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

December 03, 2019 The 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
17 min
November 26, 2019 How to easily incorporate movement into your day with Katy Lush. Episode 48
Today we’re talking about easy ways to add movement into our day. Having a regular exercise routine is fantastic for our bodies. In our modern lives, it’s easy to be sedentary for most of the day (even if we do exercise.) Our bodies are made to move! We feel fit and fabulous when we use our muscles. So let's find out how we can create more movement as we go around our daily lives.

Show notes: https://www.drorlena.com/blog/how-to-easily-incorporate-movement-into-your-day-with-katy-lush-episode-47

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
November 26, 2019 How to easily incorporate movement into your day with Katy Lush. Episode 48
Today we’re talking about easy ways to add movement into our day. Having a regular exercise routine is fantastic for our bodies. In our modern lives, it’s easy to be sedentary for most of the day (even if we do exercise.) Our bodies are made to move! We feel fit and fabulous when we use our muscles. So let's find out how we can create more movement as we go around our daily lives.
Show notes: https://www.drorlena.com/blog/how-to-easily-incorporate-movement-into-your-day-with-katy-lush-episode-47
34 min
November 19, 2019 One Easy Way to Change the Way you Eat. Episode 47
Whether you want to eat healthily to lose weight, for health benefits or both, you need to make changes.

Change can be tough!

One super easy tool is to try out new changes with curiosity.

Dr Orlena's website: https://www.drorlena.com/

Links mentioned in episode: Dr Orlena's Healthy Reboot: https://www.drorlena.com/healthy-reboot

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
November 19, 2019 One Easy Way to Change the Way you Eat. Episode 47
Whether you want to eat healthily to lose weight, for health benefits or both, you need to make changes.
Change can be tough!
One super easy tool is to try out new changes with curiosity.
Dr Orlena's website: https://www.drorlena.com/
Links mentioned in episode: Dr Orlena's Healthy Reboot: https://www.drorlena.com/healthy-reboot
17 min
November 14, 2019 How to Easily Create Healthy Habits that Work for You
The key to doing anything without thinking is to turn it into a habit.

But how do you change your habits? Do you have to be really disciplined to have healthy habits?

No!

It's all about creating habits that work for you.

Dr Orlena has 3 big tips for creating healthy habits that are fun and easy.

Dr Orlena's site: https://www.drorlena.com/

Survey mentioned in the recording: https://www.drorlena.com/pages/survey

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

27 min
November 14, 2019 How to Easily Create Healthy Habits that Work for You
The key to doing anything without thinking is to turn it into a habit.
But how do you change your habits? Do you have to be really disciplined to have healthy habits?
No!
It's all about creating habits that work for you.
Dr Orlena has 3 big tips for creating healthy habits that are fun and easy.
Dr Orlena's site: https://www.drorlena.com/
Survey mentioned in the recording: https://www.drorlena.com/pages/survey
26 min
November 12, 2019 Starting your healthy eating and weight loss journey
Today we're talking about your journey. How you start to eat healthily. How you start your weight loss journey. How you start your journey to feeling fit and fabulous.

Link mentioned in audio: https://www.drorlena.com/healthy-reboot

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
November 12, 2019 Starting your healthy eating and weight loss journey
Today we're talking about your journey. How you start to eat healthily. How you start your weight loss journey. How you start your journey to feeling fit and fabulous.
Link mentioned in audio: https://www.drorlena.com/healthy-reboot
21 min
November 12, 2019 3 Easy Nutritional Steps to Weight Loss and Healthy Eating Episode 46
An overview of what affects weight gain.

Hormones, nutrition, exercise, sleep, mindset and habits (to name a few!)

How does insulin work? And how does it affect weight gain?

How can you eat in a way that supports your weight loss goals, but is also sustainable.

The 3 easy nutritional steps that I use with my private clients to make weight loss easy and fun.

https://www.drorlena.com/

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

28 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.