The Metabolism and Menopause Podcast

☎️ Book Your COACHING INQUIRY Call: https://calendly.com/d/386-k9q-4cg/coaching-inquiry-call-zoom

☎️ Book Your COMPLEMENTARY CONSULTATION and CALORIE CALCULATION Call: https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom⁠⁠⁠⁠⁠⁠

Putting in so much effort and still getting nowhere? In this episode, Stephanie shares a private coaching call recorded with her clients. It got more feedback than any call she’s had.

Thinking about your goal all day can feel like hard work. But mental occupation is not the same as execution, and your body only responds to what you actually do, over and over. Stephanie explains the gap between knowing and doing, and why the women who lose 30, 40, 50 or 60 pounds and keep it off aren’t perfect. They just have fewer zero days.

In this episode:
➔ Why thinking about your goal feels like effort but isn’t progress
➔ Knowing vs. doing, and why more information isn’t the answer
➔ Checking what your data says you actually did in the last 30 days
➔ Why the goal is fewer zeros, not 100%
➔ Woman A vs. Woman B: how all or nothing adds up to 183 lost days a year
➔ Not giving up in the middle of sowing

Stephanie’s challenge: rate your effort each day as a percentage and avoid zeros.

📖 Pre-order my book, Conquering Menopause (out March 30, 2027):
🇺🇸 USA: https://www.barnesandnoble.com/w/conquering-menopause-stephanie-crassweller/1151129377?ean=9798895741719

🇨🇦 Canada: https://www.indigo.ca/products/conquering-menopause-resetting-the-signals-that-control-fat-storage-energy-and-mood-after-35?variant=47296025428178

👉 Link mentioned in the episode:
Food Log / Diary Live Replay: https://youtu.be/gWneivMrMtQ
Weight Loss Plateaus Guide: https://vitalityoet-plateau-handbook.lovable.app

🧠 Not Sure Where to Start? Take The Fat Loss Fix Quiz 👉 https://1ck2gu1qfir.typeform.com/menometabolism

👩‍👩‍👧‍👦 Join Our Community Metabolism and Menopause by Vitality Secrets for Sustainable Fat Loss 👉 https://m.facebook.com/groups/969761266958379

🌿 Ready for Coaching?Apply to Work With Us 👉 https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom

📲 Connect With Stephanie:
• Our Website: https://www.vitalityoet.com
• Email: stephanie@vitalityoet.com
• Instagram: https://www.instagram.com/vitalityoet.stephanie
• Listen the Podcast on:
‣ Apple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450
‣ Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496e
• All Resources: https://stan.store/vitalityoetstephanie

Medical Disclaimer: The information shared in this podcast is for educational and informational purposes only and is not intended to provide medical advice, diagnosis, or treatment. It should not be used as a substitute for advice from your physician or other qualified healthcare professional. Always consult with your healthcare provider before making changes to your diet, exercise, medications, supplements, or healthcare plan. Never disregard or delay seeking professional medical advice because of something you heard on this podcast.

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© 2026 Stephanie Crassweller & VitalityOET

☎️ Book Your COACHING INQUIRY Call: https://calendly.com/d/386-k9q-4cg/coaching-inquiry-call-zoom

☎️ Book Your COMPLEMENTARY CONSULTATION and CALORIE CALCULATION Call: https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom⁠⁠⁠⁠⁠⁠

Waking up at 3am, spotting before your period, PMS that has gotten worse, rings that will not come off and a scale that will not move, even though you are eating less and working out more?

In this episode, Stephanie explains why low progesterone makes weight loss harder in perimenopause and menopause, and why the usual weight loss advice can push progesterone down even further.

Why progesterone depends on ovulation (and why a period does not prove you ovulated), how low progesterone drives water retention, lost calorie burn and broken sleep, how under-eating, hard cardio and stress turn down the brain's ovulation signal, the exact way to test progesterone, the foods with research behind them, the products that are a waste of money, and the order to lose weight without making it worse.

📖 Pre-order my book, Conquering Menopause (out March 30, 2027):
🇺🇸 USA: https://www.barnesandnoble.com/w/conquering-menopause-stephanie-crassweller/1151129377?ean=9798895741719

🇨🇦 Canada: https://www.indigo.ca/products/conquering-menopause-resetting-the-signals-that-control-fat-storage-energy-and-mood-after-35?variant=47296025428178

👉 Link mentioned in the episode:
Reverse Insulin Resistance – Ep. 281 https://youtu.be/CjYdTtzMgDU
Aldosterone – Ep. 279 https://youtu.be/2pUziAdvYAo
Reverse Dieting Guide - https://www.vitalityoet.com/reversediet

🧠 Not Sure Where to Start? Take The Fat Loss Fix Quiz 👉 https://1ck2gu1qfir.typeform.com/menometabolism

👩‍👩‍👧‍👦 Join Our Community Metabolism and Menopause by Vitality Secrets for Sustainable Fat Loss 👉 https://m.facebook.com/groups/969761266958379

🌿 Ready for Coaching?Apply to Work With Us 👉 https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom

📲 Connect With Stephanie:
• Our Website: https://www.vitalityoet.com
• Email: stephanie@vitalityoet.com
• Instagram: https://www.instagram.com/vitalityoet.stephanie
• Listen the Podcast on:
‣ Apple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450
‣ Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496e
• All Resources: https://stan.store/vitalityoetstephanie

Medical Disclaimer: The information shared in this podcast is for educational and informational purposes only and is not intended to provide medical advice, diagnosis, or treatment. It should not be used as a substitute for advice from your physician or other qualified healthcare professional. Always consult with your healthcare provider before making changes to your diet, exercise, medications, supplements, or healthcare plan. Never disregard or delay seeking professional medical advice because of something you heard on this podcast.

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© 2026 Stephanie Crassweller & VitalityOET

☎️ Book Your COACHING INQUIRY Call: https://calendly.com/d/386-k9q-4cg/coaching-inquiry-call-zoom

☎️ Book Your COMPLEMENTARY CONSULTATION and CALORIE CALCULATION Call: https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom⁠⁠⁠⁠⁠⁠

Have you been avoiding soy because you heard it causes breast cancer, wrecks your thyroid, or floods your body with estrogen? In this episode, Stephanie Crassweller breaks down what phytoestrogens actually do in perimenopause and menopause, and how to use them to calm hot flashes, protect your sleep, and remove one of the roadblocks to losing belly fat.

You will learn:

What phytoestrogens are and how they act on your estrogen receptors
How hot flashes, poor sleep, cortisol, and insulin connect to belly fat over 40
Why soy works for some women and not others, and what your gut has to do with it
The truth about soy, breast cancer, and thyroid medication
Exactly which foods to eat, how much, and how long to give itIf you've written off soy, or you tried it and quit, this episode is for you.
📖 My Book, Conquering Menopause, Preorder Link: https://www.barnesandnoble.com/w/conquering-menopause-stephanie-crassweller/1151129377?ean=9798895741719

👉 Link mentioned in the episode: Gluconeogenesis podcast, MMP Ep. 301 - https://www.youtube.com/watch?v=WqmzEHghfGQ

🧠 Not Sure Where to Start? Take The Fat Loss Fix Quiz 👉 https://1ck2gu1qfir.typeform.com/menometabolism

👩‍👩‍👧‍👦 Join Our Community Metabolism and Menopause by Vitality Secrets for Sustainable Fat Loss 👉 https://m.facebook.com/groups/969761266958379

🌿 Ready for Coaching?Apply to Work With Us 👉 https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom

📲 Connect With Stephanie:
• Our Website: https://www.vitalityoet.com
• Email: stephanie@vitalityoet.com
• Instagram: https://www.instagram.com/vitalityoet.stephanie
• Listen the Podcast on:
‣ Apple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450
‣ Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496e
• All Resources: https://stan.store/vitalityoetstephanie

Medical Disclaimer: The information shared in this podcast is for educational and informational purposes only and is not intended to provide medical advice, diagnosis, or treatment. It should not be used as a substitute for advice from your physician or other qualified healthcare professional. Always consult with your healthcare provider before making changes to your diet, exercise, medications, supplements, or healthcare plan. Never disregard or delay seeking professional medical advice because of something you heard on this podcast.

----
© 2026 Stephanie Crassweller & VitalityOET

☎️ Book Your COACHING INQUIRY Call: https://calendly.com/d/386-k9q-4cg/coaching-inquiry-call-zoom
☎️ Book Your COMPLEMENTARY CONSULTATION and CALORIE CALCULATION Call: https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom⁠⁠⁠⁠⁠⁠

You've probably lost weight before. The real challenge is keeping it off.

In this episode, Stephanie Crassweller shares a private client call she has never released before on what it takes to maintain weight loss long term. She covers what to do and what not to do in both your fat loss phase and your maintenance phase, so you don't have to spend the rest of your life dieting.

You'll learn:
Why maintenance doesn't happen by accident, and why we drift by default
Why maintenance is a skill, not a reward
How sleep, stress, nutrition, movement and meal timing change after fat loss
How to ease out of tracking instead of stopping cold turkey
Why a 3 to 5 pound window is normal
The signals to watch: energy, sleep, digestion, how your clothes fit and your mood
How to catch the drift early and reset fast
Why maintenance is where your new identity becomes real

🧠 Not Sure Where to Start? Take The Fat Loss Fix Quiz
👉 https://1ck2gu1qfir.typeform.com/menometabolism

👩‍👩‍👧‍👦 Join Our Community Metabolism and Menopause by Vitality Secrets for Sustainable Fat Loss
👉 https://m.facebook.com/groups/969761266958379

🌿 Ready for Coaching?Apply to Work With Us
👉 https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom

📲 Connect With Stephanie:
• Our Website: https://www.vitalityoet.com
• YouTube: https://www.youtube.com/@metabolismandmenopausepodcast
• Email: stephanie@vitalityoet.com
• Instagram: https://www.instagram.com/vitalityoet.stephanie
• Listen the Podcast on Apple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450
• All Resources: https://stan.store/vitalityoetstephanie

Medical Disclaimer: The information shared in this podcast is for educational and informational purposes only and is not intended to provide medical advice, diagnosis, or treatment. It should not be used as a substitute for advice from your physician or other qualified healthcare professional. Always consult with your healthcare provider before making changes to your diet, exercise, medications, supplements, or healthcare plan. Never disregard or delay seeking professional medical advice because of something you heard on this podcast.

----
© 2026 Stephanie Crassweller & VitalityOET

☎️ Book Your COACHING INQUIRY Call: https://calendly.com/d/386-k9q-4cg/coaching-inquiry-call-zoom
☎️ Book Your COMPLEMENTARY CONSULTATION and CALORIE CALCULATION Call: https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom⁠⁠⁠⁠⁠⁠

The scale jumped four pounds overnight. Or you've gained twenty pounds in six months and can't point to a single thing you changed. In this episode of the Metabolism and Menopause Podcast, Stephanie breaks down the difference between inflammation weight and fat gain in perimenopause and postmenopause, and why treating one like the other makes both worse.

You'll learn:
→ How to tell if your weight gain is inflammation and water or true fat, using your 7-day average and a simple two-week test
→ How aldosterone, dropping progesterone, and swinging estrogen throw off your water balance in perimenopause
→ Why low-carb days and big-carb days make the scale bounce
→ Where 20 pounds in 6 months comes from: sleep, estrogen loss, insulin resistance, and moving less without noticing
→ How cortisol connects both kinds of weight gain, and why eating less and training harder backfires
→ The labs to ask for: fasting insulin, HbA1c, a full thyroid panel, progesterone, and Dutch hormone testing
→ Why drinking more water and cutting salt often doesn't fix the puffiness
→ The order to fix it in, so your body gets good at burning calories again

👉 Links mentioned in the episode:
Masterclass on making tracking less overwhelming: https://www.vitalityoet.com/trackingmasterclass
Mira hormone monitor info: https://mira-fertility.pxf.io/n4N1Na
Inflammation podcast: https://youtu.be/lDKbjG0AI7c

🧠 Not Sure Where to Start? Take The Fat Loss Fix Quiz
👉 https://1ck2gu1qfir.typeform.com/menometabolism

👩‍👩‍👧‍👦 Join Our Community Metabolism and Menopause by Vitality Secrets for Sustainable Fat Loss
👉 https://m.facebook.com/groups/969761266958379

🌿 Ready for Coaching?Apply to Work With Us
👉 https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom

📲 Connect With Stephanie:
• Our Website: https://www.vitalityoet.com
• YouTube: https://www.youtube.com/@metabolismandmenopausepodcast
• Email: stephanie@vitalityoet.com
• Instagram: https://www.instagram.com/vitalityoet.stephanie
• Listen the Podcast on Apple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450
• All Resources: https://stan.store/vitalityoetstephanie

Medical Disclaimer: The information shared in this podcast is for educational and informational purposes only and is not intended to provide medical advice, diagnosis, or treatment. It should not be used as a substitute for advice from your physician or other qualified healthcare professional. Always consult with your healthcare provider before making changes to your diet, exercise, medications, supplements, or healthcare plan. Never disregard or delay seeking professional medical advice because of something you heard on this podcast.

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© 2026 Stephanie Crassweller & VitalityOET