Vanessa G Fitcast

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!

Struggling with motivation lately? You’re not broken and you’re definitely not lazy.  In this episode, I share a real-time reflection on why motivation feels shaky during seasons of massive identity transition, especially when life, work, and motherhood are all evolving at once. When our identity is clear, action feels easy but when we’re questioning who we are becoming, everything can feel heavy and confusing. I break down why motivation is an unreliable driver and why waiting to “feel ready” keeps you stuck. We dive into the three things that actually create follow-through: commitment, identity, and systems. I’ll challenge how you think about commitment (with a comparison that might sting a little), and explain why saying you’re committed isn’t the same as acting like it.  We’ll talk about how anchoring your actions to who you want to be, not just what you want to achieve, changes everything. I’ll also walk through practical ways to reduce friction by building systems that support you on low-energy days. If you’re in a season of transition, questioning your next chapter, or frustrated with your lack of consistency, this episode will help you reframe motivation and rebuild alignment. Stop waiting to feel motivated and start building something that works even when motivation is gone.  Time Stamps: (2:02) Moving, Second Trimester, and The Swings of Motivation(4:17) Forcing Myself To Show Up This Month(8:17) Feel Motivated After The Action(10:41) Commitment, Identity, and Systems(10:52) What is Commitment?(17:36) Identity and Who You’re Becoming(23:52) Systems(26:22) Tangible Steps You Can Take This Week(29:57) Giving You What You Need---------------------Find Out More Information on Vital Spark Coaching---------------------Follow @vanessagfitness on Instagram for daily fitness tips & motivation. ---------------------Download Our FREE Metabolism-Boosting Workout Program---------------------Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!---------------------Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share!---------------------Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!---------------------Check out our Youtube Channel!---------------------Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!

In today’s episode, I’m sitting down with Krista Moreland, one of our incredible functional health coaches here at Vital Spark, to share her story, her breaking point, and the moment that changed everything. Krista joined our team in early 2025 with over a decade of coaching experience, but her journey goes far deeper than credentials. Before motherhood, she was a two-sport college athlete whose identity was built on discipline, performance, and mental toughness. Then she became a mom, and everything she thought she knew about herself began to shift.Krista opens up about navigating early motherhood while caring for a medically complex baby, including her son’s heart surgery at just four months old. She shares the shame, fear, and invisible stress she carried, and how food became her unexpected escape during that season. As a former athlete who had never used food emotionally, this struggle left her feeling confused and lost inside her own body. We talk about the identity shock no one prepares women for, especially high-achieving moms who are used to holding it all together.Krista takes us into the quiet breaking point that happened in her bathtub, where she realized no one was coming to rescue her. That moment wasn’t about weight loss, but about choosing herself again. We explore how healing her relationship with food and her body changed the way she showed up as a mom, partner, and woman. This conversation is for any woman who feels like she used to know who she was and is ready to find her way back. Time Stamps: (3:08) Before Motherhood and College Days (6:54) Identity Shift to Motherhood (18:32) Leadership In The Home (23:22) Managing The Mind and Emotions (33:02) Where Coach Krista Is In Her Journey Right Now (37:10) You Are Not Broken (40:02) Where To Find Coach Krista---------------------Find Out More Information on Vital Spark Coaching---------------------Follow @vanessagfitness on Instagram for daily fitness tips & motivation. ---------------------Download Our FREE Metabolism-Boosting Workout Program---------------------Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!---------------------Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share!---------------------Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!---------------------Check out our Youtube Channel!---------------------Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!

If you’re getting everything done on the outside but feel exhausted, foggy, and feel like giving up on the inside, this episode is for you.High functioning burnout is the state where your nervous system stays on constant alert while your life keeps demanding more.It shows up most often in high achievers like entrepreneurs, corporate women, and medical professionals who are praised for pushing through.In this episode, I break down 18 subtle but powerful signs that your body is stuck between high cortisol and total collapse.We’ll talk about why rest feels unsafe, stillness makes you anxious, and productivity comes in extreme waves instead of balance.You’ll recognize the patterns of irritability, avoidance, overstimulation, and mental exhaustion that don’t look like classic burnout.I explain what’s actually happening inside your nervous system when you feel wired but tired, motivated but flat, social yet depleted.This isn’t a motivation problem or a discipline issue, it’s a regulation issue. You’ll learn why pushing harder only deepens the loop and what happens if these signals are ignored long term.We’ll connect the dots between chronic stress, dopamine crashes, cortisol dysregulation, and hormonal fallout.Most importantly, this episode will help you name what you’re experiencing so you can stop blaming yourself.Burnout doesn’t always look like quitting or falling apart, sometimes it looks like functioning too well for too long. If you want your life to feel as good as it looks, this conversation is a wake up call. Time Stamps: (1:20) Both Looking Good Today(2:22) Natalie Ellis Quote(3:35) Between High and Low Cortisol(5:18) 18 Signs You Are High Functioning Burnout(25:52) What To Look For If This Resonates With You---------------------Find Out More Information on Vital Spark Coaching---------------------Follow @vanessagfitness on Instagram for daily fitness tips & motivation. ---------------------Download Our FREE Metabolism-Boosting Workout Program---------------------Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!---------------------Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share!---------------------Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!---------------------Check out our Youtube Channel!---------------------Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!

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!

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!

Social anxiety is not a personality flaw, it is your nervous system doing its job a little too loudly.  In this episode, we reframe awkwardness and self-consciousness as signals of alert, not evidence that something is wrong with you. If holiday parties, crowded rooms, or feeling “on” leave you tense and overthinking, this conversation will help you understand what is actually happening in your body.  I walk you through seven gentle, practical tools designed to give your nervous system cues of safety so you can stay grounded and present. These are not mindset tricks or confidence hacks, they are body-based resets you can use in real time. You will learn how to quickly orient to the present moment, regulate your breath, and take micro breaks without disappearing.  We talk about why food or drinks often become a coping tool in social settings and how to expand your options without judgment or restriction. You will also learn how to prepare simple connection cues so conversations feel less draining.  This episode emphasizes choice, permission, and self-trust rather than forcing yourself to push through discomfort. Even using one of these tools can shift how safe your body feels. Confidence is not about being calm all the time, it is about knowing how to support yourself when you are activated.  If you want to feel more at ease socially without changing who you are, this episode is for you. Time Stamps: (3:07) Social Anxiety and Awkwardness (8:03) #1: The Name and Notice Reset (9:03) #2: The Anger Breath (9:55) #3: The Micro-Step Away (10:48) #4: The Connection Cue (13:30) #5: The Pocket Script (15:51) #6: The Sensory Grounder (19:58) #7: The Permission Slip---------------------Find Out More Information on Vital Spark Coaching---------------------Follow @vanessagfitness on Instagram for daily fitness tips & motivation. ---------------------Download Our FREE Metabolism-Boosting Workout Program---------------------Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!---------------------Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share!---------------------Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!---------------------Check out our Youtube Channel!---------------------Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!

In today’s episode, I’m talking honestly about body image and not from a place of perfection, but from my real everyday experience.  We’ll  unpack how constant exposure to food content, fitness trends, and curated lifestyles subtly shapes the way we think about our bodies. I share what intrusive thoughts around appearance can sound like and why they tend to show up when life slows down or feels uncertain.  We talk about the arrival fallacy and the belief that once our body looks a certain way, we’ll finally feel at peace and why that promise almost never delivers. I reflect on how comparison creeps in quietly and how it disconnects us from actually enjoying the lives we’re building.  This episode isn’t about fixing your body; it’s about understanding the mental patterns that keep you feeling dissatisfied even when things are objectively good. I also share perspective shifts that have helped me soften my relationship with my body without forcing positivity.  We explore what it looks like to hold ambition and self-acceptance at the same time. If you’ve ever thought, “I should feel happier than this,” you’re not alone.  This conversation is an invitation to notice, not judge, the stories you’re telling yourself. Body image isn’t just about how you look. It’s about how present you’re able to be in your own life. And sometimes, the work isn’t changing anything externally, but learning to arrive where you already are. Time Stamps: (1:32) Instagram Food Algorithms(7:26) The Intrusive Thoughts(9:02) Binging Landman(15:52) The Arrival Fallacy(20:49) Arthur Brooks Quote (23:12) Our New Home (31:32) Let Us Know If You Enjoyed Today’s Episode---------------------Find Out More Information on Vital Spark Coaching---------------------Follow @vanessagfitness on Instagram for daily fitness tips & motivation. ---------------------Download Our FREE Metabolism-Boosting Workout Program---------------------Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!---------------------Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share!---------------------Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!---------------------Check out our Youtube Channel!---------------------Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!

If you’ve ever been told your gut is “fine” but you still feel bloated, inflamed, exhausted, or stuck, this episode will change the way you look at your health. In today’s episode, I break down what a GI Map actually is and why I use it as the starting point for almost every woman I work with. I explain the critical difference between what a traditional GI doctor looks for and what a GI Map is designed to uncover.  While medical doctors are trained to find disease, this type of testing looks for dysfunction, the subtle imbalances that quietly sabotage your energy, hormones, digestion, and metabolism. I walk you through what the test measures, including bacteria, yeast, parasites, inflammation, leaky gut markers, and detox capacity.  You’ll learn why so many women get “normal” test results at the doctor’s office but still feel anything but normal in their bodies. I share why skipping the gut and jumping straight into hormone work often leads to stalled progress and frustration. I also break down how we use GI Map results to create custom gut-healing protocols that go far beyond random supplements.  We talk through the real-life signs that your gut might be your missing piece even if you don’t have obvious digestive issues. I explain why this test alone isn’t enough and how coaching and real-time adjustments are what make the process actually work.  If you’ve been doing “all the right things” and still feel off, this episode will connect the dots for you. By the end, you’ll understand whether a GI Map might be the next step in your healing journey and why guessing is no longer necessary. If you’re ready for clarity instead of trial and error, this episode is for you.  Time Stamps: (1:21) Home Ownership(4:40) GI Map’s(6:32) Disease vs Dysfunction(9:50) What Is A GI Map?(12:27) Where We Start Our Vital Spark Clients(15:40) Your House Is On Fire(20:07) Episode 206 and 207(21:58) Would You Benefit From A GI Map?(29:47) What Happens After The GI Map---------------------Find Out More Information on Vital Spark Coaching---------------------Follow @vanessagfitness on Instagram for daily fitness tips & motivation. ---------------------Download Our FREE Metabolism-Boosting Workout Program---------------------Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!---------------------Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share!---------------------Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!---------------------Check out our Youtube Channel!---------------------Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!

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!

If slowing down feels wrong but your body is begging for rest, this episode is for you. In this episode, I’m talking to the woman who has always been the go-hard achiever — the early workouts, the hustle, the I-don’t-need-rest mindset.  But now your body feels like it’s pushing back, and slowing down feels uncomfortable or even scary. I’ve been there, and I want to help you make sense of what your body is trying to say. Instead of guessing or feeling guilty,  I’m giving you a simple, practical five-question check-in to help you know whether your body needs rest or whether gentle movement will actually make you feel better. Because in a healing season, both rest and movement are powerful — it’s just about choosing the right one for the day you’re in.  You’ll learn why the signals you’re feeling are a sign of recovery, not failure. I’ll walk you through what this looks like in different phases of healing — from burnout, to rebuilding, to thriving again. We’ll also talk about the mental side of this: letting go of the belief that discipline only counts when you push harder.  Resting doesn’t make you weak. It makes you wiser. And the more you listen to your body, the faster your energy, hormones, and confidence return.  By the end of this episode, you’ll have a tool you can use anytime you’re unsure of what your body needs. This is how you build trust with yourself again — one decision at a time. So take a breath, tune in, and let’s help your body feel safe and strong again.  Time Stamps: (1:17) Mood Lighting(2:02) Pulling Back From Exercise(5:47) Movement and Discipline(8:14) Your Hormones Are Recalibrating(9:59) #1: How Did I Sleep Last Night?(11:57) If You’re Averaging 5-6 Hours of Sleep A Night(13:12) #2: My Stress Level From 1-10(14:32) #3: How Does My Body Feel Physically?(16:00) #4: What’s My Emotional State?(17:41) #5: How Do I Think I’ll Feel After?(21:56) Save This One For The Future---------------------Find Out More Information on Vital Spark Coaching---------------------Follow @vanessagfitness on Instagram for daily fitness tips & motivation. ---------------------Download Our FREE Metabolism-Boosting Workout Program---------------------Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!---------------------Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share!---------------------Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!---------------------Check out our Youtube Channel!---------------------Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!

We all want the dream body, but almost none of us want to slow down long enough to build the base it actually requires. In today's episode, I’m sharing one of the most important lessons I’ve learned as both a coach and a client: you can’t build a strong, sustainable body without a strong foundation.  I use the analogy of building a dream home because just like a house needs a solid foundation before the walls go up, your body needs metabolic stability and healthy habits before you layer on intense training or dieting.  Most of us try to skip this part because we’re in a hurry to see results.  I get it. I used to be the impatient one who wanted the plan, the strategy, and the visible progress right away. But rushing your transformation is the fastest way to end up starting over again and again.  In this episode, I break down what the “foundation phase” actually looks like, including how we assess metabolism using SHREDS and why stabilizing sleep, hunger cues, digestion, energy, stress, and recovery is non-negotiable.  I share why this phase can feel slow and why that slow work is what makes everything that comes after actually stick. I also walk through the three phases of a healthy nutrition journey and how to know which phase you’re truly ready for.  This is about building a body that can handle real life. Vacations, busy seasons, holidays, stress, and everything in between. When your foundation is strong, you don’t fall apart when your routine changes. You adapt and you bounce back.  If you’ve been feeling frustrated with slow progress, this episode may be the reframe you needed. Take a breath — you might just be pouring the concrete.  Time Stamps: (2:57) Next Stage of Homeownership (4:34) Building The Foundation (7:27) When I First Started My Fitness Journey (12:42) The Metabolic Assessment (19:42) Building The Walls Next (20:27) Vital Spark’s 3 Phases (28:02) Please Share and Review---------------------Find Out More Information on Vital Spark Coaching---------------------Follow @vanessagfitness on Instagram for daily fitness tips & motivation. ---------------------Download Our FREE Metabolism-Boosting Workout Program---------------------Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!---------------------Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share!---------------------Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!---------------------Check out our Youtube Channel!---------------------Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!

We are pregnant! In today's special episode, we want to dive into our fertility story, how we planned for this season, and what shifted in our hearts and lives leading up to trying.  I open up about my early fears around motherhood, how family jokes once shaped my identity, and the moment I knew Omar would be an incredible father. We talk about praying for guidance, timing, and acceptance — and how those prayers brought a deep sense of peace. We also want to share the unexpected way this journey began: a planned fast interrupted by getting sick, a wedding we stayed home from, and Vanessa’s Oura Ring signaling that something was different. You’ll hear the story of the very early pregnancy test, how I surprised Omar at the airport, and his reaction when we took another test at home just to be sure. From the beginning, we made the intentional choice to tell our community and loved ones right away, so we could walk through this experience with the people we care about, not in secrecy or fear.  I want to talk through the supplements I'm taking, the changes in my energy, and what nutrition and movement look like right now, including six smaller meals, simple foods, ginger and peppermint tea and keeping 10k steps and workouts while paying close attention to my body’s signals.  And yes… the Mexican flavor cravings are very real. We’re honored to share this part of our story with you. If pregnancy, family planning, or listening to others’ journeys has ever brought up emotions for you — we see you, and this episode is shared with so much love and compassion. Time Stamps: (1:19) We Are Expecting!(3:47) Some Beginning Context(6:32) Health Issues In May(7:44) My Faith and Motherhood(15:36) Vanessa’s Health Tracking(16:42) The Fertility Journey(26:14) The First Pregnancy Test(32:32) Prenatal Supplements(36:22) Current Nutrition Protocol(41:20) Craving Mexican Flavors---------------------Find Out More Information on Vital Spark Coaching---------------------Follow @vanessagfitness on Instagram for daily fitness tips & motivation. ---------------------Download Our FREE Metabolism-Boosting Workout Program---------------------Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!---------------------Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share!---------------------Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!---------------------Check out our Youtube Channel!---------------------Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!

Ever feel like you “blew” your diet after a weekend of pizza, dessert, or a few too many drinks?  You’re not alone and you’re definitely not broken.  In this episode, we’re unpacking the truth about “messing up” your diet and why those moments don’t actually undo your progress. You’ll learn why perfection isn’t the goal, how your body responds after overeating, and what it really takes to bounce back without guilt or restriction. We will shares a personal story about one of her own “off” weekends and the mindset shift that changed everything. You’ll discover five powerful lessons about progress, sustainability, and why joy is a crucial part of health.  From reframing “failure” as feedback to practicing the simple Two-Minute Rule for food guilt, this episode gives you practical tools to stop spiraling and start recovering with grace. If you’ve ever thought, “I’ll just start over Monday,” this is your permission slip to stop that cycle for good. Because real consistency isn’t about never slipping up — it’s about what you do next. So tune in, take a deep breath, and let’s rewrite what getting “back on track” really means. ✨ If this episode hits home, screenshot it, share your takeaways, and tag me on Instagram. And if you know someone who needs this reminder, send it her way — we could all use a little more grace on this journey. Time Stamps: (1:15) What Omar Is Looking Forward To(3:02) Does This Sound Like You During The Weekend?(5:22) Getting Back To Feeling Good Without The Guilt(9:17) Wedding and Drinking Example(12:42) The Biggest Differences(13:12) 1) Your Body Is Not Broken(15:32) 2) Progress Isn’t Erased Overnight(18:22) 3) Food Is Apart of Joy(21:52) 4) Sustainability Over Deadlines(24:02) 5) The Comeback Matters More Than Mess Up(28:22) Acknowledge and Address Your Feelings(32:10) Please Share This Episode---------------------Find Out More Information on Vital Spark Coaching---------------------Follow @vanessagfitness on Instagram for daily fitness tips & motivation. ---------------------Download Our FREE Metabolism-Boosting Workout Program---------------------Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!---------------------Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share!---------------------Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!---------------------Check out our Youtube Channel!---------------------Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!