Cortisol gets a really bad rap, but it is a VERY important hormone. It's just when we let it get out of control (*cough cough* which is most of us) that we start to experience a ton of issues—including weight gain around our middle.

Cortisol is like the puppeteer that controls literally all the other hormones in your body in some way, shape, or form.

So today I go over what happens when it is high, when it is low, why it matters in perimenopause (and onwards), and what the heck to do!

We also have a free guide to go along with this, so if you want a copy of that just head to our Facebook community to access it!

Let's get into the episode!

WATCH this episode on YouTube: https://youtu.be/svNbaYI0R8E

TIMESTAMPS:

(00:00) — Introduction

(01:15) — Today's topic: Cortisol & the 4 stages of adrenal fatigue

(01:36) — The ins & outs of cortisol

(06:10) — Stage 1: Alarm Phase

(07:22) — Stage 2: Wired & Tired

(09:46) — Stage 3: Resistance

(10:41) — Stage 4: Exhaustion

(11:16) — Why cortisol is so important to understand ESPECIALLY during perimenopause & onwards

(14:32) — Things you can do to improve cortisol levels

(14:44) — Sunshine

(15:25) — Sleep

(17:06) — Chill the f*** out

(20:40) — Exercise

(26:25) — Stimulants

(27:01) — Carbohydrates

(28:12) — Benefits of regulating the cortisol curve

(29:30) — Wrap-up

CONNECT WITH ME ONLINE:

‣ 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

SUPPLEMENTS—are they worth the hype?

Will they actually do what they say they do?

Which ones should I take?

What about collagen?

I go over ALL of this and more on today's podcast.

We also have a free guide to go along with this, so if you want a copy of that just head to our Facebook community to access it!

For supplements, head to Nutrition Dynamic and use code: VITALITY10 for 10% off your order!

WATCH this episode on YouTube: https://youtu.be/-9ZI_aDQdjo

TIMESTAMPS:

(00:00) — Introduction

(01:00) — Today's topic: breaking down menopause supplements

(02:18) — Omega-3s

(03:44) — Vitamin D

(04:34) — Vitamin C

(06:36) — Vitamin B Complex

(07:37) — Magnesium Glycinate (or bisglycinate)

(08:30) — Collagen

(10:32) — Creatine

(11:47) — BCAAs

(13:25) — Probiotics

(14:35) — Supplements for hypothyroidism

(15:51) — Supplement brands & quality

(17:54) — Wrap-up

CONNECT WITH ME ONLINE:

‣ 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

We are all so excited when we start a fat loss phase... UNTIL we get to weeks 5-6-7 and start to feel a little less motivated, a little more tired, and typically a whole lot more hungry!

But this isn't just due to motivation waning—it is actually your body trying to protect you through the hormone changes our body goes through when we cut out calories.

I truly believe that it is important to understand what happens to our bodies when drop our calories. This will not only serve to help you recognize and understand some potential issues you may run into along the journey (and help mitigate them), but it could also help you recognize when it may be time to pull back from a fat loss phase (for example, we don't like women being in a deficit for more than 12 weeks at a time) or when your body is trying to tell you when it is not comfortable!

So listen in to find out what happens to your body and how to work WITH your body for fat loss instead of AGAINST it!

WATCH this episode on YouTube: https://youtu.be/slfFpy5WajE

TIMESTAMPS:

(00:00) — Introduction

(01:03) — Today's topic: what happens to your hormones during a fat loss phase (particularly in menopause)

(04:16) — Insulin

(05:03) — Cortisol

(06:50) — Ghrelin

(07:54) — Leptin

(08:59) — Estrogen & Progesterone

(10:30) — To review

(11:06) — Hormones drive behavior

(12:33) — Physical symptoms

(14:20) — Things to keep in mind

(19:33) — Wrap-up

CONNECT WITH ME ONLINE:

‣ 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

‣ 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

Who wants to look FIT and TONED?! I know I do!

But what if I told you that eating low carb and doing your HIIT, cardio, and boot camp-style classes are actually making you 'SKINNY FAT'?

I can almost guarantee that that's not what you wanted to hear... but the good news is that in today's podcast, I cover the most common mistakes perimenopausal women make when it comes to exercise that prevents them from reaching their health and fitness goals!

I explain why they are mistakes and how to make changes to your workout programs so you can get stronger and leaner.

Let's dive in!

WATCH this episode on YouTube: https://youtu.be/RN4gtdVUck0

TIMESTAMPS:

(00:00) — Introduction

(00:56) — Today's topic: the 9 biggest exercise mistakes in menopause

(01:35) — What actually happens during perimenopause & why we want to actively build muscle

(04:07) — Mistake #1 - Not lifting heavy enough

(05:54) — Mistake #2 - Not giving yourself long enough rest periods

(08:29) — Mistake #3 - Choosing the wrong exercises/doing them in the wrong order

(10:06) — Mistake #4 - Doing too much cardio

(12:31) — Mistake #5 - Always using the same rep ranges

(14:23) — Mistake #6 - Completing the movements too quickly

(16:33) — Mistake #7 - Working out too often

(23:43) — Mistake #8 - Not following a program

(25:53) — Mistake #9 - Not eating pre- & post-workout (working out fasted)

(28:09) — Recap

CHECK OUT OUR PROGRESSIVE OVERLOAD PROGRAMS:

‣ At-Home Program - https://bit.ly/43CkIK6

‣ Gym Program - https://bit.ly/3rHD5jm

CONNECT WITH ME ONLINE:

‣ 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

‣ 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 my wonderful husband joins me on the podcast to talk about how to achieve your goals and create habits that stick.

Enjoying the process is a HUGE part—the clients in our program who embrace the process and take it all in are always more successful and reach their goals more quickly.

This is something Taylor and I are huge on—intentionality and enjoying the process—especially after our first hike together in Hawaii.

Life is not meant to be a checklist. Yes, we can have checklists to help guide our journey—but you might as well enjoy the journey while you’re on it!

We shared some tips and tricks that have really allowed us to have lasting changes in our habits and helped up achieve our goals.

We do weekly lives on these types of topics together every Sunday our shared Instagram account

WATCH this episode on YouTube: https://youtu.be/Tgc4xhiUQWc

TIMESTAMPS:

(00:00) — Introduction

(00:55) — Today's topic: enjoying the process & reaching your goals

(01:27) — The hike

(06:09) — The problem with the "checklist" mentality

(11:07) — Being process driven vs outcome driven

(22:37) — How to find enjoyment (& make change stick)

(30:28) — Final thoughts

FOLLOW US FOR WEEKLY LIVES ON SIMILAR TOPICS EVERY SUNDAY: https://www.instagram.com/vstephandtaylorcrassweller

CONNECT WITH ME ONLINE:

‣ 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

‣ 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

Pass the peach sangria!

There is nothing I love more than sitting in the sunshine on a patio or at the beach with a glass of peach sangria! And I think we all know that alcohol isn't that great for us, BUT do we actually understand what it does to our bodies—particularly when we go through perimenopause and menopause?

It turns out we are far more sensitive and drinking as little as 3 servings a week can lead to some pretty wild side effects.

This episode is by no means telling you not to drink because I would be a total hypocrite if I told you to give it up completely, BUT I do believe it is important to have all the information so that you can make an educated decision whether the pros outweigh the cons.

Personally, I would always rather have a bigger meal or have a tasty treat (donuts or ice cream) over a glass of wine but everyone is different!

The purpose of this episode is to help you understand what happens when we drink alcohol, how it influences our hormones, how it affects our ability to lose fat, and how it all ties back to our menopause journey!

Let's dive in!

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

TIMESTAMPS:

(00:00) — Introduction

(01:11) — Today's topic: alcohol & its effects on fat loss during menopause

(02:17) — What is alcohol?

(04:15) — Fluid retention

(05:49) — Hormone levels

(07:36) — Sleep quality

(10:54) — Cancer risk

(12:10) — Mood

(13:11) — Gut health

(14:13) — Inflammation

(15:27) — Cortisol

(19:12) — Recap & final thoughts

CONNECT WITH ME ONLINE:

‣ 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

‣ 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, constipation, diarrhea, abdominal pain and are starting to be scared to eat food? You are NOT alone!

Today, I had the pleasure of having Coach Emma on the podcast to tell us about her experience with Ulcerative Colitis, and how she manages her gut health AND manages her weight.

We also covered how to start improving your gut health with simple steps to help you kick inflammation to the curb so you can start not only FEELING better but LOOKING better!

Let's dive in!

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

TIMESTAMPS:

(00:00) — Introduction

(01:03) — Today's topic: gut health & ulcerative colitis

(01:54) — What is ulcerative colitis (UC)? Signs, symptoms, & risk factors

(04:50) — Emma's background with UC (lifestyle factors, symptoms, treatment, & dealing with the healthcare system)

(18:09) — What is the gut microbiome & why is it important?

(21:47) — How to start assessing your gut health (things to look out for)

(25:01) — What ACTUALLY causes these symptoms?

(27:54) — The importance of addressing gut health when it comes to weight loss

(34:23) — Tips for improving your gut health

(42:24) — How Emma navigates eating more calories & protein with ulcerative colitis

(45:47) — How Emma has more than DOUBLED her caloric intake

(52:02) — Closing thoughts

CONNECT WITH ME ONLINE:

‣ 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

‣ 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

So, you want to lose weight... but here are two questions we need to answer first!

Are you ready to cut your calories?

And if you cut your calories starting today, are you going to see fat loss?

PROBABLY NOT!

I bet that is not the answer you were hoping for...

In today's episode, I cover:

1) How we help clients determine if they are actually ready for a fat loss phase or if they need to reverse diet first

2) Our NON-NEGOTIABLE pre-diet checklist

3) How to go into a fat loss phase and how long to stay there

4) How to ultimately get success

Let's dive in!

WATCH this episode on YouTube: https://youtu.be/7lEmOFOplTo

TIMESTAMPS:

(00:00) — Introduction

(01:19) — Are you ready for a fat loss phase? Here is how we assess

(04:28) — What to do if you're not ready for a diet yet

(06:30) — Our NON-NEGOTIABLE pre-diet checklist

(08:34) — How to successfully enter a fat loss phase & how long to stay in it

(13:33) — What the fat loss phase should look like

(18:28) — Signs that you need to go back to reverse dieting

(20:56) — Some final things to note about the fat loss phase

CONNECT WITH ME ONLINE:

‣ 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

‣ 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

Low progesterone FREAKING SUCKS—trust me I know—I have been dealing with this for a while! And unfortunately, it is something that is naturally going to decrease as we go through perimenopause/menopause... Lucky us!

Progesterone has so many important roles in our bodies, including keeping us energized, controlling fluid retention, and weight control.

So unfortunately, if we don't work at controlling our progesterone levels through proper lifestyle and nutrition it can result in weight gain, fluid retention, feeling exhausted, low libido, hot flashes, migraines, anxiety, depression, and more. Sounds fun doesn't it?

In this episode, I cover things that negatively impact our progesterone levels and what we can do to optimize our levels to help you not only feel great but look great!

WATCH this episode on YouTube: https://youtu.be/9gTM8zfo5Cw

TIMESTAMPS:

(00:00) — Introduction

(00:40) — Today's topic: the role of progesterone in your body and its effects on fat loss during perimenopause and menopause

(01:12) — What progesterone does in the body

(02:07) — The effect of stress on progesterone levels

(04:47) — What happens when progesterone levels are too low

(09:07) — Actionable steps to help increase progesterone levels

(15:47) — Final thoughts

Learn more about DUTCH hormone testing with VitalityOET - https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537

CONNECT WITH ME ONLINE:

‣ 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

It might surprise you, but using a scale really isn't the best way to measure progress in your fat loss journey! How many of you let the scale take control of your emotions and self-worth?

Too many of us—it definitely used to control mine!

I had the pleasure of having coach Beth on the podcast with me today to go over a bit of our struggles with the scale, why the scale fluctuates so much, and how to ACTUALLY measure progress. These tips and tricks will help you better assess if you are moving in the right direction and what to watch for!

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

TIMESTAMPS:

(00:00) — Introduction

(01:31) — Today's topic: how to ACTUALLY measure progress

(06:38) — Reasons why your weight may fluctuate

(19:38) — Other methods & metrics for measuring progress (that don't involve the scale)

(37:22) — How to use the scale and not let a number control your emotions or self-worth

CONNECT WITH COACH BETH:

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

CONNECT WITH ME ONLINE:

‣ 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