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
Bloating SUCKS!
So does not pooping.
If you are constipated, gassy, bloating gets worse throughout the day and you can feel your pants digging into your belly you can NOT tell me you are in a good mood.
You are uncomfortable. You don’t feel attractive. You are just not happy.
This is a webinar we hosted for free in our community with Coach Hannah about simple quick changes you can make to your morning to help reduce bloating and have regular bowel movements to not only help you feel better but also lose weight!
If you want access to ALL the webinar we have ever hosted join our community of over 21 THOUSAND women all working to get control of their bodies again: https://m.facebook.com/groups/969761266958379
TIMESTAMPS:
(00:00) - Intro
(02:50) - Overview of Bloating & Gut Health
(04:48) - Getting bowel movements on a regular schedule
(07:35) - Hydration tips for bowel movements
(12:35) - SLOW DOWN
(16:11) - Consistent breakfast times
(19:14) - Physical Movement
(22:22) - Coffee & caffeine (eat first)
(24:45) - The two types of fiber
(29:48) - Feet up
(34:28) - Pay attention to what clothes you're wearing
(35:50) - Steph & Hannah's Morning Routines
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
Man does it ever SUCK when it feels like you are on a roll and then BAM - your body feels like it brings your fat loss journey to a screeching halt.
What I am going to cover:
What influences how many calories you burn?
How weight loss actually works
How to assess if you are in a true plateau
7 steps for when weight loss stalls if you ARE in a plateau
And special considerations for perimenopause and the years that follow
If you need help figuring out how many calories you should be consuming either message me or book a call here: https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
TIMESTAMPS:
(00:00) - Intro
(01:50) - What is a TRUE weight loss plateaus?
(08:02) - How to determine if you are in a plateau
(18:08) - How do you measure your progress?
(22:11) - 7 ways to break through your weight loss plateaus
(34:41) - Stop changing so many things at once
(36:55) - Are you being patient with yourself?
(38:30) - Quick recap
(40:05) - 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
We all know that hormones influence how we feel, our cravings, ability to gain and lose both muscle and fat and whole lot more.
But what is the best way to get tested?
What are the pros and cons of each test?
What do I need to test?
Coach Kirianna and I covered all of that and more on this podcast!
If you are interested in getting more information on the dutch test head here: https://www.vitalityoet.com/dutch
TIMESTAMPS:
(00:00) - Intro
(01:32) - What are the 3 MAIN WAYS we can test hormone levels?
(04:07) - Drawbacks for blood testing
(10:05) - Salivary testing
(11:39) - Urine metabolite test (Dutch Test - information below)
(20:39) - What should you be testing?
(21:57) - Estrogen
(23:42) - Progesterone
(26:49) - Testosterone
(27:45) - Follicle-Stimulating Hormone (FSH)
(30:39) - Luteinizing Hormone (LH)
(32:05) - DHEA and DHEA-S
(41:53) - Cortisol
(43:28) - Bonus: Thyroid
(45:25) - 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
The cravings are REAL and they can make it REALLY hard to lose weight and stay on track.
So today I covered:
- What causes cravings
- How hormone changes influence that
- The psychological strategies to combat cravings
- 8 simple and easy to follow steps to stop cravings!
TIMESTAMPS:
(00:00) - Intro
(01:09) - Overview of binge eating & cravings
(02:21) - What is binge eating & what does it look like?
(04:24) - How hormones affect our cravings & binges
(14:37) - How to stop cravings and over eating
(21:03) - 8 steps to conquer your cravings
(38:56) - 3 bonus tips for cravings & binges
(43:25) - 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
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
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© 2024 Stephanie Fusnik & VitalityOET
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
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© 2024 Stephanie Fusnik & VitalityOET
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
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© 2024 Stephanie Fusnik & VitalityOET
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
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© 2024 Stephanie Fusnik & VitalityOET
So many women struggle with anxiety, depression, brain fog, irritability and mood changes in perimenopause and the years that follow.
But why?
Most medications are targeted at getting more serotonin in your body but WHY is serotonin low in the first place?
HORMONE CHANGES!
Today Coach Chelsey and I covered so much to help you FEEL like you again:
- What is serotonin
- How is it produced
- What causes it to drop (particularly in perimenopause)?
- What are the symptoms of low serotonin?
- How to improve serotonin
- And a whole lot more!
Please share this with any friends who maybe struggling with mood changes because this information could do WONDERS for them!
TIMESTAMPS:
(00:00) - Intro
(01:08) - Overview of Serotonin with Coach Chelsey
(02:25) - What is Serotonin?
(04:03) - What does Serotonin actually do? (All of its roles in our body)
(08:11) - The difference between Serotonin & Dopamine
(10:53) - Symptoms of LOW Serotonin
(12:00) - Symptoms of HIGH Serotonin
(12:49) - How is Serotonin Made?
(14:22) - Serotonin's interactions within the body (Hormones)
(21:23) - What role Serotonin plays in Perimenopause & Menopause
(27:00) - How you can support your Serotonin levels
(31:25) - Foods that help with your Serotonin
(33:55) - Supplements and Serotonin
(35:21) - 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
Does this sound familiar?
You have struggled with weight in the past or maybe it didn’t happen until you got to the joy of perimenopause. Where you didn’t really change anything in your life yet all of a sudden you started seeing weight slowly (or quickly) accumulate around your belly- the “menopause belly” if you will.
So you go back to your tried and true diets that you have done in the past when you wanted to lose weight. Cut calories, reduce your carbs, start doing more cardio or bootcamp classes…
But this time things are different - this time the weight doesn’t come off and to top it all off you are struggling with sleep, stress, energy crashes, hot flashes, night sweats, irritability, brain fog and the weight keeps on piling on. So now you are frantic - even desperate. You try keto, you drop calories to 1200, you start fasting, you join even more exercise classes, try some fat burner pills, or even go on Optavia!
Not only did not work or was sustainable but it left you feeling even worse and potentially struggling with more weight than when you started.
Today I am going to dive deep into WHY this is happening and EXACTLY HOW we get our clients to get results!
TIMESTAMPS:
(00:00) - Intro
(01:11) - What are the Seasons of Fat Loss?
(03:45) - What happens during perimenopause?
(06:02) - The reason why your body has stopped responding...
(07:00) - Common stressors you may not realize are stressors
(09:48) - What happens when are in a chronic state of stress?
(12:44) - What happens to our body every time we attempt a diet?
(17:00) - What you need to do now
(17:45) - Effects of chronic low-calorie diets
(19:41) - A reverse diet might be your missing piece
(20:21) - How to know it’s time for a reverse diet
(21:44) - The most effective way to reverse diet
(27:20) - Why we use the Simple Seasons Approach to Fat Loss
(29:46) - The exit plan
(34:06) - How to determine if you're ready for fat loss (check list)
36:02) - When to transition out of a fat loss phase
(38:48 - Common mistakes during fat loss phases
(39:20) - 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
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