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

Links mentioned in the episode:
📲 Live client food diary audit: https://vitalityoet.lovable.app/webinar
🎙️ Cholesterol, Blood Pressure and Heart Disease Risk - What women over 40 need to know | MMP Ep. 300: https://youtu.be/-LCocuTob5Q
👉 Sleep Guide: https://www.vitalityoet.com/sleepguide

In this episode I break down all five cardio zones, what each one actually does inside your body, and why the fat burning zone is the most expensive misunderstanding in the fitness industry. You will learn how to tell which zone you are truly in, the gray zone quietly costing women over 40 their fat loss, and exactly who each zone is appropriate for and when to add it.
 
 
I cover the cortisol and insulin mechanism behind why more cardio backfires in perimenopause, the energy compensation effect that cancels out the deficit you thought you created, and the six-step order of operations that determines whether the exact same cardio works or works against you.

This is not an episode about doing less because you cannot handle more. This is an episode about spending your recovery budget where it actually buys something.

🧠 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

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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

My wonderful friend Erin interviewed me on her podcast, and it was such a good episode. I just had to share it on mine. We talked about so much:
sudden weight gain without changing anything in your 40s
biggest fat loss myths
biggest fat loss mistakes women are making

Can HRT really help you lose weight and more.

📲 Connect With Erin Martin:  
➤ Fuel with Erin Website: fuelwitherin.com 
➤ YouTube Channel: https://www.youtube.com/@FuelwithErin 
➤ Instagram: https://www.instagram.com/fuel.with.erin/ 
➤ LinkedIn: https://www.linkedin.com/in/erinpmartin/ 
➤ Spotify: https://open.spotify.com/show/1NH9cKMGZToR8dwkp4YMs2?si=4-V84BPER0qlUV5arJbEKA&nd=1&dlsi=aa1d701786ee496c  
➤ Apple Podcast: podcasts.apple.com/us/podcast/find-your-fuel/id1847183868

🧠 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

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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

How to Lose Weight With Low Estrogen — Why Eat Less, Move More Stops Working in Perimenopause and Menopause.

Your estrogen is declining — and so is your ability to lose weight. But not because of your effort. Because estrogen was quietly running six systems that determine whether your body burns fat or stores it: inflammation, blood sugar, hunger, cortisol, muscle, and your liver.

In this episode, Stephanie Crassweller, CEO of VitalityOET, breaks down exactly what happens to each of these systems when estrogen drops — and why your current fat loss strategy might be making all six worse.

You will learn:
Why low estrogen triggers chronic inflammation that locks out fat burning
How declining estrogen creates insulin resistance and blood sugar chaos
Why your hunger went haywire and it is not a self-control problem
How losing your estrogen cortisol buffer makes every stressor hit harder
The silent muscle loss that is tanking your metabolism (and what accelerates it)
Why your liver is the most overlooked organ in fat loss
The exact 6-step order to reopen your fat-burning pathways

If you are doing all the right things and the scale will not budge — this is why.

Links mentioned in the episode:
🎙️ Top Foods to Lower Inflammation and Accelerate Fat Loss | MMP Ep. 318: https://youtu.be/1Hsa0pmLTVQ
🎙️ Menopause Weight Gain Isn’t Calories — It’s Leptin Resistance | MMP Ep. 303: https://youtu.be/ctAWwy83JQQ
🎙️ Inflamed, Fat and Tired? The Menopause Liver - Fat Loss Connection | MMP Ep. 307: https://youtu.be/vWbzWQv2uEQ
🎙️ The Liver-Fat Loss Connection No One Talks About | MMP Ep. 205: https://youtu.be/TX55v-lOZyY
👉 Body Sculpting Masterclass: https://youtu.be/4N2NkisnULI

🧠 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

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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

🎙️Top Foods to Lower Inflammation and Accelerate Fat Loss | MMP Ep. 318: https://youtu.be/1Hsa0pmLTVQ
🎙️High Insulin + Blood Sugar is NOT a Carb Problem in Menopause | MMP Ep. 305: https://youtu.be/YIkJ27Vtfdc

Your Muscles Are Talking — And Your Fat Loss Depends On What They Say
 
 
You are training consistently, eating well, and the scale will not budge. What if the problem is not your effort — but the environment your muscles are signaling into?

In this episode of the Metabolism and Menopause Podcast, Stephanie breaks down the science of myokines — the chemical messengers your muscles release every time you train — and why they hold the key to fat loss in perimenopause and postmenopause.

You will learn why estrogen decline raises the inflammatory noise floor that drowns out your muscle signals, how chronic overtraining compounds the problem through the cortisol-insulin loop, and the exact order of operations to clear the noise so your workouts actually work again.

🧠 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

----

© 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

→ Carb Guide: https://www.vitalityoet.com/menopause-carbs
🎙️ How to Eat Carbs for Fat Loss in Perimenopause | MMP Ep. 276: https://youtu.be/iIM4T-I7QiI

→ Reverse Dieting Guide: https://www.vitalityoet.com/reversediet
🎙️ Reverse Dieting After 40: Do’s and Don’ts For Fat Loss Success | MMP Ep. 288: https://youtu.be/zxwP05Oxbgw

You are fasting until noon, eating six small meals, cutting calories, eliminating carbs, and waking up at 4:45am to work out. And the scale will not move. What if each of these five "healthy" habits is stalling your fat loss through a completely different mechanism - and doing them harder just makes it worse?

In this episode of the Metabolism and Menopause Podcast, Stephanie Crassweller breaks down exactly how each habit stalls fat loss: why fasting trains your body to stop using food for fuel, why grazing keeps insulin elevated so your fat stores are locked shut, why extreme calorie cutting shrinks your metabolism to match your intake, why cutting carbs shuts down the thyroid enzyme that controls your metabolic rate, and why sacrificing sleep to work out early flips your hunger hormones and eliminates overnight fat burning.

Plus - the exact order to fix them so your body starts burning again.

🧠 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

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© 2026 Stephanie Crassweller & VitalityOET