The Metabolism and Menopause Podcast

Latest Episodes:

5 Ways to Reverse Insulin Resistance Fast in Perimenopause + Menopause | MMP Ep. 281 Mar 12, 2026

Show notes

BLOOD SUGAR CONTROL GUIDE: https://www.vitalityoet.com/menopausebloodsugar

Book Your COMPLEMENTARY CONSULTATION and CALORIE CALCULATION Call: https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom⁠⁠⁠⁠⁠⁠

You haven’t changed anything… and yet your doctor is now concerned with your blood sugar.

In this episode, I break down why this happens so often in perimenopause and why cutting carbs and fasting is not the answer. The real issue is how your cells respond to fuel. When that communication shifts due to hormonal changes, your body gets pushed into storage mode even while you’re trying to do everything “right.”

You’ll learn what’s actually driving rising blood sugar, fatigue, cravings, and stubborn weight - and the 5 practical shifts to improve blood sugar fast.

📲 Connect With Stephanie:

Instagram:https://www.instagram.com/vitalityoet.stephanie
Email:stephanie@vitalityoet.com
All Resources:https://stan.store/vitalityoetstephanie

Why Your Weight Can Change 2–7+ Pounds In 24–48 Hours) | MMP Ep. 280 Mar 09, 2026

Show notes

If the scale has ever jumped overnight and sent your mind spiraling, this episode is for you.

We’re talking about why your weight can shift dramatically in a short window — and why reacting to those changes keeps so many women stuck in frustration, self-doubt, and overcorrection.

This conversation reframes what that number is actually reflecting, why daily weigh-ins feel so emotionally charged, and how misunderstanding short-term changes can quietly sabotage long-term progress — especially for women over 40.

If the scale has been dictating your mood, your confidence, or your next decision… this episode will change how you interpret it moving forward.

📲 Connect With Stephanie:

Instagram: https://www.instagram.com/vitalityoet.stephanie
Email: stephanie@vitalityoet.com
All Resources: https://stan.store/vitalityoetstephanie

Bloating, Weight Gain And Anxiety - Aldosterone In Perimenopause | MMP Ep. 279 Mar 05, 2026

Show notes

🎁 Stephanie's Birthday Giveaway: https://1ck2gu1qfir.typeform.com/bday2026

Bloating, water retention, weight swings, and anxiety in perimenopause aren’t random. In this episode, we break down aldosterone, stress, progesterone decline, and electrolyte balance, and how they affect metabolism and weight after 40.

📲 Connect With Stephanie:

Instagram:https://www.instagram.com/vitalityoet.stephanie
Email:stephanie@vitalityoet.com
All Resources:https://stan.store/vitalityoetstephanie

Health, Marriage, and Busy Seasons: Getting Spousal Support Without Conflict | MMP Ep. 278 Mar 02, 2026

Show notes

🎁 Stephanie's Birthday Giveaway: https://1ck2gu1qfir.typeform.com/bday2026

You don’t stop caring about your health just because life gets busy.And you shouldn’t have to choose between taking care of your body and protecting your marriage.

In this episode, I’m joined by Adam Schafer from MindPump, and we’re having an honest, grounded conversation about what it really looks like to pursue your health and fitness goals while navigating marriage, family life, and demanding seasons.

Because let’s be real—Most women aren’t struggling with motivation.They’re struggling with support, time, guilt, and feeling like their goals create tension at home.

In this conversation, we talk about:

Why busy seasons are not the time to abandon your health—but also not the time to go extreme
How health goals can unintentionally create friction in a relationship (and how to prevent that)
The difference between asking for support vs. expecting mind-reading from your spouse
How to communicate your health goals without it turning into conflict or resentment
What real spousal support actually looks like—and how to invite it without guilt
Why sustainable health requires alignment, not perfection, especially in marriage

This episode is for the woman who:

Feels torn between caring for herself and keeping the peace at home
Wants her partner’s support but doesn’t know how to ask for it
Is navigating a full season of life and doesn’t want her health to be the casualty

You are allowed to prioritize your health.You are allowed to want support.And you are allowed to build habits that work with your life—not against it.

Press play if you want a healthier body and a stronger relationship—without burning yourself out in the process.

📲 Connect With Stephanie:

Instagram:https://www.instagram.com/vitalityoet.stephanie
Email:stephanie@vitalityoet.com
All Resources:https://stan.store/vitalityoetstephanie

How to Detox for Menopause Weight Loss | MMP Ep. 277 Feb 26, 2026

Show notes

DETOX GROCERY LIST:
https://www.vitalityoet.com/detox-foods

FREE SUPPORT & RESOURCES:

‣ Book a COMPLEMENTARY CONSULTATION + CALORIE CALCULATION call
• how much & what to eat 🍴🌮
• exercise & lifestyle recommendations 🚶‍♀️🏋🏽‍♀️
• specific resources to support you on your journey 📕
https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom

‣ Take The Fat Loss Fix Quiz:
https://1ck2gu1qfir.typeform.com/menometabolism

In this episode, Stephanie breaks down why detoxification becomes harder as you enter perimenopause and menopause — and why it directly impacts your ability to lose weight, lower inflammation, and feel energized again.

You’ll learn:
- Why toxins accumulate more easily after 40
- How detox actually works inside your body
- How hormonal shifts in perimenopause slow down detox pathways
- The overlooked connection between detox, cortisol, insulin resistance, and belly fat
- Why “detox teas” and fasting do the opposite of what you need
- The simple daily steps you can take to support detox naturally

This episode gives you the science behind detox, hormones, and fat loss — and shows you what actually works for women 40–60 who want real, sustainable results.

Press play and learn how to support your detox pathways so your body can burn fat again.

TIMESTAMPS:
(00:00) Intro: Why Detox & Liver Function Matter for Fat Loss After 40
(04:48) What Toxins Are & Why They Accumulate
(08:20) How Detoxification Actually Works (Gut → Liver → Elimination)
(10:35) Where Detox Breaks Down (Phase 1, Phase 2 & Protein Needs)
(15:30) Stress, Cortisol & Why Perimenopause Amplifies Everything
(17:42) Why Detox Teas & “Eat Less, Move More” Backfire
(20:00) How to Reduce Toxin Exposure (Simple Swaps That Add Up)
(22:57) How to Support Detox Properly: Nutrition, Sleep & Stress Regulation

CONNECT WITH ME ONLINE:

‣ Book a COMPLEMENTARY CONSULTATION + CALORIE CALCULATION call
• how much you should eat 🍴
• what you should eat 🌮
• exercise adjustments 🏋🏽‍♀️
• lifestyle recommendations 🚶‍♀️
• specific resources to support you on your journey 📕
https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom

‣ BRAND NEW workout subscription:
https://coach.everfit.io/package/UF858169

‣ 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

‣ Our Website: https://www.vitalityoet.com/
‣ DUTCH hormone testing: https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537
‣ Menopause supplements (code VITALITY10): https://shop.nutritiondynamic.com/collections/all
‣ Instagram: https://www.instagram.com/vitalityoet.stephanie

Listen the Podcast on Apple or Spotify:
Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496e
Apple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450

All other links:
https://stan.store/vitalityoetstephanie

Email: stephanie@vitalityoet.com

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© 2026 Stephanie Crassweller & VitalityOET

How to Eat Carbs for Fat Loss in Perimenopause | MMP Ep. 276 Feb 23, 2026

Show notes

CARB GUIDE: https://www.vitalityoet.com/menopause-carbs

‣ Take The Fat Loss Fix Quiz:
https://1ck2gu1qfir.typeform.com/menometabolism

If you’re a woman over 40 trying to lose weight, the timing of your carbs matters just as much as the carbs themselves.

In this episode, Stephanie breaks down the science of insulin sensitivity, cortisol, thyroid health, cravings, and recovery — and explains why your body responds differently to carbs in perimenopause.

You’ll learn:
- The best times of day to eat carbs for stable energy and fat loss
- Why carbs actually lower cortisol and protect your thyroid
- How to fuel around workouts so you burn more, not less
- The one carb mistake that slows metabolism + spikes cravings
- What kinds of carbs support hormones vs. sabotage them

This is the roadmap for women who are doing everything “right” but still stuck. The problem isn’t carbs — it’s timing.

TIMESTAMPS:
(00:00) Intro: Why Carbs Matter More After 40
(01:12) The Carb Myth: Blood Sugar, Insulin Resistance & Fat Loss
(02:43) The 7 Best Times to Eat Carbs (Starting with Morning Timing)
(03:48) Always Pair Carbs with Protein (Stop Eating “Naked Carbs”)
(05:29) Pre & Post-Workout Carb Strategy for Muscle + Fat Loss
(08:42) Why Saving Carbs for Night Backfires
(10:15) The Bedtime Carb Snack for Better Sleep & Lower Cortisol
(12:17) Why Cutting Carbs Too Low Slows Fat Loss
(14:35) How Carbs Support Thyroid, Muscle & Metabolism
(19:37) Best Carbs to Eat (High-Fiber, Anti-Inflammatory Options)
(23:41) Carbs to Limit (Protein Bars, Keto Snacks & Ultra-Processed “Health” Foods)
(26:21) Carb Timing Summary + Final Takeaway

CONNECT WITH ME ONLINE:

‣ BRAND NEW workout subscription:
https://coach.everfit.io/package/UF858169

‣ 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

All other links:
https://stan.store/vitalityoetstephanie

Email: stephanie@vitalityoet.com

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© 2025 Stephanie Crassweller & VitalityOET

Should you take hormone replacement therapy or not? | MMP Ep. 275 Feb 19, 2026

Show notes

FREE SUPPORT & RESOURCES:

‣ Take The Fat Loss Fix Quiz:
https://1ck2gu1qfir.typeform.com/menometabolism

If you’ve ever wondered “Is HRT cheating?”… or felt guilty for even thinking about getting help in perimenopause, this episode is your permission slip.

Today we’re talking about the belief so many women carry quietly:
“My mom didn’t need hormone therapy… so why do I?”

We’ll explore why symptoms feel so different today, what’s really happening as estrogen, progesterone, and testosterone decline, and why modern women are facing a completely different hormonal landscape than past generations.

You won’t hear pressure.
You won’t hear fear.
Just clarity, compassion, and the freedom to make the choice that’s right for you.

If you’re dealing with night sweats, brain fog, anxiety, weight gain, or just the feeling of not being yourself anymore… this conversation will hit home.

This isn’t about convincing you to take HRT.

It’s about understanding your options — without shame, guilt, or comparison.

Tune in. Your future self will thank you.

Also see:
https://youtu.be/XiYUUsN82rU

TIMESTAMPS:
(00:00) Intro: “If Menopause Is Natural, Why Would I Need HRT?”
(01:09) The Cultural Conditioning Around “Doing It Naturally”
(04:02) Why Our Mothers’ Experience Was So Different
(08:36) Modern Hormone Support: Tools vs. Weakness
(13:24) What Actually Happens When Estrogen & Progesterone Decline
(15:10) Early Hormone Loss & Long-Term Health Risks
(17:49) Why Today’s Women Need More Support Than Ever
(20:54) If You Choose NOT to Do HRT: What You Must Protect
(23:11) If You DO Choose HRT: Why Lifestyle Still Matters
(24:40) Final Takeaway: You Don’t Have to Survive — You Can Thrive

CONNECT WITH ME ONLINE:

‣ BRAND NEW workout subscription:
https://coach.everfit.io/package/UF858169

‣ 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

All other links:
https://stan.store/vitalityoetstephanie

Email: stephanie@vitalityoet.com

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© 2026 Stephanie Crassweller & VitalityOET

10 Signs Inflammation Is Blocking Fat Loss in Menopause | MMP Ep. 274 Feb 16, 2026

Show notes

FREE SUPPORT & RESOURCES:

‣ Take The Fat Loss Fix Quiz:
https://1ck2gu1qfir.typeform.com/menometabolism

‣ Grab the inflammation grocery list: Cortisol + Inflammation Grocery List
https://www.vitalityoet.com/cortisol-grocerylist

In this episode, we break down why inflammation blocks fat burning—even when calories, workouts, and habits are “perfect” on paper. When inflammation is high, your body shifts into storage mode, and no amount of calorie cutting can override that signal.

🔥 You cannot diet your way out of inflammation.

In this episode, you’ll learn:
- Why eating the same meals suddenly leads to weight gain
- Why “healthy” foods cause bloating now
- Why sleep, recovery, mood, and hunger feel off
- Why cutting calories makes fat loss harder in menopause
- The 10 signs inflammation is blocking fat loss
- What actually helps reopen fat-burning pathways

This is not about motivation, discipline, or trying harder.

It’s about understanding what’s changed in your body — and responding the right way.

If you’re tired of feeling stuck, frustrated, and blamed by the scale, this episode will finally make things make sense.

👇 Watch now to learn why fat loss isn’t broken — it’s blocked.

#menopauseweightloss #Inflammation #FatLossOver40 #Perimenopause #HormoneHealth #Metabolism #WomenOver40 #InflammationAndWeightLoss

TIMESTAMPS:
(00:00) Intro: Why Inflammation Is the Missing Fat-Loss Block
(01:14) 10 Symptoms That Show Inflammation Is High (Bloat, Puffiness, Sleep, Cravings)
(06:20) What Chronic Low-Grade Inflammation Actually Is
(08:32) How Stress, Cortisol & Blood Sugar Shut Down Fat Burning
(14:10) Why Perimenopause Makes Inflammation Worse
(19:48) Step 1: Eat Enough & Stabilize Blood Sugar
(23:57) Step 2: Train to Recover (Not to Punish)
(26:04) Step 3: Calm Your Nervous System Daily
(28:54) Step 4: Improve Sleep & Lower Nighttime Cortisol
(30:46) Step 5: Reduce Hidden Inflammatory Drivers
(33:14) Step 6: Support Detox & Drainage Pathways
(35:12) What Progress Looks Like Before the Scale Moves
(36:13) Final Takeaway: Lower the Load, Open the Fat-Burning Pathway

CONNECT WITH ME ONLINE:

‣ BRAND NEW workout subscription:
https://coach.everfit.io/package/UF858169

‣ 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

All other links:
https://stan.store/vitalityoetstephanie

Email: stephanie@vitalityoet.com

How to Diet Before Vacation: What Actually Works in Perimenopause | MMP Ep. 273 Feb 12, 2026

Show notes

FREE SUPPORT & RESOURCES:

‣ Take The Fat Loss Fix Quiz:
https://1ck2gu1qfir.typeform.com/menometabolism

‣ DETOX GROCERY LIST: Menopause Detox Grocery List + Recipes
https://www.vitalityoet.com/detox-foods

Most women try to “diet harder” before a vacation… but for women in perimenopause and beyond, that strategy almost always backfires.

In this episode, we’re talking about the one timeline shift that changes everything when it comes to losing weight and keeping it off while you travel.

We’ll cover why your body reacts so differently after a fat-loss phase, what no one tells women about “vacation rebound weight,” and how to prepare your metabolism so you can actually enjoy your trip without spiraling.

If you want to feel confident in your body and come home feeling good—not defeated—this episode will show you the smarter, science-backed way to prep for vacation.

TIMESTAMPS:
(00:00) Intro: The Vacation Weight-Loss Panic
(02:25) The Biggest Mistake: Dieting Right Up Until You Leave
(03:26) What Happens to Your Hormones in a Deficit (Thyroid, Leptin, Cortisol)
(06:22) Step 1: Prime Your Body to Burn Calories Before Fat Loss
(09:41) Step 2: How to Structure a Smart 8–12 Week Fat Loss Phase
(11:46) The Golden Rule: Stop Dieting 4 Weeks Before Vacation
(14:21) What to Do If Your Trip Is Soon (3-Week Stabilizing Plan)
(18:49) Pre-Vacation Habits That Actually Reduce Bloat
(20:32) Final Takeaway: Don’t Chase Shortcuts Before Vacation

CONNECT WITH ME ONLINE:

‣ BRAND NEW workout subscription:
https://coach.everfit.io/package/UF858169

‣ 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

All other links:
https://stan.store/vitalityoetstephanie

Email: stephanie@vitalityoet.com

The Best Way to Calorie Deficit for Women Over 40 (Without Wrecking Your Hormones or Metabolism) | MMP Ep. 272 Feb 09, 2026

Show notes

FREE SUPPORT & RESOURCES:

‣ Take The Fat Loss Fix Quiz:
https://1ck2gu1qfir.typeform.com/menometabolism

If you’ve tried eating less in your 40s and ended up more bloated, more tired, hungrier, and somehow heavier — this episode explains why.

Stephanie breaks down:

• Why your body no longer responds to dieting like it did in your 20s
Shifts in estrogen, progesterone, muscle, stress, and inflammation change how your metabolism interprets a deficit.

• The real reason fat loss stalls
Most women don’t have a calorie problem — they have a calorie utilization problem.

• What MUST happen before a deficit works
Learn how to reopen fat-burning pathways by improving liver function, lowering cortisol, stabilizing blood sugar, improving digestion, and protecting muscle.

• How to create a deficit the right way
Small, sustainable drops… protein prioritized… carbs used strategically… lifting over punishment… sleep + recovery as non-negotiables.

• When dieting is actually the WRONG move
High stress, poor sleep, inflammation, and long dieting history all mean: fix function first.

This episode shows you how to finally make fat loss predictable again — by matching your strategy to your physiology today.

TIMESTAMPS:
(00:00) Intro: Why Calorie Deficits Stop Working After 40
(01:08) What a True Calorie Deficit Actually Is (and Isn’t)
(03:36) Why Cutting Calories Backfires in Perimenopause
(06:55) The #1 Mistake: Starting the Deficit Too Soon
(08:03) Making Your Body Good at Burning Calories First
(13:38) Lowering Stress, Inflammation & Opening Fat-Burning Pathways
(22:24) Protein, Training & Supporting Metabolism in a Deficit
(27:29) How Big a Deficit Should Actually Be
(32:31) Meal Timing, Sleep & Why Consistency Matters More Than Willpower
(35:47) When a Calorie Deficit Is NOT the Answer
(39:08) Final Takeaway: Heal First, Then Lose Fat (Not the Other Way Around)

CONNECT WITH ME ONLINE:

‣ BRAND NEW workout subscription:
https://coach.everfit.io/package/UF858169

‣ 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

‣ Website: https://www.vitalityoet.com/
‣ DUTCH hormone testing: https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537
‣ Menopause supplements (code VITALITY10): https://shop.nutritiondynamic.com/collections/all
‣ Instagram: https://www.instagram.com/vitalityoet.stephanie

All other links:
https://stan.store/vitalityoetstephanie

Email: stephanie@vitalityoet.com