‣ Book Your COMPLEMENTARY CONSULATION and CALORIE CALCULATION call:- how much & what to eat🍴🌮- exercise & lifestyle recommendations🚶‍♀️🏋🏽‍♀️- specific resources to support you on your journey📕https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom⁠⁠⁠⁠⁠⁠‣ Take The Fat Loss Fix Quiz: https://1ck2gu1qfir.typeform.com/menometabolismFeel like your body is holding onto every calorie for dear life? You’re not crazy—and it’s not just about calories in, calories out.

Its about what your body does with the calories it consumes: burn them for fuel or store them as fat. If you feel stuck, it’s a sign that your fat-burning pathway is blocked and your storage pathway is in overdrive.

In this episode, I’m breaking down the real reasons your body has stopped responding—and how to get your body good at burning calories again!

Because if you’re eating less, moving more, and still not seeing results...It’s time to stop blaming willpower and start understanding your biology.

🎧 Tune in now and learn how to make your body burn more by working smarter—not harder.

14 day holiday mini challenge

The holiday’s can make us feel overwhelmed quickly and our waist bands can feel the same🤣

I designed this 14 day mini challenge to help you stay on track WITHOUT feeling ashamed for having your favourite treats 🥧

It is simple, and not time consuming!

It set you up for a great 2026 rather than having to lose the 5-10 pounds you typically gain over the holidays!

What you'll get:

- Easy to follow toning workout programs for ALL fitness levels

- Body Weight + Band Travel Workout program

- Simple habits to navigate the holidays

- Private group chat + community + calls for extra support

- Some of our favourite recipes

- And MORE!

And a chance to win...

☕️ a Starbucks gift card (who doesn’t love those red cups!?!

🎁 an Amazon gift card

🏋🏽‍♀️ 12 months of exercise programming

🍴 customized 12 week macro plan

🎉 AND MORE!

Challenge starts Dec 8th!

Cost: $14.97 (~$21 CAD)

https://www.vitalityoet.com/offers/z9gbHTYP

TIMESTAMPS:

(00:00) – Intro: Why Your Calorie Burn Slows Down After 40

(01:27) – How Hormones Affect Metabolism & Fat Storage

(05:41) – The Four Ways Your Body Burns Calories

(09:28) – #1: Build Muscle – Your Metabolic Engine

(14:15) – #2: Eat More Strategically to Boost Metabolism

(22:18) – #3: Manage Stress & Cortisol to Stop Fat Storage

(31:43) – #4: Prioritize Sleep & Recovery

(36:15) – #5: Support Your Mitochondria – The Real Energy Makers

(40:29) – What to Avoid & How to Create a Fat-Burning EnvironmentCONNECT 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‣ 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‣ Listen the Podcast on Apple or Spotify: Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496eApple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450‣ All other links: ⁠⁠⁠⁠⁠⁠https://stan.store/vitalityoetstephanie⁠⁠⁠⁠⁠⁠‣ Email: ⁠⁠⁠⁠⁠⁠[email protected]⁠⁠⁠⁠⁠⁠----© 2025 Stephanie Crassweller & VitalityOET

‣ Book Your COMPLEMENTARY CONSULATION and CALORIE CALCULATION call:- how much & what to eat🍴🌮- exercise & lifestyle recommendations🚶‍♀️🏋🏽‍♀️- specific resources to support you on your journey📕https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom⁠⁠⁠⁠⁠⁠‣ Take The Fat Loss Fix Quiz: https://1ck2gu1qfir.typeform.com/menometabolismYou’ve probably heard the surgical details — but what about the after?

What about your hormones, your energy, your metabolism, and how your body feels in the weeks and months that follow?

In this episode, we’re diving deep into how to prepare and recover from a hysterectomy — not just physically, but hormonally and metabolically.

This is for the woman who wants to go into surgery empowered, not fearful — and come out the other side with a plan to heal, rebalance, and thrive.

Here’s what we’ll cover:

✅ How to prepare your body before surgery — optimizing inflammation, protein intake, nutrient levels, and gut health so healing is faster.

✅ What really happens to your hormones after a partial or full hysterectomy — and what symptoms to expect (even if your ovaries are left in).

✅ How to support your liver and thyroid post-surgery for better hormone clearance and energy.

✅ The most important nutrients for wound healing, tissue repair, and restoring energy.

✅ How to get back into exercise — and what to do to protect your metabolism while you recover.

✅ How to manage the emotional side — grief, identity, and the hormonal rollercoaster no one warns you about.

This isn’t just about recovery — it’s about rebuilding your body with intention.

Whether your surgery is scheduled, recent, or years ago, this episode will help you understand what’s happening, what to expect, and what steps can make all the difference in your healing journey.

TIMESTAMPS:

(00:00) – Intro: What to Expect Before and After a Hysterectomy

(00:55) – The Emotional Side: Grief, Identity & Mental Preparation

(08:02) – How to Prepare Nutritionally for Surgery

(12:22) – Supporting Detoxification, Liver & Gut Health

(19:34) – Post-Surgery Recovery Tips: Rest, Nutrition & Movement

(26:06) – Hormone Changes After Hysterectomy & Surgical Menopause

(32:05) – Why Progesterone Still Matters After Uterus Removal

(37:37) – PCOS, Endometriosis & Thyroid Risks After Surgery

(46:12) – Final Thoughts & Preparing Your Mindset for RecoveryCONNECT WITH ME ONLINE:‣ Book a COMPLEMENTARY CONSULATION and CALORIE CALCULATION call:- how much you should eat🍴- what you should eat 🌮- exercise adjustments🏋🏽‍♀️- lifestyle recommendations🚶‍♀️- specific resources to support you on your journey📕https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom⁠⁠⁠⁠⁠⁠‣ 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‣ 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‣ Listen the Podcast on Apple or Spotify: Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496eApple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450‣ All other links: ⁠⁠⁠⁠⁠⁠https://stan.store/vitalityoetstephanie⁠⁠⁠⁠⁠⁠‣ Email: ⁠⁠⁠⁠⁠⁠[email protected]⁠⁠⁠⁠⁠⁠----© 2025 Stephanie Crassweller & VitalityOET

‣ Book Your COMPLEMENTARY CONSULATION and CALORIE CALCULATION call:- how much & what to eat🍴🌮- exercise & lifestyle recommendations🚶‍♀️🏋🏽‍♀️- specific resources to support you on your journey📕https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom⁠⁠⁠⁠⁠⁠‣ Take The Fat Loss Fix Quiz: https://1ck2gu1qfir.typeform.com/menometabolismHead to this link to hear what our coaches are willing and not willing to trade off to reach physique goals here: https://www.loom.com/share/ac15ea38147048eda311e5a03a7b965e (jump to 35 minute mark)

Everyone wants faster results — but few talk about the trade-offs that come with them.

In this episode, we’re breaking down what it really takes to accelerate fat loss in perimenopause and menopause — without wrecking your metabolism, hormones, or sanity.

You’ll learn:

⚖️ What “realistic” fat loss actually looks like (and how much you can expect to lose per week)

💪 The healthy body fat % ranges for women over 40 — and the danger zone where hormones start to crash

🔥 The five trade-offs that truly move the needle: consistency, structure, recovery, patience, and boundaries

🧠 Why faster doesn’t always mean better — and how to speed up results without triggering fat-storage mode

💤 How stress, sleep, and recovery impact fat loss just as much as your workouts

If you’ve been doing “everything right” but still feel stuck, this episode will help you understand what your body is asking for — and how to choose the right trade-offs for your season of life.

TIMESTAMPS:

(00:00) – Intro: The Realistic Trade-Offs of Fat Loss

(01:45) – Why Fat Loss Isn’t Linear (and What to Expect)

(04:24) – The Truth About Faster Fat Loss & Maintenance

(05:03) – Nutrition Trade-Offs: Hunger, Structure & Flexibility

(10:23) – Training Trade-Offs: Smarter Workouts vs. Overtraining

(16:55) – Social & Lifestyle Trade-Offs: Alcohol, Sleep & Boundaries

(25:14) – Understanding Body Fat Levels & What’s Sustainable

(31:58) – Setting Realistic Goals & Building Long-Term Success

(39:38) – Final Thoughts: Choosing Trade-Offs That Fit Your Season of LifeCONNECT WITH ME ONLINE:‣ Book a COMPLEMENTARY CONSULATION and CALORIE CALCULATION call:- how much you should eat🍴- what you should eat 🌮- exercise adjustments🏋🏽‍♀️- lifestyle recommendations🚶‍♀️- specific resources to support you on your journey📕https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom⁠⁠⁠⁠⁠⁠‣ 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‣ 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‣ Listen the Podcast on Apple or Spotify: Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496eApple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450‣ All other links: ⁠⁠⁠⁠⁠⁠https://stan.store/vitalityoetstephanie⁠⁠⁠⁠⁠⁠‣ Email: ⁠⁠⁠⁠⁠⁠[email protected]⁠⁠⁠⁠⁠⁠----© 2025 Stephanie Crassweller & VitalityOET

‣ Book Your COMPLEMENTARY CONSULATION and CALORIE CALCULATION call:- how much & what to eat🍴🌮- exercise & lifestyle recommendations🚶‍♀️🏋🏽‍♀️- specific resources to support you on your journey📕https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom⁠⁠⁠⁠⁠⁠‣ Take The Fat Loss Fix Quiz: https://1ck2gu1qfir.typeform.com/menometabolismYou’ve heard fasting can boost fat loss, balance hormones, and improve energy… but for many women, it’s doing the opposite.

In this episode, I break down the 7 biggest fasting mistakes women make — and how to fix them so you can finally see results without wrecking your metabolism, hormones, or mood.

You’ll learn:

⚡ The fasting myths keeping women stuck in “storage mode”

💥 How fasting affects your cortisol, thyroid, and estrogen balance

🔥 The best ways to use fasting strategically for fat loss after 40

If you’ve been fasting harder but feeling worse — this episode will help you fast smarter, not longer.TIMESTAMPS:

(00:00) – Intro: Fasting for Fat Loss – Is It Helping or Hurting You?

(01:20) – Why Most Fasting Advice Doesn’t Work for Women

(03:17) – Mistake #1: Fasting to Fix the Wrong Problem

(05:06) – Mistake #2: Using Fasting as a Calorie Deficit

(07:31) – The Stress Bucket: Why Fasting Backfires in Midlife

(10:38) – What Research Really Says About Fasting for Women

(17:24) – Mistake #3: Ignoring Protein & Muscle Maintenance

(20:03) – Mistake #4: Fasting on Top of Chronic Stress

(23:22) – Hormones, Thyroid & the Fasting Connection

(25:47) – Nutrient Deficiencies & Food Quality During Fasting

(28:28) – Sleep, Cortisol & Blood Sugar Regulation

(32:26) – Final Thoughts: Why Fasting Isn’t Evil — Just MisusedCONNECT WITH ME ONLINE:‣ Book a COMPLEMENTARY CONSULATION and CALORIE CALCULATION call:- how much you should eat🍴- what you should eat 🌮- exercise adjustments🏋🏽‍♀️- lifestyle recommendations🚶‍♀️- specific resources to support you on your journey📕https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom⁠⁠⁠⁠⁠⁠‣ 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‣ 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‣ Listen the Podcast on Apple or Spotify: Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496eApple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450‣ All other links: ⁠⁠⁠⁠⁠⁠https://stan.store/vitalityoetstephanie⁠⁠⁠⁠⁠⁠‣ Email: ⁠⁠⁠⁠⁠⁠[email protected]⁠⁠⁠⁠⁠⁠----© 2025 Stephanie Crassweller & VitalityOET

‣ Book Your COMPLEMENTARY CONSULATION and CALORIE CALCULATION call:- how much & what to eat🍴🌮- exercise & lifestyle recommendations🚶‍♀️🏋🏽‍♀️- specific resources to support you on your journey📕https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom⁠⁠⁠⁠⁠⁠‣ Take The Fat Loss Fix Quiz: https://1ck2gu1qfir.typeform.com/menometabolismCalories in, calories out stopped working for you?That’s because you’re forgetting one critical piece…💥 What is your body actually doing with the calories you eat?

Are they being used as energy — or stored as fat?

The truth is, your body isn’t a simple math equation. It’s a metabolic system made up of 8 key players that decide what happens to every bite you eat.

In this episode, I break down:

- The 8 systems that determine whether your body burns or stores calories — mitochondria, thyroid, liver, adrenals, pancreas, gut, muscles, and hormones.

- Why under-eating, overtraining, and stress can shut down your metabolism even when you’re “doing everything right.”

- The real reason your body doesn’t feel safe enough to burn fat.

- What to do to turn your metabolism back on — no more guesswork, no more punishment.

Your body isn’t broken — it’s just responding to how it’s being treated.

When you support these 8 systems, your body stops storing and starts trusting you again.

✨ You were designed to burn, build, and thrive. Let’s help your body remember that.

For more information:

Mitochondria https://youtu.be/53znRT5lNq0

Thyroid https://youtu.be/uGZuyWrUuMY

Liver detox https://youtu.be/b7Vt3Anj_Wk

Cortisol https://youtu.be/3b1hmZQsSEk

Insulin https://youtu.be/Wu2wPrkDP-0

TIMESTAMPS:

(00:00) – Intro: Why Your Body Stores Food as Fat Instead of Fuel

(01:30) – The Role of Mitochondria: Your Body’s Power Plants

(07:30) – The Thyroid: Your Metabolic Thermostat(13:30) – The Liver: Your Body’s Detox & Energy Command Center

(18:15) – Stress & The Adrenals: How Cortisol Stops Fat Burning

(25:14) – Blood Sugar & Insulin Resistance Explained

(29:30) – Gut Health, Muscle Mass & Metabolic Flexibility

(35:00) – Hormones: The Conductors of Your Metabolic Symphony

(40:05) – Why “Eat Less, Move More” Doesn’t WorkCONNECT WITH ME ONLINE:‣ Book a COMPLEMENTARY CONSULATION and CALORIE CALCULATION call:- how much you should eat🍴- what you should eat 🌮- exercise adjustments🏋🏽‍♀️- lifestyle recommendations🚶‍♀️- specific resources to support you on your journey📕https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom⁠⁠⁠⁠⁠⁠‣ 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‣ 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‣ Listen the Podcast on Apple or Spotify: Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496eApple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450‣ All other links: ⁠⁠⁠⁠⁠⁠https://stan.store/vitalityoetstephanie⁠⁠⁠⁠⁠⁠‣ Email: ⁠⁠⁠⁠⁠⁠[email protected]⁠⁠⁠⁠⁠⁠----© 2025 Stephanie Crassweller & VitalityOET

‣ Book Your COMPLEMENTARY CONSULATION and CALORIE CALCULATION call:- how much & what to eat🍴🌮- exercise & lifestyle recommendations🚶‍♀️🏋🏽‍♀️- specific resources to support you on your journey📕https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom⁠⁠⁠⁠⁠⁠‣ Take The Fat Loss Fix Quiz: https://1ck2gu1qfir.typeform.com/menometabolismYou’ve probably heard of creatine as a “gym supplement” — but what if I told you it’s one of the most powerful tools for women in perimenopause and menopause to support energy, metabolism, and muscle?

In this episode, we break down why creatine isn’t just for athletes — it’s for every woman who wants to protect her muscle, boost brain health, and keep her metabolism strong as hormones shift.

You’ll learn:

💪 Why creatine helps fight muscle loss (and why that matters for fat loss)

🧠 How it supports brain health, focus, and mood during hormonal changes

🔥 The surprising link between creatine, thyroid health, and metabolic energy

💧 The right type and dose for women — and how to take it for best results

If you’re feeling tired, weaker, or like your workouts “don’t hit the same” anymore — this is the episode that will change how you see creatine forever.

Get 20% off my favourite brand of creatine by using code 'vitalityoet' legionathletics.rfrl.co/ymrdx

TIMESTAMPS:

(00:00) – Intro: Why Creatine Isn’t Just for Gym Bros

(01:30) – Why Women Need More Creatine in Midlife(

03:10) – How Creatine Boosts Energy, Fat Burning & Metabolism

(07:01) – Muscle, Hormones & the Menopause Connection

(12:05) – Brain Health, Mood & Cognitive Benefits

(13:27) – Strength, Recovery & Stress Resilience

(15:55) – Blood Sugar, Inflammation & Hormone Support

(20:51) – Myths About Creatine Debunked

(24:36) – How to Start Taking Creatine (Dosage, Timing & Brands)

(27:55) – Final Thoughts & RecommendationsCONNECT WITH ME ONLINE:‣ Book a COMPLEMENTARY CONSULATION and CALORIE CALCULATION call:- how much you should eat🍴- what you should eat 🌮- exercise adjustments🏋🏽‍♀️- lifestyle recommendations🚶‍♀️- specific resources to support you on your journey📕https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom⁠⁠⁠⁠⁠⁠‣ 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‣ 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‣ Listen the Podcast on Apple or Spotify: Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496eApple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450‣ All other links: ⁠⁠⁠⁠⁠⁠https://stan.store/vitalityoetstephanie⁠⁠⁠⁠⁠⁠‣ Email: ⁠⁠⁠⁠⁠⁠[email protected]⁠⁠⁠⁠⁠⁠----© 2025 Stephanie Crassweller & VitalityOET

‣ Book Your COMPLEMENTARY CONSULATION and CALORIE CALCULATION call:- how much & what to eat🍴🌮- exercise & lifestyle recommendations🚶‍♀️🏋🏽‍♀️- specific resources to support you on your journey📕https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom⁠⁠⁠⁠⁠⁠‣ Take The Fat Loss Fix Quiz: https://1ck2gu1qfir.typeform.com/menometabolism

In this episode, we’re diving into how methylation and the MTHFR gene impact your metabolism, detox pathways, and fat loss — especially in women over 40.

When methylation isn’t working properly, your body struggles to:

- Detoxify estrogen efficiently (hello, estrogen dominance + stubborn fat)

- Clear toxins and inflammation that block thyroid function

- Activate key nutrients like folate, B12, and choline (needed for liver and brain health)

- Produce neurotransmitters that stabilize mood and motivation

In other words — your “fat-burning pathways” aren’t just about food or workouts.

They’re biochemical.

And when they’re blocked, your body gets stuck in protect mode — holding onto fat, toxins, and frustration.

We’ll cover:

✅ What methylation actually is (in normal-person language)

✅ What the MTHFR gene does — and why 40–50% of women carry it

✅ How it affects detox, hormones, and metabolism in perimenopause and menopause

✅ Key nutrients that support methylation (and which forms to look for)

✅ How to improve methylation naturally to reactivate fat burning

If you’ve ever been told your labs are “normal” but you know something’s off — this episode will help you connect the dots between your genes, hormones, and metabolism.TIMESTAMPS:

(00:00) – Intro: What Is Methylation & Why It Matters

(01:45) – How Methylation Affects Fat Burning & Hormone Balance

(06:16) – The Link Between Methylation, Stress & Fat Storage

(16:01) – Why Women Struggle More With Methylation

(23:48) – How Poor Methylation Shows Up in Midlife

(28:25) – Hormones, Stress & Environmental Load

(44:24) – MTHFR Genes, Mood & Detox Explained

(51:48) – How to Support Methylation Naturally

(58:59) – Final Thoughts: Focus on the Big Rocks

CONNECT WITH ME ONLINE:‣ Book a COMPLEMENTARY CONSULATION and CALORIE CALCULATION call:- how much you should eat🍴- what you should eat 🌮- exercise adjustments🏋🏽‍♀️- lifestyle recommendations🚶‍♀️- specific resources to support you on your journey📕https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom⁠⁠⁠⁠⁠⁠‣ 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‣ 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‣ Listen the Podcast on Apple or Spotify: Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496eApple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450‣ All other links: ⁠⁠⁠⁠⁠⁠https://stan.store/vitalityoetstephanie⁠⁠⁠⁠⁠⁠‣ Email: ⁠⁠⁠⁠⁠⁠[email protected]⁠⁠⁠⁠⁠⁠----© 2025 Stephanie Crassweller & VitalityOET

‣ Book Your COMPLEMENTARY CONSULATION and CALORIE CALCULATION call:- how much & what to eat🍴🌮- exercise & lifestyle recommendations🚶‍♀️🏋🏽‍♀️- specific resources to support you on your journey📕https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom⁠⁠⁠⁠⁠⁠‣ Take The Fat Loss Fix Quiz: https://1ck2gu1qfir.typeform.com/menometabolismThere’s been a lot of panic online lately about lead in protein powder — but here’s the truth: that’s not where most of your exposure is coming from.In this episode, we’re cutting through the fear and diving into the facts about lead exposure, where it really comes from, how it impacts your body, and how to safely support detoxification.

You’ll learn:

✅ The top hidden sources of lead exposure (hint: it’s not your smoothie)

✅ How lead affects hormones, metabolism, and inflammation

✅ The nutrients and daily habits that help your body eliminate heavy metals naturally

If you’ve been feeling overwhelmed by all the headlines, this episode will help you understand what actually matters — and how to protect your health without the fear.

My Favourite Protein Powder - use code vitalityoet for 20% off legionathletics.rfrl.co/ymrdxTIMESTAMPS:

(00:00) – Intro: The Truth About Lead in Protein Powders

(02:22) – Common Sources of Lead Exposure

(05:34) – How Lead Affects Hormones, Fat Loss & Detoxification

(09:57) – Who’s Most at Risk for Lead Buildup

(10:34) – How to Support Lead Clearance Naturally

(11:51) – Liver, Gut & Detox Pathway Support

(14:45) – Simple Lifestyle Swaps to Reduce Exposure

(17:05) – Stress, Movement & Detox: Why Basics Matter Most

(21:37) – Protein Powders Steph Recommends & Final Thoughts

CONNECT WITH ME ONLINE:‣ Book a COMPLEMENTARY CONSULATION and CALORIE CALCULATION call:- how much you should eat🍴- what you should eat 🌮- exercise adjustments🏋🏽‍♀️- lifestyle recommendations🚶‍♀️- specific resources to support you on your journey📕https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom⁠⁠⁠⁠⁠⁠‣ 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‣ 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‣ Listen the Podcast on Apple or Spotify: Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496eApple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450‣ All other links: ⁠⁠⁠⁠⁠⁠https://stan.store/vitalityoetstephanie⁠⁠⁠⁠⁠⁠‣ Ema

‣ Book Your COMPLEMENTARY CONSULATION and CALORIE CALCULATION call:- how much & what to eat🍴🌮- exercise & lifestyle recommendations🚶‍♀️🏋🏽‍♀️- specific resources to support you on your journey📕https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom⁠⁠⁠⁠⁠⁠‣ Take The Fat Loss Fix Quiz: https://1ck2gu1qfir.typeform.com/menometabolismYou started progesterone HRT hoping to finally sleep better, calm your anxiety, and feel balanced again…But instead? You feel worse.

In this episode, I’m breaking down why progesterone therapy can actually backfire in some women — and how to fix it.

You’ll learn:

💥 The 4 most common reasons progesterone makes symptoms worse

🧠 How histamine, cortisol, and nutrient deficiencies change how your body processes it

⚖️ What to do so you can actually reap the benefits of progesterone without feeling moody, puffy, or anxious

If you’ve ever wondered, “Why do I feel worse on something that’s supposed to help me?” — this one will make everything click.

TIMESTAMPS:

(00:00) – Intro: Why You Feel Worse on Progesterone HR

(02:23) – When Progesterone Backfires: Hormone Imbalance & Dosage Issues

(06:27) – How Gut, Liver & Stress Impact Progesterone Tolerance

(07:07) – Progesterone, Histamines & Glutamate Explained

(10:15) – Nutrients That Help Your Body Use Progesterone Properly

(11:08) – The Role of Cortisol, Stress & Detox Pathways

(16:02) – Bioidentical vs Synthetic Progesterone

(17:18) – How to Make Progesterone Work for You

(25:34) – Final Thoughts: Root Causes, Recovery & Next StepsCONNECT WITH ME ONLINE:‣ Book a COMPLEMENTARY CONSULATION and CALORIE CALCULATION call:- how much you should eat🍴- what you should eat 🌮- exercise adjustments🏋🏽‍♀️- lifestyle recommendations🚶‍♀️- specific resources to support you on your journey📕https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom⁠⁠⁠⁠⁠⁠‣ 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‣ 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‣ Listen the Podcast on Apple or Spotify: Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496eApple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450‣ All other links: ⁠⁠⁠⁠⁠⁠https://stan.store/vitalityoetstephanie⁠⁠⁠⁠⁠⁠‣ Email: ⁠⁠⁠⁠⁠⁠[email protected]⁠⁠⁠⁠⁠⁠----© 2025 Stephanie Crassweller & VitalityOET

‣ Book Your COMPLEMENTARY CONSULATION and CALORIE CALCULATION call:- how much & what to eat🍴🌮- exercise & lifestyle recommendations🚶‍♀️🏋🏽‍♀️- specific resources to support you on your journey📕https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom⁠⁠⁠⁠⁠⁠‣ Take The Fat Loss Fix Quiz: https://1ck2gu1qfir.typeform.com/menometabolismMost women think ovarian aging only matters if you want babies. But when your ovaries age faster, your whole body pays the price. Estrogen is protective for your brain, your mood, your bones, your heart, even your metabolism. The earlier that estrogen fades, the earlier all those protections are gone.

In this episode I cover:

- The risks of early ovarian aging

- What causes early ovarian aging

- How to slow it down

TIMESTAMPS:

(00:00) – Intro: What Is Early Ovarian Aging

(01:07) – Why Estrogen Loss Impacts Every System

(04:51) – How Stress & Trauma Accelerate Ovarian Aging

(07:39) – The Role of Cortisol, Inflammation & Mitochondria

(10:51) – How Declining Estrogen Affects Brain & Mood

(14:05) – Why Midlife Stress Makes Symptoms Worse

(15:11) – How to Slow Ovarian Aging Naturally

(21:17) – Lifestyle, Nutrition & Hormone Support Strategies

(23:39) – Final Message: You’re Not Broken — You Can RebuildCONNECT WITH ME ONLINE:‣ Book a COMPLEMENTARY CONSULATION and CALORIE CALCULATION call:- how much you should eat🍴- what you should eat 🌮- exercise adjustments🏋🏽‍♀️- lifestyle recommendations🚶‍♀️- specific resources to support you on your journey📕https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom⁠⁠⁠⁠⁠⁠‣ 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‣ 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‣ Listen the Podcast on Apple or Spotify: Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496eApple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450‣ All other links: ⁠⁠⁠⁠⁠⁠https://stan.store/vitalityoetstephanie⁠⁠⁠⁠⁠⁠‣ Email: ⁠⁠⁠⁠⁠⁠[email protected]⁠⁠⁠⁠⁠⁠----© 2025 Stephanie Crassweller & VitalityOET