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
Low progesterone FREAKING SUCKS—trust me I know—I have been dealing with this for a while! And unfortunately, it is something that is naturally going to decrease as we go through perimenopause/menopause... Lucky us!
Progesterone has so many important roles in our bodies, including keeping us energized, controlling fluid retention, and weight control.
So unfortunately, if we don't work at controlling our progesterone levels through proper lifestyle and nutrition it can result in weight gain, fluid retention, feeling exhausted, low libido, hot flashes, migraines, anxiety, depression, and more. Sounds fun doesn't it?
In this episode, I cover things that negatively impact our progesterone levels and what we can do to optimize our levels to help you not only feel great but look great!
WATCH this episode on YouTube: https://youtu.be/9gTM8zfo5Cw
TIMESTAMPS:
(00:00) — Introduction
(00:40) — Today's topic: the role of progesterone in your body and its effects on fat loss during perimenopause and menopause
(01:12) — What progesterone does in the body
(02:07) — The effect of stress on progesterone levels
(04:47) — What happens when progesterone levels are too low
(09:07) — Actionable steps to help increase progesterone levels
(15:47) — Final thoughts
Learn more about DUTCH hormone testing with VitalityOET - https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537
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
It might surprise you, but using a scale really isn't the best way to measure progress in your fat loss journey! How many of you let the scale take control of your emotions and self-worth?
Too many of us—it definitely used to control mine!
I had the pleasure of having coach Beth on the podcast with me today to go over a bit of our struggles with the scale, why the scale fluctuates so much, and how to ACTUALLY measure progress. These tips and tricks will help you better assess if you are moving in the right direction and what to watch for!
WATCH this episode on YouTube: https://youtu.be/qRTF_QFphlc
TIMESTAMPS:
(00:00) — Introduction
(01:31) — Today's topic: how to ACTUALLY measure progress
(06:38) — Reasons why your weight may fluctuate
(19:38) — Other methods & metrics for measuring progress (that don't involve the scale)
(37:22) — How to use the scale and not let a number control your emotions or self-worth
CONNECT WITH COACH BETH:
‣ Instagram: https://www.instagram.com/bethporterfieldfitness
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
We cover a LOT in a short amount of time today!
-What happens when you have been dieting for too long
-What cortisol does to our bodies—particularly during menopause
-What is a reverse diet and do you need one?
-How to reverse diet
-How to use our 'Simple Seasons' approach to fat loss in menopause
If you want to book a free call to have us assess where you are at, figure out what strategies you can implement to start moving in the right direction, and get an idea of where your calories, protein, and carbs should be, use the links below!
I know today was a lot, but we do have guides outlining everything I talked about available for free in our Facebook community!
WATCH this episode on YouTube: https://youtu.be/TaSSVmqPom8
TIMESTAMPS:
(00:00) — Introduction
(01:12) — Today's topic: how to utilize reverse diets for fat loss during perimenopause & menopause
(02:46) — Setting the stage—the effects of increased cortisol during menopause
(12:07) — Why haven't my previous diet attempts worked?
(18:45) — A summary of eating low-calorie for too long
(21:45) — What is a reverse diet & how do we know if we need one?
(24:53) — How do we reverse diet?
(31:10) — Introducing the 'Simple Seasons' approach to fat loss
(40:03) — How do I know if I'm ready for a fat loss phase?
(41:50) — How to know when it's time to come out of a fat loss phase
(44:31) — Use these seasons to enjoy food & be present with the ones you love while reaching your goals
(47:45) — Where to find additional resources
SCHEDULE A FREE CONSULTATION CALL: https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
CONNECT WITH ME ONLINE:
‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379
‣ 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
© 2023 Stephanie Fusnik & VitalityOET
Anyone else hop on the scale and not see the number you want? It instantly puts you in a bad mood because "I'm doing all the things right—why isn’t it going down??"
You then proceed to scrutinize yourself in the mirror. You nitpick at your perceived flaws, pinching the fat on your stomach, turning sideways in the mirror on the verge of tears...
Trust me, I've been there.
But then I learned that the scale is actually not a great indicator of progress and that there are honestly a million things that can cause the scale to fluctuate up to 5 pounds in 24 hours! There is NO WAY that you can accumulate fat that quickly.
So today, I am going to teach you a ton of reasons as to why the scale can move so much day-to-day and what you can do about it. It should also give you peace of mind that you are not gaining and losing fat that quickly.
I outline a checklist of things to consider when the scale changes so you can figure out what is actually going on in your body and take control back!
WATCH this episode on YouTube: https://youtu.be/Kk4BdMoaC_M
TIMESTAMPS:
(00:00) — Introduction
(00:48) — Today's topic: understanding scale fluctuations (& why they happen)
(02:54) — Reason 1: You drank more water than usual
(05:34) — Reason 2: You ate more carbs than usual (or ate more carbs later in the day)
(08:06) — Reason 3: You're full of crap (literally!)
(09:08) — Reason 4: You worked out HARD
(11:09) — Reason 5: You consumed more sodium than usual
(12:20) — Reason 6: You had a poor night's sleep
(15:00) — Reason 7: You're stressed and need to CTFO!
(18:55) — Reason 8: You gained muscle!
(20:26) — Reason 9: It's hormonal
(21:55) — Reason 10: You're on other medications
(23:09) — Recapping the reasons
(24:23) — More accurate ways to measure progress
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
----
Post-Production by: David Margittai | In Post Media
Website: https://www.inpostmedia.com
Email: david@inpostmedia.com
© 2023 Stephanie Fusnik & VitalityOET
Does this sound like you?
"Oops I had a piece of pizza — screw it I am just going to eat whatever I want for the rest of the day."
"Tracking is overwhelming — I give up"
"I haven't lost weight in 2 weeks — it's not working — I must be broken"
Mindset is a HUGE part of our ability to be successful and this is something we cover and work on with every single client that comes through our doors—and once these things click for them, their trajectory toward success increases substantially!
Today, Coach Amy and I went over exactly what we do with clients to lead them to success by addressing their mindset!
WATCH this episode on YouTube: https://youtu.be/_4o84Booi_8
TIMESTAMPS:
(00:00) — Introduction
(01:36) — About today's episode — mindset
(02:53) — What is a fixed mindset?
(05:22) — What is a growth mindset?
(07:01) — Transitioning from a fixed to a growth mindset
(19:40) — Common fixed mindset examples (& how you can adjust them to be more growth-oriented)
(20:59) — All-or-nothing thinking with nutrition
(25:01) — Inability to receive feedback without feeling attacked
(30:10) — Resistance toward challenges or learning something new
(36:04) — Feeling threatened by other people's success
(43:02) — History of quitting when things don't work right away or get too hard
(46:56) — Believing that you are incapable of success because you've failed before
(50:47) — Feeling like some condition is holding you back and you'll never be successful because of it
(57:18) — Constantly taking inventory of your abilities and what you haven't achieved yet
(1:01:51) — Wanting to get straight into weight loss
(1:09:56) — Final thoughts
CONNECT WITH COACH AMY:
‣ Instagram: https://www.instagram.com/nama_strength
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
----
Post-Production by: David Margittai | In Post Media
Website: https://www.inpostmedia.com
Email: david@inpostmedia.com
© 2023 Stephanie Fusnik & VitalityOET
When you think about wanting to lose a couple pounds, what is the first thing that comes to mind? For most, it is cutting out carbs. However, that may not be the best decision—ESPECIALLY if you are in perimenopause/menopause, are stressed, are not getting enough sleep, are active, eating low-calorie, or have thyroid issues!
Today, I am unpacking the truth about carbs—why you need them and how to incorporate them into your diet without spiking your blood sugars so you can lose fat WHILE still enjoying those yummy carbs!
WATCH this episode on YouTube: https://youtu.be/9gZ2NixKa9Y
TIMESTAMPS:
(00:00) — Introduction
(00:41) — About today's episode — the truth about carbohydrates
(01:20) — Breaking down the glycemic index
(02:18) — The importance of fiber
(03:48) — Fruit
(04:56) — What kinds of carbs can you eat?
(05:58) — Why only eating carbs on workout days may be a bad idea
(07:55) — Low carb increases stress levels
(09:38) — Your CNS and brain need carbs to function properly
(10:17) — Why are pre and post-workout carbs important?
(12:22) — Carbs are vital for maintaining muscle mass
(13:27) — Carbs improve sleep quality (+ bedtime snack ideas)
(17:10) — How to start incorporating more carbs in your diet (& things to look out for)
(19:47) — 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
----
Post-Production by: David Margittai | In Post Media
Website: https://www.inpostmedia.com
Email: david@inpostmedia.com
© 2023 Stephanie Fusnik & VitalityOET
Does this sound familiar to you? You book a vacation and then for the 6-8 weeks (if that) leading up to it, you are crash dieting, cutting carbs, doing a ton of exercise, and being "really good". You have been depriving yourself of "fun" foods and being really strict...
...and then you get to your destination and—boom—food and alcohol are everywhere (which is not a bad thing—I love me some sangria on the beach!) and it's like you lose all self-control.
And while you enjoy your vacation, you come home feeling guilty and ashamed.
Today, I talk about my experience of being in a fat loss phase while traveling—all my tried-and-true tips and tricks to help you stay on track on vacation WHILE still being able to enjoy yourself. This way you don't come home feeling guilty and ashamed!
WATCH this episode on YouTube: https://youtu.be/36gEMAv0Pv4
TIMESTAMPS:
(00:00) — Introduction
(01:07) — About today's episode — how to stay on track while on vacation
(05:25) — Set yourself up for success by focusing on consistency before vacation
(06:05) — Communicate with your coach (if you have one)
(06:47) — Focus on protein and veggies (fiber)
(11:51) — Understand alcohol's effects on your body (& goals)
(14:12) — Stay active
(15:04) — Keep self-care as a priority
(17:04) — Be mindful
(18:41) — Manage expectations
(20:58) — Stay hydrated
(22:28) — DON'T punish yourself or go to extremes when you return home
(25:45) — Remember to be PRESENT & enjoy the time spent with your loved ones
(28:42) — Wrap-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
Did you know that once you hit perimenopause you are at an increased risk of developing thyroid issues?! Why does that matter? The thyroid is like your body's thermostat that decides how fast or slow your metabolism is (how many calories your body burns)—which is going to dictate your ability to lose weight!
Today, I had Coach Kirianna join me to go over why thyroid function decreases, why carbs are essential to having a healthy thyroid, and how to improve thyroid function even—if you already have a thyroid disorder—so you can finally feel good and lose weight for good!
Listen in to get all the steps on how to improve your thyroid function to take control of your body again!
WATCH this episode on YouTube: https://youtu.be/_TDT9NMJ12A
TIMESTAMPS:
(00:00) — Introduction — About today's episode
(02:34) — What is the thyroid?
(05:52) — What regulates the thyroid?
(08:26) — Common thyroid disorders
(11:41) — What causes thyroid disorders?
(12:45) — Thyroid function and STRESS
(19:43) — The thyroid & menopause connection
(23:49) — WHY do we have thyroid issues? Why is it so common in women?
(29:04) — What can we do to ensure we have proper thyroid health?
(29:39) — Get bloodwork tested regularly
(31:02) — Make sure you're eating enough
(36:50) — EAT. YOUR. CARBS.
(41:23) — De-stress & emphasize self-care
(47:24) — Increase iodine
(50:42) — Get movement
(58:06) — What tests measure thyroid levels?
(59:33) — Our biggest takeaway
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
Did you know that our ability to control our blood sugars starts to decrease as we go through perimenopause?! Lucky us! Estrogen is responsible for helping out with insulin sensitivity by helping shuttle the sugars in our blood to our muscle cells. When estrogen drops during perimenopause and onwards we see that not only does our insulin resistance go up but with that fat storage increases as well!
Your initial thought might be to cut out carbs, but that is completely unnecessary and can actually be more detrimental—especially if you are high-stress, active, not sleeping enough, and/or have thyroid issues.
In today's episode, I cover how to combat insulin resistance during menopause WITHOUT cutting out carbs!
WATCH this episode on YouTube: https://youtu.be/nW0JrzN3brk
TIMESTAMPS:
(00:00) — Introduction — The connection between menopause & insulin resistance
(04:48) — What is insulin?
(06:12) — Signs of insulin resistance & conditions it can lead to
(08:42) — Things we can do to improve insulin sensitivity
(08:49) — Get moving
(13:44) — Improve your nutritional quality
(21:17) — CTFO
(28:07) — Lifestyle factors
(29:33) — Conventional interventions
(30:43) — Wrap-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
Today, we're talking all things estrogen!
We know that as we go through perimenopause and menopause our estrogen levels start to drop, which leads to a ton of hormonal symptoms (brain fog and hot flashes anyone?). But that's not the only thing that happens when estrogen drops... It makes building muscle harder, losing weight harder, and even increases our chances of developing diabetes.
So how do we combat the changes and struggles our body experiences as we see estrogen decrease? Listen in to find out!
WATCH this episode on YouTube: https://youtu.be/n0mM016BgUc
TIMESTAMPS:
(00:00) — Introduction — Perimenopause's effects on estrogen
(01:25) — Some of estrogen's key roles in the body
(02:01) — Promotes muscle growth
(03:31) — Helps support mitochondrial function
(05:04) — Regulates inflammation
(06:13) — Helps manage blood sugar
(08:35) — Regulates appetite
(10:20) — Maintains bone density
(11:08) — Recap
(11:38) — What can we do to combat the drawbacks of declining estrogen?
(13:18) — Wrap-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
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