Working Out For Maximal Results in Menopause (feat. Coach Emma) | MMP Ep.26

The Metabolism and Menopause Podcast

October 2, 2023 ∙ 47 mins
Episode 27

About

Today, I have the wonderful Coach Emma on the podcast to chat about how to work out to get the BEST results in menopause!

We cover:

  • Why focusing on building muscle is more effective at fat burning than cardio/HIIT
  • Productive lifting/lifting with intention (not just trying to burn calories)
  • Non-productive lifting/weight on the bar over proper form
  • The importance of time under tension, proper form, progressive overload, and longer rest periods
  • How to create your own plan for maximal results

We're also introducing our BRAND NEW workout subscription, which includes 4 different workouts designed to boost metabolism and improve cortisol and hormonal balance in women in perimenopause and onwards—all for just $45.99 CAD ($35 USD) per month!

The workout options include:

  • 4-day gym program
  • 4-day home program (dumbbells, bands, and body weight only)
  • 3-day gym program
  • 3-day home program (dumbbells, bands, and body weight only)

And you can check it out here: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout


Let's get into the episode!


WATCH this episode on YouTube: https://youtu.be/ItbOxQNKhgM


TIMESTAMPS:

(00:00) — Introduction

(01:15) — Today's topic: working out for maximal results in menopause

(02:28) — Check out our new workout program subscription! (link in the show notes)

(03:07) — What is resistance training?

(04:30) — Why is weight lifting the superior method of exercise for fat burning?

(10:21) — What do we mean by "lifting with intention"?

(17:13) — How can I apply intention to my workouts?

(24:47) — Ways to optimize your workouts

(32:04) — Understanding the purpose of a workout (& mistakes we made early in our journies)

(39:30) — Tips for setting up your own workout programs

(45:24) — Final thoughts


CONNECT WITH ME ONLINE:

‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379

‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom

‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom

‣ 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

‣ WATCH the podcast on YouTube: https://www.youtube.com/@metabolismandmenopausepodcast

‣ All other links: https://stan.store/vitalityoetstephanie

‣ Email: stephanie@vitalityoet.com


----


Post-Production by: David Margittai | In Post Media

Website: https://www.inpostmedia.com

Email: david@inpostmedia.com


© 2023 Stephanie Fusnik & VitalityOET

Information

Podcast

The Metabolism and Menopause Podcast

Episode

27

Date

October 2, 2023

Length

47 mins
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    ☀️ Summer is here—and with it comes barbecues, beach days, vacations… and a whole lot of women wondering why fat loss suddenly feels impossible. If you're stuck spinning your wheels despite "eating clean" and working out, this episode is for you. Because it’s not about willpower—it’s about strategy. Today, I’m breaking down the 7 biggest […]

  • How to Get Rid of Bloating and Inflammation Over 40 | MMP Ep. 200

    You’re eating clean. You’re moving your body. But you still feel bloated, puffy, inflamed—and the scale won’t budge. Sound familiar? In this episode, we break down why inflammation could be the hidden reason your body is holding onto weight—even when you’re doing everything “right.” This is especially common for women over 40, when hormone shifts, […]

  • Thyroid + Adrenals: Your Fat Loss Power Couple (or Worst Nightmare) | MMP Ep. 199

    You're working out, watching your carbs, saying no to wine (mostly)…So WHY does your body feel like it’s on strike? If you're in perimenopause, welcome to the hormonal circus—where your thyroid and adrenals are the ringleaders of chaos. In this episode, we’re breaking down: – Why your body’s acting like a moody teenager with a […]

  • Perimenopause: The 4 Stages No One Talks About (starting as early as 35 ) | MMP Ep. 198

    Most women aren’t told that perimenopause doesn’t just begin with hot flashes—it often starts silently in your 30s, long before your periods stop. And what’s worse? Your symptoms keep shifting… leaving you confused, exhausted, and feeling like nothing is working. In today’s episode, we’re breaking the silence and exposing the 4 stages of perimenopause no […]

  • Fat, Bloated, and Craving More? The ‘Healthy’ Foods Blocking Fat Loss | MMP Ep. 197

    You’re eating gluten-free, low-sugar, high-protein everything.Smoothies. Bars. Wraps. Veggie chips. Even the yogurt says “gut health!” But your digestion’s a mess, your cravings won’t quit—and fat loss feels impossible. Here’s the harsh truth: most of what’s marketed as “healthy” is ultra-processed junk in disguise. And it could be wrecking your hormones, metabolism, and fat-burning ability—especially […]

  • Faith, Fear and Fat Loss w/ Kim Hynes | MMP Ep. 196

    Today’s episode is an interview I did with my friend Kim (on her podcast – link below). We both shared about our journey in faith and how it has impacted our lives in all areas like entrepreneurship, relationships, fitness, fears and identity. I share how I have used principles that I have learned to tackle […]

  • The PCOS-Fat Loss Disconnect – One Label, Four Very Different Problems | MMP Ep. 195

    You’ve cut carbs, pushed harder in workouts, tried every supplement under the sun… And still, the weight won’t budge.If you’ve been diagnosed with PCOS—or even just suspect it—this episode is a must-listen. Because here’s the truth no one told you:PCOS isn’t one condition. It’s FOUR completely different types. And if you’re following a plan that […]

  • Preconception, Pregnancy & Postpartum: It's Not All Baby Bumps & Bliss | MMP Ep. 194

    You’ve seen the highlight reels—bump pics, nursery tours, cute little booties. But what about the stuff no one posts? Like the hormonal chaos, postpartum identity crisis, or the mental load of trying to do it all? In this raw and heartwarming episode, I sit down with my two incredible friends, Becca and Liz from Fit […]

  • Hormone Battles: Androgens vs. Your Waist Line | MMP Ep. 193

    You’re doing everything “right”… but the belly fat won’t budge, cravings rage on , and your body feels like it’s working against you. In this episode, we reveal a hidden hormonal player that could be at the root of it all: androgens — the group of “male” hormones that can quietly wreak havoc in the […]

  • Cortisol Chaos: Why Your Body Won’t Burn Fat After 40 | MMP Ep. 192

    Join our limited time 8 week fat loss program here: https://www.vitalityoet.com/hormone-8week-program You’re over 40, doing “all the right things” and still struggling to lose weight—this episode is your wake-up call.⁠ Cortisol, your stress hormone, might be the real culprit behind your stalled fat loss. And no, it’s not just about feeling stressed—this goes deeper. We’re […]

  • Improving Insulin Resistance over 40 to Burn Fat (without cutting carbs) | MMP Ep. 191

    You’re eating salads. You’re skipping dessert. You even tried that "miracle" fast everyone’s raving about. And STILL—your jeans are judging you from the closet. If it feels like your fat-burning switch broke after 40, you’re not wrong. There’s a sneaky little hormone called insulin quietly sabotaging your results—and no one warned you about it. In […]

  • Low Estrogen: Hormonal Imbalances Preventing Fat Loss – Part 1 | MMP Ep. 190

    Feel like your body’s holding onto fat like it’s saving up for a long winter? You’re eating “healthy,” working out, and still—nothing budges. What gives?! In this episode, we’re talking about estrogen—yep, the hormone we love to hate—and how it can quietly sabotage your fat-burning efforts when it’s out of balance. Think of estrogen like […]

  • Seed Cycling – Myth or Magic? | MMP Ep. 189

    My progesterone and estrogen levels are not anywhere where they are supposed to be. Which explains why I was gaining weight when I was dropping calories, along with bloating, waking up at 3am and having energy crashes that I have not had in a LONG time. On this episode I talk about how I am […]

  • Why You’re Not Losing Weight— Despite Doing Everything Right | MMP Ep. 188

    Ever feel like your body is ghosting your hunger cues? Like you’re doing everything right—eating clean, working out, counting almonds—and still your body’s like, “Nah, let’s hold onto this fat just in case we enter a famine”? Yep. That could be leptin resistance. In this episode, we’re peeling back the science (and the BS) around […]

  • The Shocking Hormonal Imbalances My DUTCH Test Uncovered (And What I’m Doing About It) | MMP Ep. 187

    Ever feel like your body is working against you no matter how “healthy” you try to be? That’s exactly where I found myself—exhausted, bloated, moody, wired yet tired, and frustrated that nothing was working. So I decided to dig deeper. I ran a DUTCH hormone test on myself… and let’s just say, the results were […]

  • Transform Your Thoughts, Transform Your Body | MMP Ep. 186

    🔥 Feeling stuck, frustrated, and like your body just won’t cooperate anymore? You’re not alone. If you’ve tried everything—eating less, exercising more, cutting carbs—only to feel exhausted, defeated, and trapped in a cycle of self-doubt, this episode is for you. You do all the right things and you are on a roll and then BAM […]

  • Tired, Stressed & Gaining Weight—The Truth About Low Progesterone + Progestins | MMP Ep. 185

    Have you ever felt off—like your body just isn’t cooperating no matter what you do? Maybe your sleep is a mess, your mood is unpredictable, your weight won’t budge, or anxiety sneaks up on you for no reason. If you’ve been on birth control or hormone therapy, your progesterone might be in the danger zone—and […]

  • Menopause Inflammation, Weight Gain and Poor Sleep to Strong and Thriving | MMP Ep. 184

    Kate’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 […]

  • Build Muscle, Lose Fat and Improve Energy Over 40 | MMP Ep. 183

    🔥 Is This the Missing Piece in Your Menopause Health Journey? What if a simple supplement could help you fight inflammation, boost brain power, and make fat loss easier in menopause? If you’ve been struggling with low energy, muscle loss, or stubborn weight, you need to hear this. In today’s episode, we’re diving into the […]

  • Improving Energy, Inflammation and Bloating in Menopause with Elimination Diets | MMP Ep. 182

    Have you ever wondered if an elimination diet could help with your menopause symptoms, gut issues, or stubborn weight? In this episode, Coach Hannah and I break down everything you need to know—who elimination diets are actually for (and who should skip them), how to do one properly, and the right way to reintroduce foods […]

  • Fat Storing to Fat Burning Part 2 | MMP Ep. 181

    ⁠⁠⁠⁠⁠⁠You can cut calories as much as you want ⁠⁠⁠⁠⁠⁠You can eat as clean as you want ⁠⁠⁠⁠⁠⁠You can do the best workouts ⁠⁠⁠⁠⁠⁠You can eat all the protein ⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠And still never lose weight. ⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠If your body is being told “we have enough let’s store” – you will never lose weight DESPITE EATING […]

  • Fat Storing to Fat Burning Part 1 | MMP Ep. 180

    You can cut calories as much as you want You can eat as clean as you want You can do the best workouts You can eat all the protein And still never lose weight. If your body is being told “we have enough let’s store” – you will never lose weight DESPITE EATING LESS AND […]

  • Gut Health and Butyrate for Menopause Fat Loss and Blood Sugar Control | MMP Ep. 179

    Gut health gets WORSE once estrogen declines along with poor blood sugar control and inflammation. All three of these categories will really affect your ability to be able to lose weight and maintain good health. Today along with 4 of my coaches we cover: – How your gut is affected in perimenopause and the years […]

  • 5 Factors to Assess for Permanent Fat Loss Over 40 | MMP Ep. 178

    You’ve been told that weight loss is simple—just eat less and move more. But if you’re in perimenopause or menopause, you already know it’s not that simple. No matter how hard you try, the scale won’t budge—or worse, the more you push, the more your body seems to resist. That’s because fat loss over 40 […]

  • Fat Loss Meals for Menopause | MMP Ep. 177

    You’ve been told to eat less, cut carbs, and power through hunger—but what if that’s EXACTLY why fat loss feels impossible in menopause? 😱 If you’re skipping meals, slashing calories, or surviving on salads but STILL gaining weight (or feeling stuck no matter what you do), this episode is your wake-up call. 🚨 🔥 Here’s […]

  • Blaming Estrogen? You’re Looking at the Wrong Hormone | MMP Ep. 176

    Today, we’re tackling a topic that doesn’t get nearly enough attention—testosterone and androgens in menopause. How do these hormones impact the body during menopause? What happens when they’re too high or too low? And most importantly, what can you do to help balance them if you think they’re out of whack? We got a little […]

  • Burnout Took Me Down—on a Plane: My Cortisol Wake-Up Call | MMP Ep. 175

    The worst part is that I was sitting in the middle seat 🤢 I had NO idea I was this stressed but now as I review it all makes sense While sharing my story I outline: – Signs to watch for – How it stalls fat loss – How to get out of burnout and […]

  • Menopause Workout Nutrition | MMP Ep. 174

    Did you know that improper pre and post workout nutrition in menopause can be the reason you aren’t seeing results? It SUCKS to be busting your butt in the gym and realize that something as simple as a snack is why you aren’t seeing results! Shocking I know! In this episode I covered: – Why […]

  • The Menopause Struggles of Gut Health & Low Energy | MMP Ep. 173

    Imagine living for two decades with constant bloating, pain, and unpredictable gut issues—only to be told by doctors that medication was your only option and that you were doing “fine”. That was Michelle’s reality. Diagnosed with IBD and Crohn’s, she suffered through years of discomfort, exhaustion, and frustration… until she discovered the power of nutrition […]

  • Mitochondria Matters: Boosting Energy, Burning Fat & Balancing Hormones in Menopause | MMP Ep. 172

    Are you tired of feeling drained, battling stubborn weight gain, and struggling with hormone imbalances? The answer might lie in a surprising place—your mitochondria! These tiny powerhouses are the secret to unlocking your body’s full potential during menopause. In this episode, we dive deep into why mitochondria are the missing link to boosting your energy, […]

  • Amino Acids to Combat Brain Fog, Mood Swings, and Muscle Loss in Menopause | MMP Ep. 171

    Menopause can be REALLY challenging. It can feel like your brain just won’t turn on, that you are more reactive, moody or anxious and to top that all off despite busting your butt in the gym you can’t seem to lose fat or build muscle. The first word that comes to mind when talking about […]

  • Does Low Estrogen Make You Fat? | MMP Ep. 170

    Too much or too little estrogen can seriously affect not only how we feel BUT our ability to lose fat in menopause. In this podcast I covered: – Symptoms of high estrogen and low estrogen to watch for + what causes them – Roles of estrogen in our body – What happens when estrogen drops […]

  • Self Sabotage – “I know what to do but I just can’t do it” | MMP Ep. 169

    Today’s podcast covers aspects of selfcare that we need to do to help accelerate fat loss. We know that doing these things will give us better results and yet we just don’t do it. Instead we seem to sabotage ourselves. We might do it for a bit and then BOOM – we fall off the […]

  • Step 1 For Menopause Fat Loss – The Reverse Diet | MMP Ep. 168

    If you are cutting calories, fasting, cutting carbs, exercise and NOT seeing changes then doing more of that won’t work. It tells me that there is something else going on in your body that is making your body SUCK at burning calories. If your body is not good at burning calories that makes weight loss […]

  • Navigating Loneliness, Overwhelm and Burnout in Menopause with Dr. Jody Carrington | MMP Ep. 167

    Perimenopause and the years that follow come with a LOT of change. It can leave you feeling a little bit crazy, really burnt out but also alone – like no one understands. I had the pleasure of having Dr. Jody Carrington on the podcast. We talked about SO much stuff on this podcast that will […]

  • Menopause Weight Loss Master Class Part 3/3: How To Keep The Weight Off | MMP Ep. 166

    In this final part of the Menopause Weight Loss Master Class I cover something really important – how to avoid gaining the weight back! There is nothing worse that working your butt off just to be right back where you started a few months ago. BUT if you are not at this point in your […]

  • Menopause Weight Loss Master Class Part 2/3: How to Cut Calories for Fat Loss | MMP Ep. 165

    People think that all you have to do is drop calories and magically you will start losing fat – but the truth is it is not that simple ESPECIALLY once we experience changes with our hormones. In fact you can end up losing little to no fat and only lose muscle which leaves you with […]

  • Menopause Weight Loss Master Class Part 1/3: When To Cut Calories for Fat Loss | MMP Ep. 164

    It is SO tempting that whenever we feel the urge to drop some pounds to just immediately drop our calories. However – it seems like that USED to work but now – not so much 🫠 So what is a woman supposed to do – I just want to lose weight and nothing is working […]

  • Cancer and Menopause | MMP Ep. 163

    This episode is dedicated to my mom who was taken too soon from this disease. I hope this episode helps you take inventory of the major risk factors in your life to take action TODAY. Too many people are losing their moms, their best friends, their siblings, and aunties. Too many of us will leave […]

  • Supplements for Menopause Fat Loss | MMP Ep. 162

    Download our supplement guide with dosages here: https://www.vitalityoet.com/menopausesupplements First and foremost let’s be clear a supplement on it’s own will NOT cause weight loss BUT can really help support your body in reducing inflammation, lowering cortisol, and hormone production which when not managed can results in an inability to lose weight or even weight gain. […]

  • Endometriosis, Hysterectomies, and Menopause | MMP Ep. 161

    I was so blessed to have coach Brittany on the podcast today to talk all about endometriosis (and adenomyosis). She not only has a ridiculous amount of knowledge around women’s health and hormones BUT also is a woman who has endometriosis and can speak from personal experience. She has lived it – had done multiple […]

  • Detox Steps for Menopause Fat Loss | MMP Ep. 160

    Today I am going to cover everything you need to know about detoxing your body for menopause fat loss. I am going to cover: – Symptoms of poor detoxification and toxin accumulation – Conditions that can result from that – How our detoxification actually works – How perimenopause and the years that follow influence detoxification […]

  • 10 Reasons Fasting Can Make You Fat in Perimenopause | MMP Ep. 159

    Can fasting be beneficial? For some – Yes. BUT fasting is meant to be a short term tactic to address a specific problem. Unfortunately for the thousands of women we have worked with fasting made things WORSE for them. In fact I can count the number of women who have done a short term fast […]

  • Hormones That Sabotage Your Fat Loss When You Cut Calories in Menopause | MMP Ep. 158

    It is January! And many of you are starting to think about how you are going to tackle fat loss or maybe you have already started. And it can be exciting. HOWEVER you need to know what happens to your hormones when you diet and how it can be the reason that you are dieting […]

  • 4 Reasons Cutting Calories, Macros and Exercise Stopped Working | MMP Ep. 157

    Our 8 Week Fat Loss Coaching Program is BACK after 2 Years!! Get more details here: https://www.vitalityoet.com/2025fatloss – Applications open Dec 29th and close Jan 8th – Program runs Jan 13th to March 9th 2025 – Limited spots available to ensure client personalization and experience are not hindered Man does it ever SUCK to feel […]

  • How To Workout And Look Like It In Menopause | MMP Ep. 156

    Ever feel like you’re doing all the right things in the gym, but the results just aren’t showing? You’re not alone. Menopause changes the game—your workouts, your body, even how you recover. But here’s the thing: it doesn’t mean you have to settle for less. In this episode, I uncover the real reasons why your […]

  • Coffee + Hormones in Perimenopause | MMP Ep. 155

    Coffee: your morning ritual or hormone disruptor? In this episode, we dive deep into how caffeine affects your estrogen, thyroid, cortisol, progesterone, and even your blood sugar. If you’ve ever wondered why coffee feels like both a friend and a foe, you’re not alone. Discover the surprising connections between your favorite brew and your hormones—and […]

  • 5 Dieting Mistakes to Avoid in 2025 | MMP Ep. 154

    Who else is tired of doing the same thing every January just to end up gaining the weight back again?! Every single time I talk to women come spring time they tell me of their failed New Years Resolutions. They put in SO much effort and see some results but it never lasts – or […]

  • 15 Neurotransmitter Secrets to Overcome Cravings in Menopause | MMP Ep. 153

    Does it feel like your cravings have a mind of their own since menopause began? Like no matter what you try, stress eating and overpowering urges keep coming back, stronger each time? You’re not alone—and it’s not about willpower. There’s a deeper, often hidden reason for these intense struggles: your brain’s changing chemistry. In this […]

  • 3 Reasons Why You Workout and Don’t Look Like It | MMP Ep. 152

    I hear this statement from women who are regular exercisers all the time “What I used to do isn’t working anymore – in fact I haven’t changed anything and I am gaining weight”. You’re working out consistently, giving it your all, but the results just aren’t there—and it’s beyond frustrating After helping thousands of women […]

  • Cortisol and Insulin in Menopause: The Key To Fat Loss Success | MMP Ep. 151

    Are you tired of doing everything right—eating healthy, exercising, and pushing yourself—yet seeing no progress on the scale? You’re not alone, and the answer may lie in two sneaky hormones that are working against you: cortisol and insulin. In this episode, we’re diving into the science behind these powerful hormones and how they impact your […]

  • 7 Steps to Lower Inflammation and Belly Fat in Menopause | MMP Ep. 150

    Are you battling stubborn belly fat and feeling like your body is inflamed, bloated, or just off? You’re not imagining it—and it’s not your fault. In menopause, hormonal shifts and inflammation can create a frustrating cycle that feels impossible to break. But here’s the good news: there’s a proven path to relief. In this episode, […]

  • Anxiety and Mental Health Struggles in Menopause | MMP Ep. 149

    Are you feeling overwhelmed, anxious, or simply not like yourself as you navigate menopause? You’re not alone. In this episode, I dive into the surprising connections between hormone shifts—like dropping progesterone, fluctuating estrogen, rising cortisol, and the role of testosterone—and how they can wreak havoc on your mental health. But here’s the good news: it’s […]

  • Alternatives to Hormonal Birth Control | MMP Ep. 148

    So first of all – this podcast research was done by the wonderful Coach Brittany. We did film it together HOWEVER we had technical difficulties and not all of it was recorded. I had to re-record it solo BUT GIVE ALL CREDIT TO THIS INFORMATION TO HER! I am simply the one who delivered it. […]

  • The Menopause Mood Shift: Balancing Serotonin, Dopamine, and More with Coach Chelsey | MMP Ep. 147

    Ever feel like menopause has stolen your spark? You’re not alone. In this episode we explore the powerful mood shifts that come with menopause and perimenopause, breaking down how changes in serotonin, dopamine, and other “happy hormones” can leave you feeling off-balance, anxious, or just not yourself. Hormonal shifts in estrogen and progesterone impact not […]

  • 7 Ways To Beat Menopause Belly Bloat | MMP Ep. 146

    No one feels confident or happy when they are bloated. And we probably aren’t a delight to be around either. Especially if it is accompanied by other fun hormonal symptoms like migraines, hot flashes and mood swings. And yes hormones can totally impact our digestion and fluid retention but LUCKILY there are a lot of […]

  • Should You Track Your Calories? | MMP Ep. 145

    To track calories/macros or not – that is the question. I completely recognize that this approach isn’t always suitable for everyone, particularly long term. So, today, we will explore the pros and cons of tracking.  I know many women find tracking overwhelming, anxiety producing, daunting, time consuming or triggering.  So today I will go over […]

  • Master Your Mindset: The Key to Breaking Through Menopause Fat Loss Barriers | MMP Ep. 144

    Are you feeling stuck, frustrated, or overwhelmed on your menopause fat loss journey? In this episode, I uncover the powerful link between mindset and lasting success, and how your thoughts might be the very thing holding you back. I share some of my vulnerable stories and thoughts on how it affected my life and how […]

  • Histamines, Hormones, and Menopause Weight Gain: A 7 Step Guide | MMP Ep. 143

    Feeling frustrated by stubborn weight, bloating, or mysterious symptoms that just won’t go away, no matter what you try? You’re not alone. Many women in menopause are unknowingly dealing with a hidden factor: histamines. In this episode Coach Kirianna did a ton of research so we could dive into: – The surprising role of histamines […]

  • Why Your Fat Loss Efforts Aren't Working | MMP Ep. 142

    You 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 […]

  • 15 Foods to Increase GLP-1's Naturally | MMP Ep. 141

    We all know someone who is taking a GLP-1 medication for fat loss – but how do they work? What IS a GLP-1? Well, it is actually a hormone secreted in our intestines when we eat that influences how our body breaks down sugar, releases insulin and our appetite! AND OUR BODY MAKES IT NATURALLY. […]

  • How to Beat the 9 Sneaky Holiday Health Traps: From Overeating to Stress Eating | MMP Ep. 140

    The 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 […]

  • Unlocking the Power of Phytoestrogens: Your Menopause Secret Weapon | MMP Ep. 139

    In this episode, we explore the incredible benefits of phytoestrogens and how they can be your secret weapon for navigating menopause and perimenopause. Coach Chelsey and I break down the science behind these plant-based compounds, explaining how they work in the body to ease hormonal symptoms, boost overall health, and support weight loss. You’ll learn […]

  • 7 Steps to Make Yourself Menopause Proof | MMP Ep. 138

    Ok – 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 […]

  • 9 Menopause Hunger Hormone Changes Keeping You Fat | MMP Ep. 137

    The 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 […]

  • 3 Cardio Fat Loss Mistakes in Menopause | MMP Ep. 136

    Let’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 […]

  • The Protein Trap: Why 'Healthy' Foods Could Be Sabotaging Your Menopause Fat Loss | MMP Ep. 135

    In this episode, we dive into the hidden pitfalls of protein “health” foods and their impact on menopause fat loss. I break down the key differences between different types of protein sources and explain how seemingly healthy choices might be sabotaging your progress. Learn how some “health foods” can lead to weight gain, inflammation, and […]

  • Getting Your Dream Body After 40 | MMP Ep. 134

    I did a little experiment with our clients. I asked them to send me a picture of what the physique goal they want to achieve was. Some women sent pictures of women on the internet. Some women sent a picture of themselves a few years ago. One women even sent a picture of me haha. […]

  • 7 Healthy Habits Keeping You Fat in Menopause | MMP Ep. 133

    I 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 […]

  • 11 Steps for Menopause Fat Loss Success | MMP Ep. 132

    Many of you are probably thinking – it is summer and I NEED to get the weight off. We have been hearing that from clients and from women on calls. So I am going to cover a LOT in the podcast. 1 – The EXACT menopause 11 step fat loss checklist we use with clients […]

  • Quick Morning Routines to Decrease Bloating | MMP Ep. 131

    Bloating SUCKS! So does not pooping. If you are constipated, gassy, bloating gets worse throughout the day and you can feel your pants digging into your belly you can NOT tell me you are in a good mood. You are uncomfortable. You don’t feel attractive. You are just not happy. This is a webinar we […]

  • 7 Strategies For When Weight Loss Stalls | MMP Ep. 130

    Man 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 […]

  • Complete Guide to Hormone Testing for Women | MMP Ep. 129

    We 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 […]

  • 8 Tips to Conquer Cravings and Binge Eating in Menopause | MMP Ep. 128

    The 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) […]

  • How To Eat More and Get Lean In Perimenopause | MMP Ep. 127

    If 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 […]

  • 7 Steps To Hit Fat Loss Goals in Perimenopause | MMP Ep. 126

    When 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 […]

  • 20 Ways to Lower Cortisol for Fat Loss | MMP Ep. 125

    We 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 […]

  • Eating Healthy When You Hate Cooking | MMP Ep. 124

    Cooking 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 […]

  • Serotonin + Depression in Menopause w/ Coach Chelsey | MMP Ep. 123

    So 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 […]

  • Season’s of Menopause Fat Loss Strategy | MMP Ep. 122

    Does this sound familiar? You have struggled with weight in the past or maybe it didn’t happen until you got to the joy of perimenopause. Where you didn’t really change anything in your life yet all of a sudden you started seeing weight slowly (or quickly) accumulate around your belly- the “menopause belly” if you […]

  • Do Hormones Matter Post Menopause? | MMP Ep. 121

    I get this question a lot? Do my hormones really matter post menopause – aren’t they supposed to be zero? The answer is YES they do matter and NO they are not supposed to be zero. In this podcast with Coach Kirianna we cover a LOT! – What is SUPPOSED to happen to hormones post […]

  • Perimenopause Fat Loss + The Vagus Nerve | MMP Ep. 120

    You know how much we LOVE to talk about Stress here at Vitality. We often talk about cortisol and the actions that take place in your body to produce cortisol and what happens once it has been released, but how does our body identify things as stressors? Coach Chelsey and I did a webinar in […]

  • From Anorexic to Fit and Eating Over 2500 Calories | MMP Ep. 119

    Today 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 […]

  • Your Fitness Watch Is Keeping You Fat | MMP Ep. 118

    A 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 […]

  • How To Avoid Weight Regain After A Diet | MMP Ep. 117

    We 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 […]

  • 6 Steps to Reduce Hot Flashes | MMP Ep. 116

    More 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 […]

  • Fat Loss for Shift Workers (feat. Coach Hannah) | MMP Ep. 115

    Shift 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 […]

  • 5 Causes of Cellulite in Perimenopause | MMP Ep. 114

    87-98% 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 […]

  • You Do NOT Have a Consistency Problem | MMP Ep. 113

    When 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 […]

  • Ozempic and Perimenopause | MMP Ep. 112

    Let'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 […]

  • Menopause Symptoms You Didn’t Know About (Feat. VitalityOET Team) | MMP Ep. 111

    Menopause 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 […]

  • Alcohol’s Effect in Menopause | MMP Ep. 110

    IT’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 […]

  • Navigating Summer Nutrition | MMP Ep. 109

    Summer 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 […]

  • Cholesterol Levels in Menopause | MMP Ep. 108

    It 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 […]

  • Menstrual Cycle Changes in Perimenopause | MMP Ep. 107

    Your 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 […]

  • 8 Steps To Go From Fat Storing to Fat Burning in Menopause | MMP Ep. 106

    ⁠⁠⁠⁠⁠⁠This 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 – […]

  • Pros and Cons of Different Diets in Menopause (Feat. VitalityOET Team) | MMP Ep. 105

    There 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 […]

  • Hypothyroidism and Menopause Fat Loss | MMP Ep. 104

    The 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 […]

  • Birth Control + Perimenopause | MMP Ep. 103

    OVER 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 […]

  • Protein for Menopause Fat Loss | MMP Ep. 102

    You 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 […]

  • The Truth about Pre and Probiotics (All You Need Is Carbs) feat. Coach Hannah | MMP Ep. 101

    I 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 […]

  • Menopause Fat Loss Highlights | MMP Ep. 100

    100 EPISODES! I can’t believe it! I want to take this time to cover some of the most popular moments from the last 100 episodes, highlight the guests who have been on the show but also I want to say THANK YOU to everyone who has tuned in and subscribed. I am so thankful for […]

  • DO's and DONT's of a Fat Loss Phase | MMP Ep. 99

    Step 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 […]

  • Getting Fit in Your 40s with Jessica Gunn | MMP Ep. 98

    For 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 […]

  • 8 Reasons Why “Eating Clean” Isn’t Getting You Results | MMP Ep. 97

    So 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 […]

  • Calculating Maintenance Calories | MMP Ep. 96

    If 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 […]

  • How Many Fat Loss Phases Do I Need? | MMP Ep. 95

    I 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 […]

  • How To Support Women In Menopause | MMP Ep. 94

    Menopause 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 […]

  • Menopause Mindset for Fat Loss | MMP Ep. 93

    I 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 […]

  • Magnesium for Menopause Support | MMP Ep. 92

    There 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 […]

  • What Becoming a Healthy Woman ACTUALLY Looks Like w/ Taylor Temple | MMP Ep. 91

    I had a fellow Canadian coach on the podcast and we talked about a lot! We covered: – Guilt around food and binge eating – The truth about health foods – What health and self care really look like – AND SO MUCH MORE A little about Taylor: Taylor Temple owner of Mind & Body […]

  • 5 Worst Things For Menopause Fat Loss | MMP Ep. 90

    On 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 + […]

  • Using Functional Nutrition for Menopause Fat Loss with Rachel Scheer | MMP Ep. 89

    YOU LADIES ARE GOING TO LOVE THIS INTERVIEW! Rachel Scheer and I met a few months ago at an event and to say I love her is an understatement. In this episode we covered so many topics that you will love: – Western Medicine versus Functional Medicine and Nutrition – Causes of most disease and […]

  • What to Eat to Build Muscle in Menopause | MMP Ep. 88

    Tired 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 […]

  • How To Get Your Partner’s Support In Your Health Journey | MMP Ep. 87

    Does 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 […]

  • Low Energy in Menopause | MMP Ep. 86

    “I’m tired of feeling tired” Low energy and weight gain/weight loss resistance are THE biggest complaints we see in women going through perimenopause and the years that follow. Luckily we have gotten pretty good at helping with this! In women see improvements in energy and sleep in as little as 6 weeks! In this episode […]

  • How Did I Let It Get This Far? | MMP Ep. 85

    I 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 […]

  • Progesterone, Menopause and Fat Loss | MMP Ep. 84

    Low progesterone is not a great time: – Weight gain or trouble losing weight – Mood swings, and depression – PMS, irregular menstrual cycle – Breast tenderness, fibrocystic breasts – Fibroids – Gallbladder problems – Low libido – Hot flashes – Migraines or headaches – Depression, anxiety or other mood changes In this episode I […]

  • How Intuitive Eating Is Keeping You Fat | MMP Ep. 83

    Intuitive 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 […]

  • Improving Estrogen Levels for Menopause Fat Loss | MMP Ep. 82

    Too much or too little estrogen can seriously affect not only how we feel BUT our ability to lose fat in menopause. In this podcast I covered: – Roles of estrogen in our body – What happens when estrogen drops – How to combat negative side effects from low estrogen (from perimenopause/menopause, surgical menopause or […]

  • HOW To Eat To Improve Hormone Imbalances and Fat Loss in Menopause | MMP Ep. 81

    There 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 […]

  • What I Wish I Knew About Menopause Sooner (Feat. VitalityOET Team) | MMP Ep. 80

    We 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 […]

  • Improving Sleep to Accelerate Menopause Fat Loss (Feat. Coach Hannah) | MMP Ep. 79

    One 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 […]

  • Carbs for Menopause Fat Loss | MMP Ep. 78

    Carbs 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 […]

  • Do Genetics Affect Menopause Fat Loss? (Feat. Coach Kirianna) | MMP Ep. 77

    This 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 […]

  • Cortisol, Hormones, and Menopause Fat Loss | MMP Ep. 76

    Last 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 […]

  • Sudden Weight Gain in Menopause (What To Do) | MMP Ep. 75

    Anyone 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 […]

  • Menopause Body Image | MMP Ep. 74

    Did 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 […]

  • Libido and Sex in Menopause | MMP Ep. 73

    Don’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 […]

  • Fast vs. Slow Metabolism in Menopause | MMP Ep. 72

    Have 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 […]

  • Why The Scale Went Up In Menopause (Feat. Coach Kirianna) | MMP Ep. 71

    Before 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 […]

  • Reverse Dieting Do's and Don’ts for Menopause Fat Loss Success | MMP Ep. 70

    We 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 […]

  • Staples of a Menopause Workout Program | MMP Ep. 69

    I 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 […]

  • How and What to Eat in Menopause | MMP Ep. 68

    Man 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 […]

  • Meal Planning For Menopause Fat Loss | MMP Ep. 67

    Maybe 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 […]

  • Calculating 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 […]

  • When Motivation is Gone | MMP Ep. 65

    It 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 […]

  • Hormones That Affect Bloating and Digestion in Menopause | MMP Ep. 64

    Not 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 […]

  • Estrogen Dominance + Menopause | MMP Ep. 63

    I 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 […]

  • Why Your Diets Stopped Working in Menopause | MMP Ep. 62

    I 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 […]

  • Hormone Imbalances Preventing Menopause Fat Loss | MMP Ep. 61

    Feel 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 […]

  • Blood Sugar Control in Menopause | MMP Ep. 60

    It 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 […]

  • 7 Tips to Ensure Success in Your Menopause Fat Loss Journey | MMP Ep. 59

    I 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? […]

  • Progesterone Vs. Progestin – Everything You Need To Know | MMP Ep.58

    Progesterone 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 […]

  • Manipulating Hormones to Boost Metabolism in Menopause | MMP Ep.57

    Hormone 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 […]

  • The Real Reason You Are Not Getting Results | MMP Ep.56

    Today 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 […]

  • Decreasing Menopause Bloat | MMP Ep.55

    This 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 […]

  • Testosterone and Menopause Fat Loss | MMP Ep.54

    This 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 […]

  • Fiber for Menopause Fat Loss | MMP Ep.53

    We all know that fiber is supposed to be great for our gut! But do you we know what fiber is? How it helps with hormones, weight loss, and our health? This is something that we see a LOT of women struggle with in perimenopause and menopause – which is why we made a cheat […]

  • Fasting in Menopause | MMP Ep.52

    To fast or not to fast – that is the question! Maybe you tried it before and it worked… until it didn’t it. So did it really work? I doubt your intention was to lose weight and then stop or worse – gain it all back. In know there are a TON of health gurus […]

  • Simple Meal Prep for Menopause Fat Loss | MMP Ep.51

    When we think about meal prep, I am sure the first thing you think of is food perfectly portioned out in containers for the whole week… And that sounds like a terrible time and is not realistic. Well, since the New Year is almost here I know everyone is going to be working on being […]

  • The 6 Biggest New Year's Dieting Mistakes for Women in Menopause | MMP Ep.50

    2024 is almost here and you know what that means: New Year's Resolutions… …and that most women are going to start tracking food with the goal of seeing how little they can possibly consume (again). Unfortunately, this is a fast track to failure and not getting results (at least not ones that last!) So today, […]

  • When To Cut Calories For Menopause Fat Loss | MMP Ep.49

    Are you guilty of deciding you want to lose weight and start tracking food in an app and just aim for as few calories as possible? This is a huge mistake. You are missing step number one, which is: "How do I know when to start?" Today, I talk about the 2 main seasons of […]

  • Our Last Christmas – The Story of My Mom | MMP Ep.48

    I 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 […]

  • The Pelvic Floor and Menopause with Doula and Coach Brittany | MMP Ep.47

    Today, I had the wonderful Coach Brittany (who is also a doula) on the podcast to chat about pelvic floor changes in perimenopause and menopause. We covered: -What the pelvic floor is -Pelvic floor changes and symptoms in menopause -Solutions -Exercises for the pelvic floor -Potential supplements to try To access our free pelvic floor […]

  • Weight Loss Plateaus in Menopause | MMP Ep.46

    Have you ever been in a diet and things seem to be going well and then BAM progress seems to stall? Ahhh, the dreaded weight loss plateau. In today's episode, I cover what a weight loss plateau actually is, how to assess if you are, in fact, in one, and what to do about it! […]

  • 3 Steps to Start Menopause Fat Loss | MMP Ep.45

    We are officially in December and that means a lot of you are in your, "Screw it—I will start in January" mindset. But do you really want to gain 5-10 pounds and then bust your butt until the end of March just to end up exactly where you are now? Probably not. In today's episode, […]

  • How Cancer Saved My Life with Nick Ross | MMP Ep.44

    Today, it was my absolute pleasure to have my friend Nick Ross on the podcast. I first saw Nick when he spoke at a conference I was at and his story was more than inspirational. He shares his story of when he hit rock bottom, his cancer diagnosis, and how it completely changed his life […]

  • Adjusting Nutrition and Exercise When You are Sick or Injured | MMP Ep.43

    Injuries SUCK! Getting sick SUCKS! You feel like you are in a groove, and BAM we get derailed. UGH. Unfortunately, that is going to happen—it is inevitable. I am on crutches as we speak. Since we know that this stuff is inevitable, I am here today to help you: 1 – avoid injuries and sickness […]

  • Why "Eat Less, Move More" Doesn't Work in Menopause (feat. Coach Kirianna) | MMP Ep.42

    Are you trying to "eat less" and exercise more in order to lose fat, but now that you're in perimenopause or onward your body isn't working the way you're expecting? Are you restricting foods, exercising endlessly, and not seeing ANY progress on the scale, or GOD FORBID, things are actually going in the OPPOSITE direction […]

  • Causes of Hormonal Imbalances in Menopause | MMP Ep.41

    Hormonal imbalances ABSOLUTELY influence your ability to lose weight! In today's episode, I cover: -The 4 biggest NATURAL hormonal disruptors and how to address them -The 4 most common chemical hormonal disruptors and how to avoid them If you want to get your calories calculated for FREE book a call to do so here – […]

  • 5 Steps for Better Gut Health and Menopause Fat Loss | MMP Ep.40

    Are you struggling with bloating and bowel movements since perimenopause? Or maybe your symptoms got worse? It turns out, estrogen has a LOT to do with it! On today's episode I am going to cover: -How your digestive system actually works -What the most common gut health issues and symptoms are -How perimenopause and menopause […]

  • How to Get the Most Out of Your Coaching Experience with Jason Phillips | MMP Ep.39

    Today, I had the pleasure of having Mr. Jason Phillips on the podcast! Jason has been active in the fitness industry for nearly 2 decades. After overcoming anorexia, Jason went on a mission to create impact at the highest level. This journey led him to becoming the most sought-after nutrition coach in the space, as […]

  • 10 Steps to Boost Metabolism in Menopause (to lose fat) | MMP Ep.38

    Why is it so darn hard to lose weight once we hit perimenopause and menopause? It all comes down to our metabolism! In this episode, I cover: -WHAT metabolism is -WHY metabolism slows down in menopause -HOW we can get our metabolism back up I mention a lot of links to other podcasts and videos […]

  • Pre and Post-Exercise Nutrition for Menopause | MMP Ep.37

    Did you know that improper pre and post-workout nutrition in menopause could be the reason you aren't seeing results? It SUCKS to be busting your butt in the gym and realize that something as simple as a snack is why you aren't seeing results! Shocking, I know! In this episode, I cover: -Why we need […]

  • Why You Shouldn't Take Nutrition and Fitness Advice From Your Doctor feat. Sal Di Stefano from Mind Pump | MMP Ep.36

    Today, I had the pleasure of having Sal Di Stefano from Mind Pump on the podcast. Sal is one of the most sought-after experts in fitness and health with his effective, grounded, and easy-to-understand style of communication. He has been on hundreds of top podcasts and frequently speaks at trainer and health practitioner events. His […]

  • How Your Thoughts Are Causing Hormone Imbalances in Menopause | MMP Ep.35

    Did you know the way you THINK can actually influence our hormone balance, which can then influence our body composition?! This is why mindset is SO important to address when it comes to hormone health, ESPECIALLY in perimenopause and onwards in our health and fitness journeys! In this episode, I cover: -Different types of mindsets […]

  • Avoiding Holiday Weight Gain | MMP Ep.34

    According to a study in the London Journal of Medicine, people gain the most weight starting at the beginning of October (what some people would argue is the "start of the holiday season") and that weight gain peaks after New Year's. And what's more, that weight you gain during the holidays takes an average of […]

  • Plant-Based Eating in Menopause (feat. Coach Corinne) | MMP Ep.33

    Can I hit my protein on a plant-based diet? This is such a common question that slides into my messages on a regular basis! And the answer is yes… But it takes some planning. The other question I get is how to transition into a more plant-based diet. I figured the best person to help […]

  • How Gina Increased Her Calories From 1000 to 2200! (Client Spotlight) | MMP Ep.32

    Today, I had the pleasure of having one of Coach Beth's clients—Gina—on the podcast. We recorded this podcast together on October 3rd, which marks exactly 1 year from the day we first spoke and she made the decision to change her life. Gina came to us with poor sleep, some chronic health conditions, poor energy, […]

  • Menopause and Your Brain | MMP Ep.31

    Do 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 […]

  • How to Increase Muscle to Boost Metabolism in Menopause | MMP Ep.30

    Exercise only accounts for 10% of your calories out in a day! TEN PERCENT! On the other hand, your BMR (basal metabolic rate, aka, how many calories your body burns at rest) accounts for 40-60% of your calories out in a day. So, do you really think you need to be focusing on calories burned […]

  • Perfectionism and Body Positivity in Menopause | MMP Ep.29

    So… you want to make some changes in your life. Naturally, you start to research and learn as much as you can—but then you get overwhelmed with all the information. You start to make a plan, but it just isn't quite perfect. So you plan and research and plan and research but you never actually […]

  • PCOS, Menopause, and Fat Loss | MMP Ep.28

    Today, 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 […]

  • How to Raise Healthy Kids and Families with Adam Schafer from Mind Pump | MMP Ep.27

    It was my absolute pleasure to interview one of my idols in the fitness space: Adam Schafer, one of the hosts of Mind Pump. Adam has been in the health and fitness space for a long time, working with more than a thousand individuals—and I personally have been listening to their podcast since its inception. […]

  • Working Out For Maximal Results in Menopause (feat. Coach Emma) | MMP Ep.26

    Today, I have the wonderful Coach Emma on the podcast to chat about how to work out to get the BEST results in menopause! We cover: Why focusing on building muscle is more effective at fat burning than cardio/HIIT Productive lifting/lifting with intention (not just trying to burn calories) Non-productive lifting/weight on the bar over […]

  • Hysterectomies, Surgical Menopause, & Pelvic Prolapse (feat. Coach Brittany) | MMP Ep.25

    Almost 500,000 women get hysterectomies each year! That is a LOT… Yet I feel like we know almost nothing about them! Today, I am joined by assistant coach Brittany, who is not only a women's nutrition coach and personal trainer BUT also a birthing doula! Not only do we talk about hysterectomies, surgical menopause, possible […]

  • Taking Control and Responsibility To Reach Your Health and Fitness Goals with Aram Grigorian | MMP Ep.24

    I had the absolute pleasure of having my friend Aram Grigorian on our podcast and man did we cover a LOT: What to do when your program gets boring How to stay accountable to yourself How to take responsibility over your health to empower you and allow you to really live Breaking down why "they […]

  • Gall Bladder & Menopause Gut Health (feat. Coach Hannah) | MMP Ep.23

    I had the pleasure of having our on-staff gut health expert on our podcast today: Coach Hannah! We wanted to talk about the gallbladder because—shockingly—so many women have issues with their gallbladder once they hit perimenopause AND many women have had it removed. Additionally, when our gallbladder isn't working properly (or is absent) it can […]

  • Improving Sleep in Menopause | MMP Ep.22

    Lack 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 […]

  • Developing Accountability for Menopause Fat Loss | MMP Ep.21

    How 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 […]

  • How to Get Over Your Fear of the Gym (feat. Andrew Coates) | MMP Ep.20

    Today I had the pleasure of having my friend Andrew Coates on the podcast! He is a personal trainer and online coach who promotes strength for everyone. Andrew writes for popular fitness publications including Men's Health, Muscle and Fitness, T-Nation, BarBend, Generation Iron, and Kabuki Strength. He is a speaker at events all over North […]

  • Menopause, Cortisol, & Adrenal Fatigue | MMP Ep.19

    Cortisol 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 […]

  • Menopause Supplements | MMP Ep.18

    SUPPLEMENTS—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 […]

  • Hormone Changes During Diets in Menopause | MMP Ep.17

    We 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 […]

  • The 9 Biggest Exercise Mistakes in Menopause | MMP Ep.16

    Who 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 […]

  • The Secret to Reaching Your Goals (feat Taylor Crassweller) | MMP Ep.15

    Today 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 […]

  • Alcohol, Fat Loss, and Menopause | MMP Ep.14

    Pass 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 […]

  • Gut Health and Ulcerative Colitis (feat. Coach Emma) | MMP Ep.13

    Are 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 […]

  • Menopause — When to Cut Calories for Fat Loss | MMP Ep.12

    So, 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 […]

  • Progesterone, Menopause, & Fat Loss | MMP Ep.11

    Low 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 […]

  • How To Measure Fat Loss Progress During Menopause (feat. Coach Beth) | MMP Ep.10

    It 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 […]

  • Reverse Dieting for Menopause Fat Loss (the 'Simple Seasons' approach to fat loss) | MMP Ep.9

    We 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 […]

  • Weight Fluctuations in Menopause | MMP Ep.8

    Anyone 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 […]

  • Mastering Mindset for Menopause Fat Loss (feat. Coach Amy) | MMP Ep.7

    Does this sound like you? "Oops I had a piece of pizza — screw it I am just going to eat whatever I want for the rest of the day." "Tracking is overwhelming — I give up" "I haven't lost weight in 2 weeks — it's not working — I must be broken" Mindset is […]

  • Low Carb in Menopause is Making You SKINNY FAT | MMP Ep.6

    When 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, […]

  • How to Lose Fat on Vacation | MMP Ep.5

    Does 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 […]

  • Thyroid Function, Menopause, & Fat Loss (feat. Coach Kirianna) | MMP Ep.4

    Did 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 […]

  • Insulin Resistance & Menopause | MMP Ep.3

    Did 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 […]

  • Estrogen & Menopause Fat Loss | MMP Ep.2

    Today, 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, […]

  • What is Perimenopause? | MMP Ep.1

    Welcome 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. […]

  • The Metabolism & Menopause Podcast – Premiering Monday, May 1st

    Our 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, […]

  • Rethink everything you've been told about hormones – with Dr Louise Newson

    Thought hormones were just for period regulation and menopause support? In this eye-opening conversation, GP and hormone specialist Dr Louise Newson joins Liz to explain the surprising role progesterone, oestrogen and testosterone play in everything from brain health to inflammation. They discuss the misinformation that’s letting women down, the crucial difference between body-identical and synthetic […]

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    The Holistic Plastic Surgeon: Devices, Ozempic Face, and What Your Habits Do to Aging Skin

    In this episode of unPAUSED, Dr. Mary Claire Haver continues her conversation with Dr. Tony Youn, board certified plastic surgeon, bestselling author of Younger for Life, and the most followed plastic surgeon on social media. In part two of this conversation, Dr. Youn moves from skincare into devices, lifestyle, and the bigger picture of how […]

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    The Foot Expert: The 6 Shoe Mistakes That Are Hurting Your Body

    Courtney Conley, leading foot health specialist and author of Walk, joins The Tamsen Show to talk about the one part of your body that’s been quietly running your life. You’ve been strength training. You’ve been paying attention to your hormones, your sleep, your pelvic floor. But have you looked at your feet lately? One in […]

  • 68 – Testosterone: Why is it so hard to access?

    Why are so many women denied testosterone? In this episode, Dr Louise Newson is joined by US menopause specialist Dr Susan Hardwick-Smith for a vital conversation about testosterone and why so many women are still being denied treatment that could transform their lives. Drawing on both personal and clinical experience, Louise and Susan discuss the […]

  • You’re Not Broken: Why You People-Please, Feel Anxious, & Never Feel Good Enough – and How to Heal

    If you’re exhausted from always putting everyone else first, people-pleasing, and struggling with anxiety, this conversation is going to change how you see yourself.  And if you’ve ever felt invisible in your own family, like your needs didn’t matter, or if nothing you did was ever enough, this episode will finally connect the dots for […]

  • Dr Louise Newson: Anxiety! Joint pain! The perimenopause symptoms you’re ignoring

    One in six women arriving at Dr Louise Newson’s menopause clinic have suicidal thoughts. 92% see those thoughts reduce with natural hormones, so why are women still being prescribed antidepressants instead? In this chat with Fearne, Louise explains why women are being misdiagnosed with depression or anxiety when the root cause is hormonal. Fearne admits […]

  • Back to the New Zoo Review: 54 Years of Love and Smiles with Doug & Emmy Jo

    Calling all New Zoo Review kids! In this unforgettable conversation, Doug and Emmy Jo share the inspiring story behind the creation of The New Zoo Revue, their real life love story, and the lasting cultural impact the series continues to have on longtime fans. From surprising crowds at Comic-Con appearances to hearing heartfelt memories from […]

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    What Estrogen Does to Your Skin (And What Actually Works)

    In this episode of unPAUSED, Dr. Mary Claire Haver sits down with Dr. Tony Youn, a board certified plastic surgeon nationally recognized as one of the top plastic surgeons in the United States, bestselling author of Younger for Life, and the most followed plastic surgeon on social media with more than five million YouTube subscribers […]

  • Ep. 219 – Reclaiming Your Metabolism (and your waistline) in Midlife with Siobhan Mitchell

    Dr. Fiona Lovely welcomes back Dr. Siobhan Mitchell, Chief Scientific Officer of MitoQ and an expert in nutritional neuroscience, for a conversation that digs deeper into the metabolic shifts women experience at midlife. Dr. Mitchell explains how declining estrogen directly impacts mitochondrial health, which in turn affects everything from energy levels and muscle strength to […]

  • The Missing Piece in the Perimenopause Conversation

    In this episode, I’m sharing a big realisation I’ve had recently, one that feels like a real full-circle moment for me. Nearly 10 years ago, I left my teaching career feeling exhausted, overwhelmed, anxious and completely disconnected from myself… although at the time, I had no idea that perimenopause was playing such a huge role […]

  • 67 – The Power of Hormones

    Ahead of the publication of her new book The Power ofHormones, Dr Louise Newson sits down with journalist and Balance editorial director Kat Keogh to explore the hidden history of hormones and why women’shealth has been misunderstood for decades. Together, they discuss the stories and research behind the book, from the origins of HRT and […]

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    Rita Wilson: How to Be Brave Enough to Start Over At Any Age

    What if it’s not too late to do the thing you always wanted to do? At 56 years old, Rita Wilson decided to find out, and the woman she became on the other side of that decision is the one she sits down with Tamsen to talk about today on The Tamsen Show. For decades, […]

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    How to Be Brave Enough to Start Over, with Rita Wilson

    What if it’s not too late to do the thing you always wanted to do? At 56 years old, Rita Wilson decided to find out, and the woman she became on the other side of that decision is the one she sits down with Tamsen to talk about today on The Tamsen Show. For decades, […]

  • Start Where You Are: #1 Orthopedic Surgeon’s Proven Protocol to Feel Stronger & Look Younger in Weeks

    If you’ve ever thought, “I don’t have time to take care of myself,” or “this is just part of getting older,” this episode is for you.  Today, you’re going to learn exactly what to do to start feeling better and getting stronger, with results you’ll see and feel in as little as 4 weeks.  In […]

  • Fear can be wonderful or destructive! How to negotiate with doubt, with Joseph Fiennes

    Without something creative to pour himself into, actor Joseph Fiennes says he’d eat himself alive. In this chat with Fearne, Joseph thinks about why if he doesn’t have a challenge to wear him out, restlessness and doubt will take over entirely. They also explore the strange duality of loving your craft… but dreading the judgment […]

  • Why do I never feel ‘good enough’?

    We all know that feeling of being pulled in every direction and never being quite good enough – but does it really have to be this way? Liz discusses why so many women feel inadequate in midlife, and looks at ways to shift our priorities and quieten our inner critic with a little self-compassion. Plus: […]

  • 14 Alternatives To HRT That Can Help Menopause Symptoms (herbal, supplements, therapies)

    What can you do if HRT isn’t right for you? 🤝 Get your own personalised menopause support from Dr Naomi Potter and her team: https://www.menopausecare.co.uk/what-to-expect-ihih In this week’s solo episode, Dr Naomi Potter explains the non-hormonal options that may help with perimenopause and menopause symptoms — from CBT, hypnotherapy and acupuncture to herbal remedies, antidepressants, […]

  • Life Transitions: Karen and Forrest's Exit

    Karen marks a major transition for Itchy and Bitchy as future hosts Stephen Miller and Dr. Keith Hnilica turn the tables and interview her about major life changes. Together, they reflect on significant transitions in life—from parenthood and changing careers to the handoff of the podcast itself. Visit our website itchyandbitchy.com to read blog posts on […]

The Metabolism and Menopause Podcast

Our mission is to teach women about how their bodies change during the perimenopausal period (and onwards) 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, […]

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