The Metabolism and Menopause Podcast

• Improving Insulin Resistance over 40 to Burn Fat (without cutting carbs) | MMP Ep. 191

  You’re eating salads. You’re skipping dessert.You even tried that "miracle" fast everyone’s raving about.And STILL—your jeans are judging you from the closet.If it feels like your fat-burning switch broke after 40, you’re not wrong. There’s a sneaky little hormone called insulin quietly sabotaging your results—and no one warned you about it.In this episode, we’re spilling the (low-glycemic) tea on:- What insulin actually does (it’s not just a “diabetes thing”)- How it turns into your metabolism’s worst frenemy when it stays too high- Why midlife fat gain isn’t your fault—and definitely isn’t just about willpower- The real reason “eat less, move more” is a total fail after 40- And yes—you can lower insulin without giving up carbs or living off black coffee and willpowerBottom line? You don’t have to punish your body into fat loss. You just need to understand what it’s been trying to tell you.So grab your coffee (with cream, I’m not judging) and tune in—because this one might just change how you think about weight loss forever.TIMESTAMPS: (00:00) - Intro(01:37) - Overview Blood Sugar & Insulin(02:40) - Fat Burning Vs Fat Storing Pathway(07:07) - How does Insulin work & affect our body?(13:42) - Where does Estrogen & Menopause fit into this?(16:02) - How to improve Insulin & get into Fat Burning Mode(33:45) - Final thoughts + remindersCONNECT 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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  35:18
• Low Estrogen: Hormonal Imbalances Preventing Fat Loss - Part 1 | MMP Ep. 190

  Feel like your body’s holding onto fat like it’s saving up for a long winter? You’re eating “healthy,” working out, and still—nothing budges. What gives?!In this episode, we’re talking about estrogen—yep, the hormone we love to hate—and how it can quietly sabotage your fat-burning efforts when it’s out of balance. Think of estrogen like Goldilocks: too much or too little, and things go sideways.We’ll laugh (because if we don’t, we’ll cry), get real about the bloaty, frustrating truth of hormonal weight, and most importantly—empower you with the knowledge to finally stop blaming yourself and to take action, working with your body rather than against it.If you've ever thought, “Maybe I’m just broken,” this episode will remind you: You’re not broken. You’re just missing the full story.Supplement Guide: https://www.vitalityoet.com/menopausesupplementsTIMESTAMPS:(00:00) - Intro(01:33) - Overview of Low Estrogen & Fat Loss(02:34) - Do you have symptoms of low estrogen?(04:31) - Side effects or Low Estrogen(08:40) - How does Estrogen affect Fat Loss?(11:03) - Ways to improve Low Estrogen(23:30) - Final thoughts + remindersCONNECT 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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  26:15
• Seed Cycling - Myth or Magic? | MMP Ep. 189

  My progesterone and estrogen levels are not anywhere where they are supposed to be. Which explains why I was gaining weight when I was dropping calories, along with bloating, waking up at 3am and having energy crashes that I have not had in a LONG time.On this episode I talk about how I am incorporating seed cycling to support my hormones and get rid of those not so fun symptoms.I also cover:- How to seed cycle- How women without a cycle should be doing it- The benefits of seed cycling- And MORE!TIMESTAMPS:(00:00) - Intro(01:31) - Overview of today's episode(03:07) - Why do women Seed Cycle?(06:44) - How to Seed Cycle(18:04) - Expectations and Maximizing Results(23:10) - Final thoughts + reminders (follow Steph's Journey on IG)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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  24:18
• Why You’re Not Losing Weight— Despite Doing Everything Right | MMP Ep. 188

  Ever feel like your body is ghosting your hunger cues? Like you’re doing everything right—eating clean, working out, counting almonds—and still your body’s like, “Nah, let’s hold onto this fat just in case we enter a famine”?Yep. That could be leptin resistance.In this episode, we’re peeling back the science (and the BS) around the queen bee of fat loss hormones: leptin. You’ll learn why your brain might not be getting the “I’m full” memo, how stress and perimenopause throw this system into chaos, and—most importantly—how to fix it so your body stops sabotaging you.We’re talking metabolism, cravings, that stubborn weight that won’t budge, and why “just eat less” is the worst advice ever.👑 It’s not you. It’s your hormones. 🎯 But there is a way through—and I’m giving you the roadmap.Let’s reclaim your energy, your metabolism, and your peace with food.TIMESTAMPS:(00:00) - Intro(02:06) - Leptin Overview (03:47) - Leptin's History(06:48) - What does Leptin do?(23:19) - How Leptin is affected by hormonal changes(26:45) - Leptin's effects on hormonal symptoms(31:44) - What is Leptin Resistance and how does it happen?(36:17) - Common symptoms of Leptin Resistance(38:45) - How to improve your Leptin Signaling(01:08:06) - Final thoughts + remindersCONNECT 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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  1:10:01
• The Shocking Hormonal Imbalances My DUTCH Test Uncovered (And What I’m Doing About It) | MMP Ep. 187

  Ever feel like your body is working against you no matter how “healthy” you try to be?That’s exactly where I found myself—exhausted, bloated, moody, wired yet tired, and frustrated that nothing was working. So I decided to dig deeper. I ran a DUTCH hormone test on myself… and let’s just say, the results were humbling.In this raw and honest episode, I’m walking you through what my DUTCH test revealed—and why I now lovingly refer to my hormones as a bit of a “dumpster fire.”Here’s what I discovered:🔥 Low estrogen, progesterone, and testosterone🔥 Sky-high cortisol and androgens🔥 A sluggish liver that’s not clearing hormones properly🔥 Signs of possible thyroid dysfunction🔥 High inflammation levelsBut instead of spiraling, I made a plan.You’ll hear exactly how I’m addressing each issue—step by step—from nervous system support and liver detoxification to nutrition, supplements, and mindset shifts.This episode isn’t just about me. It’s for every woman who’s felt dismissed, misdiagnosed, or confused about why their body feels broken despite doing “everything right.”If you’ve ever wondered what your hormone test might say—or what to do when everything is out of whack—this episode is for you.TIMESTAMPS:(00:00) - Intro(01:51) - Overview of today's episode(05:00) - My Dutch Hormone Test Results Looked Like (and What It Means) (06:55) - Cortisol(14:02) - Androgens, Estrogen, and Progesterone(24:44) - Stress & Inflammation(32:20) - Nutritional Organic Acids, Dopamine & Norepinephrine (35:40) - My Plan Based on My Results(50:12) - Final Thoughts + ResultsCONNECT 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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  51:02

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