Fit and Fabulous at Forty and Beyond with Dr Orlena

365 episodes

Perimenopause Fatigue? Feel Strong and Energised Again
10/06/2026 | 14 mins.
You wake up tired. You push through the day tired. You go to bed tired. And everyone tells you to rest more — but that's not actually helping, is it?
In this episode, I'm sharing what's really behind perimenopause fatigue, why it's not about willpower or age, and the four shifts that help women feel strong and energised again. We go all the way down to the cellular level — don't worry, I'll keep it simple — and come back up with practical steps you can actually use.
Perimenopause isn't a sentence to feeling exhausted. Your body knows how to feel strong. Let me show you how to work with it.
Watch Stop Dieting Start Thriving: https://www.drorlena.com/stop-dieting
Sign up for the Stop Dieting and Start Thriving Video:
https://www.drorlena.com/stop-dieting
Looking for support? Book a free call with Dr Orlena:
https://www.drorlena.com/book-a-call-dr-o
The Vagina Whisperer: What Every Woman Over 40 Needs to Hear
27/05/2026 | 32 mins.
Have you ever been told that bladder leaks, painful sex, or pelvic floor problems are “just part of getting older”?
In this eye-opening episode, I’m joined by pelvic floor expert and “Vagina Whisperer” Dr. Sarah Reardon to talk about the symptoms so many women experience… but hardly anyone talks about.
We discuss:
• Why pelvic floor issues are incredibly common — but not something you simply have to put up with
• The huge impact perimenopause and menopause have on vaginal and pelvic floor health
• Why topical vaginal estrogen can be life-changing for many women
• How pelvic floor exercises really work (and why Kegels alone aren’t the whole story)
• What women can start doing today to feel stronger, more confident, and more comfortable in their bodies
This conversation is empowering, practical, and full of hope — especially if you’ve ever thought:
“Is this just what happens as we get older?”
Spoiler alert: no, it isn’t.
If you’re a woman over 40 who wants to feel strong, healthy, confident, and informed about your body, this episode is a must-listen.
Connect with the Vagina Whisperer:
Youtube: https://www.youtube.com/@thevaginawhisperer
IG: https://www.instagram.com/the.vagina.whisperer/
Website: https://thevagwhisperer.com/
Vhive app: https://thevagwhisperer.com/membership/
Watch Stop Dieting Start Thriving: https://www.drorlena.com/stop-dieting
Sign up for the Stop Dieting and Start Thriving Video:
https://www.drorlena.com/stop-dieting
Looking for support? Book a free call with Dr Orlena:
https://www.drorlena.com/book-a-call-dr-o
5 Things My Clients Stopped Doing to Lose Weight After 40
12/05/2026 | 12 mins.
Feeling like you're doing everything right — and still not seeing results? This episode might be the permission slip you didn't know you needed.
In this episode, Dr. Orlena — physician turned health coach — reveals something her clients discover again and again: the breakthrough doesn't come from doing more. No more restrictions, no more white-knuckling through cravings, no more punishing gym sessions you dread. The real transformation starts when you stop.
Dr. Orlena walks you through five surprisingly common behaviours that are quietly keeping women over 40 stuck — from the emotional eating that has nothing to do with hunger, to the daily scale habit that's wrecking your motivation before breakfast.
In this episode, you'll discover:
Why your cravings and emotional eating are two different problems — and how to tackle each one at the root
How ditching the obsession with the scale (and measuring what actually matters) unlocks real, lasting fat loss
Why building systems instead of relying on discipline is the game-changer most women never hear about
If you've ever thought "I know what to do, I just can't stick to it," — this episode is for you. Dr. Orlena will change the way you think about health, willpower, and what it really means to look after yourself after 40.
Hit play. Your future self will thank you.
Watch Stop Dieting Start Thriving: https://www.drorlena.com/stop-dieting
Sign up for the Stop Dieting and Start Thriving Video:
https://www.drorlena.com/stop-dieting
Looking for support? Book a free call with Dr Orlena:
https://www.drorlena.com/book-a-call-dr-o
Your Body Is Not Broken: A Fertility Coach on Reclaiming Hope After 40 with Sonia Ribas
28/04/2026 | 18 mins.
Is your body more fertile than you've been told?
If you've been handed a discouraging diagnosis, told your options are limited, or simply feel like time is running out — this episode is for you.
Today, Dr. Orlena sits down with Sonia Ribas, fertility coach and founder of The Fertility Solution, who has helped over 700 babies come into the world — many born to women who were told it simply wasn't possible. Working with women aged 35 to 46, Sonia brings a refreshingly holistic approach to a topic that's often reduced to cold statistics and clinical interventions.
In this conversation, you'll discover three ideas that could completely shift the way you think about fertility:
First, why egg quality matters far more than egg quantity — and how improving your mitochondrial health could dramatically increase your chances of conceiving, regardless of your age or AMH levels.
Second, why fertility is really a byproduct of your overall health — and how hidden factors like chronic stress, inflammation, blood sugar, and even emotional trauma may be quietly working against you without you even realising it.
And third, why sustainability and personalisation are the true secrets to success — because a plan that doesn't fit your real life simply won't work, and the women who see miracles are the ones who find their version of doing things right.
Sonia shares her signature three-step Detox, Nourish, Flow framework, real client stories (including a woman who was diagnosed with menopause and conceived within three months of working together), and her clear message to every woman who's struggling: don't lose hope, and don't try to do this alone.
Whether you're actively trying to conceive or simply curious about how lifestyle shapes fertility, this is a conversation full of insight, warmth, and genuine possibility.
Connect with Sonia
Website: https://www.soniaribas.com/
IG: https://www.instagram.com/soniaribascoach/
Youtube: https://www.youtube.com/c/SoniaRibasCoach
Sign up for the Stop Dieting and Start Thriving Video:
https://www.drorlena.com/stop-dieting
Looking for support? Book a free call with Dr Orlena:
https://www.drorlena.com/book-a-call-dr-o
The One Nutrition Shift That Matters More Than Calories After 40
14/04/2026 | 19 mins.
Why everything you've been told about losing weight after 40 is wrong — and what actually works
If you've ever eaten less, counted every calorie, and still watched the weight creep on — this episode is for you.
Dr. Orlena cuts through the noise to reveal why calorie restriction is the wrong tool for women over 40, and what the science of your gut microbiome tells us about weight, energy, and long-term health instead. Inside, you'll discover the one nutritional shift that has more impact than anything else you're likely doing right now — and how to make it almost effortlessly.
In this episode:
Why your gut bacteria are driving your cravings, your weight, and even your behaviour — and how to flip them to work for you
The surprisingly simple goal of 30 different plants a week, and the brilliant kitchen tricks that make it completely achievable
How cooling your rice, freezing your bread, and mixing your seeds can transform ordinary foods into powerful fuel for your biome
Whether you're starting from scratch or you've tried everything and feel like giving up, Dr. Orlena gives you a clear, science-backed framework that makes healthy eating feel manageable — not miserable.
Your biome looks after you. First, you need to look after it.
Watch Stop Dieting Start Thriving: https://www.drorlena.com/stop-dieting
Sign up for the Stop Dieting and Start Thriving Video:
https://www.drorlena.com/stop-dieting
Looking for support? Book a free call with Dr Orlena:
https://www.drorlena.com/book-a-call-dr-o

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About Fit and Fabulous at Forty and Beyond with Dr Orlena

Welcome to Your Journey Back to Vibrant HealthIf 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 firstEach 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.

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