So first of all - this podcast research was done by the wonderful Coach Brittany. We did film it together HOWEVER we had technical difficulties and not all of it was recorded. I had to re-record it solo BUT GIVE ALL CREDIT TO THIS INFORMATION TO HER! I am simply the one who delivered it. In a past episode we went over how birth control affects our body’s natural production of hormones and the side effects that come with it and how it does not actually solve your hormonal symptoms but masks them ...
Dec 02, 2024•25 min
Ever feel like menopause has stolen your spark? You’re not alone. In this episode we explore the powerful mood shifts that come with menopause and perimenopause, breaking down how changes in serotonin, dopamine, and other “happy hormones” can leave you feeling off-balance, anxious, or just not yourself. Hormonal shifts in estrogen and progesterone impact not just your physical health but also your sense of well-being and connection. We share how these changes influence everything from mood swing...
Nov 28, 2024•54 min
No one feels confident or happy when they are bloated. And we probably aren’t a delight to be around either. Especially if it is accompanied by other fun hormonal symptoms like migraines, hot flashes and mood swings. And yes hormones can totally impact our digestion and fluid retention but LUCKILY there are a lot of little adjustments you can make (that do not include taking any pills) to beat the bloat and today I cover my 7 favourite ones! TIMESTAMPS: (00:00) - Intro (01:08) - Overview of bell...
Nov 25, 2024•27 min
To track calories/macros or not - that is the question. I completely recognize that this approach isn't always suitable for everyone, particularly long term. So, today, we will explore the pros and cons of tracking. I know many women find tracking overwhelming, anxiety producing, daunting, time consuming or triggering. So today I will go over the pros and cons of tracking and how to figure out what is best for you! TIMESTAMPS: (00:00) - Intro (01:08) - Overview of Calorie Tracking (02:55) - The ...
Nov 21, 2024•50 min
Are you feeling stuck, frustrated, or overwhelmed on your menopause fat loss journey? In this episode, I uncover the powerful link between mindset and lasting success, and how your thoughts might be the very thing holding you back. I share some of my vulnerable stories and thoughts on how it affected my life and how I grew past it. I’ll show you how to break free from perfectionism, stop waiting for the “perfect” plan, and start taking action—messy action—today. You’ll learn how to embrace failu...
Nov 18, 2024•1 hr
Feeling frustrated by stubborn weight, bloating, or mysterious symptoms that just won’t go away, no matter what you try? You’re not alone. Many women in menopause are unknowingly dealing with a hidden factor: histamines. In this episode Coach Kirianna did a ton of research so we could dive into: - The surprising role of histamines beyond allergies - How they may be intensifying menopause symptoms and blocking fat loss - 7 simple steps to naturally lower histamines and find relief If you’ve been ...
Nov 14, 2024•1 hr 3 min
You feel like you are putting in a ton of effort. You are limiting certain food groups - that takes effort. You are cutting calories - that takes effort. You are working out hard following workout videos and doing fitness classes that leave you super sweaty and tired - that takes effort. But WHY are none of your efforts working? I mean you are putting in a TON of work. Then you want to tune in and listen ALL the way to end for the practical tips. TIMESTAMPS: (00:00) - Intro (01:13) - Overview of...
Nov 11, 2024•45 min
We all know someone who is taking a GLP-1 medication for fat loss - but how do they work? What IS a GLP-1? Well, it is actually a hormone secreted in our intestines when we eat that influences how our body breaks down sugar, releases insulin and our appetite! AND OUR BODY MAKES IT NATURALLY. However when we hit menopause some of the hormonal changes can result in the very things that decrease our body’s natural production which can then make weight loss more challenging. In this podcast I cover:...
Nov 07, 2024•28 min
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 let the holidays undo all your hard work—tune in to discover how to navigate these common traps and ...
Nov 04, 2024•50 min
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, common myths, and the best food sources to add to your diet—plus, we provide you with a handy groce...
Oct 31, 2024•36 min
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 continues for up to 10 years! - Body fat percentage goes up EEK! So today I give you everything you ne...
Oct 28, 2024•1 hr 5 min
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 back! TIMESTAMPS: (00:00) - Intro (01:04) - Overview of Hunger Hormones (02:30) - Leptin (05:01) - G...
Oct 24, 2024•1 hr 7 min
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 break down how you can build muscle in menopause to get these benefits AND achieve the physique you'...
Oct 21, 2024•36 min
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 the power of which foods will actually help to support your fat loss journey. Don’t let hidden culpri...
Oct 17, 2024•40 min
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 timeline. So this podcast is to unpack ALL of that. What it takes to get your dream body after 40. And what...
Oct 14, 2024•1 hr 19 min
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 review! TIMESTAMPS: (00:00) - Intro (01:09) - Overview of these "healthy habits" that are holding you ba...
Oct 10, 2024•31 min
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 criteria what you can EXPECT in a fat loss phase because I am telling you right now it isn’t 30 pounds...
Oct 07, 2024•51 min
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 morning to help reduce bloating and have regular bowel movements to not only help you feel better but a...
Oct 03, 2024•43 min
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 and the years that follow If you need help figuring out how many calories you should be consuming eith...
Sep 30, 2024•42 min
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.vitalityoet.com/dutch TIMESTAMPS: (00:00) - Intro (01:32) - What are the 3 MAIN WAYS we can test hormone leve...
Sep 27, 2024•49 min
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 look like? (04:24) - How hormones affect our cravings & binges (14:37) - How to stop cravings a...
Sep 23, 2024•46 min
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) - Intro (01:10) - How can eating more actually make you lean during menopause? (07:36) - Is your b...
Sep 19, 2024•34 min
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 beyond. We have to be intentional and specific with how we approach things. So I am going to give you ...
Sep 16, 2024•58 min
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: (00:00) - Intro (01:14) - Why does cortisol matter so much for your health? (03:20) - What is the ca...
Sep 12, 2024•29 min
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 (01:25) - Defining "eating healthy" (05:13) - The fundamentals of eating healthy (05:44) - Getting enou...
Sep 09, 2024•24 min
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 causes it to drop (particularly in perimenopause)? - What are the symptoms of low serotonin? - How to i...
Sep 05, 2024•42 min
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 when you wanted to lose weight. Cut calories, reduce your carbs, start doing more cardio or bootcamp cl...
Sep 02, 2024•43 min
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, losing weight and in your journey to feel like you again! Dutch Testing Information: https://www.loom.c...
Aug 29, 2024•1 hr 6 min
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 everyone! I always say “you think you are fine - but your body is not fine” - this will help you really...
Aug 26, 2024•50 min
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 coach she is today! (00:00) - Intro (02:15) - Start of the interview (04:54) - Beth's history with eatin...
Aug 22, 2024•53 min
