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

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/
27 min
November 08, 2019 The One Thing You Need to Do To Lose Weight Episode 45
This is part 1 of 4 of the How to lose weight and lead a healthy lifestyle workshop.

Today, I'll share the one thing that you need to do to start your weight loss and healthy living journey.

Plus an overview of the 4 pillars of self care and healthy living.

Website: 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

18 min
November 08, 2019 The One Thing You Need to Do To Lose Weight Episode 45
This is part 1 of 4 of the How to lose weight and lead a healthy lifestyle workshop.
Today, I'll share the one thing that you need to do to start your weight loss and healthy living journey.
Plus an overview of the 4 pillars of self care and healthy living.
Website: https://www.drorlena.com/
18 min
November 05, 2019 Weight Loss and Healthy Living with the Med Style Diet. Episode 44
Who says that weight loss and healthy living has to be about boring dull foods?

Dr Orlena explains the research behind the Med Style Diet.

How easy it is to prepare food in the "med style way".

Plus WHY it's so healthy for us.

Show notes: https://www.drorlena.com/blog/weight-loss-and-healthy-living-with-the-med-style-diet-podcast

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

33 min
November 05, 2019 Weight Loss and Healthy Living with the Med Style Diet. Episode 44
Who says that weight loss and healthy living has to be about boring dull foods?
Dr Orlena explains the research behind the Med Style Diet.
How easy it is to prepare food in the "med style way".
Plus WHY it's so healthy for us.
Show notes: https://www.drorlena.com/blog/weight-loss-and-healthy-living-with-the-med-style-diet-podcast
31 min
October 29, 2019 How to Lose Weight and Lead a Healthy Life By Changing Your Identity. Episode 43
The key to weight loss and healthy living is to create healthy habits. The key to creating healthy habits is your personal identity. Do you think of yourself as a healthy person?

"Identity change is the North Start of habit change" said James Clear.

You need to decide the type of person you want to be and prove it to yourself with small wins.

Elizabeth Sherman, "the Queen of Habit Change" is a weight loss and health coach. She chats to Dr Orlena about how you can change your identity, create healthy habits, lose weight and lead a healthy life.

Show notes: https://www.drorlena.com/blog/weight-loss-healthy-identitiy

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
October 29, 2019 How to Lose Weight and Lead a Healthy Life By Changing Your Identity. Episode 43
The key to weight loss and healthy living is to create healthy habits. The key to creating healthy habits is your personal identity. Do you think of yourself as a healthy person?
"Identity change is the North Start of habit change" said James Clear.
You need to decide the type of person you want to be and prove it to yourself with small wins.
32 min
October 22, 2019 How Gratitude Can Help You Lose Weight. Episode 42
Most people don't take enough time to pause and appreciate what they have. There are so many benefits of being grateful. Improved health, self esteem and happiness!

Our brains are naturally wired to see the negative in things but gratitude is a simple habit that you can cultivate.

Getting into the "gratitude habit" will help you lose weight and achieve any goal you want!

Show notes here.

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
October 22, 2019 How Gratitude Can Help You Lose Weight. Episode 42
Most people don't take enough time to pause and appreciate what they have. There are so many benefits of being grateful. Improved health, self esteem and happiness!
Our brains are naturally wired to see the negative in things but gratitude is a simple habit that you can cultivate.
Getting into the "gratitude habit" will help you lose weight and achieve any goal you want!
26 min
October 15, 2019 How to Create Healthy Habits to Support Weight Loss. Episode 41
We are creatures of habits. Everyday we do things without thinking. Out of habit.

Some of our habits are "healthy habits". Some of our habits aren't!

How do we change our habits so that we have more of the healthy ones and less of the unhealthy ones?

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

24 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.