Fit and Fabulous at Forty and Beyond with Dr Orlena

By Dr Orlena Kerek weight loss coachAlternative Health Health & Fitness Education Self-Improvement

Fit and Fabulous at Forty and Beyond with Dr Orlena episodes

September 01, 2020 How to Balance Screen Time Limits for Kids for a Calm and Healthy Family Life Podcast Episode 89
Most kids I've met love screen time. I don't know about yours, by if my kids aren't hooked up, they're asking to plug themselves in. As a mother, I can see the benefits of screen time for kids (not least, a bit of peace and quiet for me.)

But what about our kids' brains? I worry that young brains get hooked on screen time (not to mention my own, older brain!)

Plus I notice that there's often an undercurrent of stress surrounding screen time. When can we have more? Can I play longer? The screaming and crying when it's over.

How can us parents manage screen time so that our kids can enjoy it in a healthy way?

Dr Tara Egan is here to help us out.

Dr Orlena's Family Meal System: https://www.drorlena.com/healthy-family-meal-plan

Free trial of Dr Orlena´s Menopause Thrive Community:
A doctor-led community for women done with menopause belly, broken sleep and flat energy — and done starting over.
Inside: 
⚡ Menopause Habits That Stick: 14-day sprint 
🥗 48 Menopause Thrive Recipes 
✅ The Menopause Thrive Checklist 
🩺 Weekly live Q&A with me 
👊 Access to me, here daily 
🤝 Women who get it
Free trial: https://www.skool.com/dr-orlena-menopause-thrive/about

39 min
August 25, 2020 3 Easy Ways to Connect with Your Kids so They Grow Up Fit and Fabulous Episode 88
As a parent of 4 young kids, I've noticed that kids can add a lot of stress to my day. All the shouting, screaming and big emotions.

I want life to be calm and stress free. And I want to enjoy my kids! I want to have fun with them rather than feeling I'm battling them all the time.

Dr Orlena chats to Kristina Campos from The Impactful Parent about easy ways to connect with our kids so that we can all enjoy a calm and less stressed family life. And so our kids can grow up fit and fabulous.

Dr Orlena's Family Meal Plan: https://www.drorlena.com/healthy-family-meal-plan

Free trial of Dr Orlena´s Menopause Thrive Community:
A doctor-led community for women done with menopause belly, broken sleep and flat energy — and done starting over.
Inside: 
⚡ Menopause Habits That Stick: 14-day sprint 
🥗 48 Menopause Thrive Recipes 
✅ The Menopause Thrive Checklist 
🩺 Weekly live Q&A with me 
👊 Access to me, here daily 
🤝 Women who get it
Free trial: https://www.skool.com/dr-orlena-menopause-thrive/about

29 min
August 18, 2020 EFT. A simple tool to help you relax and reduce stress. Episode 87
Part of a healthy life is being able to reduce and manage our stress levels.

EFT is a simple tool that we can all implement to help us and our family relax.

EFT stands for emotional freedom technique. It involves tapping on acupressure points around the arms, head and face whilst reciting phrases that target an emotional issue in your life.

Kate Moryoussef is a registered EFT therapist and explains what it is and how it can transform your life.

Free trial of Dr Orlena´s Menopause Thrive Community:
A doctor-led community for women done with menopause belly, broken sleep and flat energy — and done starting over.
Inside: 
⚡ Menopause Habits That Stick: 14-day sprint 
🥗 48 Menopause Thrive Recipes 
✅ The Menopause Thrive Checklist 
🩺 Weekly live Q&A with me 
👊 Access to me, here daily 
🤝 Women who get it
Free trial: https://www.skool.com/dr-orlena-menopause-thrive/about

30 min
August 11, 2020 How a Tidy House Helps You Stay Fit and Fabulous Episode 35
Healthy habits aren’t about discipline, they’re all about how you set up your life to make them easy. Including your house!

A cluttered house increases feeling of stress and make it harder for you to maintain your healthy habits.

Equally a decluttered house is calming, relaxing and supports your healthy habits.

Today I welcome Lisa Zawrotny from Positively Productive to help us declutter so our healthy habits happen without us thinking about them.
The Fit and Fabulous Family Program
Find out more here: https://www.drorlena.com/fit-and-fabulous-family

Free trial of Dr Orlena´s Menopause Thrive Community:
A doctor-led community for women done with menopause belly, broken sleep and flat energy — and done starting over.
Inside: 
⚡ Menopause Habits That Stick: 14-day sprint 
🥗 48 Menopause Thrive Recipes 
✅ The Menopause Thrive Checklist 
🩺 Weekly live Q&A with me 
👊 Access to me, here daily 
🤝 Women who get it
Free trial: https://www.skool.com/dr-orlena-menopause-thrive/about

36 min
August 01, 2020 Discover how Punam Transformed her Life and Now Feels Younger . Episode 34
Today I’m really excited to share Punam’s story with you. She has totally transformed her life from “couch potato” to “fit and fabulous”. She says she even feels younger than she used to!

I want you to be inspired by her story and realise that if she can do it, so can you!

Fit and Fabulous Family Program: https://www.drorlena.com/fit-and-fabulous-family

Free trial of Dr Orlena´s Menopause Thrive Community:
A doctor-led community for women done with menopause belly, broken sleep and flat energy — and done starting over.
Inside: 
⚡ Menopause Habits That Stick: 14-day sprint 
🥗 48 Menopause Thrive Recipes 
✅ The Menopause Thrive Checklist 
🩺 Weekly live Q&A with me 
👊 Access to me, here daily 
🤝 Women who get it
Free trial: https://www.skool.com/dr-orlena-menopause-thrive/about

30 min
July 16, 2020 How Every Family can make Breakfast Healthy and Easy Even If You're Super Busy Episode 32
Some people say breakfast is the most important meal of the day. But so often we rely on breakfast cereals for a quick and easy meal.

Are breakfast cereals healthy? Or are they really sugar in a box?

If breakfast cereal isn't the solution, how can we make a healthy breakfast quickly?

In this episode I look at healthy alternatives to "sugar in a box".

Dr Orlena's Healthy Meal Systems Video: https://www.drorlena.com/healthy-family-meal-plan

Free trial of Dr Orlena´s Menopause Thrive Community:
A doctor-led community for women done with menopause belly, broken sleep and flat energy — and done starting over.
Inside: 
⚡ Menopause Habits That Stick: 14-day sprint 
🥗 48 Menopause Thrive Recipes 
✅ The Menopause Thrive Checklist 
🩺 Weekly live Q&A with me 
👊 Access to me, here daily 
🤝 Women who get it
Free trial: https://www.skool.com/dr-orlena-menopause-thrive/about

23 min
July 14, 2020 How to stop siblings fighting so you can enjoy a calm family life. Episode 31
Siblings fighting is enough to raise any parent's stress levels. Even the most patient! When parents get stressed we often take it out on our kids creating a "down the plug hole" spiral.

Rachel Bailey explains how we can stop siblings fight and restore peace and calm to the family. Calmer family, happier parents, happier children.

Dr Orlena's "healthy eating systems" video: https://www.drorlena.com/healthy-family-meal-plan

Free trial of Dr Orlena´s Menopause Thrive Community:
A doctor-led community for women done with menopause belly, broken sleep and flat energy — and done starting over.
Inside: 
⚡ Menopause Habits That Stick: 14-day sprint 
🥗 48 Menopause Thrive Recipes 
✅ The Menopause Thrive Checklist 
🩺 Weekly live Q&A with me 
👊 Access to me, here daily 
🤝 Women who get it
Free trial: https://www.skool.com/dr-orlena-menopause-thrive/about

38 min
July 06, 2020 The Unbelievably Easy Way to Nurture Healthy Habits for Kids Episode 30
As an adult I realise that my "life long swimming habit" started in childhood. How did my parents help me to love swimming without me even realising it?

How can we in turn help our kids to form healthy eating and living habits so can grow into healthy adults without having to think about it?

Dr Orlena's Healthy Eating System: https://www.drorlena.com/healthy-family-meal-plan

Free trial of Dr Orlena´s Menopause Thrive Community:
A doctor-led community for women done with menopause belly, broken sleep and flat energy — and done starting over.
Inside: 
⚡ Menopause Habits That Stick: 14-day sprint 
🥗 48 Menopause Thrive Recipes 
✅ The Menopause Thrive Checklist 
🩺 Weekly live Q&A with me 
👊 Access to me, here daily 
🤝 Women who get it
Free trial: https://www.skool.com/dr-orlena-menopause-thrive/about

22 min
June 30, 2020 My Proven Method to Introduce New Foods to Kids Without the Fuss. Podcast Episode 29
Kids who won’t try new foods can drive parents crazy. We want to cook exciting new foods (or even just not our weekly fare) but we’re too scared because we know our kids will kick up a huge fuss. We’ll end up with meal time battles, stress and hungry kids. It feels as if it’s easier just to stick to the same 3 meals every week. But at what cost?

As a pediatric doctor, I know how important it is for kids to eat healthy foods, as well as variety. It wasn’t until I became a parent to picky eaters that I realised how difficult it can be to get kids to eat vegetables.

Today I share with my method of helping my own picky kids so that I can enjoy eating the food I want to eat, without having to worry that my kids will go hungry.

- How to present new foods to kids in a calm way so that you can enjoy meal times.
- Useful tools to present new foods to increase the chance of your child trying them so they can grow up to be healthy eaters.
- The one big mistake that many parents make that actually makes picky eating worse.

Dr Orlena's Healthy Eating System: https://www.drorlena.com/healthy-family-meal-plan

Healthy Kids and Mum Bundle: https://www.drorlena.com/offers/rRfVxzGM/checkout

Free trial of Dr Orlena´s Menopause Thrive Community:
A doctor-led community for women done with menopause belly, broken sleep and flat energy — and done starting over.
Inside: 
⚡ Menopause Habits That Stick: 14-day sprint 
🥗 48 Menopause Thrive Recipes 
✅ The Menopause Thrive Checklist 
🩺 Weekly live Q&A with me 
👊 Access to me, here daily 
🤝 Women who get it
Free trial: https://www.skool.com/dr-orlena-menopause-thrive/about

35 min
June 23, 2020 My Proven Method to Teach Kids Healthy Eating Without the Fuss. Podcast Episode 28
Most kids don't eat healthy foods by choice. The good news is we have the whole of their childhood to teach them healthy eating habits. Taking a step back and looking at the big picture allows up to create habits so that healthy eating for the whole family is easy and fun.

- How to present healthy foods so your kids choose to eat them which means no more meal time battles
- Create a healthy routine so you don’t have to think about it which means healthy eating comes naturally
- How to easily teach your kids healthy eating habits so they love healthy eating and grow into adults with healthy habits
- Why your healthy eating is the key to teaching your kids healthy eating without the fuss

Dr Orlena's Healthy Eating System: https://www.drorlena.com/healthy-family-meal-plan

Healthy Kids and Mum Bundle: https://www.drorlena.com/offers/rRfVxzGM/checkout

Free trial of Dr Orlena´s Menopause Thrive Community:
A doctor-led community for women done with menopause belly, broken sleep and flat energy — and done starting over.
Inside: 
⚡ Menopause Habits That Stick: 14-day sprint 
🥗 48 Menopause Thrive Recipes 
✅ The Menopause Thrive Checklist 
🩺 Weekly live Q&A with me 
👊 Access to me, here daily 
🤝 Women who get it
Free trial: https://www.skool.com/dr-orlena-menopause-thrive/about

32 min

About Fit and Fabulous at Forty and Beyond with Dr Orlena

From the publisher's feed

Welcome to Your Journey Back to Vibrant Health

If you're a woman over 40 who feels like her body has stopped cooperating—despite doing everything that used to work—you're in the right…

place.

This podcast is for you if you're juggling aging parents, demanding kids, a stressful career, and the hormonal rollercoaster of menopause that's turned your metabolism upside down. Maybe you're frustrated because the diet and exercise routine that worked in your 30s now feels completely useless. Those shifting hormones aren't just affecting your mood—they're making it harder to lose weight, build muscle, and maintain the energy you once had. You're not broken, and you're definitely not alone.

I know you want more than just to lose weight. You want to feel like yourself again—strong, vibrant, and confident in your own skin. You want the peace of mind that comes with knowing you're truly taking care of your long-term health.

Here's what makes this different: I don't believe in depriving yourself or following someone else's rigid rules. Instead, I'll guide you through my proven 4-pillar system that transforms women's lives from the inside out:

🌱 Nourishing Nutrition - Plant-forward eating that fuels your body (yes, you can still enjoy meat!), focusing on 30g protein per meal, 30g fiber daily, and 30 different plants weekly

💪 Movement That Lights You Up - Exercise you actually enjoy, plus the specific strength and interval training that works with your changing hormones instead of against them

😴 Restorative Sleep - The foundation that makes everything else possible

🧠 Emotional Wellness - Breaking free from stress eating, self-criticism, and the habit of putting everyone else first

Each episode gives you practical, science-backed strategies that acknowledge the reality of your hormonal changes and fit into your real life—not some fantasy version where you have unlimited time, zero responsibilities, and a 25-year-old's metabolism.

We'll tackle the biggest obstacles holding you back: feeling too busy to prioritize yourself, lacking a clear system that works, and turning to food when life gets overwhelming.

My goal? To help you build "oak tree" habits—strong, sustainable practices that become part of who you are, not another thing on your to-do list.

If you're ready to stop fighting your body and start working with it, welcome home. Your most vibrant, confident self is waiting.