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• how much & what to eat 🍴🌮
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• specific resources to support you on your journey 📕
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Most women try to “diet harder” before a vacation… but for women in perimenopause and beyond, that strategy almost always backfires.

In this episode, we’re talking about the one timeline shift that changes everything when it comes to losing weight and keeping it off while you travel.

We’ll cover why your body reacts so differently after a fat-loss phase, what no one tells women about “vacation rebound weight,” and how to prepare your metabolism so you can actually enjoy your trip without spiraling.

If you want to feel confident in your body and come home feeling good—not defeated—this episode will show you the smarter, science-backed way to prep for vacation.

TIMESTAMPS:
(00:00) Intro: The Vacation Weight-Loss Panic
(02:25) The Biggest Mistake: Dieting Right Up Until You Leave
(03:26) What Happens to Your Hormones in a Deficit (Thyroid, Leptin, Cortisol)
(06:22) Step 1: Prime Your Body to Burn Calories Before Fat Loss
(09:41) Step 2: How to Structure a Smart 8–12 Week Fat Loss Phase
(11:46) The Golden Rule: Stop Dieting 4 Weeks Before Vacation
(14:21) What to Do If Your Trip Is Soon (3-Week Stabilizing Plan)
(18:49) Pre-Vacation Habits That Actually Reduce Bloat
(20:32) Final Takeaway: Don’t Chase Shortcuts Before Vacation

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
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‣ Apply for coaching with us:
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‣ 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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© 2026 Stephanie Crassweller & VitalityOET

How to Diet Before Vacation: What Actually Works in Perimenopause | MMP Ep. 273

The Metabolism and Menopause Podcast

How to Diet Before Vacation: What Actually Works in Perimenopause | MMP Ep. 273