By Stephanie Crassweller
4.7
154154 ratings
The podcast currently has 145 episodes available.
Are you feeling stuck, frustrated, or overwhelmed on your menopause fat loss journey?
In this episode, I uncover the powerful link between mindset and lasting success, and how your thoughts might be the very thing holding you back.
I share some of my vulnerable stories and thoughts on how it affected my life and how I grew past it.
I’ll show you how to break free from perfectionism, stop waiting for the “perfect” plan, and start taking action—messy action—today.
You’ll learn how to embrace failure as part of growth and how a simple shift from a fixed to a growth mindset can unlock incredible transformation.
If you’ve ever felt like you’re your own worst enemy, this episode will help you step into your power, break through barriers, and finally pursue the life and body you deserve. It’s time to rewrite your story!
TIMESTAMPS:
(00:00) - Intro
(02:06) - Overview of mindset for menopause
(03:18) - The difference between a fixed vs. growth mindset
(16:05) - Overcoming perfectionism
(23:30) - 4 statements you can use to feel empowered and make better choices
(25:47) - Taking action (practice) & embracing imperfection
(31:34) - How to set REALISTIC expectations for yourself
(43:42) - Self-fulfilling prophecies & self-sabotage
(50:17) - Finding ways to appreciate & love yourself
(56:20) - Finding your purpose & enjoying the journey
(59:47) - Final thoughts
‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout
‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379
‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom
‣ Our Website! - https://www.vitalityoet.com/
‣ Learn more about DUTCH hormone testing with VitalityOET - https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537
‣ Menopause supplements (use code VITALITY10 for 10% off your order) - https://shop.nutritiondynamic.com/collections/all
‣ Instagram: https://www.instagram.com/vitalityoet.stephanie
‣ WATCH the podcast on YouTube: https://www.youtube.com/@metabolismandmenopausepodcast
‣ All other links: https://stan.store/vitalityoetstephanie
----
© 2024 Stephanie Fusnik & VitalityOET
Feeling frustrated by stubborn weight, bloating, or mysterious symptoms that just won’t go away, no matter what you try?
You’re not alone. Many women in menopause are unknowingly dealing with a hidden factor: histamines.
In this episode Coach Kirianna did a ton of research so we could dive into:
- The surprising role of histamines beyond allergies
- How they may be intensifying menopause symptoms and blocking fat loss
- 7 simple steps to naturally lower histamines and find relief
If you’ve been feeling stuck, this episode might reveal the key to breaking through. Join us to uncover how managing histamines could change your menopause journey.
And for those of you who were interested in coaching with us now is your chance!
We are running a Black Friday deal that includes discounted coaching, an Amazon and Starbucks gift card, a gratitude journal and some Vitality branded clothing!
To get more details go here: https://calendly.com/d/3sy-mjd-zyn/black-friday-application-call
TIMESTAMPS:
(00:00) - Intro
(01:29) - Exciting Black Friday announcement! (link below)
(02:01) - Overview of histamines & allergies
(03:00) - The 4 mechanisms of allergies & histamines
(05:24) - The common symptoms of elevated histamines
(10:30) - How histamines affect the menopausal transition
(11:34) - Estrogen’s influence on the immune system & histamines
(19:55) - The important role of progesterone in immunity
(24:33) - How your stress tolerance and cortisol levels lower immune function
(27:23) - The connection between histamine intolerance and menopause
(29:15) - Overlapping symptoms between high histamines and menopause
(31:08) - Why you need to be proactive about your health
(33:32) - Diet and lifestyle tweaks for a smoother menopause transition
(35:47) - Practical tips for managing histamine levels
(44:15) - Identifying nutritional triggers & stress
(53:06) - Sleep, hydration, and supplement strategies for reducing histamines
(57:56) - Getting allergy testing
(58:36) - Quick recap + action steps
(01:00:35) - Final Thoughts + reminders
CONNECT WITH ME ONLINE:
‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout
‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379
‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom
‣ Our Website! - https://www.vitalityoet.com/
‣ Learn more about DUTCH hormone testing with VitalityOET - https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537
‣ Menopause supplements (use code VITALITY10 for 10% off your order) - https://shop.nutritiondynamic.com/collections/all
‣ Instagram: https://www.instagram.com/vitalityoet.stephanie
‣ WATCH the podcast on YouTube: https://www.youtube.com/@metabolismandmenopausepodcast
‣ All other links: https://stan.store/vitalityoetstephanie
----
© 2024 Stephanie Fusnik & VitalityOET
You feel like you are putting in a ton of effort. You are limiting certain food groups - that takes effort. You are cutting calories - that takes effort. You are working out hard following workout videos and doing fitness classes that leave you super sweaty and tired - that takes effort.
But WHY are none of your efforts working? I mean you are putting in a TON of work.
Then you want to tune in and listen ALL the way to end for the practical tips.
TIMESTAMPS:
(00:00) - Intro
(01:13) - Overview of today's episode
(01:40) - Results ARE POSSIBLE for you (your mindset matters)
(05:28) - Putting in effort vs. getting results
(10:02) - Staying consistent and patient
(13:30) - Building healthy habits that last
(15:55) - You need a new approach (here's what I did)
(22:00) - How menopause impacts muscle, body fat, and strength
(22:43) - Taking care of your health BEFORE you have health struggles
(24:43) - Learning and growing on your health journey
(26:03) - How to set goals & get what you want
(29:45) - Find people who have the answers + a supportive community
(40:46) - Steps you can start TODAY
(43:47) - Final thoughts + reminders
CONNECT WITH ME ONLINE:
‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout
‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379
‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom
‣ Our Website! - https://www.vitalityoet.com/
‣ Learn more about DUTCH hormone testing with VitalityOET - https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537
‣ Menopause supplements (use code VITALITY10 for 10% off your order) - https://shop.nutritiondynamic.com/collections/all
‣ Instagram: https://www.instagram.com/vitalityoet.stephanie
‣ WATCH the podcast on YouTube: https://www.youtube.com/@metabolismandmenopausepodcast
‣ All other links: https://stan.store/vitalityoetstephanie
----
© 2024 Stephanie Fusnik & VitalityOET
We all know someone who is taking a GLP-1 medication for fat loss - but how do they work?
What IS a GLP-1?
Well, it is actually a hormone secreted in our intestines when we eat that influences how our body breaks down sugar, releases insulin and our appetite!
AND OUR BODY MAKES IT NATURALLY.
However when we hit menopause some of the hormonal changes can result in the very things that decrease our body’s natural production which can then make weight loss more challenging.
In this podcast I cover:
- What GLP-1 is
- How it supports weight loss
- Considerations for menopause
- How foods and supplements can support GLP-1 production naturally
- Lifestyle changes to support GLP-1 production
- AND MORE
We also have an e-book on GLP-1 production for menopause fat loss only available exclusively to those in our Facebook community of over 21 THOUSAND women.
Make sure to join here for access to that ebook and hundreds of other guides, webinars and resources to help you through your menopause journey: https://www.facebook.com/share/g/Ch2GKeb359GcbtrY/?mibextid=K35XfP
- Love Stephanie
(00:00) - Intro
(01:07) - What are GLP-1 Hormones?
(02:17) - GLP-1 and Weight Loss
(03:33) - The impact of menopause on GLP-1 and insulin sensitivity
(05:21) - Stress & hormonal imbalance cycle
(10:06) - Avoid losing muscle mass
(13:18) - Foods that naturally boost GLP-1's
(21:35) - Improving your stress, cortisol, and diet
(27:12) - Join our community below for our e-book & more resources!
CONNECT WITH ME ONLINE:
‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout
‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379
‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom
‣ Our Website! - https://www.vitalityoet.com/
‣ Learn more about DUTCH hormone testing with VitalityOET - https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537
‣ Menopause supplements (use code VITALITY10 for 10% off your order) - https://shop.nutritiondynamic.com/collections/all
‣ Instagram: https://www.instagram.com/vitalityoet.stephanie
‣ WATCH the podcast on YouTube: https://www.youtube.com/@metabolismandmenopausepodcast
‣ All other links: https://stan.store/vitalityoetstephanie
----
© 2024 Stephanie Fusnik & VitalityOET
The holidays are full of joy—but they can also be full of sneaky health traps that derail your progress.
In this episode, I reveal the 9 hidden pitfalls, from mindless overeating at holiday parties to stress eating when things get hectic.
I teach you practical strategies to stay on track without feeling deprived, so you can enjoy the season without sacrificing your health or fat loss goals.
Don’t let the holidays undo all your hard work—tune in to discover how to navigate these common traps and stay in control!
TIMESTAMPS:
(00:00) - Intro
(01:03) - Overview of holiday health traps
(02:40) - The common struggles during the holidays
(05:17) - Social pressure
(05:57) - Getting started in a busy season
(08:42) - Skipping meals isn't helping
(09:45) - Are you getting consistent sleep?
(11:06) - Stress during the holidays
(14:35) - How active are you?
(16:30) - Temptations with alcohol
(18:30) - "I'll start in January" + dealing with shame
(27:50) - Traveling & family dynamics
(30:45) - How you can fix all of these struggles
(49:33) - Final thoughts + reminders
CONNECT WITH ME ONLINE:
‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout
‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379
‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom
‣ Our Website! - https://www.vitalityoet.com/
‣ Learn more about DUTCH hormone testing with VitalityOET - https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537
‣ Menopause supplements (use code VITALITY10 for 10% off your order) - https://shop.nutritiondynamic.com/collections/all
‣ Instagram: https://www.instagram.com/vitalityoet.stephanie
‣ WATCH the podcast on YouTube: https://www.youtube.com/@metabolismandmenopausepodcast
‣ All other links: https://stan.store/vitalityoetstephanie
----
© 2024 Stephanie Fusnik & VitalityOET
In this episode, we explore the incredible benefits of phytoestrogens and how they can be your secret weapon for navigating menopause and perimenopause.
Coach Chelsey and I break down the science behind these plant-based compounds, explaining how they work in the body to ease hormonal symptoms, boost overall health, and support weight loss.
You'll learn about the different types of phytoestrogens, common myths, and the best food sources to add to your diet—plus, we provide you with a handy grocery list to get you started.
Tune in to discover how phytoestrogens can transform your menopause journey!
Join our free Facebook Group here: https://m.facebook.com/groups/969761266958379
TIMESTAMPS:
(00:00) - Intro
(01:50) - What are Phytoestrogens?
(04:50) - The main classes of Phytoestrogens
(07:25) - How you can get Phytoestrogens in your diet
(09:09) - Phytoestrogens vs. Estrogen from HRT
(10:16) - The benefits of Phytoestrogens
(14:30) - How these work in your body
(20:30) - Misconceptions about Soy & Estrogen
(25:22) - More on the effects of Phytoestrogens and Menopause
(27:50) - How can you get more of these in your diet?
(32:00) - Final thoughts & reminders
CONNECT WITH ME ONLINE:
‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout
‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379
‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom
‣ Our Website! - https://www.vitalityoet.com/
‣ Learn more about DUTCH hormone testing with VitalityOET - https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537
‣ Menopause supplements (use code VITALITY10 for 10% off your order) - https://shop.nutritiondynamic.com/collections/all
‣ Instagram: https://www.instagram.com/vitalityoet.stephanie
‣ WATCH the podcast on YouTube: https://www.youtube.com/@metabolismandmenopausepodcast
‣ All other links: https://stan.store/vitalityoetstephanie
----
© 2024 Stephanie Fusnik & VitalityOET
Ok - you will still go through menopause but you can make it suck a whole lot less! Especially since you spend 40-60% of your life in peri and post menopause!
Here’s the bad news:
- Fat mass increases the 3-5 years leading to menopause
- Muscle mass decreases in the 3-4 years leading to menopause (up to 10% of your muscle mass!)
- Weight starts to increase the 3-4 years leading to menopause and continues for up to 10 years!
- Body fat percentage goes up
EEK!
So today I give you everything you need to avoid being part of that statistic (and combat if you are already menopausal) so please share with all the women in your life!
TIMESTAMPS:
(00:00) - Intro
(01:04) - When your body sees the most changes
(06:55) - How you can prevent/minimize these risks
(07:38) - The 7 Keys you need to focus on
(08:40) - Key #1
(20:33) - Key #2
(26:09) - Key #3
(37:10) - Key #4
(42:18)- Key #5
(50:45) - Key #6
(55:40) - Key #7
(58:02) - Taking care of your health sooner & doing it during hard times
(01:01:40) - Recap and final thoughts
CONNECT WITH ME ONLINE:
‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout
‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379
‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom
‣ Our Website! - https://www.vitalityoet.com/
‣ Learn more about DUTCH hormone testing with VitalityOET - https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537
‣ Menopause supplements (use code VITALITY10 for 10% off your order) - https://shop.nutritiondynamic.com/collections/all
‣ Instagram: https://www.instagram.com/vitalityoet.stephanie
‣ WATCH the podcast on YouTube: https://www.youtube.com/@metabolismandmenopausepodcast
‣ All other links: https://stan.store/vitalityoetstephanie
----
© 2024 Stephanie Fusnik & VitalityOET
The menopause munchies - they suck. And they can obviously make it WAY harder to lose weight.
Today Coach Chelsey and I cover what changes influence your hunger and fullness cues as well as fat storage as your hormones start change.
We cover the 9 hormones at play, what causes them to fluctuate and of course - the most important part - how to get them back in line so YOU can finally get your body back!
TIMESTAMPS:
(00:00) - Intro
(01:04) - Overview of Hunger Hormones
(02:30) - Leptin
(05:01) - Ghrelin
(08:40) - How Estrogen affects hunger
(10:34) - Improving your natural GLP-1's
(14:33) - Neuropeptide Y (NPY)
(16:22) - Cholecystokinin (CCK)
(19:22) - Peptide YY
(20:15) - Cortisol
(22:35) - Insulin
(24:30) - What can go wrong with these hormones
(33:15) - What causes hunger hormone imbalances (and how does that impact us)
(42:00) - How do these hormones change during peri-menopause & menopause?
(53:01) - How you can IMPROVE these?
(01:05:14) - Quick recap + final thoughts
CONNECT WITH ME ONLINE:
‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout
‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379
‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom
‣ Our Website! - https://www.vitalityoet.com/
‣ Learn more about DUTCH hormone testing with VitalityOET - https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537
‣ Menopause supplements (use code VITALITY10 for 10% off your order) - https://shop.nutritiondynamic.com/collections/all
‣ Instagram: https://www.instagram.com/vitalityoet.stephanie
‣ WATCH the podcast on YouTube: https://www.youtube.com/@metabolismandmenopausepodcast
‣ All other links: https://stan.store/vitalityoetstephanie
----
© 2024 Stephanie Fusnik & VitalityOET
Let’s talk cardio!
You have all heard me put down cardio and push resistance training if you have been listening to the podcasts or following my social media accounts but let’s really talk about it
I am not anti-cardio. Cardio has a TON of benefits! For...
- Mental health
- Cardiovascular health
- Blood pressure
HOWEVER these benefits can all come from resistance training as well.
That why I also break down how you can build muscle in menopause to get these benefits AND achieve the physique you're wanting.
TIMESTAMPS:
(00:00) - Intro
(01:04) - Cardio overview
(02:12) - The 3 big mistakes with CARDIO
(06:05) - Cardio likely isn't supporting your physique goals...here's what does!
(09:44) - You have to be INTENTIONAL to build muscle
(11:35) - The keys to looking TONED in Menopause
(16:15) - Habits that break down muscle (and hold you back)
(19:53) - The action steps you need to build muscle
(31:45) - Other reminders about building muscle
(32:40) - Recap + action steps
(34:48) - Final thoughts + reminders (resources below!)
CONNECT WITH ME ONLINE:
‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout
‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379
‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom
‣ Our Website! - https://www.vitalityoet.com/
‣ Learn more about DUTCH hormone testing with VitalityOET - https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537
‣ Menopause supplements (use code VITALITY10 for 10% off your order) - https://shop.nutritiondynamic.com/collections/all
‣ Instagram: https://www.instagram.com/vitalityoet.stephanie
‣ WATCH the podcast on YouTube: https://www.youtube.com/@metabolismandmenopausepodcast
‣ All other links: https://stan.store/vitalityoetstephanie
----
© 2024 Stephanie Fusnik & VitalityOET
In this episode, we dive into the hidden pitfalls of protein "health" foods and their impact on menopause fat loss.
I break down the key differences between different types of protein sources and explain how seemingly healthy choices might be sabotaging your progress.
Learn how some "health foods" can lead to weight gain, inflammation, and bloating during perimenopause and menopause—and discover the power of which foods will actually help to support your fat loss journey. Don’t let hidden culprits derail your fat loss goals!
Learn more about our new coaching program to work with ME personally for as little as $93 biweekly here: https://www.vitalityoet.com/communityprogram
TIMESTAMPS:
00:00 - Intro
01:04 - Overview of today's episode
02:15 - Why you need enough protein in the first place
12:33 - What types of protein sources aren't great for us?
19:10 - Con's of processed proteins
26:42 - Pro's of processed proteins
32:29 - The difference between complete & incomplete proteins
35:28 - Be careful with fiber from processed health foods
37:50 - Understanding what's most important for your body
CONNECT WITH ME ONLINE:
‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout
‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379
‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom
‣ Our Website! - https://www.vitalityoet.com/
‣ Learn more about DUTCH hormone testing with VitalityOET - https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537
‣ Menopause supplements (use code VITALITY10 for 10% off your order) - https://shop.nutritiondynamic.com/collections/all
‣ Instagram: https://www.instagram.com/vitalityoet.stephanie
‣ WATCH the podcast on YouTube: https://www.youtube.com/@metabolismandmenopausepodcast
‣ All other links: https://stan.store/vitalityoetstephanie
----
© 2024 Stephanie Fusnik & VitalityOET
The podcast currently has 145 episodes available.
438 Listeners
1,041 Listeners
276 Listeners
975 Listeners
1,141 Listeners
312 Listeners
104 Listeners
84 Listeners
573 Listeners
787 Listeners
1,338 Listeners
673 Listeners
304 Listeners
54 Listeners
4 Listeners