The Metabolism and Menopause Podcast

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Walking every day, eating light, skipping dairy, and training hard? Some of the habits that look the healthiest may be raising your risk of osteoporosis, especially in perimenopause and menopause.

In this episode of the Metabolism and Menopause Podcast, Stephanie Crassweller, founder of VitalityOET, explains why bone loss speeds up as estrogen drops, why it starts before your last period, and why strong bones matter for your metabolism, muscle, and independence. She breaks down nine everyday habits that thin your bones, including chronic under-eating, walking as your only exercise, cutting dairy without replacing calcium, overtraining, low protein, alcohol, smoking, and common medications, and gives a specific fix for each one.

You will learn:
What osteoporosis, osteopenia, DEXA scans and T-scores mean in plain language
How estrogen, cortisol and inflammation affect bone in perimenopause and postmenopause
The minimum calories your body needs to keep building bone
The strength training study that increased bone density in women over 60
How much calcium, vitamin D and protein women need, with real food examples
The 5-step order to protect your bones and make your body good at burning calories again

📖 My Book, Conquering Menopause, Preorder Link: https://www.barnesandnoble.com/w/conquering-menopause-stephanie-crassweller/1151129377?ean=9798895741719

👉 Links mentioned in the episode:
Bloating + Stalled Fat Loss: The Truth About Alcohol in Peri + Post Menopause | MMP Ep. 304: https://youtu.be/UvtQsP_tAkQ

🧠 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

☎️ 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

If you have lost the drive to work out, you are craving sugar constantly, you cannot stop scrolling, and you do not feel like yourself — there is one brain chemical behind all of it: dopamine.

In this episode of the Metabolism and Menopause Podcast, Stephanie Crassweller breaks down why your brain's entire reward and motivation system changes in perimenopause and menopause — and why estrogen is only half the story. She covers the four ways chronic stress dismantles your dopamine system from the inside out, why the "flat" phase of healing is actually a sign of progress, and the six-step order of operations to rebuild your drive from the ground up.

What you will learn:
How estrogen directly controls dopamine production, receptor density, and signaling

Why scrolling, sugar cravings, procrastination, and feeling flat are all the same root problem

How chronic stress burns through dopamine, destroys receptors, and jams production through inflammation

Why sleep deprivation compounds all of it

The cortisol junkie cycle and why high-achievers crash hardest when they start healing

The six-step order to resensitize your dopamine system — and why movement comes last

📖 My Book, Conquering Menopause, Preorder Link: https://www.barnesandnoble.com/w/conquering-menopause-stephanie-crassweller/1151129377?ean=9798895741719

👉 Links mentioned in the episode:
Vagus Nerve Guide: https://www.vitalityoet.com/vagus
Inflammation, Menopause & Belly Fat: Why You Can't Lose Weight (Even Eating Clean) | MMP Ep. 311: https://youtu.be/lDKbjG0AI7c
Dutch testing: https://vitalityoet.lovable.app/dutch

🧠 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

☎️ 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

Your thyroid medication is working. Your TSH is normal. So why is the weight not coming off?

In this episode of the Metabolism and Menopause Podcast, Stephanie breaks down why women with hypothyroidism struggle to lose weight — even when their labs look fine. It is not a medication problem. It is a conversion problem. And the low-calorie diet you are using to lose weight may be the thing making it worse.

She covers the T4 to T3 conversion pathway, why TSH alone misses the real problem, how caloric restriction can suppress active thyroid hormone by up to 50 percent, the liver-gut-thyroid triangle, and the specific order of operations for losing weight with hypothyroidism without crashing your thyroid further.

📖 My Book, Conquering Menopause, Preorder Link: https://www.barnesandnoble.com/w/conquering-menopause-stephanie-crassweller/1151129377?ean=9798895741719

👉 Links mentioned in the episode:
Iron Guide:https://www.vitalityoet.com/iron
The Mineral Causing Low Energy, Hair Loss, and Weight Gain Over 40 | MMP Ep. 333: https://youtu.be/Ri0d3rctaK8
Reverse Dieting After 40: Do’s and Don’ts For Fat Loss Success | MMP Ep. 288: https://youtu.be/zxwP05Oxbgw

🧠 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

👉 Free webinar on making tracking less complicated: https://vitalityoet.lovable.app/webinar

☎️ 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 lost the weight. Now what?

In this episode of the Metabolism and Menopause Podcast, Stephanie breaks down why most women regain the weight after a diet — and it is not a discipline problem. It is a transition problem. And most diet programs skip the transition entirely.

She covers the two paths out of a deficit (and how to pick yours), the invisible 600-calorie swing that catches women off guard, why "going back to normal" is the fastest way to regain, and the 100-50-10 Rule for maintaining every habit through every season of life.

If you have ever lost weight and watched it come back — this is the episode you needed before you started the diet.

📖 My Book, Conquering Menopause, Preorder Link: https://www.barnesandnoble.com/w/conquering-menopause-stephanie-crassweller/1151129377?ean=9798895741719

🧠 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

You are sleeping 7–8 hours a night and still waking up exhausted, puffy, and hungry. You have tried the supplements, the sleep hygiene tips, the weighted blanket. But nothing is changing.

That is because sleep is not just rest — it is when your body does its most critical metabolic work. And three hormones could be quietly sabotaging that work every single night.

In this episode, I break down:
Why elevated cortisol can wake you at 2 AM and increase belly fat storage
What insulin is supposed to do overnight — and why cutting carbs is not the fix
How growth hormone drives fat metabolism, muscle repair, and recovery during deep sleep
Why declining estrogen and progesterone in perimenopause and menopause compound all three
The exact order of operations to fix your overnight recovery — before you touch your macros

If you are doing everything right and your body is still not responding, the question is not how many hours you are sleeping. The question is what your body is actually able to accomplish during those hours.

📖 My Book, Conquering Menopause, Preorder Link: https://www.barnesandnoble.com/w/conquering-menopause-stephanie-crassweller/1151129377?ean=9798895741719

👉 Links mentioned in the episode:
Sleep guide: https://www.vitalityoet.com/sleepguide
How to Lose Weight With Low Cortisol | MMP Ep. 340: https://youtu.be/DiYltor91CA

🧠 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