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
There is a lot of information on WHAT to eat but have you ever considered that HOW you eat could actually be a HUGE part of the problem?
It actually plays a much bigger role than you think and could be the missing puzzle piece in your health and fitness journey.
Today I covered in depth the 2 biggest issues in HOW we eat and what that means your hormones, metabolism and ability to lose weight. I also covered the 10 other things you are likely doing or missing that are contributing to the issues!
This episode did cover a lot so if you have questions on where to start, how much you should be eating and an outlined plan on what YOU should do please book your free calorie calculation and consultation call here: https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
TIMESTAMPS:
(00:00) - Intro
(01:16) - Overview
(02:59) - Hormones different effects on the body & metabolism
(08:00) - The 2 biggest ways your diet can negatively your hormones
(29:07) - A few ways your diet can cause hormonal imbalances (and some strategies to help)
(47:11) - How to improve your metabolism and hormones with food
(53:33) - 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
‣ Email: stephanie@vitalityoet.com
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© 2024 Stephanie Fusnik & VitalityOET
We asked what women wish they knew about menopause sooner in our facebook community of over 19 thousand women.
Today I had Coach Beth, Coach Kirianna and Coach Amy come to discuss the things women were talking about because if they wished they knew these things sooner then so will all the other women in the world!
We covered a LOT on this episode - but to get more information and get your questions answered head to our free facebook community to access every single webinar guide we have ever made!
Join here: https://www.facebook.com/share/rPiuNv6mjb49sbik/?mibextid=K35XfP
TIMESTAMPS:
(00:00) - Intro
(01:04) - Quick overview
(02:20) - Unexpected symptoms in perimenopause & menopause
(10:35) - How to improve those symptoms in perimenopause & menopause
(17:19) - Dealing with anxiety in menopause
(27:48) - Not being so hard on yourself
(41:53) - Reducing inflammation without being restrictive
(50:41) - Doctors giving nutrition advice & navigating misinformation
(01:04:38) - Hormone testing & HRT
(01:07:12) - Final thoughts & 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
‣ 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
‣ Email: stephanie@vitalityoet.com
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© 2024 Stephanie Fusnik & VitalityOET
One common complaint we hear from women is that their sleep SUCKS especially once they hit perimenopause and the years that follow.
And everyone “knows” that they SHOULD try to get better sleep.
But WHY?
And why does this matter in menopause?
Well - it actually REALLY affects your hormones, chronic disease risk (like diabetes and heart disease) metabolism, energy, ability to put on muscle, cravings and YOUR ABILITY TO LOSE WEIGHT.
So today Coach Hannah and I covered everything you need to know about circadian rhythm, sleep, how it affects your body, and most importantly how to get better quality sleep to accelerate weight loss (and no it isn’t just “go to sleep earlier”)
To download our circadian rhythm rest guide for improving energy and accelerating menopause weight loss go here: https://www.vitalityoet.com/circadianrhythm-menopause
TIMESTAMPS:
(00:00) - Intro
(01:08) - Overview of circadian rhythm
(02:07) - What is circadian rhythm?
(05:11) - What will happen when you align your circadian clock
(10:42) - Top circadian rhythm disruptors
(20:42) - How does caffeine affect all of this?
(25:12) - Cortisol & your circadian rhythm
(42:57) - Light & your circadian rhythm
(45:57) - How to start realigning your circadian clock
(01:13:24) - Recap & top takeaways
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
‣ 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
‣ Email: stephanie@vitalityoet.com
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© 2024 Stephanie Fusnik & VitalityOET
Carbs are the missing piece from your fat loss journey. Quite literally.
It is crucial for a lot of things like building muscle, improving thyroid function and keeping your metabolism up nice and high = easier fat loss.
Eat the thought of eating carbs is terrifying thanks to freaking health and fitness industry from some people trying to make cash off you.
In this episode I cover:
- WHY carbs are so important
- The negative consequences of not eating enough of them
- How to eat carbs without raising blood sugars
- Types of carbs to eat
- What to expect when you start introducing them again.
Consultation Call: https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
TIMESTAMPS: (00:00) - Intro (01:16) - Overview of Carbs for menopause (04:40) - Estrogen decreases & fasted workouts (10:55) - Cardio & muscle mass breakdown (15:50) - Carbs affect your hormone health 19:50 - Carbs WILL improve your sleep (23:05) - Fiber (25:48) - Carbs & cortisol (29:01) - Managing your blood sugar while eating carbs (38:10) - What to expect when increasing your carbs (44:03) - Outro + remindersCONNECT 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
‣ 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
‣ Email: stephanie@vitalityoet.com
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© 2024 Stephanie Fusnik & VitalityOET
This is a loaded question and Coach Kirianna and I dive into the truth about genetics.
We covered a few different topics:
- What are genetics?
- What are epigenetics?
- What influences our epigenetics
- Genetics and fat loss
- Genetics and Menopause
- What can you do if your genetics are “working against you”
- Thyroid conditions, MTHFR mutations, autoimmune conditions, hormonal imbalances and more
TIMESTAMPS:
(00:00) - Intro
(01:08) - Overview of genetics & menopause
(06:19) - The difference between genetics and epigenetics
(09:17) - What causes these epigenetic changes?
(12:25) - Stress & cortisol's affect on your genetics
(17:10) - Poor sleep & genetics
(19:20) - Do genetics affect obesity?
(23:07) - The environment & pollutants
(24:22) - Medications & sickness causing changes
(39:04) - What genetic changes are common with menopause?
(58:33) - What you can do about these changes!
(01:14:00) - Why do we do an in-depth assessment?
(01:16:16) - Closing 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
‣ 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
‣ Email: stephanie@vitalityoet.com
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© 2024 Stephanie Fusnik & VitalityOET
Last episode I went over all the reasons you could experience sudden weight gain in perimenopause (and onwards) including various hormonal imbalances.
I then touched on how to improve/combat all those issues so you can lose weight and there was one thing that ALL of them had in common - improving cortisol levels!
So today I did a deep dive on cortisol, how it affects ALL areas of your body (including hormonal issues) and what you can do to start improving levels today.
I touched on how DUTCH testing gave me much different results than those of blood work which you can learn more about here:
Don’t forget to share with all your friends!
TIMESTAMPS:
(00:00) - Intro
(01:24) - Overview of cortisol and hormones
(03:20) - Why do we need cortisol? What does it do?
(07:50) - The "cortisol curve"
(12:15) - Why hormonal imbalances lead to weight gain
(19:42) - What you need to understand about cortisol
(28:30) - Thyroid function and cortisol
(34:10) - The phases/stages of cortisol + cortisol testing
(42:23) - Improving your cortisol levels
(56:30) - What will happen if you take this seriously
(58:10) - How to get an assessment
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
‣ 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
‣ Email: stephanie@vitalityoet.com
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© 2024 Stephanie Fusnik & VitalityOET
Anyone else hop on the scale - panic and then start eating less food, cutting carbs and adding in more exercise?
Except that didn’t seem to help AT ALL?!
I mean it used to but not since this glorious time period we call perimenopause came around.
So today I covered all the reasons as to why you might see sudden weight gain AND what to do about it - with a lot of information on hormones!
There is a part 2 coming up next!
To book a consultation call to get assessed and your calories calculated for free please go here: https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
TIMESTAMPS:(00:00) - Intro
(01:18) - Do not panic!
(02:22) - Follow this checklist when weighing yourself
(04:09) - Water causing weight fluctuations
(05:25) - Carbs and water retention
(07:31) - Sodium
(13:22) - Sleep and recovery
(15:28) - Medications & HRT
(26:22) - Hormones & weight gain
(28:56) - Low estrogen
(33:53) - Estrogen dominance & low progesterone
(41:56) - High androgens
(46:33) - HPA axis and thyroid
(51:28) - Supplements that may help
(57:18) - The BIGGEST change you can make for your hormonal health
(01:00:03) - Recap with action steps
(01:02:58) - 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
‣ 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
‣ Email: stephanie@vitalityoet.com
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© 2024 Stephanie Fusnik & VitalityOET
Did you know 86% of women in North America are dissatisfied with their bodies and 40-60% of elementary aged girls are concerned with their body and fear “getting fat”?! That maybe one of THE biggest heart breaking statistics I have ever heard. So today I am going to dive deep into body image as well as tactics for improving body image.
As always if you would like to a consultation call to get assessed, your calories calculated and a road map to get to your goals please book a consultation call here: https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
You can also message me but so many of you are messaging (yay - I love talking to you) that I am behind so booking a call ensures that you will have everything you need after it in a much quicker time frame and you can ask all questions in real time! SO messaging will just take longer to get you what you need!
TIMESTAMPS:
(00:00) - Intro
(01:15) - Overview of body image in menopause
04:55 - What sacrifices are you willing to make? (aesthetics, performance, and health)
(06:55) - Shocking statistics on body image and why this is happening
(11:04) - What does body image actually mean?
(18:06) - Factors that affect our body image
(30:44) - Tips to help you improve your body image
(01:06:00) - Recap 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
‣ 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
‣ Email: stephanie@vitalityoet.com
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© 2024 Stephanie Fusnik & VitalityOET
Don’t worry we aren’t going to suggest anything crazy here but we ARE going to explain to you why libido decreases in menopause, why we might struggle with pelvic pain and a bit of the science behind that. Then we break down the benefits of having sex and the things that you can do to improve sexual desire, reducing pain, dryness and more!
Coach Brittany and I share a bit about our personal experience with sexual abuse (which I have never talked about publicly) and how that impacts our lives on a desire and hormonal level as well. We hope you enjoy this and find some of our stories funny and relatable.
TIMESTAMPS:
(00:00) - Intro
(01:03) - Overview
(02:28) - Being okay with talking about sex
(04:30) - The benefits of sex
(06:30) - The most commons issues around sex
(12:05) - Strategies to improve your sex life and libido
(54:06) - Recap + reminders on self care!
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
‣ 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
‣ Email: stephanie@vitalityoet.com
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© 2024 Stephanie Fusnik & VitalityOET
Have you ever wondered “why does SHE have such an easy time losing weight?”, “how come she didn’t gain weight when eating more food?”
Well I am finally answering all those questions!
It comes down to what type of metabolism you have - and there are 4 different categories we use to describe women in our program and now you can figure out which one you are to help you successfully reach your health and fitness goals!
In this episode I covered:
- What determines “calories out”
- What metabolism is
- The different types of metabolism
- What makes your metabolism fast or slow
- AND A WHOLE LOT MORE
If you need help understanding where you fit in and how much you should be eating just book a call here: https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
01:13 - Overview of the types of metabolism
03:07 - What is your metabolism? How can you improve it?
25:30 - Calories in vs calories out
29:18 - The 4 types of metabolism
48:52 - What causes a fast or slow metabolism?
57:34 - Recap + outro
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
‣ 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
‣ Email: stephanie@vitalityoet.com
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© 2024 Stephanie Fusnik & VitalityOET
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