Have you ever been in a diet and things seem to be going well and then BAM progress seems to stall?

Ahhh, the dreaded weight loss plateau.

In today's episode, I cover what a weight loss plateau actually is, how to assess if you are, in fact, in one, and what to do about it!

As always, if you want a free assessment to determine where you should be for calories to lose weight and the right strategies for you to use, just send me a message on Facebook or shoot over an email!

To learn how to get access to ALL our free resources, watch this video: https://www.loom.com/share/3fe69b67790a4fbc9de22d64a486cb28?sid=6e14b006-7fbf-40b1-9ccf-5c9b5d7870fa

Now, let's get into the episode!

WATCH this episode on YouTube: https://youtu.be/gpJjh9XuRsE

TIMESTAMPS:

(00:00) — Introduction

(01:48) — Today's topic: everything you need to know about weight loss plateaus

(02:24) — What exactly is a plateau?

(06:13) — Determining if you're actually experiencing a plateau

(08:28) — 1) Are you tracking accurately?

(10:37) — 2) Are you hitting your daily water goal?

(11:11) — 3) Are there other factors causing water retention or bloating?

(12:50) — 4) How is your digestion?

(13:22) — 5) Are you getting enough sleep?

(13:59) — 6) Are you stressed?

(15:01) — 7) Are you assessing metrics other than scale weight?

(16:17) — 8) Are you ACTUALLY still making progress (even if it's slower than you'd like)?

(19:43) — 9) How long are your fat loss phases?

(22:18) — You've determined you're actually in a plateau, what now?

(27:42) — The importance of patience during this journey

(30:42) — Key takeaways

PREVIOUS EPISODES MENTIONED:

‣ Why "Eat Less, Move More" Doesn't Work in Menopause (feat. Coach Kirianna) - https://podcasts.apple.com/ca/podcast/why-eat-less-move-more-doesnt-work-in-menopause-feat/id1683220450?i=1000636626769

‣ Weight Fluctuations in Menopause - https://podcasts.apple.com/ca/podcast/weight-fluctuations-in-menopause-mmp-ep-8/id1683220450?i=1000614837601

‣ Reverse Dieting for Menopause Fat Loss (the 'Simple Seasons' approach to fat loss) - https://podcasts.apple.com/ca/podcast/reverse-dieting-for-menopause-fat-loss-the-simple/id1683220450?i=1000615678907

‣ How Gina Increased Her Calories From 1000 to 2200! (Client Spotlight) - https://podcasts.apple.com/ca/podcast/how-gina-increased-her-calories-from-1000-to-2200-client/id1683220450?i=1000632249135

‣ 10 Steps to Boost Metabolism in Menopause (to lose fat) - https://podcasts.apple.com/ca/podcast/10-steps-to-boost-metabolism-in-menopause-to-lose-fat/id1683220450?i=1000634592004

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

‣ 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

‣ Email: [email protected]

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Post-Production by: David Margittai | In Post Media

Website: https://www.inpostmedia.com

Email: [email protected]

© 2023 Stephanie Fusnik & VitalityOET

We are officially in December and that means a lot of you are in your, "Screw it—I will start in January" mindset.

But do you really want to gain 5-10 pounds and then bust your butt until the end of March just to end up exactly where you are now?

Probably not.

In today's episode, I go over the 3 steps to really move forward in the right direction.

And lastly, I have a treat for you!

I designed a 14-day mini-challenge to help you stay on track WITHOUT feeling ashamed for having your favorite treats.

It is simple and NOT time-consuming!

It sets you up for a great 2024 rather than having to lose the 5-10 pounds you typically gain over the holidays!

Plus you can 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!

Cost: $20 (~$15 USD)

The program starts on Dec 11th!

Head here to get started: https://buy.stripe.com/4gw02leWM9ErgCc07v

And you can take our menopause metabolism quiz here to figure out WHY you are struggling to lose weight and HOW to fix it!: https://1ck2gu1qfir.typeform.com/menometabolism

To learn how to get access to ALL our free resources, watch this video: https://www.loom.com/share/3fe69b67790a4fbc9de22d64a486cb28?sid=6e14b006-7fbf-40b1-9ccf-5c9b5d7870fa

Now, let's get into the episode!

WATCH this episode on YouTube: https://youtu.be/JJfoDoIwJj0

TIMESTAMPS:

(00:00) — Introduction

(01:08) — Today's topic: the 3 steps to jump-start your menopause fat loss journey

(02:22) — Introducing our 14-day mini challenge

(04:45) — An example of a common consultation call

(08:34) — Step 1 - Track your food

(12:44) — Step 2 - Assess the data

(17:34) — Step 3 - Determine WHY you are struggling

(21:42) — Check out our FREE Menopause Metabolism Quiz

(23:05) — Step 4 - Create & follow a plan

(23:43) — Wrap-up

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

‣ 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

‣ Email: [email protected]

----

Post-Production by: David Margittai | In Post Media

Website: https://www.inpostmedia.com

Email: [email protected]

© 2023 Stephanie Fusnik & VitalityOET

Today, it was my absolute pleasure to have my friend Nick Ross on the podcast. I first saw Nick when he spoke at a conference I was at and his story was more than inspirational.

He shares his story of when he hit rock bottom, his cancer diagnosis, and how it completely changed his life for the better.

We cover why people give up so easily on their goals, why people don't have what they want, how we let our past dictate our future, and how to break through with tactical tips on how to finally get to where you want to be.

To learn how to get access to ALL our free resources, watch this video: https://www.loom.com/share/3fe69b67790a4fbc9de22d64a486cb28?sid=6e14b006-7fbf-40b1-9ccf-5c9b5d7870fa

Now, let's get into the episode!

WATCH this episode on YouTube: https://youtu.be/krUuUBiyTpQ

TIMESTAMPS:

(00:00) — Introduction & about today's episode

(01:28) — Nick's story

(11:30) — The pathway to abundance in your life

(18:40) — How to NOT become a victim of your circumstances

(24:47) — The best way to make radical changes in your life

(32:14) — You can't take care of others if you won't take care of yourself

(39:24) — The need for conscious congruence

(43:03) — How to push past our fears of judgment from others

(46:27) — The difference between taking responsibility for your actions and blaming yourself

(50:52) — It's not your conditions, it's your decisions

(53:15) — Where to find Nick

CONNECT WITH NICK:

‣ Instagram: https://www.instagram.com/nickrossspeaks

‣ TikTok: https://www.tiktok.com/@nickrossspeaks

‣ All other links: https://linktr.ee/circlethew

‣ Email: [email protected]

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

‣ 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

‣ Email: [email protected]

----

Post-Production by: David Margittai | In Post Media

Website: https://www.inpostmedia.com

Email: [email protected]

© 2023 Stephanie Fusnik & VitalityOET

Injuries SUCK! Getting sick SUCKS! You feel like you are in a groove, and BAM we get derailed. UGH.

Unfortunately, that is going to happen—it is inevitable. I am on crutches as we speak.

Since we know that this stuff is inevitable, I am here today to help you:

1 - avoid injuries and sickness as best as possible

2 - adjust training when you are injured and/or sick

3 - adjust nutrition when you are injured and/or sick

This way, you don't feel like you lose progress or move backward!

To learn how to get access to ALL our free resources, watch this video: https://www.loom.com/share/3fe69b67790a4fbc9de22d64a486cb28?sid=6e14b006-7fbf-40b1-9ccf-5c9b5d7870fa

Now, let's get into the episode!

WATCH this episode on YouTube: https://youtu.be/U7wZY3NzQQo

TIMESTAMPS:

(00:00) — Introduction

(01:09) — Today's topic: adapting your training & nutrition around injury & sickness

(03:43) — How to know when you need to stop training (& what to do)

(13:37) — Adjustments to make if you CAN still train (or have been cleared to start)

(20:58) — How to eat during times of injury or illness

(27:14) — Recap & final thoughts

PREVIOUS EPISODES MENTIONED:

‣ Mastering Mindset for Menopause Fat Loss (feat. Coach Amy) - https://podcasts.apple.com/ca/podcast/mastering-mindset-for-menopause-fat-loss-feat-coach/id1683220450?i=1000613955318

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

‣ 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

‣ Email: [email protected]

----

Post-Production by: David Margittai | In Post Media

Website: https://www.inpostmedia.com

Email: [email protected]

© 2023 Stephanie Fusnik & VitalityOET

Are you trying to "eat less" and exercise more in order to lose fat, but now that you're in perimenopause or onward your body isn't working the way you're expecting?

Are you restricting foods, exercising endlessly, and not seeing ANY progress on the scale, or GOD FORBID, things are actually going in the OPPOSITE direction and you feel SO out of control?

Then this episode is FOR YOU.

Today, we are going to explore how the metabolism works in menopause, what actually influences our metabolism, and how we can manipulate it for fat loss success—even when the things you USED to do for fat loss aren't working anymore.

In this episode, we cover:

-What metabolism is

-What "calories out" actually means

-What "calories in" actually means

-Why it stopped working

-Considerations for menopause

If you'd like a copy of our Metabolism Boosting Guide, just email or DM me on Facebook or Instagram and I'll send it right over!

If you want to get your calories calculated for FREE book a call to do so here - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom

To learn how to get access to ALL our free resources, watch this video: https://www.loom.com/share/3fe69b67790a4fbc9de22d64a486cb28?sid=6e14b006-7fbf-40b1-9ccf-5c9b5d7870fa

Now, let's get into the episode!

WATCH this episode on YouTube: https://youtu.be/Bb3Z-8nwzDo

TIMESTAMPS:

(00:00) — Introduction

(00:58) — Today's topic: Why "eat less, move more" doesn't work in menopause

(02:50) — Understanding metabolism & calories

(05:27) — What "calories in, calories out" actually means & why it's not as simple as it sounds

(09:44) — How evolution has impacted our metabolism

(16:47) — The four main components of "calories out"

(26:59) — Things that influence "calories in"

(34:18) — How does this all pertain to menopause and fat loss?

(45:50) — The role of hormones in energy balance

(55:20) — The importance of CONSISTENCY

(1:00:22) — Closing thoughts

PREVIOUS EPISODES MENTIONED:

‣ 10 Steps to Boost Metabolism in Menopause (to lose fat) - https://podcasts.apple.com/ca/podcast/10-steps-to-boost-metabolism-in-menopause-to-lose-fat/id1683220450?i=1000634592004

‣ Reverse Dieting for Menopause Fat Loss (the 'Simple Seasons' approach to fat loss) - https://podcasts.apple.com/ca/podcast/reverse-dieting-for-menopause-fat-loss-the-simple/id1683220450?i=1000615678907

‣ Low Carb in Menopause is Making You SKINNY FAT - https://podcasts.apple.com/ca/podcast/low-carb-in-menopause-is-making-you-skinny-fat-mmp-ep-6/id1683220450?i=1000613035023

‣ Insulin Resistance & Menopause - https://podcasts.apple.com/ca/podcast/insulin-resistance-menopause-mmp-ep-3/id1683220450?i=1000611282522

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

‣ 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

‣ Email: [email protected]

----

Post-Production by: David Margittai | In Post Media

Website: https://www.inpostmedia.com

Email: [email protected]

© 2023 Stephanie Fusnik & VitalityOET

Hormonal imbalances ABSOLUTELY influence your ability to lose weight!

In today's episode, I cover:

-The 4 biggest NATURAL hormonal disruptors and how to address them

-The 4 most common chemical hormonal disruptors and how to avoid them

If you want to get your calories calculated for FREE book a call to do so here - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom

As mentioned in the episode, you can find phthalate-free cleaning products at https://www.simplyquinoa.com/the-best-non-toxic-cleaning-products-in-every-category

and cosmetics at https://www.health.com/beauty/phthalate-free-cosmetics

To learn how to get access to ALL our free resources, watch this video: https://www.loom.com/share/3fe69b67790a4fbc9de22d64a486cb28?sid=6e14b006-7fbf-40b1-9ccf-5c9b5d7870fa

Now, let's get into the episode!

WATCH this episode on YouTube: https://youtu.be/CN2-CUu2OBU

TIMESTAMPS:

(00:00) — Introduction

(01:02) — Today's topic: causes of hormonal imbalances in menopause

(01:33) — The endocrine system & how hormone disruptors work

(05:57) — The biggest natural hormone disruptors

(06:12) — 1) Stress/high cortisol

(11:54) — 2) Yo-yo dieting

(14:57) — 3) Too low calorie intake

(19:12) — 4) Constipation/poor gut health

(24:27) — The most common chemical hormone disruptors

(24:32) — 1) BPAs (bisphenol A)

(26:49) — 2) Phthalates

(31:30) — 3) Atrazine

(33:50) — 4) Phytoestrogens

(34:49) — Recap

(36:05) — Wrap-up

PREVIOUS EPISODES MENTIONED:

‣ PCOS, Menopause, and Fat Loss - https://podcasts.apple.com/ca/podcast/pcos-menopause-and-fat-loss-mmp-ep-28/id1683220450?i=1000630660963&app=podcast

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

‣ 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

‣ Email: [email protected]

----

Post-Production by: David Margittai | In Post Media

Website: https://www.inpostmedia.com

Email: [email protected]

© 2023 Stephanie Fusnik & VitalityOET

Are you struggling with bloating and bowel movements since perimenopause? Or maybe your symptoms got worse?

It turns out, estrogen has a LOT to do with it!

On today's episode I am going to cover:

-How your digestive system actually works

-What the most common gut health issues and symptoms are

-How perimenopause and menopause contribute to things

-5 FREE things to improve gut health and bloating for menopause fat loss you can start doing TODAY

Also, our Black Friday promotion is here! We've got:

-Discounts on coaching

-Amazon gift cards

-Vitality t-shirts

-You'll be entered to win a free DUTCH test or month of coaching

-And MORE!

Book a call to learn more about coaching and our Black Friday Offer HERE: https://calendly.com/d/3sy-mjd-zyn/black-friday-application-call

To learn how to get access to ALL our free resources, watch this video: https://www.loom.com/share/3fe69b67790a4fbc9de22d64a486cb28?sid=6e14b006-7fbf-40b1-9ccf-5c9b5d7870fa

Now, let's get into the episode!

WATCH this episode on YouTube: https://youtu.be/nHrB2javc88

TIMESTAMPS:

(00:00) — Introduction

(01:12) — Today's topic: breaking down the digestive system & improving gut health

(02:30) — How the digestive system works

(10:53) — Common symptoms of gut trouble & what causes them

(14:45) — Why do any of these things matter for weight loss?

(19:46) — 5 simple tips to improve gut health

(20:26) — 1) Chew your food more

(24:19) — 2) Put your fork down between bites

(25:08) — 3) Avoid water (or other fluids) 10 minutes before & after meals

(27:42) — 4) Walk more

(28:43) — 5) Eat distraction-free & sit while doing it

(30:20) — *BONUS Tip* - Feet up!

(31:52) — Recap

(33:14) — Don't miss out on our Black Friday coaching promotion! (link in the description)

PREVIOUS EPISODES MENTIONED:

‣ Gall Bladder & Menopause Gut Health (feat. Coach Hannah) - https://podcasts.apple.com/ca/podcast/gall-bladder-menopause-gut-health-feat-coach-hannah/id1683220450?i=1000627434973&app=podcast

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

‣ 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

‣ Email: [email protected]

----

Post-Production by: David Margittai | In Post Media

Website: https://www.inpostmedia.com

Email: [email protected]

© 2023 Stephanie Fusnik & VitalityOET

Today, I had the pleasure of having Mr. Jason Phillips on the podcast!

Jason has been active in the fitness industry for nearly 2 decades. After overcoming anorexia, Jason went on a mission to create impact at the highest level. This journey led him to becoming the most sought-after nutrition coach in the space, as well as writing for several publications and even publishing his own books: Macros Explained and Macros Applied. Today, he is a featured guest on several podcasts, including being the most downloaded guest ever on the #1 Health and Fitness Podcast, Mind Pump. While his beginnings were humble—so much so that he was declined for a cup of coffee at Starbucks on Thanksgiving Day of 2014—he now owns and operates the Nutritional Coaching Institute, a company that has grown to over $12 million annual revenue in less than 5 years.

We covered a LOT, like:

-How he got into the coaching space after a coach saved his life from his battle with anorexia

-How he has helped tens of thousands of clients get results

-What he has learned from working with coaches and mentoring coaches himself

-The characteristics that largely influence whether or not you will reach your health and fitness goals

-What consistency really is (hint—it is NOT being perfect or restrictive)

And a whole lot more!

To learn how to get access to ALL our free resources, watch this video: https://www.loom.com/share/3fe69b67790a4fbc9de22d64a486cb28?sid=6e14b006-7fbf-40b1-9ccf-5c9b5d7870fa

Now, let's get into the episode!

WATCH this episode on YouTube: https://youtu.be/ysPJhajHuC0

TIMESTAMPS:

(00:00) — Introduction

(01:36) — What drove Jason to nutrition coaching

(05:58) — How a coach changed Jason's life

(12:15) — The importance of building connection as a coach

(18:55) — The most important qualities of a "good" client

(22:42) — Shifting your focus from perfection to progress

(30:30) — Why implementation is more important than the resource itself

(35:44) — Reflecting on the current state of the fitness industry

(39:09) — One bad experience doesn't define the whole

(43:23) — The biggest indicator of success in a client

(48:01) — Closing thoughts

CONNECT WITH JASON:

‣ Jason's Instagram: https://www.instagram.com/nci_ceo_jason

‣ Nutritional Coaching Institutes's Instagram: https://www.instagram.com/nutritionalcoachinginstitute

‣ Nutritional Coaching Institute: https://ncicertifications.com

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

‣ 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

‣ Email: [email protected]

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Post-Production by: David Margittai | In Post Media

Website: https://www.inpostmedia.com

Email: [email protected]

© 2023 Stephanie Fusnik & VitalityOET

Why is it so darn hard to lose weight once we hit perimenopause and menopause?

It all comes down to our metabolism!

In this episode, I cover:

-WHAT metabolism is

-WHY metabolism slows down in menopause

-HOW we can get our metabolism back up

I mention a lot of links to other podcasts and videos throughout this episode, so I put them all in one, easy-to-reference PDF for you, which you can access here: https://www.facebook.com/groups/vitalityoet/learning_content/?filter=822916579292937&post=990000168989916

To learn how to get access to ALL our free resources, watch this video: https://www.loom.com/share/3fe69b67790a4fbc9de22d64a486cb28?sid=6e14b006-7fbf-40b1-9ccf-5c9b5d7870fa

Now, let's get into the episode!

WATCH this episode on YouTube: https://youtu.be/O3dNS05kwQc

TIMESTAMPS:

(00:00) — Introduction

(01:10) — Today's topic: all about metabolism—what it is, why it slows down, and how to bring it back up

(01:29) — Defining and breaking down the various components of metabolism (BMR, NEAT, TEF, exercise)

(05:29) — Reasons why metabolism slows down

(05:48) — 1) Cortisol

(11:03) — 2) Less lean muscle mass

(13:04) — 3) Low thyroid function

(14:24) — 4) Hormonal imbalances

(15:37) — Ways we can BOOST metabolism

(15:54) — 1) Eat enough food

(18:33) — 2) Address cortisol to balance out hormones

(19:05) — 3) Improve sleep

(20:09) — 4) Eat your carbs

(21:06) — 5) Protein

(21:52) — 6) Veggies

(22:20) — 7) Water

(22:37) — 8) Resistance training

(24:49) — 9) Stop fasting

(27:27) — 10) Pre- and post-workout meals

(28:24) — Recap & wrap-up

PREVIOUS EPISODES MENTIONED:

‣ What is Perimenopause - https://podcasts.apple.com/ca/podcast/what-is-perimenopause-mmp-ep-1/id1683220450?i=1000611276923

‣ Menopause, Cortisol, & Adrenal Fatigue - https://podcasts.apple.com/ca/podcast/menopause-cortisol-adrenal-fatigue-mmp-ep-19/id1683220450?i=1000624361638

‣ Thyroid Function, Menopause, & Fat Loss (feat. Coach Kirianna) - https://podcasts.apple.com/ca/podcast/thyroid-function-menopause-fat-loss-feat-coach-kirianna/id1683220450?i=1000611289331

‣ Reverse Dieting for Menopause Fat Loss (the 'Simple Seasons' approach to fat loss) - https://podcasts.apple.com/ca/podcast/reverse-dieting-for-menopause-fat-loss-the-simple/id1683220450?i=1000615678907

‣ Low Carb in Menopause is Making You SKINNY FAT - https://podcasts.apple.com/ca/podcast/low-carb-in-menopause-is-making-you-skinny-fat-mmp-ep-6/id1683220450?i=1000613035023

‣ How to Increase Muscle to Boost Metabolism in Menopause - https://podcasts.apple.com/ca/podcast/how-to-increase-muscle-to-boost-metabolism-in-menopause/id1683220450?i=1000631443230

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

‣ 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

‣ Email: [email protected]

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Post-Production by: David Margittai | In Post Media

Website: https://www.inpostmedia.com

Email: [email protected]

© 2023 Stephanie Fusnik & VitalityOET

Did you know that improper pre and post-workout nutrition in menopause could be the reason you aren't seeing results? It SUCKS to be busting your butt in the gym and realize that something as simple as a snack is why you aren't seeing results!

Shocking, I know!

In this episode, I cover:

-Why we need to tailor nutrition in perimenopause and menopause

-Why you need a pre-workout snack (when and what to eat)

-Why you need a post-workout snack (when and what to eat)

-Why fasting is holding you back

-Different types of protein powders and their benefits

I also have a guide we created that goes over what to eat and when for menopause workout nutrition. Just message me on Facebook or Instagram and I would be more than happy to send it over!

To learn how to get access to ALL our free resources, watch this video: https://www.loom.com/share/3fe69b67790a4fbc9de22d64a486cb28?sid=6e14b006-7fbf-40b1-9ccf-5c9b5d7870fa

Now, let's get into the episode!

WATCH this episode on YouTube: https://youtu.be/96azmCLxEl8

TIMESTAMPS:

(00:00) — Introduction

(02:10) — Today's topic: pre and post-exercise nutrition during perimenopause and menopause

(03:23) — Why nutrition is especially important during perimenopause and menopause

(09:18) — The significance of pre-workout nutrition: powering your performance

(14:02) — The best timing for pre-workout nutrition (pre-workout nutrition guide)

(16:30) — What to do if you train first thing in the morning

(20:09) — The importance of post-workout nutrition: nourishing your recovery

(27:36) — What to include in your post-workout nutrition (post-workout timing guide)

(28:51) — Common challenges & misconceptions

(30:10) — Why we DON'T recommend fasting before workouts

(34:36) — The benefits of protein shakes for post-workout recovery

(38:38) — Recap & wrap-up

PREVIOUS EPISODES MENTIONED:

‣ Insulin Resistance & Menopause - https://podcasts.apple.com/ca/podcast/insulin-resistance-menopause-mmp-ep-3/id1683220450?i=1000611282522

‣ Menopause, Cortisol, & Adrenal Fatigue - https://podcasts.apple.com/ca/podcast/menopause-cortisol-adrenal-fatigue-mmp-ep-19/id1683220450?i=1000624361638

‣ Plant-Based Eating in Menopause (ft. Coach Corinne) - https://podcasts.apple.com/ca/podcast/plant-based-eating-in-menopause-feat-coach-corinne-mmp-ep-33/id1683220450?i=1000632669618&app=podcast

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

‣ 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

‣ Email: [email protected]

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Post-Production by: David Margittai | In Post Media

Website: https://www.inpostmedia.com

Email: [email protected]

© 2023 Stephanie Fusnik & VitalityOET