The Metabolism and Menopause Podcast

FREE SUPPORT & RESOURCES:
‣ Book a COMPLEMENTARY CONSULTATION + 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
If you’ve ever wondered “Is HRT cheating?”… or felt guilty for even thinking about getting help in perimenopause, this episode is your permission slip.
Today we’re talking about the belief so many women carry quietly:
“My mom didn’t need hormone therapy… so why do I?”
We’ll explore why symptoms feel so different today, what’s really happening as estrogen, progesterone, and testosterone decline, and why modern women are facing a completely different hormonal landscape than past generations.
You won’t hear pressure.
You won’t hear fear.
Just clarity, compassion, and the freedom to make the choice that’s right for you.
If you’re dealing with night sweats, brain fog, anxiety, weight gain, or just the feeling of not being yourself anymore… this conversation will hit home.
This isn’t about convincing you to take HRT.
It’s about understanding your options — without shame, guilt, or comparison.
Tune in. Your future self will thank you.
Also see:
https://youtu.be/XiYUUsN82rU
TIMESTAMPS:
(00:00) Intro: “If Menopause Is Natural, Why Would I Need HRT?”
(01:09) The Cultural Conditioning Around “Doing It Naturally”
(04:02) Why Our Mothers’ Experience Was So Different
(08:36) Modern Hormone Support: Tools vs. Weakness
(13:24) What Actually Happens When Estrogen & Progesterone Decline
(15:10) Early Hormone Loss & Long-Term Health Risks
(17:49) Why Today’s Women Need More Support Than Ever
(20:54) If You Choose NOT to Do HRT: What You Must Protect
(23:11) If You DO Choose HRT: Why Lifestyle Still Matters
(24:40) Final Takeaway: You Don’t Have to Survive — You Can Thrive
CONNECT WITH ME ONLINE:
‣ Book a COMPLEMENTARY CONSULTATION + 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
‣ BRAND NEW workout subscription:
https://coach.everfit.io/package/UF858169
‣ 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/
‣ DUTCH hormone testing: https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537
‣ Menopause supplements (code VITALITY10): 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=ad89a3c7d408496e
Apple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450
All other links:
https://stan.store/vitalityoetstephanie
Email: [email protected]
----
© 2026 Stephanie Crassweller & VitalityOET

FREE SUPPORT & RESOURCES:
‣ Book a COMPLEMENTARY CONSULTATION + 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
‣ Grab the inflammation grocery list: Cortisol + Inflammation Grocery List
https://www.vitalityoet.com/cortisol-grocerylist
In this episode, we break down why inflammation blocks fat burning—even when calories, workouts, and habits are “perfect” on paper. When inflammation is high, your body shifts into storage mode, and no amount of calorie cutting can override that signal.
🔥 You cannot diet your way out of inflammation.
In this episode, you’ll learn:
- Why eating the same meals suddenly leads to weight gain
- Why “healthy” foods cause bloating now
- Why sleep, recovery, mood, and hunger feel off
- Why cutting calories makes fat loss harder in menopause
- The 10 signs inflammation is blocking fat loss
- What actually helps reopen fat-burning pathways
This is not about motivation, discipline, or trying harder.
It’s about understanding what’s changed in your body — and responding the right way.
If you’re tired of feeling stuck, frustrated, and blamed by the scale, this episode will finally make things make sense.
👇 Watch now to learn why fat loss isn’t broken — it’s blocked.
#menopauseweightloss #Inflammation #FatLossOver40 #Perimenopause #HormoneHealth #Metabolism #WomenOver40 #InflammationAndWeightLoss
TIMESTAMPS:
(00:00) Intro: Why Inflammation Is the Missing Fat-Loss Block
(01:14) 10 Symptoms That Show Inflammation Is High (Bloat, Puffiness, Sleep, Cravings)
(06:20) What Chronic Low-Grade Inflammation Actually Is
(08:32) How Stress, Cortisol & Blood Sugar Shut Down Fat Burning
(14:10) Why Perimenopause Makes Inflammation Worse
(19:48) Step 1: Eat Enough & Stabilize Blood Sugar
(23:57) Step 2: Train to Recover (Not to Punish)
(26:04) Step 3: Calm Your Nervous System Daily
(28:54) Step 4: Improve Sleep & Lower Nighttime Cortisol
(30:46) Step 5: Reduce Hidden Inflammatory Drivers
(33:14) Step 6: Support Detox & Drainage Pathways
(35:12) What Progress Looks Like Before the Scale Moves
(36:13) Final Takeaway: Lower the Load, Open the Fat-Burning Pathway
CONNECT WITH ME ONLINE:
‣ Book a COMPLEMENTARY CONSULTATION + 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
‣ BRAND NEW workout subscription:
https://coach.everfit.io/package/UF858169
‣ 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/
‣ DUTCH hormone testing: https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537
‣ Menopause supplements (code VITALITY10): 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=ad89a3c7d408496e
Apple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450
All other links:
https://stan.store/vitalityoetstephanie
Email: [email protected]
----
© 2026 Stephanie Crassweller & VitalityOET

FREE SUPPORT & RESOURCES:
‣ Book a COMPLEMENTARY CONSULTATION + 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
‣ DETOX GROCERY LIST: Menopause Detox Grocery List + Recipes
https://www.vitalityoet.com/detox-foods
Most women try to “diet harder” before a vacation… but for women in perimenopause and beyond, that strategy almost always backfires.
In this episode, we’re talking about the one timeline shift that changes everything when it comes to losing weight and keeping it off while you travel.
We’ll cover why your body reacts so differently after a fat-loss phase, what no one tells women about “vacation rebound weight,” and how to prepare your metabolism so you can actually enjoy your trip without spiraling.
If you want to feel confident in your body and come home feeling good—not defeated—this episode will show you the smarter, science-backed way to prep for vacation.
TIMESTAMPS:
(00:00) Intro: The Vacation Weight-Loss Panic
(02:25) The Biggest Mistake: Dieting Right Up Until You Leave
(03:26) What Happens to Your Hormones in a Deficit (Thyroid, Leptin, Cortisol)
(06:22) Step 1: Prime Your Body to Burn Calories Before Fat Loss
(09:41) Step 2: How to Structure a Smart 8–12 Week Fat Loss Phase
(11:46) The Golden Rule: Stop Dieting 4 Weeks Before Vacation
(14:21) What to Do If Your Trip Is Soon (3-Week Stabilizing Plan)
(18:49) Pre-Vacation Habits That Actually Reduce Bloat
(20:32) Final Takeaway: Don’t Chase Shortcuts Before Vacation
CONNECT WITH ME ONLINE:
‣ Book a COMPLEMENTARY CONSULTATION + 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
‣ BRAND NEW workout subscription:
https://coach.everfit.io/package/UF858169
‣ 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/
‣ DUTCH hormone testing: https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537
‣ Menopause supplements (code VITALITY10): 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=ad89a3c7d408496e
Apple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450
All other links:
https://stan.store/vitalityoetstephanie
Email: [email protected]
----
© 2026 Stephanie Crassweller & VitalityOET

FREE SUPPORT & RESOURCES:
‣ Book a COMPLEMENTARY CONSULTATION + 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
If you’ve tried eating less in your 40s and ended up more bloated, more tired, hungrier, and somehow heavier — this episode explains why.
Stephanie breaks down:
• Why your body no longer responds to dieting like it did in your 20s
Shifts in estrogen, progesterone, muscle, stress, and inflammation change how your metabolism interprets a deficit.
• The real reason fat loss stalls
Most women don’t have a calorie problem — they have a calorie utilization problem.
• What MUST happen before a deficit works
Learn how to reopen fat-burning pathways by improving liver function, lowering cortisol, stabilizing blood sugar, improving digestion, and protecting muscle.
• How to create a deficit the right way
Small, sustainable drops… protein prioritized… carbs used strategically… lifting over punishment… sleep + recovery as non-negotiables.
• When dieting is actually the WRONG move
High stress, poor sleep, inflammation, and long dieting history all mean: fix function first.
This episode shows you how to finally make fat loss predictable again — by matching your strategy to your physiology today.
TIMESTAMPS:
(00:00) Intro: Why Calorie Deficits Stop Working After 40
(01:08) What a True Calorie Deficit Actually Is (and Isn’t)
(03:36) Why Cutting Calories Backfires in Perimenopause
(06:55) The #1 Mistake: Starting the Deficit Too Soon
(08:03) Making Your Body Good at Burning Calories First
(13:38) Lowering Stress, Inflammation & Opening Fat-Burning Pathways
(22:24) Protein, Training & Supporting Metabolism in a Deficit
(27:29) How Big a Deficit Should Actually Be
(32:31) Meal Timing, Sleep & Why Consistency Matters More Than Willpower
(35:47) When a Calorie Deficit Is NOT the Answer
(39:08) Final Takeaway: Heal First, Then Lose Fat (Not the Other Way Around)
CONNECT WITH ME ONLINE:
‣ Book a COMPLEMENTARY CONSULTATION + 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
‣ BRAND NEW workout subscription:
https://coach.everfit.io/package/UF858169
‣ 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
‣ Website: https://www.vitalityoet.com/
‣ DUTCH hormone testing: https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537
‣ Menopause supplements (code VITALITY10): 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=ad89a3c7d408496e
Apple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450
All other links:
https://stan.store/vitalityoetstephanie
Email: [email protected]
----
© 2026 Stephanie Crassweller & VitalityOET

FREE SUPPORT & RESOURCES:
‣ Book a COMPLEMENTARY CONSULTATION + 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
Most women were taught one simple idea:
“If you’re getting a period, your hormones must be working.”
But what if that’s not actually true?
What if you can bleed every single month…
have a “normal” cycle on paper…
and STILL not be ovulating?
Today’s episode is going to change the way you understand your cycle forever — because bleeding and ovulating are NOT the same thing.
And the difference between the two is the difference between a body that feels balanced… and a body that feels inflamed, exhausted, moody, and stuck.
This is one of the biggest reasons women feel like their body is “changing” or “fighting them” — especially in their late 30s, 40s, and perimenopause.
But the truth is: your body isn’t breaking.
You’re just not ovulating consistently.
So let’s break down what’s really happening.
TIMESTAMPS:
(00:00) Intro: Why Hormone Symptoms Show Up Even When You Still Get a Period
(02:03) Bleeding vs Ovulation: The Difference That Changes Everything
(06:49) Anovulatory Cycles & Why Progesterone Drops After 40
(09:24) Key Signs You’re Not Ovulating (Even With a Regular Cycle)
(11:25) Why Ovulation Matters for Mood, Sleep, Fat Loss & Metabolism
(15:33) How Stress, Undereating & Blood Sugar Shut Down Ovulation
(26:25) How to Support Ovulation Naturally (Training, Nutrition & Recovery)
(34:13) Final Takeaway: Ovulation Is a Vital Sign, Not Just Fertility
CONNECT WITH ME ONLINE:
‣ Book a COMPLEMENTARY CONSULTATION + 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
‣ BRAND NEW workout subscription:
https://coach.everfit.io/package/UF858169
‣ 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/
‣ DUTCH hormone testing: https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537
‣ Menopause supplements (code VITALITY10): https://shop.nutritiondynamic.com/collections/all
‣ Instagram: https://www.instagram.com/vitalityoet.stephanie
Listen on Apple or Spotify:
Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496e
Apple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450
All other links:
https://stan.store/vitalityoetstephanie
Email: [email protected]
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© 2026 Stephanie Crassweller & VitalityOET