The Metabolism and Menopause Podcast

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 can enjoy the season without sacrificing your health or fat loss goals. Don’t...

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 about the different types of phytoestrogens,...

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 menopause (up to 10% of your muscle mass!) - Weight starts to increase the 3-4 years leading to menopause and co...

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 course - the most important part - how to get them back in line so YOU can finally get your body...

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 HOWEVER these benefits can all come from resistance training as well. That why I also...

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 bloating during perimenopause and menopause—and discover t...

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. And then we compared it to what they wanted the scale to say AND what they were willing to do and their expected timelin...

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 common habits that seem healthy but are stalling your progress! Don’t forget to subscribe and leave a rating and revi...

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 - if you want a copy of this message me. 2 - If you don’t meet the items on the checklist what you should do. 3 - Once you do meet the cr...

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 hosted for free in our community with Coach Hannah about simple quick changes you can make to your mor...

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 are in a true plateau 7 steps for when weight loss stalls if you ARE in a plateau And special considerations for perimenopause an...

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 that and more on this podcast! If you are interested in getting more information on the dutch test head here: https://www.vitalityo...

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) - Overview of binge eating & cravings (02:21) - What is binge eating & what does it...

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 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...

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 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 be...

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 about cortisol AND 20 different ways you can lower your levels! TIMESTAMPS:...

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 on hand and the meals I can construct in 10 minutes or less!! TIMESTAMPS: (00:00) - Intro (01:09) - Overview of today's episode...

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 FEEL like you again: - What is serotonin - How is it produced - What cau...

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 will. So you go back to your tried and true diets that you have done in the past whe...

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 menopause - What we SEE is happening in most women - And what to do to set yourself up for success in hormone balance, los...

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 the Facebook Community so I had to dive into it on the podcast because it was too good not to share with eve...

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 but take a listen to hear about this incredible life changing journey that brought her to be the incredible coac...

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 wrong?! That would mean that the eating and exercise decisions you are making based off your watch are WRONG...

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 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… TIMESTA...

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 Flashes (02:48) - What are hot flashes? Why do they happen? (05:16) - The 6 Ways to R...