Vanessa G Fitcast

I’ve been getting a lot of questions lately as our following and show has grown such as: “What actually is a functional health approach to weight loss?” “Are labs like the GI Map or DUTCH test worth it?” “What do I even do with the results?”

If you’ve ever thought, “I eat clean. I work out. I track my food. And yet… nothing’s changing,” this episode is for you.

In today’s conversation, I open up about what I’ve learned after years of doing everything “right” and still feeling inflamed, exhausted, and stuck in a body that felt like it was working against me. We’ll unpack the real reasons your body may be resisting fat loss, healing, and energy.

To all the ill-informed men in my comments: It’s not just discipline or willpower or eating less and moving more.

You’ll learn why functional testing can reveal what basic labs miss, and how systems like your gut, thyroid, liver, and adrenals all communicate in a connected “group chat”, where one disruption creates a cascade. I’ll share the exact myths I had to break about weight loss, hormones, and healing and the turning point that finally helped me get real answers.

This episode is about reconnecting with your body, learning to read its signals, and understanding that your symptoms aren’t random, they’re messages. You’ll walk away with clarity, compassion for yourself, and hope that yes, this is fixable.

If your body feels broken… this is the permission slip and path forward you’ve been waiting for.

Time Stamps:

(1:37) Getting A Lot of Questions As We’ve Grown

(2:57) Doing All The Right Things And Still Stuck?

(3:47) I Was There Not Too Long Ago

(7:02) The Eat Less and Move More Belief

(12:16) Adrenals and Cortisol

(15:03) Liver and Detoxification

(22:52) Looking Holistically At The Body

(27:06) DUTCH Test and GI Map

(28:38) What The Healing Process Looks Like

(31:24) Our 1-1 Coaching

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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

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

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 love the gym and it’s been your sanctuary away from your stress for years. But what if your go-to stress relief tool is now part of the problem? 

In today’s episode, we dive deep into why intense workouts might be silently burning you out rather than building you up. If you’ve been feeling exhausted, foggy, or stuck despite training hard, this one’s for you.

We explore why cardio and high-intensity workouts only offer temporary relief from mental stress and how they can actually strain your nervous system when your cortisol is already tapped out.

I’ll share what’s really going on when your “post-workout high” feels amazing in the moment but leaves you drained long-term. 

More importantly, you’ll learn five powerful, science-backed stress management tools that rebuild your system instead of depleting it.

From daily walks to somatic resets and nervous system journaling, this episode is all about redefining strength. 

Because true power isn’t in pushing harder: it’s in knowing when to rest. If your body is in overdraft, it’s time to stop swiping the stress credit card and start healing for good.

Time Stamps:

(1:26) Family Birthday Bash

(3:42) Why Working Out Is A Terrible Way To Handle Stress

(7:37) Putting On Body Fat

(12:22) Cortisol and Energy Production

(21:16) Managing Stress Appropriately

(22:52) Daily Walks

(24:02) Nervous System Resets

(27:42) Somatic Exercises

(29:14) Journaling or Nervous System Mapping

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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!

If you’re tired of conflicting nutrition advice and just want to know what actually works in 2025 for a lean body, balanced hormones, and a healthy gut, this episode is for you. I’m breaking down the TRUE essentials of eating well in today’s world, with a no-fluff, practical approach rooted in both science and real-life results.

We’ll talk about why high-quality animal protein, especially grass-fed meat and pasture-raised eggs, should be a foundation for most women.

You’ll learn how veggies and digestion are closely linked, and why gas and bloating might be telling you something deeper about your gut health.

We’ll also cover the best ways to enjoy fruit without blood sugar crashes, how to optimize your omega-3 intake for hormone support, and why natural salt is not the enemy despite what old-school advice might say.

This is not a restrictive food list or trendy diet. It’s a framework to help you eat in a way that actually supports your body long-term. Whether your goals are weight loss, hormone balance, or simply feeling better day to day, this episode will give you clarity on how to fuel yourself properly.

Hit play and let’s simplify your nutrition for good!

DM me if you have questions or want help personalizing this for your season of life!

Time Stamps:

(2:16) Best Way To Eat In 2025

(6:28) Eating High Quality Meat

(8:42) Eat Your Eggs

(10:27) Eat Your Vegetables

(12:06) Eat Your Fruits

(13:51) Eat Your Omega 3’s

(15:22) Flavor With Salt

(17:57) Steps For Weight Loss

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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!

Why is it that so many high-performing women, those who train hard, eat clean, and juggle intense work and family lives, still feel puffy, stuck, and exhausted no matter how “healthy” they are? 

In this episode, we unpack a surprising hormonal pattern hiding beneath the surface: your body might be actively shutting down the very system you rely on for energy and fat loss.

Through a powerful client case study, a runner, mom, and executive who couldn’t figure out why her fat loss stalled, we dive into the hidden role of cortisol and cortisone. Her labs revealed flatlined cortisol and elevated cortisone, a red flag of chronic stress adaptation. This wasn’t just mental overwhelm: her biology had hit the brakes.

We break down how this protective mechanism, like a hormonal dimmer switch, turns off your body’s ability to burn fat, regulate blood sugar, and respond to stress. When your system favors cortisone over cortisol, you enter a kind of metabolic “freeze,” where motivation, energy, and even hormones like estrogen and progesterone take a nosedive.

You’ll learn why this client’s symptoms such as stubborn belly fat, exhaustion, and poor recovery weren’t a matter of willpower, but survival. We share the exact next steps she took: from pulling back on cardio to rebuilding adrenal function and strength.

If you’re a high-achieving woman wondering why nothing seems to work anymore, this episode could be your lightbulb moment.

Time Stamps:

(1:38) First Time Apart In A Long Time

(4:17) Lesser Talked About Cortisone

(11:59) The Nigerian Prince Dreams

(14:50) What Low Cortisol Could Mean

(22:12) Prioritizing Self Care

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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!

If you're struggling with acne, breakouts, or dull skin, this episode is for you. 

In the functional health world, we see skin issues not as isolated surface problems but as signs of deeper internal imbalances. I’ll walk you through the five core systems I assess when working with clients dealing with chronic acne. From gut health to hormones, blood sugar, liver detox, and nervous system regulation. 

You’ll learn how issues like leaky gut, hormonal imbalances, or poor liver detox can manifest as inflammation on your skin. I also dive into the role of insulin resistance, stress, and environmental toxins in making things worse.

Instead of quick-fix treatments, we focus on targeted strategies like comprehensive stool and hormone testing, food and supplement protocols, and lifestyle shifts that actually address the root cause. 

I’ll also share what I look for in test results, what symptoms matter most and what you can start doing now to support clearer skin from the inside out. 

Whether your breakouts are linked to PMS, stress, or digestive issues, you’ll leave this episode with clarity and next steps. Remember: your skin is a mirror of your internal health and healing is possible. 

Time Stamps:

(1:20) MURPH Hangover

(3:12) Fortunate Teenager Years

(9:32) #1: Your Gut Health

(13:57) Coming Off Unnecessary Medication

(14:46) #2: Hormonal Imbalances

(19:02) #3: Blood Sugar and Insulin

(22:06) #4: Inflammation and Liver Health

(27:07) #5: Stress and Nervous System

(29:32) Questions To Ask Yourself

(31:57) Reach Out If You Need Help

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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!

This week, we did something I’ve never talked about publicly before: a 72-hour water fast! But before you picture weight loss gimmicks or punishment, let’s set the record straight: this was a functional health experiment rooted in curiosity, not restriction. 

Inspired by Fast Like a Girl by Dr. Mindy Pelz, I timed this fast with my Power Phase (Days 1–10 of my cycle) to align with rising estrogen and maximize the benefits. In this episode, I walk you through the “why” behind this advanced strategy—deep cellular cleanup, gut healing, immune support, and a major mental clarity reset.

We’ll unpack the science of what happens at different fasting milestones and why this isn’t something I recommend as a starter strategy for clients. You’ll also learn how women should approach fasting differently than men, especially in relation to their cycles and hormone resilience.

I’ll share how I prepped, what I experienced physically and emotionally, and what this fast revealed about my relationship with hunger, discipline, and intuition. Spoiler: this wasn’t easy, but it was powerful.

Whether or not a long fast is right for you, my goal is to encourage deeper body awareness and smarter strategies; not extremes. Tune in to hear what surprised me most, how this ties into hormone health, and why syncing with your cycle might be the missing piece. 

If you’ve ever felt confused about fasting, this episode will help you reframe it entirely. DM me your questions or share this episode with a friend who needs a fresh take on fasting.

Time Stamps:

(1:12) All The Positive Emotions

(3:04) Defining The 72 Hour Fast

(7:30) Starting The Water Fast

(9:23) Favorite and Least Favorite Parts

(16:32) Why We Did This

(25:54) Feeling The Detox

(28:48) Using Black Coffee

(33:42) Let Us Know If You Have Questions

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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!

What if improving your gut health didn’t require expensive supplements, fancy tests, or endless trial and error? In today’s episode, we dive into the often-overlooked lifestyle foundations that can significantly improve digestion, reduce bloating, and help you finally feel good after meals without needing a single lab result.

We start with meal hygiene: how you eat is just as important as what you eat. Digestion begins in the brain, and simple changes like slowing down, turning off distractions, and chewing thoroughly can kickstart your gut’s natural processes. You'll learn how stress and multitasking at meals divert blood flow away from the gut and how to set the stage for digestion by being present, cooking your own food, and even doing a quick breathing exercise.

Next, we cover meal timing, and how aligning your eating habits with your body’s natural rhythms can support the "housekeeping" system of your gut. You'll learn how a consistent eating schedule and small shifts like starting your day with warm lemon water can make a big impact.

We also tackle what to eat specifically for constipation and diarrhea. From fiber types and fluid intake to soothing herbal teas and smart food swaps, you’ll walk away with real strategies that work. Plus, we share our go-to cheat sheets for stool consistency and explain when it is time to use supplements or run labs.

Even if supplements become part of your long-term plan (like they are for some of our clients), these lifestyle shifts are the groundwork for sustainable gut health. 

Listen in and take the first step toward better digestion naturally.

Time Stamps:

(3:32) GI Issue Call Recently

(6:56) The Three Big Pillars of Gut Health

(7:19) How You Eat and Meal Hygiene

(13:47) Duration of Eating and Slowing Down

(16:52) Drinking Too Much Water During Meals?

(18:02) Deep Breaths Before Eating

(18:57) Lowering The Intensity of Exercise

(20:03) Meal Timing

(22:24) My Preferred Tea Blend

(24:57) What To Eat

(26:40) Working Through Constipation

(31:06) One Supplement We’ll Discuss

(37:57) Reach Out If You’re Interested In 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!

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

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

Is the "just be consistent" advice getting old?

By now, you've heard this advice at least a million times—from entrepreneurs, athletes, experts, coaches, and even humble newsletter writers.

And they're all absolutely right.

Consistency is the difference maker. The one common thread behind every major success story.

But here's the problem: No one ever tells you how to be consistent—and let’s be honest, it’s easier said than done.

Life gets chaotic. Motivation fades. Discipline wavers. Consistency breaks.

Fortunately, I've spent hundreds of hours thinking about this exact problem—and I've distilled that thinking into a short list of practical strategies to help anyone become more consistent.

In this episode, we are going to cover 7 practical strategies for staying consistent that aren't just a pass/fail perspective and actually make sense for pursuing the goals we want in our lives.

Time Stamps:

(1:18) Mama Pozos in Town

(2:38) Consistency and Shoutout to Sahil Bloom

(3:33) Main Points Of The Article

(5:52) #1: Every Day Is Easier Than Most Days

(8:02) #2: Fire In The Act, Grace In The Amount

(12:02) #3: Mornings Are Your Cheat Code

(14:47) #4: Harness The Power of Peer Accountability

(18:52) #5: Use Progressive Overload To Build The Muscle

(22:22) #6: Never Try To Make Up For A Miss

(25:34) #7: Focus On The Trend, Not The Position

(29:43) Managing Your Imperfections

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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!

The social aspect of cutting back or eliminating alcohol can be really stressful and I've been there too…

The inevitable questions you might face if you don't order alcohol in a friend group or turn down a drink your friend really wants you to try… we've been there.

In today's episode, we're going to share 6 strategies that we actually got from Julie Helms, a communication and skills expert.

These are awesome strategies for someone like me, an enneagram 9, who doesn’t like to be direct and confrontational if I don’t have to be. Your choices are your own, and you don’t owe anyone an explanation. 

And while setting strong verbal boundaries (like “I’m not drinking tonight”) *IS* an option, these non verbal strategies might help you navigate situations with more comfort and grace, while inviting less follow-up questions.

From ordering a mocktail with confidence to "I'll start with water, thank you" and never ordering a drink to a drink getting mysteriously "lost", these ways have saved us in those times we were cutting back but didn't want to explain ourselves.

Time Stamps:

(1:32) Our Incredible Team

(3:09) Your Relationship With Alcohol

(4:51) Alcohol Can Be Adding Fuel To The Fire

(11:22) Drinking in Social Settings

(12:42) #1: Order A Mocktail With Confidence

(15:45) #2: You Can Have The Drink Poured But Not Drink It

(17:20) #3: I’ll Start With Water Thanks

(19:07) #4: Keep It Simple and Say No Thanks

(20:15) #5: The Toasting Trick

(22:57) #6: Drink Gets Lost Throughout The Night

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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!

Women are not small men and it's time to start working with instead of against your body!

Both Mindy Pelz and Alyssa Vitti emphasize that women aren’t small men — we operate on a ~28-day infradian rhythm (vs the male 24-hour circadian rhythm), which affects:

• Metabolism
   
• Energy
   
• Mood
   
• Stress response
   
• Nutrient needs
   
• Strength & recovery capacity
   

Syncing your habits with your hormonal shifts can help you: 

✔ Burn fat more efficiently

✔ Gain muscle with less burnout

✔ Prevent hormone imbalances

✔ Feel more energized, focused, and in flow

✔ Reduce symptoms like PMS, fatigue, anxiety, and cravings

In this episode, we're going to look at the relationship estrogen and progesterone have on stress, highlight each phase of the menstrual cycle with training and nutrition recommendations during each phase, discuss overall cycle syncing benefits, and more!

Time Stamps:

(2:44) The Circadian Rhythm

(3:32) The Lesser Known Infradian Rhythm

(6:42) Understanding Yourself First

(9:35) Estrogen and Progesterone

(13:02) Intermittent Fasting Example

(17:40) Progesterone and Stress

(22:15) What This Looks Like In Real Life

(26:12) The Follicular Phase

(36:22) Pulling Back on Training

(40:58) Send This To Your Husband

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

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!