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 has properties that oppose those of progesterone. For example progesterone makes us feel calm and sleep better while progestin has the opposite effect! This p...
Jan 22, 2024•31 min
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 cause that lead to the unwanted symptoms, weight loss resistance, and more. Stress can even dictate hormone levels that can lead to early menopause! Today...
Jan 18, 2024•44 min
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 promise it will change everything for you. TIMESTAMPS: (00:00) - Intro (02:26) - What actually creates results (07:05) - The 4 laws that determine who you are and what you achieve (15:04) - Building consistency (stop ...
Jan 15, 2024•34 min
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 - And most importantly - how to make it STOP. Don’t forget to share with anyone you know is struggling with bloating! TIMESTAMPS: (00:00) - Intro (01:03) - What is bloating? (02:07) - The main causes of blo...
Jan 11, 2024•38 min
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 going to cover what testosterone is, symptoms when levels are off, why it is important in menopause and how to improve levels so you can look and feel great! (00:00) - Intro...
Jan 08, 2024•32 min
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 sheet for it to! Menopause Fat Loss Workshop Pre-Workshop: Fill out metabolic assessment so we can figure exactly what is preventing you from losing weight AND make you a customized plan. Night 1: We go over the 5 main things pr...
Jan 04, 2024•32 min
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 and doctors who advocate for fasting due to a number of reasons however how do you know if it is right for you? The truth is fasting is NOT great for most women - in fact we avoid it at all costs with our clients. Can it work for SOME? Sure. Do...
Jan 01, 2024•31 min
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 their best selves and that style of meal prepping and planning is not realistic to me—it just overwhelms me, to be honest. So, today I am covering realistic meal prepping and planning for people who are BUSY. And, o...
Dec 28, 2023•29 min•Ep. 51
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, I am going to go over the BIGGEST dieting mistakes I see in menopausal women and what you should be doing come January instead! And, of course, our Menopause Fat Loss Workshop is back! S...
Dec 25, 2023•28 min•Ep. 50
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 life and when to push for fat loss vs. when that could be the biggest mistake you make—which could cause you to move BACKWARDS! To learn how to get access to ALL our free resources, watch this video: https://www.loom.com/share/3f...
Dec 21, 2023•40 min•Ep. 49
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 And I thought I could tell you about how to stay on track over the holidays. And talk about hormones, physiology, fat loss, metabolism, exercise, biomechanics—you know, the usual stuff....
Dec 18, 2023•29 min•Ep. 48
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 strengthening guide (with exercises) head to: https://www.vitalityoet.com/pelvicfloorandmenopause-9702 To learn how to get access to ALL our free resources, watch ...
Dec 14, 2023•37 min•Ep. 47
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! As always, if you want a free assessment to determine where you should be for calories to lose weight and the right strategies for you to use, just send me a message on Facebook or shoot over an email! To learn how to get acc...
Dec 11, 2023•33 min•Ep. 46
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, I go over the 3 steps to really move forward in the right direction. And lastly, I have a treat for you! I designed a 14-day mini-challenge to help you stay on track WITHOUT feeling ashamed for having your favorite trea...
Dec 07, 2023•24 min•Ep. 45
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 for the better. We cover why people give up so easily on their goals, why people don't have what they want, how we let our past dictate our future, and how to break through with tactical tips on how to finally get...
Dec 04, 2023•54 min•Ep. 44
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 as best as possible 2 - adjust training when you are injured and/or sick 3 - adjust nutrition when you are injured and/or sick This way, you don't feel like you lose progress or move backward! To learn how t...
Nov 30, 2023•32 min•Ep. 43
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 and you feel SO out of control? Then this episode is FOR YOU. Today, we are going to explore how the metabolism works in menopause, what actually influences our metabolism, and...
Nov 27, 2023•1 hr 2 min•Ep. 42
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 - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom As mentioned in the episode, you can find phthalate-free cleaning products at https://www.simplyquinoa.com/the-best-non-...
Nov 23, 2023•36 min•Ep. 41
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 contribute to things -5 FREE things to improve gut health and bloating for menopause fat loss you can start doing TODAY Also, our Black Friday promotion is here! We've got:...
Nov 20, 2023•34 min•Ep. 40
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 well as writing for several publications and even publishing his own books: Macros Explained and Macros Applied. Today, he is a featured guest on several podcasts, including being the...
Nov 16, 2023•49 min•Ep. 39
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 throughout this episode, so I put them all in one, easy-to-reference PDF for you, which you can access here: https://www.facebook.com/groups/vitalityoet/learning_content/?filter=822916579292937&post=99...
Nov 13, 2023•31 min•Ep. 38
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 to tailor nutrition in perimenopause and menopause -Why you need a pre-workout snack (when and what to eat) -Why you need a post-workout snack (when and what to eat) -Why fasting is holding you back ...
Nov 09, 2023•40 min•Ep. 37
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 passion for fitness, health, and people is unmatched and he is steadfast in his goal of making the fitness industry one that is a force for good—with long-term health...
Nov 06, 2023•1 hr 1 min•Ep. 36
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 -Cortisol (as if I would ever NOT mention this in a podcast) -How hormones affect our brains -How our brain affects our hormones -How things change in menopause -And ...
Nov 02, 2023•25 min•Ep. 35
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 5 months to get back off! That's a whole half a year you're going to be struggling or punishing yourself for a few months of holidays. Not ideal. And that is just to get back to where you ...
Oct 30, 2023•38 min•Ep. 34
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 me answer these questions was our very own Coach Corinne! She is a coach on our team, she is plant-based, she competes, puts on muscle, and lifts heavy! We cover all your most-asked questions around how to get eno...
Oct 26, 2023•37 min•Ep. 33
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, poor digestion, on the verge of depression, and desperate to not only feel better but lose weight. She is a busy mom of 2, works full-time, and has a fairly high-stress lifestyle. Over t...
Oct 23, 2023•48 min•Ep. 32
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 you once loved? You are not alone—and NO, you are NOT crazy! Your brain ACTUALLY changes during menopause! So, today I am going to cover what happens and what you ca...
Oct 19, 2023•30 min•Ep. 31
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 during your workouts? OR should you be focusing on exercising in a way that will increase your BMR? Probably BMR—especially since we know that it starts to go down in menopause due to hormonal imbalances, thy...
Oct 16, 2023•22 min•Ep. 30
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 ACT. Maybe you start the plan, but then you look in the mirror and get frustrated or you don't execute the plan as perfectly as you want, and then boom—you just revert back to your old ways and say mean t...
Oct 12, 2023•44 min•Ep. 29
