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

March 19, 2020 Thriving in Lock Down With Kids. Episode 12
Living life with the new norm of not being allowed out of the house.
Tips, tricks and thoughts about how to thrive these difficult times with kids.
Dr Orlena's Healthy Family Meal Plan: https://www.drorlena.com/healthy-family-meal-plan
21 min
March 17, 2020 The Simple System that Keeps Kids Happy and Helps you Shed the Pounds. Episode 11
Systems and habits are the keys to healthy eating and losing weight without thinking.

But many parents find it difficult to meet their healthy eating needs as well as keep their kids happy.

I want to show you how I feed my family of 4 (including 2 picky eaters) and eat healthily.

I don't expect you to follow my system. I want to show you that it can be easy.

Dr Orlena's Healthy 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

41 min
March 17, 2020 The Simple System that Keeps Kids Happy and Helps you Shed the Pounds. Episode 11
Systems and habits are the keys to healthy eating and losing weight without thinking.
But many parents find it difficult to meet their healthy eating needs as well as keep their kids happy.
I want to show you how I feed my family of 4 (including 2 picky eaters) and eat healthily.
I don't expect you to follow my system. I want to show you that it can be easy.
Dr Orlena's Healthy Family Meal Plan: https://www.drorlena.com/healthy-family-meal-plan
39 min
March 09, 2020 Top 10 Healthy Living Resources
It's a jungle out there if you want to start reading about healthy eating and living. Today I'm sharing my favourite healthy eating and living resources.

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
March 09, 2020 Top 10 Healthy Living Resources
It's a jungle out there if you want to start reading about healthy eating and living. Today I'm sharing my favourite healthy eating and living resources.
30 min
March 03, 2020 Menopause and Weight Loss. Episode 62
Dr Sally Norton a consultant surgeon and weight loss expert. She explains why women put on weight during the menopause and how to lose weight and keep it off.

Show notes: https://www.drorlena.com/blog/how-to-lose-weight-after-the-menopause

New Me Challenge: https://www.drorlena.com/new-me

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

37 min
March 03, 2020 Menopause and Weight Loss. Episode 62
Dr Sally Norton a consultant surgeon and weight loss expert. She explains why women put on weight during the menopause and how to lose weight and keep it off.
Show notes: https://www.drorlena.com/blog/how-to-lose-weight-after-the-menopause
New Me Challenge: https://www.drorlena.com/new-me
35 min
February 25, 2020 Combating Carbohydrate Cravings Episode 60
Hands up who gets cravings? You can't do anything until you've eaten the donut, drunk the coffee and gobbled up a packet of crisps.

Why is it that food can have such a hold over you?

Dr Orlena explains what's going on.

How your dopamine receptors are driving your behaviour. And how you can fix your cravings so that food no longer has a hold over you. But you can still enjoy it!

New Me Challenge: https://www.drorlena.com/new-me

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

20 min
February 25, 2020 Combating Carbohydrate Cravings Episode 60
Hands up who gets cravings? You can't do anything until you've eaten the donut, drunk the coffee and gobbled up a packet of crisps.
Why is it that food can have such a hold over you?
Dr Orlena explains what's going on.
How your dopamine receptors are driving your behaviour. And how you can fix your cravings so that food no longer has a hold over you. But you can still enjoy it!
New Me Challenge: https://www.drorlena.com/new-me
19 min
February 18, 2020 Combating Self Sabotaging Behaviour Episode 59
I’ve seen this with several clients. As they get closer to their dream weight, they find themselves doing things that they wouldn’t normally do.

Eating food that’s sabotaging their efforts.

It’s as if their body is saying “whoops, we’re getting a bit close to that goal so let’s eat loads and stay this weight because it’s safe.”

How do you identify and change self sabotaging behaviour so that you can reach your weight loss goals?

New Me Challenge: https://www.drorlena.com/new-me

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

21 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.