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
Menopause comes with some pretty wild symptoms and ones you definitely didn’t know about.
I had a few of my wonderful coaches on to discuss some of the symptoms (not all because there are about 100!) that we see women start to experience in menopause.
We also talked about WHY you are experiencing these and HOW to combat them at the source!
Usually WHY you are struggling with those symptoms is exactly WHY you can’t lose weight!
TIMESTAMPS:
(00:00) - Intro
(01:09) - Overview of Menopause symptoms
(02:29) - Hair thinning and brittle nails - why does it happen?
(04:48) - How to improve thinning hair and nails
(06:24) - Headaches and migraines
(10:42) - Top tips to help with your migraines and headaches
(14:37) - Voice changes in menopause
(18:01) - Heartburn and digestive issues
(27:36) - Increase in allergies during menopause
(32:17) - Irregular heartbeats and palpitations
(38:18) - Feeling electric shocks and changes in body odor
(40:40) - Breast sensitivity and pain
(43:34) - What's the tingling sensation in your body?
(44:19) - Dealing with vertigo and dizziness
(49:53) - Final pieces of advice for dealing with menopause symptoms
(01:02:42) - 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
----
© 2024 Stephanie Fusnik & VitalityOET
IT’S PATIO SEASON!
And you know what that means, cocktails like mojitos and peach sangria if you are me!
But we “know” that alcohol isn’t good for us… right? At least that is what we are told.
But WHY?
In this episode I cover:
- Types of alcohol and their calories
- Alcohol’s effect on our liver in menopause
- Alcohol’s effect on our hormones
- Alcohol’s effect on our brain
- Alcohol’s effect on our sleep
- And how all the above influence your ability to be able to lose weight
This is NOT me telling you not to drink - instead to help you understand what it does to your body with just 3-4 drinks a week and then you can make an informed decision!
TIMESTAMPS:
(00:00) - Intro
(01:10) - Overview of Alcohol
(02:31) - Why drinking alcohol leads to weight gain
(08:05) - What happens in your body when you drink
(10:49) - Alcohol & gut and liver issues
(15:04) - Alcohol's impact on the way you eat food
(17:31) - It's WILD how much alcohol affects your sleep quality
(21:57) - The downstream affects from poor sleep quality
(23:57) - What hormones does alcohol interfere with?
(30:46) - Lower calorie drink options
(31:54) - 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
----
© 2024 Stephanie Fusnik & VitalityOET
Summer time can be a fun time for most people and it usually comes with a lot of trips and travel along with a lack of routine with the kids out of school paired with all the festivities. This means it can feel pretty tough and overwhelming to “stay on track”.
This is exactly why I wanted to talk to you about how to navigate nutrition and not feel like you are “blowing it” over the summer without taking all the fun out of this season.
Don’t forget to apply to win 3 months of free 1:1 coaching: https://1ck2gu1qfir.typeform.com/summergiveaway
TIMESTAMPS:
(00:00) - Intro
(01:13) - Overview + giveaway reminder! (link below)
(03:14) - The 2 timelines that will set you up for success
(03:40) - Pre-packing and planning before events and trips
(03:56) - Airport and flight tips
(08:27) - Tips for long drives
(11:17) - Create schedule and make it clear!
(16:24) - What do you do while you're on vacation?
(22:45) - Should you track while you're traveling?
(26:08) - Suggestions for eating at restaurants
(29:24) - Strategies for consistency while you're away
(33:08) - Enjoying yourself without over indulging
(36:37) - Limiting alcohol and tracking it
(38:06) - Do not beat yourself up
(40:20) - The MOST important thing to remember
(43:08) - Final thoughts + giveaway reminder!
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
----
© 2024 Stephanie Fusnik & VitalityOET
It can be a SHOCK when you go to the doctor and find out your cholesterol levels are high despite feeling like you didn’t change anything!
In this podcast Coach Kirianna and I dive into:
- What cholesterol is
- What causes increases in cholesterol
- How menopause contributes to this
- How to naturally lower your cholesterol levels
Do not forget to sign up for our 3 months 1:1 Coaching Summer Giveaway!! https://1ck2gu1qfir.typeform.com/summergiveaway
TIMESTAMPS:
(00:00) - Intro
(01:05) - Overview of cholesterol + giveaway announcement
(03:05) - What is cholesterol?
(04:33) - "Good" vs "bad" cholesterol
(09:16) - What are triglycerides?
(10:56) - What are healthy ranges for your cholesterol?
(12:10) - What affects cholesterol levels in menopause?
(22:32) - Hypothyroidism & cholesterol
(23:44) - Exercise & cholesterol
(24:28) - Gut health & cholesterol
(25:25) - How does smoking & alcohol affect cholesterol?
(29:24) - How to naturally lower your cholesterol levels
(47:49) - Being patient with these changes & getting the full picture
(50:14) - Final thoughts & reminders (giveaway 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
----
© 2024 Stephanie Fusnik & VitalityOET
Your cycle and the symptoms that come with it can tell us SO much about your body in terms of hormone balance and what your body is struggling with. It also will help address root causes of likely hormone problems so that your transition through perimenopause and menopause is a lot smoother.
In this podcast I cover:
- What the menstrual cycle is
- The 4 different phases
- How to eat and exercise to support what cycle phase you are in
- How it changes in perimenopause
- How to best support your hormones and a whole lot more!
There is a “how to eat for you cycle” guide in our Facebook Community which you can join here: https://m.facebook.com/groups/969761266958379
TIMESTAMPS:
(00:00) - Intro
(01:11) - Overview of the Menstrual Cycle
(03:01) - What is the menstrual cycle?
(05:33) - Two hormones that are heavily involved in your cycle
(08:07) - The 4 Phases of your cycle and how you can support your body during them
(08:41) - Week 1
(15:52) - Week 2
(18:18) - Week 3
(24:07) - Week 4
(29:43) - Nutrition for your cycle
(32:58) - Your cycle may begin to change
(37:36) - Understanding the signs of ovulation
(40:20) - Signs of an anovulatory cycle
(41:47) - 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
----
© 2024 Stephanie Fusnik & VitalityOET
This is for all the women out there who feel like they are doing EVERYTHING right yet your body seems to just store fat regardless of what you do.
I cover:
1 - What caused you to go into fat storing mode
2 - How menopause affects your ability to lose weight
3 - The 8 steps to go from fat storing to fat burning
4 - How to actually implement the 8 steps for fat burning success
If you want to get those calories calculated please send me a message on Instagram, Facebook or send me an Email!
Instagram: https://www.instagram.com/vitalityoet.stephanie
Facebook: https://www.facebook.com/sfusnik
Email: stephanie@vitalityoet.com
TIMESTAMPS:
(00:00) - Intro
(01:08) - Overview of today's episode
(02:38) - How menopause affects fat storage & health
(06:49) - Your body is changing and you have to deal with stress differently
(09:49) - The 7 strategies to go from fat storing to fat burning
(11:34) - Tip 1 - are you eating enough food?
(14:27) - Tip 2 - How much protein do you need? How often?
(18:42) - Tip 3 - You NEED to eat your CARBS
(22:52) - Tip 4 - How much does food quality matter?
(24:13) - Tip 5 - Sleep is CRUCIAL
(29:44) - Tip 6 - Resistance Training and Building Muscle
(35:38) - Tip 7 - Try increasing your step count
(36:55) - Tip 8 - Improving your self-care routine
(40:44) - Other things to keep in mind
(42:41) - How you can apply all of these!
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
----
© 2024 Stephanie Fusnik & VitalityOE
There are SO many diets out there - so how do you know which one is best for?
Or maybe you thought you had it figured out - but now it stopped working.
In this episode I had a few of my coaches to help me go over the pros and cons of different diets to help you figure out what is best for you!
We covered:
- Keto/Low Carb
- Weight Watchers
- NOOM
- Fasting
- Whole 30
- Carnivore
- Vegan
-And MORE!
TIMESTAMPS:
(00:00) - Intro
(01:46) - Start of the episode
(02:46) - Keto
(15:58) - The Carnivore Diet
(24:28) - Veganism
(35:54) - Pescetarianism
(42:43) - Whole 30
(49:54) - The Mediterranean Diet
(59:28) - Weight Watchers
(01:07:16) - OMAD (One Meal a Day)
(01:11:44) - Intermittent Fasting
(01:17:51) - Noom
(01:24:16) - 75 Hard
(01:26:00) - Black & white thinking around food, Intuitive Eating, and Mindful Eating
(01:29:27) - Breaking the "diet hopping" cycle & finding what helps you feel your best
(01:38:03) - 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
----
© 2024 Stephanie Fusnik & VitalityOE
The American Thyroid Association estimates that more than 27 million American’s have thyroid disease but more than half of them have no idea!
Women are 5-8 times likely than men to develop a thyroid condition too and risk increases as we go through perimenopause and the years that follow!
Why does this matter?
We have had a LOT of popularity and questions about the THYROID. So I covered a LOT:
- Symptoms of low thyroid function
- How the thyroid actually works
- Common thyroid issues we see
- The connection between thyroid and cortisol/stress
- The connection between thyroid and menopause/your menstrual cycle
- Thyroid and your gut
- What to do to prevent support our thyroid as we age
- What to eat to support thyroid function
- What to ask for to get tested
TIMESTAMPS:
(00:00) - Intro
(01:13) - Overview of Hypothyroidism
(05:08) - What is the Thyroid???
(08:22) - How the thyroid effects your health and your results
(23:26) - Stress, inflammation, and your Thyroid
(28:25) - Why so many women have thyroid issues
(32:50) - How you can support your thyroid!
(42:51) - These food can improve your Thyroid function
(46:06) - What tests should you get done?
(47:24) - 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
----
© 2024 Stephanie Fusnik & VitalityOE
OVER 100 MILLION WOMEN ARE ON THE BIRTH CONTROL PILL!
That is a lot!
But when chatting with women 1:1 I realized that they had NO idea how it affected their natural hormone production, how their body functions, how they feel AND how it affected their menopausal transition!
In this episode I had the wonderful Coach Brittany on to help us unpack the following:
- What exactly IS birth control?
-How does birth control work?
- Different types of birth control
- How it works for symptom management
- How it affects our hormone production
- How it affects our thyroid and adrenals
- How it affects our gut health and liver
- AND A WHOLE LOT MORE!
There will be a part 2 and 3 coming out in the future because we honestly could NOT fit everything into one episode!
TIMESTAMPS:
(00:00) - Intro
(01:02) - Overview of birth control
(02:37) - What is birth control? What's in it?
(08:38) - Other types of birth control (aside from the pill)
(13:33) - What it does in your body & potential side effects
(25:50) - The pill doesn't just affect your sex hormones
(37:40) - Birth control, your gut health, and your immune system
(41:11) - The pill can deplete essential nutrients in your body
(42:55) - The benefits and uses of birth control
(45:39) - Supporting yourself after the pill
(51:35) - 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
----
© 2024 Stephanie Fusnik & VitalityOE
You hear it everywhere - you need to eat more protein.
But does that change in menopause?
How much do you need?
Why do you need it?
So let’s dive right into it.
For a copy of our 3 day sample meal plan on how to reach 100g of protein head to this link: https://www.vitalityoet.com/VitalityOET100g_protein
TIMESTAMPS:
(00:00) - Intro
(01:08) - Overview of protein & sample meal plan (link in show notes)
(01:59) - Blood sugar control & energy
(07:45) - Keeping yourself full throughout the day
(09:23) - Protein improves your sleep
(12:34) - Protein's affect on your hormones
(22:09) - Burning more calories by eating protein
(23:39) - Preventing disease and lowering your mortality risk
(24:33) - The best strategies for increasing your protein intake
(28:58) - 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
----
© 2024 Stephanie Fusnik & VitalityOE
Our TOPPODCAST Picks 
