Are you wondering if you will gain weight during a reverse diet? 

This podcast episode is for you! If you've following my journey over the past year, you know I have been on a hormone healing journey that has caused me to gain some weight in the process. I have been an extreme case and I want to let you know that not everyone gains weight during a reverse or needs to reverse.

With that said, we discuss the science behind reverse dieting and the factors that affect weight gain or loss. Learn about the benefits and potential drawbacks of a reverse diet and get tips on how to minimize the risk of weight gain. 

Stay informed and optimize your reverse diet plan with our comprehensive overview of what you need to know before starting a reverse diet. There are instances where clients have recomped their bodies, look better aesthetically, and some have gained body fat in a way that will allow them to diet in the future. We want you to know the truth and if you've ever said to yourself, "I'll do whatever it takes" to get your dream body, this might be what it takes.

Time Stamps:

(0:20) Sweating in the Podcast Studio

(0:58) Simple Explanation of Reverse Dieting

(3:45) What Happened to Me Might Not Happen To You

(6:25) Reverse Dieting and Feeling Better

(8:57) What Can You Expect?

(14:09) Body Recomposition

(18:22) Gaining Body Fat

(22:00) One of My Favorite Quotes about Healing

(25:45) Doing Whatever It Takes

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Download Our FREE Workout Program

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

Home Gym Equipment We Recommended:

Resistance Bands Set

Flybird Bench

Flybird Dumbbells

Bowflex Adjustable Kettlebell

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

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!

You know what we thought would be fun? Reflect on our mistakes last year and share it with you...

We joke as we know that all mistakes are lessons in life and we hope and we want you to learn from our mistakes so you don't repeat them.

Alex Long joins us in the podcast studio again along with Omar for our first in-person tri-episode (is that a thing?) to have an open and honest conversation about our thoughts and reflections on the past year.

We then share our intentions going into 2023 and our focused action item. We would love to hear from you on what your action item will be for 2023!

Time Stamps:

(1:27) The Studio AKA The Kitchen

(2:32) Alex’s Biggest Mistake in 2022

(7:34) Co-Dependance with Work

(11:52) Vanessa’s Biggest Lessons in 2022

(20:57) Over Consuming Caffeine

(27:32) Omar’s Biggest Lesson of 2023

(35:27) Do It Scared

(36:02) Omar’s 2023 Action Item

(37:16) Vanessa’s 2023 Action Item

(37:56) Alex’s 2023 Action Item

(40:45) Please Send Me a DM

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Download Our FREE Workout Program

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

Home Gym Equipment We Recommended:

Resistance Bands Set

Flybird Bench

Flybird Dumbbells

Bowflex Adjustable Kettlebell

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

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!

Lab work and testing are great tools at your disposal but when are they necessary for YOU specifically?

I have traded Omar in for a better looking, feminine co-host in this episode as Alex Long is here LIVE in the podcast studio visiting us in Florida!

What is a GI Map? Gastrointestinal Microbial Assay Plus is a stool sampling test to determine what microbes are present in a person's gut and what quantities. It works by repeatedly copying any DNA in the sample and then analyzing what and how much DNA it finds.

We thought we'd take this opportunity to record a podcast all around GI Map testing, talking all things gut health, sharing Vanessa's experience with testing and her hormone healing journey, and if you're lucky enough, why you may need to poop in a box at the direction of Alex.

Time Stamps:

(1:46) Talking More Gut Health

(3:14) Relieving Gut Health Symptoms

(9:56) An Objective 3rd Person Perspective

(13:07) What To Do After Initial Steps

(16:23) When Alex Makes You Poop in a Box

(23:54) H. Pylori Example

(25:20) Treating H. Pylori

(32:38) Send Me a Message on Instagram

(34:27) Please Share This Episode!

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Join Our 5-Day Metabolism Reset Challenge - https://vanessagfitness.kartra.com/page/Azd23

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

Download Our FREE Workout Program

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

Home Gym Equipment We Recommended:

Resistance Bands Set

Flybird Bench

Flybird Dumbbells

Bowflex Adjustable Kettlebell

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

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!

So many people make the mistake of thinking that the key to feeling more confident and feeling leaner is to eat less and exercise more...

This couldn't be further from the truth and I don't want you to make this critical mistake heading into a new year. There's a better way to achieving the body you want and feeling your absolute best.

The two biggest issues we see with clients coming into VGFN: what they were doing in the past might have caused them to get to where they are now which is ultimately not where they want to be and eating less and exercising more isn’t actually a plan.

In today's episode, we are going to share the best approach on HOW TO lose weight in 2023 sharing our simple 4 step formula AND we have an exciting FREE opportunity for you that you won't want to miss!

Time Stamps:

(1:15) Episode 100!!

(2:15) Drawing the Winner for Our Giveaway!

(3:03) Congrats to Jenna!

(4:25) We Love New Years

(9:27) “I Used to Be”

(13:09) Eating Less and Exercising More Isn’t A Plan

(20:45) What is The Best Way to Lose Weight in 2023?

(24:42) Why Do You Want the Goal?

(26:24) The Plan and Action Steps

(27:02) Our 4 Step Formula

(28:27) Our Free Metabolism Challenge on January 9th

(31:20) Please Share, Rate, and Review

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

Join Our 5-Day Metabolism Reset Challenge - https://vanessagfitness.kartra.com/page/Azd23

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

Download Our FREE Workout Program

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

Home Gym Equipment We Recommended:

Resistance Bands Set

Flybird Bench

Flybird Dumbbells

Bowflex Adjustable Kettlebell

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

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!

Even as an active, sports-loving European working in the athletic industry, Pam still found herself with a slow metabolism and weight she wanted to lose but just couldn’t seem to know matter what she tried...

Pam was born in 1967 in The Netherlands. She met her American husband while working at Nike’s European Headquarters and in 1998 she, her husband, and their 6 week old son Sam moved back to Portland Oregon. And other than a period of time where they lived in Vancouver, BC working at lululemon, they’ve pretty much been in Portland ever since.

Pam has always been an active person, once a competitive swimmer and later on a runner competing in half marathons, but she couldn’t help but notice that since moving to the US, her diet and exercise changed dramatically.

In today's episode, I can't wait to share Pam's story with you, her life experiences, and her time and results with VGFN. Pam has some wise words you'll want to stick around to the end to hear and embody as well!

Time Stamps:

(2:22) Our Client Pam’s Story

(4:15) Food Portions in America

(5:47) Cheesecake Factory Example

(9:44) Becoming an Empty Nester, Weight Gain, and Stories in Pam’s Head

(11:55) Navigating Divorce and Self Awareness

(14:25) Pam’s Struggles Before Joining VGFN

(23:12) Making Time For It All

(30:29) Love Yourself

(33:03) Takeaways From Today’s Episode

(34:27) $250 Gift Card Giveaway

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

100 EPISODE GIVEAWAY!  Leave a rating + review on iTunes, and Have a Chance To Win a $250 Amazon Gift Card!

Simply leave a review, and send a screenshot to @vanessagfitness on Instagram!

Winner will be announced on Episode 100

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

Download Our FREE Workout Program

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

Home Gym Equipment We Recommended:

Resistance Bands Set

Flybird Bench

Flybird Dumbbells

Bowflex Adjustable Kettlebell

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

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!

Fat loss isn’t about eating specific “fat-burning” foods...

Going into a fat loss phase is pretty simple (as long as you're not metabolically adapted or dealing with hormone issues)... 

It just takes eating in a modest calorie deficit, eating plenty of protein and whole foods, staying active daily, managing stress, and sleeping 7-9 hrs/night.

But just because a fat loss phase is SIMPLE, it isn’t EASY.

Understanding WHAT to do is easier than knowing HOW to do it.

You need a strategy to make it feel easy.

Creating convenience with your diet is one of the quickest & easiest ways to increase your consistency.

We'll share with you the three convenience food types that will make it easier to stick to your plan and get fat loss results, share specific foods for each food type, and how to make quick and easy meals to increase your consistency.

Time Stamps:

(1:35) Foods That Make Fat Loss Easier

(4:52) Simple vs Easy

(6:02) 3 Categories of Foods

(8:55) Precook/No Cook Foods

(25:39) Individual Sized Items

(27:20) Frozen Foods

(30:59) Full Grocery List Guide

(31:37) Amazon Gift Card Giveaway!

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

100 EPISODE GIVEAWAY!  Leave a rating + review on iTunes, and Have a Chance To Win a $250 Amazon Gift Card!

Simply leave a review, and send a screenshot to @vanessagfitness on Instagram!

Winner will be announced on Episode 100

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

Download Our FREE Workout Program

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

Home Gym Equipment We Recommended:

Resistance Bands Set

Flybird Bench

Flybird Dumbbells

Bowflex Adjustable Kettlebell

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

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 slept 7+ hours but still felt EXHAUSTED?

Me too.

While sleeping is physical rest, you actually need 7 types of rest to avoid adrenal fatigue.

I learned about “the 7 types of rest” from a book called Sacred Rest by Dr. Saundra Dalton-Smith.

She framed it as the 7 types of rest you need to stay at your best.

But when I read through it, I immediately thought “wow, this is actually a guide on how to avoid adrenal fatigue!”

I see so much BS on social media around adrenal cocktails and adrenal supplements, which it’s not to say those things are BAD, especially if you already know you have adrenal fatigue and you are in recovery.

But when it comes to actually preventing AND treating adrenal fatugue, these 7 things are MOST important.

Time Stamps:

(1:26) Does This Sound Like You?

(5:47) #1: Physical Rest

(9:26) Ergonomic Chair for Physical Rest

(10:50) #2: Mental Rest

(12:16) Using Checklists

(13:22) Mental Separation from Work and Life

(16:55) End of Workday Ritual

(18:09) Take a Break From Solving Problems

(21:02) #3: Social Rest

(23:56) #4: Spiritual Rest

(27:30) #5: Sensory Rest

(31:02) #6: Emotional Rest

(33:05) #7: Creative Rest

(37:50) Free Quiz

(38:27) Our $250 Gift Card Giveaway

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

100 EPISODE GIVEAWAY!  Leave a rating + review on iTunes, and Have a Chance To Win a $250 Amazon Gift Card!

Simply leave a review, and send a screenshot to @vanessagfitness on Instagram!

Winner will be announced on Episode 100

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

Download Our FREE Workout Program

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

Home Gym Equipment We Recommended:

Resistance Bands Set

Flybird Bench

Flybird Dumbbells

Bowflex Adjustable Kettlebell

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

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!

Part 2 of reasons why you find yourself eating past fullness and not sure why...

Eating past fullness from time to time is normal. I do it too! It can happen for a lot of reasons that aren't too worrisome. You’re distracted, things didn’t go as planned, you go out to eat, etc.

But I can’t tell you how many times women come to me saying they can’t even get themselves to eat more than 1300, 1400, 1500 calories… yet they are also saying that their clothes dont fit and they want to slim down and lean out.

Now if you are consistently eating past fullness, the reason you keep overeating is NOT your lack of willpower, your cravings, or just who you are as a person…

In my experience coaching close to 1000 women, I’ve found that consistently eating past fullness typically boils down to 8 things.

In Part 2 of this 2 part series, we will cover the second 4 reasons why you're probably eating past fullness and what you can do to overcome them!

Time Stamps:

(1:05) Not Sleeping Enough

(5:17) Not Eating Enough Whole Foods

(9:23) Irregular Eating Schedule

(12:09) Tracking and Building Awareness

(12:35) Habits and Events From Childhood Are Affecting You Now

(16:10) Please DM Me with Any Questions

(17:41) Episode 100 Giveaway

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

100 EPISODE GIVEAWAY!  Leave a rating + review on iTunes, and Have a Chance To Win a $250 Amazon Gift Card!

Simply leave a review, and send a screenshot to @vanessagfitness on Instagram!

Winner will be announced on Episode 100

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

Download Our FREE Workout Program

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

Home Gym Equipment We Recommended:

Resistance Bands Set

Flybird Bench

Flybird Dumbbells

Bowflex Adjustable Kettlebell

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

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!

Do you find yourself eating past fullness and not sure why?

Eating past fullness from time to time is normal. I do it too! It can happen for a lot of reasons that aren't too worrisome. You’re distracted, things didn’t go as planned, you go out to eat, etc.

But I can’t tell you how many times women come to me saying they can’t even get themselves to eat more than 1300, 1400, 1500 calories… yet they are also saying that their clothes dont fit and they want to slim down and lean out.

Now if you are consistently eating past fullness, the reason you keep overeating is NOT your lack of willpower, your cravings, or just who you are as a person…

In my experience coaching close to 1000 women, I’ve found that consistently eating past fullness typically boils down to 8 things.

In Part 1 of this 2 part series, we will cover the first 4 reasons why you're probably eating past fullness and what you can do to overcome them!

Time Stamps:

(1:40) Why You Keep Eating Past Fullness

(4:32) Does This Sound Like You?

(5:37) Scarcity Mindset Around Food

(9:19) Incorporating Food Freedom

(11:32) Emotions Outside Your Neutral State

(13:20) Name the Emotion to Tame It

(13:44) What Do You Want to Feel?

(16:54) Eating While Distracted

(18:22) Learning to Eat Distraction Free

(25:02) Breakfast

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

100 EPISODE GIVEAWAY!  Leave a rating + review on iTunes, and Have a Chance To Win a $250 Amazon Gift Card!

Simply leave a review, and send a screenshot to @vanessagfitness on Instagram!

Winner will be announced on Episode 100

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

Download Our FREE Workout Program

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

Home Gym Equipment We Recommended:

Resistance Bands Set

Flybird Bench

Flybird Dumbbells

Bowflex Adjustable Kettlebell

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

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!

Sometimes people get confused in thinking that losing weight is all about “calories in vs calories out”...

So they think… as long as I’m eating less than I’m burning, I’ll lose weight. And definitely makes them think, “if I’m eating WAY less than I’m burning, then I’ll lose MORE weight”

But I can’t tell you how many times women come to me saying they can’t even get themselves to eat more than 1300, 1400, 1500 calories… yet they are also saying that their clothes dont fit and they want to slim down and lean out.

There’s a few things to understand here…

Calories in vs. calories out is correct, it’s the law of thermogenics.

HOWEVER, people don’t realize that your calories out changes easily, ESPECIALLY in women.

We want to share HOW to actually get on the path to weight loss depending on where you are currently because it isn't the same for everyone. 

Time Stamps:

(1:18) Just Got Married!

(2:27) Calories In/Calories  Out is an Equation

(6:52) Explaining It To a 5 Year Old

(9:32) The Mental Exhaustion Side

(13:52) The Big Rocks of Body Recomposition

(16:00) How Long Will It Take?

(20:09) Our $250 Gift Card Giveaway

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

100 EPISODE GIVEAWAY!  Leave a rating + review on iTunes, and Have a Chance To Win a $250 Amazon Gift Card!

Simply leave a review, and send a screenshot to @vanessagfitness on Instagram!

Winner will be announced on Episode 100

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

Download Our FREE Workout Program

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

Home Gym Equipment We Recommended:

Resistance Bands Set

Flybird Bench

Flybird Dumbbells

Bowflex Adjustable Kettlebell

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

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!