The Metabolism and Menopause Podcast

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Health & Fitness
**The Metabolism and Menopause Podcast**

Our 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!

Latest Episodes:

Causes of Hormonal Imbalances in Menopause | MMP Ep.41 Nov 23, 2023

Show notes

Hormonal imbalances ABSOLUTELY influence your ability to lose weight!

In today's episode, I cover:

-The 4 biggest NATURAL hormonal disruptors and how to address them

-The 4 most common chemical hormonal disruptors and how to avoid them

If you want to get your calories calculated for FREE book a call to do so here - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom

As mentioned in the episode, you can find phthalate-free cleaning products at https://www.simplyquinoa.com/the-best-non-toxic-cleaning-products-in-every-category

and cosmetics at https://www.health.com/beauty/phthalate-free-cosmetics

To learn how to get access to ALL our free resources, watch this video: https://www.loom.com/share/3fe69b67790a4fbc9de22d64a486cb28?sid=6e14b006-7fbf-40b1-9ccf-5c9b5d7870fa

Now, let's get into the episode!

WATCH this episode on YouTube: https://youtu.be/CN2-CUu2OBU

TIMESTAMPS:

(00:00) — Introduction

(01:02) — Today's topic: causes of hormonal imbalances in menopause

(01:33) — The endocrine system & how hormone disruptors work

(05:57) — The biggest natural hormone disruptors

(06:12) — 1) Stress/high cortisol

(11:54) — 2) Yo-yo dieting

(14:57) — 3) Too low calorie intake

(19:12) — 4) Constipation/poor gut health

(24:27) — The most common chemical hormone disruptors

(24:32) — 1) BPAs (bisphenol A)

(26:49) — 2) Phthalates

(31:30) — 3) Atrazine

(33:50) — 4) Phytoestrogens

(34:49) — Recap

(36:05) — Wrap-up

PREVIOUS EPISODES MENTIONED:

‣ PCOS, Menopause, and Fat Loss - https://podcasts.apple.com/ca/podcast/pcos-menopause-and-fat-loss-mmp-ep-28/id1683220450?i=1000630660963&app=podcast

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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Post-Production by: David Margittai | In Post Media

Website: https://www.inpostmedia.com

Email: david@inpostmedia.com

5 Steps for Better Gut Health and Menopause Fat Loss | MMP Ep.40 Nov 20, 2023

Show notes

Are you struggling with bloating and bowel movements since perimenopause? Or maybe your symptoms got worse?

It turns out, estrogen has a LOT to do with it!

On today's episode I am going to cover:

-How your digestive system actually works

-What the most common gut health issues and symptoms are

-How perimenopause and menopause contribute to things

-5 FREE things to improve gut health and bloating for menopause fat loss you can start doing TODAY

Also, our Black Friday promotion is here! We've got:

-Discounts on coaching

-Amazon gift cards

-Vitality t-shirts

-You'll be entered to win a free DUTCH test or month of coaching

-And MORE!

Book a call to learn more about coaching and our Black Friday Offer HERE: https://calendly.com/d/3sy-mjd-zyn/black-friday-application-call

To learn how to get access to ALL our free resources, watch this video: https://www.loom.com/share/3fe69b67790a4fbc9de22d64a486cb28?sid=6e14b006-7fbf-40b1-9ccf-5c9b5d7870fa

Now, let's get into the episode!

WATCH this episode on YouTube: https://youtu.be/nHrB2javc88

TIMESTAMPS:

(00:00) — Introduction

(01:12) — Today's topic: breaking down the digestive system & improving gut health

(02:30) — How the digestive system works

(10:53) — Common symptoms of gut trouble & what causes them

(14:45) — Why do any of these things matter for weight loss?

(19:46) — 5 simple tips to improve gut health

(20:26) — 1) Chew your food more

(24:19) — 2) Put your fork down between bites

(25:08) — 3) Avoid water (or other fluids) 10 minutes before & after meals

(27:42) — 4) Walk more

(28:43) — 5) Eat distraction-free & sit while doing it

(30:20) — *BONUS Tip* - Feet up!

(31:52) — Recap

(33:14) — Don't miss out on our Black Friday coaching promotion! (link in the description)

PREVIOUS EPISODES MENTIONED:

‣ Gall Bladder & Menopause Gut Health (feat. Coach Hannah) - https://podcasts.apple.com/ca/podcast/gall-bladder-menopause-gut-health-feat-coach-hannah/id1683220450?i=1000627434973&app=podcast

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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Post-Production by: David Margittai | In Post Media

Website: https://www.inpostmedia.com

Email: david@inpostmedia.com

How to Get the Most Out of Your Coaching Experience with Jason Phillips | MMP Ep.39 Nov 16, 2023

Show notes

Today, I had the pleasure of having Mr. Jason Phillips on the podcast!

Jason has been active in the fitness industry for nearly 2 decades. After overcoming anorexia, Jason went on a mission to create impact at the highest level. This journey led him to becoming the most sought-after nutrition coach in the space, as well as writing for several publications and even publishing his own books: Macros Explained and Macros Applied. Today, he is a featured guest on several podcasts, including being the most downloaded guest ever on the #1 Health and Fitness Podcast, Mind Pump. While his beginnings were humble—so much so that he was declined for a cup of coffee at Starbucks on Thanksgiving Day of 2014—he now owns and operates the Nutritional Coaching Institute, a company that has grown to over $12 million annual revenue in less than 5 years.

We covered a LOT, like:

-How he got into the coaching space after a coach saved his life from his battle with anorexia

-How he has helped tens of thousands of clients get results

-What he has learned from working with coaches and mentoring coaches himself

-The characteristics that largely influence whether or not you will reach your health and fitness goals

-What consistency really is (hint—it is NOT being perfect or restrictive)

And a whole lot more!

To learn how to get access to ALL our free resources, watch this video: https://www.loom.com/share/3fe69b67790a4fbc9de22d64a486cb28?sid=6e14b006-7fbf-40b1-9ccf-5c9b5d7870fa

Now, let's get into the episode!

WATCH this episode on YouTube: https://youtu.be/ysPJhajHuC0

TIMESTAMPS:

(00:00) — Introduction

(01:36) — What drove Jason to nutrition coaching

(05:58) — How a coach changed Jason's life

(12:15) — The importance of building connection as a coach

(18:55) — The most important qualities of a "good" client

(22:42) — Shifting your focus from perfection to progress

(30:30) — Why implementation is more important than the resource itself

(35:44) — Reflecting on the current state of the fitness industry

(39:09) — One bad experience doesn't define the whole

(43:23) — The biggest indicator of success in a client

(48:01) — Closing thoughts

CONNECT WITH JASON:

‣ Jason's Instagram: https://www.instagram.com/nci_ceo_jason

‣ Nutritional Coaching Institutes's Instagram: https://www.instagram.com/nutritionalcoachinginstitute

‣ Nutritional Coaching Institute: https://ncicertifications.com

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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Post-Production by: David Margittai | In Post Media

Website: https://www.inpostmedia.com

Email: david@inpostmedia.com

10 Steps to Boost Metabolism in Menopause (to lose fat) | MMP Ep.38 Nov 13, 2023

Show notes

Why is it so darn hard to lose weight once we hit perimenopause and menopause?

It all comes down to our metabolism!

In this episode, I cover:

-WHAT metabolism is

-WHY metabolism slows down in menopause

-HOW we can get our metabolism back up

I mention a lot of links to other podcasts and videos throughout this episode, so I put them all in one, easy-to-reference PDF for you, which you can access here: https://www.facebook.com/groups/vitalityoet/learning_content/?filter=822916579292937&post=990000168989916

To learn how to get access to ALL our free resources, watch this video: https://www.loom.com/share/3fe69b67790a4fbc9de22d64a486cb28?sid=6e14b006-7fbf-40b1-9ccf-5c9b5d7870fa

Now, let's get into the episode!

WATCH this episode on YouTube: https://youtu.be/O3dNS05kwQc

TIMESTAMPS:

(00:00) — Introduction

(01:10) — Today's topic: all about metabolism—what it is, why it slows down, and how to bring it back up

(01:29) — Defining and breaking down the various components of metabolism (BMR, NEAT, TEF, exercise)

(05:29) — Reasons why metabolism slows down

(05:48) — 1) Cortisol

(11:03) — 2) Less lean muscle mass

(13:04) — 3) Low thyroid function

(14:24) — 4) Hormonal imbalances

(15:37) — Ways we can BOOST metabolism

(15:54) — 1) Eat enough food

(18:33) — 2) Address cortisol to balance out hormones

(19:05) — 3) Improve sleep

(20:09) — 4) Eat your carbs

(21:06) — 5) Protein

(21:52) — 6) Veggies

(22:20) — 7) Water

(22:37) — 8) Resistance training

(24:49) — 9) Stop fasting

(27:27) — 10) Pre- and post-workout meals

(28:24) — Recap & wrap-up

PREVIOUS EPISODES MENTIONED:

‣ What is Perimenopause - https://podcasts.apple.com/ca/podcast/what-is-perimenopause-mmp-ep-1/id1683220450?i=1000611276923

‣ Menopause, Cortisol, & Adrenal Fatigue - https://podcasts.apple.com/ca/podcast/menopause-cortisol-adrenal-fatigue-mmp-ep-19/id1683220450?i=1000624361638

‣ Thyroid Function, Menopause, & Fat Loss (feat. Coach Kirianna) - https://podcasts.apple.com/ca/podcast/thyroid-function-menopause-fat-loss-feat-coach-kirianna/id1683220450?i=1000611289331

‣ Reverse Dieting for Menopause Fat Loss (the 'Simple Seasons' approach to fat loss) - https://podcasts.apple.com/ca/podcast/reverse-dieting-for-menopause-fat-loss-the-simple/id1683220450?i=1000615678907

‣ Low Carb in Menopause is Making You SKINNY FAT - https://podcasts.apple.com/ca/podcast/low-carb-in-menopause-is-making-you-skinny-fat-mmp-ep-6/id1683220450?i=1000613035023

‣ How to Increase Muscle to Boost Metabolism in Menopause - https://podcasts.apple.com/ca/podcast/how-to-increase-muscle-to-boost-metabolism-in-menopause/id1683220450?i=1000631443230

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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Post-Production by: David Margittai | In Post Media

Website: https://www.inpostmedia.com

Email: david@inpostmedia.com

Pre and Post-Exercise Nutrition for Menopause | MMP Ep.37 Nov 09, 2023

Show notes

Did you know that improper pre and post-workout nutrition in menopause could be the reason you aren't seeing results? It SUCKS to be busting your butt in the gym and realize that something as simple as a snack is why you aren't seeing results!

Shocking, I know!

In this episode, I cover:

-Why we need to tailor nutrition in perimenopause and menopause

-Why you need a pre-workout snack (when and what to eat)

-Why you need a post-workout snack (when and what to eat)

-Why fasting is holding you back

-Different types of protein powders and their benefits

I also have a guide we created that goes over what to eat and when for menopause workout nutrition. Just message me on Facebook or Instagram and I would be more than happy to send it over!

To learn how to get access to ALL our free resources, watch this video: https://www.loom.com/share/3fe69b67790a4fbc9de22d64a486cb28?sid=6e14b006-7fbf-40b1-9ccf-5c9b5d7870fa

Now, let's get into the episode!

WATCH this episode on YouTube: https://youtu.be/96azmCLxEl8

TIMESTAMPS:

(00:00) — Introduction

(02:10) — Today's topic: pre and post-exercise nutrition during perimenopause and menopause

(03:23) — Why nutrition is especially important during perimenopause and menopause

(09:18) — The significance of pre-workout nutrition: powering your performance

(14:02) — The best timing for pre-workout nutrition (pre-workout nutrition guide)

(16:30) — What to do if you train first thing in the morning

(20:09) — The importance of post-workout nutrition: nourishing your recovery

(27:36) — What to include in your post-workout nutrition (post-workout timing guide)

(28:51) — Common challenges & misconceptions

(30:10) — Why we DON'T recommend fasting before workouts

(34:36) — The benefits of protein shakes for post-workout recovery

(38:38) — Recap & wrap-up

PREVIOUS EPISODES MENTIONED:

‣ Insulin Resistance & Menopause - https://podcasts.apple.com/ca/podcast/insulin-resistance-menopause-mmp-ep-3/id1683220450?i=1000611282522

‣ Menopause, Cortisol, & Adrenal Fatigue - https://podcasts.apple.com/ca/podcast/menopause-cortisol-adrenal-fatigue-mmp-ep-19/id1683220450?i=1000624361638

‣ Plant-Based Eating in Menopause (ft. Coach Corinne) - https://podcasts.apple.com/ca/podcast/plant-based-eating-in-menopause-feat-coach-corinne-mmp-ep-33/id1683220450?i=1000632669618&app=podcast

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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Post-Production by: David Margittai | In Post Media

Website: https://www.inpostmedia.com

Email: david@inpostmedia.com

Why You Shouldn't Take Nutrition and Fitness Advice From Your Doctor feat. Sal Di Stefano from Mind Pump | MMP Ep.36 Nov 06, 2023

Show notes

Today, I had the pleasure of having Sal Di Stefano from Mind Pump on the podcast.

Sal is one of the most sought-after experts in fitness and health with his effective, grounded, and easy-to-understand style of communication. He has been on hundreds of top podcasts and frequently speaks at trainer and health practitioner events. His passion for fitness, health, and people is unmatched and he is steadfast in his goal of making the fitness industry one that is a force for good—with long-term health being the focus, and not one that is riddled with diet pills, crash diets, and false promises.

A quote that Sal is often credited for summarizes his approach to fitness and health:

"Exercise and eat right because you love your body, not because you hate your body."

We chatted about why doctors are NOT the people you should be reaching out to for advice for nutrition or exercise as well as nutrition and fitness advice that can change your life.

To have him on the podcast was an absolute honor and I hope you enjoy listening to it as much as I enjoyed interviewing him!

To learn how to get access to ALL our free resources, watch this video: https://www.loom.com/share/3fe69b67790a4fbc9de22d64a486cb28?sid=6e14b006-7fbf-40b1-9ccf-5c9b5d7870fa

Now, let's get into the episode!

WATCH this episode on YouTube: https://youtu.be/U-xIYN8Q364

TIMESTAMPS:

(00:00) — Introduction

(01:53) — Today's topic: why doctors may not give the best advice when it comes to nutrition & exercise

(08:06) — Why it's never as simple as saying, "Just eat less & move more"

(17:54) — Small changes that can have huge effects on other behaviors (a simple 3-step approach)

(31:41) — Things worth testing for, choosing the right type of practitioner, & non-medical interventions that can improve your health

(39:51) — Why you need to be patient on your journey

(43:17) — Why the scale is a crappy way to measure progress (& what to measure instead)

(47:51) — The delay between practice & research

(53:53) — The importance of proper messaging

(58:58) — What's on the horizon for Sal & Mind Pump?

CONNECT WITH SAL:

‣ Sal's Instagram: https://www.instagram.com/mindpumpdistefano

‣ Mind Pump's Instagram: https://www.instagram.com/mindpumpmedia

‣ Free Resources: https://www.mindpumpmedia.com/free-resources

‣ Mind Pump AI Tool: https://dexa.ai/mindpump

‣ Website: https://www.mindpumpmedia.com

‣ YouTube: https://www.youtube.com/@MindPumpShow

‣ Podcast: https://mindpumppodcast.com

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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Post-Production by: David Margittai | In Post Media

Website: https://www.inpostmedia.com

Email: david@inpostmedia.com

How Your Thoughts Are Causing Hormone Imbalances in Menopause | MMP Ep.35 Nov 02, 2023

Show notes

Did you know the way you THINK can actually influence our hormone balance, which can then influence our body composition?!

This is why mindset is SO important to address when it comes to hormone health, ESPECIALLY in perimenopause and onwards in our health and fitness journeys!

In this episode, I cover:

-Different types of mindsets

-Cortisol (as if I would ever NOT mention this in a podcast)

-How hormones affect our brains

-How our brain affects our hormones

-How things change in menopause

-And what that means for your ability to feel and look good!

To learn how to get access to ALL our free resources, watch this video: https://www.loom.com/share/3fe69b67790a4fbc9de22d64a486cb28?sid=6e14b006-7fbf-40b1-9ccf-5c9b5d7870fa

Now, let's get into the episode!

WATCH this episode on YouTube: https://youtu.be/9sNwltWSHJI

TIMESTAMPS:

(00:00) — Introduction

(01:18) — Today's topic: how what we think can actually cause hormonal imbalances

(02:41) — Understanding a fixed (or negative) mindset & the consequences it can have

(04:44) — How negative thinking can actually affect our physical body

(08:12) — Examples of & beneficial effects of positive thought & a growth mindset

(11:06) — Which came first—the negative mindset or a hormonal imbalance?

(12:21) — Ways hormonal imbalances can affect our brain function

(18:12) — Why it doesn't actually matter which came first

(18:58) — How to shift from a fixed mindset to a growth mindset

(24:03) — A final challenge to you

(24:55) — Wrap-up

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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Post-Production by: David Margittai | In Post Media

Website: https://www.inpostmedia.com

Email: david@inpostmedia.com

Avoiding Holiday Weight Gain | MMP Ep.34 Oct 30, 2023

Show notes

According to a study in the London Journal of Medicine, people gain the most weight starting at the beginning of October (what some people would argue is the "start of the holiday season") and that weight gain peaks after New Year's.

And what's more, that weight you gain during the holidays takes an average of 5 months to get back off! That's a whole half a year you're going to be struggling or punishing yourself for a few months of holidays. Not ideal. And that is just to get back to where you were in October!

Today, I go over why we are so likely to gain weight over the holidays and how to set yourself up for success so you don't spend half the year trying to get back to where you are right now.

This way, you don't start 2024 trying to reverse the last 3 months.

Check out our "5 Weeks to Avoiding Holiday Weight Gain" program!

The program includes:

-How to set yourself up for a successful holiday season with EASE

-5 weeks of exercise programming for BOTH at home and the gym updated weekly!

-How to enjoy your favorite holiday treats without guilt or gaining fat

-How to structure meals and plan ahead

-How to handle stress over the holiday season

-How to avoid binging

-Weekly Zoom calls

-Weekly guides and "cheat sheets"

-Access to our exclusive app

-Private Facebook group

-Custom Macro Plan add-on at 70% off!

There are options to pay in full $239 CAD ($175 USD) - https://buy.stripe.com/5kA3ex8yocQD71C1aW

biweekly $127 CAD ($93 USD) - https://buy.stripe.com/00g4iB01S3g3gCcf1N

We hope to see you in there!

Now, let's get into the episode!

WATCH this episode on YouTube: https://youtu.be/_KN3WZx4laY

TIMESTAMPS:

(00:00) — Introduction

(01:10) — Today's topic: how to avoid holiday weight gain

(04:09) — Reasons why the holidays are such a large contributor to weight gain

(04:27) — 1) It's partially biological

(07:24) — 2) We're eating more & more inconsistently

(10:01) — 3) We're eating differently than we were during the summertime

(13:43) — 4) We're less active

(15:25) — 5) It's a higher-stress period of time

(24:41) — Strategies we use in our coaching to navigate the holidays

(34:17) — Check out our '5 Weeks to Avoiding Holiday Weight Gain' program (details at the link above!)

(37:08) — Wrap-up

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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Post-Production by: David Margittai | In Post Media

Website: https://www.inpostmedia.com

Email: david@inpostmedia.com

Plant-Based Eating in Menopause (feat. Coach Corinne) | MMP Ep.33 Oct 26, 2023

Show notes

Can I hit my protein on a plant-based diet?

This is such a common question that slides into my messages on a regular basis! And the answer is yes... But it takes some planning.

The other question I get is how to transition into a more plant-based diet.

I figured the best person to help me answer these questions was our very own Coach Corinne! She is a coach on our team, she is plant-based, she competes, puts on muscle, and lifts heavy!

We cover all your most-asked questions around how to get enough protein, supplements to consider, food/recipe swaps, our favorite protein powders, handling social events, and more!

If you want to grab a copy of our plant-based high protein guide, join our community Metabolism and Menopause by Vitality here: https://m.facebook.com/groups/969761266958379

Let's get into the episode!

WATCH this episode on YouTube: https://youtu.be/tva7ieQSXwI

TIMESTAMPS:

(00:00) — Introduction

(01:01) — Today's topic: how to hit your protein goals on a plant-based diet

(01:49) — The protein pairing misconception (& how to ACTUALLY avoid deficiencies)

(04:30) — The protein deficiency myth & the best plant-based protein sources

(05:25) — 1) Soy sources

(07:59) — 2) Beans/legumes

(09:10) — 3) Grains

(09:48) — 4) Vegetables

(11:11) — 5) Additional/supplemental sources

(11:54) — Supplements to consider on a plant-based diet

(14:14) — LISTEN to your body (& digestion) when transitioning into a plant-based diet

(18:26) — Common pitfalls when adopting a plant-based diet

(20:01) — Food/recipe swaps

(23:58) — Coach Corinne's favorite protein powders

(25:31) — Tips for eating out at restaurants when plant-based

(28:08) — How to avoid being a "processed food vegan"

(30:09) — Navigating social events

(31:52) — You don't have to be all-or-nothing

(35:28) — Make it fun & know that you CAN achieve your goals

(36:50) — Wrap-up

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

----

Post-Production by: David Margittai | In Post Media

Website: https://www.inpostmedia.com

Email: david@inpostmedia.com

How Gina Increased Her Calories From 1000 to 2200! (Client Spotlight) | MMP Ep.32 Oct 23, 2023

Show notes

Today, I had the pleasure of having one of Coach Beth's clients—Gina—on the podcast.

We recorded this podcast together on October 3rd, which marks exactly 1 year from the day we first spoke and she made the decision to change her life.

Gina came to us with poor sleep, some chronic health conditions, poor energy, poor digestion, on the verge of depression, and desperate to not only feel better but lose weight.

She is a busy mom of 2, works full-time, and has a fairly high-stress lifestyle.

Over the course of a year, she completely changed it around.

I'll let you listen to her story yourself!

Let's get into the episode!

You can find the Five Minute Gratitude Journal Gina mentioned during the episode here: https://www.intelligentchange.com/collections/journals

WATCH this episode on YouTube: https://youtu.be/OK6KOBz6z8c

TIMESTAMPS:

(00:00) — Introduction & about today's episode

(01:00) — Meeting Gina

(04:51) — Where Gina's calories were before starting with Beth

(07:32) — The biggest changes Gina saw after increasing her calories

(08:18) — The toughest part of increasing calories & how she overcame it