Explore every episode of the podcast The Metabolism and Menopause Podcast
| Title | Pub. Date | Duration | |
|---|---|---|---|
| Do Hormones Matter Post Menopause? | MMP Ep. 121 | 29 Aug 2024 | 01:05:38 | |
I get this question a lot? Do my hormones really matter post menopause - aren’t they supposed to be zero? The answer is YES they do matter and NO they are not supposed to be zero. In this podcast with Coach Kirianna we cover a LOT! - What is SUPPOSED to happen to hormones post menopause - What we SEE is happening in most women - And what to do to set yourself up for success in hormone balance, losing weight and in your journey to feel like you again! Dutch Testing Information: The DUTCH test is a 24 hour urine sample test that tells us not only how your hormone levels fluctuate to identify your imbalances but pathways and metabolites (break down of hormones) to tell us WHY those imbalances are occurring so we can address the root causes of your symptoms like weight gain, weight loss resistance, hot flashes, night sweats, bloating, irritability, loss of muscle tone and poor energy. The cost includes shipping (both ways) plus our metabolic and hormonal symptom assessment. We do these assessments to gain a better understanding of what your body has been through, health history and past and current diet. This is so we can provide you with a written document explaining your results of each hormone and section of the test and a suggested plan of action to help you address the root cause of your problem and finally reach your goals! We offer an optional complimentary zoom call to discuss your results further and answer all the questions you may have. For pricing information based on where you live please email: stephanie@vitalityoet.com TIMESTAMPS: (00:00) - Intro (01:15) - Do hormones matter post menopause? (02:10) - What are the key hormones post-menopause? (03:00) - What the menopausal transition looks like with our main sex hormones (04:45) - Misconceptions about the menopause transition (06:15) - What really happens during this transition? (10:54) - Why do some women still suffer years after menopause? (17:48) - What causes hormone imbalances during and leading up to menopause? (21:00) - Why you're feeling more hungry during this period (22:33) - Why do stress hormones fluctuate? (26:36) - What should we do if we experience symptoms of hormonal imbalance? (30:32) - A consistent calorie intake + the types of foods you eat matters (38:00) - Why you NEED to DE-STRESS to support your hormones (39:42) - What is APPROPRIATE EXERCISE for Menopause? (42:54) - Solutions for your menopausal symptoms (44:07) - Why isn't hormone replacement therapy (HRT) a solution for some women? (49:55) - Remember: HRT is NOT for weight loss (52:10) - What do we need to do to improve your metabolism? (57:54) - Environmental exposure can negatively effect your hormones (59:09) - Recap + Dutch Hormone Testing! (link in description) CONNECT WITH ME ONLINE: ‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ 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 ‣ WATCH the podcast on YouTube: https://www.youtube.com/@metabolismandmenopausepodcast ‣ All other links: https://stan.store/vitalityoetstephanie ---- © 2024 Stephanie Fusnik & VitalityOET | |||
| Perimenopause Fat Loss + The Vagus Nerve | MMP Ep. 120 | 26 Aug 2024 | 00:50:27 | |
You know how much we LOVE to talk about Stress here at Vitality. We often talk about cortisol and the actions that take place in your body to produce cortisol and what happens once it has been released, but how does our body identify things as stressors? Coach Chelsey and I did a webinar in the Facebook Community so I had to dive into it on the podcast because it was too good not to share with everyone! I always say “you think you are fine - but your body is not fine” - this will help you really understand what I mean by that. I cover: - What the Vagus nerve is - How it influences your hormones + ability to lose weight - Heart rate variability - How to improve your vagal tone to help you feel great and lose weight! To get the guide that goes with this podcast head the Facebook community (where we also have 100s of webinars and guides for you tackle your hormones and your waistline!) Join here: https://m.facebook.com/groups/969761266958379 (00:00) - Intro (01:14) - What is the vagus nerve? (03:45) - The vagus nerve's role in our health (05:30) - How does the vagus nerve affect our nervous system? (08:50) - How does the vagus nerve impact your stress & hormones (16:20 )- 2 Main functions of the vagus nerve (17:49) - What is Vagal Tone? (19:38) - Stress responses from the vagus nerve (29:58) - The vagus nerve plays a role in our appetite and digestion (32:03) - How can we measure Vagal Tone? (35:20) - Signs of weaker vagal tone (36:20) - 8 daily habits to improve your vagal tone (47:00) - Final thoughts + reminders CONNECT WITH ME ONLINE: ‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ 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 ‣ WATCH the podcast on YouTube: https://www.youtube.com/@metabolismandmenopausepodcast ‣ All other links: https://stan.store/vitalityoetstephanie ---- © 2024 Stephanie Fusnik & VitalityOET | |||
| Menopause Symptoms You Didn’t Know About (Feat. VitalityOET Team) | MMP Ep. 111 | 25 Jul 2024 | 01:03:43 | |
Menopause comes with some pretty wild symptoms and ones you definitely didn’t know about.
I had a few of my wonderful coaches on to discuss some of the symptoms (not all because there are about 100!) that we see women start to experience in menopause.
We also talked about WHY you are experiencing these and HOW to combat them at the source!
Usually WHY you are struggling with those symptoms is exactly WHY you can’t lose weight!
TIMESTAMPS: (00:00) - Intro (01:09) - Overview of Menopause symptoms (02:29) - Hair thinning and brittle nails - why does it happen? (04:48) - How to improve thinning hair and nails (06:24) - Headaches and migraines (10:42) - Top tips to help with your migraines and headaches (14:37) - Voice changes in menopause (18:01) - Heartburn and digestive issues (27:36) - Increase in allergies during menopause (32:17) - Irregular heartbeats and palpitations (38:18) - Feeling electric shocks and changes in body odor (40:40) - Breast sensitivity and pain (43:34) - What's the tingling sensation in your body? (44:19) - Dealing with vertigo and dizziness (49:53) - Final pieces of advice for dealing with menopause symptoms (01:02:42) - Final thoughts + reminders CONNECT WITH ME ONLINE: ‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ 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 ‣ WATCH the podcast on YouTube: https://www.youtube.com/@metabolismandmenopausepodcast ‣ All other links: https://stan.store/vitalityoetstephanie ---- © 2024 Stephanie Fusnik & VitalityOET | |||
| Developing Accountability for Menopause Fat Loss | MMP Ep.21 | 28 Aug 2023 | 00:27:20 | |
How much do you hate that you get partway through your health and fitness journey and then you quit or something comes up? Or when you get to your health and fitness goal just to gain all the weight back? This is a common issue we see in a lot of women—they haven't developed the necessary accountability! It is the secret sauce to success. So today, we cover the different types of accountability and how to develop them so this doesn't happen again! Let's get into the episode! WATCH this episode on YouTube: https://youtu.be/Olf6cOncOIQ TIMESTAMPS: (00:00) — Introduction (01:09) — Today's topic: developing accountability for menopause fat loss (01:49) — Defining accountability (03:00) — What external accountability is & why it's important to have (04:38) — Traps to avoid when trying to create external accountability (07:07) — How to create effective external accountability & what it can look like (09:43) — Why self-accountability is crucial for maintaining success (16:01) — Ways you can develop self-accountability (16:12) — 1) Create health anchors (18:47) — 2) Set "minimums" for your anchors (19:20) — 3) Have a habit tracker or checklist (20:13) — 4) Schedule it in your phone or calendar (20:41) — 5) Use a nutrition tracker or food journal (20:48) — 6) Take monthly measurements or pictures to assess progress (21:02) — 7) Stay in tune with your WHY (26:06) — Questions to ask yourself (26:51) — Final thoughts & where to find us 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 | |||
| How to Get Over Your Fear of the Gym (feat. Andrew Coates) | MMP Ep.20 | 21 Aug 2023 | 00:52:37 | |
Today I had the pleasure of having my friend Andrew Coates on the podcast! He is a personal trainer and online coach who promotes strength for everyone. Andrew writes for popular fitness publications including Men's Health, Muscle and Fitness, T-Nation, BarBend, Generation Iron, and Kabuki Strength. He is a speaker at events all over North America and is the cofounder of his own event The Evolve Strength - Business and Coaching Conference. He has great authority in the health and fitness space and we touched on a variety of topics, including:
I'm really excited for you all to listen, so let's get into the episode! WATCH this episode on YouTube: https://youtu.be/ZPQgm-T34pY TIMESTAMPS: (00:00) — Introduction (01:00) — About Andrew Coates (01:55) — Introducing today's topic: breaking down the barriers keeping people out of the gym (07:30) — Andrew's entrance into the gym (12:22) — Playing small vs taking up space (14:48) — Taking time to take care of yourself (20:30) — Finding your own identity & purpose (25:02) — The gym as a social outlet (28:05) — Combatting the need to be productive all the time/"earning" your rest (33:16) — Understanding nuance in messaging (39:13) — Emotional reactivity (43:10) — Advice for someone who wants to start going to the gym, but is nervous (49:47) — Where you can find more from Andrew CONNECT WITH ANDREW: ‣ Instagram: https://www.instagram.com/andrewcoatesfitness ‣ Website: https://andrewcoatesfitness.com ‣ Lift Free and Diet Hard Podcast: https://pod.link/1294990985 ‣ All Other Links: https://linktr.ee/andrewcoatesfitness 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 | |||
| Menopause, Cortisol, & Adrenal Fatigue | MMP Ep.19 | 14 Aug 2023 | 00:30:09 | |
Cortisol gets a really bad rap, but it is a VERY important hormone. It's just when we let it get out of control (*cough cough* which is most of us) that we start to experience a ton of issues—including weight gain around our middle. Cortisol is like the puppeteer that controls literally all the other hormones in your body in some way, shape, or form. So today I go over what happens when it is high, when it is low, why it matters in perimenopause (and onwards), and what the heck to do! We also have a free guide to go along with this, so if you want a copy of that just head to our Facebook community to access it! Let's get into the episode! WATCH this episode on YouTube: https://youtu.be/svNbaYI0R8E TIMESTAMPS: (00:00) — Introduction (01:15) — Today's topic: Cortisol & the 4 stages of adrenal fatigue (01:36) — The ins & outs of cortisol (06:10) — Stage 1: Alarm Phase (07:22) — Stage 2: Wired & Tired (09:46) — Stage 3: Resistance (10:41) — Stage 4: Exhaustion (11:16) — Why cortisol is so important to understand ESPECIALLY during perimenopause & onwards (14:32) — Things you can do to improve cortisol levels (14:44) — Sunshine (15:25) — Sleep (17:06) — Chill the f*** out (20:40) — Exercise (26:25) — Stimulants (27:01) — Carbohydrates (28:12) — Benefits of regulating the cortisol curve (29:30) — 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 ---- Post-Production by: David Margittai | In Post Media Website: https://www.inpostmedia.com Email: david@inpostmedia.com © 2023 Stephanie Fusnik & VitalityOET | |||
| Menopause Supplements | MMP Ep.18 | 07 Aug 2023 | 00:18:10 | |
SUPPLEMENTS—are they worth the hype? Will they actually do what they say they do? Which ones should I take? What about collagen? I go over ALL of this and more on today's podcast. We also have a free guide to go along with this, so if you want a copy of that just head to our Facebook community to access it! For supplements, head to Nutrition Dynamic and use code: VITALITY10 for 10% off your order! WATCH this episode on YouTube: https://youtu.be/-9ZI_aDQdjo TIMESTAMPS: (00:00) — Introduction (01:00) — Today's topic: breaking down menopause supplements (02:18) — Omega-3s (03:44) — Vitamin D (04:34) — Vitamin C (06:36) — Vitamin B Complex (07:37) — Magnesium Glycinate (or bisglycinate) (08:30) — Collagen (10:32) — Creatine (11:47) — BCAAs (13:25) — Probiotics (14:35) — Supplements for hypothyroidism (15:51) — Supplement brands & quality (17:54) — 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 ---- Post-Production by: David Margittai | In Post Media Website: https://www.inpostmedia.com Email: david@inpostmedia.com © 2023 Stephanie Fusnik & VitalityOET | |||
| Hormone Changes During Diets in Menopause | MMP Ep.17 | 31 Jul 2023 | 00:20:09 | |
We are all so excited when we start a fat loss phase... UNTIL we get to weeks 5-6-7 and start to feel a little less motivated, a little more tired, and typically a whole lot more hungry! But this isn't just due to motivation waning—it is actually your body trying to protect you through the hormone changes our body goes through when we cut out calories. I truly believe that it is important to understand what happens to our bodies when drop our calories. This will not only serve to help you recognize and understand some potential issues you may run into along the journey (and help mitigate them), but it could also help you recognize when it may be time to pull back from a fat loss phase (for example, we don't like women being in a deficit for more than 12 weeks at a time) or when your body is trying to tell you when it is not comfortable! So listen in to find out what happens to your body and how to work WITH your body for fat loss instead of AGAINST it! WATCH this episode on YouTube: https://youtu.be/slfFpy5WajE TIMESTAMPS: (00:00) — Introduction (01:03) — Today's topic: what happens to your hormones during a fat loss phase (particularly in menopause) (04:16) — Insulin (05:03) — Cortisol (06:50) — Ghrelin (07:54) — Leptin (08:59) — Estrogen & Progesterone (10:30) — To review (11:06) — Hormones drive behavior (12:33) — Physical symptoms (14:20) — Things to keep in mind (19:33) — 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 ‣ 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 | |||
| The 9 Biggest Exercise Mistakes in Menopause | MMP Ep.16 | 24 Jul 2023 | 00:29:18 | |
Who wants to look FIT and TONED?! I know I do! But what if I told you that eating low carb and doing your HIIT, cardio, and boot camp-style classes are actually making you 'SKINNY FAT'? I can almost guarantee that that's not what you wanted to hear... but the good news is that in today's podcast, I cover the most common mistakes perimenopausal women make when it comes to exercise that prevents them from reaching their health and fitness goals! I explain why they are mistakes and how to make changes to your workout programs so you can get stronger and leaner. Let's dive in! WATCH this episode on YouTube: https://youtu.be/RN4gtdVUck0 TIMESTAMPS: (00:00) — Introduction (00:56) — Today's topic: the 9 biggest exercise mistakes in menopause (01:35) — What actually happens during perimenopause & why we want to actively build muscle (04:07) — Mistake #1 - Not lifting heavy enough (05:54) — Mistake #2 - Not giving yourself long enough rest periods (08:29) — Mistake #3 - Choosing the wrong exercises/doing them in the wrong order (10:06) — Mistake #4 - Doing too much cardio (12:31) — Mistake #5 - Always using the same rep ranges (14:23) — Mistake #6 - Completing the movements too quickly (16:33) — Mistake #7 - Working out too often (23:43) — Mistake #8 - Not following a program (25:53) — Mistake #9 - Not eating pre- & post-workout (working out fasted) (28:09) — Recap CHECK OUT OUR PROGRESSIVE OVERLOAD PROGRAMS: ‣ At-Home Program - https://bit.ly/43CkIK6 ‣ Gym Program - https://bit.ly/3rHD5jm 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 ‣ 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 | |||
| The Secret to Reaching Your Goals (feat Taylor Crassweller) | MMP Ep.15 | 17 Jul 2023 | 00:33:35 | |
Today my wonderful husband joins me on the podcast to talk about how to achieve your goals and create habits that stick. Enjoying the process is a HUGE part—the clients in our program who embrace the process and take it all in are always more successful and reach their goals more quickly. This is something Taylor and I are huge on—intentionality and enjoying the process—especially after our first hike together in Hawaii. Life is not meant to be a checklist. Yes, we can have checklists to help guide our journey—but you might as well enjoy the journey while you’re on it! We shared some tips and tricks that have really allowed us to have lasting changes in our habits and helped up achieve our goals. We do weekly lives on these types of topics together every Sunday our shared Instagram account https://www.instagram.com/stephandtaylorcrassweller, so make sure to follow us there! WATCH this episode on YouTube: https://youtu.be/Tgc4xhiUQWc TIMESTAMPS: (00:00) — Introduction (00:55) — Today's topic: enjoying the process & reaching your goals (01:27) — The hike (06:09) — The problem with the "checklist" mentality (11:07) — Being process driven vs outcome driven (22:37) — How to find enjoyment (& make change stick) (30:28) — Final thoughts FOLLOW US FOR WEEKLY LIVES ON SIMILAR TOPICS EVERY SUNDAY: https://www.instagram.com/vstephandtaylorcrassweller 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 ‣ 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 | |||
| Alcohol, Fat Loss, and Menopause | MMP Ep.14 | 10 Jul 2023 | 00:22:24 | |
Pass the peach sangria! There is nothing I love more than sitting in the sunshine on a patio or at the beach with a glass of peach sangria! And I think we all know that alcohol isn't that great for us, BUT do we actually understand what it does to our bodies—particularly when we go through perimenopause and menopause? It turns out we are far more sensitive and drinking as little as 3 servings a week can lead to some pretty wild side effects. This episode is by no means telling you not to drink because I would be a total hypocrite if I told you to give it up completely, BUT I do believe it is important to have all the information so that you can make an educated decision whether the pros outweigh the cons. Personally, I would always rather have a bigger meal or have a tasty treat (donuts or ice cream) over a glass of wine but everyone is different! The purpose of this episode is to help you understand what happens when we drink alcohol, how it influences our hormones, how it affects our ability to lose fat, and how it all ties back to our menopause journey! Let's dive in! WATCH this episode on YouTube: https://youtu.be/vfXRDIjnKBc TIMESTAMPS: (00:00) — Introduction (01:11) — Today's topic: alcohol & its effects on fat loss during menopause (02:17) — What is alcohol? (04:15) — Fluid retention (05:49) — Hormone levels (07:36) — Sleep quality (10:54) — Cancer risk (12:10) — Mood (13:11) — Gut health (14:13) — Inflammation (15:27) — Cortisol (19:12) — Recap & 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 ‣ 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 | |||
| Gut Health and Ulcerative Colitis (feat. Coach Emma) | MMP Ep.13 | 03 Jul 2023 | 00:54:13 | |
Are you struggling with bloating, constipation, diarrhea, abdominal pain and are starting to be scared to eat food? You are NOT alone! Today, I had the pleasure of having Coach Emma on the podcast to tell us about her experience with Ulcerative Colitis, and how she manages her gut health AND manages her weight. We also covered how to start improving your gut health with simple steps to help you kick inflammation to the curb so you can start not only FEELING better but LOOKING better! Let's dive in! WATCH this episode on YouTube: https://youtu.be/QRodWAJDIaQ TIMESTAMPS: (00:00) — Introduction (01:03) — Today's topic: gut health & ulcerative colitis (01:54) — What is ulcerative colitis (UC)? Signs, symptoms, & risk factors (04:50) — Emma's background with UC (lifestyle factors, symptoms, treatment, & dealing with the healthcare system) (18:09) — What is the gut microbiome & why is it important? (21:47) — How to start assessing your gut health (things to look out for) (25:01) — What ACTUALLY causes these symptoms? (27:54) — The importance of addressing gut health when it comes to weight loss (34:23) — Tips for improving your gut health (42:24) — How Emma navigates eating more calories & protein with ulcerative colitis (45:47) — How Emma has more than DOUBLED her caloric intake (52:02) — Closing 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 ‣ 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 | |||
| Menopause — When to Cut Calories for Fat Loss | MMP Ep.12 | 26 Jun 2023 | 00:23:40 | |
So, you want to lose weight... but here are two questions we need to answer first! Are you ready to cut your calories? And if you cut your calories starting today, are you going to see fat loss? PROBABLY NOT! I bet that is not the answer you were hoping for... In today's episode, I cover: 1) How we help clients determine if they are actually ready for a fat loss phase or if they need to reverse diet first 2) Our NON-NEGOTIABLE pre-diet checklist 3) How to go into a fat loss phase and how long to stay there 4) How to ultimately get success Let's dive in! WATCH this episode on YouTube: https://youtu.be/7lEmOFOplTo TIMESTAMPS: (00:00) — Introduction (01:19) — Are you ready for a fat loss phase? Here is how we assess (04:28) — What to do if you're not ready for a diet yet (06:30) — Our NON-NEGOTIABLE pre-diet checklist (08:34) — How to successfully enter a fat loss phase & how long to stay in it (13:33) — What the fat loss phase should look like (18:28) — Signs that you need to go back to reverse dieting (20:56) — Some final things to note about the fat loss phase 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 ‣ 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 | |||
| Alcohol’s Effect in Menopause | MMP Ep. 110 | 22 Jul 2024 | 00:35:34 | |
IT’S PATIO SEASON! And you know what that means, cocktails like mojitos and peach sangria if you are me! But we “know” that alcohol isn’t good for us… right? At least that is what we are told. But WHY? In this episode I cover: - Types of alcohol and their calories - Alcohol’s effect on our liver in menopause - Alcohol’s effect on our hormones - Alcohol’s effect on our brain - Alcohol’s effect on our sleep - And how all the above influence your ability to be able to lose weight This is NOT me telling you not to drink - instead to help you understand what it does to your body with just 3-4 drinks a week and then you can make an informed decision! TIMESTAMPS: (00:00) - Intro (01:10) - Overview of Alcohol (02:31) - Why drinking alcohol leads to weight gain (08:05) - What happens in your body when you drink (10:49) - Alcohol & gut and liver issues (15:04) - Alcohol's impact on the way you eat food (17:31) - It's WILD how much alcohol affects your sleep quality (21:57) - The downstream affects from poor sleep quality (23:57) - What hormones does alcohol interfere with? (30:46) - Lower calorie drink options (31:54) - Final thoughts and reminders! CONNECT WITH ME ONLINE: ‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ 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 ‣ WATCH the podcast on YouTube: https://www.youtube.com/@metabolismandmenopausepodcast ‣ All other links: https://stan.store/vitalityoetstephanie ---- © 2024 Stephanie Fusnik & VitalityOET | |||
| Progesterone, Menopause, & Fat Loss | MMP Ep.11 | 19 Jun 2023 | 00:16:43 | |
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 ---- Post-Production by: David Margittai | In Post Media Website: https://www.inpostmedia.com Email: david@inpostmedia.com © 2023 Stephanie Fusnik & VitalityOET | |||
| How To Measure Fat Loss Progress During Menopause (feat. Coach Beth) | MMP Ep.10 | 12 Jun 2023 | 00:50:29 | |
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 ---- Post-Production by: David Margittai | In Post Media Website: https://www.inpostmedia.com Email: david@inpostmedia.com © 2023 Stephanie Fusnik & VitalityOET | |||
| Reverse Dieting for Menopause Fat Loss (the 'Simple Seasons' approach to fat loss) | MMP Ep.9 | 05 Jun 2023 | 00:49:05 | |
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 | |||
| Weight Fluctuations in Menopause | MMP Ep.8 | 29 May 2023 | 00:25:27 | |
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 | |||
| Mastering Mindset for Menopause Fat Loss (feat. Coach Amy) | MMP Ep.7 | 22 May 2023 | 01:12:01 | |
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 | |||
| Low Carb in Menopause is Making You SKINNY FAT | MMP Ep.6 | 15 May 2023 | 00:20:41 | |
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 | |||
| How to Lose Fat on Vacation | MMP Ep.5 | 08 May 2023 | 00:29:05 | |
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 ---- Post-Production by: David Margittai | In Post Media Website: https://www.inpostmedia.com Email: david@inpostmedia.com © 2023 Stephanie Fusnik & VitalityOET | |||
| Thyroid Function, Menopause, & Fat Loss (feat. Coach Kirianna) | MMP Ep.4 | 01 May 2023 | 01:02:00 | |
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 ---- Post-Production by: David Margittai | In Post Media Website: https://www.inpostmedia.com Email: david@inpostmedia.com © 2023 Stephanie Fusnik & VitalityOET | |||
| Insulin Resistance & Menopause | MMP Ep.3 | 01 May 2023 | 00:31:20 | |
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 ---- Post-Production by: David Margittai | In Post Media Website: https://www.inpostmedia.com Email: david@inpostmedia.com © 2023 Stephanie Fusnik & VitalityOET | |||
| Estrogen & Menopause Fat Loss | MMP Ep.2 | 01 May 2023 | 00:13:31 | |
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 ---- Post-Production by: David Margittai | In Post Media Website: https://www.inpostmedia.com Email: david@inpostmedia.com © 2023 Stephanie Fusnik & VitalityOET | |||
| Navigating Summer Nutrition | MMP Ep. 109 | 18 Jul 2024 | 00:43:56 | |
Summer time can be a fun time for most people and it usually comes with a lot of trips and travel along with a lack of routine with the kids out of school paired with all the festivities. This means it can feel pretty tough and overwhelming to “stay on track”. This is exactly why I wanted to talk to you about how to navigate nutrition and not feel like you are “blowing it” over the summer without taking all the fun out of this season. Don’t forget to apply to win 3 months of free 1:1 coaching: https://1ck2gu1qfir.typeform.com/summergiveaway TIMESTAMPS: (00:00) - Intro (01:13) - Overview + giveaway reminder! (link below) (03:14) - The 2 timelines that will set you up for success (03:40) - Pre-packing and planning before events and trips (03:56) - Airport and flight tips (08:27) - Tips for long drives (11:17) - Create schedule and make it clear! (16:24) - What do you do while you're on vacation? (22:45) - Should you track while you're traveling? (26:08) - Suggestions for eating at restaurants (29:24) - Strategies for consistency while you're away (33:08) - Enjoying yourself without over indulging (36:37) - Limiting alcohol and tracking it (38:06) - Do not beat yourself up (40:20) - The MOST important thing to remember (43:08) - Final thoughts + giveaway reminder! CONNECT WITH ME ONLINE: ‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ 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 ‣ WATCH the podcast on YouTube: https://www.youtube.com/@metabolismandmenopausepodcast ‣ All other links: https://stan.store/vitalityoetstephanie ---- © 2024 Stephanie Fusnik & VitalityOET | |||
| What is Perimenopause? | MMP Ep.1 | 01 May 2023 | 00:14:43 | |
Welcome to the first episode of The Metabolism and Menopause Podcast! Today, I wanted to kick things off by explaining what perimenopause and menopause actually are—especially since 1.1 billion women are expected to be in perimenopause by 2025! So it is incredibly important to understand what is actually going on in our bodies as females. And while perimenopause and menopause is a natural process that is supposed to happen as we age, the aggressive side effects are not. The symptoms are common but you shouldn't be suffering for 10 years just trying to "survive" this time period. In this episode, we cover what perimenopause and menopause is and how to get off this crazy symptom rollercoaster! Let's get into it! WATCH this episode on YouTube: https://youtu.be/ua4MxtC-kF0 TIMESTAMPS: (00:00) — Introduction (01:35) — The differences between menopause and perimenopause (04:05) — What can we do? (06:44) — Ways to lower our stress without ACTUALLY lowering our stress (07:30) — Eat your carbohydrates (09:07) — Stop fasting (09:40) — Make sure you're eating enough food (10:29) — Adjust your exercise appropriately (strength/resistance train) (12:38) — Walk more (outside in the sun is even better) (12:57) — Recap (14:34) — 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 ---- Post-Production by: David Margittai | In Post Media Website: https://www.inpostmedia.com Email: david@inpostmedia.com © 2023 Stephanie Fusnik & VitalityOET | |||
| The Metabolism & Menopause Podcast - Premiering Monday, May 1st | 10 Apr 2023 | 00:01:16 | |
Our mission is to teach women about how their bodies change during the perimenopausal period (and onward) 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. Our first episodes drop on Monday, May 1st. Please subscribe and share the show! -Stephanie Connect with us online: ‣ Metabolism and Menopause by Vitality - Secrets For Fat Loss (Facebook group) - https://www.facebook.com/groups/969761266958379 ‣ Website - https://www.vitality-oet.com ‣ 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 | |||
| Cholesterol Levels in Menopause | MMP Ep. 108 | 15 Jul 2024 | 00:50:47 | |
It can be a SHOCK when you go to the doctor and find out your cholesterol levels are high despite feeling like you didn’t change anything! In this podcast Coach Kirianna and I dive into: - What cholesterol is - What causes increases in cholesterol - How menopause contributes to this - How to naturally lower your cholesterol levels Do not forget to sign up for our 3 months 1:1 Coaching Summer Giveaway!! https://1ck2gu1qfir.typeform.com/summergiveaway TIMESTAMPS: (00:00) - Intro (01:05) - Overview of cholesterol + giveaway announcement (03:05) - What is cholesterol? (04:33) - "Good" vs "bad" cholesterol (09:16) - What are triglycerides? (10:56) - What are healthy ranges for your cholesterol? (12:10) - What affects cholesterol levels in menopause? (22:32) - Hypothyroidism & cholesterol (23:44) - Exercise & cholesterol (24:28) - Gut health & cholesterol (25:25) - How does smoking & alcohol affect cholesterol? (29:24) - How to naturally lower your cholesterol levels (47:49) - Being patient with these changes & getting the full picture (50:14) - Final thoughts & reminders (giveaway below) CONNECT WITH ME ONLINE: ‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ 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 ‣ WATCH the podcast on YouTube: https://www.youtube.com/@metabolismandmenopausepodcast ‣ All other links: https://stan.store/vitalityoetstephanie ---- © 2024 Stephanie Fusnik & VitalityOET | |||
| Menstrual Cycle Changes in Perimenopause | MMP Ep. 107 | 11 Jul 2024 | 00:43:54 | |
Your cycle and the symptoms that come with it can tell us SO much about your body in terms of hormone balance and what your body is struggling with. It also will help address root causes of likely hormone problems so that your transition through perimenopause and menopause is a lot smoother. In this podcast I cover: - What the menstrual cycle is - The 4 different phases - How to eat and exercise to support what cycle phase you are in - How it changes in perimenopause - How to best support your hormones and a whole lot more! There is a “how to eat for you cycle” guide in our Facebook Community which you can join here: https://m.facebook.com/groups/969761266958379 TIMESTAMPS: (00:00) - Intro (01:11) - Overview of the Menstrual Cycle (03:01) - What is the menstrual cycle? (05:33) - Two hormones that are heavily involved in your cycle (08:07) - The 4 Phases of your cycle and how you can support your body during them (08:41) - Week 1 (15:52) - Week 2 (18:18) - Week 3 (24:07) - Week 4 (29:43) - Nutrition for your cycle (32:58) - Your cycle may begin to change (37:36) - Understanding the signs of ovulation (40:20) - Signs of an anovulatory cycle (41:47) - Final thoughts + reminders! CONNECT WITH ME ONLINE: ‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ 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 ‣ WATCH the podcast on YouTube: https://www.youtube.com/@metabolismandmenopausepodcast ‣ All other links: https://stan.store/vitalityoetstephanie ---- © 2024 Stephanie Fusnik & VitalityOET | |||
| 8 Steps To Go From Fat Storing to Fat Burning in Menopause | MMP Ep. 106 | 08 Jul 2024 | 00:48:23 | |
This is for all the women out there who feel like they are doing EVERYTHING right yet your body seems to just store fat regardless of what you do. I cover: 1 - What caused you to go into fat storing mode 2 - How menopause affects your ability to lose weight 3 - The 8 steps to go from fat storing to fat burning 4 - How to actually implement the 8 steps for fat burning success If you want to get those calories calculated please send me a message on Instagram, Facebook or send me an Email! Instagram: https://www.instagram.com/vitalityoet.stephanie Facebook: https://www.facebook.com/sfusnik Email: stephanie@vitalityoet.com TIMESTAMPS: (00:00) - Intro (01:08) - Overview of today's episode (02:38) - How menopause affects fat storage & health (06:49) - Your body is changing and you have to deal with stress differently (09:49) - The 7 strategies to go from fat storing to fat burning (11:34) - Tip 1 - are you eating enough food? (14:27) - Tip 2 - How much protein do you need? How often? (18:42) - Tip 3 - You NEED to eat your CARBS (22:52) - Tip 4 - How much does food quality matter? (24:13) - Tip 5 - Sleep is CRUCIAL (29:44) - Tip 6 - Resistance Training and Building Muscle (35:38) - Tip 7 - Try increasing your step count (36:55) - Tip 8 - Improving your self-care routine (40:44) - Other things to keep in mind (42:41) - How you can apply all of these! CONNECT WITH ME ONLINE: ‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ 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 ‣ WATCH the podcast on YouTube: https://www.youtube.com/@metabolismandmenopausepodcast ‣ All other links: https://stan.store/vitalityoetstephanie ---- © 2024 Stephanie Fusnik & VitalityOE | |||
| Pros and Cons of Different Diets in Menopause (Feat. VitalityOET Team) | MMP Ep. 105 | 04 Jul 2024 | 01:39:12 | |
There are SO many diets out there - so how do you know which one is best for?
Or maybe you thought you had it figured out - but now it stopped working.
In this episode I had a few of my coaches to help me go over the pros and cons of different diets to help you figure out what is best for you!
We covered: - Keto/Low Carb - Weight Watchers - NOOM - Fasting - Whole 30 - Carnivore - Vegan -And MORE!
TIMESTAMPS: (00:00) - Intro (01:46) - Start of the episode (02:46) - Keto (15:58) - The Carnivore Diet (24:28) - Veganism (35:54) - Pescetarianism (42:43) - Whole 30 (49:54) - The Mediterranean Diet (59:28) - Weight Watchers (01:07:16) - OMAD (One Meal a Day) (01:11:44) - Intermittent Fasting (01:17:51) - Noom (01:24:16) - 75 Hard (01:26:00) - Black & white thinking around food, Intuitive Eating, and Mindful Eating (01:29:27) - Breaking the "diet hopping" cycle & finding what helps you feel your best (01:38:03) - Recap & reminders CONNECT WITH ME ONLINE: ‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ 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 ‣ WATCH the podcast on YouTube: https://www.youtube.com/@metabolismandmenopausepodcast ‣ All other links: https://stan.store/vitalityoetstephanie ---- © 2024 Stephanie Fusnik & VitalityOE | |||
| Hypothyroidism and Menopause Fat Loss | MMP Ep. 104 | 01 Jul 2024 | 00:48:08 | |
The American Thyroid Association estimates that more than 27 million American’s have thyroid disease but more than half of them have no idea!
Women are 5-8 times likely than men to develop a thyroid condition too and risk increases as we go through perimenopause and the years that follow!
Why does this matter?
We have had a LOT of popularity and questions about the THYROID. So I covered a LOT: - Symptoms of low thyroid function - How the thyroid actually works - Common thyroid issues we see - The connection between thyroid and cortisol/stress - The connection between thyroid and menopause/your menstrual cycle - Thyroid and your gut - What to do to prevent support our thyroid as we age - What to eat to support thyroid function - What to ask for to get tested TIMESTAMPS: (00:00) - Intro (01:13) - Overview of Hypothyroidism (05:08) - What is the Thyroid??? (08:22) - How the thyroid effects your health and your results (23:26) - Stress, inflammation, and your Thyroid (28:25) - Why so many women have thyroid issues (32:50) - How you can support your thyroid! (42:51) - These food can improve your Thyroid function (46:06) - What tests should you get done? (47:24) - Final thoughts + Reminders CONNECT WITH ME ONLINE: ‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ 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 ‣ WATCH the podcast on YouTube: https://www.youtube.com/@metabolismandmenopausepodcast ‣ All other links: https://stan.store/vitalityoetstephanie ---- © 2024 Stephanie Fusnik & VitalityOE | |||
| Birth Control + Perimenopause | MMP Ep. 103 | 27 Jun 2024 | 00:57:41 | |
OVER 100 MILLION WOMEN ARE ON THE BIRTH CONTROL PILL! That is a lot! But when chatting with women 1:1 I realized that they had NO idea how it affected their natural hormone production, how their body functions, how they feel AND how it affected their menopausal transition! In this episode I had the wonderful Coach Brittany on to help us unpack the following: - What exactly IS birth control? -How does birth control work? - Different types of birth control - How it works for symptom management - How it affects our hormone production - How it affects our thyroid and adrenals - How it affects our gut health and liver - AND A WHOLE LOT MORE! There will be a part 2 and 3 coming out in the future because we honestly could NOT fit everything into one episode!
TIMESTAMPS: (00:00) - Intro (01:02) - Overview of birth control (02:37) - What is birth control? What's in it? (08:38) - Other types of birth control (aside from the pill) (13:33) - What it does in your body & potential side effects (25:50) - The pill doesn't just affect your sex hormones (37:40) - Birth control, your gut health, and your immune system (41:11) - The pill can deplete essential nutrients in your body (42:55) - The benefits and uses of birth control (45:39) - Supporting yourself after the pill (51:35) - Recap + reminders!! CONNECT WITH ME ONLINE: ‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ 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 ‣ WATCH the podcast on YouTube: https://www.youtube.com/@metabolismandmenopausepodcast ‣ All other links: https://stan.store/vitalityoetstephanie ---- © 2024 Stephanie Fusnik & VitalityOE | |||
| Protein for Menopause Fat Loss | MMP Ep. 102 | 24 Jun 2024 | 00:30:13 | |
You hear it everywhere - you need to eat more protein. But does that change in menopause? How much do you need? Why do you need it? So let’s dive right into it. For a copy of our 3 day sample meal plan on how to reach 100g of protein head to this link: https://www.vitalityoet.com/VitalityOET100g_protein TIMESTAMPS: (00:00) - Intro (01:08) - Overview of protein & sample meal plan (link in show notes) (01:59) - Blood sugar control & energy (07:45) - Keeping yourself full throughout the day (09:23) - Protein improves your sleep (12:34) - Protein's affect on your hormones (22:09) - Burning more calories by eating protein (23:39) - Preventing disease and lowering your mortality risk (24:33) - The best strategies for increasing your protein intake (28:58) - Recap + reminders! CONNECT WITH ME ONLINE: ‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ 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 ‣ WATCH the podcast on YouTube: https://www.youtube.com/@metabolismandmenopausepodcast ‣ All other links: https://stan.store/vitalityoetstephanie ---- © 2024 Stephanie Fusnik & VitalityOE | |||
| From Anorexic to Fit and Eating Over 2500 Calories | MMP Ep. 119 | 22 Aug 2024 | 00:52:38 | |
Today I wanted to share an interview I did with Coach Beth in our community last year.
We have talked a bit about disordered eating and eating disorders in the past but never properly had a podcast for it and I thought this was THE perfect interview to share.
I won’t spill too much here but take a listen to hear about this incredible life changing journey that brought her to be the incredible coach she is today!
(00:00) - Intro (02:15) - Start of the interview (04:54) - Beth's history with eating disorders (10:42) - Working with a nutritionist and going through a reverse diet (15:55) - One thing with exercise that really helped Beth (18:51) - How it affected Beth's social life (21:48) - How long did it take to start seeing progress? (24:27) - Eating enough so you can do cardio (36:03) - Knowing the signs of disordered eating (38:01) - Getting help if you believe you have an eating disorder (resources) (39:50) - Having conversations around an eating disorder (46:04) - What roles models did Beth have to help her through? (50:42) - Final thoughts + reminders! CONNECT WITH ME ONLINE: ‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ 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 ‣ WATCH the podcast on YouTube: https://www.youtube.com/@metabolismandmenopausepodcast ‣ All other links: https://stan.store/vitalityoetstephanie ---- © 2024 Stephanie Fusnik & VitalityOET | |||
| The Truth about Pre and Probiotics (All You Need Is Carbs) feat. Coach Hannah | MMP Ep. 101 | 20 Jun 2024 | 01:05:04 | |
I had our in house gut queen, Coach Hannah on the podcast today to cover a topic we get asked about ALL the time. Pre and Pro-biotics. In this episode with covered: - Different types of “biotics” and their roles - The key to a healthy gut - What wipes out gut bacteria - If you should take them in supplement form - How to replenish the gut after taking antibiotics - THE SURPRISE ABOUT CARBS YOU WILL NEVER BELIEVE This episode did get pretty sciencey but I sum it up nicely at the end for you because as always we want to provide you with as much education as possible so you understand the WHY behind everything. You should never do things blindly without realizing the impact it has on your body! TIMESTAMPS: (00:00) - Intro (01:11) - Start of the episode with Coach Hannah (03:15) - What are "biotics"? (07:50) - Gut Imbalances and "Dysbiosis" (10:02) - Different biotics (pre-biotics, pro-biotics, synbiotics, post-biotics) (20:30) - Getting a wide variety of food to improve your gut health (24:57) - These things destroy our gut bacteria (33:36) - The best supplements for Gut Health (40:26) - How to get quality supplements and what to look out for! (50:15) - Rebuild your gut bacteria after antibiotics (01:00:55) - Key takeaways and reminders CONNECT WITH ME ONLINE: ‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ 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 ‣ WATCH the podcast on YouTube: https://www.youtube.com/@metabolismandmenopausepodcast ‣ All other links: https://stan.store/vitalityoetstephanie ---- © 2024 Stephanie Fusnik & VitalityOE | |||
| Menopause Fat Loss Highlights | MMP Ep. 100 | 17 Jun 2024 | 00:40:33 | |
100 EPISODES! I can’t believe it! I want to take this time to cover some of the most popular moments from the last 100 episodes, highlight the guests who have been on the show but also I want to say THANK YOU to everyone who has tuned in and subscribed. I am so thankful for each and everyone of you and please continue to write in on what topics you want to see in the future because I want this podcast to help you get exactly what you need! - Love Stephanie TIMESTAMPS: (00:00) - Intro (01:51) - Why Your Diets Stopped Working in Menopause | MMP Ep. 62 - https://youtu.be/3iuLsrKH0E4?si=BGdssta8j1N3nLIG (04:55) - How to Raise Healthy Kids and Families with Adam Schafer from Mind Pump | MMP Ep. 27 - https://www.youtube.com/watch?v=-inkLNtjt7c (16:04) - HOW To Eat To Improve Hormone Imbalances and Fat Loss in Menopause | MMP Ep. 81 - https://www.youtube.com/watch?v=WfvHtQ_rm4o (18:50) - How to Get the Most Out of Your Coaching Experience with Jason Phillips | MMP Ep. 39 - https://www.youtube.com/watch?v=ysPJhajHuC0&t=88s (23:54) - Carbs for Menopause Fat Loss | MMP Ep. 78 - https://www.youtube.com/watch?v=mEt1argFqmI&t=2s (25:27) - Using Functional Nutrition for Menopause Fat Loss with Rachel Scheer | MMP Ep. 89 - https://www.youtube.com/watch?v=u2svx3nRWvk&t=43s (31:59) - Why You Shouldn't Take Nutrition and Fitness Advice From Your Doctor ft. Sal Di Stefano | MMP Ep. 36 - https://www.youtube.com/watch?v=U-xIYN8Q364&t=1079s (37:57) - Cortisol, Hormones, and Menopause Fat Loss | MMP Ep. 76 - https://www.youtube.com/watch?v=wF2M7xbfZ78&t=454s CONNECT WITH ME ONLINE: ‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ 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 ‣ WATCH the podcast on YouTube: https://www.youtube.com/@metabolismandmenopausepodcast ‣ All other links: https://stan.store/vitalityoetstephanie ---- © 2024 Stephanie Fusnik & VitalityOE | |||
| DO's and DONT's of a Fat Loss Phase | MMP Ep. 99 | 13 Jun 2024 | 00:53:00 | |
Step number 1: we need to figure out if you are ready for a fat loss phase and where your metabolism is at. To do that for free take our menopause metabolic quiz here and it will also walk you through steps to move in the right direction: https://1ck2gu1qfir.typeform.com/menometabolism Step 2: everything I cover in this podcast like realistic expectations and what to anticipate + how to maximize your results in menopause when in a fat loss phase! Make sure to share with all your friends who all feel stuck!
TIMESTAMPS: (00:00) - Intro (01:20) - Overview of do's and don'ts of fat loss (03:35) - Ensuring success in your fat loss phase (05:44) - Things to expect when you're working with a coach (13:30) - Fat loss SHOULD be slower (19:03) - Focusing on your compliance & consistency (21:57) - A fat loss phase will need more planning & focus (25:15) - Where is fat loss on your priority list? (29:59) - The women who buy in the process and plan, get results (33:02) - DON'T skip out on measuring progress (the right way) (39:08) - Being patient and thinking long-term (42:10) - More considerations for your successful fat loss phase (45:03) - Dealing with hunger in fat loss (50:35) - Navigating alcohol in your fat loss phase CONNECT WITH ME ONLINE: ‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ 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 ‣ WATCH the podcast on YouTube: https://www.youtube.com/@metabolismandmenopausepodcast ‣ All other links: https://stan.store/vitalityoetstephanie ---- © 2024 Stephanie Fusnik & VitalityOET | |||
| Getting Fit in Your 40s with Jessica Gunn | MMP Ep. 98 | 10 Jun 2024 | 01:00:43 | |
For anyone who is 40+ and feels like they just woke up one day and no longer recognizes themselves when they looked in the mirror - you just don’t feel like you - then THIS is the episode for you. Jessica Gunn is a fitness coach, business colleague, and someone I consider to be a close friend. I love her story - she went from being a mom who was taking care of everyone else, loved sugar and hated working out to now being incredibly fit in her 40s and is helping other women achieve the same through exercise. We talked about SO much on this episode. From motivation and how to actually reach the results we want and everything in between. To learn more about Jess follow her on Instagram @gunning4fitness (link below)
TIMESTAMPS: (00:00) - Intro (02:05) - Start of the interview + Jess' story (04:51) - Are you interested or committed? (09:05) - Jess' "level of effort scale" (18:03) - Changing your identity to truly transform (27:20) - Are your actions aligned with your goals? (43:00) - Letting go of your old identity (49:05) - Are you actually ready to make the change? (55:08) - Making small shifts, being patient, and strength training (59:13) - Where to find Jess! (link below) CONNECT WITH JESSICA: ‣ Instagram: https://www.instagram.com/gunning4fitness/ CONNECT WITH ME ONLINE: ‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ 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 ‣ WATCH the podcast on YouTube: https://www.youtube.com/@metabolismandmenopausepodcast ‣ All other links: https://stan.store/vitalityoetstephanie ---- © 2024 Stephanie Fusnik & VitalityOET | |||
| 8 Reasons Why “Eating Clean” Isn’t Getting You Results | MMP Ep. 97 | 06 Jun 2024 | 00:44:23 | |
So first before you all freak out - YES we want to eat 80% whole foods and 20% highly processed/fun foods.
The type of food you eat will absolutely influence your inflammation levels and provide you with vitamins and minerals that you need.
HOWEVER - we talk to a lot of women who say they eat “clean” and are stuck.
They aren’t seeing results so obviously this is something we need to cover.
So in this episode I unpack the 8 things that are preventing you from getting results despite “eating clean”
TIMESTAMPS: (00:00) - Intro (01:08) - Overview of "Eating Clean" (02:16) - The 8 reasons eating clean doesn't work for fat loss (02:46) - Reason #1 - Are you consistent??? (08:44) - Reason #2 - You're making this mistake with carbs (16:33) - Reason #3 - Digestion issues with too much fiber from whole foods (20:10) - Reason #4 - Protein intake (23:28) - Reason #5 - Neglecting food pairing & meal timing (29:13) - Reason #6 - Food & stress (32:13) - Reason #7 - Does your exercise align with your nutrition & goals? (37:58) - Reason #8 - Where are your hormone levels? (41:32) - Recap + final thoughts CONNECT WITH ME ONLINE: ‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ 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 ‣ WATCH the podcast on YouTube: https://www.youtube.com/@metabolismandmenopausepodcast ‣ All other links: https://stan.store/vitalityoetstephanie ---- © 2024 Stephanie Fusnik & VitalityOET | |||
| Calculating Maintenance Calories | MMP Ep. 96 | 03 Jun 2024 | 00:43:23 | |
If you have been listening for any amount of time many of you know that you are probably not eating enough. Maintenance is the place where your body stays relatively stable AND feels good. If you have low energy levels, have hormonal symptoms, are struggling to get results in the gym then your metabolism has slowed down and your body has adapted to the low calories, crazy exercise, lack of sleep etc. This is your down-regulated metabolism/maintenance. So in this episode coach Emma and I discuss:
TIMESTAMPS: (00:00) - Intro (01:02) - Overview of maintenance for fat loss (03:00) - Why our biology is currently working against us (06:58) - What is maintenance? (10:11) - How to find your maintenance calories (14:33) - How you can increase your maintenance calories through reverse dieting (17:45) - What to do after a reverse diet (23:59) - The incredible benefits of maintenance (30:55) - Emma & Steph's experiences with maintenance phases (40:59) - Recap & final thoughts CONNECT WITH ME ONLINE: ‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ 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 ‣ WATCH the podcast on YouTube: https://www.youtube.com/@metabolismandmenopausepodcast ‣ All other links: https://stan.store/vitalityoetstephanie ---- © 2024 Stephanie Fusnik & VitalityOET | |||
| How Many Fat Loss Phases Do I Need? | MMP Ep. 95 | 30 May 2024 | 00:36:44 | |
I get these questions a lot: - How many calories do I need to lose weight? - How long do I drop my calories for? - What happens if I plateau? - How many fat loss cycles do I need? And those are all great questions but the answer to all of them is “it depends” In this episode I go into all those questions and give some background information to give you a better understanding of everything! TIMESTAMPS: (00:00) - Intro (01:11) - Overview of fat loss phases (04:52) - Why this approach is more ENJOYABLE and SUSTAINABLE (07:00) - What are the different phases? Why are they so important? (21:50) - How to set yourself up for a successful fat loss phase (29:28) - Adding in diet breaks to build sustainability & reduce stress (31:19) - How many fat loss phases will you need? (34:33) - Recap + final thoughts CONNECT WITH ME ONLINE: ‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ 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 ‣ WATCH the podcast on YouTube: https://www.youtube.com/@metabolismandmenopausepodcast ‣ All other links: https://stan.store/vitalityoetstephanie ---- © 2024 Stephanie Fusnik & VitalityOET | |||
| How To Support Women In Menopause | MMP Ep. 94 | 27 May 2024 | 00:19:19 | |
Menopause needs to be taken more seriously. Period.
I see so many women that get their concerns brushed off as “no big deal” just because they don’t feel like themselves and want to lose weight.
And they get told the same advice over and over despite it not working: “eat less move more”
And quite frankly - all of that pisses me off.
If it is a big deal to them then it should be a big deal to you.
This is what is leaving women feeling alone, vulnerable and desperate.
And the people who should be supporting them and helping them are quite frankly just contributing to the problem.
So ladies - this one's for you. To share with other women who feel alone. To share with those who need to hear it. Let’s advocate!
TIMESTAMPS: (00:00) - Intro (01:08) - Overview of supporting women in menopause (02:38) - How the quality of life changes in menopause (07:18) - Listening & understanding the struggles they are going through (11:07) - Encouraging them to find things they enjoy (13:19) - Finding out what they need (16:21) - Helping them find someone to help them move forward (18:02) - Final thoughts & reminders CONNECT WITH ME ONLINE: ‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ 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 ‣ WATCH the podcast on YouTube: https://www.youtube.com/@metabolismandmenopausepodcast ‣ All other links: https://stan.store/vitalityoetstephanie ---- © 2024 Stephanie Fusnik & VitalityOET | |||
| Menopause Mindset for Fat Loss | MMP Ep. 93 | 23 May 2024 | 01:08:13 | |
I swear this is like a switch – we can pinpoint the exact moment this happens with a client and it is like all of a sudden they start achieving everything and the results start coming! And it all has to do with mindset - which I am sure a lot of you are rolling your eyes BUT this podcast I did with Coach Beth will make you so much more aware of struggles that are keeping you from seeing results and how to get past them! TIMESTAMPS: (00:00) - Intro (01:1)9 - Overview of Mindset for Menopause (03:09) - How our thoughts & identity affect our results (09:14) - Fixed mindset & setting proper expectations (17:56) - Not giving up when things get hard (37:50) - Becoming aware of how you define yourself & being okay with failure (48:05) - Seeking out challenges & asking for help (55:01) - How to shift from a fixed to growth mindset (01:05:30) - Final thoughts & reminders CONNECT WITH ME ONLINE: ‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ 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 ‣ WATCH the podcast on YouTube: https://www.youtube.com/@metabolismandmenopausepodcast ‣ All other links: https://stan.store/vitalityoetstephanie ---- © 2024 Stephanie Fusnik & VitalityOET | |||
| Magnesium for Menopause Support | MMP Ep. 92 | 20 May 2024 | 00:35:03 | |
There is a reason that we recommend all women in perimenopause and onwards focus on increasing their magnesium intake through food or supplementation!
Here is what I covered!:
- What is magnesium - Risks of low magnesium - Magnesium for thyroid function + improving metabolism - Magnesium for cortisol control - Magnesium for hormone production - Magnesium in the menstrual cycle - Types of magnesium to take based on your symptoms
Don’t forget to share and subscribe! TIMESTAMPS: (00:00) - Intro (01:10) - Overview of today's episode (03:03) - What is magnesium? (06:52) - Thyroid + magnesium (09:34) - Stress + magnesium (15:06) - Magnesium + the menstrual cycle (19:10) - Hormone production + magnesium (26:58) - How much magnesium to take and magnesium sources from food (28:14) - Which type of magnesium should you take? (33:26) - Recap + reminders! CONNECT WITH ME ONLINE: ‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ 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 ‣ WATCH the podcast on YouTube: https://www.youtube.com/@metabolismandmenopausepodcast ‣ All other links: https://stan.store/vitalityoetstephanie ---- © 2024 Stephanie Fusnik & VitalityOET | |||
| Your Fitness Watch Is Keeping You Fat | MMP Ep. 118 | 19 Aug 2024 | 00:16:49 | |
A LOT of people use wearable fitness devices (40%)! >40% of people use it to measure heart rate >40% use to to measure calories burned >60% use them to track step count And many people use this data to make decisions on how much to eat and exercise. But what if that data is totally wrong?! That would mean that the eating and exercise decisions you are making based off your watch are WRONG and could be the exact reason you are struggling so much! You will be SHOCKED at just how inaccurate these are after I give you these numbers!
(00:00) - Intro (01:09) - Overview of Fitness Trackers (01:48) - Are they accurate? (03:53) - What research says about tracking calories burned (06:19) - What can you measure reliably with these trackers? (06:51) - Apple watch vs oura ring vs fit bit vs garmin vs others (calories burned) (09:44) - What we do to calculate calories more accurately (13:14) - What to shift your focus to when it comes to workouts (15:36) - What you can do now + reminders! CONNECT WITH ME ONLINE: ‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ 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 ‣ WATCH the podcast on YouTube: https://www.youtube.com/@metabolismandmenopausepodcast ‣ All other links: https://stan.store/vitalityoetstephanie ---- © 2024 Stephanie Fusnik & VitalityOET | |||
| What Becoming a Healthy Woman ACTUALLY Looks Like w/ Taylor Temple | MMP Ep. 91 | 16 May 2024 | 00:47:07 | |
I had a fellow Canadian coach on the podcast and we talked about a lot! We covered: - Guilt around food and binge eating - The truth about health foods - What health and self care really look like - AND SO MUCH MORE A little about Taylor: Taylor Temple owner of Mind & Body by Temple - a holistic health & wellness coaching company. Focusing on pain-free movement and women's weight loss. Streamlining and simplifying the process to create a healthier, happier version of you. Connect with her at the links below! TIMESTAMPS: (00:00) - Intro (01:55) - Start of the interview (02:34) - Taylor's story & background (04:35) - Dealing with guilt around food and decisions you've made (14:19) - Diving into "health foods" & whole foods (20:07) - What does health actually mean & look like? (26:16) - Adjusting your expectations properly (33:10) - Prioritizing yourself and getting yourself to feel your best (38:32) - Getting support & guidance to take your next step forward (42:02) - What Taylor & Steph do to prioritize themselves (46:21) - Connect with Taylor (links below) CONNECT WITH TAYLOR: ‣ Instagram: https://www.instagram.com/mind.bodybytemple/?hl=en ‣ Website: https://mindbodybytemple.com/ ‣ LinkedIn: https://www.linkedin.com/in/taylor-temple-063519209/?originalSubdomain=ca CONNECT WITH ME ONLINE: ‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ 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 ‣ WATCH the podcast on YouTube: https://www.youtube.com/@metabolismandmenopausepodcast ‣ All other links: https://stan.store/vitalityoetstephanie ---- © 2024 Stephanie Fusnik & VitalityOET | |||
| 5 Worst Things For Menopause Fat Loss | MMP Ep. 90 | 13 May 2024 | 00:40:04 | |
On this episode I dive deep into weight loss versus fat loss and the biggest mistakes we see women making when trying to change their body composition. I hope this helps you as much as the thousand women who have already benefited from learning from these mistakes! TIMESTAMPS: (00:00) - Intro (01:15) - Overview + difference between fat loss and weight loss (11:13) - Mistake #1 (17:17) - Mistake #2 (22:48) - Mistake #3 (28:41) - Mistake #4 (31:02) - Mistake #5 (38:38) - Final thoughts
CONNECT WITH ME ONLINE: ‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ 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 ‣ WATCH the podcast on YouTube: https://www.youtube.com/@metabolismandmenopausepodcast ‣ All other links: https://stan.store/vitalityoetstephanie ---- © 2024 Stephanie Fusnik & VitalityOET | |||
| Using Functional Nutrition for Menopause Fat Loss with Rachel Scheer | MMP Ep. 89 | 09 May 2024 | 00:51:06 | |
YOU LADIES ARE GOING TO LOVE THIS INTERVIEW! Rachel Scheer and I met a few months ago at an event and to say I love her is an understatement. In this episode we covered so many topics that you will love: - Western Medicine versus Functional Medicine and Nutrition - Causes of most disease and weight gain/weight loss resistance - Muscle in menopause - Improving metabolism - And so much more! TIMESTAMPS: (00:00) - Intro (01:06) - Overview of Rachel's episode (01:56) - Rachel's story with gut issues & finding the root cause (12:52) - The 4 main initiators of disease (common root causes) (20:03) - Chronic dieting & metabolic stress (24:24) - Can you build muscle in a calorie deficit? (30:57) - Finding types of exercise that supports your goals & enjoyment (34:09) - Eating more so you can heal & get the results you're looking for (39:53) - How to know when you're ready for fat loss (43:23) - Reducing stress & regulating your nervous system (47:32) - Finding purpose in your life & relationships (50:34) - Where to connect with Rachel! (links below) CONNECT WITH RACHEL: ‣ Instagram: https://www.instagram.com/rachelscheer ‣ Website: www.rachelscheernutrition.com ‣ Rachel's Book: https://www.amazon.com/Root-Cause-Complete-Functional-Nutrition/dp/B0CTB6981Y CONNECT WITH ME ONLINE: ‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ 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 ‣ WATCH the podcast on YouTube: https://www.youtube.com/@metabolismandmenopausepodcast ‣ All other links: https://stan.store/vitalityoetstephanie ---- © 2024 Stephanie Fusnik & VitalityOET | |||
| What to Eat to Build Muscle in Menopause | MMP Ep. 88 | 06 May 2024 | 00:36:34 | |
Tired of busting your butt and not getting the results you feel you deserve for all that effort? Then this is THE episode for you. I tell you EXACTLY what you need to do to get that fit toned body you are looking for! I cover: - Why things stopped working in menopause - How hormones influence your ability to build and maintain muscle - What to eat - When to eat - How to workout out - AND MORE! (00:00) - Intro (01:11) - Overview (02:45) - The benefits of having more muscle (05:56) - The science of building & breaking down muscle (12:12) - How things are different in menopause (14:08) - What to do & how to eat to build muscle (26:31) - What happens when you're not eating enough (or eating at maintenance) (28:43) - Eating in a caloric surplus (32:02) - More benefits of protein (33:03) - Recap + action steps CONNECT WITH ME ONLINE: ‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ 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 ‣ WATCH the podcast on YouTube: https://www.youtube.com/@metabolismandmenopausepodcast ‣ All other links: https://stan.store/vitalityoetstephanie ---- © 2024 Stephanie Fusnik & VitalityOET | |||