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 had our in house gut queen, Coach Hannah on the podcast today to cover a topic we get asked about ALL the time. Pre and Pro-biotics.
In this episode with covered:
- Different types of “biotics” and their roles
- The key to a healthy gut
- What wipes out gut bacteria
- If you should take them in supplement form
- How to replenish the gut after taking antibiotics
- THE SURPRISE ABOUT CARBS YOU WILL NEVER BELIEVE
This episode did get pretty sciencey but I sum it up nicely at the end for you because as always we want to provide you with as much education as possible so you understand the WHY behind everything. You should never do things blindly without realizing the impact it has on your body!
TIMESTAMPS:
(00:00) - Intro
(01:11) - Start of the episode with Coach Hannah
(03:15) - What are "biotics"?
(07:50) - Gut Imbalances and "Dysbiosis"
(10:02) - Different biotics (pre-biotics, pro-biotics, synbiotics, post-biotics)
(20:30) - Getting a wide variety of food to improve your gut health
(24:57) - These things destroy our gut bacteria
(33:36) - The best supplements for Gut Health
(40:26) - How to get quality supplements and what to look out for!
(50:15) - Rebuild your gut bacteria after antibiotics
(01:00:55) - Key takeaways 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 & VitalityOE
100 EPISODES!
I can’t believe it! I want to take this time to cover some of the most popular moments from the last 100 episodes, highlight the guests who have been on the show but also I want to say THANK YOU to everyone who has tuned in and subscribed.
I am so thankful for each and everyone of you and please continue to write in on what topics you want to see in the future because I want this podcast to help you get exactly what you need!
- Love Stephanie
TIMESTAMPS:
(00:00) - Intro
(01:51) - Why Your Diets Stopped Working in Menopause | MMP Ep. 62 - https://youtu.be/3iuLsrKH0E4?si=BGdssta8j1N3nLIG
(04:55) - How to Raise Healthy Kids and Families with Adam Schafer from Mind Pump | MMP Ep. 27 - https://www.youtube.com/watch?v=-inkLNtjt7c
(16:04) - HOW To Eat To Improve Hormone Imbalances and Fat Loss in Menopause | MMP Ep. 81 - https://www.youtube.com/watch?v=WfvHtQ_rm4o
(18:50) - How to Get the Most Out of Your Coaching Experience with Jason Phillips | MMP Ep. 39 - https://www.youtube.com/watch?v=ysPJhajHuC0&t=88s
(23:54) - Carbs for Menopause Fat Loss | MMP Ep. 78 - https://www.youtube.com/watch?v=mEt1argFqmI&t=2s
(25:27) - Using Functional Nutrition for Menopause Fat Loss with Rachel Scheer | MMP Ep. 89 - https://www.youtube.com/watch?v=u2svx3nRWvk&t=43s
(31:59) - Why You Shouldn't Take Nutrition and Fitness Advice From Your Doctor ft. Sal Di Stefano | MMP Ep. 36 - https://www.youtube.com/watch?v=U-xIYN8Q364&t=1079s
(37:57) - Cortisol, Hormones, and Menopause Fat Loss | MMP Ep. 76 - https://www.youtube.com/watch?v=wF2M7xbfZ78&t=454s
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 & VitalityOE
Step number 1: we need to figure out if you are ready for a fat loss phase and where your metabolism is at.
To do that for free take our menopause metabolic quiz here and it will also walk you through steps to move in the right direction: https://1ck2gu1qfir.typeform.com/menometabolism
Step 2: everything I cover in this podcast like realistic expectations and what to anticipate + how to maximize your results in menopause when in a fat loss phase!
Make sure to share with all your friends who all feel stuck!
TIMESTAMPS:
(00:00) - Intro
(01:20) - Overview of do's and don'ts of fat loss
(03:35) - Ensuring success in your fat loss phase
(05:44) - Things to expect when you're working with a coach
(13:30) - Fat loss SHOULD be slower
(19:03) - Focusing on your compliance & consistency
(21:57) - A fat loss phase will need more planning & focus
(25:15) - Where is fat loss on your priority list?
(29:59) - The women who buy in the process and plan, get results
(33:02) - DON'T skip out on measuring progress (the right way)
(39:08) - Being patient and thinking long-term
(42:10) - More considerations for your successful fat loss phase
(45:03) - Dealing with hunger in fat loss
(50:35) - Navigating alcohol in your fat loss phase
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
For anyone who is 40+ and feels like they just woke up one day and no longer recognizes themselves when they looked in the mirror - you just don’t feel like you - then THIS is the episode for you.
Jessica Gunn is a fitness coach, business colleague, and someone I consider to be a close friend.
I love her story - she went from being a mom who was taking care of everyone else, loved sugar and hated working out to now being incredibly fit in her 40s and is helping other women achieve the same through exercise.
We talked about SO much on this episode.
From motivation and how to actually reach the results we want and everything in between.
To learn more about Jess follow her on Instagram @gunning4fitness (link below)
TIMESTAMPS:
(00:00) - Intro
(02:05) - Start of the interview + Jess' story
(04:51) - Are you interested or committed?
(09:05) - Jess' "level of effort scale"
(18:03) - Changing your identity to truly transform
(27:20) - Are your actions aligned with your goals?
(43:00) - Letting go of your old identity
(49:05) - Are you actually ready to make the change?
(55:08) - Making small shifts, being patient, and strength training
(59:13) - Where to find Jess! (link below)
CONNECT WITH JESSICA:
‣ Instagram: https://www.instagram.com/gunning4fitness/
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 first before you all freak out - YES we want to eat 80% whole foods and 20% highly processed/fun foods.
The type of food you eat will absolutely influence your inflammation levels and provide you with vitamins and minerals that you need.
HOWEVER - we talk to a lot of women who say they eat “clean” and are stuck.
They aren’t seeing results so obviously this is something we need to cover.
So in this episode I unpack the 8 things that are preventing you from getting results despite “eating clean”
TIMESTAMPS:
(00:00) - Intro
(01:08) - Overview of "Eating Clean"
(02:16) - The 8 reasons eating clean doesn't work for fat loss
(02:46) - Reason #1 - Are you consistent???
(08:44) - Reason #2 - You're making this mistake with carbs
(16:33) - Reason #3 - Digestion issues with too much fiber from whole foods
(20:10) - Reason #4 - Protein intake
(23:28) - Reason #5 - Neglecting food pairing & meal timing
(29:13) - Reason #6 - Food & stress
(32:13) - Reason #7 - Does your exercise align with your nutrition & goals?
(37:58) - Reason #8 - Where are your hormone levels?
(41:32) - 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
If you have been listening for any amount of time many of you know that you are probably not eating enough.
Maintenance is the place where your body stays relatively stable AND feels good.
If you have low energy levels, have hormonal symptoms, are struggling to get results in the gym then your metabolism has slowed down and your body has adapted to the low calories, crazy exercise, lack of sleep etc.
This is your down-regulated metabolism/maintenance.
So in this episode coach Emma and I discuss:
A bit about the science behind this
How to figure out our maintenance
How to get to your maintenance
How to maintain the results you achieve
And a whole lot more
To get your calories calculated please message OR just book a free call here: https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
TIMESTAMPS:
(00:00) - Intro
(01:02) - Overview of maintenance for fat loss
(03:00) - Why our biology is currently working against us
(06:58) - What is maintenance?
(10:11) - How to find your maintenance calories
(14:33) - How you can increase your maintenance calories through reverse dieting
(17:45) - What to do after a reverse diet
(23:59) - The incredible benefits of maintenance
(30:55) - Emma & Steph's experiences with maintenance phases
(40:59) - 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
I get these questions a lot:
- How many calories do I need to lose weight?
- How long do I drop my calories for?
- What happens if I plateau?
- How many fat loss cycles do I need?
And those are all great questions but the answer to all of them is “it depends”
In this episode I go into all those questions and give some background information to give you a better understanding of everything!
TIMESTAMPS:
(00:00) - Intro
(01:11) - Overview of fat loss phases
(04:52) - Why this approach is more ENJOYABLE and SUSTAINABLE
(07:00) - What are the different phases? Why are they so important?
(21:50) - How to set yourself up for a successful fat loss phase
(29:28) - Adding in diet breaks to build sustainability & reduce stress
(31:19) - How many fat loss phases will you need?
(34:33) - 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
Menopause needs to be taken more seriously. Period.
I see so many women that get their concerns brushed off as “no big deal” just because they don’t feel like themselves and want to lose weight.
And they get told the same advice over and over despite it not working: “eat less move more”
And quite frankly - all of that pisses me off.
If it is a big deal to them then it should be a big deal to you.
This is what is leaving women feeling alone, vulnerable and desperate.
And the people who should be supporting them and helping them are quite frankly just contributing to the problem.
So ladies - this one's for you. To share with other women who feel alone. To share with those who need to hear it. Let’s advocate!
TIMESTAMPS:
(00:00) - Intro
(01:08) - Overview of supporting women in menopause
(02:38) - How the quality of life changes in menopause
(07:18) - Listening & understanding the struggles they are going through
(11:07) - Encouraging them to find things they enjoy
(13:19) - Finding out what they need
(16:21) - Helping them find someone to help them move forward
(18:02) - 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 swear this is like a switch – we can pinpoint the exact moment this happens with a client and it is like all of a sudden they start achieving everything and the results start coming!
And it all has to do with mindset - which I am sure a lot of you are rolling your eyes BUT this podcast I did with Coach Beth will make you so much more aware of struggles that are keeping you from seeing results and how to get past them!
TIMESTAMPS:
(00:00) - Intro
(01:1)9 - Overview of Mindset for Menopause
(03:09) - How our thoughts & identity affect our results
(09:14) - Fixed mindset & setting proper expectations
(17:56) - Not giving up when things get hard
(37:50) - Becoming aware of how you define yourself & being okay with failure
(48:05) - Seeking out challenges & asking for help
(55:01) - How to shift from a fixed to growth mindset
(01:05:30) - 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
There is a reason that we recommend all women in perimenopause and onwards focus on increasing their magnesium intake through food or supplementation!
Here is what I covered!:
- What is magnesium
- Risks of low magnesium
- Magnesium for thyroid function + improving metabolism
- Magnesium for cortisol control
- Magnesium for hormone production
- Magnesium in the menstrual cycle
- Types of magnesium to take based on your symptoms
Don’t forget to share and subscribe!
TIMESTAMPS:
(00:00) - Intro
(01:10) - Overview of today's episode
(03:03) - What is magnesium?
(06:52) - Thyroid + magnesium
(09:34) - Stress + magnesium
(15:06) - Magnesium + the menstrual cycle
(19:10) - Hormone production + magnesium
(26:58) - How much magnesium to take and magnesium sources from food
(28:14) - Which type of magnesium should you take?
(33:26) - 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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