Making Moves Podcast
This is the Making Moves Podcast hosted by Vanja Moves.
Episodes
I Stopped Sitting in Chairs for 30 Days
I stood up from my desk one day and felt my body adapting to the chair without asking my permission. So I did the obvious thing. I removed every chair from my life for thirty days.No couch, no office chair, no stool. If I wanted to sit, I went to the ground and stayed there. What happened over those thirty days didn't just change the way I move. It changed what I believe about how we live.In t
The Person I'm Most Worried About Feels Fine
I want to talk to the person who feels fine. Not the person in pain, I talk to them all the time. The person who'd say their body feels okay. Because that person is often in more danger than the one who's already hurting.Pain is a signal. Feeling fine is just the absence of one. And the absence of a signal is not the same as good news. This episode is about the decline that happens quietly
Weak People Don't Have Weak Bodies, They Have Weak Standards
I want to say something that's going to make a lot of people uncomfortable. Your body is not the problem. Your standards are.The stiffness, the weakness, the chronic pain, the body that feels ten years older than it should, none of that happened to you. It's the consequence of what you've been willing to accept. And the good news is that standards are the one thing you have complete co
Stop lifting! Why my strength peaked after 3 months off
I walked away from the gym for ninety days because I was scared of what I'd lose. Turns out the thing I was afraid to lose had quietly been running me for years.This episode is about the difference between needing something and choosing it. I stripped out every weight, every machine, every bit of structure I'd built my identity on, and asked one question: what am I actually made of without
The $5 Trillion Lie About Your Body
A coach said my last reel was too harsh. So I went on the podcast and made it harsher.The wellness industry is a $5 trillion scam built on the lie that your body is fragile. I break down the four-stage playbook the industry runs on you. I name the businesses getting rich off your decline. I walk you through the pain science behind why soft coaching literally programmes pain into people's bodie
Movement as a Love Language
Movement, when you pay attention to it, is one of the most honest things about a person. Words lie. Posts lie. How someone moves, you can't really fake.About 400 years ago a French philosopher gave us an idea that's been running quietly in the background of how we relate to our bodies ever since: that you are one thing and your body is another. A vehicle. A biological carrier. Something to
You're Building Your 80-Year-Old Self Right Now
There are two versions of you at 80. Same height, same weight, same genetics, same knees, same hips, same back. One of them wakes up tomorrow and squats down in the garden to pull a weed. Stays there for ten minutes. Picks up her grandkid, actually lifts him, spins him around. Sits cross-legged on the floor for a card game and stands up in one motion at the end.The other one can't get off the
You're Not Building a New Body. You're Uncovering an Original One.
Every adult you know has lost what every seven-year-old has for free. Squatting for hours in the dirt. Hanging from things. Sitting cross-legged through a whole movie. None of it was exceptional — it was the baseline specification of the species you belong to.This episode is about the trade civilization quietly made with your body. Schools, offices, cars, phones, furniture, shoes — all real gifts.
End-Range Strentgh, Why Most Programs Fails
You’ve been training consistently. Your numbers are going up. You look capable. And your body still breaks down.That’s not bad luck. That’s end-range vulnerability — and it’s the single biggest gap in how most people train. Most programs build performance in the middle of your range. Which produces a body that performs in the middle of its range. Fine — until life asks for the edges. And it always
Mobility Coach Exposes the Biggest Lie About Stretching
You’ve been stretching the same spots every morning for years. And you’re still tight. Still stiff. Still wondering why nothing is changing.Here’s what nobody tells you: stretching doesn’t change your tissue. It temporarily convinces your nervous system to allow more range. A few hours later you’re back to where you started, because nothing was trained. Nothing was actually built.In this episode w
What Your Coach Never Taught You About Movement
Most fitness coaches are teaching you how to exercise. Not how to move. And those are not the same thing.One builds a body that performs inside a gym. The other builds a body that works everywhere under any demand, for the rest of your life. The gap between these two things is where most injuries live. And most coaches have no idea it exists.In this episode we break down why the certification indu
Why “Perfect Form” Creates Fragile Body or Stop Obsessing over perfect body. (do this instead)
Your gym made you strong. But strong in a very specific, very narrow, very predictable set of circumstances.Most people training consistently still get injured picking up groceries, tweaking their back reaching into the back seat, or slipping on wet tiles and not being able to catch themselves. That's not a fitness failure. That's a nervous system gap.In this episode, we break down why the
Why Chronic Pain Sufferers Aren't Broken, They're Underprepared
Rest when it hurts. Protect the area. Wait it out. That's what we've all been told and for millions of people, it's exactly why they never fully recover.Most chronic pain isn't caused by damage. It's caused by a nervous system that's been running on high alert for so long that it produces pain signals with less and less provocation. The more you avoid, the more sensitive you become. The more sensi
Why Losing Muscle Is More Dangerous Than You Think
Most people don't think about muscle until it's too late — until they can't get off the floor, until they fall, until they're in a hospital bed wondering how they got there. But muscle loss doesn't start at 70. It starts in your 30s, quietly compounding every single year.In this episode, we break down why muscle is your most important longevity organ — how it regulates blood su
The Truth About Counting Calories (Everyone Gets This Wrong)
You've been told to count calories. You've also been told it's obsessive and toxic. So which is it?Most people are stuck between two extremes — logging every grape they eat, or completely ignoring what's on their plate and wondering why nothing is changing. The truth is somewhere more useful than either camp.In this episode, we break down what you actually need to know about food,
Rewire Your Anxious Brain: From Fear to Fearless Using Neuroscience
Fear isn't the problem. The story you tell yourself about fear is the problem.Most people think courage means the absence of fear. But that's not how it works. Courage is action in the presence of fear. And your brain can learn it.In this episode, I'm breaking down the neuroscience of fear and showing you the exact four-step process to rewire your brain: recognize the pattern, reframe
Self-care VS Self-respect
Movement isn't self-care. It's self-respect.Most people think movement is something you do when you feel like it—a bubble bath for your body, optional and soft. But that's the lie that's keeping you weak. Movement isn't therapy or pampering. It's the non-negotiable responsibility you have to the one body you'll ever get.In this episode, I break down why treating movemen
Your body didn't betray you. You abandoned it.
I know that's hard to hear. But most people think their body just stopped cooperating one day - that they woke up and suddenly everything hurt, suddenly they couldn't squat, suddenly they were stiff and weak and broken. But that's not what happened at all.In this episode, I reveal the uncomfortable truth about why your body feels the way it does - and why it's actually good news.Yo
Your Nervous System Is Why You Can't Touch Your Toes
Stretching harder makes you tighter. If you've been forcing painful positions thinking that's progressive overload for flexibility, you've been applying the wrong method.The fitness industry has confused pain with adaptation, but the research shows the complete opposite. Flexibility improvements are approximately 90% neurologically mediated—not structural adaptations or muscle lengthen
How Type 1 Diabetes Changed His Body & Made Him Stronger| Drew Harrisburg
Most people think diabetes is a life sentence of limitations. Drew Harrisburg proves it's actually an opportunity for optimization.When Drew was diagnosed with type 1 diabetes at 22, he thought his life was over. But one workout changed everything—it dropped his blood glucose from dangerously high to normal range in minutes. That moment revealed a truth most people never discover: movement isn
Your Secret Weapon for Better Gains Isn’t in the Gym
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
6 Lies About Stretching, Aging & Strength (The Truth)
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
I Bounce Back From Any Setback in 48 Hours (Here's My Exact Protocol)
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 res
Former Marine with Degenerative Joints Now Does HANDSTANDS (This Changed Everything)
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 disco
Why You Wake Up at 3AM (It's Not What You Think)
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&
Your Doctor Told You the Wrong Thing About Osteoarthritis
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, ev
The Death of Play- the reason why your body is broken
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 make
The 7 Longevity Non-Negotiables Most People Ignore Until It’s Too Late
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 bu
The Fitness Industry Lied to You
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 passi
Rewire Your Nervous System with Movement, Not Mindset
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,
Fixing Upper Back Pain, Scoliosis & Why Movement Works at Any Age
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 t
Why I Don't Believe in Injury Prevention (And What I Do Instead)
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 af
How to do OMAD correctly (One Meal a Day)
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 actu
67 Years Old and Doing Handstands: How Marc Reversed Aging and Found His Inner Joy
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
The Secret Japanese Habit That Keeps Them Young
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 a
I Tried Every Fitness “Trend”… This Is What Happened
Vanja pulls back the curtain on the fitness industry after trying everything from yoga to CrossFit to bodybuilding. She reveals why most fitness trends keep you trapped instead of setting you free, exposes the dark side of influencer culture and fake bodies, and challenges the cult-like tribalism around training methods and diets. This isn't about hating on fitness - it's about revealing what real
10 Tiny Habits That Made Me a Healthier Person
Vanja shares ten simple habits that transformed her health through small, stackable practices that built discipline over time. Discover why tracking food creates awareness, how high protein foundations stabilize energy, why cold exposure delivers mental clarity, and how daily stillness rewires your brain. Learn the power of getting addicted to outcomes, making movement non-negotiable, and creating
Why Your Body Feels Older Than It Should… (Fix It Fast)
Vanja challenges the myth that aging equals decline and reveals how movement is the key to building resilience, independence, and freedom at any age. Discover the 4 non-negotiable movements that compound into lifelong capability: squatting, hanging, carrying, and crawling. Learn why your nervous system adapts at any age and how 10 minutes of daily practice can rewrite your future.Train with us: ht
How to Train Like a Top 1% Athlete
When I say "train like an athlete," what happens in your mind? Most people have it completely backwards.Vanja reveals why athletic training has nothing to do with stadiums, trophies, or brutal workouts. She exposes the comfort addiction that's making people fragile and breaks down what it really means to prepare your body for life's daily arena.In this episode, you'll discover:Why consistency dest
How to Actually Become Disciplined in 13 Minutes
Most people think discipline is punishment. They're dead wrong.Discipline isn't restriction - it's the foundation of freedom. Without it, you don't get freedom, you get stuck in a body that betrays you day in and day out.In this episode, I'm dismantling the lies that keep people fragile. Real discipline isn't grinding until you puke or following some guru's 5am routine. That's punishment, not disc
Why Living a Comfortable Life Will Ruin You…
I Squatted Every Day For 1 Year... Here's What Happened
The 30-Day Blueprint To Eliminate Body Pain For Good
If You Have No Time to Exercise... Do This!
The Fitness Industry Is Ruining Your Health…
I Ate One Meal a Day For 1 Year… Here’s What Happened
Train with us 👉🏼 https://movesmethod.com/mobilitytoolkitFuel your Body 👉🏼 https://www.suppleblends.com/Join my free Skool community: https://www.skool.com/movesmethodWelcome back to the Making Moves Podcast! In this episode, I share what really happened after eating just one meal a day for an entire year. From energy levels to fat loss, mental clarity to social life—nothing was left untouched. If
How Resting Squats Completely Healed My Body
Train with us 👉🏼 https://movesmethod.com/mobilitytoolkitFuel your Body 👉🏼 https://www.suppleblends.com/Join my free Skool community: https://www.skool.com/movesmethodWelcome back to the Making Moves Podcast! In this episode, Discover how simply adding resting squats to my daily routine helped heal joint pain, improve posture, and unlock full-body mobility—no fancy equipment needed.
Mobility Expert Answers Common Questions (Longevity, Injury Prevention, & Healthy Lifestyle)
Train with us 👉🏼 https://movesmethod.com/mobilitytoolkitFuel your Body 👉🏼 https://www.suppleblends.com/Join my free Skool community: https://www.skool.com/movesmethodWelcome back to the Making Moves Podcast! In this episode, we’re answering the most common questions about mobility—how to stay pain-free, move better, and live longer without breaking down. If you care about injury prevention, longev
The Real Reason You’re Stiff & Broken (Not What You Think)
Train with us 👉🏼 https://movesmethod.com/mobilitytoolkitFuel your Body 👉🏼 https://www.suppleblends.com/Join my free Skool community: https://www.skool.com/movesmethodWelcome back to the Making Moves Podcast! In this episode, we’re uncovering the real reason you feel stiff, sore, and stuck—and it’s not what you think. Whether you're active or just starting out, this insight could change everything
Why Your Body Feels Broken (& How To Fix It Naturally)
Welcome back to the Making Moves Podcast! In this episode, I’m sharing 10 essential movement rules that will help you fix your body, feel better, and move pain-free. Whether you’re active or just getting started, these simple principles can transform how you feel every day. Let’s get moving—don’t forget to subscribe for more!
How Movement & Mobility Completely Changed My Life
