Advertise on podcast: Making Moves Podcast

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. That's the entire point. That stress is the stimulus for adaptation.But the adaptation - the actual getting stronger part, the building muscle, the improving performance - that only happens if you recover properly. And most people are completely failing at this part of the equation. In this episode, you'll discover: • Why most people think they're overtraining when they're actually under-recovering • The difference between acute inflammation (necessary for adaptation) and chronic inflammation (destroys your progress) • The 4 non-negotiable foundations of recovery that no tool or supplement can replace • Why sleep is your #1 recovery tool and my exact sleep optimization protocol (pitch black room, 65-68°F, consistent schedule, no screens 1 hour before bed) • How to eat for recovery: adequate protein, quality carbs, healthy fats, and why nutrient timing doesn't matter as much as consistency • Why stress management is essential - your body doesn't differentiate between physical and mental stress • My daily breathwork practice: 5-10 minutes of box breathing to shift from fight-or-flight to rest-and-digest mode • Why movement-based recovery (walking, mobility work) enhances recovery without creating additional stress • Recovery tools that actually work: sauna protocol (15-20 min at 170-180°F, 2-3x/week), cold therapy timing (NOT right after training), massage vs root cause fixes, and red light therapy for cellular energy production • My complete daily recovery protocol that takes 10-15 minutes and fits seamlessly into your routine Here's the key insight: Most people are trapped in chronic inflammation because they never fully recover. They train hard Monday, don't sleep enough, are stressed at work, eat processed food, then train hard again Wednesday before fully recovering from Monday. The inflammation never resolves. This leads to chronic pain, persistent fatigue, disease, and accelerated aging.The goal isn't to eliminate inflammation. The goal is to support your body's natural inflammatory response. Create acute inflammation through smart training, then create the conditions for it to resolve through proper recovery.I share exactly how I structure my recovery: the foundations first (sleep, nutrition, stress management, movement), then I layer in recovery tools to enhance the process. Sauna when I have access. Cold therapy used strategically. Red light therapy used consistently because it fits easily into my routine during morning mobility and evening wind-down. The most important takeaway: Recovery is not optional. It's not a luxury. It's a biological necessity. Your body cannot adapt to training stress without adequate recovery. You cannot build the body or performance you want without giving your body what it actually needs.Start with the foundations. Master those before spending money on recovery tools. Then experiment with tools that fit your lifestyle and that you can do consistently. Consistency matters way more than perfection. Sponsored by BestQool - Use code BESTMOVES10 at https://www.bestqool.com/ for red light therapy devices that support cellular recovery. The Pro 100 delivers 109mW/cm² at 3 inches with four wavelengths for comprehensive tissue coverage. Affiliate disclosure: The BestQool link is an affiliate link. I may earn a small commission if you purchase, at no extra cost to you. I only recommend products I genuinely use.

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 whatever you expose it to. The fitness industry has convinced you that your body needs to be fixed, treated, manipulated, or forced into compliance. But your body doesn't need to be fixed. It needs to be challenged, loaded, moved - given the stimulus it requires to maintain capability and resilience.This isn't about becoming an athlete. This isn't about performance or aesthetics. This is about maintaining your basic human right to move without pain and limitation, to be capable in your own body, to age without falling apart. And you can do that at any age, starting from any baseline. 🎯 Want to work one on one with me and my team to improve your mobility? 👉Go here to apply now: https://movesmethodprogram.com/apply Follow for daily movement tips: https://www.instagram.com/vanja.moves/

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, and the exact 48-hour protocol I use to bounce back from major setbacks.You'll discover how physical training builds mental capacity, why voluntary discomfort is crucial for resilience, and the specific steps to turn breakdown into breakthrough.This isn't about never falling - it's about building the mental architecture to get back up every single time.Because the opportunities only come to people who are still standing. Follow for daily movement tips: Instagram: https://www.instagram.com/vanja.moves/ Youtube: https://www.youtube.com/@Movesmethod

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 trust in her body. Plus, the mindset shifts that made lasting change possible when traditional physical therapy and chiropractic care weren't enough.This isn't just about movement - it's about reclaiming your relationship with your body and finding your own rhythm for life. 🎯 Want to work one on one with me and my team to improve your mobility? 👉Go here to apply now: https://movesmethodprogram.com/apply Follow Vanja https://www.instagram.com/vanja.moves/

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 the foundation for deep, restorative sleep. Not melatonin, not supplements, not hacks - just understanding how your body's rhythms actually work. You'll discover why your body stays in "surveillance mode" even when you're sleeping, the simple movement patterns that tell your nervous system it's safe to rest, and how to reclaim the natural sleep your body is designed for. When you move well, you sleep well. And when you sleep well, everything else gets easier. Apply to work with me movesmethodprogram.com/apply Instagram: ⁠https://www.instagram.com/vanja.moves/⁠

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, and movement is non-negotiable medicine. Learn how to build the strength, resilience, and daily routine that will allow you to train and move without fear.Stop babying your joints. Start using them. 👇 Train with me: http://movesmethod.com/yttk

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 rolling aren't hobbies but medicine for a body that's forgotten how to be human. Train with us: http://movesmethod.com/yttk Follow Vanja: https://www.instagram.com/vanja.moves/

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 what cultures with centenarians do differently. Your future body is counting on you. Train with us: http://movesmethod.com/yttk Follow Vanja: https://www.instagram.com/vanja.moves/

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 episode will change how you see training forever. Train with us: http://movesmethod.com/yttk Follow Vanja: https://www.instagram.com/vanja.moves/

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 everything you've been taught about self-improvement and gives you a three-step action plan to start rewiring your biology today.Train with us: https://movesmethod.com/mobility Follow Vanja: https://www.instagram.com/vanja.moves/

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 goals, same frustrations. You'll get the tools, ideas, and shifts that'll help you start moving better today. Nothing changes unless you do.

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 us: https://movesmethodprogram.com/getkitFollow Vanja: https://www.instagram.com/vanja.moves/

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: https://movesmethodprogram.com/getkit Follow Vanja: https://www.instagram.com/vanja.moves/

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 handstand, eliminated chronic pain, and discovered what he calls his "holy grail"—an inner joy that won't quit. This conversation explores how Marc went from accepting ageing as inevitable to outrunning 40-year-olds on the basketball court. His transformation proves that age is just a number when you give your body what it needs: movement, challenge, and trust. His message for anyone who thinks it's too late? "Get your butt off the fence and move." Train with us: https://movesmethodprogram.com/getkitFollow Vanja: https://www.instagram.com/vanja.moves/Podcast: https://www.youtube.com/@MakingMovesPodcast

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 apply these principles in a world designed to break you down. If you can't get up from the floor without using your hands at 85, that fragility wasn't built overnight - it was decades of neglect. This episode will change how you think about aging, movement, and building a body that lasts. Train with us: https://movesmethodprogram.com/getkit Follow Vanja: https://www.instagram.com/vanja.moves/