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

January 14, 2020 How Not to Die Episode 54
Have you heard of the book “How Not to Die” by Michael Greger, MD? What a great title! Today I’m exploring Dr Greger’s book and messages. The bits I love and the bits I’m not so sure about!
New me Challenge: https://www.drorlena.com/new-me
21 min
January 09, 2020 How To Start Healthy Eating Habits. Episode 53
In this episode, Dr Orlena talks about how to changing your habits to eat and live more healthily starts with self awareness. Big changes can happen over a period of time. But those big changes start with little changes. And little changes start with the awareness of what you want to change.

Links in the show:

5 Day 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

17 min
January 09, 2020 How To Start Healthy Eating Habits. Episode 53
In this episode, Dr Orlena talks about how to changing your habits to eat and live more healthily starts with self awareness. Big changes can happen over a period of time. But those big changes start with little changes. And little changes start with the awareness of what you want to change.
Links in the show:
5 Day New Year New Me Challenge: https://www.drorlena.com/new-me
16 min
December 24, 2019 One Simple Tool for Happiness. Episode 52
Have you ever stopped to think about what it means to forgive someone?

"To cease to feel resent against..."

Once we forgive, we let go off resentment and all the negative energy that is eating us up.

Forgiveness is a super simple tool that helps us become more positive and happy.

Find out what happened when Dr Orlena first turned her mind to forgiveness.

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
December 24, 2019 One Simple Tool for Happiness. Episode 52
Have you ever stopped to think about what it means to forgive someone?
"To cease to feel resent against..."
Once we forgive, we let go off resentment and all the negative energy that is eating us up.
Forgiveness is a super simple tool that helps us become more positive and happy.
Find out what happened when Dr Orlena first turned her mind to forgiveness.
13 min
December 17, 2019 How to Change Your Eating Habits When You Have to Cook for Your Family. Episode 51
Understanding what a healthy diet is, is just the first step. The next step is making changes to your way of eating. If you have to cook for other people, life gets complicated!

Today I’m giving you tips so that you can change the way you eat whilst still cooking for your family. We’ll be looking at tactics to keep everyone happy.

Show notes: https://www.drorlena.com/blog/how-to-loose-weight-and-cook-for-your-family-podcast-episode

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
December 17, 2019 How to Change Your Eating Habits When You Have to Cook for Your Family. Episode 51
Understanding what a healthy diet is, is just the first step. The next step is making changes to your way of eating. If you have to cook for other people, life gets complicated!
Today I’m giving you tips so that you can change the way you eat whilst still cooking for your family. We’ll be looking at tactics to keep everyone happy.
Show notes: https://www.drorlena.com/blog/how-to-loose-weight-and-cook-for-your-family-podcast-episode
27 min
December 10, 2019 How Hormones Affect Our Weight. Episode 50
If it feels like you’re doing “everything right” and still not losing weight, it might be that you have a hormonal imbalance.
Today we’re talking all things “hormones and weight loss”. There are 5 big hormones that affect our weight: insulin, cortisol, grehlin, leptin and melatonin. We’ll be chatting about how hormonal imbalances affect weight gain. And what we can do to prevent hormonal imbalances.

Show notes: https://www.drorlena.com/blog/how-hormones-affect-weight-loss

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

44 min
December 10, 2019 How Hormones Affect Our Weight. Episode 50
If it feels like you’re doing “everything right” and still not losing weight, it might be that you have a hormonal imbalance.
Today we’re talking all things “hormones and weight loss”. There are 5 big hormones that affect our weight: insulin, cortisol, grehlin, leptin and melatonin. We’ll be chatting about how hormonal imbalances affect weight gain. And what we can do to prevent hormonal imbalances.
43 min
December 03, 2019The Benefits of Deep Breathing. Episode 49
There are many benefits of learning how to breath deeply. Deep breathing is a fantastic tool to use when we’re stressed or angry. We need to practise breathing deeply so that when we’re overwhelmed, we can remember to focus on our breath.

Show notes:https://www.drorlena.com/blog/the-benefits-of-deep-breathing-podcast-episode-48
Links Mentioned

3 Easy Steps to Weight Loss for Busy Mums

Work with me

My Kitchen Miracles

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

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.