The Metabolism and Menopause Podcast

• Gut Health and Butyrate for Menopause Fat Loss and Blood Sugar Control | MMP Ep. 179

  Gut health gets WORSE once estrogen declines along with poor blood sugar control and inflammation. All three of these categories will really affect your ability to be able to lose weight and maintain good health.Today along with 4 of my coaches we cover:- How your gut is affected in perimenopause and the years that follow- A brief explanation of your gut microbiome and pre and probiotics- What butyrate is and its role in our body and fat loss- What causes butyrate levels to decline- What foods improve butyrate levels- And of course how to improve levels to improve inflammation, blood sugar control, gut health and lose weight!TIMESTAMPS:(00:00) – Intro(02:16) – Overview of Gut Health and Menopause(04:24) – How Menopause Affects Your Gut(10:18) – Pre, Pro, and Post-Biotics(14:42) – Butyrate: The Powerful Gut-Healing Post-Biotic(23:45) – The Reasons Why Butyrate May Be Low & The Symptoms Associated(30:17) – What You Can Do To Improve Your Gut & Butyrate Levels(35:07) – Foods To Incorporate For Improved Butyrate Levels(37:57) – Lifestyle Factors For Improved Butyrate Levels(46:39) – The Biggest Mistakes You're Making with Gut Supplements(47:16) – Final Thoughts on Your Gut, Hormones, ButyrateCONNECT WITH ME ONLINE:‣ Fill out our Complimentary Health Assessment to receive customized guidelines for:- how much you should eat🍴- what you should eat 🌮- exercise adjustments🏋🏽‍♀️- lifestyle recommendations🚶‍♀️- specific resources to support you on your journey📕https://forms.gle/4LMFxT7Jk23Yphq46‣ Check out our BRAND NEW workout subscription:⁠⁠⁠⁠⁠⁠⁠https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout⁠⁠⁠⁠⁠⁠⁠‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss:⁠⁠⁠⁠⁠⁠⁠https://m.facebook.com/groups/969761266958379⁠⁠⁠⁠⁠⁠⁠‣ Schedule a FREE consultation call -⁠⁠⁠⁠⁠⁠⁠https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom⁠⁠⁠⁠⁠⁠⁠‣ Apply for coaching with us! -⁠⁠⁠⁠⁠⁠⁠https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom⁠⁠⁠⁠⁠⁠⁠‣ Our Website! -https://www.vitalityoet.com/‣ Learn more about DUTCH hormone testing with VitalityOET -⁠⁠⁠⁠⁠⁠⁠https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537⁠⁠⁠⁠⁠⁠⁠‣ Menopause supplements (use code VITALITY10 for 10% off your order) -⁠⁠⁠⁠⁠⁠⁠https://shop.nutritiondynamic.com/collections/all⁠⁠⁠⁠⁠⁠⁠‣ Instagram:⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/vitalityoet.stephanie⁠⁠⁠⁠⁠⁠⁠‣ WATCH the podcast on YouTube:⁠⁠⁠⁠⁠⁠⁠https://www.youtube.com/@metabolismandmenopausepodcast⁠⁠⁠⁠⁠⁠⁠‣ All other links:⁠⁠⁠⁠⁠⁠⁠https://stan.store/vitalityoetstephanie⁠⁠⁠⁠⁠⁠⁠----© 2025 Stephanie Fusnik & VitalityOET

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• 5 Factors to Assess for Permanent Fat Loss Over 40 | MMP Ep. 178

  You’ve been told that weight loss is simple—just eat less and move more. But if you’re in perimenopause or menopause, you already know it’s not that simple. No matter how hard you try, the scale won’t budge—or worse, the more you push, the more your body seems to resist.That’s because fat loss over 40 isn’t just about calories. Your body is navigating metabolic changes, shifting hormones, heightened stress, gut imbalances, and blood sugar swings—all of which can completely shut down your ability to burn fat and trigger stubborn weight gain instead.In this episode, I’m breaking down the five essential factors that dictate whether your body burns or stores fat, regardless of how much you eat or exercise.If you feel like your body is working against you, I want you to know—you’re not crazy, and you’re not broken. Fat loss in menopause is absolutely possible, but it requires a different approach. Today, you’ll learn how to stop fighting your body and start working with it for results that last.🎧 Tune in now and understand the first step toward real, lasting fat loss—without extreme dieting or over-exercising. Your body is capable of change, and I’m here to show you how.📩 Let’s keep the conversation going! DM me on Instagram (instagram.com/vitalityoet.stephanie) and let me know your biggest takeaway from this episode and the link in bio will take you to the quiz to assess your metabolism and fat burning pathway!TIMESTAMPS:(00:00) – Intro(01:33) – Overview of today's episode(05:32) – The 5 key factors blocking your fat loss(06:30) – Factor #1: Metabolism – Why it slows down & how to fix it(14:17) – Factor #2: Stress Response – The hidden connection to fat storage(21:57) – Factor #3: Hormones – What’s really happening in menopause(27:58) – Factor #4: Gut Health – Why digestion matters for weight loss(32:27) – Factor #5: Blood Sugar & Insulin – How they affect fat burning(38:09) – The biggest mistake women make with dietingCONNECT WITH ME ONLINE:‣ Fill out our Complimentary Health Assessment to receive customized guidelines for:- how much you should eat🍴- what you should eat 🌮- exercise adjustments🏋🏽‍♀️- lifestyle recommendations🚶‍♀️- specific resources to support you on your journey📕https://forms.gle/4LMFxT7Jk23Yphq46‣ Check out our BRAND NEW workout subscription:⁠⁠⁠⁠⁠⁠⁠https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout⁠⁠⁠⁠⁠⁠⁠‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss:⁠⁠⁠⁠⁠⁠⁠https://m.facebook.com/groups/969761266958379⁠⁠⁠⁠⁠⁠⁠‣ Schedule a FREE consultation call -⁠⁠⁠⁠⁠⁠⁠https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom⁠⁠⁠⁠⁠⁠⁠‣ Apply for coaching with us! -⁠⁠⁠⁠⁠⁠⁠https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom⁠⁠⁠⁠⁠⁠⁠‣ Our Website! -https://www.vitalityoet.com/‣ Learn more about DUTCH hormone testing with VitalityOET -⁠⁠⁠⁠⁠⁠⁠https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537⁠⁠⁠⁠⁠⁠⁠‣ Menopause supplements (use code VITALITY10 for 10% off your order) -⁠⁠⁠⁠⁠⁠⁠https://shop.nutritiondynamic.com/collections/all⁠⁠⁠⁠⁠⁠⁠‣ Instagram:⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/vitalityoet.stephanie⁠⁠⁠⁠⁠⁠⁠‣ WATCH the podcast on YouTube:⁠⁠⁠⁠⁠⁠⁠https://www.youtube.com/@metabolismandmenopausepodcast⁠⁠⁠⁠⁠⁠⁠‣ All other links:⁠⁠⁠⁠⁠⁠⁠https://stan.store/vitalityoetstephanie⁠⁠⁠⁠⁠⁠⁠----© 2025 Stephanie Fusnik & VitalityOET

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• Fat Loss Meals for Menopause | MMP Ep. 177

  You’ve been told to eat less, cut carbs, and power through hunger—but what if that’s EXACTLY why fat loss feels impossible in menopause? 😱If you’re skipping meals, slashing calories, or surviving on salads but STILL gaining weight (or feeling stuck no matter what you do), this episode is your wake-up call. 🚨🔥 Here’s what we’re diving into today:✅ Why ‘eat less, move more’ is the WORST advice for menopause fat loss✅ The hormone-friendly way to eat that actually BOOSTS metabolism✅ How to build fat-burning meals WITHOUT feeling deprived or starving✅ The biggest meal mistakes that trigger cravings, belly fat, and burnoutIf you’ve ever thought, “My body is broken” or “Nothing works anymore”—you NEED to hear this. Your body isn’t fighting you; it just needs the right fuel. Let’s fix this together. 🎙💪👉 Hit play now and learn how to finally eat for fat loss—without dieting yourself into exhaustion.🎧 P.S. Don’t forget to DM me on Instagram (instagram.com/vitalityoet.stephanie) for any of the guides mentioned on this episode!👉 Get the Simple Fat Loss Meals E-Book Here: https://www.vitalityoet.com/fatlossmealsTIMESTAMPS:(00:00) - Intro(01:41) - Why fat loss is different in menopause(04:40) - How you are blocking your fat loss pathways(13:23) - Why "eat less, move more" fails (and here's what to do instead)(15:22) - The anatomy of a fat loss meal – key ingredients of a successful meal(25:23) - Carbs are NOT the enemy – why you actually need them(26:56) - Meal timing secrets – when and how to eat for the best results(29:49) - Action steps & what to do next (sample meal e-book below!)CONNECT WITH ME ONLINE:‣ Fill out our Complimentary Health Assessment to receive customized guidelines for:- how much you should eat🍴- what you should eat 🌮- exercise adjustments🏋🏽‍♀️- lifestyle recommendations🚶‍♀️- specific resources to support you on your journey📕https://forms.gle/4LMFxT7Jk23Yphq46‣ Check out our BRAND NEW workout subscription:⁠⁠⁠⁠⁠⁠⁠https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout⁠⁠⁠⁠⁠⁠⁠‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss:⁠⁠⁠⁠⁠⁠⁠https://m.facebook.com/groups/969761266958379⁠⁠⁠⁠⁠⁠⁠‣ Schedule a FREE consultation call -⁠⁠⁠⁠⁠⁠⁠https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom⁠⁠⁠⁠⁠⁠⁠‣ Apply for coaching with us! -⁠⁠⁠⁠⁠⁠⁠https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom⁠⁠⁠⁠⁠⁠⁠‣ Our Website! -https://www.vitalityoet.com/‣ Learn more about DUTCH hormone testing with VitalityOET -⁠⁠⁠⁠⁠⁠⁠https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537⁠⁠⁠⁠⁠⁠⁠‣ Menopause supplements (use code VITALITY10 for 10% off your order) -⁠⁠⁠⁠⁠⁠⁠https://shop.nutritiondynamic.com/collections/all⁠⁠⁠⁠⁠⁠⁠‣ Instagram:⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/vitalityoet.stephanie⁠⁠⁠⁠⁠⁠⁠‣ WATCH the podcast on YouTube:⁠⁠⁠⁠⁠⁠⁠https://www.youtube.com/@metabolismandmenopausepodcast⁠⁠⁠⁠⁠⁠⁠‣ All other links:⁠⁠⁠⁠⁠⁠⁠https://stan.store/vitalityoetstephanie⁠⁠⁠⁠⁠⁠⁠----© 2025 Stephanie Fusnik & VitalityOET

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• Blaming Estrogen? You’re Looking at the Wrong Hormone | MMP Ep. 176

  Today, we're tackling a topic that doesn't get nearly enough attention—testosterone and androgens in menopause.How do these hormones impact the body during menopause?What happens when they’re too high or too low?And most importantly, what can you do to help balance them if you think they’re out of whack?We got a little science-y in this one but don’t worry I summarized things as we went along so you don’t get lost. TIMESTAMPS:(00:00) - Intro(02:15) - Are We Looking at the Wrong Hormone? (05:40) - Understanding Androgens and Testosterone(10:12) - The Hidden Signs of Hormonal Imbalance(15:47) - Why Acne, Weight Gain & Fatigue Might Be Hormone-Driven(21:30) - What’s Really Driving Androgen Imbalances? (34:20) - Why Eating Consistently Matters More Than You Think(41:05) - The Role of Blood Sugar in Hormone Health(46:50) - Stress and Androgens(52:35) - Strength Training & Hormones (58:10) - Gut Health and Your Hormones(01:02:25) - Sleep, Recovery, and Hormonal Balance(01:08:15) - Getting the Right Testing Done(01:12:00) - Final Thoughts & Next StepsCONNECT WITH ME ONLINE:‣ Fill out our Complimentary Health Assessment to receive customized guidelines for:- how much you should eat🍴- what you should eat 🌮- exercise adjustments🏋🏽‍♀️- lifestyle recommendations🚶‍♀️- specific resources to support you on your journey📕https://forms.gle/4LMFxT7Jk23Yphq46‣ Check out our BRAND NEW workout subscription:⁠⁠⁠⁠⁠⁠⁠https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout⁠⁠⁠⁠⁠⁠⁠‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss:⁠⁠⁠⁠⁠⁠⁠https://m.facebook.com/groups/969761266958379⁠⁠⁠⁠⁠⁠⁠‣ Schedule a FREE consultation call -⁠⁠⁠⁠⁠⁠⁠https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom⁠⁠⁠⁠⁠⁠⁠‣ Apply for coaching with us! -⁠⁠⁠⁠⁠⁠⁠https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom⁠⁠⁠⁠⁠⁠⁠‣ Our Website! -https://www.vitalityoet.com/‣ Learn more about DUTCH hormone testing with VitalityOET -⁠⁠⁠⁠⁠⁠⁠https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537⁠⁠⁠⁠⁠⁠⁠‣ Menopause supplements (use code VITALITY10 for 10% off your order) -⁠⁠⁠⁠⁠⁠⁠https://shop.nutritiondynamic.com/collections/all⁠⁠⁠⁠⁠⁠⁠‣ Instagram:⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/vitalityoet.stephanie⁠⁠⁠⁠⁠⁠⁠‣ WATCH the podcast on YouTube:⁠⁠⁠⁠⁠⁠⁠https://www.youtube.com/@metabolismandmenopausepodcast⁠⁠⁠⁠⁠⁠⁠‣ All other links:⁠⁠⁠⁠⁠⁠⁠https://stan.store/vitalityoetstephanie⁠⁠⁠⁠⁠⁠⁠----© 2025 Stephanie Fusnik & VitalityOET

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• Burnout Took Me Down—on a Plane: My Cortisol Wake-Up Call | MMP Ep. 175

  The worst part is that I was sitting in the middle seat 🤢I had NO idea I was this stressed but now as I review it all makes senseWhile sharing my story I outline:- Signs to watch for- How it stalls fat loss- How to get out of burnout and fat storage mode so you can finally lose fat for goodIf you think that this might be the reason your fat burning pathway is turned off and why you can’t lose weight despite cutting calories book a consultation call here (https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom)⁠⁠⁠⁠⁠⁠ and we will help outline the steps that will work best for you!TIMESTAMPS:(00:00) - Intro(01:20) - Steph's story & wake-up call with burnout(08:57) - What happens when cortisol levels go up?(10:04) - What happens to the body when you are stressed(14:29) - What happens when cortisol levels are high for too long(19:11) - Are you on the verge of burnout? (and you don’t even realize it)(22:06) - What Steph does to buffer stress(26:08) - Final thoughts on burnout and weight loss strugglesCONNECT WITH ME ONLINE:‣ Fill out our Complimentary Health Assessment to receive customized guidelines for:- how much you should eat🍴- what you should eat 🌮- exercise adjustments🏋🏽‍♀️- lifestyle recommendations🚶‍♀️- specific resources to support you on your journey📕https://forms.gle/4LMFxT7Jk23Yphq46‣ Check out our BRAND NEW workout subscription:⁠⁠⁠⁠⁠⁠⁠https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout⁠⁠⁠⁠⁠⁠⁠‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss:⁠⁠⁠⁠⁠⁠⁠https://m.facebook.com/groups/969761266958379⁠⁠⁠⁠⁠⁠⁠‣ Schedule a FREE consultation call -⁠⁠⁠⁠⁠⁠⁠https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom⁠⁠⁠⁠⁠⁠⁠‣ Apply for coaching with us! -⁠⁠⁠⁠⁠⁠⁠https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom⁠⁠⁠⁠⁠⁠⁠‣ Our Website! -https://www.vitalityoet.com/‣ Learn more about DUTCH hormone testing with VitalityOET -⁠⁠⁠⁠⁠⁠⁠https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537⁠⁠⁠⁠⁠⁠⁠‣ Menopause supplements (use code VITALITY10 for 10% off your order) -⁠⁠⁠⁠⁠⁠⁠https://shop.nutritiondynamic.com/collections/all⁠⁠⁠⁠⁠⁠⁠‣ Instagram:⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/vitalityoet.stephanie⁠⁠⁠⁠⁠⁠⁠‣ WATCH the podcast on YouTube:⁠⁠⁠⁠⁠⁠⁠https://www.youtube.com/@metabolismandmenopausepodcast⁠⁠⁠⁠⁠⁠⁠‣ All other links:⁠⁠⁠⁠⁠⁠⁠https://stan.store/vitalityoetstephanie⁠⁠⁠⁠⁠⁠⁠----© 2025 Stephanie Fusnik & VitalityOET

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