The Metabolism and Menopause Podcast

☎️ Book Your COACHING INQUIRY Call: https://calendly.com/d/386-k9q-4cg/coaching-inquiry-call-zoom

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

Your mitochondria are tiny engines inside your cells. They burn your fat, run your brain, and make your hormones. When they slow down in menopause, you do not just gain weight. You get tired, brain fog, and your hormones get harder to balance.

I walk you through the three stages to boost these fat burning cells:

➤ BUILD: how to make more mitochondria, including the minerals your body needs to turn T4 into T3.

➤ FIX: the parts your mitochondria need, the foods that clean up their waste, and the one supplement mistake that undoes your training.

➤ CLEAR: how to get the broken mitochondria out of the way.Plus all six hormones and what each one does to your engines, real doses, real foods, and the order to do it all in.

Links mentioned in the episode:
➤ Thyroid Labs for Fat Loss: Why TSH + T4 Aren't Enough | MMP Ep. 232: https://youtu.be/uGZuyWrUuMY

➤ Your Ambition Is Making You Fat | MMP Ep. 329: https://youtu.be/5hva_5m_6do

➤ How To Sculpt Your Body Over 40: https://youtu.be/4N2NkisnULI

➤ Cardio Zones for Fat Loss After 40 | MMP Ep. 327: https://youtu.be/w4lvtunpbMY

🧠 Not Sure Where to Start? Take The Fat Loss Fix Quiz
👉 https://1ck2gu1qfir.typeform.com/menometabolism

👩‍👩‍👧‍👦 Join Our Community Metabolism and Menopause by Vitality Secrets for Sustainable Fat Loss
👉 https://m.facebook.com/groups/969761266958379

🌿 Ready for Coaching?Apply to Work With Us
👉 https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom

📲 Connect With Stephanie:
• Our Website: https://www.vitalityoet.com
• Email: stephanie@vitalityoet.com
• Instagram: https://www.instagram.com/vitalityoet.stephanie
• Listen the Podcast on:
‣ Apple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450
‣ Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496e
• All Resources: https://stan.store/vitalityoetstephanie

----

© 2026 Stephanie Crassweller & VitalityOET

☎️ Book Your COACHING INQUIRY Call: https://calendly.com/d/386-k9q-4cg/coaching-inquiry-call-zoom

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

If you built your career and your household on being the one who handles it, and somewhere in your forties your body stopped cooperating no matter how disciplined you were with food and training - this episode explains why.

Links mentioned in the episode:
➤ When More Protein Makes You Fat In Menopause (Gluconeogenesis) | MMP Ep. 301: https://youtu.be/WqmzEHghfGQ

➤ The Dutch test page: https://vitalityoet.lovable.app/

🧠 Not Sure Where to Start? Take The Fat Loss Fix Quiz
👉 https://1ck2gu1qfir.typeform.com/menometabolism

👩‍👩‍👧‍👦 Join Our Community Metabolism and Menopause by Vitality Secrets for Sustainable Fat Loss
👉 https://m.facebook.com/groups/969761266958379

🌿 Ready for Coaching?Apply to Work With Us
👉 https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom

📲 Connect With Stephanie:
• Our Website: https://www.vitalityoet.com
• Email: stephanie@vitalityoet.com
• Instagram: https://www.instagram.com/vitalityoet.stephanie
• Listen the Podcast on:
‣ Apple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450
‣ Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496e
• All Resources: https://stan.store/vitalityoetstephanie

----

© 2026 Stephanie Crassweller & VitalityOET

☎️ Book Your COACHING INQUIRY Call: https://calendly.com/d/386-k9q-4cg/coaching-inquiry-call-zoom
☎️ Book Your COMPLEMENTARY CONSULTATION and CALORIE CALCULATION Call: https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom⁠⁠⁠⁠⁠⁠

In this episode, I tackle the biggest reasons intuitive eating backfires for women in peri and postmenopause. Honoring your hunger cues can be one of the biggest mistakes you ever make. Why would you honor your hunger cues if you don't think that your body is responding correctly to food, to training, to all your fat loss efforts? What makes you assume that it's sending you accurate hunger signals?

After tuning into this episode, you are going to understand:

➤ what the four biggest factors are that are causing your intuitive eating to backfire
➤ the role your hormones play once you hit 40
➤ how to actually improve your natural hunger cues
➤ Exactly how to eat and what to eat So you can get the results you deserve.

Links mentioned in the episode:
➤ When More Protein Makes You Fat In Menopause (Gluconeogenesis) | MMP Ep. 301: https://youtu.be/WqmzEHghfGQ
➤ Fiber Guide: https://www.vitalityoet.com/fiber
➤ You Sleep But Feel Exhausted: 6 Steps To Get Energy Back In Perimenopause & Menopause | MMP Ep. 284: https://youtu.be/X__ual4S8o4

🧠 Not Sure Where to Start? Take The Fat Loss Fix Quiz
👉 https://1ck2gu1qfir.typeform.com/menometabolism

👩‍👩‍👧‍👦 Join Our Community Metabolism and Menopause by Vitality Secrets for Sustainable Fat Loss
👉 https://m.facebook.com/groups/969761266958379

🌿 Ready for Coaching?Apply to Work With Us
👉 https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom

📲 Connect With Stephanie:
• Our Website: https://www.vitalityoet.com
• Email: stephanie@vitalityoet.com
• Instagram: https://www.instagram.com/vitalityoet.stephanie
• Listen the Podcast on:
‣ Apple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450
‣ Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496e
• All Resources: https://stan.store/vitalityoetstephanie

----

© 2026 Stephanie Crassweller & VitalityOET

☎️ Book Your COACHING INQUIRY Call: https://calendly.com/d/386-k9q-4cg/coaching-inquiry-call-zoom
☎️ Book Your COMPLEMENTARY CONSULTATION and CALORIE CALCULATION Call: https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom⁠⁠⁠⁠⁠⁠

Links mentioned in the episode:
📲 Live client food diary audit: https://vitalityoet.lovable.app/webinar
🎙️ Cholesterol, Blood Pressure and Heart Disease Risk - What women over 40 need to know | MMP Ep. 300: https://youtu.be/-LCocuTob5Q
👉 Sleep Guide: https://www.vitalityoet.com/sleepguide

In this episode I break down all five cardio zones, what each one actually does inside your body, and why the fat burning zone is the most expensive misunderstanding in the fitness industry. You will learn how to tell which zone you are truly in, the gray zone quietly costing women over 40 their fat loss, and exactly who each zone is appropriate for and when to add it.
 
 
I cover the cortisol and insulin mechanism behind why more cardio backfires in perimenopause, the energy compensation effect that cancels out the deficit you thought you created, and the six-step order of operations that determines whether the exact same cardio works or works against you.

This is not an episode about doing less because you cannot handle more. This is an episode about spending your recovery budget where it actually buys something.

🧠 Not Sure Where to Start? Take The Fat Loss Fix Quiz
👉 https://1ck2gu1qfir.typeform.com/menometabolism

👩‍👩‍👧‍👦 Join Our Community Metabolism and Menopause by Vitality Secrets for Sustainable Fat Loss
👉 https://m.facebook.com/groups/969761266958379

🌿 Ready for Coaching?Apply to Work With Us
👉 https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom

📲 Connect With Stephanie:
• Our Website: https://www.vitalityoet.com
• Email: stephanie@vitalityoet.com
• Instagram: https://www.instagram.com/vitalityoet.stephanie
• Listen the Podcast on:
‣ Apple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450
‣ Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496e
• All Resources: https://stan.store/vitalityoetstephanie

----

© 2026 Stephanie Crassweller & VitalityOET

☎️ Book Your COACHING INQUIRY Call: https://calendly.com/d/386-k9q-4cg/coaching-inquiry-call-zoom
☎️ Book Your COMPLEMENTARY CONSULTATION and CALORIE CALCULATION Call: https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom⁠⁠⁠⁠⁠⁠

My wonderful friend Erin interviewed me on her podcast, and it was such a good episode. I just had to share it on mine. We talked about so much:
sudden weight gain without changing anything in your 40s
biggest fat loss myths
biggest fat loss mistakes women are making

Can HRT really help you lose weight and more.

📲 Connect With Erin Martin:  
➤ Fuel with Erin Website: fuelwitherin.com 
➤ YouTube Channel: https://www.youtube.com/@FuelwithErin 
➤ Instagram: https://www.instagram.com/fuel.with.erin/ 
➤ LinkedIn: https://www.linkedin.com/in/erinpmartin/ 
➤ Spotify: https://open.spotify.com/show/1NH9cKMGZToR8dwkp4YMs2?si=4-V84BPER0qlUV5arJbEKA&nd=1&dlsi=aa1d701786ee496c  
➤ Apple Podcast: podcasts.apple.com/us/podcast/find-your-fuel/id1847183868

🧠 Not Sure Where to Start? Take The Fat Loss Fix Quiz
👉 https://1ck2gu1qfir.typeform.com/menometabolism

👩‍👩‍👧‍👦 Join Our Community Metabolism and Menopause by Vitality Secrets for Sustainable Fat Loss
👉 https://m.facebook.com/groups/969761266958379

🌿 Ready for Coaching?Apply to Work With Us
👉 https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom

📲 Connect With Stephanie:
• Our Website: https://www.vitalityoet.com
• Email: stephanie@vitalityoet.com
• Instagram: https://www.instagram.com/vitalityoet.stephanie
• Listen the Podcast on:
‣ Apple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450
‣ Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496e
• All Resources: https://stan.store/vitalityoetstephanie

----

© 2026 Stephanie Crassweller & VitalityOET