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
Do any of these sound familiar since you started your perimenopausal journey:
You are not alone—and NO, you are NOT crazy!
Your brain ACTUALLY changes during menopause!
So, today I am going to cover what happens and what you can do about it so you don't feel insane!
Let's get into the episode!
WATCH this episode on YouTube: https://youtu.be/Wxzyo55Fx_M
TIMESTAMPS:
(00:00) — Introduction
(01:26) — Today's topic: How your brain changes during perimenopause & menopause
(03:45) — What is actually happening that causes these symptoms?
(09:00) — Ways to reduce the severity of symptoms
(09:11) — 1) Begin your health & fitness journey
(09:47) — 2) Reduce stress
(15:28) — 3) Take inventory of your life & commitments
(16:58) — 4) Organize & schedule your life
(18:35) — 5) Increase your sleep
(20:49) — 6) Rethink your relationship with weight
(23:20) — 7) Change your training
(25:15) — 8) Positive self-talk
(27:43) — 9) Dress yourself up
(28:13) — 10) Flip the way you view menopause
(29:13) — Wrap-up & where to find us
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
© 2023 Stephanie Fusnik & VitalityOET
Exercise only accounts for 10% of your calories out in a day! TEN PERCENT!
On the other hand, your BMR (basal metabolic rate, aka, how many calories your body burns at rest) accounts for 40-60% of your calories out in a day.
So, do you really think you need to be focusing on calories burned during your workouts?
OR should you be focusing on exercising in a way that will increase your BMR?
Probably BMR—especially since we know that it starts to go down in menopause due to hormonal imbalances, thyroid function, high cortisol, and increased difficulty putting on muscle.
In today's episode, I go over HOW to exercise to maximize your BMR and turn your body into a toned, calorie-burning machine!
To sign up for our newly launched exercise program (with access to 4 different programs) designed specifically for women in perimenopause or onwards head to the link below:
Let's get into the episode!
WATCH this episode on YouTube: https://youtu.be/Mrkgmcl0Ew8
TIMESTAMPS:
(00:00) — Introduction & about today's episode
(01:56) — What is "calories out" actually comprised of?
(05:58) — Breaking down the thermic effect of food (TEF)
(06:53) — Why you should NEVER eat below your BMR
(08:10) — Ways to increase calories burned at rest (raise your BMR)
(08:35) — 1) Ensure proper thyroid function
(09:46) — 2) Focus on increasing muscle mass
(16:33) — 3) Decrease your stress
(17:37) — Training recommendations for emphasizing muscle growth
(20:38) — Check out our new workout programs designed specifically for women in perimenopause and onwards! (link in the show notes)
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
© 2023 Stephanie Fusnik & VitalityOET
So... you want to make some changes in your life.
Naturally, you start to research and learn as much as you can—but then you get overwhelmed with all the information. You start to make a plan, but it just isn't quite perfect. So you plan and research and plan and research but you never actually ACT.
Maybe you start the plan, but then you look in the mirror and get frustrated or you don't execute the plan as perfectly as you want, and then boom—you just revert back to your old ways and say mean things to yourself.
Today, I tell you a bit about my upbringing (it was pretty tough) and how I got through these things as well as explain things about perfectionism, how it's holding you back, and what to do about it.
I also talk about body positivity and neutrality and how you can use both to help you keep working towards your goals.
Let's get into the episode!
WATCH this episode on YouTube: https://youtu.be/-hHBk8VMxSs
TIMESTAMPS:
(00:00) — Introduction & about today's episode
(02:28) — What perfectionism ACTUALLY is (& why it's dangerous)
(05:07) — The difference between learning & practice
(07:40) — Shifting your focus from perfection to messy action
(09:27) — Developing more self-acceptance
(10:34) — Why "I'll be happy when I..." ISN'T true (understanding self-confidence, self-acceptance, & self-love)
(14:12) — The risks of low self-compassion & acceptance
(15:21) — Self-Positivity Vs. Self-Neutrality
(19:51) — An exercise to help instill self-positivity & self-neutrality & recognize negative self-talk (with real-world examples)
(41:01) — Some final things to remember
(42:49) — 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
© 2023 Stephanie Fusnik & VitalityOET
Today, we are talking all about PCOS because 20% of women have it but only 3/10 of women with it actually get diagnosed!
I cover what PCOS is, the symptoms of each type (yes, there is more than one!), and treatment options—not to mention what happens when you start going through menopause!
Additionally, we have a full PCOS guide available as a free download inside our Facebook community! You can grab your copy today at: https://m.facebook.com/groups/969761266958379
Let's get into the episode!
WATCH this episode on YouTube: https://youtu.be/vhEf5owd-ZY
TIMESTAMPS:
(00:00) — Introduction & about today's episode
(01:33) — PCOS: what it is, major indicators, & common symptoms
(06:58) — The FOUR types of PCOS
(14:23) — Differences in PCOS symptoms
(17:10) — PCOS and fertility/pregnancy
(18:15) — PCOS and thyroid connection
(21:54) — Birth control and PCOS
(22:54) — PCOS and cortisol
(26:26) — Treatment for PCOS
(27:18) — 1) Insulin-resistant PCOS
(31:32) — 2) Inflammatory PCOS
(33:21) — 3) Adrenal PCOS
(34:24) — 4) Post-Pill PCOS
(35:04) — 5) Treatment for ALL types of PCOS
(39:52) — 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
© 2023 Stephanie Fusnik & VitalityOET
It was my absolute pleasure to interview one of my idols in the fitness space: Adam Schafer, one of the hosts of Mind Pump.
Adam has been in the health and fitness space for a long time, working with more than a thousand individuals—and I personally have been listening to their podcast since its inception. To have him on the show was an absolute dream come true.
On today's episode, Adam and I chat about how to raise healthy kids and families and what to do when your partner might not be the best influence or support for your personal health and fitness journey.
Let's get into the episode!
WATCH this episode on YouTube: https://youtu.be/-inkLNtjt7c
TIMESTAMPS:
(00:00) — Introduction
(02:20) — Meeting Adam
(03:07) — Today's topic: how to raise healthy kids & families
(03:29) — The best way to implement healthy habits with your children
(14:24) — Navigating conversations with friends & family about your household food choices
(22:46) — How to start implementing new routines when old habits have already been established
(29:45) — Using the correct language when trying to teach healthy habits
(35:58) — Dealing with an unsupportive partner when trying to start a health (or any self-improvement) journey
(45:33) — Not letting parts of your identity hold you back from growing in other areas of your life
(51:04) — Identifying & accepting different "seasons" of your life
(56:48) — Where to find Adam & Mind Pump
CONNECT WITH ADAM:
‣ Adam's Instagram: https://www.instagram.com/mindpumpadam
‣ 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
© 2023 Stephanie Fusnik & VitalityOET
Today, I have the wonderful Coach Emma on the podcast to chat about how to work out to get the BEST results in menopause!
We cover:
We're also introducing our BRAND NEW workout subscription, which includes 4 different workouts designed to boost metabolism and improve cortisol and hormonal balance in women in perimenopause and onwards—all for just $45.99 CAD ($35 USD) per month!
The workout options include:
And you can check it out here: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout
Let's get into the episode!
WATCH this episode on YouTube: https://youtu.be/ItbOxQNKhgM
TIMESTAMPS:
(00:00) — Introduction
(01:15) — Today's topic: working out for maximal results in menopause
(02:28) — Check out our new workout program subscription! (link in the show notes)
(03:07) — What is resistance training?
(04:30) — Why is weight lifting the superior method of exercise for fat burning?
(10:21) — What do we mean by "lifting with intention"?
(17:13) — How can I apply intention to my workouts?
(24:47) — Ways to optimize your workouts
(32:04) — Understanding the purpose of a workout (& mistakes we made early in our journies)
(39:30) — Tips for setting up your own workout programs
(45:24) — Final thoughts
CONNECT WITH ME ONLINE:
‣ 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
© 2023 Stephanie Fusnik & VitalityOET
Almost 500,000 women get hysterectomies each year! That is a LOT... Yet I feel like we know almost nothing about them!
Today, I am joined by assistant coach Brittany, who is not only a women's nutrition coach and personal trainer BUT also a birthing doula!
Not only do we talk about hysterectomies, surgical menopause, possible long-term complications, and how to exercise post-hysterectomy—but we also dive into her personal journey of pre and post-hysterectomy.
We have received a ton of questions and we know there is so much information out there that it's really hard to know what advice to listen to or disregard. Most women end up feeling overwhelmed, so they don't do anything or they try to go back to what they were doing before and they either get hurt or choose movements that just don't feel good.
So today we're going to gain some clarity that you can take (and share with any friends) if you have had or are thinking about getting a hysterectomy!
To access our free pelvic floor strengthening guide (with exercises) head to: https://www.vitalityoet.com/pelvicfloorandmenopause-9702
Let's get into the episode!
WATCH this episode on YouTube: https://youtu.be/VbWC2ut5ScA
TIMESTAMPS:
(00:00) — Introduction
(00:56) — Today's topic: hysterectomies, surgical menopause, and pelvic prolapse
(02:16) — Exploring the different types of hysterectomies & surgery basics
(04:27) — What happens after the surgery?
(05:53) — What is surgical menopause & what can we do to support our body's hormone production? (adrenal health, stress, HRT, etc.)
(11:59) — What is pelvic organ prolapse?
(14:42) — Preventing pelvic organ prolapse (& why the answer isn't Kegels)
(17:14) — The best exercises for strengthening your pelvic floor
(21:30) — The goal of exercise after a hysterectomy
(22:31) — Dealing with scar tissue post-surgery
(25:39) — Surgical menopause vs. regular menopause
(27:55) — Brittany's hysterectomy journey
(37:38) — Benefits Brittany experienced increasing calories post-surgery
(43:15) — Grab our free pelvic floor strengthening guide at the link in the description!
CONNECT WITH ME ONLINE:
‣ 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
© 2023 Stephanie Fusnik & VitalityOET
I had the absolute pleasure of having my friend Aram Grigorian on our podcast and man did we cover a LOT:
Aram is hosting a conference that both Taylor and I will be at, so come out and meet us in March 2024! For more information, head to: https://www.realcoachessummit2023.com
Let's get into the episode!
WATCH this episode on YouTube: https://youtu.be/Ae4TBv97quA
TIMESTAMPS:
(00:00) — Introduction
(01:24) — Meeting Aram
(04:02) — Keeping people accountable & on track
(08:03) — Chasing "success"/not being present
(13:55) — Overcoming the messaging received while growing up
(18:40) — Separating menopause and your identity
(21:53) — Jumping on trends vs. understanding how things affect your body
(25:05) — Mindfulness & stressors
(27:59) — Taking responsibility
(32:44) — The impact of your environment
(36:04) — The reality of being a fitness coach
(45:42) — Taking action
(52:49) — Society isn't set up for you to be successful
(57:14) — Setting realistic timelines
(59:58) — Aram's upcoming event (& why you should go) & where you can find him online
CONNECT WITH ARAM:
‣ Instagram: https://www.instagram.com/4weeks2thebeach
‣ Other Side Lifestyle Podcast: https://pod.link/1623447851
‣ Website: https://www.4weeks2thebeach.com
‣ All Other Links: https://bio.site/4weeks2thebeach
CONNECT WITH ME ONLINE:
‣ 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
© 2023 Stephanie Fusnik & VitalityOET
I had the pleasure of having our on-staff gut health expert on our podcast today: Coach Hannah!
We wanted to talk about the gallbladder because—shockingly—so many women have issues with their gallbladder once they hit perimenopause AND many women have had it removed.
Additionally, when our gallbladder isn't working properly (or is absent) it can cause so many issues like constipation or diarrhea, nutritional malabsorption, bloating, and, of course, weight loss resistance.
We cover:
Let's get into the episode!
For the gallbladder dysfunction testing recommendations, supplements, & references mentioned during the episode, click here (download or make a copy and save to your Drive): https://docs.google.com/document/d/1jsT3pw2LkmGF_1KvbKfmPk77r96ELKcuEc8tGuxcrKM
You can find the Environmental Working Group Consumer Guides here: https://www.ewg.org/consumer-guides
WATCH this episode on YouTube: https://youtu.be/HBZL-dbBC-A
TIMESTAMPS:
(00:00) — Introduction
(00:56) — Today's topic: all about the gallbladder & its effect on gut health (especially during perimenopause)
(01:58) — The myth of the low-fat diet
(05:48) — Why is it important to break down and absorb fats?
(09:35) — What is the gallbladder and what does it have to do with this talk about dietary fat?
(11:27) — Why do we need a gallbladder?
(14:38) — Gallbladder/biliary dysfunction
(18:37) — Signs of gallbladder dysfunction
(20:51) — What to ask your doctor if you think you have gallbladder dysfunction
(22:29) — What do we do if we've already had our gallbladder removed?
(27:31) — How can we support a healthy gallbladder (even if it has already been removed)?
(28:24) — 1) Bile-supporting foods
(31:39) — 2) Bile-supporting supplements
(35:25) — 3) Supporting detox pathways
(42:08) — 4) Some final tips
(48:07) — To wrap things up
CONNECT WITH ME ONLINE:
‣ 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
© 2023 Stephanie Fusnik & VitalityOET
Lack of sleep is making you FAT...
...ESPECIALLY if you are in perimenopause or menopause.
"Great, Stephanie! But there is no way I can get to bed earlier."
Well here's the good news: While that would help, improving the quality of sleep is even MORE important!
In this episode, I talk about how sleep is crucial when it comes to fat loss, energy, cortisol levels, progesterone and estrogen levels, building muscle so you can look toned, and why it's even MORE important once you hit perimenopause.
I go through a lengthy list of simple things that you can do to improve the quality of your sleep (my favorite one includes carbs!).
Implement 2-3 of these and watch your sleep improve and your waistline shrink!
Let's get into the episode!
WATCH this episode on YouTube: https://youtu.be/sjMzRCBjSBM
TIMESTAMPS:
(00:00) — Introduction
(00:33) — Today's topic: improving sleep during perimenopause & menopause
(01:30) — Why sleep is so important
(03:33) — 1) Go to bed an hour earlier each night
(04:06) — 2) Turn off all technology 60-90 minutes before bed
(05:32) — 3) Lower the lights 1 hour before your bedtime
(06:17) — 4) Spend more time outdoors
(06:56) — 5) Try relaxing exercises like bedtime yoga, deep breathing, reading a non-stimulating book, or putting your feet up
(08:21) — 6) Add 400mg of Magnesium Bisglycinate
(08:57) — 7) Avoid caffeinated beverages after noon & set a consistent bedtime
(10:23) — 8) Watch the sunset and go outside as early as you can in the morning
(10:39) — 9) Don't drink liquids for at least an hour before bed
(11:04) — 10) Sleep in a dark room
(11:39) — 11) Avoid noise disturbances
(12:51) — 12) Avoid alcohol and sedatives before bed
(13:41) — 13) Sleep in a cool environment
(14:20) — 14) Have a bedtime snack
(16:01) — Final thoughts & where to find us
CONNECT WITH ME ONLINE:
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Post-Production by: David Margittai | In Post Media
Website: https://www.inpostmedia.com
Email: david@inpostmedia.com
© 2023 Stephanie Fusnik & VitalityOET
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