Vanessa G Fitcast

Today we have on a special guest, Abbe Kierstein!

Now if you’ve ever thought, ‘I’m active, I eat well, and I’m still not seeing it, especially as I’m getting older’ then this episode is going to be for you. 

Abbe is a client of ours at Vital Spark, a perimenopausal entrepreneur hairstylist who spends about 10 hours a day on her feet, came in already lifting weights, eating clean, eating 1400-1500 calories per day, taking thyroid meds and HRT, and yet she felt STUCK in her body. 

That was about 10 months ago, and today she is a different person. So I’m very excited to pick Abbe’s brain on what does it take to see sustainable changes in your 50’s all while navigating a demanding schedule.

In this episode, we discuss the challenges Abbe faced before joining Vital Spark, how she adapted to habit changes we implemented, how she navigated eating out, and so much more! We even answer some of your questions you submitted on Instagram!

Time Stamps:

(1:52) Abbe’s Story

(3:00) Struggles Before Vital Spark

(6:42) Navigating The Habit Changes

(10:02) Increasing Calories

(13:53) Shifting From Coffee to Tea

(15:14) Changes In Abbe’s Body

(19:22) Navigating Eating Out

(23:54) Noticing The First Shift

(27:04) Hardest Part of The Process

(30:12) What Should You Expect From A Coach?

(33:59) Advice To Other Women Struggling

(38:02) Where To Find Abbe
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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 you’ve ever felt stuck in the cycle of losing weight, regaining it, and then starting over again, you’re not alone. Today we’re unpacking yo-yo dieting. Why it happens, what it does to your body, and how to finally break free.

Yo-yo dieting often starts with extreme calorie restriction, leading to rapid weight loss that looks successful on the surface. But beneath the scale, your body is losing muscle, becoming inflamed, and stressing your hormones. Inevitably, the restrictive approach becomes impossible to maintain, weight creeps back on (often as fat rather than muscle), and the cycle repeats, sometimes with even greater difficulty losing weight each time.

We’ll dive into the hidden consequences of yo-yo dieting, from slower metabolism and muscle loss to leptin resistance, where your hunger and fullness hormones stop working properly. This not only makes weight loss harder but also increases cravings, fat storage, and frustration while taking a serious toll on mental health.

But it’s not all bad news. Breaking free from yo-yo dieting is possible by shifting focus from quick fixes to long-term, sustainable habits. We’ll talk about the importance of fueling your body, rebuilding metabolic health, and supporting your hormones with balanced nutrition and consistency.

You’ll also hear about our client Kayla, who went from eating less than 1,300 calories per day without results, to eating hundreds more, feeling better than ever, and finally seeing her body respond. Her story proves that nourishment, not restriction, is the foundation for lasting health.

If you’re tired of the yo-yo rollercoaster, this episode will give you clarity, encouragement, and practical steps to move toward real, sustainable change.

Time Stamps:

(1:21) Omar’s Favorite Trait about Vanessa

(4:20) Yo-Yo Dieting

(5:56) Characteristics of Yo-Yo Dieting

(11:56) Weight Regain

(13:32) Cycle Repetition

(15:42) Why Yo-Yo Dieting Doesn’t Work

(21:44) Leptin Resistance

(31:28) 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!

Staying lean isn’t about overhauling your entire lifestyle overnight. it’s about stacking small, sustainable habits that actually stick.

In this episode, we dive into the everyday choices that make the biggest difference when it comes to feeling strong, energetic, and confident year-round.

We start by talking about why highly satiating foods are your best friend (especially during those times when hunger seems dialed up) and how minimizing calorie-dense “extras” can keep you feeling satisfied without the crash. From there, we break down the power of a “something over nothing” mentality when it comes to resistance training because it’s not about perfection, it’s about consistency.

You’ll also hear why making physical activity a lifestyle is key. Omar shares how Spartan races with his family keep him motivated, I talk about my time riding horses, and we both agree that nothing beats a simple walk. We also unpack the sneaky calories that come from what we drink, why sleep is the real performance enhancer, and how patience and consistency are often the missing ingredients in most fitness journeys.

Most importantly, we’ll remind you not to obsess over the scale or occasional feelings of heaviness. Progress is much deeper than a number. And when it comes to food, just because it’s free doesn’t mean you have to eat it. The goal is to choose intentionally, not impulsively.

If you’ve been searching for a realistic, non-extreme approach to staying lean, this episode will give you practical tools and a mindset shift that can last a lifetime.

Time Stamps:

(1:17) Omar’s High and Low This Week

(4:17) Ultramarathon Runner’s Perspective

(6:17) Fresh Spin On An Old Topic

(7:08) Small Habits For Staying Lean

(9:30) #1: Choose Highly Satiating Foods

(13:27) #2: Resistance Train: Something Over Nothing Mentality

(15:22) #3: Make Physical Activity A Lifestyle

(17:45) #4: Don’t Drink Our Calories

(19:44) #5: Prioritize Sleep

(20:28) #6: Practice Consistency and Patience

(21:27) #7: Don’t Obsess Over The Scale or Occasional Feelings of Heaviness

(23:04) #8: Free Doesn’t Mean You Need to Eat It
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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 wondered why you keep waking up at 2am, 3am, or right before your alarm goes off, this episode is for you. Middle-of-the-night wake-ups aren’t random; they’re your body’s way of sending signals that something deeper might be out of balance. 

Instead of brushing it off as “just bad sleep,” we’ll break down what your wake-up times might be revealing about your hormones, gut, blood sugar, and more.

Think of your sleep like a night shift at a factory. Different departments run on different schedules. If one department has a problem, the alarm goes off at that time. By tracking your wake-up patterns, you can start to see the clues your body is leaving.

We’ll dive into the most common causes, from blood sugar dips and cortisol spikes, to low progesterone, high histamine, and even liver overload. You’ll hear simple analogies like your brain’s “glass of wine” being empty without progesterone, or your liver as the night shift cleaner making noise when it’s overloaded that make these complex concepts easy to understand.

We’ll also cover lifestyle factors like blue light, meal timing, hydration, and circadian rhythm, because sometimes the simplest tweaks make the biggest difference. 

By the end, you’ll know how to decode your body’s signals, track what’s really happening, and take small, sustainable steps toward better sleep.

Your body isn’t broken. It’s communicating. This episode will help you finally understand the messages and reclaim deep, restorative rest.

Time Stamps:

(1:25) Upcoming Retreat

(3:22) Why Do I Wake Up In The Middle Of The Night?

(5:50) Timing Of When You’re Waking Up At Night

(8:47) 1 to 3 AM and The Liver

(9:32) Dryer Lint Talk

(11:09) Common Causes of Waking Up

(15:17) Cortisol and Blood Sugar

(18:05) Low Progesterone

(23:54) Dehydration

(26:50) Gut Imbalances

(29:39) Lifestyle Factors

(32:41) First Steps
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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!

Ever feel like your cravings (or impulses) have control over you?

In this episode, we’re breaking down a simple but powerful process to take back your power without relying on willpower alone. You’ll learn how to pause in the moment, understand why the urge is there, and see it for what it really is (hint: you won’t explode if you don’t give in). 

I’ll walk you through how to write down the urge, your perceived reasons for acting on it, and then uncover the true cost of giving in. From there, we’ll make a decision from a slower, clearer place rather than from that instant “must do it now” energy.

I’ll also share a personal example of how I’ve experienced this urge loop in my work life, and how simply planning when I’ll handle something helps my brain relax. We’ll talk about why saying “no” often makes the urge stronger at first and how to ride it like a wave instead of letting it sweep you away. 

Think of it like handling an angry toddler’s tantrum: it feels intense, but it passes. 

By the end, you’ll have a repeatable framework for handling cravings, emotional eating triggers, or even those distracting work pings that derail your focus. This is your guide to breaking the cycle and building self-trust one urge at a time.

Time Stamps:

(2:20) Guilt and Cravings

(3:54) Imagine This Scenario

(6:30) Urge on Answering A Message Example

(11:50) Everything Is A Tradeoff

(15:10) Building The Self Trust Muscle
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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 wondered how to truly support your body after coming off birth control or what to do first when you’re feeling bloated and sluggish,  this episode is for you.

In part two of our Q&A series, we’re diving into your most-requested questions: going deep on women’s health, hormone balance, and big-picture life goals. I share my supplement thoughts post–birth control, why broad advice often backfires without proper bloodwork, and how our FLUSH protocol helps set a strong foundation for healing. 

We also discuss what most women get wrong before coming to Vital Spark and whether a DUTCH test is worth it while still on hormonal contraception.

From there, we get personal: what I would tell my past self, how we’re thinking about family 20 years down the line, and even some of my non-profit aspirations for the future. 

Finally, I break down the first steps to take when you’re bloated, fatigued, and don’t know where to start so you can stop spinning your wheels and start feeling like yourself again.

This one is packed with both strategy and soul. Whether you’re here for the hormone hacks, the mindset shifts, or just a little encouragement for your own journey, you’ll leave with clarity and practical next steps to move forward with confidence.

Time Stamps:

(1:32) Curly or Straight Hair?

(3:27) Top Supplements After Getting Off Birth Control

(11:22) Bloodwork Over Broad Recommendations

(12:50) FLUSH Protocol

(16:21) What Most Women Are Doing Wrong Before Coming to Vital Spark

(19:37) DUTCH Test on Birth Control?

(22:50) What Vanessa Would Tell Her Past Self

(26:28) 20 Years Later and Future Family

(30:02) Non-Profit Future Aspirations

(33:02) What To Prioritize When Bloating
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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!

You’ve been doing “all the right things” for a few weeks. Eating better, moving your body but the scale hasn’t budged. Sound familiar? That’s not failure. 

That’s normal. In this episode, we unpack the uncomfortable truth: healing and real transformation take time, often much longer than we want.

You’ll hear why quick fixes and crash diets set you up for disappointment, and why slow, steady progress is the only path to sustainable change. 

We’ll talk about prepping your body before weight loss even begins, what to expect when you start eating more, and why discomfort (yes, including hunger and resistance) is part of the journey.

I also share what it took for me to transform over two years and why I still don’t believe in a “finish line.” 

If you’re frustrated with your progress or tempted to give up after a few weeks, this episode will reframe everything. Healing is possible. It just doesn’t happen overnight.

Time Stamps:

(1:17) A Little Sickness In The Pozos Household

(3:42) My Healing Journey

(5:20) Stock Market Analogy

(11:47) The Continuous Process

(16:17) Discomfort Is a Feeling

(19:22) So Much To Learn Still

(20:54) There’s No Finish Line
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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!

It only took 233 episodes and getting over what I thought would be cricket's if I ever asked my audience to submit questions but I'm so glad we did because we got some incredible questions we're excited to answer on this week's episode!

We had over 40 questions submitted and thank you to everyone who sent one in! Today's episode, we will cover 10 questions that were asked frequently or we thought you'd benefit most from hearing about.

It's a great blend of health related questions, how we met as a couple, whether or not we've always lived a healthy lifestyle, and a few topics we haven't covered on the show!

While we haven't fully decided yet on how we will answer the remaining questions you submitted, rest assured we will and let us know if you enjoyed this style of episode!

Time Stamps:

(2:54) One Common Trait with Vital Spark Clients

(6:34) Bioidentical Progesterone

(10:03) How Vanessa and Omar Met

(13:45) Inexpensive Biohacks for Happy Hormones

(18:32) Build Muscle and Lose Fat While At Maintenance?

(21:17) Root Cause of Histamine Issues

(26:50) Belly Pooch Weight Gain

(29:39) Steady Weight Loss Without Losing Weight?

(32:11) Being A Healthy Couple

(37:17) GI Solutions
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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’re eating clean, working out, and still not losing weight… your gut might be the missing piece. 

In today’s episode, I’m breaking down 10 reasons why gut health directly impacts your metabolism, hormones, and ability to lose fat and why testing with a GI MAP could be the game-changer you’ve been missing.

We’ll talk about how certain gut infections like H. pylori or parasites keep your body in survival mode, signaling it to hold on to fat. You’ll learn how your gut bacteria influence your cravings, blood sugar, and even your metabolism through short-chain fatty acids like butyrate.

 I’ll explain why hidden gut inflammation can block fat loss and how slow digestion (aka not pooping daily) recirculates estrogen and toxins, stalling your progress.

We’ll also dive into how bad bacteria can steal essential nutrients you need for fat-burning, how gut health affects your thyroid function, and why your gut impacts not just your body, but your brain chemistry and motivation too. 

Plus, I’ll explain why detoxing estrogen properly is key to shedding stubborn fat and how even the “perfect” diet won’t work if your gut can’t break down food and eliminate waste.

This episode will help you see why your gut is the foundation of sustainable weight loss and why it’s not just about willpower or cutting calories. 

If you’re feeling stuck, testing your gut might be the missing link to get your body working with you again.

Time Stamps:

(2:52) Talking Gut Health

(6:02) #1: You Can't Lose Weight in Survival Mode

(8:22) #2: Your Gut Bugs Influence Your Cravings

(13:08) #3: Gut Bacteria Talk to Your Metabolism

(14:52) #4: Hidden inflammation = Blocked Fat Loss

(17:12) #5: If You’re Not Pooping Daily, Weight Loss Will Stall

(19:47) #6: “Bad bugs” Steal Your Nutrients

(21:32) #7: Your Gut Affects Your Thyroid

(24:20) #8: Gut Health = Brain Chemistry = Motivation

(27:22) #9: Detox Matters Especially For Estrogen

(29:52) #10: Your Gut Makes or Breaks Your Ability to Respond to Nutrition

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

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 body feels like it’s stuck in stress mode no matter how “healthy” you try to be, your mindset might be the missing piece. 

In this episode, we’re breaking down four common mental blocks that keep your hormones out of balance… and simple mindset shifts that can help you finally feel more at home in your body.

We’ll talk about how perfectionist thinking can actually keep your nervous system on edge and how focusing on small daily habits (à la James Clear’s 1-degree plane shift) can create long-term change without burnout.

Next up: guilt and shame. I’ll share the stonecutter analogy that helps you swap shame for pride and consistency.

We’ll also explore how body frustration can morph into powerful gratitude when you zoom out including a powerful reframe I picked up from Alex Hormozi.

And if you’ve ever felt like a single slip-up ruins your progress, you’ll love the final mindset swap: learning to see those moments as tune-ups, not setbacks. Something I’ve had to lean into recently myself.

These mindset upgrades aren’t just motivational fluff. They lower stress, regulate your nervous system, and support better hormone balance over time.

Whether you’re deep in your healing journey or just getting started, these small mental shifts can make a big physical difference!

Time Stamps:

(1:22) Excited For Festive Food

(3:10) Stress Management and Healing Hormones

(5:16) Instant Gratification

(6:45) #1: Perfectionistic Tendencies

(10:52) #2: Guilt and Shame

(15:32) #3: Feeling Stress About Your Body

(21:47) #4: Seeing Slip-Ups As Setbacks

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

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!