By Vanessa Gillette, Omar Pozos
5
8181 ratings
The podcast currently has 190 episodes available.
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”
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Follow @vanessagfitness on Instagram for daily fitness tips & motivation.
---------------------
Download Our FREE Metabolism-Boosting Workout Program
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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!
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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
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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
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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
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Follow Rae on Instagram
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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
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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!
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