FREE SUPPORT & RESOURCES:

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

‣ Take The Fat Loss Fix Quiz:
https://1ck2gu1qfir.typeform.com/menometabolism

If you’ve tried eating less in your 40s and ended up more bloated, more tired, hungrier, and somehow heavier — this episode explains why.

Stephanie breaks down:

• Why your body no longer responds to dieting like it did in your 20s
Shifts in estrogen, progesterone, muscle, stress, and inflammation change how your metabolism interprets a deficit.

• The real reason fat loss stalls
Most women don’t have a calorie problem — they have a calorie utilization problem.

• What MUST happen before a deficit works
Learn how to reopen fat-burning pathways by improving liver function, lowering cortisol, stabilizing blood sugar, improving digestion, and protecting muscle.

• How to create a deficit the right way
Small, sustainable drops… protein prioritized… carbs used strategically… lifting over punishment… sleep + recovery as non-negotiables.

• When dieting is actually the WRONG move
High stress, poor sleep, inflammation, and long dieting history all mean: fix function first.

This episode shows you how to finally make fat loss predictable again — by matching your strategy to your physiology today.

TIMESTAMPS:
(00:00) Intro: Why Calorie Deficits Stop Working After 40
(01:08) What a True Calorie Deficit Actually Is (and Isn’t)
(03:36) Why Cutting Calories Backfires in Perimenopause
(06:55) The #1 Mistake: Starting the Deficit Too Soon
(08:03) Making Your Body Good at Burning Calories First
(13:38) Lowering Stress, Inflammation & Opening Fat-Burning Pathways
(22:24) Protein, Training & Supporting Metabolism in a Deficit
(27:29) How Big a Deficit Should Actually Be
(32:31) Meal Timing, Sleep & Why Consistency Matters More Than Willpower
(35:47) When a Calorie Deficit Is NOT the Answer
(39:08) Final Takeaway: Heal First, Then Lose Fat (Not the Other Way Around)

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

‣ 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

----
© 2026 Stephanie Crassweller & VitalityOET

The Best Way to Calorie Deficit for Women Over 40 (Without Wrecking Your Hormones or Metabolism) | MMP Ep. 272

The Metabolism and Menopause Podcast

The Best Way to Calorie Deficit for Women Over 40 (Without Wrecking Your Hormones or Metabolism) | MMP Ep. 272