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

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.

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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

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.

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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

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.

----
© 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

Heavy periods, sore breasts, afternoon bloating, and weight settling on your hips, thighs and belly, even though you're eating less and working out more? In this episode, Stephanie Crassweller, founder of VitalityOET, explains what estrogen dominance really is (hint: it's a ratio), why it shows up in perimenopause, and why the usual weight loss advice can make it worse.

She covers how your liver breaks down and packages estrogen, how your gut bacteria can send estrogen right back into your blood, how belly fat and insulin resistance keep making more estrogen, and the exact steps to start losing weight with estrogen dominance, including the tests to ask for, the foods and fiber targets, and how to train.

👉 Links mentioned in the episode:
Free masterclass: making tracking less overwhelming - https://vitalityoet.lovable.app/webinar
Detox Grocery List: https://www.vitalityoet.com/detox-foods
High Insulin + Blood Sugar is NOT a Carb Problem in Menopause | MMP Ep. 305: https://youtu.be/YIkJ27Vtfdc
Inflamed, Fat and Tired? The Menopause Liver - Fat Loss Connection | MMP Ep. 307: https://youtu.be/vWbzWQv2uEQ

🧠 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

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