Shows
The Metabolism and Menopause PodcastMenopause Inflammation, Weight Gain and Poor Sleep to Strong and Thriving | MMP Ep. 184Kate’s story is one that will make you cry as you join her through a journey of struggle, perseverance and overcoming that will leave you feeling inspired. I really do not have much to say that will give this interview justice so just tune in for yourself TIMESTAMPS:(00:00) - Intro(02:52) - Kate's story(07:20) - Gaining weight with eating healthy(10:40) - Reaching out to VitalityOET & working with Chelsey(12:33) - What we started working on with Kate initially...2025-04-0743 min
The Metabolism and Menopause PodcastWhy Your Fat Loss Efforts Aren't Working | MMP Ep. 142You feel like you are putting in a ton of effort. You are limiting certain food groups - that takes effort. You are cutting calories - that takes effort. You are working out hard following workout videos and doing fitness classes that leave you super sweaty and tired - that takes effort.
But WHY are none of your efforts working? I mean you are putting in a TON of work.
Then you want to tune in and listen ALL the way to end for the practical tips.
...2024-11-1144 min
The Metabolism and Menopause PodcastHow to Beat the 9 Sneaky Holiday Health Traps: From Overeating to Stress Eating | MMP Ep. 140The holidays are full of joy—but they can also be full of sneaky health traps that derail your progress.
In this episode, I reveal the 9 hidden pitfalls, from mindless overeating at holiday parties to stress eating when things get hectic.
I teach you practical strategies to stay on track without feeling deprived, so you can enjoy the season without sacrificing your health or fat loss goals.
Don’t let the holidays undo all your hard work—tune in to discover how to navigate these common traps and st...2024-11-0450 min
The Metabolism and Menopause Podcast7 Steps to Make Yourself Menopause Proof | MMP Ep. 138Ok - you will still go through menopause but you can make it suck a whole lot less! Especially since you spend 40-60% of your life in peri and post menopause!
Here’s the bad news:
- Fat mass increases the 3-5 years leading to menopause
- Muscle mass decreases in the 3-4 years leading to menopause (up to 10% of your muscle mass!)
- Weight starts to increase the 3-4 years leading to menopause and continues for up to 10 ye...2024-10-281h 05
The Metabolism and Menopause Podcast9 Menopause Hunger Hormone Changes Keeping You Fat | MMP Ep. 137The menopause munchies - they suck. And they can obviously make it WAY harder to lose weight.
Today Coach Chelsey and I cover what changes influence your hunger and fullness cues as well as fat storage as your hormones start change.
We cover the 9 hormones at play, what causes them to fluctuate and of course - the most important part - how to get them back in line so YOU can finally get your body back!
TIMESTAMPS:
(00:00) - Intro
(01:04...2024-10-241h 07
The Metabolism and Menopause Podcast3 Cardio Fat Loss Mistakes in Menopause | MMP Ep. 136Let’s talk cardio!
You have all heard me put down cardio and push resistance training if you have been listening to the podcasts or following my social media accounts but let’s really talk about it
I am not anti-cardio. Cardio has a TON of benefits! For...
- Mental health
- Cardiovascular health
- Blood pressure
HOWEVER these benefits can all come from resistance training as well.
That why I also...2024-10-2135 min
The Metabolism and Menopause Podcast7 Healthy Habits Keeping You Fat in Menopause | MMP Ep. 133I bet you are doing AT LEAST 1 of these things
Everywhere you look people are telling you to do different things to lose weight
HOWEVER some of those things that SEEM “healthy” could be the very thing that is stalling your progress or worse - making you fat
Today I cover the 7 most common habits that seem healthy but are stalling your progress!
Don’t forget to subscribe and leave a rating and review!
TIMESTAMPS:
(00:00) - Intro
(01:09) - Overview of the...2024-10-1031 min
The Metabolism and Menopause Podcast7 Strategies For When Weight Loss Stalls | MMP Ep. 130Man does it ever SUCK when it feels like you are on a roll and then BAM - your body feels like it brings your fat loss journey to a screeching halt.
What I am going to cover:
What influences how many calories you burn?
How weight loss actually works
How to assess if you are in a true plateau
7 steps for when weight loss stalls if you ARE in a plateau
And special considerations for perimenopause and the years that follow
...2024-09-3042 min
The Metabolism and Menopause PodcastComplete Guide to Hormone Testing for Women | MMP Ep. 129We all know that hormones influence how we feel, our cravings, ability to gain and lose both muscle and fat and whole lot more.
But what is the best way to get tested?
What are the pros and cons of each test?
What do I need to test?
Coach Kirianna and I covered all of that and more on this podcast!
If you are interested in getting more information on the dutch test head here: https://www.vitalityoet.com/dutch
TIMESTAMPS:
(00:00) - Intro
(01:32...2024-09-2749 min
The Metabolism and Menopause Podcast8 Tips to Conquer Cravings and Binge Eating in Menopause | MMP Ep. 128The cravings are REAL and they can make it REALLY hard to lose weight and stay on track.
So today I covered:
- What causes cravings
- How hormone changes influence that
- The psychological strategies to combat cravings
- 8 simple and easy to follow steps to stop cravings!
TIMESTAMPS:
(00:00) - Intro
(01:09) - Overview of binge eating & cravings
(02:21) - What is binge eating & what does it look like?
(04:24) - How hormones affect our...2024-09-2345 min
The Metabolism and Menopause PodcastHow To Eat More and Get Lean In Perimenopause | MMP Ep. 127If eat less move more was going to work for you - it would have by now.
And it might have in the past but your body is TOTALLY different now that you have gone through some hormone changes.
Which means how your body burns fat changes.
And it will shock you but every single woman we have worked with has had to eat more to get lean.
And I break it all down for you in this episode!
TIMESTAMPS:
(00:00) - Intro
(01:10) - How can eating more...2024-09-1934 min
The Metabolism and Menopause Podcast7 Steps To Hit Fat Loss Goals in Perimenopause | MMP Ep. 126When we have a goal we want to achieve in the next 6-12 months (yes I said 6-12 months because most of you want to lose 30 pounds in a couple months and honestly that isn’t going to happen if you want to keep it off) how are you going to ensure that you ACTUALLY reach that goal?
Because let’s face it - it isn’t just going to happen on accident ESPECIALLY once we hit our perimenopausal years and beyond. We have to be intentional and specific with how we approach things.
...2024-09-1658 min
The Metabolism and Menopause Podcast20 Ways to Lower Cortisol for Fat Loss | MMP Ep. 125We all know the negative side effects that happen from chronically elevated cortisol levels:
- Reduced hormone production
- Inflammation
- Poor blood sugar control
- Cravings
- Low energy
- Low thyroid function
- Poor gut health/bloating
- Liver issues
- Muscle loss
- Weight gain
So today I am diving into more information about cortisol AND 20 different ways you can lower your levels!
TIMESTAMPS:
(00:00) - Intro
(01:14) - Why does cortisol matter so much for your health?
(03:20) - What...2024-09-1228 min
The Metabolism and Menopause PodcastEating Healthy When You Hate Cooking | MMP Ep. 124Cooking is cancelled!
Today I am going to cover what the staples are to stay on track and reach your goals WITHOUT slaving away in the kitchen!
Cause let’s face it - sometimes you just ain’t got time for that!
I give you my go to list of all the staples I like to have on hand and the meals I can construct in 10 minutes or less!!
TIMESTAMPS:
(00:00) - Intro
(01:09) - Overview of today's episode
(01:25) - Defining "eating healthy"
(05:13) - The fundamentals of eating healthy
(0...2024-09-0923 min
The Metabolism and Menopause PodcastSerotonin + Depression in Menopause w/ Coach Chelsey | MMP Ep. 123So many women struggle with anxiety, depression, brain fog, irritability and mood changes in perimenopause and the years that follow.
But why?
Most medications are targeted at getting more serotonin in your body but WHY is serotonin low in the first place?
HORMONE CHANGES!
Today Coach Chelsey and I covered so much to help you FEEL like you again:
- What is serotonin
- How is it produced
- What causes it to drop (particularly in perimenopause)?
- What are the symptoms of low serotonin?
...2024-09-0541 min
The Metabolism and Menopause PodcastFrom Anorexic to Fit and Eating Over 2500 Calories | MMP Ep. 119Today I wanted to share an interview I did with Coach Beth in our community last year.
We have talked a bit about disordered eating and eating disorders in the past but never properly had a podcast for it and I thought this was THE perfect interview to share.
I won’t spill too much here but take a listen to hear about this incredible life changing journey that brought her to be the incredible coach she is today!
(00:00) - Intro
(02:15) - Start of the interview
(04:54) - Beth's history with eating di...2024-08-2252 min
The Metabolism and Menopause PodcastYour Fitness Watch Is Keeping You Fat | MMP Ep. 118A LOT of people use wearable fitness devices (40%)!
>40% of people use it to measure heart rate
>40% use to to measure calories burned
>60% use them to track step count
And many people use this data to make decisions on how much to eat and exercise.
But what if that data is totally wrong?!
That would mean that the eating and exercise decisions you are making based off your watch are WRONG and could be the exact reason you are...2024-08-1916 min
The Metabolism and Menopause PodcastHow To Avoid Weight Regain After A Diet | MMP Ep. 117We have all been there. Where you lose the weight - yay!
BUT then you gain it back.
And then you try another diet and it works but not as great as the next one but you do lose some weight.
But then you gain it back.
So what exactly is the secret to keeping the weight off without having to be in the gym every day, eating like a rabbit and giving up your favorite foods?
Well let me tell you…
TIMESTAMPS:
(00:00) - Intro
(01:09...2024-08-1533 min
The Metabolism and Menopause Podcast6 Steps to Reduce Hot Flashes | MMP Ep. 116More than 80% of women experience hot flashes and/or night sweats during perimenopause and menopause!
Yet no one talks about what actually causes them and then how to address the root cause of them!
Which is EXACTLY why I wanted to record this podcast for you!
TIMESTAMPS:
(00:00) - Intro
(01:09) - Overview of Hot Flashes
(02:48) - What are hot flashes? Why do they happen?
(05:16) - The 6 Ways to Reduce Hot Flashes
(06:15) - Increasing estrogen supporting foods
(07:20) - Limiting caffeine & alcohol
(10:26) - Finding ways to manage your stress
2024-08-1223 min
The Metabolism and Menopause PodcastFat Loss for Shift Workers (feat. Coach Hannah) | MMP Ep. 115Shift workers have REALLY important jobs - and we need you! HOWEVER….. Going from days to nights negatively impacts our health, hormones and ability to lose weight.
For example the prevalence of insomnia in shift workers is between 29% and 38%, compared to approximately 6% in the general population AND they have increased risk for developing diabetes, cardiovascular disease, obesity, gut health issues, breast cancer, prostate cancer, and colorectal cancer just to name a few.
So we wanted to dedicate an entire podcast to helping with your health and fitness journey because the world can’t function without you...2024-08-081h 06
The Metabolism and Menopause Podcast5 Causes of Cellulite in Perimenopause | MMP Ep. 11487-98% of women have cellulite! And it happens at all body fat percentages and can happen at any age!
So what exactly causes cellulite?
What IS cellulite?
And what the heck can you do to reduce it?
That is exactly what you will find out in this episode!
TIMESTAMPS:
(00:00) - Intro
(01:10) - Overview of cellulite
(01:52) - Some causes of cellulite & how to prevent them
(02:21) - Insulin & estrogen's effect on cellulite
(02:50) - Leaky gut & cellulite
(04:09) - What to focus on to remove cellulite & improve your health
2024-08-0532 min
The Metabolism and Menopause PodcastYou Do NOT Have a Consistency Problem | MMP Ep. 113When it comes to creating a sustainable, healthy lifestyle - everyone will tell you consistency is key.
But what does consistency even mean?
Well, consistency is the actions you take MOST of the time towards your goal, whatever goal you have- whether it be towards your health, your career, your parenting style, even training your dog!
These actions you take most of the time are the things that create lasting results.
But you probably know this, right?
But what if I told you that consistency isn’t actually the pr...2024-08-011h 03
The Metabolism and Menopause PodcastOzempic and Perimenopause | MMP Ep. 112Let's face it - these popular weight loss drugs are not going anywhere.
So I wanted to provide you with all the pros and cons and give you some context and how to avoid negative side effects if you DO choose to go on them or you ARE on them currently.
I am going to cover:
- What they do
- Cons
- How to counteract the negative side effects so you can avoid weight regain
TIMESTAMPS:
(00:00) - Intro
(01:12) - Overview of Ozempic and GLP-1s
(02:42...2024-07-2924 min
The Metabolism and Menopause PodcastMenopause Symptoms You Didn’t Know About (Feat. VitalityOET Team) | MMP Ep. 111Menopause comes with some pretty wild symptoms and ones you definitely didn’t know about.
I had a few of my wonderful coaches on to discuss some of the symptoms (not all because there are about 100!) that we see women start to experience in menopause.
We also talked about WHY you are experiencing these and HOW to combat them at the source!
Usually WHY you are struggling with those symptoms is exactly WHY you can’t lose weight!
TIMESTAMPS:
(00:00) - Intro
(01:09) - Overview of Menopause symptoms
(02:29) - Hair thin...2024-07-251h 03
The Metabolism and Menopause PodcastAlcohol’s Effect in Menopause | MMP Ep. 110IT’S PATIO SEASON!
And you know what that means, cocktails like mojitos and peach sangria if you are me!
But we “know” that alcohol isn’t good for us… right? At least that is what we are told.
But WHY?
In this episode I cover:
- Types of alcohol and their calories
- Alcohol’s effect on our liver in menopause
- Alcohol’s effect on our hormones
- Alcohol’s effect on our...2024-07-2235 min
The Metabolism and Menopause PodcastNavigating Summer Nutrition | MMP Ep. 109Summer time can be a fun time for most people and it usually comes with a lot of trips and travel along with a lack of routine with the kids out of school paired with all the festivities. This means it can feel pretty tough and overwhelming to “stay on track”.
This is exactly why I wanted to talk to you about how to navigate nutrition and not feel like you are “blowing it” over the summer without taking all the fun out of this season.
Don’t forget to apply t...2024-07-1843 min
The Metabolism and Menopause PodcastCholesterol Levels in Menopause | MMP Ep. 108It can be a SHOCK when you go to the doctor and find out your cholesterol levels are high despite feeling like you didn’t change anything!
In this podcast Coach Kirianna and I dive into:
- What cholesterol is
- What causes increases in cholesterol
- How menopause contributes to this
- How to naturally lower your cholesterol levels
Do not forget to sign up for our 3 months 1:1 Coaching Summer Giveaway!!
https://1ck2gu1qfir.typeform.com/summergiveaway
2024-07-1550 min
The Metabolism and Menopause PodcastMenstrual Cycle Changes in Perimenopause | MMP Ep. 107Your cycle and the symptoms that come with it can tell us SO much about your body in terms of hormone balance and what your body is struggling with. It also will help address root causes of likely hormone problems so that your transition through perimenopause and menopause is a lot smoother.
In this podcast I cover:
- What the menstrual cycle is
- The 4 different phases
- How to eat and exercise to support what cycle phase you are in
- How it changes in perimenopause
...2024-07-1143 min
The Metabolism and Menopause PodcastMenstrual Cycle Changes in Perimenopause | MMP Ep. 107Your cycle and the symptoms that come with it can tell us SO much about your body in terms of hormone balance and what your body is struggling with. It also will help address root causes of likely hormone problems so that your transition through perimenopause and menopause is a lot smoother.
In this podcast I cover:
- What the menstrual cycle is
The 4 different phases
How to eat and exercise to support what cycle phase you are in
How it changes in perimenopause
How to best...2024-07-1148 min
The Metabolism and Menopause Podcast8 Steps To Go From Fat Storing to Fat Burning in Menopause | MMP Ep. 106This is for all the women out there who feel like they are doing EVERYTHING right yet your body seems to just store fat regardless of what you do.
I cover:
1 - What caused you to go into fat storing mode
2 - How menopause affects your ability to lose weight
3 - The 8 steps to go from fat storing to fat burning
4 - How to actually implement the 8 steps for fat burning success
If you want to get those calories calculated please send me a message on Instagram, Facebook or send me an Email!
Instagram: https://www...2024-07-0848 min
The Metabolism and Menopause PodcastPros and Cons of Different Diets in Menopause (Feat. VitalityOET Team) | MMP Ep. 105There are SO many diets out there - so how do you know which one is best for?
Or maybe you thought you had it figured out - but now it stopped working.
In this episode I had a few of my coaches to help me go over the pros and cons of different diets to help you figure out what is best for you!
We covered:
- Keto/Low Carb
- Weight Watchers
- NOOM
- Fasting
- Whole 30
- Carnivore
- Vegan
-And...2024-07-041h 39
The Metabolism and Menopause PodcastHypothyroidism and Menopause Fat Loss | MMP Ep. 104The American Thyroid Association estimates that more than 27 million American’s have thyroid disease but more than half of them have no idea!
Women are 5-8 times likely than men to develop a thyroid condition too and risk increases as we go through perimenopause and the years that follow!
Why does this matter?
We have had a LOT of popularity and questions about the THYROID. So I covered a LOT:
- Symptoms of low thyroid function
- How the thyroid actually works
- Common thyroid issues we see
- Th...2024-07-0148 min
The Metabolism and Menopause PodcastBirth Control + Perimenopause | MMP Ep. 103OVER 100 MILLION WOMEN ARE ON THE BIRTH CONTROL PILL!
That is a lot!
But when chatting with women 1:1 I realized that they had NO idea how it affected their natural hormone production, how their body functions, how they feel AND how it affected their menopausal transition!
In this episode I had the wonderful Coach Brittany on to help us unpack the following:
- What exactly IS birth control?
-How does birth control work?
- Different types of birth control
- How it works for symptom...2024-06-2757 min
The Metabolism and Menopause PodcastProtein for Menopause Fat Loss | MMP Ep. 102You hear it everywhere - you need to eat more protein.
But does that change in menopause?
How much do you need?
Why do you need it?
So let’s dive right into it.
For a copy of our 3 day sample meal plan on how to reach 100g of protein head to this link: https://www.vitalityoet.com/VitalityOET100g_protein
TIMESTAMPS:
(00:00) - Intro
(01:08) - Overview of protein & sample meal plan (link in show notes)
(01:59) - Blood sugar control & energy
(07:45...2024-06-2430 min
The Metabolism and Menopause PodcastThe Truth about Pre and Probiotics (All You Need Is Carbs) feat. Coach Hannah | MMP Ep. 101I had our in house gut queen, Coach Hannah on the podcast today to cover a topic we get asked about ALL the time. Pre and Pro-biotics.
In this episode with covered:
- Different types of “biotics” and their roles
- The key to a healthy gut
- What wipes out gut bacteria
- If you should take them in supplement form
- How to replenish the gut after taking antibiotics
- THE SURPRISE ABOUT CARBS YOU WILL NEVER BELI...2024-06-201h 05
The Metabolism and Menopause PodcastDO's and DONT's of a Fat Loss Phase | MMP Ep. 99Step number 1: we need to figure out if you are ready for a fat loss phase and where your metabolism is at.
To do that for free take our menopause metabolic quiz here and it will also walk you through steps to move in the right direction: https://1ck2gu1qfir.typeform.com/menometabolism
Step 2: everything I cover in this podcast like realistic expectations and what to anticipate + how to maximize your results in menopause when in a fat loss phase!
Make sure to...2024-06-1353 min
The Metabolism and Menopause PodcastGetting Fit in Your 40s with Jessica Gunn | MMP Ep. 98For anyone who is 40+ and feels like they just woke up one day and no longer recognizes themselves when they looked in the mirror - you just don’t feel like you - then THIS is the episode for you.
Jessica Gunn is a fitness coach, business colleague, and someone I consider to be a close friend.
I love her story - she went from being a mom who was taking care of everyone else, loved sugar and hated working out to now being incredibly fit in her 40s an...2024-06-101h 00
The Metabolism and Menopause Podcast8 Reasons Why “Eating Clean” Isn’t Getting You Results | MMP Ep. 97So first before you all freak out - YES we want to eat 80% whole foods and 20% highly processed/fun foods.
The type of food you eat will absolutely influence your inflammation levels and provide you with vitamins and minerals that you need.
HOWEVER - we talk to a lot of women who say they eat “clean” and are stuck.
They aren’t seeing results so obviously this is something we need to cover.
So in this episode I unpack the 8 things that are preventing you from getting results despite “eating clean”
TIME...2024-06-0644 min
The Metabolism and Menopause PodcastCalculating Maintenance Calories | MMP Ep. 96If you have been listening for any amount of time many of you know that you are probably not eating enough.
Maintenance is the place where your body stays relatively stable AND feels good.
If you have low energy levels, have hormonal symptoms, are struggling to get results in the gym then your metabolism has slowed down and your body has adapted to the low calories, crazy exercise, lack of sleep etc.
This is your down-regulated metabolism/maintenance.
So...2024-06-0343 min
The Metabolism and Menopause PodcastHow Many Fat Loss Phases Do I Need? | MMP Ep. 95I get these questions a lot:
- How many calories do I need to lose weight?
- How long do I drop my calories for?
- What happens if I plateau?
- How many fat loss cycles do I need?
And those are all great questions but the answer to all of them is “it depends”
In this episode I go into all those questions and give some background information to give you a better understanding of everything!
2024-05-3036 min
The Metabolism and Menopause PodcastHow To Support Women In Menopause | MMP Ep. 94Menopause needs to be taken more seriously. Period.
I see so many women that get their concerns brushed off as “no big deal” just because they don’t feel like themselves and want to lose weight.
And they get told the same advice over and over despite it not working: “eat less move more”
And quite frankly - all of that pisses me off.
If it is a big deal to them then it should be a big deal to you.
This is what is leaving women feeling alone, vulnerable...2024-05-2719 min
The Metabolism and Menopause PodcastMenopause Mindset for Fat Loss | MMP Ep. 93I swear this is like a switch – we can pinpoint the exact moment this happens with a client and it is like all of a sudden they start achieving everything and the results start coming!
And it all has to do with mindset - which I am sure a lot of you are rolling your eyes BUT this podcast I did with Coach Beth will make you so much more aware of struggles that are keeping you from seeing results and how to get past them!
TIMESTAMPS:
(00:00) - In...2024-05-231h 08
The Metabolism and Menopause PodcastMagnesium for Menopause Support | MMP Ep. 92There is a reason that we recommend all women in perimenopause and onwards focus on increasing their magnesium intake through food or supplementation!
Here is what I covered!:
- What is magnesium
- Risks of low magnesium
- Magnesium for thyroid function + improving metabolism
- Magnesium for cortisol control
- Magnesium for hormone production
- Magnesium in the menstrual cycle
- Types of magnesium to take based on your symptoms
Don’t forget to share and subscribe!
TIMESTAMPS:
(00:00) - Intro
(01:10) - Ov...2024-05-2035 min
The Metabolism and Menopause Podcast5 Worst Things For Menopause Fat Loss | MMP Ep. 90On this episode I dive deep into weight loss versus fat loss and the biggest mistakes we see women making when trying to change their body composition.
I hope this helps you as much as the thousand women who have already benefited from learning from these mistakes!
TIMESTAMPS:
(00:00) - Intro
(01:15) - Overview + difference between fat loss and weight loss
(11:13) - Mistake #1
(17:17) - Mistake #2
(22:48) - Mistake #3
(28:41) - Mistake #4
(31:02) - Mistake #5
(38:38) - Final thoughts
CONNECT WITH ME ONLINE:
2024-05-1340 min
The Metabolism and Menopause PodcastWhat to Eat to Build Muscle in Menopause | MMP Ep. 88Tired of busting your butt and not getting the results you feel you deserve for all that effort?
Then this is THE episode for you.
I tell you EXACTLY what you need to do to get that fit toned body you are looking for!
I cover:
- Why things stopped working in menopause
- How hormones influence your ability to build and maintain muscle
- What to eat
- When to eat
- How...2024-05-0636 min
The Metabolism and Menopause PodcastHow To Get Your Partner’s Support In Your Health Journey | MMP Ep. 87Does this sound familiar to you?
You feel like you are finally getting into the groove or you decide this is it - I am improving my health and nutrition now! I am doing the things!!
And then bam - your partner comes home with items not on the grocery list like ice cream and chips.
Crap.
Or they honestly just do not seem very supportive in the fact that you are working hard to improve your health!
How can you get your partner on board?
I...2024-05-0251 min
The Metabolism and Menopause PodcastHow Did I Let It Get This Far? | MMP Ep. 85I know many of you have woken up asking yourselves this very question
Today in this podcast I got over a lot of stuff - some psychology stuff but also how you actually got to this point where you don’t recognize yourself in the mirror and what to do about it.
Because it feels like you just wake up one day and life is NOTHING like what you expected it to be.
And it sucks.
I hope you fi...2024-04-2527 min
The Metabolism and Menopause PodcastHow Intuitive Eating Is Keeping You Fat | MMP Ep. 83Intuitive eating is super popular BUT you need to proceed with caution.
Intuitive eating relies on natural hunger and fullness cues HOWEVER as our hormones change, we under go stressful times, have dieted a lot, fasted, along with our sleep and food choices - well those all affect our natural cues.
So you CAN’T TRUST YOUR INTUITION. I dive into all these factors and how to actually get to a place where you can trust your body’s signals and reach your goals.
(00:00) - In...2024-04-1832 min
The Metabolism and Menopause PodcastHOW To Eat To Improve Hormone Imbalances and Fat Loss in Menopause | MMP Ep. 81There is a lot of information on WHAT to eat but have you ever considered that HOW you eat could actually be a HUGE part of the problem?
It actually plays a much bigger role than you think and could be the missing puzzle piece in your health and fitness journey.
Today I covered in depth the 2 biggest issues in HOW we eat and what that means your hormones, metabolism and ability to lose weight. I also covered the 10 other things you are likely doing or missing that are...2024-04-1156 min
The Metabolism and Menopause PodcastWhat I Wish I Knew About Menopause Sooner (Feat. VitalityOET Team) | MMP Ep. 80We asked what women wish they knew about menopause sooner in our facebook community of over 19 thousand women.
Today I had Coach Beth, Coach Kirianna and Coach Amy come to discuss the things women were talking about because if they wished they knew these things sooner then so will all the other women in the world!
We covered a LOT on this episode - but to get more information and get your questions answered head to our free facebook community to access every single webinar guide we have ever...2024-04-081h 11
The Metabolism and Menopause PodcastImproving Sleep to Accelerate Menopause Fat Loss (Feat. Coach Hannah) | MMP Ep. 79One common complaint we hear from women is that their sleep SUCKS especially once they hit perimenopause and the years that follow.
And everyone “knows” that they SHOULD try to get better sleep.
But WHY?
And why does this matter in menopause?
Well - it actually REALLY affects your hormones, chronic disease risk (like diabetes and heart disease) metabolism, energy, ability to put on muscle, cravings and YOUR ABILITY TO LOSE WEIGHT.
So today Coach Hannah and I covered everything you need to know about circadian rhythm, sleep, how it a...2024-04-041h 16
The Metabolism and Menopause PodcastCarbs for Menopause Fat Loss | MMP Ep. 78Carbs are the missing piece from your fat loss journey. Quite literally.
It is crucial for a lot of things like building muscle, improving thyroid function and keeping your metabolism up nice and high = easier fat loss.
Eat the thought of eating carbs is terrifying thanks to freaking health and fitness industry from some people trying to make cash off you.
In this episode I cover:
- WHY carbs are so important
- The negative consequences of not eating enough of them
- How to eat carbs...2024-04-0145 min
The Metabolism and Menopause PodcastDo Genetics Affect Menopause Fat Loss? (Feat. Coach Kirianna) | MMP Ep. 77This is a loaded question and Coach Kirianna and I dive into the truth about genetics.
We covered a few different topics:
- What are genetics?
- What are epigenetics?
- What influences our epigenetics
- Genetics and fat loss
- Genetics and Menopause
- What can you do if your genetics are “working against you”
- Thyroid conditions, MTHFR mutations, autoimmune conditions, hormonal imbalances and more
TIMESTAMPS:
(00:00) - Intro
(01:08) - Overview of genetics & menopause
(06:19) - The difference betw...2024-03-281h 17
The Metabolism and Menopause PodcastCortisol, Hormones, and Menopause Fat Loss | MMP Ep. 76Last episode I went over all the reasons you could experience sudden weight gain in perimenopause (and onwards) including various hormonal imbalances.
I then touched on how to improve/combat all those issues so you can lose weight and there was one thing that ALL of them had in common - improving cortisol levels!
So today I did a deep dive on cortisol, how it affects ALL areas of your body (including hormonal issues) and what you can do to start improving levels today.
I touched on how DUTCH testing gave me much...2024-03-2559 min
The Metabolism and Menopause PodcastSudden Weight Gain in Menopause (What To Do) | MMP Ep. 75Anyone else hop on the scale - panic and then start eating less food, cutting carbs and adding in more exercise?
Except that didn’t seem to help AT ALL?!
I mean it used to but not since this glorious time period we call perimenopause came around.
So today I covered all the reasons as to why you might see sudden weight gain AND what to do about it - with a lot of information on hormones!
There is a part 2 coming up next!
To book a consultation call to...2024-03-211h 03
The Metabolism and Menopause PodcastMenopause Body Image | MMP Ep. 74Did you know 86% of women in North America are dissatisfied with their bodies and 40-60% of elementary aged girls are concerned with their body and fear “getting fat”?! That maybe one of THE biggest heart breaking statistics I have ever heard. So today I am going to dive deep into body image as well as tactics for improving body image.
As always if you would like to a consultation call to get assessed, your calories calculated and a road map to get to your goals please book a consultation call here: https://calendly.com/d/2p8-mxx-dgf/free...2024-03-181h 10
The Metabolism and Menopause PodcastLibido and Sex in Menopause | MMP Ep. 73Don’t worry we aren’t going to suggest anything crazy here but we ARE going to explain to you why libido decreases in menopause, why we might struggle with pelvic pain and a bit of the science behind that. Then we break down the benefits of having sex and the things that you can do to improve sexual desire, reducing pain, dryness and more!
Coach Brittany and I share a bit about our personal experience with sexual abuse (which I have never talked about publicly) and how that impacts our lives on a desire and hormonal leve...2024-03-141h 02
The Metabolism and Menopause PodcastFast vs. Slow Metabolism in Menopause | MMP Ep. 72Have you ever wondered “why does SHE have such an easy time losing weight?”, “how come she didn’t gain weight when eating more food?”
Well I am finally answering all those questions!
It comes down to what type of metabolism you have - and there are 4 different categories we use to describe women in our program and now you can figure out which one you are to help you successfully reach your health and fitness goals!
In this episode I covered:
- What determines “calories out”
- What metabolism is
...2024-03-111h 00
The Metabolism and Menopause PodcastWhy The Scale Went Up In Menopause (Feat. Coach Kirianna) | MMP Ep. 71Before I hop into today’s episode: WE ARE GIVING AWAY 3 MONTHS OF FREE COACHING!
And there are limited runner up prize packages of $500 off, + $50 gift card to your choice of Amazon, Lululemon or Starbucks AND you will be entered to win 1 of 2 DUTCH hormone tests!
The best part is it is free to apply!
Just head here: https://1ck2gu1qfir.typeform.com/vitalitybday
Anyone else hate the scale as much as me?
It SUCKS when you are putting in effort, you feel good and then you hop on...2024-03-071h 21
The Metabolism and Menopause PodcastReverse Dieting Do's and Don’ts for Menopause Fat Loss Success | MMP Ep. 70We are going to cover:
- What is reverse diet and do you need one?
- How it helps with stubborn menopause belly fat
- How it improves hormone profile and hormonal symptoms
- The do’s and don’ts to do this SUCCESSFULLY
- The exact check lists clients receive to know if they are ready for a fat loss phase!
Enter to Win Free Coaching Here: https://1ck2gu1qfir.typeform.com/vitalitybday
If you want us to help you figure out what YOUR...2024-03-041h 08
The Metabolism and Menopause PodcastStaples of a Menopause Workout Program | MMP Ep. 69I start off this episode with first explaining a bit about the hormone changes we experience in perimenopause and onwards and how that affects our body composition and our ability to lose fat.
Then I cover that the staples are that make a great metabolism boosting menopause workout program and how to adjust training to get the most out of those workouts!
We do have an exercise subscription program!
This program is designed for women in perimenopause and onwards to:
- improve cortisol levels
- balance hormones
...2024-02-2956 min
The Metabolism and Menopause PodcastHow and What to Eat in Menopause | MMP Ep. 68Man nutrition can be FREAKING confusing.
Today I am making this episode short and sweet with what you need to be successful in supporting your menopausal body and set you up for success! I cover what to eat, how much to eat, when to eat and WHY.
As always if you have any questions or need help figuring out exactly how much YOU need to eat just message me or book a consultation call below!
TIMESTAMPS:
00:00 - Intro
01:13 - Overview
01:45 - #1 - Calories
05:51 - #2...2024-02-2636 min
The Metabolism and Menopause PodcastMeal Planning For Menopause Fat Loss | MMP Ep. 67Maybe you have already reached out to me and I have given you a goal for calories, protein, etc. I have told you rate of increase or decrease. I have talked about meal timing and tweaks to make. Yet I still get women who reach out 6 months later or even a year later than just “haven’t started yet” or “I tried but just couldn’t really do it” or “I know what to do but I just can’t do it”.
Does that sound familiar?
So then I mention meal planning and prepping and I can feel the panic thr...2024-02-2250 min
The Metabolism and Menopause PodcastCalculating Calories for Menopause Fat Loss | MMP Ep. 66“Can you help me figure out how many calories to eat to lose weight?”
This is the question that pops up in my messages every single day - and I am always happy to answer!
But how do you really know what you need?
Maybe you have tried calculators and equations from other people but they are all different.
So how are you supposed to know?
In this episode I help you figure out how to do just that and understand that we need to figure out where your metabolism is too!
If you want...2024-02-1930 min
The Metabolism and Menopause PodcastWhen Motivation is Gone | MMP Ep. 65It is mid-February which means our motivation and excitement from our New Year’s Resolutions is likely starting to disappear.
And this is typical for our clients too.
I have never done this before but this is a recording of a group teaching call we did with our VitalityOET clients. We hold them every other week and add bonus weeks here and there to help our clients learn more, ask questions and provide support for common struggles that come up as we go along the journey together.
On this call we had most of our coaches on...2024-02-151h 07
The Metabolism and Menopause PodcastHormones That Affect Bloating and Digestion in Menopause | MMP Ep. 64Not only can hormones affect your ability to lose weight but they can also cause issues with bloating and digestion!
It’s not all about fancy supplements and there are a lot of simple things you can do to improve this!
In this podcast I covered which hormones affect digestion, which hormones cause weight fluctuations and then other factors that are going to influence the scale.
TIMESTAMPS:
(00:00) - Intro
(01:09) - Overview of hormones that affect bloating & digestion
(02:29) - How hormones affect your digestion
(03:38) - Progesterone & digestion
(04:46) - Estrogen & digestion
(06:50) - Te...2024-02-1249 min
The Metabolism and Menopause PodcastEstrogen Dominance + Menopause | MMP Ep. 63I hear a lot of women talk about how they “think” they have estrogen dominance or their doctor says they have it but have never been tested. OR they have been tested and they just get put on medication. But some important information has been left out like - what is causing this hormone imbalance and what does that mean for my health or ability to lose weight?
That’s why I decided to do this podcast and cover:
- What is estrogen dominance
- What causes estrogen dominance
- How does estrogen dominance affect your ability to los...2024-02-0857 min
The Metabolism and Menopause PodcastWhy Your Diets Stopped Working in Menopause | MMP Ep. 62I swear if one more person tells me hormones do not matter for weight loss in women I am going to lose my mind.
In this episode I break down a lot:
What perimenopause and menopause are
What happens to our body during this time in our life
How hormones do in fact affect our ability to lose fat
Why your diets stopped working
How to really understand your metabolism
As always if you have ANY questions please just email me or message me. I will always do my best to do what I can to help.
...2024-02-0538 min
The Metabolism and Menopause PodcastHormone Imbalances Preventing Menopause Fat Loss | MMP Ep. 61Feel like your body is working against you? Or like you are FIGHTING your body? Like everything you used to work isn’t working anymore?
It can be your HORMONES!
I talk to women everyday and they tell me they have low estrogen or low testosterone and but NONE have any idea what that means for their health, fitness, metabolism or ability to lose weight.
I am going to go over the most common hormone imbalances we see in the DUTCH hormone tests we do with women and how each one affects your heal...2024-02-0156 min
The Metabolism and Menopause PodcastBlood Sugar Control in Menopause | MMP Ep. 60It is an awful feeling when you go to the doctor and they say “your blood sugars are too high”. Instant panic. And the worst part is the advice you will pretty much always get is: Cut your carbs, lower your calories, do a bunch of cardio and you need to lose weight. Cool. As if you haven’t tried that in the past.
In this episode I go over:
- What insulin resistance actually is
- Why it is so common in perimenopause and menopause
- What causes insulin resistance
- What to do and...2024-01-3036 min
The Metabolism and Menopause Podcast7 Tips to Ensure Success in Your Menopause Fat Loss Journey | MMP Ep. 59I have helped THOUSANDS of women for free by calculating calories, giving them health, fitness and lifestyle recommendations and goals - yet some women will never actually reach their goals DESPITE getting all the resources and information they need.
So what dictates if someone is going to be successful on their menopause fat loss journey? I am going to outline EXACTLY what the most successful women do (clients and non-clients alike) so you can follow in the footsteps of those who have successful losing fat and KEEPING it off.
Lastly we are hosting our first ever weight loss challenge...2024-01-2552 min
The Metabolism and Menopause PodcastProgesterone Vs. Progestin - Everything You Need To Know | MMP Ep.58Progesterone and progestin are not the same thing - yet a lot of practitioners prescribe it for birth control and perimenopausal/menopausal symptoms despite the fact that it actually DECREASES our body’s natural progesterone production so when you come off it the problem is even worse than before.
AND to top that all off progestin actually has properties that oppose those of progesterone. For example progesterone makes us feel calm and sleep better while progestin has the opposite effect!
This podcast was packed with a lot of information and I know that can be a...2024-01-2231 min
The Metabolism and Menopause PodcastManipulating Hormones to Boost Metabolism in Menopause | MMP Ep.57Hormone imbalances can and will cause metabolic issues, leading to or contributing to weight gain, weight loss resistance, increased cravings, low energy, and more!
Sometimes perimenopause is the cause of a lot of these imbalances, HOWEVER, it’s important to note that STRESS on the body over several years prior to perimenopause can be the root cause that lead to the unwanted symptoms, weight loss resistance, and more. Stress can even dictate hormone levels that can lead to early menopause!
Today I cover some very common hormonal imbalances that impact your ability to lose weight in...2024-01-1843 min
The Metabolism and Menopause PodcastThe Real Reason You Are Not Getting Results | MMP Ep.56Today I talk about why you are not getting results. The reason you seem to fall off the wagon over and over again. Why things stopped working for you. I think you will be surprised...
These are principles that you can apply to all areas of your life - not just health and fitness. I promise it will change everything for you.
TIMESTAMPS:
(00:00) - Intro
(02:26) - What actually creates results
(07:05) - The 4 laws that determine who you are and what you achieve
(15:04) - Building consistency (stop trying)2024-01-1534 min
The Metabolism and Menopause PodcastDecreasing Menopause Bloat | MMP Ep.55This is a conversation I feel like comes up a LOT when I talk to women. Bloating. It just seems to really get worse once we hit perimenopause and menopause despite not making any radical changes to our diets. What is going on?
Today I outlined:
- What bloating really is
- What causes bloating
- And most importantly - how to make it STOP.
Don’t forget to share with anyone you know is struggling with bloating!
TIMESTAMPS:
(00:00) - Intro
(01:03) - What is bloating?
(02:07) - The main causes of bloating
(07:29) - The fi...2024-01-1138 min
The Metabolism and Menopause PodcastTestosterone and Menopause Fat Loss | MMP Ep.54This has been a topic coming up a lot lately - Testosterone.
When we think of testosterone we typically think about men and muscle BUT as it turns out testosterone is INCREDIBLY important for menopausal women for a number of reasons like: energy levels, maintaining muscle, libido, mood, metabolism and weight loss!
Today I am going to cover what testosterone is, symptoms when levels are off, why it is important in menopause and how to improve levels so you can look and feel great!
(00:00) - Intro
(01:12) - Overview of testosterone
(03:28...2024-01-0832 min
The Metabolism and Menopause PodcastOur Last Christmas - The Story of My Mom | MMP Ep.48I know that as we approach the holidays we start to worry about a lot of things:
-The way we look
-Judgment from friends or family
-The fear of being criticized
-Giving and receiving gifts
-Being ashamed or feeling guilty for indulging
-Travel
-Hosting
-Avoiding gaining weight
-And just a lot of stress in general
And I thought I could tell you about how to stay on track over the holidays.
...2023-12-1828 min
The Metabolism and Menopause PodcastMenopause and Your Brain | MMP Ep.31Do any of these sound familiar since you started your perimenopausal journey:
Putting the milk in the cupboard and the cereal in the fridge?
Walking into a room and forgetting what you're there for?
Stumbling over your words?
Feeling irritable, moody, and snappy?
Feelings of anxiety and depression?
Losing the joy of doing the things you once loved?
You are not alone—and NO, you are NOT crazy!
Your brain ACTUALLY changes during menopause!
So, today I am going to cover what happens and what you can do about it so you don't fe...2023-10-1930 min
The Metabolism and Menopause PodcastPCOS, Menopause, and Fat Loss | MMP Ep.28Today, we are talking all about PCOS because 20% of women have it but only 3/10 of women with it actually get diagnosed!
I cover what PCOS is, the symptoms of each type (yes, there is more than one!), and treatment options—not to mention what happens when you start going through menopause!
Additionally, we have a full PCOS guide available as a free download inside our Facebook community! You can grab your copy today at: https://m.facebook.com/groups/969761266958379
Let's get into the episode!
WATCH this episode on Yo...2023-10-0940 min
The Metabolism and Menopause PodcastImproving Sleep in Menopause | MMP Ep.22Lack of sleep is making you FAT...
...ESPECIALLY if you are in perimenopause or menopause.
"Great, Stephanie! But there is no way I can get to bed earlier."
Well here's the good news: While that would help, improving the quality of sleep is even MORE important!
In this episode, I talk about how sleep is crucial when it comes to fat loss, energy, cortisol levels, progesterone and estrogen levels, building muscle so you can look toned, and why it's even MORE important once you hit perimenopause.
I go through...2023-09-0416 min
The Metabolism and Menopause PodcastDeveloping Accountability for Menopause Fat Loss | MMP Ep.21How much do you hate that you get partway through your health and fitness journey and then you quit or something comes up? Or when you get to your health and fitness goal just to gain all the weight back?
This is a common issue we see in a lot of women—they haven't developed the necessary accountability! It is the secret sauce to success.
So today, we cover the different types of accountability and how to develop them so this doesn't happen again!
Let's get into the episode!
...2023-08-2827 min
The Metabolism and Menopause PodcastMenopause, Cortisol, & Adrenal Fatigue | MMP Ep.19Cortisol gets a really bad rap, but it is a VERY important hormone. It's just when we let it get out of control (*cough cough* which is most of us) that we start to experience a ton of issues—including weight gain around our middle.
Cortisol is like the puppeteer that controls literally all the other hormones in your body in some way, shape, or form.
So today I go over what happens when it is high, when it is low, why it matters in perimenopause (and onwards), and what the heck to do!
...2023-08-1430 min
The Metabolism and Menopause PodcastMenopause Supplements | MMP Ep.18SUPPLEMENTS—are they worth the hype?
Will they actually do what they say they do?
Which ones should I take?
What about collagen?
I go over ALL of this and more on today's podcast.
We also have a free guide to go along with this, so if you want a copy of that just head to our Facebook community to access it!
For supplements, head to Nutrition Dynamic and use code: VITALITY10 for 10% off your order!
WATCH this episode on YouTube: https://yo...2023-08-0718 min
The Metabolism and Menopause PodcastHormone Changes During Diets in Menopause | MMP Ep.17We are all so excited when we start a fat loss phase... UNTIL we get to weeks 5-6-7 and start to feel a little less motivated, a little more tired, and typically a whole lot more hungry!
But this isn't just due to motivation waning—it is actually your body trying to protect you through the hormone changes our body goes through when we cut out calories.
I truly believe that it is important to understand what happens to our bodies when drop our calories. This will not only serve to help you recognize an...2023-07-3120 min
The Metabolism and Menopause PodcastThe 9 Biggest Exercise Mistakes in Menopause | MMP Ep.16Who wants to look FIT and TONED?! I know I do!
But what if I told you that eating low carb and doing your HIIT, cardio, and boot camp-style classes are actually making you 'SKINNY FAT'?
I can almost guarantee that that's not what you wanted to hear... but the good news is that in today's podcast, I cover the most common mistakes perimenopausal women make when it comes to exercise that prevents them from reaching their health and fitness goals!
I explain why they are mistakes and how to make changes to...2023-07-2429 min
The Metabolism and Menopause PodcastThe Secret to Reaching Your Goals (feat Taylor Crassweller) | MMP Ep.15Today my wonderful husband joins me on the podcast to talk about how to achieve your goals and create habits that stick.
Enjoying the process is a HUGE part—the clients in our program who embrace the process and take it all in are always more successful and reach their goals more quickly.
This is something Taylor and I are huge on—intentionality and enjoying the process—especially after our first hike together in Hawaii.
Life is not meant to be a checklist. Yes, we can have checklists to help guide our journey—but you...2023-07-1733 min
The Metabolism and Menopause PodcastAlcohol, Fat Loss, and Menopause | MMP Ep.14Pass the peach sangria!
There is nothing I love more than sitting in the sunshine on a patio or at the beach with a glass of peach sangria! And I think we all know that alcohol isn't that great for us, BUT do we actually understand what it does to our bodies—particularly when we go through perimenopause and menopause?
It turns out we are far more sensitive and drinking as little as 3 servings a week can lead to some pretty wild side effects.
This episode is by no means telling you not to...2023-07-1022 min
The Metabolism and Menopause PodcastGut Health and Ulcerative Colitis (feat. Coach Emma) | MMP Ep.13Are you struggling with bloating, constipation, diarrhea, abdominal pain and are starting to be scared to eat food? You are NOT alone!
Today, I had the pleasure of having Coach Emma on the podcast to tell us about her experience with Ulcerative Colitis, and how she manages her gut health AND manages her weight.
We also covered how to start improving your gut health with simple steps to help you kick inflammation to the curb so you can start not only FEELING better but LOOKING better!
Let's dive in!
2023-07-0354 min
The Metabolism and Menopause PodcastMenopause — When to Cut Calories for Fat Loss | MMP Ep.12So, you want to lose weight... but here are two questions we need to answer first!
Are you ready to cut your calories?
And if you cut your calories starting today, are you going to see fat loss?
PROBABLY NOT!
I bet that is not the answer you were hoping for...
In today's episode, I cover:
1) How we help clients determine if they are actually ready for a fat loss phase or if they need to reverse diet first
2) Our NON-NEGOTIABLE pre-diet...2023-06-2623 min
The Metabolism and Menopause PodcastProgesterone, Menopause, & Fat Loss | MMP Ep.11Low progesterone FREAKING SUCKS—trust me I know—I have been dealing with this for a while! And unfortunately, it is something that is naturally going to decrease as we go through perimenopause/menopause... Lucky us!
Progesterone has so many important roles in our bodies, including keeping us energized, controlling fluid retention, and weight control.
So unfortunately, if we don't work at controlling our progesterone levels through proper lifestyle and nutrition it can result in weight gain, fluid retention, feeling exhausted, low libido, hot flashes, migraines, anxiety, depression, and more. Sounds fun doesn't it?
In...2023-06-1916 min
The Metabolism and Menopause PodcastHow To Measure Fat Loss Progress During Menopause (feat. Coach Beth) | MMP Ep.10It might surprise you, but using a scale really isn't the best way to measure progress in your fat loss journey! How many of you let the scale take control of your emotions and self-worth?
Too many of us—it definitely used to control mine!
I had the pleasure of having coach Beth on the podcast with me today to go over a bit of our struggles with the scale, why the scale fluctuates so much, and how to ACTUALLY measure progress. These tips and tricks will help you better assess if you are moving in...2023-06-1250 min
The Metabolism and Menopause PodcastReverse Dieting for Menopause Fat Loss (the 'Simple Seasons' approach to fat loss) | MMP Ep.9We cover a LOT in a short amount of time today!
-What happens when you have been dieting for too long
-What cortisol does to our bodies—particularly during menopause
-What is a reverse diet and do you need one?
-How to reverse diet
-How to use our 'Simple Seasons' approach to fat loss in menopause
If you want to book a free call to have us assess where you are at, figure out what strategies you can implement to start mo...2023-06-0549 min
The Metabolism and Menopause PodcastWeight Fluctuations in Menopause | MMP Ep.8Anyone else hop on the scale and not see the number you want? It instantly puts you in a bad mood because "I'm doing all the things right—why isn’t it going down??"
You then proceed to scrutinize yourself in the mirror. You nitpick at your perceived flaws, pinching the fat on your stomach, turning sideways in the mirror on the verge of tears...
Trust me, I've been there.
But then I learned that the scale is actually not a great indicator of progress and that there are honestly a million things that...2023-05-2925 min
The Metabolism and Menopause PodcastLow Carb in Menopause is Making You SKINNY FAT | MMP Ep.6When you think about wanting to lose a couple pounds, what is the first thing that comes to mind? For most, it is cutting out carbs. However, that may not be the best decision—ESPECIALLY if you are in perimenopause/menopause, are stressed, are not getting enough sleep, are active, eating low-calorie, or have thyroid issues!
Today, I am unpacking the truth about carbs—why you need them and how to incorporate them into your diet without spiking your blood sugars so you can lose fat WHILE still enjoying those yummy carbs!
WATC...2023-05-1520 min
The Metabolism and Menopause PodcastHow to Lose Fat on Vacation | MMP Ep.5Does this sound familiar to you? You book a vacation and then for the 6-8 weeks (if that) leading up to it, you are crash dieting, cutting carbs, doing a ton of exercise, and being "really good". You have been depriving yourself of "fun" foods and being really strict...
...and then you get to your destination and—boom—food and alcohol are everywhere (which is not a bad thing—I love me some sangria on the beach!) and it's like you lose all self-control.
And while you enjoy your vacation, you come home feeling guilty and as...2023-05-0829 min
The Metabolism and Menopause PodcastThyroid Function, Menopause, & Fat Loss (feat. Coach Kirianna) | MMP Ep.4Did you know that once you hit perimenopause you are at an increased risk of developing thyroid issues?! Why does that matter? The thyroid is like your body's thermostat that decides how fast or slow your metabolism is (how many calories your body burns)—which is going to dictate your ability to lose weight!
Today, I had Coach Kirianna join me to go over why thyroid function decreases, why carbs are essential to having a healthy thyroid, and how to improve thyroid function even—if you already have a thyroid disorder—so you can finally feel good and lo...2023-05-011h 02
The Metabolism and Menopause PodcastInsulin Resistance & Menopause | MMP Ep.3Did you know that our ability to control our blood sugars starts to decrease as we go through perimenopause?! Lucky us! Estrogen is responsible for helping out with insulin sensitivity by helping shuttle the sugars in our blood to our muscle cells. When estrogen drops during perimenopause and onwards we see that not only does our insulin resistance go up but with that fat storage increases as well!
Your initial thought might be to cut out carbs, but that is completely unnecessary and can actually be more detrimental—especially if you are high-stress, active, not sleeping enough, an...2023-05-0131 min
The Metabolism and Menopause PodcastEstrogen & Menopause Fat Loss | MMP Ep.2Today, we're talking all things estrogen!
We know that as we go through perimenopause and menopause our estrogen levels start to drop, which leads to a ton of hormonal symptoms (brain fog and hot flashes anyone?). But that's not the only thing that happens when estrogen drops... It makes building muscle harder, losing weight harder, and even increases our chances of developing diabetes.
So how do we combat the changes and struggles our body experiences as we see estrogen decrease? Listen in to find out!
WATCH this episode on YouTube...2023-05-0113 min
The Metabolism and Menopause PodcastWhat is Perimenopause? | MMP Ep.1Welcome to the first episode of The Metabolism and Menopause Podcast!
Today, I wanted to kick things off by explaining what perimenopause and menopause actually are—especially since 1.1 billion women are expected to be in perimenopause by 2025! So it is incredibly important to understand what is actually going on in our bodies as females. And while perimenopause and menopause is a natural process that is supposed to happen as we age, the aggressive side effects are not. The symptoms are common but you shouldn't be suffering for 10 years just trying to "survive" this time period.
In...2023-05-0114 min
The Metabolism and Menopause PodcastThe Metabolism & Menopause Podcast - Premiering Monday, May 1stOur mission is to teach women about how their bodies change during the perimenopausal period (and onward) so they can finally reach their health and fitness goals, live a life full of vitality and feel in CONTROL and at home in their bodies again.
There is no excessive restrictions, no taking out your favorite foods, no doing crazy high intensity exercise or cutting out carbs.
We cover hormones, exercise, nutrition and answer all of your questions.
Our first episodes drop on Monday, May 1st. Please subscribe and share the show!
-Stephanie2023-04-1001 min