CARB GUIDE: https://www.vitalityoet.com/menopause-carbs

‣ Book a COMPLEMENTARY CONSULTATION + CALORIE CALCULATION call
• how much & what to eat 🍴🌮
• exercise & lifestyle recommendations 🚶‍♀️🏋🏽‍♀️
• specific resources to support you on your journey 📕
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If you’re a woman over 40 trying to lose weight, the timing of your carbs matters just as much as the carbs themselves.

In this episode, Stephanie breaks down the science of insulin sensitivity, cortisol, thyroid health, cravings, and recovery — and explains why your body responds differently to carbs in perimenopause.

You’ll learn:
- The best times of day to eat carbs for stable energy and fat loss
- Why carbs actually lower cortisol and protect your thyroid
- How to fuel around workouts so you burn more, not less
- The one carb mistake that slows metabolism + spikes cravings
- What kinds of carbs support hormones vs. sabotage them

This is the roadmap for women who are doing everything “right” but still stuck. The problem isn’t carbs — it’s timing.

TIMESTAMPS:
(00:00) Intro: Why Carbs Matter More After 40
(01:12) The Carb Myth: Blood Sugar, Insulin Resistance & Fat Loss
(02:43) The 7 Best Times to Eat Carbs (Starting with Morning Timing)
(03:48) Always Pair Carbs with Protein (Stop Eating “Naked Carbs”)
(05:29) Pre & Post-Workout Carb Strategy for Muscle + Fat Loss
(08:42) Why Saving Carbs for Night Backfires
(10:15) The Bedtime Carb Snack for Better Sleep & Lower Cortisol
(12:17) Why Cutting Carbs Too Low Slows Fat Loss
(14:35) How Carbs Support Thyroid, Muscle & Metabolism
(19:37) Best Carbs to Eat (High-Fiber, Anti-Inflammatory Options)
(23:41) Carbs to Limit (Protein Bars, Keto Snacks & Ultra-Processed “Health” Foods)
(26:21) Carb Timing Summary + Final Takeaway

CONNECT WITH ME ONLINE:

‣ Book a COMPLEMENTARY CONSULTATION + CALORIE CALCULATION call
• how much you should eat 🍴
• what you should eat 🌮
• exercise adjustments 🏋🏽‍♀️
• lifestyle recommendations 🚶‍♀️
• specific resources to support you on your journey 📕
https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom

‣ BRAND NEW workout subscription:
https://coach.everfit.io/package/UF858169

‣ Join our community: Metabolism and Menopause by Vitality - Secrets for Fat Loss
https://m.facebook.com/groups/969761266958379

‣ Apply for coaching with us:
https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom

‣ Our Website: https://www.vitalityoet.com/
‣ DUTCH hormone testing: https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537
‣ Menopause supplements (code VITALITY10): https://shop.nutritiondynamic.com/collections/all
‣ Instagram: https://www.instagram.com/vitalityoet.stephanie

Listen the Podcast on Apple or Spotify:
Spotify: https://open.spotify.com/show/7erYECmZG7JHyzFePoaybe?si=ad89a3c7d408496e
Apple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450

All other links:
https://stan.store/vitalityoetstephanie

Email: stephanie@vitalityoet.com

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© 2025 Stephanie Crassweller & VitalityOET

How to Eat Carbs for Fat Loss in Perimenopause | MMP Ep. 276

The Metabolism and Menopause Podcast