Podcasts about All or Nothing

If you're eating clean, working out, and still not losing weight… your gut might be the missing piece.  In today's episode, I'm breaking down 10 reasons why gut health directly impacts your metabolism, hormones, and ability to lose fat and why testing with a GI MAP could be the game-changer you've been missing. We'll talk about how certain gut infections like H. pylori or parasites keep your body in survival mode, signaling it to hold on to fat. You'll learn how your gut bacteria influence your cravings, blood sugar, and even your metabolism through short-chain fatty acids like butyrate.  I'll explain why hidden gut inflammation can block fat loss and how slow digestion (aka not pooping daily) recirculates estrogen and toxins, stalling your progress. We'll also dive into how bad bacteria can steal essential nutrients you need for fat-burning, how gut health affects your thyroid function, and why your gut impacts not just your body, but your brain chemistry and motivation too.  Plus, I'll explain why detoxing estrogen properly is key to shedding stubborn fat and how even the “perfect” diet won't work if your gut can't break down food and eliminate waste. This episode will help you see why your gut is the foundation of sustainable weight loss and why it's not just about willpower or cutting calories.  If you're feeling stuck, testing your gut might be the missing link to get your body working with you again. Time Stamps: (2:52) Talking Gut Health (6:02) #1: You Can't Lose Weight in Survival Mode (8:22) #2: Your Gut Bugs Influence Your Cravings (13:08) #3: Gut Bacteria Talk to Your Metabolism (14:52) #4: Hidden inflammation = Blocked Fat Loss (17:12) #5: If You're Not Pooping Daily, Weight Loss Will Stall (19:47) #6: “Bad bugs” Steal Your Nutrients (21:32) #7: Your Gut Affects Your Thyroid (24:20) #8: Gut Health = Brain Chemistry = Motivation (27:22) #9: Detox Matters Especially For Estrogen (29:52) #10: Your Gut Makes or Breaks Your Ability to Respond to Nutrition---------------------Find Out More Information on Vital Spark Coaching---------------------Follow @vanessagfitness on Instagram for daily fitness tips & motivation. ---------------------Download Our FREE Metabolism-Boosting Workout Program---------------------Join the Women's Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!---------------------Click here to send me a message on Facebook and we'll see how I can help or what best free resources I can share!---------------------Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!---------------------Check out our Youtube Channel!---------------------Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!

If your body feels like it's stuck in stress mode no matter how “healthy” you try to be, your mindset might be the missing piece.  In this episode, we're breaking down four common mental blocks that keep your hormones out of balance… and simple mindset shifts that can help you finally feel more at home in your body. We'll talk about how perfectionist thinking can actually keep your nervous system on edge and how focusing on small daily habits (à la James Clear's 1-degree plane shift) can create long-term change without burnout.Next up: guilt and shame. I'll share the stonecutter analogy that helps you swap shame for pride and consistency.We'll also explore how body frustration can morph into powerful gratitude when you zoom out including a powerful reframe I picked up from Alex Hormozi.And if you've ever felt like a single slip-up ruins your progress, you'll love the final mindset swap: learning to see those moments as tune-ups, not setbacks. Something I've had to lean into recently myself. These mindset upgrades aren't just motivational fluff. They lower stress, regulate your nervous system, and support better hormone balance over time.Whether you're deep in your healing journey or just getting started, these small mental shifts can make a big physical difference! Time Stamps: (1:22) Excited For Festive Food(3:10) Stress Management and Healing Hormones(5:16) Instant Gratification(6:45) #1: Perfectionistic Tendencies(10:52) #2: Guilt and Shame(15:32) #3: Feeling Stress About Your Body(21:47) #4: Seeing Slip-Ups As Setbacks---------------------Find Out More Information on Vital Spark Coaching---------------------Follow @vanessagfitness on Instagram for daily fitness tips & motivation. ---------------------Download Our FREE Metabolism-Boosting Workout Program---------------------Join the Women's Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!---------------------Click here to send me a message on Facebook and we'll see how I can help or what best free resources I can share!---------------------Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!---------------------Check out our Youtube Channel!---------------------Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!

I've been getting a lot of questions lately as our following and show has grown such as: “What actually is a functional health approach to weight loss?” “Are labs like the GI Map or DUTCH test worth it?” “What do I even do with the results?” If you've ever thought, “I eat clean. I work out. I track my food. And yet… nothing's changing,” this episode is for you. In today's conversation, I open up about what I've learned after years of doing everything “right” and still feeling inflamed, exhausted, and stuck in a body that felt like it was working against me. We'll unpack the real reasons your body may be resisting fat loss, healing, and energy. To all the ill-informed men in my comments: It's not just discipline or willpower or eating less and moving more. You'll learn why functional testing can reveal what basic labs miss, and how systems like your gut, thyroid, liver, and adrenals all communicate in a connected “group chat”, where one disruption creates a cascade. I'll share the exact myths I had to break about weight loss, hormones, and healing and the turning point that finally helped me get real answers. This episode is about reconnecting with your body, learning to read its signals, and understanding that your symptoms aren't random, they're messages. You'll walk away with clarity, compassion for yourself, and hope that yes, this is fixable. If your body feels broken… this is the permission slip and path forward you've been waiting for. Time Stamps: (1:37) Getting A Lot of Questions As We've Grown (2:57) Doing All The Right Things And Still Stuck? (3:47) I Was There Not Too Long Ago (7:02) The Eat Less and Move More Belief (12:16) Adrenals and Cortisol (15:03) Liver and Detoxification (22:52) Looking Holistically At The Body (27:06) DUTCH Test and GI Map (28:38) What The Healing Process Looks Like (31:24) Our 1-1 Coaching---------------------Find Out More Information on Vital Spark Coaching---------------------Follow @vanessagfitness on Instagram for daily fitness tips & motivation. ---------------------Download Our FREE Metabolism-Boosting Workout Program---------------------Join the Women's Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!---------------------Click here to send me a message on Facebook and we'll see how I can help or what best free resources I can share!---------------------Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!---------------------Check out our Youtube Channel!---------------------Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!

Michael Wolff joins Joanna Coles's to unpack the latest twist in Trump's Iran debacle—a truth bomb dropped by U.S. intelligence. Wolff, Trump biographer and author of 'All Or Nothing' explains how Trump, obsessed with showbiz and "bragging rights," staged a “perfect war” for TV that is now unraveling in real time. The leaked intelligence contradicts Trump's declaration of a triumphant mission, showing Iran's nuclear capabilities remain largely intact—sending the West Wing into a tailspin of blame and recrimination. Susie Wiles launches a frantic leak hunt. Tulsi Gabbard is thrown under the bus. Pete Hegseth scrambles to avoid Trump's wrath, which Wolff describes as “frightening,” and akin to being “treated like dogs.” Wolff uncovers Trump's sugary mood swings to his government-by-whim—“a reality TV presidency with nuclear stakes.” Coles and Wolff reflect on how the U.S. went from a system of institutions to one man's ego show, powered by candy, rage, and a desperate fear of losing the narrative. Hosted on Acast. See acast.com/privacy for more information.

You love the gym and it's been your sanctuary away from your stress for years. But what if your go-to stress relief tool is now part of the problem?  In today's episode, we dive deep into why intense workouts might be silently burning you out rather than building you up. If you've been feeling exhausted, foggy, or stuck despite training hard, this one's for you. We explore why cardio and high-intensity workouts only offer temporary relief from mental stress and how they can actually strain your nervous system when your cortisol is already tapped out. I'll share what's really going on when your “post-workout high” feels amazing in the moment but leaves you drained long-term.  More importantly, you'll learn five powerful, science-backed stress management tools that rebuild your system instead of depleting it. From daily walks to somatic resets and nervous system journaling, this episode is all about redefining strength.  Because true power isn't in pushing harder: it's in knowing when to rest. If your body is in overdraft, it's time to stop swiping the stress credit card and start healing for good. Time Stamps: (1:26) Family Birthday Bash (3:42) Why Working Out Is A Terrible Way To Handle Stress (7:37) Putting On Body Fat (12:22) Cortisol and Energy Production (21:16) Managing Stress Appropriately (22:52) Daily Walks (24:02) Nervous System Resets (27:42) Somatic Exercises (29:14) Journaling or Nervous System Mapping---------------------Follow @vanessagfitness on Instagram for daily fitness tips & motivation. ---------------------Download Our FREE Metabolism-Boosting Workout Program---------------------Join the Women's Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!---------------------Click here to send me a message on Facebook and we'll see how I can help or what best free resources I can share!---------------------Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!---------------------Check out our Youtube Channel!---------------------Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!

If you're tired of conflicting nutrition advice and just want to know what actually works in 2025 for a lean body, balanced hormones, and a healthy gut, this episode is for you. I'm breaking down the TRUE essentials of eating well in today's world, with a no-fluff, practical approach rooted in both science and real-life results. We'll talk about why high-quality animal protein, especially grass-fed meat and pasture-raised eggs, should be a foundation for most women. You'll learn how veggies and digestion are closely linked, and why gas and bloating might be telling you something deeper about your gut health. We'll also cover the best ways to enjoy fruit without blood sugar crashes, how to optimize your omega-3 intake for hormone support, and why natural salt is not the enemy despite what old-school advice might say. This is not a restrictive food list or trendy diet. It's a framework to help you eat in a way that actually supports your body long-term. Whether your goals are weight loss, hormone balance, or simply feeling better day to day, this episode will give you clarity on how to fuel yourself properly. Hit play and let's simplify your nutrition for good! DM me if you have questions or want help personalizing this for your season of life! Time Stamps: (2:16) Best Way To Eat In 2025 (6:28) Eating High Quality Meat (8:42) Eat Your Eggs (10:27) Eat Your Vegetables (12:06) Eat Your Fruits (13:51) Eat Your Omega 3's (15:22) Flavor With Salt (17:57) Steps For Weight Loss---------------------Follow @vanessagfitness on Instagram for daily fitness tips & motivation. ---------------------Download Our FREE Metabolism-Boosting Workout Program---------------------Join the Women's Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!---------------------Click here to send me a message on Facebook and we'll see how I can help or what best free resources I can share!---------------------Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!---------------------Check out our Youtube Channel!---------------------Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!

On The Spirit Within, Glenford Noble talks to people about their favourite music and their journey as artists. In this edition, Glenford's guest is Michaela Jayde, an inspiring performer whose work spans soul, jazz, pop and R&B. She has also appeared on The Voice. The first music track in the podcast is one of Michaela's compositions – All Or Nothing

Why is it that so many high-performing women, those who train hard, eat clean, and juggle intense work and family lives, still feel puffy, stuck, and exhausted no matter how “healthy” they are?  In this episode, we unpack a surprising hormonal pattern hiding beneath the surface: your body might be actively shutting down the very system you rely on for energy and fat loss. Through a powerful client case study, a runner, mom, and executive who couldn't figure out why her fat loss stalled, we dive into the hidden role of cortisol and cortisone. Her labs revealed flatlined cortisol and elevated cortisone, a red flag of chronic stress adaptation. This wasn't just mental overwhelm: her biology had hit the brakes. We break down how this protective mechanism, like a hormonal dimmer switch, turns off your body's ability to burn fat, regulate blood sugar, and respond to stress. When your system favors cortisone over cortisol, you enter a kind of metabolic “freeze,” where motivation, energy, and even hormones like estrogen and progesterone take a nosedive. You'll learn why this client's symptoms such as stubborn belly fat, exhaustion, and poor recovery weren't a matter of willpower, but survival. We share the exact next steps she took: from pulling back on cardio to rebuilding adrenal function and strength. If you're a high-achieving woman wondering why nothing seems to work anymore, this episode could be your lightbulb moment.  Time Stamps: (1:38) First Time Apart In A Long Time (4:17) Lesser Talked About Cortisone (11:59) The Nigerian Prince Dreams (14:50) What Low Cortisol Could Mean (22:12) Prioritizing Self Care---------------------Follow @vanessagfitness on Instagram for daily fitness tips & motivation. ---------------------Download Our FREE Metabolism-Boosting Workout Program---------------------Join the Women's Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!---------------------Click here to send me a message on Facebook and we'll see how I can help or what best free resources I can share!---------------------Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!---------------------Check out our Youtube Channel!---------------------Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!

If you're struggling with acne, breakouts, or dull skin, this episode is for you.  In the functional health world, we see skin issues not as isolated surface problems but as signs of deeper internal imbalances. I'll walk you through the five core systems I assess when working with clients dealing with chronic acne. From gut health to hormones, blood sugar, liver detox, and nervous system regulation.  You'll learn how issues like leaky gut, hormonal imbalances, or poor liver detox can manifest as inflammation on your skin. I also dive into the role of insulin resistance, stress, and environmental toxins in making things worse. Instead of quick-fix treatments, we focus on targeted strategies like comprehensive stool and hormone testing, food and supplement protocols, and lifestyle shifts that actually address the root cause.  I'll also share what I look for in test results, what symptoms matter most and what you can start doing now to support clearer skin from the inside out.  Whether your breakouts are linked to PMS, stress, or digestive issues, you'll leave this episode with clarity and next steps. Remember: your skin is a mirror of your internal health and healing is possible.   Time Stamps: (1:20) MURPH Hangover (3:12) Fortunate Teenager Years (9:32) #1: Your Gut Health (13:57) Coming Off Unnecessary Medication (14:46) #2: Hormonal Imbalances (19:02) #3: Blood Sugar and Insulin (22:06) #4: Inflammation and Liver Health (27:07) #5: Stress and Nervous System (29:32) Questions To Ask Yourself (31:57) Reach Out If You Need Help---------------------Follow @vanessagfitness on Instagram for daily fitness tips & motivation. ---------------------Download Our FREE Metabolism-Boosting Workout Program---------------------Join the Women's Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!---------------------Click here to send me a message on Facebook and we'll see how I can help or what best free resources I can share!---------------------Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!---------------------Check out our Youtube Channel!---------------------Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!

This week, we did something I've never talked about publicly before: a 72-hour water fast! But before you picture weight loss gimmicks or punishment, let's set the record straight: this was a functional health experiment rooted in curiosity, not restriction.  Inspired by Fast Like a Girl by Dr. Mindy Pelz, I timed this fast with my Power Phase (Days 1–10 of my cycle) to align with rising estrogen and maximize the benefits. In this episode, I walk you through the “why” behind this advanced strategy—deep cellular cleanup, gut healing, immune support, and a major mental clarity reset. We'll unpack the science of what happens at different fasting milestones and why this isn't something I recommend as a starter strategy for clients. You'll also learn how women should approach fasting differently than men, especially in relation to their cycles and hormone resilience. I'll share how I prepped, what I experienced physically and emotionally, and what this fast revealed about my relationship with hunger, discipline, and intuition. Spoiler: this wasn't easy, but it was powerful. Whether or not a long fast is right for you, my goal is to encourage deeper body awareness and smarter strategies; not extremes. Tune in to hear what surprised me most, how this ties into hormone health, and why syncing with your cycle might be the missing piece.  If you've ever felt confused about fasting, this episode will help you reframe it entirely. DM me your questions or share this episode with a friend who needs a fresh take on fasting.  Time Stamps:  (1:12) All The Positive Emotions(3:04) Defining The 72 Hour Fast(7:30) Starting The Water Fast(9:23) Favorite and Least Favorite Parts(16:32) Why We Did This(25:54) Feeling The Detox(28:48) Using Black Coffee(33:42) Let Us Know If You Have Questions---------------------Follow @vanessagfitness on Instagram for daily fitness tips & motivation. ---------------------Download Our FREE Metabolism-Boosting Workout Program---------------------Join the Women's Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!---------------------Click here to send me a message on Facebook and we'll see how I can help or what best free resources I can share!---------------------Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!---------------------Check out our Youtube Channel!---------------------Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!

What if improving your gut health didn't require expensive supplements, fancy tests, or endless trial and error? In today's episode, we dive into the often-overlooked lifestyle foundations that can significantly improve digestion, reduce bloating, and help you finally feel good after meals without needing a single lab result. We start with meal hygiene: how you eat is just as important as what you eat. Digestion begins in the brain, and simple changes like slowing down, turning off distractions, and chewing thoroughly can kickstart your gut's natural processes. You'll learn how stress and multitasking at meals divert blood flow away from the gut and how to set the stage for digestion by being present, cooking your own food, and even doing a quick breathing exercise. Next, we cover meal timing, and how aligning your eating habits with your body's natural rhythms can support the "housekeeping" system of your gut. You'll learn how a consistent eating schedule and small shifts like starting your day with warm lemon water can make a big impact. We also tackle what to eat specifically for constipation and diarrhea. From fiber types and fluid intake to soothing herbal teas and smart food swaps, you'll walk away with real strategies that work. Plus, we share our go-to cheat sheets for stool consistency and explain when it is time to use supplements or run labs. Even if supplements become part of your long-term plan (like they are for some of our clients), these lifestyle shifts are the groundwork for sustainable gut health.  Listen in and take the first step toward better digestion naturally.  Time Stamps: (3:32) GI Issue Call Recently (6:56) The Three Big Pillars of Gut Health (7:19) How You Eat and Meal Hygiene (13:47) Duration of Eating and Slowing Down (16:52) Drinking Too Much Water During Meals? (18:02) Deep Breaths Before Eating (18:57) Lowering The Intensity of Exercise (20:03) Meal Timing (22:24) My Preferred Tea Blend (24:57) What To Eat (26:40) Working Through Constipation (31:06) One Supplement We'll Discuss (37:57) Reach Out If You're Interested In Coaching---------------------Follow @vanessagfitness on Instagram for daily fitness tips & motivation. ---------------------Download Our FREE Metabolism-Boosting Workout Program---------------------Join the Women's Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!---------------------Click here to send me a message on Facebook and we'll see how I can help or what best free resources I can share!---------------------Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!---------------------Check out our Youtube Channel!---------------------Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!

Our young, thank God, are weary of woke and drugs and all the modern day, post-truth generation addictions and alternatives. Many turn to religion, so surveys say. Many of them, as many as 4 out of 5, may in their exploration of religion, explore and encounter the only real answer to life:OUR LORD JESUS CHRIST.That man, the Nazarene, the Galilean, the carpenter, the son of the Living God, is ONE OF A KIND, a savior, redeemer, far more powerful than the strongest drug on earth. The young, the so-called Gen Z and Millennials will discover that if they really search with all their hearts.Christianity, real Christianity is not easy, not at all. It requires total commitment. There is nothing halfway or partial about becoming a real Christian. Real Christianity only occurs when one is truly BORN AGAIN.That means the recognition of SIN, something eschewed, mocked by present day society and thinking, but the requirement for biblical salvation, the recognition and confession of sin in a life and consequently, the status of the sinner in need of redemption. That is a testimony, a way of life, an explanation of real Christianity which the young in their spiritual searching must hear, and must hear clearly, directly, and without compromise or qualification. These are His words, not mine or yours:ALL HAVE SINNED AND COME SHORT OF THE GLORY OF GOD.That is what Gen Z needs to hear. If, says Jesus Christ, you wish to follow me, then I require that you:LAY YOUR ALL ON THE ALTAR.Not some, not something of you, nothing partial, but:ALLeverything you have and are. That is one hard message, difficult to understand in one sense, but more so, difficult to accept as a precondition of conversion and redemption. The younger generation will find out that becoming a real Chrisitan, A REAL CHRISTIAN, is not easy, not at all. They will hear more words from the master:TAKE UP MY CROSS, YOUR CROSS, AND FOLLOW ME.Be ready for the onslaughts of humankind. Be ready for a brand new, aggressive, angry, and attacking confrontation, and a brand new, aggressive:RIDICULEREJECTIONREFUSALA shunning in every way. And more. You should be ready to SELL ALL YOU HAVE if your faith journey so requires. That surely does not sound very appealing, but the willingness is a fundamental part of the conversion process.In fact, one should be ready to forsake all, to leave as Jesus said, father and mother, brother and sister, and follow me, never looking back. If that becomes necessary, if that is part of your calling, then comes the ultimate Christian challenge:YOU ARE EITHER WITH ME (THE CHRIST) OR AGAINST ME.There is no in between, no gray area, all or nothing. You can not serve two masters. If, says the Lord, you want me in your life, then it is:ALL OR NOTHING.All of this is the price, the very high price of discipleship, of partnership with Jesus Christ. These are not suggestions or options. These are commands, uncompromising commands. These are marching orders from the captain of our faith. These are hard requirements, non-negotiable, and require a whole heart and head understanding and commitment.If one is not willing to accept these spiritual terms and conditions, don't get involved. Keep looking. But know that you will never find anything better or even equal to this exciting, redeeming relationship with the Son of the Living God. Nothing comes close to such an encounter, nothing.Come to Him, young generation, but don't add anything to the spiritual contract. And don't subtract anything from the spiritual demands. This contract is a matter of all or nothing, your all or nothing. The Christ of glory wants no part of you, but only all of you. That is the message that Gen Z and millennials must hear. Those are Jesus' words and His uncompromising but lifesaving message. To accept is to enter into a relationship which will in fact produce peace, and joy, and life abundant like any could ever imagine. That new life is full of power, energy, confidence, and assurance, it is characterized by faith, and hope, and most importantly by:LOVE.It is exactly what the young seek and I do hope and pray as I am sure you do, that they will find it, and find:HIM.For no where in this world is there anyone or anything like HIM. Nothing and no one. That is what the world hungers for. That message is missing in so many places and in so many pulpits today, which is the main reason why RELIGION without HIM at the center can never satisfy, never.HE and only HE can change a life. I pray the young who seek will find:HIM.

Is the "just be consistent" advice getting old? By now, you've heard this advice at least a million times—from entrepreneurs, athletes, experts, coaches, and even humble newsletter writers. And they're all absolutely right. Consistency is the difference maker. The one common thread behind every major success story. But here's the problem: No one ever tells you how to be consistent—and let's be honest, it's easier said than done. Life gets chaotic. Motivation fades. Discipline wavers. Consistency breaks. Fortunately, I've spent hundreds of hours thinking about this exact problem—and I've distilled that thinking into a short list of practical strategies to help anyone become more consistent. In this episode, we are going to cover 7 practical strategies for staying consistent that aren't just a pass/fail perspective and actually make sense for pursuing the goals we want in our lives. Time Stamps: (1:18) Mama Pozos in Town (2:38) Consistency and Shoutout to Sahil Bloom (3:33) Main Points Of The Article (5:52) #1: Every Day Is Easier Than Most Days (8:02) #2: Fire In The Act, Grace In The Amount (12:02) #3: Mornings Are Your Cheat Code (14:47) #4: Harness The Power of Peer Accountability (18:52) #5: Use Progressive Overload To Build The Muscle (22:22) #6: Never Try To Make Up For A Miss (25:34) #7: Focus On The Trend, Not The Position (29:43) Managing Your Imperfections---------------------Follow @vanessagfitness on Instagram for daily fitness tips & motivation. ---------------------Download Our FREE Metabolism-Boosting Workout Program---------------------Join the Women's Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!---------------------Click here to send me a message on Facebook and we'll see how I can help or what best free resources I can share!---------------------Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!---------------------Check out our Youtube Channel!---------------------Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!

In this deeply personal episode of Ditch the Binge, Renae shares the unexpected moment—during mile eight of a half marathon—when she realized she no longer identifies as bulimic. After over a decade of battling food, body image, and the shame that came with it, Renae reflects on how recovery slowly, quietly took root until one day… it just wasn't who she was anymore.She opens up about the years of bingeing and purging, the treatment programs, the obsessive research, and the painful identity that felt like it would always define her. But through consistent, messy, and unglamorous work, she found freedom.This episode is a raw, hopeful reminder that change doesn't always come in dramatic before-and-after moments—it builds quietly. And one day, without realizing it, you might just wake up and realize you're not who you used to be.Perfect for anyone in recovery, stuck in an identity they want to outgrow, or wondering if lasting change is really possible...Get Renae's book HERE.Follow her on IG here.Visit her website HERE. Book a consult call HERE.

The social aspect of cutting back or eliminating alcohol can be really stressful and I've been there too… The inevitable questions you might face if you don't order alcohol in a friend group or turn down a drink your friend really wants you to try… we've been there. In today's episode, we're going to share 6 strategies that we actually got from Julie Helms, a communication and skills expert. These are awesome strategies for someone like me, an enneagram 9, who doesn't like to be direct and confrontational if I don't have to be. Your choices are your own, and you don't owe anyone an explanation.  And while setting strong verbal boundaries (like “I'm not drinking tonight”) *IS* an option, these non verbal strategies might help you navigate situations with more comfort and grace, while inviting less follow-up questions. From ordering a mocktail with confidence to "I'll start with water, thank you" and never ordering a drink to a drink getting mysteriously "lost", these ways have saved us in those times we were cutting back but didn't want to explain ourselves. Time Stamps: (1:32) Our Incredible Team (3:09) Your Relationship With Alcohol (4:51) Alcohol Can Be Adding Fuel To The Fire (11:22) Drinking in Social Settings (12:42) #1: Order A Mocktail With Confidence (15:45) #2: You Can Have The Drink Poured But Not Drink It (17:20) #3: I'll Start With Water Thanks (19:07) #4: Keep It Simple and Say No Thanks (20:15) #5: The Toasting Trick (22:57) #6: Drink Gets Lost Throughout The Night---------------------Follow @vanessagfitness on Instagram for daily fitness tips & motivation. ---------------------Download Our FREE Metabolism-Boosting Workout Program---------------------Join the Women's Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!---------------------Click here to send me a message on Facebook and we'll see how I can help or what best free resources I can share!---------------------Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!---------------------Check out our Youtube Channel!---------------------Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!

Women are not small men and it's time to start working with instead of against your body! Both Mindy Pelz and Alyssa Vitti emphasize that women aren't small men — we operate on a ~28-day infradian rhythm (vs the male 24-hour circadian rhythm), which affects:Metabolism Energy Mood Stress response Nutrient needs Strength & recovery capacity Syncing your habits with your hormonal shifts can help you:  ✔ Burn fat more efficiently✔ Gain muscle with less burnout✔ Prevent hormone imbalances✔ Feel more energized, focused, and in flow✔ Reduce symptoms like PMS, fatigue, anxiety, and cravings In this episode, we're going to look at the relationship estrogen and progesterone have on stress, highlight each phase of the menstrual cycle with training and nutrition recommendations during each phase, discuss overall cycle syncing benefits, and more!  Time Stamps: (2:44) The Circadian Rhythm (3:32) The Lesser Known Infradian Rhythm (6:42) Understanding Yourself First (9:35) Estrogen and Progesterone (13:02) Intermittent Fasting Example (17:40) Progesterone and Stress (22:15) What This Looks Like In Real Life (26:12) The Follicular Phase (36:22) Pulling Back on Training (40:58) Send This To Your Husband---------------------Follow @vanessagfitness on Instagram for daily fitness tips & motivation. ---------------------Download Our FREE Metabolism-Boosting Workout Program---------------------Join the Women's Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!---------------------Click here to send me a message on Facebook and we'll see how I can help or what best free resources I can share!---------------------Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!---------------------Check out our Youtube Channel!---------------------Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!

Are you intrigued by this week's title? That title is called a hook. A hook is something that gets your attention because it opens a loop in your brain, and gets you to keep reading/watching/listening until that loop is closed. Why do certain reels on Instagram get you to pause and watch them through? Because there is text or video or something that hooks you in by opening that loop in your brain. This little-known psychological phenomenon is called the Zeigarnik effect, coined by Dr. Bluma Zeigarnik.  This is why every episode of a good show ends in a cliffhanger. (It's why I'm really angry with the author of the Fourth Wing series… leaving every book with a cliffhanger.) It's also the same reason why many high-performing women find themselves overwhelmed quickly when making changes in their health and fitness. These women are giving their all in every area, but just like your computer only has so much RAM and you can only have so many tabs open before it slows down, you can only do so many things before your executive function (the “management system” of your brain) gets taxed. Add in stress, poor sleep, anxiety (all common symptoms of hormone imbalances) and your executive function is even more limited. The Zeigarnik effect states ''Our minds quickly forget finished tasks. However, they are programmed to continually interrupt us with reminders of unfinished tasks.” In other words, the Zeigarnik effect causes you to have lingering thoughts about the to-do's you haven't done, the deliverables you have yet to finish because your brain is looking for closure. We can hack this effect (the same way I've hacked netflix by pausing episodes in the lull instead of finishing the episode) by reducing cognitive overload. So how do we do that when we have a million priorities? In this episode, I'm going to share with you 4 key ways and strategies to mitigate the Zeigarnik effect that is causing you a lot of overwhelm and stress when it comes to your health and fitness goals. Let us know your biggest takeaway from this episode! Time Stamps: (1:15) Intrigued By This Week's Title? (2:27) The Concept of Hooks (7:32) Why This Effect Exists (15:14) #1: Top 3 Priorities (18:06) #2: Consistency (28:35) #3: Chucking 2 Minute Tasks (33:27) #4: Mind Management (37:34) You Once Prayed For These Tasks (42:55) The Power of Breath Work (45:25) Please Share with A Friend---------------------Follow @vanessagfitness on Instagram for daily fitness tips & motivation. ---------------------Download Our FREE Metabolism-Boosting Workout Program---------------------Join the Women's Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!---------------------Click here to send me a message on Facebook and we'll see how I can help or what best free resources I can share!---------------------Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!---------------------Check out our Youtube Channel!---------------------Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!

At one point I cried to my doctor because I was just so frustrated…. I thought I needed to eat less, be stricter, exercise harder but none of it was working. In fact, I found myself gaining weight, looking puffier, and feeling more exhausted the harder I tried. Does this sound familiar? "You're just being lazy. It's all in your head" is what I kept telling myself and that only made things worse mentally. It wasn't until I dug deeper into my hormone health and found the root cause I was able to start truly healing and getting back to myself. In this episode, I'm going to explain the four key changes that I implemented that made all the difference for me. We will cover why I backed off of my training, learned to nourish my adrenals with proper nutrition, cut back on caffeine which was incredibly hard at the time, and learned to rebalance my circadian rhythm.  Time Stamps: (0:25) Team Coming Into Town (1:32) The Adrenals (3:05) My Hormone Healing Journey (5:15) What To Look For With Adrenal Fatigue (9:15) Pulling Back Intensity (11:25) Nourishing Your Adrenals (14:28) Magnesium Rich Foods (16:18) Hydration and Electrolytes (19:12) Proper Supplementation (19:54) Cutting Back on Caffeine (21:15) Prioritizing Sleep (25:05) We Can't Work With Everyone---------------------Follow @vanessagfitness on Instagram for daily fitness tips & motivation. ---------------------Download Our FREE Metabolism-Boosting Workout Program---------------------Join the Women's Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!---------------------Click here to send me a message on Facebook and we'll see how I can help or what best free resources I can share!---------------------Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!---------------------Check out our Youtube Channel!---------------------Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!

Dom and Chris open the Pre-Fixe with their thoughts on the finale of The White Lotus (SPOILERS!), and then discuss Meghan's jam being "Sold Out" immediately, JoJo Siwa going on Big Brother UK, and being a week away from Katy, Gayle, and Lauren starring in their version of Muppets in Space. Then host of Little Miss Recap Amye Archer joins to fix Hayden Panettiere. They reflect on her time on Heroes, Nashville, and of course, Bring It On 3: All Or Nothing.You can find Amye at @littlemissrecap and find her podcast Little Miss Recap here.You can find Dom at dommentary.com.You can find Chris at @thechrisderosa.Follow the show at @fixingfamouspeople and on YouTube.Subscribe to the Patreon Fixing Bonus People here.Or Subscribe to A La Carte Episodes in the Apple Podcast App.Write a review and let us know who you want us to fix!See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

So excited to have Coach Jodi Stonehocker on the podcast today!  Jodi joined our team at the end of 2024, but she came to us with tremendous experience having been a nutrition coach since 2015, collecting multiple certifications across the years to grow her specialties, from CrossFit Level 1 & 2, Precision Nutrition, MMU Level 1, and even FDN-P- Functional Diagnostic Nutrition Practitioner.  Her passion for helping women started with her own journey, growing up watching her parents experience multiple health challenges and seeing her mom in and out of doctors offices with a brain tumor... Ultimately Jodi knew she wanted to put herself on a different path of better health.  She was always athletic, from competitive cheerleading to CrossFit, but eventually her body could no longer handle overtraining and undereating, and she developed Hashimotos, which is an autoimmune disease of the thyroid. This is what led her down the path of functional health and really diving into both how the body works on a scientific biological level as well as doing the deep work in mindset, realizing that so many women like herself need more than basic nutrition and fitness coaching.  Now she has her Hashimotos in remission and loves to teach other women how to live a balanced life with holistic health habits and a good mind/body balance. Jodi lives in Utah with her husband and 5 & 7 year old boys. They are an active family who love skiing, surfing, hiking, and anything outdoors! In this episode, we dive into Jodi's background and why she went the functional route after her second child, finding balance with Crossfit, why she finds so much joy in 1-1 coaching, and more! Time Stamps: (0:10) Introducing Assistant Coach Jodi (8:10) Choosing The Functional Route After 2nd Child (11:30) Finding Balance with Crossfit (16:12) The Joy of 1-1 Coaching (18:30) Integrating A Holistic Approach (22:36) How To Do It All As A Mom (25:20) You Are Not Broken (26:46) Where To Find Jodi---------------------Follow @vanessagfitness on Instagram for daily fitness tips & motivation. ---------------------Download Our FREE Metabolism-Boosting Workout Program---------------------Join the Women's Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!---------------------Click here to send me a message on Facebook and we'll see how I can help or what best free resources I can share!---------------------Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!---------------------Check out our Youtube Channel!---------------------Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!

I woke up today feeling like today is going to be a bad day and if you've done this too you aren't alone... Even with all the biohacking tricks in the world and dialed in morning routines, you are still human and you won't feel 100% every single day.  This is the 50/50 of life I like to refer to. We can't have good days without the bad and in this episode, I want to share what I do on my off or "bad" days so it doesn't spiral into several days or even weeks. One of my favorite things to do is look at my feelings wheel and gain some awareness on exactly what I'm feeling at that moment. Awareness is absolutely key here. Then I download those thoughts onto paper, get them out, and visit some new thoughts and/or mantras that I have collected and integrated into my life over the past few years. Then I ask myself how I can get out of my own head and into my body by changing my physical state. This works like a charm. Then I remind myself that the work just needs doing and to take action anyway. Listen in as I dive deeper into these thoughts and let us know if this perspective shift helps you on your off days!  Time Stamps: (1:37) Feeling Off The Past Two Weeks (3:49) How I Got To This Point (6:03) The Feelings Wheel (10:32) The Reality of Owning a Business (18:47) You Aren't Alone (22:52) Remembering Your Priorities (27:12) Important Affirmations (31:57) Going Forward After This---------------------Follow @vanessagfitness on Instagram for daily fitness tips & motivation. ---------------------Download Our FREE Metabolism-Boosting Workout Program---------------------Join the Women's Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!---------------------Click here to send me a message on Facebook and we'll see how I can help or what best free resources I can share!---------------------Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!---------------------Check out our Youtube Channel!---------------------Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!

We receive so many questions about labs that we wanted to take this week's episode and dive deep into some of your most popular questions! Whether you think you need you need certain lab tests drawn based on the symptoms you are experiencing or if you are just curious and thinking about your future health, we'll cover some of the most popular tests today and answer some specific questions around them. Some questions include: I can only invest in one right now… DUTCH test or GI Map? When do I take a DUTCH test if I don't have a regular cycle? What labs can I do while on birth control? If I'm trying to get pregnant, is a DUTCH test a good idea? Can I do a DUTCH test while postmenopausal and on HRT? AND What labs should I ask my doctor for? If you have questions beyond this episode, please DM us and let us know!  Time Stamps: (2:58) Investing In One Lab Test: GI Map or Dutch Test? (8:02) Giving Clients Insight Inside of Vital Spark (8:27) Dutch Test With An Irregular Cycle (12:16) Finding Your Ovulation Window (14:14) Labs On Birth Control (17:57) Dutch Test and Pregnancy (20:30) Dutch Test, Postmenopausal, and on HRT (22:19) What Labs Should You Ask Your Doctor For? (23:55) CMP Test---------------------Follow @vanessagfitness on Instagram for daily fitness tips & motivation. ---------------------Download Our FREE Metabolism-Boosting Workout Program---------------------Join the Women's Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!---------------------Click here to send me a message on Facebook and we'll see how I can help or what best free resources I can share!---------------------Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!---------------------Check out our Youtube Channel!---------------------Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!

Tired of food obsession, body anxiety, and the constant comparison trap? In this episode of Ditch the Binge, Renae dives into the ultimate flex—not giving a damn about what others are doing with their food, weight, or bodies.She shares insights from a recent trip where she was surrounded by diet talk and weight loss chatter—something she used to spiral over. But instead of reacting, she just... didn't care. And that, she explains, is the ultimate peace of mind.Tune in to hear:How her journey took her from obsessing to indifference when it comes to diet cultureThe mental shift that freed her from comparing her body to othersWhy the real win isn't weight loss—it's not letting food and body talk control your lifeHow to navigate relationships where diet and weight talk is constantPLUS—Renae spills the details on her FREE challenge: Eat Like a Confident B*tch (March 24-29), where she'll help you quiet the food noise, stop obsessing, and feel saner around food. Sign up here! Be sure to connect with me on IG here.Check out my website HERE.

I've felt restricted around all different types of eating so I get it... I've had clients who I give the same protocol to and one person says “this is too restrictive” and another person says “this is great”One thing I've really learned over the years is that restriction is a feeling, not a fact. And it comes down to our own thought patterns, which can be influenced by our beliefs and past experiences. There are things I used to find restrictive- like not drinking alcohol, limiting caffeine- that are just part of what I do now and don't feel restrictive at all. This is where individualization comes in, and is a big reason why we don't just give cookie cutter plans to people. We often make RECOMMENDATIONS based on people's health history, symptoms, goals, etc. and then further tailor those recommendations based on labs, but the recommendations are a starting point… some people will come back and say “is there more we can do, I want to tackle this as fast as possible and as effectively as possible, so if there's anything else you think would help, I'm ready to do anything” in which case we might make the plan even more detailed or “intense” For others, they might say “this feels really restrictive, I don't know how I can do this, I'm freaking out”, in which case we simplify the plan. Plans are never black and white, they are a spectrum of grey, and we need to find each person's ideal spot of grey where they are able to move the needle and follow the plan. At the end of the day, restriction is a feeling, and it is one that we can approach like any other feeling that comes up. In this episode, we'll tackle the concept of restriction and hopefully give you a different lens to view it in route to your health and nutrition goals. Time Stamps: (1:26) Feeling Restrictive(5:27) Changing The Plan or How We Think About It(11:02) The Personalized Process(13:47) Asking Yourself Questions Around Restriction(17:32) Verbal Abuse Example(21:17) How To Challenge Your Thoughts---------------------Follow @vanessagfitness on Instagram for daily fitness tips & motivation. ---------------------Download Our FREE Metabolism-Boosting Workout Program---------------------Join the Women's Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!---------------------Click here to send me a message on Facebook and we'll see how I can help or what best free resources I can share!---------------------Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!---------------------Check out our Youtube Channel!---------------------Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!

– Does this Phil Maton signing matter?– That was quietly a great outcome for the Blues last night.– The Athletic MLB writer Tim Britton– Questions and Answers– Does this make you reconsider your stance on it being an All-Or-Nothing season for Walker?– NFL Quick Hitters– 20 Most Important Cardinals #12 Michael McGreevy– The Junk Drawer– What's our level of concern on the Cardinals offense?– Believe it or Not– Blues analyst Joey Vitale– BK & Ferrario Rewind Learn more about your ad choices. Visit podcastchoices.com/adchoicesSee Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

– Does this Phil Maton signing matter? – That was quietly a great outcome for the Blues last night. – The Athletic MLB writer Tim Britton – Questions and Answers – Does this make you reconsider your stance on it being an All-Or-Nothing season for Walker? – NFL Quick Hitters – 20 Most Important Cardinals #12 Michael McGreevy – The Junk Drawer – What's our level of concern on the Cardinals offense? – Believe it or Not – Blues analyst Joey Vitale – BK & Ferrario Rewind Learn more about your ad choices. Visit podcastchoices.com/adchoices

We lost a sweet family dog very unexpectedly this past week and it got me thinking a lot about life and how perceive our expectations... A lot of tears, frustrations, and other emotions throughout that morning and a lot of my thoughts came back to the expectations or misexpectations we put on life circumstances. Although Stella was older, we always forgot just how old she was because of how young and spry she always SEEMED. And in comparison, the other family dog, Levi—who is 2 years older than her— APPEARED old in every way. We have been expecting his “time” to come for about 2 years now… preparing mentally for it to happen at a moments' notice. For Stella, none of us were expecting she would go first, and none of us were expecting her to go like this. Playful and energetic right until the very end. If anyone had any concerns about it, some of my siblings and I would've made more of an effort to be with her in the last week.  One sibling beating herself up over the fact that this dog was originally hers as a puppy, and she ALMOST came home to my parent's house last night, but had a change of plans, and for that reason didn't get to see her one more time or be there when it happened. How often do we have strong emotions come up in day to day life that wouldn't be as strong if our expectations had just been aligned with the reality? If we had expected to lose a dog in her older age today, after living a beautiful life, we probably would feel peaceful instead of distraught. A tangible example for day to day life… how often do you go into the week thinking “I'm going to eat healthy, hit my macros, and go to the gym X times” but then work gets busy, you forget to track, you miss a workout, and then you think “this sucks” and feel upset? What if you spent some time going into the week planning as best you can for what you KNOW is on your plate— or even just being real with yourself if you have a career that can ramp up or down in busyness in a moment's notice— and set really realistic expectations for the week, even if it's not what you WANT the week to look like?  Would you feel a lot better if you missed the gym? Probably. And just feeling slightly better can be the difference between you adjusting the plan and continuing to move forward vs. giving up on the plan and “starting over next week.” I even felt this with a vacation recently… where I had labeled it as a “vacation” because we were going to Cancun, Mexico, and I had expectations of coming home feeling refreshed and relaxed because that's what usually happens on beach vacations. But the reality is that this was not a vacation, but a time spent working remotely while also being with friends in Mexico outside of working.  This led to resentment and frustration when working, feeling more physically run down because I wasn't resting, and coming home with thoughts like “maybe I just shouldn't have even gone”… yet if I had gone in with the right expectations, I still might've felt tired coming home, but I would've had thoughts like “it's worth it because that was so fun, and how cool that I have a job where I can work remotely in beautiful places?!” At the end of the day, if you're not happy with the reality… it didn't/isn't matching your expectations… then you can either change your expectations or change your reality. But don't sit between the middle indulging in really negative emotions when you are in control of the way you think about your situation. I'm not saying to just NOT feel negative emotions (trust me, I'm feeling them today), but I do think we can also choose to look at the “bright side.” Listen in as we talk through this thought process together and RIP Stella. While I wish I could've hugged you one more time, I'm happy to know that it was quick, that a family member was home, and that you did live such a great life right up to the end. Time Stamps: (3:32) Losing A Family Pet (6:52) Expectations and Our Feelings (8:29) Your Expectations and Your Fitness Goals (12:02) Managing Expectations and Reality (19:42) The Power of Awareness (23:22) Our Team at Vital Spark (26:29) Working On Your Expectations---------------------Follow @vanessagfitness on Instagram for daily fitness tips & motivation. ---------------------Download Our FREE Metabolism-Boosting Workout Program---------------------Join the Women's Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!---------------------Click here to send me a message on Facebook and we'll see how I can help or what best free resources I can share!---------------------Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!---------------------Check out our Youtube Channel!---------------------Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!

The Matts are joined by Trump chronicler supreme, Michael Wolff, whose new book All Or Nothing is a riveting and revelatory telling of Trump's extraordinary journey back to the White House. What are the characteristics that turned a seemingly irredeemable position into a second term? What do his inner circle really think of him? Why does Melania “hate his f***ing guts?” What triggered such an explosion against Zelensky? What has Putin got over him? And how can Europe deal with a President who thrives on instinct, without a plan or philosophy? All this and more in an interview both entertaining and terrifying. If you want to get inside Trump's head, for better or worse, this is the place. Enjoy!Buy All Or Nothing by Michael Wolff via our affiliate link and help support the podcast: https://uk.bookshop.org/a/13277/9781408713945EXCLUSIVE OFFER: Get The New European for just £1 for the first month. Head to theneweuropean.co.uk/2matts Hosted on Acast. See acast.com/privacy for more information.

You are bombarded by fitness and health information every single day but there are only a few truths you need to focus on... It can be extremely overwhelming in today's society with ads and content everywhere talking about what you should be worried about when it comes to your health and fitness and we know that pain too. As a health and nutrition company ourselves, we understand it can be a lot so in today's episode, I want to focus on three fitness truths that I believe every woman needs to hear. These truths contradict a lot of what you'll conventionally hear and we think that's a good thing. We'll cover why you don't need to spend as much time in the gym as you think you do, why building bigger muscles is the goal and not getting "toned",  and why effective isn't the same as intense. Let us know which one surprised you the most and if this was helpful! Time Stamps: (1:22) Coming Back From Travel (1:52) Recent Viral Post (8:02) #1: You Don't Need To Spend A Ton of Time In The Gym (14:02) #2: Building Bigger Muscles (19:20) #3: Effective Is Not The Same As Intense (27:57) Please Rate and Review---------------------Follow @vanessagfitness on Instagram for daily fitness tips & motivation. ---------------------Download Our FREE Metabolism-Boosting Workout Program---------------------Join the Women's Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!---------------------Click here to send me a message on Facebook and we'll see how I can help or what best free resources I can share!---------------------Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!---------------------Check out our Youtube Channel!---------------------Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!

There's no half-way on Prog-Watch this week, as we get ALL OR NOTHING! With tons of tasty, themed tunes from Starcastle, UK, Traffic, Gentle Giant, David Gilmour, Jethro Tull, George Harrison, Unitopia, Steve Howe, Lobate Scarp, The Cars, Rush, Blind Faith, Kevin Gilbert, Arc Of Life, Peter Banks, Mott The Hoople, and The Alan Parsons Project!  

We're so excited to share another incredible coach here at Vital Spark with you Coach Whitney! Coach Whitney joined our team last summer and she came to us with a ton of experience as a coach with 2 years of online coaching and 4 years of in-person training experience.  She's helped hundreds of women transform their bodies. As a pre and postnatal specialist and women's coaching specialist, along with experience working with a lot of perimenopausal clients, she has an impressive resume.⁣ ⁣But she isn't just a powerhouse coach, she has been in the shoes of so many of you!⁣ After sadly losing her mom to breast cancer at a young age, Whit turned her pain into purpose and fell in love with understanding women's health holistically.⁣ Then once she found herself postpartum and with a hypothyroidism diagnosis, she found herself diving even deeper into her own health to prove first-hand that no diagnosis or circumstance has to hold you back from reaching your goals! ⁣ She lost 20lbs and regained her energy, and is now thriving as a mom to 2-year-old Emma and baby Brooklyn, living with her husband and dogs outside of Asheville, NC.⁣ I'm so excited to finally have Whit joining us on the podcast so you all can hear a bit about her story, learn from her experiences, and see why she is such an impressive and loved coach here at Vital Spark.  I personally think that Whit is simultaneously one of the sweetest and mentally toughest people I know. In the time that I've known her I've watched her overcome hardships personally, and always doing so with a smile on her face, ready to share what she is grateful for and still show up and give her clients her all.  Time Stamps:  (1:13) Welcome Coach Whitney! (3:58) Body Image Issues in High School (7:20) Testing TSH Levels and Coming Back “Normal” (14:07) Imposter Syndrome (16:36) The Postpartum Journey (20:12) Full Blown Panic Mode With Second Pregnancy (27:37) Facing Adversity (32:31) Ideal Takeaway For You (33:52) Where To Find Coach Whit---------------------Follow @vanessagfitness on Instagram for daily fitness tips & motivation. ---------------------Download Our FREE Metabolism-Boosting Workout Program---------------------Join the Women's Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!---------------------Click here to send me a message on Facebook and we'll see how I can help or what best free resources I can share!---------------------Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!---------------------Check out our Youtube Channel!---------------------Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!

It's normal to say that you have weird cravings when you're pregnant and experiencing all those hormonal changes…  Why is it not more normal to talk about how our day to day cravings could relate back to hormonal changes? You know those times where you are craving those salty pretzels or something savory and you're not really sure why? In this episode we're going to cover some of the most common cravings we experience, and how they could actually be your body communicating with you about your hormones or nutrient status. Many of these explanations are not reasons for us to justify having the thing, but for us to be kinder to ourselves when we struggle with wanting these things or overconsuming these things. Rather than treating the craving by giving the body what it's craving, let's understand WHY we're craving it, and address the root issue. We will cover 5 of the most prominent cravings including salt, sugar and carb, fat, caffeine, and chocolate cravings and why they might be coming up for you.  Time Stamps: (2:05) Increased Cravings This Cycle (4:52) Specific Cravings (7:37) #1: Salt Cravings (15:24) #2: Sugar and Carb Cravings (22:12) #3: Fat Cravings (24:52) #4: Caffeine Cravings (27:54) Insulin Resistance (28:37) #5: Chocolate Cravings---------------------Follow @vanessagfitness on Instagram for daily fitness tips & motivation. ---------------------Download Our FREE Metabolism-Boosting Workout Program---------------------Join the Women's Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!---------------------Click here to send me a message on Facebook and we'll see how I can help or what best free resources I can share!---------------------Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!---------------------Check out our Youtube Channel!---------------------Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!

It's time for a pep talk... My motto this year is lean into discomfort. Nothing worth doing comes easy. The price of feeling good is also feeling bad. That's the 50/50 of life. Trying to never feel bad is like trying to outrun your own shadow. Thoughts are like fire: it can cook you dinner or it can burn your house down. It can save you or it can destroy you. You can do hard things. Your brain just wants to make you believe you can't. Think of it like working out. The weights don't become lighter over time, you get stronger. Just because you feel bad doesn't mean you need to change anything (except maybe your own mindset). We hope this episode is a reminder that the things worth pursing are hard, you'll be better for going through it, and trust yourself to push through the tough times.  Time Stamps: (2:47) A Needed Pep Talk Around Hard Things (5:25) Lean Into Discomfort (8:17) What Omar Is Most Proud Of Himself For (10:06) Alcohol Example (18:55) Unpacking With Someone Else (21:20) Tangible Step By Step Process (24:47) What Would My Mentor Think?---------------------Follow @vanessagfitness on Instagram for daily fitness tips & motivation. ---------------------Download Our FREE Metabolism-Boosting Workout Program---------------------Join the Women's Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!---------------------Click here to send me a message on Facebook and we'll see how I can help or what best free resources I can share!---------------------Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!---------------------Check out our Youtube Channel!---------------------Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!

We can't wait to share an interview that's long overdue with a new coach to Vital Spark, Coach MacKenzie! MacKenzie joined our team late summer 2024. She came to us with an impressive resume: a Bachelors in Exercise Science, Masters in Kinesiology, and Masters in Nursing, and a combined 9 years of experience as a Labor & Delivery Nurse, Athletic Trainer, and as an Online Coach!⁣ But she doesn't just have the knowledge and experience, she has walked the walk!⁣ Years of a demanding nursing schedule on top of having kids left her with severe hormonal imbalances, no longer looking and feeling like the athlete she had always been.⁣ Once she discovered functional health, her entire world changed! Now she lives the crazy life of being a working mom to 7-year-old Raelynn and 5-year-old Cayden, coaching Raelynn's softball team where they live outside of Nashville TN, managing a household with 2 dogs, and still maintaining her own health & fitness!⁣  I'm so excited for her to share her story with you all, so you can find out why she is such a loved coach on our tea Time Stamps: (1:32) Mckenzie's Background (4:05) Pursuing Athletic Training (6:32) Dreamed Working In Baseball (10:09) Shifting To Nursing School (13:42) Becoming A Mom (16:12) Going Through The FLUSH Protocol (23:30) Shifting Into Coaching (26:32) You're Right About Your Body (28:12) Where To Find---------------------Follow @vanessagfitness on Instagram for daily fitness tips & motivation. ---------------------Download Our FREE Metabolism-Boosting Workout Program---------------------Join the Women's Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!---------------------Click here to send me a message on Facebook and we'll see how I can help or what best free resources I can share!---------------------Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!---------------------Check out our Youtube Channel!---------------------Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!

If you have found yourself triggered recently...You know, when your body tenses, you immediately feel a wave of shame or anger, or you feel like you have to take action right away on something...Then this podcast is for you! If you are interested in learning more about working together: START HERE.If you want to join the Ballsy Broad Squad when it opens: START HERE.And make sure we are connected on IG HERE. Come say hey! 

Your doctor could be gatekeeping something that could transform your health... I know that's a bold statement and I wouldn't be saying it if I hadn't seen it change my life first hand and countless lives here at Vital Spark. I'm talking about Dutch tests and GI Maps and while there are many doctors out there that embrace these tests, many do not are are stuck in their old ways of practicing. I want you to be an advocate for your health and that starts with awareness and knowing what is available to you when it comes to testing and finding the root cause of your issues. In today's episode, we're going to be discussing why doctors might be against these tests, how these tests changed my life, full moon and testing, and much more! Time Stamps: (1:27) “Cold” In Florida Right Now (3:27) Functional Lab Testing (5:02) Why Doctors Might Be Against Testing (7:12) How These Tests Changed My Life (16:27) Full Moon and Testing (18:32) Client Example (22:32) The Future of These Tests (24:57) Please Rate and Review---------------------Follow @vanessagfitness on Instagram for daily fitness tips & motivation. ---------------------Download Our FREE Metabolism-Boosting Workout Program---------------------Join the Women's Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!---------------------Click here to send me a message on Facebook and we'll see how I can help or what best free resources I can share!---------------------Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!---------------------Check out our Youtube Channel!---------------------Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!

This might just be what you and your gut need in 2025... We talk about gut health a lot on this show and for good reason. There are so many ways our gut affects our overall health including the areas of digestive wellness, our immune system and health, our gut brain axis that affects our mood and mental well-being, and so much more. Our gut also plays a massive role in our metabolism and energy regulation for weight management and weight loss.  Some gut issues can look like: - Mood disorders- Stool changes- constipation, diarrhea- Abdominal bloating and gas- Feeling full quickly- Heartburn, GERD, reflux- Stomach pain, burning, or cramping, nausea- Hormonal imbalance (gut issues common in perimenopause)- Food sensitivity- IBS, IBD, Crohn's, colitis, etc- Autoimmune disease- Skin issues- eczema, acne, psoriasis- Nutrient deficiencies (poor absorption)- Getting sick often/easily To alleviate these issues, most go with taking medication, an antibiotic, go the FODMAP diet route, cut out gluten and dairy, or take random supplements. What if another route existed? In today's episode and Part 2 of these series, we're going to cover the specifics around the 5R gut protocol, what you need to know to utilize it, the 5 stages, and more! Time Stamps: (1:12) Part 1 Last Week(2:34) The Lawn Analogy(6:20) Planting The New Seeds(7:57) Prebiotics(10:52) The Repair Phase(11:56) Rebalance---------------------Follow @vanessagfitness on Instagram for daily fitness tips & motivation. ---------------------Download Our FREE Metabolism-Boosting Workout Program---------------------Join the Women's Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!---------------------Click here to send me a message on Facebook and we'll see how I can help or what best free resources I can share!---------------------Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!---------------------Check out our Youtube Channel!---------------------Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!

This might just be what you and your gut need in 2025... We talk about gut health a lot on this show and for good reason. There are so many ways our gut affects our overall health including the areas of digestive wellness, our immune system and health, our gut brain axis that affects our mood and mental well-being, and so much more. Our gut also plays a massive role in our metabolism and energy regulation for weight management and weight loss.  Some gut issues can look like: - Mood disorders- Stool changes- constipation, diarrhea- Abdominal bloating and gas- Feeling full quickly- Heartburn, GERD, reflux- Stomach pain, burning, or cramping, nausea- Hormonal imbalance (gut issues common in perimenopause)- Food sensitivity- IBS, IBD, Crohn's, colitis, etc- Autoimmune disease- Skin issues- eczema, acne, psoriasis- Nutrient deficiencies (poor absorption)- Getting sick often/easily To alleviate these issues, most go with taking medication, an antibiotic, go the FODMAP diet route, cut out gluten and dairy, or take random supplements. What if another route existed? In today's episode and Part 1 of these series, we're going to cover a lot of gut health topics that may be slowing your progress down and explain why the 5R gut protocol might be useful for you. Stick around for Part 2 where we'll dive into the protocol piece by piece. Time Stamps: (1:51) 5R Gut Protocol(2:37) The Importance of Gut Health(12:59) Noticing Changes In Your Gut Health(22:55) Gluten and Dairy(25:08) Why We Don't Recommend Supplements(26:17) The 5R Gut Protocol---------------------Follow @vanessagfitness on Instagram for daily fitness tips & motivation. ---------------------Download Our FREE Metabolism-Boosting Workout Program---------------------Join the Women's Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!---------------------Click here to send me a message on Facebook and we'll see how I can help or what best free resources I can share!---------------------Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!---------------------Check out our Youtube Channel!---------------------Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!

I tried a lot of things for hormone health in 2024… Some I've shared on social media and on this podcast and some have been complete flops that I will never share. I enjoy the trial and error and being a guinea pig for these modalities. To save you a bunch of time and effort, I want to share with you what I'm taking into 2025 when it comes to health hacks and self care practices. I'll list them below in case you want a detailed explanation of each and let me know which ones you take into 2025! Flush Protocol:Liver = 10-20% of metabolismFunctional foods, juices, supplements, and medical food powders to nourish thyroid and adrenalsI aim for 1-2x/year for ongoing maintenance, everyone can benefit from at least 1 flush in their lifetime! Follicular Phase Progressive Overload:Days 1-17ish I aim to increase my training volume (increased weights and/or reps) compared to prior month follicular phaseI reduce volume (or don't train at all) in luteal phase (Days 17+) Silent Walks:Helps with blood sugarSilent = nervous system supportingOverall movement = muy bueno!I aim to do 1-2 per day, the more the merrier! Scheduled Play Time:It's so important to broaden your life!Put play on your schedule and treat it as an appointment that can't be missed Lymphatic Drainage:Dry brushing, gua sha, lympathic massageHelps move lymph fluid for better detoxification (and aesthetics!) Weekly Yoga Class:I used to do a lot of yoga at home, but love going to a class 1x/weekVinyasa or Yin onlyI keep my practice restful- goal is nervous system management! Caffeine Limits:I've gone from drinking 600mg caffeine per day in 2021, to 0mg per day in 2023, to having 50-125mg per day in 2024 and feel great!This is MY limit that keeps my adrenals happy, yours might be different! Warmer Cold Plunges:I used to do plunges as often as possible and as cold as possible, but newer research suggests warmer and less often is more optimal for womenAim for 45+ degreesLess frequent during luteal phase Feast/Fast Cycles:Most women should NOT be fastingFasting only works if you have fed up and restored your hormones!I usually do light intermittent fasting around my follicular phase, and will throw in longer fasts around ovulation or menstruation every once in a while Sober periods:Started doing this by accidentGoing months without alcoholKeeps liver from getting sluggish IV Drips:Maybe 1x/quarter I'll do an IV dripIV therapy = almost 100% absorption compared to ~50% for pillsAnytime I feel like I'm getting sick or just feel run down I'll schedule an IV  Time Stamps: (2:39) Treating Myself As The Guinea Pig (3:32) The FLUSH Protocol (5:10) Favorite and Not Favorite Parts (7:49) Follicular Phase Overload Training (10:37) Silent Walks (13:12) Scheduled Play Time (17:22) Lymphatic Drainage (21:04) Limiting Caffeine Intake (23:13) Warmer Cold Plunges (24:49) Feast and Fast Cycles (27:22) Sober Cycles (29:30) IV Drips---------------------Follow @vanessagfitness on Instagram for daily fitness tips & motivation. ---------------------Download Our FREE Metabolism-Boosting Workout Program---------------------Join the Women's Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!---------------------Click here to send me a message on Facebook and we'll see how I can help or what best free resources I can share!---------------------Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!---------------------Check out our Youtube Channel!---------------------Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!

Have you ever had a quote or short essay completely change how you look at something? Whether it's gaining awareness about something new or looking at an old problem through a new lens, seeing and hearing other's perspectives can change our hearts and minds for better or for worse sometimes. In today's episode, I want to focus around a central subject about how you feel in your body and the many factors that can contribute to that feeling. I want to share one of my favorite books recently titled, "101 Essays That Will Change the Way You Think" by Breanna West and specifically share 18 short passages from this book and give you my interpretation of what they mean. Please let me know if you have a favorite one and Happy New Year! Time Stamps: (1:43) Favorite Thing About Christmas (4:44) The Relationship With Your Body (7:37) Your Kids Hear and Internalize Everything (8:52) Photoshop and The Distortion of Reality (12:57) Judging Others and Your Opinion Of Yourself (16:10) Your Friends and How They Treat Their Body (17:16) The Media You Consume (18:09) Your Heritage and Your Hometown (19:57) Relationships and Physical Expectations (21:16) The Journey vs A Destination (22:54) Genuine Friendships (24:00) Cat Calls (24:40) Your Body's Acceptability (27:07) The Sun and Vitality (28:24) Your Self-Worth (30:20) The Body of Celebrities (31:57) What Our Bodies Were Meant To Do---------------------Follow @vanessagfitness on Instagram for daily fitness tips & motivation. ---------------------Download Our FREE Metabolism-Boosting Workout Program---------------------Join the Women's Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!---------------------Click here to send me a message on Facebook and we'll see how I can help or what best free resources I can share!---------------------Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!---------------------Check out our Youtube Channel!---------------------Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!

In this episode, we're diving into why seeking approval from others often comes at the cost of abandoning yourself—and how to break free from the cycle of people-pleasing to focus on what truly matters: your own happiness and self-respect.....Make sure you connect with me on IG HERE.You can visit my site HERE.And get my book HERE. Apply to work together HERE.

Everyone wants to know how to eat to balance your hormones and I wish it was an easy answer... “Just tell me what to eat” people will ask.  I'm actually really happy that we as a culture have shifted away from the low fat of the 90's, low carb of the early 2000's, and the overall fearing calories of recent years, and are starting to bring awareness to eating FOR hormone health!  But we're also very much still a culture of processed foods and fast food. Everyone's living off caffeine and stress, and our blood sugar is all over the place. Eating to balance your hormones is a matter of going back to basics and eating in a well rounded & nourishing way. In this episode, we're going to share the 3 steps to follow to eat in a way that promotes balanced hormones including how to eat a mostly whole food diet, how to avoid eating naked carbs, and how to get 20-40 grams of protein at each meal. These steps have helped the thousands of women we've coached at Vital Spark and we hope they work for you too! Time Stamps: (1:32) It's The Mold! (2:08) Eating For Your Hormones (5:22) Diet Aka Did I Eat Today? (6:04) #1: Mostly Whole Food Diet (9:27) #2: Avoid Eating Only Naked Carbs (13:26) #3: Eating 20-40 Grams of Protein At Each Meal---------------------Follow @vanessagfitness on Instagram for daily fitness tips & motivation. ---------------------Download Our FREE Metabolism-Boosting Workout Program---------------------Join the Women's Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!---------------------Click here to send me a message on Facebook and we'll see how I can help or what best free resources I can share!---------------------Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!---------------------Check out our Youtube Channel!---------------------Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!

You've probably dipped your toes into the idea of joining Ballsy Broads—or maybe you've just been lurking, wondering if this is really the thing you need.You know that feeling in the back of your mind? The one whispering, “It's time to stop waiting and start doing something for me”? That's your gut talking—and it's time to trust her.This is where things start to shift. It's the moment you stop chasing perfection, start trusting yourself, and finally step into the life you actually want—on your terms.Consider this your official invitation to join the Ballsy Broad Squad.This isn't another group about green smoothies or Pilates (not that there's anything wrong with either).It's about ditching the nonsense—the kind that keeps you stuck and second-guessing yourself:❌ “I'm not good enough.”❌ “I don't know what I want.”❌ “I need to look a certain way to be worthy.”Here's what Ballsy Broad Squad is about:✨ Trusting yourself—your choices, your body, your instincts.✨ Getting clear on what you actually want (not what you think you should want).✨ Feeling confident enough to go after it—without needing anyone's approval.Here's what's waiting for you inside:✅ 2 Zoom Calls Every Month: Coaching, support, or just a friendly “HEY!”✅ Monthly Themes: From ditching perfectionism to building confidence and beyond.✅ Ongoing Group Support: A squad that gets it and has your back.✅ Lifetime Access: Pay once and you're in forever.

I was baby-sitting a 5-year-old girl (NOT my perfect little niece from this video) when I found myself shocked into silence… ⁣⁣⁣⁣⁣⁣My goal to get her to take a shower suddenly felt unimportant as I watched her stand in front of the mirror, put her hands on her cute little 5-year-old belly, and say ⁣⁣⁣⁣⁣⁣“I'm fat.”⁣⁣⁣⁣No idea how to respond (I was 16 at the time), I defaulted to “don't say that!”⁣⁣⁣⁣⁣⁣Of course, considering I was talking to a 5 year old, this just prompted a “why?”⁣⁣⁣⁣⁣⁣I too thought “why?”⁣⁣⁣⁣⁣⁣WHY is a FIVE year old girl picking apart her body?⁣⁣⁣⁣⁣⁣I was very familiar with the struggles of comparing my body to other girls in high school, ⁣⁣finding myself wearing looser shirts and positioning myself in photos to hide the parts of my body I was ashamed of… ⁣⁣⁣⁣⁣⁣But this was when I first realized just how much diet culture and negative body talk affect us.⁣⁣⁣⁣⁣When women say “I can't eat that” or “I'm on a diet”… girls hear that too.⁣⁣⁣This has always been a deep driver for me as a coach…⁣⁣⁣⁣Despite the 1000+ women my team and I have coached over the last 5 years, I was NOT put on this earth to help women lose weight.⁣⁣⁣⁣⁣⁣I was put on this earth to help women LOVE their bodies by HEALING them. ⁣⁣⁣⁣⁣Is weight loss often a part of that journey toward health? For sure!⁣⁣ And our girls are dang proud of the external transformations they achieve. ⁣⁣But these transformations come from a place of LOVE and wanting to give ourselves the gift of consistent energy, regular PMS-free cycles, freedom to eat foods without fear of GI issues… not from a place of self-hate or shame.⁣ In this episode, we'll discuss how to pull yourselves toward your goals in a positive way rather than being pushed by ego or in negative ways. This is a powerful mindset shift to head into the new year with and we hope you start adopting it today!  Time Stamps:  (0:42) Shared A Recent Story On Instagram (5:45) Pulling Ourselves Into The Positive (8:45) Imagine You Are Talking To A 5 Year Old (15:55) Our Individualized Approach---------------------Follow @vanessagfitness on Instagram for daily fitness tips & motivation. ---------------------Download Our FREE Metabolism-Boosting Workout Program---------------------Join the Women's Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!---------------------Click here to send me a message on Facebook and we'll see how I can help or what best free resources I can share!---------------------Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!---------------------Check out our Youtube Channel!---------------------Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!

Your echo chamber is louder than you think—and it's shaping your thoughts, choices, and confidence more than you realize. In this episode, we'll break down how the messages you're surrounded by impact your life and why it's time to rethink what you're tuning into. Plus, a look at how the Ballsy Broad Squad can help you rewrite the narrative and take back control.Ballsy Broads kicks off in January but the special Founder prices which includes lifetime access ends on Dec 20. Want to learn more? Click here. If you are on the fence or have a question, DM me on IG here.....

Would you believe me if I said the majority of our clients at Vital Spark consume 2000+ calories?  Many even higher! In order to understand this, you need to understand BMR. You have actual BMR, potential BMR, actual TDEE, and potential TDEE. Getting to potential TDEE will create a metabolism that is more forgiving to live a healthy, balanced lifestyle. For those who don't know, BMR stands for Basal Metabolic Rate and TDEE stands for Total Daily Energy Expenditure (we'll explain what these mean in the episode).  So how do we get to potential BMR and potential TDEE? BMR: Improve metabolic processes by working systems of the body: Adrenals, Thyroid, Liver, Gut, Sex hormones, and Insulin. TDEE: Increase NEAT: Work on habits and behaviors to increase activity levels, Increase energy by feeding up, Increase desire to get out and move by improving internal health (you're less inclined to play with your kids or do active adventures with friends when your PMS is terrible or your gut is irritated),  Optimize NEAT: Strength train > cardio, More calorie burn POST workout, Work smarter not harder, Make it shorter and more effective, which makes you more consistent with workouts. Optimize TEF: Work on food quality without unnecessarily removing foods and creating restriction. ADD don't subtract mindset This is why you'll see me share so many quotes or testimonial videos from clients saying how they're eating foods they used to restrict, and have LOST weight! Listen in as we go in detail about all of this and more!  Time Stamps:  (1:46) Quick Story You May Relate To (4:10) What Is BMR? (6:21) What Burns Calories (8:04) Diving Deeper Into BMR (10:02) Potential vs Actual TDEE (15:37) Our Process (18:32) The Calories Out Portion (20:08) Actions We Have Our Clients Work On (22:32) Food Quality---------------------Follow @vanessagfitness on Instagram for daily fitness tips & motivation. ---------------------Download Our FREE Metabolism-Boosting Workout Program---------------------Join the Women's Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!---------------------Click here to send me a message on Facebook and we'll see how I can help or what best free resources I can share!---------------------Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!---------------------Check out our Youtube Channel!---------------------Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!

We officially hit 200 episodes! We appreciate all of you that have listened to one, all (DM us if you have) or anything in between! Last episode we talked about how optimizing insulin and blood sugar is really the hidden gem for a lot of people's hormone healing and weight loss journeys, we chatted about how to know if you are insulin resistant or on the path toward insulin resistance, and we walked through the science of how these things actually work in the body so you can UNDERSTAND WHY this impacts your weight. This week let's chat about how to actually balance blood sugar from a nutrition, movement, and lifestyle perspective! First, I want to share a story about a woman named Susie who also listens to the Vanessa G Fitcast.  Susie just started her own business and is busier than ever. She sleeps 5-7 hours at best and often forgets to eat, leading to some binge eating at night and/or on the weekends. She has always carried a bit more weight than she would like so she has had a history of yo-yo diets in the past to try and lose the weight.  Nowadays she eats overall healthy, but truthfully her health isn't as much of a priority as it once was, as she is at her desk most of the day and doesn't have time for much activity. She listened to Episode 199 and starts to put the puzzle pieces together of how blood sugar could be playing a role in keeping her stuck. If you resonate with Susie, I have 6 foundational blood sugar balancing strategies that you can start using today that we've seen make a tremendous difference in the lives of our clients.  Let us know which ones you'll be incorporating soon!  Time Stamps: (1:12) Episode 200!!! (2:48) Last Week's Episode (4:15) Story Time (9:32) Insulin Surge (15:44) Consistent Meal Timing (18:50) Managing Fiber Intake (20:17) Awareness of Macros (24:12) Naked Carbs (29:37) Low Intensity Movement and Strength Training (31:57) Supplementation When Needed (33:42) Support From Specialists---------------------Follow @vanessagfitness on Instagram for daily fitness tips & motivation. ---------------------Download Our FREE Metabolism-Boosting Workout Program---------------------Join the Women's Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!---------------------Click here to send me a message on Facebook and we'll see how I can help or what best free resources I can share!---------------------Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!---------------------Check out our Youtube Channel!---------------------Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!

Can you approach "health" when you have struggled with disordered eating in the past?How do you do it?What do you avoid?In this week's episode, this is exactly what we are covering. -----Curious about working together? Start HERE.Come say hey on the gram HERE.

Optimizing insulin and blood sugar is really the hidden gem for a lot of people's hormone healing and weight loss journeys. After consuming food, especially carbs, blood sugar levels rise. The pancreas detects this increase and releases insulin. Insulin facilitates the update of glucose by cells, promoting conversion into energy or storage as glycogen in the liver and muscles. In periods of low blood sugar (fasting, between meals, or during physical activity), the pancreas releases glucagon to stimulate the liver to convert stored glycogen into glucose, releasing it into the bloodstream to raise blood glucose levels. Blood glucose levels are constantly changing within the body, and feedback mechanisms adjust insulin and glucagon release accordingly. Over time, insulin insensitivity can occur when blood sugars are consistently high, and the pancreas keeps on secreting big dumps of insulin, and the cells start to become resistant to it. Meaning that the message is sent, but it's never delivered or read.  To compensate, the pancreas will then secrete more insulin in order to push that message through. This can eventually lead to high levels of insulin and blood sugar at the same time! Insulin resistance can result in: Excess storage of fat, especially in the midsection (apple shape!) Reduced energy production. Less ability to burn calories and tap into fat stores. Poor blood sugar regulation. Muscle loss. Systemic inflammation and immune system issues. Other hormonal imbalances. It may also contribute to high triglyceride levels, low HDL cholesterol, high blood pressure, and propel you toward metabolic syndrome, increasing your risk of heart disease, stroke, and type 2 diabetes. In this episode, we want to take a deep dive into all things insulin and insulin resistance so you understand what your body is doing from a hormonal level and what you can do to counteract these potential consequences.  Everyone is different though so make sure you seek out those trained to handle more complex cases like us here at Vital Spark! Time Stamps: (2:14) Insulin Resistance (3:52) What Is Insulin? (6:20) Storage Forms of Glucose (8:29) What Happens When Blood Sugar Gets Low? (12:57) Omar's Honest Thoughts Where He's At (19:16) Common Signs of Insulin Resistance (24:44) Fasted Blood Insulin Marker (27:44) Normal vs Optimal (30:12) Tracking Blood Sugar---------------------Follow @vanessagfitness on Instagram for daily fitness tips & motivation. ---------------------Download Our FREE Metabolism-Boosting Workout Program---------------------Join the Women's Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!---------------------Click here to send me a message on Facebook and we'll see how I can help or what best free resources I can share!---------------------Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!---------------------Check out our Youtube Channel!---------------------Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!