Metabolism & Menopause Podcast - Steph Crassweller
Metabolism & Menopause Podcast - Steph Crassweller
Welcome to the Metabolism and Menopause podcast. My name is Stephanie Crassweller and I am your host and CEO of Vitality OET.
We are a women's nutrition, health, and fitness company that focuses predominantly on women's hormones, particularly during perimenopause and onwards.
We know that so many women struggle not only with hormonal symptoms like irritability, brain fog, night sweats, and hot flashes, but also sudden weight gain that came out of nowhere.
You've changed nothing in your life. You're doing everything the same, and now you're cutting carbs, cutting calories or doing cardio; all the things that you used to do to lose weight and they aren't working, and you are super frustrated.
Our mission is to teach women about how their bodies change during this period of their life so that you can finally reach your health and fitness goals, feel in control and at home in your body again, live a life full of vitality, and really understand how to take care of this new body.
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Excellent content. You totally hit the nail on the head! Drinking and menopause is difficult to balance. Just not worth it.
I am so glad that you enjoyed it! If you ever have any questions do not hesitate to reach out!!
This was excellent information!
I am so glad you found it helpful!! If you have any questions about anything at all please do not hesitate to reach out!
THANK YOU, THANK YOU, THANK YOU!!! I keep hearing the “experts” say that menopausal women need to lift heavy, and my intuition is telling me no on that. Lifting lighter weight with intention sounds so much smarter, and according to y’all, it’s more effective too! 🎉 I’ve been looking for confirmation, and y’all just gave it to me! SO happy to find you!!! Thank you so much!!! ❤❤
You definitely still have to lift heavy enough that you can't go above the prescribed rep range but you can make it more challenging with slowing down movements, pausing at the bottom etc. Otherwise you won't build muscle!
@@metabolismandmenopausepodcast Thank you so much!! Taking it slow seems so much smarter to me as a way to fatigue the muscle. I appreciate y’all! I have a Harambe System (resistance bands with a bar and platform). Do y’all have any fitness routines based on a system like that? I would sure be interested if so!
@@PeaceIsYeshua You are welcome! We do not unfortunately have a band only program at this time.
i needed to listen to this today
I am so glad it came to you at a time you needed it! If you have any questions at all please do not hesitate to reach out!
4 yrs ago I visited many docs to tell that my cycles have suddenly become shorter. None of them took it seriously! Now the bleeding has come down from 5 to 4 days. This has made me realize that I have entered perimenopause. Bad news: I am on my TTC journey for the past 4-5 yrs and the irregular periods have made it difficult for me to track ovulation.
I am glad this helped you connect some of the dots. If you want any advice just email me at [email protected] - I am always more than happy to help!
This is so good!! Absolutely on point!!
I am so glad that you enjoyed it!!
I don’t understand when your already fighting your weight because off post menopausal and you eat the protein requirements you are out of calories for carbs?
It sounds like your calories might be too low then and that your metabolism has slowed down so we need to address that first. If you want you can email me at [email protected] and I can assess things for you and give you some guidelines and goals OR you can also head to episode 106 - which explains what you are likely going through really well!
Great information!!!! Can I ask the name of that bread you eat? Thank you
Glad you liked it! I eat Country Harvest Quinoa and Flax! I get it in Canada but if you go to the grocery store and do some label reading you should be able to find something similar (also very affordable!)
I listen to many health podcasts, but found yours very practical and informative. I’d love your list of good carbohydrates. Can you DM me? Thanks
Thank you for these valuable knowledge. I’m on HRT but I don’t think I’m getting hormones In correct doses. I still have all symptoms you mentioned in your video. I have weighed 53kg my whole life but since I reached pri-menopause and got irregular menstruations I got putting weight especially in abdominal fat.
You are so welcome! I am more than happy to help you trouble shoot! Just send me an email at [email protected] and we can go back and forth as much as you need!
Fascinating! I always knew alcohol was holding me back from my dream physique that I work so hard for every day. Now I'm in perimenopause so I'm definitely feeling the double whammy. This was the kick in the butt I needed to drink less.
I am so glad that it helped you connect the dots a bit!!!
Stephanie, you and your knowledgeable team put out so much invaluable information. Thank you!
You are so welcome!!! If you ever have any questions at all please do not hesitate to reach out to me - I am always happy to help!!
It’s weird how timely your videos are! You must be reading my mind.
I am so glad that it came at a great time for you!!
Great info and presentation. Thanks for sharing your knowledge! I'm a protein fiend and it really has helped me a bunch with weight loss, muscle building, and overall satiation.
You are so welcome!! If you ever have questions do not hesitate to reach out!
I'm listening your podcast and my person is all that .hot flashes, non sleep,low libido, dry skin.you name it! I Do exercise 4 days a week and dosen't work I still gaining weight. Is really frustrating. Thank you for all de information is really good knowing the I'm not crazy with all this simtoms.
I am so glad that the information has been helpful and brought you some peace of mind that you are not going crazy! If you want any help I am always more than happy to offer advice, calculate your calories or send over resources to help! So do not hesitate to reach out via email at [email protected]
Congratulations to you! 🎉 Thank you for your content. ❤
thank you!!!!
I'm 54 and just started having menopause symptoms a couple of months ago. I had a complete hysterectomy 12 years ago, one ovary intact. I've watched, read, and researched so much the last couple of weeks. Your channel has been a god send. Thank you for sharing all the info! I thought I was dying. I literally started freaking out because every other channel, usually someone claiming to be a doctor is always pushing pills and their supplements. 😅
I am so sorry to hear that you have been struggling with symptoms! I am glad that my podcast has been helpful though!! If you have any specific questions please never hesitate to reach out - I am always more than happy to help!
Some really great information here. Thank you
You are so welcome!! If you have any question at all please do not hesitate to reach out! I am always happy to help however I can!
Thank you ! This made me cry ! This is truly such a scary time and to feel awful and not really be able to describe how you feel is even worse !!
Please can you give nutrition guide... thank you.
email me and I can send it over! [email protected]
I rarely comment on KZread videos, but I am switching this off without finishing and wanted to say something first. When anyone states that "not enough carbs" contributes to insulin resistance, you can rest assured they don't even understand basic human biology. Just no.
It’s a shame you didn’t watch the whole thing through because you’ll see how that impacts your cortisol and hormonal levels contributing to insulin resistance. We actually see huge improvements in women in their lab results after incorporating more carbs. And we aren’t taking about candy and chips. We are talking about whole foods like potatoes, rice, whole grains and fruits. And the order you eat and food pairing matters too ☺️. We definitely understand human physiology. You can check out all my credentials on our website if you like ❤️
@@metabolismandmenopausepodcast I appreciate that you are differentiating between junk carbs and real food carbs, but the point still stands that saying we need to eat more carbs to avoid insulin resistance is just dead wrong. We have zero "need" for carbs in the diet (and that is NOT to say that some people don't perhaps feel better or even perform better with carbs in their diet because some people do, but that's a far cry from saying lack of carbs causes insulin resistance). The better help for cortisol and hormone dysregulation is getting plenty of fat in the diet, preferably healthy animal fats. Dr. Ben Bikman is a real authority on this subject. If you are unfamiliar with him, you might want to check him out.
@@paulawisor4969 Carbohydrates improve cortisol levels. When cortisol is high it breaks down muscle and transports it to the liver to be turned into sugar and dumped into our blood stream. Having appropriate levels of carbohydrates is how we have improved blood markers of insulin resistance in thousands of women. We see improvements in cortisol levels after reintroduction of carbs. We see improvements in hormone production and thyroid function after introduction of carbs. I have been in the field since 2011 and have many degrees, diplomas and certifications and the experience that shows this. Studies are now finally coming out that support this as well. It is how we are teaching and supporting menopause practitioners - they come to us for help. But if you prefer to eat low carb go ahead but to say that this does not work is a bit short sighted considering all the evidence there is and lives we have changed through this, including their lab markers.
Thank you for doing what you do. More power to you and your channel!
You are so welcome! If you have any questions at all please do not hesitate to reach out! I am always more than happy to offer advice, calculate calories etc.
thank you so much for your videos!
I love this information! 100% weight training in peri and beyond is a MUST. I'm curious about the 20-30g recommendation. I follow the work of Dr. Stacy Sims and have actually re-focused my protein around meals and given up the protein snacks. Her research is showing women need at least 30g per sitting (men can get away with as little as 20g) to signal muscle protein synthesis. Because of this I've re-focused my snacks on fruits & veggies and it's made my life a lot easier.
Hey Colleen! You are right weight training is absolutely a MUST! So the thing with not having protein snacks is that once protein is digested (3-4 hours after eating) that muscle break down signal sneaks up again. Secondly having protein at snacks helps stabilize our blood sugar which we know we struggle with once estrogen goes down. Thirdly it can be REALLY hard to hit your total protein goal (.8g -1.2g per pound of bodyweight) in just 3 meals. These are all finding from studies, functional nutrition courses and from Molly from Girls Gone Strong as well as Stacey Sims!
This really hit home 😢
I hope that it gave you some comfort at least <3
The grandparents are the biggest saboteurs of the “no sugar” rule
Such an important conversation about menopause with the VitalityOET team! Excited to learn from their insights and empower women with vital knowledge. 🌟💬
Rachel Scheer's insights on using functional nutrition for menopause fat loss are invaluable! Can't wait to implement these strategies for optimal health. 🌟💪
Great info. I just found your channel. I'm 53 and post menopausal. I went on the carnivore diet and did some fasting to help with my menopause symptoms (hot flashes, weight gain, etc.) and it worked short-term. But I also started lifting heavy weights and found my energy lagging and was extremely bloated even though I was just eating protein and fat. I have started adding carbs back in slowly and am starting to feel better. I've been eating dinner around 6:30 and then not eating until the next morning believing I was helping my gut with at least a 12-hour break in between meals. I do consistently wake up between 2 a.m and 3:15 a.m every night. I'll try having a snack around 8ish I guess? It's hard to mentally consume carbs when following those in the carnivore sphere saying carbs equal death.
Great job starting to reintroduce them! It can be SO hard to start eating carbs again because of all the misinformation out there and most people have a very poor understanding about menopause and hormones and understanding what our body actually needs. We end up working against our body most of the time! But start with little baby steps. And remember that 1g of carbs = 3-4g of water to digest so if the scale goes up it is due to water NOT fat. But slowly increase! If you have questions just message me! I am always happy to help!
@@metabolismandmenopausepodcast thanks for replying. That's a good reminder about the water weight. In April, I had one of those Evolt inbody scans. I know they're not 100% accurate but wanted to use it as a guide. My weight is 121.9 and my lean body mass is 95 pounds and body fat percentage is 22.1%. I talked to the trainer/coach there and indicated I wanted to keep gaining muscle. The macros he gave me were to eat between 2200 and 2300 calories, have 165 grams of protein and 275 grams of carbs. I'm just getting around 1700 calories now and I know the carbs will boost the caloric amount, I'm just afraid I guess of eating this much. I'm scheduled to get another scan in July. If I really do eat this much and I do lift more, will my lean body mass be less and my body fat go up or should I continue to see muscle gains?
Such a great episode!
But the body isn’t stupid, why would it break down muscle before anything else. Surely if you’re in a deprived/fight or flight situation your muscle and brain must get stronger to hunt or you will die/be hunted.
It IS smart! Which is exactly why it gets rid of muscle! If you aren’t getting enough food in often enough your body wants to preserve energy (match calories in/out) and muscle burns a lot of calories at rest. So to match low intake it decreases calories out by getting rid of muscle. It’s so fascinating how to the body works! In the newest episode with Rachel Scheer we actually talk about this too! Make sure to check that one out.
How do I eat enough without eating too much? The over/under line is blade thin and I don’t know where it is. I need to lose 100lbs, not just be “maintain” and be “healthy”. Thanks!
So the sweet spot is usually around a 200 calorie gap. But honestly email at [email protected] and I will send you my assessment questions and help you figure out a action plan - no strings attached <3
Cool ♡
Estrogen quite the ‘“Drama Queen”. I love it. I’m learning so much from your videos. Thank you
I so appreciate all of your podcasts and the information you share - so informative.
I am so glad that it has been helpful for you so far! If you ever have questions please do not hesitate to reach out me! I am always more than happy to help!
Thank you for sharing these videos with me. I understand much more and will be taking back control of my body
I am so happy that it helped you understand things better!! I hope there was some tangible action steps to get you moving into the right direction. If you ever have questions please let me know!
Bingo! This may be the balanced approach I’ve been looking for. No hype!!
I am so glad this was helpful for you!! If you have specific questions just reach out! I am always more than happy to help!
@@metabolismandmenopausepodcast what is the best way to do that?
It is very misleading to say, or heavily imply, that women can somehow "balance" their menopausal hormone changes by eating a certain way. First of all, hormone "balancing" is not a medical term. Medical menopause specialists do not use the word "balancing" with reference to hormones, because what happens in the menopausal transition is the gradual decline and then loss of estradiol and progesterone as the ovaries shut down. That loss can't be "balanced", it can only be treated by prescription HRT, which is the gold standard for menopause symptom management and foundational for a woman's ability to do all the other things, like sleep, manage stress, control mood disturbances, hot flashes, etc. The dietary changes you're recommending here will probably be beneficial for most women, but they shouldn't be presented as a panacea when the root of the problem is loss of primary sex hormones.
Hey! So I’ve actually helped menopause specialists in the field and they reach out for help often ☺️ I’m not making podcasts for other professionals- it’s to simplify things so women can actually understand what’s happening to their body in terms that make sense to them. The menopausal transition SHOULD be gradual but for many it’s abrupt due to all the things we cover in the podcast episodes. Hormones will decline but post menopausal values of various hormones need to be in various ratios to each other for things to function properly. Otherwise we have horrific side effects that affect quality of life like poor sleep, hot flashes, weight gain etc. and HRT is not the only way to work on this (as well as HRT doesn’t improve metabolism to help with weight loss) and many women are unable to take HRT due to other conditions and medications such as those associated with estrogen positive cancers. Half the women who’ve worked with us have been on HRT, and half are not. And we face improve hormonal levels and symptoms through nutrition and lifestyle adjustments as covered through our podcasts. And HRT isn’t the gold standard otherwise everyone would use it and feel great which isn’t the case for a lot of women. This is why from what individuals who work as medical menopause specialists, dietitians, and coaches have asked us for help in we are in launching a mastering menopause mentorship program this fall because unfortunately what was being done isn’t working well for most women anymore and we need a full body approach and understanding 🙌🏽
Horrible advice and no metabolic damage does not exist onkynmetabolic adaptation. Ladies I suggest you check out kitty Bloomfield Craig McDonald and Layne Norton instead. This advice is dangerous and false despite the goood intentions
I completely agree with your statement. To "balance" hormones is like trying to balance a bowling ball on a feather. It's not the "balance" thats needed it's the support. We can't balance whats no longer there. We can only support what the body can make now. Fiber, vegetables, counting calories, eating at certain times, ydda, yadda, yadda the list goes on as everyone tries to reach for answers or "cures." The body needs saturated fats to support the adrenal glands in producing the hormones. And, I mean ALL hormones, not just sex hormones. Hormones are made from cholesterol too. What makes cholesterol? Saturated fats. The human brain is mostly made up of cholesterol. The smartest organ in the body knows what it needs and the body gives it that. But, who takes that away? The doctors who think they know whats best for you when really it's ignorance or lack of knowledge. Yes, metabolism slows with age but its only due to eating bad foods for so many years. Sugar, vegetables, carbs of all kinds, grains and the ultimate push for seed oils. Get back to basics... Eat meat, butter, eggs and saturated fats. Thats the only way to support any body, whether young or old. And, for gosh sakes, stop pushing fiber ad a miracle cure all. Its deadly!
@@Candeerose3 Thank you so much for watching the episode and your opinion! It is very well documented that carbohydrates take stress off the adrenals to support them, improve hormone production, digestion, and most importantly thyroid function which controls metabolism and many processes in your body. Yes we need cholesterol to build hormones but there is always too much of a good thing and it comes down to balance and ensuring you are not removing anyone food group. Over consumption of saturated fats leads to increased LDL and increases risk of cardiovascular disease. Metabolism decreases from a decrease in hormones, decrease in muscle (impacted by food choices, stress, lack of resistance training, hormones etc.), and increased stress. Vegetables, carbs, grains and fiber are NOT deadly. The benefits of this are very well documented. Avoiding carbs and only eating fats and protein will be tough on our livers due to high iron and also it is low in antioxidants and diversity causing more issues. Lack of fiber is associated with poor health outcomes. But thank you for watching the podcast and supporting it that way and sharing your opinion
@@metabolismandmenopausepodcast You don't know what you're talking about re: menopause and hormones, but some of your other information checks out.
I am enjoying your podcast, and as someone who just went through the menopausal transition, your advice is great. And although you all look too young to have gone through menopause yourselves, your advice is fairly on point. My only thought is I had been trying to lose 25 pounds for years, and as soon as I finally cut back my carbs like Bagels, bread, pasta, cereal, I lost 25 pounds and I’ve kept it off for 3 years now. So tho higher carbs, lower protein may work for some people, during my menopausal journey, the only way to lose my weight was to finally cut out all refined foods, increase my protein, and only eat carbs in the form of whole fruits, veggies, and some legumes.
I am glad you are enjoying the podcast - but you are right. You want to have 80% whole foods and 20% fun foods so pasta and breads etc are in that processed fun food category. You want to get the majority of carbs from potatoes, rice, oats, fruit, beans etc. And congrats on your success!! You should be so proud of yourself!!!!!
Thank you so much for all of this information. Bless you!
you are so welcome!! If you ever have questions please do not hesitate to reach out!
When I eat some little carbs on the weekends I put on 3lbs.
So you need to increase carbs slowly like I mentioned on the podcast episode. 1g of carbs = 3-4g of water to digest. So the scale going up is just water NOT fat. As well as with carbs they fill up the glycogen stores and water in your muscle belly which is just fluid again NOT fat. So carbs are not making you gain fat and it will actually allow you to be able to lose weight!
My wife has been battling with sleepless night cause by hyperthyroidism,But thanks to Doctor Isibor ,is herbal medications free her from thyroid %%%
My wife has been battling with sleepless night cause by hyperthyroidism,But thanks to Doctor Isibor ,is herbal medications free her from thyroid ###@
when icut down on carbs I lost weight and got leaner...i still eat some
Great information! Thank you!
I have diabetes my muscle tone as gone I've gone thru the menopause it's been over 15 years now I'm 3st over weight and no matter I can't loose it 😢
Great information! Thank you ❤
Such great information. I can now see where I believe cortisol is killing me. It's in over drive. I definitely need to take breaks to decompress. I can tell when I've been worked up n develop a tension headache. Happens way to often. This was a great video. thank you ❤
My goodness Steph. This is the podcast I needed to hear. I just spoke to my Dr to discuss switching to a estrogen patch and a more natural progestin. She suggested starting after my body recovers from my explant surgery. So I'm hoping this will slow the weight progression. Not to mention I have a coach call with you gals on Tuesday. I can see when several things you talked about have caused a slight increase on the scale. I'm excited to see my body detox from implants, switch up hormones and start feeling better!!!
I’m enjoying your podcasts so much! I love all the topics you talk about. I’m 51 in menopause and can relate so much with the information you have shared. It’s so helpful. Thank you for being so genuine. Lifetime subscriber here!
I am so glad you are enjoying them!! Make sure if you ever have any specific questions to reach out - I am always happy to chat!