Fit and Fabulous at Forty and Beyond with Dr Orlena
Welcome to Your Journey Back to Vibrant Health If you're a woman over 40 who feels like her body has stopped cooperating—despite doing everything that used to work—you're in the right place. This podcast is for you if you're juggling aging parents, demanding kids, a stressful career, and the hormonal rollercoaster of menopause that's turned your metabolism upside down. Maybe you're frustrated because the diet and exercise routine that worked in your 30s now feels completely useless. Those shifting hormones aren't just affecting your mood—they're making it harder to lose weight, build muscle, and maintain the energy you once had. You're not broken, and you're definitely not alone. I know you want more than just to lose weight. You want to feel like yourself again—strong, vibrant, and confident in your own skin. You want the peace of mind that comes with knowing you're truly taking care of your long-term health. Here's what makes this different: I don't believe in depriving yourself or following someone else's rigid rules. Instead, I'll guide you through my proven 4-pillar system that transforms women's lives from the inside out: 🌱 Nourishing Nutrition - Plant-forward eating that fuels your body (yes, you can still enjoy meat!), focusing on 30g protein per meal, 30g fiber daily, and 30 different plants weekly 💪 Movement That Lights You Up - Exercise you actually enjoy, plus the specific strength and interval training that works with your changing hormones instead of against them 😴 Restorative Sleep - The foundation that makes everything else possible 🧠 Emotional Wellness - Breaking free from stress eating, self-criticism, and the habit of putting everyone else first Each episode gives you practical, science-backed strategies that acknowledge the reality of your hormonal changes and fit into your real life—not some fantasy version where you have unlimited time, zero responsibilities, and a 25-year-old's metabolism. We'll tackle the biggest obstacles holding you back: feeling too busy to prioritize yourself, lacking a clear system that works, and turning to food when life gets overwhelming. My goal? To help you build "oak tree" habits—strong, sustainable practices that become part of who you are, not another thing on your to-do list. If you're ready to stop fighting your body and start working with it, welcome home. Your most vibrant, confident self is waiting.
Episodes
Stop fighting with yourself over Christmas cookies. There's a better way.
In this episode, Dr. Orlena shares a powerful client story that changes everything about how we think about holiday eating. Imagine walking into a European patisserie—vanilla and sugar filling the air, pastries glistening behind glass—and genuinely, easily choosing just coffee. No internal battle. No guilt. Just... peace.
Here's what you'll disco...
Tired of the Holiday Weight Gain Cycle? Here's How to Break Free
The festive season doesn't have to mean abandoned health goals and January regrets. In this episode, Dr. Orlena tackles one of the biggest challenges healthy eaters face: social eating during the holidays.
Drawing from her own journey—from medical school rejection to eventually becoming a doctor—Dr. Orlena shares a powerful truth: if you really want to make la...
Feeling stuck despite doing "all the right things"? You're not imagining it.
In this eye-opening episode, Dr. Orlena reveals why midlife weight loss feels impossible—and it's not about willpower. The culprit? Chronic inflammation that creates self-perpetuating cycles in your body during perimenopause.
Discover:
- Why small steps work better than dramatic overhauls - Learn how Dr. Orlena went from exhausted, overw...
Are you doing "reasonably well" with your health but secretly know you need to make real changes?
If you're in your 40s, 50s, or beyond and struggling with stubborn abdominal weight, low energy, or that nagging feeling that you're not living your healthiest life—this episode is your roadmap forward.
Dr. Orlena reveals why the weight loss strategies that worked in your 20s no longer apply, and shares the truth abou...
Are you eating healthy and exercising, but the scale refuses to budge?
In this episode, Dr. Orlena reveals why everything that worked in your 20s and 30s suddenly stopped working—and it's not your fault. Your body fundamentally changed, and nobody told you the new rules.
Through the story of "Kate," a frustrated 50-year-old who suddenly gained abdominal weight despite living healthily, Dr. Orlebna unpacks the biologica...
Feeling like you're doing everything right, but the weight keeps creeping up?
If you're a woman over 40 juggling endless responsibilities and wondering why that glass of wine and "healthy" eating aren't delivering results, this episode reveals what's really going on beneath the surface.
Dr. Orlena exposes the hidden culprit behind stubborn weight gain after 40: chronic stress. But this isn't about m...
So many women hit midlife and suddenly feel like their body has changed overnight—extra weight, less energy, what used to work doesn’t anymore. In this episode, I dive into:
- Why menopause changes your hormones, metabolism, and muscle mass.
- How to break free from the “fat gets fatter” cycle.
- The 4 pillars of lasting health: nutrition, exercise, sleep, and emotional wellness.
This isn’t about quick fixes—it’s about building a sy...
Are you tired of trying every diet and exercise plan, only to feel like you're fighting an uphill battle?
In this eye-opening episode, Dr. Orlena reveals why your biggest obstacle to lasting weight loss isn't what you think. Through the inspiring story of Sarah—a teacher who broke free from stress eating, work overwhelm, and body shame—you'll discover the one missing piece that makes everything else fall into place.
Yo...
Ready to break free from the scale and finally create lasting change?
In this eye-opening episode, Dr. Orlena shares a powerful story about her 90-year-old neighbor that completely changed how she thinks about weight loss—and why you should stop focusing on the number on the scale if you want real, sustainable results.
You'll discover the three core insights that will revolutionize your approach to health:
Why your scale obsessio...
Are you eating "healthy" but still struggling with weight gain during menopause? You're not alone.
In this eye-opening episode, Dr. Orlena reveals the hidden science behind why menopause makes weight management so challenging - and it all comes down to your gut microbiome.
Discover why declining estrogen doesn't just affect hot flashes, but fundamentally rewires your digestive system, tipping the balance toward in...
Are you doing "all the right things" but still not seeing the results you want?
This episode is for you if you've watched the healthy eating videos, you're exercising regularly, you're getting decent sleep, but the scale isn't budging and you're feeling frustrated and stuck.
Dr. Orlena delivers some necessary hard love by revealing there are only two possible reasons you're not gettin...
Feeling stuck at the bottom of your health mountain?
If you're recovering from surgery, dealing with chronic pain, or facing significant weight loss goals that feel impossible, this episode is for you. Dr. Orlena tackles a heartfelt question from listener Beth about starting a health journey when you're facing real obstacles - not just inconveniences.
In this episode, you'll discover why your previo...
What if you could literally reverse your age and live to 114 years old?
Join Dr. Orlena as she sits down with Dr. Alka Patel, a former "drug-pushing" GP turned longevity expert who discovered the secret to aging backwards after a life-threatening burnout led her to a 106-year-old sage in India.
In this eye-opening conversation, you'll discover:
🔬 Why your biological age can actually go backwards - Dr. Patel reveals how...
Are you tired of starting over every Monday? Do you find yourself saying "I'll be good tomorrow" while beating yourself up for every imperfect choice?
In this eye-opening episode, Dr. Orlena reveals the hidden mental patterns that are secretly sabotaging your health goals - and why willpower alone will never be enough.
Drawing from the groundbreaking work on Positive Intelligence, she exposes the nine "saboteurs&q...
Are you your own worst enemy when it comes to reaching your health goals?
If you're the type of person who achieves your target but still feels disappointed, who focuses on the handful of mulberries left unpicked rather than the hour you spent harvesting, or who secretly sets impossible standards then beats yourself up for "only" meeting your original goal - this episode is for you.
Dr. Orlena dives deep into the hidde...
BONE HEALTH REVOLUTION: THE 3-MINUTE SOLUTION FOR LIFELONG STRENGTH
In this eye-opening episode, Dr. Orlena speaks with bone health expert Dr. Tracey Clissold about the "silent epidemic" affecting millions of women and the surprisingly simple solution that takes just minutes a day.
Did you know we only have until age 30 to build the skeleton that must last us a lifetime? After that, we begin losing bone density—with losses ...
THE SLEEP SOLUTION YOU HAVEN'T TRIED: BEYOND THE BASICS WITH DR. NISHI BHOPAL
Is sleep your Achilles' heel despite doing "all the right things"? In this eye-opening episode of Fit and Fabulous, Dr. Orlena welcomes sleep medicine expert Dr. Nishi Bhopal to explore the emotional and cognitive dimensions of sleep that most experts never discuss.
Discover why sleep quality matters more than hours logged, with fascinat...
Why Your Weight Loss Frustration Might Be Your Biggest Breakthrough
Feeling stuck despite eating healthy and exercising regularly? In this illuminating episode of Fit and Fabulous, Dr. Orlena explains why frustration with your weight loss or health journey might actually be your greatest sign of progress. Discover why you're likely much closer to success than you realize, and how small, strategic adjustments—not complete overha...
Transform Your Health by Transforming Your Body Image
Are you tired of approaching your health journey from a place of frustration, blame, and self-criticism? In this eye-opening episode of Fit and Fabulous, Dr. Orlena reveals why your relationship with your body might be the hidden obstacle to achieving lasting health results.
Discover the powerful difference between "negative brain" and "positive brain" approac...
Are you ready to transform your understanding of exercise and unlock the secret to a longer, healthier life? In this eye-opening episode, Dr. Ashley Chambers reveals the game-changing concept of VO2 max - a powerful indicator of your body's fitness that goes far beyond simple step counting.
Discover three revolutionary insights that will change how you approach movement:
- Learn how your body's oxygen consumption can pred...
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