The Metabolism and Menopause Podcast
Episodes
How Did I Let It Get This Far? | MMP Ep. 85
25 Apr 2024
Contributed by Lukas
I know many of you have woken up asking yourselves this very question Today in this podcast I got over a lot of stuff - some psychology stuff but al...
Progesterone, Menopause and Fat Loss | MMP Ep. 84
22 Apr 2024
Contributed by Lukas
Low progesterone is not a great time: - Weight gain or trouble losing weight - Mood swings, and depression - PMS, irregular menstrual cycle - Breast ...
How Intuitive Eating Is Keeping You Fat | MMP Ep. 83
18 Apr 2024
Contributed by Lukas
Intuitive eating is super popular BUT you need to proceed with caution. Intuitive eating relies on natural hunger and fullness cues HOWEVER as our h...
Improving Estrogen Levels for Menopause Fat Loss | MMP Ep. 82
15 Apr 2024
Contributed by Lukas
Too much or too little estrogen can seriously affect not only how we feel BUT our ability to lose fat in menopause. In this podcast I covered: - ...
HOW To Eat To Improve Hormone Imbalances and Fat Loss in Menopause | MMP Ep. 81
11 Apr 2024
Contributed by Lukas
There is a lot of information on WHAT to eat but have you ever considered that HOW you eat could actually be a HUGE part of the problem? It actuall...
What I Wish I Knew About Menopause Sooner (Feat. VitalityOET Team) | MMP Ep. 80
08 Apr 2024
Contributed by Lukas
We asked what women wish they knew about menopause sooner in our facebook community of over 19 thousand women. Today I had Coach Beth, Coach Kiriann...
Improving Sleep to Accelerate Menopause Fat Loss (Feat. Coach Hannah) | MMP Ep. 79
04 Apr 2024
Contributed by Lukas
One common complaint we hear from women is that their sleep SUCKS especially once they hit perimenopause and the years that follow. And everyone “k...
Carbs for Menopause Fat Loss | MMP Ep. 78
01 Apr 2024
Contributed by Lukas
Carbs are the missing piece from your fat loss journey. Quite literally. It is crucial for a lot of things like building muscle, improving thyroid f...
Do Genetics Affect Menopause Fat Loss? (Feat. Coach Kirianna) | MMP Ep. 77
28 Mar 2024
Contributed by Lukas
This is a loaded question and Coach Kirianna and I dive into the truth about genetics. We covered a few different topics: - What are genetics? - Wha...
Cortisol, Hormones, and Menopause Fat Loss | MMP Ep. 76
25 Mar 2024
Contributed by Lukas
Last episode I went over all the reasons you could experience sudden weight gain in perimenopause (and onwards) including various hormonal imbalances....
Sudden Weight Gain in Menopause (What To Do) | MMP Ep. 75
21 Mar 2024
Contributed by Lukas
Anyone else hop on the scale - panic and then start eating less food, cutting carbs and adding in more exercise? Except that didn’t seem to help AT...
Menopause Body Image | MMP Ep. 74
18 Mar 2024
Contributed by Lukas
Did you know 86% of women in North America are dissatisfied with their bodies and 40-60% of elementary aged girls are concerned with their body and fe...
Libido and Sex in Menopause | MMP Ep. 73
14 Mar 2024
Contributed by Lukas
Don’t worry we aren’t going to suggest anything crazy here but we ARE going to explain to you why libido decreases in menopause, why we might stru...
Fast vs. Slow Metabolism in Menopause | MMP Ep. 72
11 Mar 2024
Contributed by Lukas
Have you ever wondered “why does SHE have such an easy time losing weight?”, “how come she didn’t gain weight when eating more food?” Well...
Why The Scale Went Up In Menopause (Feat. Coach Kirianna) | MMP Ep. 71
07 Mar 2024
Contributed by Lukas
Before I hop into today’s episode: WE ARE GIVING AWAY 3 MONTHS OF FREE COACHING! And there are limited runner up prize packages of $500 off, + $50...
Reverse Dieting Do's and Don’ts for Menopause Fat Loss Success | MMP Ep. 70
04 Mar 2024
Contributed by Lukas
We are going to cover: - What is reverse diet and do you need one? - How it helps with stubborn menopause belly fat - How it improves hormone profi...
Staples of a Menopause Workout Program | MMP Ep. 69
29 Feb 2024
Contributed by Lukas
I start off this episode with first explaining a bit about the hormone changes we experience in perimenopause and onwards and how that affects our bod...
How and What to Eat in Menopause | MMP Ep. 68
26 Feb 2024
Contributed by Lukas
Man nutrition can be FREAKING confusing. Today I am making this episode short and sweet with what you need to be successful in supporting your menop...
Meal Planning For Menopause Fat Loss | MMP Ep. 67
22 Feb 2024
Contributed by Lukas
Maybe you have already reached out to me and I have given you a goal for calories, protein, etc. I have told you rate of increase or decrease. I have ...
Calculating Calories for Menopause Fat Loss | MMP Ep. 66
19 Feb 2024
Contributed by Lukas
“Can you help me figure out how many calories to eat to lose weight?” This is the question that pops up in my messages every single day - and I a...
When Motivation is Gone | MMP Ep. 65
15 Feb 2024
Contributed by Lukas
It is mid-February which means our motivation and excitement from our New Year’s Resolutions is likely starting to disappear. And this is typical f...
Hormones That Affect Bloating and Digestion in Menopause | MMP Ep. 64
12 Feb 2024
Contributed by Lukas
Not only can hormones affect your ability to lose weight but they can also cause issues with bloating and digestion! It’s not all about fancy suppl...
Estrogen Dominance + Menopause | MMP Ep. 63
08 Feb 2024
Contributed by Lukas
I hear a lot of women talk about how they “think” they have estrogen dominance or their doctor says they have it but have never been tested. OR th...
Why Your Diets Stopped Working in Menopause | MMP Ep. 62
05 Feb 2024
Contributed by Lukas
I swear if one more person tells me hormones do not matter for weight loss in women I am going to lose my mind. In this episode I break down a lot: W...
Hormone Imbalances Preventing Menopause Fat Loss | MMP Ep. 61
01 Feb 2024
Contributed by Lukas
Feel like your body is working against you? Or like you are FIGHTING your body? Like everything you used to work isn’t working anymore? It can be ...
Blood Sugar Control in Menopause | MMP Ep. 60
30 Jan 2024
Contributed by Lukas
It is an awful feeling when you go to the doctor and they say “your blood sugars are too high”. Instant panic. And the worst part is the advice yo...
7 Tips to Ensure Success in Your Menopause Fat Loss Journey | MMP Ep. 59
25 Jan 2024
Contributed by Lukas
I have helped THOUSANDS of women for free by calculating calories, giving them health, fitness and lifestyle recommendations and goals - yet some wome...
Progesterone Vs. Progestin - Everything You Need To Know | MMP Ep.58
22 Jan 2024
Contributed by Lukas
Progesterone and progestin are not the same thing - yet a lot of practitioners prescribe it for birth control and perimenopausal/menopausal symptoms d...
Manipulating Hormones to Boost Metabolism in Menopause | MMP Ep.57
18 Jan 2024
Contributed by Lukas
Hormone imbalances can and will cause metabolic issues, leading to or contributing to weight gain, weight loss resistance, increased cravings, low ene...
The Real Reason You Are Not Getting Results | MMP Ep.56
15 Jan 2024
Contributed by Lukas
Today I talk about why you are not getting results. The reason you seem to fall off the wagon over and over again. Why things stopped working for you....
Decreasing Menopause Bloat | MMP Ep.55
11 Jan 2024
Contributed by Lukas
This is a conversation I feel like comes up a LOT when I talk to women. Bloating. It just seems to really get worse once we hit perimenopause and meno...
Testosterone and Menopause Fat Loss | MMP Ep.54
08 Jan 2024
Contributed by Lukas
This has been a topic coming up a lot lately - Testosterone. When we think of testosterone we typically think about men and muscle BUT as it turns out...
Fiber for Menopause Fat Loss | MMP Ep.53
04 Jan 2024
Contributed by Lukas
We all know that fiber is supposed to be great for our gut! But do you we know what fiber is? How it helps with hormones, weight loss, and our heal...
Fasting in Menopause | MMP Ep.52
01 Jan 2024
Contributed by Lukas
To fast or not to fast - that is the question! Maybe you tried it before and it worked… until it didn’t it. So did it really work? I doubt your ...
Simple Meal Prep for Menopause Fat Loss | MMP Ep.51
28 Dec 2023
Contributed by Lukas
When we think about meal prep, I am sure the first thing you think of is food perfectly portioned out in containers for the whole week... And that sou...
The 6 Biggest New Year's Dieting Mistakes for Women in Menopause | MMP Ep.50
25 Dec 2023
Contributed by Lukas
2024 is almost here and you know what that means: New Year's Resolutions... ...and that most women are going to start tracking food with the goal ...
When To Cut Calories For Menopause Fat Loss | MMP Ep.49
21 Dec 2023
Contributed by Lukas
Are you guilty of deciding you want to lose weight and start tracking food in an app and just aim for as few calories as possible? This is a huge mist...
Our Last Christmas - The Story of My Mom | MMP Ep.48
18 Dec 2023
Contributed by Lukas
I know that as we approach the holidays we start to worry about a lot of things: -The way we look -Judgment from friends or family -The fear of being...
The Pelvic Floor and Menopause with Doula and Coach Brittany | MMP Ep.47
14 Dec 2023
Contributed by Lukas
Today, I had the wonderful Coach Brittany (who is also a doula) on the podcast to chat about pelvic floor changes in perimenopause and menopause. We ...
Weight Loss Plateaus in Menopause | MMP Ep.46
11 Dec 2023
Contributed by Lukas
Have you ever been in a diet and things seem to be going well and then BAM progress seems to stall? Ahhh, the dreaded weight loss plateau. In today&#...
3 Steps to Start Menopause Fat Loss | MMP Ep.45
07 Dec 2023
Contributed by Lukas
We are officially in December and that means a lot of you are in your, "Screw it—I will start in January" mindset. But do you really want ...
How Cancer Saved My Life with Nick Ross | MMP Ep.44
04 Dec 2023
Contributed by Lukas
Today, it was my absolute pleasure to have my friend Nick Ross on the podcast. I first saw Nick when he spoke at a conference I was at and his story w...
Adjusting Nutrition and Exercise When You are Sick or Injured | MMP Ep.43
30 Nov 2023
Contributed by Lukas
Injuries SUCK! Getting sick SUCKS! You feel like you are in a groove, and BAM we get derailed. UGH. Unfortunately, that is going to happen—it is ine...
Why "Eat Less, Move More" Doesn't Work in Menopause (feat. Coach Kirianna) | MMP Ep.42
27 Nov 2023
Contributed by Lukas
Are you trying to "eat less" and exercise more in order to lose fat, but now that you're in perimenopause or onward your body isn't ...
Causes of Hormonal Imbalances in Menopause | MMP Ep.41
23 Nov 2023
Contributed by Lukas
Hormonal imbalances ABSOLUTELY influence your ability to lose weight! In today's episode, I cover: -The 4 biggest NATURAL hormonal disruptors and ...
5 Steps for Better Gut Health and Menopause Fat Loss | MMP Ep.40
20 Nov 2023
Contributed by Lukas
Are you struggling with bloating and bowel movements since perimenopause? Or maybe your symptoms got worse? It turns out, estrogen has a LOT to do wit...
How to Get the Most Out of Your Coaching Experience with Jason Phillips | MMP Ep.39
16 Nov 2023
Contributed by Lukas
Today, I had the pleasure of having Mr. Jason Phillips on the podcast! Jason has been active in the fitness industry for nearly 2 decades. After overc...
10 Steps to Boost Metabolism in Menopause (to lose fat) | MMP Ep.38
13 Nov 2023
Contributed by Lukas
Why is it so darn hard to lose weight once we hit perimenopause and menopause? It all comes down to our metabolism! In this episode, I cover: -WHAT m...
Pre and Post-Exercise Nutrition for Menopause | MMP Ep.37
09 Nov 2023
Contributed by Lukas
Did you know that improper pre and post-workout nutrition in menopause could be the reason you aren't seeing results? It SUCKS to be busting your ...
Why You Shouldn't Take Nutrition and Fitness Advice From Your Doctor feat. Sal Di Stefano from Mind Pump | MMP Ep.36
06 Nov 2023
Contributed by Lukas
Today, I had the pleasure of having Sal Di Stefano from Mind Pump on the podcast. Sal is one of the most sought-after experts in fitness and health w...
How Your Thoughts Are Causing Hormone Imbalances in Menopause | MMP Ep.35
02 Nov 2023
Contributed by Lukas
Did you know the way you THINK can actually influence our hormone balance, which can then influence our body composition?! This is why mindset is SO i...
Avoiding Holiday Weight Gain | MMP Ep.34
30 Oct 2023
Contributed by Lukas
According to a study in the London Journal of Medicine, people gain the most weight starting at the beginning of October (what some people would argue...
Plant-Based Eating in Menopause (feat. Coach Corinne) | MMP Ep.33
26 Oct 2023
Contributed by Lukas
Can I hit my protein on a plant-based diet? This is such a common question that slides into my messages on a regular basis! And the answer is yes... B...
How Gina Increased Her Calories From 1000 to 2200! (Client Spotlight) | MMP Ep.32
23 Oct 2023
Contributed by Lukas
Today, I had the pleasure of having one of Coach Beth's clients—Gina—on the podcast. We recorded this podcast together on October 3rd, which ...
Menopause and Your Brain | MMP Ep.31
19 Oct 2023
Contributed by Lukas
Do any of these sound familiar since you started your perimenopausal journey: Putting the milk in the cupboard and the cereal in the fridge? Walkin...
How to Increase Muscle to Boost Metabolism in Menopause | MMP Ep.30
16 Oct 2023
Contributed by Lukas
Exercise only accounts for 10% of your calories out in a day! TEN PERCENT! On the other hand, your BMR (basal metabolic rate, aka, how many calories y...
Perfectionism and Body Positivity in Menopause | MMP Ep.29
12 Oct 2023
Contributed by Lukas
So... you want to make some changes in your life. Naturally, you start to research and learn as much as you can—but then you get overwhelmed with al...
PCOS, Menopause, and Fat Loss | MMP Ep.28
09 Oct 2023
Contributed by Lukas
Today, we are talking all about PCOS because 20% of women have it but only 3/10 of women with it actually get diagnosed! I cover what PCOS is, the sym...
How to Raise Healthy Kids and Families with Adam Schafer from Mind Pump | MMP Ep.27
05 Oct 2023
Contributed by Lukas
It was my absolute pleasure to interview one of my idols in the fitness space: Adam Schafer, one of the hosts of Mind Pump. Adam has been in the healt...
Working Out For Maximal Results in Menopause (feat. Coach Emma) | MMP Ep.26
02 Oct 2023
Contributed by Lukas
Today, I have the wonderful Coach Emma on the podcast to chat about how to work out to get the BEST results in menopause! We cover: Why focusing on ...
Hysterectomies, Surgical Menopause, & Pelvic Prolapse (feat. Coach Brittany) | MMP Ep.25
25 Sep 2023
Contributed by Lukas
Almost 500,000 women get hysterectomies each year! That is a LOT... Yet I feel like we know almost nothing about them! Today, I am joined by assistant...
Taking Control and Responsibility To Reach Your Health and Fitness Goals with Aram Grigorian | MMP Ep.24
18 Sep 2023
Contributed by Lukas
I had the absolute pleasure of having my friend Aram Grigorian on our podcast and man did we cover a LOT: What to do when your program gets boring ...
Gall Bladder & Menopause Gut Health (feat. Coach Hannah) | MMP Ep.23
11 Sep 2023
Contributed by Lukas
I had the pleasure of having our on-staff gut health expert on our podcast today: Coach Hannah! We wanted to talk about the gallbladder because—shoc...
Improving Sleep in Menopause | MMP Ep.22
04 Sep 2023
Contributed by Lukas
Lack of sleep is making you FAT... ...ESPECIALLY if you are in perimenopause or menopause. "Great, Stephanie! But there is no way I can get to be...
Developing Accountability for Menopause Fat Loss | MMP Ep.21
28 Aug 2023
Contributed by Lukas
How much do you hate that you get partway through your health and fitness journey and then you quit or something comes up? Or when you get to your hea...
How to Get Over Your Fear of the Gym (feat. Andrew Coates) | MMP Ep.20
21 Aug 2023
Contributed by Lukas
Today I had the pleasure of having my friend Andrew Coates on the podcast! He is a personal trainer and online coach who promotes strength for everyon...
Menopause, Cortisol, & Adrenal Fatigue | MMP Ep.19
14 Aug 2023
Contributed by Lukas
Cortisol gets a really bad rap, but it is a VERY important hormone. It's just when we let it get out of control (*cough cough* which is most of us...
Menopause Supplements | MMP Ep.18
07 Aug 2023
Contributed by Lukas
SUPPLEMENTS—are they worth the hype? Will they actually do what they say they do? Which ones should I take? What about collagen? I go over ALL of t...
Hormone Changes During Diets in Menopause | MMP Ep.17
31 Jul 2023
Contributed by Lukas
We are all so excited when we start a fat loss phase... UNTIL we get to weeks 5-6-7 and start to feel a little less motivated, a little more tired, an...
The 9 Biggest Exercise Mistakes in Menopause | MMP Ep.16
24 Jul 2023
Contributed by Lukas
Who wants to look FIT and TONED?! I know I do! But what if I told you that eating low carb and doing your HIIT, cardio, and boot camp-style classes a...
The Secret to Reaching Your Goals (feat Taylor Crassweller) | MMP Ep.15
17 Jul 2023
Contributed by Lukas
Today my wonderful husband joins me on the podcast to talk about how to achieve your goals and create habits that stick. Enjoying the process is a HU...
Alcohol, Fat Loss, and Menopause | MMP Ep.14
10 Jul 2023
Contributed by Lukas
Pass the peach sangria! There is nothing I love more than sitting in the sunshine on a patio or at the beach with a glass of peach sangria! And I thin...
Gut Health and Ulcerative Colitis (feat. Coach Emma) | MMP Ep.13
03 Jul 2023
Contributed by Lukas
Are you struggling with bloating, constipation, diarrhea, abdominal pain and are starting to be scared to eat food? You are NOT alone! Today, I had t...
Menopause — When to Cut Calories for Fat Loss | MMP Ep.12
26 Jun 2023
Contributed by Lukas
So, you want to lose weight... but here are two questions we need to answer first! Are you ready to cut your calories? And if you cut your calories s...
Progesterone, Menopause, & Fat Loss | MMP Ep.11
19 Jun 2023
Contributed by Lukas
Low progesterone FREAKING SUCKS—trust me I know—I have been dealing with this for a while! And unfortunately, it is something that is naturally go...
How To Measure Fat Loss Progress During Menopause (feat. Coach Beth) | MMP Ep.10
12 Jun 2023
Contributed by Lukas
It might surprise you, but using a scale really isn't the best way to measure progress in your fat loss journey! How many of you let the scale tak...
Reverse Dieting for Menopause Fat Loss (the 'Simple Seasons' approach to fat loss) | MMP Ep.9
05 Jun 2023
Contributed by Lukas
We cover a LOT in a short amount of time today! -What happens when you have been dieting for too long -What cortisol does to our bodies—particularl...
Weight Fluctuations in Menopause | MMP Ep.8
29 May 2023
Contributed by Lukas
Anyone else hop on the scale and not see the number you want? It instantly puts you in a bad mood because "I'm doing all the things right—w...
Mastering Mindset for Menopause Fat Loss (feat. Coach Amy) | MMP Ep.7
22 May 2023
Contributed by Lukas
Does this sound like you? "Oops I had a piece of pizza — screw it I am just going to eat whatever I want for the rest of the day." "...
Low Carb in Menopause is Making You SKINNY FAT | MMP Ep.6
15 May 2023
Contributed by Lukas
When you think about wanting to lose a couple pounds, what is the first thing that comes to mind? For most, it is cutting out carbs. However, that may...
How to Lose Fat on Vacation | MMP Ep.5
08 May 2023
Contributed by Lukas
Does this sound familiar to you? You book a vacation and then for the 6-8 weeks (if that) leading up to it, you are crash dieting, cutting carbs, doin...
Thyroid Function, Menopause, & Fat Loss (feat. Coach Kirianna) | MMP Ep.4
01 May 2023
Contributed by Lukas
Did you know that once you hit perimenopause you are at an increased risk of developing thyroid issues?! Why does that matter? The thyroid is like you...
Insulin Resistance & Menopause | MMP Ep.3
01 May 2023
Contributed by Lukas
Did you know that our ability to control our blood sugars starts to decrease as we go through perimenopause?! Lucky us! Estrogen is responsible for he...
Estrogen & Menopause Fat Loss | MMP Ep.2
01 May 2023
Contributed by Lukas
Today, we're talking all things estrogen! We know that as we go through perimenopause and menopause our estrogen levels start to drop, which lead...
What is Perimenopause? | MMP Ep.1
01 May 2023
Contributed by Lukas
Welcome to the first episode of The Metabolism and Menopause Podcast! Today, I wanted to kick things off by explaining what perimenopause and menopaus...
The Metabolism & Menopause Podcast - Premiering Monday, May 1st
10 Apr 2023
Contributed by Lukas
Our mission is to teach women about how their bodies change during the perimenopausal period (and onward) so they can finally reach their health and f...