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
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
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© 2024 Stephanie Fusnik & VitalityOET
The holidays are full of joy—but they can also be full of sneaky health traps that derail your progress.
In this episode, I reveal the 9 hidden pitfalls, from mindless overeating at holiday parties to stress eating when things get hectic.
I teach you practical strategies to stay on track without feeling deprived, so you can enjoy the season without sacrificing your health or fat loss goals.
Don’t let the holidays undo all your hard work—tune in to discover how to navigate these common traps and stay in control!
TIMESTAMPS:
(00:00) - Intro
(01:03) - Overview of holiday health traps
(02:40) - The common struggles during the holidays
(05:17) - Social pressure
(05:57) - Getting started in a busy season
(08:42) - Skipping meals isn't helping
(09:45) - Are you getting consistent sleep?
(11:06) - Stress during the holidays
(14:35) - How active are you?
(16:30) - Temptations with alcohol
(18:30) - "I'll start in January" + dealing with shame
(27:50) - Traveling & family dynamics
(30:45) - How you can fix all of these struggles
(49:33) - 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
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© 2024 Stephanie Fusnik & VitalityOET
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
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© 2024 Stephanie Fusnik & VitalityOET
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
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© 2024 Stephanie Fusnik & VitalityOET
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
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© 2024 Stephanie Fusnik & VitalityOET
Let’s talk cardio!
You have all heard me put down cardio and push resistance training if you have been listening to the podcasts or following my social media accounts but let’s really talk about it
I am not anti-cardio. Cardio has a TON of benefits! For...
- Mental health
- Cardiovascular health
- Blood pressure
HOWEVER these benefits can all come from resistance training as well.
That why I also break down how you can build muscle in menopause to get these benefits AND achieve the physique you're wanting.
TIMESTAMPS:
(00:00) - Intro
(01:04) - Cardio overview
(02:12) - The 3 big mistakes with CARDIO
(06:05) - Cardio likely isn't supporting your physique goals...here's what does!
(09:44) - You have to be INTENTIONAL to build muscle
(11:35) - The keys to looking TONED in Menopause
(16:15) - Habits that break down muscle (and hold you back)
(19:53) - The action steps you need to build muscle
(31:45) - Other reminders about building muscle
(32:40) - Recap + action steps
(34:48) - Final thoughts + reminders (resources 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
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© 2024 Stephanie Fusnik & VitalityOET
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
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© 2024 Stephanie Fusnik & VitalityOET
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
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© 2024 Stephanie Fusnik & VitalityOET
I bet you are doing AT LEAST 1 of these things
Everywhere you look people are telling you to do different things to lose weight
HOWEVER some of those things that SEEM “healthy” could be the very thing that is stalling your progress or worse - making you fat
Today I cover the 7 most common habits that seem healthy but are stalling your progress!
Don’t forget to subscribe and leave a rating and review!
TIMESTAMPS:
(00:00) - Intro
(01:09) - Overview of these "healthy habits" that are holding you back
(01:55) - Habit #1 - Are you doing these workouts?
(09:48) - Habit #2 - Fasted workouts
(11:38) - Habit #3 - Did you cut carbs?
(16:22) - Habit #4 - Being in a constant calorie deficit
(20:10) - Habit #5 - Stop making this protein mistake
(23:48) - Habit #6 - Intuitive eating
(26:48) - Habit #7 - Early morning workouts
(29:31) - Quick 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
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© 2024 Stephanie Fusnik & VitalityOET
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
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© 2024 Stephanie Fusnik & VitalityOET
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