Our mission is to teach women about how their bodies change during the perimenopausal period (and onwards) so they can finally reach their health and fitness goals, live a life full of vitality and feel in CONTROL and at home in their bodies again!
There is no excessive restrictions, no taking out your favorite foods, no doing crazy high intensity exercise or cutting out carbs!
We cover hormones, exercise, nutrition and answer all of your questions!
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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)
Perimenopause Fat Loss + The Vagus Nerve | MMP Ep. 120
Monday, August 26, 2024 • Duration 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!)
(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?
Menopause Symptoms You Didn’t Know About (Feat. VitalityOET Team) | MMP Ep. 111
Thursday, July 25, 2024 • Duration 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
Developing Accountability for Menopause Fat Loss | MMP Ep.21
Episode 21
Monday, August 28, 2023 • Duration 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!
(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
How to Get Over Your Fear of the Gym (feat. Andrew Coates) | MMP Ep.20
Episode 20
Monday, August 21, 2023 • Duration 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:
The truth about gym culture
How to prioritize your health and fitness when you are a busy mom or someone who is constantly taking care of others
How we don't have to "earn" our right to rest
How to start your fitness journey when you are nervous to start going to the gym
I'm really excited for you all to listen, so let's get into the episode!
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!
(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
Hormone Changes During Diets in Menopause | MMP Ep.17
Episode 17
Monday, July 31, 2023 • Duration 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!
(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
The 9 Biggest Exercise Mistakes in Menopause | MMP Ep.16
Episode 16
Monday, July 24, 2023 • Duration 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.
(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
The Secret to Reaching Your Goals (feat Taylor Crassweller) | MMP Ep.15
Episode 15
Monday, July 17, 2023 • Duration 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.
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