The Metabolism and Menopause Podcast

CARB GUIDE: https://www.vitalityoet.com/menopause-carbs ‣ 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’re a woman over 40 trying to lose weight, the timing of your carbs matters just as much as the carbs themselves. In this episode, Stephanie breaks down the science of insulin sensitivity, cortisol, thyroid health, cravings, and recovery — and explains why your body responds differently to carbs in perimenopause. You’ll learn: - The best times of day to eat carbs for stable energy and fat loss - Why carbs actually lower cortisol and protect your thyroid - How to fuel around workouts so you burn more, not less - The one carb mistake that slows metabolism + spikes cravings - What kinds of carbs support hormones vs. sabotage them This is the roadmap for women who are doing everything “right” but still stuck. The problem isn’t carbs — it’s timing. TIMESTAMPS: (00:00) Intro: Why Carbs Matter More After 40 (01:12) The Carb Myth: Blood Sugar, Insulin Resistance & Fat Loss (02:43) The 7 Best Times to Eat Carbs (Starting with Morning Timing) (03:48) Always Pair Carbs with Protein (Stop Eating “Naked Carbs”) (05:29) Pre & Post-Workout Carb Strategy for Muscle + Fat Loss (08:42) Why Saving Carbs for Night Backfires (10:15) The Bedtime Carb Snack for Better Sleep & Lower Cortisol (12:17) Why Cutting Carbs Too Low Slows Fat Loss (14:35) How Carbs Support Thyroid, Muscle & Metabolism (19:37) Best Carbs to Eat (High-Fiber, Anti-Inflammatory Options) (23:41) Carbs to Limit (Protein Bars, Keto Snacks & Ultra-Processed “Health” Foods) (26:21) Carb Timing Summary + Final Takeaway 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: stephanie@vitalityoet.com ---- © 2025 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 ever wondered “Is HRT cheating?”… or felt guilty for even thinking about getting help in perimenopause, this episode is your permission slip. Today we’re talking about the belief so many women carry quietly: “My mom didn’t need hormone therapy… so why do I?” We’ll explore why symptoms feel so different today, what’s really happening as estrogen, progesterone, and testosterone decline, and why modern women are facing a completely different hormonal landscape than past generations. You won’t hear pressure. You won’t hear fear. Just clarity, compassion, and the freedom to make the choice that’s right for you. If you’re dealing with night sweats, brain fog, anxiety, weight gain, or just the feeling of not being yourself anymore… this conversation will hit home. This isn’t about convincing you to take HRT. It’s about understanding your options — without shame, guilt, or comparison. Tune in. Your future self will thank you. Also see: https://youtu.be/XiYUUsN82rU TIMESTAMPS: (00:00) Intro: “If Menopause Is Natural, Why Would I Need HRT?” (01:09) The Cultural Conditioning Around “Doing It Naturally” (04:02) Why Our Mothers’ Experience Was So Different (08:36) Modern Hormone Support: Tools vs. Weakness (13:24) What Actually Happens When Estrogen & Progesterone Decline (15:10) Early Hormone Loss & Long-Term Health Risks (17:49) Why Today’s Women Need More Support Than Ever (20:54) If You Choose NOT to Do HRT: What You Must Protect (23:11) If You DO Choose HRT: Why Lifestyle Still Matters (24:40) Final Takeaway: You Don’t Have to Survive — You Can Thrive 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: stephanie@vitalityoet.com ---- © 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 ‣ Grab the inflammation grocery list: Cortisol + Inflammation Grocery List https://www.vitalityoet.com/cortisol-grocerylist In this episode, we break down why inflammation blocks fat burning—even when calories, workouts, and habits are “perfect” on paper. When inflammation is high, your body shifts into storage mode, and no amount of calorie cutting can override that signal. 🔥 You cannot diet your way out of inflammation. In this episode, you’ll learn: - Why eating the same meals suddenly leads to weight gain - Why “healthy” foods cause bloating now - Why sleep, recovery, mood, and hunger feel off - Why cutting calories makes fat loss harder in menopause - The 10 signs inflammation is blocking fat loss - What actually helps reopen fat-burning pathways This is not about motivation, discipline, or trying harder. It’s about understanding what’s changed in your body — and responding the right way. If you’re tired of feeling stuck, frustrated, and blamed by the scale, this episode will finally make things make sense. 👇 Watch now to learn why fat loss isn’t broken — it’s blocked. #menopauseweightloss #Inflammation #FatLossOver40 #Perimenopause #HormoneHealth #Metabolism #WomenOver40 #InflammationAndWeightLoss TIMESTAMPS: (00:00) Intro: Why Inflammation Is the Missing Fat-Loss Block (01:14) 10 Symptoms That Show Inflammation Is High (Bloat, Puffiness, Sleep, Cravings) (06:20) What Chronic Low-Grade Inflammation Actually Is (08:32) How Stress, Cortisol & Blood Sugar Shut Down Fat Burning (14:10) Why Perimenopause Makes Inflammation Worse (19:48) Step 1: Eat Enough & Stabilize Blood Sugar (23:57) Step 2: Train to Recover (Not to Punish) (26:04) Step 3: Calm Your Nervous System Daily (28:54) Step 4: Improve Sleep & Lower Nighttime Cortisol (30:46) Step 5: Reduce Hidden Inflammatory Drivers (33:14) Step 6: Support Detox & Drainage Pathways (35:12) What Progress Looks Like Before the Scale Moves (36:13) Final Takeaway: Lower the Load, Open the Fat-Burning Pathway 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: stephanie@vitalityoet.com ---- © 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 ‣ 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: stephanie@vitalityoet.com ---- © 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: stephanie@vitalityoet.com ---- © 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: stephanie@vitalityoet.com ---- © 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 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: stephanie@vitalityoet.com ---- © 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: stephanie@vitalityoet.com ---- © 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 Are your results slowing down — or even moving backward — the harder you try? In this episode, we’re breaking down the real reason women over 40 can put in more effort and yet see fewer changes.It’s definitely not because you’re not trying hard enough. If you’re training consistently but your body isn’t responding the way it used to, this episode will help you understand why — and what it means for your approach moving forward. TIMESTAMPS: (00:00) Intro – Why Your Old Workout Approach Stops Working After 40 (00:52) The Real Question: How Much Do You Actually Need to Work Out? (02:32) Why Fitness Classes Feel Hard… but Give “Meh” Results (03:49) Low Estrogen, Inflammation & Why Muscle Gets Harder to Build (04:52) The “Stress Bucket”: Why Your Body Can’t Recover Like It Used To (10:31) The Sweet Spot: 2–4 Workouts Per Week (What That Looks Like) (18:49) Sets, Reps & Progressive Overload (Why You’re Not Seeing Change) (26:01) Signs You’re Overtraining (Puffiness, Cravings, Worse Sleep) (30:08) When Exercise Becomes Control (and Why Rest Feels So Hard) (37:16) Simple Training Blueprint + Final Takeaway 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: stephanie@vitalityoet.com ---- © 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 Hormonal belly bloat is incredibly common in perimenopause because the systems that control fluid balance, digestion, inflammation, and stress response are shifting. And when those systems are off — even slightly — your body holds on: Water. Waste. Inflammation. Which shows up as that tight, puffy, uncomfortable belly that makes you feel like nothing fits… even when you’re eating “clean.” Today I’m sharing 4 simple, practical steps that reduce hormonal belly bloat — without extreme restriction, detox teas, or punishing yourself. These are the same strategies I use with clients all the time, and they work because they support how your body actually functions in perimenopause. TIMESTAMPS: (00:00) Intro – Why Hormonal Belly Bloat Shows Up in Perimenopause (01:10) What’s Really Causing Belly Bloat (Fluid, Inflammation & Stress) (02:01) Step 1: Electrolyte Balance (Sodium vs Potassium) (05:25) Step 2: Hydration & Why Drinking More Water Reduces Bloat (06:49) Step 3: Natural Diuretic Foods That Reduce Puffiness (10:38) Step 4: Stress, Cortisol & Why Bloating Gets Worse Over the Day (16:56) Why Pushing Harder Makes Bloating Worse (18:52) Final Takeaway: Change the Signals, Change the Response 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: stephanie@vitalityoet.com ---- © 2026 Stephanie Crassweller & VitalityOET

FREE SUPPORT & RESOURCES: ‣ Book Your 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 ‣ Calorie Calculation Call: https://calendly.com/d/2p8-mxx-dgf/free-calorie-calculation-consultation-call-zoom If eating less actually worked, your body would already be responding. Calories are not just numbers. They’re signals. And your hormones, stress load, inflammation, and metabolic history decide whether those signals are used for energy… or stored as fat. You’ll learn: 👉 The early signs your calories are off (even if you’re “eating enough”) 👉 Why traditional calorie calculators break down after 40 👉 How hormones, stress, digestion, and inflammation change what your body can do with food 👉 Why eating less often makes fat loss harder—not easier 👉 What actually matters when determining the right calories for your body now TIMESTAMPS: (00:00) Intro – Why Calorie Math Stops Working After 40 (01:39) Signs Your Calories Are Wrong (Even If You’re “Eating Enough”) (03:31) Why Online Calorie Calculators Fail Women in Midlife (06:57) Metabolic History: How Dieting Lowers Calorie Burn (11:07) Hormones, Stress & Why Your Body Stores Calories (14:56) Digestion, Inflammation & Blocking Fat Burning (16:55) Muscle Mass, Training & Calorie Utilization (17:58) Protein, Carbs & Fat: Why Calories Are Signals (23:12) Final Takeaway: You Don’t Need a Better Calculator (24:34) How to Actually Find Your Real Fat-Loss Calories 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: stephanie@vitalityoet.com ---- © 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 You didn’t wake up planning to panic about your body today. But here you are. Your stomach feels heavy before you’ve even eaten. Your face looks puffier than you remember. Your clothes feel tighter than they did a few weeks ago. And suddenly your brain is loud: I need to fix this. I need control back. I can’t let this spiral. So the rules start forming: 👉 Eat less 👉 Skip meals 👉 Work out harder 👉 “Undo” the holidays And underneath all of it is the same fear so many women quietly carry: What if I just ruined my progress? This episode is for the woman sitting in that moment. The one who didn’t “fall off,” didn’t binge uncontrollably, didn’t suddenly forget discipline — but still feels uncomfortable, frustrated, and on edge in her own body after the holidays. It’s about understanding what your body is responding to — and why your gut instinct to “do more” may be the very thing keeping you stuck. If you’ve ever thought: 👉 I need to get back on track immediately 👉 I can’t afford to let this go on 👉 Why does my body react like this now? You’re not alone. And you’re not imagining it. Listen before you decide what to do next. TIMESTAMPS: (00:00) Intro – Why Old Fat Loss Strategies Stop Working in Midlife (01:08) Post-Holiday Panic: “I Feel Heavy, Puffy, and Out of Control” (03:01) Why Pushing Harder Backfires After 40 (04:01) What Actually Changed Over the Holidays (Carbs, Sodium, Alcohol, Sleep) (07:02) Why Treating Water Retention Like Fat Gain Makes Things Worse (09:05) The #1 Mistake Women Make After the Holidays (09:45) What to Do Instead: Eating Regularly to Calm Stress Hormones (11:07) Stop Chasing Sweat: Training That Reduces Inflammation (12:22) Hydration, Potassium & Releasing Water Weight (14:22) Urgency Is the Real Fat Loss Saboteur (15:56) Final Takeaway: The Holidays Aren’t the Problem — The Reaction Is 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 on: 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: stephanie@vitalityoet.com ---- © 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 In today’s episode, we break down why steps stop working for fat loss and how walking can become a powerful tool again when it’s used strategically. You’ll learn the simple adjustments that help restart fat loss without adding more workouts, more cardio, or more stress on your body. We cover 10 step-based strategies that help reduce metabolic resistance, improve blood sugar control, and send the right signal to your body—especially if you’re over 40 or in perimenopause. If you’re tired of doing everything “right” and getting nowhere, this episode is for you. TIMESTAMPS: (00:00) Intro – Using Walking to Break Fat Loss Plateaus (01:59) Why Plateaus Happen More After 40 (Stress Sensitivity & Adaptation) (03:41) Why Walking Works (Without Spiking Cortisol) (04:26) Mistake #1: Starting Too High (Leave Room to Increase Steps) (06:29) Key Strategy: Vary Walking Intensity to Avoid Adaptation (10:09) 5-Minute Post-Meal Walks for Blood Sugar & Fat Storage (12:09) Advanced Options: Weighted Vests + Terrain Changes (14:15) Recovery Walks + Short Workouts (Busy-Friendly Fat Loss) (16:13) Final Takeaway: Plateaus Don’t Need More Effort—They Need Better Signals 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 on: 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: stephanie@vitalityoet.com ---- © 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 your fat loss stalled after 40—especially if you’ve been eating less, tracking more, and trying harder than ever—this episode is for you. We’re talking about the moment so many women quietly hit: The scale stops moving. Your body feels heavier, inflamed, resistant. And the strategies that used to work… don’t anymore. In this episode, we unpack why stalls and plateaus are so common in perimenopause, why cutting more calories often backfires, and why blaming yourself only makes things worse. This is not about willpower. It’s not about motivation. And it’s definitely not about “trying harder.” It’s about understanding what your body is responding to—and why this phase of life requires a different approach. If you’ve ever thought, “No one ever explained this to me,” this conversation will land. Press play if you’re ready for clarity, relief, and a path forward that finally makes sense. TIMESTAMPS: (00:00) Intro – Why Your Calorie Deficit Isn’t Working Anymore (02:47) It’s Not Willpower — It’s Metabolic Adaptation (04:28) Why Constant Dieting Pushes You Into Fat Storage (07:19) How Metabolism Slows & Maintenance Calories Drop (10:57) Hormones, Stress & Why Fat Loss Gets Harder After 40 (14:23) What Periodized Nutrition Actually Means (16:23) Phase 1: Fixing Your Metabolism Before Fat Loss (18:40) Phase 2: Strategic Fat Loss Without Crashing Metabolism (21:30) How to Maintain Results Without Yo-Yo Dieting (22:54) Final Takeaway: You Don’t Need More Discipline — You Need a New 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 on: 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: stephanie@vitalityoet.com ---- © 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 Fat loss over 40 doesn’t require more restriction. It requires understanding how to influence the signals your body responds to. In this episode, we’re breaking down why hormones play such a powerful role in fat loss after 40—and why waiting for them to “balance themselves” keeps most women stuck. You’ll learn why your body is constantly receiving instructions to either burn fat or store it, and how those instructions can be intentionally changed. If you’ve felt like your metabolism is running the show—or that fat loss is no longer in your control—this conversation will reframe what’s actually possible. 🎧 Press play if you’re ready to stop reacting to your hormones and start directing them. GROUP COACHING: 6 Week Inflammation + Detox and Fat Loss Accelerator https://www.vitalityoet.com/6weekfatloss TIMESTAMPS: (00:00) Intro – Why Fat Loss Stops Working in Perimenopause (02:03) Why Calories Alone Don’t Work After 40 (04:01) Cortisol: The Master Hormone Controlling Fat Storage (16:01) Insulin, Blood Sugar & Why Carbs Aren’t the Problem (19:48) Thyroid, Energy & Burning Calories Efficiently (24:35) Progesterone, Estrogen & Hormone Balance for Fat Loss (30:23) The Correct Order to Fix Hormones & Lose Fat (32:09) Final Takeaway & Next Steps 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 on: 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: stephanie@vitalityoet.com ---- © 2026 Stephanie Crassweller & VitalityOET

‣ Book a COMPLEMENTARY CONSULTATION + CALORIE CALCULATION call • how much & what to eat 🍴🌮 • exercise & lifestyle recommendations 🚶‍♀️🏋🏽‍♀️ • specific resources to support your journey 📕 https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Take The Fat Loss Fix Quiz: https://1ck2gu1qfir.typeform.com/menometabolism ‣ 6 Week Fat Loss Accelerator Program: 6 Week Inflammation + Detox and Fat Loss Accelerator https://www.vitalityoet.com/6weekfatloss Do your jeans feel tight one day and fine the next? Are you constantly wondering… “Is this bloat or am I actually gaining fat?” In this episode, we break down the real difference between inflammation, bloating, and fat gain — and why most women 40+ end up dealing with both at the same time. You’ll learn: 👉 The hormonal shifts that slow digestion and speed up fat storage 👉 How estrogen, cortisol, and insulin change how your belly looks 👉 The exact symptoms that tell you if it’s bloat or fat 👉 Why “clean eating” doesn’t fix a bloated belly 👉 How inflammation blocks your fat-burning pathway 👉 Simple, science-backed steps to reduce bloat and open fat-burning pathways again If you’ve been eating less, moving more, and still feel puffy, swollen, or stuck — this episode will finally show you what’s really going on and how to fix it. Hit play. Let’s get your body burning again — not bloating and storing. TIMESTAMPS: (00:00) Intro – Am I Bloated or Am I Gaining Fat? (02:09) What Bloating Actually Is (and Why It’s Worse After 40) (03:27) Hormones, Cortisol & Digestion Explained (05:46) Fat Gain in Midlife: What’s Really Changing (07:04) Signs It’s Fat Gain vs Temporary Bloat (09:14) How Bloating Triggers Fat Storage (12:40) Bloat vs Fat vs Both: How to Tell (14:23) Fixing Bloating: Digestion, Stress & Meal Timing (17:02) Fixing Fat Gain: Muscle, Metabolism & Hormones (21:53) Why Eat Less, Move More Stops Working CONNECT WITH ME: ‣ FREE Consultation + Calorie Calculation: https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Workout Subscription: https://coach.everfit.io/package/UF858169 ‣ Join the Community: https://m.facebook.com/groups/969761266958379 ‣ Apply for Coaching: https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ Website:https://www.vitalityoet.com/ ‣ DUTCH Hormone Testing:Learn more ‣ Supplements (code VITALITY10):Shop here ‣ Instagram:@vitalityoet.stephanie Email:stephanie@vitalityoet.com © 2025 Stephanie Crassweller & VitalityOET

‣ Book Your COMPLEMENTARY CONSULATION and 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 6 week Fat Loss Accelerator Program: 6 Week Inflammation + Detox and Fat Loss Accelerator:https://www.vitalityoet.com/6weekfatloss If you’ve ever said, “I know what to do… I just don’t have time,” this episode is going to feel like a deep exhale. Women in their 30s–60s are living the busiest chapter of their lives — careers, kids, aging parents, households, emotional load, and the rollercoaster of perimenopause and menopause. And when the fatigue rises, cravings hit, inflammation flares, and weight won’t budge… it’s easy to believe the problem is simply time. In this episode, I break down: ✨ The 5 highest-return fat-loss strategies for busy women ✨ Micro-habits that open your fat-burning pathways even when life is chaos ✨ The identity shift that finally creates consistency without willpower ✨ What to STOP doing when you’re overwhelmed (and why it’s blocking fat loss) This isn’t about hustle. This isn’t about discipline. This isn’t about squeezing more into your day. It’s about learning how to work with your midlife physiology so your body finally responds — even when your life is full. You’re not failing. You’re fighting biology with outdated strategies. Tune in and learn the simple, realistic shifts that help busy women lose weight without needing more time — just less resistance. TIMESTAMPS: (00:00) – Intro: Why Fat Loss Feels Impossible When You’re Busy (01:29) – Why Traditional Fat Loss Advice Fails Busy Women (03:25) – The Hidden Cost of Decision Fatigue & Burnout (05:37) – Anchor #1: Low-Effort, High-Return Meals (09:49) – Anchor #2: Short, Strategic Workouts That Boost Metabolism (12:27) – Anchor #3: Simple Morning Habits That Support Fat Burning (15:28) – Anchor #4: Simplifying & Automating Food Decisions (18:58) – Anchor #5: Stress Management That Fits a Busy Life (24:07) – What to Stop Doing When You’re Busy (Skipping Meals, Fasting & Perfectionism) (28:06) – Final Takeaway: Less Friction, Fewer Decisions, Better Results CONNECT WITH ME ONLINE: ‣ Book a COMPLEMENTARY CONSULATION and 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 ‣ Check out our 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/ ‣ Learn more about DUTCH hormone testing with VitalityOET -https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537 ‣ Menopause supplements (use code VITALITY10 for 10% off your order) -https://shop.nutritiondynamic.com/collections/all ‣ Instagram:https://www.instagram.com/vitalityoet.stephanie ‣ 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: stephanie@vitalityoet.com ---- © 2025 Stephanie Crassweller & VitalityOET

‣ Book Your COMPLEMENTARY CONSULATION and 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/menometabolism6 week fat loss accelerator: 6 Week Inflammation + Detox and Fat Loss Accelerator If you’ve ever walked out of your doctor’s office with the words “everything is normal” while you know something is not normal… this episode is your validation. Women over 40 don’t need quick glances at standard labs. They need deeper interpretation. Because fat loss at 40, 45, 50+ is no longer just calories in, calories out. It’s physiology. Today, we’re breaking down: 1. The exact labs we use inside VitalityOET 2. The optimal ranges 3. What each marker actually measures 4. Symptoms when it’s off 5. Why it matters for women 40+ 6. Its impact on fat loss 7. Real-world lab combinations & how we build your customized plan This is where the lightbulb moment happens TIMESTAMPS: (00:00) – Intro: Why “Everything Is Normal” Isn’t Good Enough (01:29) – The Fat Loss Lab Panel Every Woman Over 40 Needs (04:03) – Blood Sugar, A1C & Insulin: Fat Burning vs Fat Storage (10:22) – Thyroid Labs Explained (TSH, T4, T3 & Reverse T3) (16:07) – Inflammation Markers & Why Fat Loss Gets Blocked (18:26) – Iron, Ferritin & Energy Production (20:37) – Liver Markers & Detoxification for Fat Loss (23:03) – Cholesterol, Triglycerides & Metabolic Health (24:15) – Hormones, SHBG, DHEA & Cortisol Testing (28:30) – Common Lab Combinations That Stall Fat Loss (36:37) – How to Use Labs to Build a Fat Loss Plan That WorksCONNECT WITH ME ONLINE:‣ Book a COMPLEMENTARY CONSULATION and 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‣ Check out our 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/‣ Learn more about DUTCH hormone testing with VitalityOET - ⁠⁠⁠⁠⁠⁠https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537⁠⁠⁠⁠⁠⁠‣ Menopause supplements (use code VITALITY10 for 10% off your order) - ⁠⁠⁠⁠⁠⁠https://shop.nutritiondynamic.com/collections/all⁠⁠⁠⁠⁠⁠‣ Instagram: ⁠⁠⁠⁠⁠⁠https://www.instagram.com/vitalityoet.stephanie⁠⁠⁠⁠⁠⁠‣ Listen the Podcast on Apple or Spotify: Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496eApple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450‣ All other links: ⁠⁠⁠⁠⁠⁠https://stan.store/vitalityoetstephanie⁠⁠⁠⁠⁠⁠‣ Email: ⁠⁠⁠⁠⁠⁠stephanie@vitalityoet.com⁠⁠⁠⁠⁠⁠ ----© 2025 Stephanie Crassweller & VitalityOET

‣ Book Your COMPLEMENTARY CONSULATION and 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 Rest isn’t working. More sleep isn’t helping. And pushing harder is only making things worse. There’s a reason so many women over 40 feel trapped in exhaustion—and it’s not just willpower, aging, or hormones “being annoying.” In this episode, we break down the two exhaustion patterns driving midlife burnout and fatigue—and why the right next step depends on which one you’re in. If you’re ready to stop guessing and finally understand what your body is doing, this episode is for you. TIMESTAMPS: (00:00) – Intro: Why You’re More Exhausted Than Ever (00:57) – Burnout vs Chronic Fatigue: What’s the Difference? (03:22) – How Energy Production Breaks Down in Midlife (06:03) – Signs It’s Mental Burnout (Wired but Tired) (08:07) – Signs It’s Physical Chronic Fatigue (10:41) – Root Causes: Stress, Hormones & Nervous System Overload (13:23) – Inflammation, Thyroid & Mitochondrial Slowdown (18:06) – How to Tell Which One You’re Dealing With (19:49) – Nervous System Tools to Recover from Burnout (26:24) – Supporting Energy, Sleep & Fatigue Recovery (29:09) – Why Everything Is Connected in Perimenopause (33:25) – Final Takeaway: Your Body Isn’t BrokenCONNECT WITH ME ONLINE:‣ Book a COMPLEMENTARY CONSULATION and 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

‣ Book Your COMPLEMENTARY CONSULATION and 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 your hormones look “normal” on paper but your body still refuses to respond… you might be dealing with high SHBG— one of the most overlooked hormone blockers for women over 40. In today’s episode, we break down what SHBG actually does, why it skyrockets during midlife, and how it can make you feel tired, puffy, unmotivated, and stuck no matter how clean you eat or how consistent you are. If you’ve been lifting, walking, eating well — yet still gaining weight or losing muscle — this episode is going to make everything click. It’s not that your body isn’t trying. It’s that your hormones are getting locked away. Tune in to learn how SHBG impacts metabolism, mood, libido, and fat loss… and what you can do to open up your fat-burning pathway again. TIMESTAMPS: (00:00) – Intro: When Your Labs Look Normal but You Feel Awful (00:55) – What Is SHBG (Sex Hormone Binding Globulin)? (02:42) – Common Symptoms of High SHBG in Midlife Women (04:08) – How High SHBG Blocks Fat Burning (07:49) – SHBG, Muscle Loss & Testosterone Decline (09:47) – Why Diets Stop Working After 40 (10:41) – What Causes SHBG to Rise (Stress, Undereating & More) (16:50) – Birth Control, Thyroid Meds & Liver Stress (19:09) – How to Lower SHBG Naturally (24:59) – Training, Sleep, Carbs & Stress Management (29:45) – Final Takeaway: Unlocking Hormones to Burn Fat Again CONNECT WITH ME ONLINE: ‣ Book a COMPLEMENTARY CONSULATION and 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 ‣ Check out our 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/ ‣ Learn more about DUTCH hormone testing with VitalityOET - ⁠⁠⁠⁠⁠⁠https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537 ⁠⁠⁠⁠⁠⁠‣ Menopause supplements (use code VITALITY10 for 10% off your order) - ⁠⁠⁠⁠⁠⁠https://shop.nutritiondynamic.com/collections/all⁠⁠⁠⁠⁠⁠ ‣ Instagram: ⁠⁠⁠⁠⁠⁠https://www.instagram.com/vitalityoet.stephanie⁠⁠⁠⁠⁠⁠ ‣ 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: ⁠⁠⁠⁠⁠⁠stephanie@vitalityoet.com ⁠⁠⁠⁠⁠⁠----© 2025 Stephanie Crassweller & VitalityOET