Stay ConnectedOur mission is to teach women about how their bodies change during the perimenopausal period (and onwards) so they can finally reach their health and fitness goals, live a life full of vitality and feel in CONTROL and at home in their bodies again!
There is no excessive restrictions, no taking out your favorite foods, no doing crazy high intensity exercise or cutting out carbs!
We cover hormones, exercise, nutrition and answer all of your questions!
Copyright: © Stephanie Crassweller
<p><strong>‣ Book Your COMPLEMENTARY CONSULTATION and CALORIE CALCULATION call:</strong><br>
- how much & what to eat 🍴🌮<br>
- exercise & lifestyle recommendations 🚶♀️🏋🏽♀️<br>
- specific resources to support you on your journey 📕<br>
<a href="https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom">https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom</a></p>
<p><strong>‣ Take The Fat Loss Fix Quiz:</strong><br>
<a href="https://1ck2gu1qfir.typeform.com/menometabolism">https://1ck2gu1qfir.typeform.com/menometabolism</a></p>
<p>You go in for your annual labs, and a few days later, the nurse calls: “Your cholesterol is high.”</p>
<p>Instant panic. Your mind jumps straight to heart attack, clogged arteries, or medication.</p>
<p>And the most frustrating part? You’re doing everything “right.”</p>
<p>You’re eating clean, exercising, maybe even cutting back on sugar and carbs.</p>
<p>So why, suddenly in midlife, do cholesterol numbers seem to creep higher — even when nothing in your lifestyle has changed?</p>
<p><strong>Here’s the truth:</strong> it’s not just about what’s on your plate. It’s about what’s happening with your hormones.</p>
<p>Because in midlife, cholesterol isn’t just a diet story — it’s a hormone story.</p>
<p><strong>TIMESTAMPS:</strong><br>
(00:00) – Intro: Why Cholesterol Rises in Midlife<br>
(01:28) – The Hormone Connection to Cholesterol<br>
(04:12) – How Estrogen Decline Changes Fat & Cholesterol Levels<br>
(05:54) – The Role of Stress, Cortisol & Midlife Metabolism<br>
(08:02) – Common Myths About Cholesterol<br>
(16:14) – The Truth About Statins & Mitochondrial Health<br>
(18:22) – How to Improve Cholesterol Naturally<br>
(29:18) – Final Thoughts & Next Steps</p>
<hr>
<p><strong>CONNECT WITH ME ONLINE:</strong></p>
<p><strong>‣ Book a COMPLEMENTARY CONSULTATION and CALORIE CALCULATION call:</strong><br>
- how much you should eat 🍴<br>
<a href="https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom">https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom</a></p>
<p><strong>‣ Check out our BRAND NEW workout subscription:</strong><br>
<a href="https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout">https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout</a></p>
<p><strong>‣ Join our community!</strong> Metabolism and Menopause by Vitality - Secrets for Fat Loss:<br>
<a href="https://m.facebook.com/groups/969761266958379">https://m.facebook.com/groups/969761266958379</a></p>
<p><strong>‣ Apply for coaching with us!</strong><br>
<a href="https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom">https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom</a></p>
<p><strong>‣ Our Website!</strong><br>
<a href="https://www.vitalityoet.com/">https://www.vitalityoet.com/</a></p>
<p><strong>‣ Learn more about DUTCH hormone testing with VitalityOET:</strong><br>
<a href="https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537">https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537</a></p>
<p><strong>‣ Menopause supplements</strong> (use code VITALITY10 for 10% off your order):<br>
<a href="https://shop.nutritiondynamic.com/collections/all">https://shop.nutritiondynamic.com/collections/all</a></p>
<p><strong>‣ Instagram:</strong><br>
<a href="https://www.instagram.com/vitalityoet.stephanie">https://www.instagram.com/vitalityoet.stephanie</a></p>
<p><strong>‣ Listen to the Podcast on Apple or Spotify:</strong><br>
<p><strong>‣ All other links:</strong><br>
<a href="https://stan.store/vitalityoetstephanie">https://stan.store/vitalityoetstephanie</a></p>
<p><strong>‣ Email:</strong><br>
<a href="mailto:stephanie@vitalityoet.com">stephanie@vitalityoet.com</a></p>
<hr>
<p>© 2025 Stephanie Crassweller & VitalityOET</p>
<p><strong>‣ Book Your COMPLEMENTARY CONSULTATION and CALORIE CALCULATION call:</strong><br>
- how much & what to eat 🍴🌮<br>
- exercise & lifestyle recommendations 🚶♀️🏋🏽♀️<br>
- specific resources to support you on your journey 📕<br>
<a href="https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom">https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom</a></p>
<p><strong>‣ Take The Fat Loss Fix Quiz:</strong><br>
<a href="https://1ck2gu1qfir.typeform.com/menometabolism">https://1ck2gu1qfir.typeform.com/menometabolism</a></p>
<p>You go in for your annual labs, and a few days later, the nurse calls: “Your cholesterol is high.”</p>
<p>Instant panic. Your mind jumps straight to heart attack, clogged arteries, or medication.</p>
<p>And the most frustrating part? You’re doing everything “right.”</p>
<p>You’re eating clean, exercising, maybe even cutting back on sugar and carbs.</p>
<p>So why, suddenly in midlife, do cholesterol numbers seem to creep higher — even when nothing in your lifestyle has changed?</p>
<p><strong>Here’s the truth:</strong> it’s not just about what’s on your plate. It’s about what’s happening with your hormones.</p>
<p><strong>Today, we’re unpacking:</strong></p>
<ul>
<li>Why cholesterol rises in menopause (even with a healthy lifestyle)</li>
<li>The real connection between estrogen and cholesterol</li>
<li>What your labs actually mean — beyond “total cholesterol”</li>
<li>How to support healthy levels without extreme restriction or fear</li>
</ul>
<p>Because in midlife, cholesterol isn’t just a diet story — it’s a hormone story.</p>
<p><strong>TIMESTAMPS:</strong><br>
(00:00) – Intro: Why Cholesterol Rises in Midlife<br>
(01:28) – The Hormone Connection to Cholesterol<br>
(04:12) – How Estrogen Decline Changes Fat & Cholesterol Levels<br>
(05:54) – The Role of Stress, Cortisol & Midlife Metabolism<br>
(08:02) – Common Myths About Cholesterol<br>
(16:14) – The Truth About Statins & Mitochondrial Health<br>
(18:22) – How to Improve Cholesterol Naturally<br>
(29:18) – Final Thoughts & Next Steps</p>
<hr>
<p><strong>CONNECT WITH ME ONLINE:</strong></p>
<p><strong>‣ Check out our BRAND NEW workout subscription:</strong><br>
<a href="https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout">https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout</a></p>
<p><strong>‣ Join our community!</strong> Metabolism and Menopause by Vitality - Secrets for Fat Loss:<br>
<a href="https://m.facebook.com/groups/969761266958379">https://m.facebook.com/groups/969761266958379</a></p>
<p><strong>‣ Apply for coaching with us!</strong><br>
<a href="https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom">https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom</a></p>
<p><strong>‣ Our Website!</strong><br>
<a href="https://www.vitalityoet.com/">https://www.vitalityoet.com/</a></p>
<p><strong>‣ Learn more about DUTCH hormone testing with VitalityOET:</strong><br>
<a href="https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537">https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537</a></p>
<p><strong>‣ Menopause supplements</strong> (use code VITALITY10 for 10% off your order):<br>
<a href="https://shop.nutritiondynamic.com/collections/all">https://shop.nutritiondynamic.com/collections/all</a></p>
<p><strong>‣ Instagram:</strong><br>
<a href="https://www.instagram.com/vitalityoet.stephanie">https://www.instagram.com/vitalityoet.stephanie</a></p>
<p><strong>‣ All other links:</strong><br>
<a href="https://stan.store/vitalityoetstephanie">https://stan.store/vitalityoetstephanie</a></p>
<p><strong>‣ Email:</strong><br>
<a href="mailto:stephanie@vitalityoet.com">stephanie@vitalityoet.com</a></p>
<hr>
<p>© 2025 Stephanie Crassweller & VitalityOET</p>
‣ Book Your COMPLEMENTARY CONSULATION and CALORIE CALCULATION call:
- how much & what to eat🍴🌮- exercise & lifestyle recommendations🚶♀️🏋🏽♀️- specific resources to support you on your journey📕https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
‣ Take The Fat Loss Fix Quiz: https://1ck2gu1qfir.typeform.com/menometabolism
Most women think menopause is something that happens way later — in their 50s. But what no one tells you is that the first stage of this transition, perimenopause, can start much earlier — even in your mid-30s to early 40s.
And here’s the kicker: it often sneaks up on you. Suddenly your cycle shifts, your moods swing, and your body doesn’t respond to the things that used to work. You’re left wondering, “Is something wrong with me?”
Today, we’re unpacking:
What early perimenopause actually is
The first symptoms you may notice
How it impacts hormones, energy, and even weight
And most importantly — how to stay on top of things so you don’t feel blindsided.
TIMESTAMPS:
(00:00) – Intro
(01:25) – What Happens in Early Perimenopause
(03:36) – How Hormones Begin to Change
(06:26) – The Role of Stress, Cortisol & Metabolism
(10:36) – Why Old Fat Loss Strategies Stop Working
(18:38) – How to Support Your Hormones Naturally
(25:10) – Advocating for Your Health & Moving Forward
CONNECT WITH ME ONLINE:
‣ Book a COMPLEMENTARY CONSULATION and CALORIE CALCULATION call:
- how much you should eat🍴- what you should eat 🌮- exercise adjustments🏋🏽♀️
- lifestyle recommendations🚶♀️- specific resources to support you on your journey📕https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout
‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379
‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom
‣ Our Website! - https://www.vitalityoet.com/
‣ Learn more about DUTCH hormone testing with VitalityOET - https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537*
‣ Menopause supplements (use code VITALITY10 for 10% off your order) - https://shop.nutritiondynamic.com/collections/all
‣ Instagram: https://www.instagram.com/vitalityoet.stephanie
‣ Listen the Podcast on Apple or Spotify:
Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496e
Apple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450
‣ All other links: https://stan.store/vitalityoetstephanie
‣ Email: stephanie@vitalityoet.com
----
© 2025 Stephanie Crassweller & VitalityOET
‣ Book Your COMPLEMENTARY CONSULATION and CALORIE CALCULATION call:
- how much & what to eat, exercise & lifestyle recommendations, and specific resources to support you on your journey🍴🏋🏽♀️🚶♀️📕https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
‣ Take The Fat Loss Fix Quiz:
https://1ck2gu1qfir.typeform.com/menometabolism
“Here’s a stat that will stop you in your tracks: over 90% of women over 40 never lose their belly fat.
Think about that for a second.Nine. Out of ten.
I’m guessing you’re nodding your head like, ‘Yup, that’s me. I’ve tried everything—eating clean, cutting carbs, doing the workouts—and this stubborn belly fat just will not budge.’
You start to wonder: ‘Is my body broken? Is this just my new normal? Do I have to give up and accept this version of me?’
I want you to hear me loud and clear: you are not broken.
What you’re up against is something called metabolic resistance. And once you understand what’s blocking your body from burning fat, you can finally start working with your body instead of fighting against it.”
In this episode I cover the 5 biggest factors preventing fat loss and causing metabolic resistance in women over 40 (and no it’s not carbs) and of course how to over come them!
TIMESTAMPS:
(00:00) – Intro
(00:49) – Why 90% of Women Over 40 Struggle to Lose Belly Fat
(05:08) – What Is Metabolic Resistance?
(07:29) – How Hormone Shifts Block Fat Loss
(19:02) – Chronic Stress & Cortisol Overload
(28:05) – The Power of Sleep, Recovery & Nighttime Habits
(33:05) – Inflammation: The Hidden Fat Loss Blocker
(43:29) – Gut & Detox Pathway Dysfunction
(47:25) – The 5 Big Barriers to Fat Loss (Recap & Takeaways)
CONNECT WITH ME ONLINE:
‣ Book a COMPLEMENTARY CONSULATION and CALORIE CALCULATION call:
- how much you should eat🍴
- what you should eat 🌮
- exercise adjustments🏋🏽♀️
- lifestyle recommendations🚶♀️
- specific resources to support you on your journey📕
https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout
‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379
‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom
‣ Our Website! - https://www.vitalityoet.com/
‣ Learn more about DUTCH hormone testing with VitalityOET - https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537
‣ Menopause supplements (use code VITALITY10 for 10% off your order) - https://shop.nutritiondynamic.com/collections/all
‣ Instagram: https://www.instagram.com/vitalityoet.stephanie
‣ Listen the Podcast on Apple or Spotify: Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496eApple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450
‣ All other links: https://stan.store/vitalityoetstephanie
‣ Email: stephanie@vitalityoet.com
----
© 2025 Stephanie Crassweller & VitalityOET
‣ Book Your COMPLEMENTARY CONSULATION and CALORIE CALCULATION call:
- how much & what to eat🍴🌮- exercise & lifestyle recommendations🚶♀️🏋🏽♀️- specific resources to support you on your journey📕https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
‣ Take The Fat Loss Fix Quiz: https://1ck2gu1qfir.typeform.com/menometabolism
Today, we’re talking about something that confuses and frustrates so many women in perimenopause and menopause: the scale.
You might be doing everything “right” — eating well, moving your body, tracking macros — yet the number on the scale barely budges. Meanwhile, you know your clothes are fitting differently, your energy is shifting, and your body is changing in ways the scale just can’t capture.
If you’ve ever felt discouraged because the scale doesn’t seem to reflect your hard work, this episode is for you. We’re breaking down why your weight can stall even while you’re losing fat, what causes those “whoosh” moments, and how to track real progress that actually matters.
Today I cover:
- If you really can lose fat if the scale isn’t budging
- How to get the scale to work in your favour and stop the fluctuations
TIMESTAMPS:
(00:00) – Intro
(01:05) – Why the Scale Doesn’t Reflect Fat Loss
(03:10) – What’s Really Happening Inside Fat Cells
(06:10) – The “Whoosh” Effect Explained(09:50) – How Hormones & Your Cycle Affect the Scale
(13:00) – Better Ways to Measure Progress
(17:00) – Why Perimenopause Makes Weight Loss Harder
(19:05) – How to Reduce Scale Fluctuations Naturally
(25:15) – Common Fat Loss FAQs + Final Takeaways
CONNECT WITH ME ONLINE:
‣ Book a COMPLEMENTARY CONSULATION and CALORIE CALCULATION call:
- how much you should eat🍴- what you should eat 🌮- exercise adjustments🏋🏽♀️
- lifestyle recommendations🚶♀️- specific resources to support you on your journey📕https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout
‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379
‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom
‣ Our Website! - https://www.vitalityoet.com/
‣ Learn more about DUTCH hormone testing with VitalityOET - https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537*
‣ Menopause supplements (use code VITALITY10 for 10% off your order) - https://shop.nutritiondynamic.com/collections/all
‣ Instagram: https://www.instagram.com/vitalityoet.stephanie
‣ Listen the Podcast on Apple or Spotify:
Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496e
Apple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450
‣ All other links: https://stan.store/vitalityoetstephanie
‣ Email: stephanie@vitalityoet.com----
© 2025 Stephanie Crassweller & VitalityOET
‣ Book Your COMPLEMENTARY CONSULATION and CALORIE CALCULATION call:
- how much & what to eat, exercise & lifestyle recommendations, and specific resources to support you on your journey🍴🏋🏽♀️🚶♀️📕https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
‣ Take The Fat Loss Fix Quiz:
https://1ck2gu1qfir.typeform.com/menometabolism
We hear all the time about high cortisol being the enemy — but what about when cortisol is too low?
Low cortisol isn’t balance. It’s burnout. And it’s one of the biggest reasons women feel exhausted, foggy, and stuck no matter how hard they work.
In this episode, I break down:
- What low cortisol really means on a DUTCH test
- The hidden causes that push your adrenals into “survival mode”
- Why low cortisol wrecks energy, hormones, and fat loss
- Practical ways to restore balance through nutrition, exercise, and lifestyle shifts
If you’ve been “doing everything right” and still feel tired, puffy, or stuck… this might be the missing piece.
TIMESTAMPS:
(00:00) - Intro
(00:50) - Why Low Cortisol is just as bad as High Cortisol
(03:08) - The different phases of our nervous system
(10:12) - What Low Cortisol actually means
(12:05) - What causes Low Cortisol?
(26:14) - How to improve Low Cortisol NATURALLY
CONNECT WITH ME ONLINE:
‣ Book a COMPLEMENTARY CONSULATION and CALORIE CALCULATION call:
- how much you should eat🍴
- what you should eat 🌮
- exercise adjustments🏋🏽♀️
- lifestyle recommendations🚶♀️
- specific resources to support you on your journey📕https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout
‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://www.facebook.com/groups/969761266958379
‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom
‣ Our Website! - https://www.vitalityoet.com/
‣ Learn more about DUTCH hormone testing with VitalityOET - https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537
‣ Menopause supplements (use code VITALITY10 for 10% off your order) - https://shop.nutritiondynamic.com/collections/all
‣ Instagram: https://www.instagram.com/vitalityoet.stephanie
‣ WATCH the podcast on YouTube:https://www.youtube.com/@metabolismandmenopausepodcast
‣ All other links: https://stan.store/vitalityoetstephanie
‣ Email: stephanie@vitalityoet.com
----
© 2025 Stephanie Crassweller & VitalityOET
‣ Book Your COMPLEMENTARY CONSULATION and CALORIE CALCULATION call:- how much & what to eat, exercise & lifestyle recommendations, and specific resources to support you on your journey🍴🏋🏽♀️🚶♀️📕
https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
‣ Take The Fat Loss Fix Quiz:
https://1ck2gu1qfir.typeform.com/menometabolism
If you have cut carbs and done fasting without any improvements to your A1C this podcast is the one for you.
TIMESTAMPS:
(00:00) - Intro
(01:00) - Overview of A1C and Blood Glucose
(02:26) - Blood sugar & A1C, CGM vs Daily finger stick
(05:33) - Why Your A1C can be high, even if blood sugar looks normal
(08:33) - How stress, cortisol, sleep, your liver, and hormones affect these
(15:09) - Practical steps to improve your A1C
(32:10) - Final thoughts + reminders
CONNECT WITH ME ONLINE:
‣ Book a COMPLEMENTARY CONSULATION and CALORIE CALCULATION call:
- how much you should eat🍴
- what you should eat 🌮
- exercise adjustments🏋🏽♀️
- lifestyle recommendations🚶♀️
- specific resources to support you on your journey📕https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout
‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://www.facebook.com/groups/969761266958379
‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom
‣ Our Website! - https://www.vitalityoet.com/
‣ Learn more about DUTCH hormone testing with VitalityOET - https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537
‣ Menopause supplements (use code VITALITY10 for 10% off your order) - https://shop.nutritiondynamic.com/collections/all
‣ Instagram: https://www.instagram.com/vitalityoet.stephanie
‣ WATCH the podcast on YouTube:https://www.youtube.com/@metabolismandmenopausepodcast
‣ All other links: https://stan.store/vitalityoetstephanie
‣ Email: stephanie@vitalityoet.com
----
© 2025 Stephanie Crassweller & VitalityOET
‣ Book Your COMPLEMENTARY CONSULATION and CALORIE CALCULATION call:
- how much & what to eat, exercise & lifestyle recommendations, and specific resources to support you on your journey🍴🏋🏽♀️🚶♀️📕
https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
‣ Take The Fat Loss Fix Quiz: https://1ck2gu1qfir.typeform.com/menometabolism
You can eat the same calories, do the same workouts, and follow the same plan as your best friend — but if you’re not sleeping, your results will look completely different.
In this episode, we unpack the powerful connection between sleep, fat loss, and muscle preservation. You’ll learn why sleep isn’t just “rest” — it’s a biological fat-loss tool that regulates hunger hormones, protects your muscle, balances blood sugar, and keeps your metabolism firing.
✨ You’ll discover:
- What studies show about sleep deprivation and body composition
- How poor sleep makes you lose muscle instead of fat
- The hidden link between sleep, insulin resistance, and cravings
- Simple strategies to start sleeping your way leaner and stronger
If you’ve been grinding harder without seeing results, this episode will show you why the missing piece may be the hours you spend in bed.
💡 Takeaway: Sleep doesn’t just decide if you lose weight — it decides what kind of weight you lose.
TIMESTAMPS:
(00:00) - Intro
(00:55) - Overview of Sleep & Fat Loss
(03:14) - How does sleep improve fat loss?
(11:47) - Follow these steps to improve your sleep
(20:33) - Important reminders
CONNECT WITH ME ONLINE:
‣ Book a COMPLEMENTARY CONSULATION and CALORIE CALCULATION call:
- how much you should eat🍴
- what you should eat 🌮
- exercise adjustments🏋🏽♀️
- lifestyle recommendations🚶♀️
- specific resources to support you on your journey📕https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout
‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://www.facebook.com/groups/969761266958379
‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom
‣ Our Website! - https://www.vitalityoet.com/
‣ Learn more about DUTCH hormone testing with VitalityOET - https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537
‣ Menopause supplements (use code VITALITY10 for 10% off your order) - https://shop.nutritiondynamic.com/collections/all
‣ Instagram: https://www.instagram.com/vitalityoet.stephanie
‣ WATCH the podcast on YouTube:https://www.youtube.com/@metabolismandmenopausepodcast
‣ All other links: https://stan.store/vitalityoetstephanie
‣ Email: stephanie@vitalityoet.com
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© 2025 Stephanie Crassweller & VitalityOET
HIIT Episode
Detox Episode
Liver Episode
‣ Book Your COMPLEMENTARY CONSULATION and CALORIE CALCULATION call:
- how much & what to eat, exercise & lifestyle recommendations, and specific resources to support you on your journey🍴🏋🏽♀️🚶♀️📕
https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
‣ Take The Fat Loss Fix Quiz: https://1ck2gu1qfir.typeform.com/menometabolism
Ever feel puffy, sluggish, or stuck — like no matter how clean you eat, your body just won’t respond? That’s not you failing. That’s your lymphatic system waving a red flag.
In this episode, we dive into the powerful (but often overlooked) role your lymphatic system plays in fat loss and overall health. I share 10 simple, doable strategies you can start today to get your lymph moving — from daily habits to small lifestyle tweaks that make a big difference.
Because here’s the truth: if your lymph is stagnant, your body holds on to toxins and inflammation… and when inflammation is high, your fat-burning pathway is blocked. But when you restore flow, you unlock energy, reduce bloating, and finally create an environment where your body feels safe to let go.
TIMESTAMPS:
(00:00) - Intro
(01:15) - What is the Lymphatic System & how does it work?
(17:08) - What does sluggish Lymph feel like?
(19:51) - Our top 10 strategies to improve Lymph flow
CONNECT WITH ME ONLINE:
‣ Book a COMPLEMENTARY CONSULATION and CALORIE CALCULATION call:
- how much you should eat🍴
- what you should eat 🌮
- exercise adjustments🏋🏽♀️
- lifestyle recommendations🚶♀️
- specific resources to support you on your journey📕https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout
‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://www.facebook.com/groups/969761266958379
‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom
‣ Our Website! - https://www.vitalityoet.com/
‣ Learn more about DUTCH hormone testing with VitalityOET - https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537
‣ Menopause supplements (use code VITALITY10 for 10% off your order) - https://shop.nutritiondynamic.com/collections/all
‣ Instagram: https://www.instagram.com/vitalityoet.stephanie
‣ WATCH the podcast on YouTube:https://www.youtube.com/@metabolismandmenopausepodcast
‣ All other links: https://stan.store/vitalityoetstephanie
‣ Email: stephanie@vitalityoet.com
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© 2025 Stephanie Crassweller & VitalityOET
Cortisol Episode
Spotify: https://open.spotify.com/episode/4SudBdRxzEh35VQ0lu6hWV?si=oAH93ORpTLi6jedK5dZU1A[]
Inflammation Episode
Spotify: https://open.spotify.com/episode/4TObVWj8d2bGKAuJVKmwq1?si=fHKqg1NSSDGg4cRhiY_JUQ
Detox Episode
Apple: https://open.spotify.com/episode/2Hri9Gp5imj3TuPMKGz0il?si=w4rAhaGYTpuvaXjUWUnmkA
Liver Episode
Spotify: https://open.spotify.com/episode/5ntjkBRvgNyCv2FwWX8cSa?si=5lNAnuUYTlus1ZNf6NsFXg
Undereating Episode (Reverse Dieting)
Spotify: https://open.spotify.com/episode/48zWZLWf4DrwbD6b3MfBkT?si=zlvjZyyhQ7qKyP2iFUtZxQ
‣ Book Your COMPLEMENTARY CONSULATION and CALORIE CALCULATION call:
- how much & what to eat, exercise & lifestyle recommendations, and specific resources to support you on your journey🍴🏋🏽♀️🚶♀️📕
https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
‣ Take The Fat Loss Fix Quiz: https://1ck2gu1qfir.typeform.com/menometabolism
Today, we’re talking about something that gets overlooked way too often when it comes to stubborn weight gain in perimenopause and menopause: your thyroid hormones—specifically T4, T3, and reverse T3.
So many women are told, “Your thyroid labs are normal, everything looks fine.” But inside, you don’t feel fine. You’re exhausted. You’re cold. You’re gaining weight despite eating less and working harder than ever. Sound familiar? If so, this episode is for you.
TIMESTAMPS:
(00:00) - Intro
(00:53) - Overview of thyroid hormone and lab markers
(01:55) - What are the thyroid hormones & what do they do?
(10:36) - 5 things that are blocking T4 conversion
(23:51)- Final thoughts + reminders
CONNECT WITH ME ONLINE:
‣ Book a COMPLEMENTARY CONSULATION and CALORIE CALCULATION call:
- how much you should eat🍴
- what you should eat 🌮
- exercise adjustments🏋🏽♀️
- lifestyle recommendations🚶♀️
- specific resources to support you on your journey📕https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout
‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://www.facebook.com/groups/969761266958379
‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom
‣ Our Website! - https://www.vitalityoet.com/
‣ Learn more about DUTCH hormone testing with VitalityOET - https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537
‣ Menopause supplements (use code VITALITY10 for 10% off your order) - https://shop.nutritiondynamic.com/collections/all
‣ Instagram: https://www.instagram.com/vitalityoet.stephanie
‣ WATCH the podcast on YouTube:https://www.youtube.com/@metabolismandmenopausepodcast
‣ All other links: https://stan.store/vitalityoetstephanie
‣ Email: stephanie@vitalityoet.com
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© 2025 Stephanie Crassweller & VitalityOET
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