Podcasts about food guilt

What if the reason tracking macros isn't working anymore has nothing to do with your discipline? In this episode, I break down one of the most common frustrations I hear from women: "I used to track macros, lose weight, and see results. Now I do the exact same thing and nothing happens.".  I want to share the story of how I once believed macros were the magic solution to fat loss, only to realize they were never the answer. They were simply a tool. We'll talk about why there is no perfect macro split, how the body constantly adapts to what we do, and why staying on the same nutrition plan for months or years can actually become part of the problem. I explain how functional nutrition often involves strategically changing calories, carbohydrates, fats, and protein to stay ahead of those adaptations rather than fighting against them. You'll learn why there may be a time for low-carb eating, a time for higher calories, a time for lower protein, and a time for a more balanced approach. Most importantly, we'll discuss how understanding macros can still be incredibly valuable when they're used within the right context. Today, I personally track my macros, not to lose weight, but to make sure I'm eating enough and maintaining the right balance for my current season of life.  If you've been wondering why your old nutrition strategy isn't producing the same results anymore, this episode will help you understand what changed and how to start working with your body instead of against it.   Time Stamps:   (1:47) Life Updates (3:06) My Macro Tracking Journey (4:47) Why Macro Tracking Gets A Bad Rap (8:22) Recent Client Example (12:32) Where To Start --------------------- 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!

Sometimes the most stressful part of a meal isn't the food—it's the story we're telling ourselves about the food.In this episode of Up Your Total Glow, Ruth Kudzi explores the hidden impact of food guilt, health anxiety, and the subtle fear that can drive even our healthiest habits. Discover how guilt affects digestion, why Ayurveda views emotional state as part of nourishment, and how to build a healthier relationship with food, exercise, and your body.✨ Free Vitality Imbalance Quiz: https://www.ithriveforhealth.com/ayurvedic-dosha-quiz/✨ Book a Vitality Reconnection Session: https://tidycal.com/ithrive/vitality-reconnection-session

Everyone wants to know how "bounce back" after having a baby. The truth is, that's not the goal. In this episode, I'm sharing my postpartum fitness plan and the approach I'll be taking during those first weeks and months after birth. Instead of jumping straight into workouts, fat loss, or trying to get my body back as quickly as possible, I'll be prioritizing recovery, sleep, healing, and listening to what my body actually needs. I'll walk you through what my first few weeks postpartum may look like, including why I plan to spend most of the first week resting, when I might begin incorporating light walks and mobility work, and how I'll use my body's feedback, not a rigid timeline, to guide the process. We'll also talk about why pelvic floor health is at the center of my recovery plan and why I believe every woman should consider working with a pelvic floor physical therapist before problems arise, not just after. I'll share why I won't be rushing back into intense cardio, despite the pressure many women feel to lose baby weight as quickly as possible. We'll also discuss the truth about waist trainers, why external support can actually delay core recovery, and what a healthier approach to rebuilding strength looks like. Most importantly, I'm talking about something I think every new mom struggles with: comparison. Because no two postpartum journeys are the same, and comparing your recovery, body, or timeline to someone else's is one of the fastest ways to create unnecessary stress and frustration. If you're pregnant, postpartum, or simply curious about a more sustainable approach to recovery after birth, this episode will give you an honest look at how I'm thinking about this next chapter and why slower may actually be the smarter path forward.   Time Stamps:   (2:11) My Postpartum Fitness Plan (3:22) The Mental Side (9:19) Getting Your Body “Back” (11:20) Comparison In Postpartum (13:32) Sharing The Postpartum Journey --------------------- 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!

Is it perimenopause, or are you just finally fed up with the world? Honestly, it might be both.In this listener Q&A, I'm answering the questions so many of you have been sending me, and they're the kind that probably sound familiar. We start with mood, because so many of us feel more irritable, less patient, and a lot less willing to tolerate things we used to put up with. I'll walk you through what's happening with your hormones and neurotransmitters, and why your reasons for feeling done are still valid even when biology is part of the picture.From there, I tackle the big one: the belief that decades of dieting have "broken" your metabolism. I talk about what's really driving the lose-it-gain-it cycle, why intermittent fasting leaves so many women feeling awful, and the food guilt that shows up over something as ordinary as two slices of bread.I also answer a question that pulled at my heart, from a parent who overheard their daughter say she needed to "walk off" her dessert. If you've ever heard your own voice come out of someone you love, this one is for you.If any of this lands, I'd love to keep the conversation going. You'll find a link in the show notes to send me your questions for the next Q&A, and if you're ready for support:Book a callBecome a Feaster Send me your question for a future Q&A episode! Related episodes you'll love:#132: Why You Need to Put Capacity, Self-Compassion & Self-Care on the Menu#147: Why You Keep Starting Over Every Monday#136: Health vs. Weight: Debunking the Biggest Wellness Myth with Val Schonberg, RDWhat did you think of this episode? Click here and let me know!

What if the amount of exercise you actually need for long-term health is far less than you've been led to believe? In this episode, I'm breaking down some fascinating claims from longevity expert Dr. Amy Killen that completely challenge the "more is better" approach many women have been taught when it comes to fitness. One statistic in particular caught my attention: her claim that women may achieve most of the longevity benefits of resistance training with surprisingly little weekly volume. We'll dive into what the research actually says about strength training, longevity, and mortality risk, including why multiple studies seem to show that the biggest health benefits occur at relatively modest amounts of resistance training. I'll also share why, in my own experience and in working with clients, two to three strength-training sessions per week seems to be the sweet spot for recovery, consistency, and long-term results. We'll talk about the trap of comparing yourself to genetic outliers, influencers, and fitness competitors whose training volumes often aren't realistic or necessary for the average woman. I'll also unpack the recommendation of 150 minutes of moderate aerobic exercise per week, why walking may be one of the most powerful longevity tools available, and my thoughts on where high-intensity exercise fits into the picture. Most importantly, I want to make the case that prioritizing health often leads to better physique outcomes over the long term than constantly chasing more workouts, more volume, and more intensity. We'll also discuss the real risks of overtraining, including hormone disruption, cycle irregularities, bone loss, and the cumulative stress excessive exercise can place on the body. If you've ever felt like you're falling behind because you're not doing enough, this episode might be the permission slip you need. Sometimes the path to better health, better recovery, and a better body isn't doing more. It's doing the right things consistently for years.   Time Stamps:   (3:02) Being Prepared For Baby Girl   (4:26) Women's Needs For Exercise   (8:22) Going Against The Stereotypical Advice   (12:37) Prioritizing Health Goals   (17:42) House Analogy   (20:07) HIIT Training --------------------- 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!

Most women who struggle with binge eating never talk about it. I'm changing that today. In this episode, I get personal about my own journey with binge eating, tracing it back to my early twenties and walking through the slow, nonlinear process of working through it over the past decade. This is not a quick fix episode. There is no finish line moment, no single breakthrough that made it all click. What there is, is an honest look at what actually moved the needle over time. I break down the three things that made the biggest difference in my healing: releasing the good food and bad food rules that were quietly running the show, going through a functional reverse diet to address what was happening on a physiological level, and reframing the stories I was telling myself after a binge episode. I also dig into something that does not get talked about enough, which is how your body's overall toxic load and sensitivity to certain foods can actually reinforce disordered eating patterns without you even realizing it. If you have ever felt completely out of control around food, finished a vacation feeling more guilt than joy, or wondered if you will ever stop the restrict and binge cycle, this episode is for you. You are not broken, and you are not alone.   Time Stamps:   (2:52) Visiting Mama Pozos At Hilton Head  (7:27) Defining Binge Eating  (12:22) Biggest Difference Makers With Controlling Binging  (14:14) Letting Go Of Food Rules  (16:50) Functional Reverse Dieting --------------------- 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 this episode of Recover to Flourish, I'm talking about an eating disorder behaviour that is rarely spoken about openly: chewing and spitting. This is something that can bring a huge amount of shame, secrecy, and isolation, yet so many people struggle with it behind closed doors.I explore what chewing and spitting actually is, why it can become so addictive and compulsive, the physical and psychological impact it can have, and why it often keeps people stuck in the eating disorder cycle. I also talk honestly about the emotions underneath the behaviour, the role of restriction, and what recovery can look like if this is something you're dealing with.If you've ever felt alone in this behaviour, I hope this episode helps you feel seen and understood.Let me know your thoughts! SOCIALS:Instagram: @flourishwithciandra @recovertoflourish_podTikTok: @flourishwithciandraWebsite: https://flourishwithciandra.com/Contact: info@flourishwithciandra.com

What if burning more calories had less to do with punishing workouts and more to do with how you live your everyday life?  In this episode, we're breaking down 10 low-effort ways to support your metabolism without adding hours of cardio or exhausting yourself in the gym. Because the truth is, your metabolism is running 24/7 and small habits repeated consistently can have a much bigger impact than most people realize. We start with five hobbies that naturally increase calorie burn and improve metabolic health, including hiking, swimming, cycling, dancing, and even hobbies like knitting that help regulate stress and reduce mindless snacking. You'll learn why activities that support cortisol regulation, muscle activation, and nervous system balance can quietly improve fat loss and energy levels behind the scenes. Then we shift into five simple lifestyle strategies that can significantly change the way your body uses energy throughout the day. From walking after meals and increasing NEAT (non-exercise activity thermogenesis) to prioritizing sleep, hydration, and even small micro-movements, this episode explains how metabolism is influenced by far more than workouts alone. We also break down the science in a way that actually makes sense covering blood sugar regulation, insulin, cortisol, thermogenesis, and why sleep may be one of the most underrated fat-loss tools available. Most importantly, this conversation reframes the idea that improving your metabolism has to mean doing more. Sometimes it's about working with your body instead of constantly fighting it. If you've been feeling overwhelmed by all-or-nothing fitness advice, this episode will help you see that sustainable progress often comes from the simplest shifts. Your metabolism doesn't just respond to exercise. It responds to your environment, your habits, your stress levels, and the way you move through everyday life.   Time Stamps:   (3:17) #1: Hiking (5:09) #2: Knitting (6:53) #3: Swimming (9:06) #4: Cycling (10:46) #5: Dancing (13:20) #6: Walking After Meals (13:52) #7: Standing More (14:47) #8: Drinking Cold Water (15:32) #9: Fidgeting (17:07) #10: Prioritizing Quality Sleep (19:02) Functional Fat Loss Solutions Masterclass --------------------- 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 this deeply personal episode, I'm sharing the full arc of my health journey, from my days as a Division I equestrian athlete at UGA to the years of frustration, confusion, and rock bottom moments that ultimately led me to functional health.  I open up about how the pressure to maintain a certain body composition as a college athlete first pushed me toward disordered eating habits, setting the stage for years of weight loss resistance. After graduating and moving to Atlanta, I threw myself into CrossFit, convinced that more intensity was the answer, only to find myself getting puffier, more inflamed, and increasingly exhausted.  Despite working out harder than ever, I wasn't seeing results, and my body was sending signals I didn't yet know how to read. Chronic digestive issues, debilitating fatigue, brain fog, and social anxiety began compounding on top of each other, leaving me feeling like I might be making it all up.  A series of dismissive doctor's appointments left me feeling invalidated and completely stuck, including one where I was simply told to eat less and exercise more. Coming off birth control without proper hormonal support triggered a new wave of symptoms, including severe acne and irregular cycles, adding yet another layer to an already overwhelming season.  I describe the emotional toll of watching life move forward, friends getting married and starting families, while I felt too depleted and self-conscious to fully show up. It wasn't until I discovered functional health and began running comprehensive labs that I finally got the validation I had been desperate for.  Something was genuinely wrong, and it wasn't in my head.  I then invested deeply, financially and personally, in learning everything I could about the connection between hormones, gut health, metabolism, and the immune system. That journey ultimately led to a 40-pound transformation, not through restriction and overtraining, but by working out less, eating more, and addressing the true root causes.  Those hard-won lessons became the foundation for the one-stop functional health program I built for my clients. Now pregnant with my daughter, I reflect on how healing my own body is something I'll be able to pass on in ways I never imagined.  If any part of my story sounds familiar, I want you to know: you are not alone, and there is a path to the other side.   Time Stamps:   (5:32) Going Through Weight Loss Resistance (5:54) Georgia Bulldog (9:02) Taking Health More Seriously (14:22) The Crossfit Girl (22:04) Having The IUD Taken Out (28:52) Being Sick All The Time (29:34) Investing In Health Coaching (31:32) The Functional Health Space (35:50) Our Team Now (40:16) Reach Out To Us --------------------- 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 best athletes in the world aren't consistent because their lives are calm. They're consistent because they've learned how to get back on track, fast.  In this episode, we're breaking down the one trait that actually separates the ultra consistent from everyone else, and it has nothing to do with willpower or discipline. We're diving into the real reason you keep falling off your health routines, and why it might not be a character flaw at all.  If you've ever missed a workout, overeaten on the weekend, or abandoned a protocol early and then spiraled into shame, this episode is for you. We unpack the surprising research behind the famous marshmallow test and what it actually reveals about trust, environment, and follow-through.  You'll learn why your metabolism, hormones, and stress response may be working against your best intentions and what to do about it. We talk about what a real "way back" looks like when life gets busy, chaotic, or emotionally draining. Forget waiting until Monday; we're giving you practical resets you can use at your very next meal, workout, or hard moment.  We also tackle the fine line between releasing shame and staying accountable, because both matter. You'll walk away with a handful of powerful questions to ask yourself when things fall apart, so you can turn setbacks into information instead of evidence against yourself.  This episode will challenge the way you define consistency and replace perfection with something far more sustainable. If you're ready to stop starting over and start returning, this one's for you.   Time Stamps:   (3:29) Hustling Mom's and Busy Seasons    (4:47) Recent FLUSH Protocol    (5:47) Justin's Perspective on Consistency    (19:42) When You're Struggling With Execution --------------------- 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 for your Midweek Motivation, Odette and Weight Loss Group Manager Kim get real about the pressure of diet culture, the rules they've finally let go of, and what sustainable weight loss actually looks like in real life. They also chat about International No Diet Day and why consistency matters more than perfection. Creating healthier habits isn't about restriction; it's about feeling good physically, mentally, and emotionally. If you're tired of starting over every Monday but want something realistic, this episode is for you.You can find the full video hosted at:https://www.facebook.com/groups/ginalivymaintenanceandmindfulnessTo learn more about The Livy Method and our Maintenance & Mindfulness group, visit livymethod.com. Hosted on Acast. See acast.com/privacy for more information.

Are you "being bad" for eating cake or looking for "guilt-free" foods? In this eye-opening episode, Heather Creekmore uncovers how modern diet culture has borrowed religious language—like sin, guilt, and temptation—and transformed eating into a moral battleground. Discover why labels like "clean eating" or "cheat days" aren't just diet lingo but clues to a whole alternate religion we unknowingly follow. You’ll walk away with a new perspective on the words and rules you’ve absorbed about food and body, and a biblically grounded reminder that God’s table is about grace, not judgment. Don’t miss this liberating conversation that will help you stop comparing and start living with joy and freedom at the dinner table. Join us as we: Break down the roots of food guilt and temptation language Examine what Scripture really says about food, pleasure, and purity Challenge the diet culture religion and reclaim the grace and freedom God intended Listen now—you’ll never hear the words "guilty pleasure" the same way again! This is part one of a brand new series looking at religious language we use around food, body, diets, and even fashion! References & Resources Books referenced: "Health, Money and Love, and Why We Don't Enjoy Them" by Robert Farrar Capon "Seculosity" by David Zahl The 40 Day Body Image WorkbookHeather Creekmore's book is discussed throughout the series. The next group journey starts Wednesday, June 3rd. More info at improvebodyimage.com. Notable Quotes "Diet culture is not just like a religion—it literally operates like one, complete with sin and temptation and confession and atonement and a promise of salvation if you can just get all the food and exercise rules right." (04:21) "The Bible says eat with gladness. God has already approved." (32:32) "Clean eating has borrowed its central metaphor, cleanliness, from a religious tradition that...the New Testament has moved on [from]." (27:32) Mentions of Other Episodes Upcoming in the Series: Episode 2: Analysis of religious language in diet programs such as Optavia and Gwen Shamblin's Weigh Down Workshop and their impact on true Christian faith. Episode 3: Discussion on forgiving fashion—why we talk about clothes as "forgiving" and unpacking this language. Connect & Learn More Join the 40-Day Journey or get more resources: improvebodyimage.com Discover more Christian podcasts at lifeaudio.com and inquire about advertising opportunities at lifeaudio.com/contact-us.

Can feeling guilty about what you eat actually impact your physical body? In this episode, we explore the neuroscience behind food guilt and how it directly affects your nervous system.While some forms of guilt are helpful and adaptive, food guilt is almost always maladaptive. We discuss how the shame associated with eating triggers your body's fight-or-flight response, elevates stress hormones, and ultimately drives the restrict-binge cycle. Discover the psychological mechanisms behind food guilt and learn three evidence-based strategies to calm your nervous system and neutralize the way you think about food.@07:58.93 The difference between helpful (adaptive) and unhelpful (maladaptive) guilt@10:38.97 How food guilt activates the amygdala and dysregulates your nervous system@15:25.02 The behavioral and physiological pathways linking stress to eating choices@17:23.70 Why assigning moral value to food keeps you stuck@18:19.80 3 strategies to overcome food guilt and practice mindful self-compassionI am Steph, a Clinical Psychologist who helps women enjoy food without binge eating or guilt.Disclaimer: This podcast is for educational purposes only and does not replace individual medical or psychological advice. If you are experiencing significant distress related to eating or mental health, please seek support from a qualified health professional.Need support?If you're struggling with binge eating, food noise, night eating, or feeling stuck in the diet cycle, Stephanie offers a 1:1 session to help you stabilize your eating and rebuild a healthier relationship with food.Book a retreat call HEREVisit the retreat website HERE FREE Resources:Download my [FREE binge eating tracker tool] To access more of my courses use this:https://stan.store/mindfoodstephDo you have any questions? Ask Steph here. Social media:TikTokInstagramFacebookHelp lines Review the podcast on Apple By sharing, following, or rating the podcast, you help me reach more people so they can understand the importance of mental health. Hosted on Acast. See acast.com/privacy for more information.

What if the constant thoughts about food you deal with every day aren't a lack of discipline… but your body trying to tell you something important?  In this episode, we'll break down what “food noise” actually is and why it's become such a common struggle for women who feel like they're always thinking about their next meal. While the current conversation often points to quick fixes or appetite-suppressing solutions, we'll take a different approach. One rooted in understanding the body, not silencing it. Food noise isn't random, and it's not just mental. It's deeply connected to your metabolism, hormones, and nervous system. We'll walk through the three core drivers behind food noise: restriction, highly processed foods, and deeper biological dysregulation. From there, we'll zoom in on what's happening inside your body when those signals get louder covering blood sugar instability, chronic stress and cortisol, hormone imbalances, gut dysfunction, and inflammation. You'll start to see how things like cravings, urgency around food, and feeling out of control aren't personality flaws—they're physiological responses. We'll also explain why intuitive eating can feel impossible when your internal signals are dysregulated, and why simply “trying harder” often makes things worse. Most importantly, we give you practical, actionable ways to start calming the noise by supporting your body without extremes or all-or-nothing thinking. If you've ever felt like you're constantly negotiating with yourself around food, this conversation will connect the dots in a way that finally makes sense. Because the goal isn't to fight your body. It's to understand it. And when you do, the noise doesn't need to be forced quiet… it naturally starts to fade.   Time Stamps:   (1:15) Maturity Photos   (5:27) Food Noise   (9:12) Three Types of Food Noise   (13:02) The Body When Food Noise Is High   (17:40) Cortisol Dysregulation   (20:50) Hormone Imbalances   (22:07) Gut Dysfunction   (25:50) Inflammation   (29:20) Action 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!

What if all the “random” symptoms you've been dealing with… aren't random at all? In this episode, we unpack one of the most overlooked drivers of stubborn weight gain, hormone issues, and chronic inflammation: immune dysfunction. If you've ever felt like your body is working against you despite eating well, exercising, and doing everything “right”, this conversation will start connecting the dots. Because the truth is, your metabolism doesn't operate in isolation. It's deeply influenced by your gut, hormones, thyroid, nervous system, and especially your immune system. We walk through why so many women are given multiple diagnoses like Hashimoto's, IBS, or SIBO and told to treat them as separate issues, when in reality they may all stem from the same underlying pattern. When your immune system is constantly activated, your body shifts into survival mode, making fat loss, digestion, and hormone balance significantly harder. You'll also learn how chronic stress, whether from under-eating, overtraining, poor sleep, or emotional pressure, can keep your immune system stuck in overdrive. This isn't about “just reducing stress,” it's about understanding what's actually happening inside your body when it perceives threat. We also break down why quick fixes like medications or supplements often fall short when the root cause isn't addressed. While tools like Ozempic or antibiotics can have their place, they're not a substitute for true healing. Finally, we share the framework we use at Vital Spark Coaching to help women move from dysfunction to real results starting with foundations, then restoring the body, and only then focusing on fat loss and performance. The most important takeaway? Your body isn't broken. It's adapting. And when you understand what it's responding to, everything starts to change.   Time Stamps:   (1:47) Coming Back From Mexico   (6:17) An Overactive Immune System   (14:22) Resetting The System   (22:57) When Our Clients Start Flourishing   (24:32) Applying For Vital Spark Coaching --------------------- Find Out More Information on Vital Spark Coaching --------------------- Follow @vanessagfitness on Instagram for daily fitness tips & motivation.  --------------------- Download Our FREE Metabolism-Boosting Workout Program --------------------- Join the Women's Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life! --------------------- Click here to send me a message on Facebook and we'll see how I can help or what best free resources I can share! --------------------- Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here! --------------------- Check out our Youtube Channel! --------------------- Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!

Most women don't realize they're stuck until they've already tried everything that was "supposed" to fix them. In this episode, we unpack one of the most frustrating experiences women face: going beyond conventional medicine, investing in functional medicine, and still feeling stuck. I introduce the two common paths women take: traditional healthcare and functional medicine and explain why both can fail in different ways. You'll hear exactly why being told “everything is normal” leaves so many women without answers, and why even advanced testing and supplement protocols don't always lead to real results. I break down the critical difference between the idea of functional medicine and how it's often delivered in practice. I explain how poor sequencing, incomplete strategies, and lack of real-time support can actually make symptoms worse even when you're following the plan perfectly. If you've ever felt like your body just isn't responding despite your effort, this conversation will hit home. You'll also learn why supplements alone are rarely the solution, and how missing foundational pieces like nutrition, lifestyle, and stress regulation can stall progress completely. I have a powerful “flower and soil” analogy to explain why your body needs the right environment before it can actually heal. Most importantly, this episode reframes the narrative so many women internalize that they are the problem. If you've tried both conventional and functional approaches and still don't feel like yourself, this isn't a failure of your body. It's a gap in the process. By the end, you'll understand exactly what's been missing—and what a truly effective, personalized approach to healing actually requires.   Time Stamps:   (1:17) Two Types of Women Come To Us (3:27) Recent Client Call (8:57) The Premise and Execution of Functional Health (9:34) Doctor Bob Example (10:50) Recent Vital Spark Google Review (12:09) Functional Health Dr. Joe (14:42) The Sequencing Issue (27:47) Working with Vital Spark --------------------- 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 the most frustrating message in your health journey isn't wrong… it's just incomplete? In this episode, we unpack the moment so many women know all too well. Finally getting the courage to ask for help, only to be told “everything looks normal.” I share why this experience is far more common than it should be, and why it often leaves women feeling more confused, dismissed, and alone than before. We break down what standard lab testing is actually designed to detect and why it frequently misses the deeper dysfunction driving symptoms like fatigue, weight gain, bloating, and brain fog. You'll learn the critical difference between disease and dysfunction, and why you can feel terrible even when nothing shows up as “wrong” on paper. We also dive into the truth about reference ranges, and why “normal” often just means average, not optimal. I'll walk through real examples, including how thyroid and hormone imbalances can exist within normal ranges yet still disrupt how you feel every day. We explore what standard testing doesn't look at at all, from gut health to full hormone patterns, and why those gaps matter more than most people realize. This episode also highlights how cortisol, stress, and the nervous system play a role in keeping the body stuck, even when basic labs appear fine. Most importantly, we talk about the emotional impact of being told you're “fine” when you know you're not, and how that message can slowly shift the way you see yourself. There's a powerful validation that comes from finally understanding what your body has been trying to tell you all along. If you've ever felt like your body isn't responding despite doing everything right, this conversation will give you clarity, language, and a completely new perspective. You are not the problem and this episode will help you understand why.   Time Stamps:   (1:32) Sharing A Recent Message (3:52) Why This Is Happening (16:22) Reference Ranges (21:17) Detoxication Pathways (24:42) Gut Testing (29:20) Key Things To Remember --------------------- 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 this episode, Jess and Karli talk about something many of us think about but rarely say out loud: our relationship with food. From “food noise” and the constant inner dialogue around what, when, and how much to eat, to the all-or-nothing mindset, cravings, and guilt, this conversation dives into the mental load that comes with eating in today's world. Karli shares her journey from binge and restrict cycles as a D1 athlete to finding food freedom, while Jess opens up about being in the thick of it— unlearning old habits and trying to feel more in control. Together, they unpack the tension between nourishment and deprivation, the impact of how we grew up eating, and why “just eat the donut” isn't always that simple. This episode isn't about having all the answers, but hopefully it reminds you that if your brain feels loud around food, you're not alone.

I want to tell you about a woman who was doing everything right.  Eating clean, working out consistently, tracking everything, taking all the supplements. She'd been doing this for two years. And in those two years her weight had gone up, her energy had gotten worse, and she'd started waking up every morning with this low-grade dread about her body that she just couldn't shake.  She went to her doctor. Labs came back normal.  She went to a functional medicine doctor. Got a supplement list. Came back six months later feeling exactly the same. And at some point she started to quietly believe that maybe she was just the problem. She wasn't. And if any part of that sounds familiar, stay with us because that's exactly what today's episode is about. We are going to break down exactly why smart, disciplined women are doing everything right and getting worse results, why the medical system keeps missing it, and what's actually going on in the gut, hormones, and metabolism that standard testing never finds.   Time Stamps:   (1:22) A Story About A Women Doing “Everything” Right (7:12) Does This Sound Like You? (16:07) Everything Looks “Normal” (19:47) Your Gut and Immune System --------------------- 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 the reason your hormones feel “off”… has nothing to do with supplements, diets, or doing more and everything to do with what you're not doing daily? In this episode, we break down the five simple but powerful habits that can dramatically improve your hormone health in as little as 90 days. These aren't trendy hacks or complicated protocols. They're foundational lifestyle shifts that most women overlook while chasing faster, flashier solutions. We dive into how your morning routine, movement, and evening habits directly influence cortisol, energy, metabolism, and overall balance. You'll learn why something as simple as morning light exposure can reset your internal clock and why daily movement doesn't have to mean intense workouts to be effective. We also unpack one of the most overlooked disruptors of hormone health: your nighttime routine. From screen exposure to late-night eating, these small habits may be quietly working against your body more than you realize. This episode challenges the idea that you need to do more and instead shows you how to do what actually matters. Because when your lifestyle supports your body, everything starts to work with you instead of against you. If you've been feeling stuck, exhausted, or like your body just isn't responding the way it should, this conversation will give you a clear, practical path forward. Start with one habit, stay consistent, and watch what changes. Because your body isn't broken. It's just waiting for the right inputs.   Time Stamps:   (3:37) Changes In Hormone Health (4:47) #1: Morning Light Exposure (9:17) #2: 20 Minutes of Daily Exercise (14:49) #3: Screens Off 60 Minutes Before Bed (16:58) #4: A Calming Wind Down Routine (20:02) #5: Eating Your Last Meal 4 Hours Before Bed --------------------- 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 me ask you something. Have you ever noticed how quickly food can turn into a moral scorecard? Salad for lunch? Good job. Dessert after dinner? I was bad today. Carbs? I shouldn't have eaten that. Somewhere along the way, many of us started believing that certain foods make us disciplined… and other foods make us failures. But here's the truth I want you to hear today: food is not a moral issue. Your character is not defined by what you ate today. Your worth is not measured in calories, carbs, or how “clean” your meals were. Food is something God created to fuel your body, sustain your life, and yes—even be enjoyed. It was never meant to carry shame, guilt, or spiritual weight. So today, we're going to talk about what Scripture actually says about food, how diet culture quietly turns eating into a moral battle, and how you can begin to reframe food as fuel instead of a measurement of your worth. If you've ever felt guilty after eating… If you've ever believed you “blew it” because of food… Or if you're simply tired of living with that constant pressure around eating… This conversation is for you. So let's dig in. And if you need a little extra support after this episode, I'm here for you. You can always email me at taraJ@dietditching.com, and I'd also love to see you inside our Facebook community Lose Weight, Live Free. Come join us there.

Can't stop thinking about food, no matter what you do? That constant mental chatter is not your fault. There is a reason your brain keeps circling back to food.In this episode of Salad With a Side of Fries, Jenn Trepeck breaks down the real science behind food noise and why it is not a lack of willpower. She explains how emotional eating, hormone balance, and nutrition habits shape your relationship with food, while offering practical strategies to quiet the mental chatter and regain control in a sustainable, empowering way.What You Will Learn in This Episode:✅ How food noise is driven by hunger hormones like ghrelin and leptin, not lack of discipline✅ Why calorie restriction increases cravings, control challenges, and amplifies mental chatter✅ How stabilizing blood sugar balance reduces food cravings, improves energy regulation and quiets that voice✅ Simple daily habits using stress management, sleep, and health to quiet intrusive food thoughtsThe Salad With a Side of Fries podcast, hosted by Jenn Trepeck, explores real-life wellness and weight-loss topics, debunking myths, misinformation, and flawed science surrounding nutrition and the food industry. Let's dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.TIMESTAMPS:00:00 Food noise and how calorie restriction fuels constant thoughts about eating03:51 Defining food noise as intrusive thoughts tied to mental health and food patterns06:29 The difference between normal planning and disruptive food obsession and eating patterns11:01 Is it food noise or physical hunger cues13:24 How diet culture and restriction create long-term behavioral patterns around food16:19 The blood sugar rollercoaster, food cravings, energy dips and understanding the dopamine response24:14 The importance of nutrition and why processed foods intensify cravings and disrupt appetite regulation28:02 The importance of movement, sleep in regulating hunger and reducing food chatter30:04 Consistency of foundational optimal health pillars of wellness will remove food noise35:36 Discussion of supplements to help reduce and remove food noise42:18 Final thoughts on eating healthy and avoiding processed foodKEY TAKEAWAYS:

What if the reason your body isn't responding… isn't because you're doing something wrong? In this episode, I sit down with Vital Spark coach Lindsey Newman to unpack the story behind her journey from “doing everything right” to realizing her body was breaking down beneath the surface. Coach Lindsey shares what it looked like to chase the “fit mom” identity of training harder, eating less, and trying to prove something both to herself and to the world around her. Despite eating as little as 1200 calories, lifting six days a week, and adding in cardio, her body was gaining weight, her energy was crashing, and her hormones were spiraling. What followed was a season of deep exhaustion, chronic pain, anxiety, and the terrifying feeling that her body was no longer her own. She opens up about the emotional toll of that time, the frustration of being told she was “fine,” and the moment she finally felt seen after receiving a PCOS diagnosis. But even then, she knew there had to be more to the story. That search led her to functional health, where everything began to click. Lindsey shares how uncovering deeper root causes like POTS, gut dysfunction, and thyroid issues completely changed the way she understood her body and ultimately how she healed it. We talk about why “calories in, calories out” isn't the full picture, how systems in the body are deeply interconnected, and what most women are missing when they try to fix their health. This conversation is for the woman who feels exhausted, frustrated, and stuck despite doing everything she's been told should work. Because your body isn't broken and there is a way forward when you finally start looking at the full picture.   Time Stamps:   (1:22) Coach Lindsey (3:27) Having Babies Early and Staying “Fit” (9:54) The Calories In Calories Out Conversation (13:02) Finding Functional Health (17:20) Finding The True Answers (23:09) POTS Syndrome (30:14) Coaching Women Through Experience (34:58) Where To Find Coach Lindsey --------------------- 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!

Eating Disorders…Can they be prevented? Can we make sure our kids love food and always have a guilt free relationship with food? If Yes- HOW?

In today's episode, Trisha and I answer three questions. The first is from someone who feels like their emotions are becoming harder to manage — feeling upset more easily, struggling with their thoughts, and finding it harder to stay mentally on top of everyday life at work and at home. We talk about what might be going on and when it might be time to seek extra support. The second question is about feeling stuck in your 40s — the fear of failure, the fear of moving forward, and feeling like you're falling behind in life. The third question is about the constant chatter in your head around food, weight, and guilt — feeling like you've “ruined everything” after dessert or a bowl of pasta, and how to begin changing those patterns after years of diet culture thinking. As always, Trisha McHale brings her grounded psychotherapist perspective — helping unpack what's happening beneath these thoughts and how to move from reacting to responding. Click play and let's dive in.   To apply for membership to Jessica's Thrive Academy go to www.jessicacooke.ie/apply To contact Trisha for more information on Therapy and Counselling services: galway@mindandbodyworks.com 091 725 750   About Trisha McHale: Trisha is a Psychotherapist and Director of Mind & Body Works Counselling and Psychotherapy Centre, based in Galway, with centres in Galway and Dublin. Their team of over 50 Psychotherapists and Psychologists work with adults, couples, adolescents, and children, offering therapies including CBT, EMDR, and Art Therapy. They also run a low-cost counselling service.

What if the very habits you believe are making you healthier are actually breaking your body down? In this episode, I sit down with functional health coach Lacey Iskra in our new home and podcast studio (hehe) to unpack the powerful and complicated journey that led her from bodybuilding and extreme dieting to true root-cause healing. Lacey shares how years of intense training, restrictive nutrition, and pushing through stress eventually left her with hormonal dysfunction, autoimmune symptoms, and a body that felt completely out of balance. Like many women in the fitness space, she was doing everything “right” on paper but still watching her health decline. Her story reveals how early gut health issues, birth control, chronic dieting, and years without a menstrual cycle quietly compounded into bigger problems later in life. After stepping away from bodybuilding, Lacey began searching for answers and eventually discovered the world of functional health and root-cause healing. Through gut testing, lifestyle changes, and deeper emotional and mindset work, she was able to completely reverse her psoriasis and rebuild her health from the inside out. Throughout the conversation, Lacey and I break down the biggest mistakes women make when trying to fix their health and why fat loss alone is rarely the real solution. We also talk about the missing link most health protocols overlook: addressing the physical, mental, and emotional pieces together. If you've ever felt like you're doing everything right but your body still isn't responding, this episode will help you understand why. And more importantly, it will show you that healing is possible when you finally start addressing the real root of the problem.   Time Stamps:   (2:19) Who Is Lacey Iskra? (5:39) Before Functional Health (8:00) Birth Control (10:04) Bodybuilding Prep (14:52) Becoming an Online Coach (18:04) Finding Functional Health (34:35) There's A Reason For Everything You're Feeling (35:16) Where To Find Lacey --------------------- 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, Heather Creekmore guides listeners through a transformative conversation about our mindset toward food, rooted in biblical truth. If you’ve ever felt trapped by diet culture’s rules or found yourself struggling with your relationship with food and body image, this episode is for you. Heather addresses the core fears and misconceptions many women face—seeing food as an enemy rather than a good gift from God. She shares personal stories about disordered eating and reveals scriptural truths that encourage us to receive food with gratitude rather than guilt or suspicion. Discover why enjoying food isn’t indulgent, but a step towards true health, and how shame—not satisfaction—is the real enemy of caring for your body. Listen as Heather Creekmore explains practical steps for healing your relationship with food, escaping the binge-restrict cycle, and developing sustainable, positive habits that honor both God and your health. Plus, learn how joining the Waiting for Weight Loss community can offer you ongoing support from coaches and like-minded women. Tune in for encouragement, prayer, and actionable tips to help you stop comparing, start living, and see food the way God intends—for nourishment, joy, and provision. Join the community at: WaitingforWeightloss.com Discover more Christian podcasts at lifeaudio.com and inquire about advertising opportunities at lifeaudio.com/contact-us.

Most women will research every stroller, bottle, and sleep schedule for their baby but spend almost no time thinking about how to support their own body during pregnancy.  In this episode, I'm sharing a “half baked” pregnancy update and pulling back the curtain on what I've actually been doing to support my body while growing this baby.  The reality is that most prenatal care is focused on monitoring the baby, not optimizing the mother's health. And while that makes sense medically, it also leaves a huge gap in how women care for themselves during one of the most physically demanding seasons of life.  Pregnancy is often treated like a time to pause your health goals, but I see it more like a sport that requires intentional preparation and support. In this episode, I walk through the team I've built around me including a functional practitioner, doula, midwife, pelvic floor physical therapist, chiropractor, and massage therapist and why I chose to outsource as many decisions as possible during this season.  I share what the first trimester actually looked like for me, from fatigue and nausea to the unexpected mental challenge of body image changes.  We also talk about the simple systems I'm using moving into the second and third trimesters, including strength training, daily movement, blood sugar stability, and pelvic floor work.  I explain how I'm thinking about nutrition not just for myself, but for my baby's long-term health and taste development. We'll also talk honestly about the physical discomforts of pregnancy and the moments that can make you question whether something is wrong. Finally, I share how researching birth options shifted my mindset from nervousness to genuine excitement, and why I ultimately decided on a home birth with a midwife and doula while still working with my OB for imaging.  If you're pregnant, planning to be, or just curious about a different approach to supporting your body through pregnancy, this episode offers a real, honest look behind the scenes.   Time Stamps:   (2:54) The Anatomy Scan (11:02) What I'm Doing/Will Do During Pregnancy (14:02) Midwife vs Traditional OBGYN Care (19:43) Letting Experts Help Me (28:24) Choosing A Home Birth --------------------- 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 are not failing because you lack discipline. You're struggling because you're trying to live like a machine.  In this episode, I'm breaking down why most systems fall apart the moment life gets hard and how to rebuild yours so it actually works for a human nervous system.  We're taught to design routines assuming endless energy, focus, and motivation, but real life doesn't operate that way. You have limited time, attention, and willpower, and your systems need to reflect that reality.  I explain why the most effective systems are the ones that require the least amount of thinking and decision-making. When stress hits, you don't rise to the occasion. You default to your systems. If your routine only works on your best days, it's not a system, it's a wish. I walk you through how to design structures that hold you steady when you're tired, overwhelmed, or distracted. We'll talk about simplifying your priorities so consistency becomes automatic instead of exhausting.  I introduce the Plan A, Plan B, and Plan C framework to help you escape the all-or-nothing cycle. Plan A is for high-energy days, Plan B supports you when things feel harder, and Plan C keeps you moving forward on your worst days.  Success doesn't need to look the same every day, especially in different seasons of life. This episode will help you build systems that meet you where you are, so you can stay consistent without burning yourself out.   Time Stamps:   (2:32) Moving Updates   (6:22) The Fresh Start Effect   (8:54) Different Levels To Our Goals   (14:29) Beware Of The Comparison Trap   (16:28) Vanessa's Plan A --------------------- 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 like your body is fighting you no matter how “perfect” your nutrition or workouts are, this episode will feel like a deep exhale. Today, I'm sitting down with Soraya Rufener, one of our coaches at Vital Spark, to share the story behind the safety, trust, and results her clients feel from day one. Soraya isn't just highly credentialed as a registered nurse and functional health coach. She's lived through chronic dieting, body distrust, and the exhausting pressure to always “do more.” She started dieting at 13, spent years stuck in restriction cycles, and did everything diet culture promised would work. And yet, nothing was actually healing.In this conversation, we unpack why willpower wasn't the problem, how postpartum healing changed everything, and what rebuilding a body really requires physically, mentally, and emotionally. Soraya shares the moment she stopped punishing her body and learned how to support it instead. We talk about why healing is layered, why consistency matters more than intensity, and how nervous system safety changes outcomes. She also opens up about how her lived experience reshaped the way she coaches postpartum moms and high-achieving women today. Most importantly, we explore what she refuses to repeat from diet culture—and why coaching women differently matters. If you're exhausted, frustrated, or quietly wondering why nothing seems to work anymore, this episode will remind you that you're not broken.You're unsupported. Time Stamps: (1:17) Our Incredible Coach Soraya (6:02) Early Teen Soraya (9:17) Finding Bodybuilding (15:02) The Food Noise (17:09) Shifting To The Healing Phase (19:55) The Mental Side of Healing (22:47) 3 Kids In 4 Years and The Postpartum Journey (31:23) Our Bodies Aren't The Enemy (34:15) Where To Find Soraya---------------------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 wanted to bring back one of our favorite interview episodes this week! Justin Su'a is a mental performance coach for the Tampa Bay Rays baseball team and host of our daily favorite podcast, Increase Your Impact. He has worked with top NFL, PGA, MLB, and NCAA athletes, as well as top corporate leaders to improve their mental performance game.  In this episode, we cover the importance of mental performance, the power of self-reflection, doing things by design instead of by default, how to figure out your WHY, and so much more! Topics Covered: - What Is Mental Performance and Why It Matters- How to Train Your Mindset- The Power of Self-Reflection- How to Identify Your “Why”- Doing Things by Design, Not by Default- Using Your Mindset to Regulate Negative Thoughts and Achieve Goals- Your Mind Has Limited Capacity: Why Negativity Crowds Out Growth- The Hidden Habit of Elite Athletes and Top Organizations- Getting Consistent With Nutrition and Trusting the Process- Embracing the Boredom of Consistency- The Law of the Bamboo Tree and Your Fitness Journey- Stop Beating Yourself Up for Starting Late — Start Now---------------------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 fat loss feels harder than it should and healing seems slow no matter what you try, the problem may not be your discipline. It may be your nervous system. In this conversation, I explain why a chronically dysregulated nervous system can block healing, fat loss, and hormone balance no matter how perfect your protocols look on paper.  Your body is always choosing survival first, and when it perceives constant stress, it will not prioritize digestion, repair, or metabolic efficiency. I walk you through how your brain interprets everyday stress the same way it would a life-or-death threat, keeping you stuck in fight or flight.  This is why cortisol stays elevated, inflammation lingers, and progress feels frustratingly slow. I break down why this isn't a mindset issue or a lack of discipline, but a physiological response rooted in your nervous system.  We dive into the role of the vagus nerve and how it connects your brain, gut, hormones, and stress response. I explain what vagal tone is and why improving it creates the conditions your body needs to feel safe enough to heal.  You'll learn simple, practical vagus nerve–supporting practices you can use daily without adding more overwhelm. We also talk about why these tools are supportive, not magical fixes, and how they enhance everything you're already doing. If you're dealing with stubborn fat loss, gut issues, thyroid challenges, or chronic stress, this episode lays the foundation you may be missing.  Nervous system regulation isn't optional or fluffy. It's essential. When your body feels safe, healing becomes possible. Time Stamps: (1:19) Lots of Things Going On(4:54) Getting Out Of Survival Mode(7:52) The Vagus Nerve(13:55) Strategies For Improving Your Nervous System---------------------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 this special guest episode, my past client Alicia and I talk about some common mistakes women make when trying to recover from Hypothalamic Amenorrhea and her own personal success story in how she got it back in under 3 months!If you feel like you have tried it all to get your period back and are looking for more 1:1 support to help you in your own journey, apply for Nourished to Thrive 1:1 coaching below to get started:APPLY FOR NOURISHED TO THRIVEFollow Emily on IGConnect with Alicia

Training starts to feel heavy when the goal is shrinking instead of becoming capable. What began as a viral moment around a meatball sub exposed something deeper: how diet culture, fear of “bulking,” and quiet food rules slowly erode confidence and self-trust long before real change has a chance to stick.We dive deeper into this in the latest Broads Podcast with Jessica Burke. We also chat about why “toning” is misleading, the real difference between exercising and training with intention, what actually drives gym intimidation, and why taking up space changes far more than just the body.Jessica Burke holds a Master's degree in Kinesiology and is CSCS certified. She is the host of The Strength Chick Podcast and works as a strength and conditioning coach. Her work centers on dismantling diet culture and encouraging women to take up space in the gym and in strength and conditioning.What's Discussed:(03:39) The meatball sub moment, diet culture, and the food guilt women live by(09:19) Why training to be smaller limits what women's bodies can do(11:16) The truth behind “toning” and how language shapes fear around building muscle(13:34) Fear of bulking as a form of avoiding discomfort and justifying inaction(17:42) The male gaze, gym intimidation, and reclaiming the right to take up space(19:33) Why exercising feels productive but training creates lasting change(34:41) Redefining effort, intensity, and what “hard” actually means in the gym(52:00) Taking up space as an identity decision, not a confidence traitCheck out more from Broads:Website: http://broads.appInstagram: @broads.podcast @broads.appCheck out more from Tara LaFerrara:Website: http://taralaferrara.comInstagram: @taralaferraraYoutube: @TaraLaferraraTiktok: @taralaferraraCheck out more from Jessica Burke, CSCS, M.S.:Instagram: @coachjburkeTiktok: @coachjburkeYoutube: @coachjburke

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!

Send us a textHail Satin, Food Fighters, and Culinary Crimes of Our Youth

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!

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!

➢ Message "NY challenge" to our Instagram @ColossusFit ($1,000 cash grand prize)➢ Follow us on Instagram- https://www.instagram.com/colossusfit/?hl=enWelcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about dealing with food guilt, restarting weight loss and having too much protein.Question 1- What do I do to get rid of the Holiday food guilt feeling?(8:45) - Josh quote: “Most progress is quiet.” Gym once nothing happens, gym twice, nothing happens - gym 100x you can see the difference.(11:10) Kyle quote: Most people quit because they focus on how far they still have to go, never realizing how far they've actually come(12:55) - What has us excited or intrigued:(19:25) - Client shoutout: Heather Siddons - 65lbs down(23:05) - Question 2- I'm 60 years young and way overweight thanks to a combo of poor food choices plus medications when I was seriously ill.  I've been working out at my local community center and watching my food, but.... Nada. I'm now overwhelmed. How can I restart this effort to lose 80 pounds and, more importantly, feel healthier, in a most effective manner? I'm just overwhelmed. Thank you.(33:10) - Question 3- Am I eating too much protein? I'm eating 150g. 136 pound woman in reverse diet. I Keep getting different answers.Thanks for listening! We genuinely appreciate every single one of you listening.Email me/ submit a mailbox Monday question contact@colossusfitness.com➢Follow us on instagram @colossusfit➢Apply to get your Polished Physique:  https://colossusfitness.com/

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!

Send us a textHoliday Eating Without Guilt: A New Way to Navigate the HolidaysThe holidays are supposed to be joyful, but for so many women, they come with food guilt, stress, and the pressure to “be good” around food.In this episode, I'm breaking down why holiday eating feels so hard, and why the stress you feel around food isn't a personal failure it's a predictable response to restriction, pressure, and outdated nutrition rules.I walk you through what I call the holiday diet trap: the cycle of restriction, overeating, guilt, and shame that shows up every year, and explain why trying to control food more actually leads to less control.We talk about how holiday stress impacts your physiology, your appetite, and your food choices, and why mindful eating isn't about willpower, it's about creating safety, presence, and freedom around food.This episode is a call to shift from restriction to nourishment, from fear to trust, and from guilt to an abundance mindset so you can enjoy holiday food, feel good in your body, and stay connected to what actually matters.If you're tired of white-knuckling your way through holiday eating, this episode will change how you approach food —not just during the holidays, but for good.Why wait until January 1 to feel better? ENROLL in Fit + Fueled as a listener of the show, and get $300 off using the code TSW300!thestrongherway.com/fitandfueled

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!

What if the loudest voice at your meals isn't hunger, but an overactive alarm telling you you're doing it “wrong”? In this episode, I dig into the link between food guilt and relentless food noise, and show how midlife shifts, hormones, sleep, mood, and capacity can crank that alarm even higher. Instead of doubling down on rules, I'll walk you through the 3-step process that replaces food morality with neutrality.Grab The Food Guilt Decoder here: https://www.menopausenutritionist.ca/FoodGuiltDecoderEpisodes mentiond:Episode 172: https://themidlifefeast.buzzsprout.com/1851576/episodes/18238090Episode 151:https://www.buzzsprout.com/1851576/episodes/17038620What did you think of this episode? Click here and let me know!

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!

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!

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!

In this episode of The Fitness League, Lara opens up about her deeply personal journey from battling food guilt and body image struggles to stepping into a stronger, more empowered version of herself. With the guidance of her coach, Lara shifted her focus from weight loss to fueling for performance, building a healthier relationship with food, and celebrating her body for what it can do — not just how it looks. She shares how injury setbacks became opportunities for growth, how prehab and mindset work changed her approach to training, and why redefining success beyond the scale was the key to long-term progress. Whether you're in the thick of a mindset reset or just starting your own journey, Lara's story is a powerful reminder that change is possible — and it starts from within. APPLY FOR COACHING: https://www.lvltncoaching.com/1-1-coaching SDE Method app: https://www.lvltncoaching.com/sde-method-app The Fitness League Waiting List https://u3rwk.share.hsforms.com/2rkAwsFntTAeZ__PxwXdr4Q Macros Guide https://www.lvltncoaching.com/free-resources/calculate-your-macros Join the Facebook Community: https://www.facebook.com/groups/lvltncoaching FREE TOOLS to start your health and fitness journey: https://www.lvltncoaching.com/resources/freebies Alessandra's Instagram: http://instagram.com/alessandrascutnik Joelle's Instagram: https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn Josh's Instagram: http://instagram.com/joshscutnik Chapters: 00:00 Introduction to Lara's Journey 02:35 Mindset Shift: From Restriction to Nourishment 10:19 Redefining Success: Moving Beyond the Scale 15:04 Overcoming Injury: The Road to Recovery 20:50 Fueling for Performance: A New Perspective 27:30 Advice for Others: Embracing Change and Growth