Martina Raskova

Free n’ Fit

Health EN ↓ 188 episodes

Welcome to the Free n’ Fit podcast! I’m Martina Raskova, and I’m here to raise awareness about unhealthy relationships with food, eating disorders, and why diets don’t work. Having personally struggled with an eating disorder for 12 years, I’m very passionate about helping people understand that nutrition doesn’t need to be complicated. You absolutely do not have to follow a restricted diet or eat plain meals to achieve your dream body. If you are ready, let’s dive into it! Join me as we talk about breaking free from the yo-yo diet cycle and discovering how to enjoy your favorite foods while g...

Author

Martina Raskova

Episodes

#162 What NOT To Do After the Holidays 06.01.2026 19:00

Apply for coaching with me https://coach.vigorfit.ca/application FREE MASTERCLASS - “Why your diet is NOT working and how to RESET your metabolism https://youtu.be/4-pp3cQ6n1Y Get my FREE "FOOD FREEDOM" GUIDE coach.vigorfit.ca/bio CONNECT WITH ME ONLINE: Instagram: https://www.instagram.com/martina_fit_yyc/ Facebook: https://www.facebook.com/martina.raskova.1/ YouTube: https://www.youtube.com/@...

#162 Breaking Free From Diet Culture After 40 01.01.2026 41:02

#161 The Building Blocks of Pregnancy Nutrition 24.12.2025 19:10

Apply for coaching with me https://coach.vigorfit.ca/application FREE MASTERCLASS - “Why your diet is NOT working and how to RESET your metabolism https://youtu.be/4-pp3cQ6n1Y FREE METABOLIC ASSESSMENT https://link.vigorfit.ca/widget/form/7BOTM8srS3LIbqNMFO4J Get my FREE "FOOD FREEDOM" GUIDE coach.vigorfit.ca/bio CONNECT WITH ME ONLINE: Instagram: https://www.instagram.com/martina_fit_yyc/...

#160 You’re Not Eating Enough Protein 23.12.2025 14:43

Apply for coaching with me https://coach.vigorfit.ca/application FREE MASTERCLASS - “Why your diet is NOT working and how to RESET your metabolism https://youtu.be/4-pp3cQ6n1Y FREE METABOLIC ASSESSMENT https://link.vigorfit.ca/widget/form/7BOTM8srS3LIbqNMFO4J Get my FREE "FOOD FREEDOM" GUIDE coach.vigorfit.ca/bio CONNECT WITH ME ONLINE: Instagram: https://www.instagram.com/martina_fit_yyc/...

#159 Your December Survival Plan 17.12.2025 18:24

Apply for coaching with me https://coach.vigorfit.ca/application FREE MASTERCLASS - “Why your diet is NOT working and how to RESET your metabolism https://youtu.be/4-pp3cQ6n1Y FREE METABOLIC ASSESSMENT https://link.vigorfit.ca/widget/form/7BOTM8srS3LIbqNMFO4J Get my FREE "FOOD FREEDOM" GUIDE coach.vigorfit.ca/bio CONNECT WITH ME ONLINE: Instagram: https://www.instagram.com/martina_fit_yyc/...

#158 HOLIDAY HORMONES WHY YOU FEEL HUNGRY OR MOODIER IN DECEMBER? 08.12.2025 18:58

Apply for coaching with me https://coach.vigorfit.ca/application FREE MASTERCLASS - “Why your diet is NOT working and how to RESET your metabolism https://youtu.be/4-pp3cQ6n1Y FREE METABOLIC ASSESSMENT https://link.vigorfit.ca/widget/form/7BOTM8srS3LIbqNMFO4J Get my FREE "FOOD FREEDOM" GUIDE coach.vigorfit.ca/bio CONNECT WITH ME ONLINE: Instagram: https://www.instagram.com/martina_fit_yyc/...

#157 Why 90% of People Can’t Keep the Weight Off — And How to Be the Exception 05.12.2025 22:52

In this episode I break down why losing weight isn’t the real challenge — keeping it off is. We talk about the shame spiral, overcorrection, perfectionism, and the emotional burnout that pulls women back into the regain cycle. You’ll learn what actually makes long-term maintenance possible, why one “off day” never ruins anything, and the real habits that help you stop restarting every Monday and f...

#156 Why Your Body Isn’t Responding After 35 02.12.2025 23:12

In this episode I break down why your body stops responding after 35, what’s really happening with your hormones, metabolism, cravings, and energy, and how to finally work with your biology instead of fighting it. Apply for coaching with me https://coach.vigorfit.ca/application FREE MASTERCLASS - “Why your diet is NOT working and how to RESET your metabolism https://youtu.be/4-pp3cQ6n1Y FREE...

#155 The Truth About Drinking Alcohol After 35 28.11.2025 17:20

This episode dives into how alcohol actually affects women’s bodies, especially after 35, and why it can quietly stall progress even when everything else feels “on track.” Apply for coaching with me https://coach.vigorfit.ca/application FREE MASTERCLASS - “Why your diet is NOT working and how to RESET your metabolism https://youtu.be/4-pp3cQ6n1Y FREE METABOLIC ASSESSMENT https://link.vigorf...

#154 Comfort Food Season: What Your Cravings Really Mean 24.11.2025 20:09

This episode breaks down why comfort-food cravings hit harder in November and why it has nothing to do with willpower. I talk about the hormonal shifts that come with shorter days, how serotonin, melatonin, and cortisol influence mood and appetite, and why carbs feel extra soothing this time of year. Apply for coaching with me https://coach.vigorfit.ca/application FREE MASTERCLASS - “Why your...

#153 Breaking the “Good vs. Bad” Food Trap 20.11.2025 20:09

This episode is all about breaking the “good food vs bad food” mindset and how that belief can spiral into guilt, restriction, and an unhealthy relationship with eating. Apply for coaching with me https://coach.vigorfit.ca/application FREE MASTERCLASS - “Why your diet is NOT working and how to RESET your metabolism https://youtu.be/4-pp3cQ6n1Y FREE METABOLIC ASSESSMENT https://link.vigorfit...

#152 Building Muscle After 35: Your Body’s Best Investment 15.11.2025 14:31

In this episode, we dive into why muscle becomes the foundation of your health after 35. I break down how strength training impacts your hormones, metabolism, blood sugar, bone density, cognitive health, and even your long-term independence. You’ll learn why muscle is far more than “looking toned,” how it protects you from aging, and why it’s never too late to start. If you want better energy, str...

#151 EAT MORE AND LOSE WEIGHT WITH MY CLIENT JOCELYN 11.11.2025 46:51

Apply for coaching with me https://coach.vigorfit.ca/application FREE MASTERCLASS - “Why your diet is NOT working and how to RESET your metabolism https://youtu.be/4-pp3cQ6n1Y FREE METABOLIC ASSESSMENT https://link.vigorfit.ca/widget/form/7BOTM8srS3LIbqNMFO4J Get my FREE "FOOD FREEDOM" GUIDE coach.vigorfit.ca/bio CONNECT WITH ME ONLINE: Instagram: https://www.instagram.com/martina_fit_yyc/...

#150 The 5-Minute Trick to Fix Stress, Cravings, and Sleep 06.11.2025 14:32

Can’t shut off at night even when you’re exhausted? You’ll learn what’s really happening with your nervous system, how stress hormones affect your sleep and cravings, and the 5-minute reset that helps your body finally relax. Apply for coaching with me https://coach.vigorfit.ca/application FREE MASTERCLASS - “Why your diet is NOT working and how to RESET your metabolism https://youtu.be/4-pp3c...

#149 Train for Longevity, Not Just Looks 04.11.2025 15:29

In this episode, I’m talking about what it really means to train for longevity .. not just for looks. I used to chase aesthetics, track every calorie, and do double cardio, but it left me exhausted, anxious, and hormonally wrecked. I’ll share how shifting my focus to strength, muscle, and nourishment completely changed how I feel in my body. You’ll learn why muscle is your metabolic insurance poli...

#148 Breaking the Binge-Restrict Cycle — A Real Client Story 30.10.2025 1:12:29

Apply for coaching with me https://coach.vigorfit.ca/application FREE MASTERCLASS - “Why your diet is NOT working and how to RESET your metabolism https://youtu.be/4-pp3cQ6n1Y FREE METABOLIC ASSESSMENT https://link.vigorfit.ca/widget/form/7BOTM8srS3LIbqNMFO4J Get my FREE "FOOD FREEDOM" GUIDE coach.vigorfit.ca/bio CONNECT WITH ME ONLINE: Instagram: https://www.instagram.com/martina_fit_yyc/...

#147 Did I Just Gain 5 Pounds Overnight? 29.10.2025 11:11

This episode is for anyone who’s ever stepped on the scale after a night out and thought, “Did I just gain five pounds overnight?” We’re unpacking what’s actually happening in your body, why the scale goes up (hint: it’s not fat), and how to stop falling into the guilt-restrict-repeat cycle. I’m breaking down the truth about food labels, water retention, and why punishing yourself the next day onl...

#146 Metabolism Explained: How to Turn Your Body Back Into a Fat-Burning Machine. 24.10.2025 29:43

In this episode, we’re talking all things metabolism — what it actually is, what slows it down, and what helps it work better as you get older. I’m explaining why so many women feel stuck even when they’re doing “everything right,” and how things like muscle, food, stress, sleep, and daily movement all play a role. You’ll learn what really happens during years of dieting and why your body might be...

#145 The Truth About Carbs and Supplements for Women Over 35 20.10.2025 17:20

In this episode, we’re cutting through the noise around carbs and supplements..two areas where so many women are confused, especially in their 30s, 40s, and beyond. You’ll learn why carbs are actually essential for energy, fat loss, and hormone balance, and how to make smarter choices without cutting them out. We also talk about the four supplements that actually make a difference for women in dif...

#144 Reverse Dieting Explained—Why Eating More Can Actually Help You Get Leaner 15.10.2025 16:20

In this episode, I’m breaking down one of the most misunderstood concepts in the fitness world — reverse dieting. It’s the idea that eating more can actually help you lose fat, not gain it. Sounds wild, but if you’ve been stuck eating next to nothing and seeing zero results, this is exactly what you need to hear. I’ll explain why your metabolism adapts when you diet too long, how to rebuild it wit...

#143 The Fat Loss Hack You’re Probably Ignoring 13.10.2025 6:42

In this episode, I’m breaking down one of the most overlooked fat-loss hacks that has nothing to do with workouts or diets — it’s about what you do the rest of the day when you’re not in the gym. I’m talking about NEAT, the movement you do without realizing it that can make or break your results. You’ll learn how small daily actions like walking more, fidgeting, or even cleaning your house can bur...

#142 Does fat makes you fat? 10.10.2025 21:55

Apply for coaching with me https://coach.vigorfit.ca/application FREE MASTERCLASS - “Why your diet is NOT working and how to RESET your metabolism https://youtu.be/4-pp3cQ6n1Y FREE METABOLIC ASSESSMENT https://link.vigorfit.ca/widget/form/7BOTM8srS3LIbqNMFO4J Get my FREE "FOOD FREEDOM" GUIDE coach.vigorfit.ca/bio CONNECT WITH ME ONLINE: Instagram: https://www.instagram.com/martina_fit_yyc/...

#141 Why Eating Less Is Making You Gain Weight 06.10.2025 15:57

You might think eating less is the key to losing weight, but sometimes the real reason you’re stuck is because you’re not eating enough. In this episode, we talk about what happens when your body’s running on empty — low energy, stalled progress, constant cravings, and feeling moody or flat for no reason. I’ll walk you through how to spot the signs that you actually need more food, how to fuel bet...

#140 Why Keto Isn’t Working Anymore 03.10.2025 22:43

Cutting carbs can actually raise your cortisol and make fat loss harder, especially after 35. It slows your thyroid, tanks your sleep, raises cravings, and can even lead to muscle loss and blood sugar crashes. Most women end up eating less, doing more cardio, and feeling stuck — not because they’re doing it wrong, but because their body’s stressed out. Instead of fearing carbs, you need to fuel yo...

#139 What Happens When Women Cut Fat Too Low 01.10.2025 22:04

You’ve been taught to fear the exact foods your body needs. In this episode, we talk about why avoiding things like almond butter, salmon, and olive oil is actually hurting your hormones, energy, and fat loss — especially after 35. If you’re stuck in the low-calorie trap and still not seeing results, this one’s for you. Apply for coaching with me https://coach.vigorfit.ca/application FREE MAST...