The Metabolism and Menopause Podcast

FREE SUPPORT & RESOURCES:
‣ Book a COMPLEMENTARY CONSULTATION + CALORIE CALCULATION call
• how much & what to eat 🍴🌮
• exercise & lifestyle recommendations 🚶‍♀️🏋🏽‍♀️
• specific resources to support you on your journey 📕
https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
‣ Take The Fat Loss Fix Quiz:
https://1ck2gu1qfir.typeform.com/menometabolism
Hormonal belly bloat is incredibly common in perimenopause because the systems that control fluid balance, digestion, inflammation, and stress response are shifting.
And when those systems are off — even slightly — your body holds on:
Water.
Waste.
Inflammation.
Which shows up as that tight, puffy, uncomfortable belly that makes you feel like nothing fits… even when you’re eating “clean.”
Today I’m sharing 4 simple, practical steps that reduce hormonal belly bloat — without extreme restriction, detox teas, or punishing yourself.
These are the same strategies I use with clients all the time, and they work because they support how your body actually functions in perimenopause.
TIMESTAMPS:
(00:00) Intro – Why Hormonal Belly Bloat Shows Up in Perimenopause
(01:10) What’s Really Causing Belly Bloat (Fluid, Inflammation & Stress)
(02:01) Step 1: Electrolyte Balance (Sodium vs Potassium)
(05:25) Step 2: Hydration & Why Drinking More Water Reduces Bloat
(06:49) Step 3: Natural Diuretic Foods That Reduce Puffiness
(10:38) Step 4: Stress, Cortisol & Why Bloating Gets Worse Over the Day
(16:56) Why Pushing Harder Makes Bloating Worse
(18:52) Final Takeaway: Change the Signals, Change the Response
CONNECT WITH ME ONLINE:
‣ Book a COMPLEMENTARY CONSULTATION + CALORIE CALCULATION call
• how much you should eat 🍴
• what you should eat 🌮
• exercise adjustments 🏋🏽‍♀️
• lifestyle recommendations 🚶‍♀️
• specific resources to support you on your journey 📕
https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
‣ BRAND NEW workout subscription:
https://coach.everfit.io/package/UF858169
‣ Join our community: Metabolism and Menopause by Vitality - Secrets for Fat Loss
https://m.facebook.com/groups/969761266958379
‣ Apply for coaching with us:
https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom
‣ Website: https://www.vitalityoet.com/
‣ DUTCH hormone testing: https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537
‣ Menopause supplements (code VITALITY10): https://shop.nutritiondynamic.com/collections/all
‣ Instagram: https://www.instagram.com/vitalityoet.stephanie
Listen the Podcast on Apple or Spotify:
Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496e
Apple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450
All other links:
https://stan.store/vitalityoetstephanie
Email: [email protected]
----
© 2026 Stephanie Crassweller & VitalityOET

FREE SUPPORT & RESOURCES:
‣ Book Your COMPLEMENTARY CONSULTATION + CALORIE CALCULATION call
• how much & what to eat 🍴🌮
• exercise & lifestyle recommendations 🚶‍♀️🏋🏽‍♀️
• specific resources to support you on your journey 📕
https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
‣ Take The Fat Loss Fix Quiz:
https://1ck2gu1qfir.typeform.com/menometabolism
‣ Calorie Calculation Call:
https://calendly.com/d/2p8-mxx-dgf/free-calorie-calculation-consultation-call-zoom
If eating less actually worked, your body would already be responding.
Calories are not just numbers. They’re signals. And your hormones, stress load, inflammation, and metabolic history decide whether those signals are used for energy… or stored as fat.
You’ll learn:
👉 The early signs your calories are off (even if you’re “eating enough”)
👉 Why traditional calorie calculators break down after 40
👉 How hormones, stress, digestion, and inflammation change what your body can do with food
👉 Why eating less often makes fat loss harder—not easier
👉 What actually matters when determining the right calories for your body now
TIMESTAMPS:
(00:00) Intro – Why Calorie Math Stops Working After 40
(01:39) Signs Your Calories Are Wrong (Even If You’re “Eating Enough”)
(03:31) Why Online Calorie Calculators Fail Women in Midlife
(06:57) Metabolic History: How Dieting Lowers Calorie Burn
(11:07) Hormones, Stress & Why Your Body Stores Calories
(14:56) Digestion, Inflammation & Blocking Fat Burning
(16:55) Muscle Mass, Training & Calorie Utilization
(17:58) Protein, Carbs & Fat: Why Calories Are Signals
(23:12) Final Takeaway: You Don’t Need a Better Calculator
(24:34) How to Actually Find Your Real Fat-Loss Calories
CONNECT WITH ME ONLINE:
‣ Book a COMPLEMENTARY CONSULTATION + CALORIE CALCULATION call
• how much you should eat 🍴
• what you should eat 🌮
• exercise adjustments 🏋🏽‍♀️
• lifestyle recommendations 🚶‍♀️
• specific resources to support you on your journey 📕
https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
‣ BRAND NEW workout subscription:
https://coach.everfit.io/package/UF858169
‣ Join our community: Metabolism and Menopause by Vitality - Secrets for Fat Loss
https://m.facebook.com/groups/969761266958379
‣ Apply for coaching with us:
https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom
‣ Website: https://www.vitalityoet.com/
‣ DUTCH hormone testing: https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537
‣ Menopause supplements (code VITALITY10): https://shop.nutritiondynamic.com/collections/all
‣ Instagram: https://www.instagram.com/vitalityoet.stephanie
Listen the Podcast on Apple or Spotify:
Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496e
Apple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450
All other links:
https://stan.store/vitalityoetstephanie
Email: [email protected]
----
© 2026 Stephanie Crassweller & VitalityOET

FREE SUPPORT & RESOURCES:
‣ Book a COMPLEMENTARY CONSULTATION + CALORIE CALCULATION call
• how much & what to eat 🍴🌮
• exercise & lifestyle recommendations 🚶‍♀️🏋🏽‍♀️
• specific resources to support you on your journey 📕
https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
‣ Take The Fat Loss Fix Quiz:
https://1ck2gu1qfir.typeform.com/menometabolism
You didn’t wake up planning to panic about your body today.
But here you are.
Your stomach feels heavy before you’ve even eaten.
Your face looks puffier than you remember.
Your clothes feel tighter than they did a few weeks ago.
And suddenly your brain is loud:
I need to fix this. I need control back. I can’t let this spiral.
So the rules start forming:
👉 Eat less
👉 Skip meals
👉 Work out harder
👉 “Undo” the holidays
And underneath all of it is the same fear so many women quietly carry:
What if I just ruined my progress?
This episode is for the woman sitting in that moment.
The one who didn’t “fall off,” didn’t binge uncontrollably, didn’t suddenly forget discipline — but still feels uncomfortable, frustrated, and on edge in her own body after the holidays.
It’s about understanding what your body is responding to — and why your gut instinct to “do more” may be the very thing keeping you stuck.
If you’ve ever thought:
👉 I need to get back on track immediately
👉 I can’t afford to let this go on
👉 Why does my body react like this now?
You’re not alone.
And you’re not imagining it.
Listen before you decide what to do next.
TIMESTAMPS:
(00:00) Intro – Why Old Fat Loss Strategies Stop Working in Midlife
(01:08) Post-Holiday Panic: “I Feel Heavy, Puffy, and Out of Control”
(03:01) Why Pushing Harder Backfires After 40
(04:01) What Actually Changed Over the Holidays (Carbs, Sodium, Alcohol, Sleep)
(07:02) Why Treating Water Retention Like Fat Gain Makes Things Worse
(09:05) The #1 Mistake Women Make After the Holidays
(09:45) What to Do Instead: Eating Regularly to Calm Stress Hormones
(11:07) Stop Chasing Sweat: Training That Reduces Inflammation
(12:22) Hydration, Potassium & Releasing Water Weight
(14:22) Urgency Is the Real Fat Loss Saboteur
(15:56) Final Takeaway: The Holidays Aren’t the Problem — The Reaction Is
CONNECT WITH ME ONLINE:
‣ Book a COMPLEMENTARY CONSULTATION + CALORIE CALCULATION call
• how much you should eat 🍴
• what you should eat 🌮
• exercise adjustments 🏋🏽‍♀️
• lifestyle recommendations 🚶‍♀️
• specific resources to support you on your journey 📕
https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
‣ BRAND NEW workout subscription:
https://coach.everfit.io/package/UF858169
‣ Join our community: Metabolism and Menopause by Vitality - Secrets for Fat Loss
https://m.facebook.com/groups/969761266958379
‣ Apply for coaching with us:
https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom
‣ Website: https://www.vitalityoet.com/
‣ DUTCH hormone testing: https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537
‣ Menopause supplements (code VITALITY10): https://shop.nutritiondynamic.com/collections/all
‣ Instagram: https://www.instagram.com/vitalityoet.stephanie
Listen on:
Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496e
Apple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450
All other links:
https://stan.store/vitalityoetstephanie
Email: [email protected]
----
© 2026 Stephanie Crassweller & VitalityOET

FREE SUPPORT & RESOURCES:
‣ Book a COMPLEMENTARY CONSULTATION + CALORIE CALCULATION call
• how much & what to eat 🍴🌮
• exercise & lifestyle recommendations 🚶‍♀️🏋🏽‍♀️
• specific resources to support you on your journey 📕
https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
‣ Take The Fat Loss Fix Quiz:
https://1ck2gu1qfir.typeform.com/menometabolism
In today’s episode, we break down why steps stop working for fat loss and how walking can become a powerful tool again when it’s used strategically.
You’ll learn the simple adjustments that help restart fat loss without adding more workouts, more cardio, or more stress on your body.
We cover 10 step-based strategies that help reduce metabolic resistance, improve blood sugar control, and send the right signal to your body—especially if you’re over 40 or in perimenopause.
If you’re tired of doing everything “right” and getting nowhere, this episode is for you.
TIMESTAMPS:
(00:00) Intro – Using Walking to Break Fat Loss Plateaus
(01:59) Why Plateaus Happen More After 40 (Stress Sensitivity & Adaptation)
(03:41) Why Walking Works (Without Spiking Cortisol)
(04:26) Mistake #1: Starting Too High (Leave Room to Increase Steps)
(06:29) Key Strategy: Vary Walking Intensity to Avoid Adaptation
(10:09) 5-Minute Post-Meal Walks for Blood Sugar & Fat Storage
(12:09) Advanced Options: Weighted Vests + Terrain Changes
(14:15) Recovery Walks + Short Workouts (Busy-Friendly Fat Loss)
(16:13) Final Takeaway: Plateaus Don’t Need More Effort—They Need Better Signals
CONNECT WITH ME ONLINE:
‣ Book a COMPLEMENTARY CONSULTATION + CALORIE CALCULATION call
• how much you should eat 🍴
• what you should eat 🌮
• exercise adjustments 🏋🏽‍♀️
• lifestyle recommendations 🚶‍♀️
• specific resources to support you on your journey 📕
https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
‣ BRAND NEW workout subscription:
https://coach.everfit.io/package/UF858169
‣ Join our community: Metabolism and Menopause by Vitality - Secrets for Fat Loss
https://m.facebook.com/groups/969761266958379
‣ Apply for coaching with us:
https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom
‣ Website: https://www.vitalityoet.com/
‣ DUTCH hormone testing: https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537
‣ Menopause supplements (code VITALITY10): https://shop.nutritiondynamic.com/collections/all
‣ Instagram: https://www.instagram.com/vitalityoet.stephanie
Listen on:
Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496e
Apple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450
All other links:
https://stan.store/vitalityoetstephanie
Email: [email protected]
----
© 2026 Stephanie Crassweller & VitalityOET

FREE SUPPORT & RESOURCES:
‣ Book a COMPLEMENTARY CONSULTATION + CALORIE CALCULATION call
• how much & what to eat 🍴🌮
• exercise & lifestyle recommendations 🚶‍♀️🏋🏽‍♀️
• specific resources to support you on your journey 📕
https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
‣ Take The Fat Loss Fix Quiz:
https://1ck2gu1qfir.typeform.com/menometabolism
If your fat loss stalled after 40—especially if you’ve been eating less, tracking more, and trying harder than ever—this episode is for you.
We’re talking about the moment so many women quietly hit:
The scale stops moving.
Your body feels heavier, inflamed, resistant.
And the strategies that used to work… don’t anymore.
In this episode, we unpack why stalls and plateaus are so common in perimenopause, why cutting more calories often backfires, and why blaming yourself only makes things worse.
This is not about willpower.
It’s not about motivation.
And it’s definitely not about “trying harder.”
It’s about understanding what your body is responding to—and why this phase of life requires a different approach.
If you’ve ever thought, “No one ever explained this to me,” this conversation will land.
Press play if you’re ready for clarity, relief, and a path forward that finally makes sense.
TIMESTAMPS:
(00:00) Intro – Why Your Calorie Deficit Isn’t Working Anymore
(02:47) It’s Not Willpower — It’s Metabolic Adaptation
(04:28) Why Constant Dieting Pushes You Into Fat Storage
(07:19) How Metabolism Slows & Maintenance Calories Drop
(10:57) Hormones, Stress & Why Fat Loss Gets Harder After 40
(14:23) What Periodized Nutrition Actually Means
(16:23) Phase 1: Fixing Your Metabolism Before Fat Loss
(18:40) Phase 2: Strategic Fat Loss Without Crashing Metabolism
(21:30) How to Maintain Results Without Yo-Yo Dieting
(22:54) Final Takeaway: You Don’t Need More Discipline — You Need a New Strategy
CONNECT WITH ME ONLINE:
‣ Book a COMPLEMENTARY CONSULTATION + CALORIE CALCULATION call
• how much you should eat 🍴
• what you should eat 🌮
• exercise adjustments 🏋🏽‍♀️
• lifestyle recommendations 🚶‍♀️
• specific resources to support you on your journey 📕
https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom
‣ BRAND NEW workout subscription:
https://coach.everfit.io/package/UF858169
‣ Join our community: Metabolism and Menopause by Vitality - Secrets for Fat Loss
https://m.facebook.com/groups/969761266958379
‣ Apply for coaching with us:
https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom
‣ Website: https://www.vitalityoet.com/
‣ DUTCH hormone testing: https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537
‣ Menopause supplements (code VITALITY10): https://shop.nutritiondynamic.com/collections/all
‣ Instagram: https://www.instagram.com/vitalityoet.stephanie
Listen on:
Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496e
Apple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450
All other links:
https://stan.store/vitalityoetstephanie
Email: [email protected]
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© 2026 Stephanie Crassweller & VitalityOET