The Metabolism and Menopause Podcast

Let’s be honest: you know what to do. You’ve read the blogs, watched the reels, maybe even bought the planner. But somehow… you’re still not following through. In this episode, we’re getting real about why it’s so hard to be consistent—and how the right kind of accountability can change everything. 👊🏼 Maybe you think you just need more “willpower.” 💔 Maybe you feel like you should be able to do it on your own. 🎯 Or maybe you're stuck in a perfectionist cycle: if you can’t do it perfectly, you don’t do it at all. We unpack: 🔁 The danger of relying only on motivation and what to do instead 💡 The difference between self-accountability vs. external accountability (and why you need both!) 🔥 Real talk: what accountability looks like when life feels unhinged ✨ How to build momentum even when you're tired, discouraged, or doubting yourself If you’ve ever said, “I know what to do—I just don’t do it,” this episode is your wake-up call. 👉🏼 Tune in and find out which kind of accountability YOU actually need right now—and how to build it in a way that feels supportive, not shameful. TIMESTAMPS: (00:00) - Intro (01:34) - Overview of today's episode (04:04) - What do we mean by accountability & why does it matter? (08:47) - The two types of accountability (and how to use them) (27:05) - When to use each type of accountability (29:52) - Final thoughts + reminders 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 [https://forms.gle/4LMFxT7Jk23Yphq46] ‣ Check out our BRAND NEW workout subscription:⁠⁠⁠⁠⁠⁠⁠https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout⁠⁠⁠⁠⁠⁠⁠ [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 [https://m.facebook.com/groups/969761266958379] ‣ Schedule a FREE consultation call -⁠⁠⁠⁠⁠⁠⁠https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom⁠⁠⁠⁠⁠⁠⁠ [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 [https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom] ‣ Our Website! -https://www.vitalityoet.com/ [https://www.vitalityoet.com/] ‣ Learn more about DUTCH hormone testing with VitalityOET -⁠⁠⁠⁠⁠⁠⁠https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537⁠⁠⁠⁠⁠⁠⁠ [https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537] ‣ Menopause supplements (use code VITALITY10 for 10% off your order) -⁠⁠⁠⁠⁠⁠⁠https://shop.nutritiondynamic.com/collections/all⁠⁠⁠⁠⁠⁠⁠ [https://shop.nutritiondynamic.com/collections/all] ‣ Instagram:⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/vitalityoet.stephanie⁠⁠⁠⁠⁠⁠⁠ [https://www.instagram.com/vitalityoet.stephanie] ‣ WATCH the podcast on YouTube:⁠⁠⁠⁠⁠⁠⁠https://www.youtube.com/@metabolismandmenopausepodcast⁠⁠⁠⁠⁠⁠⁠ [https://www.youtube.com/@metabolismandmenopausepodcast] ‣ All other links:⁠⁠⁠⁠⁠⁠⁠https://stan.store/vitalityoetstephanie⁠⁠⁠⁠⁠⁠⁠ [https://stan.store/vitalityoetstephanie] ---- © 2025 Stephanie Fusnik & VitalityOET

Feeling overwhelmed by perimenopause? You’re not alone—and you don’t have to just “ride it out.” In this powerful episode, Dr. Mariza Snyder joins me to break down what’s really happening during perimenopause, how to decode your symptoms, and the truth about hormone therapy (HRT)—including the biggest myths keeping women stuck and suffering. We talk about reclaiming your body, your confidence, and your options—with natural strategies and science-backed tools so you can take control. This is the episode your doctor didn’t have time for. CONNECT WITH DR. MARIZA: Facebook: https://www.facebook.com/drmarizasnyder/ [https://www.facebook.com/drmarizasnyder/] Instagram: https://instagram.com/drmariza/ [https://instagram.com/drmariza/] Thriving in Menopause Survival Guide: https://drmariza.com/perimenopausesurvival [https://drmariza.com/perimenopausesurvival] Podcast: https://drmariza.com/podcast/ [https://drmariza.com/podcast/] TIMESTAMPS: (00:00) - Intro (01:11) - Who is Dr. Mariza & how did she get here? (09:50) - Creating your ideal life in perimenopause and menopause (16:11) - Regulating stress & your nervous system (21:32) - All things HRT (Pro's, Con's, & How It May Help) (49:28) - Final thoughts + Where to Connect with Dr. Mariza (links 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 [https://forms.gle/4LMFxT7Jk23Yphq46] ‣ Check out our BRAND NEW workout subscription:⁠⁠⁠⁠⁠⁠⁠https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout⁠⁠⁠⁠⁠⁠⁠ [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 [https://m.facebook.com/groups/969761266958379] ‣ Schedule a FREE consultation call -⁠⁠⁠⁠⁠⁠⁠https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom⁠⁠⁠⁠⁠⁠⁠ [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 [https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom] ‣ Our Website! -https://www.vitalityoet.com/ [https://www.vitalityoet.com/] ‣ Learn more about DUTCH hormone testing with VitalityOET -⁠⁠⁠⁠⁠⁠⁠https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537⁠⁠⁠⁠⁠⁠⁠ [https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537] ‣ Menopause supplements (use code VITALITY10 for 10% off your order) -⁠⁠⁠⁠⁠⁠⁠https://shop.nutritiondynamic.com/collections/all⁠⁠⁠⁠⁠⁠⁠ [https://shop.nutritiondynamic.com/collections/all] ‣ Instagram:⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/vitalityoet.stephanie⁠⁠⁠⁠⁠⁠⁠ [https://www.instagram.com/vitalityoet.stephanie] ‣ WATCH the podcast on YouTube:⁠⁠⁠⁠⁠⁠⁠https://www.youtube.com/@metabolismandmenopausepodcast⁠⁠⁠⁠⁠⁠⁠ [https://www.youtube.com/@metabolismandmenopausepodcast] ‣ All other links:⁠⁠⁠⁠⁠⁠⁠https://stan.store/vitalityoetstephanie⁠⁠⁠⁠⁠⁠⁠ [https://stan.store/vitalityoetstephanie] ---- © 2025 Stephanie Fusnik & VitalityOET

Bloating. Mood swings. Weight gain that won't budge — even when you're eating clean and exercising. If this sounds familiar, you might be facing a hormonal imbalance no one’s talking about: Estrogen Dominance. In this episode we’re unpacking one of the most misunderstood hormone issues affecting women in their 30s, 40s, and 50s — and why your doctor probably isn’t testing for it correctly. You’ll learn: - What estrogen dominance actually is — and how it’s often confused with "high estrogen" - Why it’s more about imbalance between estrogen & progesterone than just “too much estrogen” - Why your bloodwork might look “normal” while your body screams otherwise - 5 root causes of estrogen dominance (including sluggish liver detox and cortisol spikes) - How estrogen affects your mood, cravings, sleep, and metabolism - Simple steps to start rebalancing hormones naturally through food, movement, and stress support This episode is your roadmap to decoding the symptoms, finding the real root cause, and finally reclaiming your energy, clarity, and fat-burning power. TIMESTAMPS: (00:00) - Intro (01:08) - Overview of Estrogen Dominance (02:50) - What is Estrogen Dominance? (04:35) - Testing guidelines (10:44) - What are the symptoms & root causes of Estrogen Dominance (23:50) - What can you do to improve this? (37:19)- Final thoughts + reminders 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 [https://forms.gle/4LMFxT7Jk23Yphq46] ‣ Check out our BRAND NEW workout subscription:⁠⁠⁠⁠⁠⁠⁠https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout⁠⁠⁠⁠⁠⁠⁠ [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 [https://m.facebook.com/groups/969761266958379] ‣ Schedule a FREE consultation call -⁠⁠⁠⁠⁠⁠⁠https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom⁠⁠⁠⁠⁠⁠⁠ [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 [https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom] ‣ Our Website! -https://www.vitalityoet.com/ [https://www.vitalityoet.com/] ‣ Learn more about DUTCH hormone testing with VitalityOET -⁠⁠⁠⁠⁠⁠⁠https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537⁠⁠⁠⁠⁠⁠⁠ [https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537] ‣ Menopause supplements (use code VITALITY10 for 10% off your order) -⁠⁠⁠⁠⁠⁠⁠https://shop.nutritiondynamic.com/collections/all⁠⁠⁠⁠⁠⁠⁠ [https://shop.nutritiondynamic.com/collections/all] ‣ Instagram:⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/vitalityoet.stephanie⁠⁠⁠⁠⁠⁠⁠ [https://www.instagram.com/vitalityoet.stephanie] ‣ WATCH the podcast on YouTube:⁠⁠⁠⁠⁠⁠⁠https://www.youtube.com/@metabolismandmenopausepodcast⁠⁠⁠⁠⁠⁠⁠ [https://www.youtube.com/@metabolismandmenopausepodcast] ‣ All other links:⁠⁠⁠⁠⁠⁠⁠https://stan.store/vitalityoetstephanie⁠⁠⁠⁠⁠⁠⁠ [https://stan.store/vitalityoetstephanie] ---- © 2025 Stephanie Fusnik & VitalityOET

☀️ Summer is here—and with it comes barbecues, beach days, vacations… and a whole lot of women wondering why fat loss suddenly feels impossible. If you're stuck spinning your wheels despite "eating clean" and working out, this episode is for you. Because it’s not about willpower—it’s about strategy. Today, I’m breaking down the 7 biggest mistakes I see women over 40 making in the summer when trying to lose fat. These aren’t just annoying habits… these are the exact things that block your fat-burning pathways and overstimulate your fat-storing ones. 🔥 Whether you're sipping low-cal cocktails or “eating light” to stay on track—some of your go-to choices may be secretly raising cortisol, crashing blood sugar, or slowing your metabolism. 💥 Ready to ditch the bloat, beat the summer stall, and flip the fat-burning switch? 👉 Join our Summer Slim-Down Challenge kicking off June 9th! You’ll get a complete metabolic reset with: ✅ fat-burning workouts ✅ hormone-balanced meal plans ✅ weekly coaching ✅ grocery lists, accountability, and even a free mini-course 🎁 And YES—there’s a $500 prize for the winner. Tap the link below to join before spots fill!👇 https://www.vitalityoet.com/offers/agzcEkij [https://www.vitalityoet.com/offers/agzcEkij] TIMESTAMPS: 00:00 - Intro 00:52 - Overview of today's episode (Summer Slim-down challenge details below) 01:37 - Mistake #1 07:31 - Mistake #2 10:21 - Mistake #3 12:11 - Mistake #4 14:10 - Mistake #5 16:33 - Mistake #6 17:49 - Mistake #7 20:16 - Final thoughts + reminders (link 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 [https://forms.gle/4LMFxT7Jk23Yphq46] ‣ Check out our BRAND NEW workout subscription:⁠⁠⁠⁠⁠⁠⁠https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout⁠⁠⁠⁠⁠⁠⁠ [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 [https://m.facebook.com/groups/969761266958379] ‣ Schedule a FREE consultation call -⁠⁠⁠⁠⁠⁠⁠https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom⁠⁠⁠⁠⁠⁠⁠ [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 [https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom] ‣ Our Website! -https://www.vitalityoet.com/ [https://www.vitalityoet.com/] ‣ Learn more about DUTCH hormone testing with VitalityOET -⁠⁠⁠⁠⁠⁠⁠https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537⁠⁠⁠⁠⁠⁠⁠ [https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537] ‣ Menopause supplements (use code VITALITY10 for 10% off your order) -⁠⁠⁠⁠⁠⁠⁠https://shop.nutritiondynamic.com/collections/all⁠⁠⁠⁠⁠⁠⁠ [https://shop.nutritiondynamic.com/collections/all] ‣ Instagram:⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/vitalityoet.stephanie⁠⁠⁠⁠⁠⁠⁠ [https://www.instagram.com/vitalityoet.stephanie] ‣ WATCH the podcast on YouTube:⁠⁠⁠⁠⁠⁠⁠https://www.youtube.com/@metabolismandmenopausepodcast⁠⁠⁠⁠⁠⁠⁠ [https://www.youtube.com/@metabolismandmenopausepodcast] ‣ All other links:⁠⁠⁠⁠⁠⁠⁠https://stan.store/vitalityoetstephanie⁠⁠⁠⁠⁠⁠⁠ [https://stan.store/vitalityoetstephanie] ---- © 2025 Stephanie Fusnik & VitalityOET

You're eating clean. You're moving your body. But you still feel bloated, puffy, inflamed—and the scale won’t budge. Sound familiar? In this episode, we break down why inflammation could be the hidden reason your body is holding onto weight—even when you're doing everything “right.” This is especially common for women over 40, when hormone shifts, gut stress, and metabolic slowdowns collide. 👉 Inside this episode, you’ll learn: - Why your bloat isn’t just about food—it’s a hormonal signal - How inflammation impacts digestion, detox, and fat loss - The surprising role of estrogen, cortisol, and insulin in driving bloat - Signs your “healthy” habits might actually be fueling inflammation - 5 practical steps to reduce inflammation and finally move the needle This isn’t about restriction or guessing—it’s about understanding the root cause so you can work with your body, not against it. 🔥 Ready to ditch the bloat and finally burn fat this summer? Our Summer Slim Down is open—and it’s your chance to reset inflammation, rebalance hormones, and unlock real results. Get your meal plan, workouts, bloat-reducing blueprint, and coaching all in one. Join here: https://www.vitalityoet.com/offers/agzcEkij [https://www.vitalityoet.com/offers/agzcEkij] TIMESTAMPS: (00:00) - Intro (00:43) - Overview of Bloating & Inflammation (+ Summer Challenge Announcement) (02:05) - What is Bloating? (04:09) - What is Inflammation? (08:37) - Symptoms of Chronic Inflammation (10:55) - What is causing Chronic Inflammation? (18:34) - Bloating vs Inflammation (20:20) - Why does this get worse with age? (and what the real problem is) (33:29) - What can you do to improve your inflammation & bloating? (45:31) - Final thoughts + reminders (link 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 [https://forms.gle/4LMFxT7Jk23Yphq46] ‣ Check out our BRAND NEW workout subscription:⁠⁠⁠⁠⁠⁠⁠https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout⁠⁠⁠⁠⁠⁠⁠ [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 [https://m.facebook.com/groups/969761266958379] ‣ Schedule a FREE consultation call -⁠⁠⁠⁠⁠⁠⁠https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom⁠⁠⁠⁠⁠⁠⁠ [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 [https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom] ‣ Our Website! -https://www.vitalityoet.com/ [https://www.vitalityoet.com/] ‣ Learn more about DUTCH hormone testing with VitalityOET -⁠⁠⁠⁠⁠⁠⁠https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537⁠⁠⁠⁠⁠⁠⁠ [https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537] ‣ Menopause supplements (use code VITALITY10 for 10% off your order) -⁠⁠⁠⁠⁠⁠⁠https://shop.nutritiondynamic.com/collections/all⁠⁠⁠⁠⁠⁠⁠ [https://shop.nutritiondynamic.com/collections/all] ‣ Instagram:⁠⁠⁠⁠⁠⁠⁠https://www.instagram.com/vitalityoet.stephanie⁠⁠⁠⁠⁠⁠⁠ [https://www.instagram.com/vitalityoet.stephanie] ‣ WATCH the podcast on YouTube:⁠⁠⁠⁠⁠⁠⁠https://www.youtube.com/@metabolismandmenopausepodcast⁠⁠⁠⁠⁠⁠⁠ [https://www.youtube.com/@metabolismandmenopausepodcast] ‣ All other links:⁠⁠⁠⁠⁠⁠⁠https://stan.store/vitalityoetstephanie⁠⁠⁠⁠⁠⁠⁠ [https://stan.store/vitalityoetstephanie] ---- © 2025 Stephanie Fusnik & VitalityOET