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

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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. 

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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!

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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

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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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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

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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!

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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

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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!

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

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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!

What if the reason you’re bloated isn’t because you’re eating too much, but because you’re not eating enough? 

In this episode, we dive into the surprising truth about how eating more food, especially the right kinds in the right amounts, can actually reduce bloating, improve digestion, and help your body finally feel calm and regular again.

For many women, undereating or intermittent fasting seems to help at first. You feel “lighter” and less puffy. But over time, that same strategy can backfire, slowing digestion, stressing the gut, and throwing hormones completely out of rhythm. This conversation breaks down why that happens and what to do instead.

You’ll learn how adequate food intake reactivates your digestive fire, boosts stomach acid and enzyme production, and supports smoother motility. We also explore how eating enough improves bowel regularity, fuels gut repair, and even reduces bloating by calming inflammation and supporting the nervous system.

We unpack why skipping meals or surviving on “clean” salads can actually make things worse, and how building balanced meals with protein, carbs, and healthy fats can reset your digestion and hormones. Plus, we’ll talk about the hidden link between undereating and the binge-restrict cycle and why eating more consistently throughout the day helps you break free from it.

If you’ve been stuck in the loop of doing everything “right” but still feeling bloated, tired, or puffy, this episode will reframe everything you thought you knew about food and gut health.

By the end, you’ll understand how more food can mean less bloat, better energy, and a calmer, more predictable digestive system and why sometimes, healing starts with giving your body permission to eat.

Time Stamps:

(1:44) Dealing with COVID

(3:17) Reduce Bloating By Eating More?

(5:27) How Is This Possible?

(10:26) Eating More and Being Regular

(15:27) Saw This Recent Reel

(21:12) Omar’s Math and Weekly Calorie Intake

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Follow Annie on Instagram: @ohannieruth

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 you were doing everything right? Tracking your macros, lifting weights, eating clean and your body still felt inflamed, puffy, and broken? 

That was Annie Kundis’s reality. A former bodybuilder and competitive powerlifter turned mom and influencer, Annie spent over a decade following every fitness rule in the book only to watch her energy crash, her digestion spiral, and her confidence disappear.

In this episode, Annie shares how DUTCH and GI-MAP testing completely changed her life after years of feeling dismissed by traditional doctors who told her to “just eat less and exercise more.” For the first time, real data revealed what was actually happening: low hormones, flipped cortisol, gut infections, and nutrient malabsorption.

With that clarity, Annie finally had a roadmap for healing, not more restriction. She opens up about pressing pause on hard training, cutting caffeine, and learning to rest without guilt, plus the simple protocols that led to her first regular digestion in over a decade.

We also dive into the emotional side: body dysmorphia, burnout, and rebuilding self-trust after years of fighting her body. Annie’s story is raw, hopeful, and deeply relatable, showing that healing isn’t about perfection, it’s about understanding your body and giving it what it truly needs.

If you’ve ever felt inflamed, exhausted, or unseen by the medical system, this episode will hit home. Tune in to hear how Annie went from survival mode to thriving and why she says today, “I don’t feel sick anymore. I finally feel free.”

Time Stamps:

(3:22) Annie’s Health Journey Before Vital Spark

(9:37) Navigating Depression

(12:52) GI Map and DUTCH Test Results

(16:22) Learning To Slow Down

(21:12) Trusting The Process

(32:59) Where To Find Annie

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Follow Annie on Instagram: @ohannieruth

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!

Have you ever felt like stress was just baked into your life? 

That no matter what you did, your job, your family, or your schedule would always keep you stuck in survival mode? 

I’ve been there. For years, I told myself, “I’ll always be stressed,” and it left me trapped in a cycle of burnout, resentment, and health struggles. 

What I’ve learned is that real healing, whether it’s from weight loss resistance, hormone imbalances, gut issues, or autoimmune conditions, can’t happen until the nervous system feels safe.
 

In this episode, I’m sharing the three shifts that helped me move from constant overwhelm to a place of regulation and resilience: state, story, and strategy. First, I’ll break down how simple physical practices like eating outside in the sun, sipping chamomile tea, or walking between calls helped reset my nervous system. 

Then, I’ll explain how changing my story moved me out of victim mode and into empowerment, showing how the words we repeat to ourselves literally shape our stress hormones. Finally, I’ll share how strategy through boundaries, systems, and structure became the safety net that made everything else sustainable.

You’ll also hear a practical example of how a full-time working mom could apply these same shifts to create more peace, energy, and balance in her day-to-day life, without adding another overwhelming “to-do.”

Time Stamps:

(0:25) The Fall Season

(2:10) Work Schedule and The Negative Self-Narrative

(7:00) State/Story/Strategy Framework

(9:50) Supporting My Physiology

(14:10) Combating The All or Nothing Mentality

(16:25) The Story You’re Telling Yourself

(21:05) The Final Piece: Strategy

(25:45) Motion.AI

(37:10) Tag Us for Accountability

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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!

If you’ve ever felt stuck in the cycle of bloating, gut issues, and restriction, this episode is going to speak directly to you. 

In this interview, I sit down with Vital Spark functional health practitioner coach Elizabeth McMillin, whose story is as relatable as it is inspiring. 

Growing up in an Italian household where gluten and dairy were staples, Elizabeth struggled with constant bloating, GI distress, and the stigma of being labeled “big-boned.” As a teen athlete, she fell into the all-too-common restrict–inflame cycle, chasing results through unsustainable habits that left her more inflamed than ever.

Her turning point came when she discovered her true triggers and realized healing wasn’t about restriction, but nourishment. From the relatable Lenny & Larry’s cookie moment to creating her own product, HIIT Dough, Elizabeth turned her pain into purpose, proving it’s possible to enjoy food without gut backlash. 

In this episode, she shares how calming inflammation allowed her metabolism to finally rev back up, the underestimated role of stress and sleep in gut health, and why she’s currently planning deeper functional testing postpartum.

Elizabeth also opens up about life as a Special Forces wife, the resilience it demanded, and how that unique perspective now shapes the way she supports her clients. With advanced training under Dr. Carrie Jones’s curriculum and deep dives into autoimmunity and hormones, she brings both credibility and compassion to her work.

Most importantly, Elizabeth’s story mirrors the struggles of so many women and she believes true healing comes when empathy and protocols work hand-in-hand. Whether you’ve battled gut issues, restrictive diets, or hormonal chaos, you’ll walk away from this episode with hope, clarity, and the belief that you don’t have to live in survival mode anymore.

Tune in to hear how Elizabeth broke free from the restrict–inflame cycle, why she’s so passionate about helping women fuel their bodies, and what’s truly possible when you address the root cause.

Time Stamps:

(3:10) Early Gut Issues and Growing Up Italian

(7:20) Navigating Inflammation

(12:52) Deployment and Stress

(16:20) The Creation of HIIT Dough

(22:16) Pregnancy During COVID

(28:57) Recent Client Case Study

(35:42) What Drew Coach Elizabeth To Vital Spark

(40:55) We See You

(43:24) Where To Find Coach Elizabeth
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Follow Abbe on IG: @Blowoutsbyabbeandmore

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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!

If live feels extremely heavy right now, you're not alone.

I once had a conversation with a mentor around this topic about what to do when life is just heavy. 

Sometimes we’re weighed down because we aren’t managing our thoughts well. Sometimes it’s because we’re in environments that don’t serve us. 

But other times, life is just heavy and no amount of mindset work or environment shifts seem to fix it right away. In those moments, the best thing we can do is support ourselves until the heaviness passes.

In this episode, I share practical and compassionate ways to care for yourself when you feel overwhelmed. We’ll talk about why stepping away from social media protects your mental space, and how serving others whether with a simple text or through volunteering can actually ease your own burdens. 

You’ll hear about the power of healthy community and why it’s vital to resist the urge to isolate. I’ll also share ideas for lighthearted activities that bring a sense of play, and small but powerful actions you can take for your body, like cooking a nourishing meal or going on a walk.

We’ll close by exploring gratitude practices, future-focused dreaming, and the importance of remembering that emotional states are temporary. Life isn’t meant to feel easy all the time, but with the right tools, you can support yourself through the heavy seasons.

Time Stamps:

(2:02) Heavy Emotions This Week

(6:02) The Extreme Recent Examples

(9:11) Filling A Void Through Doom Scrolling

(10:32) Doing Something For Someone Else

(11:02) Get Around Community

(16:07) Finding Playful Activities

(23:42) Daydreaming About The Future
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Follow Abbe on IG: @Blowoutsbyabbeandmore

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

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!