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5 Exercise Mistakes Keeping You Fat - Perimenopause Edition | MMP Ep. 296
May 4, 2026
40m 14s
Using Your Fitness Tracker to Understand Why Fat Loss is Stalled, HRV weight loss hack | MMP Ep. 295
Apr 30, 2026
26m 15s
5 Healthy Habits That Are Blocking Fat Loss Over 40 | MMP Ep. 294
Apr 27, 2026
30m 12s
5 Fiber Types to Unlock Fat Loss Over 40 | MMP Ep. 293
Apr 23, 2026
21m 14s
5 Reasons You are Still Exhausted No Matter How Much You Sleep | MMP Ep. 292
Apr 20, 2026
24m 32s
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| Date | Episode | Topics | Guests | Brands | Places | Keywords | Sponsor | Length | |
|---|---|---|---|---|---|---|---|---|---|
| 5/4/26 |  5 Exercise Mistakes Keeping You Fat - Perimenopause Edition | MMP Ep. 296✨ | exercise mistakesperimenopause+3 | — | Vitality Secrets for Sustainable Fat Loss | — | exercisefat loss+5 | — | 40m 14s | |
| 4/30/26 |  Using Your Fitness Tracker to Understand Why Fat Loss is Stalled, HRV weight loss hack | MMP Ep. 295✨ | fat lossheart rate variability+4 | — | Fitness TrackerVagus Nerve Guide+2 | — | fat lossheart rate variability+5 | — | 26m 15s | |
| 4/27/26 |  5 Healthy Habits That Are Blocking Fat Loss Over 40 | MMP Ep. 294✨ | fat losshealthy habits+3 | — | Vitality Secrets for Sustainable Fat LossVitalityOET | — | fat lossmetabolism+3 | — | 30m 12s | |
| 4/23/26 |  5 Fiber Types to Unlock Fat Loss Over 40 | MMP Ep. 293✨ | fiber typesfat loss+4 | — | Vitality Secrets for Sustainable Fat LossVitality OET+2 | — | fiberfat loss+5 | — | 21m 14s | |
| 4/20/26 |  5 Reasons You are Still Exhausted No Matter How Much You Sleep | MMP Ep. 292✨ | exhaustionsleep+4 | — | Vitality Secrets for Sustainable Fat LossVitality OET+2 | — | exhaustionsleep+5 | — | 24m 32s | |
| 4/16/26 |  Can't Lose Weight? Don't Feel Like Yourself? It's The Cell Danger Response! | MMP Ep. 291✨ | cell danger responsefat loss+4 | — | Vitality SecretsVitality OET+3 | — | weight lossmetabolism+5 | — | 27m 27s | |
| 4/13/26 |  Calculating Calories + Macros For Fat Loss Over 40 | MMP Ep. 290✨ | caloriesmacros+4 | — | — | — | calorie calculationmacronutrients+5 | — | 33m 43s | |
| 4/9/26 |  What To Do If Your Reverse Diet Fails - What Gets Missed In Women Over 40 | MMP Ep. 289✨ | reverse dietingmetabolism+4 | — | Vitality SecretsYouTube Channel | — | reverse dietingmetabolism+5 | — | 38m 11s | |
| 4/6/26 |  Reverse Dieting After 40: Do’s and Don’ts For Fat Loss Success | MMP Ep. 288✨ | reverse dietingfat loss+4 | — | Reverse Dieting GuideVitality Secrets for Sustainable Fat Loss+3 | — | reverse dietingfat loss success+5 | — | 34m 56s | |
| 4/2/26 |  Reasons a GLP-1 Didn’t Result in Fat Loss (and What the Heck to Do Now) | MMP Ep. 287✨ | GLP-1 medicationsfat loss+4 | — | GLP-1 medicationsDetox Grocery List+6 | — | GLP-1fat loss+5 | — | 21m 28s | |
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| 3/30/26 |  Your “Ideal Weight” Explained | MMP Ep. 286✨ | ideal weightbody confidence+4 | — | Vitality OET | — | ideal weightbody image+5 | — | 18m 05s | |
| 3/26/26 |  HRT, DUTCH testing and the truth about perimenopause weight gain with Dr. Carrie Jones | MMP Ep. 285✨ | perimenopauseweight gain+3 | Dr. Carrie Jones | Vitality OETDUTCH | — | perimenopauseweight gain+5 | — | 48m 08s | |
| 3/23/26 |  You Sleep But Feel Exhausted: 6 Steps To Get Energy Back In Perimenopause & Menopause | MMP Ep. 284 | Bedtime Snack Guide: https://www.vitalityoet.com/bedtimesnacks Book Your COMPLEMENTARY CONSULTATION and CALORIE CALCULATION Call: https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoomYou’re not just “a little tired.”And you’re definitely not lazy.If you feel exhausted no matter how well you eat, how early you go to bed, or how hard you try… this episode is for you.Perimenopause fatigue isn’t about motivation or discipline—it’s about what’s happening inside your body. And most women are never told the real reason their energy keeps disappearing.In this episode, we unpack why fatigue in this season feels different, why the usual advice falls flat, and what your body is actually asking for when energy won’t come back.If you’ve been running on fumes and wondering what changed—this conversation will land.🎧 Press play and let’s talk about what’s really going on.📲 Connect With Stephanie:Instagram: https://www.instagram.com/vitalityoet.stephanieEmail: stephanie@vitalityoet.com All Resources: https://stan.store/vitalityoetstephanie | — | ||||||
| 3/19/26 |  5 Steps to go from Fat Storing to Burning in perimenopause and menopause | MMP Ep. 283 | MMP Ep. 282: https://open.spotify.com/episode/0oiORKGMCNVUvNCuPgwPNi?si=qBtACk6MRKOFIeddQPGsigBook Your COMPLEMENTARY CONSULTATION and CALORIE CALCULATION Call: https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoomIf eating less and moving more hasn’t worked lately, this episode is your next step. Today we walk through the practical shift that helps your body start responding again — not by forcing fat loss, but by changing the signals your body receives.You’ll learn the order to focus on first, what most women accidentally do backwards, and how to move from a body that holds onto energy… to one that’s willing to use it.Because progress in this season isn’t created by pushing harder.It’s created by setting the right conditions so results can finally happen. 📲 Connect With Stephanie:Instagram: https://www.instagram.com/vitalityoet.stephanieEmail: stephanie@vitalityoet.com All Resources: https://stan.store/vitalityoetstephanie | — | ||||||
| 3/16/26 |  Sudden Weight Gain in Perimenopause + Menopause Without Changing Anything | MMP Ep. 282 | Book Your COMPLEMENTARY CONSULTATION and CALORIE CALCULATION Call: https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoomYou didn’t start eating differently.You didn’t stop moving.And yet your body changed — fast.This episode is for the moment women realize their old habits no longer create the same results… and the frustration that follows when effort stops matching outcome.We’re talking about why the scale can climb seemingly overnight in perimenopause and menopause, why doubling down often makes it worse, and how to start interpreting what your body is actually telling you instead of fighting it.Because this isn’t random.And it isn’t you “slipping.”Your body is responding to something — you just haven’t been taught how to read the signal yet.📲 Connect With Stephanie:Instagram: https://www.instagram.com/vitalityoet.stephanieEmail: stephanie@vitalityoet.com All Resources: https://stan.store/vitalityoetstephanie | — | ||||||
| 3/12/26 |  5 Ways to Reverse Insulin Resistance Fast in Perimenopause + Menopause | MMP Ep. 281 | BLOOD SUGAR CONTROL GUIDE: https://www.vitalityoet.com/menopausebloodsugarBook Your COMPLEMENTARY CONSULTATION and CALORIE CALCULATION Call: https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoomYou haven’t changed anything… and yet your doctor is now concerned with your blood sugar.In this episode, I break down why this happens so often in perimenopause and why cutting carbs and fasting is not the answer. The real issue is how your cells respond to fuel. When that communication shifts due to hormonal changes, your body gets pushed into storage mode even while you’re trying to do everything “right.”You’ll learn what’s actually driving rising blood sugar, fatigue, cravings, and stubborn weight - and the 5 practical shifts to improve blood sugar fast.📲 Connect With Stephanie:Instagram:https://www.instagram.com/vitalityoet.stephanieEmail:stephanie@vitalityoet.com All Resources:https://stan.store/vitalityoetstephanie | — | ||||||
| 3/9/26 |  Why Your Weight Can Change 2–7+ Pounds In 24–48 Hours) | MMP Ep. 280 | If the scale has ever jumped overnight and sent your mind spiraling, this episode is for you.We’re talking about why your weight can shift dramatically in a short window — and why reacting to those changes keeps so many women stuck in frustration, self-doubt, and overcorrection.This conversation reframes what that number is actually reflecting, why daily weigh-ins feel so emotionally charged, and how misunderstanding short-term changes can quietly sabotage long-term progress — especially for women over 40.If the scale has been dictating your mood, your confidence, or your next decision… this episode will change how you interpret it moving forward. 📲 Connect With Stephanie:Instagram: https://www.instagram.com/vitalityoet.stephanieEmail: stephanie@vitalityoet.com All Resources: https://stan.store/vitalityoetstephanie | — | ||||||
| 3/5/26 |  Bloating, Weight Gain And Anxiety - Aldosterone In Perimenopause | MMP Ep. 279 | 🎁 Stephanie's Birthday Giveaway: https://1ck2gu1qfir.typeform.com/bday2026Bloating, water retention, weight swings, and anxiety in perimenopause aren’t random. In this episode, we break down aldosterone, stress, progesterone decline, and electrolyte balance, and how they affect metabolism and weight after 40.📲 Connect With Stephanie:Instagram:https://www.instagram.com/vitalityoet.stephanieEmail:stephanie@vitalityoet.com All Resources:https://stan.store/vitalityoetstephanie | — | ||||||
| 3/2/26 |  Health, Marriage, and Busy Seasons: Getting Spousal Support Without Conflict | MMP Ep. 278 | 🎁 Stephanie's Birthday Giveaway: https://1ck2gu1qfir.typeform.com/bday2026You don’t stop caring about your health just because life gets busy.And you shouldn’t have to choose between taking care of your body and protecting your marriage.In this episode, I’m joined by Adam Schafer from MindPump, and we’re having an honest, grounded conversation about what it really looks like to pursue your health and fitness goals while navigating marriage, family life, and demanding seasons.Because let’s be real—Most women aren’t struggling with motivation.They’re struggling with support, time, guilt, and feeling like their goals create tension at home.In this conversation, we talk about:Why busy seasons are not the time to abandon your health—but also not the time to go extremeHow health goals can unintentionally create friction in a relationship (and how to prevent that)The difference between asking for support vs. expecting mind-reading from your spouseHow to communicate your health goals without it turning into conflict or resentmentWhat real spousal support actually looks like—and how to invite it without guiltWhy sustainable health requires alignment, not perfection, especially in marriageThis episode is for the woman who:Feels torn between caring for herself and keeping the peace at homeWants her partner’s support but doesn’t know how to ask for itIs navigating a full season of life and doesn’t want her health to be the casualtyYou are allowed to prioritize your health.You are allowed to want support.And you are allowed to build habits that work with your life—not against it.Press play if you want a healthier body and a stronger relationship—without burning yourself out in the process.📲 Connect With Stephanie:Instagram:https://www.instagram.com/vitalityoet.stephanieEmail:stephanie@vitalityoet.com All Resources:https://stan.store/vitalityoetstephanie | — | ||||||
| 2/26/26 |  How to Detox for Menopause Weight Loss | MMP Ep. 277 | DETOX GROCERY LIST:https://www.vitalityoet.com/detox-foodsFREE SUPPORT & RESOURCES:‣ Book a COMPLEMENTARY CONSULTATION + CALORIE CALCULATION call• how much & what to eat 🍴🌮• exercise & lifestyle recommendations 🚶♀️🏋🏽♀️• specific resources to support you on your journey 📕https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom‣ Take The Fat Loss Fix Quiz:https://1ck2gu1qfir.typeform.com/menometabolismIn this episode, Stephanie breaks down why detoxification becomes harder as you enter perimenopause and menopause — and why it directly impacts your ability to lose weight, lower inflammation, and feel energized again.You’ll learn:- Why toxins accumulate more easily after 40- How detox actually works inside your body- How hormonal shifts in perimenopause slow down detox pathways- The overlooked connection between detox, cortisol, insulin resistance, and belly fat- Why “detox teas” and fasting do the opposite of what you need- The simple daily steps you can take to support detox naturallyThis episode gives you the science behind detox, hormones, and fat loss — and shows you what actually works for women 40–60 who want real, sustainable results.Press play and learn how to support your detox pathways so your body can burn fat again.TIMESTAMPS:(00:00) Intro: Why Detox & Liver Function Matter for Fat Loss After 40(04:48) What Toxins Are & Why They Accumulate(08:20) How Detoxification Actually Works (Gut → Liver → Elimination)(10:35) Where Detox Breaks Down (Phase 1, Phase 2 & Protein Needs)(15:30) Stress, Cortisol & Why Perimenopause Amplifies Everything(17:42) Why Detox Teas & “Eat Less, Move More” Backfire(20:00) How to Reduce Toxin Exposure (Simple Swaps That Add Up)(22:57) How to Support Detox Properly: Nutrition, Sleep & Stress RegulationCONNECT WITH ME ONLINE:‣ Book a COMPLEMENTARY CONSULTATION + CALORIE CALCULATION call• how much you should eat 🍴• what you should eat 🌮• exercise adjustments 🏋🏽♀️• lifestyle recommendations 🚶♀️• specific resources to support you on your journey 📕https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom‣ BRAND NEW workout subscription:https://coach.everfit.io/package/UF858169‣ Join our community: Metabolism and Menopause by Vitality - Secrets for Fat Losshttps://m.facebook.com/groups/969761266958379‣ Apply for coaching with us:https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom‣ Our Website: https://www.vitalityoet.com/‣ DUTCH hormone testing: https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537‣ Menopause supplements (code VITALITY10): https://shop.nutritiondynamic.com/collections/all‣ Instagram: https://www.instagram.com/vitalityoet.stephanieListen the Podcast on Apple or Spotify:Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496eApple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450All other links:https://stan.store/vitalityoetstephanieEmail: stephanie@vitalityoet.com----© 2026 Stephanie Crassweller & VitalityOET | — | ||||||
| 2/23/26 |  How to Eat Carbs for Fat Loss in Perimenopause | MMP Ep. 276 | CARB GUIDE: https://www.vitalityoet.com/menopause-carbs‣ Book a COMPLEMENTARY CONSULTATION + CALORIE CALCULATION call• how much & what to eat 🍴🌮• exercise & lifestyle recommendations 🚶♀️🏋🏽♀️• specific resources to support you on your journey 📕https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom‣ Take The Fat Loss Fix Quiz:https://1ck2gu1qfir.typeform.com/menometabolismIf you’re a woman over 40 trying to lose weight, the timing of your carbs matters just as much as the carbs themselves.In this episode, Stephanie breaks down the science of insulin sensitivity, cortisol, thyroid health, cravings, and recovery — and explains why your body responds differently to carbs in perimenopause.You’ll learn:- The best times of day to eat carbs for stable energy and fat loss- Why carbs actually lower cortisol and protect your thyroid- How to fuel around workouts so you burn more, not less- The one carb mistake that slows metabolism + spikes cravings- What kinds of carbs support hormones vs. sabotage themThis is the roadmap for women who are doing everything “right” but still stuck. The problem isn’t carbs — it’s timing.TIMESTAMPS:(00:00) Intro: Why Carbs Matter More After 40(01:12) The Carb Myth: Blood Sugar, Insulin Resistance & Fat Loss(02:43) The 7 Best Times to Eat Carbs (Starting with Morning Timing)(03:48) Always Pair Carbs with Protein (Stop Eating “Naked Carbs”)(05:29) Pre & Post-Workout Carb Strategy for Muscle + Fat Loss(08:42) Why Saving Carbs for Night Backfires(10:15) The Bedtime Carb Snack for Better Sleep & Lower Cortisol(12:17) Why Cutting Carbs Too Low Slows Fat Loss(14:35) How Carbs Support Thyroid, Muscle & Metabolism(19:37) Best Carbs to Eat (High-Fiber, Anti-Inflammatory Options)(23:41) Carbs to Limit (Protein Bars, Keto Snacks & Ultra-Processed “Health” Foods)(26:21) Carb Timing Summary + Final TakeawayCONNECT WITH ME ONLINE:‣ Book a COMPLEMENTARY CONSULTATION + CALORIE CALCULATION call• how much you should eat 🍴• what you should eat 🌮• exercise adjustments 🏋🏽♀️• lifestyle recommendations 🚶♀️• specific resources to support you on your journey 📕https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom‣ BRAND NEW workout subscription:https://coach.everfit.io/package/UF858169‣ Join our community: Metabolism and Menopause by Vitality - Secrets for Fat Losshttps://m.facebook.com/groups/969761266958379‣ Apply for coaching with us:https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom‣ Our Website: https://www.vitalityoet.com/‣ DUTCH hormone testing: https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537‣ Menopause supplements (code VITALITY10): https://shop.nutritiondynamic.com/collections/all‣ Instagram: https://www.instagram.com/vitalityoet.stephanieListen the Podcast on Apple or Spotify:Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496eApple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450All other links:https://stan.store/vitalityoetstephanieEmail: stephanie@vitalityoet.com----© 2025 Stephanie Crassweller & VitalityOET | — | ||||||
| 2/19/26 |  Should you take hormone replacement therapy or not? | MMP Ep. 275 | FREE SUPPORT & RESOURCES:‣ Book a COMPLEMENTARY CONSULTATION + CALORIE CALCULATION call• how much & what to eat 🍴🌮• exercise & lifestyle recommendations 🚶♀️🏋🏽♀️• specific resources to support you on your journey 📕https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom‣ Take The Fat Loss Fix Quiz:https://1ck2gu1qfir.typeform.com/menometabolismIf you’ve ever wondered “Is HRT cheating?”… or felt guilty for even thinking about getting help in perimenopause, this episode is your permission slip.Today we’re talking about the belief so many women carry quietly:“My mom didn’t need hormone therapy… so why do I?”We’ll explore why symptoms feel so different today, what’s really happening as estrogen, progesterone, and testosterone decline, and why modern women are facing a completely different hormonal landscape than past generations.You won’t hear pressure.You won’t hear fear.Just clarity, compassion, and the freedom to make the choice that’s right for you.If you’re dealing with night sweats, brain fog, anxiety, weight gain, or just the feeling of not being yourself anymore… this conversation will hit home.This isn’t about convincing you to take HRT.It’s about understanding your options — without shame, guilt, or comparison.Tune in. Your future self will thank you.Also see:https://youtu.be/XiYUUsN82rUTIMESTAMPS:(00:00) Intro: “If Menopause Is Natural, Why Would I Need HRT?”(01:09) The Cultural Conditioning Around “Doing It Naturally”(04:02) Why Our Mothers’ Experience Was So Different(08:36) Modern Hormone Support: Tools vs. Weakness(13:24) What Actually Happens When Estrogen & Progesterone Decline(15:10) Early Hormone Loss & Long-Term Health Risks(17:49) Why Today’s Women Need More Support Than Ever(20:54) If You Choose NOT to Do HRT: What You Must Protect(23:11) If You DO Choose HRT: Why Lifestyle Still Matters(24:40) Final Takeaway: You Don’t Have to Survive — You Can ThriveCONNECT WITH ME ONLINE:‣ Book a COMPLEMENTARY CONSULTATION + CALORIE CALCULATION call• how much you should eat 🍴• what you should eat 🌮• exercise adjustments 🏋🏽♀️• lifestyle recommendations 🚶♀️• specific resources to support you on your journey 📕https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom‣ BRAND NEW workout subscription:https://coach.everfit.io/package/UF858169‣ Join our community: Metabolism and Menopause by Vitality - Secrets for Fat Losshttps://m.facebook.com/groups/969761266958379‣ Apply for coaching with us:https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom‣ Our Website: https://www.vitalityoet.com/‣ DUTCH hormone testing: https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537‣ Menopause supplements (code VITALITY10): https://shop.nutritiondynamic.com/collections/all‣ Instagram: https://www.instagram.com/vitalityoet.stephanieListen the Podcast on Apple or Spotify:Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496eApple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450All other links:https://stan.store/vitalityoetstephanieEmail: stephanie@vitalityoet.com----© 2026 Stephanie Crassweller & VitalityOET | — | ||||||
| 2/16/26 |  10 Signs Inflammation Is Blocking Fat Loss in Menopause | MMP Ep. 274 | FREE SUPPORT & RESOURCES:‣ Book a COMPLEMENTARY CONSULTATION + CALORIE CALCULATION call• how much & what to eat 🍴🌮• exercise & lifestyle recommendations 🚶♀️🏋🏽♀️• specific resources to support you on your journey 📕https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom‣ Take The Fat Loss Fix Quiz:https://1ck2gu1qfir.typeform.com/menometabolism‣ Grab the inflammation grocery list: Cortisol + Inflammation Grocery Listhttps://www.vitalityoet.com/cortisol-grocerylistIn this episode, we break down why inflammation blocks fat burning—even when calories, workouts, and habits are “perfect” on paper. When inflammation is high, your body shifts into storage mode, and no amount of calorie cutting can override that signal.🔥 You cannot diet your way out of inflammation.In this episode, you’ll learn:- Why eating the same meals suddenly leads to weight gain- Why “healthy” foods cause bloating now- Why sleep, recovery, mood, and hunger feel off- Why cutting calories makes fat loss harder in menopause- The 10 signs inflammation is blocking fat loss- What actually helps reopen fat-burning pathwaysThis is not about motivation, discipline, or trying harder.It’s about understanding what’s changed in your body — and responding the right way.If you’re tired of feeling stuck, frustrated, and blamed by the scale, this episode will finally make things make sense.👇 Watch now to learn why fat loss isn’t broken — it’s blocked.#menopauseweightloss #Inflammation #FatLossOver40 #Perimenopause #HormoneHealth #Metabolism #WomenOver40 #InflammationAndWeightLossTIMESTAMPS:(00:00) Intro: Why Inflammation Is the Missing Fat-Loss Block(01:14) 10 Symptoms That Show Inflammation Is High (Bloat, Puffiness, Sleep, Cravings)(06:20) What Chronic Low-Grade Inflammation Actually Is(08:32) How Stress, Cortisol & Blood Sugar Shut Down Fat Burning(14:10) Why Perimenopause Makes Inflammation Worse(19:48) Step 1: Eat Enough & Stabilize Blood Sugar(23:57) Step 2: Train to Recover (Not to Punish)(26:04) Step 3: Calm Your Nervous System Daily(28:54) Step 4: Improve Sleep & Lower Nighttime Cortisol(30:46) Step 5: Reduce Hidden Inflammatory Drivers(33:14) Step 6: Support Detox & Drainage Pathways(35:12) What Progress Looks Like Before the Scale Moves(36:13) Final Takeaway: Lower the Load, Open the Fat-Burning PathwayCONNECT WITH ME ONLINE:‣ Book a COMPLEMENTARY CONSULTATION + CALORIE CALCULATION call• how much you should eat 🍴• what you should eat 🌮• exercise adjustments 🏋🏽♀️• lifestyle recommendations 🚶♀️• specific resources to support you on your journey 📕https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom‣ BRAND NEW workout subscription:https://coach.everfit.io/package/UF858169‣ Join our community: Metabolism and Menopause by Vitality - Secrets for Fat Losshttps://m.facebook.com/groups/969761266958379‣ Apply for coaching with us:https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom‣ Our Website: https://www.vitalityoet.com/‣ DUTCH hormone testing: https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537‣ Menopause supplements (code VITALITY10): https://shop.nutritiondynamic.com/collections/all‣ Instagram: https://www.instagram.com/vitalityoet.stephanieListen the Podcast on Apple or Spotify:Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496eApple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450All other links:https://stan.store/vitalityoetstephanieEmail: stephanie@vitalityoet.com----© 2026 Stephanie Crassweller & VitalityOET | — | ||||||
| 2/12/26 |  How to Diet Before Vacation: What Actually Works in Perimenopause | MMP Ep. 273 | FREE SUPPORT & RESOURCES:‣ Book a COMPLEMENTARY CONSULTATION + CALORIE CALCULATION call• how much & what to eat 🍴🌮• exercise & lifestyle recommendations 🚶♀️🏋🏽♀️• specific resources to support you on your journey 📕https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom‣ Take The Fat Loss Fix Quiz:https://1ck2gu1qfir.typeform.com/menometabolism‣ DETOX GROCERY LIST: Menopause Detox Grocery List + Recipeshttps://www.vitalityoet.com/detox-foodsMost women try to “diet harder” before a vacation… but for women in perimenopause and beyond, that strategy almost always backfires.In this episode, we’re talking about the one timeline shift that changes everything when it comes to losing weight and keeping it off while you travel.We’ll cover why your body reacts so differently after a fat-loss phase, what no one tells women about “vacation rebound weight,” and how to prepare your metabolism so you can actually enjoy your trip without spiraling.If you want to feel confident in your body and come home feeling good—not defeated—this episode will show you the smarter, science-backed way to prep for vacation.TIMESTAMPS:(00:00) Intro: The Vacation Weight-Loss Panic(02:25) The Biggest Mistake: Dieting Right Up Until You Leave(03:26) What Happens to Your Hormones in a Deficit (Thyroid, Leptin, Cortisol)(06:22) Step 1: Prime Your Body to Burn Calories Before Fat Loss(09:41) Step 2: How to Structure a Smart 8–12 Week Fat Loss Phase(11:46) The Golden Rule: Stop Dieting 4 Weeks Before Vacation(14:21) What to Do If Your Trip Is Soon (3-Week Stabilizing Plan)(18:49) Pre-Vacation Habits That Actually Reduce Bloat(20:32) Final Takeaway: Don’t Chase Shortcuts Before VacationCONNECT WITH ME ONLINE:‣ Book a COMPLEMENTARY CONSULTATION + CALORIE CALCULATION call• how much you should eat 🍴• what you should eat 🌮• exercise adjustments 🏋🏽♀️• lifestyle recommendations 🚶♀️• specific resources to support you on your journey 📕https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom‣ BRAND NEW workout subscription:https://coach.everfit.io/package/UF858169‣ Join our community: Metabolism and Menopause by Vitality - Secrets for Fat Losshttps://m.facebook.com/groups/969761266958379‣ Apply for coaching with us:https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom‣ Our Website: https://www.vitalityoet.com/‣ DUTCH hormone testing: https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537‣ Menopause supplements (code VITALITY10): https://shop.nutritiondynamic.com/collections/all‣ Instagram: https://www.instagram.com/vitalityoet.stephanieListen the Podcast on Apple or Spotify:Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496eApple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450All other links:https://stan.store/vitalityoetstephanieEmail: stephanie@vitalityoet.com----© 2026 Stephanie Crassweller & VitalityOET | — | ||||||
| 2/9/26 |  The Best Way to Calorie Deficit for Women Over 40 (Without Wrecking Your Hormones or Metabolism) | MMP Ep. 272 | FREE SUPPORT & RESOURCES:‣ Book a COMPLEMENTARY CONSULTATION + CALORIE CALCULATION call• how much & what to eat 🍴🌮• exercise & lifestyle recommendations 🚶♀️🏋🏽♀️• specific resources to support you on your journey 📕https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom‣ Take The Fat Loss Fix Quiz:https://1ck2gu1qfir.typeform.com/menometabolismIf you’ve tried eating less in your 40s and ended up more bloated, more tired, hungrier, and somehow heavier — this episode explains why.Stephanie breaks down:• Why your body no longer responds to dieting like it did in your 20sShifts in estrogen, progesterone, muscle, stress, and inflammation change how your metabolism interprets a deficit.• The real reason fat loss stallsMost women don’t have a calorie problem — they have a calorie utilization problem.• What MUST happen before a deficit worksLearn how to reopen fat-burning pathways by improving liver function, lowering cortisol, stabilizing blood sugar, improving digestion, and protecting muscle.• How to create a deficit the right waySmall, sustainable drops… protein prioritized… carbs used strategically… lifting over punishment… sleep + recovery as non-negotiables.• When dieting is actually the WRONG moveHigh stress, poor sleep, inflammation, and long dieting history all mean: fix function first.This episode shows you how to finally make fat loss predictable again — by matching your strategy to your physiology today.TIMESTAMPS:(00:00) Intro: Why Calorie Deficits Stop Working After 40(01:08) What a True Calorie Deficit Actually Is (and Isn’t)(03:36) Why Cutting Calories Backfires in Perimenopause(06:55) The #1 Mistake: Starting the Deficit Too Soon(08:03) Making Your Body Good at Burning Calories First(13:38) Lowering Stress, Inflammation & Opening Fat-Burning Pathways(22:24) Protein, Training & Supporting Metabolism in a Deficit(27:29) How Big a Deficit Should Actually Be(32:31) Meal Timing, Sleep & Why Consistency Matters More Than Willpower(35:47) When a Calorie Deficit Is NOT the Answer(39:08) Final Takeaway: Heal First, Then Lose Fat (Not the Other Way Around)CONNECT WITH ME ONLINE:‣ Book a COMPLEMENTARY CONSULTATION + CALORIE CALCULATION call• how much you should eat 🍴• what you should eat 🌮• exercise adjustments 🏋🏽♀️• lifestyle recommendations 🚶♀️• specific resources to support you on your journey 📕https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom‣ BRAND NEW workout subscription:https://coach.everfit.io/package/UF858169‣ Join our community: Metabolism and Menopause by Vitality - Secrets for Fat Losshttps://m.facebook.com/groups/969761266958379‣ Apply for coaching with us:https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom‣ Website: https://www.vitalityoet.com/‣ DUTCH hormone testing: https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537‣ Menopause supplements (code VITALITY10): https://shop.nutritiondynamic.com/collections/all‣ Instagram: https://www.instagram.com/vitalityoet.stephanieListen the Podcast on Apple or Spotify:Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496eApple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450All other links:https://stan.store/vitalityoetstephanieEmail: stephanie@vitalityoet.com----© 2026 Stephanie Crassweller & VitalityOET | — | ||||||
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