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.
Fit and Fabulous at Forty and Beyond with Dr Orlena
Latest Episodes
Your Body Is Not Broken: A Fertility Coach on Reclaiming Hope After 40 with Sonia Ribas
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 wi...
The One Nutrition Shift That Matters More Than Calories After 40
Why everything you've been told about losing weight after 40 is wrong — and what actually worksIf you've ever eaten less, counted every calorie, and still watched the weight creep on — this episode is for you.Dr. Orlena cut...
The New Smoking: Why Your Log Burner Is More Dangerous Than You Think
What if the cosy crackling fire you love is doing the same damage as a cigarette?In this eye-opening episode, Dr. Orlena is joined by Dr. Elizabeth Wan — a London-based doctor and air quality campaigner — to tackle one of the most...
Cortisol, Menopause & the Stress-Weight Connection Nobody Talks About
Why won't the weight budge — even when you're doing everything right?If you've been eating well, moving your body, and still feeling frustrated by the number on the scale, there's a piece of the puzzle most people completely overl...
Muscle Is Your Pension Fund: Investing in Your Future Health with Dr Lynette Ewart
What if the most important health decision you make in midlife isn’t about dieting… but about getting stronger?In this powerful conversation, Dr. Lynette Ewart — GP and strength coach — explains why lifting weights might be the most unde...