How to Adjust Your Nutrition & Training When You’re Sick (Without Losing Progress) | MMP Ep. 270

Stephanie Crassweller

02 February 2026

Challenge starts Feb 9th!https://coach.everfit.io/package/RU771883 FREE SUPPORT & RESOURCES: ‣ Book a COMPLEMENTARY CONSULTATION + CALORIE CALCULATION call• how much & what to eat 🍴🌮• exercise & lifestyle recommendations 🚶‍♀️🏋🏽‍♀️• specific resources to support you on your journey 📕https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Take The Fat Loss Fix Quiz:https://1ck2gu1qfir.typeform.com/menometabolism If you’ve ever gotten sick and immediately panicked about losing progress — this episode is going to feel like a deep exhale. Today we’re breaking down how to support your metabolism, immune system, and recovery when you’re under the weather… without cutting calories, pushing through workouts, or doing anything that backfires on women over 40. You’ll learn:👉 why the scale jumps 2–7 lbs when you’re sick (and why it’s not fat)👉 how illness affects cortisol, recovery, digestion, and fat loss👉 what to eat when your appetite is low👉 how to adjust your training without losing muscle👉 the exact foods, drinks, and minerals that speed up healing👉 what to avoid so you don’t prolong symptoms This episode will help you let go of the guilt, fear, and “I’m falling behind” spiral — and show you how to come back stronger by taking care of your body the right way. TIMESTAMPS:(00:00) Intro – Why Getting Sick Triggers Fat-Loss Panic After 40(01:08) The Fear: “Am I Going to Lose All My Progress?”(02:09) What Being Sick Does to Your Body (Inflammation & Cortisol)(03:51) Why Cutting Calories When Sick Backfires(05:36) Why the Scale Goes Up (and Why It’s Not Fat)(08:35) Common Myths About Fat Loss & Illness(10:33) Should You Work Out When You’re Sick? (Green/Yellow/Red Light Guide)(12:38) Why Your Body Needs MORE Fuel to Recover(13:27) Easy-to-Digest Carbs That Speed Healing(15:13) Protein, Smoothies & Protecting Muscle Mass(16:50) Warm Meals, Electrolytes & Hydration for Recovery(19:46) What to Avoid Temporarily While You’re Sick(21:17) Final Takeaway: Rest Is Not Regression — It’s the Strategy 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 Losshttps://m.facebook.com/groups/969761266958379 ‣ Apply for coaching with us:https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ 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=ad89a3c7d408496eApple: https://podcasts.apple.com/us/podcast/the-metabolism-and-menopause-podcast/id1683220450 All other links:https://stan.store/vitalityoetstephanie Email: stephanie@vitalityoet.com ----© 2026 Stephanie Crassweller & VitalityOET