Podcast · Health

Making Moves Podcast

by Vanja Moves · English · Health

This is the Making Moves Podcast hosted by Vanja Moves.

New episodes: Weekly
Typical length: 19 min
Latest: 16 Aug 2026
Language: English

Latest episode

16 Aug 2026 · 11 min

Hanging Fixed What Years of Rehab Couldn’t

When was the last time you hung from something? For most people the honest answer is childhood. You stopped playing, you started sitting, and you let one of the most human positions there is die completely. In this episode Vanja breaks down the power of the dead hang: how it decompresses the spine, opens the shoulders into a range modern life never uses, and loads the grip, forearms and elbows in exactly the stretched position tissue needs to get healthy again. The same practice that fixed years of shoulder injuries, compressed spinal discs and elbow issues, after rehab exercises never…

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Earlier episodes 29 most recent

S2 · E32 · 9 Aug 2026 · 30 min
10 Years A Pro Athlete, I Couldn't Squat Like My Grandmother | How I Found Mobility
Vanja was a pro athlete for a decade, and still couldn't squat to the floor like her 80-year-old grandmother. This is her origin story: the frozen shoulder nobody could fix, the Bikram yoga that never delivered, the seminar with Ido Portal that humbled her, and the idea that runs through everything she teaches now, we are humans first and movers second. Get the Mobility Kit: https://movesmethod.com/yttk Apply for 1:1 coaching: https://movesmethodprogram.com/apply Instagram: https://www.instagram.com/vanja.moves/
2 Aug 2026 · 11 min
Deep Squat: The Resting Position You Lost (And How To Get It Back)
The deep squat is a resting human position most adults have lost. When did you last sit all the way down, heels flat, ass to grass, resting at the bottom like it's a chair? In this episode Vanja covers what a deep squat asks of your ankles, knees, hips and spine, why sitting all day is the opposite position, how floor access and the sit-and-rise test predict how you age, and the step-by-step to rebuild your deep squat from wherever you're starting. Follow for daily movement tips: Instagram: https://www.instagram.com/vanja.moves/ Instagram: https://www.instagram.com/joshfearfit/ Making Moves…
S2 · E30 · 27 Jul 2026 · 17 min
You Don't Rise To The Occasion. You Fall To Your Environment.
The way you look and feel in your body today is no accident. Your environment built it, and you allowed it. Most people fight with willpower and mindset while the room they live in trains them the other way every single day. In this episode I break down the three environments running your body without your permission: physical (your street, your kitchen, your stairs), social (the people whose standard you inherit), and technology (the feed that decides what feels normal before you're even awake). You don't rise to the occasion. You fall to the level of your environment. Build the room, and…
S2 · E28 · 19 Jul 2026 · 26 min
Years of Injuries Taught Me This
The body teaching you to move has been broken in more places than I can count: chronic tendinitis, two frozen shoulders, disc issues, hip flexor strains, posture problems, ganglion cysts and nerve damage in my spine. Today it doesn't break. In this episode I go through every injury and the lesson it forced on me, and the pattern that runs through all of them: the conventional approach manages problems, movement done right removes them. Your body isn't fragile. It's waiting for you to learn its language. Grab the Mobility Kit: https://movesmethod.com/yttk Apply to work with us 1:1:…
S2 · E27 · 12 Jul 2026 · 1 hr 47 min
I Retired at 38. Then I Realized I Was Destroying Myself.
Peter Corbett built a company from his apartment to tens of millions, sold it to a public company, and retired at 38. Then he spent nine months in hospice learning to soften the part of him that only knew how to push. In this conversation we get into the difference between working hard and suffering, why you were never built to regulate yourself alone, the heart as a muscle you can train, and the whiteboard moment where he wrote you are dying and a 300lb founder went on to lose 100 pounds. If you've been telling yourself you don't have time to fix your body or your mind, your room is on fire…
S2 · E26 · 7 Jul 2026 · 25 min
The One Rule That Changed My Life Forever
Most people build a life and then try to squeeze a body into the leftover cracks. The job picks the city, the city picks the commute, the commute picks the schedule, and the body gets whatever's left. I did it backwards. My body comes first, and every other decision is downstream of that one. In this episode I open the whole system: five layers, the standard mistake at each, and a four-week sequence you can run inside a normal 9-to-5 with kids and a mortgage. The thing nobody wants to hear: you can't out-train your life. Your body adapts to how you live the other 23 hours, not the hour you…
S2 · E25 · 30 Jun 2026 · 15 min
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 this episode we break down why the chair quietly takes your deep squat, your cross-legged sit and your ability to get off the floor, why discomfort on the ground is information not damage, what the…
S2 · E24 · 21 Jun 2026 · 14 min
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, in the years when nothing hurts, until the day you need the capacity and it isn't there. In this episode we break down how decline actually works (it's a cliff edge, not a slope), what your body is…
S2 · E23 · 14 Jun 2026 · 14 min
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 control over. In this episode we break down why physical weakness is almost never a physical problem, the excuse architecture of age, injury, time and genetics, the difference between a goal and a standard, and…
S2 · E22 · 7 Jun 2026 · 12 min
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 all of this? The answer rebuilt how I think about strength, dependency, and where capability really lives. In this episode we break down why the gym becomes a psychological crutch, what crawling, hanging…
S2 · E20 · 31 May 2026 · 20 min
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 bodies. And I give you the joint-by-joint truth about why your knees, hips, and back actually hurt. If you've been doing the modified version for ten years and you're still in pain, this one's for you. Work…
S2 · E18 · 17 May 2026 · 20 min
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 be managed, decorated, fixed, fought. In this episode Vanja takes that idea apart. Why most of what modern people call psychological — anxiety, numbness, restlessness — is actually a body that hasn't…
S2 · E17 · 10 May 2026 · 19 min
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 toilet without a rail. Same person. The only thing different between them is what happens in the next 30 years — the 30 years that are happening to you right now. In this episode Vanja unpacks why the…
S2 · E16 · 3 May 2026 · 16 min
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. The bill was small and daily and invisible. You paid with the squat. You paid with the hang. You paid with the ability to sit on the floor. And the cruellest part isn't the loss — it's that you…
S2 · E15 · 24 Apr 2026 · 12 min
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 does. Without warning. In this episode we break down what end-range strength actually is, why your nervous system treats unfamiliar ranges as threats, what the research says about full range…
S2 · E14 · 17 Apr 2026 · 13 min
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 we break down the real science of what happens during a stretch, why flexibility and mobility are not the same thing, why you can be extremely flexible and have almost zero usable range, and what…
S2 · E13 · 10 Apr 2026 · 4 min
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 industry is producing coaches who can build a body that looks capable but isn’t, what real movement competency actually looks like, and how to tell the difference between a coach who knows exercise…
S2 · E12 · 3 Apr 2026 · 10 min
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 obsession with perfect form is quietly making you fragile, what movement intelligence actually is and why you lost it, how your nervous system prunes the movements you stop practicing, and how to train…
S2 · E11 · 27 Mar 2026 · 13 min
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 sensitive you become, the more everything hurts. In this episode, we break down the actual science of pain, what it is, where it comes from, and why your brain creates it. You'll discover how to tell…
S2 · E10 · 20 Mar 2026 · 27 min
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 sugar, protects your brain, prevents falls, and determines how independent you'll be in your 70s and 80s. We also cover the science of grip strength, BDNF, metabolic flexibility, and why a nursing home study of…
S2 · E9 · 13 Mar 2026 · 11 min
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, fuel, and why building nutritional awareness is the fastest shortcut to results that last. You'll discover: Why most people are unknowingly eating the wrong amounts — even when they think they're eating clean The…
S2 · E9 · 6 Mar 2026 · 12 min
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 the story, use gradual exposure, and build resilient thinking. You'll discover how your amygdala creates false alarms, why avoidance is just fear in disguise, how to use neuroplasticity to change your brain's…
S2 · E7 · 6 Mar 2026 · 19 min
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 movement as "self-care" is actually self-sabotage, and how reframing it as self-respect changes everything.You'll discover why your body is either adapting to strength or adapting to weakness (there's no middle ground), the…
S2 · E6 · 20 Feb 2026 · 20 min
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.You'll discover:• Why your body adapted to become stiff, weak, and painful (and how it's actually trying to help you)• The exact moment disconnection began for you (hint: it wasn't when you felt pain)• How I went…
S2 · E5 · 13 Feb 2026 · 32 min
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 lengthening. Your nervous system acts as a range of motion gatekeeper, and every time you push through pain in a stretch, you're reinforcing the neural pattern that movement at that range is dangerous.In this episode,…
S2 · E4 · 7 Feb 2026 · 48 min
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't just exercise, it's medicine.In this episode, Drew shares how he transformed from devastated patient to thriving athlete by treating movement as his primary tool for managing diabetes. You'll…
S2 · E3 · 30 Jan 2026 · 31 min
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 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…
S2 · E2 · 23 Jan 2026 · 29 min
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 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,…
S2 · E1 · 3 Jan 2026 · 24 min
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 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…

About Making Moves Podcast

This is the Making Moves Podcast hosted by Vanja Moves.

Making Moves Podcast is a English health podcast from Vanja Moves. Melo plays each episode straight from the publisher's own feed — no ads added, no account needed — and remembers where you stopped, in this browser only.

Publisher: Vanja Moves
Language: English
Category: Health
New episodes: Weekly
Typical length: 19 min
Latest episode: 16 Aug 2026
Feed: RSS — paste into any podcast app
Apple Podcasts: podcasts.apple.com/podcast/id1816258373
Rights: 48ab9be0-acf0-11f0-b67e-adab12048117

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