2004 film by Q. Allan Brocka
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2 episodes with Eating Out
Jessica Sele! Comedian! Podcaster! Friend! Delight! More! Jessica is a super funny comedian whose podcast "Some Timeline" will be changing its name soon to "Late Stage Comedy." She will be starting a weekly live show at Fred 62 in LA called "Eating Out with Jessica Sele" and her IG is @jessicasele. We have a fun chat! You have a fun listen! And this is only the first HALF of our conversation. For part two, subscribe via Apple Podcasts OR simply head on over here to Patreon! Enjoy!
In this episode, we explore the strange signals people use to interpret global events, from Pentagon pizza orders and satellite data to the Big Mac Index and other unconventional measures of economic reality. We examine the decline of Google search, the rise of AI-powered alternatives, and why new tools are changing how people actually find information. For the “foolishness of the week”, we detail an unfortunate incident involving a piece of World War I artillery, before turning to a broader cultural debate about nostalgia for the 1950s. With guest Andrew Heaton, we unpack myths about work, gender roles, housing, healthcare, and prosperity, comparing mid-century life to modern standards of living. Along the way, we discuss food abundance, technological progress, wage compensation, inequality, and whether people genuinely want to return to the past or simply romanticize it from a distance. 00:00 Introduction and Overview 00:28 Pentagon Pizza Orders and “Pizza Intelligence” 02:51 Proxy Signals, Satellite Data, and the Waffle House Index 04:25 The Big Mac Index and Measuring Cost of Living 05:00 The Decline of Google Search and Sponsored Results 07:19 Switching Search Engines and the Myth of Google Monopoly 09:54 AI Search Tools and Why They Actually Work 11:28 Foolishness of the Week: World War I Artillery Incident 13:43 How Bad Ideas Escalate at Parties 15:51 Introducing Andrew Heaton 16:39 Was the 1950s a Time or a Place? 18:43 Economic Reality vs 1950s Nostalgia 20:58 Women's Work, Household Labor, and Misleading Myths 23:56 Food Costs, Eating Out, and Modern Abundance 25:46 Medicine, Lifespan, and Why 50s Healthcare Was Worse 27:57 Housing Size, Zoning, and the Cost of Homes 30:01 Cars, Air Conditioning, and Quality of Life Improvements 31:17 Mortgage Rates and Why Housing Feels Unaffordable Now 34:02 Manufacturing, Exports, and the “We Don't Make Anything” Myth 35:35 Agricultural Productivity and Modern Farming 37:19 Food Waste as a Measure of Prosperity 37:42 Great Depression Scarcity and Generational Habits 39:59 Transportation Costs and Higher Quality Modern Vehicles 42:50 Car Safety, Seatbelts, and Survival Rates 43:42 Wages, Benefits, and What “Compensation” Really Means 45:29 What the 1950s Actually Did Better 47:52 Inequality, Community, and Social Capital in the 50s 49:44 Technology, Isolation, and Choosing Modern Life 52:05 Longing for Silence from Technology 53:18 The Mythology of Happy Days Learn more about your ad choices. Visit podcastchoices.com/adchoices
Struggling with motivation lately? You're not broken and you're definitely not lazy. In this episode, I share a real-time reflection on why motivation feels shaky during seasons of massive identity transition, especially when life, work, and motherhood are all evolving at once. When our identity is clear, action feels easy but when we're questioning who we are becoming, everything can feel heavy and confusing. I break down why motivation is an unreliable driver and why waiting to “feel ready” keeps you stuck. We dive into the three things that actually create follow-through: commitment, identity, and systems. I'll challenge how you think about commitment (with a comparison that might sting a little), and explain why saying you're committed isn't the same as acting like it. We'll talk about how anchoring your actions to who you want to be, not just what you want to achieve, changes everything. I'll also walk through practical ways to reduce friction by building systems that support you on low-energy days. If you're in a season of transition, questioning your next chapter, or frustrated with your lack of consistency, this episode will help you reframe motivation and rebuild alignment. Stop waiting to feel motivated and start building something that works even when motivation is gone. Time Stamps: (2:02) Moving, Second Trimester, and The Swings of Motivation(4:17) Forcing Myself To Show Up This Month(8:17) Feel Motivated After The Action(10:41) Commitment, Identity, and Systems(10:52) What is Commitment?(17:36) Identity and Who You're Becoming(23:52) Systems(26:22) Tangible Steps You Can Take This Week(29:57) Giving You What You Need---------------------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!
In today's episode, I'm sitting down with Krista Moreland, one of our incredible functional health coaches here at Vital Spark, to share her story, her breaking point, and the moment that changed everything. Krista joined our team in early 2025 with over a decade of coaching experience, but her journey goes far deeper than credentials. Before motherhood, she was a two-sport college athlete whose identity was built on discipline, performance, and mental toughness. Then she became a mom, and everything she thought she knew about herself began to shift.Krista opens up about navigating early motherhood while caring for a medically complex baby, including her son's heart surgery at just four months old. She shares the shame, fear, and invisible stress she carried, and how food became her unexpected escape during that season. As a former athlete who had never used food emotionally, this struggle left her feeling confused and lost inside her own body. We talk about the identity shock no one prepares women for, especially high-achieving moms who are used to holding it all together.Krista takes us into the quiet breaking point that happened in her bathtub, where she realized no one was coming to rescue her. That moment wasn't about weight loss, but about choosing herself again. We explore how healing her relationship with food and her body changed the way she showed up as a mom, partner, and woman. This conversation is for any woman who feels like she used to know who she was and is ready to find her way back. Time Stamps: (3:08) Before Motherhood and College Days (6:54) Identity Shift to Motherhood (18:32) Leadership In The Home (23:22) Managing The Mind and Emotions (33:02) Where Coach Krista Is In Her Journey Right Now (37:10) You Are Not Broken (40:02) Where To Find Coach Krista---------------------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 you're getting everything done on the outside but feel exhausted, foggy, and feel like giving up on the inside, this episode is for you.High functioning burnout is the state where your nervous system stays on constant alert while your life keeps demanding more.It shows up most often in high achievers like entrepreneurs, corporate women, and medical professionals who are praised for pushing through.In this episode, I break down 18 subtle but powerful signs that your body is stuck between high cortisol and total collapse.We'll talk about why rest feels unsafe, stillness makes you anxious, and productivity comes in extreme waves instead of balance.You'll recognize the patterns of irritability, avoidance, overstimulation, and mental exhaustion that don't look like classic burnout.I explain what's actually happening inside your nervous system when you feel wired but tired, motivated but flat, social yet depleted.This isn't a motivation problem or a discipline issue, it's a regulation issue. You'll learn why pushing harder only deepens the loop and what happens if these signals are ignored long term.We'll connect the dots between chronic stress, dopamine crashes, cortisol dysregulation, and hormonal fallout.Most importantly, this episode will help you name what you're experiencing so you can stop blaming yourself.Burnout doesn't always look like quitting or falling apart, sometimes it looks like functioning too well for too long. If you want your life to feel as good as it looks, this conversation is a wake up call. Time Stamps: (1:20) Both Looking Good Today(2:22) Natalie Ellis Quote(3:35) Between High and Low Cortisol(5:18) 18 Signs You Are High Functioning Burnout(25:52) What To Look For If This Resonates With You---------------------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!
Megan EdgeIf you've been searching high and low for natural remedies but you feel disconnected from nature, this episode is for you! The medicine you need might be growing right under your nose. And you don't need to be a wilderness expert to find it. In this episode, Megan Edge, a master healer, educator, and expert on food as medicine, reveals how foraging for wild plants can transform your health, reduce stress, and even replace some medications. Whether you live in the city or near the forest, Megan shows you how to safely identify edible and medicinal plants in your own neighborhood and explains the profound mental and physical health benefits of connecting with nature. Listen now and learn how to bring nature into your life today! For show notes, visit https://fivejourneys.com/podcasts/how-to-find-nature-as-medicine-growing-right-outside-your-door/ Follow us on Instagram at https://www.instagram.com/feelfreakingamazing/ Related Episodes: Eat Healthy and Eco-Friendly Foods, with Stacie De Lucia Start Living Clean, with Lexi Davidson Stay Healthy when Eating Out, with Nicolette Richer Phytonutrients: the Key to Your Health, with Dr. Deanna Minich Cook Once, with Cassy Joy Garcia Repair Your Gut Microbiome with Food, with Dr. Mahmoud Ghannoum Functional Nutrition vs. Dieting: What Actually Works, with Andrea Nakayama
If fat loss has ever felt harder than it should, this episode will completely change how you think about dieting.After years of coaching women through fat loss, I've learned that success isn't about magic foods or extreme plans. It's about creating the right physiological and psychological environment with food.In this episode, I break down a simple, repeatable food framework that makes fat loss easier to stick to and faster to achieve.You'll learn why hunger management is the real key to consistency and how the right food choices naturally keep calories lower without feeling restrictive.I explain how micronutrient-dense foods support your thyroid, hormones, training performance, and energy so your body actually responds to a calorie deficit.We'll walk through the best carbohydrate sources for fat loss, including why potatoes, berries, oats, and non-starchy vegetables work so well. I'll cover the most effective lean protein options to stay full, preserve muscle, and keep your metabolism strong.You'll also learn how to use fats strategically without blowing your calorie target.I share a full sample day of eating so you can see exactly how this framework looks in real life.We'll talk through easy swaps and shortcuts for busy schedules so this plan is realistic, not perfect.This approach makes your diet simpler, more measurable, and far less stressful.It keeps your body healthy, responsive, and primed for fat loss instead of fighting it.If you want a meal plan that actually works with your body and your life, this episode is for you. Time Stamps: (2:06) How Should We Eat For Fat Loss? (4:36) Keeping Hunger Manageable (9:22) Remember SHREDS For Biofeedback (12:13) Macro Sources (14:42) Metabolic Flexibility (17:52) Berries and Antioxidants (23:42) Protein Sources (29:10) Sample Meal Plan (32:32) Making Fat Loss Easier---------------------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!
You want change more than anything, yet somehow you keep finding yourself back in the same frustrating patterns... and this episode explains why. If you have ever wondered why motivation fades, follow-through slips, and 2026 feels like it has to be different, this conversation is for you. We break down the hidden loop so many women live in: setting goals with hope, only to fall back into old habits and self-doubt. You will learn why this is not a discipline problem or a personal failure, but a very human pattern rooted in both nervous system protection and brain wiring. We explore the ancient concept of akrasia, the science of time inconsistency, and why resistance often shows up strongest when you want change the most. You will see how past experiences, especially control or criticism, can quietly fuel self-sabotage today. This episode walks you through clear signs you may be stuck in this cycle and why nothing is “wrong” with you. More importantly, we outline a new way forward that does not rely on willpower, pressure, or punishment. You will learn how to shift from control-based change to self-leadership rooted in care and alignment. We cover practical tools like reducing friction, designing your environment, and using implementation intentions so action becomes easier. This is about moving from self-sabotage into enkrateia — calm, grounded power over yourself. If you are ready for 2026 to be the year things finally stick, this episode is your turning point. Time Stamps: (2:00) Jumping Into 2026 With This Topic (4:17) Omar and Doomscrolling (7:37) Competing Motivations and Resistance (10:33) How To Break The Cycle (11:32) Notice The Awareness (13:04) Acknowledge The Consequences (17:02) Shifting From Control To Love (20:16) Setting Our Environment Up For Success (22:03) Reducing Friction (24:22) Implementation Intentions (28:02) Power Over Yourself Through Leadership---------------------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 you've tried every supplement, cleaned up your diet, and still can't shake that mental fog or fatigue, this episode might change everything. The answer isn't another pill. It's a nutrient-dense food your great-grandparents ate regularly, but that somehow got lost along the way. In this episode, James Barry, a celebrity chef with 20+ years of culinary experience cooking for clients like Tom Cruise and Barbara Streisand, reveals why organ meats are Mother Nature's original multivitamin and how you can get them into your diet without the taste or intimidation factor. Listen now and start eating nature's multivitamins today! For show notes, visit https://fivejourneys.com/podcasts/finally-clear-your-brain-fog-with-this-forgotten-superfood/ Follow us on Instagram at https://www.instagram.com/feelfreakingamazing/ Related Episodes Eat Healthy and Eco-Friendly Foods, with Stacie De Lucia Use the Right Supplements to Start Living Ageless, with Michele Drielick Stay Healthy when Eating Out, with Nicolette Richer Beyond Diets: How Your Genes Reveal the Ideal Eating Plan for You, with Dr. Sam Shay Eat Mushrooms for Better Gut Health and Immunity, with Dr. Anna Sitkoff Food Freedom and Life Boundaries, with Melissa Urban From Toxic Diet Culture to Food Peace, with Dr. Will Cole Repair Your Gut Microbiome with Food, with Dr. Mahmoud Ghannoum Identifying Food Intolerances Using The New Whole30, with Melissa Urban Functional Nutrition vs. Dieting: What Actually Works, with Andrea Nakayama Phytonutrients: the Key to Your Health, with Dr. Deanna Minich Lose Weight By Getting Healthy, with Ben Azadi Why 16 Hours Isn't Enough for True Fasting Benefits, with Dr. Chris Rhodes Heal Your Gut and Look Younger Using Peptides, with Dr. Edwin Lee
In Episode 205, I had some health hacks I was excited about and now it's time to review them... This year brought us so much in terms of family, a new home, new coaches, and a baby girl (surprise!) on the way! I wanted to take this episode to review some of the hacks I had talked about at the beginning of the year, see what stuck, what I actually enjoyed and didn't, and what's going to make the cut in 2026. Since this is my first pregnancy, some things like cold plunging will have to go on the back burner but I'm excited to share what I'm excited about and what I will be taking with me into 2026. Some topics like private healthcare and peptides are topics I want to cover more extensively in later episodes but wanted to mention them in today's episode because I think they are two big topics. DM me and let me know if there's any health hacks that you are ditching or including in your 2026 and Happy New Year from all of us at Vital Spark! Time Stamps: (1:11) Surrounded By Boxes (2:34) Gender Reveal (4:57) What I'm Bringing Into 2026 (5:52) What I Covered Last Year (19:02) Leaving Yoga Classes in 2025 (21:46) Caffeine Limits (24:27) Cold Plunges (26:42) Sober Periods (29:42) Health Optimization (31:37) Let Them Mentality (34:56) Private Healthcare (37:16) Peptides---------------------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!
This is a bitesize episode of 'The insuleoin Podcast - Redefining Diabetes'. Each week we'll take a look back into the archive of episodes and get you to think and reflective once more about some of the things we've learned over the past few years. This week's episode is taken from our Diabetes Awareness Month's 30x30 series. To hear the full episode check out episode [#27] 30x30: Eating Out. Hosted on Acast. See acast.com/privacy for more information.
Social anxiety is not a personality flaw, it is your nervous system doing its job a little too loudly. In this episode, we reframe awkwardness and self-consciousness as signals of alert, not evidence that something is wrong with you. If holiday parties, crowded rooms, or feeling “on” leave you tense and overthinking, this conversation will help you understand what is actually happening in your body. I walk you through seven gentle, practical tools designed to give your nervous system cues of safety so you can stay grounded and present. These are not mindset tricks or confidence hacks, they are body-based resets you can use in real time. You will learn how to quickly orient to the present moment, regulate your breath, and take micro breaks without disappearing. We talk about why food or drinks often become a coping tool in social settings and how to expand your options without judgment or restriction. You will also learn how to prepare simple connection cues so conversations feel less draining. This episode emphasizes choice, permission, and self-trust rather than forcing yourself to push through discomfort. Even using one of these tools can shift how safe your body feels. Confidence is not about being calm all the time, it is about knowing how to support yourself when you are activated. If you want to feel more at ease socially without changing who you are, this episode is for you. Time Stamps: (3:07) Social Anxiety and Awkwardness (8:03) #1: The Name and Notice Reset (9:03) #2: The Anger Breath (9:55) #3: The Micro-Step Away (10:48) #4: The Connection Cue (13:30) #5: The Pocket Script (15:51) #6: The Sensory Grounder (19:58) #7: The Permission Slip---------------------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!
In today's episode, I'm talking honestly about body image and not from a place of perfection, but from my real everyday experience. We'll unpack how constant exposure to food content, fitness trends, and curated lifestyles subtly shapes the way we think about our bodies. I share what intrusive thoughts around appearance can sound like and why they tend to show up when life slows down or feels uncertain. We talk about the arrival fallacy and the belief that once our body looks a certain way, we'll finally feel at peace and why that promise almost never delivers. I reflect on how comparison creeps in quietly and how it disconnects us from actually enjoying the lives we're building. This episode isn't about fixing your body; it's about understanding the mental patterns that keep you feeling dissatisfied even when things are objectively good. I also share perspective shifts that have helped me soften my relationship with my body without forcing positivity. We explore what it looks like to hold ambition and self-acceptance at the same time. If you've ever thought, “I should feel happier than this,” you're not alone. This conversation is an invitation to notice, not judge, the stories you're telling yourself. Body image isn't just about how you look. It's about how present you're able to be in your own life. And sometimes, the work isn't changing anything externally, but learning to arrive where you already are. Time Stamps: (1:32) Instagram Food Algorithms(7:26) The Intrusive Thoughts(9:02) Binging Landman(15:52) The Arrival Fallacy(20:49) Arthur Brooks Quote (23:12) Our New Home (31:32) Let Us Know If You Enjoyed Today's Episode---------------------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 you've ever been told your gut is “fine” but you still feel bloated, inflamed, exhausted, or stuck, this episode will change the way you look at your health. In today's episode, I break down what a GI Map actually is and why I use it as the starting point for almost every woman I work with. I explain the critical difference between what a traditional GI doctor looks for and what a GI Map is designed to uncover. While medical doctors are trained to find disease, this type of testing looks for dysfunction, the subtle imbalances that quietly sabotage your energy, hormones, digestion, and metabolism. I walk you through what the test measures, including bacteria, yeast, parasites, inflammation, leaky gut markers, and detox capacity. You'll learn why so many women get “normal” test results at the doctor's office but still feel anything but normal in their bodies. I share why skipping the gut and jumping straight into hormone work often leads to stalled progress and frustration. I also break down how we use GI Map results to create custom gut-healing protocols that go far beyond random supplements. We talk through the real-life signs that your gut might be your missing piece even if you don't have obvious digestive issues. I explain why this test alone isn't enough and how coaching and real-time adjustments are what make the process actually work. If you've been doing “all the right things” and still feel off, this episode will connect the dots for you. By the end, you'll understand whether a GI Map might be the next step in your healing journey and why guessing is no longer necessary. If you're ready for clarity instead of trial and error, this episode is for you. Time Stamps: (1:21) Home Ownership(4:40) GI Map's(6:32) Disease vs Dysfunction(9:50) What Is A GI Map?(12:27) Where We Start Our Vital Spark Clients(15:40) Your House Is On Fire(20:07) Episode 206 and 207(21:58) Would You Benefit From A GI Map?(29:47) What Happens After The GI Map---------------------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!
Have you ever had a craving or urge, but you just couldn't figure out where it came from? The day was fine, you weren't overly stressed… But you just couldn't resist that urge to eat. Today we're diving into this exact topic and how to allow and process even the ‘low-level' emotions that still drive your emotional eating habit, even if it comes days later. Because ultimately the emotions you don't process become the cravings you can't control. You'll also get a sneak peek into my new group coaching program, The Reclaiming: Reignite your passion. Rebuild your body. Rebirth the woman. Yes I'll help you Reclaim your body, but I'm also going to help you Reclaim your voice, your power, your self-trust, your self-worth, and reignite that passion and fire inside of you. If you've ever used food and relationships as survival strategies, this is for you. Your next best step is to schedule a free consultation at bodyyoucrave.com/schedule. On the call we'll explore your 1-year future vision, and what it actually looks like to put it into action. No more broken dreams, no more broken promises and “if-I-get-around-to-it” goals. One future, one focus: Reclaiming YOURSELF. If you haven't yet downloaded your free feelings wheel to help you better spot and break your emotional eating habit, grab it here: https://download.bodyyoucrave.com/feelings-wheel-sign-up Chapters (00:00:02) - Hungry for Love(00:00:26) - How to Handle Unpleasant Emotions (and Eating Out of Them(00:07:46) - How to manage an emotional eating pattern(00:09:19) - What Processing an Emotion Looks Like(00:11:52) - How to Notice the Differences Between Emotions(00:17:57) - Signs That Things Are Not Right With Someone(00:25:51) - How to Control Your Emotions in a Relationship(00:33:46) - Dream Girl Coaching(00:41:11) - This is Your Year to Heal Yourself(00:45:40) - Don't Be Afraid of Your Default Thoughts(00:47:22) - Break the Cycle
In this engaging conversation, Dr. Sanda Moldovan and James Barry discuss the significance of organ meats in nutrition, the impact of modern diets on health, and the importance of cooking at home. They explore the challenges of nutrient deficiencies in the American diet, the historical context of food consumption, and foundational health practices that can enhance well-being. The discussion also touches on the experience of appearing on Shark Tank and the broader implications of food choices on health. In this engaging conversation, Chef James Barry discusses the importance of embracing cooking without pressure, the comfort of real foods, and innovative ways to introduce organ meats into family meals. He emphasizes the nutritional benefits of organ meats, particularly for children, and shares practical tips for incorporating them into everyday cooking. The discussion also covers the sourcing and processing of Pluck seasoning, a product designed to make organ meats more accessible and enjoyable for families. Want to see more of The Holistic Dentistry Show? Watch our episodes on YouTube! Do you have a mouth- or body-related question for Dr. Sanda? Send her a message on Instagram! Remember, you're not healthy until your mouth is healthy. So take care of it in the most natural way. Key Takeaways: (00:00) Introduction and Shark Tank Experience (02:52) The Importance of Organ Meats (06:03) Nutritional Deficiencies and Modern Diets (09:03) The Shift in Food Consumption (11:59) Foundational Health Practices (14:59) Cooking at Home vs Eating Out (16:22) Embracing Cooking Without Pressure (19:23) The Comfort of Real Foods (23:42) Introducing Organ Meats to Kids (26:28) The Nutritional Power of Organ Meats (30:41) From Farm to Pluck: The Process (33:04) Creative Ways to Incorporate Organ Meats Guest Info Social https://www.instagram.com/eatpluck/ https://www.instagram.com/chefjamesbarry/ Links https://eatpluck.com/everydayancestral/ https://eatpluck.com Podcast https://www.youtube.com/@EverydayAncestral Connect With Us: AskDrSanda | YouTube BeverlyHillsDentalHealth.com | Instagram DrSandaMoldovan.com | Instagram Orasana.com | Instagram
If you woke up extra puffy, bloated, or sluggish after Thanksgiving, you're not alone. Today I'm walking you through the exact protocol I'd use to feel normal again fast. In this episode, I break down a simple A.M., P.M. routine designed to calm inflammation, support lymphatic flow, reset your circadian rhythm, and get your digestion back on track. We start with a morning lineup that helps your body de-bloat naturally: dandelion and peppermint tea, sunrise exposure, gentle lymphatic drainage, and a cold plunge or face dunk to clear the fog. I'll share why “easy-to-digest” meals like eggs, fruit, ground turkey, and white rice speed up recovery after a heavier holiday meal. You'll also learn how hydration, electrolytes, sauna sessions, and strategic walking across the day work together to flush excess water retention. I walk you through small daytime habits that make a huge difference including stress management tools that actually matter when you're feeling self-conscious or uncomfortable in your body. Then we close with a powerful P.M. routine designed to optimize digestion, calm cortisol, improve sleep quality, and support your lymphatic system while you rest. From early dinners to legs-up-the-wall breathing, these are the tools that help you feel lighter, clearer, and more grounded within 24–48 hours. If you want a gentle, supportive, and science-backed plan to ditch bloat and puffiness quickly, without punishing yourself, this episode is your reset guide. Let's get you feeling like you again. Time Stamps: (2:20) Gender Prediction (5:22) Waking Up Feeling Thick (8:37) The Big 6 For Lymphatic Drainage (13:02) Meals Across The Day (17:30) Sauna Usage (22:12) Early Dinner (25:06) Something Is Better Than Nothing---------------------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!
00:00 Introduction and Setting the Scene01:56 Navigating Cold DMs in Fitness Coaching04:26 The All-or-Nothing Mentality in Dieting07:34 Finding Balance: Practical Tips for Indulgence10:09 Strategies for Eating Out and Managing Calories13:11 The Importance of Structure in Dieting15:53 Social Events and Maintaining Goals19:00 Acceptance and Realistic Expectations During Holidays21:47 The Sandwich Approach to Dieting25:00 The Complexity of Dieting Advice27:34 Conclusion and Future Topics
Our insatiable appetite for creativity in the kitchen – or around the open fire – is reflected in the fascinating array of objects explored in this book. Authored by food writer Jenny Linford in consultation with curators from the British Museum, Repast: The Story of Food (Thames & Hudson in partnership with the British Museum, 2025) focuses on artefacts in the museum's collections – from ancient clay cooking vessels to exquisite gold goblets – spanning Africa, Asia, Europe, North America, South America and Australasia, from prehistory to the present day. Arranged into thirteen broad themes such as Hunting, Alcohol, Religion, Feasting and Eating Out, with lavish plates accompanying absorbing essays on subjects including tea (the world's most consumed drink after water), pork (the world's most widely consumed meat), and wheat (the source of 20% of the world's human calorie consumption), Repast conveys the extraordinary global story of food, drink and the culinary arts. This clearly structured, beautifully illustrated book will engage and delight the growing audience interested in the history of food and drink. This interview was conducted by Dr. Miranda Melcher whose book focuses on post-conflict military integration, understanding treaty negotiation and implementation in civil war contexts, with qualitative analysis of the Angolan and Mozambican civil wars. You can find Miranda's interviews on New Books with Miranda Melcher, wherever you get your podcasts. Learn more about your ad choices. Visit megaphone.fm/adchoices Support our show by becoming a premium member! https://newbooksnetwork.supportingcast.fm/history
Our insatiable appetite for creativity in the kitchen – or around the open fire – is reflected in the fascinating array of objects explored in this book. Authored by food writer Jenny Linford in consultation with curators from the British Museum, Repast: The Story of Food (Thames & Hudson in partnership with the British Museum, 2025) focuses on artefacts in the museum's collections – from ancient clay cooking vessels to exquisite gold goblets – spanning Africa, Asia, Europe, North America, South America and Australasia, from prehistory to the present day. Arranged into thirteen broad themes such as Hunting, Alcohol, Religion, Feasting and Eating Out, with lavish plates accompanying absorbing essays on subjects including tea (the world's most consumed drink after water), pork (the world's most widely consumed meat), and wheat (the source of 20% of the world's human calorie consumption), Repast conveys the extraordinary global story of food, drink and the culinary arts. This clearly structured, beautifully illustrated book will engage and delight the growing audience interested in the history of food and drink. This interview was conducted by Dr. Miranda Melcher whose book focuses on post-conflict military integration, understanding treaty negotiation and implementation in civil war contexts, with qualitative analysis of the Angolan and Mozambican civil wars. You can find Miranda's interviews on New Books with Miranda Melcher, wherever you get your podcasts. Learn more about your ad choices. Visit megaphone.fm/adchoices Support our show by becoming a premium member! https://newbooksnetwork.supportingcast.fm/new-books-network
Our insatiable appetite for creativity in the kitchen – or around the open fire – is reflected in the fascinating array of objects explored in this book. Authored by food writer Jenny Linford in consultation with curators from the British Museum, Repast: The Story of Food (Thames & Hudson in partnership with the British Museum, 2025) focuses on artefacts in the museum's collections – from ancient clay cooking vessels to exquisite gold goblets – spanning Africa, Asia, Europe, North America, South America and Australasia, from prehistory to the present day. Arranged into thirteen broad themes such as Hunting, Alcohol, Religion, Feasting and Eating Out, with lavish plates accompanying absorbing essays on subjects including tea (the world's most consumed drink after water), pork (the world's most widely consumed meat), and wheat (the source of 20% of the world's human calorie consumption), Repast conveys the extraordinary global story of food, drink and the culinary arts. This clearly structured, beautifully illustrated book will engage and delight the growing audience interested in the history of food and drink. This interview was conducted by Dr. Miranda Melcher whose book focuses on post-conflict military integration, understanding treaty negotiation and implementation in civil war contexts, with qualitative analysis of the Angolan and Mozambican civil wars. You can find Miranda's interviews on New Books with Miranda Melcher, wherever you get your podcasts. Learn more about your ad choices. Visit megaphone.fm/adchoices Support our show by becoming a premium member! https://newbooksnetwork.supportingcast.fm/food
Our insatiable appetite for creativity in the kitchen – or around the open fire – is reflected in the fascinating array of objects explored in this book. Authored by food writer Jenny Linford in consultation with curators from the British Museum, Repast: The Story of Food (Thames & Hudson in partnership with the British Museum, 2025) focuses on artefacts in the museum's collections – from ancient clay cooking vessels to exquisite gold goblets – spanning Africa, Asia, Europe, North America, South America and Australasia, from prehistory to the present day. Arranged into thirteen broad themes such as Hunting, Alcohol, Religion, Feasting and Eating Out, with lavish plates accompanying absorbing essays on subjects including tea (the world's most consumed drink after water), pork (the world's most widely consumed meat), and wheat (the source of 20% of the world's human calorie consumption), Repast conveys the extraordinary global story of food, drink and the culinary arts. This clearly structured, beautifully illustrated book will engage and delight the growing audience interested in the history of food and drink. This interview was conducted by Dr. Miranda Melcher whose book focuses on post-conflict military integration, understanding treaty negotiation and implementation in civil war contexts, with qualitative analysis of the Angolan and Mozambican civil wars. You can find Miranda's interviews on New Books with Miranda Melcher, wherever you get your podcasts. Learn more about your ad choices. Visit megaphone.fm/adchoices Support our show by becoming a premium member! https://newbooksnetwork.supportingcast.fm/book-of-the-day
If your energy, mood, weight, or cycle feels off, your hormones are already trying to tell you why. In today's episode, I'm breaking down something that feels confusing for so many women: hormones. Most of us only hear about hormones when something starts going wrong — our energy crashes, our cycles change, our thyroid acts up, or our weight stops responding the way it used to. And because it feels overwhelming, we try to fix the surface symptoms without ever understanding the deeper systems underneath. So today, I want to simplify things and give you a clear, foundational understanding of how your hormones actually work. I'm walking you through the four major hormone categories that control your metabolism, your mood, your energy, your cycle, and so much of how your body feels day-to-day. You'll learn what each category does, how they interact, and why an imbalance in one usually creates a domino effect in the others. I'm also going to show you what it looks like when each system is out of sync, so you can start recognizing your body's signals instead of feeling confused by them. Most importantly, I'll give you practical places to start if you want to support your hormones in a realistic, sustainable way. No complicated protocols — just simple patterns that immediately reduce stress on your system. By the end of this episode, you'll understand your hormones on a deeper level and feel more equipped to advocate for your own health. This is your crash course in hormone health. Time Stamps: (2:12) Gratitude(4:42) Strong Foundation For Hormone Knowledge(9:42) Disease vs Dysfunction with Labwork(12:52) The 4 Categories of Hormones(17:32) Sex Hormones(22:52) Energy Hormones(27:58) Stress Hormones(31:32) How Hormone Systems Affect One Another(39:02) Morning Sunlight---------------------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 slowing down feels wrong but your body is begging for rest, this episode is for you. In this episode, I'm talking to the woman who has always been the go-hard achiever — the early workouts, the hustle, the I-don't-need-rest mindset. But now your body feels like it's pushing back, and slowing down feels uncomfortable or even scary. I've been there, and I want to help you make sense of what your body is trying to say. Instead of guessing or feeling guilty, I'm giving you a simple, practical five-question check-in to help you know whether your body needs rest or whether gentle movement will actually make you feel better. Because in a healing season, both rest and movement are powerful — it's just about choosing the right one for the day you're in. You'll learn why the signals you're feeling are a sign of recovery, not failure. I'll walk you through what this looks like in different phases of healing — from burnout, to rebuilding, to thriving again. We'll also talk about the mental side of this: letting go of the belief that discipline only counts when you push harder. Resting doesn't make you weak. It makes you wiser. And the more you listen to your body, the faster your energy, hormones, and confidence return. By the end of this episode, you'll have a tool you can use anytime you're unsure of what your body needs. This is how you build trust with yourself again — one decision at a time. So take a breath, tune in, and let's help your body feel safe and strong again. Time Stamps: (1:17) Mood Lighting(2:02) Pulling Back From Exercise(5:47) Movement and Discipline(8:14) Your Hormones Are Recalibrating(9:59) #1: How Did I Sleep Last Night?(11:57) If You're Averaging 5-6 Hours of Sleep A Night(13:12) #2: My Stress Level From 1-10(14:32) #3: How Does My Body Feel Physically?(16:00) #4: What's My Emotional State?(17:41) #5: How Do I Think I'll Feel After?(21:56) Save This One For The Future---------------------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!
We all want the dream body, but almost none of us want to slow down long enough to build the base it actually requires. In today's episode, I'm sharing one of the most important lessons I've learned as both a coach and a client: you can't build a strong, sustainable body without a strong foundation. I use the analogy of building a dream home because just like a house needs a solid foundation before the walls go up, your body needs metabolic stability and healthy habits before you layer on intense training or dieting. Most of us try to skip this part because we're in a hurry to see results. I get it. I used to be the impatient one who wanted the plan, the strategy, and the visible progress right away. But rushing your transformation is the fastest way to end up starting over again and again. In this episode, I break down what the “foundation phase” actually looks like, including how we assess metabolism using SHREDS and why stabilizing sleep, hunger cues, digestion, energy, stress, and recovery is non-negotiable. I share why this phase can feel slow and why that slow work is what makes everything that comes after actually stick. I also walk through the three phases of a healthy nutrition journey and how to know which phase you're truly ready for. This is about building a body that can handle real life. Vacations, busy seasons, holidays, stress, and everything in between. When your foundation is strong, you don't fall apart when your routine changes. You adapt and you bounce back. If you've been feeling frustrated with slow progress, this episode may be the reframe you needed. Take a breath — you might just be pouring the concrete. Time Stamps: (2:57) Next Stage of Homeownership (4:34) Building The Foundation (7:27) When I First Started My Fitness Journey (12:42) The Metabolic Assessment (19:42) Building The Walls Next (20:27) Vital Spark's 3 Phases (28:02) Please Share and Review---------------------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!
The 10 Minute Personal Brand Kickstart (FREE): https://the505podcast.courses/personalbrandkickstartWhat's up Rock Nation! Today we're joined by Dan Churchill - professional chef, author, and entrepreneur whose mission is to change the world through food. He's built a brand that goes far beyond social media by combining storytelling, discipline, and business acumen.In this episode, Dan breaks down how to turn a viral moment into a long-term brand that actually lasts. We talk about finding your North Star, building momentum, and why creators need to start thinking like business owners, not influencers. Dan also shares how he's leveraged partnerships with brands like Apple and BPN, the mindset behind turning one-off deals into long-term relationships, and how he uses content as a vehicle for his purpose, not the product itself.If you want to learn how to build a brand that stands the test of time, make smarter business moves, and create content that connects deeper than just 60 seconds on TikTok, this episode is for you.Check out Dan here:https://www.youtube.com/ @danchurchillcooks https://www.instagram.com/dan_churchill/SUSCRIBE TO OUR NEWSLETTER: https://the505podcast.ac-page.com/rock-reportJoin our Discord! https://discord.gg/xgEAzkqAvsKostas' Lightroom Presetshttps://www.kostasgarcia.com/store-1/p/kglightroompresetsgreeceCOP THE BFIGGY "ESSENTIALS" SFX PACK HERE: https://courses.the505podcast.com/BFIGGYSFXPACKTimestamps: 0:00 – Intro1:12 – Falling in Love with Consistency over Virality3:24 – Defining Discipline as a Creator5:49 – Finding Your North Star and Staying Consistent9:04 – How Dan Defines His North Star in Content11:47 – Personal Brand Kickstart12:11 – Building Momentum After a Win16:59 – The Power of Alma and Momentum on TikTok23:13 – Biggest Mistakes Creators Make with Brand Deals27:26 – Tall Poppy Syndrome & Moving to America31:41 – Balancing Self-Promotion & Authenticity33:09 – Being Aspirational vs Relatable36:00 – Dan's Daily Nutrition & Training Routine38:15 – High Rocks Training & Full-Day of Eating40:15 – Cooking vs Eating Out & Staying Disciplined42:41 – Marathon Stories & Gut Health Fails45:22 – Meal Prep Sunday & The Power of Preparation47:26 – Investing Back Into Your Content Production50:14 – Building Trust & Community Through YouTube53:27 – Lessons from Executive Tables & Advisory Roles55:47 – Turning One-Off Deals into Long-Term Partnerships59:32 – Biggest Mistakes in Early Brand Partnerships1:00:09 – When to Say No to a Brand Deal1:05:21 – Equity Deals and Choosing the Right Brands1:09:45 – Redefining Success on Social Media1:13:12 – Leveraging MasterChef without Being Defined by It1:15:52 – Behind the Scenes of Reality TV & Contracts1:16:57 – Navigating Post-Show Opportunities1:20:21 – Lessons from Nick Bare & BPN Athletics1:22:17 – How Dan Approaches Partnerships with Friends1:25:44 – Building Businesses with Friends the Right Way1:27:17 – Final Advice for Creators Building a Brand1:29:03 – Post Pod DebriefIf you liked this episode please send it to a friend and take a screenshot for your story! And as always, we'd love to hear from you guys on what you'd like to hear us talk about or potential guests we should have on. DM US ON IG: (Our DM's are always open!) Bfiggy: https://www.instagram.com/bfiggy/ Kostas: https://www.instagram.com/kostasg95/ TikTok:Bfiggy: https://www.tiktok.com/bfiggy/ Kostas: https://www.tiktok.com/kostasgarcia/
We are pregnant! In today's special episode, we want to dive into our fertility story, how we planned for this season, and what shifted in our hearts and lives leading up to trying. I open up about her early fears around motherhood, how family jokes once shaped her identity, and the moment she knew Omar would be an incredible father. We talk about praying for guidance, timing, and acceptance — and how those prayers brought a deep sense of peace. We also want to share the unexpected way this journey began: a planned fast interrupted by getting sick, a wedding we stayed home from, and Vanessa's Oura Ring signaling that something was different. You'll hear the story of the very earlypregnancy test, how she surprised Omar at the airport, and his reaction when we took another test at home just to be sure. From the beginning, we made the intentional choice to tell our community and loved ones right away, so we could walk through this experience with the people we care about, not in secrecy or fear. I want to talk through the supplements I'm taking, the changes in my energy, and what nutrition and movement look like right now — including six smaller meals, simple foods, ginger and peppermint tea, and keeping 10k steps and workouts while paying close attention to my body's signals. And yes… the Mexican flavor cravings are very real. We're honored to share this part of our story with you. If pregnancy, family planning, or listening to others' journeys has ever brought up emotions for you — we see you, and this episode is shared with so much love and compassion. Time Stamps: (1:19) We Are Expecting!(3:47) Some Beginning Context(6:32) Health Issues In May(7:44) My Faith and Motherhood(15:36) Vanessa's Health Tracking(16:42) The Fertility Journey(26:14) The First Pregnancy Test(32:32) Prenatal Supplements(36:22) Current Nutrition Protocol(41:20) Craving Mexican Flavors---------------------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!
Ever feel like you “blew” your diet after a weekend of pizza, dessert, or a few too many drinks? You're not alone and you're definitely not broken. In this episode, we're unpacking the truth about “messing up” your diet and why those moments don't actually undo your progress. You'll learn why perfection isn't the goal, how your body responds after overeating, and what it really takes to bounce back without guilt or restriction. We will shares a personal story about one of her own “off” weekends and the mindset shift that changed everything. You'll discover five powerful lessons about progress, sustainability, and why joy is a crucial part of health. From reframing “failure” as feedback to practicing the simple Two-Minute Rule for food guilt, this episode gives you practical tools to stop spiraling and start recovering with grace. If you've ever thought, “I'll just start over Monday,” this is your permission slip to stop that cycle for good. Because real consistency isn't about never slipping up — it's about what you do next. So tune in, take a deep breath, and let's rewrite what getting “back on track” really means. ✨ If this episode hits home, screenshot it, share your takeaways, and tag me on Instagram. And if you know someone who needs this reminder, send it her way — we could all use a little more grace on this journey. Time Stamps: (1:15) What Omar Is Looking Forward To(3:02) Does This Sound Like You During The Weekend?(5:22) Getting Back To Feeling Good Without The Guilt(9:17) Wedding and Drinking Example(12:42) The Biggest Differences(13:12) 1) Your Body Is Not Broken(15:32) 2) Progress Isn't Erased Overnight(18:22) 3) Food Is Apart of Joy(21:52) 4) Sustainability Over Deadlines(24:02) 5) The Comeback Matters More Than Mess Up(28:22) Acknowledge and Address Your Feelings(32:10) Please Share This Episode---------------------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!
Ever wondered why following the “perfect” diet or tracking every number on your wearable still leaves you feeling stuck with chronic health issues? Turns out, there's a surprising reason why so many health-conscious people are chasing protocols but not seeing real results, and it's not what you'd expect. In this episode, Andrea Nakayama, a leader in functional nutrition, shares how digging deep into the root causes of health challenges and moving beyond the one-size-fits-all approach so common in mainstream nutrition can help you on your health journey. She explains why you need to look at your whole story, your habits, symptoms, lifestyle, and not just the numbers or trendy diets. Listen now to start seeing your nutrition through a functional lens! For show notes, visit https://fivejourneys.com/podcasts/functional-nutrition-vs-dieting-what-actually-works/ Follow us on Instagram at https://www.instagram.com/feelfreakingamazing/ Related Episodes Eat Healthy and Eco-Friendly Foods, with Stacie De Lucia Phytonutrients: the Key to Your Health, with Dr. Deanna Minich Stay Healthy when Eating Out, with Nicolette Richer Cook Once, with Cassy Joy Garcia Food Freedom and Life Boundaries, with Melissa Urban Beyond Diets: How Your Genes Reveal the Ideal Eating Plan for You, with Dr. Sam Shay From Toxic Diet Culture to Food Peace, with Dr. Will Cole Repair Your Gut Microbiome with Food, with Dr. Mahmoud Ghannoum Identifying Food Intolerances Using The New Whole30, with Melissa Urban
What if your “food sensitivities” weren't really the problem—but just the message your body's been trying to send you? In this episode, we unpack what most food sensitivity tests get wrong and why the MRT (Mediator Release Test) is one of the few tools that can actually reveal what's really inflaming your body. In today's episode, we'll share my personal journey of years of bloating, fatigue, and restriction—before finally discovering how MRT testing offered real answers instead of endless guesswork. You'll learn how popular IgG tests often mislead people into cutting out 20+ foods unnecessarily, and how MRT goes deeper by measuring your actual inflammatory response—not just antibody exposure. We'll break down what the results actually mean, why some “healthy” foods might be triggering your system, and how to use that information to heal, not just restrict. This episode also explores the root causes behind sensitivities—like low stomach acid, leaky gut, chronic stress, and dysbiosis—and how to rebuild tolerance instead of living in fear of food. Through my own experience of reintroducing foods and repairing gut function, I show how MRT can shift you from feeling reactive and confused to calm and confident in your body again. If you've tried every elimination diet, still feel inflamed, and are tired of playing food detective, this conversation will help you see sensitivities for what they really are: signals, not sentences. By the end, you'll understand why healing the terrain, not just removing the foods, is the key to lasting relief—and how using data the right way can bring back freedom, flexibility, and trust in your body. Time Stamps: (1:42) Country T-Swift Fan (2:47) Being An Optimizer (4:57) Food Sensitive/MRT (9:27) Overactive Immune System (11:57) Note on MRT Test (16:52) What Foods To Eat When (20:22) Lowering Inflammation---------------------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!
We are back this week with another call with Georgie and her client Chelsea. In the last two weeks, Chelsea has made noticeable progress with managing her treats intake (something with which she has struggled in the past). One big reason for this change in her eating habits is constant busyness. Together, we explore the impact a packed schedule can have on eating habits and discuss finding the balance between enjoying social treats and feeling deprived. We also touch on navigating partner support, easing back into exercise after illness, and planning for healthier eating during travel.If you could use some support in shifting from busyness-driven eating habits to a more balanced and satisfying approach, that is our specialty and we'd love to talk! Reach out to us by clicking one of the links below. Episode Timeline:00:00 Introduction and Listener Feedback00:22 Client Session with Chelsea: Tracking Progress00:53 Challenges of Being Too Busy01:29 Navigating Treats and Social Situations01:39 Partner Support and Easing Back into Exercise01:51 Planning for an Upcoming Trip02:43 Discussion on Stress and Eating Habits05:16 Balancing Treats and Weight Loss19:03 Strategies for Eating Out and Meal Prep22:41 Conclusion and Next StepsConnect with Georgie and the Confident Eaters Coaches: WebsiteFacebookGeorgie's Instagram Christina's Instagram Have you ever thought, "I know what to do, I just need to consistently do it"? Who hasn't? Sometimes we need accountability. Sometimes we need specific strategies, new tools, or a bit of help. If you want help learning to become a confident, sensible eater with 1:1 shame-free personalized attention, sign up here.
What if the reason you're bloated isn't because you're eating too much, but because you're not eating enough? In this episode, we dive into the surprising truth about how eating more food, especially the right kinds in the right amounts, can actually reduce bloating, improve digestion, and help your body finally feel calm and regular again. For many women, undereating or intermittent fasting seems to help at first. You feel “lighter” and less puffy. But over time, that same strategy can backfire, slowing digestion, stressing the gut, and throwing hormones completely out of rhythm. This conversation breaks down why that happens and what to do instead. You'll learn how adequate food intake reactivates your digestive fire, boosts stomach acid and enzyme production, and supports smoother motility. We also explore how eating enough improves bowel regularity, fuels gut repair, and even reduces bloating by calming inflammation and supporting the nervous system. We unpack why skipping meals or surviving on “clean” salads can actually make things worse, and how building balanced meals with protein, carbs, and healthy fats can reset your digestion and hormones. Plus, we'll talk about the hidden link between undereating and the binge-restrict cycle and why eating more consistently throughout the day helps you break free from it. If you've been stuck in the loop of doing everything “right” but still feeling bloated, tired, or puffy, this episode will reframe everything you thought you knew about food and gut health. By the end, you'll understand how more food can mean less bloat, better energy, and a calmer, more predictable digestive system and why sometimes, healing starts with giving your body permission to eat. Time Stamps: (1:44) Dealing with COVID(3:17) Reduce Bloating By Eating More?(5:27) How Is This Possible?(10:26) Eating More and Being Regular(15:27) Saw This Recent Reel(21:12) Omar's Math and Weekly Calorie Intake---------------------Follow Annie on Instagram: @ohannieruth 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!
What if you were doing everything right? Tracking your macros, lifting weights, eating clean and your body still felt inflamed, puffy, and broken? That was Annie Kundis's reality. A former bodybuilder and competitive powerlifter turned mom and influencer, Annie spent over a decade following every fitness rule in the book only to watch her energy crash, her digestion spiral, and her confidence disappear. In this episode, Annie shares how DUTCH and GI-MAP testing completely changed her life after years of feeling dismissed by traditional doctors who told her to “just eat less and exercise more.” For the first time, real data revealed what was actually happening: low hormones, flipped cortisol, gut infections, and nutrient malabsorption. With that clarity, Annie finally had a roadmap for healing, not more restriction. She opens up about pressing pause on hard training, cutting caffeine, and learning to rest without guilt, plus the simple protocols that led to her first regular digestion in over a decade. We also dive into the emotional side: body dysmorphia, burnout, and rebuilding self-trust after years of fighting her body. Annie's story is raw, hopeful, and deeply relatable, showing that healing isn't about perfection, it's about understanding your body and giving it what it truly needs. If you've ever felt inflamed, exhausted, or unseen by the medical system, this episode will hit home. Tune in to hear how Annie went from survival mode to thriving and why she says today, “I don't feel sick anymore. I finally feel free.” Time Stamps: (3:22) Annie's Health Journey Before Vital Spark(9:37) Navigating Depression(12:52) GI Map and DUTCH Test Results(16:22) Learning To Slow Down(21:12) Trusting The Process(32:59) Where To Find Annie---------------------Follow Annie on Instagram: @ohannieruth 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!
SummaryIn this episode, Chase and Chris talk about how your environment can either help you reach your health goals or make it really hard. They talk about why relying on willpower doesn't work long-term and how small changes at home, work, and even in your car can make big differences. They share funny stories, helpful tips, and real examples from clients and their own lives. If you've ever found yourself standing in the kitchen with your hand in the cookie jar—this one's for you.Chapters(00:00) Introduction: Environment Can Make or Break You(01:15) Banana Bread, Kids, and Changing Household Habits(03:03) What Willpower Really Is (And Why You Can't Rely on It)(05:28) The Cookie Study: How Mental Energy Wears Down(07:11) What Drains Your Willpower Without You Knowing(08:29) Food Triggers Around You That You Don't Even Notice(09:03) Small Changes That Make a Big Difference at Home(10:58) Is It "Extreme" or Is It Just Smarter?(11:34) Creating Temporary Imbalance to Build Lasting Balance(12:50) Why You Don't Have to Be a Trash Can(14:54) Mindset Shift: Waste Bin vs Waistline(16:09) Breaking Old Habits From Childhood(18:26) Grocery Shopping: Are You Stuck in the Wrong Routine?(20:28) Budgeting for Success and the Myth of “Healthy Is Too Expensive”(21:10) Clean Up vs Build Up: Two Sides of Environment Work(23:02) Easy Wins: Prepped Foods, Quick Snacks, and Visibility(25:10) Healthy Swaps That Actually Satisfy(26:04) Final Thoughts: You're Either a Victim or a Victor(28:55) Environments You Forget About: Work, Car, and Social Settings(30:34) Social Settings: How to Stay in Control Without Missing Out(33:05) Practical Tips for Eating Out and Navigating Events(34:54) How Much of This Are You Making Harder Than It Has to Be?(36:04) Why Coaching Is More Than Macros and Workouts(36:45) Take the Kitchen Audit Challenge(37:20) Wrap-Up and Listener Call to ActionSUBMIT YOUR QUESTIONS to be answered on the show:https://forms.gle/B6bpTBDYnDcbUkeD7How to Connect with Us:Chase's Instagram: https://www.instagram.com/changing_chase/Chris' Instagram: https://www.instagram.com/conquer_fitness2021/Facebook Group: https://www.facebook.com/groups/665770984678334/Interested in 1:1 Coaching: https://conquerfitnessandnutrition.com/1on1-coachingJoin The Fit Fam Collective: https://conquerfitnessandnutrition.com/fit-fam-collective
Have you ever felt like stress was just baked into your life? That no matter what you did, your job, your family, or your schedule would always keep you stuck in survival mode? I've been there. For years, I told myself, “I'll always be stressed,” and it left me trapped in a cycle of burnout, resentment, and health struggles. What I've learned is that real healing, whether it's from weight loss resistance, hormone imbalances, gut issues, or autoimmune conditions, can't happen until the nervous system feels safe. In this episode, I'm sharing the three shifts that helped me move from constant overwhelm to a place of regulation and resilience: state, story, and strategy. First, I'll break down how simple physical practices like eating outside in the sun, sipping chamomile tea, or walking between calls helped reset my nervous system. Then, I'll explain how changing my story moved me out of victim mode and into empowerment, showing how the words we repeat to ourselves literally shape our stress hormones. Finally, I'll share how strategy through boundaries, systems, and structure became the safety net that made everything else sustainable. You'll also hear a practical example of how a full-time working mom could apply these same shifts to create more peace, energy, and balance in her day-to-day life, without adding another overwhelming “to-do.” Time Stamps: (0:25) The Fall Season (2:10) Work Schedule and The Negative Self-Narrative (7:00) State/Story/Strategy Framework (9:50) Supporting My Physiology (14:10) Combating The All or Nothing Mentality (16:25) The Story You're Telling Yourself (21:05) The Final Piece: Strategy (25:45) Motion.AI (37:10) Tag Us for Accountability---------------------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!
Let's talk about a screaming toddler, a tough workout, fashion influencing, a bear attack, a king, a football star, a lesson on falling leaves and working from home!
This week's episode began with Min Kong, the Director of Culinary Innovation for Dig Inn. Dig Inn is a healthy, fast-casual eatery concept that is expanding within Philadelphia and its surrounding suburbs. We then switched gears and spoke with the Chef and Co-Founder of Get Saucy, a dietary and allergen-friendly sauce company based out of California. Chef Suhan Lee, a Co-Founder of Get Saucy, joined me from his home-base in New York to discuss their lineup of sauces that can be a big hit for all eaters at your table! Lastly, we heard from Lee Leung, who is the Regional General Manager for Fearless Restaurants. Lee joined us to announce the recently-launched breakfast, brunch, and mid-day options at Triple Crown. Fearless Restaurants always offers a dynamic combination of food and vibes, and now Triple Crown can help you power through your next breakfast meeting, family visit, or simply just to enjoy a delightful meal! Related Links:https://www.diginn.comhttps://getsaucy.comhttps://www.triplecrownradnor.com
If you've ever felt stuck in the cycle of bloating, gut issues, and restriction, this episode is going to speak directly to you. In this interview, I sit down with Vital Spark functional health practitioner coach Elizabeth McMillin, whose story is as relatable as it is inspiring. Growing up in an Italian household where gluten and dairy were staples, Elizabeth struggled with constant bloating, GI distress, and the stigma of being labeled “big-boned.” As a teen athlete, she fell into the all-too-common restrict–inflame cycle, chasing results through unsustainable habits that left her more inflamed than ever. Her turning point came when she discovered her true triggers and realized healing wasn't about restriction, but nourishment. From the relatable Lenny & Larry's cookie moment to creating her own product, HIIT Dough, Elizabeth turned her pain into purpose, proving it's possible to enjoy food without gut backlash. In this episode, she shares how calming inflammation allowed her metabolism to finally rev back up, the underestimated role of stress and sleep in gut health, and why she's currently planning deeper functional testing postpartum. Elizabeth also opens up about life as a Special Forces wife, the resilience it demanded, and how that unique perspective now shapes the way she supports her clients. With advanced training under Dr. Carrie Jones's curriculum and deep dives into autoimmunity and hormones, she brings both credibility and compassion to her work. Most importantly, Elizabeth's story mirrors the struggles of so many women and she believes true healing comes when empathy and protocols work hand-in-hand. Whether you've battled gut issues, restrictive diets, or hormonal chaos, you'll walk away from this episode with hope, clarity, and the belief that you don't have to live in survival mode anymore. Tune in to hear how Elizabeth broke free from the restrict–inflame cycle, why she's so passionate about helping women fuel their bodies, and what's truly possible when you address the root cause. Time Stamps: (3:10) Early Gut Issues and Growing Up Italian(7:20) Navigating Inflammation(12:52) Deployment and Stress(16:20) The Creation of HIIT Dough(22:16) Pregnancy During COVID(28:57) Recent Client Case Study(35:42) What Drew Coach Elizabeth To Vital Spark(40:55) We See You(43:24) Where To Find Coach Elizabeth---------------------Follow Abbe on IG: @Blowoutsbyabbeandmore---------------------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 live feels extremely heavy right now, you're not alone. I once had a conversation with a mentor around this topic about what to do when life is just heavy. Sometimes we're weighed down because we aren't managing our thoughts well. Sometimes it's because we're in environments that don't serve us. But other times, life is just heavy and no amount of mindset work or environment shifts seem to fix it right away. In those moments, the best thing we can do is support ourselves until the heaviness passes. In this episode, I share practical and compassionate ways to care for yourself when you feel overwhelmed. We'll talk about why stepping away from social media protects your mental space, and how serving others whether with a simple text or through volunteering can actually ease your own burdens. You'll hear about the power of healthy community and why it's vital to resist the urge to isolate. I'll also share ideas for lighthearted activities that bring a sense of play, and small but powerful actions you can take for your body, like cooking a nourishing meal or going on a walk. We'll close by exploring gratitude practices, future-focused dreaming, and the importance of remembering that emotional states are temporary. Life isn't meant to feel easy all the time, but with the right tools, you can support yourself through the heavy seasons. Time Stamps: (2:02) Heavy Emotions This Week(6:02) The Extreme Recent Examples(9:11) Filling A Void Through Doom Scrolling(10:32) Doing Something For Someone Else(11:02) Get Around Community(16:07) Finding Playful Activities(23:42) Daydreaming About The Future---------------------Follow Abbe on IG: @Blowoutsbyabbeandmore---------------------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!
Today we have on a special guest, Abbe Kierstein! Now if you've ever thought, ‘I'm active, I eat well, and I'm still not seeing it, especially as I'm getting older' then this episode is going to be for you. Abbe is a client of ours at Vital Spark, a perimenopausal entrepreneur hairstylist who spends about 10 hours a day on her feet, came in already lifting weights, eating clean, eating 1400-1500 calories per day, taking thyroid meds and HRT, and yet she felt STUCK in her body. That was about 10 months ago, and today she is a different person. So I'm very excited to pick Abbe's brain on what does it take to see sustainable changes in your 50's all while navigating a demanding schedule. In this episode, we discuss the challenges Abbe faced before joining Vital Spark, how she adapted to habit changes we implemented, how she navigated eating out, and so much more! We even answer some of your questions you submitted on Instagram! Time Stamps: (1:52) Abbe's Story (3:00) Struggles Before Vital Spark (6:42) Navigating The Habit Changes (10:02) Increasing Calories (13:53) Shifting From Coffee to Tea (15:14) Changes In Abbe's Body (19:22) Navigating Eating Out (23:54) Noticing The First Shift (27:04) Hardest Part of The Process (30:12) What Should You Expect From A Coach? (33:59) Advice To Other Women Struggling (38:02) Where To Find Abbe---------------------Follow Abbe on IG: @Blowoutsbyabbeandmore---------------------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 you've ever felt stuck in the cycle of losing weight, regaining it, and then starting over again, you're not alone. Today we're unpacking yo-yo dieting. Why it happens, what it does to your body, and how to finally break free. Yo-yo dieting often starts with extreme calorie restriction, leading to rapid weight loss that looks successful on the surface. But beneath the scale, your body is losing muscle, becoming inflamed, and stressing your hormones. Inevitably, the restrictive approach becomes impossible to maintain, weight creeps back on (often as fat rather than muscle), and the cycle repeats, sometimes with even greater difficulty losing weight each time. We'll dive into the hidden consequences of yo-yo dieting, from slower metabolism and muscle loss to leptin resistance, where your hunger and fullness hormones stop working properly. This not only makes weight loss harder but also increases cravings, fat storage, and frustration while taking a serious toll on mental health. But it's not all bad news. Breaking free from yo-yo dieting is possible by shifting focus from quick fixes to long-term, sustainable habits. We'll talk about the importance of fueling your body, rebuilding metabolic health, and supporting your hormones with balanced nutrition and consistency. You'll also hear about our client Kayla, who went from eating less than 1,300 calories per day without results, to eating hundreds more, feeling better than ever, and finally seeing her body respond. Her story proves that nourishment, not restriction, is the foundation for lasting health. If you're tired of the yo-yo rollercoaster, this episode will give you clarity, encouragement, and practical steps to move toward real, sustainable change. Time Stamps: (1:21) Omar's Favorite Trait about Vanessa(4:20) Yo-Yo Dieting(5:56) Characteristics of Yo-Yo Dieting(11:56) Weight Regain(13:32) Cycle Repetition(15:42) Why Yo-Yo Dieting Doesn't Work(21:44) Leptin Resistance(31:28) Please Share This Episode---------------------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!
Staying lean isn't about overhauling your entire lifestyle overnight. it's about stacking small, sustainable habits that actually stick. In this episode, we dive into the everyday choices that make the biggest difference when it comes to feeling strong, energetic, and confident year-round. We start by talking about why highly satiating foods are your best friend (especially during those times when hunger seems dialed up) and how minimizing calorie-dense “extras” can keep you feeling satisfied without the crash. From there, we break down the power of a “something over nothing” mentality when it comes to resistance training because it's not about perfection, it's about consistency. You'll also hear why making physical activity a lifestyle is key. Omar shares how Spartan races with his family keep him motivated, I talk about my time riding horses, and we both agree that nothing beats a simple walk. We also unpack the sneaky calories that come from what we drink, why sleep is the real performance enhancer, and how patience and consistency are often the missing ingredients in most fitness journeys. Most importantly, we'll remind you not to obsess over the scale or occasional feelings of heaviness. Progress is much deeper than a number. And when it comes to food, just because it's free doesn't mean you have to eat it. The goal is to choose intentionally, not impulsively. If you've been searching for a realistic, non-extreme approach to staying lean, this episode will give you practical tools and a mindset shift that can last a lifetime. Time Stamps: (1:17) Omar's High and Low This Week(4:17) Ultramarathon Runner's Perspective(6:17) Fresh Spin On An Old Topic(7:08) Small Habits For Staying Lean(9:30) #1: Choose Highly Satiating Foods(13:27) #2: Resistance Train: Something Over Nothing Mentality(15:22) #3: Make Physical Activity A Lifestyle(17:45) #4: Don't Drink Our Calories(19:44) #5: Prioritize Sleep(20:28) #6: Practice Consistency and Patience(21:27) #7: Don't Obsess Over The Scale or Occasional Feelings of Heaviness(23:04) #8: Free Doesn't Mean You Need to Eat It---------------------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 you've ever wondered why you keep waking up at 2am, 3am, or right before your alarm goes off, this episode is for you. Middle-of-the-night wake-ups aren't random; they're your body's way of sending signals that something deeper might be out of balance. Instead of brushing it off as “just bad sleep,” we'll break down what your wake-up times might be revealing about your hormones, gut, blood sugar, and more. Think of your sleep like a night shift at a factory. Different departments run on different schedules. If one department has a problem, the alarm goes off at that time. By tracking your wake-up patterns, you can start to see the clues your body is leaving. We'll dive into the most common causes, from blood sugar dips and cortisol spikes, to low progesterone, high histamine, and even liver overload. You'll hear simple analogies like your brain's “glass of wine” being empty without progesterone, or your liver as the night shift cleaner making noise when it's overloaded that make these complex concepts easy to understand. We'll also cover lifestyle factors like blue light, meal timing, hydration, and circadian rhythm, because sometimes the simplest tweaks make the biggest difference. By the end, you'll know how to decode your body's signals, track what's really happening, and take small, sustainable steps toward better sleep. Your body isn't broken. It's communicating. This episode will help you finally understand the messages and reclaim deep, restorative rest. Time Stamps: (1:25) Upcoming Retreat (3:22) Why Do I Wake Up In The Middle Of The Night? (5:50) Timing Of When You're Waking Up At Night (8:47) 1 to 3 AM and The Liver (9:32) Dryer Lint Talk (11:09) Common Causes of Waking Up (15:17) Cortisol and Blood Sugar (18:05) Low Progesterone (23:54) Dehydration (26:50) Gut Imbalances (29:39) Lifestyle Factors (32:41) First Steps---------------------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!
Ever feel like your cravings (or impulses) have control over you?In this episode, we're breaking down a simple but powerful process to take back your power without relying on willpower alone. You'll learn how to pause in the moment, understand why the urge is there, and see it for what it really is (hint: you won't explode if you don't give in). I'll walk you through how to write down the urge, your perceived reasons for acting on it, and then uncover the true cost of giving in. From there, we'll make a decision from a slower, clearer place rather than from that instant “must do it now” energy. I'll also share a personal example of how I've experienced this urge loop in my work life, and how simply planning when I'll handle something helps my brain relax. We'll talk about why saying “no” often makes the urge stronger at first and how to ride it like a wave instead of letting it sweep you away. Think of it like handling an angry toddler's tantrum: it feels intense, but it passes. By the end, you'll have a repeatable framework for handling cravings, emotional eating triggers, or even those distracting work pings that derail your focus. This is your guide to breaking the cycle and building self-trust one urge at a time. Time Stamps: (2:20) Guilt and Cravings (3:54) Imagine This Scenario (6:30) Urge on Answering A Message Example (11:50) Everything Is A Tradeoff (15:10) Building The Self Trust Muscle---------------------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 you've ever wondered how to truly support your body after coming off birth control or what to do first when you're feeling bloated and sluggish, this episode is for you. In part two of our Q&A series, we're diving into your most-requested questions: going deep on women's health, hormone balance, and big-picture life goals. I share my supplement thoughts post–birth control, why broad advice often backfires without proper bloodwork, and how our FLUSH protocol helps set a strong foundation for healing. We also discuss what most women get wrong before coming to Vital Spark and whether a DUTCH test is worth it while still on hormonal contraception. From there, we get personal: what I would tell my past self, how we're thinking about family 20 years down the line, and even some of my non-profit aspirations for the future. Finally, I break down the first steps to take when you're bloated, fatigued, and don't know where to start so you can stop spinning your wheels and start feeling like yourself again. This one is packed with both strategy and soul. Whether you're here for the hormone hacks, the mindset shifts, or just a little encouragement for your own journey, you'll leave with clarity and practical next steps to move forward with confidence. Time Stamps: (1:32) Curly or Straight Hair? (3:27) Top Supplements After Getting Off Birth Control (11:22) Bloodwork Over Broad Recommendations (12:50) FLUSH Protocol (16:21) What Most Women Are Doing Wrong Before Coming to Vital Spark (19:37) DUTCH Test on Birth Control? (22:50) What Vanessa Would Tell Her Past Self (26:28) 20 Years Later and Future Family (30:02) Non-Profit Future Aspirations (33:02) What To Prioritize When Bloating---------------------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!
You've been doing “all the right things” for a few weeks. Eating better, moving your body but the scale hasn't budged. Sound familiar? That's not failure. That's normal. In this episode, we unpack the uncomfortable truth: healing and real transformation take time, often much longer than we want. You'll hear why quick fixes and crash diets set you up for disappointment, and why slow, steady progress is the only path to sustainable change. We'll talk about prepping your body before weight loss even begins, what to expect when you start eating more, and why discomfort (yes, including hunger and resistance) is part of the journey. I also share what it took for me to transform over two years and why I still don't believe in a “finish line.” If you're frustrated with your progress or tempted to give up after a few weeks, this episode will reframe everything. Healing is possible. It just doesn't happen overnight. Time Stamps: (1:17) A Little Sickness In The Pozos Household (3:42) My Healing Journey (5:20) Stock Market Analogy (11:47) The Continuous Process (16:17) Discomfort Is a Feeling (19:22) So Much To Learn Still (20:54) There's No Finish Line---------------------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!
It only took 233 episodes and getting over what I thought would be cricket's if I ever asked my audience to submit questions but I'm so glad we did because we got some incredible questions we're excited to answer on this week's episode! We had over 40 questions submitted and thank you to everyone who sent one in! Today's episode, we will cover 10 questions that were asked frequently or we thought you'd benefit most from hearing about. It's a great blend of health related questions, how we met as a couple, whether or not we've always lived a healthy lifestyle, and a few topics we haven't covered on the show! While we haven't fully decided yet on how we will answer the remaining questions you submitted, rest assured we will and let us know if you enjoyed this style of episode! Time Stamps: (2:54) One Common Trait with Vital Spark Clients(6:34) Bioidentical Progesterone(10:03) How Vanessa and Omar Met(13:45) Inexpensive Biohacks for Happy Hormones(18:32) Build Muscle and Lose Fat While At Maintenance?(21:17) Root Cause of Histamine Issues(26:50) Belly Pooch Weight Gain(29:39) Steady Weight Loss Without Losing Weight?(32:11) Being A Healthy Couple(37:17) GI Solutions---------------------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!
Step into Episode 170 of On the Delo as David DeLorenzo sits down with his coach and friend Eugene Trufkin for a rare in-depth conversation about mindset, discipline, and health that goes far beyond macros and workouts. Eugene opens up about his early life in the USSR, being raised on a biodynamic farm, and how that foundation shaped his philosophy on training, eating, and living well.From immigrant hustle to coaching elite clients, Eugene shares hard-earned insights on why transformation is more about psychology than strategy. The two talk openly about body image, ego traps, burnout, and what it really means to live a sustainable lifestyle. If you're a business owner or hospitality industry professional looking to feel strong, think clearly, and stay consistent, this episode is full of real talk and proven perspective.Chapter Guide (Timestamps):(0:00 - 3:00) Introduction: Podcast 170 and Guest Eugene Trufkin (3:01 - 7:50) Eugene's Backstory: Moldova, USSR, and the American Dream (7:51 - 12:30) From Predator to Paintball: Childhood Influences (12:31 - 19:00) Coaching Philosophy and the Origins of Trufkin Athletics (19:01 - 25:30) Why Most Health Plans Fail: Core Values and Environment (25:31 - 31:15) Time-Saving Meal Systems and Lifestyle Design (31:16 - 37:00) Delo's Ego, Body Fat, and Realizations from the Journey (37:01 - 43:30) Eating Out, Building Muscle, and Letting Go of Extremes (43:31 - 47:00) Athletic Burnout, Kid Development, and Real Longevity (47:01 - 54:55) Home Gym Must-Haves and Injury-Free Workouts
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!
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