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
☎️ Book Your COMPLEMENTARY CONSULTATION and CALORIE CALCULATION Call: https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
What if eating more protein is actually one of the things keeping you stuck?
In this episode of the Metabolism and Menopause Podcast, Stephanie pulls back the curtain on gluconeogenesis — the process by which your body converts protein into sugar — and explains exactly why this pathway goes into overdrive in perimenopause and menopause. If you have been hitting your protein numbers and watching the scale go up instead of down, this is the episode that will finally tell you why.
You will learn:
• What gluconeogenesis is
• How estrogen decline removes the brake on liver glucose production
• Why cortisol is the master switch on this pathway — and what to do about it
• How chronic inflammation reroutes your protein into fat storage
• The five things to fix first — in order — before touching your protein number
If you are tired of doing everything right and watching your body do everything wrong, this episode is your map back. If this episode landed for you, share it with one woman in your life who needs to hear it — and leave a review wherever you listen. It helps more women find their way back to their bodies.
📖 My Book, Conquering Menopause, Preorder Link: https://www.barnesandnoble.com/w/conquering-menopause-stephanie-crassweller/1151129377?ean=9798895741719
🧠 Not Sure Where to Start? Take The Fat Loss Fix Quiz
👉 https://1ck2gu1qfir.typeform.com/menometabolism
👩👩👧👦 Join Our Community Metabolism and Menopause by Vitality Secrets for Sustainable Fat Loss
👉 https://m.facebook.com/groups/969761266958379
🌿 Ready for Coaching?Apply to Work With Us
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📲 Connect With Stephanie:
• Our Website: https://www.vitalityoet.com
• Email: stephanie@vitalityoet.com
• Instagram: https://www.instagram.com/vitalityoet.stephanie
• Listen the Podcast on:
‣ Apple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450
‣ Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496e
• All Resources: https://stan.store/vitalityoetstephanie
Medical Disclaimer: The information shared in this podcast is for educational and informational purposes only and is not intended to provide medical advice, diagnosis, or treatment. It should not be used as a substitute for advice from your physician or other qualified healthcare professional. Always consult with your healthcare provider before making changes to your diet, exercise, medications, supplements, or healthcare plan. Never disregard or delay seeking professional medical advice because of something you heard on this podcast.
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© 2026 Stephanie Crassweller & VitalityOET
☎️ Book Your COMPLEMENTARY CONSULTATION and CALORIE CALCULATION Call: https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
High Cholesterol In Menopause - It has nothing to do with dietary cholesterol | MMP Ep. 240: https://open.spotify.com/episode/6Nj8UUVrF6dHVQbtBkQorQ?si=OFOmYlpUR42Yp2Gvd9xsdw
Heart disease is the number one cause of death in women — not cancer. And your risk doesn't just increase with age. It accelerates during perimenopause.
The hormonal shift you are moving through right now isn't just about hot flashes and irregular periods. It is directly affecting your cholesterol, your blood pressure, your blood vessel flexibility, your insulin sensitivity, and your inflammatory load — and most women are never told this.
In this episode, Stephanie breaks down exactly what estrogen does for your cardiovascular system, what happens when it drops, the five root-cause drivers that compound your risk during this transition, and what you can actually do about it — including what the most current research says about HRT and heart protection.
This is the episode your doctor should have given you.
📖 My Book, Conquering Menopause, Preorder Link: https://www.barnesandnoble.com/w/conquering-menopause-stephanie-crassweller/1151129377?ean=9798895741719
🧠 Not Sure Where to Start? Take The Fat Loss Fix Quiz
👉 https://1ck2gu1qfir.typeform.com/menometabolism
👩👩👧👦 Join Our Community Metabolism and Menopause by Vitality Secrets for Sustainable Fat Loss
👉 https://m.facebook.com/groups/969761266958379
🌿 Ready for Coaching?Apply to Work With Us
👉 https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom
📲 Connect With Stephanie:
• Our Website: https://www.vitalityoet.com
• Email: stephanie@vitalityoet.com
• Instagram: https://www.instagram.com/vitalityoet.stephanie
• Listen the Podcast on:
‣ Apple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450
‣ Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496e
• All Resources: https://stan.store/vitalityoetstephanie
Medical Disclaimer: The information shared in this podcast is for educational and informational purposes only and is not intended to provide medical advice, diagnosis, or treatment. It should not be used as a substitute for advice from your physician or other qualified healthcare professional. Always consult with your healthcare provider before making changes to your diet, exercise, medications, supplements, or healthcare plan. Never disregard or delay seeking professional medical advice because of something you heard on this podcast.
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© 2026 Stephanie Crassweller & VitalityOET
☎️ Book Your COMPLEMENTARY CONSULTATION and CALORIE CALCULATION Call: https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
Detox Grocery List: https://www.vitalityoet.com/detox-foods
DUTCH testing: https://vitalityoet.lovable.app/dutch
What if the problem isn't how much estrogen you have - but what your body is doing with it?
Most women in perimenopause are told the same thing: get your levels checked, see where you land, adjust from there. But there's a piece of this conversation that almost never comes up in a doctor's office - and it's the reason so many women are doing everything right and still not feeling better.
Including women who are already on HRT or have “normal” levels but still feel like crap.
In this episode, I break down the part of estrogen metabolism that your lab results don't show you — and why it might be the missing piece that explains everything.
IN THIS EPISODE
• The real reason "normal estrogen" doesn't mean you'll feel normal
• Why starting HRT can sometimes make symptoms worse before it makes them better — and what's actually going on when it does
• The three roads estrogen can take through your body - and why two of them are working against you
• What your gut has to do with your hormones (more than you think)
• Things you can start this week — whether you're on HRT or not
🧠 Not Sure Where to Start? Take The Fat Loss Fix Quiz 👉 https://1ck2gu1qfir.typeform.com/menometabolism
💪 Train With Us Join Our Brand-New Workout Subscription 👉 https://coach.everfit.io/package/UF858169
👩👩👧👦 Join Our Community Metabolism and Menopause by Vitality Secrets for Sustainable Fat Loss 👉 https://m.facebook.com/groups/969761266958379
🌿 Ready for Coaching?Apply to Work With Us 👉 https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom
📲 Connect With Stephanie:
• Our Website: https://www.vitalityoet.com
• Email: stephanie@vitalityoet.com
• Instagram: https://www.instagram.com/vitalityoet.stephanie
• Listen the Podcast on:
‣ Apple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450
‣ Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496e
• All Resources: https://stan.store/vitalityoetstephanie
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© 2026 Stephanie Crassweller & VitalityOET
☎️ Book Your COMPLEMENTARY CONSULTATION and CALORIE CALCULATION Call: https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
Join our 8 Week Fat Loss Coaching Program: https://www.vitalityoet.com/2026fatloss
You've probably seen it — or done it. You ask ChatGPT how many calories you should eat, it gives you a number, and you follow it. It sounds scientific. It feels like you're doing something right.
But here's what nobody's telling you: the formula ChatGPT uses doesn't know your hormones, your thyroid, your stress, your sleep, your diet history, or how well your body actually converts food into fuel. It uses four variables to calculate a number that should require at least twelve.
And then there's the other problem — ChatGPT is trained to agree with you. If you've been going down a low-carb path, it's going to hand you a low-carb plan. Not because it's right for you. Because it's designed to mirror back what you already believe.
In this episode, Stephanie breaks down exactly why AI-generated calorie and macro calculations miss the mark for women in perimenopause and beyond — and shares what she found when she put ChatGPT's meal plan directly into MyFitnessPal.
🧠 Not Sure Where to Start? Take The Fat Loss Fix Quiz 👉 https://1ck2gu1qfir.typeform.com/menometabolism
💪 Train With Us Join Our Brand-New Workout Subscription 👉 https://coach.everfit.io/package/UF858169
👩👩👧👦 Join Our Community Metabolism and Menopause by Vitality Secrets for Sustainable Fat Loss 👉 https://m.facebook.com/groups/969761266958379
🌿 Ready for Coaching?Apply to Work With Us 👉 https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom
📲 Connect With Stephanie:
• Our Website: https://www.vitalityoet.com
• Email: stephanie@vitalityoet.com
• Instagram: https://www.instagram.com/vitalityoet.stephanie
• Listen the Podcast on:
‣ Apple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450
‣ Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496e
• All Resources: https://stan.store/vitalityoetstephanie
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© 2026 Stephanie Crassweller & VitalityOET
☎️ Book Your COMPLEMENTARY CONSULTATION and CALORIE CALCULATION Call: https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
● Ready for hands-on support? Learn about the 8-Week Fat Loss Coaching Program → https://www.vitalityoet.com/2026fatloss
● Blood Sugar Control Guide: https://www.vitalityoet.com/menopausebloodsugar
● Histamine & Hot Flashes — Episode 241: https://youtu.be/a9Y5tXzd-Ag
● Cozy Earth Bamboo PJs + Sheets: https://my.cozyearth.com/vitalityoetstephanie | Code: CE-STEPHANIE_ for 20% off
Hot flashes are one of the most common complaints I hear from women in perimenopause and beyond — and one of the most misunderstood.
The standard explanation goes something like this: estrogen drops, your thermostat gets sensitized, you flash. Take HRT, feel better. Done.
Except... that's not the full story. And if you've tried hormone therapy and you're still flashing, or you're nowhere near menopause and already waking up drenched at 3am, or your hot flashes seem to have a mind of their own — you already know something's missing from that explanation.
In this episode, I'm breaking down the six most common drivers of hot flashes that your doctor probably isn't connecting to your symptoms. Some of them have nothing to do with estrogen at all. And when you hear them, you might have one of those oh — that's me moments that finally makes sense of something you've been struggling with for months or years.
Before we get into them, ask yourself:
● Do your hot flashes tend to strike at a specific time of day — particularly in the early morning hours?
● Are they worse on your most stressful or chaotic days?
● Do you notice them after certain foods or drinks?
● Are they worse in the week or two before your period?
● Do you have digestive symptoms that seem to show up alongside them?
Your answers are clues. And by the end of this episode, you'll know exactly what they're pointing to — and what to actually do about it.
We're also covering a practical, prioritized toolkit organized by what gives the most relief, fastest — so you're not leaving with a list of 40 things to do. You're leaving with a starting point.
🧠 Not Sure Where to Start? Take The Fat Loss Fix Quiz 👉 https://1ck2gu1qfir.typeform.com/menometabolism
💪 Train With Us Join Our Brand-New Workout Subscription 👉 https://coach.everfit.io/package/UF858169
👩👩👧👦 Join Our Community Metabolism and Menopause by Vitality Secrets for Sustainable Fat Loss 👉 https://m.facebook.com/groups/969761266958379
🌿 Ready for Coaching?Apply to Work With Us 👉 https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom
📲 Connect With Stephanie:
• Our Website: https://www.vitalityoet.com
• Email: stephanie@vitalityoet.com
• Instagram: https://www.instagram.com/vitalityoet.stephanie
• Listen the Podcast on:
‣ Apple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450
‣ Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496e
• All Resources: https://stan.store/vitalityoetstephanie
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© 2026 Stephanie Crassweller & VitalityOET
☎️ Book Your COMPLEMENTARY CONSULTATION and CALORIE CALCULATION Call: https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
Join our 8 Week Fat Loss Coaching Program: https://www.vitalityoet.com/2026fatloss
You’re consistent. You’re showing up. You might even be working out more than ever. So why is your body getting softer instead of more toned?
In this episode, I break down the top five exercise mistakes that are quietly blocking results for women in perimenopause and menopause — and explain exactly why more effort in the wrong direction makes things worse, not better. Each mistake is rooted in the physiology of midlife hormonal change that requires a completely different approach than what worked in your 30s.
In this episode:
• What supercompensation is - and why your training schedule is sabotaging results
• Why progressive overload matters more in menopause, and how to implement it properly
• The optimal rest between sets so you have better results
• The hormonal reason a 5 AM is backfiring
• The cardio mistakes decreasing your ability to get toned
🧠 Not Sure Where to Start? Take The Fat Loss Fix Quiz 👉 https://1ck2gu1qfir.typeform.com/menometabolism
💪 Train With Us Join Our Brand-New Workout Subscription 👉 https://coach.everfit.io/package/UF858169
👩👩👧👦 Join Our Community Metabolism and Menopause by Vitality Secrets for Sustainable Fat Loss 👉 https://m.facebook.com/groups/969761266958379
🌿 Ready for Coaching?Apply to Work With Us 👉 https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom
📲 Connect With Stephanie:
• Our Website: https://www.vitalityoet.com
• Email: stephanie@vitalityoet.com
• Instagram: https://www.instagram.com/vitalityoet.stephanie
• Listen the Podcast on:
‣ Apple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450
‣ Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496e
• All Resources: https://stan.store/vitalityoetstephanie
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© 2026 Stephanie Crassweller & VitalityOET
☎️ Book Your COMPLEMENTARY CONSULTATION and CALORIE CALCULATION Call: https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
Vagus Nerve Guide: https://www.vitalityoet.com/vagus
Tracking calories burned on your fitness watch might be the biggest mistake you’re making for fat loss—especially after 40. The real metric that determines whether your body burns fat or stores it is something most women completely ignore: your heart rate variability (HRV).
In this episode, we break down what HRV actually measures, why it drops during perimenopause, and how it directly impacts your metabolism, hormones, and fat loss. You’ll also learn practical strategies to improve recovery, lower stress, and finally create an environment where your body can burn fat again. If you’re tired of doing everything “right” with no results—this will change your approach completely. Subscribe for science-backed strategies built for women navigating hormones and metabolism.
🧠 Not Sure Where to Start? Take The Fat Loss Fix Quiz 👉 https://1ck2gu1qfir.typeform.com/menometabolism
💪 Train With Us Join Our Brand-New Workout Subscription 👉 https://coach.everfit.io/package/UF858169
👩👩👧👦 Join Our Community Metabolism and Menopause by Vitality Secrets for Sustainable Fat Loss 👉 https://m.facebook.com/groups/969761266958379
🌿 Ready for Coaching?Apply to Work With Us 👉 https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom
📲 Connect With Stephanie:
• Our Website: https://www.vitalityoet.com
• Email: stephanie@vitalityoet.com
• Instagram: https://www.instagram.com/vitalityoet.stephanie
• Listen the Podcast on:
‣ Apple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450
‣ Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496e
• All Resources: https://stan.store/vitalityoetstephanie
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© 2026 Stephanie Crassweller & VitalityOET
☎️ Book Your COMPLEMENTARY CONSULTATION and CALORIE CALCULATION Call: https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
MMP Ep. 288: https://youtu.be/zxwP05Oxbgw
You’re doing everything “right”…
eating clean, working out, staying consistent…
and yet your body isn’t changing the way it used to.
In this episode, we break down 5 common “healthy” habits that are actually working against your fat loss after 40. These are the habits most women double down on—thinking they’re the solution—when they’re quietly keeping fat-burning pathways blocked and storage pathways turned on.
If you feel like your body isn’t responding anymore, this will help you understand why… and what to shift so your metabolism starts working with you again.
🧠 Not Sure Where to Start? Take The Fat Loss Fix Quiz 👉 https://1ck2gu1qfir.typeform.com/menometabolism
💪 Train With Us Join Our Brand-New Workout Subscription 👉 https://coach.everfit.io/package/UF858169
👩👩👧👦 Join Our Community Metabolism and Menopause by Vitality Secrets for Sustainable Fat Loss 👉 https://m.facebook.com/groups/969761266958379
🌿 Ready for Coaching?Apply to Work With Us 👉 https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom
📲 Connect With Stephanie:
• Our Website: https://www.vitalityoet.com
• Email: stephanie@vitalityoet.com
• Instagram: https://www.instagram.com/vitalityoet.stephanie
• Listen the Podcast on:
‣ Apple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450
‣ Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496e
• All Resources: https://stan.store/vitalityoetstephanie
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© 2026 Stephanie Crassweller & VitalityOET
☎️ Book Your COMPLEMENTARY CONSULTATION and CALORIE CALCULATION Call: https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
Fiber Guide: https://www.vitalityoet.com/fiber
Bloating.
Cravings.
Unstable energy.
Weight that won’t move.
Most women assume these problems are about calories, carbs, or hormones.
But there’s one nutrient quietly influencing blood sugar, appetite, gut health, and hormone balance that almost no one is paying attention to.And many women are getting far less of it than they think.
In this episode, we break down the different types, how they work inside the body, and why this overlooked nutrient could be playing a much bigger role in your metabolism than you realize.
🧠 Not Sure Where to Start? Take The Fat Loss Fix Quiz 👉 https://1ck2gu1qfir.typeform.com/menometabolism
💪 Train With Us Join Our Brand-New Workout Subscription 👉 https://coach.everfit.io/package/UF858169
👩👩👧👦 Join Our Community Metabolism and Menopause by Vitality Secrets for Sustainable Fat Loss 👉 https://m.facebook.com/groups/969761266958379
🌿 Ready for Coaching?Apply to Work With Us 👉 https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom
📲 Connect With Stephanie:
• Our Website: https://www.vitalityoet.com
• Email: stephanie@vitalityoet.com
• Instagram: https://www.instagram.com/vitalityoet.stephanie
• Listen the Podcast on:
‣ Apple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450
‣ Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496e
• All Resources: https://stan.store/vitalityoetstephanie
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© 2026 Stephanie Crassweller & VitalityOET
☎️ Book Your COMPLEMENTARY CONSULTATION and CALORIE CALCULATION Call: https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
Sleep Guide: https://www.vitalityoet.com/sleepguide
You’re sleeping 7–8 hours.
Going to bed earlier, tracking your sleep score and trying to “do everything right.”
And you’re still waking up exhausted.
Heavy. Foggy. Unmotivated. Needing caffeine just to feel human.
By 2pm you’re crashing.
By 9pm you’re drained.
By 2am you’re wired and staring at the ceiling.
And you’re starting to wonder…
Is this just aging?
Is this perimenopause?
Is this just my life now?
In this episode, we break down why more sleep isn’t fixing your exhaustion — and why the conventional advice you’ve been given might actually be keeping you stuck.
If you feel tired no matter how much you sleep…this conversation is going to change how you see your energy completely.
🧠 Not Sure Where to Start? Take The Fat Loss Fix Quiz 👉 https://1ck2gu1qfir.typeform.com/menometabolism
💪 Train With Us Join Our Brand-New Workout Subscription 👉 https://coach.everfit.io/package/UF858169
👩👩👧👦 Join Our Community Metabolism and Menopause by Vitality Secrets for Sustainable Fat Loss 👉 https://m.facebook.com/groups/969761266958379
🌿 Ready for Coaching?Apply to Work With Us 👉 https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom
📲 Connect With Stephanie:
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