One Percent Woman Podcast

Gabrielle Villermaux
  • 5.0 (2)
  • Self-Improvement
  • Updated Weekly

Empowering conversations and inspiring stories from female leaders about the journey of finding inner success through authenticity, alignment, and abundance.

  1. 6d ago

    How High-Achieving Women Can Body Recomp Without Wrecking Their Hormones

    APPLY FOR 1:1 COACHING : https://forms.gle/UPwTkPiqUnmGHtVA6 You've done the healing work. Your period is back, your gut feels better, you've broken the yo-yo dieting cycle — and your body finally feels like it's on your side. Now you're ready to actually change your body. But you're terrified of going backwards. This episode is for the woman who is caught between wanting results and wanting to protect everything she's worked so hard to build. In this episode, Gabby covers: The "too soft on yourself" traps that are keeping you stuckFrom the forever-healing identity to the permission slip gone too far — if you've been in healing mode so long it's become a comfort zone, this will hit home. What actually wrecks your hormonesIt's not one hard training block or one calorie deficit. It's the chronic stack — chronic dieting, chronic stress, chronic under-recovery — with no end in sight and no recovery built in. Gabby breaks down exactly what that does to your cortisol, thyroid, sex hormones, and why your body holds onto fat as a protective response. Why you might not need a deficit yetThe move that surprises women the most: spending time at maintenance with optimized training first. Gabby explains how body recomposition at maintenance works, why it protects your hormones, and how it sets you up for a more effective deficit down the road. How to run a deficit without dismantling your hormonesWhen a deficit is the right move, here's how to do it strategically: Managing your total stress load — not just your caloriesWhy aggressive cardio on top of heavy lifting during a deficit is a hormonal disasterDiet breaks: what they are, the physiology behind them, and why they're a tool not a failureReading your biofeedback (sleep, mood, cycle, training performance) as real dataReverse dieting out of the deficit — and why skipping this step is why most women end up back where they startedThe bottom line: You are in a better position than you think. But the approach has to match where your body actually is — not where you want to hurry it to be. ⁠APPLY FOR 1:1 COACHING : https://forms.gle/UPwTkPiqUnmGHtVA6⁠

    22 min

  2. Jun 2

    5 Mindsets Sabotaging Your Physique

    You're not stuck because you're lazy. You're not stuck because you don't know enough. You're stuck because of what you believe about your body, about effort, and about what it actually takes to change. In this episode, Im breaking down the five mindsets she sees in almost every high-achieving woman who comes to her after years of doing everything "right" and still not getting results. These aren't surface-level habit fixes. This is the deeper layer, the internal operating system running underneath all of your actions and why changing your behavior without addressing it first is exactly why nothing has worked so far. If you've ever pushed harder and gotten nowhere, told yourself you'll start when life calms down, or convinced yourself that structure equals restriction, this, episode is going to hit. In This Episode: — Why "more is better" is the exact belief destroying your metabolism and your hormones — and what I changed in my own training that proved it wrong — The subtle difference between wanting results fast and believing there's a finish line — and why that belief is keeping you in an endless restart cycle — Why being the most informed woman in the room is sometimes the thing keeping you the most stuck — The honest conversation about "I'm too busy right now" — and what you're actually saying when you keep pushing your health to the back burner — Why structure doesn't equal restriction — and what real restriction actually looks like when you zoom out Apply for 1:1 Coaching Here : https://forms.gle/b6ohvop4vyacTAKG6

    21 min

  3. May 26

    The Healthy Cortisol Lifestyle: How to Support Your Adrenals and Regulate Your Stress Response

    Everyone is talking about lowering cortisol — but nobody is talking about the fact that low cortisol is just as much of a problem as high cortisol. In today's episode I am giving you the full picture on adrenal health — how your HPA axis actually works, how chronic stress progresses from high cortisol burnout to full adrenal depletion, what each stage looks and feels like in real women's bodies, and the six lifestyle levers that actually move the needle on cortisol regulation. If you are exhausted, hormonally dysregulated, or feel like no matter what you do your body will not cooperate — this episode will change the way you think about stress and recovery. In this episode: Why the goal is healthy cortisol — not low cortisol How HPA axis dysregulation progresses from high to low cortisol over time The high cortisol client — what she looks like, feels like, and why caffeine and intense training make it worse The low cortisol client — and the cascade of dysfunction that comes with full adrenal depletion The six needle movers for adrenal health: circadian rhythm, energy availability, parasympathetic state, electrolytes and minerals, environment, and hidden stressors Why functional lab testing is often the missing piece when lifestyle changes alone are not enough

    31 min

  4. May 19

    The Identity Traits of Women Who Stay Fit and Lean Year Round

    Have you ever looked at a woman who seems to effortlessly stay in shape and wondered what she is doing differently? It is not her genetics. It is not her willpower. It is her identity — the beliefs she holds and the behaviors she has built around them. In today's episode I am pulling back the curtain on the five specific traits that separate women who get lasting results from women who stay stuck in the cycle of starting over. This one is equal parts mindset and strategy — and it might be the most important episode I have recorded this month. In this episode: Why automation beats motivation every single time How adaptability — not perfection — is what creates consistency The difference between moderation and restriction and how to build genuine trust around food Why the women who stay lean long term spend more time in maintenance than in a deficit How boundaries and self respect are non-negotiable traits of women who prioritize their health

    19 min

  5. May 12

    7 Health Beliefs I Changed My Mind On

    I have been in the health and fitness space long enough to have held a lot of opinions that I no longer believe and today I am being honest about all of them. From my bodybuilding days to eating disorder recovery to the functional health space, my views on nutrition, training, metabolism, stress, and wellness culture have shifted significantly. This episode is a raw, honest debrief on what I got wrong, what I have learned, and where I have landed. If you have ever felt confused by conflicting health information then this one is for you. In this episode: Why "everything in moderation" needs a complete reframe What I got wrong about meal timing in my calories in calories out era Why more lifting is not always better — and what actually moves the needle The difference between self love and self respect and why it matters for lasting change Why metabolism is cellular efficiency — not just calories burned Why managed stress is a growth tool — and rest is not laziness How the wellness industry is becoming the new diet culture

    25 min

  6. May 5

    The Pro-Metabolic Diet Protocol: How to Eat for Fat Loss, Hormonal Balance, and a Healthy Metabolism

    If you have been eating well, training consistently, and still not seeing the results you want — this episode is for you. Today I am breaking down what it actually means to eat for your metabolism, why a metabolism-first approach produces body recomposition instead of just weight loss, and the four nutritional pillars that support your hormones, gut, liver, and adrenals from the inside out. We also cover the metabolic accelerators that either amplify or completely undermine everything you are doing nutritionally. In this episode: Why losing weight and leaning out are not the same thing The four pillars of pro-metabolic nutrition and the hormonal systems each one supports The truth about meal timing, blood sugar stability, and cortisol Why your gut, liver, and inflammation levels directly impact your body composition The case for all three macronutrients — including carbs and fat The lifestyle factors that accelerate or destroy your metabolic health

    47 min

  7. Apr 28

    The Hidden Cost Of External Discipline For High Achievers

    You don't have a discipline problem. You have a direction problem. In this episode, Gabrielle breaks down why discipline stops feeling like a choice and starts feeling like punishment — and what it actually means to build discipline that lasts. She shares her own experience going from bikini competition to burnout, the difference between aesthetic discipline and healing discipline, and the one root-level shift that changes everything: moving from fear-based discipline to self-worth-based discipline. If you've ever felt like you're white-knuckling it, constantly starting over, or doing everything "right" and still feeling like something is off — this one is for you. In this episode: Why discipline feels like punishment and what to do about itThe real definition of discipline — and why most women have it pointed in the wrong directionAesthetic discipline vs. healing discipline and how to know which one you're inFear-based vs. self-worth-based discipline — and why one always falls apartWhat healing discipline actually looks like in practice (the unglamorous, uncelebrated version)

    19 min

  8. Apr 21

    Your Diet Isn't the Problem, Your Nervous System Is

    If you've been eating clean, training consistently, and still not seeing results — this episode is the missing piece nobody's talking about. Today I'm sharing something I wish I had understood years ago: the direct connection between your nervous system and your ability to lose fat. Not as a surface-level wellness trend, but as real physiology — and something I've experienced firsthand through my own health journey. I'm sharing the arc of my own story: what happened after my bikini competition in 2021, losing my period, the grief after losing my dad, years of trying to out-discipline a body that was stuck in survival mode, and where I am now — still healing, still in the middle of my own protocol, and learning more about my body than I ever have before. Because you can't out-discipline a dysregulated nervous system. And until your body feels safe, fat loss will always be a fight.

    23 min
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Ratings & Reviews

5
out of 5
2 Ratings

About

Empowering conversations and inspiring stories from female leaders about the journey of finding inner success through authenticity, alignment, and abundance.

Information

  • Creator
    Gabrielle Villermaux
  • Years Active
    2023 - 2026
  • Episodes
    156
  • Rating
    Clean
  • Copyright
    © Gabrielle Villermaux
  • Show Website
    One Percent Woman Podcast

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