Vanessa G Fitcast
Episodes
Ep. 267 From Bodybuilding Burnout to Functional Healing: Fixing Gut Health, Hormones, and Autoimmune Symptoms with Lacey Iskra
16 Mar 2026
Contributed by Lukas
What if the very habits you believe are making you healthier are actually breaking your body down? In this episode, I sit down with functional health ...
Ep. 266 Half Baked Pregnancy Update! Here's What I've Done and Will Continue To Do
09 Mar 2026
Contributed by Lukas
Most women will research every stroller, bottle, and sleep schedule for their baby but spend almost no time thinking about how to support their own bo...
Ep. 265 You're Not a Robot! Stop Treating Yourself Like One and Do This Instead
02 Mar 2026
Contributed by Lukas
You are not failing because you lack discipline. You’re struggling because you’re trying to live like a machine. In this episode, I’m breaking...
Ep. 264 Chronic Diet Culture, Postpartum Healing, and Coaching Women Differently with Coach Soraya Rufener
23 Feb 2026
Contributed by Lukas
If you’ve ever felt like your body is fighting you no matter how “perfect” your nutrition or workouts are, this episode will feel like a deep ex...
Ep. 263 Featured Replay: How To Train Your Mind To Reach Your Fitness Goals with Justin Su'a
16 Feb 2026
Contributed by Lukas
We wanted to bring back one of our favorite interview episodes this week! Justin Su'a is a mental performance coach for the Tampa Bay Rays baseball t...
Ep. 262 Why Your Nervous System Must Be Regulated For Healing, Fat Loss, And Hormone Balance
09 Feb 2026
Contributed by Lukas
If fat loss feels harder than it should and healing seems slow no matter what you try, the problem may not be your discipline. It may be your nervous ...
Ep. 261 Struggling With Motivation? Listen To This!
02 Feb 2026
Contributed by Lukas
Struggling with motivation lately? You’re not broken and you’re definitely not lazy. In this episode, I share a real-time reflection on why mot...
Ep. 260 Lessons From Motherhood, Managing Your Mind and Emotions, and Why You Aren't Broken with Coach Krista Moreland
26 Jan 2026
Contributed by Lukas
In today’s episode, I’m sitting down with Krista Moreland, one of our incredible functional health coaches here at Vital Spark, to share her story...
Ep. 259 18 Signs You're Stuck in "High Functioning Burn-Out"
19 Jan 2026
Contributed by Lukas
If you’re getting everything done on the outside but feel exhausted, foggy, and feel like giving up on the inside, this episode is for you.High func...
Ep. 258 The Best Meal Plan For Fat Loss (A Simple and Effective Food Framework You Can Follow)
12 Jan 2026
Contributed by Lukas
If fat loss has ever felt harder than it should, this episode will completely change how you think about dieting.After years of coaching women through...
Ep. 257 Why You Want Change But Still Don’t Follow Through (for the woman who wants 2026 to be different)
05 Jan 2026
Contributed by Lukas
You want change more than anything, yet somehow you keep finding yourself back in the same frustrating patterns... and this episode explains why. I...
Ep. 256 Reviewing Our 2025 Health Hacks + What Stays and Goes In 2026
29 Dec 2025
Contributed by Lukas
In Episode 205, I had some health hacks I was excited about and now it's time to review them... This year brought us so much in terms of family, a ne...
Ep. 255 You're Not Awkward, Your Nervous System Is Just On Alert - 7 Tools to Help
22 Dec 2025
Contributed by Lukas
Social anxiety is not a personality flaw, it is your nervous system doing its job a little too loudly. In this episode, we reframe awkwardness and ...
Ep. 254 My Honest Thoughts Around Body Image During My First Pregnancy
15 Dec 2025
Contributed by Lukas
In today’s episode, I’m talking honestly about body image and not from a place of perfection, but from my real everyday experience. We’ll u...
Ep. 253 Why You Need a GI Map
08 Dec 2025
Contributed by Lukas
If you’ve ever been told your gut is “fine” but you still feel bloated, inflamed, exhausted, or stuck, this episode will change the way you look...
Ep. 252 Top Hacks to Ditch Bloat and Puffiness FAST
01 Dec 2025
Contributed by Lukas
If you woke up extra puffy, bloated, or sluggish after Thanksgiving, you’re not alone. Today I’m walking you through the exact protocol I’d use...
Ep. 251 Hormone Health 101
24 Nov 2025
Contributed by Lukas
If your energy, mood, weight, or cycle feels off, your hormones are already trying to tell you why. In today’s episode, I’m breaking down somethi...
Ep. 250 Rest vs. Movement - Which do You Need? Here's How to Know
17 Nov 2025
Contributed by Lukas
If slowing down feels wrong but your body is begging for rest, this episode is for you. In this episode, I’m talking to the woman who has always be...
Ep. 249 Stop Rushing the Foundation: The Truth About Building a Body That Lasts
10 Nov 2025
Contributed by Lukas
We all want the dream body, but almost none of us want to slow down long enough to build the base it actually requires. In today's episode, I’m sha...
Ep. 248 We're Pregnant! Our Fertility Story + Plans for Pregnancy
03 Nov 2025
Contributed by Lukas
We are pregnant! In today's special episode, we want to dive into our fertility story, how we planned for this season, and what shifted in our hearts...
Ep. 247 The Truth About “Messing Up” Your Diet
27 Oct 2025
Contributed by Lukas
Ever feel like you “blew” your diet after a weekend of pizza, dessert, or a few too many drinks? You’re not alone and you’re definitely not...
Ep. 246 What I Learned From My MRT Results (and Why Most Food Sensitivity Tests Get It Wrong)
20 Oct 2025
Contributed by Lukas
What if your “food sensitivities” weren’t really the problem—but just the message your body’s been trying to send you? In this episode, we u...
Ep. 245 How to Reduce Bloating by Eating MORE Food
13 Oct 2025
Contributed by Lukas
What if the reason you’re bloated isn’t because you’re eating too much, but because you’re not eating enough? In this episode, we dive into t...
Ep. 244 How DUTCH and GI Map Testing Changed Everything for Annie Kundis
06 Oct 2025
Contributed by Lukas
What if you were doing everything right? Tracking your macros, lifting weights, eating clean and your body still felt inflamed, puffy, and broken? ...
Ep. 243 Breaking Free of Constant Stress Through The State, Story, Strategy Framework
29 Sep 2025
Contributed by Lukas
Have you ever felt like stress was just baked into your life? That no matter what you did, your job, your family, or your schedule would always kee...
Ep. 242 The Secret to Eating 3,000 Calories Without Gut Issues - Coach Elizabeth's Story
22 Sep 2025
Contributed by Lukas
If you’ve ever felt stuck in the cycle of bloating, gut issues, and restriction, this episode is going to speak directly to you. In this intervie...
Ep. 241 How to Support Yourself When Life Feels Heavy
15 Sep 2025
Contributed by Lukas
If live feels extremely heavy right now, you're not alone. I once had a conversation with a mentor around this topic about what to do when life is ju...
Ep. 240 Hashimoto’s, Perimenopause, and Finding What Works with Abbe Kierstein
08 Sep 2025
Contributed by Lukas
Today we have on a special guest, Abbe Kierstein! Now if you’ve ever thought, ‘I’m active, I eat well, and I’m still not seeing it, especiall...
Ep. 239 How Yo-Yo Dieting Is Destroying Your Metabolism
01 Sep 2025
Contributed by Lukas
If you’ve ever felt stuck in the cycle of losing weight, regaining it, and then starting over again, you’re not alone. Today we’re unpacking yo-...
Ep. 238 These Small Habits Make a Big Difference for Staying Lean
25 Aug 2025
Contributed by Lukas
Staying lean isn’t about overhauling your entire lifestyle overnight. it’s about stacking small, sustainable habits that actually stick. In this ...
Ep. 237 Why You Can't Sleep Through The Night
18 Aug 2025
Contributed by Lukas
If you’ve ever wondered why you keep waking up at 2am, 3am, or right before your alarm goes off, this episode is for you. Middle-of-the-night wake-u...
Ep. 236 The Urge Cycle - How to Stop Giving Into Cravings
11 Aug 2025
Contributed by Lukas
Ever feel like your cravings (or impulses) have control over you?In this episode, we’re breaking down a simple but powerful process to take back you...
Ep. 235 Q&A Part 2: What to Prioritize When Bloated & Sluggish, How to Come Off of Birth Control, Our Vision for Family & Business, & More!
04 Aug 2025
Contributed by Lukas
If you’ve ever wondered how to truly support your body after coming off birth control or what to do first when you’re feeling bloated and sluggish...
Ep. 234 Healing Takes Longer Than You Think — And That’s Okay
28 Jul 2025
Contributed by Lukas
You’ve been doing “all the right things” for a few weeks. Eating better, moving your body but the scale hasn’t budged. Sound familiar? That’...
Ep. 233 Ask Me Anything! Open Q&A
21 Jul 2025
Contributed by Lukas
It only took 233 episodes and getting over what I thought would be cricket's if I ever asked my audience to submit questions but I'm so glad we did be...
Ep. 232 10 Reasons to Test Your Gut if You Want to Lose Weight
14 Jul 2025
Contributed by Lukas
If you’re eating clean, working out, and still not losing weight… your gut might be the missing piece. In today’s episode, I’m breaking dow...
Ep. 231 Easy Mindset Swaps for Healthy Hormones
07 Jul 2025
Contributed by Lukas
If your body feels like it’s stuck in stress mode no matter how “healthy” you try to be, your mindset might be the missing piece. In this epi...
Ep. 230 Why Your Body Feels Broken (Even When You’re Doing Everything Right)
30 Jun 2025
Contributed by Lukas
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 ...
Ep. 229 Why Working Out is a Terrible Way to Manage Your Stress
23 Jun 2025
Contributed by Lukas
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?...
Ep. 228 The TRUE Best Way to Eat in 2025 for a Lean Body, Balanced Hormones, and Healthy Gut
16 Jun 2025
Contributed by Lukas
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 ...
Ep. 227 The Hidden Hormonal Pattern That Keeps High-Performing Women Stuck, Puffy, and Exhausted
09 Jun 2025
Contributed by Lukas
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 ...
Ep. 226 How to Get Clear Glowing Skin with Functional Health
02 Jun 2025
Contributed by Lukas
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 isolate...
Ep. 225 I Did a 72-Hour Fast: Here’s What Happened (and What You Should Know)
26 May 2025
Contributed by Lukas
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...
Ep. 224 How To Improve Gut Health Without Supplements or Labs
19 May 2025
Contributed by Lukas
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 ...
Ep. 223 How To Be Consistent: 7 Strategies That Actually Work
12 May 2025
Contributed by Lukas
Is the "just be consistent" advice getting old? By now, you've heard this advice at least a million times—from entrepreneurs, athletes, experts, co...
Ep. 222 6 Ways to Drink Less Without it Feeling Like a Big Deal
05 May 2025
Contributed by Lukas
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 i...
Ep. 221 Why You Need To Be Cycle Syncing As A Woman
28 Apr 2025
Contributed by Lukas
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’...
Ep. 220 This Little-Known Psychological Phenomenon is Affecting Your Results
21 Apr 2025
Contributed by Lukas
Are you intrigued by this week's title? That title is called a hook. A hook is something that gets your attention because it opens a loop in your bra...
Ep. 219 How I Reversed Adrenal Fatigue: The 4 Key Changes I Made
14 Apr 2025
Contributed by Lukas
At one point I cried to my doctor because I was just so frustrated…. I thought I needed to eat less, be stricter, exercise harder but none of it wa...
Ep. 218 Doing It All As A Mom, Hashimoto's, and Choosing the Functional Route: Coach Jodi's Health Journey
07 Apr 2025
Contributed by Lukas
So excited to have Coach Jodi Stonehocker on the podcast today! Jodi joined our team at the end of 2024, but she came to us with tremendous experie...
Ep. 217 How I Get Through the "Bad Days" Without Giving Up on My Goals
31 Mar 2025
Contributed by Lukas
I woke up today feeling like today is going to be a bad day and if you've done this too you aren't alone... Even with all the biohacking tricks in th...
Ep. 216 Your Labs Questions Answered!
24 Mar 2025
Contributed by Lukas
We receive so many questions about labs that we wanted to take this week's episode and dive deep into some of your most popular questions! Whether yo...
Ep. 215 Do You Have to Feel Restricted to Balance Hormones & Lose Weight? Here's My Take
17 Mar 2025
Contributed by Lukas
I’ve felt restricted around all different types of eating so I get it... I’ve had clients who I give the same protocol to and one person says “...
Ep. 214 Try This Simple Mindset Hack to Hit Your Goals
10 Mar 2025
Contributed by Lukas
We lost a sweet family dog very unexpectedly this past week and it got me thinking a lot about life and how perceive our expectations... A lot of tea...
Ep. 213 3 Fitness Truths Every Woman Needs to Hear
03 Mar 2025
Contributed by Lukas
You are bombarded by fitness and health information every single day but there are only a few truths you need to focus on... It can be extremely over...
Ep. 212 Navigating Postpartum, Hypothyroidism & Self-Advocacy: Coach Whitney’s Health Journey
24 Feb 2025
Contributed by Lukas
We're so excited to share another incredible coach here at Vital Spark with you Coach Whitney! Coach Whitney joined our team last summer and she came...
Ep. 211 What Your Cravings Mean About Your Hormones
17 Feb 2025
Contributed by Lukas
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 t...
Ep. 210 Pep Talk: You Can Do Hard Things
10 Feb 2025
Contributed by Lukas
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 b...
Ep. 209 Mom on a Mission: How Coach MacKenzie Overcame Hormonal Imbalances to Create Generational Change
03 Feb 2025
Contributed by Lukas
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....
Ep. 208 Why Your Doctor Doesn't "Believe" in Dutch Tests or GI Maps
27 Jan 2025
Contributed by Lukas
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...
Ep. 207 Do You Need a 5R Gut Protocol? Part 2
20 Jan 2025
Contributed by Lukas
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 ...
Ep. 206 Do You Need a 5R Gut Protocol? Part 1
13 Jan 2025
Contributed by Lukas
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 ...
Ep. 205 Health Hacks I'm Loving For 2025 vs Leaving in 2024
06 Jan 2025
Contributed by Lukas
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 w...
Ep. 204 Are These Things Affecting How You Feel About Your Body?
30 Dec 2024
Contributed by Lukas
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 a...
Ep. 203 How to Eat for Hormone Balancing - Simplified
23 Dec 2024
Contributed by Lukas
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’...
Ep. 202 Are You Pushing or Pulling Yourself To Your Goals? There's A Difference
16 Dec 2024
Contributed by Lukas
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 go...
Ep. 201 How My Clients Eat 2000+ Calories And Lose Weight
09 Dec 2024
Contributed by Lukas
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, y...
Ep. 200 How to Balance Your Blood Sugar for Easier Fat Loss
02 Dec 2024
Contributed by Lukas
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 t...
Ep. 199 What Is Insulin Resistance And How Do You Know If You Have It?
25 Nov 2024
Contributed by Lukas
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, e...
Ep. 198 Here's Why Your Weight REALLY Isn't Moving
18 Nov 2024
Contributed by Lukas
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: t...
Ep. 197 How to Signal to Your Metabolism to Speed Up Or Slow Down
11 Nov 2024
Contributed by Lukas
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 a...
Ep. 196 Boundaries During Holidays: How to Talk to Unsupportive Friends and Family About Your Health Goals
04 Nov 2024
Contributed by Lukas
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 ...
Ep. 195 What Actually Are Toxins and Should You Be Concerned About Them?
28 Oct 2024
Contributed by Lukas
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 m...
Ep. 194 Why Your Reverse Diet Isn't Working
21 Oct 2024
Contributed by Lukas
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 a...
Ep. 193 Live From Hurricane Milton: How We Manage Our Health in Worst Case Scenarios
14 Oct 2024
Contributed by Lukas
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 eve...
Ep. 192 Why More and More Women Are Developing Hormone Imbalances
07 Oct 2024
Contributed by Lukas
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 ...
Ep. 191 Listen To This If You Feel Like Life Is Working Against You
30 Sep 2024
Contributed by Lukas
An open letter to anyone feeling like life is working against them... It’s okay to not know the answer to the question around what will make you fe...
Ep. 190 Am I A Hypocrite? 3 Things I've Changed My Mind On In Health & Fitness
23 Sep 2024
Contributed by Lukas
As we've grown and evolved as a company, I look back on some of my prior opinions and I need to come clean... Much like any industry, new information...
Ep. 189 4 Ways to Lose Fat Without Tracking Calories or Macros
16 Sep 2024
Contributed by Lukas
There are ways to induce fat loss without tracking calories or macros... I do still believe that tracking calories and/or macros is a great way to lo...
Ep. 188 9 Ways to Reduce Inflammation and Puffiness Fast
09 Sep 2024
Contributed by Lukas
It's been a stressful month with a lot going on and it inspired today's episode topic around stress, inflammation, and puffiness... While these tips ...
Ep. 187 How to Lose Weight With Hypothyroidism
02 Sep 2024
Contributed by Lukas
A hypothyroid diagnosis can feel like a death sentence to your weight loss goals... We're going to get a little nerdy today and talk about some inter...
Ep. 186 Vulnerable Moment: My 7 Go-To Health Habits to Eliminate Anxiety & Overwhelm
26 Aug 2024
Contributed by Lukas
Vulnerability moment: I don’t like talking about this because I get in my head thinking that sharing about my mental health struggles discredits me ...
Ep. 185 How to Get Back on Track As the Kids Go Back - Your Back to School Fitness Guide
19 Aug 2024
Contributed by Lukas
It's that time of year again and this year, it's time to make your health and fitness a priority... Summer can be a more lenient time when it comes t...
Ep. 184 Overcoming Acne, SIBO, and Hormonal Imbalances: Rae Trahan’s Healing Story
12 Aug 2024
Contributed by Lukas
We finally have our amazing assistant coach Rae on the podcast! So many great things to say about Rae and we wanted you to hear her story from the wo...
Ep. 183 How to Know How Long It Will Take To Reach Your Goal Weight
05 Aug 2024
Contributed by Lukas
Today's episode is a question we get a lot with a nuanced answer you deserve to hear... There's a large psychological mistake that isn't your fault t...
Ep. 182 Does Your Body Need an "Oil Change?" How a FLUSH Gives Your Body a Boost
29 Jul 2024
Contributed by Lukas
If you've ever been curious what the body equivalent of an oil change is and want to give your body that extra boost, today's episode is for you! The...
Ep. 181 Why Fat Loss is Harder With a Cortisol Imbalance (The Actual Science Explained)
22 Jul 2024
Contributed by Lukas
Eating in a calorie deficit will allow you to lose weight but there's a caveat... If the body were as simple as most make it out to be on social medi...
Ep. 180 Why Orange Theory Makes You Fat
15 Jul 2024
Contributed by Lukas
Based on the title of this episode, you’re probably coming into this already either angry or curious… If you’re angry, I just ask that you stay...
Ep. 179 This Is What It Actually Means When You Overeat
08 Jul 2024
Contributed by Lukas
Your relationship with food and eating patterns are not pass/fail… When you overeat, this is just more information to help you see where you migh...
Ep. 178 7 Questions to Ask When Your Confidence is Down
01 Jul 2024
Contributed by Lukas
As humans, it's normal for our confidence to ebb and flow but are there things we can do or questions to ask ourselves when our confidence is low? We...
Ep. 177 The Difference Between a DUTCH Test and Bloodwork
24 Jun 2024
Contributed by Lukas
As I've shared on my stories about my own health journey, a common question has come up enough that we wanted to talk about it on the podcast! That t...
Ep. 176 Navigating Nutrition & Fitness as New Moms: Real Talk with Postpartum Coaches Kat Young & Olivia Glosser
17 Jun 2024
Contributed by Lukas
If you've been feeling alone in your postpartum journey or you want to hear a few different perspectives to put your mind more at ease, this episode i...
Ep. 175 The Elimination Diet You Need to Start Today (It's Not What You Think)
10 Jun 2024
Contributed by Lukas
We havent ever talked about elimination diets beyond my vague reference to the LEAP protocol that you might follow after doing an MRT food sensitivity...
Ep. 174 How to Know if You Have a Food Sensitivity, Intolerance, or Allergy
03 Jun 2024
Contributed by Lukas
I recently had a new client ask about food sensitivity testing and we thought this would make a great podcast episode! What is the difference between...
Ep. 173 Here's How To Speed Up Fat Loss
27 May 2024
Contributed by Lukas
Last week’s episode, we talked about some of the things we’ve struggled with recently in our own journeys and this week, we wanted to make it more...
Ep. 172 A Raw Honest Look Inside My Recent Health & Fitness Struggles
20 May 2024
Contributed by Lukas
Even coaches and individuals in the health and fitness industry struggle and we wanted to pull back the curtain today on our recent struggles... We t...
Ep. 171 Can You Lose Weight Without a Calorie Deficit?
13 May 2024
Contributed by Lukas
Today's topic and question is one I've wanted to discuss for awhile more in depth and you'll be surprised at the answer. Can you lose weight without ...
Ep. 170 Featured Replay: How To Stay Disciplined And Consistent With Your Diet
06 May 2024
Contributed by Lukas
It's easy to get derailed or taken off course with our busy lifestyle, but what can we do to take ownership of our situation and jump back on track? W...
Ep. 169 6 Simple Habits for Better Hormone Health
29 Apr 2024
Contributed by Lukas
Ladies, are you tired of feeling like your hormones are running the show? I want you to be able to take back control of your health and your hormones...
Ep. 168 How to Manage Mindless Evening Eating
22 Apr 2024
Contributed by Lukas
Eating in the evening isn't a problem in itself! But if it feels like autopilot or you're going beyond comfy fullness, it might be mindless eating in ...