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 a full PCOS guide available as a free download inside our Facebook community! You can grab your copy today at: https://m.facebook.com/groups/969761266958379 Let's get into the episode! WA...
Oct 09, 2023•40 min•Ep. 28
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. To have him on the show was an absolute dream come true. On today's episode, Adam and I chat about how to raise healthy kids and families and what to do when your partner might not be the be...
Oct 05, 2023•58 min•Ep. 27
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 ...
Oct 02, 2023•47 min•Ep. 26
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 long-term complications, and how to exercise post-hysterectomy—but we also dive into her personal journey of pre and post-hysterectomy. We have received a ton of questions ...
Sep 25, 2023•44 min•Ep. 25
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 are so lucky" is one of the most offensive things someone can say How when you start to set boundaries and become this new version of yourself the people you surround yourself with will likely change too A...
Sep 18, 2023•1 hr 8 min•Ep. 24
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 cause so many issues like constipation or diarrhea, nutritional malabsorption, bloating, and, of course, weight loss resistance. We cover: Misinformatio...
Sep 11, 2023•51 min•Ep. 23
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 crucial when it comes to fat loss, energy, cortisol levels, progesterone and estrogen levels, building muscle so you can look toned, and why it's even MORE important once you hit perimenopause. I...
Sep 04, 2023•16 min•Ep. 22
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 necessary accountability! It is the secret sauce to success. So today, we cover the different types of accountability and how to develop them so this doesn't happen again! Let's get into the episode! WATCH this episode o...
Aug 28, 2023•27 min•Ep. 21
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 America and is the cofounder of his own event The Evolve Strength - Business and Coaching Conference. He has great authority in the health and fitness space a...
Aug 21, 2023•53 min•Ep. 20
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 hormones in your body in some way, shape, or form. So today I go over what happens when it is high, when it is low, why it matters in perimenopause (and onwards), and what the heck to do! We also ha...
Aug 14, 2023•30 min•Ep. 19
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 our Facebook community to access it! For supplements, head to Nutrition Dynamic and use code: VITALITY10 for 10% off your order! WATCH this episode on YouTube: https://youtu.be/-9ZI_aDQdjo TIMESTAMPS: (00:00) — Introduction (01:...
Aug 07, 2023•18 min•Ep. 18
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 hormone changes our body goes through when we cut out calories. I truly believe that it is important to understand what happens to our bodies when drop our calories. This will not only serve to help you recogn...
Jul 31, 2023•20 min•Ep. 17
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 today's podcast, I cover the most common mistakes perimenopausal women make when it comes to exercise that prevents them from reaching their health and fitness goals! I explain why they are mistakes and how to make chan...
Jul 24, 2023•29 min•Ep. 16
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 Taylor and I are huge on—intentionality and enjoying the process—especially after our first hike together in Hawaii. Life is not meant to be a checklist. Yes, we can have checklists to help gu...
Jul 17, 2023•34 min•Ep. 15
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 through perimenopause and menopause? It turns out we are far more sensitive and drinking as little as 3 servings a week can lead to some pretty wild side effects. This episode is by no means telling you not to drink b...
Jul 10, 2023•22 min•Ep. 14
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 also covered how to start improving your gut health with simple steps to help you kick inflammation to the curb so you can start not only FEELING better but LOOKING better! Let's dive ...
Jul 03, 2023•54 min•Ep. 13
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 cover: 1) How we help clients determine if they are actually ready for a fat loss phase or if they need to reverse diet first 2) Our NON-NEGOTIABLE pre-diet checklist 3) How to go into a fat loss phase and how long to...
Jun 26, 2023•24 min•Ep. 12
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 we don't work at controlling our progesterone levels through proper lifestyle and nutrition it can result in weight gain, flui...
Jun 19, 2023•17 min•Ep. 11
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 with me today to go over a bit of our struggles with the scale, why the scale fluctuates so much, and how to ACTUALLY measure progress. These tips and tricks will help you better assess if you are moving i...
Jun 12, 2023•50 min•Ep. 10
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 If you want to book a free call to have us assess where you are at, figure out what strategies you can implement to start moving in the right direction, and get an idea of where your calories, protein,...
Jun 05, 2023•49 min•Ep. 9
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 in the mirror on the verge of tears... Trust me, I've been there. But then I learned that the scale is actually not a great indicator of progress and that there are honestly a million things t...
May 29, 2023•25 min•Ep. 8
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 a HUGE part of our ability to be successful and this is something we cover and work on with every single client that comes through our doors—and once these things click for them, their trajectory toward success increases substantially! Today, Coa...
May 22, 2023•1 hr 12 min•Ep. 7
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, I am unpacking the truth about carbs—why you need them and how to incorporate them into your diet without spiking your blood sugars so you can lose fat WHILE still enj...
May 15, 2023•21 min•Ep. 6
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 destination and—boom—food and alcohol are everywhere (which is not a bad thing—I love me some sangria on the beach!) and it's like you lose all self-control. And while you enjoy your vacation, you come...
May 08, 2023•29 min•Ep. 5
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 had Coach Kirianna join me to go over why thyroid function decreases, why carbs are essential to having a healthy thyroid, and how to improve thyroid function even—if you already ha...
May 01, 2023•1 hr 2 min•Ep. 4
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 our insulin resistance go up but with that fat storage increases as well! Your initial thought might be to cut out carbs, but that is completely unnecessary and can actuall...
May 01, 2023•31 min•Ep. 3
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, and even increases our chances of developing diabetes. So how do we combat the changes and struggles our body experiences as we see estrogen decrease? Listen in to f...
May 01, 2023•14 min•Ep. 2
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. And while perimenopause and menopause is a natural process that is supposed to happen as we age, the aggressive side effects are not. The symptoms are common b...
May 01, 2023•15 min•Ep. 1
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, no doing crazy high intensity exercise or cutting out carbs. We cover hormones, exercise, nutrition and answer all of your questions. Our first episodes drop on Monday, May 1st . Pl...
Apr 10, 2023•1 min
