PODCAST

Making Moves Podcast

Vanja Moves

This is the Making Moves Podcast hosted by Vanja Moves.

health & fitness fitness

All Episodes

00:11:31

Rewire Your Anxious Brain: From Fear to Fearless...

Making Moves Podcast ·

2026/03/06

Fear isn't the problem. The story you tell yourself about fear is the problem.Most people think courage means the absence of fear. But that's not how it works. Courage is action in the presence of fear. And your brain can learn it.In this episode, I'm breaking down the neuroscience of fear and showing you the exact four-step process to rewire your brain: recognize the pattern, reframe the story, use gradual exposure, and build resilient thinking.You'll discover how your amygdala

00:19:18

Self-care VS Self-respect

Making Moves Podcast ·

2026/03/06

Movement isn't self-care. It's self-respect.Most people think movement is something you do when you feel like it—a bubble bath for your body, optional and soft. But that's the lie that's keeping you weak. Movement isn't therapy or pampering. It's the non-negotiable responsibility you have to the one body you'll ever get.In this episode, I break down why treating movement as "self-care" is actually self-sabotage, and how reframing it as self-respect changes

00:19:35

Your body didn't betray you. You abandoned it.

Making Moves Podcast ·

2026/02/20

I know that's hard to hear. But most people think their body just stopped cooperating one day - that they woke up and suddenly everything hurt, suddenly they couldn't squat, suddenly they were stiff and weak and broken. But that's not what happened at all.In this episode, I reveal the uncomfortable truth about why your body feels the way it does - and why it's actually good news.You'll discover:• Why your body adapted to become stiff, weak, and painful (and how it's actually

00:31:34

Your Nervous System Is Why You Can't Touch Your Toes

Making Moves Podcast ·

2026/02/13

Stretching harder makes you tighter. If you've been forcing painful positions thinking that's progressive overload for flexibility, you've been applying the wrong method.The fitness industry has confused pain with adaptation, but the research shows the complete opposite. Flexibility improvements are approximately 90% neurologically mediated—not structural adaptations or muscle lengthening. Your nervous system acts as a range of motion gatekeeper, and every time you push through pain in a

00:47:34

How Type 1 Diabetes Changed His Body & Made Him...

Making Moves Podcast ·

2026/02/07

Most people think diabetes is a life sentence of limitations. Drew Harrisburg proves it's actually an opportunity for optimization.When Drew was diagnosed with type 1 diabetes at 22, he thought his life was over. But one workout changed everything—it dropped his blood glucose from dangerously high to normal range in minutes. That moment revealed a truth most people never discover: movement isn't just exercise, it's medicine.In this episode, Drew shares how he transformed from devastated

00:30:30

Your Secret Weapon for Better Gains Isn’t in the Gym

Making Moves Podcast ·

2026/01/30

You're not overtraining. You're under-recovering.Most people obsess over their training program, their macros, their supplements - but treat recovery like it's optional. Then they wonder why they're exhausted, their gains have stalled, and they feel older than they should.Here's what nobody tells you: You don't get stronger in the gym. Training is where you break your body down - you create micro-tears in muscle tissue, deplete energy stores, and stress your nervous system

00:28:42

6 Lies About Stretching, Aging & Strength (The Truth)

Making Moves Podcast ·

2026/01/23

Does your body feel stiff when you wake up? Back hurt when you sit too long? Knees click when you squat? You've been told this is normal aging - but it's a lie.The fitness industry has been feeding you lies for decades. Lies about stretching, aging, strength training, and what your body actually needs to be strong and resilient. And these lies are keeping you weak, stiff, and in pain.Your body is not fragile. It's not broken. It's not failing you. It's adapting perfectly to

00:23:54

I Bounce Back From Any Setback in 48 Hours (Here's My...

Making Moves Podcast ·

2026/01/03

The hits keep coming. That's not pessimism - that's just being alive.Your body will break down. Someone you love will leave. A dream you invested everything in will fail. You'll do everything right and still lose.Here's the fork in the road: Some people experience that and it ends them. Others use it as raw material to build something stronger.In this episode, I break down what resilience actually is (hint: it's not toxic positivity), why some people have it and others don't,

00:42:28

Former Marine with Degenerative Joints Now Does...

Making Moves Podcast ·

2025/12/26

Most people think chronic joint pain is just part of aging - especially after military service.But former Marine Elisha proved that wrong. At 38, she went from degenerative joints and twice-weekly chiropractor visits to training handstands pain-free.In this episode, Elisha shares her raw journey from military service to chronic pain, and the movement method that changed everything.You'll discover how she broke the injury cycle that kept her stuck, overcame her fear of handstands, and rebuilt

00:10:43

Why You Wake Up at 3AM (It's Not What You Think)

Making Moves Podcast ·

2025/12/19

Your sleep problem isn't actually a sleep problem.Most people think their 3AM wake-ups are about stress or overthinking. But what if it has nothing to do with 3AM and everything to do with how you spent your day?Seven hours of sitting without moving your spine. Shallow breathing all afternoon. Hips locked up from the same angle all day long. Your nervous system is doing its best, but you didn't set it up for success.In this episode, I break down how real movement throughout your day builds

00:11:32

Your Doctor Told You the Wrong Thing About...

Making Moves Podcast ·

2025/12/12

The Osteoarthritis Lie: Why "Wear and Tear" is Toxic Misinformation.You were told you have "wear and tear." You were told to be careful. You were told to stop moving. That single piece of misinformation has locked millions of people into a cycle of fear and increasing pain.In this powerful episode, we're crushing the "wear and tear" lie and giving you the real, evidence-based roadmap for living with Osteoarthritis. Your joints are NOT fragile. Your body is adaptive,

00:25:25

The Death of Play- the reason why your body is broken

Making Moves Podcast ·

2025/12/05

When did you stop playing? Most adults can't remember. You didn't outgrow it. You were conditioned out of it. And that's why your body is stiff, weak, and fragile. Play isn't childish. It's how you build a nervous system that adapts to chaos, a body that moves without fear, and strength that actually translates to real life. This episode breaks down why structured exercise makes you strong in straight lines but brittle everywhere else, and how wrestling, crawling, climbing, and

00:20:51

The 7 Longevity Non-Negotiables Most People Ignore...

Making Moves Podcast ·

2025/11/28

Vanja watched her 85-year-old grandmother squat in the garden for an hour, then stand up without using her hands. Meanwhile, most 40-year-olds can't hold that position for 30 seconds. This episode dismantles the lie that decline is inevitable. It's not ageing that breaks people—it's decades of neglect disguised as "getting older." Vanja shares the seven non-negotiables for building a body that lasts, why your choices today are writing the story of your 80-year-old self, and

00:25:09

The Fitness Industry Lied to You

Making Moves Podcast ·

2025/11/21

From chronic pain and endless failed treatments to complete freedom of movement - this is my rebellion against everything the fitness industry taught me. After years of stretching, massage, chiropractors, and being told to "just accept it", I discovered what actually works. I share my journey through injuries, a life-changing surgery, and how I built a bulletproof body by rejecting passive treatments and embracing active movement. If you're tired of quick fixes that never work, this

00:17:41

Rewire Your Nervous System with Movement, Not Mindset

Making Moves Podcast ·

2025/11/14

You've been told to think positive, to visualise, to journal, to manifest. But your biology doesn't respond to thoughts. It responds to motion.Vanja breaks down why movement isn't about fitness - it's about reprogramming your nervous system, the operating system that controls everything else in your life. From anxiety to decision-making, from stuck patterns to breakthrough moments, she explains the hard science of why nothing changes until you physically move.This episode challenges

00:35:12

Fixing Upper Back Pain, Scoliosis & Why Movement...

Making Moves Podcast ·

2025/11/07

Train with us: https://movesmethod.com/yttkFollow Vanja: https://www.instagram.com/vanja.moves/You asked, I'm answering. This episode tackles your real questions about upper back pain, scoliosis, Jefferson curls with injuries, why I don't recommend CrossFit, nutrition myths, and proof that movement at 65+ is not only possible but powerful. These aren't textbook answers. This is what I've learned through my own experience and working with thousands of students - same challenges, same

00:11:48

Why I Don't Believe in Injury Prevention (And What I...

Making Moves Podcast ·

2025/10/30

Injuries aren't random. They're feedback from a body that's been moving in the same narrow patterns for too long. Vanja breaks down why your body didn't fail you—you failed to prepare it. She explains the 2D vs 3D problem, why pain is a nervous system signal rather than tissue damage, and how prehab and rehab are actually the same process. If you've ever felt frustrated by recurring injuries or afraid to move after getting hurt, this episode will change how you approach training forever.Train with

00:19:13

How to do OMAD correctly (One Meal a Day)

Making Moves Podcast ·

2025/10/24

Vanja goes deeper on OMAD after the first video sparked thousands of questions. She addresses protein concerns, hormone cycles for women, training fasted, and what really happens when you eat once a day for years—not as a challenge, but as a way of living. This isn't about restriction. It's about simplifying your relationship with food, reclaiming clarity, and discovering what freedom actually feels like when you stop constantly feeding and start living intentionally.Train with us:

00:36:58

67 Years Old and Doing Handstands: How Marc Reversed...

Making Moves Podcast ·

2025/10/17

At 67, Marc is doing handstands, training for splits, and moving better than most people half his age. Four months ago, he could barely get out of his car without hunching over in pain. Sciatica, meniscus issues, frozen shoulders—he'd tried everything. Nothing worked.Then watching his father's decline from a weak core, Marc decided he wasn't going down the same path. Within one week of training with Moves Method, his body started to feel fluid. Within four months, he achieved his first

15:20

The Secret Japanese Habit That Keeps Them Young

Making Moves Podcast ·

2025/10/10

Vanja reveals why Okinawa, Japan has more people living past 100 than anywhere else on Earth - and it's not genetics. Only 20% of your lifespan comes down to DNA, the other 80% is how you live. Discover how Okinawans embed movement into daily life through squatting, carrying groceries, and sitting on the floor - they're not exercising, they're living, but their life is training their body. Learn about the five Blue Zones, the power of moai (community circles), ikigai (purpose), and how to

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