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PODCAST

Vanessa G Fitcast

Vanessa Gillette, Omar Pozos

If you’re a woman who thinks "eating less” is the answer to losing weight, or that you have to choose between donuts and wine or a body you love, then the Vanessa G Fitcast, hosted by Vanessa Gillette and Omar Pozos, is for you. Vanessa is CEO and head coach of Vanessa G Fitness & Nutrition, an online health and wellness coaching company known for helping women create bodies they love through functional, science-based nutrition and training. We are FED UP with diet culture giving bad advice on how

health & fitness nutrition

All Episodes

00:35:44

Ep. 211 What Your Cravings Mean About Your Hormones

Vanessa G Fitcast ·

2025/02/17

It’s normal to say that you have weird cravings when you’re pregnant and experiencing all those hormonal changes… Why is it not more normal to talk about how our day to day cravings could relate back to hormonal changes? You know those times where you are craving those salty pretzels or something savory and you're not really sure why? In this episode we’re going to cover some of the most common cravings we experience, and how they could actually be your body communicating with you about your

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00:27:00

Ep. 210 Pep Talk: You Can Do Hard Things

Vanessa G Fitcast ·

2025/02/10

It's time for a pep talk... My motto this year is lean into discomfort. Nothing worth doing comes easy. The price of feeling good is also feeling bad. That’s the 50/50 of life. Trying to never feel bad is like trying to outrun your own shadow. Thoughts are like fire: it can cook you dinner or it can burn your house down. It can save you or it can destroy you. You can do hard things. Your brain just wants to make you believe you can’t. Think of it like working out. The weights don’t become lighter

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00:29:15

Ep. 209 Mom on a Mission: How Coach MacKenzie...

Vanessa G Fitcast ·

2025/02/03

We can't wait to share an interview that's long overdue with a new coach to Vital Spark, Coach MacKenzie! MacKenzie joined our team late summer 2024. She came to us with an impressive resume: a Bachelors in Exercise Science, Masters in Kinesiology, and Masters in Nursing, and a combined 9 years of experience as a Labor & Delivery Nurse, Athletic Trainer, and as an Online Coach!⁣ But she doesn’t just have the knowledge and experience, she has walked the walk!⁣ Years of a demanding nursing schedule on

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00:26:16

Ep. 208 Why Your Doctor Doesn't "Believe" in Dutch...

Vanessa G Fitcast ·

2025/01/27

Your doctor could be gatekeeping something that could transform your health... I know that's a bold statement and I wouldn't be saying it if I hadn't seen it change my life first hand and countless lives here at Vital Spark. I'm talking about Dutch tests and GI Maps and while there are many doctors out there that embrace these tests, many do not are are stuck in their old ways of practicing. I want you to be an advocate for your health and that starts with awareness and knowing what is available to

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00:16:34

Ep. 207 Do You Need a 5R Gut Protocol? Part 2

Vanessa G Fitcast ·

2025/01/20

This might just be what you and your gut need in 2025... 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

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00:32:48

Ep. 206 Do You Need a 5R Gut Protocol? Part 1

Vanessa G Fitcast ·

2025/01/13

This might just be what you and your gut need in 2025... 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

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00:32:14

Ep. 205 Health Hacks I'm Loving For 2025 vs Leaving...

Vanessa G Fitcast ·

2025/01/06

I tried a lot of things for hormone health in 2024… Some I've shared on social media and on this podcast and some have been complete flops that I will never share. I enjoy the trial and error and being a guinea pig for these modalities. To save you a bunch of time and effort, I want to share with you what I'm taking into 2025 when it comes to health hacks and self care practices. I'll list them below in case you want a detailed explanation of each and let me know which ones you take into 2025! Flush

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00:34:17

Ep. 204 Are These Things Affecting How You Feel About...

Vanessa G Fitcast ·

2024/12/30

Have you ever had a quote or short essay completely change how you look at something? Whether it's gaining awareness about something new or looking at an old problem through a new lens, seeing and hearing other's perspectives can change our hearts and minds for better or for worse sometimes. In today's episode, I want to focus around a central subject about how you feel in your body and the many factors that can contribute to that feeling. I want to share one of my favorite books recently titled,

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00:18:15

Ep. 203 How to Eat for Hormone Balancing - Simplified

Vanessa G Fitcast ·

2024/12/23

Everyone wants to know how to eat to balance your hormones and I wish it was an easy answer... “Just tell me what to eat” people will ask. I’m actually really happy that we as a culture have shifted away from the low fat of the 90’s, low carb of the early 2000’s, and the overall fearing calories of recent years, and are starting to bring awareness to eating FOR hormone health! But we’re also very much still a culture of processed foods and fast food. Everyone’s living off caffeine and stress, and

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00:18:11

Ep. 202 Are You Pushing or Pulling Yourself To Your...

Vanessa G Fitcast ·

2024/12/16

I was baby-sitting a 5-year-old girl (NOT my perfect little niece from this video) when I found myself shocked into silence… ⁣⁣⁣⁣⁣⁣My goal to get her to take a shower suddenly felt unimportant as I watched her stand in front of the mirror, put her hands on her cute little 5-year-old belly, and say ⁣⁣⁣⁣⁣⁣“I’m fat.”⁣⁣⁣⁣No idea how to respond (I was 16 at the time), I defaulted to “don’t say that!”⁣⁣⁣⁣⁣⁣Of course, considering I was talking to a 5 year old, this just prompted a “why?”⁣⁣⁣⁣⁣⁣I too thought

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00:27:35

Ep. 201 How My Clients Eat 2000+ Calories And Lose...

Vanessa G Fitcast ·

2024/12/09

Would you believe me if I said the majority of our clients at Vital Spark consume 2000+ calories? Many even higher! In order to understand this, you need to understand BMR. You have actual BMR, potential BMR, actual TDEE, and potential TDEE. Getting to potential TDEE will create a metabolism that is more forgiving to live a healthy, balanced lifestyle. For those who don't know, BMR stands for Basal Metabolic Rate and TDEE stands for Total Daily Energy Expenditure (we'll explain what these mean in

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00:34:51

Ep. 200 How to Balance Your Blood Sugar for Easier...

Vanessa G Fitcast ·

2024/12/02

We officially hit 200 episodes! We appreciate all of you that have listened to one, all (DM us if you have) or anything in between! Last episode we talked about how optimizing insulin and blood sugar is really the hidden gem for a lot of people’s hormone healing and weight loss journeys, we chatted about how to know if you are insulin resistant or on the path toward insulin resistance, and we walked through the science of how these things actually work in the body so you can UNDERSTAND WHY this

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00:32:45

Ep. 199 What Is Insulin Resistance And How Do You...

Vanessa G Fitcast ·

2024/11/25

Optimizing insulin and blood sugar is really the hidden gem for a lot of people’s hormone healing and weight loss journeys. After consuming food, especially carbs, blood sugar levels rise. The pancreas detects this increase and releases insulin. Insulin facilitates the update of glucose by cells, promoting conversion into energy or storage as glycogen in the liver and muscles. In periods of low blood sugar (fasting, between meals, or during physical activity), the pancreas releases glucagon to

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00:31:26

Ep. 198 Here's Why Your Weight REALLY Isn't Moving

Vanessa G Fitcast ·

2024/11/18

The REAL reason your weight isn't moving might surprise you... And that reason has to do with how you are measuring your weight in the first place: the scale. Most women will randomly step on the scale one day to see where they are at, or they weigh in at the doctors office. They’re shocked to see a number higher than they expected or heavier than they've ever been before. They decide to go on a diet, or to start exercising more and eating healthier. They continue to step on the scale each morning

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00:21:00

Ep. 197 How to Signal to Your Metabolism to Speed Up...

Vanessa G Fitcast ·

2024/11/11

Trying to lose fat with a slow metabolism is just a waste of time... Let me explain. Your metabolism can be changed. Genetics play a role, but not as much as people think. “Weight struggles run in my family” 73.6% of American adults aged 20 and older are considered overweight or obese, with around 40.3% classified as obese. Only about 100 years ago, only 3-5% of Americans were overweight. Obesity was extremely rare then. Our genetics as a species didn’t suddenly change causing everyone to feel like

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00:30:16

Ep. 196 Boundaries During Holidays: How to Talk to...

Vanessa G Fitcast ·

2024/11/04

It's that time of year again and we totally understand if this season is filled with both excitement and anxiety... There's a lot to look forward to for many people and these events have their positives and negatives. If this is the year you are going to stick to your nutrition goals and you want a blueprint for how to have those potentially awkward conversations with family and friends about it, we've got you! In this episode, we want to breakdown how to set boundaries with others when it comes to

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00:33:23

Ep. 195 What Actually Are Toxins and Should You Be...

Vanessa G Fitcast ·

2024/10/28

It's spooky season and we have a great topic for this week's podcast! One of my biggest pet peeves is fear mongering and I always hated people fear mongering around toxins specifically because truthfully, I find it all very overwhelming. But I also recognize that knowledge is power, and my learning more about toxins, what they are, how they actually impact your body from a science perspective, and things you can do about it. We can better support our health and our body composition goals! In this

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00:23:01

Ep. 194 Why Your Reverse Diet Isn't Working

Vanessa G Fitcast ·

2024/10/21

The reason your reverse diet might not be working isn't your fault... It still amazes me how much of the human body I'm still learning about and we are at Vital Spark coaching and every single year we get better and better as coaches and practitioner's helping our clients with their health and nutrition goals. Back when we first covered reverse dieting on this podcast, I thought it was one of the be all end all ways to help most if not all of our clients with their metabolism, hormones, and getting

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00:37:36

Ep. 193 Live From Hurricane Milton: How We Manage Our...

Vanessa G Fitcast ·

2024/10/14

We took a rather unexpected family trip to Orlando this weekend and we're not gonna lie, it's been a long few days... First off, we want to thank everyone who reached out to us during the hurricane checking in on us we really appreciate it! Although the damage to our house is far from ideal, everyone is safe in our family as well as the animals so that's what is really important. There's a learning lesson in everything and we waned to share the reality of how we navigated this time with our health

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00:29:08

Ep. 192 Why More and More Women Are Developing...

Vanessa G Fitcast ·

2024/10/07

Why is everyone talking about hormones these days? If you've been an avid listener to our show, you know we've been talking about hormones for years but why all the sudden is it becoming more and more popular on social media and in other outlets? Moreover, why does it seem as though more and more women are developing hormonal issues and imbalances? In today's episode, we are going to explore these questions and more! We'll discuss our thoughts on why we believe this is a trendy topic right now,

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