://www.youtube.com/@metabolismandmenopausepodcast ‣ All other links: https://stan.store/vitalityoetstephanie ---- © 2024 Stephanie Fusnik & VitalityOET | |||
| 07 Aug 2023 | Menopause Supplements | MMP Ep.18 | 00:18:10 | |
SUPPLEMENTS—are they worth the hype? Will they actually do what they say they do? Which ones should I take? What about collagen? I go over ALL of this and more on today's podcast. We also have a free guide to go along with this, so if you want a copy of that just head to our Facebook community to access it! For supplements, head to Nutrition Dynamic and use code: VITALITY10 for 10% off your order! WATCH this episode on YouTube: https://youtu.be/-9ZI_aDQdjo TIMESTAMPS: (00:00) — Introduction (01:00) — Today's topic: breaking down menopause supplements (02:18) — Omega-3s (03:44) — Vitamin D (04:34) — Vitamin C (06:36) — Vitamin B Complex (07:37) — Magnesium Glycinate (or bisglycinate) (08:30) — Collagen (10:32) — Creatine (11:47) — BCAAs (13:25) — Probiotics (14:35) — Supplements for hypothyroidism (15:51) — Supplement brands & quality (17:54) — Wrap-up CONNECT WITH ME ONLINE: ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ 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 ---- Post-Production by: David Margittai | In Post Media Website: https://www.inpostmedia.com Email: david@inpostmedia.com © 2023 Stephanie Fusnik & VitalityOET | |||
| 11 Jul 2024 | Menstrual Cycle Changes in Perimenopause | MMP Ep. 107 | 00:43:54 | |
Your cycle and the symptoms that come with it can tell us SO much about your body in terms of hormone balance and what your body is struggling with. It also will help address root causes of likely hormone problems so that your transition through perimenopause and menopause is a lot smoother. In this podcast I cover: - What the menstrual cycle is - The 4 different phases - How to eat and exercise to support what cycle phase you are in - How it changes in perimenopause - How to best support your hormones and a whole lot more! There is a “how to eat for you cycle” guide in our Facebook Community which you can join here: https://m.facebook.com/groups/969761266958379 TIMESTAMPS: (00:00) - Intro (01:11) - Overview of the Menstrual Cycle (03:01) - What is the menstrual cycle? (05:33) - Two hormones that are heavily involved in your cycle (08:07) - The 4 Phases of your cycle and how you can support your body during them (08:41) - Week 1 (15:52) - Week 2 (18:18) - Week 3 (24:07) - Week 4 (29:43) - Nutrition for your cycle (32:58) - Your cycle may begin to change (37:36) - Understanding the signs of ovulation (40:20) - Signs of an anovulatory cycle (41:47) - Final thoughts + reminders! CONNECT WITH ME ONLINE: ‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ Our Website! - https://www.vitalityoet.com/ ‣ Learn more about DUTCH hormone testing with VitalityOET - https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537 ‣ Menopause supplements (use code VITALITY10 for 10% off your order) - https://shop.nutritiondynamic.com/collections/all ‣ Instagram: https://www.instagram.com/vitalityoet.stephanie ‣ WATCH the podcast on YouTube: https://www.youtube.com/@metabolismandmenopausepodcast ‣ All other links: https://stan.store/vitalityoetstephanie ---- © 2024 Stephanie Fusnik & VitalityOET | |||
| 03 Apr 2025 | Build Muscle, Lose Fat and Improve Energy Over 40 | MMP Ep. 183 | 00:37:02 | |
🔥 Is This the Missing Piece in Your Menopause Health Journey? What if a simple supplement could help you fight inflammation, boost brain power, and make fat loss easier in menopause? If you’ve been struggling with low energy, muscle loss, or stubborn weight, you need to hear this. In today’s episode, we’re diving into the powerhouse benefits of creatine—not just for bodybuilders, but for you. Discover how this overlooked supplement can: 💪 Help you build muscle and maintain strength (without crazy workouts) 🧠 Combat brain fog and support cognitive health 🔥 Reduce inflammation that fuels stubborn weight gain ⚡ Supercharge your energy and endurance after 40 If you’re tired of feeling weak, sluggish, or frustrated with your results, this might be exactly what’s been missing. Don’t skip this one! 🎧 Listen now and unlock your body’s full potential! Episode 88: what to eat to build muscle - https://youtu.be/x0uHVbnaXto Creatine Recommendation: https://legionathletics.com/products/workout-supplements/?r=6kjnd&utm_source=bc_stephaniec_6kjnd&utm_campaign=bc&el=bc_stephaniec_6kjnd&utm_medium=athlete Use code VITALITYOET for 20% off your first order and 2 times the points to use toward free products! TIMESTAMPS: (00:00) - Intro (01:44) - Creatine Overview (02:47) - What is Creatine and what does it do? (05:00) - How Creatine helps combat issues in Menopause (11:28) - What you need to do with Creatine to actually see results (13:50) - How Creatine affects bone density, muscle mass, and joint pain (17:42) - The mental & mood benefits of Creatine (21:24) - Inflammation & Creatine (26:00) - Digestion & Creatine (26:58) - How to get Creatine & supplement with it (recommendations in show notes) (32:17) - Creatine Myths (35:05) - Final thoughts + reminders CONNECT WITH ME ONLINE: ‣ Fill out our Complimentary Health Assessment to receive customized guidelines for: - how much you should eat🍴 - what you should eat 🌮 - exercise adjustments🏋🏽♀️ - lifestyle recommendations🚶♀️ - specific resources to support you on your journey📕 https://forms.gle/4LMFxT7Jk23Yphq46 ‣ Check out our BRAND NEW workout subscription:https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss:https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call -https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! -https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ Our Website! -https://www.vitalityoet.com/ ‣ Learn more about DUTCH hormone testing with VitalityOET -https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537 ‣ Menopause supplements (use code VITALITY10 for 10% off your order) -https://shop.nutritiondynamic.com/collections/all ‣ Instagram:https://www.instagram.com/vitalityoet.stephanie ‣ WATCH the podcast on YouTube:https://www.youtube.com/@metabolismandmenopausepodcast ‣ All other links:https://stan.store/vitalityoetstephanie ---- © 2025 Stephanie Fusnik & VitalityOET | |||
| 11 Apr 2024 | HOW To Eat To Improve Hormone Imbalances and Fat Loss in Menopause | MMP Ep. 81 | 00:56:26 | |
There is a lot of information on WHAT to eat but have you ever considered that HOW you eat could actually be a HUGE part of the problem? It actually plays a much bigger role than you think and could be the missing puzzle piece in your health and fitness journey. Today I covered in depth the 2 biggest issues in HOW we eat and what that means your hormones, metabolism and ability to lose weight. I also covered the 10 other things you are likely doing or missing that are contributing to the issues! This episode did cover a lot so if you have questions on where to start, how much you should be eating and an outlined plan on what YOU should do please book your free calorie calculation and consultation call here: https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom TIMESTAMPS: (00:00) - Intro (01:16) - Overview (02:59) - Hormones different effects on the body & metabolism (08:00) - The 2 biggest ways your diet can negatively your hormones (29:07) - A few ways your diet can cause hormonal imbalances (and some strategies to help) (47:11) - How to improve your metabolism and hormones with food (53:33) - Recap + reminders! CONNECT WITH ME ONLINE: ‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ Our Website! - https://www.vitalityoet.com/ ‣ Learn more about DUTCH hormone testing with VitalityOET - https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537 ‣ Menopause supplements (use code VITALITY10 for 10% off your order) - https://shop.nutritiondynamic.com/collections/all ‣ Instagram: https://www.instagram.com/vitalityoet.stephanie ‣ WATCH the podcast on YouTube: https://www.youtube.com/@metabolismandmenopausepodcast ‣ All other links: https://stan.store/vitalityoetstephanie ‣ Email: stephanie@vitalityoet.com ---- © 2024 Stephanie Fusnik & VitalityOET | |||
| 17 Oct 2024 | The Protein Trap: Why 'Healthy' Foods Could Be Sabotaging Your Menopause Fat Loss | MMP Ep. 135 | 00:40:15 | |
In this episode, we dive into the hidden pitfalls of protein "health" foods and their impact on menopause fat loss. I break down the key differences between different types of protein sources and explain how seemingly healthy choices might be sabotaging your progress. Learn how some "health foods" can lead to weight gain, inflammation, and bloating during perimenopause and menopause—and discover the power of which foods will actually help to support your fat loss journey. Don’t let hidden culprits derail your fat loss goals! Learn more about our new coaching program to work with ME personally for as little as $93 biweekly here: https://www.vitalityoet.com/communityprogram TIMESTAMPS: 00:00 - Intro 01:04 - Overview of today's episode 02:15 - Why you need enough protein in the first place 12:33 - What types of protein sources aren't great for us? 19:10 - Con's of processed proteins 26:42 - Pro's of processed proteins 32:29 - The difference between complete & incomplete proteins 35:28 - Be careful with fiber from processed health foods 37:50 - Understanding what's most important for your body CONNECT WITH ME ONLINE: ‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ Our Website! - https://www.vitalityoet.com/ ‣ Learn more about DUTCH hormone testing with VitalityOET - https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537 ‣ Menopause supplements (use code VITALITY10 for 10% off your order) - https://shop.nutritiondynamic.com/collections/all ‣ Instagram: https://www.instagram.com/vitalityoet.stephanie ‣ WATCH the podcast on YouTube: https://www.youtube.com/@metabolismandmenopausepodcast ‣ All other links: https://stan.store/vitalityoetstephanie ---- © 2024 Stephanie Fusnik & VitalityOET | |||
| 21 Mar 2024 | Sudden Weight Gain in Menopause (What To Do) | MMP Ep. 75 | 01:03:37 | |
Anyone else hop on the scale - panic and then start eating less food, cutting carbs and adding in more exercise? Except that didn’t seem to help AT ALL?! I mean it used to but not since this glorious time period we call perimenopause came around. So today I covered all the reasons as to why you might see sudden weight gain AND what to do about it - with a lot of information on hormones! There is a part 2 coming up next! To book a consultation call to get assessed and your calories calculated for free please go here: https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom TIMESTAMPS:(00:00) - Intro (01:18) - Do not panic! (02:22) - Follow this checklist when weighing yourself (04:09) - Water causing weight fluctuations (05:25) - Carbs and water retention (07:31) - Sodium (13:22) - Sleep and recovery (15:28) - Medications & HRT (26:22) - Hormones & weight gain (28:56) - Low estrogen (33:53) - Estrogen dominance & low progesterone (41:56) - High androgens (46:33) - HPA axis and thyroid (51:28) - Supplements that may help (57:18) - The BIGGEST change you can make for your hormonal health (01:00:03) - Recap with action steps (01:02:58) - Reminders! CONNECT WITH ME ONLINE: ‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ 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 ---- © 2024 Stephanie Fusnik & VitalityOET | |||
| 13 Mar 2025 | Fat Loss Meals for Menopause | MMP Ep. 177 | 00:33:14 | |
You’ve been told to eat less, cut carbs, and power through hunger—but what if that’s EXACTLY why fat loss feels impossible in menopause? 😱 If you’re skipping meals, slashing calories, or surviving on salads but STILL gaining weight (or feeling stuck no matter what you do), this episode is your wake-up call. 🚨 🔥 Here’s what we’re diving into today: ✅ Why ‘eat less, move more’ is the WORST advice for menopause fat loss ✅ The hormone-friendly way to eat that actually BOOSTS metabolism ✅ How to build fat-burning meals WITHOUT feeling deprived or starving ✅ The biggest meal mistakes that trigger cravings, belly fat, and burnout If you’ve ever thought, “My body is broken” or “Nothing works anymore”—you NEED to hear this. Your body isn’t fighting you; it just needs the right fuel. Let’s fix this together. 🎙💪 👉 Hit play now and learn how to finally eat for fat loss—without dieting yourself into exhaustion. 🎧 P.S. Don’t forget to DM me on Instagram (instagram.com/vitalityoet.stephanie) for any of the guides mentioned on this episode! 👉 Get the Simple Fat Loss Meals E-Book Here: https://www.vitalityoet.com/fatlossmeals TIMESTAMPS: (00:00) - Intro (01:41) - Why fat loss is different in menopause (04:40) - How you are blocking your fat loss pathways (13:23) - Why "eat less, move more" fails (and here's what to do instead) (15:22) - The anatomy of a fat loss meal – key ingredients of a successful meal (25:23) - Carbs are NOT the enemy – why you actually need them (26:56) - Meal timing secrets – when and how to eat for the best results (29:49) - Action steps & what to do next (sample meal e-book below!) CONNECT WITH ME ONLINE: ‣ Fill out our Complimentary Health Assessment to receive customized guidelines for: - how much you should eat🍴 - what you should eat 🌮 - exercise adjustments🏋🏽♀️ - lifestyle recommendations🚶♀️ - specific resources to support you on your journey📕 https://forms.gle/4LMFxT7Jk23Yphq46 ‣ Check out our BRAND NEW workout subscription:https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss:https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call -https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! -https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ Our Website! -https://www.vitalityoet.com/ ‣ Learn more about DUTCH hormone testing with VitalityOET -https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537 ‣ Menopause supplements (use code VITALITY10 for 10% off your order) -https://shop.nutritiondynamic.com/collections/all ‣ Instagram:https://www.instagram.com/vitalityoet.stephanie ‣ WATCH the podcast on YouTube:https://www.youtube.com/@metabolismandmenopausepodcast ‣ All other links:https://stan.store/vitalityoetstephanie ---- © 2025 Stephanie Fusnik & VitalityOET | |||
| 20 Mar 2025 | Gut Health and Butyrate for Menopause Fat Loss and Blood Sugar Control | MMP Ep. 179 | 00:50:52 | |
Gut health gets WORSE once estrogen declines along with poor blood sugar control and inflammation. All three of these categories will really affect your ability to be able to lose weight and maintain good health. Today along with 4 of my coaches we cover: - How your gut is affected in perimenopause and the years that follow - A brief explanation of your gut microbiome and pre and probiotics - What butyrate is and its role in our body and fat loss - What causes butyrate levels to decline - What foods improve butyrate levels - And of course how to improve levels to improve inflammation, blood sugar control, gut health and lose weight! TIMESTAMPS: (00:00) – Intro (02:16) – Overview of Gut Health and Menopause (04:24) – How Menopause Affects Your Gut (10:18) – Pre, Pro, and Post-Biotics (14:42) – Butyrate: The Powerful Gut-Healing Post-Biotic (23:45) – The Reasons Why Butyrate May Be Low & The Symptoms Associated (30:17) – What You Can Do To Improve Your Gut & Butyrate Levels (35:07) – Foods To Incorporate For Improved Butyrate Levels (37:57) – Lifestyle Factors For Improved Butyrate Levels (46:39) – The Biggest Mistakes You're Making with Gut Supplements (47:16) – Final Thoughts on Your Gut, Hormones, Butyrate CONNECT WITH ME ONLINE: ‣ Fill out our Complimentary Health Assessment to receive customized guidelines for: - how much you should eat🍴 - what you should eat 🌮 - exercise adjustments🏋🏽♀️ - lifestyle recommendations🚶♀️ - specific resources to support you on your journey📕 https://forms.gle/4LMFxT7Jk23Yphq46 ‣ Check out our BRAND NEW workout subscription:https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss:https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call -https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! -https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ Our Website! -https://www.vitalityoet.com/ ‣ Learn more about DUTCH hormone testing with VitalityOET -https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537 ‣ Menopause supplements (use code VITALITY10 for 10% off your order) -https://shop.nutritiondynamic.com/collections/all ‣ Instagram:https://www.instagram.com/vitalityoet.stephanie ‣ WATCH the podcast on YouTube:https://www.youtube.com/@metabolismandmenopausepodcast ‣ All other links:https://stan.store/vitalityoetstephanie ---- © 2025 Stephanie Fusnik & VitalityOET | |||
| 13 Nov 2023 | 10 Steps to Boost Metabolism in Menopause (to lose fat) | MMP Ep.38 | 00:30:35 | |
Why is it so darn hard to lose weight once we hit perimenopause and menopause? It all comes down to our metabolism! In this episode, I cover: -WHAT metabolism is -WHY metabolism slows down in menopause -HOW we can get our metabolism back up I mention a lot of links to other podcasts and videos throughout this episode, so I put them all in one, easy-to-reference PDF for you, which you can access here: https://www.facebook.com/groups/vitalityoet/learning_content/?filter=822916579292937&post=990000168989916 To learn how to get access to ALL our free resources, watch this video: https://www.loom.com/share/3fe69b67790a4fbc9de22d64a486cb28?sid=6e14b006-7fbf-40b1-9ccf-5c9b5d7870fa Now, let's get into the episode! WATCH this episode on YouTube: https://youtu.be/O3dNS05kwQc TIMESTAMPS: (00:00) — Introduction (01:10) — Today's topic: all about metabolism—what it is, why it slows down, and how to bring it back up (01:29) — Defining and breaking down the various components of metabolism (BMR, NEAT, TEF, exercise) (05:29) — Reasons why metabolism slows down (05:48) — 1) Cortisol (11:03) — 2) Less lean muscle mass (13:04) — 3) Low thyroid function (14:24) — 4) Hormonal imbalances (15:37) — Ways we can BOOST metabolism (15:54) — 1) Eat enough food (18:33) — 2) Address cortisol to balance out hormones (19:05) — 3) Improve sleep (20:09) — 4) Eat your carbs (21:06) — 5) Protein (21:52) — 6) Veggies (22:20) — 7) Water (22:37) — 8) Resistance training (24:49) — 9) Stop fasting (27:27) — 10) Pre- and post-workout meals (28:24) — Recap & wrap-up PREVIOUS EPISODES MENTIONED: ‣ What is Perimenopause - https://podcasts.apple.com/ca/podcast/what-is-perimenopause-mmp-ep-1/id1683220450?i=1000611276923 ‣ Menopause, Cortisol, & Adrenal Fatigue - https://podcasts.apple.com/ca/podcast/menopause-cortisol-adrenal-fatigue-mmp-ep-19/id1683220450?i=1000624361638 ‣ Thyroid Function, Menopause, & Fat Loss (feat. Coach Kirianna) - https://podcasts.apple.com/ca/podcast/thyroid-function-menopause-fat-loss-feat-coach-kirianna/id1683220450?i=1000611289331 ‣ Reverse Dieting for Menopause Fat Loss (the 'Simple Seasons' approach to fat loss) - https://podcasts.apple.com/ca/podcast/reverse-dieting-for-menopause-fat-loss-the-simple/id1683220450?i=1000615678907 ‣ Low Carb in Menopause is Making You SKINNY FAT - https://podcasts.apple.com/ca/podcast/low-carb-in-menopause-is-making-you-skinny-fat-mmp-ep-6/id1683220450?i=1000613035023 ‣ How to Increase Muscle to Boost Metabolism in Menopause - https://podcasts.apple.com/ca/podcast/how-to-increase-muscle-to-boost-metabolism-in-menopause/id1683220450?i=1000631443230 CONNECT WITH ME ONLINE: ‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ 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 ---- Post-Production by: David Margittai | In Post Media Website: https://www.inpostmedia.com Email: david@inpostmedia.com © 2023 Stephanie Fusnik & VitalityOET | |||
| 18 Nov 2024 | Master Your Mindset: The Key to Breaking Through Menopause Fat Loss Barriers | MMP Ep. 144 | 01:00:29 | |
Are you feeling stuck, frustrated, or overwhelmed on your menopause fat loss journey? In this episode, I uncover the powerful link between mindset and lasting success, and how your thoughts might be the very thing holding you back. I share some of my vulnerable stories and thoughts on how it affected my life and how I grew past it. I’ll show you how to break free from perfectionism, stop waiting for the “perfect” plan, and start taking action—messy action—today. You’ll learn how to embrace failure as part of growth and how a simple shift from a fixed to a growth mindset can unlock incredible transformation. If you’ve ever felt like you’re your own worst enemy, this episode will help you step into your power, break through barriers, and finally pursue the life and body you deserve. It’s time to rewrite your story! TIMESTAMPS: (00:00) - Intro (02:06) - Overview of mindset for menopause (03:18) - The difference between a fixed vs. growth mindset (16:05) - Overcoming perfectionism (23:30) - 4 statements you can use to feel empowered and make better choices (25:47) - Taking action (practice) & embracing imperfection (31:34) - How to set REALISTIC expectations for yourself (43:42) - Self-fulfilling prophecies & self-sabotage (50:17) - Finding ways to appreciate & love yourself (56:20) - Finding your purpose & enjoying the journey (59:47) - Final thoughts CONNECT WITH ME ONLINE: ‣ Fill out our Complimentary Health Assessment to receive customized guidelines for: - how much you should eat🍴 - what you should eat 🌮 - exercise adjustments🏋🏽♀️ - lifestyle recommendations🚶♀️ - specific resources to support you on your journey📕 https://forms.gle/4LMFxT7Jk23Yphq46 ‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ Our Website! - https://www.vitalityoet.com/ ‣ Learn more about DUTCH hormone testing with VitalityOET - https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537 ‣ Menopause supplements (use code VITALITY10 for 10% off your order) - https://shop.nutritiondynamic.com/collections/all ‣ Instagram: https://www.instagram.com/vitalityoet.stephanie ‣ WATCH the podcast on YouTube: https://www.youtube.com/@metabolismandmenopausepodcast ‣ All other links: https://stan.store/vitalityoetstephanie ---- © 2024 Stephanie Fusnik & VitalityOET | |||
| 07 Dec 2023 | 3 Steps to Start Menopause Fat Loss | MMP Ep.45 | 00:24:17 | |
We are officially in December and that means a lot of you are in your, "Screw it—I will start in January" mindset. But do you really want to gain 5-10 pounds and then bust your butt until the end of March just to end up exactly where you are now? Probably not. In today's episode, I go over the 3 steps to really move forward in the right direction. And lastly, I have a treat for you! I designed a 14-day mini-challenge to help you stay on track WITHOUT feeling ashamed for having your favorite treats. It is simple and NOT time-consuming! It sets you up for a great 2024 rather than having to lose the 5-10 pounds you typically gain over the holidays! Plus you can win: -a Starbucks gift card (who doesn’t love those red cups!?) -an Amazon gift card -12 months of exercise programming -customized 12-week macro plan -AND MORE! Cost: $20 (~$15 USD) The program starts on Dec 11th! Head here to get started: https://buy.stripe.com/4gw02leWM9ErgCc07v And you can take our menopause metabolism quiz here to figure out WHY you are struggling to lose weight and HOW to fix it!: https://1ck2gu1qfir.typeform.com/menometabolism To learn how to get access to ALL our free resources, watch this video: https://www.loom.com/share/3fe69b67790a4fbc9de22d64a486cb28?sid=6e14b006-7fbf-40b1-9ccf-5c9b5d7870fa Now, let's get into the episode! WATCH this episode on YouTube: https://youtu.be/JJfoDoIwJj0 TIMESTAMPS: (00:00) — Introduction (01:08) — Today's topic: the 3 steps to jump-start your menopause fat loss journey (02:22) — Introducing our 14-day mini challenge (04:45) — An example of a common consultation call (08:34) — Step 1 - Track your food (12:44) — Step 2 - Assess the data (17:34) — Step 3 - Determine WHY you are struggling (21:42) — Check out our FREE Menopause Metabolism Quiz (23:05) — Step 4 - Create & follow a plan (23:43) — Wrap-up CONNECT WITH ME ONLINE: ‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ 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 ---- Post-Production by: David Margittai | In Post Media Website: https://www.inpostmedia.com Email: david@inpostmedia.com © 2023 Stephanie Fusnik & VitalityOET | |||
| 14 Nov 2024 | Histamines, Hormones, and Menopause Weight Gain: A 7 Step Guide | MMP Ep. 143 | 01:02:51 | |
Feeling frustrated by stubborn weight, bloating, or mysterious symptoms that just won’t go away, no matter what you try? You’re not alone. Many women in menopause are unknowingly dealing with a hidden factor: histamines. In this episode Coach Kirianna did a ton of research so we could dive into: - The surprising role of histamines beyond allergies - How they may be intensifying menopause symptoms and blocking fat loss - 7 simple steps to naturally lower histamines and find relief If you’ve been feeling stuck, this episode might reveal the key to breaking through. Join us to uncover how managing histamines could change your menopause journey. And for those of you who were interested in coaching with us now is your chance! We are running a Black Friday deal that includes discounted coaching, an Amazon and Starbucks gift card, a gratitude journal and some Vitality branded clothing! To get more details go here: https://calendly.com/d/3sy-mjd-zyn/black-friday-application-call
TIMESTAMPS: (00:00) - Intro (01:29) - Exciting Black Friday announcement! (link below) (02:01) - Overview of histamines & allergies (03:00) - The 4 mechanisms of allergies & histamines (05:24) - The common symptoms of elevated histamines (10:30) - How histamines affect the menopausal transition (11:34) - Estrogen’s influence on the immune system & histamines (19:55) - The important role of progesterone in immunity (24:33) - How your stress tolerance and cortisol levels lower immune function (27:23) - The connection between histamine intolerance and menopause (29:15) - Overlapping symptoms between high histamines and menopause (31:08) - Why you need to be proactive about your health (33:32) - Diet and lifestyle tweaks for a smoother menopause transition (35:47) - Practical tips for managing histamine levels (44:15) - Identifying nutritional triggers & stress (53:06) - Sleep, hydration, and supplement strategies for reducing histamines (57:56) - Getting allergy testing (58:36) - Quick recap + action steps (01:00:35) - Final Thoughts + reminders CONNECT WITH ME ONLINE: ‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ Our Website! - https://www.vitalityoet.com/ ‣ Learn more about DUTCH hormone testing with VitalityOET - https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537 ‣ Menopause supplements (use code VITALITY10 for 10% off your order) - https://shop.nutritiondynamic.com/collections/all ‣ Instagram: https://www.instagram.com/vitalityoet.stephanie ‣ WATCH the podcast on YouTube: https://www.youtube.com/@metabolismandmenopausepodcast ‣ All other links: https://stan.store/vitalityoetstephanie ---- © 2024 Stephanie Fusnik & VitalityOET | |||
| 10 Apr 2023 | The Metabolism & Menopause Podcast - Premiering Monday, May 1st | 00:01:16 | |
Our mission is to teach women about how their bodies change during the perimenopausal period (and onward) so they can finally reach their health and fitness goals, live a life full of vitality and feel in CONTROL and at home in their bodies again. There is no excessive restrictions, no taking out your favorite foods, no doing crazy high intensity exercise or cutting out carbs. We cover hormones, exercise, nutrition and answer all of your questions. Our first episodes drop on Monday, May 1st. Please subscribe and share the show! -Stephanie Connect with us online: ‣ Metabolism and Menopause by Vitality - Secrets For Fat Loss (Facebook group) - https://www.facebook.com/groups/969761266958379 ‣ Website - https://www.vitality-oet.com ‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ 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 ---- Post-Production by: David Margittai | In Post Media Website: https://www.inpostmedia.com Email: david@inpostmedia.com © 2023 Stephanie Fusnik & VitalityOET | |||
| 10 Jun 2024 | Getting Fit in Your 40s with Jessica Gunn | MMP Ep. 98 | 01:00:43 | |
For anyone who is 40+ and feels like they just woke up one day and no longer recognizes themselves when they looked in the mirror - you just don’t feel like you - then THIS is the episode for you. Jessica Gunn is a fitness coach, business colleague, and someone I consider to be a close friend. I love her story - she went from being a mom who was taking care of everyone else, loved sugar and hated working out to now being incredibly fit in her 40s and is helping other women achieve the same through exercise. We talked about SO much on this episode. From motivation and how to actually reach the results we want and everything in between. To learn more about Jess follow her on Instagram @gunning4fitness (link below)
TIMESTAMPS: (00:00) - Intro (02:05) - Start of the interview + Jess' story (04:51) - Are you interested or committed? (09:05) - Jess' "level of effort scale" (18:03) - Changing your identity to truly transform (27:20) - Are your actions aligned with your goals? (43:00) - Letting go of your old identity (49:05) - Are you actually ready to make the change? (55:08) - Making small shifts, being patient, and strength training (59:13) - Where to find Jess! (link below) CONNECT WITH JESSICA: ‣ Instagram: https://www.instagram.com/gunning4fitness/ CONNECT WITH ME ONLINE: ‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ Our Website! - https://www.vitalityoet.com/ ‣ Learn more about DUTCH hormone testing with VitalityOET - https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537 ‣ Menopause supplements (use code VITALITY10 for 10% off your order) - https://shop.nutritiondynamic.com/collections/all ‣ Instagram: https://www.instagram.com/vitalityoet.stephanie ‣ WATCH the podcast on YouTube: https://www.youtube.com/@metabolismandmenopausepodcast ‣ All other links: https://stan.store/vitalityoetstephanie ---- © 2024 Stephanie Fusnik & VitalityOET | |||
| 06 May 2024 | What to Eat to Build Muscle in Menopause | MMP Ep. 88 | 00:36:34 | |
Tired of busting your butt and not getting the results you feel you deserve for all that effort? Then this is THE episode for you. I tell you EXACTLY what you need to do to get that fit toned body you are looking for! I cover: - Why things stopped working in menopause - How hormones influence your ability to build and maintain muscle - What to eat - When to eat - How to workout out - AND MORE! (00:00) - Intro (01:11) - Overview (02:45) - The benefits of having more muscle (05:56) - The science of building & breaking down muscle (12:12) - How things are different in menopause (14:08) - What to do & how to eat to build muscle (26:31) - What happens when you're not eating enough (or eating at maintenance) (28:43) - Eating in a caloric surplus (32:02) - More benefits of protein (33:03) - Recap + action steps CONNECT WITH ME ONLINE: ‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ Our Website! - https://www.vitalityoet.com/ ‣ Learn more about DUTCH hormone testing with VitalityOET - https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537 ‣ Menopause supplements (use code VITALITY10 for 10% off your order) - https://shop.nutritiondynamic.com/collections/all ‣ Instagram: https://www.instagram.com/vitalityoet.stephanie ‣ WATCH the podcast on YouTube: https://www.youtube.com/@metabolismandmenopausepodcast ‣ All other links: https://stan.store/vitalityoetstephanie ---- © 2024 Stephanie Fusnik & VitalityOET | |||
| 24 Mar 2025 | Fat Storing to Fat Burning Part 1 | MMP Ep. 180 | 00:43:56 | |
You can cut calories as much as you want You can eat as clean as you want You can do the best workouts You can eat all the protein And still never lose weight. If your body is being told “we have enough let’s store” - you will never lose weight DESPITE EATING LESS AND MOVING MORE. This 2 part series will walk you through 2 key pathways to ensuring fat loss success, what turns them “on”, what turns them “off”, how hormones play a role, and what the heck to do about it. This series will help you finally understand why you are frustrated and what to do about it. TIMESTAMPS: (00:00) – Intro (01:41) – Overview of the Fat Storing to Fat Burning Masterclass (04:00) – Fat Burning vs. Fat Storing Pathways: Why You're Stuck (08:07) – Your Body Isn't Working Against You... You're Working Against Your Body (16:00) – What Happens When Estrogen Levels Drop (24:41) – Key Factors Blocking Your Fat-Burning Pathway (30:15) – Why Stress and Cortisol Matter for Weight Loss (33:10) – Exercise Mistakes: Too Little or Too Much? (34:35) – Hidden Causes of Chronic Inflammation Blocking Weight Loss (37:03) – Factors Overstimulating Your Fat-Storing Pathway (43:17) – Closing Thoughts & What's Coming Next (Part 2) CONNECT WITH ME ONLINE: ‣ Fill out our Complimentary Health Assessment to receive customized guidelines for: - how much you should eat🍴 - what you should eat 🌮 - exercise adjustments🏋🏽♀️ - lifestyle recommendations🚶♀️ - specific resources to support you on your journey📕 https://forms.gle/4LMFxT7Jk23Yphq46 ‣ Check out our BRAND NEW workout subscription:https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss:https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call -https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! -https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ Our Website! -https://www.vitalityoet.com/ ‣ Learn more about DUTCH hormone testing with VitalityOET -https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537 ‣ Menopause supplements (use code VITALITY10 for 10% off your order) -https://shop.nutritiondynamic.com/collections/all ‣ Instagram:https://www.instagram.com/vitalityoet.stephanie ‣ WATCH the podcast on YouTube:https://www.youtube.com/@metabolismandmenopausepodcast ‣ All other links:https://stan.store/vitalityoetstephanie ---- © 2025 Stephanie Fusnik & VitalityOET | |||
| 23 Oct 2023 | How Gina Increased Her Calories From 1000 to 2200! (Client Spotlight) | MMP Ep.32 | 00:48:06 | |
Today, I had the pleasure of having one of Coach Beth's clients—Gina—on the podcast. We recorded this podcast together on October 3rd, which marks exactly 1 year from the day we first spoke and she made the decision to change her life. Gina came to us with poor sleep, some chronic health conditions, poor energy, poor digestion, on the verge of depression, and desperate to not only feel better but lose weight. She is a busy mom of 2, works full-time, and has a fairly high-stress lifestyle. Over the course of a year, she completely changed it around. I'll let you listen to her story yourself! Let's get into the episode! You can find the Five Minute Gratitude Journal Gina mentioned during the episode here: https://www.intelligentchange.com/collections/journals WATCH this episode on YouTube: https://youtu.be/OK6KOBz6z8c TIMESTAMPS: (00:00) — Introduction & about today's episode (01:00) — Meeting Gina (04:51) — Where Gina's calories were before starting with Beth (07:32) — The biggest changes Gina saw after increasing her calories (08:18) — The toughest part of increasing calories & how she overcame it (11:15) — The most challenging part of Gina's journey (15:27) — Her biggest initial fear (17:21) — The biggest benefits of having a coach working alongside (19:18) — Mindset changes Gina had to make to be successful in the program (22:58) — Gina's biggest mindset shift around food (33:03) — Challenges Gina faced in making changes (41:23) — How this past year has changed Gina's life & what's next for her (47:10) — Wrap-up CONNECT WITH ME ONLINE: ‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ 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 ---- Post-Production by: David Margittai | In Post Media Website: https://www.inpostmedia.com Email: david@inpostmedia.com © 2023 Stephanie Fusnik & VitalityOET | |||
| 29 Aug 2024 | Do Hormones Matter Post Menopause? | MMP Ep. 121 | 01:05:38 | |
I get this question a lot? Do my hormones really matter post menopause - aren’t they supposed to be zero? The answer is YES they do matter and NO they are not supposed to be zero. In this podcast with Coach Kirianna we cover a LOT! - What is SUPPOSED to happen to hormones post menopause - What we SEE is happening in most women - And what to do to set yourself up for success in hormone balance, losing weight and in your journey to feel like you again! Dutch Testing Information: The DUTCH test is a 24 hour urine sample test that tells us not only how your hormone levels fluctuate to identify your imbalances but pathways and metabolites (break down of hormones) to tell us WHY those imbalances are occurring so we can address the root causes of your symptoms like weight gain, weight loss resistance, hot flashes, night sweats, bloating, irritability, loss of muscle tone and poor energy. The cost includes shipping (both ways) plus our metabolic and hormonal symptom assessment. We do these assessments to gain a better understanding of what your body has been through, health history and past and current diet. This is so we can provide you with a written document explaining your results of each hormone and section of the test and a suggested plan of action to help you address the root cause of your problem and finally reach your goals! We offer an optional complimentary zoom call to discuss your results further and answer all the questions you may have. For pricing information based on where you live please email: stephanie@vitalityoet.com TIMESTAMPS: (00:00) - Intro (01:15) - Do hormones matter post menopause? (02:10) - What are the key hormones post-menopause? (03:00) - What the menopausal transition looks like with our main sex hormones (04:45) - Misconceptions about the menopause transition (06:15) - What really happens during this transition? (10:54) - Why do some women still suffer years after menopause? (17:48) - What causes hormone imbalances during and leading up to menopause? (21:00) - Why you're feeling more hungry during this period (22:33) - Why do stress hormones fluctuate? (26:36) - What should we do if we experience symptoms of hormonal imbalance? (30:32) - A consistent calorie intake + the types of foods you eat matters (38:00) - Why you NEED to DE-STRESS to support your hormones (39:42) - What is APPROPRIATE EXERCISE for Menopause? (42:54) - Solutions for your menopausal symptoms (44:07) - Why isn't hormone replacement therapy (HRT) a solution for some women? (49:55) - Remember: HRT is NOT for weight loss (52:10) - What do we need to do to improve your metabolism? (57:54) - Environmental exposure can negatively effect your hormones (59:09) - Recap + Dutch Hormone Testing! (link in description) CONNECT WITH ME ONLINE: ‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ Our Website! - https://www.vitalityoet.com/ ‣ Learn more about DUTCH hormone testing with VitalityOET - https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537 ‣ Menopause supplements (use code VITALITY10 for 10% off your order) - https://shop.nutritiondynamic.com/collections/all ‣ Instagram: https://www.instagram.com/vitalityoet.stephanie ‣ WATCH the podcast on YouTube: https://www.youtube.com/@metabolismandmenopausepodcast ‣ All other links: https://stan.store/vitalityoetstephanie ---- © 2024 Stephanie Fusnik & VitalityOET | |||
| 30 Jan 2024 | Blood Sugar Control in Menopause | MMP Ep. 60 | 00:36:11 | |
It is an awful feeling when you go to the doctor and they say “your blood sugars are too high”. Instant panic. And the worst part is the advice you will pretty much always get is: Cut your carbs, lower your calories, do a bunch of cardio and you need to lose weight. Cool. As if you haven’t tried that in the past. In this episode I go over: - What insulin resistance actually is - Why it is so common in perimenopause and menopause - What causes insulin resistance - What to do and not to do to improve your blood sugar control Don’t forget to rate and review the podcast for your chance to win $200! TIMESTAMPS: (00:00) - Intro + giveaway announcement! (02:17) - Why does insulin resistance get worse in menopause? (04:08) - What insulin does to our body (07:07) - Do you need insulin to regulate blood sugar? (08:06) - Signs of insulin resistance (09:24) - Cortisol's affect on blood sugar (12:20) - How you become insulin resistant (13:27) - Inflammation and blood sugar (14:43) - Hormonal imbalances will affect your cortisol (16:02) - Testing A1c (16:42) - Sleep & blood sugar (17:34) - Recap of factors contributing to blood sugar issues (18:39) - Common misconceptions + mistakes with blood sugar (20:07) - How to improve blood sugar and insulin resistance (your action steps) (35:44) - Outro + giveaway reminder CONNECT WITH ME ONLINE: ‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ 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 ---- © 2024 Stephanie Fusnik & VitalityOET | |||
| 02 May 2024 | How To Get Your Partner’s Support In Your Health Journey | MMP Ep. 87 | 00:51:26 | |
Does this sound familiar to you?
You feel like you are finally getting into the groove or you decide this is it - I am improving my health and nutrition now! I am doing the things!!
And then bam - your partner comes home with items not on the grocery list like ice cream and chips.
Crap.
Or they honestly just do not seem very supportive in the fact that you are working hard to improve your health!
How can you get your partner on board?
I cover so much in this episode that there is no way that you won’t get something out of it! TIMESTAMPS: (00:00) - Intro (01:1)0 - Overview of getting your partner's support (03:19) - What to do if your partner doesn't want to be a part of your health journey (11:14) - Leading by example & not forcing them into your journey (18:13) - Letting go of expectations & attachments (21:26) - You are doing this for YOU (26:30) - Taking responsibility for your choices (28:33) - Can you put yourself in your partner's shoes? (33:33) - What to do if your partner doesn't know how to support you (40:11) - Let them know what's making you feel better! (42:50) - Planning together & finding common goals (48:14) - Recap + reminders CONNECT WITH ME ONLINE: ‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ Our Website! - https://www.vitalityoet.com/ ‣ Learn more about DUTCH hormone testing with VitalityOET - https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537 ‣ Menopause supplements (use code VITALITY10 for 10% off your order) - https://shop.nutritiondynamic.com/collections/all ‣ Instagram: https://www.instagram.com/vitalityoet.stephanie ‣ WATCH the podcast on YouTube: https://www.youtube.com/@metabolismandmenopausepodcast ‣ All other links: https://stan.store/vitalityoetstephanie ---- © 2024 Stephanie Fusnik & VitalityOET | |||
| 26 Oct 2023 | Plant-Based Eating in Menopause (feat. Coach Corinne) | MMP Ep.33 | 00:37:24 | |
Can I hit my protein on a plant-based diet? This is such a common question that slides into my messages on a regular basis! And the answer is yes... But it takes some planning. The other question I get is how to transition into a more plant-based diet. I figured the best person to help me answer these questions was our very own Coach Corinne! She is a coach on our team, she is plant-based, she competes, puts on muscle, and lifts heavy! We cover all your most-asked questions around how to get enough protein, supplements to consider, food/recipe swaps, our favorite protein powders, handling social events, and more! If you want to grab a copy of our plant-based high protein guide, join our community Metabolism and Menopause by Vitality here: https://m.facebook.com/groups/969761266958379 Let's get into the episode! WATCH this episode on YouTube: https://youtu.be/tva7ieQSXwI TIMESTAMPS: (00:00) — Introduction (01:01) — Today's topic: how to hit your protein goals on a plant-based diet (01:49) — The protein pairing misconception (& how to ACTUALLY avoid deficiencies) (04:30) — The protein deficiency myth & the best plant-based protein sources (05:25) — 1) Soy sources (07:59) — 2) Beans/legumes (09:10) — 3) Grains (09:48) — 4) Vegetables (11:11) — 5) Additional/supplemental sources (11:54) — Supplements to consider on a plant-based diet (14:14) — LISTEN to your body (& digestion) when transitioning into a plant-based diet (18:26) — Common pitfalls when adopting a plant-based diet (20:01) — Food/recipe swaps (23:58) — Coach Corinne's favorite protein powders (25:31) — Tips for eating out at restaurants when plant-based (28:08) — How to avoid being a "processed food vegan" (30:09) — Navigating social events (31:52) — You don't have to be all-or-nothing (35:28) — Make it fun & know that you CAN achieve your goals (36:50) — Wrap-up CONNECT WITH ME ONLINE: ‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ 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 ---- Post-Production by: David Margittai | In Post Media Website: https://www.inpostmedia.com Email: david@inpostmedia.com © 2023 Stephanie Fusnik & VitalityOET | |||
| 07 Oct 2024 | 11 Steps for Menopause Fat Loss Success | MMP Ep. 132 | 00:51:24 | |
Many of you are probably thinking - it is summer and I NEED to get the weight off. We have been hearing that from clients and from women on calls. So I am going to cover a LOT in the podcast. 1 - The EXACT menopause 11 step fat loss checklist we use with clients - if you want a copy of this message me. 2 - If you don’t meet the items on the checklist what you should do. 3 - Once you do meet the criteria what you can EXPECT in a fat loss phase because I am telling you right now it isn’t 30 pounds in 30 days, not even 15 pounds in 30 days. And understanding realistic expectations and WHY is key to your success. 4 - Tips and tricks to make a fat loss phase more successful and less tortuous because cutting calories - lets face it is NOT a fun time! To take our menopause metabolism quiz to figure out where your metabolism is at and what steps to take to prepare it for successful fat loss head here: https://1ck2gu1qfir.typeform.com/menometabolism
TIMESTAMPS: (00:00) - Intro (01:07) - Overview of the Fat Loss in Menopause (02:50) - Are you ACTUALLY ready for a fat loss phase (checklist)? (19:58) - What to do if you are READY for fat loss (47:00) - Setting REALISTIC expectations (50:08) - Your action steps! CONNECT WITH ME ONLINE: ‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ Our Website! - https://www.vitalityoet.com/ ‣ Learn more about DUTCH hormone testing with VitalityOET - https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537 ‣ Menopause supplements (use code VITALITY10 for 10% off your order) - https://shop.nutritiondynamic.com/collections/all ‣ Instagram: https://www.instagram.com/vitalityoet.stephanie ‣ WATCH the podcast on YouTube: https://www.youtube.com/@metabolismandmenopausepodcast ‣ All other links: https://stan.store/vitalityoetstephanie ---- © 2024 Stephanie Fusnik & VitalityOET | |||
| 10 Feb 2025 | Step 1 For Menopause Fat Loss - The Reverse Diet | MMP Ep. 168 | 00:59:51 | |
If you are cutting calories, fasting, cutting carbs, exercise and NOT seeing changes then doing more of that won’t work. It tells me that there is something else going on in your body that is making your body SUCK at burning calories. If your body is not good at burning calories that makes weight loss REALLY hard and weight gain REALLY easy. So how do we make your body better at burning calories? That is exactly what this podcast is about! TIMESTAMPS: (00:00) - Intro (01:11) - Reverse dieting 101: What women need to know during menopause (02:07) - The impact of chronic dieting and metabolic adaptation during menopause (10:13) - How perimenopause and menopause accelerates existing metabolic and hormonal issues (12:57) - What is the real purpose of a reverse diet? (14:43) - How to identify if it’s time to start a reverse diet (17:58) - Steps for doing a reverse diet (29:21) - Managing expectations as soon as reverse diet is started (35:08) - Assessment tests to help tailor the reverse dieting process according to your needs (37:55) - Why you should make sure you’re eating whole foods during a reverse diet (40:05) - Do not rush the reverse dieting process (44:56) - Don’t freak out about the scale (46:25) - Work on your relationship with food (50:15) - Consistency is key (52:15) - Don’t get married to a trend (53:21) - Celebrate small wins (54:54) - Final thoughts + reminders CONNECT WITH ME ONLINE: ‣ Fill out our Complimentary Health Assessment to receive customized guidelines for: - how much you should eat🍴 - what you should eat 🌮 - exercise adjustments🏋🏽♀️ - lifestyle recommendations🚶♀️ - specific resources to support you on your journey📕 https://forms.gle/4LMFxT7Jk23Yphq46 ‣ Check out our BRAND NEW workout subscription:https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss:https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call -https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! -https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ Our Website! -https://www.vitalityoet.com/ ‣ Learn more about DUTCH hormone testing with VitalityOET -https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537 ‣ Menopause supplements (use code VITALITY10 for 10% off your order) -https://shop.nutritiondynamic.com/collections/all ‣ Instagram:https://www.instagram.com/vitalityoet.stephanie ‣ WATCH the podcast on YouTube:https://www.youtube.com/@metabolismandmenopausepodcast ‣ All other links:https://stan.store/vitalityoetstephanie ---- © 2025 Stephanie Fusnik & VitalityOET | |||
| 29 Feb 2024 | Staples of a Menopause Workout Program | MMP Ep. 69 | 00:56:42 | |
I start off this episode with first explaining a bit about the hormone changes we experience in perimenopause and onwards and how that affects our body composition and our ability to lose fat. Then I cover that the staples are that make a great metabolism boosting menopause workout program and how to adjust training to get the most out of those workouts! We do have an exercise subscription program! This program is designed for women in perimenopause and onwards to: - improve cortisol levels - balance hormones - boost metabolism - build muscle - and change your body composition You get access to a MINIMUM of 4 different workout programs: -4 day a week commercial gym program -4 day a week home program (bands, body weight and dumbbells) -3 day a week commercial gym program -3 day a week home program (bands, body weight and dumbbells) You can cancel your subscription at any time - no contracts! $45.99 CAD ($34 USD) a month TIMESTAMPS: (00:00) - Intro (01:07) - Overview (01:44) - Changes we see in menopause (08:22) - The benefits of strength training for menopausal women (16:47) - Where & how to start with resistance training (31:42) - Maximize your results with progressive overload (39:24) - How much should you strength train? Are you recovering properly? (47:52) - Signs your training isn't working for you (48:38) - One of the best forms of exercise for health, longevity, and weight loss (50:51) - Don't neglect your mobility training (54:45) - Recap + our exercise subscription program (link in description) CONNECT WITH ME ONLINE: ‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ 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 ---- © 2024 Stephanie Fusnik & VitalityOET | |||
| 18 Mar 2024 | Menopause Body Image | MMP Ep. 74 | 01:10:06 | |
Did you know 86% of women in North America are dissatisfied with their bodies and 40-60% of elementary aged girls are concerned with their body and fear “getting fat”?! That maybe one of THE biggest heart breaking statistics I have ever heard. So today I am going to dive deep into body image as well as tactics for improving body image. As always if you would like to a consultation call to get assessed, your calories calculated and a road map to get to your goals please book a consultation call here: https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom You can also message me but so many of you are messaging (yay - I love talking to you) that I am behind so booking a call ensures that you will have everything you need after it in a much quicker time frame and you can ask all questions in real time! SO messaging will just take longer to get you what you need! TIMESTAMPS: (00:00) - Intro (01:15) - Overview of body image in menopause 04:55 - What sacrifices are you willing to make? (aesthetics, performance, and health) (06:55) - Shocking statistics on body image and why this is happening (11:04) - What does body image actually mean? (18:06) - Factors that affect our body image (30:44) - Tips to help you improve your body image (01:06:00) - Recap and reminders! CONNECT WITH ME ONLINE: ‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ 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 ---- © 2024 Stephanie Fusnik & VitalityOET | |||
| 08 Aug 2024 | Fat Loss for Shift Workers (feat. Coach Hannah) | MMP Ep. 115 | 01:06:09 | |
Shift workers have REALLY important jobs - and we need you! HOWEVER….. Going from days to nights negatively impacts our health, hormones and ability to lose weight.
For example the prevalence of insomnia in shift workers is between 29% and 38%, compared to approximately 6% in the general population AND they have increased risk for developing diabetes, cardiovascular disease, obesity, gut health issues, breast cancer, prostate cancer, and colorectal cancer just to name a few.
So we wanted to dedicate an entire podcast to helping with your health and fitness journey because the world can’t function without you!
TIMESTAMPS: (00:00) - Intro (01:08) - Overview of today's episode (02:20) - Recap of sleep & circadian rhythm (10:18) - The dangers of shift work (16:14) - How to support your body as a shift worker (17:34) - Maximizing your sleep quality & duration (27:17) - Being mindful about your caffeine use (28:35) - How to combat the "jet-lagged" feeling (40:41) - Other important things to keep in mind as a shift worker (42:48) - Simple habits you can implement right now (57:24) - Recap + final thoughts CONNECT WITH ME ONLINE: ‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ Our Website! - https://www.vitalityoet.com/ ‣ Learn more about DUTCH hormone testing with VitalityOET - https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537 ‣ Menopause supplements (use code VITALITY10 for 10% off your order) - https://shop.nutritiondynamic.com/collections/all ‣ Instagram: https://www.instagram.com/vitalityoet.stephanie ‣ WATCH the podcast on YouTube: https://www.youtube.com/@metabolismandmenopausepodcast ‣ All other links: https://stan.store/vitalityoetstephanie ---- © 2024 Stephanie Fusnik & VitalityOET | |||
| 01 May 2023 | Thyroid Function, Menopause, & Fat Loss (feat. Coach Kirianna) | MMP Ep.4 | 01:02:00 | |
Did you know that once you hit perimenopause you are at an increased risk of developing thyroid issues?! Why does that matter? The thyroid is like your body's thermostat that decides how fast or slow your metabolism is (how many calories your body burns)—which is going to dictate your ability to lose weight! Today, I had Coach Kirianna join me to go over why thyroid function decreases, why carbs are essential to having a healthy thyroid, and how to improve thyroid function even—if you already have a thyroid disorder—so you can finally feel good and lose weight for good! Listen in to get all the steps on how to improve your thyroid function to take control of your body again! WATCH this episode on YouTube: https://youtu.be/_TDT9NMJ12A TIMESTAMPS: (00:00) — Introduction — About today's episode (02:34) — What is the thyroid? (05:52) — What regulates the thyroid? (08:26) — Common thyroid disorders (11:41) — What causes thyroid disorders? (12:45) — Thyroid function and STRESS (19:43) — The thyroid & menopause connection (23:49) — WHY do we have thyroid issues? Why is it so common in women? (29:04) — What can we do to ensure we have proper thyroid health? (29:39) — Get bloodwork tested regularly (31:02) — Make sure you're eating enough (36:50) — EAT. YOUR. CARBS. (41:23) — De-stress & emphasize self-care (47:24) — Increase iodine (50:42) — Get movement (58:06) — What tests measure thyroid levels? (59:33) — Our biggest takeaway CONNECT WITH ME ONLINE: ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ 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 ---- Post-Production by: David Margittai | In Post Media Website: https://www.inpostmedia.com Email: david@inpostmedia.com © 2023 Stephanie Fusnik & VitalityOET | |||
| 27 Jun 2024 | Birth Control + Perimenopause | MMP Ep. 103 | 00:57:41 | |
OVER 100 MILLION WOMEN ARE ON THE BIRTH CONTROL PILL! That is a lot! But when chatting with women 1:1 I realized that they had NO idea how it affected their natural hormone production, how their body functions, how they feel AND how it affected their menopausal transition! In this episode I had the wonderful Coach Brittany on to help us unpack the following: - What exactly IS birth control? -How does birth control work? - Different types of birth control - How it works for symptom management - How it affects our hormone production - How it affects our thyroid and adrenals - How it affects our gut health and liver - AND A WHOLE LOT MORE! There will be a part 2 and 3 coming out in the future because we honestly could NOT fit everything into one episode!
TIMESTAMPS: (00:00) - Intro (01:02) - Overview of birth control (02:37) - What is birth control? What's in it? (08:38) - Other types of birth control (aside from the pill) (13:33) - What it does in your body & potential side effects (25:50) - The pill doesn't just affect your sex hormones (37:40) - Birth control, your gut health, and your immune system (41:11) - The pill can deplete essential nutrients in your body (42:55) - The benefits and uses of birth control (45:39) - Supporting yourself after the pill (51:35) - Recap + reminders!! CONNECT WITH ME ONLINE: ‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ Our Website! - https://www.vitalityoet.com/ ‣ Learn more about DUTCH hormone testing with VitalityOET - https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537 ‣ Menopause supplements (use code VITALITY10 for 10% off your order) - https://shop.nutritiondynamic.com/collections/all ‣ Instagram: https://www.instagram.com/vitalityoet.stephanie ‣ WATCH the podcast on YouTube: https://www.youtube.com/@metabolismandmenopausepodcast ‣ All other links: https://stan.store/vitalityoetstephanie ---- © 2024 Stephanie Fusnik & VitalityOE | |||
| 02 Dec 2024 | Alternatives to Hormonal Birth Control | MMP Ep. 148 | 00:25:20 | |
So first of all - this podcast research was done by the wonderful Coach Brittany. We did film it together HOWEVER we had technical difficulties and not all of it was recorded. I had to re-record it solo BUT GIVE ALL CREDIT TO THIS INFORMATION TO HER! I am simply the one who delivered it. In a past episode we went over how birth control affects our body’s natural production of hormones and the side effects that come with it and how it does not actually solve your hormonal symptoms but masks them (and can actually make them worse - making coming off birth control really hard - I learned that the hard way. So today I covered a ton of alternatives to hormonal birth control thanks to all of Brittany’s research. I HIGHLY recommend you go back to our original birth control podcast as it gives you a ton of information and background! TIMESTAMPS: (00:00) - Intro (01:07) - Overview of alternative forms of birth control (03:15) - IUD's (06:32) - Barrier Methods: Condoms, Rings, Caps, and Diaphragms (11:23) - Long-Term Solutions: Tubal Ligation and Vasectomy (13:20) - FAM: Fertility Awareness Method (15:15) - Contraceptive Gels and Spermicides (17:25) - Using Apps for Birth Control (21:58) - Final thoughts CONNECT WITH ME ONLINE: ‣ Fill out our Complimentary Health Assessment to receive customized guidelines for: - how much you should eat🍴 - what you should eat 🌮 - exercise adjustments🏋🏽♀️ - lifestyle recommendations🚶♀️ - specific resources to support you on your journey📕 https://forms.gle/4LMFxT7Jk23Yphq46 ‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ Our Website! - https://www.vitalityoet.com/ ‣ Learn more about DUTCH hormone testing with VitalityOET - https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537 ‣ Menopause supplements (use code VITALITY10 for 10% off your order) - https://shop.nutritiondynamic.com/collections/all ‣ Instagram: https://www.instagram.com/vitalityoet.stephanie ‣ WATCH the podcast on YouTube: https://www.youtube.com/@metabolismandmenopausepodcast ‣ All other links: https://stan.store/vitalityoetstephanie ---- © 2024 Stephanie Fusnik & VitalityOET | |||
| 13 Jun 2024 | DO's and DONT's of a Fat Loss Phase | MMP Ep. 99 | 00:53:00 | |
Step number 1: we need to figure out if you are ready for a fat loss phase and where your metabolism is at. To do that for free take our menopause metabolic quiz here and it will also walk you through steps to move in the right direction: https://1ck2gu1qfir.typeform.com/menometabolism Step 2: everything I cover in this podcast like realistic expectations and what to anticipate + how to maximize your results in menopause when in a fat loss phase! Make sure to share with all your friends who all feel stuck!
TIMESTAMPS: (00:00) - Intro (01:20) - Overview of do's and don'ts of fat loss (03:35) - Ensuring success in your fat loss phase (05:44) - Things to expect when you're working with a coach (13:30) - Fat loss SHOULD be slower (19:03) - Focusing on your compliance & consistency (21:57) - A fat loss phase will need more planning & focus (25:15) - Where is fat loss on your priority list? (29:59) - The women who buy in the process and plan, get results (33:02) - DON'T skip out on measuring progress (the right way) (39:08) - Being patient and thinking long-term (42:10) - More considerations for your successful fat loss phase (45:03) - Dealing with hunger in fat loss (50:35) - Navigating alcohol in your fat loss phase CONNECT WITH ME ONLINE: ‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ Our Website! - https://www.vitalityoet.com/ ‣ Learn more about DUTCH hormone testing with VitalityOET - https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537 ‣ Menopause supplements (use code VITALITY10 for 10% off your order) - https://shop.nutritiondynamic.com/collections/all ‣ Instagram: https://www.instagram.com/vitalityoet.stephanie ‣ WATCH the podcast on YouTube: https://www.youtube.com/@metabolismandmenopausepodcast ‣ All other links: https://stan.store/vitalityoetstephanie ---- © 2024 Stephanie Fusnik & VitalityOET | |||
| 06 Jan 2025 | Hormones That Sabotage Your Fat Loss When You Cut Calories in Menopause | MMP Ep. 158 | 01:18:44 | |
It is January! And many of you are starting to think about how you are going to tackle fat loss or maybe you have already started. And it can be exciting. HOWEVER you need to know what happens to your hormones when you diet and how it can be the reason that you are dieting and not seeing changes. Because nothing is worse than cutting calories and busting your butt in the gym and having nothing to show for it. In this podcast I tackle the main hormones that change when you cut calories, how it can sabotage your fat loss efforts and how to make sure that that doesn’t happen so you can look and feel your best! I cover: - Insulin - Cortisol and norepinephrine - Ghrelin - Leptin - Estrogen and progesterone - Thyroid hormone - Testosterone - Growth Hormone Also our fat loss 8 week program is back! What is Included: - Customized nutrition programming - 8 weeks of exercise programming + access to our fitness app - Biweekly check-ins with your coach - Access to a private Facebook group - Bi-weekly group calls - Weekly guides and videos - Private group chat - Metabolic Assessment DETAILS TO APPLY AND BE ACCEPTED 1. You must track your food for a minimum of 3 days and report in the assessment prior to starting 2. You must have been out of a calorie deficit for a minimum of 10 weeks if you are eating less than 1600 calories cutting calories likely won’t work so we have a metabolism boosting focused stream tailored to prime your body for fat loss success! 3. Cost is $729 CAD (~507 USD) or 4 payments of $193 CAD (~134 USD) - Pay in Full: https://www.vitalityoet.com/offers/iFd2LoPx?cid=d51d0786-ea26-4fec-a5de-7b5ad2cb7e91 - Payment Plan: https://www.vitalityoet.com/offers/uybaD86o?cid=d51d0786-ea26-4fec-a5de-7b5ad2cb7e91 4. Applications open Dec 29th and close Jan 8th 5. Program runs Jan 13th to March 9th 2025 6. Limited spots available to ensure client personalization and experience are not hindered To learn more or sign up head to https://www.vitalityoet.com/2025fatloss (00:00) - Intro (01:04) - Overview of today's episode + announcement (details below) (03:08) - How your calories affect your hormones (04:40) - What does insulin do + how is affected by calorie restriction? (15:18) - Signs of insulin imbalance (15:50) - How to avoid becoming insulin resistant (27:33) - What does cortisol do? (34:40) - Signs of cortisol imbalance (35:45) - How to cut calories without cortisol imbalances (37:40) - What does ghrelin do? (43:11) - Signs of ghrelin imbalances (44:34) - How to keep ghrelin levels healthy (45:49) - What does leptin do? (50:55) - Signs of leptin imbalances (51:30) - How to keep leptin levels healthy (52:25) - How estrogen + progesterone are affected during dieting (56:20) - How can we support estrogen + progesterone when dieting (57:30) - How thyroid hormones are affected during dieting (01:01:05) - Signs of thyroid imbalances (01:01:23) - How can we support thyroid hormones when dieting (01:04:03) - What does testosterone do? (01:07:10) - Signs of testosterone imbalances (01:07:31) - How can we support testosterone when dieting (01:08:12) - What does growth hormone do? (01:11:24) - Signs of low growth hormone (01:11:40) - How can we support growth when dieting (01:12:55) - 10 signs your body is not ready for fat loss (01:15:02) - Here's what to do during your fat loss phase (01:18:02) - Final thoughts + reminders (group coaching details below) CONNECT WITH ME ONLINE: ‣ Fill out our Complimentary Health Assessment to receive customized guidelines for: - how much you should eat🍴 - what you should eat 🌮 - exercise adjustments🏋🏽♀️ - lifestyle recommendations🚶♀️ - specific resources to support you on your journey📕 https://forms.gle/4LMFxT7Jk23Yphq46 ‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ Our Website! - https://www.vitalityoet.com/ ‣ Learn more about DUTCH hormone testing with VitalityOET - https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537 ‣ Menopause supplements (use code VITALITY10 for 10% off your order) - https://shop.nutritiondynamic.com/collections/all ‣ Instagram: https://www.instagram.com/vitalityoet.stephanie ‣ WATCH the podcast on YouTube: https://www.youtube.com/@metabolismandmenopausepodcast ‣ All other links: https://stan.store/vitalityoetstephanie ---- © 2024 Stephanie Fusnik & VitalityOET | |||
| 01 Aug 2024 | You Do NOT Have a Consistency Problem | MMP Ep. 113 | 01:03:42 | |
When it comes to creating a sustainable, healthy lifestyle - everyone will tell you consistency is key.
But what does consistency even mean?
Well, consistency is the actions you take MOST of the time towards your goal, whatever goal you have- whether it be towards your health, your career, your parenting style, even training your dog!
These actions you take most of the time are the things that create lasting results.
But you probably know this, right?
But what if I told you that consistency isn’t actually the problem - its a result of something else…
And until you tackle that root cause you will NEVER be consistent and NEVER reach your goals.
TIMESTAMPS: (00:00) - Intro (01:14) - Overview of consistency (03:48) - What does consistency really mean? (07:50) - Realizing the cost of inaction (10:00) - Misconceptions about consistency (13:04) - Commitment vs. consistency (18:25) - What promises are you keeping to yourself? What does it mean to you? (19:19) - Digging deeper into your 'why' (25:03) - Not letting others' insecurities drag you down (26:44) - Are you reliable? Here's how to track it (50:06) - You can't be consistent without commitment (58:03) - Developing consistency isn't easy...here's the missing piece (01:02:01) - Recap + reminders CONNECT WITH ME ONLINE: ‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ Our Website! - https://www.vitalityoet.com/ ‣ Learn more about DUTCH hormone testing with VitalityOET - https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537 ‣ Menopause supplements (use code VITALITY10 for 10% off your order) - https://shop.nutritiondynamic.com/collections/all ‣ Instagram: https://www.instagram.com/vitalityoet.stephanie ‣ WATCH the podcast on YouTube: https://www.youtube.com/@metabolismandmenopausepodcast ‣ All other links: https://stan.store/vitalityoetstephanie ---- © 2024 Stephanie Fusnik & VitalityOET | |||
| 11 Sep 2023 | Gall Bladder & Menopause Gut Health (feat. Coach Hannah) | MMP Ep.23 | 00:50:55 | |
I had the pleasure of having our on-staff gut health expert on our podcast today: Coach Hannah! We wanted to talk about the gallbladder because—shockingly—so many women have issues with their gallbladder once they hit perimenopause AND many women have had it removed. Additionally, when our gallbladder isn't working properly (or is absent) it can cause so many issues like constipation or diarrhea, nutritional malabsorption, bloating, and, of course, weight loss resistance. We cover:
Let's get into the episode! For the gallbladder dysfunction testing recommendations, supplements, & references mentioned during the episode, click here (download or make a copy and save to your Drive): https://docs.google.com/document/d/1jsT3pw2LkmGF_1KvbKfmPk77r96ELKcuEc8tGuxcrKM You can find the Environmental Working Group Consumer Guides here: https://www.ewg.org/consumer-guides WATCH this episode on YouTube: https://youtu.be/HBZL-dbBC-A TIMESTAMPS: (00:00) — Introduction (00:56) — Today's topic: all about the gallbladder & its effect on gut health (especially during perimenopause) (01:58) — The myth of the low-fat diet (05:48) — Why is it important to break down and absorb fats? (09:35) — What is the gallbladder and what does it have to do with this talk about dietary fat? (11:27) — Why do we need a gallbladder? (14:38) — Gallbladder/biliary dysfunction (18:37) — Signs of gallbladder dysfunction (20:51) — What to ask your doctor if you think you have gallbladder dysfunction (22:29) — What do we do if we've already had our gallbladder removed? (27:31) — How can we support a healthy gallbladder (even if it has already been removed)? (28:24) — 1) Bile-supporting foods (31:39) — 2) Bile-supporting supplements (35:25) — 3) Supporting detox pathways (42:08) — 4) Some final tips (48:07) — To wrap things up CONNECT WITH ME ONLINE: ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ 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 ---- Post-Production by: David Margittai | In Post Media Website: https://www.inpostmedia.com Email: david@inpostmedia.com © 2023 Stephanie Fusnik & VitalityOET | |||
| 06 Feb 2025 | Navigating Loneliness, Overwhelm and Burnout in Menopause with Dr. Jody Carrington | MMP Ep. 167 | 00:45:47 | |
Perimenopause and the years that follow come with a LOT of change. It can leave you feeling a little bit crazy, really burnt out but also alone - like no one understands. I had the pleasure of having Dr. Jody Carrington on the podcast. We talked about SO much stuff on this podcast that will make you feel seen, heard and leave you nodding your head in agreement about some of the struggles we face as women but no one really talks about. She is the founder and principal psychologist at Carrington & Company, she's written three best-selling books, speaks on hundreds of stages globally each year, and host of the Unlonely podcast. She is a mom to three, a wife, hockey coach, a daughter, and a sister, navigating this world alongside everyone she has the privilege to learn from and serve. I hope you enjoy this podcast as much as I enjoyed interviewing her. Connect with Jody below: JODY'S INSTAGRAM https://www.instagram.com/drjodycarrington/?hl=en JODY'S WEBSITE: https://www.drjodycarrington.com/ JODY'S PODCAST: https://www.drjodycarrington.com/podcast TIMESTAMPS: (00:00) - Intro (01:05) - Who is Dr. Jody Carrington? (02:37) - Explaining dysregulation and the “flipped lid” analogy (09:50) - Moving beyond logic and actually processing emotions for true healing (16:36) - How to encourage women to embrace rest without guilt? (19:03) - How digital devices are keeping us in a state of chronic stress (25:06) - Breaking free from the pressure of traditional role expectations (34:17) - Why achieving external goals doesn't always lead to happiness (42:03) - Balancing digital use and outdoor activities in the family for better well-being (45:26) - Final words from Jody CONNECT WITH ME ONLINE: ‣ Fill out our Complimentary Health Assessment to receive customized guidelines for: - how much you should eat🍴 - what you should eat 🌮 - exercise adjustments🏋🏽♀️ - lifestyle recommendations🚶♀️ - specific resources to support you on your journey📕 https://forms.gle/4LMFxT7Jk23Yphq46 ‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ Our Website! - https://www.vitalityoet.com/ ‣ Learn more about DUTCH hormone testing with VitalityOET - https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537 ‣ Menopause supplements (use code VITALITY10 for 10% off your order) - https://shop.nutritiondynamic.com/collections/all ‣ Instagram: https://www.instagram.com/vitalityoet.stephanie ‣ WATCH the podcast on YouTube: https://www.youtube.com/@metabolismandmenopausepodcast ‣ All other links: https://stan.store/vitalityoetstephanie ---- © 2025 Stephanie Fusnik & VitalityOET | |||
| 31 Mar 2025 | Improving Energy, Inflammation and Bloating in Menopause with Elimination Diets | MMP Ep. 182 | 01:07:03 | |
Have you ever wondered if an elimination diet could help with your menopause symptoms, gut issues, or stubborn weight? In this episode, Coach Hannah and I break down everything you need to know—who elimination diets are actually for (and who should skip them), how to do one properly, and the right way to reintroduce foods without wrecking your gut. I’m also sharing my personal experience—how I used an elimination diet to heal my gut and now, to my delight, can eat cheese again! 🧀 If you’re tired of feeling bloated, sluggish, or stuck in a weight loss plateau, this episode is for you! Tune in to learn: ✅ The types of elimination diets and how they work ✅ How menopause impacts gut health (and why some foods suddenly cause issues) ✅ How an elimination diet can support weight loss and hormone balance ✅ The biggest mistakes people make when trying an elimination diet ✅ How to properly reintroduce foods without setting yourself back TIMESTAMPS: (00:00) - Intro (02:10) - Overview of elimination diets (05:09) - What is an elimination diet? (06:05) - Is it an allergy or food intolerance? (11:20) - Who should avoid an elimination diet? (14:50) - When & why to use an elimination diet (28:00) - Different types of elimination diets (30:40) - How do we do a successful elimination diet? (54:43) - Common re-introduction mistakes (01:02:02) - Final thoughts and reminders CONNECT WITH ME ONLINE: ‣ Fill out our Complimentary Health Assessment to receive customized guidelines for: - how much you should eat🍴 - what you should eat 🌮 - exercise adjustments🏋🏽♀️ - lifestyle recommendations🚶♀️ - specific resources to support you on your journey📕 https://forms.gle/4LMFxT7Jk23Yphq46 ‣ Check out our BRAND NEW workout subscription:https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss:https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call -https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! -https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ Our Website! -https://www.vitalityoet.com/ ‣ Learn more about DUTCH hormone testing with VitalityOET -https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537 ‣ Menopause supplements (use code VITALITY10 for 10% off your order) -https://shop.nutritiondynamic.com/collections/all ‣ Instagram:https://www.instagram.com/vitalityoet.stephanie ‣ WATCH the podcast on YouTube:https://www.youtube.com/@metabolismandmenopausepodcast ‣ All other links:https://stan.store/vitalityoetstephanie ---- © 2025 Stephanie Fusnik & VitalityOET | |||
| 16 Sep 2024 | 7 Steps To Hit Fat Loss Goals in Perimenopause | MMP Ep. 126 | 00:58:26 | |
When we have a goal we want to achieve in the next 6-12 months (yes I said 6-12 months because most of you want to lose 30 pounds in a couple months and honestly that isn’t going to happen if you want to keep it off) how are you going to ensure that you ACTUALLY reach that goal? Because let’s face it - it isn’t just going to happen on accident ESPECIALLY once we hit our perimenopausal years and beyond. We have to be intentional and specific with how we approach things. So I am going to give you the 7 steps we use to help women reach their goals (myself included) In fact I am going to share my goals and process with you as an example and be totally transparent and vulnerable with you. TIMESTAMPS: (00:00) - Intro (02:10) - Why traditional fat loss methods don’t work after menopause (03:45) - There are two different types of goals (05:25) - Are your goals realistic? (06:30) - Setting SMART goals (11:00) - Why do we need SMART goals? (19:13) - Your WHY (26:10) - Why it's important to think about your next step (29:15) - Plan to reward yourself (31:56) - Are your goals inspiring you? (32:42) - What steps will you consistently take this year? (52:28) - Final thoughts + reminders CONNECT WITH ME ONLINE: ‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ Our Website! - https://www.vitalityoet.com/ ‣ Learn more about DUTCH hormone testing with VitalityOET - https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537 ‣ Menopause supplements (use code VITALITY10 for 10% off your order) - https://shop.nutritiondynamic.com/collections/all ‣ Instagram: https://www.instagram.com/vitalityoet.stephanie ‣ WATCH the podcast on YouTube: https://www.youtube.com/@metabolismandmenopausepodcast ‣ All other links: https://stan.store/vitalityoetstephanie ---- © 2024 Stephanie Fusnik & VitalityOET | |||
| 09 Nov 2023 | Pre and Post-Exercise Nutrition for Menopause | MMP Ep.37 | 00:40:07 | |
Did you know that improper pre and post-workout nutrition in menopause could be the reason you aren't seeing results? It SUCKS to be busting your butt in the gym and realize that something as simple as a snack is why you aren't seeing results! Shocking, I know! In this episode, I cover: -Why we need to tailor nutrition in perimenopause and menopause -Why you need a pre-workout snack (when and what to eat) -Why you need a post-workout snack (when and what to eat) -Why fasting is holding you back -Different types of protein powders and their benefits I also have a guide we created that goes over what to eat and when for menopause workout nutrition. Just message me on Facebook or Instagram and I would be more than happy to send it over! To learn how to get access to ALL our free resources, watch this video: https://www.loom.com/share/3fe69b67790a4fbc9de22d64a486cb28?sid=6e14b006-7fbf-40b1-9ccf-5c9b5d7870fa Now, let's get into the episode! WATCH this episode on YouTube: https://youtu.be/96azmCLxEl8 TIMESTAMPS: (00:00) — Introduction (02:10) — Today's topic: pre and post-exercise nutrition during perimenopause and menopause (03:23) — Why nutrition is especially important during perimenopause and menopause (09:18) — The significance of pre-workout nutrition: powering your performance (14:02) — The best timing for pre-workout nutrition (pre-workout nutrition guide) (16:30) — What to do if you train first thing in the morning (20:09) — The importance of post-workout nutrition: nourishing your recovery (27:36) — What to include in your post-workout nutrition (post-workout timing guide) (28:51) — Common challenges & misconceptions (30:10) — Why we DON'T recommend fasting before workouts (34:36) — The benefits of protein shakes for post-workout recovery (38:38) — Recap & wrap-up PREVIOUS EPISODES MENTIONED: ‣ Insulin Resistance & Menopause - https://podcasts.apple.com/ca/podcast/insulin-resistance-menopause-mmp-ep-3/id1683220450?i=1000611282522 ‣ Menopause, Cortisol, & Adrenal Fatigue - https://podcasts.apple.com/ca/podcast/menopause-cortisol-adrenal-fatigue-mmp-ep-19/id1683220450?i=1000624361638 ‣ Plant-Based Eating in Menopause (ft. Coach Corinne) - https://podcasts.apple.com/ca/podcast/plant-based-eating-in-menopause-feat-coach-corinne-mmp-ep-33/id1683220450?i=1000632669618&app=podcast CONNECT WITH ME ONLINE: ‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ 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 ---- Post-Production by: David Margittai | In Post Media Website: https://www.inpostmedia.com Email: david@inpostmedia.com © 2023 Stephanie Fusnik & VitalityOET | |||
| 12 Jun 2023 | How To Measure Fat Loss Progress During Menopause (feat. Coach Beth) | MMP Ep.10 | 00:50:29 | |
It might surprise you, but using a scale really isn't the best way to measure progress in your fat loss journey! How many of you let the scale take control of your emotions and self-worth? Too many of us—it definitely used to control mine! I had the pleasure of having coach Beth on the podcast with me today to go over a bit of our struggles with the scale, why the scale fluctuates so much, and how to ACTUALLY measure progress. These tips and tricks will help you better assess if you are moving in the right direction and what to watch for! WATCH this episode on YouTube: https://youtu.be/qRTF_QFphlc TIMESTAMPS: (00:00) — Introduction (01:31) — Today's topic: how to ACTUALLY measure progress (06:38) — Reasons why your weight may fluctuate (19:38) — Other methods & metrics for measuring progress (that don't involve the scale) (37:22) — How to use the scale and not let a number control your emotions or self-worth CONNECT WITH COACH BETH: ‣ Instagram: https://www.instagram.com/bethporterfieldfitness CONNECT WITH ME ONLINE: ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ 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 ---- Post-Production by: David Margittai | In Post Media Website: https://www.inpostmedia.com Email: david@inpostmedia.com © 2023 Stephanie Fusnik & VitalityOET | |||
| 04 Jan 2024 | Fiber for Menopause Fat Loss | MMP Ep.53 | 00:32:17 | |
We all know that fiber is supposed to be great for our gut! But do you we know what fiber is? How it helps with hormones, weight loss, and our health? This is something that we see a LOT of women struggle with in perimenopause and menopause - which is why we made a cheat sheet for it to! Menopause Fat Loss Workshop Pre-Workshop: Fill out metabolic assessment so we can figure exactly what is preventing you from losing weight AND make you a customized plan. Night 1: We go over the 5 main things preventing you from losing fat during menopause. Night 2: Small break out sessions with a coach to help you understand your results, and your plan to finally reach your goals. AND 1 PERSON WILL WIN 3 MONTHS OF FREE COACHING Applications January 7th This is your chance to get a customized plan AND time with a coach to ensure your success in 2024! $59 CAD (~$44 USD) - https://www.vitalityoet.com/januaryworkshop147645 This event IS capped and once filled we will no longer be taking applications to ensure that the groups stay small and you get as much quality time with a coach as possible. *NOTE: January 8th is the webinar and you get to book your break out session for either January 9th or 10th (we made two nights to keep groups small). *NOTE: You must attend both nights to be eligible to win the 3 months of free coaching TIMESTAMPS: (00:00) - Intro + Menopause Fat-Loss Work Shop (link in show notes) (03:06) - What is fiber? (04:14) - Fibers affect on cholesterol (05:10) - Controlling your blood sugar with fiber (06:26) - Fiber & digestive health (08:00) - Skin health benefits (08:28) - Does fiber affect weight-loss? (11:20) - The two different types of fiber (15:09) - Soluble vs insoluble fiber (16:39) - Dietary fiber vs functional fiber (18:09) - How much fiber do you need? (22:53) - What happens if you have too much fiber (24:37) - Tracking your fiber intake (25:54) - Fiber supplements - should you use them? (26:47) - How to get more fiber in (27:47) - How hormones are affected by fiber intake (31:33) - Outro + Menopause Fat loss Workshop Reminders CONNECT WITH ME ONLINE: ‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ 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 ---- © 2023 Stephanie Fusnik & VitalityOET | |||
| 13 Jan 2025 | Detox Steps for Menopause Fat Loss | MMP Ep. 160 | 00:54:59 | |
Today I am going to cover everything you need to know about detoxing your body for menopause fat loss. I am going to cover: - Symptoms of poor detoxification and toxin accumulation - Conditions that can result from that - How our detoxification actually works - How perimenopause and the years that follow influence detoxification - How it pertains to your ability to lose weight and health - And of course what to do to detox your body properly to reduce inflammation, lower cortisol and accelerate fat loss Detox grocery list and recipes: https://www.vitalityoet.com/detox-foods To get your calories calculated and determine what steps and strategies would give your body the best results book here: https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom (00:00) - Intro (01:06) - Overview of detoxing (02:41) - What are toxins and how do they accumulate in the body? (04:45) - Symptoms of poor detoxification in the body (06:15) - What conditions show up from poor detoxing and toxin accumulation? (07:03) - The natural detoxification process of the body (10:58) - Issue #1 in detoxification (13:34) - Issue #2 in detoxification (15:53) - Issue #3 in detoxification (18:03)- Issue #4 in detoxification (23:00) - The role of hormones in detoxification (36:35) - Addressing the 4 main issues in the detoxification process (50:48) - Your action steps + resources CONNECT WITH ME ONLINE: ‣ Fill out our Complimentary Health Assessment to receive customized guidelines for: - how much you should eat🍴 - what you should eat 🌮 - exercise adjustments🏋🏽♀️ - lifestyle recommendations🚶♀️ - specific resources to support you on your journey📕 https://forms.gle/4LMFxT7Jk23Yphq46 ‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ Our Website! - https://www.vitalityoet.com/ ‣ Learn more about DUTCH hormone testing with VitalityOET - https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537 ‣ Menopause supplements (use code VITALITY10 for 10% off your order) - https://shop.nutritiondynamic.com/collections/all ‣ Instagram: https://www.instagram.com/vitalityoet.stephanie ‣ WATCH the podcast on YouTube: https://www.youtube.com/@metabolismandmenopausepodcast ‣ All other links: https://stan.store/vitalityoetstephanie ---- © 2024 Stephanie Fusnik & VitalityOET | |||
| 31 Oct 2024 | Unlocking the Power of Phytoestrogens: Your Menopause Secret Weapon | MMP Ep. 139 | 00:35:35 | |
In this episode, we explore the incredible benefits of phytoestrogens and how they can be your secret weapon for navigating menopause and perimenopause. Coach Chelsey and I break down the science behind these plant-based compounds, explaining how they work in the body to ease hormonal symptoms, boost overall health, and support weight loss. You'll learn about the different types of phytoestrogens, common myths, and the best food sources to add to your diet—plus, we provide you with a handy grocery list to get you started. Tune in to discover how phytoestrogens can transform your menopause journey! Join our free Facebook Group here: https://m.facebook.com/groups/969761266958379 TIMESTAMPS: (00:00) - Intro (01:50) - What are Phytoestrogens? (04:50) - The main classes of Phytoestrogens (07:25) - How you can get Phytoestrogens in your diet (09:09) - Phytoestrogens vs. Estrogen from HRT (10:16) - The benefits of Phytoestrogens (14:30) - How these work in your body (20:30) - Misconceptions about Soy & Estrogen (25:22) - More on the effects of Phytoestrogens and Menopause (27:50) - How can you get more of these in your diet? (32:00) - Final thoughts & reminders CONNECT WITH ME ONLINE: ‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ Our Website! - https://www.vitalityoet.com/ ‣ Learn more about DUTCH hormone testing with VitalityOET - https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537 ‣ Menopause supplements (use code VITALITY10 for 10% off your order) - https://shop.nutritiondynamic.com/collections/all ‣ Instagram: https://www.instagram.com/vitalityoet.stephanie ‣ WATCH the podcast on YouTube: https://www.youtube.com/@metabolismandmenopausepodcast ‣ All other links: https://stan.store/vitalityoetstephanie ---- © 2024 Stephanie Fusnik & VitalityOET | |||
| 18 Jul 2024 | Navigating Summer Nutrition | MMP Ep. 109 | 00:43:56 | |
Summer time can be a fun time for most people and it usually comes with a lot of trips and travel along with a lack of routine with the kids out of school paired with all the festivities. This means it can feel pretty tough and overwhelming to “stay on track”. This is exactly why I wanted to talk to you about how to navigate nutrition and not feel like you are “blowing it” over the summer without taking all the fun out of this season. Don’t forget to apply to win 3 months of free 1:1 coaching: https://1ck2gu1qfir.typeform.com/summergiveaway TIMESTAMPS: (00:00) - Intro (01:13) - Overview + giveaway reminder! (link below) (03:14) - The 2 timelines that will set you up for success (03:40) - Pre-packing and planning before events and trips (03:56) - Airport and flight tips (08:27) - Tips for long drives (11:17) - Create schedule and make it clear! (16:24) - What do you do while you're on vacation? (22:45) - Should you track while you're traveling? (26:08) - Suggestions for eating at restaurants (29:24) - Strategies for consistency while you're away (33:08) - Enjoying yourself without over indulging (36:37) - Limiting alcohol and tracking it (38:06) - Do not beat yourself up (40:20) - The MOST important thing to remember (43:08) - Final thoughts + giveaway reminder! CONNECT WITH ME ONLINE: ‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ Our Website! - https://www.vitalityoet.com/ ‣ Learn more about DUTCH hormone testing with VitalityOET - https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537 ‣ Menopause supplements (use code VITALITY10 for 10% off your order) - https://shop.nutritiondynamic.com/collections/all ‣ Instagram: https://www.instagram.com/vitalityoet.stephanie ‣ WATCH the podcast on YouTube: https://www.youtube.com/@metabolismandmenopausepodcast ‣ All other links: https://stan.store/vitalityoetstephanie ---- © 2024 Stephanie Fusnik & VitalityOET | |||
| 07 Apr 2025 | Menopause Inflammation, Weight Gain and Poor Sleep to Strong and Thriving | MMP Ep. 184 | 00:43:34 | |
Kate’s story is one that will make you cry as you join her through a journey of struggle, perseverance and overcoming that will leave you feeling inspired. I really do not have much to say that will give this interview justice so just tune in for yourself TIMESTAMPS: (00:00) - Intro (02:52) - Kate's story (07:20) - Gaining weight with eating healthy (10:40) - Reaching out to VitalityOET & working with Chelsey (12:33) - What we started working on with Kate initially (15:33) - Dealing with stress & healing trauma (20:04) - Doing less exercise and committing to a plan (22:38) - What Kate's fat loss phase looked like (31:37) - What made Kate start prioritizing her health (33:39) - Kate's advice to women like her (36:05) - Why Kate has been so successful (41:00) - Not being afraid to train hard & lift heavy (42:51) - Final thoughts & reminders CONNECT WITH ME ONLINE: ‣ Fill out our Complimentary Health Assessment to receive customized guidelines for: - how much you should eat🍴 - what you should eat 🌮 - exercise adjustments🏋🏽♀️ - lifestyle recommendations🚶♀️ - specific resources to support you on your journey📕 https://forms.gle/4LMFxT7Jk23Yphq46 ‣ Check out our BRAND NEW workout subscription:https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss:https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call -https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! -https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ Our Website! -https://www.vitalityoet.com/ ‣ Learn more about DUTCH hormone testing with VitalityOET -https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537 ‣ Menopause supplements (use code VITALITY10 for 10% off your order) -https://shop.nutritiondynamic.com/collections/all ‣ Instagram:https://www.instagram.com/vitalityoet.stephanie ‣ WATCH the podcast on YouTube:https://www.youtube.com/@metabolismandmenopausepodcast ‣ All other links:https://stan.store/vitalityoetstephanie ---- © 2025 Stephanie Fusnik & VitalityOET | |||
| 01 Jul 2024 | Hypothyroidism and Menopause Fat Loss | MMP Ep. 104 | 00:48:08 | |
The American Thyroid Association estimates that more than 27 million American’s have thyroid disease but more than half of them have no idea!
Women are 5-8 times likely than men to develop a thyroid condition too and risk increases as we go through perimenopause and the years that follow!
Why does this matter?
We have had a LOT of popularity and questions about the THYROID. So I covered a LOT: - Symptoms of low thyroid function - How the thyroid actually works - Common thyroid issues we see - The connection between thyroid and cortisol/stress - The connection between thyroid and menopause/your menstrual cycle - Thyroid and your gut - What to do to prevent support our thyroid as we age - What to eat to support thyroid function - What to ask for to get tested TIMESTAMPS: (00:00) - Intro (01:13) - Overview of Hypothyroidism (05:08) - What is the Thyroid??? (08:22) - How the thyroid effects your health and your results (23:26) - Stress, inflammation, and your Thyroid (28:25) - Why so many women have thyroid issues (32:50) - How you can support your thyroid! (42:51) - These food can improve your Thyroid function (46:06) - What tests should you get done? (47:24) - Final thoughts + Reminders CONNECT WITH ME ONLINE: ‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ Our Website! - https://www.vitalityoet.com/ ‣ Learn more about DUTCH hormone testing with VitalityOET - https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537 ‣ Menopause supplements (use code VITALITY10 for 10% off your order) - https://shop.nutritiondynamic.com/collections/all ‣ Instagram: https://www.instagram.com/vitalityoet.stephanie ‣ WATCH the podcast on YouTube: https://www.youtube.com/@metabolismandmenopausepodcast ‣ All other links: https://stan.store/vitalityoetstephanie ---- © 2024 Stephanie Fusnik & VitalityOE | |||
| 06 Jun 2024 | 8 Reasons Why “Eating Clean” Isn’t Getting You Results | MMP Ep. 97 | 00:44:23 | |
So first before you all freak out - YES we want to eat 80% whole foods and 20% highly processed/fun foods.
The type of food you eat will absolutely influence your inflammation levels and provide you with vitamins and minerals that you need.
HOWEVER - we talk to a lot of women who say they eat “clean” and are stuck.
They aren’t seeing results so obviously this is something we need to cover.
So in this episode I unpack the 8 things that are preventing you from getting results despite “eating clean”
TIMESTAMPS: (00:00) - Intro (01:08) - Overview of "Eating Clean" (02:16) - The 8 reasons eating clean doesn't work for fat loss (02:46) - Reason #1 - Are you consistent??? (08:44) - Reason #2 - You're making this mistake with carbs (16:33) - Reason #3 - Digestion issues with too much fiber from whole foods (20:10) - Reason #4 - Protein intake (23:28) - Reason #5 - Neglecting food pairing & meal timing (29:13) - Reason #6 - Food & stress (32:13) - Reason #7 - Does your exercise align with your nutrition & goals? (37:58) - Reason #8 - Where are your hormone levels? (41:32) - Recap + final thoughts CONNECT WITH ME ONLINE: ‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ Our Website! - https://www.vitalityoet.com/ ‣ Learn more about DUTCH hormone testing with VitalityOET - https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537 ‣ Menopause supplements (use code VITALITY10 for 10% off your order) - https://shop.nutritiondynamic.com/collections/all ‣ Instagram: https://www.instagram.com/vitalityoet.stephanie ‣ WATCH the podcast on YouTube: https://www.youtube.com/@metabolismandmenopausepodcast ‣ All other links: https://stan.store/vitalityoetstephanie ---- © 2024 Stephanie Fusnik & VitalityOET | |||
| 10 Mar 2025 | Blaming Estrogen? You’re Looking at the Wrong Hormone | MMP Ep. 176 | 01:13:34 | |
Today, we're tackling a topic that doesn't get nearly enough attention—testosterone and androgens in menopause. How do these hormones impact the body during menopause? What happens when they’re too high or too low? And most importantly, what can you do to help balance them if you think they’re out of whack? We got a little science-y in this one but don’t worry I summarized things as we went along so you don’t get lost. TIMESTAMPS: (00:00) - Intro (02:15) - Are We Looking at the Wrong Hormone? (05:40) - Understanding Androgens and Testosterone (10:12) - The Hidden Signs of Hormonal Imbalance (15:47) - Why Acne, Weight Gain & Fatigue Might Be Hormone-Driven (21:30) - What’s Really Driving Androgen Imbalances? (34:20) - Why Eating Consistently Matters More Than You Think (41:05) - The Role of Blood Sugar in Hormone Health (46:50) - Stress and Androgens (52:35) - Strength Training & Hormones (58:10) - Gut Health and Your Hormones (01:02:25) - Sleep, Recovery, and Hormonal Balance (01:08:15) - Getting the Right Testing Done (01:12:00) - Final Thoughts & Next Steps CONNECT WITH ME ONLINE: ‣ Fill out our Complimentary Health Assessment to receive customized guidelines for: - how much you should eat🍴 - what you should eat 🌮 - exercise adjustments🏋🏽♀️ - lifestyle recommendations🚶♀️ - specific resources to support you on your journey📕 https://forms.gle/4LMFxT7Jk23Yphq46 ‣ Check out our BRAND NEW workout subscription:https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss:https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call -https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! -https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ Our Website! -https://www.vitalityoet.com/ ‣ Learn more about DUTCH hormone testing with VitalityOET -https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537 ‣ Menopause supplements (use code VITALITY10 for 10% off your order) -https://shop.nutritiondynamic.com/collections/all ‣ Instagram:https://www.instagram.com/vitalityoet.stephanie ‣ WATCH the podcast on YouTube:https://www.youtube.com/@metabolismandmenopausepodcast ‣ All other links:https://stan.store/vitalityoetstephanie ---- © 2025 Stephanie Fusnik & VitalityOET | |||
| 23 Nov 2023 | Causes of Hormonal Imbalances in Menopause | MMP Ep.41 | 00:36:24 | |
Hormonal imbalances ABSOLUTELY influence your ability to lose weight! In today's episode, I cover: -The 4 biggest NATURAL hormonal disruptors and how to address them -The 4 most common chemical hormonal disruptors and how to avoid them If you want to get your calories calculated for FREE book a call to do so here - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom As mentioned in the episode, you can find phthalate-free cleaning products at https://www.simplyquinoa.com/the-best-non-toxic-cleaning-products-in-every-category and cosmetics at https://www.health.com/beauty/phthalate-free-cosmetics To learn how to get access to ALL our free resources, watch this video: https://www.loom.com/share/3fe69b67790a4fbc9de22d64a486cb28?sid=6e14b006-7fbf-40b1-9ccf-5c9b5d7870fa Now, let's get into the episode! WATCH this episode on YouTube: https://youtu.be/CN2-CUu2OBU TIMESTAMPS: (00:00) — Introduction (01:02) — Today's topic: causes of hormonal imbalances in menopause (01:33) — The endocrine system & how hormone disruptors work (05:57) — The biggest natural hormone disruptors (06:12) — 1) Stress/high cortisol (11:54) — 2) Yo-yo dieting (14:57) — 3) Too low calorie intake (19:12) — 4) Constipation/poor gut health (24:27) — The most common chemical hormone disruptors (24:32) — 1) BPAs (bisphenol A) (26:49) — 2) Phthalates (31:30) — 3) Atrazine (33:50) — 4) Phytoestrogens (34:49) — Recap (36:05) — Wrap-up PREVIOUS EPISODES MENTIONED: ‣ PCOS, Menopause, and Fat Loss - https://podcasts.apple.com/ca/podcast/pcos-menopause-and-fat-loss-mmp-ep-28/id1683220450?i=1000630660963&app=podcast CONNECT WITH ME ONLINE: ‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ 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 ---- Post-Production by: David Margittai | In Post Media Website: https://www.inpostmedia.com Email: david@inpostmedia.com © 2023 Stephanie Fusnik & VitalityOET | |||
| 29 Jul 2024 | Ozempic and Perimenopause | MMP Ep. 112 | 00:24:46 | |
Let's face it - these popular weight loss drugs are not going anywhere.
So I wanted to provide you with all the pros and cons and give you some context and how to avoid negative side effects if you DO choose to go on them or you ARE on them currently.
I am going to cover: - What they do - Cons - How to counteract the negative side effects so you can avoid weight regain
TIMESTAMPS: (00:00) - Intro (01:12) - Overview of Ozempic and GLP-1s (02:42) - How should Ozempic be used? (05:08) - Do these drugs actually help with weight loss? (06:32) - The downsides of Ozempic/GLP-1s (18:37) - Avoiding the negative side effects + getting results (23:34) - Recap + reminders CONNECT WITH ME ONLINE: ‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ Our Website! - https://www.vitalityoet.com/ ‣ Learn more about DUTCH hormone testing with VitalityOET - https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537 ‣ Menopause supplements (use code VITALITY10 for 10% off your order) - https://shop.nutritiondynamic.com/collections/all ‣ Instagram: https://www.instagram.com/vitalityoet.stephanie ‣ WATCH the podcast on YouTube: https://www.youtube.com/@metabolismandmenopausepodcast ‣ All other links: https://stan.store/vitalityoetstephanie ---- © 2024 Stephanie Fusnik & VitalityOET | |||
| 23 May 2024 | Menopause Mindset for Fat Loss | MMP Ep. 93 | 01:08:13 | |
I swear this is like a switch – we can pinpoint the exact moment this happens with a client and it is like all of a sudden they start achieving everything and the results start coming! And it all has to do with mindset - which I am sure a lot of you are rolling your eyes BUT this podcast I did with Coach Beth will make you so much more aware of struggles that are keeping you from seeing results and how to get past them! TIMESTAMPS: (00:00) - Intro (01:1)9 - Overview of Mindset for Menopause (03:09) - How our thoughts & identity affect our results (09:14) - Fixed mindset & setting proper expectations (17:56) - Not giving up when things get hard (37:50) - Becoming aware of how you define yourself & being okay with failure (48:05) - Seeking out challenges & asking for help (55:01) - How to shift from a fixed to growth mindset (01:05:30) - Final thoughts & reminders CONNECT WITH ME ONLINE: ‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ Our Website! - https://www.vitalityoet.com/ ‣ Learn more about DUTCH hormone testing with VitalityOET - https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537 ‣ Menopause supplements (use code VITALITY10 for 10% off your order) - https://shop.nutritiondynamic.com/collections/all ‣ Instagram: https://www.instagram.com/vitalityoet.stephanie ‣ WATCH the podcast on YouTube: https://www.youtube.com/@metabolismandmenopausepodcast ‣ All other links: https://stan.store/vitalityoetstephanie ---- © 2024 Stephanie Fusnik & VitalityOET | |||
| 20 Feb 2025 | Amino Acids to Combat Brain Fog, Mood Swings, and Muscle Loss in Menopause | MMP Ep. 171 | 00:52:10 | |
Menopause can be REALLY challenging. It can feel like your brain just won’t turn on, that you are more reactive, moody or anxious and to top that all off despite busting your butt in the gym you can’t seem to lose fat or build muscle. The first word that comes to mind when talking about that is frustration. Today I had Angelo Keely on the podcast to talk about the shocking benefits of essential amino acids for women in their 40s and beyond to combat all the brutal side effects above that we experience from declining estrogen. Angelo is not only super knowledgeable about the science of amino acids, but he’s really made it easy to understand and shocked even ME with some of the studies! And you know me - I do not promote anything that is not scientifically backed, and that I use myself. He has so graciously offered to give all you women a 20% discount on aminos if you head to getkion.com/stephanie so you can experience the life changing benefits of aminos today! Lastly, go follow the Kion Instagram page: https://www.instagram.com/kion/ TIMESTAMPS: (00:00) - Intro (02:51) - Behind the brand: Angelo's personal story (06:29) - The biochemical connection between amino acids and mental well-being (13:07) - Why is protein essential for women in perimenopause and menopause? (21:28) - What’s the best way to hit your daily protein goal? (27:36) - The role of amino acids in muscle retention during menopause (37:04) - How amino acids can help with hair, skin elasticity, gut health, and overall aging (39:37) - What does science say about amino acids being crucial for healing and strength (47:14) - Key message about amino acids you don’t want to miss (48:16) - Where can people find Angelo's work and products? (48:31) - Final thoughts CONNECT WITH ME ONLINE: ‣ Fill out our Complimentary Health Assessment to receive customized guidelines for: - how much you should eat🍴 - what you should eat 🌮 - exercise adjustments🏋🏽♀️ - lifestyle recommendations🚶♀️ - specific resources to support you on your journey📕 https://forms.gle/4LMFxT7Jk23Yphq46 ‣ Check out our BRAND NEW workout subscription:https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss:https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call -https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! -https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ Our Website! -https://www.vitalityoet.com/ ‣ Learn more about DUTCH hormone testing with VitalityOET -https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537 ‣ Menopause supplements (use code VITALITY10 for 10% off your order) -https://shop.nutritiondynamic.com/collections/all ‣ Instagram:https://www.instagram.com/vitalityoet.stephanie ‣ WATCH the podcast on YouTube:https://www.youtube.com/@metabolismandmenopausepodcast ‣ All other links:https://stan.store/vitalityoetstephanie ---- © 2025 Stephanie Fusnik & VitalityOET | |||
| 21 Nov 2024 | Should You Track Your Calories? | MMP Ep. 145 | 00:50:21 | |
To track calories/macros or not - that is the question. I completely recognize that this approach isn't always suitable for everyone, particularly long term. So, today, we will explore the pros and cons of tracking. I know many women find tracking overwhelming, anxiety producing, daunting, time consuming or triggering. So today I will go over the pros and cons of tracking and how to figure out what is best for you! TIMESTAMPS: (00:00) - Intro (01:08) - Overview of Calorie Tracking (02:55) - The benefits of tracking (10:12) - Building your understanding of nutritional choices (12:13) - Do you need more accountability? (16:26) - Why calorie consistency matters in menopause (23:08) - The drawbacks of tracking (30:04) - Should you track? (34:12) - Fat loss and nutritional periodization (36:56) - Tips to make tracking easier (42:22) - Being curious & using tracking to learn (48:54) - Start small to get momentum (49:49) - Final Thoughts + reminders CONNECT WITH ME ONLINE: ‣ Fill out our Complimentary Health Assessment to receive customized guidelines for: - how much you should eat🍴 - what you should eat 🌮 - exercise adjustments🏋🏽♀️ - lifestyle recommendations🚶♀️ - specific resources to support you on your journey📕 https://forms.gle/4LMFxT7Jk23Yphq46
‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ Our Website! - https://www.vitalityoet.com/ ‣ Learn more about DUTCH hormone testing with VitalityOET - https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537 ‣ Menopause supplements (use code VITALITY10 for 10% off your order) - https://shop.nutritiondynamic.com/collections/all ‣ Instagram: https://www.instagram.com/vitalityoet.stephanie ‣ WATCH the podcast on YouTube: https://www.youtube.com/@metabolismandmenopausepodcast ‣ All other links: https://stan.store/vitalityoetstephanie ---- © 2024 Stephanie Fusnik & VitalityOET | |||
| 27 Mar 2025 | Fat Storing to Fat Burning Part 2 | MMP Ep. 181 | 00:40:40 | |
You can cut calories as much as you want You can eat as clean as you want You can do the best workouts You can eat all the protein And still never lose weight. If your body is being told “we have enough let’s store” - you will never lose weight DESPITE EATING LESS AND MOVING MORE. This 2 part series will walk you through 2 key pathways to ensuring fat loss success, what turns them “on”, what turns them “off”, how hormones play a role, and what the heck to do about it. This series will help you finally understand why you are frustrated and what to do about it. This episode specifically touches on the 4 key areas that you need to address to open up those fat burning pathways to make fat loss even possible QUIZ: https://1ck2gu1qfir.typeform.com/menometabolism CONSULT CALL: https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom (00:00) - Intro (01:48) - Overview of Fat Storing to Fat Burning Part 2 (04:23) - What is Blocking Your Fat Burning Pathway? (08:02) - How Do We Teach Our Body to Get Out Of Fat Storing? (10:04) - Liver & Gut Health: How That Relates To Fat Loss (16:57) - Reducing Stress & Regulating Your Nervous System (27:07) - Reducing Inflammation (29:12) - Improving Your Blood Sugar: How Your Meal Order Impacts Fat Loss (34:32) - Why Fasting Could Be Making You GAIN Weight (35:22) - How to Finally Ignite Fat Loss (Without Slowing Your Metabolism) (40:08) - Final Thoughts + Reminders CONNECT WITH ME ONLINE: ‣ Fill out our Complimentary Health Assessment to receive customized guidelines for: - how much you should eat🍴 - what you should eat 🌮 - exercise adjustments🏋🏽♀️ - lifestyle recommendations🚶♀️ - specific resources to support you on your journey📕 https://forms.gle/4LMFxT7Jk23Yphq46 ‣ Check out our BRAND NEW workout subscription:https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss:https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call -https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! -https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ Our Website! -https://www.vitalityoet.com/ ‣ Learn more about DUTCH hormone testing with VitalityOET -https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537 ‣ Menopause supplements (use code VITALITY10 for 10% off your order) -https://shop.nutritiondynamic.com/collections/all ‣ Instagram:https://www.instagram.com/vitalityoet.stephanie ‣ WATCH the podcast on YouTube:https://www.youtube.com/@metabolismandmenopausepodcast ‣ All other links:https://stan.store/vitalityoetstephanie ---- © 2025 Stephanie Fusnik & VitalityOET | |||
| 15 Jul 2024 | Cholesterol Levels in Menopause | MMP Ep. 108 | 00:50:47 | |
It can be a SHOCK when you go to the doctor and find out your cholesterol levels are high despite feeling like you didn’t change anything! In this podcast Coach Kirianna and I dive into: - What cholesterol is - What causes increases in cholesterol - How menopause contributes to this - How to naturally lower your cholesterol levels Do not forget to sign up for our 3 months 1:1 Coaching Summer Giveaway!! https://1ck2gu1qfir.typeform.com/summergiveaway TIMESTAMPS: (00:00) - Intro (01:05) - Overview of cholesterol + giveaway announcement (03:05) - What is cholesterol? (04:33) - "Good" vs "bad" cholesterol (09:16) - What are triglycerides? (10:56) - What are healthy ranges for your cholesterol? (12:10) - What affects cholesterol levels in menopause? (22:32) - Hypothyroidism & cholesterol (23:44) - Exercise & cholesterol (24:28) - Gut health & cholesterol (25:25) - How does smoking & alcohol affect cholesterol? (29:24) - How to naturally lower your cholesterol levels (47:49) - Being patient with these changes & getting the full picture (50:14) - Final thoughts & reminders (giveaway below) CONNECT WITH ME ONLINE: ‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ Our Website! - https://www.vitalityoet.com/ ‣ Learn more about DUTCH hormone testing with VitalityOET - https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537 ‣ Menopause supplements (use code VITALITY10 for 10% off your order) - https://shop.nutritiondynamic.com/collections/all ‣ Instagram: https://www.instagram.com/vitalityoet.stephanie ‣ WATCH the podcast on YouTube: https://www.youtube.com/@metabolismandmenopausepodcast ‣ All other links: https://stan.store/vitalityoetstephanie ---- © 2024 Stephanie Fusnik & VitalityOET | |||
| 09 May 2024 | Using Functional Nutrition for Menopause Fat Loss with Rachel Scheer | MMP Ep. 89 | 00:51:06 | |
YOU LADIES ARE GOING TO LOVE THIS INTERVIEW! Rachel Scheer and I met a few months ago at an event and to say I love her is an understatement. In this episode we covered so many topics that you will love: - Western Medicine versus Functional Medicine and Nutrition - Causes of most disease and weight gain/weight loss resistance - Muscle in menopause - Improving metabolism - And so much more! TIMESTAMPS: (00:00) - Intro (01:06) - Overview of Rachel's episode (01:56) - Rachel's story with gut issues & finding the root cause (12:52) - The 4 main initiators of disease (common root causes) (20:03) - Chronic dieting & metabolic stress (24:24) - Can you build muscle in a calorie deficit? (30:57) - Finding types of exercise that supports your goals & enjoyment (34:09) - Eating more so you can heal & get the results you're looking for (39:53) - How to know when you're ready for fat loss (43:23) - Reducing stress & regulating your nervous system (47:32) - Finding purpose in your life & relationships (50:34) - Where to connect with Rachel! (links below) CONNECT WITH RACHEL: ‣ Instagram: https://www.instagram.com/rachelscheer ‣ Website: www.rachelscheernutrition.com ‣ Rachel's Book: https://www.amazon.com/Root-Cause-Complete-Functional-Nutrition/dp/B0CTB6981Y CONNECT WITH ME ONLINE: ‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ Our Website! - https://www.vitalityoet.com/ ‣ Learn more about DUTCH hormone testing with VitalityOET - https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537 ‣ Menopause supplements (use code VITALITY10 for 10% off your order) - https://shop.nutritiondynamic.com/collections/all ‣ Instagram: https://www.instagram.com/vitalityoet.stephanie ‣ WATCH the podcast on YouTube: https://www.youtube.com/@metabolismandmenopausepodcast ‣ All other links: https://stan.store/vitalityoetstephanie ---- © 2024 Stephanie Fusnik & VitalityOET | |||
| 12 Dec 2024 | Cortisol and Insulin in Menopause: The Key To Fat Loss Success | MMP Ep. 151 | 00:44:04 | |
Are you tired of doing everything right—eating healthy, exercising, and pushing yourself—yet seeing no progress on the scale? You’re not alone, and the answer may lie in two sneaky hormones that are working against you: cortisol and insulin. In this episode, we’re diving into the science behind these powerful hormones and how they impact your ability to lose fat during menopause. You'll learn how stress, blood sugar swings, and sleep (or lack of it) could be sabotaging your goals—and what you can do to take back control. Listen to uncover: - Why chronic stress could be keeping your body in fat-storage mode. - How insulin resistance might be masking itself as stubborn belly fat. - Simple, science-backed strategies to rebalance your hormones and unlock fat loss success. This episode is packed with practical tips, empowering insights, and the validation you’ve been craving. If you’ve ever felt like your body is working against you, this conversation will help you rewrite the narrative and give you hope that fat loss is possible in menopause—with the right approach. Hit play and discover the hormonal shift your body’s been waiting for!
TIMESTAMPS: (00:00) - Intro (01:02) - A calorie is not just a calorie (03:08) - Both calories & hormones affect how you lose weight (04:00) - Cortisol & insulin are crucial (05:40) - How does insulin play a role in this? (07:52) - How do we become insulin resistant? (14:36) - Cortisol's main roles (16:40) - The crucial relationship between cortisol & insulin (27:20) - What you need to do next (40:44) - Quick recap (42:50) - Final thoughts + reminders CONNECT WITH ME ONLINE: ‣ Fill out our Complimentary Health Assessment to receive customized guidelines for: - how much you should eat🍴 - what you should eat 🌮 - exercise adjustments🏋🏽♀️ - lifestyle recommendations🚶♀️ - specific resources to support you on your journey📕 https://forms.gle/4LMFxT7Jk23Yphq46 ‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ Our Website! - https://www.vitalityoet.com/ ‣ Learn more about DUTCH hormone testing with VitalityOET - https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537 ‣ Menopause supplements (use code VITALITY10 for 10% off your order) - https://shop.nutritiondynamic.com/collections/all ‣ Instagram: https://www.instagram.com/vitalityoet.stephanie ‣ WATCH the podcast on YouTube: https://www.youtube.com/@metabolismandmenopausepodcast ‣ All other links: https://stan.store/vitalityoetstephanie ---- © 2024 Stephanie Fusnik & VitalityOET | |||
| 17 Feb 2025 | Does Low Estrogen Make You Fat? | MMP Ep. 170 | 00:46:36 | |
Too much or too little estrogen can seriously affect not only how we feel BUT our ability to lose fat in menopause. In this podcast I covered: - Symptoms of high estrogen and low estrogen to watch for + what causes them - Roles of estrogen in our body - What happens when estrogen drops - How to combat negative side effects from low estrogen (from perimenopause/menopause, surgical menopause or estrogen blockers for cancer patients) - How to improve estrogen levels naturally to lose fat Reverse Menopause Inflammation to Accelerate Fat Loss Master Class: https://www.vitalityoet.com/offers/dnbLidqp Omega-3 Supplement: https://www.practitionerdepot.com/product/fatty-acids-pro?variant=Default%20Title Use code Vitality10 for 10% off Magnesium Powder https://www.practitionerdepot.com/product/prosorb-magnesium-new?variant=Default%20Title Use code Vitality10 for 10% off Use code VITALITYOET for 20% off Vitamin B: https://www.practitionerdepot.com/product/puregenomics-b-complex?variant=Default%20Title Use code vitality10 for 10% off TIMESTAMPS: (00:00) - Intro (01:06) - Overview of Estrogen & weight gain (02:53) - Causes and symptoms of low estrogen levels (04:52) - Causes and symptoms of high estrogen levels (06:49) - What does estrogen actually do in our body? (09:20) - Estrogen & brain health (12:59) - Is estrogen related to skin aging and hair thinning? (14:03) - How estrogen supports your blood sugar (15:24) - Estrogen helps build muscle mass (17:31) - What does estrogen have to do with regulating your appetite? (18:59) - Estrogen and libido (19:42) - Estrogen, joint pain, and bone health (21:35) - How estrogen affects your cholesterol levels, gut health, and detoxification (31:53) - Strategies to support your estrogen levels (45:46) - Final thoughts & reminders CONNECT WITH ME ONLINE: ‣ Fill out our Complimentary Health Assessment to receive customized guidelines for: - how much you should eat🍴 - what you should eat 🌮 - exercise adjustments🏋🏽♀️ - lifestyle recommendations🚶♀️ - specific resources to support you on your journey📕 https://forms.gle/4LMFxT7Jk23Yphq46 ‣ Check out our BRAND NEW workout subscription:https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss:https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call -https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! -https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ Our Website! -https://www.vitalityoet.com/ ‣ Learn more about DUTCH hormone testing with VitalityOET -https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537 ‣ Menopause supplements (use code VITALITY10 for 10% off your order) -https://shop.nutritiondynamic.com/collections/all ‣ Instagram:https://www.instagram.com/vitalityoet.stephanie ‣ WATCH the podcast on YouTube:https://www.youtube.com/@metabolismandmenopausepodcast ‣ All other links:https://stan.store/vitalityoetstephanie ---- © 2025 Stephanie Fusnik & VitalityOET | |||
| 04 Apr 2024 | Improving Sleep to Accelerate Menopause Fat Loss (Feat. Coach Hannah) | MMP Ep. 79 | 01:16:16 | |
One common complaint we hear from women is that their sleep SUCKS especially once they hit perimenopause and the years that follow. And everyone “knows” that they SHOULD try to get better sleep. But WHY? And why does this matter in menopause? Well - it actually REALLY affects your hormones, chronic disease risk (like diabetes and heart disease) metabolism, energy, ability to put on muscle, cravings and YOUR ABILITY TO LOSE WEIGHT. So today Coach Hannah and I covered everything you need to know about circadian rhythm, sleep, how it affects your body, and most importantly how to get better quality sleep to accelerate weight loss (and no it isn’t just “go to sleep earlier”) To download our circadian rhythm rest guide for improving energy and accelerating menopause weight loss go here: https://www.vitalityoet.com/circadianrhythm-menopause TIMESTAMPS: (00:00) - Intro (01:08) - Overview of circadian rhythm (02:07) - What is circadian rhythm? (05:11) - What will happen when you align your circadian clock (10:42) - Top circadian rhythm disruptors (20:42) - How does caffeine affect all of this? (25:12) - Cortisol & your circadian rhythm (42:57) - Light & your circadian rhythm (45:57) - How to start realigning your circadian clock (01:13:24) - Recap & top takeaways CONNECT WITH ME ONLINE: ‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ 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 ---- © 2024 Stephanie Fusnik & VitalityOET | |||
| 18 Dec 2023 | Our Last Christmas - The Story of My Mom | MMP Ep.48 | 00:28:48 | |
I know that as we approach the holidays we start to worry about a lot of things: -The way we look -Judgment from friends or family -The fear of being criticized -Giving and receiving gifts -Being ashamed or feeling guilty for indulging -Travel -Hosting -Avoiding gaining weight -And just a lot of stress in general And I thought I could tell you about how to stay on track over the holidays. And talk about hormones, physiology, fat loss, metabolism, exercise, biomechanics—you know, the usual stuff... But today, I wanted to share you with the last Christmas I ever had with my mom and, quite honestly, the biggest regret in my life so you don't make the same terrible mistake I did. To learn how to get access to ALL our free resources, watch this video: https://www.loom.com/share/3fe69b67790a4fbc9de22d64a486cb28?sid=6e14b006-7fbf-40b1-9ccf-5c9b5d7870fa Now, let's get into the episode! WATCH this episode on YouTube: https://youtu.be/qEBJvdrW3A8 CONNECT WITH ME ONLINE: ‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ 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 ---- Post-Production by: David Margittai | In Post Media Website: https://www.inpostmedia.com Email: david@inpostmedia.com © 2023 Stephanie Fusnik & VitalityOET | |||
| 26 Dec 2024 | Coffee + Hormones in Perimenopause | MMP Ep. 155 | 00:28:41 | |
Coffee: your morning ritual or hormone disruptor? In this episode, we dive deep into how caffeine affects your estrogen, thyroid, cortisol, progesterone, and even your blood sugar. If you’ve ever wondered why coffee feels like both a friend and a foe, you’re not alone. Discover the surprising connections between your favorite brew and your hormones—and learn practical tips to enjoy your coffee without the hormonal rollercoaster. Don’t miss these eye-opening insights that could transform how you start your day!
TIMESTAMPS: (00:00) - Intro (01:06) - Overview of Coffee & Hormones (02:15) - How caffeine actually works (06:27) - Caffeine's affect on estrogen (09:00) - Caffeine & thyroid hormones (10:28) - Stress, gut health, and blood sugar (13:36) - Caffeine & cortisol (21:38) - How can we have caffeine AND support our hormones (28:08) - Final thoughts + reminders CONNECT WITH ME ONLINE: ‣ Fill out our Complimentary Health Assessment to receive customized guidelines for: - how much you should eat🍴 - what you should eat 🌮 - exercise adjustments🏋🏽♀️ - lifestyle recommendations🚶♀️ - specific resources to support you on your journey📕 https://forms.gle/4LMFxT7Jk23Yphq46 ‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ Our Website! - https://www.vitalityoet.com/ ‣ Learn more about DUTCH hormone testing with VitalityOET - https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537 ‣ Menopause supplements (use code VITALITY10 for 10% off your order) - https://shop.nutritiondynamic.com/collections/all ‣ Instagram: https://www.instagram.com/vitalityoet.stephanie ‣ WATCH the podcast on YouTube: https://www.youtube.com/@metabolismandmenopausepodcast ‣ All other links: https://stan.store/vitalityoetstephanie ---- © 2024 Stephanie Fusnik & VitalityOET | |||
| 28 Oct 2024 | 7 Steps to Make Yourself Menopause Proof | MMP Ep. 138 | 01:05:04 | |
Ok - you will still go through menopause but you can make it suck a whole lot less! Especially since you spend 40-60% of your life in peri and post menopause! Here’s the bad news: - Fat mass increases the 3-5 years leading to menopause - Muscle mass decreases in the 3-4 years leading to menopause (up to 10% of your muscle mass!) - Weight starts to increase the 3-4 years leading to menopause and continues for up to 10 years! - Body fat percentage goes up EEK! So today I give you everything you need to avoid being part of that statistic (and combat if you are already menopausal) so please share with all the women in your life! TIMESTAMPS: (00:00) - Intro (01:04) - When your body sees the most changes (06:55) - How you can prevent/minimize these risks (07:38) - The 7 Keys you need to focus on (08:40) - Key #1 (20:33) - Key #2 (26:09) - Key #3 (37:10) - Key #4 (42:18)- Key #5 (50:45) - Key #6 (55:40) - Key #7 (58:02) - Taking care of your health sooner & doing it during hard times (01:01:40) - Recap and final thoughts CONNECT WITH ME ONLINE: ‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ Our Website! - https://www.vitalityoet.com/ ‣ Learn more about DUTCH hormone testing with VitalityOET - https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537 ‣ Menopause supplements (use code VITALITY10 for 10% off your order) - https://shop.nutritiondynamic.com/collections/all ‣ Instagram: https://www.instagram.com/vitalityoet.stephanie ‣ WATCH the podcast on YouTube: https://www.youtube.com/@metabolismandmenopausepodcast ‣ All other links: https://stan.store/vitalityoetstephanie ---- © 2024 Stephanie Fusnik & VitalityOET | |||
| 14 Aug 2023 | Menopause, Cortisol, & Adrenal Fatigue | MMP Ep.19 | 00:30:09 | |
Cortisol gets a really bad rap, but it is a VERY important hormone. It's just when we let it get out of control (*cough cough* which is most of us) that we start to experience a ton of issues—including weight gain around our middle. Cortisol is like the puppeteer that controls literally all the other hormones in your body in some way, shape, or form. So today I go over what happens when it is high, when it is low, why it matters in perimenopause (and onwards), and what the heck to do! We also have a free guide to go along with this, so if you want a copy of that just head to our Facebook community to access it! Let's get into the episode! WATCH this episode on YouTube: https://youtu.be/svNbaYI0R8E TIMESTAMPS: (00:00) — Introduction (01:15) — Today's topic: Cortisol & the 4 stages of adrenal fatigue (01:36) — The ins & outs of cortisol (06:10) — Stage 1: Alarm Phase (07:22) — Stage 2: Wired & Tired (09:46) — Stage 3: Resistance (10:41) — Stage 4: Exhaustion (11:16) — Why cortisol is so important to understand ESPECIALLY during perimenopause & onwards (14:32) — Things you can do to improve cortisol levels (14:44) — Sunshine (15:25) — Sleep (17:06) — Chill the f*** out (20:40) — Exercise (26:25) — Stimulants (27:01) — Carbohydrates (28:12) — Benefits of regulating the cortisol curve (29:30) — Wrap-up CONNECT WITH ME ONLINE: ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ 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 ---- Post-Production by: David Margittai | In Post Media Website: https://www.inpostmedia.com Email: david@inpostmedia.com © 2023 Stephanie Fusnik & VitalityOET | |||
| 15 Feb 2024 | When Motivation is Gone | MMP Ep. 65 | 01:07:21 | |
It is mid-February which means our motivation and excitement from our New Year’s Resolutions is likely starting to disappear. And this is typical for our clients too. I have never done this before but this is a recording of a group teaching call we did with our VitalityOET clients. We hold them every other week and add bonus weeks here and there to help our clients learn more, ask questions and provide support for common struggles that come up as we go along the journey together. On this call we had most of our coaches on to help our clients deal with that wavering motivation and talk about personal experiences as well. The audio might not be as great as usually as we did it via zoom but I hope you enjoy the information we shared and hearing more about us! TIMESTAMPS: (00:00) - Intro (02:26) - We all lose motivation at some point (04:31) - Why you can't rely on motivation + the problems with motivation (17:58) - What creates motivation? (19:20) - Two ways to make sure you're not relying on motivation (27:28) - Creating systems to reach your goals (35:11) - What to do when things get tough + strategies to get back on track (46:38) - What do we prioritize as coaches? (01:05:30) - Recap/outro CONNECT WITH ME ONLINE: ‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ 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 ---- © 2024 Stephanie Fusnik & VitalityOET | |||
| 24 Jul 2023 | The 9 Biggest Exercise Mistakes in Menopause | MMP Ep.16 | 00:29:18 | |
Who wants to look FIT and TONED?! I know I do! But what if I told you that eating low carb and doing your HIIT, cardio, and boot camp-style classes are actually making you 'SKINNY FAT'? I can almost guarantee that that's not what you wanted to hear... but the good news is that in today's podcast, I cover the most common mistakes perimenopausal women make when it comes to exercise that prevents them from reaching their health and fitness goals! I explain why they are mistakes and how to make changes to your workout programs so you can get stronger and leaner. Let's dive in! WATCH this episode on YouTube: https://youtu.be/RN4gtdVUck0 TIMESTAMPS: (00:00) — Introduction (00:56) — Today's topic: the 9 biggest exercise mistakes in menopause (01:35) — What actually happens during perimenopause & why we want to actively build muscle (04:07) — Mistake #1 - Not lifting heavy enough (05:54) — Mistake #2 - Not giving yourself long enough rest periods (08:29) — Mistake #3 - Choosing the wrong exercises/doing them in the wrong order (10:06) — Mistake #4 - Doing too much cardio (12:31) — Mistake #5 - Always using the same rep ranges (14:23) — Mistake #6 - Completing the movements too quickly (16:33) — Mistake #7 - Working out too often (23:43) — Mistake #8 - Not following a program (25:53) — Mistake #9 - Not eating pre- & post-workout (working out fasted) (28:09) — Recap CHECK OUT OUR PROGRESSIVE OVERLOAD PROGRAMS: ‣ At-Home Program - https://bit.ly/43CkIK6 ‣ Gym Program - https://bit.ly/3rHD5jm CONNECT WITH ME ONLINE: ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ Learn more about DUTCH hormone testing with VitalityOET - https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537 ‣ 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 ---- Post-Production by: David Margittai | In Post Media Website: https://www.inpostmedia.com Email: david@inpostmedia.com © 2023 Stephanie Fusnik & VitalityOET | |||
| 19 Sep 2024 | How To Eat More and Get Lean In Perimenopause | MMP Ep. 127 | 00:34:06 | |
If eat less move more was going to work for you - it would have by now.
And it might have in the past but your body is TOTALLY different now that you have gone through some hormone changes.
Which means how your body burns fat changes.
And it will shock you but every single woman we have worked with has had to eat more to get lean.
And I break it all down for you in this episode!
TIMESTAMPS: (00:00) - Intro (01:10) - How can eating more actually make you lean during menopause? (07:36) - Is your body good at burning calories? (10:20) - How stress affects your weight loss (12:58) - WHY does your metabolism slow down? (and what to do) (17:23) - How does this happen when you cut your calories for too long? (20:00) - These TWO THINGS will set you up for success (31:15) - Why you need reverse dieting (32:40) - Final thoughts + Reminders CONNECT WITH ME ONLINE: ‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ Our Website! - https://www.vitalityoet.com/ ‣ Learn more about DUTCH hormone testing with VitalityOET - https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537 ‣ Menopause supplements (use code VITALITY10 for 10% off your order) - https://shop.nutritiondynamic.com/collections/all ‣ Instagram: https://www.instagram.com/vitalityoet.stephanie ‣ WATCH the podcast on YouTube: https://www.youtube.com/@metabolismandmenopausepodcast ‣ All other links: https://stan.store/vitalityoetstephanie ---- © 2024 Stephanie Fusnik & VitalityOET | |||
| 08 Jul 2024 | 8 Steps To Go From Fat Storing to Fat Burning in Menopause | MMP Ep. 106 | 00:48:23 | |
This is for all the women out there who feel like they are doing EVERYTHING right yet your body seems to just store fat regardless of what you do. I cover: 1 - What caused you to go into fat storing mode 2 - How menopause affects your ability to lose weight 3 - The 8 steps to go from fat storing to fat burning 4 - How to actually implement the 8 steps for fat burning success If you want to get those calories calculated please send me a message on Instagram, Facebook or send me an Email! Instagram: https://www.instagram.com/vitalityoet.stephanie Facebook: https://www.facebook.com/sfusnik Email: stephanie@vitalityoet.com TIMESTAMPS: (00:00) - Intro (01:08) - Overview of today's episode (02:38) - How menopause affects fat storage & health (06:49) - Your body is changing and you have to deal with stress differently (09:49) - The 7 strategies to go from fat storing to fat burning (11:34) - Tip 1 - are you eating enough food? (14:27) - Tip 2 - How much protein do you need? How often? (18:42) - Tip 3 - You NEED to eat your CARBS (22:52) - Tip 4 - How much does food quality matter? (24:13) - Tip 5 - Sleep is CRUCIAL (29:44) - Tip 6 - Resistance Training and Building Muscle (35:38) - Tip 7 - Try increasing your step count (36:55) - Tip 8 - Improving your self-care routine (40:44) - Other things to keep in mind (42:41) - How you can apply all of these! CONNECT WITH ME ONLINE: ‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ Our Website! - https://www.vitalityoet.com/ ‣ Learn more about DUTCH hormone testing with VitalityOET - https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537 ‣ Menopause supplements (use code VITALITY10 for 10% off your order) - https://shop.nutritiondynamic.com/collections/all ‣ Instagram: https://www.instagram.com/vitalityoet.stephanie ‣ WATCH the podcast on YouTube: https://www.youtube.com/@metabolismandmenopausepodcast ‣ All other links: https://stan.store/vitalityoetstephanie ---- © 2024 Stephanie Fusnik & VitalityOE | |||
| 14 Oct 2024 | Getting Your Dream Body After 40 | MMP Ep. 134 | 01:19:28 | |
I did a little experiment with our clients. I asked them to send me a picture of what the physique goal they want to achieve was. Some women sent pictures of women on the internet. Some women sent a picture of themselves a few years ago. One women even sent a picture of me haha. And then we compared it to what they wanted the scale to say AND what they were willing to do and their expected timeline. So this podcast is to unpack ALL of that. What it takes to get your dream body after 40. And what it took for myself and some of my coaches to achieve our dream body, along with time lines and struggles and the differences between all of our journey’s and bodies as well! This will help you understand what to do, how long it will take and what you can expect!
TIMESTAMPS: (00:00) - Intro (01:00) - Overview of Getting Your Dream Body (03:27) - What you need to consider with your dream body (03:48) - How much does this body weigh? (08:55) - The timeline is longer than you think... (12:55) - What will it take to get this body? (14:05) - Changing your identity (18:48) - Social media & pictures aren't always real (22:30) - Comparing your dream body to others (25:45) - All of our bodies are different (How much we eat, weigh, proportions, etc.) (36:39) - What lifestyle will you need to achieve this? (39:00) - What if your dream body is in the past? (46:01) - Is getting a 6-pack even worth it? (47:13) - What get we do to get our dream body? (48:55) - How we can accurately measure changes (01:00:33) - Quick recap (01:03:35) - How we reached our dream physiques (01:17:58) - Final thoughts + reminders CONNECT WITH ME ONLINE: ‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ Our Website! - https://www.vitalityoet.com/ ‣ Learn more about DUTCH hormone testing with VitalityOET - https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537 ‣ Menopause supplements (use code VITALITY10 for 10% off your order) - https://shop.nutritiondynamic.com/collections/all ‣ Instagram: https://www.instagram.com/vitalityoet.stephanie ‣ WATCH the podcast on YouTube: https://www.youtube.com/@metabolismandmenopausepodcast ‣ All other links: https://stan.store/vitalityoetstephanie ---- © 2024 Stephanie Fusnik & VitalityOET | |||
| 12 Sep 2024 | 20 Ways to Lower Cortisol for Fat Loss | MMP Ep. 125 | 00:28:32 | |
We all know the negative side effects that happen from chronically elevated cortisol levels:
- Reduced hormone production - Inflammation - Poor blood sugar control - Cravings - Low energy - Low thyroid function - Poor gut health/bloating - Liver issues - Muscle loss - Weight gain
So today I am diving into more information about cortisol AND 20 different ways you can lower your levels!
TIMESTAMPS: (00:00) - Intro (01:14) - Why does cortisol matter so much for your health? (03:20) - What is the cause of your stress? (04:05) - What happens to our hormones and metabolism when we're stressed (10:00) - The different phases of HIGH CORTISOL (and LOW CORTISOL) (13:13) - 20 things to improve your cortisol levels (26:13) - WHY we need to improve our cortisol curve (27:10) - Final thoughts and reminders CONNECT WITH ME ONLINE: ‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ Our Website! - https://www.vitalityoet.com/ ‣ Learn more about DUTCH hormone testing with VitalityOET - https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537 ‣ Menopause supplements (use code VITALITY10 for 10% off your order) - https://shop.nutritiondynamic.com/collections/all ‣ Instagram: https://www.instagram.com/vitalityoet.stephanie ‣ WATCH the podcast on YouTube: https://www.youtube.com/@metabolismandmenopausepodcast ‣ All other links: https://stan.store/vitalityoetstephanie ---- © 2024 Stephanie Fusnik & VitalityOET | |||
| 09 Jan 2025 | 10 Reasons Fasting Can Make You Fat in Perimenopause | MMP Ep. 159 | 00:59:19 | |
Can fasting be beneficial? For some - Yes. BUT fasting is meant to be a short term tactic to address a specific problem. Unfortunately for the thousands of women we have worked with fasting made things WORSE for them. In fact I can count the number of women who have done a short term fast in our coaching program for a very specific problem. Fasting is NOT appropriate for the majority of women in perimenopause and the years that follow. In this episode I will help you understand what fasting actually does to your body, if it is appropriate for you and some really great first steps to start addressing the real issues holding you back from achieving your health and fitness goals. Make sure to share with all the fasters in your life and if you want to take advantage of a free assessment you can book your call here: https://calendly.com/d/2p8-mxx-dgf/free-calorie-calculation-consultation-call-zoom TIMESTAMPS: (00:00) - Intro (01:10) - Overview of fasting (04:02) - 10 reasons women should NOT fast (04:10) - Fasting does not help you find the root cause (17:28) - Can you even get enough protein when you fast? (22:05) - Fasting & muscle loss (24:58) - Fasting's affect on cortisol & blood sugar (40:01) - Negative affects on hormones and hunger (43:32) - Nutrient deficiencies associated with fasting (51:52) - Why fasting isn't great for your sleep (55:25) - Quick recap + your actions steps CONNECT WITH ME ONLINE: ‣ Fill out our Complimentary Health Assessment to receive customized guidelines for: - how much you should eat🍴 - what you should eat 🌮 - exercise adjustments🏋🏽♀️ - lifestyle recommendations🚶♀️ - specific resources to support you on your journey📕 https://forms.gle/4LMFxT7Jk23Yphq46 ‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ Our Website! - https://www.vitalityoet.com/ ‣ Learn more about DUTCH hormone testing with VitalityOET - https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537 ‣ Menopause supplements (use code VITALITY10 for 10% off your order) - https://shop.nutritiondynamic.com/collections/all ‣ Instagram: https://www.instagram.com/vitalityoet.stephanie ‣ WATCH the podcast on YouTube: https://www.youtube.com/@metabolismandmenopausepodcast ‣ All other links: https://stan.store/vitalityoetstephanie ---- © 2024 Stephanie Fusnik & VitalityOET | |||
| 08 Jan 2024 | Testosterone and Menopause Fat Loss | MMP Ep.54 | 00:32:20 | |
This has been a topic coming up a lot lately - Testosterone. When we think of testosterone we typically think about men and muscle BUT as it turns out testosterone is INCREDIBLY important for menopausal women for a number of reasons like: energy levels, maintaining muscle, libido, mood, metabolism and weight loss! Today I am going to cover what testosterone is, symptoms when levels are off, why it is important in menopause and how to improve levels so you can look and feel great! (00:00) - Intro (01:12) - Overview of testosterone (03:28) - What is testosterone & how does it work? (06:31) - What happens with testosterone in menopause (07:25) - What causes testosterone to decrease? (08:18) Identifying symptoms of low testosterone (09:49) - Does low testosterone affect blood sugar? (13:39) - Stress & hormonal imbalances (14:59) - Secondary androgens affected by cortisol (19:51) - What to do if you feel symptoms & have low testosterone (26:55) - Strategies for PCOS and high androgens (31:00) - Outro + free hormone symptom assessment CONNECT WITH ME ONLINE: ‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ 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 ---- © 2023 Stephanie Fusnik & VitalityOET | |||
| 11 Dec 2023 | Weight Loss Plateaus in Menopause | MMP Ep.46 | 00:33:03 | |
Have you ever been in a diet and things seem to be going well and then BAM progress seems to stall? Ahhh, the dreaded weight loss plateau. In today's episode, I cover what a weight loss plateau actually is, how to assess if you are, in fact, in one, and what to do about it! As always, if you want a free assessment to determine where you should be for calories to lose weight and the right strategies for you to use, just send me a message on Facebook or shoot over an email! To learn how to get access to ALL our free resources, watch this video: https://www.loom.com/share/3fe69b67790a4fbc9de22d64a486cb28?sid=6e14b006-7fbf-40b1-9ccf-5c9b5d7870fa Now, let's get into the episode! WATCH this episode on YouTube: https://youtu.be/gpJjh9XuRsE TIMESTAMPS: (00:00) — Introduction (01:48) — Today's topic: everything you need to know about weight loss plateaus (02:24) — What exactly is a plateau? (06:13) — Determining if you're actually experiencing a plateau (08:28) — 1) Are you tracking accurately? (10:37) — 2) Are you hitting your daily water goal? (11:11) — 3) Are there other factors causing water retention or bloating? (12:50) — 4) How is your digestion? (13:22) — 5) Are you getting enough sleep? (13:59) — 6) Are you stressed? (15:01) — 7) Are you assessing metrics other than scale weight? (16:17) — 8) Are you ACTUALLY still making progress (even if it's slower than you'd like)? (19:43) — 9) How long are your fat loss phases? (22:18) — You've determined you're actually in a plateau, what now? (27:42) — The importance of patience during this journey (30:42) — Key takeaways PREVIOUS EPISODES MENTIONED: ‣ Why "Eat Less, Move More" Doesn't Work in Menopause (feat. Coach Kirianna) - https://podcasts.apple.com/ca/podcast/why-eat-less-move-more-doesnt-work-in-menopause-feat/id1683220450?i=1000636626769 ‣ Weight Fluctuations in Menopause - https://podcasts.apple.com/ca/podcast/weight-fluctuations-in-menopause-mmp-ep-8/id1683220450?i=1000614837601 ‣ Reverse Dieting for Menopause Fat Loss (the 'Simple Seasons' approach to fat loss) - https://podcasts.apple.com/ca/podcast/reverse-dieting-for-menopause-fat-loss-the-simple/id1683220450?i=1000615678907 ‣ How Gina Increased Her Calories From 1000 to 2200! (Client Spotlight) - https://podcasts.apple.com/ca/podcast/how-gina-increased-her-calories-from-1000-to-2200-client/id1683220450?i=1000632249135 ‣ 10 Steps to Boost Metabolism in Menopause (to lose fat) - https://podcasts.apple.com/ca/podcast/10-steps-to-boost-metabolism-in-menopause-to-lose-fat/id1683220450?i=1000634592004 CONNECT WITH ME ONLINE: ‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ 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 ---- Post-Production by: David Margittai | In Post Media Website: https://www.inpostmedia.com Email: david@inpostmedia.com © 2023 Stephanie Fusnik & VitalityOET | |||
| 05 Oct 2023 | How to Raise Healthy Kids and Families with Adam Schafer from Mind Pump | MMP Ep.27 | 00:58:25 | |
It was my absolute pleasure to interview one of my idols in the fitness space: Adam Schafer, one of the hosts of Mind Pump. Adam has been in the health and fitness space for a long time, working with more than a thousand individuals—and I personally have been listening to their podcast since its inception. To have him on the show was an absolute dream come true. On today's episode, Adam and I chat about how to raise healthy kids and families and what to do when your partner might not be the best influence or support for your personal health and fitness journey. Let's get into the episode! WATCH this episode on YouTube: https://youtu.be/-inkLNtjt7c TIMESTAMPS: (00:00) — Introduction (02:20) — Meeting Adam (03:07) — Today's topic: how to raise healthy kids & families (03:29) — The best way to implement healthy habits with your children (14:24) — Navigating conversations with friends & family about your household food choices (22:46) — How to start implementing new routines when old habits have already been established (29:45) — Using the correct language when trying to teach healthy habits (35:58) — Dealing with an unsupportive partner when trying to start a health (or any self-improvement) journey (45:33) — Not letting parts of your identity hold you back from growing in other areas of your life (51:04) — Identifying & accepting different "seasons" of your life (56:48) — Where to find Adam & Mind Pump CONNECT WITH ADAM: ‣ Adam's Instagram: https://www.instagram.com/mindpumpadam ‣ Mind Pump's Instagram: https://www.instagram.com/mindpumpmedia ‣ Free Resources: https://www.mindpumpmedia.com/free-resources ‣ Mind Pump AI Tool: https://dexa.ai/mindpump ‣ Website: https://www.mindpumpmedia.com ‣ YouTube: https://www.youtube.com/@MindPumpShow ‣ Podcast: https://mindpumppodcast.com CONNECT WITH ME ONLINE: ‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ 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 ---- Post-Production by: David Margittai | In Post Media Website: https://www.inpostmedia.com Email: david@inpostmedia.com © 2023 Stephanie Fusnik & VitalityOET | |||
| 16 May 2024 | What Becoming a Healthy Woman ACTUALLY Looks Like w/ Taylor Temple | MMP Ep. 91 | 00:47:07 | |
I had a fellow Canadian coach on the podcast and we talked about a lot! We covered: - Guilt around food and binge eating - The truth about health foods - What health and self care really look like - AND SO MUCH MORE A little about Taylor: Taylor Temple owner of Mind & Body by Temple - a holistic health & wellness coaching company. Focusing on pain-free movement and women's weight loss. Streamlining and simplifying the process to create a healthier, happier version of you. Connect with her at the links below! TIMESTAMPS: (00:00) - Intro (01:55) - Start of the interview (02:34) - Taylor's story & background (04:35) - Dealing with guilt around food and decisions you've made (14:19) - Diving into "health foods" & whole foods (20:07) - What does health actually mean & look like? (26:16) - Adjusting your expectations properly (33:10) - Prioritizing yourself and getting yourself to feel your best (38:32) - Getting support & guidance to take your next step forward (42:02) - What Taylor & Steph do to prioritize themselves (46:21) - Connect with Taylor (links below) CONNECT WITH TAYLOR: ‣ Instagram: https://www.instagram.com/mind.bodybytemple/?hl=en ‣ Website: https://mindbodybytemple.com/ ‣ LinkedIn: https://www.linkedin.com/in/taylor-temple-063519209/?originalSubdomain=ca CONNECT WITH ME ONLINE: ‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ Our Website! - https://www.vitalityoet.com/ ‣ Learn more about DUTCH hormone testing with VitalityOET - https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537 ‣ Menopause supplements (use code VITALITY10 for 10% off your order) - https://shop.nutritiondynamic.com/collections/all ‣ Instagram: https://www.instagram.com/vitalityoet.stephanie ‣ WATCH the podcast on YouTube: https://www.youtube.com/@metabolismandmenopausepodcast ‣ All other links: https://stan.store/vitalityoetstephanie ---- © 2024 Stephanie Fusnik & VitalityOET | |||
| 25 Dec 2023 | The 6 Biggest New Year's Dieting Mistakes for Women in Menopause | MMP Ep.50 | 00:28:15 | |
2024 is almost here and you know what that means: New Year's Resolutions... ...and that most women are going to start tracking food with the goal of seeing how little they can possibly consume (again). Unfortunately, this is a fast track to failure and not getting results (at least not ones that last!) So today, I am going to go over the BIGGEST dieting mistakes I see in menopausal women and what you should be doing come January instead! And, of course, our Menopause Fat Loss Workshop is back! Step 1: Register and fill out a metabolic assessment for us. Your coach will make you a customized plan specifically for you! Night 1: We go over the 5 main things preventing you from losing fat during menopause. Night 2: We go over your results in small break-out sessions with women in similar situations to you with a coach dedicated to helping you understand your results and how to move forward with improving your metabolism so you can finally lose fat. This gives you time to ask any questions to a coach who is familiar with your situation and story. After Night 2: We send you your results and nutritional roadmap outlining where your food intake should be, recommendations for exercise, and suggestions (not necessary) for supplements! Everything is 100% customized to you. And, of course, we are giving away 3 months of free coaching to one lucky person! To learn more go here: https://www.vitalityoet.com/januaryworkshop147645 We look forward to seeing you there! To learn how to get access to ALL our free resources, watch this video: https://www.loom.com/share/3fe69b67790a4fbc9de22d64a486cb28?sid=6e14b006-7fbf-40b1-9ccf-5c9b5d7870fa Now, let's get into the episode! WATCH this episode on YouTube: https://youtu.be/_lNfwcgI7dg TIMESTAMPS: (00:00) — Introduction (01:06) — Today's topic: the 6 biggest dieting mistakes in menopause (01:36) — Don't miss our Menopause Fat Loss Workshop! (details are in the show notes) (02:58) — The trap of the New Year (05:50) — Mistake #1 - Eating as little as possible (without knowing your baseline) (10:48) — Mistake #2 - Fasting/skipping meals (16:15) — Mistake #3 - Working out as much as humanly possible (17:29) — Mistake #4 - Detoxes (18:17) — Mistake #5 - Going "clean" (20:23) — Mistake #6 - Cutting out carbs (26:59) — Recap (27:28) — So... what SHOULD we do? PREVIOUS EPISODES MENTIONED: ‣ Why "Eat Less, Move More" Doesn't Work in Menopause (feat. Coach Kirianna) - https://podcasts.apple.com/ca/podcast/why-eat-less-move-more-doesnt-work-in-menopause-feat/id1683220450?i=1000636626769 ‣ Menopause, Cortisol, & Adrenal Fatigue - https://podcasts.apple.com/ca/podcast/menopause-cortisol-adrenal-fatigue-mmp-ep-19/id1683220450?i=1000624361638 CONNECT WITH ME ONLINE: ‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ 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 ---- Post-Production by: David Margittai | In Post Media Website: https://www.inpostmedia.com Email: david@inpostmedia.com © 2023 Stephanie Fusnik & VitalityOET | |||
| 16 Nov 2023 | How to Get the Most Out of Your Coaching Experience with Jason Phillips | MMP Ep.39 | 00:48:44 | |
Today, I had the pleasure of having Mr. Jason Phillips on the podcast! Jason has been active in the fitness industry for nearly 2 decades. After overcoming anorexia, Jason went on a mission to create impact at the highest level. This journey led him to becoming the most sought-after nutrition coach in the space, as well as writing for several publications and even publishing his own books: Macros Explained and Macros Applied. Today, he is a featured guest on several podcasts, including being the most downloaded guest ever on the #1 Health and Fitness Podcast, Mind Pump. While his beginnings were humble—so much so that he was declined for a cup of coffee at Starbucks on Thanksgiving Day of 2014—he now owns and operates the Nutritional Coaching Institute, a company that has grown to over $12 million annual revenue in less than 5 years. We covered a LOT, like: -How he got into the coaching space after a coach saved his life from his battle with anorexia -How he has helped tens of thousands of clients get results -What he has learned from working with coaches and mentoring coaches himself -The characteristics that largely influence whether or not you will reach your health and fitness goals -What consistency really is (hint—it is NOT being perfect or restrictive) And a whole lot more! To learn how to get access to ALL our free resources, watch this video: https://www.loom.com/share/3fe69b67790a4fbc9de22d64a486cb28?sid=6e14b006-7fbf-40b1-9ccf-5c9b5d7870fa Now, let's get into the episode! WATCH this episode on YouTube: https://youtu.be/ysPJhajHuC0 TIMESTAMPS: (00:00) — Introduction (01:36) — What drove Jason to nutrition coaching (05:58) — How a coach changed Jason's life (12:15) — The importance of building connection as a coach (18:55) — The most important qualities of a "good" client (22:42) — Shifting your focus from perfection to progress (30:30) — Why implementation is more important than the resource itself (35:44) — Reflecting on the current state of the fitness industry (39:09) — One bad experience doesn't define the whole (43:23) — The biggest indicator of success in a client (48:01) — Closing thoughts CONNECT WITH JASON: ‣ Jason's Instagram: https://www.instagram.com/nci_ceo_jason ‣ Nutritional Coaching Institutes's Instagram: https://www.instagram.com/nutritionalcoachinginstitute ‣ Nutritional Coaching Institute: https://ncicertifications.com CONNECT WITH ME ONLINE: ‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ 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 ---- Post-Production by: David Margittai | In Post Media Website: https://www.inpostmedia.com Email: david@inpostmedia.com © 2023 Stephanie Fusnik & VitalityOET | |||
| 24 Oct 2024 | 9 Menopause Hunger Hormone Changes Keeping You Fat | MMP Ep. 137 | 01:07:14 | |
The menopause munchies - they suck. And they can obviously make it WAY harder to lose weight. Today Coach Chelsey and I cover what changes influence your hunger and fullness cues as well as fat storage as your hormones start change. We cover the 9 hormones at play, what causes them to fluctuate and of course - the most important part - how to get them back in line so YOU can finally get your body back! TIMESTAMPS: (00:00) - Intro (01:04) - Overview of Hunger Hormones (02:30) - Leptin (05:01) - Ghrelin (08:40) - How Estrogen affects hunger (10:34) - Improving your natural GLP-1's (14:33) - Neuropeptide Y (NPY) (16:22) - Cholecystokinin (CCK) (19:22) - Peptide YY (20:15) - Cortisol (22:35) - Insulin (24:30) - What can go wrong with these hormones (33:15) - What causes hunger hormone imbalances (and how does that impact us) (42:00) - How do these hormones change during peri-menopause & menopause? (53:01) - How you can IMPROVE these? (01:05:14) - Quick recap + final thoughts CONNECT WITH ME ONLINE: ‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ Our Website! - https://www.vitalityoet.com/ ‣ Learn more about DUTCH hormone testing with VitalityOET - https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537 ‣ Menopause supplements (use code VITALITY10 for 10% off your order) - https://shop.nutritiondynamic.com/collections/all ‣ Instagram: https://www.instagram.com/vitalityoet.stephanie ‣ WATCH the podcast on YouTube: https://www.youtube.com/@metabolismandmenopausepodcast ‣ All other links: https://stan.store/vitalityoetstephanie ---- © 2024 Stephanie Fusnik & VitalityOET | |||
| 25 Jan 2024 | 7 Tips to Ensure Success in Your Menopause Fat Loss Journey | MMP Ep. 59 | 00:52:27 | |
I have helped THOUSANDS of women for free by calculating calories, giving them health, fitness and lifestyle recommendations and goals - yet some women will never actually reach their goals DESPITE getting all the resources and information they need. So what dictates if someone is going to be successful on their menopause fat loss journey? I am going to outline EXACTLY what the most successful women do (clients and non-clients alike) so you can follow in the footsteps of those who have successful losing fat and KEEPING it off. Lastly we are hosting our first ever weight loss challenge. We have been wanting to do this for a long time but wanted to ensure we were doing this the right way - not jut another challenge where you lose weight in an unsustainable way so you just gain it back right away. You will reduce inflammation, increase energy and accelerate weight loss! You will learn HOW to get your body responding again and be armed with resources like our hormone balancing grocery list, a meal plan, a meal planner, different workouts to choose from, coaching calls with me and a whole lot more! For more details go here: https://www.vitalityoet.com/februarychallenge672046 TIMESTAMPS: (00:00) - Intro + our first ever weight-loss challenge (03:37) - Overview (04:31) - 1) The difference between having success in weight loss vs being stuck (06:19) - Create consistency in these 11 habits (23:56) - 2) What is your goal and what does it matter to you (28:09) - 3) Understanding you can't rush this (3 months is not long enough) (31:06) - 4) Upgrading your actions to match the person you want to be (36:48) - 5) Learn and understand how your body works (42:300 - 6) Does your environment support your goals? (44:42) - 7) Ditching perfectionism + letting yourself fail (50:47) - Recap + reminders CONNECT WITH ME ONLINE: ‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ 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 ---- © 2024 Stephanie Fusnik & VitalityOET | |||
| 26 Feb 2024 | How and What to Eat in Menopause | MMP Ep. 68 | 00:36:04 | |
Man nutrition can be FREAKING confusing. Today I am making this episode short and sweet with what you need to be successful in supporting your menopausal body and set you up for success! I cover what to eat, how much to eat, when to eat and WHY. As always if you have any questions or need help figuring out exactly how much YOU need to eat just message me or book a consultation call below! TIMESTAMPS: 00:00 - Intro 01:13 - Overview 01:45 - #1 - Calories 05:51 - #2 - Carbs 11:02 - #3 - Protein 14:45 - How much protein & carbs? 15:19 - The order in which you eat your food matters 17:59 - Meal timing & fasting 25:48 - Caffeine 27:21 - Food consistency 31:32 - Are you lacking hormones? 32:42 - Recap + closing thoughts CONNECT WITH ME ONLINE: ‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ 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 ---- © 2024 Stephanie Fusnik & VitalityOET | |||
| 27 Nov 2023 | Why "Eat Less, Move More" Doesn't Work in Menopause (feat. Coach Kirianna) | MMP Ep.42 | 01:02:14 | |
Are you trying to "eat less" and exercise more in order to lose fat, but now that you're in perimenopause or onward your body isn't working the way you're expecting? Are you restricting foods, exercising endlessly, and not seeing ANY progress on the scale, or GOD FORBID, things are actually going in the OPPOSITE direction and you feel SO out of control? Then this episode is FOR YOU. Today, we are going to explore how the metabolism works in menopause, what actually influences our metabolism, and how we can manipulate it for fat loss success—even when the things you USED to do for fat loss aren't working anymore. In this episode, we cover: -What metabolism is -What "calories out" actually means -What "calories in" actually means -Why it stopped working -Considerations for menopause If you'd like a copy of our Metabolism Boosting Guide, just email or DM me on Facebook or Instagram and I'll send it right over! If you want to get your calories calculated for FREE book a call to do so here - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom To learn how to get access to ALL our free resources, watch this video: https://www.loom.com/share/3fe69b67790a4fbc9de22d64a486cb28?sid=6e14b006-7fbf-40b1-9ccf-5c9b5d7870fa Now, let's get into the episode! WATCH this episode on YouTube: https://youtu.be/Bb3Z-8nwzDo TIMESTAMPS: (00:00) — Introduction (00:58) — Today's topic: Why "eat less, move more" doesn't work in menopause (02:50) — Understanding metabolism & calories (05:27) — What "calories in, calories out" actually means & why it's not as simple as it sounds (09:44) — How evolution has impacted our metabolism (16:47) — The four main components of "calories out" (26:59) — Things that influence "calories in" (34:18) — How does this all pertain to menopause and fat loss? (45:50) — The role of hormones in energy balance (55:20) — The importance of CONSISTENCY (1:00:22) — Closing thoughts PREVIOUS EPISODES MENTIONED: ‣ 10 Steps to Boost Metabolism in Menopause (to lose fat) - https://podcasts.apple.com/ca/podcast/10-steps-to-boost-metabolism-in-menopause-to-lose-fat/id1683220450?i=1000634592004 ‣ Reverse Dieting for Menopause Fat Loss (the 'Simple Seasons' approach to fat loss) - https://podcasts.apple.com/ca/podcast/reverse-dieting-for-menopause-fat-loss-the-simple/id1683220450?i=1000615678907 ‣ Low Carb in Menopause is Making You SKINNY FAT - https://podcasts.apple.com/ca/podcast/low-carb-in-menopause-is-making-you-skinny-fat-mmp-ep-6/id1683220450?i=1000613035023 ‣ Insulin Resistance & Menopause - https://podcasts.apple.com/ca/podcast/insulin-resistance-menopause-mmp-ep-3/id1683220450?i=1000611282522 CONNECT WITH ME ONLINE: ‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ 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 ---- Post-Production by: David Margittai | In Post Media Website: https://www.inpostmedia.com Email: david@inpostmedia.com © 2023 Stephanie Fusnik & VitalityOET | |||
| 30 Oct 2023 | Avoiding Holiday Weight Gain | MMP Ep.34 | 00:37:52 | |
According to a study in the London Journal of Medicine, people gain the most weight starting at the beginning of October (what some people would argue is the "start of the holiday season") and that weight gain peaks after New Year's. And what's more, that weight you gain during the holidays takes an average of 5 months to get back off! That's a whole half a year you're going to be struggling or punishing yourself for a few months of holidays. Not ideal. And that is just to get back to where you were in October! Today, I go over why we are so likely to gain weight over the holidays and how to set yourself up for success so you don't spend half the year trying to get back to where you are right now. This way, you don't start 2024 trying to reverse the last 3 months. Check out our "5 Weeks to Avoiding Holiday Weight Gain" program! The program includes: -How to set yourself up for a successful holiday season with EASE -5 weeks of exercise programming for BOTH at home and the gym updated weekly! -How to enjoy your favorite holiday treats without guilt or gaining fat -How to structure meals and plan ahead -How to handle stress over the holiday season -How to avoid binging -Weekly Zoom calls -Weekly guides and "cheat sheets" -Access to our exclusive app -Private Facebook group -Custom Macro Plan add-on at 70% off! There are options to pay in full $239 CAD ($175 USD) - https://buy.stripe.com/5kA3ex8yocQD71C1aW OR biweekly $127 CAD ($93 USD) - https://buy.stripe.com/00g4iB01S3g3gCcf1N We hope to see you in there! Now, let's get into the episode! WATCH this episode on YouTube: https://youtu.be/_KN3WZx4laY TIMESTAMPS: (00:00) — Introduction (01:10) — Today's topic: how to avoid holiday weight gain (04:09) — Reasons why the holidays are such a large contributor to weight gain (04:27) — 1) It's partially biological (07:24) — 2) We're eating more & more inconsistently (10:01) — 3) We're eating differently than we were during the summertime (13:43) — 4) We're less active (15:25) — 5) It's a higher-stress period of time (24:41) — Strategies we use in our coaching to navigate the holidays (34:17) — Check out our '5 Weeks to Avoiding Holiday Weight Gain' program (details at the link above!) (37:08) — Wrap-up CONNECT WITH ME ONLINE: ‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ 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 ---- Post-Production by: David Margittai | In Post Media Website: https://www.inpostmedia.com Email: david@inpostmedia.com © 2023 Stephanie Fusnik & VitalityOET | |||
| 02 Jan 2025 | 4 Reasons Cutting Calories, Macros and Exercise Stopped Working | MMP Ep. 157 | 00:45:32 | |
Our 8 Week Fat Loss Coaching Program is BACK after 2 Years!! Get more details here: https://www.vitalityoet.com/2025fatloss - Applications open Dec 29th and close Jan 8th - Program runs Jan 13th to March 9th 2025 - Limited spots available to ensure client personalization and experience are not hindered Man does it ever SUCK to feel like you are doing everything right, putting in all the effort and yet - nothing. This is usually the state that our client come to us in. Typically they are “in a calorie deficit”, they are eating “clean”, they are doing their workouts, even getting in enough protein BUT.. - The weight doesn’t move - They don’t look any more toned - They are tired - They feel bloated - They struggle with sleep - They are moody - They have lost their zest for life - their joy - They just don’t feel like themselves Despite working so hard. So what gives? In this episode I cover the 4 different categories that we need to tackle that tend to be at the root of weight loss resistance! TIMESTAMPS: (00:00) - Intro (01:09) - Overview of today's episode + announcement! (details below) (02:42) - 4 reasons you may be struggling with weight loss (04:28) - Muscle loss (13:51) - Oxidative stress (19:52) - Insulin resistance (26:23) - Inflammation (30:51) - What you can do to fix these (44:25) - Final thoughts + reminders CONNECT WITH ME ONLINE: ‣ Fill out our Complimentary Health Assessment to receive customized guidelines for: - how much you should eat🍴 - what you should eat 🌮 - exercise adjustments🏋🏽♀️ - lifestyle recommendations🚶♀️ - specific resources to support you on your journey📕 https://forms.gle/4LMFxT7Jk23Yphq46 ‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ Our Website! - https://www.vitalityoet.com/ ‣ Learn more about DUTCH hormone testing with VitalityOET - https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537 ‣ Menopause supplements (use code VITALITY10 for 10% off your order) - https://shop.nutritiondynamic.com/collections/all ‣ Instagram: https://www.instagram.com/vitalityoet.stephanie ‣ WATCH the podcast on YouTube: https://www.youtube.com/@metabolismandmenopausepodcast ‣ All other links: https://stan.store/vitalityoetstephanie ---- © 2024 Stephanie Fusnik & VitalityOET | |||
| 20 May 2024 | Magnesium for Menopause Support | MMP Ep. 92 | 00:35:03 | |
There is a reason that we recommend all women in perimenopause and onwards focus on increasing their magnesium intake through food or supplementation!
Here is what I covered!:
- What is magnesium - Risks of low magnesium - Magnesium for thyroid function + improving metabolism - Magnesium for cortisol control - Magnesium for hormone production - Magnesium in the menstrual cycle - Types of magnesium to take based on your symptoms
Don’t forget to share and subscribe! TIMESTAMPS: (00:00) - Intro (01:10) - Overview of today's episode (03:03) - What is magnesium? (06:52) - Thyroid + magnesium (09:34) - Stress + magnesium (15:06) - Magnesium + the menstrual cycle (19:10) - Hormone production + magnesium (26:58) - How much magnesium to take and magnesium sources from food (28:14) - Which type of magnesium should you take? (33:26) - Recap + reminders! CONNECT WITH ME ONLINE: ‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ Our Website! - https://www.vitalityoet.com/ ‣ Learn more about DUTCH hormone testing with VitalityOET - https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537 ‣ Menopause supplements (use code VITALITY10 for 10% off your order) - https://shop.nutritiondynamic.com/collections/all ‣ Instagram: https://www.instagram.com/vitalityoet.stephanie ‣ WATCH the podcast on YouTube: https://www.youtube.com/@metabolismandmenopausepodcast ‣ All other links: https://stan.store/vitalityoetstephanie ---- © 2024 Stephanie Fusnik & VitalityOET | |||
| 30 Nov 2023 | Adjusting Nutrition and Exercise When You are Sick or Injured | MMP Ep.43 | 00:31:39 | |
Injuries SUCK! Getting sick SUCKS! You feel like you are in a groove, and BAM we get derailed. UGH. Unfortunately, that is going to happen—it is inevitable. I am on crutches as we speak. Since we know that this stuff is inevitable, I am here today to help you: 1 - avoid injuries and sickness as best as possible 2 - adjust training when you are injured and/or sick 3 - adjust nutrition when you are injured and/or sick This way, you don't feel like you lose progress or move backward! To learn how to get access to ALL our free resources, watch this video: https://www.loom.com/share/3fe69b67790a4fbc9de22d64a486cb28?sid=6e14b006-7fbf-40b1-9ccf-5c9b5d7870fa Now, let's get into the episode! WATCH this episode on YouTube: https://youtu.be/U7wZY3NzQQo TIMESTAMPS: (00:00) — Introduction (01:09) — Today's topic: adapting your training & nutrition around injury & sickness (03:43) — How to know when you need to stop training (& what to do) (13:37) — Adjustments to make if you CAN still train (or have been cleared to start) (20:58) — How to eat during times of injury or illness (27:14) — Recap & final thoughts PREVIOUS EPISODES MENTIONED: ‣ Mastering Mindset for Menopause Fat Loss (feat. Coach Amy) - https://podcasts.apple.com/ca/podcast/mastering-mindset-for-menopause-fat-loss-feat-coach/id1683220450?i=1000613955318 CONNECT WITH ME ONLINE: ‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ 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 ---- Post-Production by: David Margittai | In Post Media Website: https://www.inpostmedia.com Email: david@inpostmedia.com © 2023 Stephanie Fusnik & VitalityOET | |||
| 15 May 2023 | Low Carb in Menopause is Making You SKINNY FAT | MMP Ep.6 | 00:20:41 | |
When you think about wanting to lose a couple pounds, what is the first thing that comes to mind? For most, it is cutting out carbs. However, that may not be the best decision—ESPECIALLY if you are in perimenopause/menopause, are stressed, are not getting enough sleep, are active, eating low-calorie, or have thyroid issues! Today, I am unpacking the truth about carbs—why you need them and how to incorporate them into your diet without spiking your blood sugars so you can lose fat WHILE still enjoying those yummy carbs! WATCH this episode on YouTube: https://youtu.be/9gZ2NixKa9Y TIMESTAMPS: (00:00) — Introduction (00:41) — About today's episode — the truth about carbohydrates (01:20) — Breaking down the glycemic index (02:18) — The importance of fiber (03:48) — Fruit (04:56) — What kinds of carbs can you eat? (05:58) — Why only eating carbs on workout days may be a bad idea (07:55) — Low carb increases stress levels (09:38) — Your CNS and brain need carbs to function properly (10:17) — Why are pre and post-workout carbs important? (12:22) — Carbs are vital for maintaining muscle mass (13:27) — Carbs improve sleep quality (+ bedtime snack ideas) (17:10) — How to start incorporating more carbs in your diet (& things to look out for) (19:47) — Final thoughts CONNECT WITH ME ONLINE: ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ 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 ---- Post-Production by: David Margittai | In Post Media Website: https://www.inpostmedia.com Email: david@inpostmedia.com © 2023 Stephanie Fusnik & VitalityOET | |||
| 09 Sep 2024 | Eating Healthy When You Hate Cooking | MMP Ep. 124 | 00:23:49 | |
Cooking is cancelled!
Today I am going to cover what the staples are to stay on track and reach your goals WITHOUT slaving away in the kitchen!
Cause let’s face it - sometimes you just ain’t got time for that!
I give you my go to list of all the staples I like to have on hand and the meals I can construct in 10 minutes or less!!
TIMESTAMPS: (00:00) - Intro (01:09) - Overview of today's episode (01:25) - Defining "eating healthy" (05:13) - The fundamentals of eating healthy (05:44) - Getting enough protein (how to without cooking much) (10:07) - Carbs at every meal (12:02) - Healthy fats (12:39) - Fruits & vegetables (15:03) - Steph's favorite meals with minimal cooking (22:18) - Final thoughts & reminders! CONNECT WITH ME ONLINE: ‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ Our Website! - https://www.vitalityoet.com/ ‣ Learn more about DUTCH hormone testing with VitalityOET - https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537 ‣ Menopause supplements (use code VITALITY10 for 10% off your order) - https://shop.nutritiondynamic.com/collections/all ‣ Instagram: https://www.instagram.com/vitalityoet.stephanie ‣ WATCH the podcast on YouTube: https://www.youtube.com/@metabolismandmenopausepodcast ‣ All other links: https://stan.store/vitalityoetstephanie ---- © 2024 Stephanie Fusnik & VitalityOET | |||
| 04 Jul 2024 | Pros and Cons of Different Diets in Menopause (Feat. VitalityOET Team) | MMP Ep. 105 | 01:39:12 | |
There are SO many diets out there - so how do you know which one is best for?
Or maybe you thought you had it figured out - but now it stopped working.
In this episode I had a few of my coaches to help me go over the pros and cons of different diets to help you figure out what is best for you!
We covered: - Keto/Low Carb - Weight Watchers - NOOM - Fasting - Whole 30 - Carnivore - Vegan -And MORE!
TIMESTAMPS: (00:00) - Intro (01:46) - Start of the episode (02:46) - Keto (15:58) - The Carnivore Diet (24:28) - Veganism (35:54) - Pescetarianism (42:43) - Whole 30 (49:54) - The Mediterranean Diet (59:28) - Weight Watchers (01:07:16) - OMAD (One Meal a Day) (01:11:44) - Intermittent Fasting (01:17:51) - Noom (01:24:16) - 75 Hard (01:26:00) - Black & white thinking around food, Intuitive Eating, and Mindful Eating (01:29:27) - Breaking the "diet hopping" cycle & finding what helps you feel your best (01:38:03) - Recap & reminders CONNECT WITH ME ONLINE: ‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ Our Website! - https://www.vitalityoet.com/ ‣ Learn more about DUTCH hormone testing with VitalityOET - https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537 ‣ Menopause supplements (use code VITALITY10 for 10% off your order) - https://shop.nutritiondynamic.com/collections/all ‣ Instagram: https://www.instagram.com/vitalityoet.stephanie ‣ WATCH the podcast on YouTube: https://www.youtube.com/@metabolismandmenopausepodcast ‣ All other links: https://stan.store/vitalityoetstephanie ---- © 2024 Stephanie Fusnik & VitalityOE | |||
| 01 May 2023 | What is Perimenopause? | MMP Ep.1 | 00:14:43 | |
Welcome to the first episode of The Metabolism and Menopause Podcast! Today, I wanted to kick things off by explaining what perimenopause and menopause actually are—especially since 1.1 billion women are expected to be in perimenopause by 2025! So it is incredibly important to understand what is actually going on in our bodies as females. And while perimenopause and menopause is a natural process that is supposed to happen as we age, the aggressive side effects are not. The symptoms are common but you shouldn't be suffering for 10 years just trying to "survive" this time period. In this episode, we cover what perimenopause and menopause is and how to get off this crazy symptom rollercoaster! Let's get into it! WATCH this episode on YouTube: https://youtu.be/ua4MxtC-kF0 TIMESTAMPS: (00:00) — Introduction (01:35) — The differences between menopause and perimenopause (04:05) — What can we do? (06:44) — Ways to lower our stress without ACTUALLY lowering our stress (07:30) — Eat your carbohydrates (09:07) — Stop fasting (09:40) — Make sure you're eating enough food (10:29) — Adjust your exercise appropriately (strength/resistance train) (12:38) — Walk more (outside in the sun is even better) (12:57) — Recap (14:34) — Wrap-up CONNECT WITH ME ONLINE: ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ 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 ---- Post-Production by: David Margittai | In Post Media Website: https://www.inpostmedia.com Email: david@inpostmedia.com © 2023 Stephanie Fusnik & VitalityOET | |||
| 24 Feb 2025 | Mitochondria Matters: Boosting Energy, Burning Fat & Balancing Hormones in Menopause | MMP Ep. 172 | 00:38:04 | |
Are you tired of feeling drained, battling stubborn weight gain, and struggling with hormone imbalances? The answer might lie in a surprising place—your mitochondria! These tiny powerhouses are the secret to unlocking your body’s full potential during menopause. In this episode, we dive deep into why mitochondria are the missing link to boosting your energy, burning fat, and bringing your hormones back into balance. You’ll learn how to reignite these cellular engines, and why addressing your mitochondria could be the game-changer you’ve been searching for in your menopause journey. Tune in for simple tips that will leave you feeling more vibrant, energized, and in control of your health! Get ready to transform how you feel from the inside out—because your mitochondria matter more than you think. Join our Reversing Menopause Inflammation To Accelerate Fat Loss Master Class: https://www.vitalityoet.com/offers/dnbLidqp TIMESTAMPS: (00:00) - Intro (01:05) - The truth about mitochondria (02:02) - Understanding the functions of mitochondria (05:35) - What happens when mitochondrial health gets worse (07:49) - How inflammation impacts mitochondria and accelerates aging (13:45) - Does mitochondrial dysfunction contributes to chronic diseases? (15:27) - The role of hormones like estrogen, thyroid, and progesterone in mitochondrial health (21:44) - How does stress and cortisol impact mitochondria? (26:18) - The impact of insulin on the mitochondria (32:21) - What’s the best way to support your mitochondria for better health? CONNECT WITH ME ONLINE: ‣ Fill out our Complimentary Health Assessment to receive customized guidelines for: - how much you should eat🍴 - what you should eat 🌮 - exercise adjustments🏋🏽♀️ - lifestyle recommendations🚶♀️ - specific resources to support you on your journey📕 https://forms.gle/4LMFxT7Jk23Yphq46 ‣ Check out our BRAND NEW workout subscription:https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss:https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call -https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! -https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ Our Website! -https://www.vitalityoet.com/ ‣ Learn more about DUTCH hormone testing with VitalityOET -https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537 ‣ Menopause supplements (use code VITALITY10 for 10% off your order) -https://shop.nutritiondynamic.com/collections/all ‣ Instagram:https://www.instagram.com/vitalityoet.stephanie ‣ WATCH the podcast on YouTube:https://www.youtube.com/@metabolismandmenopausepodcast ‣ All other links:https://stan.store/vitalityoetstephanie ---- © 2025 Stephanie Fusnik & VitalityOET | |||
| 15 Jan 2024 | The Real Reason You Are Not Getting Results | MMP Ep.56 | 00:34:19 | |
Today I talk about why you are not getting results. The reason you seem to fall off the wagon over and over again. Why things stopped working for you. I think you will be surprised... These are principles that you can apply to all areas of your life - not just health and fitness. I promise it will change everything for you. TIMESTAMPS: (00:00) - Intro (02:26) - What actually creates results (07:05) - The 4 laws that determine who you are and what you achieve (15:04) - Building consistency (stop trying) (19:04) - How to start being consistent (21:00) - Start making the right choices (26:38) - Setting proper expectations (28:24) - Enjoying the steps to get to your goal (29:24) - What your life looks like in 10 years (31:38) - Recap + Outro CONNECT WITH ME ONLINE: ‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ 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 ---- © 2024 Stephanie Fusnik & VitalityOET | |||
| 05 Aug 2024 | 5 Causes of Cellulite in Perimenopause | MMP Ep. 114 | 00:32:38 | |
87-98% of women have cellulite! And it happens at all body fat percentages and can happen at any age!
So what exactly causes cellulite? What IS cellulite? And what the heck can you do to reduce it?
That is exactly what you will find out in this episode!
TIMESTAMPS: (00:00) - Intro (01:10) - Overview of cellulite (01:52) - Some causes of cellulite & how to prevent them (02:21) - Insulin & estrogen's effect on cellulite (02:50) - Leaky gut & cellulite (04:09) - What to focus on to remove cellulite & improve your health (07:12) - How does birth control affect this? (08:11) - What cellulite actually is (09:24) - You can't spot reduce cellulite BUT here's to do improve it (22:02) - Addressing estrogen dominance (24:57) - What should your exercise look like? (26:53) - Improving your progesterone (28:46) - The action steps that will actually make a difference (32:07) - Final thoughts + reminders CONNECT WITH ME ONLINE: ‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ Our Website! - https://www.vitalityoet.com/ ‣ Learn more about DUTCH hormone testing with VitalityOET - https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537 ‣ Menopause supplements (use code VITALITY10 for 10% off your order) - https://shop.nutritiondynamic.com/collections/all ‣ Instagram: https://www.instagram.com/vitalityoet.stephanie ‣ WATCH the podcast on YouTube: https://www.youtube.com/@metabolismandmenopausepodcast ‣ All other links: https://stan.store/vitalityoetstephanie ---- © 2024 Stephanie Fusnik & VitalityOET | |||
| 20 Nov 2023 | 5 Steps for Better Gut Health and Menopause Fat Loss | MMP Ep.40 | 00:33:54 | |
Are you struggling with bloating and bowel movements since perimenopause? Or maybe your symptoms got worse? It turns out, estrogen has a LOT to do with it! On today's episode I am going to cover: -How your digestive system actually works -What the most common gut health issues and symptoms are -How perimenopause and menopause contribute to things -5 FREE things to improve gut health and bloating for menopause fat loss you can start doing TODAY Also, our Black Friday promotion is here! We've got: -Discounts on coaching -Amazon gift cards -Vitality t-shirts -You'll be entered to win a free DUTCH test or month of coaching -And MORE! Book a call to learn more about coaching and our Black Friday Offer HERE: https://calendly.com/d/3sy-mjd-zyn/black-friday-application-call To learn how to get access to ALL our free resources, watch this video: https://www.loom.com/share/3fe69b67790a4fbc9de22d64a486cb28?sid=6e14b006-7fbf-40b1-9ccf-5c9b5d7870fa Now, let's get into the episode! WATCH this episode on YouTube: https://youtu.be/nHrB2javc88 TIMESTAMPS: (00:00) — Introduction (01:12) — Today's topic: breaking down the digestive system & improving gut health (02:30) — How the digestive system works (10:53) — Common symptoms of gut trouble & what causes them (14:45) — Why do any of these things matter for weight loss? (19:46) — 5 simple tips to improve gut health (20:26) — 1) Chew your food more (24:19) — 2) Put your fork down between bites (25:08) — 3) Avoid water (or other fluids) 10 minutes before & after meals (27:42) — 4) Walk more (28:43) — 5) Eat distraction-free & sit while doing it (30:20) — *BONUS Tip* - Feet up! (31:52) — Recap (33:14) — Don't miss out on our Black Friday coaching promotion! (link in the description) PREVIOUS EPISODES MENTIONED: ‣ Gall Bladder & Menopause Gut Health (feat. Coach Hannah) - https://podcasts.apple.com/ca/podcast/gall-bladder-menopause-gut-health-feat-coach-hannah/id1683220450?i=1000627434973&app=podcast CONNECT WITH ME ONLINE: ‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ 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 ---- Post-Production by: David Margittai | In Post Media Website: https://www.inpostmedia.com Email: david@inpostmedia.com © 2023 Stephanie Fusnik & VitalityOET | |||
| 01 Jan 2024 | Fasting in Menopause | MMP Ep.52 | 00:30:50 | |
To fast or not to fast - that is the question! Maybe you tried it before and it worked… until it didn’t it. So did it really work? I doubt your intention was to lose weight and then stop or worse - gain it all back. In know there are a TON of health gurus and doctors who advocate for fasting due to a number of reasons however how do you know if it is right for you? The truth is fasting is NOT great for most women - in fact we avoid it at all costs with our clients. Can it work for SOME? Sure. Do you have to fast for results? No. And for many women it will actually result in weight gain, weight loss resistance, hormonal imbalances, poor relationships with food and a whole lot more. Today I am covering a lot of things about fasting FOCUSING ON WOMEN IN PERIMENOPAUSE AND ONWARDS. Menopause Fat Loss Workshop Pre-Workshop: Fill out metabolic assessment so we can figure exactly what is preventing you from losing weight AND make you a customized plan. Night 1: We go over the 5 main things preventing you from losing fat during menopause. Night 2: Small break out sessions with a coach to help you understand your results, and your plan to finally reach your goals. AND 1 PERSON WILL WIN 3 MONTHS OF FREE COACHING Applications January 7th This is your chance to get a customized plan AND time with a coach to ensure your success in 2024! $59 CAD (~$44 USD) - https://www.vitalityoet.com/januaryworkshop147645 This event IS capped and once filled we will no longer be taking applications to ensure that the groups stay small and you get as much quality time with a coach as possible. TIMESTAMPS: (00:00) - Intro + menopause fat loss workshop (02:33) - Fasting overview (04:49) - Studies on women & fasting (12:28) - 9 Reasons why fasting is not great for women (13:17) - 1) Creates stress through a lack of calories (13:46) - 2) Low protein intake (15:45) - 3) It’s affect on cortisol (20:37) - 4) Loss of muscle mass (21:40) - 5) Blood sugar dysregulation (23:46) - 6) Can lead to binges (26:00) - 7) Negative affects on your relationship with food (26:37) - 8) You don’t learn about food quality/quantities and how it affects you (27:46) - 9) It puts you in the “Eat less, Move More” mentality (29:49) - Outro CONNECT WITH ME ONLINE: ‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ 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 ---- © 2023 Stephanie Fusnik & VitalityOET | |||
| 16 Jan 2025 | Endometriosis, Hysterectomies, and Menopause | MMP Ep. 161 | 01:11:27 | |
I was so blessed to have coach Brittany on the podcast today to talk all about endometriosis (and adenomyosis). She not only has a ridiculous amount of knowledge around women’s health and hormones BUT also is a woman who has endometriosis and can speak from personal experience. She has lived it - had done multiple things to help and ultimately made the decision to have a hysterectomy (which is not for everyone - listen to episode 25 of the podcast to learn most about hysterectomies and surgical menopause specifically). This podcast will help you understand the risk factors and identify symptoms of endometriosis but also provide you with pain management options and lifestyle changes you can take to improve your quality of life. I am so lucky to have Brittany as a coach on our team because she has lived through hormonal struggles since her first period, has experienced medical gaslighting for decades and because of that it is empowering and coaching women through Vitality through their own hormonal and fat loss journeys. I hope you enjoy this podcast as much as I enjoyed recording it. TIMESTAMPS: (00:00) - Intro (01:01) - An overview of endometriosis (02:46) - What is endometriosis? (05:24) - Potential causes and contributing factors of endometriosis (11:13 )- Assessing endometriosis severity based on its 4 stages (15:01) - What are the common symptoms of endometriosis? (18:03) - Is there a cure for endometriosis? (19:08) - Conventional options for managing endometriosis and their side effects (27:51) - Surgical interventions for managing endometriosis (31:02) - Alternative treatments to consider for endometriosis (51:50) - Environmental toxins as contributing factors to endometriosis (56:09) - Diagnosis of endometriosis (57:30) - Brittany’s biggest struggle with endometriosis (1:08:55)- How empathy and encouragement can transform healing journeys CONNECT WITH ME ONLINE: ‣ Fill out our Complimentary Health Assessment to receive customized guidelines for: - how much you should eat🍴 - what you should eat 🌮 - exercise adjustments🏋🏽♀️ - lifestyle recommendations🚶♀️ - specific resources to support you on your journey📕 https://forms.gle/4LMFxT7Jk23Yphq46 ‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ Our Website! - https://www.vitalityoet.com/ ‣ Learn more about DUTCH hormone testing with VitalityOET - https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537 ‣ Menopause supplements (use code VITALITY10 for 10% off your order) - https://shop.nutritiondynamic.com/collections/all ‣ Instagram: https://www.instagram.com/vitalityoet.stephanie ‣ WATCH the podcast on YouTube: https://www.youtube.com/@metabolismandmenopausepodcast ‣ All other links: https://stan.store/vitalityoetstephanie ---- © 2025 Stephanie Fusnik & VitalityOET | |||
| 26 Jun 2023 | Menopause — When to Cut Calories for Fat Loss | MMP Ep.12 | 00:23:40 | |
So, you want to lose weight... but here are two questions we need to answer first! Are you ready to cut your calories? And if you cut your calories starting today, are you going to see fat loss? PROBABLY NOT! I bet that is not the answer you were hoping for... In today's episode, I cover: 1) How we help clients determine if they are actually ready for a fat loss phase or if they need to reverse diet first 2) Our NON-NEGOTIABLE pre-diet checklist 3) How to go into a fat loss phase and how long to stay there 4) How to ultimately get success Let's dive in! WATCH this episode on YouTube: https://youtu.be/7lEmOFOplTo TIMESTAMPS: (00:00) — Introduction (01:19) — Are you ready for a fat loss phase? Here is how we assess (04:28) — What to do if you're not ready for a diet yet (06:30) — Our NON-NEGOTIABLE pre-diet checklist (08:34) — How to successfully enter a fat loss phase & how long to stay in it (13:33) — What the fat loss phase should look like (18:28) — Signs that you need to go back to reverse dieting (20:56) — Some final things to note about the fat loss phase CONNECT WITH ME ONLINE: ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ Learn more about DUTCH hormone testing with VitalityOET - https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537 ‣ 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 ---- Post-Production by: David Margittai | In Post Media Website: https://www.inpostmedia.com Email: david@inpostmedia.com © 2023 Stephanie Fusnik & VitalityOET | |||
| 14 Dec 2023 | The Pelvic Floor and Menopause with Doula and Coach Brittany | MMP Ep.47 | 00:37:20 | |
Today, I had the wonderful Coach Brittany (who is also a doula) on the podcast to chat about pelvic floor changes in perimenopause and menopause. We covered: -What the pelvic floor is -Pelvic floor changes and symptoms in menopause -Solutions -Exercises for the pelvic floor -Potential supplements to try To access our free pelvic floor strengthening guide (with exercises) head to: https://www.vitalityoet.com/pelvicfloorandmenopause-9702 To learn how to get access to ALL our free resources, watch this video: https://www.loom.com/share/3fe69b67790a4fbc9de22d64a486cb28?sid=6e14b006-7fbf-40b1-9ccf-5c9b5d7870fa Now, let's get into the episode! WATCH this episode on YouTube: https://youtu.be/wTjG8U3-5_I TIMESTAMPS: (00:00) — Introduction (01:06) — Today's topic: the pelvic floor and menopause (02:19) — What is the pelvic floor? (05:02) — Common pelvic floor issues during perimenopause & menopause (09:11) — 1) Incontinence (11:49) — 2) Constipation (13:41) — 3) Urethral irritation (15:21) — 4) Dyspareunia (18:24) — 5) Pelvic organ prolapse (21:04) — Things that can help improve pelvic floor health (24:54) — The connection between fight-or-flight & the pelvic floor (& what you can do about it) (28:52) — Exercises for your pelvic floor (34:15) — Helpful herbs & supplements (35:53) — Wrap-up PREVIOUS EPISODES MENTIONED: ‣ Hysterectomies, Surgical Menopause, & Pelvic Prolapse (feat. Coach Brittany) - https://podcasts.apple.com/ca/podcast/hysterectomies-surgical-menopause-pelvic-prolapse-feat/id1683220450?i=1000629043987 ‣ Insulin Resistance & Menopause - https://podcasts.apple.com/ca/podcast/insulin-resistance-menopause-mmp-ep-3/id1683220450?i=1000611282522 ‣ Menopause, Cortisol, & Adrenal Fatigue - https://podcasts.apple.com/ca/podcast/menopause-cortisol-adrenal-fatigue-mmp-ep-19/id1683220450?i=1000624361638 ‣ Alcohol, Fat Loss, and Menopause - https://podcasts.apple.com/ca/podcast/alcohol-fat-loss-and-menopause-mmp-ep-14/id1683220450?i=1000620473251 CONNECT WITH ME ONLINE: ‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ 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 ---- Post-Production by: David Margittai | In Post Media Website: https://www.inpostmedia.com Email: david@inpostmedia.com © 2023 Stephanie Fusnik & VitalityOET | |||
| 02 Oct 2023 | Working Out For Maximal Results in Menopause (feat. Coach Emma) | MMP Ep.26 | 00:46:47 | |
Today, I have the wonderful Coach Emma on the podcast to chat about how to work out to get the BEST results in menopause! We cover:
We're also introducing our BRAND NEW workout subscription, which includes 4 different workouts designed to boost metabolism and improve cortisol and hormonal balance in women in perimenopause and onwards—all for just $45.99 CAD ($35 USD) per month! The workout options include:
And you can check it out here: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout Let's get into the episode! WATCH this episode on YouTube: https://youtu.be/ItbOxQNKhgM TIMESTAMPS: (00:00) — Introduction (01:15) — Today's topic: working out for maximal results in menopause (02:28) — Check out our new workout program subscription! (link in the show notes) (03:07) — What is resistance training? (04:30) — Why is weight lifting the superior method of exercise for fat burning? (10:21) — What do we mean by "lifting with intention"? (17:13) — How can I apply intention to my workouts? (24:47) — Ways to optimize your workouts (32:04) — Understanding the purpose of a workout (& mistakes we made early in our journies) (39:30) — Tips for setting up your own workout programs (45:24) — Final thoughts CONNECT WITH ME ONLINE: ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ 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 ---- Post-Production by: David Margittai | In Post Media Website: https://www.inpostmedia.com Email: david@inpostmedia.com © 2023 Stephanie Fusnik & VitalityOET | |||