Vanessa G Fitcast

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

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

The REAL reason your weight isn't moving might surprise you... And that reason has to do with how you are measuring your weight in the first place: the scale. Most women will randomly step on the scale one day to see where they are at, or they weigh in at the doctors office. They’re shocked to see a number higher than they expected or heavier than they've ever been before. They decide to go on a diet, or to start exercising more and eating healthier. They continue to step on the scale each morning and at first they see the number go down… they feel excited. After a couple of days it goes up and now they feel frustrated. They continue like this… back and forth with weight up and down, and after a few weeks the scale is up even HIGHER than it was when they started… now she feels like “what the hell” this is pointless, and goes back to her “normal” eating routine. See how this could be a problem when it comes to weight loss?  In today's episode, we're going to breakdown how to use the scale properly as one tool for weight loss, how to be aware of normal fluctuations, how to use multiple metrics to assess progress, why you should also focus on performance goals, and much more! Time Stamps: (2:56) Using The Scale Incorrectly (7:02) Where To Start (10:47) A Pre-Scale Warmup (12:42) Identifying Your Emotions (15:42) Managing Expectations (22:20) Body Fat Testing (25:09) Have Performance Goals As Well (26:22) Other Ways To Track Improvement (27:52) Body Composition---------------------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!

Trying to lose fat with a slow metabolism is just a waste of time... Let me explain. Your metabolism can be changed. Genetics play a role, but not as much as people think. “Weight struggles run in my family” 73.6% of American adults aged 20 and older are considered overweight or obese, with around 40.3% classified as obese. Only about 100 years ago, only 3-5% of Americans were overweight. Obesity was extremely rare then. Our genetics as a species didn’t suddenly change causing everyone to feel like “weight struggles just run in my family”... our environment did. Obesity wasn’t prevalent until hyper-palatable ultra-processed foods became the norm.  There are things you can do to make your metabolism faster or slower. A fast metabolism means that your body simply requires more energy to function. Having a faster metabolism is a good thing regardless of your goals because in the modern day world it is good to have more of a buffer. In today's episode, we're going to discuss not only how to speed up your metabolism but share exactly why your metabolism might be slowed down. We'll also talk about how semaglutide (GLP-1's) like Ozempic are contributing to a slower metabolism once individuals get off of it. Time Stamps: (1:32) Losing Body Fat and Your Metabolism(7:22) Being The Hummer(10:30) Any Reason To Have A Slow Metabolism?(11:46) Eating Less(13:07) The Big Issue With GLP-1’s(14:02) High Calorie Exercise(16:34) Vanessa’s Experience With Running(17:42) How to Speed Up Your Metabolism(20:15) Please Share This Episode With Someone! ---------------------Follow @vanessagfitness on Instagram for daily fitness tips & motivation. ---------------------Download Our FREE Metabolism-Boosting Workout Program---------------------Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!---------------------Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share!---------------------Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!---------------------Check out our Youtube Channel!---------------------Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!

It's that time of year again and we totally understand if this season is filled with both excitement and anxiety... There's a lot to look forward to for many people and these events have their positives and negatives. If this is the year you are going to stick to your nutrition goals and you want a blueprint for how to have those potentially awkward conversations with family and friends about it, we've got you! In this episode, we want to breakdown how to set boundaries with others when it comes to food and any other boundary you desire to set around this time of year. Omar recently gave this presentation at our retreat and everyone loved the content so we thought we'd share it here as well. We are going to go through 5 different real life scenarios and while we had fun with the reactions, these are real scenarios we know you might be faced with during this time of year and we want to arm you with strategies and tactics that allow the other person to understand where you are coming from and give you a firm boundary with sticking to your plan.  Time Stamps:  (1:22) Omar’s Specialty and Recent Presentation (4:27) Don’t Have To Tell Everyone Your Goals (6:29) Sharing Boundaries (8:42) The Conversation With Yourself (10:10) Scenario #1: Company Holiday Party (14:45) Scenario #2: Tracking Macros (17:40) Scenario #3: On Sale Halloween Candy and Leftovers (18:32) Scenario #4: Your Best Friend’s Christmas Cookies (24:52) Scenario #5: Family Tension Around The Holidays (29:07) Shoot Us A Message!---------------------Follow @vanessagfitness on Instagram for daily fitness tips & motivation. ---------------------Download Our FREE Metabolism-Boosting Workout Program---------------------Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!---------------------Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share!---------------------Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!---------------------Check out our Youtube Channel!---------------------Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!

It's spooky season and we have a great topic for this week's podcast! One of my biggest pet peeves is fear mongering and I always hated people fear mongering around toxins specifically because truthfully, I find it all very overwhelming.  But I also recognize that knowledge is power, and my learning more about toxins, what they are, how they actually impact your body from a science perspective, and things you can do about it.  We can better support our health and our body composition goals! In this episode, we're going to cover what are toxins and define them clearly for you, explain the concept of toxin burden that our modern society unfortunately has us content with 24/7, how frequent our exposure is to toxins, symptoms of excessive toxins, and much more!  Time Stamps: (1:17) Scary Toxins (2:24) Pet Peeve Around Fear Mongering (5:02) What Is a Toxin? (6:53) Toxic Burden (8:20) Initial Exposure (17:19) Managing Your Toxic Burden (26:35) Caster Oil Pack (28:27) Other Strategies (31:11) Think Dirty App and Other Resources---------------------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 reason your reverse diet might not be working isn't your fault... It still amazes me how much of the human body I'm still learning about and we are at Vital Spark coaching and every single year we get better and better as coaches and practitioner's helping our clients with their health and nutrition goals. Back when we first covered reverse dieting on this podcast, I thought it was one of the be all end all ways to help most if not all of our clients with their metabolism, hormones, and getting them back to a place where they could start dieting again and be successful at it. The more we coached, the more we found that strategy only goes so far and wasn't helping as many women as we wanted and it honestly broke my heart not being able to help these women. Fast forward to now, we've got new strategies and protocols for our clients and I absolutely love the process we take our clients through now. I'll share why your reverse diet might not be working, the importance of understanding where you are at right now using the HAQ survey, why the FLUSH protocol is next level if you haven't heard us talk about it before, and more!  Time Stamps: (1:16) Officially Fall in Florida(2:57) Why Your Reverse Diet Isn’t Working(5:02) What Is A Reverse Diet?(9:06) Our HAQ Survey(15:07) The FLUSH Protocol---------------------Follow @vanessagfitness on Instagram for daily fitness tips & motivation. ---------------------Download Our FREE Metabolism-Boosting Workout Program---------------------Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!---------------------Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share!---------------------Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!---------------------Check out our Youtube Channel!---------------------Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!

We took a rather unexpected family trip to Orlando this weekend and we're not gonna lie, it's been a long few days... First off, we want to thank everyone who reached out to us during the hurricane checking in on us we really appreciate it! Although the damage to our house is far from ideal, everyone is safe in our family as well as the animals so that's what is really important. There's a learning lesson in everything and we waned to share the reality of how we navigated this time with our health and nutrition. We packed what snacks we could at the beginning, made pit stops and smart choices at gas stations, and did the best we could under the circumstances and that's really all you can ask from yourself as well. I also didn't workout because I knew it would increase my cortisol even more during that period of time even though in the moment it would have relived some stress. These are things we learn about ourselves as we improve and gain self-awareness. We'll also discuss blood sugar and stress and what to prioritize during times of uncertainty and stress.  Time Stamps:  (1:18) Recording In Orlando In A Hotel (2:02) Recapping The Past Few Days (4:18) Owning and Transporting Animals (11:42) Should Have Been A 3 Hour Trip (14:55) Managing The Unexpected and Your Health and Nutrition (17:55) Blood Sugar and Stress (26:08) What To Prioritize During This Time---------------------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!

Why is everyone talking about hormones these days? If you've been an avid listener to our show, you know we've been talking about hormones for years but why all the sudden is it becoming more and more popular on social media and in other outlets? Moreover, why does it seem as though more and more women are developing hormonal issues and imbalances? In today's episode, we are going to explore these questions and more! We'll discuss our thoughts on why we believe this is a trendy topic right now, discuss some major factors including our food quality, diet culture, and medications, and where we would recommend you start if you feel you are struggling with hormone imbalances.  Time Stamps: (1:22) Getting Bloodwork Done Today (3:07) Why Is Everyone Talking About Hormones? (9:12) Social Media vs Real Connections (10:02) The Food Quality Aspect (12:05) Diet Culture (21:17) Birth Control (23:02) Medications (25:32) Where To Start (27:03) Hormone Healing Guide---------------------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!

An open letter to anyone feeling like life is working against them... It’s okay to not know the answer to the question around what will make you feel better, and it’s okay to feel sad about that. We are so glad you are taking the space to process these feelings and you have come seeking advice because sometimes we need others to reflect different thought options and viewpoints to help us break out of our own thought patterns. We are not our thoughts, we are the creator of the thoughts. We are not what they say. They are just thoughts our brain is offering to us at that time. When you are having thoughts like “I don’t feel like I can do anything” and “no one wants me” and “when I try I just get knocked back down” - we have to remember that those are simply stories your brain is offering, and it’s so good to just write down or type out those thoughts and get curious about why your brain is offering those to you.  What purpose is it serving? Everything your brain does is to protect you on some level. We'll dive deep into this episode around why our brains work this way, how journaling and getting it out on paper is a huge positive step, and give you a real life client example we helped through this exact issue. Time Stamps: (0:12) Reminiscing On Our Forever Fit Retreat (2:08) When You Feel Like You Can’t Get Unstuck (3:40) Client Example (8:45) Answering Open Ended Questions (9:58) We Are Not Our Thoughts (21:24) “I Do Not Have To Earn Love” (24:40) Being With The Suck (33:55) Getting Those Thoughts Out---------------------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!

As we've grown and evolved as a company, I look back on some of my prior opinions and I need to come clean... Much like any industry, new information and new science comes out on an almost daily basis and we grow as a company and help more and more women, patterns and trends shift. New information provides new insights and there's a few things I've changed my mind on. In today's episode, we're going to dive into 3 specific things I've changed my mind on. 1) “Relationship with food is most important”  Relationship with food is UNDENIABLY important, but it’s not our whole health picture. I used to push the narrative that healing your relationship with food should be the first priority, but that’s something that I don’t necessarily agree with anymore. In many instances, yes, it should be. Especially for someone dealing with disordered eating behaviors. But for some people, there may be more pressing medical conditions that need to be addressed first. Especially if those conditions carry with them very strong symptoms. 2) “You don’t need supplements” While I still believe that most people are misusing supplements, I do think that supplements used correctly are not only beneficial but vital for many people. People who are symptomatic for a long period of time typically have low antioxidant reserves (less nutrients available) and diet alone might not provide sufficient nutrients for healing. 3) “Fasting is a terrible idea” Fasting can have a lot of benefits- reducing cytokines which lowers systemic inflammation, giving the gut a break and allowing for better cell turnover in the gut… when done with intentionality there can be a lot of mental healing that can happen. It can serve as a dopamine detox, an opportunity for prayer, a great way to turn inward and work on yourself. Listen in as I explain more on all 3! Time Stamps: (1:17) Client Retreat This Weekend (2:42) Thinking Back To My Early Content (4:56) #1: Your Relationship With Food (11:58) #2: “You Don’t Need Supplements” (20:13) #3: “Fasting Is A Terrible Idea”---------------------Follow @vanessagfitness on Instagram for daily fitness tips & motivation. ---------------------Download Our FREE Metabolism-Boosting Workout Program---------------------Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!---------------------Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share!---------------------Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!---------------------Check out our Youtube Channel!---------------------Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!

There are ways to induce fat loss without tracking calories or macros... I do still believe that tracking calories and/or macros is a great way to lose fat because it will teach you lifelong tools that help you maintain the fat loss…  It's the best way to learn proper portion sizes, make sure you’re consistently eating in a calorie deficit to lose body fat, but also making sure you’re not undereating and slowing down your metabolism. However, it can be really difficult for people who are dieting on their own without a coach to stick with logging their food…  And even for some with a coach teaching them the ins and outs, tracking may not be the best way! That is something we can learn about people through trial and error, to help them find what IS going to work best for them. So, if you haven’t yet tried tracking calories or macros, I have a Tracking Macros 101 guide that makes it super simply, if you want it, DM me “Macros 101” and I’ll share that with you. But if you have tried tracking and you find yourself getting frustrated, feeling like it doesn’t fit into your life or your personality, or feeling like you just can’t figure it out on your own… then it might be time to try a different approach! Today I’m going to share my 4 favorite alternative approaches that I find to be effective alternatives. We'll go in depth with each alternative approach and let us know if you plan on using one of these methods!  Time Stamps:  (1:21) Fat Loss Without Tracking  (4:47) Macros is Self Awareness  (6:50) A Different Approach  (9:47) Omar’s Current Protocols  (12:02) Daily Meal Structure  (15:56) Non-Negotiables  (19:10) Put It On A Plate Rule  (21:02) Following A Meal Plan  (23:14) Eat This Much Website  (25:38) Count Your Servings ---------------------Follow @vanessagfitness on Instagram for daily fitness tips & motivation. ---------------------Download Our FREE Metabolism-Boosting Workout Program---------------------Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!---------------------Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share!---------------------Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!---------------------Check out our Youtube Channel!---------------------Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!

It's been a stressful month with a lot going on and it inspired today's episode topic around stress, inflammation, and puffiness... While these tips are absolutely not attacking the root cause of what may be causing inflammation, these tips have helped me over the years feel and look better for night's out or special occasions. It's been a rather stressful month or so as I had COVID recently along with some business travel and just getting back from Missouri celebrating the wedding of one of our amazing assistant coaches Kat. We all want to look our best for these occasions so in this episode, I want to share 9 specific tips and tricks around reducing puffiness and inflammation that include a drink like dandelion and peppermint tea, dry brushing and using a gua sha stone, sauna, cold plunge, and massage interventions, and more! Let me know if any of these resonate with you or if you have any to add to this list we can share with other women that would benefit! Time Stamps: (1:42) COVID and High Stress Month (5:15) Drink A Gallon with Electrolytes (7:00) Running To The Gate (8:48) Dandelion and Peppermint Tea (10:12) Dry Brushing (12:27) Gua Sha Stone (13:37) Sauna and Cold Plunge (14:52) Massage (13:47) 12 Hour Fasting Window (23:52) Managing Stress---------------------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!

A hypothyroid diagnosis can feel like a death sentence to your weight loss goals... We're going to get a little nerdy today and talk about some intermediate to advanced physiology and thyroid health topics but don't be intimated especially if you suspect you have a thyroid issue or can't seem to lose weight no matter how many calories you slash. First, your thyroid gland is your master metabolism regulator. What is hypothyroidism? An underactive thyroid. The thyroid gland doesnt produce enough thyroid hormone. Some common symptoms include: Chronic fatigue, Puffy face, Always feeling cold, Unexplained weight gain, Constipation, Muscle weakness or cramps, Hair loss/hair won’t grow, Dry skin, Depression, and poor concentration. The problem is that most doctors only check TSH and diagnose off of that, but it can be prevented by checking a full thyroid panel! A Full thyroid panel would be checking these specific markers: TSH, Free T4, Free T3, Reverse T3, TPO/TgA antibodies, and sometimes will also check iron. We'll dive into why these markers are important to check and what to do after you're armed with this knowledge!  Time Stamps: (1:32) Moving Into Fall (3:00) Hypothyroidism (9:07) Full Bloodwork Panel (12:58) When Doctors Look At TSH (23:19) T4 to T3 (27:42) What To Work On With This Knowledge---------------------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!

Vulnerability moment: I don’t like talking about this because I get in my head thinking that sharing about my mental health struggles discredits me as a coach, but I know that more people struggle with anxiety or depression and feel alone and in the dark about it than not, and I hope that these tips are helpful for those of you, and also gives an example of how you can have these tendencies but that doesn’t mean that it’s your identity, and you can still achieve everything you want to achieve despite it. I want to share what happened on a recent trip to Nashville for a business conference and what ensued from my perspective and some reflection on why I think it happened. I ended up having to go back to my hotel room and miss out on part of the conference from the anxiety and overwhelm I was feeling at the time. The FOMO and negative thoughts kept swirling around as I wondered how I was being perceived for doing this (even though in retrospect most wouldn't mind or care) but it's important for me to share that I still go through this too even after years of working with mindset coaches and having healthy habits in place. We'll then talk about what I do to manage these issues including sauna and cold plunge, going to bed earlier and getting up earlier, thought dumping, and more plus a reflection on why those things didn't happen prior to our trip.  Time Stamps: (1:16) Getting Back and Going Back (3:32) One Action To Gain Momentum (6:27) Anything Above Zero Compounds (10:02) The Meal Prep Flow (11:40) What Will Halt Your Momentum? (15:27) If/Then Scenario (17:24) Explaining If/Then Scenarios (22:32) Avoid Overthinking---------------------Follow @vanessagfitness on Instagram for daily fitness tips & motivation. ---------------------Download Our FREE Metabolism-Boosting Workout Program---------------------Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!---------------------Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share!---------------------Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!---------------------Check out our Youtube Channel!---------------------Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!

It's that time of year again and this year, it's time to make your health and fitness a priority... Summer can be a more lenient time when it comes to our health and nutrition habits (I find myself ordering out more and going out to restaurants more too) but as the kids go back to school and you're settling into a new routine, if you want to make your health a priority, it starts with momentum. I want you to take one single action in a positive direction to start gaining momentum whether this is going for a walk every single day or a certain amount of trips to the gym or drinking a gallon of water a day. It may seem small to start off, but we promise you this is where the magic begins with one action. Anything above zero compounds. We'll also discuss what to do when and if your momentum stalls or halts during this time with the "If/Then" scenarios because it's always good to be prepared! We know you've got this and the biggest thing is to not overthink it. Do one thing to gain momentum for yourself today and make yourself a priority! Time Stamps: (1:16) Getting Back and Going Back (3:32) One Action To Gain Momentum (6:27) Anything Above Zero Compounds (10:02) The Meal Prep Flow (11:40) What Will Halt Your Momentum? (15:27) If/Then Scenario (17:24) Explaining If/Then Scenarios (22:32) Avoid Overthinking---------------------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 finally have our amazing assistant coach Rae on the podcast! So many great things to say about Rae and we wanted you to hear her story from the woman herself! She has a relatable story growing up being in dance and scrutinizing every part of her body in the mirror back then. She initially went into nursing to help people but found her true calling in dietetics and now helping women around metabolism, gut health, and hormones. We discuss her prior struggles with SIBO, acne, and hormonal imbalances and how this led to her helping other women with similar issues, the side effects of ditching birth control with no plan, Rae's biggest pieces of advice, and more!  Time Stamps:  (1:17) Assistant Coach Rae (3:07) Rae’s Health Journey (5:42) Initially Going Into Nursing (8:35) Prior Struggles and Helping Women Now (12:17) Exploring Functional Health (15:42) Ditching Birth Control and Side Effects (16:07) Rae’s Biggest Lessons and Advice (32:34) Where to Find Rae---------------------Follow Rae on Instagram---------------------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's episode is a question we get a lot with a nuanced answer you deserve to hear... There's a large psychological mistake that isn't your fault that many women struggle with when it comes to getting to their goal weight. The number 1 mistake is you’re probably making is having unrealistic expectations⁣.⁣Losing body fat takes longer than you want⁣ and you didn’t gain fat in a month so don’t expect it to fall off⁣ in a month (honesty is the best policy here). In order to sustainably lose weight, you need to be in a moderate calorie deficit⁣.⁣⁣If it takes burning 3,500 calories to lose a lb of fat (500 calorie deficit a day), it would take 1 week to lose a pound of fat.⁣If your goal is 30 lbs of fat loss⁣, realistically it’ll take 6-8 months to lose 30 lbs⁣. It took me 8 months last year to lose about 20-25lbs (I look like I lost more because I had a lot of inflammation on my body) It’s also worth mentioning that when we refer to weight, everyone really occupies a weight range. This is also why it can be frustrating for women especially when trying to lose weight within a month, because you can gain weight over your cycle.  Compare month over month at the same points in your cycle, not week over week! Also with knowing that it takes 3500 calorie deficit to lose a lb of fat per week, this is also worth mentioning that that requires consistency and accuracy. In this episode, we'll talk through all of this in more depth and why a slower approach is better in most cases.  Time Stamps:  (2:32) Digging Deeper With Clients (4:24) Reaching Your Goal Weight (7:12) How To Be In A Calorie Deficit (10:42) The Psychological Side (16:17) Why Slower Is Better In Most Cases (24:47) Getting The “Losing Weight Too Quickly” Comment---------------------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 curious what the body equivalent of an oil change is and want to give your body that extra boost, today's episode is for you! The health and fitness market is littered with detox teas and different ways that supposedly will detox your body. I used to believe that our liver alone was "good enough" at detoxing our body and then I learned more and more about hormones, metabolism, and our physiology. Symptoms for clients were coming up like having brain fog or chronic fatigue, experience headaches and migraines, feeling puffy and inflamed, having trouble losing weight, sensitive to fumes, fragrance, and strong odors, and more. I thought these would be unrelated but they weren't. When we saw the power of the FLUSH protocol, we knew we had to learn more to help our clients. While we've discussed the FLUSH with Vince Pitstick in a prior episode, we wanted to dive deeper into what the FLUSH is, how it's beneficial, and explain why even Omar is going through a protocol right now!  Time Stamps:  (1:12) Omar’s New Protocols (2:46) What Is A FLUSH? (7:40) Detoxification Process (9:07) Teas and Juices (16:18) High Intensity and Healing Process (20:35) Coming Off of Birth Control (28:02) First Time I Did A FLUSH (33:27) Reach Out To Us With Questions!---------------------Follow @vanessagfitness on Instagram for daily fitness tips & motivation. ---------------------Download Our FREE Metabolism-Boosting Workout Program---------------------Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!---------------------Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share!---------------------Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!---------------------Check out our Youtube Channel!---------------------Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!

Eating in a calorie deficit will allow you to lose weight but there's a caveat... If the body were as simple as most make it out to be on social media, eating little calories would result in weight loss every time right? The body is smarter than this and its primary job is keeping us alive.  This is where our hormones come into play and why weight loss is more complicated than most people think especially SUSTAINED weight loss. What is the primary hormone that plays a huge role in our ability to burn fat? Cortisol. Cortisol directly impacts fat storage and fat burn. HOW? Cortisol is a catabolic hormone. Catabolic = opposite of anabolic (think anabolic steroids) and you’re breaking down muscle tissue. Why does it break down muscle? It’s using the stored glucose and amino acids in muscle to burn as fuel, especially if you are undereating No matter how much you train, you won’t tone up, you’ll actually look softer over the course of time, and eventually start to notice nagging pains, aches, and even injuries from training Less muscle = slower metabolism, this makes it easier to store fat. In today's episode, we're going to go in depth of why cortisol plays such a key factor in this process, what to do about it, and how you can learn from us in our FREE Women's Hormone & Metabolism Masterclass.  Time Stamps:  (1:42) Energy Is Supreme Today (4:02) Recent Discovery Call (6:58) What’s Happening With Cortisol (14:30) Interrupting Sleep Patterns (18:51) Hunger Hormones (26:19) Our Live Masterclass---------------------Sign up for our FREE Women’s Hormone & Metabolism Masterclass here: https://www.vanessapozos.com/hormonemasterclass---------------------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!