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

February 14, 2019How to Reduce Your Risk of Heart Disease with Lifestyle. Episode 5
The vast majority of heart disease is preventable. Dr Zarrin Shaikh, Cardiologist, explains how we can live a heart healthy lifestyle and avoid heart disease.
How to Live a Heart Healthy Life Style

Exercise (at least 25 minutes of getting out of breath a day).

Reduce Stress.

Mindfulness and Meditation.

Sleep Well (7-8 hours a night).

Friends and Community.

Show notes: https://www.drorlena.com/blog/how-to-reduce-your-risk-of-heart-disease-with-lifestyle-with-dr-zarrin-shaikh-cardiologist-podcast-episode-5

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
33 min
February 14, 2019 How to Reduce Your Risk of Heart Disease with Lifestyle. Episode 5
The vast majority of heart disease is preventable. Dr Zarrin Shaikh, Cardiologist, explains how we can live a heart healthy lifestyle and avoid heart disease.
How to Live a Heart Healthy Life Style
Exercise (at least 25 minutes of getting out of breath a day).
Reduce Stress.
Mindfulness and Meditation.
Sleep Well (7-8 hours a night).
Friends and Community.
New Me Challenge: https://www.drorlena.com/new-me
31 min
February 07, 2019 Reduce Your Risk of Heart Disease Through Diet and Nutrition Episode 4
Heart disease is one of the leading causes of death in the world. Patients are getting younger and sicker.
The vast majority of heart disease is avoidable through diet and lifestyle measures.
Today Dr Zarrin Shaikh, consultant Cardiologist from the UK, discusses what we should be eating to promote heart health and avoid heart disease
Show notes: https://www.drorlena.com/blog/how-to-reduce-your-risk-of-heart-disease-with-dr-zarrin-shaikh-cardiologist-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

44 min
February 07, 2019 Reduce Your Risk of Heart Disease Through Diet and Nutrition Episode 4
Heart disease is one of the leading causes of death in the world. Patients are getting younger and sicker.
The vast majority of heart disease is avoidable through diet and lifestyle measures.
New Me Challenge: https://www.drorlena.com/new-me
Today Dr Zarrin Shaikh, consultant Cardiologist from the UK, discusses what we should be eating to promote heart health and avoid heart disease
43 min
January 31, 2019 Meditation for Beginners. Episode 3

Today I take a close look at the benefits of meditation. (Health benefits, emotional and stress reduction benefits as well as being more productive.)

Plus some easy suggestions to get you started on your meditation journey.

Show notes: https://www.drorlena.com/blog/meditation

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

18 min
January 31, 2019 Meditation for Beginners. Episode 3
Today I take a close look at the benefits of meditation. (Health benefits, emotional and stress reduction benefits as well as being more productive.)
Plus some easy suggestions to get you started on your meditation journey.
New Me Challenge: https://www.drorlena.com/new-me
18 min
January 24, 2019 Letting Go of Anger. Episode 2
How do you change from "grumpy and angry" to "calm and happy"?

Healthy living isn't just about eating vegetables, it's about your emotional health too.

It's so easy to get addicted to being grumpy and stressed.

How do you start to change your way of being, increase your happiness levels and decrease your stress?

Show notes: https://www.drorlena.com/blog/letting-go-of-anger-and-learning-to-be-calm-and-happy

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

31 min
January 24, 2019 Letting Go of Anger. Episode 2
How do you change from "grumpy and angry" to "calm and happy"?
Healthy living isn't just about eating vegetables, it's about your emotional health too.
It's so easy to get addicted to being grumpy and stressed.
How do you start to change your way of being, increase your happiness levels and decrease your stress?
New Me Challenge: https://www.drorlena.com/new-me
30 min
January 17, 2019 The Health Benefits of the Mediterranean Style Diet. Episode 1
Dr Orlena takes a look at the health benefits and research behind the Mediterranean Style Diet. The Med Style Diet is a fantastic frame work for healthy eating (and a stepping stone to healthy living.)

The med style diet will also support your weight loss goals.

What foods are encouraged and discourage in Mediterranean Style eating.

Plus how to start eating the Med way.

Show notes: https://www.drorlena.com/blog/mediterranean-style-diet

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
January 17, 2019 The Health Benefits of the Mediterranean Style Diet. Episode 1
Dr Orlena takes a look at the health benefits and research behind the Mediterranean Style Diet. The Med Style Diet is a fantastic frame work for healthy eating (and a stepping stone to healthy living.)
What foods are encouraged and discourage in Mediterranean Style eating.
Plus how to start eating the Med way.
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.