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

June 16, 2020 How to Keep Going When the Scales aren't Going Down. Episode 27
Continuing the theme of "when you feel like you're making big changes and not seeing any results".

When should you keep going? When should you make more changes?

Dr Orlena's Super Easy meal planning 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

10 min
June 09, 2020 Creating Healthy Habits to Keep the Weight Off. Podcast Episode 26
Do you struggle with maintaining a healthy weight? Many women find it easy to keep their weight, but heavier than they want. They can also lose the weight, but then it creeps back on.

What's going on? Why is it difficult to maintain the weight you want to be?

Dr Orlena reviews "the basics" of weight loss and thinks about how to move past these obstacles.

Dr Orlena's healthy 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

18 min
June 02, 2020 How to Combat Your Frustrations and Achieve Your Health Goals Episode 25
Whether you have project that you've put on hold because of lockdown or you're struggling with reaching your health goals, frustration is an emotion that can thwart your progress.

Frustration can push us into action. But is it always the most appropriate action?

Or are you just doing something to stop the frustration?

Dr Orlena talks about how to reach your goals (in general as well as your health and weight goals.)

Dr Orlena's Healthy 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

15 min
May 26, 2020 How to Retrain Your Brain to Lead an Amazing Life. Episode 24
Dr Jay LaGuardia chats to Dr Orlena and explains how to retrain your brain and use your thoughts to create an amazing life, increase your wellness, health and happiness.

Dr Orlena's Healthy 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

34 min
May 19, 2020 9 Easy Healthy Living Tips That Will Transform your Life. Podcast Episode 23
It can often feel like healthy living is a huge mountain to climb! An unachievable task. As with all journeys, we need to make changes one small step at a time.

Today I'm excited to welcome Dietician Tami Ross, author of "What Do I Eat Now?" Tami shares her easy and simple tips to transform your life.

Dr Orlena's 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

32 min
May 12, 2020 How Identity Affects Happiness. Podcast Episode 22
Our sense of "who we are", aka our identity plays a big role in our emotional lives. Our identity is one of the keys to a happy life.

Dr Orlena chats to Dr Nadine Kelly who tells her story of how she struggled with her identity and she changed her identity and found greater happiness.

Dr Orlena's 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

30 min
May 05, 2020 Being Grateful for Now. Episode 21
Creating a gratitude habits is a fantastic way to improve our mood. In turn, this helps us to achieve our goals and feel fit and fabulous.

Come and join the Fit and Fabulous FB group: https://www.facebook.com/groups/drorlena/

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

13 min
April 28, 2020 Healthy Fats to Support Your Weight Loss Goals. Episode 20
If you grew up in the "low fat era", it can be difficult to retain yourself to eat fats. But eat healthy fats not only helps your weight loss goal, it also has other health benefits.

Dr Orlena chats about which fats are healthy, why they help you lose weight and tasty ways to easily incorporate them in your diet.

Dr Orlena's Healthy Family Meal Plan Sample: 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

17 min
April 21, 2020How to Create an Exercise Routine You Love Podcast Episode 19
The secret to exercising without thinking is to create habits. Once you're in a habit, you do it automatically. But creating the habit can be a bit of a challenge. Here are some tips to help you create an exercise habit that you'll love.
A few short notes on creating an exercise routine you love

Habit is the key to “not thinking”.

Why? To feel good, not to lose weight. (If you want to lose weight, make changes to how you eat.)

Exercise benefits bones, muscles, flexibility, heart and lungs. And mind!

Questions to ask yourself when thinking about your routine

How to make it more fun/ doable

Exact times (within your routine. E.g. "After finishing washing up the dinner plates, I'll walk around the block.)

How realistic are your goals?

What obstacles are you going to face?

What will you feel after your exercise?

What will you feel like if you "fail"? (Remember not to be judgemental.)

Last thoughts on your exercise routine.
You’re doing it for you!
On line Exercise Recommendations
Thank you to the Fit and Fabulous FB group for these recommendations!

PE with Joe Wicks (on Youtube). Great for families.

Sydney Cummings (Youtube)

Zumba Strong (Youtube)

Down Dog App

Yoga With Adrienne (Youtube)

Beachbody (a paid service.)

Dr Orlena's Healthy Meal Plan: 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
25 min
April 14, 2020 Rethinking Hunger to Lose Weight Episode 18
Many people tell me that they "only eat when they're hungry" and are struggling to lose weight. In this episode, I'll explain why that is and how you can rethink hunger to help you lose weight.

Dr Orlena's Healthy Meal plan and 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

14 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.