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 gotten sick and immediately panicked about losing progress — this episode is going to feel like a deep exhale.
Today we’re breaking down how to support your metabolism, immune system, and recovery when you’re under the weather… without cutting calories, pushing through workouts, or doing anything that backfires on women over 40.
You’ll learn:
👉 why the scale jumps 2–7 lbs when you’re sick (and why it’s not fat)
👉 how illness affects cortisol, recovery, digestion, and fat loss
👉 what to eat when your appetite is low
👉 how to adjust your training without losing muscle
👉 the exact foods, drinks, and minerals that speed up healing
👉 what to avoid so you don’t prolong symptoms
This episode will help you let go of the guilt, fear, and “I’m falling behind” spiral — and show you how to come back stronger by taking care of your body the right way.
TIMESTAMPS:
(00:00) Intro – Why Getting Sick Triggers Fat-Loss Panic After 40
(01:08) The Fear: “Am I Going to Lose All My Progress?”
(02:09) What Being Sick Does to Your Body (Inflammation & Cortisol)
(03:51) Why Cutting Calories When Sick Backfires
(05:36) Why the Scale Goes Up (and Why It’s Not Fat)
(08:35) Common Myths About Fat Loss & Illness
(10:33) Should You Work Out When You’re Sick? (Green/Yellow/Red Light Guide)
(12:38) Why Your Body Needs MORE Fuel to Recover
(13:27) Easy-to-Digest Carbs That Speed Healing
(15:13) Protein, Smoothies & Protecting Muscle Mass
(16:50) Warm Meals, Electrolytes & Hydration for Recovery
(19:46) What to Avoid Temporarily While You’re Sick
(21:17) Final Takeaway: Rest Is Not Regression — It’s the Strategy
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
Do you wake up already feeling behind—like no matter how hard you try, you can’t catch up?
If you’re juggling everything, holding it all together on the outside, yet feeling rushed, reactive, and quietly exhausted on the inside… this episode is for you.
Most women don’t lose momentum because they aren’t trying hard enough. They lose it because they’re living in constant urgency—responding to everything, bracing for impact, and never feeling grounded enough to breathe.
In this episode, we talk about the missing piece no one explains: peace.
Not as a personality trait. Not as something that magically appears when life calms down—but as something you can intentionally put on, even in the middle of chaos.
This conversation offers a new lens for the overwhelmed, high-functioning woman who feels like she’s always rushing, always failing, and never quite at rest.
If life feels like a constant emergency and you’re tired of pushing just to stay afloat, this episode will help you understand what’s really happening—and offer a glimmer of hope you can carry with you today.
TIMESTAMPS:
(00:00) Intro – Why Fat Loss & Health Feel Harder Than Ever
(00:52) Always Feeling Behind, Rushed & Exhausted in Midlife
(02:43) The Lie We Believe: “Peace Comes After Things Settle Down”
(04:09) How Urgency Creates Chaos (Not Progress)
(07:10) Why You’re Not Inconsistent — You’re Emotionally Reactive
(09:23) Peace as Traction: Why Stability Comes Before Results
(12:20) Peace Prepares You for Progress (Not the Other Way Around)
(15:23) Practical Ways to Resist Urgency & Create Daily Peace
(18:35) Slowing Down, Recovery & Letting Go of Hustle Culture
(21:59) Final Takeaway: Peace Is a Practice You Choose Daily
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
Are your results slowing down — or even moving backward — the harder you try?
In this episode, we’re breaking down the real reason women over 40 can put in more effort and yet see fewer changes.It’s definitely not because you’re not trying hard enough.
If you’re training consistently but your body isn’t responding the way it used to, this episode will help you understand why — and what it means for your approach moving forward.
TIMESTAMPS:
(00:00) Intro – Why Your Old Workout Approach Stops Working After 40
(00:52) The Real Question: How Much Do You Actually Need to Work Out?
(02:32) Why Fitness Classes Feel Hard… but Give “Meh” Results
(03:49) Low Estrogen, Inflammation & Why Muscle Gets Harder to Build
(04:52) The “Stress Bucket”: Why Your Body Can’t Recover Like It Used To
(10:31) The Sweet Spot: 2–4 Workouts Per Week (What That Looks Like)
(18:49) Sets, Reps & Progressive Overload (Why You’re Not Seeing Change)
(26:01) Signs You’re Overtraining (Puffiness, Cravings, Worse Sleep)
(30:08) When Exercise Becomes Control (and Why Rest Feels So Hard)
(37:16) Simple Training Blueprint + Final Takeaway
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
Hormonal belly bloat is incredibly common in perimenopause because the systems that control fluid balance, digestion, inflammation, and stress response are shifting.
And when those systems are off — even slightly — your body holds on:
Water.
Waste.
Inflammation.
Which shows up as that tight, puffy, uncomfortable belly that makes you feel like nothing fits… even when you’re eating “clean.”
Today I’m sharing 4 simple, practical steps that reduce hormonal belly bloat — without extreme restriction, detox teas, or punishing yourself.
These are the same strategies I use with clients all the time, and they work because they support how your body actually functions in perimenopause.
TIMESTAMPS:
(00:00) Intro – Why Hormonal Belly Bloat Shows Up in Perimenopause
(01:10) What’s Really Causing Belly Bloat (Fluid, Inflammation & Stress)
(02:01) Step 1: Electrolyte Balance (Sodium vs Potassium)
(05:25) Step 2: Hydration & Why Drinking More Water Reduces Bloat
(06:49) Step 3: Natural Diuretic Foods That Reduce Puffiness
(10:38) Step 4: Stress, Cortisol & Why Bloating Gets Worse Over the Day
(16:56) Why Pushing Harder Makes Bloating Worse
(18:52) Final Takeaway: Change the Signals, Change the Response
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 Your 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
‣ Calorie Calculation Call:
https://calendly.com/d/2p8-mxx-dgf/free-calorie-calculation-consultation-call-zoom
If eating less actually worked, your body would already be responding.
Calories are not just numbers. They’re signals. And your hormones, stress load, inflammation, and metabolic history decide whether those signals are used for energy… or stored as fat.
You’ll learn:
👉 The early signs your calories are off (even if you’re “eating enough”)
👉 Why traditional calorie calculators break down after 40
👉 How hormones, stress, digestion, and inflammation change what your body can do with food
👉 Why eating less often makes fat loss harder—not easier
👉 What actually matters when determining the right calories for your body now
TIMESTAMPS:
(00:00) Intro – Why Calorie Math Stops Working After 40
(01:39) Signs Your Calories Are Wrong (Even If You’re “Eating Enough”)
(03:31) Why Online Calorie Calculators Fail Women in Midlife
(06:57) Metabolic History: How Dieting Lowers Calorie Burn
(11:07) Hormones, Stress & Why Your Body Stores Calories
(14:56) Digestion, Inflammation & Blocking Fat Burning
(16:55) Muscle Mass, Training & Calorie Utilization
(17:58) Protein, Carbs & Fat: Why Calories Are Signals
(23:12) Final Takeaway: You Don’t Need a Better Calculator
(24:34) How to Actually Find Your Real Fat-Loss Calories
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