By Vanessa Gillette, Omar Pozos
5
8181 ratings
The podcast currently has 198 episodes available.
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
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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!
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!
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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 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!
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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 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!
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