Episodes
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Youâve been told to eat less, cut carbs, and power through hungerâbut what if thatâs EXACTLY why fat loss feels impossible in menopause? đą
If youâre skipping meals, slashing calories, or surviving on salads but STILL gaining weight (or feeling stuck no matter what you do), this episode is your wake-up call. đ¨
đĽ Hereâs what weâre diving into today:
â Why âeat less, move moreâ is the WORST advice for menopause fat loss
â The hormone-friendly way to eat that actually BOOSTS metabolism
â How to build fat-burning meals WITHOUT feeling deprived or starving
â The biggest meal mistakes that trigger cravings, belly fat, and burnout
If youâve ever thought, âMy body is brokenâ or âNothing works anymoreââyou NEED to hear this. Your body isnât fighting you; it just needs the right fuel. Letâs fix this together. đđŞ
đ Hit play now and learn how to finally eat for fat lossâwithout dieting yourself into exhaustion.
đ§ P.S. Donât forget to DM me on Instagram (instagram.com/vitalityoet.stephanie) for any of the guides mentioned on this episode!
TIMESTAMPS:
(00:00) - Intro
(01:41) - Why fat loss is different in menopause
(04:40) - How you are blocking your fat loss pathways
(13:23) - Why "eat less, move more" fails (and here's what to do instead)
(15:22) - The anatomy of a fat loss meal â key ingredients of a successful meal
(25:23) - Carbs are NOT the enemy â why you actually need them
(26:56) - Meal timing secrets â when and how to eat for the best results
(29:49) - Action steps & what to do next (sample meal e-book below!)
CONNECT WITH ME ONLINE:
⣠Fill out our Complimentary Health Assessment to receive customized guidelines for:
- how much you should eatđ´
- what you should eat đŽ
- exercise adjustmentsđđ˝ââď¸
- lifestyle recommendationsđśââď¸
- specific resources to support you on your journeyđ
https://forms.gle/4LMFxT7Jk23Yphq46
⣠Check out our BRAND NEW workout subscription:â â â â â â â https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkoutâ â â â â â â
⣠Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss:â â â â â â â https://m.facebook.com/groups/969761266958379â â â â â â â
⣠Schedule a FREE consultation call -â â â â â â â https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoomâ â â â â â â
⣠Apply for coaching with us! -â â â â â â â https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoomâ â â â â â â
⣠Our Website! -https://www.vitalityoet.com/
⣠Learn more about DUTCH hormone testing with VitalityOET -â â â â â â â https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537â â â â â â â
⣠Menopause supplements (use code VITALITY10 for 10% off your order) -â â â â â â â https://shop.nutritiondynamic.com/collections/allâ â â â â â â
⣠Instagram:â â â â â â â https://www.instagram.com/vitalityoet.stephanieâ â â â â â â
⣠WATCH the podcast on YouTube:â â â â â â â https://www.youtube.com/@metabolismandmenopausepodcastâ â â â â â â
⣠All other links:â â â â â â â https://stan.store/vitalityoetstephanieâ â â â â â â
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Š 2025 Stephanie Fusnik & VitalityOET
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Today, we're tackling a topic that doesn't get nearly enough attentionâtestosterone and androgens in menopause.
How do these hormones impact the body during menopause?
What happens when theyâre too high or too low?
And most importantly, what can you do to help balance them if you think theyâre out of whack?
We got a little science-y in this one but donât worry I summarized things as we went along so you donât get lost.
TIMESTAMPS:
(00:00) - Intro
(02:15) - Are We Looking at the Wrong Hormone?
(05:40) - Understanding Androgens and Testosterone
(10:12) - The Hidden Signs of Hormonal Imbalance
(15:47) - Why Acne, Weight Gain & Fatigue Might Be Hormone-Driven
(21:30) - Whatâs Really Driving Androgen Imbalances?
(34:20) - Why Eating Consistently Matters More Than You Think
(41:05) - The Role of Blood Sugar in Hormone Health
(46:50) - Stress and Androgens
(52:35) - Strength Training & Hormones
(58:10) - Gut Health and Your Hormones
(01:02:25) - Sleep, Recovery, and Hormonal Balance
(01:08:15) - Getting the Right Testing Done
(01:12:00) - Final Thoughts & Next Steps
CONNECT WITH ME ONLINE:
⣠Fill out our Complimentary Health Assessment to receive customized guidelines for:
- how much you should eatđ´
- what you should eat đŽ
- exercise adjustmentsđđ˝ââď¸
- lifestyle recommendationsđśââď¸
- specific resources to support you on your journeyđ
https://forms.gle/4LMFxT7Jk23Yphq46
⣠Check out our BRAND NEW workout subscription:â â â â â â â https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkoutâ â â â â â â
⣠Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss:â â â â â â â https://m.facebook.com/groups/969761266958379â â â â â â â
⣠Schedule a FREE consultation call -â â â â â â â https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoomâ â â â â â â
⣠Apply for coaching with us! -â â â â â â â https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoomâ â â â â â â
⣠Our Website! -https://www.vitalityoet.com/
⣠Learn more about DUTCH hormone testing with VitalityOET -â â â â â â â https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537â â â â â â â
⣠Menopause supplements (use code VITALITY10 for 10% off your order) -â â â â â â â https://shop.nutritiondynamic.com/collections/allâ â â â â â â
⣠Instagram:â â â â â â â https://www.instagram.com/vitalityoet.stephanieâ â â â â â â
⣠WATCH the podcast on YouTube:â â â â â â â https://www.youtube.com/@metabolismandmenopausepodcastâ â â â â â â
⣠All other links:â â â â â â â https://stan.store/vitalityoetstephanieâ â â â â â â
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Š 2025 Stephanie Fusnik & VitalityOET
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Missing episodes?
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The worst part is that I was sitting in the middle seat đ¤˘
I had NO idea I was this stressed but now as I review it all makes sense
While sharing my story I outline:
- Signs to watch for
- How it stalls fat loss
- How to get out of burnout and fat storage mode so you can finally lose fat for good
If you think that this might be the reason your fat burning pathway is turned off and why you canât lose weight despite cutting calories book a consultation call here (https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom)â â â â â â and we will help outline the steps that will work best for you!
TIMESTAMPS:
(00:00) - Intro
(01:20) - Steph's story & wake-up call with burnout
(08:57) - What happens when cortisol levels go up?
(10:04) - What happens to the body when you are stressed
(14:29) - What happens when cortisol levels are high for too long
(19:11) - Are you on the verge of burnout? (and you donât even realize it)
(22:06) - What Steph does to buffer stress
(26:08) - Final thoughts on burnout and weight loss struggles
CONNECT WITH ME ONLINE:
⣠Fill out our Complimentary Health Assessment to receive customized guidelines for:
- how much you should eatđ´
- what you should eat đŽ
- exercise adjustmentsđđ˝ââď¸
- lifestyle recommendationsđśââď¸
- specific resources to support you on your journeyđ
https://forms.gle/4LMFxT7Jk23Yphq46
⣠Check out our BRAND NEW workout subscription:â â â â â â â https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkoutâ â â â â â â
⣠Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss:â â â â â â â https://m.facebook.com/groups/969761266958379â â â â â â â
⣠Schedule a FREE consultation call -â â â â â â â https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoomâ â â â â â â
⣠Apply for coaching with us! -â â â â â â â https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoomâ â â â â â â
⣠Our Website! -https://www.vitalityoet.com/
⣠Learn more about DUTCH hormone testing with VitalityOET -â â â â â â â https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537â â â â â â â
⣠Menopause supplements (use code VITALITY10 for 10% off your order) -â â â â â â â https://shop.nutritiondynamic.com/collections/allâ â â â â â â
⣠Instagram:â â â â â â â https://www.instagram.com/vitalityoet.stephanieâ â â â â â â
⣠WATCH the podcast on YouTube:â â â â â â â https://www.youtube.com/@metabolismandmenopausepodcastâ â â â â â â
⣠All other links:â â â â â â â https://stan.store/vitalityoetstephanieâ â â â â â â
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Š 2025 Stephanie Fusnik & VitalityOET
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Did you know that improper pre and post workout nutrition in menopause can be the reason you arenât seeing results? It SUCKS to be busting your butt in the gym and realize that something as simple as a snack is why you arenât seeing results!
Shocking I know!
In this episode I covered:
- Why we need to tailor nutrition in perimenopause and menopause
- Why you need a pre workout snack (and when and what to eat)
- Why you need a post workout snack (and when and what to eat)
- How fasting can hold you back
- Different types of protein powders
I also have a guide we created that goes over what to eat and when for menopause workout nutrition.
Just message me on Facebook or Instagram and I would be more than happy to send that over!
Instagram: â â â â â â https://www.instagram.com/vitalityoet.stephanie
Facebook: https://www.facebook.com/sfusnik
TIMESTAMPS:
(00:00) - Intro
(01:08) - Overview of pre & post-workout nutrition
(02:00) - Menopausal, hormonal, and metabolic changes leading to weight gain
(05:55) - Why pre-workout nutrition ACTUALLY MATTERS
(13:39) - Pre-workout meal guidelines (what, when, how much)
(18:09) - Why your post-work out meal matters
(25:31) - Common misconceptions about pre & post-workout nutrition
(28:33) - Effective protein powders & shakes
(32:54) - Final thoughts + reminders
CONNECT WITH ME ONLINE:
⣠Fill out our Complimentary Health Assessment to receive customized guidelines for:
- how much you should eatđ´
- what you should eat đŽ
- exercise adjustmentsđđ˝ââď¸
- lifestyle recommendationsđśââď¸
- specific resources to support you on your journeyđ
https://forms.gle/4LMFxT7Jk23Yphq46
⣠Check out our BRAND NEW workout subscription:â â â â â â â https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkoutâ â â â â â â
⣠Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss:â â â â â â â https://m.facebook.com/groups/969761266958379â â â â â â â
⣠Schedule a FREE consultation call -â â â â â â â https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoomâ â â â â â â
⣠Apply for coaching with us! -â â â â â â â https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoomâ â â â â â â
⣠Our Website! -https://www.vitalityoet.com/
⣠Learn more about DUTCH hormone testing with VitalityOET -â â â â â â â https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537â â â â â â â
⣠Menopause supplements (use code VITALITY10 for 10% off your order) -â â â â â â â https://shop.nutritiondynamic.com/collections/allâ â â â â â â
⣠Instagram:â â â â â â â https://www.instagram.com/vitalityoet.stephanieâ â â â â â â
⣠WATCH the podcast on YouTube:â â â â â â â https://www.youtube.com/@metabolismandmenopausepodcastâ â â â â â â
⣠All other links:â â â â â â â https://stan.store/vitalityoetstephanieâ â â â â â â
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Š 2025 Stephanie Fusnik & VitalityOET
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Imagine living for two decades with constant bloating, pain, and unpredictable gut issuesâonly to be told by doctors that medication was your only option and that you were doing âfineâ.
That was Michelleâs reality. Diagnosed with IBD and Crohnâs, she suffered through years of discomfort, exhaustion, and frustration⌠until she discovered the power of nutrition and lifestyle changes.
Now? Sheâs pain-free, bloat-free, full of energy, sleeping soundly, and thriving. Sheâs lost weight, built muscle, and transformed her body and health in ways she never thought possible. But it wasnât a straight pathâshe faced major health setbacks and an injury along the way.
In this episode, sheâs opening up about:
- The biggest mistakes she made before understanding gut health
- How doctors failed her and what she wishes she knew sooner
- The exact nutrition and lifestyle shifts that changed everything
- How she navigated setbacks and injuries without losing progress
If youâve been struggling with gut issues, fatigue, or unexplained weight strugglesâthis episode could be the wake-up call you need. Her story proves that itâs never too late to take control of your health.
Tune in now and start rewriting your own health story.
TIMESTAMPS:
(00:00) - Intro
(02:00) - Michelleâs biggest struggles & concerns coming into coaching
(09:40) - Why we need to tailor fat loss plans to each specific person
(15:17) - How Michelle started making small but effective health changes
(19:04) - Key factors to Michelle's success
(30:06) - Strategies to recover from pain without losing progress
(35:15) - More key lessons & reminders from Michelleâs health journey
CONNECT WITH ME ONLINE:
⣠Fill out our Complimentary Health Assessment to receive customized guidelines for:
- how much you should eatđ´
- what you should eat đŽ
- exercise adjustmentsđđ˝ââď¸
- lifestyle recommendationsđśââď¸
- specific resources to support you on your journeyđ
https://forms.gle/4LMFxT7Jk23Yphq46
⣠Check out our BRAND NEW workout subscription:â â â â â â â https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkoutâ â â â â â â
⣠Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss:â â â â â â â https://m.facebook.com/groups/969761266958379â â â â â â â
⣠Schedule a FREE consultation call -â â â â â â â https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoomâ â â â â â â
⣠Apply for coaching with us! -â â â â â â â https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoomâ â â â â â â
⣠Our Website! -https://www.vitalityoet.com/
⣠Learn more about DUTCH hormone testing with VitalityOET -â â â â â â â https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537â â â â â â â
⣠Menopause supplements (use code VITALITY10 for 10% off your order) -â â â â â â â https://shop.nutritiondynamic.com/collections/allâ â â â â â â
⣠Instagram:â â â â â â â https://www.instagram.com/vitalityoet.stephanieâ â â â â â â
⣠WATCH the podcast on YouTube:â â â â â â â https://www.youtube.com/@metabolismandmenopausepodcastâ â â â â â â
⣠All other links:â â â â â â â https://stan.store/vitalityoetstephanieâ â â â â â â
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Š 2025 Stephanie Fusnik & VitalityOET
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Are you tired of feeling drained, battling stubborn weight gain, and struggling with hormone imbalances? The answer might lie in a surprising placeâyour mitochondria! These tiny powerhouses are the secret to unlocking your bodyâs full potential during menopause.
In this episode, we dive deep into why mitochondria are the missing link to boosting your energy, burning fat, and bringing your hormones back into balance. Youâll learn how to reignite these cellular engines, and why addressing your mitochondria could be the game-changer youâve been searching for in your menopause journey. Tune in for simple tips that will leave you feeling more vibrant, energized, and in control of your health!
Get ready to transform how you feel from the inside outâbecause your mitochondria matter more than you think.
Join our Reversing Menopause Inflammation To Accelerate Fat Loss Master Class: https://www.vitalityoet.com/offers/dnbLidqp
TIMESTAMPS:
(00:00) - Intro
(01:05) - The truth about mitochondria
(02:02) - Understanding the functions of mitochondria
(05:35) - What happens when mitochondrial health gets worse
(07:49) - How inflammation impacts mitochondria and accelerates aging
(13:45) - Does mitochondrial dysfunction contributes to chronic diseases?
(15:27) - The role of hormones like estrogen, thyroid, and progesterone in mitochondrial health
(21:44) - How does stress and cortisol impact mitochondria?
(26:18) - The impact of insulin on the mitochondria
(32:21) - Whatâs the best way to support your mitochondria for better health?
CONNECT WITH ME ONLINE:
⣠Fill out our Complimentary Health Assessment to receive customized guidelines for:
- how much you should eatđ´
- what you should eat đŽ
- exercise adjustmentsđđ˝ââď¸
- lifestyle recommendationsđśââď¸
- specific resources to support you on your journeyđ
https://forms.gle/4LMFxT7Jk23Yphq46
⣠Check out our BRAND NEW workout subscription:â â â â â â â https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkoutâ â â â â â â
⣠Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss:â â â â â â â https://m.facebook.com/groups/969761266958379â â â â â â â
⣠Schedule a FREE consultation call -â â â â â â â https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoomâ â â â â â â
⣠Apply for coaching with us! -â â â â â â â https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoomâ â â â â â â
⣠Our Website! -https://www.vitalityoet.com/
⣠Learn more about DUTCH hormone testing with VitalityOET -â â â â â â â https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537â â â â â â â
⣠Menopause supplements (use code VITALITY10 for 10% off your order) -â â â â â â â https://shop.nutritiondynamic.com/collections/allâ â â â â â â
⣠Instagram:â â â â â â â https://www.instagram.com/vitalityoet.stephanieâ â â â â â â
⣠WATCH the podcast on YouTube:â â â â â â â https://www.youtube.com/@metabolismandmenopausepodcastâ â â â â â â
⣠All other links:â â â â â â â https://stan.store/vitalityoetstephanieâ â â â â â â
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Š 2025 Stephanie Fusnik & VitalityOET
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Menopause can be REALLY challenging.
It can feel like your brain just wonât turn on, that you are more reactive, moody or anxious and to top that all off despite busting your butt in the gym you canât seem to lose fat or build muscle.
The first word that comes to mind when talking about that is frustration.
Today I had Angelo Keely on the podcast to talk about the shocking benefits of essential amino acids for women in their 40s and beyond to combat all the brutal side effects above that we experience from declining estrogen.
Angelo is not only super knowledgeable about the science of amino acids, but heâs really made it easy to understand and shocked even ME with some of the studies!
And you know me - I do not promote anything that is not scientifically backed, and that I use myself.
He has so graciously offered to give all you women a 20% discount on aminos if you head to getkion.com/stephanie so you can experience the life changing benefits of aminos today!
Lastly, go follow the Kion Instagram page: https://www.instagram.com/kion/
TIMESTAMPS:
(00:00) - Intro
(02:51) - Behind the brand: Angelo's personal story
(06:29) - The biochemical connection between amino acids and mental well-being
(13:07) - Why is protein essential for women in perimenopause and menopause?
(21:28) - Whatâs the best way to hit your daily protein goal?
(27:36) - The role of amino acids in muscle retention during menopause
(37:04) - How amino acids can help with hair, skin elasticity, gut health, and overall aging
(39:37) - What does science say about amino acids being crucial for healing and strength
(47:14) - Key message about amino acids you donât want to miss
(48:16) - Where can people find Angelo's work and products?
(48:31) - Final thoughts
CONNECT WITH ME ONLINE:
⣠Fill out our Complimentary Health Assessment to receive customized guidelines for:
- how much you should eatđ´
- what you should eat đŽ
- exercise adjustmentsđđ˝ââď¸
- lifestyle recommendationsđśââď¸
- specific resources to support you on your journeyđ
https://forms.gle/4LMFxT7Jk23Yphq46
⣠Check out our BRAND NEW workout subscription:â â â â â â â https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkoutâ â â â â â â
⣠Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss:â â â â â â â https://m.facebook.com/groups/969761266958379â â â â â â â
⣠Schedule a FREE consultation call -â â â â â â â https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoomâ â â â â â â
⣠Apply for coaching with us! -â â â â â â â https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoomâ â â â â â â
⣠Our Website! -https://www.vitalityoet.com/
⣠Learn more about DUTCH hormone testing with VitalityOET -â â â â â â â https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537â â â â â â â
⣠Menopause supplements (use code VITALITY10 for 10% off your order) -â â â â â â â https://shop.nutritiondynamic.com/collections/allâ â â â â â â
⣠Instagram:â â â â â â â https://www.instagram.com/vitalityoet.stephanieâ â â â â â â
⣠WATCH the podcast on YouTube:â â â â â â â https://www.youtube.com/@metabolismandmenopausepodcastâ â â â â â â
⣠All other links:â â â â â â â https://stan.store/vitalityoetstephanieâ â â â â â â
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Š 2025 Stephanie Fusnik & VitalityOET
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Too much or too little estrogen can seriously affect not only how we feel BUT our ability to lose fat in menopause.
In this podcast I covered:
- Symptoms of high estrogen and low estrogen to watch for + what causes them
- Roles of estrogen in our body
- What happens when estrogen drops
- How to combat negative side effects from low estrogen (from perimenopause/menopause, surgical menopause or estrogen blockers for cancer patients)
- How to improve estrogen levels naturally to lose fat
Reverse Menopause Inflammation to Accelerate Fat Loss Master Class: https://www.vitalityoet.com/offers/dnbLidqp
Omega-3 Supplement: https://www.practitionerdepot.com/product/fatty-acids-pro?variant=Default%20Title
Use code Vitality10 for 10% off
Magnesium Powder https://www.practitionerdepot.com/product/prosorb-magnesium-new?variant=Default%20Title
Use code Vitality10 for 10% off
Magnesium Pills: https://legionathletics.com/products/workout-supplements/?r=6kjnd&utm_source=bc_stephaniec_6kjnd&utm_campaign=bc&el=bc_stephaniec_6kjnd&utm_medium=athlete
Use code VITALITYOET for 20% off
Vitamin B: https://www.practitionerdepot.com/product/puregenomics-b-complex?variant=Default%20Title
Use code vitality10 for 10% off
TIMESTAMPS:
(00:00) - Intro
(01:06) - Overview of Estrogen & weight gain
(02:53) - Causes and symptoms of low estrogen levels
(04:52) - Causes and symptoms of high estrogen levels
(06:49) - What does estrogen actually do in our body?
(09:20) - Estrogen & brain health
(12:59) - Is estrogen related to skin aging and hair thinning?
(14:03) - How estrogen supports your blood sugar
(15:24) - Estrogen helps build muscle mass
(17:31) - What does estrogen have to do with regulating your appetite?
(18:59) - Estrogen and libido
(19:42) - Estrogen, joint pain, and bone health
(21:35) - How estrogen affects your cholesterol levels, gut health, and detoxification
(31:53) - Strategies to support your estrogen levels
(45:46) - Final thoughts & reminders
CONNECT WITH ME ONLINE:
⣠Fill out our Complimentary Health Assessment to receive customized guidelines for:
- how much you should eatđ´
- what you should eat đŽ
- exercise adjustmentsđđ˝ââď¸
- lifestyle recommendationsđśââď¸
- specific resources to support you on your journeyđ
https://forms.gle/4LMFxT7Jk23Yphq46
⣠Check out our BRAND NEW workout subscription:â â â â â â â https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkoutâ â â â â â â
⣠Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss:â â â â â â â https://m.facebook.com/groups/969761266958379â â â â â â â
⣠Schedule a FREE consultation call -â â â â â â â https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoomâ â â â â â â
⣠Apply for coaching with us! -â â â â â â â https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoomâ â â â â â â
⣠Our Website! -https://www.vitalityoet.com/
⣠Learn more about DUTCH hormone testing with VitalityOET -â â â â â â â https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537â â â â â â â
⣠Menopause supplements (use code VITALITY10 for 10% off your order) -â â â â â â â https://shop.nutritiondynamic.com/collections/allâ â â â â â â
⣠Instagram:â â â â â â â https://www.instagram.com/vitalityoet.stephanieâ â â â â â â
⣠WATCH the podcast on YouTube:â â â â â â â https://www.youtube.com/@metabolismandmenopausepodcastâ â â â â â â
⣠All other links:â â â â â â â https://stan.store/vitalityoetstephanieâ â â â â â â
----
Š 2025 Stephanie Fusnik & VitalityOET
-
Todayâs podcast covers aspects of selfcare that we need to do to help accelerate fat loss.
We know that doing these things will give us better results and yet we just donât do it.
Instead we seem to sabotage ourselves. We might do it for a bit and then BOOM - we fall off the wagon and feel crap about ourselves.
In this podcast we help you understand how to avoid self-sabotage, how to actually do the things you know are going to help you and actually enjoy the process at the same time with tactical strategies to get you there!
TIMESTAMPS:
(00:00) - Intro
(01:54) - Why do we struggle doing what we need to do?
(03:51) - Understanding the core problem: self-care rebellion
(12:04) - How the subconscious mind influences self-sabotage
(16:28) - Steps you can take to make food more enjoyable
(23:18) - How to make exercise more enjoyable
(27:35) - Overcoming resistance to establishing a bedtime routine
(31:11) - Why are we blocked from prioritizing self-care activities?
(35:24) - Understanding your patterns of rebellion against self-care routines
(50:18) - What can we do today to integrate more joy and play into life?
(58:44) - Creating your "pleasure map"
(01:08:33) - Balancing responsibilities with pleasure and play
(01:20:23) - The connection between stress and the vagal nerve
CONNECT WITH ME ONLINE:
⣠Fill out our Complimentary Health Assessment to receive customized guidelines for:
- how much you should eatđ´
- what you should eat đŽ
- exercise adjustmentsđđ˝ââď¸
- lifestyle recommendationsđśââď¸
- specific resources to support you on your journeyđ
https://forms.gle/4LMFxT7Jk23Yphq46
⣠Check out our BRAND NEW workout subscription:â â â â â â â https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkoutâ â â â â â â
⣠Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss:â â â â â â â https://m.facebook.com/groups/969761266958379â â â â â â â
⣠Schedule a FREE consultation call -â â â â â â â https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoomâ â â â â â â
⣠Apply for coaching with us! -â â â â â â â https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoomâ â â â â â â
⣠Our Website! -https://www.vitalityoet.com/
⣠Learn more about DUTCH hormone testing with VitalityOET -â â â â â â â https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537â â â â â â â
⣠Menopause supplements (use code VITALITY10 for 10% off your order) -â â â â â â â https://shop.nutritiondynamic.com/collections/allâ â â â â â â
⣠Instagram:â â â â â â â https://www.instagram.com/vitalityoet.stephanieâ â â â â â â
⣠WATCH the podcast on YouTube:â â â â â â â https://www.youtube.com/@metabolismandmenopausepodcastâ â â â â â â
⣠All other links:â â â â â â â https://stan.store/vitalityoetstephanieâ â â â â â â
----
Š 2025 Stephanie Fusnik & VitalityOET
-
If you are cutting calories, fasting, cutting carbs, exercise and NOT seeing changes then doing more of that wonât work.
It tells me that there is something else going on in your body that is making your body SUCK at burning calories.
If your body is not good at burning calories that makes weight loss REALLY hard and weight gain REALLY easy.
So how do we make your body better at burning calories?
That is exactly what this podcast is about!
TIMESTAMPS:
(00:00) - Intro
(01:11) - Reverse dieting 101: What women need to know during menopause
(02:07) - The impact of chronic dieting and metabolic adaptation during menopause
(10:13) - How perimenopause and menopause accelerates existing metabolic and hormonal issues
(12:57) - What is the real purpose of a reverse diet?
(14:43) - How to identify if itâs time to start a reverse diet
(17:58) - Steps for doing a reverse diet
(29:21) - Managing expectations as soon as reverse diet is started
(35:08) - Assessment tests to help tailor the reverse dieting process according to your needs
(37:55) - Why you should make sure youâre eating whole foods during a reverse diet
(40:05) - Do not rush the reverse dieting process
(44:56) - Donât freak out about the scale
(46:25) - Work on your relationship with food
(50:15) - Consistency is key
(52:15) - Donât get married to a trend
(53:21) - Celebrate small wins
(54:54) - Final thoughts + reminders
CONNECT WITH ME ONLINE:
⣠Fill out our Complimentary Health Assessment to receive customized guidelines for:
- how much you should eatđ´
- what you should eat đŽ
- exercise adjustmentsđđ˝ââď¸
- lifestyle recommendationsđśââď¸
- specific resources to support you on your journeyđ
https://forms.gle/4LMFxT7Jk23Yphq46
⣠Check out our BRAND NEW workout subscription:â â â â â â â https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkoutâ â â â â â â
⣠Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss:â â â â â â â https://m.facebook.com/groups/969761266958379â â â â â â â
⣠Schedule a FREE consultation call -â â â â â â â https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoomâ â â â â â â
⣠Apply for coaching with us! -â â â â â â â https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoomâ â â â â â â
⣠Our Website! -https://www.vitalityoet.com/
⣠Learn more about DUTCH hormone testing with VitalityOET -â â â â â â â https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537â â â â â â â
⣠Menopause supplements (use code VITALITY10 for 10% off your order) -â â â â â â â https://shop.nutritiondynamic.com/collections/allâ â â â â â â
⣠Instagram:â â â â â â â https://www.instagram.com/vitalityoet.stephanieâ â â â â â â
⣠WATCH the podcast on YouTube:â â â â â â â https://www.youtube.com/@metabolismandmenopausepodcastâ â â â â â â
⣠All other links:â â â â â â â https://stan.store/vitalityoetstephanieâ â â â â â â
----
Š 2025 Stephanie Fusnik & VitalityOET
-
Perimenopause and the years that follow come with a LOT of change.
It can leave you feeling a little bit crazy, really burnt out but also alone - like no one understands.
I had the pleasure of having Dr. Jody Carrington on the podcast. We talked about SO much stuff on this podcast that will make you feel seen, heard and leave you nodding your head in agreement about some of the struggles we face as women but no one really talks about.
She is the founder and principal psychologist at Carrington & Company, she's written three best-selling books, speaks on hundreds of stages globally each year, and host of the Unlonely podcast. She is a mom to three, a wife, hockey coach, a daughter, and a sister, navigating this world alongside everyone she has the privilege to learn from and serve.
I hope you enjoy this podcast as much as I enjoyed interviewing her.
Connect with Jody below:
JODY'S INSTAGRAM https://www.instagram.com/drjodycarrington/?hl=en
JODY'S WEBSITE: https://www.drjodycarrington.com/
JODY'S PODCAST: https://www.drjodycarrington.com/podcast
TIMESTAMPS:
(00:00) - Intro
(01:05) - Who is Dr. Jody Carrington?
(02:37) - Explaining dysregulation and the âflipped lidâ analogy
(09:50) - Moving beyond logic and actually processing emotions for true healing
(16:36) - How to encourage women to embrace rest without guilt?
(19:03) - How digital devices are keeping us in a state of chronic stress
(25:06) - Breaking free from the pressure of traditional role expectations
(34:17) - Why achieving external goals doesn't always lead to happiness
(42:03) - Balancing digital use and outdoor activities in the family for better well-being
(45:26) - Final words from Jody
CONNECT WITH ME ONLINE:
⣠Fill out our Complimentary Health Assessment to receive customized guidelines for:
- how much you should eatđ´
- what you should eat đŽ
- exercise adjustmentsđđ˝ââď¸
- lifestyle recommendationsđśââď¸
- specific resources to support you on your journeyđ
https://forms.gle/4LMFxT7Jk23Yphq46
⣠Check out our BRAND NEW workout subscription: â â â â â â â https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkoutâ â â â â â â
⣠Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: â â â â â â â https://m.facebook.com/groups/969761266958379â â â â â â â
⣠Schedule a FREE consultation call - â â â â â â â https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoomâ â â â â â â
⣠Apply for coaching with us! - â â â â â â â https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoomâ â â â â â â
⣠Our Website! - https://www.vitalityoet.com/
⣠Learn more about DUTCH hormone testing with VitalityOET - â â â â â â â https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537â â â â â â â
⣠Menopause supplements (use code VITALITY10 for 10% off your order) - â â â â â â â https://shop.nutritiondynamic.com/collections/allâ â â â â â â
⣠Instagram: â â â â â â â https://www.instagram.com/vitalityoet.stephanieâ â â â â â â
⣠WATCH the podcast on YouTube: â â â â â â â https://www.youtube.com/@metabolismandmenopausepodcastâ â â â â â â
⣠All other links: â â â â â â â https://stan.store/vitalityoetstephanieâ â â â â â â
----
Š 2025 Stephanie Fusnik & VitalityOET
-
In this final part of the Menopause Weight Loss Master Class I cover something really important - how to avoid gaining the weight back!
There is nothing worse that working your butt off just to be right back where you started a few months ago.
BUT if you are not at this point in your journey yet make sure to first listen to:
Part 1 - WHEN to cut your calories for fat loss (if you drop at the wrong time things wonât work)
Part 2 - HOW to cut calories (because just dropping calories wonât work)
If you feel overwhelmed about where to start just book a consult call and we will help you figure that out. No strings attached (NOT a sales call)! Book here: â â â â â â https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoomâ â â â â â
TIMESTAMPS:
(00:00) - Intro
(01:47) - How to maintain weight loss after achieving your goal
(02:56) - Why does weight regain occur after dieting?
(11:09) - Steps for keeping the weight off long-term
(20:34) - Final thoughts + reminders (link below to book your call)
CONNECT WITH ME ONLINE:
⣠Fill out our Complimentary Health Assessment to receive customized guidelines for:
- how much you should eatđ´
- what you should eat đŽ
- exercise adjustmentsđđ˝ââď¸
- lifestyle recommendationsđśââď¸
- specific resources to support you on your journeyđ
https://forms.gle/4LMFxT7Jk23Yphq46
⣠Check out our BRAND NEW workout subscription: â â â â â â â https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkoutâ â â â â â â
⣠Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: â â â â â â â https://m.facebook.com/groups/969761266958379â â â â â â â
⣠Schedule a FREE consultation call - â â â â â â â https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoomâ â â â â â â
⣠Apply for coaching with us! - â â â â â â â https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoomâ â â â â â â
⣠Our Website! - https://www.vitalityoet.com/
⣠Learn more about DUTCH hormone testing with VitalityOET - â â â â â â â https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537â â â â â â â
⣠Menopause supplements (use code VITALITY10 for 10% off your order) - â â â â â â â https://shop.nutritiondynamic.com/collections/allâ â â â â â â
⣠Instagram: â â â â â â â https://www.instagram.com/vitalityoet.stephanieâ â â â â â â
⣠WATCH the podcast on YouTube: â â â â â â â https://www.youtube.com/@metabolismandmenopausepodcastâ â â â â â â
⣠All other links: â â â â â â â https://stan.store/vitalityoetstephanieâ â â â â â â
----
Š 2025 Stephanie Fusnik & VitalityOET
-
People think that all you have to do is drop calories and magically you will start losing fat - but the truth is it is not that simple ESPECIALLY once we experience changes with our hormones.
In fact you can end up losing little to no fat and only lose muscle which leaves you with a higher body fat % and increases your likelihood of gaining the weight back and then some.
This is EXACTLY why I am doing this podcast master class and telling you EXACTLY what we do with our clients so it doesnât happen to you.
Part 1 - WHEN to cut calories for fat loss (so you ACTUALLY see changes - because eating less and not seeing changes sucks) head back to last episode for this one
Part 2 - HOW to cut calories for fat loss (think how much do I decrease by, how long do I do that for, what am I supposed to eat) - which is today
Part 3 - HOW to avoid weight regain (because we are DONE with that!)
Make sure to subscribe so you donât miss out on the full series!
TIMESTAMPS:
(00:00) - Intro
(01:04) - Cutting calories for fat loss
(02:21) - Criteria for starting a fat loss phase
(04:01) - What does starting a fat loss phase actually look like?
(09:20) - 4 key categories that influence calories outside
(10:04) - Ways to help increase the thermic effect of food
(10:52) - The role of exercise and non-exercise activity in your fat loss journey
(13:34) - The importance of metabolism in fat loss
(15:15) - How to stop metabolism from coming down
(18:44) - Signs that your body needs to come out of the fat loss phase
(22:05) - What to expect when combining calorie reduction with metabolic breaks
(24:11) - 15 additional actions required during a fat loss phase to ensure success
(47:46) - Coming up nextâŚ
CONNECT WITH ME ONLINE:
⣠Fill out our Complimentary Health Assessment to receive customized guidelines for:
- how much you should eatđ´
- what you should eat đŽ
- exercise adjustmentsđđ˝ââď¸
- lifestyle recommendationsđśââď¸
- specific resources to support you on your journeyđ
https://forms.gle/4LMFxT7Jk23Yphq46
⣠Check out our BRAND NEW workout subscription: â â â â â â â https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkoutâ â â â â â â
⣠Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: â â â â â â â https://m.facebook.com/groups/969761266958379â â â â â â â
⣠Schedule a FREE consultation call - â â â â â â â https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoomâ â â â â â â
⣠Apply for coaching with us! - â â â â â â â https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoomâ â â â â â â
⣠Our Website! - https://www.vitalityoet.com/
⣠Learn more about DUTCH hormone testing with VitalityOET - â â â â â â â https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537â â â â â â â
⣠Menopause supplements (use code VITALITY10 for 10% off your order) - â â â â â â â https://shop.nutritiondynamic.com/collections/allâ â â â â â â
⣠Instagram: â â â â â â â https://www.instagram.com/vitalityoet.stephanieâ â â â â â â
⣠WATCH the podcast on YouTube: â â â â â â â https://www.youtube.com/@metabolismandmenopausepodcastâ â â â â â â
⣠All other links: â â â â â â â https://stan.store/vitalityoetstephanieâ â â â â â â
----
Š 2025 Stephanie Fusnik & VitalityOET
-
It is SO tempting that whenever we feel the urge to drop some pounds to just immediately drop our calories.
However - it seems like that USED to work but now - not so much đŤ
So what is a woman supposed to do - I just want to lose weight and nothing is working anymore!
This is EXACTLY why I am doing this podcast master class and telling you EXACTLY what we do with our clients.
Part 1 - WHEN to cut calories for fat loss (so you ACTUALLY see changes - because eating less and not seeing changes sucks)
Part 2 - HOW to cut calories for fat loss (think how much do I decrease by, how long do I do that for, what am I supposed to eat)
Part 3 - HOW to avoid weight regain (because we are DONE with that!)
Make sure to subscribe so you donât miss out on the full series!
Reverse Dieting Guide + Fat Loss Check List
https://www.vitalityoet.com/reversediet
TIMESTAMPS:(00:00) - Intro(01:05) - An overview of what this masterclass is going to be all about
(02:56) - Signs that you are NOT ready for a calorie deficit
(07:08) - Identifying readiness for fat loss
(12:48) - How to optimize your body for fat loss success
(15:53) - Why cutting calories isn't helping you lose weight
(24:45) - Reverse Diet Step #1: The importance of tracking your food
(28:18) - Reverse Diet Step #2: Eat your breakfast
(31:21) - Reverse Diet Step #3: Increase protein intake
(34:29) - Reverse Diet Step #4: Stress management
(39:40) - Reverse Diet Step #5: Proper exercise
(45:19) - Reverse Diet Step #6: Sleep optimization
CONNECT WITH ME ONLINE:
⣠Fill out our Complimentary Health Assessment to receive customized guidelines for:
- how much you should eatđ´
- what you should eat đŽ
- exercise adjustmentsđđ˝ââď¸
- lifestyle recommendationsđśââď¸
- specific resources to support you on your journeyđ
https://forms.gle/4LMFxT7Jk23Yphq46
⣠Check out our BRAND NEW workout subscription: â â â â â â â https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkoutâ â â â â â â
⣠Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: â â â â â â â https://m.facebook.com/groups/969761266958379â â â â â â â
⣠Schedule a FREE consultation call - â â â â â â â https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoomâ â â â â â â
⣠Apply for coaching with us! - â â â â â â â https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoomâ â â â â â â
⣠Our Website! - https://www.vitalityoet.com/
⣠Learn more about DUTCH hormone testing with VitalityOET - â â â â â â â https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537â â â â â â â
⣠Menopause supplements (use code VITALITY10 for 10% off your order) - â â â â â â â https://shop.nutritiondynamic.com/collections/allâ â â â â â â
⣠Instagram: â â â â â â â https://www.instagram.com/vitalityoet.stephanieâ â â â â â â
⣠WATCH the podcast on YouTube: â â â â â â â https://www.youtube.com/@metabolismandmenopausepodcastâ â â â â â â
⣠All other links: â â â â â â â https://stan.store/vitalityoetstephanieâ â â â â â â
----
Š 2025 Stephanie Fusnik & VitalityOET
-
This episode is dedicated to my mom who was taken too soon from this disease.
I hope this episode helps you take inventory of the major risk factors in your life to take action TODAY.
Too many people are losing their moms, their best friends, their siblings, and aunties.
Too many of us will leave this earth too early with love we never got to fully give, missions and purpose we were never able to live out, missing out on milestones of celebration with our children and grandchildren.
Or maybe we get stuck on the sidelines, watching in ill health undergoing grueling treatments and continuing to miss out.
Please share this with the women in your life
Magnesium recommendations:
Powder form (use code vitality10 for 10% off): https://shop.vidalcoaching.com/products/prosorb-magnesium-new?_pos=1&_sid=96b4dce9e&_ss=r&variant=45553159602393
Capsule form (use code vitalityoet for 20% off): https://legionathletics.com/products/supplements/sucrosomial-magnesium/
TIMESTAMPS:
(00:00) - Intro
(01:06) - Personal story of Stephâs mom and her journey through cancer
(09:13) - Current cancer statistics in Canada and the United States for women
(11:57) - Can chronic emotional stress increase the risk of developing cancer?
(29:26) - How does perimenopause influence stress and cancer risk?
(31:46) - Things to watch out for when it comes to cortisol
(36:51) - Reducing cancer risk through lifestyle changes
(47:10) - Final thoughts and call to action
CONNECT WITH ME ONLINE:
⣠Fill out our Complimentary Health Assessment to receive customized guidelines for:
- how much you should eatđ´
- what you should eat đŽ
- exercise adjustmentsđđ˝ââď¸
- lifestyle recommendationsđśââď¸
- specific resources to support you on your journeyđ
https://forms.gle/4LMFxT7Jk23Yphq46
⣠Check out our BRAND NEW workout subscription: â â â â â â â https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkoutâ â â â â â â
⣠Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: â â â â â â â https://m.facebook.com/groups/969761266958379â â â â â â â
⣠Schedule a FREE consultation call - â â â â â â â https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoomâ â â â â â â
⣠Apply for coaching with us! - â â â â â â â https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoomâ â â â â â â
⣠Our Website! - https://www.vitalityoet.com/
⣠Learn more about DUTCH hormone testing with VitalityOET - â â â â â â â https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537â â â â â â â
⣠Menopause supplements (use code VITALITY10 for 10% off your order) - â â â â â â â https://shop.nutritiondynamic.com/collections/allâ â â â â â â
⣠Instagram: â â â â â â â https://www.instagram.com/vitalityoet.stephanieâ â â â â â â
⣠WATCH the podcast on YouTube: â â â â â â â https://www.youtube.com/@metabolismandmenopausepodcastâ â â â â â â
⣠All other links: â â â â â â â https://stan.store/vitalityoetstephanieâ â â â â â â
----
Š 2025 Stephanie Fusnik & VitalityOET
-
Download our supplement guide with dosages here: https://www.vitalityoet.com/menopausesupplements
First and foremost letâs be clear a supplement on itâs own will NOT cause weight loss BUT can really help support your body in reducing inflammation, lowering cortisol, and hormone production which when not managed can results in an inability to lose weight or even weight gain.
Everywhere you look someone is promoting some sort of supplement and it can be tough to know what is legitimate and what is just a scam.
In this episode I walk through what vitamins, minerals, and supplements actually help support your menopause fat loss journey AND what is actually worth purchasing along with foods the help you get what you need naturally.
I outline what I personally take and if I could only recommend a couple what I would recommend most and why WITHOUT breaking the bank!
Legion Athletic Supplement Link: legionathletics.rfrl.co/ymrdx Code VITALITYOET for 20% off your first order + 2x the points
TIMESTAMPS:
(00:00) - Intro
(01:07) - The role of supplements in achieving health and wellness goals
(02:19) - Essential habits to master before taking
supplements
(09:47) - Omega 3s: Benefits and sources
(13:37) - Vitamin D: Importance and sources
(16:50) - Vitamin C: Antioxidant and immune support
(20:23) - B-Complex Vitamins: Energy and mood support
(23:41) - Magnesium glycinate: Stress and sleep support
(29:03) - Collagen: Types and benefits
(31:14) - Creatine: Muscle and cognitive health
(36:11) - Probiotics and digestive enzymes
(37:48) - Brand recommendations and final thoughts
CONNECT WITH ME ONLINE:
⣠Fill out our Complimentary Health Assessment to receive customized guidelines for:
- how much you should eatđ´
- what you should eat đŽ
- exercise adjustmentsđđ˝ââď¸
- lifestyle recommendationsđśââď¸
- specific resources to support you on your journeyđ
https://forms.gle/4LMFxT7Jk23Yphq46
⣠Check out our BRAND NEW workout subscription: â â â â â â â https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkoutâ â â â â â â
⣠Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: â â â â â â â https://m.facebook.com/groups/969761266958379â â â â â â â
⣠Schedule a FREE consultation call - â â â â â â â https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoomâ â â â â â â
⣠Apply for coaching with us! - â â â â â â â https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoomâ â â â â â â
⣠Our Website! - https://www.vitalityoet.com/
⣠Learn more about DUTCH hormone testing with VitalityOET - â â â â â â â https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537â â â â â â â
⣠Menopause supplements (use code VITALITY10 for 10% off your order) - â â â â â â â https://shop.nutritiondynamic.com/collections/allâ â â â â â â
⣠Instagram: â â â â â â â https://www.instagram.com/vitalityoet.stephanieâ â â â â â â
⣠WATCH the podcast on YouTube: â â â â â â â https://www.youtube.com/@metabolismandmenopausepodcastâ â â â â â â
⣠All other links: â â â â â â â https://stan.store/vitalityoetstephanieâ â â â â â â
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Š 2025 Stephanie Fusnik & VitalityOET
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I was so blessed to have coach Brittany on the podcast today to talk all about endometriosis (and adenomyosis).
She not only has a ridiculous amount of knowledge around womenâs health and hormones BUT also is a woman who has endometriosis and can speak from personal experience.
She has lived it - had done multiple things to help and ultimately made the decision to have a hysterectomy (which is not for everyone - listen to episode 25 of the podcast to learn most about hysterectomies and surgical menopause specifically).
This podcast will help you understand the risk factors and identify symptoms of endometriosis but also provide you with pain management options and lifestyle changes you can take to improve your quality of life.
I am so lucky to have Brittany as a coach on our team because she has lived through hormonal struggles since her first period, has experienced medical gaslighting for decades and because of that it is empowering and coaching women through Vitality through their own hormonal and fat loss journeys.
I hope you enjoy this podcast as much as I enjoyed recording it.
TIMESTAMPS:
(00:00) - Intro
(01:01) - An overview of endometriosis
(02:46) - What is endometriosis?
(05:24) - Potential causes and contributing factors of endometriosis
(11:13 )- Assessing endometriosis severity based on its 4 stages
(15:01) - What are the common symptoms of endometriosis?
(18:03) - Is there a cure for endometriosis?
(19:08) - Conventional options for managing endometriosis and their side effects
(27:51) - Surgical interventions for managing endometriosis
(31:02) - Alternative treatments to consider for endometriosis
(51:50) - Environmental toxins as contributing factors to endometriosis
(56:09) - Diagnosis of endometriosis
(57:30) - Brittanyâs biggest struggle with endometriosis
(1:08:55)- How empathy and encouragement can transform healing journeys
CONNECT WITH ME ONLINE:
⣠Fill out our Complimentary Health Assessment to receive customized guidelines for:
- how much you should eatđ´
- what you should eat đŽ
- exercise adjustmentsđđ˝ââď¸
- lifestyle recommendationsđśââď¸
- specific resources to support you on your journeyđ
https://forms.gle/4LMFxT7Jk23Yphq46
⣠Check out our BRAND NEW workout subscription: â â â â â â â https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkoutâ â â â â â â
⣠Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: â â â â â â â https://m.facebook.com/groups/969761266958379â â â â â â â
⣠Schedule a FREE consultation call - â â â â â â â https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoomâ â â â â â â
⣠Apply for coaching with us! - â â â â â â â https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoomâ â â â â â â
⣠Our Website! - https://www.vitalityoet.com/
⣠Learn more about DUTCH hormone testing with VitalityOET - â â â â â â â https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537â â â â â â â
⣠Menopause supplements (use code VITALITY10 for 10% off your order) - â â â â â â â https://shop.nutritiondynamic.com/collections/allâ â â â â â â
⣠Instagram: â â â â â â â https://www.instagram.com/vitalityoet.stephanieâ â â â â â â
⣠WATCH the podcast on YouTube: â â â â â â â https://www.youtube.com/@metabolismandmenopausepodcastâ â â â â â â
⣠All other links: â â â â â â â https://stan.store/vitalityoetstephanieâ â â â â â â
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Š 2025 Stephanie Fusnik & VitalityOET
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Today I am going to cover everything you need to know about detoxing your body for menopause fat loss.
I am going to cover:
- Symptoms of poor detoxification and toxin accumulation
- Conditions that can result from that
- How our detoxification actually works
- How perimenopause and the years that follow influence
detoxification
- How it pertains to your ability to lose weight and health
- And of course what to do to detox your body properly to reduce inflammation, lower cortisol and accelerate fat loss
Detox grocery list and recipes: https://www.vitalityoet.com/detox-foods
To get your calories calculated and determine what steps and strategies would give your body the best results book here: â â â â â â https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoomâ â â â â â
(00:00) - Intro
(01:06) - Overview of detoxing
(02:41) - What are toxins and how do they accumulate in the body?
(04:45) - Symptoms of poor detoxification in the body
(06:15) - What conditions show up from poor detoxing and toxin accumulation?
(07:03) - The natural detoxification process of the body
(10:58) - Issue #1 in detoxification
(13:34) - Issue #2 in detoxification
(15:53) - Issue #3 in detoxification
(18:03)- Issue #4 in detoxification
(23:00) - The role of hormones in detoxification
(36:35) - Addressing the 4 main issues in the detoxification process
(50:48) - Your action steps + resources
CONNECT WITH ME ONLINE:
⣠Fill out our Complimentary Health Assessment to receive customized guidelines for:
- how much you should eatđ´
- what you should eat đŽ
- exercise adjustmentsđđ˝ââď¸
- lifestyle recommendationsđśââď¸
- specific resources to support you on your journeyđ
https://forms.gle/4LMFxT7Jk23Yphq46
⣠Check out our BRAND NEW workout subscription: â â â â â â â https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkoutâ â â â â â â
⣠Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: â â â â â â â https://m.facebook.com/groups/969761266958379â â â â â â â
⣠Schedule a FREE consultation call - â â â â â â â https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoomâ â â â â â â
⣠Apply for coaching with us! - â â â â â â â https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoomâ â â â â â â
⣠Our Website! - https://www.vitalityoet.com/
⣠Learn more about DUTCH hormone testing with VitalityOET - â â â â â â â https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537â â â â â â â
⣠Menopause supplements (use code VITALITY10 for 10% off your order) - â â â â â â â https://shop.nutritiondynamic.com/collections/allâ â â â â â â
⣠Instagram: â â â â â â â https://www.instagram.com/vitalityoet.stephanieâ â â â â â â
⣠WATCH the podcast on YouTube: â â â â â â â https://www.youtube.com/@metabolismandmenopausepodcastâ â â â â â â
⣠All other links: â â â â â â â https://stan.store/vitalityoetstephanieâ â â â â â â
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Š 2024 Stephanie Fusnik & VitalityOET
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Can fasting be beneficial? For some - Yes. BUT fasting is meant to be a short term tactic to address a specific problem.
Unfortunately for the thousands of women we have worked with fasting made things WORSE for them. In fact I can count the number of women who have done a short term fast in our coaching program for a very specific problem.
Fasting is NOT appropriate for the majority of women in perimenopause and the years that follow.
In this episode I will help you understand what fasting actually does to your body, if it is appropriate for you and some really great first steps to start addressing the real issues holding you back from achieving your health and fitness goals.
Make sure to share with all the fasters in your life and if you want to take advantage of a free assessment you can book your call here: https://calendly.com/d/2p8-mxx-dgf/free-calorie-calculation-consultation-call-zoom
TIMESTAMPS:
(00:00) - Intro
(01:10) - Overview of fasting
(04:02) - 10 reasons women should NOT fast
(04:10) - Fasting does not help you find the root cause
(17:28) - Can you even get enough protein when you fast?
(22:05) - Fasting & muscle loss
(24:58) - Fasting's affect on cortisol & blood sugar
(40:01) - Negative affects on hormones and hunger
(43:32) - Nutrient deficiencies associated with fasting
(51:52) - Why fasting isn't great for your sleep
(55:25) - Quick recap + your actions steps
CONNECT WITH ME ONLINE:
⣠Fill out our Complimentary Health Assessment to receive customized guidelines for:
- how much you should eatđ´
- what you should eat đŽ
- exercise adjustmentsđđ˝ââď¸
- lifestyle recommendationsđśââď¸
- specific resources to support you on your journeyđ
https://forms.gle/4LMFxT7Jk23Yphq46
⣠Check out our BRAND NEW workout subscription: â â â â â â â https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkoutâ â â â â â â
⣠Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: â â â â â â â https://m.facebook.com/groups/969761266958379â â â â â â â
⣠Schedule a FREE consultation call - â â â â â â â https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoomâ â â â â â â
⣠Apply for coaching with us! - â â â â â â â https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoomâ â â â â â â
⣠Our Website! - https://www.vitalityoet.com/
⣠Learn more about DUTCH hormone testing with VitalityOET - â â â â â â â https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537â â â â â â â
⣠Menopause supplements (use code VITALITY10 for 10% off your order) - â â â â â â â https://shop.nutritiondynamic.com/collections/allâ â â â â â â
⣠Instagram: â â â â â â â https://www.instagram.com/vitalityoet.stephanieâ â â â â â â
⣠WATCH the podcast on YouTube: â â â â â â â https://www.youtube.com/@metabolismandmenopausepodcastâ â â â â â â
⣠All other links: â â â â â â â https://stan.store/vitalityoetstephanieâ â â â â â â
----
Š 2024 Stephanie Fusnik & VitalityOET
-
It is January! And many of you are starting to think about how you are going to tackle fat loss or maybe you have already started. And it can be exciting.
HOWEVER you need to know what happens to your hormones when you diet and how it can be the reason that you are dieting and not seeing changes.
Because nothing is worse than cutting calories and busting your butt in the gym and having nothing to show for it.
In this podcast I tackle the main hormones that change when you cut calories, how it can sabotage your fat loss efforts and how to make sure that that doesnât happen so you can look and feel your best!
I cover:
- Insulin
- Cortisol and norepinephrine
- Ghrelin
- Leptin
- Estrogen and progesterone
- Thyroid hormone
- Testosterone
- Growth Hormone
Also our fat loss 8 week program is back!
What is Included:
- Customized nutrition programming
- 8 weeks of exercise programming + access to our fitness app
- Biweekly check-ins with your coach
- Access to a private Facebook group
- Bi-weekly group calls
- Weekly guides and videos
- Private group chat
- Metabolic Assessment
DETAILS TO APPLY AND BE ACCEPTED
1. You must track your food for a minimum of 3 days and report in the assessment prior to starting
2. You must have been out of a calorie deficit for a minimum of 10 weeks if you are eating less than 1600 calories cutting calories likely wonât work so we have a metabolism boosting focused stream tailored to prime your body for fat loss success!
3. Cost is $729 CAD (~507 USD) or 4 payments of $193 CAD (~134 USD)
- Pay in Full: https://www.vitalityoet.com/offers/iFd2LoPx?cid=d51d0786-ea26-4fec-a5de-7b5ad2cb7e91
- Payment Plan: https://www.vitalityoet.com/offers/uybaD86o?cid=d51d0786-ea26-4fec-a5de-7b5ad2cb7e91
4. Applications open Dec 29th and close Jan 8th
5. Program runs Jan 13th to March 9th 2025
6. Limited spots available to ensure client personalization and experience are not hindered
To learn more or sign up head to https://www.vitalityoet.com/2025fatloss
(00:00) - Intro
(01:04) - Overview of today's episode + announcement (details below)
(03:08) - How your calories affect your hormones
(04:40) - What does insulin do + how is affected by calorie restriction?
(15:18) - Signs of insulin imbalance
(15:50) - How to avoid becoming insulin resistant
(27:33) - What does cortisol do?
(34:40) - Signs of cortisol imbalance
(35:45) - How to cut calories without cortisol imbalances
(37:40) - What does ghrelin do?
(43:11) - Signs of ghrelin imbalances
(44:34) - How to keep ghrelin levels healthy
(45:49) - What does leptin do?
(50:55) - Signs of leptin imbalances
(51:30) - How to keep leptin levels healthy
(52:25) - How estrogen + progesterone are affected during dieting
(56:20) - How can we support estrogen + progesterone when dieting
(57:30) - How thyroid hormones are affected during dieting
(01:01:05) - Signs of thyroid imbalances
(01:01:23) - How can we support thyroid hormones when dieting
(01:04:03) - What does testosterone do?
(01:07:10) - Signs of testosterone imbalances
(01:07:31) - How can we support testosterone when dieting
(01:08:12) - What does growth hormone do?
(01:11:24) - Signs of low growth hormone
(01:11:40) - How can we support growth when dieting
(01:12:55) - 10 signs your body is not ready for fat loss
(01:15:02) - Here's what to do during your fat loss phase
(01:18:02) - Final thoughts + reminders (group coaching details below)
CONNECT WITH ME ONLINE:
⣠Fill out our Complimentary Health Assessment to receive customized guidelines for:
- how much you should eatđ´
- what you should eat đŽ
- exercise adjustmentsđđ˝ââď¸
- lifestyle recommendationsđśââď¸
- specific resources to support you on your journeyđ
https://forms.gle/4LMFxT7Jk23Yphq46
⣠Check out our BRAND NEW workout subscription: â â â â â â â https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkoutâ â â â â â â
⣠Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: â â â â â â â https://m.facebook.com/groups/969761266958379â â â â â â â
⣠Schedule a FREE consultation call - â â â â â â â https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoomâ â â â â â â
⣠Apply for coaching with us! - â â â â â â â https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoomâ â â â â â â
⣠Our Website! - https://www.vitalityoet.com/
⣠Learn more about DUTCH hormone testing with VitalityOET - â â â â â â â https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537â â â â â â â
⣠Menopause supplements (use code VITALITY10 for 10% off your order) - â â â â â â â https://shop.nutritiondynamic.com/collections/allâ â â â â â â
⣠Instagram: â â â â â â â https://www.instagram.com/vitalityoet.stephanieâ â â â â â â
⣠WATCH the podcast on YouTube: â â â â â â â https://www.youtube.com/@metabolismandmenopausepodcastâ â â â â â â
⣠All other links: â â â â â â â https://stan.store/vitalityoetstephanieâ â â â â â â
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Š 2024 Stephanie Fusnik & VitalityOET
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