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
I get this question a lot? Do my hormones really matter post menopause - aren’t they supposed to be zero?
The answer is YES they do matter and NO they are not supposed to be zero.
In this podcast with Coach Kirianna we cover a LOT!
- What is SUPPOSED to happen to hormones post menopause
- What we SEE is happening in most women
- And what to do to set yourself up for success in hormone balance, losing weight and in your journey to feel like you again!
Dutch Testing Information:
The DUTCH test is a 24 hour urine sample test that tells us not only how your hormone levels fluctuate to identify your imbalances but pathways and metabolites (break down of hormones) to tell us WHY those imbalances are occurring so we can address the root causes of your symptoms like weight gain, weight loss resistance, hot flashes, night sweats, bloating, irritability, loss of muscle tone and poor energy.
The cost includes shipping (both ways) plus our metabolic and hormonal symptom assessment. We do these assessments to gain a better understanding of what your body has been through, health history and past and current diet.
This is so we can provide you with a written document explaining your results of each hormone and section of the test and a suggested plan of action to help you address the root cause of your problem and finally reach your goals!
We offer an optional complimentary zoom call to discuss your results further and answer all the questions you may have.
For pricing information based on where you live please email: stephanie@vitalityoet.com
TIMESTAMPS:
(00:00) - Intro
(01:15) - Do hormones matter post menopause?
(02:10) - What are the key hormones post-menopause?
(03:00) - What the menopausal transition looks like with our main sex hormones
(04:45) - Misconceptions about the menopause transition
(06:15) - What really happens during this transition?
(10:54) - Why do some women still suffer years after menopause?
(17:48) - What causes hormone imbalances during and leading up to menopause?
(21:00) - Why you're feeling more hungry during this period
(22:33) - Why do stress hormones fluctuate?
(26:36) - What should we do if we experience symptoms of hormonal imbalance?
(30:32) - A consistent calorie intake + the types of foods you eat matters
(38:00) - Why you NEED to DE-STRESS to support your hormones
(39:42) - What is APPROPRIATE EXERCISE for Menopause?
(42:54) - Solutions for your menopausal symptoms
(44:07) - Why isn't hormone replacement therapy (HRT) a solution for some women?
(49:55) - Remember: HRT is NOT for weight loss
(52:10) - What do we need to do to improve your metabolism?
(57:54) - Environmental exposure can negatively effect your hormones
(59:09) - Recap + Dutch Hormone Testing! (link in description)
CONNECT WITH ME ONLINE:
‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout
‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379
‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom
‣ Our Website! - https://www.vitalityoet.com/
‣ Learn more about DUTCH hormone testing with VitalityOET - https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537
‣ Menopause supplements (use code VITALITY10 for 10% off your order) - https://shop.nutritiondynamic.com/collections/all
‣ Instagram: https://www.instagram.com/vitalityoet.stephanie
‣ WATCH the podcast on YouTube: https://www.youtube.com/@metabolismandmenopausepodcast
‣ All other links: https://stan.store/vitalityoetstephanie
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© 2024 Stephanie Fusnik & VitalityOET
You know how much we LOVE to talk about Stress here at Vitality. We often talk about cortisol and the actions that take place in your body to produce cortisol and what happens once it has been released, but how does our body identify things as stressors?
Coach Chelsey and I did a webinar in the Facebook Community so I had to dive into it on the podcast because it was too good not to share with everyone!
I always say “you think you are fine - but your body is not fine” - this will help you really understand what I mean by that.
I cover:
- What the Vagus nerve is
- How it influences your hormones + ability to lose
weight
- Heart rate variability
- How to improve your vagal tone to help you feel great and lose weight!
To get the guide that goes with this podcast head the Facebook community (where we also have 100s of webinars and guides for you tackle your hormones and your waistline!)
Join here: https://m.facebook.com/groups/969761266958379
(00:00) - Intro
(01:14) - What is the vagus nerve?
(03:45) - The vagus nerve's role in our health
(05:30) - How does the vagus nerve affect our nervous system?
(08:50) - How does the vagus nerve impact your stress & hormones
(16:20 )- 2 Main functions of the vagus nerve
(17:49) - What is Vagal Tone?
(19:38) - Stress responses from the vagus nerve
(29:58) - The vagus nerve plays a role in our appetite and digestion
(32:03) - How can we measure Vagal Tone?
(35:20) - Signs of weaker vagal tone
(36:20) - 8 daily habits to improve your vagal tone
(47:00) - 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
Today I wanted to share an interview I did with Coach Beth in our community last year.
We have talked a bit about disordered eating and eating disorders in the past but never properly had a podcast for it and I thought this was THE perfect interview to share.
I won’t spill too much here but take a listen to hear about this incredible life changing journey that brought her to be the incredible coach she is today!
(00:00) - Intro
(02:15) - Start of the interview
(04:54) - Beth's history with eating disorders
(10:42) - Working with a nutritionist and going through a reverse diet
(15:55) - One thing with exercise that really helped Beth
(18:51) - How it affected Beth's social life
(21:48) - How long did it take to start seeing progress?
(24:27) - Eating enough so you can do cardio
(36:03) - Knowing the signs of disordered eating
(38:01) - Getting help if you believe you have an eating disorder (resources)
(39:50) - Having conversations around an eating disorder
(46:04) - What roles models did Beth have to help her through?
(50:42) - 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
A LOT of people use wearable fitness devices (40%)!
>40% of people use it to measure heart rate
>40% use to to measure calories burned
>60% use them to track step count
And many people use this data to make decisions on how much to eat and exercise.
But what if that data is totally wrong?!
That would mean that the eating and exercise decisions you are making based off your watch are WRONG and could be the exact reason you are struggling so much!
You will be SHOCKED at just how inaccurate these are after I give you these numbers!
(00:00) - Intro
(01:09) - Overview of Fitness Trackers
(01:48) - Are they accurate?
(03:53) - What research says about tracking calories burned
(06:19) - What can you measure reliably with these trackers?
(06:51) - Apple watch vs oura ring vs fit bit vs garmin vs others (calories burned)
(09:44) - What we do to calculate calories more accurately
(13:14) - What to shift your focus to when it comes to workouts
(15:36) - What you can do now + 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 have all been there. Where you lose the weight - yay!
BUT then you gain it back.
And then you try another diet and it works but not as great as the next one but you do lose some weight.
But then you gain it back.
So what exactly is the secret to keeping the weight off without having to be in the gym every day, eating like a rabbit and giving up your favorite foods?
Well let me tell you…
TIMESTAMPS:
(00:00) - Intro
(01:09) - How to avoid weight regain?
(02:54) - How do we lose weight?
(05:20) - The different cycles of fat loss
(10:00) - The impact of calorie deficits on metabolism
(11:50) - Common mistakes after dieting
(15:00) - Why your metabolism slows down
(17:00) - Practical steps to maintain weight loss and support metabolic health
(19:30) - How to maintain muscle mass during a calorie deficit
(23:40) - Taking time to LEARN how to get results
(25:18) - Habits & strategies you need to continue after weight loss
(29:57) - 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
More than 80% of women experience hot flashes and/or night sweats during perimenopause and menopause!
Yet no one talks about what actually causes them and then how to address the root cause of them!
Which is EXACTLY why I wanted to record this podcast for you!
TIMESTAMPS:
(00:00) - Intro
(01:09) - Overview of Hot Flashes
(02:48) - What are hot flashes? Why do they happen?
(05:16) - The 6 Ways to Reduce Hot Flashes
(06:15) - Increasing estrogen supporting foods
(07:20) - Limiting caffeine & alcohol
(10:26) - Finding ways to manage your stress
(15:09) - Controlling your blood sugar
(22:22) - 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
Shift workers have REALLY important jobs - and we need you! HOWEVER….. Going from days to nights negatively impacts our health, hormones and ability to lose weight.
For example the prevalence of insomnia in shift workers is between 29% and 38%, compared to approximately 6% in the general population AND they have increased risk for developing diabetes, cardiovascular disease, obesity, gut health issues, breast cancer, prostate cancer, and colorectal cancer just to name a few.
So we wanted to dedicate an entire podcast to helping with your health and fitness journey because the world can’t function without you!
TIMESTAMPS:
(00:00) - Intro
(01:08) - Overview of today's episode
(02:20) - Recap of sleep & circadian rhythm
(10:18) - The dangers of shift work
(16:14) - How to support your body as a shift worker
(17:34) - Maximizing your sleep quality & duration
(27:17) - Being mindful about your caffeine use
(28:35) - How to combat the "jet-lagged" feeling
(40:41) - Other important things to keep in mind as a shift worker
(42:48) - Simple habits you can implement right now
(57:24) - Recap + final thoughts
CONNECT WITH ME ONLINE:
‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout
‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379
‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom
‣ Our Website! - https://www.vitalityoet.com/
‣ Learn more about DUTCH hormone testing with VitalityOET - https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537
‣ Menopause supplements (use code VITALITY10 for 10% off your order) - https://shop.nutritiondynamic.com/collections/all
‣ Instagram: https://www.instagram.com/vitalityoet.stephanie
‣ WATCH the podcast on YouTube: https://www.youtube.com/@metabolismandmenopausepodcast
‣ All other links: https://stan.store/vitalityoetstephanie
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© 2024 Stephanie Fusnik & VitalityOET
87-98% of women have cellulite! And it happens at all body fat percentages and can happen at any age!
So what exactly causes cellulite?
What IS cellulite?
And what the heck can you do to reduce it?
That is exactly what you will find out in this episode!
TIMESTAMPS:
(00:00) - Intro
(01:10) - Overview of cellulite
(01:52) - Some causes of cellulite & how to prevent them
(02:21) - Insulin & estrogen's effect on cellulite
(02:50) - Leaky gut & cellulite
(04:09) - What to focus on to remove cellulite & improve your health
(07:12) - How does birth control affect this?
(08:11) - What cellulite actually is
(09:24) - You can't spot reduce cellulite BUT here's to do improve it
(22:02) - Addressing estrogen dominance
(24:57) - What should your exercise look like?
(26:53) - Improving your progesterone
(28:46) - The action steps that will actually make a difference
(32:07) - Final thoughts + reminders
CONNECT WITH ME ONLINE:
‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout
‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379
‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom
‣ Our Website! - https://www.vitalityoet.com/
‣ Learn more about DUTCH hormone testing with VitalityOET - https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537
‣ Menopause supplements (use code VITALITY10 for 10% off your order) - https://shop.nutritiondynamic.com/collections/all
‣ Instagram: https://www.instagram.com/vitalityoet.stephanie
‣ WATCH the podcast on YouTube: https://www.youtube.com/@metabolismandmenopausepodcast
‣ All other links: https://stan.store/vitalityoetstephanie
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© 2024 Stephanie Fusnik & VitalityOET
When it comes to creating a sustainable, healthy lifestyle - everyone will tell you consistency is key.
But what does consistency even mean?
Well, consistency is the actions you take MOST of the time towards your goal, whatever goal you have- whether it be towards your health, your career, your parenting style, even training your dog!
These actions you take most of the time are the things that create lasting results.
But you probably know this, right?
But what if I told you that consistency isn’t actually the problem - its a result of something else…
And until you tackle that root cause you will NEVER be consistent and NEVER reach your goals.
TIMESTAMPS:
(00:00) - Intro
(01:14) - Overview of consistency
(03:48) - What does consistency really mean?
(07:50) - Realizing the cost of inaction
(10:00) - Misconceptions about consistency
(13:04) - Commitment vs. consistency
(18:25) - What promises are you keeping to yourself? What does it mean to you?
(19:19) - Digging deeper into your 'why'
(25:03) - Not letting others' insecurities drag you down
(26:44) - Are you reliable? Here's how to track it
(50:06) - You can't be consistent without commitment
(58:03) - Developing consistency isn't easy...here's the missing piece
(01:02:01) - Recap + reminders
CONNECT WITH ME ONLINE:
‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout
‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379
‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom
‣ Our Website! - https://www.vitalityoet.com/
‣ Learn more about DUTCH hormone testing with VitalityOET - https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537
‣ Menopause supplements (use code VITALITY10 for 10% off your order) - https://shop.nutritiondynamic.com/collections/all
‣ Instagram: https://www.instagram.com/vitalityoet.stephanie
‣ WATCH the podcast on YouTube: https://www.youtube.com/@metabolismandmenopausepodcast
‣ All other links: https://stan.store/vitalityoetstephanie
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© 2024 Stephanie Fusnik & VitalityOET
Let's face it - these popular weight loss drugs are not going anywhere.
So I wanted to provide you with all the pros and cons and give you some context and how to avoid negative side effects if you DO choose to go on them or you ARE on them currently.
I am going to cover:
- What they do
- Cons
- How to counteract the negative side effects so you can avoid weight regain
TIMESTAMPS:
(00:00) - Intro
(01:12) - Overview of Ozempic and GLP-1s
(02:42) - How should Ozempic be used?
(05:08) - Do these drugs actually help with weight loss?
(06:32) - The downsides of Ozempic/GLP-1s
(18:37) - Avoiding the negative side effects + getting
results
(23:34) - Recap + reminders
CONNECT WITH ME ONLINE:
‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout
‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379
‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom
‣ Our Website! - https://www.vitalityoet.com/
‣ Learn more about DUTCH hormone testing with VitalityOET - https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537
‣ Menopause supplements (use code VITALITY10 for 10% off your order) - https://shop.nutritiondynamic.com/collections/all
‣ Instagram: https://www.instagram.com/vitalityoet.stephanie
‣ WATCH the podcast on YouTube: https://www.youtube.com/@metabolismandmenopausepodcast
‣ All other links: https://stan.store/vitalityoetstephanie
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© 2024 Stephanie Fusnik & VitalityOET
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