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 10, 2019 Everything You Need to Know About Gluten. Episode 22
Gluten is a controversial area. There are many experts who think that gluten is hugely inflammatory and contributes to many diseases.
We know that people with coeliac disease can't tolerate gluten. But what about people who don't have coeliac disease?
Should they exclude all gluten?
In today's episode Dr Ash explains what gluten is, how it can affect our bodies and what we should do to find our "gluten threshold".
New Me Challenge: https://www.drorlena.com/new-me
49 min
June 04, 2019 How to Handle Other People's Judgement of You. Episode 21
We spend so much of our time worrying about what other people think of us.

In today's show, Dr Orlena gives you some powerful tools to blow other people's judgements away.

Show notes: https://www.drorlena.com/blog/how-to-handle-other-people-s-judgement-of-you-podcast-episode-21

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
May 28, 2019 How to Eat 30g of fibre a day. Episode 20
A recent study showed that eating 30g of fibre a day reduces "all cause mortality". Meaning that it's good for us!

But how do we incorporate 30g of fibre into our day?

Dr Orlena gives us some easy and actionable tips!

Show notes: https://www.drorlena.com/blog/how-to-eat-30g-of-fibre-a-day-podcast-episode-19

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

25 min
May 21, 2019 Everything You Need to Know About Type 2 Diabetes. Episode 19
Type 2 Diabetes is a devastating disease that is largely preventable with diet and lifestyle measures.

Today I'm talking to Julie Doan to find out all about diabetes and what we can do to avoid it.

Show notes: https://www.drorlena.com/blog/prediabetes%20and%20diabetes

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

44 min
May 12, 2019 What I Teach. Episode 18
Our Health is In Our Hands
The pillars of our health are diet, exercise, sleep, emotional health and mindset.
Diet Is Pillar Number 1
Eat lots of vegetables and less packaged foods!
Exercise is Pillar Number 2
Movement is life!

You don’t have to do heaps of exercise.
Sleep Is Pillar Number 3
We’ve only recently come to realise how important sleep is to our health and productivity.
Emotional Health and Mindset are Integral to Our Wellbeing Alcohol is Very Damaging to Our Health 2.Daily Routine is Everything
The small things add up to make or break our healthy lifestyle.
3.Value What You Have
It’s so easy to undervalue what we have. We all have something that we can be grateful for.

We need to take time to appreciate the good things in life.
4. Mindset is Everything 5. We Create Our Own Lives 6. We are Responsible for Our Own Emotions
“The worst that can happen is an emotion!”

Show notes: https://www.drorlena.com/blog/what-i-teach-the-core-points-of-my-teaching-podcast-episode-18

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

25 min
May 12, 2019 What I Teach. Episode 18
Our Health is In Our Hands
The pillars of our health are diet, exercise, sleep, emotional health and mindset.
New Me Challenge: https://www.drorlena.com/new-me
24 min
May 07, 2019 How to Lead an Amazing Life. Episode 17
How do you create your dream life?

Whether you want to lose weight, get more fit or be happier, you have to make a plan.

And stick to it.

In today's episode, Dr Orlena tells her story of how she transformed her life and gives you the tools to start your transformation.

Show notes: https://www.drorlena.com/blog/how-to-lead-an-amazing-life-podcast-episode-17

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

23 min
May 07, 2019 How to Lead an Amazing Life. Episode 17
How do you create your dream life?
Whether you want to lose weight, get more fit or be happier, you have to make a plan.
And stick to it.
In today's episode, Dr Orlena tells her story of how she transformed her life and gives you the tools to start your transformation.
New Me Challenge: https://www.drorlena.com/new-me
22 min
April 30, 2019 How to Love Your Life Without Alcohol. Podcast Episode 16.
Alcohol is widely accepted in society today. It’s considered normal to drink large amounts of alcohol because it’s fun and helps us to socialise.

We’ve all been there. I don’t know about you but I look back on my University years and my liver shudders. Medical students are some of the worst offenders when it comes to alcohol consumption.
Alcohol is Bad For Us
The sad thing is that alcohol is bad for us. I know many people don’t like to think about it but alcohol damages our bodies.

Much easier just to pour yourself another beer and forget about the consequences.

Alcohol is a risk factor for many cancers. Drinking alcohol in excess damages our livers, pancreas, hearts and immune system.

Today I'm super excited to invite Rebecca from "Sexy Sobriety" to talk about her story.

Show notes: https://www.drorlena.com/blog/how-to-love-your-life-without-alcohol-podcast-episode-16

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

28 min
April 30, 2019 How to Love Your Life Without Alcohol. Podcast Episode 16.
Alcohol is widely accepted in society today. It’s considered normal to drink large amounts of alcohol because it’s fun and helps us to socialise.
Alcohol is a risk factor for many cancers. Drinking alcohol in excess damages our livers, pancreas, hearts and immune system.
So is it possible to love your life and not drink alcohol? Today I'm chatting with Rebecca Weller from "Sexy Sobriety" to find out.
New Me Challenge: https://www.drorlena.com/new-me
26 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.