The Metabolism and Menopause Podcast

‣ Book a COMPLEMENTARY CONSULTATION + CALORIE CALCULATION call• how much & what to eat 🍴🌮• exercise & lifestyle recommendations 🚶‍♀️🏋🏽‍♀️• specific resources to support your journey 📕https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom‣ Take The Fat Loss Fix Quiz:https://1ck2gu1qfir.typeform.com/menometabolism‣ 6 Week Fat Loss Accelerator Program:6 Week Inflammation + Detox and Fat Loss Acceleratorhttps://www.vitalityoet.com/6weekfatlossDo your jeans feel tight one day and fine the next?Are you constantly wondering… “Is this bloat or am I actually gaining fat?”In this episode, we break down the real difference between inflammation, bloating, and fat gain — and why most women 40+ end up dealing with both at the same time.You’ll learn:👉 The hormonal shifts that slow digestion and speed up fat storage👉 How estrogen, cortisol, and insulin change how your belly looks👉 The exact symptoms that tell you if it’s bloat or fat👉 Why “clean eating” doesn’t fix a bloated belly👉 How inflammation blocks your fat-burning pathway👉 Simple, science-backed steps to reduce bloat and open fat-burning pathways againIf you’ve been eating less, moving more, and still feel puffy, swollen, or stuck — this episode will finally show you what’s really going on and how to fix it.Hit play. Let’s get your body burning again — not bloating and storing.TIMESTAMPS:(00:00) Intro – Am I Bloated or Am I Gaining Fat?(02:09) What Bloating Actually Is (and Why It’s Worse After 40)(03:27) Hormones, Cortisol & Digestion Explained(05:46) Fat Gain in Midlife: What’s Really Changing(07:04) Signs It’s Fat Gain vs Temporary Bloat(09:14) How Bloating Triggers Fat Storage(12:40) Bloat vs Fat vs Both: How to Tell(14:23) Fixing Bloating: Digestion, Stress & Meal Timing(17:02) Fixing Fat Gain: Muscle, Metabolism & Hormones(21:53) Why Eat Less, Move More Stops WorkingCONNECT WITH ME:‣ FREE Consultation + Calorie Calculation:https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom‣ Workout Subscription:https://coach.everfit.io/package/UF858169‣ Join the Community:https://m.facebook.com/groups/969761266958379‣ Apply for Coaching:https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom‣ Website:https://www.vitalityoet.com/‣ DUTCH Hormone Testing:Learn more‣ Supplements (code VITALITY10):Shop here‣ Instagram:@vitalityoet.stephanieEmail:[email protected]© 2025 Stephanie Crassweller & VitalityOET

‣ Book Your COMPLEMENTARY CONSULATION and 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/menometabolism6 week Fat Loss Accelerator Program: 6 Week Inflammation + Detox and Fat Loss Accelerator:https://www.vitalityoet.com/6weekfatlossIf you’ve ever said, “I know what to do… I just don’t have time,” this episode is going to feel like a deep exhale.Women in their 30s–60s are living the busiest chapter of their lives — careers, kids, aging parents, households, emotional load, and the rollercoaster of perimenopause and menopause. And when the fatigue rises, cravings hit, inflammation flares, and weight won’t budge… it’s easy to believe the problem is simply time.In this episode, I break down:✨ The 5 highest-return fat-loss strategies for busy women✨ Micro-habits that open your fat-burning pathways even when life is chaos✨ The identity shift that finally creates consistency without willpower✨ What to STOP doing when you’re overwhelmed (and why it’s blocking fat loss)This isn’t about hustle.This isn’t about discipline.This isn’t about squeezing more into your day.It’s about learning how to work with your midlife physiology so your body finally responds — even when your life is full.You’re not failing.You’re fighting biology with outdated strategies.Tune in and learn the simple, realistic shifts that help busy women lose weight without needing more time — just less resistance.TIMESTAMPS:(00:00) – Intro: Why Fat Loss Feels Impossible When You’re Busy(01:29) – Why Traditional Fat Loss Advice Fails Busy Women(03:25) – The Hidden Cost of Decision Fatigue & Burnout(05:37) – Anchor #1: Low-Effort, High-Return Meals(09:49) – Anchor #2: Short, Strategic Workouts That Boost Metabolism(12:27) – Anchor #3: Simple Morning Habits That Support Fat Burning(15:28) – Anchor #4: Simplifying & Automating Food Decisions(18:58) – Anchor #5: Stress Management That Fits a Busy Life(24:07) – What to Stop Doing When You’re Busy (Skipping Meals, Fasting & Perfectionism)(28:06) – Final Takeaway: Less Friction, Fewer Decisions, Better ResultsCONNECT WITH ME ONLINE:‣ Book a COMPLEMENTARY CONSULATION and 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‣ Check out our 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/‣ Learn more about DUTCH hormone testing with VitalityOET -https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537‣ Menopause supplements (use code VITALITY10 for 10% off your order) -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=ad89a3c7d408496eApple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450‣ All other links:https://stan.store/vitalityoetstephanie‣ Email: [email protected]© 2025 Stephanie Crassweller & VitalityOET

6 week fat loss accelerator: https://www.vitalityoet.com/6weekfatlossIf you’ve ever walked out of your doctor’s office with the words “everything is normal” while you know something is not normal… this episode is your validation.Women over 40 don’t need quick glances at standard labs.They need deeper interpretation.Because fat loss at 40, 45, 50+ is no longer just calories in, calories out.It’s physiology.Today, we’re breaking down:1. The exact labs we use inside VitalityOET2. The optimal ranges3. What each marker actually measures4. Symptoms when it’s off5. Why it matters for women 40+6. Its impact on fat loss7. Real-world lab combinations & how we build your customized planThis is where the lightbulb moment happensTIMESTAMPS:(00:00) – Intro: Why “Everything Is Normal” Isn’t Good Enough(01:29) – The Fat Loss Lab Panel Every Woman Over 40 Needs(04:03) – Blood Sugar, A1C & Insulin: Fat Burning vs Fat Storage(10:22) – Thyroid Labs Explained (TSH, T4, T3 & Reverse T3)(16:07) – Inflammation Markers & Why Fat Loss Gets Blocked(18:26) – Iron, Ferritin & Energy Production(20:37) – Liver Markers & Detoxification for Fat Loss(23:03) – Cholesterol, Triglycerides & Metabolic Health(24:15) – Hormones, SHBG, DHEA & Cortisol Testing(28:30) – Common Lab Combinations That Stall Fat Loss(36:37) – How to Use Labs to Build a Fat Loss Plan That WorksBook a COMPLEMENTARY CONSULATION and 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‣ Check out our 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/‣ Learn more about DUTCH hormone testing with VitalityOET - ⁠⁠⁠⁠⁠⁠https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠‣ Instagram: ⁠⁠⁠⁠⁠⁠https://www.instagram.com/vitalityoet.stephanie⁠⁠⁠⁠⁠⁠‣ Listen to the Podcast on Apple or Spotify: Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496eApple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450‣ All other links: ⁠⁠⁠⁠⁠⁠https://stan.store/vitalityoetstephanie⁠⁠⁠⁠⁠⁠‣ Email: ⁠⁠⁠⁠⁠⁠[email protected]⁠⁠⁠⁠⁠⁠----© 2025 Stephanie Crassweller & VitalityOET

‣ Book Your COMPLEMENTARY CONSULATION and 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/menometabolismRest isn’t working. More sleep isn’t helping. And pushing harder is only making things worse.There’s a reason so many women over 40 feel trapped in exhaustion—and it’s not just willpower, aging, or hormones “being annoying.” In this episode, we break down the two exhaustion patterns driving midlife burnout and fatigue—and why the right next step depends on which one you’re in.If you’re ready to stop guessing and finally understand what your body is doing, this episode is for you.TIMESTAMPS:(00:00) – Intro: Why You’re More Exhausted Than Ever(00:57) – Burnout vs Chronic Fatigue: What’s the Difference?(03:22) – How Energy Production Breaks Down in Midlife(06:03) – Signs It’s Mental Burnout (Wired but Tired)(08:07) – Signs It’s Physical Chronic Fatigue(10:41) – Root Causes: Stress, Hormones & Nervous System Overload(13:23) – Inflammation, Thyroid & Mitochondrial Slowdown(18:06) – How to Tell Which One You’re Dealing With(19:49) – Nervous System Tools to Recover from Burnout(26:24) – Supporting Energy, Sleep & Fatigue Recovery(29:09) – Why Everything Is Connected in Perimenopause(33:25) – Final Takeaway: Your Body Isn’t BrokenCONNECT WITH ME ONLINE:‣ Book a COMPLEMENTARY CONSULATION and 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

‣ Book Your COMPLEMENTARY CONSULATION and 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/menometabolismIf your hormones look “normal” on paper but your body still refuses to respond… you might be dealing with high SHBG— one of the most overlooked hormone blockers for women over 40.In today’s episode, we break down what SHBG actually does, why it skyrockets during midlife, and how it can make you feel tired, puffy, unmotivated, and stuck no matter how clean you eat or how consistent you are.If you’ve been lifting, walking, eating well — yet still gaining weight or losing muscle — this episode is going to make everything click.It’s not that your body isn’t trying. It’s that your hormones are getting locked away.Tune in to learn how SHBG impacts metabolism, mood, libido, and fat loss… and what you can do to open up your fat-burning pathway again.TIMESTAMPS:(00:00) – Intro: When Your Labs Look Normal but You Feel Awful(00:55) – What Is SHBG (Sex Hormone Binding Globulin)?(02:42) – Common Symptoms of High SHBG in Midlife Women(04:08) – How High SHBG Blocks Fat Burning(07:49) – SHBG, Muscle Loss & Testosterone Decline(09:47) – Why Diets Stop Working After 40(10:41) – What Causes SHBG to Rise (Stress, Undereating & More)(16:50) – Birth Control, Thyroid Meds & Liver Stress(19:09) – How to Lower SHBG Naturally(24:59) – Training, Sleep, Carbs & Stress Management(29:45) – Final Takeaway: Unlocking Hormones to Burn Fat AgainCONNECT WITH ME ONLINE:‣ Book a COMPLEMENTARY CONSULATION and 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‣ Check out our 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/‣ Learn more about DUTCH hormone testing with VitalityOET - ⁠⁠⁠⁠⁠⁠https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537‣ Instagram: ⁠⁠⁠⁠⁠⁠https://www.instagram.com/vitalityoet.stephanie⁠⁠⁠⁠⁠⁠‣ Listen the Podcast on Apple or Spotify: Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496eApple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450‣ All other links: ⁠⁠⁠⁠⁠⁠https://stan.store/vitalityoetstephanie⁠⁠⁠⁠⁠⁠‣ Email: ⁠⁠⁠⁠⁠⁠[email protected]⁠⁠⁠⁠⁠⁠----© 2025 Stephanie Crassweller & VitalityOET