‣ Book Your COMPLEMENTARY CONSULATION and 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

If your hormones look “normal” on paper but your body still refuses to respond… you might be dealing with high SHBG— one of the most overlooked hormone blockers for women over 40.

In today’s episode, we break down what SHBG actually does, why it skyrockets during midlife, and how it can make you feel tired, puffy, unmotivated, and stuck no matter how clean you eat or how consistent you are.

If you’ve been lifting, walking, eating well — yet still gaining weight or losing muscle — this episode is going to make everything click.

It’s not that your body isn’t trying. It’s that your hormones are getting locked away.

Tune in to learn how SHBG impacts metabolism, mood, libido, and fat loss… and what you can do to open up your fat-burning pathway again.

TIMESTAMPS:

(00:00) – Intro: When Your Labs Look Normal but You Feel Awful

(00:55) – What Is SHBG (Sex Hormone Binding Globulin)?

(02:42) – Common Symptoms of High SHBG in Midlife Women

(04:08) – How High SHBG Blocks Fat Burning

(07:49) – SHBG, Muscle Loss & Testosterone Decline

(09:47) – Why Diets Stop Working After 40

(10:41) – What Causes SHBG to Rise (Stress, Undereating & More)

(16:50) – Birth Control, Thyroid Meds & Liver Stress

(19:09) – How to Lower SHBG Naturally

(24:59) – Training, Sleep, Carbs & Stress Management

(29:45) – Final Takeaway: Unlocking Hormones to Burn Fat Again

CONNECT WITH ME ONLINE:

‣ Book a COMPLEMENTARY CONSULATION and 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

‣ Check out our 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/

‣ 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

‣ 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: ⁠⁠⁠⁠⁠⁠[email protected]

⁠⁠⁠⁠⁠⁠----© 2025 Stephanie Crassweller & VitalityOET

‣ Book Your COMPLEMENTARY CONSULATION and 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/menometabolismDo you ever hit that point where one tiny thing—a comment, a messy counter, tracking one more meal—sends you straight into “I can’t do this anymore”?

You’re not dramatic.

You’re not lazy.

You’re not self-sabotaging on purpose.

Your brain is in survival mode, and during perimenopause and menopause, that shift becomes even more intense.

In this episode, I breaks down the real reason your fat loss stalls when your brain is overwhelmed, chronically stressed, and rewired from years of hustle, responsibility, trauma, under-eating, over-training, and “pushing through.”

You’ll learn:

- Why your brain defaults to old habits even when you deeply want to change

- How chronic stress literally shrinks and inflames key areas of your brain

- Why willpower disappears when your nervous system hits “low power mode”

- The connection between stress, overwhelm, and being stuck in a fat-storing state

- Why eating less + moving more backfires when your brain feels unsafe

- How this shows up as irritability, shutdown, brain fog, shame, or feeling like you’re “failing”

This episode is raw and deeply personal—touching on the moments that shaped my own stress response, the years my mom spent stuck in this overwhelmed state, and why understanding this brain-body connection is one of the most important pieces of fat loss for midlife women.

If you’ve ever wondered:

“Why can’t I just get it together?”

This episode is the missing link.

Your brain isn’t broken.

It’s overwhelmed—and once you know how to shift it out of survival mode, fat loss stops feeling impossible and you finally feel like you again.

TIMESTAMPS:

(00:00) – Intro: Why Fat Loss Stops Working in Midlife

(01:11) – How the Brain Can Block Fat Burning

(04:00) – Chronic Stress & “Low Power Mode” Explained

(07:02) – Brain Changes: Decision Fatigue, Reactivity & Overwhelm

(14:17) – Why Stress Forces the Body to Store Fat

(19:41) – How Trauma, Overworking & Dieting Rewire the Brain

(25:12) – Cortisol, Hormones & Blood Sugar Chaos

(29:40) – Why Eat Less & Move More Makes It Worse

(35:25) – Simple Nervous System Tools to Exit Survival Mode

(45:55) – Final Takeaway: Recharging the Brain to Burn Fat AgainCONNECT WITH ME ONLINE:‣ Book a COMPLEMENTARY CONSULATION and 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‣ Check out our 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/‣ 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‣ Listen the Podcast on Apple or Spotify: Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496eApple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450‣ All other links: ⁠⁠⁠⁠⁠⁠https://stan.store/vitalityoetstephanie⁠⁠⁠⁠⁠⁠‣ Email: ⁠⁠⁠⁠⁠⁠[email protected]⁠⁠⁠⁠⁠⁠----© 2025 Stephanie Crassweller & VitalityOET

‣ Book Your COMPLEMENTARY CONSULATION and 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

So many women hit perimenopause or menopause and suddenly feel overwhelmed, anxious, foggy, or emotionally flat—only to walk into their doctor’s office and walk out with an antidepressant prescription. But is it depression, or is it your hormones?

In this episode, we break down the different types of antidepressants, how they work, and why they’re so commonly prescribed to midlife women. You’ll learn how hormonal shifts—especially declining estrogen, progesterone, and testosterone—can mimic or intensify depressive symptoms, and where antidepressants help…and where they don’t.

We also talk about when HRT may support mood, when it might not make a significant difference, and how to know what your body is actually trying to tell you.

If you’ve ever wondered, “Is this depression or menopause?”, this episode gives you clarity, science, and next steps—without confusion or shame.

Anti-inflammatory grocery guide: Cortisol + Inflammation Grocery List:https://www.vitalityoet.com/cortisol-grocerylist

TIMESTAMPS:

(00:00) – Intro: Why Antidepressants Come Up So Often in Midlife

(01:56) – How Hormonal Changes Mimic Depression

(03:21) – Estrogen, Serotonin & Mood Explained

(05:22) – The Role of Progesterone, GABA & Anxiety

(07:06) – Testosterone & Motivation in Midlife Women

(09:34) – When Antidepressants Help — and When Hormones Are the Real Issue

(10:15) – HRT vs SSRIs: What Works Best for Mood & Sleep

(13:11) – Understanding the Different Classes of Antidepressants

(20:41) – How Antidepressants Affect Hormones & Metabolism

(21:44) – Nutrition, Lifestyle & Natural Ways to Support Mental Health

(26:23) – Stress, Boundaries & Finding Peace During the Holidays

(30:13) – Therapy, Faith & Healing from the Inside Out

(32:35) – Final Thoughts: Addressing Root Causes & Feeling Like Yourself Again

CONNECT WITH ME ONLINE:

‣ Book a COMPLEMENTARY CONSULATION and 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

⁠⁠⁠⁠⁠⁠‣ Check out our 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/

‣ 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

⁠⁠⁠⁠⁠⁠‣ 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: ⁠⁠⁠⁠⁠⁠[email protected]

⁠⁠⁠⁠⁠⁠----© 2025 Stephanie Crassweller & VitalityOET

‣ Book Your COMPLEMENTARY CONSULATION and 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 and Hannah dive deep into the gut-hormone connection and explain how your stool’s shape, color, and frequency reveal what’s really going on inside your body. From sluggish digestion that keeps your fat-storage pathways switched on to the telltale signs of poor bile flow or low stomach acid, they decode what your body’s trying to tell you — and how to fix it.

You’ll learn:

- What healthy poop should look like (and what your stool type says about your metabolism)

- How estrogen, bile flow, and gut bacteria shift during menopause- Simple daily habits to support digestion and fat loss (fiber, hydration, bile flow, stress reduction)

- When irregularity or stool changes may signal deeper gut or hormonal issues

- If you’ve been feeling bloated, sluggish, or stuck despite “doing everything right,” this episode will help you connect the dots between gut health and fat-burning.

🎧 Tune in now and start decoding your gut for better energy, better hormones, and better results.

TIMESTAMPS:

(00:00) – Intro: Why Poop Matters for Fat Loss & Hormones

(02:12) – How Gut Health Impacts Fat Burning & Inflammation

(04:12) – The Bristol Stool Chart Explained

(07:42) – Stress, Digestion & the Airport Story

(12:02) – What Stool Color Reveals About Your Health

(15:01) – Undigested Food & Low Stomach Acid

(17:54) – Floating Poop, Fats & Gallbladder Health

(20:14) – How Often Should You Poop?

(23:16) – When to See a Doctor About Gut Symptoms

(25:30) – 6 Simple Steps to Improve Digestion

(46:23) – Final Thoughts: Your Poop Is a Daily Report Card

CONNECT WITH ME ONLINE:

‣ Book a COMPLEMENTARY CONSULATION and 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

‣ Check out our 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/

‣ 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

⁠⁠⁠⁠⁠⁠‣ 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: ⁠⁠⁠⁠⁠⁠[email protected]⁠⁠⁠⁠⁠⁠

----© 2025 Stephanie Crassweller & VitalityOET

‣ Book Your COMPLEMENTARY CONSULATION and 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/menometabolismYou know what to do… so why aren’t you doing it?If you’ve ever tracked your food perfectly all week just to throw it out the window on the weekend — this one’s for you.

In this episode, we dig into the real reason you keep sabotaging your own fat loss progress. It’s not a lack of willpower, motivation, or discipline. It’s a lack of alignment.

I’ll walk you through how your values and daily actions can quietly pull you off track, how this disconnect triggers self-sabotage, and what it looks like when you finally start living in alignment with your goals.

Because fat loss isn’t just physical — it’s deeply personal. And when your mind and body are finally on the same page, results stop feeling so hard.

TIMESTAMPS:

(00:00) – Intro: Why You Know What to Do but Can’t Do It

(01:13) – What Self-Sabotage Really Looks Like

(02:50) – Success Doesn’t Equal Fulfillment

(05:10) – The Real Root of Self-Sabotage: Misalignment*

(07:28) – How Values & Virtues Shape Motivation

(11:24) – Connecting Your Habits to What Actually Matters

(16:44) – Why We Self-Sabotage When Chasing “Freedom”

(21:19) – How to Align Goals with Your Purpose & Stop Starting Over

(24:52) – Final Thoughts: Clarity Ends Self-SabotageCONNECT WITH ME ONLINE:‣ Book a COMPLEMENTARY CONSULATION and 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‣ 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‣ Apply for coaching with us! - ⁠⁠⁠⁠⁠⁠https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom⁠⁠⁠⁠⁠⁠‣ Our Website! - https://www.vitalityoet.com/‣ 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‣ Listen the Podcast on Apple or Spotify: Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496eApple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450‣ All other links: ⁠⁠⁠⁠⁠⁠https://stan.store/vitalityoetstephanie⁠⁠⁠⁠⁠⁠‣ Email: ⁠⁠⁠⁠⁠⁠[email protected]⁠⁠⁠⁠⁠⁠----© 2025 Stephanie Crassweller & VitalityOET

‣ Book Your COMPLEMENTARY CONSULATION and 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/menometabolismFeel like your body is holding onto every calorie for dear life? You’re not crazy—and it’s not just about calories in, calories out.

Its about what your body does with the calories it consumes: burn them for fuel or store them as fat. If you feel stuck, it’s a sign that your fat-burning pathway is blocked and your storage pathway is in overdrive.

In this episode, I’m breaking down the real reasons your body has stopped responding—and how to get your body good at burning calories again!

Because if you’re eating less, moving more, and still not seeing results...It’s time to stop blaming willpower and start understanding your biology.

🎧 Tune in now and learn how to make your body burn more by working smarter—not harder.

14 day holiday mini challenge

The holiday’s can make us feel overwhelmed quickly and our waist bands can feel the same🤣

I designed this 14 day mini challenge to help you stay on track WITHOUT feeling ashamed for having your favourite treats 🥧

It is simple, and not time consuming!

It set you up for a great 2026 rather than having to lose the 5-10 pounds you typically gain over the holidays!

What you'll get:

- Easy to follow toning workout programs for ALL fitness levels

- Body Weight + Band Travel Workout program

- Simple habits to navigate the holidays

- Private group chat + community + calls for extra support

- Some of our favourite recipes

- And MORE!

And a chance to win...

☕️ a Starbucks gift card (who doesn’t love those red cups!?!

🎁 an Amazon gift card

🏋🏽‍♀️ 12 months of exercise programming

🍴 customized 12 week macro plan

🎉 AND MORE!

Challenge starts Dec 8th!

Cost: $14.97 (~$21 CAD)

https://www.vitalityoet.com/offers/z9gbHTYP

TIMESTAMPS:

(00:00) – Intro: Why Your Calorie Burn Slows Down After 40

(01:27) – How Hormones Affect Metabolism & Fat Storage

(05:41) – The Four Ways Your Body Burns Calories

(09:28) – #1: Build Muscle – Your Metabolic Engine

(14:15) – #2: Eat More Strategically to Boost Metabolism

(22:18) – #3: Manage Stress & Cortisol to Stop Fat Storage

(31:43) – #4: Prioritize Sleep & Recovery

(36:15) – #5: Support Your Mitochondria – The Real Energy Makers

(40:29) – What to Avoid & How to Create a Fat-Burning EnvironmentCONNECT 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‣ Apply for coaching with us! - ⁠⁠⁠⁠⁠⁠https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom⁠⁠⁠⁠⁠⁠‣ Our Website! - https://www.vitalityoet.com/‣ 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‣ Listen the Podcast on Apple or Spotify: Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496eApple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450‣ All other links: ⁠⁠⁠⁠⁠⁠https://stan.store/vitalityoetstephanie⁠⁠⁠⁠⁠⁠‣ Email: ⁠⁠⁠⁠⁠⁠[email protected]⁠⁠⁠⁠⁠⁠----© 2025 Stephanie Crassweller & VitalityOET

‣ Book Your COMPLEMENTARY CONSULATION and 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/menometabolismYou’ve probably heard the surgical details — but what about the after?

What about your hormones, your energy, your metabolism, and how your body feels in the weeks and months that follow?

In this episode, we’re diving deep into how to prepare and recover from a hysterectomy — not just physically, but hormonally and metabolically.

This is for the woman who wants to go into surgery empowered, not fearful — and come out the other side with a plan to heal, rebalance, and thrive.

Here’s what we’ll cover:

✅ How to prepare your body before surgery — optimizing inflammation, protein intake, nutrient levels, and gut health so healing is faster.

✅ What really happens to your hormones after a partial or full hysterectomy — and what symptoms to expect (even if your ovaries are left in).

✅ How to support your liver and thyroid post-surgery for better hormone clearance and energy.

✅ The most important nutrients for wound healing, tissue repair, and restoring energy.

✅ How to get back into exercise — and what to do to protect your metabolism while you recover.

✅ How to manage the emotional side — grief, identity, and the hormonal rollercoaster no one warns you about.

This isn’t just about recovery — it’s about rebuilding your body with intention.

Whether your surgery is scheduled, recent, or years ago, this episode will help you understand what’s happening, what to expect, and what steps can make all the difference in your healing journey.

TIMESTAMPS:

(00:00) – Intro: What to Expect Before and After a Hysterectomy

(00:55) – The Emotional Side: Grief, Identity & Mental Preparation

(08:02) – How to Prepare Nutritionally for Surgery

(12:22) – Supporting Detoxification, Liver & Gut Health

(19:34) – Post-Surgery Recovery Tips: Rest, Nutrition & Movement

(26:06) – Hormone Changes After Hysterectomy & Surgical Menopause

(32:05) – Why Progesterone Still Matters After Uterus Removal

(37:37) – PCOS, Endometriosis & Thyroid Risks After Surgery

(46:12) – Final Thoughts & Preparing Your Mindset for RecoveryCONNECT WITH ME ONLINE:‣ Book a COMPLEMENTARY CONSULATION and 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‣ 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‣ Apply for coaching with us! - ⁠⁠⁠⁠⁠⁠https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom⁠⁠⁠⁠⁠⁠‣ Our Website! - https://www.vitalityoet.com/‣ 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‣ Listen the Podcast on Apple or Spotify: Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496eApple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450‣ All other links: ⁠⁠⁠⁠⁠⁠https://stan.store/vitalityoetstephanie⁠⁠⁠⁠⁠⁠‣ Email: ⁠⁠⁠⁠⁠⁠[email protected]⁠⁠⁠⁠⁠⁠----© 2025 Stephanie Crassweller & VitalityOET

‣ Book Your COMPLEMENTARY CONSULATION and 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/menometabolismHead to this link to hear what our coaches are willing and not willing to trade off to reach physique goals here: https://www.loom.com/share/ac15ea38147048eda311e5a03a7b965e (jump to 35 minute mark)

Everyone wants faster results — but few talk about the trade-offs that come with them.

In this episode, we’re breaking down what it really takes to accelerate fat loss in perimenopause and menopause — without wrecking your metabolism, hormones, or sanity.

You’ll learn:

⚖️ What “realistic” fat loss actually looks like (and how much you can expect to lose per week)

💪 The healthy body fat % ranges for women over 40 — and the danger zone where hormones start to crash

🔥 The five trade-offs that truly move the needle: consistency, structure, recovery, patience, and boundaries

🧠 Why faster doesn’t always mean better — and how to speed up results without triggering fat-storage mode

💤 How stress, sleep, and recovery impact fat loss just as much as your workouts

If you’ve been doing “everything right” but still feel stuck, this episode will help you understand what your body is asking for — and how to choose the right trade-offs for your season of life.

TIMESTAMPS:

(00:00) – Intro: The Realistic Trade-Offs of Fat Loss

(01:45) – Why Fat Loss Isn’t Linear (and What to Expect)

(04:24) – The Truth About Faster Fat Loss & Maintenance

(05:03) – Nutrition Trade-Offs: Hunger, Structure & Flexibility

(10:23) – Training Trade-Offs: Smarter Workouts vs. Overtraining

(16:55) – Social & Lifestyle Trade-Offs: Alcohol, Sleep & Boundaries

(25:14) – Understanding Body Fat Levels & What’s Sustainable

(31:58) – Setting Realistic Goals & Building Long-Term Success

(39:38) – Final Thoughts: Choosing Trade-Offs That Fit Your Season of LifeCONNECT WITH ME ONLINE:‣ Book a COMPLEMENTARY CONSULATION and 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‣ 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‣ Apply for coaching with us! - ⁠⁠⁠⁠⁠⁠https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom⁠⁠⁠⁠⁠⁠‣ Our Website! - https://www.vitalityoet.com/‣ 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‣ Listen the Podcast on Apple or Spotify: Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496eApple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450‣ All other links: ⁠⁠⁠⁠⁠⁠https://stan.store/vitalityoetstephanie⁠⁠⁠⁠⁠⁠‣ Email: ⁠⁠⁠⁠⁠⁠[email protected]⁠⁠⁠⁠⁠⁠----© 2025 Stephanie Crassweller & VitalityOET

‣ Book Your COMPLEMENTARY CONSULATION and 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/menometabolismYou’ve heard fasting can boost fat loss, balance hormones, and improve energy… but for many women, it’s doing the opposite.

In this episode, I break down the 7 biggest fasting mistakes women make — and how to fix them so you can finally see results without wrecking your metabolism, hormones, or mood.

You’ll learn:

⚡ The fasting myths keeping women stuck in “storage mode”

💥 How fasting affects your cortisol, thyroid, and estrogen balance

🔥 The best ways to use fasting strategically for fat loss after 40

If you’ve been fasting harder but feeling worse — this episode will help you fast smarter, not longer.TIMESTAMPS:

(00:00) – Intro: Fasting for Fat Loss – Is It Helping or Hurting You?

(01:20) – Why Most Fasting Advice Doesn’t Work for Women

(03:17) – Mistake #1: Fasting to Fix the Wrong Problem

(05:06) – Mistake #2: Using Fasting as a Calorie Deficit

(07:31) – The Stress Bucket: Why Fasting Backfires in Midlife

(10:38) – What Research Really Says About Fasting for Women

(17:24) – Mistake #3: Ignoring Protein & Muscle Maintenance

(20:03) – Mistake #4: Fasting on Top of Chronic Stress

(23:22) – Hormones, Thyroid & the Fasting Connection

(25:47) – Nutrient Deficiencies & Food Quality During Fasting

(28:28) – Sleep, Cortisol & Blood Sugar Regulation

(32:26) – Final Thoughts: Why Fasting Isn’t Evil — Just MisusedCONNECT WITH ME ONLINE:‣ Book a COMPLEMENTARY CONSULATION and 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‣ 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‣ Apply for coaching with us! - ⁠⁠⁠⁠⁠⁠https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom⁠⁠⁠⁠⁠⁠‣ Our Website! - https://www.vitalityoet.com/‣ 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‣ Listen the Podcast on Apple or Spotify: Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496eApple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450‣ All other links: ⁠⁠⁠⁠⁠⁠https://stan.store/vitalityoetstephanie⁠⁠⁠⁠⁠⁠‣ Email: ⁠⁠⁠⁠⁠⁠[email protected]⁠⁠⁠⁠⁠⁠----© 2025 Stephanie Crassweller & VitalityOET

‣ Book Your COMPLEMENTARY CONSULATION and 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/menometabolismCalories in, calories out stopped working for you?That’s because you’re forgetting one critical piece…💥 What is your body actually doing with the calories you eat?

Are they being used as energy — or stored as fat?

The truth is, your body isn’t a simple math equation. It’s a metabolic system made up of 8 key players that decide what happens to every bite you eat.

In this episode, I break down:

- The 8 systems that determine whether your body burns or stores calories — mitochondria, thyroid, liver, adrenals, pancreas, gut, muscles, and hormones.

- Why under-eating, overtraining, and stress can shut down your metabolism even when you’re “doing everything right.”

- The real reason your body doesn’t feel safe enough to burn fat.

- What to do to turn your metabolism back on — no more guesswork, no more punishment.

Your body isn’t broken — it’s just responding to how it’s being treated.

When you support these 8 systems, your body stops storing and starts trusting you again.

✨ You were designed to burn, build, and thrive. Let’s help your body remember that.

For more information:

Mitochondria https://youtu.be/53znRT5lNq0

Thyroid https://youtu.be/uGZuyWrUuMY

Liver detox https://youtu.be/b7Vt3Anj_Wk

Cortisol https://youtu.be/3b1hmZQsSEk

Insulin https://youtu.be/Wu2wPrkDP-0

TIMESTAMPS:

(00:00) – Intro: Why Your Body Stores Food as Fat Instead of Fuel

(01:30) – The Role of Mitochondria: Your Body’s Power Plants

(07:30) – The Thyroid: Your Metabolic Thermostat(13:30) – The Liver: Your Body’s Detox & Energy Command Center

(18:15) – Stress & The Adrenals: How Cortisol Stops Fat Burning

(25:14) – Blood Sugar & Insulin Resistance Explained

(29:30) – Gut Health, Muscle Mass & Metabolic Flexibility

(35:00) – Hormones: The Conductors of Your Metabolic Symphony

(40:05) – Why “Eat Less, Move More” Doesn’t WorkCONNECT WITH ME ONLINE:‣ Book a COMPLEMENTARY CONSULATION and 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‣ 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‣ Apply for coaching with us! - ⁠⁠⁠⁠⁠⁠https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom⁠⁠⁠⁠⁠⁠‣ Our Website! - https://www.vitalityoet.com/‣ 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‣ Listen the Podcast on Apple or Spotify: Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496eApple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450‣ All other links: ⁠⁠⁠⁠⁠⁠https://stan.store/vitalityoetstephanie⁠⁠⁠⁠⁠⁠‣ Email: ⁠⁠⁠⁠⁠⁠[email protected]⁠⁠⁠⁠⁠⁠----© 2025 Stephanie Crassweller & VitalityOET

‣ Book Your COMPLEMENTARY CONSULATION and 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/menometabolismYou’ve probably heard of creatine as a “gym supplement” — but what if I told you it’s one of the most powerful tools for women in perimenopause and menopause to support energy, metabolism, and muscle?

In this episode, we break down why creatine isn’t just for athletes — it’s for every woman who wants to protect her muscle, boost brain health, and keep her metabolism strong as hormones shift.

You’ll learn:

💪 Why creatine helps fight muscle loss (and why that matters for fat loss)

🧠 How it supports brain health, focus, and mood during hormonal changes

🔥 The surprising link between creatine, thyroid health, and metabolic energy

💧 The right type and dose for women — and how to take it for best results

If you’re feeling tired, weaker, or like your workouts “don’t hit the same” anymore — this is the episode that will change how you see creatine forever.

Get 20% off my favourite brand of creatine by using code 'vitalityoet' legionathletics.rfrl.co/ymrdx

TIMESTAMPS:

(00:00) – Intro: Why Creatine Isn’t Just for Gym Bros

(01:30) – Why Women Need More Creatine in Midlife(

03:10) – How Creatine Boosts Energy, Fat Burning & Metabolism

(07:01) – Muscle, Hormones & the Menopause Connection

(12:05) – Brain Health, Mood & Cognitive Benefits

(13:27) – Strength, Recovery & Stress Resilience

(15:55) – Blood Sugar, Inflammation & Hormone Support

(20:51) – Myths About Creatine Debunked

(24:36) – How to Start Taking Creatine (Dosage, Timing & Brands)

(27:55) – Final Thoughts & RecommendationsCONNECT WITH ME ONLINE:‣ Book a COMPLEMENTARY CONSULATION and 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‣ 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‣ Apply for coaching with us! - ⁠⁠⁠⁠⁠⁠https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom⁠⁠⁠⁠⁠⁠‣ Our Website! - https://www.vitalityoet.com/‣ 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‣ Listen the Podcast on Apple or Spotify: Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496eApple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450‣ All other links: ⁠⁠⁠⁠⁠⁠https://stan.store/vitalityoetstephanie⁠⁠⁠⁠⁠⁠‣ Email: ⁠⁠⁠⁠⁠⁠[email protected]⁠⁠⁠⁠⁠⁠----© 2025 Stephanie Crassweller & VitalityOET