The Metabolism and Menopause Podcast

FREE SUPPORT & RESOURCES:
‣ Book a COMPLEMENTARY CONSULTATION + CALORIE CALCULATION call
• how much & what to eat 🍴🌮
• exercise & lifestyle recommendations 🚶‍♀️🏋🏽‍♀️
• specific resources to support you on your journey 📕
https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
‣ Take The Fat Loss Fix Quiz:
https://1ck2gu1qfir.typeform.com/menometabolism
‣ DETOX GROCERY LIST: Menopause Detox Grocery List + Recipes
https://www.vitalityoet.com/detox-foods
Most women try to “diet harder” before a vacation… but for women in perimenopause and beyond, that strategy almost always backfires.
In this episode, we’re talking about the one timeline shift that changes everything when it comes to losing weight and keeping it off while you travel.
We’ll cover why your body reacts so differently after a fat-loss phase, what no one tells women about “vacation rebound weight,” and how to prepare your metabolism so you can actually enjoy your trip without spiraling.
If you want to feel confident in your body and come home feeling good—not defeated—this episode will show you the smarter, science-backed way to prep for vacation.
TIMESTAMPS:
(00:00) Intro: The Vacation Weight-Loss Panic
(02:25) The Biggest Mistake: Dieting Right Up Until You Leave
(03:26) What Happens to Your Hormones in a Deficit (Thyroid, Leptin, Cortisol)
(06:22) Step 1: Prime Your Body to Burn Calories Before Fat Loss
(09:41) Step 2: How to Structure a Smart 8–12 Week Fat Loss Phase
(11:46) The Golden Rule: Stop Dieting 4 Weeks Before Vacation
(14:21) What to Do If Your Trip Is Soon (3-Week Stabilizing Plan)
(18:49) Pre-Vacation Habits That Actually Reduce Bloat
(20:32) Final Takeaway: Don’t Chase Shortcuts Before Vacation
CONNECT WITH ME ONLINE:
‣ Book a COMPLEMENTARY CONSULTATION + CALORIE CALCULATION call
• how much you should eat 🍴
• what you should eat 🌮
• exercise adjustments 🏋🏽‍♀️
• lifestyle recommendations 🚶‍♀️
• specific resources to support you on your journey 📕
https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
‣ BRAND NEW workout subscription:
https://coach.everfit.io/package/UF858169
‣ Join our community: Metabolism and Menopause by Vitality - Secrets for Fat Loss
https://m.facebook.com/groups/969761266958379
‣ Apply for coaching with us:
https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom
‣ Our Website: https://www.vitalityoet.com/
‣ DUTCH hormone testing: https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537
‣ Menopause supplements (code VITALITY10): https://shop.nutritiondynamic.com/collections/all
‣ Instagram: https://www.instagram.com/vitalityoet.stephanie
Listen the Podcast on Apple or Spotify:
Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496e
Apple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450
All other links:
https://stan.store/vitalityoetstephanie
Email: [email protected]
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© 2026 Stephanie Crassweller & VitalityOET

FREE SUPPORT & RESOURCES:
‣ Book a COMPLEMENTARY CONSULTATION + CALORIE CALCULATION call
• how much & what to eat 🍴🌮
• exercise & lifestyle recommendations 🚶‍♀️🏋🏽‍♀️
• specific resources to support you on your journey 📕
https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
‣ Take The Fat Loss Fix Quiz:
https://1ck2gu1qfir.typeform.com/menometabolism
If you’ve tried eating less in your 40s and ended up more bloated, more tired, hungrier, and somehow heavier — this episode explains why.
Stephanie breaks down:
• Why your body no longer responds to dieting like it did in your 20s
Shifts in estrogen, progesterone, muscle, stress, and inflammation change how your metabolism interprets a deficit.
• The real reason fat loss stalls
Most women don’t have a calorie problem — they have a calorie utilization problem.
• What MUST happen before a deficit works
Learn how to reopen fat-burning pathways by improving liver function, lowering cortisol, stabilizing blood sugar, improving digestion, and protecting muscle.
• How to create a deficit the right way
Small, sustainable drops… protein prioritized… carbs used strategically… lifting over punishment… sleep + recovery as non-negotiables.
• When dieting is actually the WRONG move
High stress, poor sleep, inflammation, and long dieting history all mean: fix function first.
This episode shows you how to finally make fat loss predictable again — by matching your strategy to your physiology today.
TIMESTAMPS:
(00:00) Intro: Why Calorie Deficits Stop Working After 40
(01:08) What a True Calorie Deficit Actually Is (and Isn’t)
(03:36) Why Cutting Calories Backfires in Perimenopause
(06:55) The #1 Mistake: Starting the Deficit Too Soon
(08:03) Making Your Body Good at Burning Calories First
(13:38) Lowering Stress, Inflammation & Opening Fat-Burning Pathways
(22:24) Protein, Training & Supporting Metabolism in a Deficit
(27:29) How Big a Deficit Should Actually Be
(32:31) Meal Timing, Sleep & Why Consistency Matters More Than Willpower
(35:47) When a Calorie Deficit Is NOT the Answer
(39:08) Final Takeaway: Heal First, Then Lose Fat (Not the Other Way Around)
CONNECT WITH ME ONLINE:
‣ Book a COMPLEMENTARY CONSULTATION + CALORIE CALCULATION call
• how much you should eat 🍴
• what you should eat 🌮
• exercise adjustments 🏋🏽‍♀️
• lifestyle recommendations 🚶‍♀️
• specific resources to support you on your journey 📕
https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
‣ BRAND NEW workout subscription:
https://coach.everfit.io/package/UF858169
‣ Join our community: Metabolism and Menopause by Vitality - Secrets for Fat Loss
https://m.facebook.com/groups/969761266958379
‣ Apply for coaching with us:
https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom
‣ Website: https://www.vitalityoet.com/
‣ DUTCH hormone testing: https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537
‣ Menopause supplements (code VITALITY10): https://shop.nutritiondynamic.com/collections/all
‣ Instagram: https://www.instagram.com/vitalityoet.stephanie
Listen the Podcast on Apple or Spotify:
Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496e
Apple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450
All other links:
https://stan.store/vitalityoetstephanie
Email: [email protected]
----
© 2026 Stephanie Crassweller & VitalityOET

FREE SUPPORT & RESOURCES:
‣ Book a COMPLEMENTARY CONSULTATION + CALORIE CALCULATION call
• how much & what to eat 🍴🌮
• exercise & lifestyle recommendations 🚶‍♀️🏋🏽‍♀️
• specific resources to support you on your journey 📕
https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
‣ Take The Fat Loss Fix Quiz:
https://1ck2gu1qfir.typeform.com/menometabolism
Most women were taught one simple idea:
“If you’re getting a period, your hormones must be working.”
But what if that’s not actually true?
What if you can bleed every single month…
have a “normal” cycle on paper…
and STILL not be ovulating?
Today’s episode is going to change the way you understand your cycle forever — because bleeding and ovulating are NOT the same thing.
And the difference between the two is the difference between a body that feels balanced… and a body that feels inflamed, exhausted, moody, and stuck.
This is one of the biggest reasons women feel like their body is “changing” or “fighting them” — especially in their late 30s, 40s, and perimenopause.
But the truth is: your body isn’t breaking.
You’re just not ovulating consistently.
So let’s break down what’s really happening.
TIMESTAMPS:
(00:00) Intro: Why Hormone Symptoms Show Up Even When You Still Get a Period
(02:03) Bleeding vs Ovulation: The Difference That Changes Everything
(06:49) Anovulatory Cycles & Why Progesterone Drops After 40
(09:24) Key Signs You’re Not Ovulating (Even With a Regular Cycle)
(11:25) Why Ovulation Matters for Mood, Sleep, Fat Loss & Metabolism
(15:33) How Stress, Undereating & Blood Sugar Shut Down Ovulation
(26:25) How to Support Ovulation Naturally (Training, Nutrition & Recovery)
(34:13) Final Takeaway: Ovulation Is a Vital Sign, Not Just Fertility
CONNECT WITH ME ONLINE:
‣ Book a COMPLEMENTARY CONSULTATION + CALORIE CALCULATION call
• how much you should eat 🍴
• what you should eat 🌮
• exercise adjustments 🏋🏽‍♀️
• lifestyle recommendations 🚶‍♀️
• specific resources to support you on your journey 📕
https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
‣ BRAND NEW workout subscription:
https://coach.everfit.io/package/UF858169
‣ Join our community: Metabolism and Menopause by Vitality - Secrets for Fat Loss
https://m.facebook.com/groups/969761266958379
‣ Apply for coaching with us:
https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom
‣ Our Website: https://www.vitalityoet.com/
‣ DUTCH hormone testing: https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537
‣ Menopause supplements (code VITALITY10): https://shop.nutritiondynamic.com/collections/all
‣ Instagram: https://www.instagram.com/vitalityoet.stephanie
Listen on Apple or Spotify:
Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496e
Apple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450
All other links:
https://stan.store/vitalityoetstephanie
Email: [email protected]
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© 2026 Stephanie Crassweller & VitalityOET

Challenge starts Feb 9th!https://coach.everfit.io/package/RU771883
FREE SUPPORT & RESOURCES:
‣ Book a COMPLEMENTARY CONSULTATION + CALORIE CALCULATION call
• how much & what to eat 🍴🌮
• exercise & lifestyle recommendations 🚶‍♀️🏋🏽‍♀️
• specific resources to support you on your journey 📕
https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
‣ Take The Fat Loss Fix Quiz:
https://1ck2gu1qfir.typeform.com/menometabolism
If you’ve ever gotten sick and immediately panicked about losing progress — this episode is going to feel like a deep exhale.
Today we’re breaking down how to support your metabolism, immune system, and recovery when you’re under the weather… without cutting calories, pushing through workouts, or doing anything that backfires on women over 40.
You’ll learn:
👉 why the scale jumps 2–7 lbs when you’re sick (and why it’s not fat)
👉 how illness affects cortisol, recovery, digestion, and fat loss
👉 what to eat when your appetite is low
👉 how to adjust your training without losing muscle
👉 the exact foods, drinks, and minerals that speed up healing
👉 what to avoid so you don’t prolong symptoms
This episode will help you let go of the guilt, fear, and “I’m falling behind” spiral — and show you how to come back stronger by taking care of your body the right way.
TIMESTAMPS:
(00:00) Intro – Why Getting Sick Triggers Fat-Loss Panic After 40
(01:08) The Fear: “Am I Going to Lose All My Progress?”
(02:09) What Being Sick Does to Your Body (Inflammation & Cortisol)
(03:51) Why Cutting Calories When Sick Backfires
(05:36) Why the Scale Goes Up (and Why It’s Not Fat)
(08:35) Common Myths About Fat Loss & Illness
(10:33) Should You Work Out When You’re Sick? (Green/Yellow/Red Light Guide)
(12:38) Why Your Body Needs MORE Fuel to Recover
(13:27) Easy-to-Digest Carbs That Speed Healing
(15:13) Protein, Smoothies & Protecting Muscle Mass
(16:50) Warm Meals, Electrolytes & Hydration for Recovery
(19:46) What to Avoid Temporarily While You’re Sick
(21:17) Final Takeaway: Rest Is Not Regression — It’s the Strategy
CONNECT WITH ME ONLINE:
‣ Book a COMPLEMENTARY CONSULTATION + CALORIE CALCULATION call
• how much you should eat 🍴
• what you should eat 🌮
• exercise adjustments 🏋🏽‍♀️
• lifestyle recommendations 🚶‍♀️
• specific resources to support you on your journey 📕
https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
‣ BRAND NEW workout subscription:
https://coach.everfit.io/package/UF858169
‣ Join our community: Metabolism and Menopause by Vitality - Secrets for Fat Loss
https://m.facebook.com/groups/969761266958379
‣ Apply for coaching with us:
https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom
‣ Website: https://www.vitalityoet.com/
‣ DUTCH hormone testing: https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537
‣ Menopause supplements (code VITALITY10): https://shop.nutritiondynamic.com/collections/all
‣ Instagram: https://www.instagram.com/vitalityoet.stephanie
Listen the Podcast on Apple or Spotify:
Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496e
Apple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450
All other links:
https://stan.store/vitalityoetstephanie
Email: [email protected]
----
© 2026 Stephanie Crassweller & VitalityOET

FREE SUPPORT & RESOURCES:
‣ Book a COMPLEMENTARY CONSULTATION + CALORIE CALCULATION call
• how much & what to eat 🍴🌮
• exercise & lifestyle recommendations 🚶‍♀️🏋🏽‍♀️
• specific resources to support you on your journey 📕
https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
‣ Take The Fat Loss Fix Quiz:
https://1ck2gu1qfir.typeform.com/menometabolism
Do you wake up already feeling behind—like no matter how hard you try, you can’t catch up?
If you’re juggling everything, holding it all together on the outside, yet feeling rushed, reactive, and quietly exhausted on the inside… this episode is for you.
Most women don’t lose momentum because they aren’t trying hard enough. They lose it because they’re living in constant urgency—responding to everything, bracing for impact, and never feeling grounded enough to breathe.
In this episode, we talk about the missing piece no one explains: peace.
Not as a personality trait. Not as something that magically appears when life calms down—but as something you can intentionally put on, even in the middle of chaos.
This conversation offers a new lens for the overwhelmed, high-functioning woman who feels like she’s always rushing, always failing, and never quite at rest.
If life feels like a constant emergency and you’re tired of pushing just to stay afloat, this episode will help you understand what’s really happening—and offer a glimmer of hope you can carry with you today.
TIMESTAMPS:
(00:00) Intro – Why Fat Loss & Health Feel Harder Than Ever
(00:52) Always Feeling Behind, Rushed & Exhausted in Midlife
(02:43) The Lie We Believe: “Peace Comes After Things Settle Down”
(04:09) How Urgency Creates Chaos (Not Progress)
(07:10) Why You’re Not Inconsistent — You’re Emotionally Reactive
(09:23) Peace as Traction: Why Stability Comes Before Results
(12:20) Peace Prepares You for Progress (Not the Other Way Around)
(15:23) Practical Ways to Resist Urgency & Create Daily Peace
(18:35) Slowing Down, Recovery & Letting Go of Hustle Culture
(21:59) Final Takeaway: Peace Is a Practice You Choose Daily
CONNECT WITH ME ONLINE:
‣ Book a COMPLEMENTARY CONSULTATION + CALORIE CALCULATION call
• how much you should eat 🍴
• what you should eat 🌮
• exercise adjustments 🏋🏽‍♀️
• lifestyle recommendations 🚶‍♀️
• specific resources to support you on your journey 📕
https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
‣ BRAND NEW workout subscription:
https://coach.everfit.io/package/UF858169
‣ Join our community: Metabolism and Menopause by Vitality - Secrets for Fat Loss
https://m.facebook.com/groups/969761266958379
‣ Apply for coaching with us:
https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom
‣ Website: https://www.vitalityoet.com/
‣ DUTCH hormone testing: https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537
‣ Menopause supplements (code VITALITY10): https://shop.nutritiondynamic.com/collections/all
‣ Instagram: https://www.instagram.com/vitalityoet.stephanie
Listen the Podcast on Apple or Spotify:
Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496e
Apple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450
All other links:
https://stan.store/vitalityoetstephanie
Email: [email protected]
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© 2026 Stephanie Crassweller & VitalityOET