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PODCAST

Free n’ Fit

Martina Raskova

Welcome to the Free n’ Fit podcast! I’m Martina Raskova, and I’m here to raise awareness about unhealthy relationships with food, eating disorders, and why diets don’t work. Having personally struggled with an eating disorder for 12 years, I’m very passionate about helping people understand that nutrition doesn’t need to be complicated. You absolutely do not have to follow a restricted diet or eat plain meals to achieve your dream body. If you are ready, let’s dive into it! Join me as we talk

health & fitness

All Episodes

20:09

#154 Comfort Food Season: What Your Cravings Really Mean

Free n’ Fit ·

2025/11/24

This episode breaks down why comfort-food cravings hit harder in November and why it has nothing to do with willpower. I talk about the hormonal shifts that come with shorter days, how serotonin, melatonin, and cortisol influence mood and appetite, and why carbs feel extra soothing this time of year. Apply for coaching with me https://coach.vigorfit.ca/application FREE MASTERCLASS - “Why your diet is NOT working and how to RESET your metabolism https://youtu.be/4-pp3cQ6n1Y FREE METABOLIC

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20:09

#153 Breaking the “Good vs. Bad” Food Trap

Free n’ Fit ·

2025/11/20

This episode is all about breaking the “good food vs bad food” mindset and how that belief can spiral into guilt, restriction, and an unhealthy relationship with eating. Apply for coaching with me https://coach.vigorfit.ca/application FREE MASTERCLASS - “Why your diet is NOT working and how to RESET your metabolism https://youtu.be/4-pp3cQ6n1Y FREE METABOLIC ASSESSMENT https://link.vigorfit.ca/widget/form/7BOTM8srS3LIbqNMFO4J Get my FREE "FOOD FREEDOM" GUIDE coach.vigorfit.ca/bio CONNECT

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14:31

#152 Building Muscle After 35: Your Body’s Best...

Free n’ Fit ·

2025/11/15

In this episode, we dive into why muscle becomes the foundation of your health after 35. I break down how strength training impacts your hormones, metabolism, blood sugar, bone density, cognitive health, and even your long-term independence. You’ll learn why muscle is far more than “looking toned,” how it protects you from aging, and why it’s never too late to start. If you want better energy, stronger bones, balanced hormones, and a faster metabolism—this one’s for you.Apply for coaching with me

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46:51

#151 EAT MORE AND LOSE WEIGHT WITH MY CLIENT JOCELYN

Free n’ Fit ·

2025/11/11

Apply for coaching with me https://coach.vigorfit.ca/application FREE MASTERCLASS - “Why your diet is NOT working and how to RESET your metabolism https://youtu.be/4-pp3cQ6n1Y FREE METABOLIC ASSESSMENT https://link.vigorfit.ca/widget/form/7BOTM8srS3LIbqNMFO4J Get my FREE "FOOD FREEDOM" GUIDE coach.vigorfit.ca/bio CONNECT WITH ME ONLINE: Instagram: https://www.instagram.com/martina_fit_yyc/ Facebook: https://www.facebook.com/martina.raskova.1/ YouTube:

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12:34

#150 The 5-Minute Trick to Fix Stress, Cravings, and...

Free n’ Fit ·

2025/11/06

Can’t shut off at night even when you’re exhausted? You’ll learn what’s really happening with your nervous system, how stress hormones affect your sleep and cravings, and the 5-minute reset that helps your body finally relax.Apply for coaching with me https://coach.vigorfit.ca/application FREE MASTERCLASS - “Why your diet is NOT working and how to RESET your metabolism https://youtu.be/4-pp3cQ6n1Y FREE METABOLIC ASSESSMENT https://link.vigorfit.ca/widget/form/7BOTM8srS3LIbqNMFO4J Get my FREE

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15:29

#149 Train for Longevity, Not Just Looks

Free n’ Fit ·

2025/11/04

In this episode, I’m talking about what it really means to train for longevity .. not just for looks. I used to chase aesthetics, track every calorie, and do double cardio, but it left me exhausted, anxious, and hormonally wrecked. I’ll share how shifting my focus to strength, muscle, and nourishment completely changed how I feel in my body. You’ll learn why muscle is your metabolic insurance policy, how lifting protects your hormones and bones, and why eating enough is key for long-term health

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72:29

#148 Breaking the Binge-Restrict Cycle — A Real...

Free n’ Fit ·

2025/10/30

Apply for coaching with me https://coach.vigorfit.ca/applicationFREE MASTERCLASS - “Why your diet is NOT working and how to RESET your metabolism https://youtu.be/4-pp3cQ6n1Y FREE METABOLIC ASSESSMENT https://link.vigorfit.ca/widget/form/7BOTM8srS3LIbqNMFO4J Get my FREE "FOOD FREEDOM" GUIDE coach.vigorfit.ca/bio CONNECT WITH ME ONLINE: Instagram: https://www.instagram.com/martina_fit_yyc/ Facebook: https://www.facebook.com/martina.raskova.1/ YouTube:

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11:11

#147 Did I Just Gain 5 Pounds Overnight?

Free n’ Fit ·

2025/10/29

This episode is for anyone who’s ever stepped on the scale after a night out and thought, “Did I just gain five pounds overnight?” We’re unpacking what’s actually happening in your body, why the scale goes up (hint: it’s not fat), and how to stop falling into the guilt-restrict-repeat cycle. I’m breaking down the truth about food labels, water retention, and why punishing yourself the next day only makes things worse. You’ll learn what to do instead — how to eat, move, and reset without the drama

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29:43

#146 Metabolism Explained: How to Turn Your Body Back...

Free n’ Fit ·

2025/10/24

In this episode, we’re talking all things metabolism — what it actually is, what slows it down, and what helps it work better as you get older. I’m explaining why so many women feel stuck even when they’re doing “everything right,” and how things like muscle, food, stress, sleep, and daily movement all play a role. You’ll learn what really happens during years of dieting and why your body might be holding onto weight — not because it’s broken, but because it’s protecting you. I’ll walk you through

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17:20

#145 The Truth About Carbs and Supplements for Women...

Free n’ Fit ·

2025/10/20

In this episode, we’re cutting through the noise around carbs and supplements..two areas where so many women are confused, especially in their 30s, 40s, and beyond. You’ll learn why carbs are actually essential for energy, fat loss, and hormone balance, and how to make smarter choices without cutting them out. We also talk about the four supplements that actually make a difference for women in different life stages (hint: it’s not detox teas or fat burners). Apply for coaching with me

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16:20

#144 Reverse Dieting Explained—Why Eating More Can...

Free n’ Fit ·

2025/10/15

In this episode, I’m breaking down one of the most misunderstood concepts in the fitness world — reverse dieting. It’s the idea that eating more can actually help you lose fat, not gain it. Sounds wild, but if you’ve been stuck eating next to nothing and seeing zero results, this is exactly what you need to hear. I’ll explain why your metabolism adapts when you diet too long, how to rebuild it with food and strength training, what to expect as you increase calories, and why this process is the real

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6:42

#143 The Fat Loss Hack You’re Probably Ignoring

Free n’ Fit ·

2025/10/13

In this episode, I’m breaking down one of the most overlooked fat-loss hacks that has nothing to do with workouts or diets — it’s about what you do the rest of the day when you’re not in the gym. I’m talking about NEAT, the movement you do without realizing it that can make or break your results. You’ll learn how small daily actions like walking more, fidgeting, or even cleaning your house can burn hundreds of extra calories, why fat loss stalls when your movement drops, and how to use this simple

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21:55

#142 Does fat makes you fat?

Free n’ Fit ·

2025/10/10

Apply for coaching with me https://coach.vigorfit.ca/applicationFREE MASTERCLASS - “Why your diet is NOT working and how to RESET your metabolism https://youtu.be/4-pp3cQ6n1Y FREE METABOLIC ASSESSMENT https://link.vigorfit.ca/widget/form/7BOTM8srS3LIbqNMFO4J Get my FREE "FOOD FREEDOM" GUIDE coach.vigorfit.ca/bio CONNECT WITH ME ONLINE: Instagram: https://www.instagram.com/martina_fit_yyc/ Facebook: https://www.facebook.com/martina.raskova.1/ YouTube:

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15:57

#141 Why Eating Less Is Making You Gain Weight

Free n’ Fit ·

2025/10/06

You might think eating less is the key to losing weight, but sometimes the real reason you’re stuck is because you’re not eating enough. In this episode, we talk about what happens when your body’s running on empty — low energy, stalled progress, constant cravings, and feeling moody or flat for no reason. I’ll walk you through how to spot the signs that you actually need more food, how to fuel better without gaining weight, and why eating enough is one of the most powerful things you can do for your

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22:43

#140 Why Keto Isn’t Working Anymore

Free n’ Fit ·

2025/10/03

Cutting carbs can actually raise your cortisol and make fat loss harder, especially after 35. It slows your thyroid, tanks your sleep, raises cravings, and can even lead to muscle loss and blood sugar crashes. Most women end up eating less, doing more cardio, and feeling stuck — not because they’re doing it wrong, but because their body’s stressed out. Instead of fearing carbs, you need to fuel your metabolism, lift weights, balance your meals, and work with your hormones — not against them.Apply

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22:04

#139 What Happens When Women Cut Fat Too Low

Free n’ Fit ·

2025/10/01

You’ve been taught to fear the exact foods your body needs.In this episode, we talk about why avoiding things like almond butter, salmon, and olive oil is actually hurting your hormones, energy, and fat loss — especially after 35. If you’re stuck in the low-calorie trap and still not seeing results, this one’s for you. Apply for coaching with me https://coach.vigorfit.ca/application FREE MASTERCLASS - “Why your diet is NOT working and how to RESET your metabolism

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13:13

#138 The 5 Types of Hunger Keeping You Stuck in the...

Free n’ Fit ·

2025/09/26

Always hungry but never satisfied? In this episode, I break down the 5 types of hunger that keep women stuck in the binge-restrict cycle. It’s not just about willpower — it’s about knowing what kind of hunger you’re actually feeling. This one’s a must-listen if you’ve ever found yourself eating on autopilot or wondering, “Why do I keep doing this?”Apply for coaching with me https://coach.vigorfit.ca/application FREE MASTERCLASS - “Why your diet is NOT working and how to RESET your metabolism

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14:21

#137 WHEN FOOD CONTROLS YOUR LIFE ..

Free n’ Fit ·

2025/09/25

Apply for coaching with me https://coach.vigorfit.ca/application FREE MASTERCLASS - “Why your diet is NOT working and how to RESET your metabolism https://youtu.be/4-pp3cQ6n1Y FREE METABOLIC ASSESSMENT https://link.vigorfit.ca/widget/form/7BOTM8srS3LIbqNMFO4J Get my FREE "FOOD FREEDOM" GUIDE coach.vigorfit.ca/bio CONNECT WITH ME ONLINE: Instagram: https://www.instagram.com/martina_fit_yyc/ Facebook: https://www.facebook.com/martina.raskova.1/ YouTube:

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14:59

#136 Why Eyeballing Portions Keeps You Stuck

Free n’ Fit ·

2025/09/18

Most women think they know how much they’re eating — but portion sizes are sneaky. In this episode, I break down why a food scale is one of the most underrated tools for fat loss, muscle building, and overall confidence with food. We’ll talk about the real differences between eyeballing vs. weighing, why tracking doesn’t mean obsession, and how a scale can actually free you from second-guessing. If you’ve ever wondered why your results don’t match your effort, this conversation will change how you

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22:04

#135 Why Your Calorie Deficit Stopped Working

Free n’ Fit ·

2025/09/15

In this episode, I’m breaking down the real signs that it’s time to take a diet break—and why pushing harder in a calorie deficit can sometimes backfire. We’ll cover how low energy, poor sleep, constant hunger, mood swings, and stalled progress are all signals your body needs more fuel, not less. You’ll also learn what a smart, strategic diet break actually looks like, and how it can help restore your metabolism, hormones, and training performance. If you’ve been feeling stuck, this conversation

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