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 and could be the exact reason you are struggling so much! You will be SHOCKED at just how inaccurat...
Aug 19, 2024•17 min
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… TIMESTAMPS: (00:00) - Intro (01:09) - How to avoid weight regain? (02:54) - How do we lose weight? (05:20) ...
Aug 15, 2024•34 min
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 Reduce Hot Flashes (06:15) - Increasing estrogen supporting foods (07:20) - Limiting caffeine & a...
Aug 12, 2024•23 min
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 developing diabetes, cardiovascular disease, obesity, gut health issues, breast cancer, prostate cancer, and colorectal cancer just to name a few. So we wanted to dedi...
Aug 08, 2024•1 hr 6 min
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 of cellulite (01:52) - Some causes of cellulite & how to prevent them (02:21) - Insulin & estrogen's effect on cellulite (02:50) - Leaky gut & cellulite (04:09) - What to focus on to remo...
Aug 05, 2024•33 min
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 dog! These actions you take most of the time are the things that create lasting results. But you probably know this, right? But what if I told you that consistency isn’...
Aug 01, 2024•1 hr 4 min
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 cover: - What they do - Cons - How to counteract the negative side effects so you can avoid weight regain TIMESTAMPS: (00:00) - Intro (01:12) - Overview of Ozempic and GLP-1s (02:42) - How should Ozempic be used? (05:08) - Do these dr...
Jul 29, 2024•25 min
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 HOW to combat them at the source! Usually WHY you are struggling with those symptoms is exactly WHY you can’t lose weight! TIMESTAMPS: (00:00) - Intro (01:09) - Overview of Menopause symptoms ...
Jul 25, 2024•1 hr 4 min
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 our liver in menopause - Alcohol’s effect on our hormones - Alcohol’s effect on our brain - Alcohol’s effect on our sleep - And how all the above influence your ability to be able to lose weight This is NOT me tel...
Jul 22, 2024•36 min
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 I wanted to talk to you about how to navigate nutrition and not feel like you are “blowing it” over the summer without taking all the fun out of this season. Don’t forget to apply to win 3 months of free 1:1 coaching: h...
Jul 18, 2024•44 min
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 lower your cholesterol levels Do not forget to sign up for our 3 months 1:1 Coaching Summer Giveaway!! https://1ck2gu1qfir.typeform.com/summergiveaway TIMESTAMPS: (00:00) - Intro (01:05) - Overview...
Jul 15, 2024•51 min
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 I cover: - What the menstrual cycle is - The 4 different phases - How to eat and exercise to support what cycle phase you are in - How it changes in perimenopause - How to best support your h...
Jul 11, 2024•44 min
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 - The 8 steps to go from fat storing to fat burning 4 - How to actually implement the 8 steps for fat burning success If you want to get those calories calculated please send me a mess...
Jul 08, 2024•48 min
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 to help you figure out what is best for you! We covered: - Keto/Low Carb - Weight Watchers - NOOM - Fasting - Whole 30 - Carnivore - Vegan -And MORE! TIMESTAMPS: (00:00) - Intro (01:46) - Start of the episode (02:46) - Keto (15:58) - The Carnivore Di...
Jul 04, 2024•1 hr 39 min
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 had a LOT of popularity and questions about the THYROID. So I covered a LOT: - Symptoms of low thyroid function - How the thyroid actually works - Common thyroid issues we see - Th...
Jul 01, 2024•48 min
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 Coach Brittany on to help us unpack the following: - What exactly IS birth control? -How does birth control work? - Different types of birth control - How it works for symptom management - H...
Jun 27, 2024•58 min
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 TIMESTAMPS: (00:00) - Intro (01:08) - Overview of protein & sample meal plan (link in show notes) (01:59) - Blood sugar control & energy (07:45) - Keeping yourself full throughout the day...
Jun 24, 2024•30 min
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 you should take them in supplement form - How to replenish the gut after taking antibiotics - THE SURPRISE ABOUT CARBS YOU WILL NEVER BELIEVE This episode did get pretty sciencey but I sum it up nicely at the end for you becau...
Jun 20, 2024•1 hr 5 min
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 each and everyone of you and please continue to write in on what topics you want to see in the future because I want this podcast to help you get exactly what you need! - Love Stephanie TIMESTAMPS: (00:00) - Intro (01:51) - W...
Jun 17, 2024•41 min
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 this podcast like realistic expectations and what to anticipate + how to maximize your results in menopause when in a fat loss phase! Make sure to share with all your friends who all ...
Jun 13, 2024•53 min
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 close friend. I love her story - she went from being a mom who was taking care of everyone else, loved sugar and hated working out to now being incredibly fit in her 40s and is helping other women achieve the same throu...
Jun 10, 2024•1 hr 1 min
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 eat “clean” and are stuck. They aren’t seeing results so obviously this is something we need to cover. So in this episode I unpack the 8 things that are preventing you from getting results despite “eating clean...
Jun 06, 2024•44 min
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 slowed down and your body has adapted to the low calories, crazy exercise, lack of sleep etc. This is your down-regulated metabolism/maintenance. So in this episode coach Emma and I discuss:...
Jun 03, 2024•43 min
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 depends” In this episode I go into all those questions and give some background information to give you a better understanding of everything! TIMESTAMPS: (00:00) - Intro (01:11) - Overview of fat loss phases (04:52) - Why this approach is more ENJOY...
May 30, 2024•37 min
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 frankly - all of that pisses me off. If it is a big deal to them then it should be a big deal to you. This is what is leaving women feeling alone, vulnerable and desperate. And the people who should be ...
May 27, 2024•19 min
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 your eyes BUT this podcast I did with Coach Beth will make you so much more aware of struggles that are keeping you from seeing results and how to get past them! TIMESTAMPS: (00:00) - Intro (01:1)9 - Overview of Mindset for Menopause (03:...
May 23, 2024•1 hr 8 min
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 - Magnesium in the menstrual cycle - Types of magnesium to take based on your symptoms Don’t forget to share and subscribe! TIMESTAMPS: (00:00) - Intro (01...
May 20, 2024•35 min
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 by Temple - a holistic health & wellness coaching company. Focusing on pain-free movement and women's weight loss. Streamlining and simplifying the process to create a healthier, happier version of you. Connect with he...
May 16, 2024•47 min
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 + difference between fat loss and weight loss (11:13) - Mistake #1 (17:17) - Mistake #2 (22:48) - Mistake #3 (28:41) - Mistake #4 (31:02) - Mistake #5 (38:38) - Final thoughts CONNECT WIT...
May 13, 2024•40 min
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 weight gain/weight loss resistance - Muscle in menopause - Improving metabolism - And so much more! TIMESTAMPS: (00:00) - Intro (01:06) - Overview of Rachel's episode (01:56) - Rachel's story with gut issues...
May 09, 2024•51 min
