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

April 23, 2019 How to Create Habits that Serve You. Episode 15.
We are creatures of habit. We do most of our daily actions out of habit. Without thinking.

This means that habits can help feel better, get more fit and healthy.

Or they can make us feel worse. Eating out of habit. Not exercising out of habit.

Once we’re “in a habit”, it’s easy to maintain.

But why do we so often think, “I can’t be bothered to create that habit”?

How can we create habits that serve us?

Show notes: https://www.drorlena.com/blog/how-to-make-habits-that-serve-you-podcast-episode-15

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

16 min
April 23, 2019 How to Create Habits that Serve You. Episode 15.
We are creatures of habit. We do most of our daily actions out of habit. Without thinking.
This means that habits can help feel better, get more fit and healthy.
New Me Challenge: https://www.drorlena.com/new-me
Or they can make us feel worse. Eating out of habit. Not exercising out of habit.
Once we’re “in a habit”, it’s easy to maintain.
But why do we so often think, “I can’t be bothered to create that habit”?
16 min
April 16, 2019 How Magic Words Change Our Actions. Episode 14.
The way we talk to ourselves can have a powerful impact on the actions we take.

Normally we aren't even aware of how we talk to ourselves. Those deep ingrained thoughts that lead us to feel in a certain way. Which leads us to act in a certain way.

Ever noticed how your kids say "I can't do it!" and you can see that they can.

They just think they can't.

It's the same with us. We tell ourselves stories about ourselves that aren't true.

"Magic words" are a fantastic way to tell ourselves a new story and change our feelings and actions!

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

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
April 16, 2019 How Magic Words Change Our Actions. Episode 14.
Normally we aren't aware of how we talk to ourselves. Those deep ingrained thoughts lead us to feel in certain way. Which leads us to act in certain way.
Ever noticed your kids say "I can't do it!" and you know they can?
They just think they can't.
It's the same with us.
"Magic words" are a fantastic way to tell ourselves a new story and change our feelings and actions!
New Me Challenge: https://www.drorlena.com/new-
16 min
April 09, 2019How to Reduce Your Risk of Cancer With Lifestyle. Episode 13
Today I'm chatting with Dr Mhairi Morris, lecturer at Loughborough University. We're talking about simple changes that you can make to your lifestyle that will reduce your risk of cancer.

In a nutshell:

Exercise

Don’t smoke.

Avoid sun damage.

Be a healthy weight.

Sleep 7-8 hours a night.

Avoid “bad stress”.

Breastfeed

Don’t take HRT.

Show notes: https://www.drorlena.com/blog/reducing-your-risk-of-cancer-through-lifestyle-with-dr-mhairi-morris

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
35 min
April 09, 2019 How to Reduce Your Risk of Cancer With Lifestyle. Episode 13
Today I'm chatting with Dr Mhairi Morris, lecturer at Loughborough University. We're talking about simple changes that you can make to your lifestyle that will reduce your risk of cancer.
In a nutshell:
Exercise
Don’t smoke.
Avoid sun damage.
Be a healthy weight.
Sleep 7-8 hours a night.
Avoid “bad stress”.
Breastfeed
Don’t take HRT.
New Me Challenge: https://www.drorlena.com/new-
33 min
April 02, 2019 How to Make Big Changes. Podcast Episode 12
Dr Orlena looks back on her "journey of self discovery". How she went from "stressed, overwhelmed and anxious" to "fit and fabulous."

Small changes in the way that you think and act can have huge benefits to your every day life.

But how do you start on your journey of feeling fit and fabulous? How do you learn to love yourself and make every moment of your life count?

Dr Orlena explains those first steps you need to take.

Show notes: https://www.drorlena.com/blog/how-to-start-making-big-changes

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

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
April 02, 2019 How to Make Big Changes. Podcast Episode 12
Dr Orlena looks back on her "journey of self discovery". How she went from "stressed, overwhelmed and anxious" to "fit and fabulous."
Small changes in the way that you think and act can have huge benefits to your every day life.
But how do you start on your journey of feeling fit and fabulous? How do you learn to love yourself and make every moment of your life count?
Dr Orlena explains those first steps you need to take.
New Me Challenge: https://www.drorlena.com/new-
21 min
March 26, 2019 How to Reduce Your Risk of Cancer with Diet. Episode 11
We all want to reduce our risk of getting cancer. It can be difficult to wade through the conflicting advice and sensational headlines.

Today I am talking to Dr Mhairi Morris, lecturer at Loughborough University UK and founder of Essential Cancer Education.

Mhairi explains (in simple terms) the current research. Which foods and diets will increase your risk of cancer, which won’t and which need more research to decide.

Show notes: https://www.drorlena.com/blog/reducing-your-risk-of-cancer-through-diet-with-dr-mhairi-morris-podcast-episode-9

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

43 min
March 26, 2019 How to Reduce Your Risk of Cancer with Diet. Episode 11
We all want to reduce our risk of getting cancer. It can be difficult to wade through the conflicting advice and sensational headlines.
Today I am talking to Dr Mhairi Morris, lecturer at Loughborough University UK and founder of Essential Cancer Education.
Mhairi explains (in simple terms) the current research. Which foods and diets will increase your risk of cancer, which won’t and which need more research to decide.
New Me Challenge: https://www.drorlena.com/new-me
41 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.