Vanessa G Fitcast

This might just be what you and your gut need heading into 2027...

We talk about gut health a lot on this show and for good reason. There are so many ways our gut affects our overall health including the areas of digestive wellness, our immune system and health, our gut brain axis that affects our mood and mental well-being, and so much more.

Our gut also plays a massive role in our metabolism and energy regulation for weight management and weight loss.

Some gut issues can look like:

- Mood disorders

- Stool changes- constipation, diarrhea

- Abdominal bloating and gas

- Feeling full quickly

- Heartburn, GERD, reflux

- Stomach pain, burning, or cramping, nausea

- Hormonal imbalance (gut issues common in perimenopause)

- Food sensitivity

- IBS, IBD, Crohn’s, colitis, etc

- Autoimmune disease

- Skin issues- eczema, acne, psoriasis

- Nutrient deficiencies (poor absorption)

- Getting sick often/easily

To alleviate these issues, most go with taking medication, an antibiotic, go the FODMAP diet route, cut out gluten and dairy, or take random supplements. What if another route existed?

Today's episode is a featured replay of one of our most valuable episodes previously released in two parts but bringing it to you in its entirely today. Topics include:

- The Importance of Gut Health

- Noticing Changes In Your Gut Health

- Gluten and Dairy

- Why We Don’t Recommend Supplements

- The 5R Gut Protocol

- The Lawn Analogy

- Planting The New Seeds

- Prebiotics

- The Repair Phase

- Rebalance

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Learn more about the Vital Spark Coaching Functional Reset Method.

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Click Here to apply for 1-on-1 coaching with my team of Metabolism & Hormone Experts.

-------

Follow @vanessagfitness on Instagram for daily fitness tips & motivation.

-------

Click Here for my Free Top 3 Labs training to get to the root of bloating & exhaustion.

-------

Click Here to download a Free Hormone Healing Blueprint.

-------

Check out our YouTube Channel for more free training.

-------

Click Here to read our Client Google Reviews.

-------

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

What if the thing standing between you and your health goals isn’t another supplement, but a conversation you’ve been avoiding?

Omar and I are back this week, fresh off our team retreat and feeling full after a weekend with people who challenge us to grow. That got me thinking about a viral post from Dr. Sarah Campbell that I read aloud in this episode, asking whether it’s histamine or three hours of pretending you weren’t mad, and whether it’s anxiety or never setting a boundary in your entire life.

I share why I don’t see this as an either/or, because the women I work with often have a real autoimmune disease and have also been holding in a scream for twenty years. We talk about why healing physically means changing your environment, not just doing the inner work to tolerate it, and why that mind management is exhausting for your nervous system on its own.

Omar and I get into why so many women struggle to ask for support, from learning early on to put their needs aside to staying busy because it feels productive. I redefine what being productive really means and why rest might be the most productive thing you can do. We also talk about the nuance of big life changes, like how to make a smart plan when you can’t just walk away from a job or relationship overnight.

And I explain why your body won’t heal or lose weight in an unsafe nervous system, which is why stress management and nervous system regulation are the foundation of everything we do.

If you’ve been chasing gut and hormone fixes without lasting results, this episode might be the push you need.

Time Stamps:

(2:07) Excitement In The Air & Spending Time With Our Team

(4:04) Recent Instagram Post

(5:52) Holding In A Scream

(13:52) Making Big Changes

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Learn more about the Vital Spark Coaching Functional Reset Method.

-------

Click Here to apply for 1-on-1 coaching with my team of Metabolism & Hormone Experts.

-------

Follow @vanessagfitness on Instagram for daily fitness tips & motivation.

-------

Click Here for my Free Top 3 Labs training to get to the root of bloating & exhaustion.

-------

Click Here to download a Free Hormone Healing Blueprint.

-------

Check out our YouTube Channel for more free training.

-------

Click Here to read our Client Google Reviews.

-------

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

I was chatting with a postpartum friend and she asked "are there ways to prevent the hormonal crash postpartum?"

My take is that you can't really prevent the postpartum hormonal crash, but you can absolutely support your body through the transition. And I think it's important to distinguish those two things.

There's also a misconception that the dramatic drop in hormones after birth is inherently a bad thing that we should try to prevent.

In reality, it's a normal, necessary physiological transition.

We'll discuss all of this and more on today's episode!

Time Stamps:

(1:37) Team Retreat This Past Week

(6:47) Omar’s Postpartum Experience

(10:57) Managing The Postpartum Crash

(12:27) Eating Enough

(18:14) Co-Sleeping

(23:06) Hair Loss

(27:57) Body Changes

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Learn more about the Vital Spark Coaching Functional Reset Method.

-------

Click Here to apply for 1-on-1 coaching with my team of Metabolism & Hormone Experts.

-------

Follow @vanessagfitness on Instagram for daily fitness tips & motivation.

-------

Click Here for my Free Top 3 Labs training to get to the root of bloating & exhaustion.

-------

Click Here to download a Free Hormone Healing Blueprint.

-------

Check out our YouTube Channel for more free training.

-------

Click Here to read our Client Google Reviews.

-------

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

If you've been told your endometriosis is "just a bad period" or that your estrogen looks fine so nothing is wrong, this conversation is for you.

This week I'm joined by Elizabeth, one of our functional health practitioners at Vital Spark, for a deep dive into endometriosis. Omar is sitting this one out, and I'm taking the role of the listener so Elizabeth can educate us on what is actually happening in the body.

We start by defining endometriosis and how it differs from adenomyosis, then talk about what it really feels like, from pain that interferes with work and sleep to endo belly, bowel and bladder symptoms, stubborn weight, and painful sex.

Elizabeth explains why endometriosis is estrogen dependent without always showing sky high estrogen on labs, and how the immune system and nervous system keep each other in a vicious loop.

We also talk about fertility, including a client who was told she'd likely never conceive and later got pregnant after about a year of functional work.

Then we get into the strategic labs we use, including genetic testing, a DUTCH test, and a GI map, and why each one tells us something different.

We cover how estrogen is metabolized, methylated, and cleared through the gut, and why things like beta-glucuronidase and dysbiosis matter so much.

Elizabeth shares why we build step-by-step protocols, starting by opening detox pathways before moving into gut work, and why a one-size-fits-all plan can't work. Even two best friends with the same diagnosis can have completely different labs.

If endometriosis has left you feeling hopeless, this episode will show you there is a path forward.

Time Stamps:

(2:42) What Is Endometriosis?

(8:04) Fertility Struggles

(10:25) Underneath The Surface

(15:47) Labs and Discovering The Root Issue

(19:52) Genetic Testing

(26:15) Starting with Gut Health and The GI Map

(28:37) After Lab Care

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Learn more about the Vital Spark Coaching Functional Reset Method.

-------

Click Here to apply for 1-on-1 coaching with my team of Metabolism & Hormone Experts.

-------

Follow @vanessagfitness on Instagram for daily fitness tips & motivation.

-------

Click Here for my Free Top 3 Labs training to get to the root of bloating & exhaustion.

-------

Click Here to download a Free Hormone Healing Blueprint.

-------

Check out our YouTube Channel for more free training.

-------

Click Here to read our Client Google Reviews.

-------

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

If you've ever said "I just feel inflamed" but couldn't explain what that actually means, this episode is for you.

Today, I'm breaking down one of the topics women ask me about constantly: chronic inflammation.

We start by naming something that surprised a lot of people: inflammation is not the enemy, and your body needs it to heal. The real problem is when your body can't turn it back off, which is how a helpful acute response becomes the puffiness, brain fog, fatigue, and mystery symptoms so many women feel.

We'll dive into how cytokines work using the text message and smoke alarm analogies, and why women, especially moms and women heading into perimenopause, are often hit harder.

Then I walk through six things you can focus on to start lowering inflammation: stabilizing blood sugar, adding anti-inflammatory foods before you start subtracting, healing the gut lining, calming your nervous system, moving in a way that's kind to your body, and using hot and cold therapy.

I'll share why more is not better when it comes to workouts if you're already inflamed, and why cold exposure should come before sauna.

You don't have to do all six at once, so pick one and start there.

I also touch on advanced tools like fasting, food sensitivity testing, and peptides, and why those work best with a practitioner guiding you.

By the end, you'll understand why the goal isn't to never be inflamed, but to help your body learn how to shut it off.

Time Stamps:

(1:25) So Many Questions About Inflammation

(4:05) What is Inflammation?

(8:05) Women and Inflammation

(12:35) Stabilize Blood Sugar

(15:30) Food Fear and Restriction

(16:00) What To Add

(17:30) Healing The Gut

(24:13) Movement

(25:35) Hot and Cold Therapy

(31:52) Peptides

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Learn more about the Vital Spark Coaching Functional Reset Method.

-------

Click Here to apply for 1-on-1 coaching with my team of Metabolism & Hormone Experts.

-------

Follow @vanessagfitness on Instagram for daily fitness tips & motivation.

-------

Click Here for my Free Top 3 Labs training to get to the root of bloating & exhaustion.

-------

Click Here to download a Free Hormone Healing Blueprint.

-------

Check out our YouTube Channel for more free training.

-------

Click Here to read our Client Google Reviews.

-------

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

If you could only run one lab test to figure out what's going on in your body, which one should it be?

I used to make the same mistake many functional health practices still make: cherry-picking lab tests based on whichever symptoms are loudest. If you have irregular cycles, it seems logical to test hormones first, but that's like cleaning trash out at the bottom of the river without ever looking upstream at where it's coming from.

In this episode, I'll explain why the gut sits upstream of nearly everything, and why hormones, thyroid, adrenals, mood, immune health, and even hair thinning can all trace back to it. That's why, if you can only start with one test, I believe a GI map gives you the best bang for your buck, whether or not you have loud digestive symptoms.

I'll share what my own first GI map uncovered, from SIBO to H. pylori to low digestive enzymes, and why gut health is about so much more than bloating and bathroom habits.

We'll also talk about what comes next once your gut is on the right track, including how we decide between options like a DUTCH test, an HTMA, an MRT, or deeper blood work.

At the end I'll walk through why that next step looks different for every person, based on budget, symptoms, and how your body responds to gut improvements.

If you want a personalized roadmap for your labs, this episode will point you in the right direction and show you where to start.

Time Stamps:

(1:58) Happy 2 Months To Marina!

(3:32) What Lab Test Do I Start With?

(9:30) Gut Health and Hormones

(15:52) First GI Map

(18:47) Next Steps

(22:47) Finding Your Roadmap

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Learn more about the Vital Spark Coaching Functional Reset Method.

-------

Click Here to apply for 1-on-1 coaching with my team of Metabolism & Hormone Experts.

-------

Follow @vanessagfitness on Instagram for daily fitness tips & motivation.

-------

Click Here for my Free Top 3 Labs training to get to the root of bloating & exhaustion.

-------

Click Here to download a Free Hormone Healing Blueprint.

-------

Check out our YouTube Channel for more free training.

-------

Click Here to read our Client Google Reviews.

-------

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

What if the best thing you could do for your gut health... is absolutely nothing?

Omar and I are back this week, and yes, he's sporting a bandage under that hat after a gym equipment build gone slightly wrong.

But the real topic of this episode came from something I noticed about my own weekend: a slow, restful Saturday and Sunday left me feeling leaner, calmer, and more energized by Monday morning.

That led us into a conversation about why doing nothing is one of the most underrated tools for healing your gut and improving functional health overall.

I break down how periods of true rest shift your nervous system out of a stressed, sympathetic state and into the parasympathetic state where digestion, gut repair, and healing can actually happen.

We talk through the street sweeper analogy, how your body can't clean up and repair when the streets are constantly busy with stress and stimulation.

I share how learning to manage my mind and tolerate stillness was actually a huge part of my own healing journey, even before I fully understood why it mattered.

We also get practical about how to build in nothing time even as a busy parent or business owner, including small ways to invite your kids into that relaxed, unstimulated state with you. I explain why we build mindset work into our coaching alongside the nutrition and supplement protocols, because you can't fully heal the gut without also addressing how someone is living and thinking day to day.

If you've been doing all the right things for your gut health and still not seeing results, this episode might point you toward the missing piece.

Time Stamps:

(1:32) Sacrifices Building The Home Gym

(5:58) Important Periods of Doing Nothing

(7:30) The Absence of Stimulation

(11:22) First Steps To Doing Nothing

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Learn more about the Vital Spark Coaching Functional Reset Method.

-------

Click Here to apply for 1-on-1 coaching with my team of Metabolism & Hormone Experts.

-------

Follow @vanessagfitness on Instagram for daily fitness tips & motivation.

-------

Click Here for my Free Top 3 Labs training to get to the root of bloating & exhaustion.

-------

Click Here to download a Free Hormone Healing Blueprint.

-------

Check out our YouTube Channel for more free training.

-------

Click Here to read our Client Google Reviews.

-------

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

We tend to look at results as an overnight thing…

“I have been on top of my health and habits for the last 3 weeks but still don’t feel much better… this isn’t working. This is too hard. I quit!”

But yesterday Coach Elizabeth said “your results are the receipts from the last 100 days”

While I don’t think 100 days is some magic number, I think the idea of expanding our time horizon to evaluate our results is really important.

Rather than thinking about how you feel after a few days or a few weeks of a certain habit/behavior, what if you took the average of your habits over the last 100 days?

So when you think “II have been on top of my health and habits for the last 3 weeks but still don’t feel much better…”

Ask yourself what your habits have looked like for the 10-11 weeks before the last 3 weeks, and if you had to take an average of that full time period, what would an average day of habits look like? What results would come from that average day? THAT is what you can reasonably expect for your results today.

BUT, we can still look at our more recent habits to evaluate our TRAJECTORY and that's what we are talking about in today's episode.

Time Stamps:

(3:37) Evaluating Results vs Evaluating Your Trajectory

(6:42) Personal Example Of This

(12:30) The Average Of Your Habits

(14:50) Doing Everything Right But Still Not Seeing The Results

(16:52) Working With Us

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Learn more about the Vital Spark Coaching Functional Reset Method.

-------

Click Here to apply for 1-on-1 coaching with my team of Metabolism & Hormone Experts.

-------

Follow @vanessagfitness on Instagram for daily fitness tips & motivation.

-------

Click Here for my Free Top 3 Labs training to get to the root of bloating & exhaustion.

-------

Click Here to download a Free Hormone Healing Blueprint.

-------

Check out our YouTube Channel for more free training.

-------

Click Here to read our Client Google Reviews.

-------

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

I'm back from maternity leave, and in this episode Omar and I are sharing the full story of Marina's birth.

We'll start with how I landed on a home birth, something I never expected to choose, and walk through the conversations and experiences that slowly shifted my perspective away from just assuming I'd birth in a hospital.

I talk about the fear I initially had around birth itself, how I worked through that fear, and why choosing an unmedicated birth felt right for me. We get into the anxious final weeks of pregnancy, going a week and a half past my original due date, and how a biophysical profile scan gave me the peace of mind to trust my body's timing instead of feeling pressured to induce.

Then we walk through labor itself, from those first contractions late at night to realizing much faster than we expected that things were moving quickly. I share what transition felt like, the moment my water broke, and what it was like laboring in a birthing pool at home surrounded by a team I trusted and felt safe with.

Omar shares his side of the story too, including what it was like catching Marina as she was born. I also get into the mindset work that carried me through the intensity of labor and how reframing pain as sensation made such a difference.

This episode is raw, detailed, and honestly one of my favorite conversations we've recorded.

Time Stamps:

(1:52) Officially 6 Weeks Postpartum

(4:47) My First Encounter With A Home Birth

(8:42) Unmedicated Births

(13:22) Convenience of Care and Selection

(16:22) Passing The Due Date

(18:42) In Your Own Time

(23:12) Going Into Labor

(34:47) Completely Skipped Early Labor

(38:48) Omar Catching Marina

(42:17) Preparation

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Learn more about the Vital Spark Coaching Functional Reset Method.

-------

Click Here to apply for 1-on-1 coaching with my team of Metabolism & Hormone Experts.

-------

Follow @vanessagfitness on Instagram for daily fitness tips & motivation.

-------

Click Here for my Free Top 3 Labs training to get to the root of bloating & exhaustion.

-------

Click Here to download a Free Hormone Healing Blueprint.

-------

Check out our YouTube Channel for more free training.

-------

Click Here to read our Client Google Reviews.

-------

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

Welcome to the eighth and final episode of the Coach's Corner Series!

Today, I sit down with Coach Rae to talk about something we don't see many functional health companies address: relationship with food.

We dig into why diet culture and social media have made it so hard for women to feel at peace with food, from the Britney Spears waist era to today's constant stream of body trends.

Coach Rae shares the signs she looks for when a client's relationship with food might need extra attention, from fear of carbs to being afraid to keep certain foods in the house. We talk about why functional health can't just be labs, meal plans, and supplements, and why the mindset work around food fear matters just as much as the physical protocols.

Rae walks us through how she approaches clients with real GI symptoms who are afraid to eat, including how elimination diets can help separate true food sensitivities from fear driven reactions. She also opens up about her own twenty plus year journey with food and control, and why curiosity with yourself is often the starting point for change.

We then talk through the personality patterns she sees most often, the anxious perfectionists who feel safest when they're in control of their food, and why that sense of control can actually make your nervous system more fragile over time. Rae reminds listeners that struggling with food isn't about a lack of discipline, and that healing is possible no matter how long you've felt stuck.

This is a real, honest conversation about what it actually looks like to build freedom and peace with food.

Time Stamps:

(2:37) Why Women Struggle with Food

(5:02) Signs of Food Relationship Improvements

(10:52) Where To Start When Working On This On Your Own

(22:52) Parting Words on Relationship with Food

(24:32) Please Share With A Friend

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Learn more about the Vital Spark Coaching Functional Reset Method.

-------

Click Here to apply for 1-on-1 coaching with my team of Metabolism & Hormone Experts.

-------

Follow @vanessagfitness on Instagram for daily fitness tips & motivation.

-------

Click Here for my Free Top 3 Labs training to get to the root of bloating & exhaustion.

-------

Click Here to download a Free Hormone Healing Blueprint.

-------

Check out our YouTube Channel for more free training.

-------

Click Here to read our Client Google Reviews.

-------

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

Welcome to the seventh episode of the Coach's Corner Series!

Today I'm joined by Coach Lindsay, and we're getting real about what's actually not working in the functional health space, even when practitioners mean well.

We break down five major red flags to watch for, starting with practitioners who don't address nutrition beyond a generic food list. We talk about why using supplements as a bandaid, without digging into the root cause, just becomes another quick fix that doesn't actually heal anything.

Coach Lindsay shares her own health journey, including how infrequent check ins with her provider left her feeling stuck and unsure of her progress.

We also get into why rigid diet plans can backfire by teaching your body to adapt rather than building real metabolic flexibility. And we can't talk about functional health without talking about training, so we cover why using the right training stimulus matters just as much as nutrition and supplements when it comes to hitting your goals.

If you've ever felt like you're doing everything right but still not seeing results, this episode will help you understand why, and what a more complete approach to healing actually looks like. Lindsay brings so much heart and expertise to this conversation, and I know it's going to help so many of you see your own health journey differently.

Time Stamps:

(1:54) What's Not Working Within Functional Health

(4:12) More Advanced Nutrition Concepts

(8:09) Gut Health

(9:02) Questions To Ask Your Practitioner

(10:19) Supplements Are Band Aid Fix

(15:37) Frequency of Communication

(20:20) Flexibility With The Strategy

(27:47) Training As A Stimulus

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Learn more about the Vital Spark Coaching Functional Reset Method.

-------

Click Here to apply for 1-on-1 coaching with my team of Metabolism & Hormone Experts.

-------

Follow @vanessagfitness on Instagram for daily fitness tips & motivation.

-------

Click Here for my Free Top 3 Labs training to get to the root of bloating & exhaustion.

-------

Click Here to download a Free Hormone Healing Blueprint.

-------

Check out our YouTube Channel for more free training.

-------

Click Here to read our Client Google Reviews.

-------

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

Welcome to the sixth episode of the Coach's Corner Series!

In this Coach's Corner episode, I sit down with Coach Krista to talk about something so many moms carry silently: guilt. We dig into why women, especially moms, feel guilty spending time, money, and energy on their own health, even when their families would benefit most from them doing so.

Krista shares her belief that if you teach the mom, you reach the entire family, and why understanding your own body is what equips you to help your kids, spouse, and even aging parents. We talk about how kids learn far more from what they see us do than from what we tell them to do, and why modeling healthy habits now shapes how our children will care for themselves as adults.

Krista offers practical, tactical advice for having open conversations with your kids and your spouse about why you're prioritizing your health, so they can actually show up and support you instead of feeling confused or left out. We also get into how to talk to kids about supplements, measuring food, and tracking macros in a way that frames these as tools rather than sources of shame. Krista draws a helpful comparison to using a calculator or ruler until you build the intuition to not need them anymore.

Finally, we touch on the almond mom conversation and why context and intent matter more than the behavior itself when it comes to raising kids with a healthy relationship to food.

This episode is a reminder that taking care of yourself isn't selfish, it's one of the most powerful things you can model for the people who love you.

Time Stamps:

(1:14) For All The Mom’s

(4:00) Where Mom’s Struggle The Most

(10:50) Conversations with Family

(16:50) Addressing Health Changes with Your Kids

(23:45) The Slimfast Era

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Learn more about the Vital Spark Coaching Functional Reset Method.

-------

Click Here to apply for 1-on-1 coaching with my team of Metabolism & Hormone Experts.

-------

Follow @vanessagfitness on Instagram for daily fitness tips & motivation.

-------

Click Here for my Free Top 3 Labs training to get to the root of bloating & exhaustion.

-------

Click Here to download a Free Hormone Healing Blueprint.

-------

Check out our YouTube Channel for more free training.

-------

Click Here to read our Client Google Reviews.

-------

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

Welcome to the fifth episode of the Coach's Corner Series!

In this Coach's Corner episode, I sit down with Coach Soraya to unpack one of the most misunderstood topics in wellness: detoxification.

Soraya shares her own journey from years of over-exercising and chronic restriction to discovering that her body needed support, not more discipline, a shift that accelerated after becoming a mom.

We break down what the lymphatic system actually does, why it doesn't have a built-in "pump" like the heart, and why simple daily habits like walking, deep breathing, and hydration matter more than expensive detox gadgets.

We dig into common misconceptions, from detox teas to the "if you have a liver, you don't need a detox" myth, and talk about why foundational habits like sleep, nutrition, and stress management have to come first.

Soraya introduces her "bucket" analogy for toxin load and the "clogged sink" visual for why adding more without addressing the drain doesn't work.

We also walk through what a flush protocol actually involves, why clients often feel worse before they feel better, and how she coaches clients through that discomfort without white-knuckling the process.

Finally, we cover simple, low-cost ways to support the lymphatic system daily, from dry brushing in the shower to gua sha and restorative movement. It's a candid, practical conversation about trusting your body instead of trying to out-supplement it.

Time Stamps:

(1:45) All Things Detoxification

(6:00) What Detoxification Really Is

(10:02) Adding More vs The Drain

(14:05) Where To Start

(17:20) The FLUSH Protocol

(25:30) Supporting Detoxification On A Daily Basis

(28:35) What Is Your Body Trying To Tell You?

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Learn more about the Vital Spark Coaching Functional Reset Method.

-------

Click Here to apply for 1-on-1 coaching with my team of Metabolism & Hormone Experts.

-------

Follow @vanessagfitness on Instagram for daily fitness tips & motivation.

-------

Click Here for my Free Top 3 Labs training to get to the root of bloating & exhaustion.

-------

Click Here to download a Free Hormone Healing Blueprint.

-------

Check out our YouTube Channel for more free training.

-------

Click Here to read our Client Google Reviews.

-------

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

Welcome to the fourth episode of the Coach's Corner Series!

Pregnancy and postpartum are often centered around the baby, but what about the mom?

In this episode, I sit down with one of our functional health practitioners, Elizabeth, to talk about what actually happens to your metabolism, hormones, thyroid, and gut health after giving birth.

We unpack why so many women feel dismissed when they're told their symptoms are "just part of postpartum," and why those changes deserve attention rather than acceptance.

You'll learn how breastfeeding, recovery, and hormonal shifts can all influence metabolism, and why trying to "bounce back" too quickly can often work against your body instead of with it.

We also discuss the critical role thyroid health and gut function play during the postpartum season, and how protecting both can make a meaningful difference in your energy, recovery, and long-term health.

Elizabeth shares what an ideal progression through postpartum recovery can look like, from prioritizing rest to gradually rebuilding movement and strength without rushing the process.

We also explain why foundational habits like sunshine, gentle movement, hydration, and nervous system support often matter more than extreme diet or exercise plans in those early months.

Along the way, we walk through a real client lab review that highlights how antibiotics, birth control, and gut health can create a ripple effect on hormone balance after pregnancy. I

f you've been waiting for the right time to prioritize your own health, this conversation is a reminder that supporting yourself is one of the best ways to support your family.

Your body isn't failing you.

It's adapting to one of the biggest physiological transitions it will ever experience. Whether you're currently postpartum, planning for pregnancy, or simply want to better understand how the female body recovers, this episode will help you approach the journey with more clarity, confidence, and compassion.

Time Stamps:

(2:47) Postpartum Care

(6:32) Metabolism Reset in Postpartum?

(12:42) Thyroid, Metabolism, and Postpartum

(15:07) Ideal Progression Through Postpartum

(19:02) Sunshine and Movement

(26:04) Recent Client Lab Review

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Welcome to the third episode of the Coach's Corner Series!

We live in a culture that celebrates being busy, but very few people stop to ask what that constant pace is actually doing to their bodies.

In this episode, I'm joined by Vital Spark Coach Mackenzie for an honest conversation about the connection between chronic stress, mindset, and physical health. We explore why stress isn't just emotional, it can influence digestion, hormones, inflammation, energy, and even your ability to reach your health goals.

You'll hear why your body responds to a packed schedule the same way it responds to many other perceived threats, and how that keeps so many women stuck in a constant state of fight-or-flight. We also unpack why stress management doesn't have to mean hour-long meditation sessions or completely overhauling your routine.

Instead, we share practical ways to regulate your nervous system in the middle of a busy day, from taking a few intentional breaths before meals to finding small moments of calm that fit into real life. We talk about how shifting from frantic energy to calm energy can completely change the way your body responds, even when your schedule doesn't slow down.

Coach Mackenzie also shares how she coaches busy moms, healthcare professionals, and women with demanding careers to prioritize their health without adding more pressure to their plates. One of my favorite parts of this conversation is our discussion around gratitude and the powerful mindset shift from "I have to" toward "I get to."

We also explore why approaching your health journey with curiosity instead of perfection creates far more sustainable results over time. If you've been feeling overwhelmed, constantly on the go, or wondering why your body isn't responding despite your best efforts, I think this episode will help you connect some important dots.

My hope is that you'll walk away realizing that supporting your nervous system doesn't require perfection, it simply starts with creating a little more space for your body to feel safe.

Time Stamps:

(2:27) Why Women Struggle Putting Themselves First

(5:51) What Our Successful Clients Do

(8:44) Handling Constipation

(14:02) Clarity on What To Focus On

(16:17) Managing Sleep

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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!

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

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

Welcome to the second episode of the Coach's Corner Series!

Today's episode is the second episode in our Coach's Corner series, and this is where I am sitting down with our just incredible functional health coaches, functional health practitioners from the Vital Spark coaching team, and we are exploring some of the most common questions, topics, challenges, things that we see come up in the world of health and wellness.

One of my favorite things about these conversations and this opportunity to be able to do these interviews with our coaching team, is that it really gives you all the opportunity to learn from the women who are in the trenches with our clients day in, day out. And while across our whole team, we, we share the same philosophies and approaches to functional health.

Each coach really does bring their own unique experience, expertise, and just unique perspectives to the table. And so I'm excited for you all to be able to hear that.

Today I am joined by Coach Olivia or Coach Liv. And we are going to talk all about blood sugar and this is a topic that is one that more people need to be diving into because it's definitely one that is often overlooked.

This is a game changer when it comes to functional health so Coach Liv will give you not only the physiology but tactical steps you can take to improve blood sugar and your overall health.

Time Stamps:

(1:40) Coach Liv and Blood Sugar

(4:30) Blood Sugar Regulation Red Flags

(7:54) Cortisol and Blood Sugar

(10:55) Where To Start With Monitoring Blood Sugar

(14:20) Coaching Strategies with Blood Sugar

(24:00) Ideal Metrics for Blood Sugar

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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!

Welcome to the first episode of the Coach's Corner Series!

This is a special series where I'm sitting down with the incredible functional health coaches and practitioners from the Vital Spark Coaching team to dive deeper into some of the topics we help clients navigate every day.

One of the things I love most about our team is that each coach brings their own unique experiences, expertise, and perspective to supporting women through real-life struggles with hormones, metabolism, gut health, energy, body composition, and so much more. These conversations are designed to bring you behind the scenes and give you access to the knowledge, insights, and practical strategies they use with clients every day.

Today I'm joined by Jodi Stonehocker and we are going to be talking all things mind body connection. If this is a new area of you, you're really going to enjoy this episode we believe because it's going to connect a lot of dots that a lot of traditional medicine doesn't.

We'll also be discussing how mindset affects the body and physiology, the role of hyper vigilance, and where to start with mind body coaching.

Time Stamps:

(2:22) What Mind Body Coaching Really Is

(6:32) How Mindset Affects The Body and Physiology

(18:10) Hyper Vigilance

(21:52) Supplements, Medication, and Peptides

(24:27) Where To Start

(28:12) Loving Yourself For Who You Are

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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!

Check Out Sahil Bloom's Newsletter That Inspired This Episode

What if having more choices is actually making you less satisfied with the life you're building?

In this episode, we explore a fascinating psychological study from Harvard that challenges the common belief that keeping your options open always leads to better outcomes.

You'll discover why our minds respond differently to permanent decisions versus reversible ones, and how that shapes our happiness, confidence, and commitment.

We also examine how modern technology has created a world overflowing with options, from careers and relationships to health advice and personal growth.

While endless possibilities can feel empowering, they can also leave us constantly wondering if something better is just around the corner.

This episode introduces the idea of the "eject button mentality", the temptation to abandon meaningful pursuits the moment they become uncomfortable or uncertain.

We discuss why the end of the honeymoon phase isn't necessarily a sign that you've chosen the wrong path, but often the point where real growth begins.

You'll learn how to distinguish between healthy persistence and knowing when it's truly time to move on. Rather than making major decisions in moments of frustration, we'll explore the value of evaluating your circumstances with a clear and steady perspective.

If you've ever questioned a relationship, career, business, or personal goal simply because the excitement faded, this conversation offers a fresh way to think about commitment.

Time Stamps:

(3:02) The Eject Button Mentality

(9:32) My Thoughts On This Article

(14:08) What Commitment Looks Like

(23:02) Having A Trusted Advisor

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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 biggest thing holding back your gut health isn't the supplement you're missing but the habits you repeat every single day?

In this episode, I'm breaking down the simple, foundational practices that support healthy digestion long before you ever consider probiotics, parasite cleanses, or specialized gut testing. We often get asked which supplements or lab tests someone should start with, but the truth is that most people haven't built the daily habits their digestive system needs to function well in the first place.

I'll explain why digestion actually begins before your first bite of food and how stress, distractions, and eating on the go can interfere with your body's ability to properly break down and absorb nutrients. We also dive into why slowing down, chewing your food thoroughly, and creating a calm eating environment can dramatically improve bloating, gas, reflux, and other common digestive complaints.

From there, we'll talk about why your gut thrives on consistency, how your circadian rhythm and migrating motor complex work together to keep your digestive system healthy, and why constant snacking may be working against you. I'll also share practical strategies to support your gut between meals through movement, hydration, stress management, sleep, and recovery.

Finally, we'll discuss how nutrition should be tailored to the feedback your body is giving you, whether you're struggling with constipation, diarrhea, or other digestive symptoms. Think of these habits as the foundation of a house. Supplements and advanced testing have their place, but they're far more effective when they're built on top of healthy daily routines.

If you've been searching for better digestion, less bloating, and a healthier gut, this episode will give you actionable steps you can start implementing today.

Time Stamps:

(1:32) Bets On Pregnancy Date

(5:07) Sharp Right Turn Into Gut Health

(8:23) A Digestive-Friendly Environment

(14:07) Slowing Down Our Eating

(19:24) Build A Rhythm Your Gut Can Predict

(20:57) Spacing Out Meals

(23:12) Supporting Your Gut Between Meals

(26:27) Feed The Outcome You Want

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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 tracking macros isn't working anymore has nothing to do with your discipline?

In this episode, I break down one of the most common frustrations I hear from women: "I used to track macros, lose weight, and see results. Now I do the exact same thing and nothing happens.".

I want to share the story of how I once believed macros were the magic solution to fat loss, only to realize they were never the answer. They were simply a tool.

We'll talk about why there is no perfect macro split, how the body constantly adapts to what we do, and why staying on the same nutrition plan for months or years can actually become part of the problem. I explain how functional nutrition often involves strategically changing calories, carbohydrates, fats, and protein to stay ahead of those adaptations rather than fighting against them. You'll learn why there may be a time for low-carb eating, a time for higher calories, a time for lower protein, and a time for a more balanced approach.

Most importantly, we'll discuss how understanding macros can still be incredibly valuable when they're used within the right context. Today, I personally track my macros, not to lose weight, but to make sure I'm eating enough and maintaining the right balance for my current season of life.

If you've been wondering why your old nutrition strategy isn't producing the same results anymore, this episode will help you understand what changed and how to start working with your body instead of against it.

Time Stamps:

(1:47) Life Updates

(3:06) My Macro Tracking Journey

(4:47) Why Macro Tracking Gets A Bad Rap

(8:22) Recent Client Example

(12:32) Where To Start

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

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!