Vanessa G Fitcast
Ep. 205 Health Hacks I'm Loving For 2025 vs Leaving in 2024
Episode Summary
I tried a lot of things for hormone health in 2024…
Episode Notes
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
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