Welcome to the fourth episode of the Coach's Corner Series!

Pregnancy and postpartum are often centered around the baby, but what about the mom?

In this episode, I sit down with one of our functional health practitioners, Elizabeth, to talk about what actually happens to your metabolism, hormones, thyroid, and gut health after giving birth. 

We unpack why so many women feel dismissed when they're told their symptoms are "just part of postpartum," and why those changes deserve attention rather than acceptance. 

You'll learn how breastfeeding, recovery, and hormonal shifts can all influence metabolism, and why trying to "bounce back" too quickly can often work against your body instead of with it. 

We also discuss the critical role thyroid health and gut function play during the postpartum season, and how protecting both can make a meaningful difference in your energy, recovery, and long-term health. 

Elizabeth shares what an ideal progression through postpartum recovery can look like, from prioritizing rest to gradually rebuilding movement and strength without rushing the process. 

We also explain why foundational habits like sunshine, gentle movement, hydration, and nervous system support often matter more than extreme diet or exercise plans in those early months. 

Along the way, we walk through a real client lab review that highlights how antibiotics, birth control, and gut health can create a ripple effect on hormone balance after pregnancy. I

f you've been waiting for the right time to prioritize your own health, this conversation is a reminder that supporting yourself is one of the best ways to support your family. 

Your body isn't failing you. 

It's adapting to one of the biggest physiological transitions it will ever experience. Whether you're currently postpartum, planning for pregnancy, or simply want to better understand how the female body recovers, this episode will help you approach the journey with more clarity, confidence, and compassion.

Time Stamps:

(2:47) Postpartum Care

(6:32) Metabolism Reset in Postpartum?

(12:42) Thyroid, Metabolism, and Postpartum

(15:07) Ideal Progression Through Postpartum

(19:02) Sunshine and Movement

(26:04) Recent Client Lab Review

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Find Out More Information on Vital Spark Coaching

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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!

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Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!

Welcome to the third episode of the Coach's Corner Series!

We live in a culture that celebrates being busy, but very few people stop to ask what that constant pace is actually doing to their bodies. 

In this episode, I'm joined by Vital Spark Coach Mackenzie for an honest conversation about the connection between chronic stress, mindset, and physical health. We explore why stress isn't just emotional, it can influence digestion, hormones, inflammation, energy, and even your ability to reach your health goals.

You'll hear why your body responds to a packed schedule the same way it responds to many other perceived threats, and how that keeps so many women stuck in a constant state of fight-or-flight. We also unpack why stress management doesn't have to mean hour-long meditation sessions or completely overhauling your routine. 

Instead, we share practical ways to regulate your nervous system in the middle of a busy day, from taking a few intentional breaths before meals to finding small moments of calm that fit into real life. We talk about how shifting from frantic energy to calm energy can completely change the way your body responds, even when your schedule doesn't slow down. 

Coach Mackenzie also shares how she coaches busy moms, healthcare professionals, and women with demanding careers to prioritize their health without adding more pressure to their plates. One of my favorite parts of this conversation is our discussion around gratitude and the powerful mindset shift from "I have to" toward "I get to." 

We also explore why approaching your health journey with curiosity instead of perfection creates far more sustainable results over time. If you've been feeling overwhelmed, constantly on the go, or wondering why your body isn't responding despite your best efforts, I think this episode will help you connect some important dots. 

My hope is that you'll walk away realizing that supporting your nervous system doesn't require perfection, it simply starts with creating a little more space for your body to feel safe.

Time Stamps:

(2:27) Why Women Struggle Putting Themselves First

(5:51) What Our Successful Clients Do

(8:44) Handling Constipation

(14:02) Clarity on What To Focus On

(16:17) Managing Sleep

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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!

Welcome to the second episode of the Coach's Corner Series!

Today's episode is the second episode in our Coach's Corner series, and this is where I am sitting down with our just incredible functional health coaches, functional health practitioners from the Vital Spark coaching team, and we are exploring some of the most common questions, topics, challenges, things that we see come up in the world of health and wellness. 

One of my favorite things about these conversations and this opportunity to be able to do these interviews with our coaching team, is that it really gives you all the opportunity to learn from the women who are in the trenches with our clients day in, day out. And while across our whole team, we, we share the same philosophies and approaches to functional health. 

Each coach really does bring their own unique experience, expertise, and just unique perspectives to the table. And so I'm excited for you all to be able to hear that.

Today I am joined by Coach Olivia or Coach Liv. And we are going to talk all about blood sugar and this is a topic that is one that more people need to be diving into because it's definitely one that is often overlooked. 

This is a game changer when it comes to functional health so Coach Liv will give you not only the physiology but tactical steps you can take to improve blood sugar and your overall health.

Time Stamps:

(1:40) Coach Liv and Blood Sugar

(4:30) Blood Sugar Regulation Red Flags

(7:54) Cortisol and Blood Sugar

(10:55) Where To Start With Monitoring Blood Sugar

(14:20) Coaching Strategies with Blood Sugar

(24:00) Ideal Metrics for Blood Sugar

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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!

Welcome to the first episode of the Coach's Corner Series!

This is a special series where I'm sitting down with the incredible functional health coaches and practitioners from the Vital Spark Coaching team to dive deeper into some of the topics we help clients navigate every day.

One of the things I love most about our team is that each coach brings their own unique experiences, expertise, and perspective to supporting women through real-life struggles with hormones, metabolism, gut health, energy, body composition, and so much more. These conversations are designed to bring you behind the scenes and give you access to the knowledge, insights, and practical strategies they use with clients every day.

Today I'm joined by Jodi Stonehocker and we are going to be talking all things mind body connection. If this is a new area of you, you're really going to enjoy this episode we believe because it's going to connect a lot of dots that a lot of traditional medicine doesn't.

We'll also be discussing how mindset affects the body and physiology, the role of hyper vigilance, and where to start with mind body coaching.

Time Stamps:

(2:22) What Mind Body Coaching Really Is

(6:32) How Mindset Affects The Body and Physiology

(18:10) Hyper Vigilance

(21:52) Supplements, Medication, and Peptides

(24:27) Where To Start

(28:12) Loving Yourself For Who You Are

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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!

Check Out Sahil Bloom's Newsletter That Inspired This Episode

What if having more choices is actually making you less satisfied with the life you're building? 

In this episode, we explore a fascinating psychological study from Harvard that challenges the common belief that keeping your options open always leads to better outcomes. 

You'll discover why our minds respond differently to permanent decisions versus reversible ones, and how that shapes our happiness, confidence, and commitment.

 We also examine how modern technology has created a world overflowing with options, from careers and relationships to health advice and personal growth. 

While endless possibilities can feel empowering, they can also leave us constantly wondering if something better is just around the corner. 

This episode introduces the idea of the "eject button mentality", the temptation to abandon meaningful pursuits the moment they become uncomfortable or uncertain. 

We discuss why the end of the honeymoon phase isn't necessarily a sign that you've chosen the wrong path, but often the point where real growth begins. 

You'll learn how to distinguish between healthy persistence and knowing when it's truly time to move on. Rather than making major decisions in moments of frustration, we'll explore the value of evaluating your circumstances with a clear and steady perspective. 

If you've ever questioned a relationship, career, business, or personal goal simply because the excitement faded, this conversation offers a fresh way to think about commitment. 

Time Stamps:

(3:02) The Eject Button Mentality

(9:32) My Thoughts On This Article

(14:08) What Commitment Looks Like

(23:02) Having A Trusted Advisor

---------------------

Find Out More Information on Vital Spark Coaching

---------------------

Follow @vanessagfitness on Instagram for daily fitness tips & motivation. 

---------------------

Download Our FREE Metabolism-Boosting Workout Program

---------------------

Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!

---------------------

Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share!

---------------------

Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!

---------------------

Check out our Youtube Channel!

---------------------

Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!

What if the biggest thing holding back your gut health isn't the supplement you're missing but the habits you repeat every single day?

In this episode, I'm breaking down the simple, foundational practices that support healthy digestion long before you ever consider probiotics, parasite cleanses, or specialized gut testing. We often get asked which supplements or lab tests someone should start with, but the truth is that most people haven't built the daily habits their digestive system needs to function well in the first place.

I'll explain why digestion actually begins before your first bite of food and how stress, distractions, and eating on the go can interfere with your body's ability to properly break down and absorb nutrients. We also dive into why slowing down, chewing your food thoroughly, and creating a calm eating environment can dramatically improve bloating, gas, reflux, and other common digestive complaints.

From there, we'll talk about why your gut thrives on consistency, how your circadian rhythm and migrating motor complex work together to keep your digestive system healthy, and why constant snacking may be working against you. I'll also share practical strategies to support your gut between meals through movement, hydration, stress management, sleep, and recovery. 

Finally, we'll discuss how nutrition should be tailored to the feedback your body is giving you, whether you're struggling with constipation, diarrhea, or other digestive symptoms. Think of these habits as the foundation of a house. Supplements and advanced testing have their place, but they're far more effective when they're built on top of healthy daily routines. 

If you've been searching for better digestion, less bloating, and a healthier gut, this episode will give you actionable steps you can start implementing today.

Time Stamps:

(1:32) Bets On Pregnancy Date

(5:07) Sharp Right Turn Into Gut Health

(8:23) A Digestive-Friendly Environment

(14:07) Slowing Down Our Eating

(19:24) Build A Rhythm Your Gut Can Predict

(20:57) Spacing Out Meals

(23:12) Supporting Your Gut Between Meals

(26:27) Feed The Outcome You Want

---------------------

Find Out More Information on Vital Spark Coaching

---------------------

Follow @vanessagfitness on Instagram for daily fitness tips & motivation. 

---------------------

Download Our FREE Metabolism-Boosting Workout Program

---------------------

Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!

---------------------

Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share!

---------------------

Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!

---------------------

Check out our Youtube Channel!

---------------------

Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!

What if the reason tracking macros isn't working anymore has nothing to do with your discipline?

In this episode, I break down one of the most common frustrations I hear from women: "I used to track macros, lose weight, and see results. Now I do the exact same thing and nothing happens.". 

I want to share the story of how I once believed macros were the magic solution to fat loss, only to realize they were never the answer. They were simply a tool.

We'll talk about why there is no perfect macro split, how the body constantly adapts to what we do, and why staying on the same nutrition plan for months or years can actually become part of the problem. I explain how functional nutrition often involves strategically changing calories, carbohydrates, fats, and protein to stay ahead of those adaptations rather than fighting against them. You'll learn why there may be a time for low-carb eating, a time for higher calories, a time for lower protein, and a time for a more balanced approach.

Most importantly, we'll discuss how understanding macros can still be incredibly valuable when they're used within the right context. Today, I personally track my macros, not to lose weight, but to make sure I'm eating enough and maintaining the right balance for my current season of life. 

If you've been wondering why your old nutrition strategy isn't producing the same results anymore, this episode will help you understand what changed and how to start working with your body instead of against it.

Time Stamps:

(1:47) Life Updates

(3:06) My Macro Tracking Journey

(4:47) Why Macro Tracking Gets A Bad Rap

(8:22) Recent Client Example

(12:32) Where To Start

---------------------

Find Out More Information on Vital Spark Coaching

---------------------

Follow @vanessagfitness on Instagram for daily fitness tips & motivation. 

---------------------

Download Our FREE Metabolism-Boosting Workout Program

---------------------

Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!

---------------------

Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share!

---------------------

Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!

---------------------

Check out our Youtube Channel!

---------------------

Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!

Everyone wants to know how "bounce back" after having a baby. The truth is, that's not the goal.

In this episode, I'm sharing my postpartum fitness plan and the approach I'll be taking during those first weeks and months after birth. Instead of jumping straight into workouts, fat loss, or trying to get my body back as quickly as possible, I'll be prioritizing recovery, sleep, healing, and listening to what my body actually needs.

I'll walk you through what my first few weeks postpartum may look like, including why I plan to spend most of the first week resting, when I might begin incorporating light walks and mobility work, and how I'll use my body's feedback, not a rigid timeline, to guide the process. We'll also talk about why pelvic floor health is at the center of my recovery plan and why I believe every woman should consider working with a pelvic floor physical therapist before problems arise, not just after.

I'll share why I won't be rushing back into intense cardio, despite the pressure many women feel to lose baby weight as quickly as possible. We'll also discuss the truth about waist trainers, why external support can actually delay core recovery, and what a healthier approach to rebuilding strength looks like.

Most importantly, I'm talking about something I think every new mom struggles with: comparison. Because no two postpartum journeys are the same, and comparing your recovery, body, or timeline to someone else's is one of the fastest ways to create unnecessary stress and frustration.

If you're pregnant, postpartum, or simply curious about a more sustainable approach to recovery after birth, this episode will give you an honest look at how I'm thinking about this next chapter and why slower may actually be the smarter path forward.

Time Stamps:

(2:11) My Postpartum Fitness Plan

(3:22) The Mental Side

(9:19) Getting Your Body “Back”

(11:20) Comparison In Postpartum

(13:32) Sharing The Postpartum Journey

---------------------

Find Out More Information on Vital Spark Coaching

---------------------

Follow @vanessagfitness on Instagram for daily fitness tips & motivation. 

---------------------

Download Our FREE Metabolism-Boosting Workout Program

---------------------

Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!

---------------------

Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share!

---------------------

Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!

---------------------

Check out our Youtube Channel!

---------------------

Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!

What if the amount of exercise you actually need for long-term health is far less than you've been led to believe?

In this episode, I'm breaking down some fascinating claims from longevity expert Dr. Amy Killen that completely challenge the "more is better" approach many women have been taught when it comes to fitness. One statistic in particular caught my attention: her claim that women may achieve most of the longevity benefits of resistance training with surprisingly little weekly volume.

We'll dive into what the research actually says about strength training, longevity, and mortality risk, including why multiple studies seem to show that the biggest health benefits occur at relatively modest amounts of resistance training. I'll also share why, in my own experience and in working with clients, two to three strength-training sessions per week seems to be the sweet spot for recovery, consistency, and long-term results.

We’ll talk about the trap of comparing yourself to genetic outliers, influencers, and fitness competitors whose training volumes often aren't realistic or necessary for the average woman. I'll also unpack the recommendation of 150 minutes of moderate aerobic exercise per week, why walking may be one of the most powerful longevity tools available, and my thoughts on where high-intensity exercise fits into the picture.

Most importantly, I want to make the case that prioritizing health often leads to better physique outcomes over the long term than constantly chasing more workouts, more volume, and more intensity. We'll also discuss the real risks of overtraining, including hormone disruption, cycle irregularities, bone loss, and the cumulative stress excessive exercise can place on the body.

If you've ever felt like you're falling behind because you're not doing enough, this episode might be the permission slip you need. Sometimes the path to better health, better recovery, and a better body isn't doing more. It's doing the right things consistently for years.

Time Stamps:

(3:02) Being Prepared For Baby Girl

(4:26) Women’s Needs For Exercise

(8:22) Going Against The Stereotypical Advice

(12:37) Prioritizing Health Goals

(17:42) House Analogy

(20:07) HIIT Training

---------------------

Find Out More Information on Vital Spark Coaching

---------------------

Follow @vanessagfitness on Instagram for daily fitness tips & motivation. 

---------------------

Download Our FREE Metabolism-Boosting Workout Program

---------------------

Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!

---------------------

Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share!

---------------------

Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!

---------------------

Check out our Youtube Channel!

---------------------

Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!

Most women who struggle with binge eating never talk about it. I'm changing that today.

In this episode, I get personal about my own journey with binge eating, tracing it back to my early twenties and walking through the slow, nonlinear process of working through it over the past decade. This is not a quick fix episode. There is no finish line moment, no single breakthrough that made it all click. What there is, is an honest look at what actually moved the needle over time.

I break down the three things that made the biggest difference in my healing: releasing the good food and bad food rules that were quietly running the show, going through a functional reverse diet to address what was happening on a physiological level, and reframing the stories I was telling myself after a binge episode. I also dig into something that does not get talked about enough, which is how your body's overall toxic load and sensitivity to certain foods can actually reinforce disordered eating patterns without you even realizing it.

If you have ever felt completely out of control around food, finished a vacation feeling more guilt than joy, or wondered if you will ever stop the restrict and binge cycle, this episode is for you. You are not broken, and you are not alone.

Time Stamps:

(2:52) Visiting Mama Pozos At Hilton Head 

(7:27) Defining Binge Eating 

(12:22) Biggest Difference Makers With Controlling Binging 

(14:14) Letting Go Of Food Rules 

(16:50) Functional Reverse Dieting

---------------------

Find Out More Information on Vital Spark Coaching

---------------------

Follow @vanessagfitness on Instagram for daily fitness tips & motivation. 

---------------------

Download Our FREE Metabolism-Boosting Workout Program

---------------------

Join the Women’s Metabolism Secrets Facebook Community for 25+ videos teaching you how to start losing fat without hating your life!

---------------------

Click here to send me a message on Facebook and we’ll see how I can help or what best free resources I can share!

---------------------

Interested in 1-on-1 Coaching with my team of Metabolism & Hormone Experts? Apply Here!

---------------------

Check out our Youtube Channel!

---------------------

Enjoyed the podcast? Let us know what you think and leave a 5⭐️ rating and review on iTunes!