Introduction

Have you ever wondered why that early morning workout and fasting routine leaves you feeling absolutely exhausted, even though it's supposed to be "optimal"? Here's the thing - most of the fitness and nutrition advice we follow was never actually tested on women. (Yes, really!)

I've been diving deep into Dr. Stacy Sims' revolutionary research, and what I've discovered will probably surprise you. Those popular fitness "rules" we've all been following? They're based almost entirely on studies done on men. And our bodies work very differently.

In today's special episode, I'm breaking down:

• Why that morning fasting routine might be sabotaging your energy levels and hormones
• The truth about protein timing specifically for women (it's not what you think!)
• How to build and maintain strength during menopause (without burning yourself out)
• The real reason you might feel wiped out after early morning workouts (hint: it's about cortisol)
• A complete game-changer approac
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Introduction

Ever feel like social occasions are sabotaging your health goals? 

In this enlightening episode, Dr. Orlena shares her personal experience celebrating her 50th birthday in Pisa, Italy, transforming it into a masterclass on maintaining wellness while enjoying life's special moments. 

You'll discover why social eating is actually a skill you can master, learn three practical strategies for handling any social food situation, and understand how to shift your mindset from feeling deprived to feeling empowered. 

Whether you're navigating family dinners, holidays, or special celebrations, this episode provides actionable insights to help you balance health with happiness. 

Through real-world examples and practical wisdom, Dr. Orlena shows that you don't have to choose between enjoying social occasions and maintaining your healthy lifestyle. Join us for this candid discussion about finding your perfect balance in a world of pizza, pasta, and social pressure.

Transcr...

Transcription of Podcast

Dr Orlena (00:01.656)
Hello, hello, hello. Welcome to Fit and Fabulous with me, Dr. Orlena I hope you are feeling amazing today. Okay, big eek. It's my birthday this week and I am going to be half a century old. my goodness. Anyhow, I'm off to Pisa with my family, which I am super excited about. I'm going with my kids and my brothers and sisters and my parents are coming. So it's gonna be super, super fun.

Positive brain is crucial for managing stress and challenges.

Today I want to talk a little bit about positive brain. Now I know that we have talked about positive brain before, but it's a really big important topic that is worth coming back to and coming back to and coming back to. Now this is a little bit more of a deep dive. Last week we talked about stress and obviously positive brain is part of understanding stress, but we can look at positive brain in a way and use it really to approach any problem

that happens in our lives. And one of the reaso...

Introduction

Ready to take control of stress and live your best, healthiest life? In this episode, Dr. Orlena dives deep into the relationship between stress and healthy living, revealing her signature Stress Pyramid Framework to help you thrive. Discover:
🌱 The foundational role of mindset in managing stress.
🧠 How to shift from a “negative brain” to a “positive brain” for a calmer, happier life.
💡 Why ingrained habits and systems are key to staying consistent, even when life is "life-ing."

If you're ready to break the cycle of stress and build a life full of energy and resilience, this episode is your roadmap. Tune in now and start transforming your mindset today! 💪✨

Transcription

Dr Orlena (00:00.952)
Hello, hello, hello. Welcome to Fit and Fabulous with me, Dr. Orlena I hope that you are feeling amazing today. We're talking about stress today, which I think is quite apt because this is the third time I have recorded this podcast because the software isn't working and that's re...

Introduction

Struggling with weight loss? It might not be your metabolism's fault after all.

In this enlightening episode, Dr. Orlena breaks down the science of metabolism and shares practical, evidence-based strategies to optimize your body's energy-burning potential. You'll discover why protein timing matters more than you think, how strength training can transform your results (even with just 5 reps!), and why emotional wellness might be the missing piece in your metabolism puzzle.

Whether you're looking to lose weight or simply boost your energy, this episode delivers a comprehensive framework through Dr. Orlena's signature four-pillar approach: healthy food, energizing exercise, quality sleep, and emotional wellness. Stop blaming your metabolism and start understanding how to work with it – your transformation begins here.

 Transcription of Podcast

Dr Orlena (00:01.166)
Hello, hello, hello, hello. Welcome to Fit and Fabulous with me, Dr. Orlena . I hope that you are feeli...

Introduction

Tired of fitness advice that doesn't fit your life? 

In this enlightening episode, Dr. Orlena breaks down the science of exercise for women, revealing why traditional workout wisdom might be holding you back. 

You'll discover why women over 50 should lift heavier weights (but with fewer reps), learn how to build sustainable fitness habits that bring joy instead of burnout, and understand the crucial link between exercise and maintaining independence as you age. 

Whether you're just starting your fitness journey or looking to optimize your current routine, this episode delivers practical, evidence-based strategies for building strength, endurance, and vitality that lasts a lifetime. 

Perfect for women who want to stay active, strong, and independent well into their later years – while actually enjoying their exercise routine along the way."

Mentioned in the podcast:
Podcast with Dr Stacy Sims "The Huberman Lab": https://podcasts.apple.com/es/podcast/huberman-lab/id154595311...

Introduction

Are you a busy, accomplished woman who excels in every area of life... except healthy eating? 

Join Dr. Orlena as she shares practical insights, proven strategies, and real solutions for making healthy eating feel effortless.

No more Monday morning restarts, no more afternoon energy crashes, and no more guilt about food choices. Discover how to create sustainable healthy habits that work with your busy life, not against it. 

Whether you're struggling with sugar cravings, stress eating, or simply finding time to prioritize your health, this podcast delivers actionable tips and transformative insights. It's time to make healthy eating as automatic as checking your morning emails.

Want Dr Orlena's personal support? Book a free chat here: https://calendly.com/orlenakerek/breakthrough-call-pod

"Eat Better Feel Amazing" video and details of Dr Orlena's Eat Smart System Program. (Kicking off January 13th.) https://www.drorlena.com/dr-orlena-eat-smart-system

Transcription ...

Introduction

Struggling with weight loss despite doing 'everything right'?

In this enlightening episode, registered dietitian Alyssa Simpson reveals why your gut health might be the missing piece of the puzzle.

Discover how the surprising connection between your microbiome and metabolism could be affecting your weight loss efforts, and learn why diversity in your diet – not just calories – matters more than you think.

Simpson shares groundbreaking insights about metabolic endotoxemia, introduces an achievable goal of consuming 30 different plant foods weekly, and explains how the gut-brain connection influences everything from weight to wellness.

Whether you're dealing with stubborn weight or simply want to optimize your health, this episode offers practical, science-backed strategies that go beyond traditional diet advice.

Transform your approach to weight loss by understanding the powerful role your microbiome plays in your health journey.

Connect with Alyssa:
Website: nut...

Introduction to Podcast

Are you dreading the holiday season, worried about derailing your health goals? Stop right there! Dr. Orlena is here to revolutionize how you think about wellness during the festive period.

In this game-changing episode, you'll discover a refreshing approach that goes far beyond traditional diet advice. We're talking about:
- Transforming your mindset from weight obsession to holistic wellness
- Giving yourself permission to enjoy the holidays without guilt
- Practical, science-backed strategies to maintain your health while still having fun

Whether you're looking to manage your blood sugar, create delicious healthy alternatives to traditional treats, or learn how to set boundaries during family gatherings, this episode is your ultimate guide to a balanced, joyful holiday season.

Get ready to enjoy the holidays like never before - wellness and enjoyment can absolutely coexist!

Transcription of Podcast

Dr Orlena (00:02.666)
Hello, hello, hello. Welcome ...

Introduction

Are you tired of diet culture's endless restrictions and conflicting nutrition advice? In this game-changing episode, health coach Vanessa Sturman is about to flip the script on everything you thought you knew about eating well.

Join us as we dive deep into three revolutionary concepts:

1. How plants can be your secret weapon for optimal health, without sacrificing flavor or satisfaction.

2. Why 'diet' is a dirty word, and how balanced nutrition actually works.

3. The surprising connections between your food choices, personal wellness, and global sustainability.

Whether you're a fitness enthusiast, a curious eater, or someone who's tried every diet under the sun, this conversation will transform how you think about food forever. Get ready to eat smarter, feel better, and make a positive impact—one plant-powered bite at a time.

Transcription of Podcast

Dr Orlena (00:01.056)
Hello, hello, hello. Welcome to Fit and Fabulous with me, Dr. Orlena. I am super excited today. We ...