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Вміст надано Vanessa Gillette and Omar Pozos. Весь вміст подкастів, включаючи епізоди, графіку та описи подкастів, завантажується та надається безпосередньо компанією Vanessa Gillette and Omar Pozos або його партнером по платформі подкастів. Якщо ви вважаєте, що хтось використовує ваш захищений авторським правом твір без вашого дозволу, ви можете виконати процедуру, описану тут https://uk.player.fm/legal.
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Ep. 205 Health Hacks I'm Loving For 2025 vs Leaving in 2024

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Manage episode 459565493 series 2880523
Вміст надано Vanessa Gillette and Omar Pozos. Весь вміст подкастів, включаючи епізоди, графіку та описи подкастів, завантажується та надається безпосередньо компанією Vanessa Gillette and Omar Pozos або його партнером по платформі подкастів. Якщо ви вважаєте, що хтось використовує ваш захищений авторським правом твір без вашого дозволу, ви можете виконати процедуру, описану тут https://uk.player.fm/legal.

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 Protocol:

  • Liver = 10-20% of metabolism
  • Functional foods, juices, supplements, and medical food powders to nourish thyroid and adrenals
  • I aim for 1-2x/year for ongoing maintenance, everyone can benefit from at least 1 flush in their lifetime!

Follicular Phase Progressive Overload:

  • Days 1-17ish I aim to increase my training volume (increased weights and/or reps) compared to prior month follicular phase
  • I reduce volume (or don’t train at all) in luteal phase (Days 17+)

Silent Walks:

  • Helps with blood sugar
  • Silent = nervous system supporting
  • Overall movement = muy bueno!
  • I aim to do 1-2 per day, the more the merrier!

Scheduled Play Time:

  • It’s so important to broaden your life!
  • Put play on your schedule and treat it as an appointment that can’t be missed

Lymphatic Drainage:

  • Dry brushing, gua sha, lympathic massage
  • Helps move lymph fluid for better detoxification (and aesthetics!)

Weekly Yoga Class:

  • I used to do a lot of yoga at home, but love going to a class 1x/week
  • Vinyasa or Yin only
  • I keep my practice restful- goal is nervous system management!

Caffeine Limits:

  • I’ve gone from drinking 600mg caffeine per day in 2021, to 0mg per day in 2023, to having 50-125mg per day in 2024 and feel great!
  • This is MY limit that keeps my adrenals happy, yours might be different!

Warmer Cold Plunges:

  • I used to do plunges as often as possible and as cold as possible, but newer research suggests warmer and less often is more optimal for women
  • Aim for 45+ degrees
  • Less frequent during luteal phase

Feast/Fast Cycles:

  • Most women should NOT be fasting
  • Fasting only works if you have fed up and restored your hormones!
  • I usually do light intermittent fasting around my follicular phase, and will throw in longer fasts around ovulation or menstruation every once in a while

Sober periods:

  • Started doing this by accident
  • Going months without alcohol
  • Keeps liver from getting sluggish

IV Drips:

  • Maybe 1x/quarter I’ll do an IV drip
  • IV therapy = almost 100% absorption compared to ~50% for pills
  • Anytime I feel like I’m getting sick or just feel run down I’ll schedule an IV

Time Stamps:

(2:39) Treating Myself As The Guinea Pig

(3:32) The FLUSH Protocol

(5:10) Favorite and Not Favorite Parts

(7:49) Follicular Phase Overload Training

(10:37) Silent Walks

(13:12) Scheduled Play Time

(17:22) Lymphatic Drainage

(21:04) Limiting Caffeine Intake

(23:13) Warmer Cold Plunges

(24:49) Feast and Fast Cycles

(27:22) Sober Cycles

(29:30) IV Drips

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

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!

  continue reading

205 епізодів

Artwork
iconПоширити
 
Manage episode 459565493 series 2880523
Вміст надано Vanessa Gillette and Omar Pozos. Весь вміст подкастів, включаючи епізоди, графіку та описи подкастів, завантажується та надається безпосередньо компанією Vanessa Gillette and Omar Pozos або його партнером по платформі подкастів. Якщо ви вважаєте, що хтось використовує ваш захищений авторським правом твір без вашого дозволу, ви можете виконати процедуру, описану тут https://uk.player.fm/legal.

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 Protocol:

  • Liver = 10-20% of metabolism
  • Functional foods, juices, supplements, and medical food powders to nourish thyroid and adrenals
  • I aim for 1-2x/year for ongoing maintenance, everyone can benefit from at least 1 flush in their lifetime!

Follicular Phase Progressive Overload:

  • Days 1-17ish I aim to increase my training volume (increased weights and/or reps) compared to prior month follicular phase
  • I reduce volume (or don’t train at all) in luteal phase (Days 17+)

Silent Walks:

  • Helps with blood sugar
  • Silent = nervous system supporting
  • Overall movement = muy bueno!
  • I aim to do 1-2 per day, the more the merrier!

Scheduled Play Time:

  • It’s so important to broaden your life!
  • Put play on your schedule and treat it as an appointment that can’t be missed

Lymphatic Drainage:

  • Dry brushing, gua sha, lympathic massage
  • Helps move lymph fluid for better detoxification (and aesthetics!)

Weekly Yoga Class:

  • I used to do a lot of yoga at home, but love going to a class 1x/week
  • Vinyasa or Yin only
  • I keep my practice restful- goal is nervous system management!

Caffeine Limits:

  • I’ve gone from drinking 600mg caffeine per day in 2021, to 0mg per day in 2023, to having 50-125mg per day in 2024 and feel great!
  • This is MY limit that keeps my adrenals happy, yours might be different!

Warmer Cold Plunges:

  • I used to do plunges as often as possible and as cold as possible, but newer research suggests warmer and less often is more optimal for women
  • Aim for 45+ degrees
  • Less frequent during luteal phase

Feast/Fast Cycles:

  • Most women should NOT be fasting
  • Fasting only works if you have fed up and restored your hormones!
  • I usually do light intermittent fasting around my follicular phase, and will throw in longer fasts around ovulation or menstruation every once in a while

Sober periods:

  • Started doing this by accident
  • Going months without alcohol
  • Keeps liver from getting sluggish

IV Drips:

  • Maybe 1x/quarter I’ll do an IV drip
  • IV therapy = almost 100% absorption compared to ~50% for pills
  • Anytime I feel like I’m getting sick or just feel run down I’ll schedule an IV

Time Stamps:

(2:39) Treating Myself As The Guinea Pig

(3:32) The FLUSH Protocol

(5:10) Favorite and Not Favorite Parts

(7:49) Follicular Phase Overload Training

(10:37) Silent Walks

(13:12) Scheduled Play Time

(17:22) Lymphatic Drainage

(21:04) Limiting Caffeine Intake

(23:13) Warmer Cold Plunges

(24:49) Feast and Fast Cycles

(27:22) Sober Cycles

(29:30) IV Drips

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

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!

  continue reading

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