Social anxiety is not a personality flaw, it is your nervous system doing its job a little too loudly. 

In this episode, we reframe awkwardness and self-consciousness as signals of alert, not evidence that something is wrong with you. If holiday parties, crowded rooms, or feeling “on” leave you tense and overthinking, this conversation will help you understand what is actually happening in your body. 

I walk you through seven gentle, practical tools designed to give your nervous system cues of safety so you can stay grounded and present. These are not mindset tricks or confidence hacks, they are body-based resets you can use in real time. You will learn how to quickly orient to the present moment, regulate your breath, and take micro breaks without disappearing. 

We talk about why food or drinks often become a coping tool in social settings and how to expand your options without judgment or restriction. You will also learn how to prepare simple connection cues so conversations feel less draining. 

This episode emphasizes choice, permission, and self-trust rather than forcing yourself to push through discomfort. Even using one of these tools can shift how safe your body feels. Confidence is not about being calm all the time, it is about knowing how to support yourself when you are activated. 

If you want to feel more at ease socially without changing who you are, this episode is for you.

Time Stamps:

(3:07) Social Anxiety and Awkwardness

(8:03) #1: The Name and Notice Reset

(9:03) #2: The Anger Breath

(9:55) #3: The Micro-Step Away

(10:48) #4: The Connection Cue

(13:30) #5: The Pocket Script

(15:51) #6: The Sensory Grounder

(19:58) #7: The Permission Slip

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

Find Out More Information on Vital Spark Coaching

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

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

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

Download Our FREE Metabolism-Boosting Workout Program

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

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

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

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

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

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

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

Check out our Youtube Channel!

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

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

In today’s episode, I’m talking honestly about body image and not from a place of perfection, but from my real everyday experience. 

We’ll  unpack how constant exposure to food content, fitness trends, and curated lifestyles subtly shapes the way we think about our bodies. I share what intrusive thoughts around appearance can sound like and why they tend to show up when life slows down or feels uncertain. 

We talk about the arrival fallacy and the belief that once our body looks a certain way, we’ll finally feel at peace and why that promise almost never delivers. I reflect on how comparison creeps in quietly and how it disconnects us from actually enjoying the lives we’re building. 

This episode isn’t about fixing your body; it’s about understanding the mental patterns that keep you feeling dissatisfied even when things are objectively good. I also share perspective shifts that have helped me soften my relationship with my body without forcing positivity. 

We explore what it looks like to hold ambition and self-acceptance at the same time. If you’ve ever thought, “I should feel happier than this,” you’re not alone. 

This conversation is an invitation to notice, not judge, the stories you’re telling yourself. Body image isn’t just about how you look. It’s about how present you’re able to be in your own life. And sometimes, the work isn’t changing anything externally, but learning to arrive where you already are.

Time Stamps:

(1:32) Instagram Food Algorithms

(7:26) The Intrusive Thoughts

(9:02) Binging Landman

(15:52) The Arrival Fallacy

(20:49) Arthur Brooks Quote

(23:12) Our New Home

 

(31:32) Let Us Know If You Enjoyed Today’s Episode

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

Find Out More Information on Vital Spark Coaching

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

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

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

Download Our FREE Metabolism-Boosting Workout Program

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

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

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

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

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

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

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

Check out our Youtube Channel!

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

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

If you’ve ever been told your gut is “fine” but you still feel bloated, inflamed, exhausted, or stuck, this episode will change the way you look at your health.

In today’s episode, I break down what a GI Map actually is and why I use it as the starting point for almost every woman I work with. I explain the critical difference between what a traditional GI doctor looks for and what a GI Map is designed to uncover. 

While medical doctors are trained to find disease, this type of testing looks for dysfunction, the subtle imbalances that quietly sabotage your energy, hormones, digestion, and metabolism. I walk you through what the test measures, including bacteria, yeast, parasites, inflammation, leaky gut markers, and detox capacity. 

You’ll learn why so many women get “normal” test results at the doctor’s office but still feel anything but normal in their bodies. I share why skipping the gut and jumping straight into hormone work often leads to stalled progress and frustration. I also break down how we use GI Map results to create custom gut-healing protocols that go far beyond random supplements. 

We talk through the real-life signs that your gut might be your missing piece even if you don’t have obvious digestive issues. I explain why this test alone isn’t enough and how coaching and real-time adjustments are what make the process actually work. 

If you’ve been doing “all the right things” and still feel off, this episode will connect the dots for you. By the end, you’ll understand whether a GI Map might be the next step in your healing journey and why guessing is no longer necessary. If you’re ready for clarity instead of trial and error, this episode is for you.

Time Stamps:

(1:21) Home Ownership

(4:40) GI Map’s

(6:32) Disease vs Dysfunction

(9:50) What Is A GI Map?

(12:27) Where We Start Our Vital Spark Clients

(15:40) Your House Is On Fire

(20:07) Episode 206 and 207

(21:58) Would You Benefit From A GI Map?

(29:47) What Happens After The GI Map

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

Find Out More Information on Vital Spark Coaching

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

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

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

Download Our FREE Metabolism-Boosting Workout Program

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

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

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

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

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

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

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

Check out our Youtube Channel!

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

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

If you woke up extra puffy, bloated, or sluggish after Thanksgiving, you’re not alone.

Today I’m walking you through the exact protocol I’d use to feel normal again fast. In this episode, I break down a simple A.M., P.M. routine designed to calm inflammation, support lymphatic flow, reset your circadian rhythm, and get your digestion back on track. 

We start with a morning lineup that helps your body de-bloat naturally: dandelion and peppermint tea, sunrise exposure, gentle lymphatic drainage, and a cold plunge or face dunk to clear the fog. I’ll share why “easy-to-digest” meals like eggs, fruit, ground turkey, and white rice speed up recovery after a heavier holiday meal. 

You’ll also learn how hydration, electrolytes, sauna sessions, and strategic walking across the day work together to flush excess water retention.

I walk you through small daytime habits that make a huge difference including stress management tools that actually matter when you’re feeling self-conscious or uncomfortable in your body. 

Then we close with a powerful P.M. routine designed to optimize digestion, calm cortisol, improve sleep quality, and support your lymphatic system while you rest. From early dinners to legs-up-the-wall breathing, these are the tools that help you feel lighter, clearer, and more grounded within 24–48 hours.

If you want a gentle, supportive, and science-backed plan to ditch bloat and puffiness quickly, without punishing yourself, this episode is your reset guide. Let’s get you feeling like you again.

Time Stamps:

(2:20) Gender Prediction

(5:22) Waking Up Feeling Thick

(8:37) The Big 6 For Lymphatic Drainage

(13:02) Meals Across The Day

(17:30) Sauna Usage

(22:12) Early Dinner

(25:06) Something Is Better Than Nothing

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

Find Out More Information on Vital Spark Coaching

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

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

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

Download Our FREE Metabolism-Boosting Workout Program

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

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

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

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

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

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

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

Check out our Youtube Channel!

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

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

If your energy, mood, weight, or cycle feels off, your hormones are already trying to tell you why.

In today’s episode, I’m breaking down something that feels confusing for so many women: hormones. 

Most of us only hear about hormones when something starts going wrong — our energy crashes, our cycles change, our thyroid acts up, or our weight stops responding the way it used to. And because it feels overwhelming, we try to fix the surface symptoms without ever understanding the deeper systems underneath. 

So today, I want to simplify things and give you a clear, foundational understanding of how your hormones actually work. I’m walking you through the four major hormone categories that control your metabolism, your mood, your energy, your cycle, and so much of how your body feels day-to-day. 

You’ll learn what each category does, how they interact, and why an imbalance in one usually creates a domino effect in the others. I’m also going to show you what it looks like when each system is out of sync, so you can start recognizing your body’s signals instead of feeling confused by them. 

Most importantly, I’ll give you practical places to start if you want to support your hormones in a realistic, sustainable way. No complicated protocols — just simple patterns that immediately reduce stress on your system. 

By the end of this episode, you’ll understand your hormones on a deeper level and feel more equipped to advocate for your own health. 

This is your crash course in hormone health.

Time Stamps:

(2:12) Gratitude

(4:42) Strong Foundation For Hormone Knowledge

(9:42) Disease vs Dysfunction with Labwork

(12:52) The 4 Categories of Hormones

(17:32) Sex Hormones

(22:52) Energy Hormones

(27:58) Stress Hormones

(31:32) How Hormone Systems Affect One Another

(39:02) Morning Sunlight

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

Find Out More Information on Vital Spark Coaching

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

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

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

Download Our FREE Metabolism-Boosting Workout Program

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

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

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

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

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

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

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

Check out our Youtube Channel!

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

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

If slowing down feels wrong but your body is begging for rest, this episode is for you.

In this episode, I’m talking to the woman who has always been the go-hard achiever — the early workouts, the hustle, the I-don’t-need-rest mindset. 

But now your body feels like it’s pushing back, and slowing down feels uncomfortable or even scary. I’ve been there, and I want to help you make sense of what your body is trying to say. Instead of guessing or feeling guilty, 

I’m giving you a simple, practical five-question check-in to help you know whether your body needs rest or whether gentle movement will actually make you feel better. Because in a healing season, both rest and movement are powerful — it’s just about choosing the right one for the day you’re in. 

You’ll learn why the signals you’re feeling are a sign of recovery, not failure. I’ll walk you through what this looks like in different phases of healing — from burnout, to rebuilding, to thriving again. We’ll also talk about the mental side of this: letting go of the belief that discipline only counts when you push harder. 

Resting doesn’t make you weak. It makes you wiser. And the more you listen to your body, the faster your energy, hormones, and confidence return. 

By the end of this episode, you’ll have a tool you can use anytime you’re unsure of what your body needs. This is how you build trust with yourself again — one decision at a time. So take a breath, tune in, and let’s help your body feel safe and strong again.

Time Stamps:

(1:17) Mood Lighting

(2:02) Pulling Back From Exercise

(5:47) Movement and Discipline

(8:14) Your Hormones Are Recalibrating

(9:59) #1: How Did I Sleep Last Night?

(11:57) If You’re Averaging 5-6 Hours of Sleep A Night

(13:12) #2: My Stress Level From 1-10

(14:32) #3: How Does My Body Feel Physically?

(16:00) #4: What’s My Emotional State?

(17:41) #5: How Do I Think I’ll Feel After?

(21:56) Save This One For The Future

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

Find Out More Information on Vital Spark Coaching

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

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

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

Download Our FREE Metabolism-Boosting Workout Program

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

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

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

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

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

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

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

Check out our Youtube Channel!

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

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

We all want the dream body, but almost none of us want to slow down long enough to build the base it actually requires.

In today's episode, I’m sharing one of the most important lessons I’ve learned as both a coach and a client: you can’t build a strong, sustainable body without a strong foundation. 

I use the analogy of building a dream home because just like a house needs a solid foundation before the walls go up, your body needs metabolic stability and healthy habits before you layer on intense training or dieting. 

Most of us try to skip this part because we’re in a hurry to see results. 

I get it. I used to be the impatient one who wanted the plan, the strategy, and the visible progress right away. But rushing your transformation is the fastest way to end up starting over again and again. 

In this episode, I break down what the “foundation phase” actually looks like, including how we assess metabolism using SHREDS and why stabilizing sleep, hunger cues, digestion, energy, stress, and recovery is non-negotiable. 

I share why this phase can feel slow and why that slow work is what makes everything that comes after actually stick. I also walk through the three phases of a healthy nutrition journey and how to know which phase you’re truly ready for. 

This is about building a body that can handle real life. Vacations, busy seasons, holidays, stress, and everything in between. When your foundation is strong, you don’t fall apart when your routine changes. You adapt and you bounce back.

 If you’ve been feeling frustrated with slow progress, this episode may be the reframe you needed. Take a breath — you might just be pouring the concrete.

Time Stamps:

(2:57) Next Stage of Homeownership

(4:34) Building The Foundation

(7:27) When I First Started My Fitness Journey

(12:42) The Metabolic Assessment

(19:42) Building The Walls Next

(20:27) Vital Spark’s 3 Phases

(28:02) Please Share and Review

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

Find Out More Information on Vital Spark Coaching

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

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

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

Download Our FREE Metabolism-Boosting Workout Program

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

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

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

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

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

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

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

Check out our Youtube Channel!

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

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

We are pregnant!

In today's special episode, we want to dive into our fertility story, how we planned for this season, and what shifted in our hearts and lives leading up to trying. 

I open up about my early fears around motherhood, how family jokes once shaped my identity, and the moment I knew Omar would be an incredible father. We talk about praying for guidance, timing, and acceptance — and how those prayers brought a deep sense of peace.

We also want to share the unexpected way this journey began: a planned fast interrupted by getting sick, a wedding we stayed home from, and Vanessa’s Oura Ring signaling that something was different. You’ll hear the story of the very early pregnancy test, how I surprised Omar at the airport, and his reaction when we took another test at home just to be sure.

From the beginning, we made the intentional choice to tell our community and loved ones right away, so we could walk through this experience with the people we care about, not in secrecy or fear. 

I want to talk through the supplements I'm taking, the changes in my energy, and what nutrition and movement look like right now, including six smaller meals, simple foods, ginger and peppermint tea and keeping 10k steps and workouts while paying close attention to my body’s signals. 

And yes… the Mexican flavor cravings are very real.

We’re honored to share this part of our story with you. If pregnancy, family planning, or listening to others’ journeys has ever brought up emotions for you — we see you, and this episode is shared with so much love and compassion.

Time Stamps:

(1:19) We Are Expecting!

(3:47) Some Beginning Context

(6:32) Health Issues In May

(7:44) My Faith and Motherhood

(15:36) Vanessa’s Health Tracking

(16:42) The Fertility Journey

(26:14) The First Pregnancy Test

(32:32) Prenatal Supplements

(36:22) Current Nutrition Protocol

(41:20) Craving Mexican Flavors

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

Find Out More Information on Vital Spark Coaching

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

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

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

Download Our FREE Metabolism-Boosting Workout Program

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

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

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

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

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

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

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

Check out our Youtube Channel!

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

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

Ever feel like you “blew” your diet after a weekend of pizza, dessert, or a few too many drinks? 

You’re not alone and you’re definitely not broken. 

In this episode, we’re unpacking the truth about “messing up” your diet and why those moments don’t actually undo your progress. You’ll learn why perfection isn’t the goal, how your body responds after overeating, and what it really takes to bounce back without guilt or restriction.

We will shares a personal story about one of her own “off” weekends and the mindset shift that changed everything. You’ll discover five powerful lessons about progress, sustainability, and why joy is a crucial part of health. 

From reframing “failure” as feedback to practicing the simple Two-Minute Rule for food guilt, this episode gives you practical tools to stop spiraling and start recovering with grace.

If you’ve ever thought, “I’ll just start over Monday,” this is your permission slip to stop that cycle for good. Because real consistency isn’t about never slipping up — it’s about what you do next.

So tune in, take a deep breath, and let’s rewrite what getting “back on track” really means.

✨ If this episode hits home, screenshot it, share your takeaways, and tag me on Instagram. And if you know someone who needs this reminder, send it her way — we could all use a little more grace on this journey.

Time Stamps:

(1:15) What Omar Is Looking Forward To

(3:02) Does This Sound Like You During The Weekend?

(5:22) Getting Back To Feeling Good Without The Guilt

(9:17) Wedding and Drinking Example

(12:42) The Biggest Differences

(13:12) 1) Your Body Is Not Broken

(15:32) 2) Progress Isn’t Erased Overnight

(18:22) 3) Food Is Apart of Joy

(21:52) 4) Sustainability Over Deadlines

(24:02) 5) The Comeback Matters More Than Mess Up

(28:22) Acknowledge and Address Your Feelings

(32:10) Please Share This Episode

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

Find Out More Information on Vital Spark Coaching

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

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

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

Download Our FREE Metabolism-Boosting Workout Program

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

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

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

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

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

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

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

Check out our Youtube Channel!

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

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

What if your “food sensitivities” weren’t really the problem—but just the message your body’s been trying to send you? In this episode, we unpack what most food sensitivity tests get wrong and why the MRT (Mediator Release Test) is one of the few tools that can actually reveal what’s really inflaming your body.

In today's episode, we'll share my personal journey of years of bloating, fatigue, and restriction—before finally discovering how MRT testing offered real answers instead of endless guesswork. You’ll learn how popular IgG tests often mislead people into cutting out 20+ foods unnecessarily, and how MRT goes deeper by measuring your actual inflammatory response—not just antibody exposure.

We’ll break down what the results actually mean, why some “healthy” foods might be triggering your system, and how to use that information to heal, not just restrict. This episode also explores the root causes behind sensitivities—like low stomach acid, leaky gut, chronic stress, and dysbiosis—and how to rebuild tolerance instead of living in fear of food.

Through my own experience of reintroducing foods and repairing gut function, I show how MRT can shift you from feeling reactive and confused to calm and confident in your body again.

If you’ve tried every elimination diet, still feel inflamed, and are tired of playing food detective, this conversation will help you see sensitivities for what they really are: signals, not sentences.

By the end, you’ll understand why healing the terrain, not just removing the foods, is the key to lasting relief—and how using data the right way can bring back freedom, flexibility, and trust in your body.

Time Stamps:

(1:42) Country T-Swift Fan

(2:47) Being An Optimizer

(4:57) Food Sensitive/MRT

(9:27) Overactive Immune System

(11:57) Note on MRT Test

(16:52) What Foods To Eat When

(20:22) Lowering Inflammation

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

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!