Vita with Alita

Send us Fan MailSauna content is everywhere right now, and it’s starting to sound like you’re missing the secret to health if you’re not sweating in a cedar box a few times a week. I’m not buying the extremes, so I’m breaking down what saunas can genuinely support and what’s mostly wellness theatre.You’ll leave with simple guidelines for session length and frequency, plus a mindset shift that keeps sauna as what it really is: a zhuzh, not a foundation. If this helps you see your routine more clearly, subscribe, share it with a friend and leave a review so more people can find evidence-based wellness that actually works.I am happy we can share this journey of leveling up, together. Send me a text by clicking the link at the top of the description. I would love to hear from you :) See you next week! - Alita <3 Podcast WebsiteFollow the show on InstagramBlog posts for each episodeBecome a guest on the podcastThis material may be protected by copyright.This podcast is intended for general educational purposes only. The content discussed does not replace professional medical, nutritional, or fitness advice, diagnosis, or treatment. Individual needs and responses vary, especially with exercise and nutrition. Always consult with a qualified healthcare provider before making significant lifestyle changes.

Send us Fan MailA tiny injury can expose a big truth: most of us don’t have a “strong routine”, we have a routine that only works when conditions are perfect. After breaking my pinky playing basketball and needing surgery, I’m recording from a cast and facing how quickly my workouts, energy, focus and even basic tasks can fall apart. The surprise wasn’t the limitation, it was the mindset spiral: feeling behind, fearing lost progress and slipping into all-or-nothing thinking.If you want fitness, health and mindset tools that actually fit real life, subscribe, share this with a friend, and leave a review so more people can find the show.I am happy we can share this journey of leveling up, together. Send me a text by clicking the link at the top of the description. I would love to hear from you :) See you next week! - Alita <3 Podcast WebsiteFollow the show on InstagramBlog posts for each episodeBecome a guest on the podcastThis material may be protected by copyright.This podcast is intended for general educational purposes only. The content discussed does not replace professional medical, nutritional, or fitness advice, diagnosis, or treatment. Individual needs and responses vary, especially with exercise and nutrition. Always consult with a qualified healthcare provider before making significant lifestyle changes.

Send us Fan MailYour routine looks “perfect” on paper, so why does it suddenly feel like a weight you’re dragging around? We’re getting honest about the moment consistent women hit a wall: you’re working out, eating well, staying disciplined, yet your healthy lifestyle starts to feel heavy instead of supportive. That shift isn’t always a sign you’re doing something wrong. It can be a predictable psychological change where your identity as “the healthy one” pulls you away from what your body and mind actually need.To ground it in real life, I share how breaking my finger and getting stuck in a cast forced me to face that fear of “falling behind,” even though I know a few days won’t erase years of progress. The takeaway is simple but nuanced: keep the discipline, but widen your identity so flexibility and recovery are part of what it means to take care of yourself. If this hits home, follow the podcast, share it with a friend, and leave a review so more people can find evidence-based, sustainable wellness.I am happy we can share this journey of leveling up, together. Send me a text by clicking the link at the top of the description. I would love to hear from you :) See you next week! - Alita <3 Podcast WebsiteFollow the show on InstagramBlog posts for each episodeBecome a guest on the podcastThis material may be protected by copyright.This podcast is intended for general educational purposes only. The content discussed does not replace professional medical, nutritional, or fitness advice, diagnosis, or treatment. Individual needs and responses vary, especially with exercise and nutrition. Always consult with a qualified healthcare provider before making significant lifestyle changes.

Send us Fan MailYou don’t need a better workout plan. You need fewer choices.If you’ve ever felt “inconsistent” with fitness or nutrition, there’s a good chance the real problem isn’t discipline, it’s decision fatigue. When your feed is full of new routines, new rules and new experts every day, it’s easy to start a healthy habit and then abandon it the moment you see something that looks “better.” That cycle of starting over doesn’t mean you’re broken; it often means you’re trying to build a sustainable routine inside an environment where information overload is endemic.If this helps, subscribe so you don’t miss next week, share it with a friend who’s stuck restarting, and leave a review to help more people find evidence-based wellness that fits real life.I am happy we can share this journey of leveling up, together. Send me a text by clicking the link at the top of the description. I would love to hear from you :) See you next week! - Alita <3 Podcast WebsiteFollow the show on InstagramBlog posts for each episodeBecome a guest on the podcastThis material may be protected by copyright.This podcast is intended for general educational purposes only. The content discussed does not replace professional medical, nutritional, or fitness advice, diagnosis, or treatment. Individual needs and responses vary, especially with exercise and nutrition. Always consult with a qualified healthcare provider before making significant lifestyle changes.

Send us Fan MailPerfect morning routines are everywhere: early alarms, colour-coded calendars, green juice, matching sets and a life that looks calm 100% of the time. I love that content too, but I’ve noticed how quickly it can shift from motivating to quietly crushing, especially when the “that girl” lifestyle starts to feel like the definition of health instead of a curated highlight reel.Subscribe for more realistic, evidence-based wellness, share this with a friend who needs the reminder and leave a review so more people can find the show. What part of the “that girl” standard are you ready to let go of?I am happy we can share this journey of leveling up, together. Send me a text by clicking the link at the top of the description. I would love to hear from you :) See you next week! - Alita <3 Podcast WebsiteFollow the show on InstagramBlog posts for each episodeBecome a guest on the podcastThis material may be protected by copyright.This podcast is intended for general educational purposes only. The content discussed does not replace professional medical, nutritional, or fitness advice, diagnosis, or treatment. Individual needs and responses vary, especially with exercise and nutrition. Always consult with a qualified healthcare provider before making significant lifestyle changes.

Send us Fan MailThe hardest part about heavy world events isn’t only what we see on the screen. It’s what lingers after we put the phone down: the uncertainty, the sadness and that low background hum of stress that can follow you through an ordinary day. I share what’s been on my mind lately as someone with Lebanese roots, and why you can feel deeply affected even when you’re far away. Distance doesn’t erase connection, and it doesn’t make your emotional response any less real. I am happy we can share this journey of leveling up, together. Send me a text by clicking the link at the top of the description. I would love to hear from you :) See you next week! - Alita <3 Podcast WebsiteFollow the show on InstagramBlog posts for each episodeBecome a guest on the podcastThis material may be protected by copyright.This podcast is intended for general educational purposes only. The content discussed does not replace professional medical, nutritional, or fitness advice, diagnosis, or treatment. Individual needs and responses vary, especially with exercise and nutrition. Always consult with a qualified healthcare provider before making significant lifestyle changes.

Send us Fan MailPilates is everywhere right now and for good reason. It can make you feel stronger, more aligned and more connected to your body in a way that’s hard to replicate. But if Pilates is your only workout, are you actually covering what your body needs for long-term health, strength and longevity, especially as a woman?If this helped you rethink your routine, subscribe, share it with a friend and leave a review so more people can find evidence-based wellness that actually fits real life.I am happy we can share this journey of leveling up, together. Send me a text by clicking the link at the top of the description. I would love to hear from you :) See you next week! - Alita <3 Podcast WebsiteFollow the show on InstagramBlog posts for each episodeBecome a guest on the podcastThis material may be protected by copyright.This podcast is intended for general educational purposes only. The content discussed does not replace professional medical, nutritional, or fitness advice, diagnosis, or treatment. Individual needs and responses vary, especially with exercise and nutrition. Always consult with a qualified healthcare provider before making significant lifestyle changes.

Send us Fan MailBreakfast is one of those nutrition topics that can make you feel like you’re failing no matter what you do. One person swears it’s the most important meal of the day, another says to fast until noon and someone else calls coffee “breakfast.” When you stack all that advice together, it feels incongruous and honestly exhausting. I walk through what the research actually suggests about breakfast nutrition, then we get into intermittent fasting and time-restricted eating.If you want simple, evidence-based wellness for real life, hit subscribe, share this with a friend who’s confused by breakfast vs fasting and leave a review so more people can find the show. What does your ideal morning meal look like right now?I am happy we can share this journey of leveling up, together. Send me a text by clicking the link at the top of the description. I would love to hear from you :) See you next week! - Alita <3 Podcast WebsiteFollow the show on InstagramBlog posts for each episodeBecome a guest on the podcastThis material may be protected by copyright.This podcast is intended for general educational purposes only. The content discussed does not replace professional medical, nutritional, or fitness advice, diagnosis, or treatment. Individual needs and responses vary, especially with exercise and nutrition. Always consult with a qualified healthcare provider before making significant lifestyle changes.

Send us Fan MailStress doesn’t always look like a crisis. Sometimes it’s the chair you sit in all day, the endless pings on your phone, or the tiny choices that pile up until your willpower is toast. I dig into six hidden stressors and share simple, evidence-based steps that fit real life.Walk away with a clear, calm playbook to design days that work for you, not against you. If this helped, follow the show, share it with a friend who needs a reset, and leave a quick rating so more people can find these tools. What’s the one change you’ll start this week?I am happy we can share this journey of leveling up, together. Send me a text by clicking the link at the top of the description. I would love to hear from you :) See you next week! - Alita <3 Podcast WebsiteFollow the show on InstagramBlog posts for each episodeBecome a guest on the podcastThis material may be protected by copyright.This podcast is intended for general educational purposes only. The content discussed does not replace professional medical, nutritional, or fitness advice, diagnosis, or treatment. Individual needs and responses vary, especially with exercise and nutrition. Always consult with a qualified healthcare provider before making significant lifestyle changes.

Send us Fan MailA strong workout feels amazing, but what happens to your health when the rest of your day is spent in a chair? We dig into why the benefits of a single training session can be evanescent when your default is sedentary and how tiny, consistent bouts of movement change the story. Drawing on research about breaking up long sitting periods, we explain how short movement breaks improve post-meal glucose, lower insulin demands and even help with blood pressure and focus. If this resonated, follow the show, share it with a friend, and leave a quick review so we can reach more listeners and bring you fresh, evidence-based wellness each week.I am happy we can share this journey of leveling up, together. Send me a text by clicking the link at the top of the description. I would love to hear from you :) See you next week! - Alita <3 Podcast WebsiteFollow the show on InstagramBlog posts for each episodeBecome a guest on the podcastThis material may be protected by copyright.This podcast is intended for general educational purposes only. The content discussed does not replace professional medical, nutritional, or fitness advice, diagnosis, or treatment. Individual needs and responses vary, especially with exercise and nutrition. Always consult with a qualified healthcare provider before making significant lifestyle changes.

Send us Fan MailFeeling scatterbrained from constant pings and endless feeds? I dive into six gentle, real-life habits that lower the noise, sharpen your focus and make mornings feel human again. My goal is not a dramatic overhaul, but a kinder daily rhythm you can actually keep.If this resonates, follow the show, share it with a friend who needs a little less noise and let me know which habit you’ll try first. Your feedback helps me grow and bring you new evidence-based wellness every week!I am happy we can share this journey of leveling up, together. Send me a text by clicking the link at the top of the description. I would love to hear from you :) See you next week! - Alita <3 Podcast WebsiteFollow the show on InstagramBlog posts for each episodeBecome a guest on the podcastThis material may be protected by copyright.This podcast is intended for general educational purposes only. The content discussed does not replace professional medical, nutritional, or fitness advice, diagnosis, or treatment. Individual needs and responses vary, especially with exercise and nutrition. Always consult with a qualified healthcare provider before making significant lifestyle changes.

Send us Fan MailFeeling exhausted even though you’re “doing everything right”? We take aim at the real culprit behind burnout for high-capacity women: unmanaged boundaries that leak energy in small, constant ways. Instead of chasing more motivation, we map the everyday habits that keep your nervous system on high alert and steal the focus you need for training, sleep and joy.If this resonates, share it with a friend who’s always tired and thinks the fix is to push harder. Subscribe, leave a review and tell us: which boundary will you practise first?I am happy we can share this journey of leveling up, together. Send me a text by clicking the link at the top of the description. I would love to hear from you :) See you next week! - Alita <3 Podcast WebsiteFollow the show on InstagramBlog posts for each episodeBecome a guest on the podcastThis material may be protected by copyright.This podcast is intended for general educational purposes only. The content discussed does not replace professional medical, nutritional, or fitness advice, diagnosis, or treatment. Individual needs and responses vary, especially with exercise and nutrition. Always consult with a qualified healthcare provider before making significant lifestyle changes.

Send us Fan MailStop chasing fixes for a problem you don’t have. You’re not broken, and the harder you try to bully your body into submission, the faster burnout arrives. We offer a grounded, evidence-based path to change that respects biology, honours boundaries and builds real confidence you can feel in daily life.If this resonates, follow along on Instagram for more real-life, research-backed tools and send us a message with what you’re navigating right now. Subscribe, share this with a friend who needs it, and leave a review to help others find the show.I am happy we can share this journey of leveling up, together. Send me a text by clicking the link at the top of the description. I would love to hear from you :) See you next week! - Alita <3 Podcast WebsiteFollow the show on InstagramBlog posts for each episodeBecome a guest on the podcastThis material may be protected by copyright.This podcast is intended for general educational purposes only. The content discussed does not replace professional medical, nutritional, or fitness advice, diagnosis, or treatment. Individual needs and responses vary, especially with exercise and nutrition. Always consult with a qualified healthcare provider before making significant lifestyle changes.

Send us Fan MailWhat if your wellness plan actually made life feel lighter instead of tighter? This conversation pulls back the curtain on the ten lessons that transformed a rigid, all-or-nothing approach into a flexible, sustainable practice that holds up under birthdays, deadlines and messy weeks. If this resonated, follow the new Instagram linked in the description, share the episode with a friend who needs it and leave a review to help others find the show. Which lesson are you trying first?I am happy we can share this journey of leveling up, together. Send me a text by clicking the link at the top of the description. I would love to hear from you :) See you next week! - Alita <3 Podcast WebsiteFollow the show on InstagramBlog posts for each episodeBecome a guest on the podcastThis material may be protected by copyright.This podcast is intended for general educational purposes only. The content discussed does not replace professional medical, nutritional, or fitness advice, diagnosis, or treatment. Individual needs and responses vary, especially with exercise and nutrition. Always consult with a qualified healthcare provider before making significant lifestyle changes.

Send us Fan MailEver feel “disciplined” on paper yet drained in real life? I’ve been there. Today I unpack how moving from macro obsession to true nourishment unlocked better energy, stronger training sessions and a calmer relationship with food.If this resonates, subscribe, share the episode with a friend and leave a quick review. Tell me what small addition you’ll try this week and text us from the link in the description so we can feature your ideas and questions in a future show.I am happy we can share this journey of leveling up, together. Send me a text by clicking the link at the top of the description. I would love to hear from you :) See you next week! - Alita <3 Podcast WebsiteFollow the show on InstagramBlog posts for each episodeBecome a guest on the podcastThis material may be protected by copyright.This podcast is intended for general educational purposes only. The content discussed does not replace professional medical, nutritional, or fitness advice, diagnosis, or treatment. Individual needs and responses vary, especially with exercise and nutrition. Always consult with a qualified healthcare provider before making significant lifestyle changes.

Send us Fan MailSix-pack culture promises quick fixes; the human body offers a far better story. I dig into what abs actually are, why they matter for posture and stability, and how to approach fat loss without falling for spot reduction myths or punishing routines. Our goal is to build a stronger, smarter core and a healthier mindset by pairing science with practical steps you can sustain.Enjoyed the conversation? Subscribe, leave a review and share this episode with a friend who needs a realistic roadmap to core strength and sustainable results.References for this episode:Yiğiter N. Core exercise as a non-pharmacological strategy for improving metabolic health in prediabetic women. J Womens Health. 2025. https://pubmed.ncbi.nlm.nih.gov/40428900/Irwin ML, Yasui Y, Ulrich CM, Bowen DJ, Rudolph RE, Schwartz SM, McTiernan A. Effect of exercise on total and intra-abdominal body fat in postmenopausal women: A randomized controlled trial. JAMA. 2003. https://pubmed.ncbi.nlm.nih.gov/12525233/Vispute SS, Smith JD, LeCheminant JD, Hurley KS. The effect of abdominal exercise on abdominal fat. J Strength Cond Res. 2011. https://pubmed.ncbi.nlm.nih.gov/21804427/Jayedi A, Soltani S, Motlagh SZ, Emadi A, Shab-Bidar S. Aerobic exercise and body fat reduction: Meta-analysis. JAMA Netw Open. 2024. https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2828487Wu X, Zhang C, Liang Z, Liang Y, Li Y, Qiu J. Exercise combined with a low-calorie diet improves body composition, attenuates muscle mass loss, and regulates appetite in women with high body fat. Sports (Basel). 2024;12(4):91. https://pubmed.ncbi.nlm.nih.gov/38668559/Xie Y, et al. Effects of combined exercise and dietary interventions on body composition: Systematic review & network meta-analysis. Nutrition Studies. 2024. https://pubmed.ncbi.nlm.nih.gov/39275322/van Gemert WA, van der Ploeg HP, Jones A, et al. Effect of diet with or without exercise on abdominal fat in postmenopausal women. BMC Public Health. 2019;19:xxx. https://pubmed.ncbi.nlm.nih.gov/30744621/I am happy we can share this journey of leveling up, together. Send me a text by clicking the link at the top of the description. I would love to hear from you :) See you next week! - Alita <3 Podcast WebsiteFollow the show on InstagramBlog posts for each episodeBecome a guest on the podcastThis material may be protected by copyright.This podcast is intended for general educational purposes only. The content discussed does not replace professional medical, nutritional, or fitness advice, diagnosis, or treatment. Individual needs and responses vary, especially with exercise and nutrition. Always consult with a qualified healthcare provider before making significant lifestyle changes.

Send us Fan MailThe January rush doesn’t have to feel like a spotlight on everything you don’t know. We break down the small behaviours that instantly lower anxiety, raise confidence and make you look like the typical gym goer.If this episode helped you feel calmer about training, follow the show, share it with a friend who’s starting out and leave a quick review so others can find it. What’s the one gym rule you think everyone should learn first?I am happy we can share this journey of leveling up, together. Send me a text by clicking the link at the top of the description. I would love to hear from you :) See you next week! - Alita <3 Podcast WebsiteFollow the show on InstagramBlog posts for each episodeBecome a guest on the podcastThis material may be protected by copyright.This podcast is intended for general educational purposes only. The content discussed does not replace professional medical, nutritional, or fitness advice, diagnosis, or treatment. Individual needs and responses vary, especially with exercise and nutrition. Always consult with a qualified healthcare provider before making significant lifestyle changes.

Send us Fan MailWe’re kicking off 2026 with my 26 resolutions that favour flexibility, self-respect and steady progress over guilt and grind. Instead of rigid checklists, we build simple, salutary habits that support energy, sleep, connection, and confidence. Subscribe, share with a friend who needs a fresh start and leave a review with the one resolution you’re claiming for 2026.I am happy we can share this journey of leveling up, together. Send me a text by clicking the link at the top of the description. I would love to hear from you :) See you next week! - Alita <3 Podcast WebsiteFollow the show on InstagramBlog posts for each episodeBecome a guest on the podcastThis material may be protected by copyright.This podcast is intended for general educational purposes only. The content discussed does not replace professional medical, nutritional, or fitness advice, diagnosis, or treatment. Individual needs and responses vary, especially with exercise and nutrition. Always consult with a qualified healthcare provider before making significant lifestyle changes.

Send us Fan MailResolutions usually promise a brand-new you by January 1, then fizzle by February. We’re taking a different path: becoming, not resolving. In this reflective year-end conversation, we unpack why willpower-heavy plans collapse and how identity-based habits make change feel natural rather than forced. When actions align with who we believe we are, even small steps compound into meaningful, sustainable growth.Subscribe, share with a friend who needs a gentler way to grow, and leave a review with the value you’re choosing to lead with this year.I am happy we can share this journey of leveling up, together. Send me a text by clicking the link at the top of the description. I would love to hear from you :) See you next week! - Alita <3 Podcast WebsiteFollow the show on InstagramBlog posts for each episodeBecome a guest on the podcastThis material may be protected by copyright.This podcast is intended for general educational purposes only. The content discussed does not replace professional medical, nutritional, or fitness advice, diagnosis, or treatment. Individual needs and responses vary, especially with exercise and nutrition. Always consult with a qualified healthcare provider before making significant lifestyle changes.

Send us Fan MailThe loudest moments aren’t always the ones that shape us. As the new year approaches and timelines flood with highlight reels, we take a gentler path: redefining progress by what happens in silence. We unpack how identity strengthens during uncertainty, why social comparison skews our sense of timing and how emotional regulation, restraint and inner calm become the real markers of success. If you’re feeling “behind,” this conversation offers a reset - less pressure to perform and more trust in the work no one sees.If this resonates, subscribe, share with a friend who needs a calm reminder, and leave a review to help others find the show. What quiet win are you honouring this week?I am happy we can share this journey of leveling up, together. Send me a text by clicking the link at the top of the description. I would love to hear from you :) See you next week! - Alita <3 Podcast WebsiteFollow the show on InstagramBlog posts for each episodeBecome a guest on the podcastThis material may be protected by copyright.This podcast is intended for general educational purposes only. The content discussed does not replace professional medical, nutritional, or fitness advice, diagnosis, or treatment. Individual needs and responses vary, especially with exercise and nutrition. Always consult with a qualified healthcare provider before making significant lifestyle changes.

Send us Fan MailWhat if exercise stopped feeling like penance and started feeling like care? We explore why so many smart, motivated people lose their spark for movement and how to rebuild a joyful, sustainable practice that supports real life.If our take resonates, subscribe, share this episode with a friend who needs a gentler path back to exercise, and leave a quick review - your support helps more people rediscover joyful movement.I am happy we can share this journey of leveling up, together. Send me a text by clicking the link at the top of the description. I would love to hear from you :) See you next week! - Alita <3 Podcast WebsiteFollow the show on InstagramBlog posts for each episodeBecome a guest on the podcastThis material may be protected by copyright.This podcast is intended for general educational purposes only. The content discussed does not replace professional medical, nutritional, or fitness advice, diagnosis, or treatment. Individual needs and responses vary, especially with exercise and nutrition. Always consult with a qualified healthcare provider before making significant lifestyle changes.

Send us Fan MailReady to trade pressure for principles? We’re unpacking six stubborn fitness myths that hold women back and replacing them with clear, science-backed steps you can actually use. From the fear of “getting bulky” to the false promise of spot reduction, we walk through what really changes your body: strength, protein, recovery, and consistency.If this resonated, follow the show, share it with a friend who needs some gym peace of mind, and drop a review telling us which myth you’re letting go of next.I am happy we can share this journey of leveling up, together. Send me a text by clicking the link at the top of the description. I would love to hear from you :) See you next week! - Alita <3 Podcast WebsiteFollow the show on InstagramBlog posts for each episodeBecome a guest on the podcastThis material may be protected by copyright.This podcast is intended for general educational purposes only. The content discussed does not replace professional medical, nutritional, or fitness advice, diagnosis, or treatment. Individual needs and responses vary, especially with exercise and nutrition. Always consult with a qualified healthcare provider before making significant lifestyle changes.

Send us Fan MailYou don’t need to feel “old” to start caring about longevity. The choices you make in your twenties are quietly building the body, brain, and resilience you’ll live in for decades. We explore a grounded, doable approach to aging well that centres on vitality: strength you can feel, energy you can trust, and habits that survive real life.Ready to build the foundation your future self will love? Follow the show, share this episode with a friend, and leave a quick review to help more women choose vitality over vibes.I am happy we can share this journey of leveling up, together. Send me a text by clicking the link at the top of the description. I would love to hear from you :) See you next week! - Alita <3 Podcast WebsiteFollow the show on InstagramBlog posts for each episodeBecome a guest on the podcastThis material may be protected by copyright.This podcast is intended for general educational purposes only. The content discussed does not replace professional medical, nutritional, or fitness advice, diagnosis, or treatment. Individual needs and responses vary, especially with exercise and nutrition. Always consult with a qualified healthcare provider before making significant lifestyle changes.

Send us Fan MailWant a discipline plan you’ll actually use? We break down ten practical steps that turn good intentions into daily follow-through - without waiting on motivation or living in hustle mode. The core idea is simple: engineer your environment so the right choice is the easy choice, then protect a tiny daily baseline that you can hit even on tough days. From there, momentum does the heavy lifting.Enjoyed the conversation? Follow the show, share it with a friend who needs a reset, and leave a quick review so more people can find it. What’s the one baseline habit you’ll commit to this week?I am happy we can share this journey of leveling up, together. Send me a text by clicking the link at the top of the description. I would love to hear from you :) See you next week! - Alita <3 Podcast WebsiteFollow the show on InstagramBlog posts for each episodeBecome a guest on the podcastThis material may be protected by copyright.This podcast is intended for general educational purposes only. The content discussed does not replace professional medical, nutritional, or fitness advice, diagnosis, or treatment. Individual needs and responses vary, especially with exercise and nutrition. Always consult with a qualified healthcare provider before making significant lifestyle changes.

Send us Fan MailWhat if the missing link between your effort and your results is the thing you keep skipping: rest? We go straight at hustle culture and make the case that sleep and recovery are not indulgences but the engine of strength, clarity, and consistency.You’ll leave with a clear plan to schedule rest like a training session and treat it as non-negotiable. Expect honest reminders, science you can use, and a gentle push to protect your energy so you can perform better tomorrow. If this spoke to you, subscribe, share it with a friend who’s been grinding non-stop, and leave a review telling us one rest habit you’ll try this week.I am happy we can share this journey of leveling up, together. Send me a text by clicking the link at the top of the description. I would love to hear from you :) See you next week! - Alita <3 Podcast WebsiteFollow the show on InstagramBlog posts for each episodeBecome a guest on the podcastThis material may be protected by copyright.This podcast is intended for general educational purposes only. The content discussed does not replace professional medical, nutritional, or fitness advice, diagnosis, or treatment. Individual needs and responses vary, especially with exercise and nutrition. Always consult with a qualified healthcare provider before making significant lifestyle changes.

Send us Fan MailThe pursuit of “clean” can quietly morph into pressure, guilt, and a shrinking life. We unpack how well-intentioned habits slide into orthorexia, why restriction reliably backfires, and what it looks like to choose nourishment over perfection without losing your sense of care.If you’ve wondered whether discipline has crossed into obsession, this conversation helps you reset. Expect practical takeaways you can use today and a compassionate frame that makes change feel possible. If this resonated, tap follow, share it with a friend, and leave a quick review to help more people build a kinder relationship with food.I am happy we can share this journey of leveling up, together. Send me a text by clicking the link at the top of the description. I would love to hear from you :) See you next week! - Alita <3 Podcast WebsiteFollow the show on InstagramBlog posts for each episodeBecome a guest on the podcastThis material may be protected by copyright.This podcast is intended for general educational purposes only. The content discussed does not replace professional medical, nutritional, or fitness advice, diagnosis, or treatment. Individual needs and responses vary, especially with exercise and nutrition. Always consult with a qualified healthcare provider before making significant lifestyle changes.

Send us Fan MailIf you’ve ever told yourself “I’ll start on Monday” while your gym clothes collect dust, this conversation is the reset you’ve been waiting for. We return from a chaotic season and get honest about what it really takes to begin again without burning out: lowering the barrier to entry, putting workouts on the calendar like a meeting you can’t skip, and celebrating small wins that build momentum.Ready to trade perfection for consistency? Hit follow, share this with a friend who needs a gentle nudge, and leave a quick review telling us the one tiny action you’ll take this week.Paper discussed in this episode: Kaushal N, Rhodes RE. Exercise habit formation in new gym members: a longitudinal study. J Behav Med. 2015 Aug;38(4):652-63. doi: 10.1007/s10865-015-9640-7. Epub 2015 Apr 8. PMID: 25851609.I am happy we can share this journey of leveling up, together. Send me a text by clicking the link at the top of the description. I would love to hear from you :) See you next week! - Alita <3 Podcast WebsiteFollow the show on InstagramBlog posts for each episodeBecome a guest on the podcastThis material may be protected by copyright.This podcast is intended for general educational purposes only. The content discussed does not replace professional medical, nutritional, or fitness advice, diagnosis, or treatment. Individual needs and responses vary, especially with exercise and nutrition. Always consult with a qualified healthcare provider before making significant lifestyle changes.

Send us Fan MailEver woken up with that perfect flat stomach only to feel like you've swallowed a beach ball by lunchtime? You're not alone, and contrary to what social media might have you believe, this experience is completely normal. Stop fighting against your biology and start appreciating the complex, efficient system that keeps you thriving - occasional bloating and all. Your relationship with your body deserves this healthier perspective.Paper discussed in this episode: Mayer, E.A., Ryu, H.J. & Bhatt, R.R. The neurobiology of irritable bowel syndrome. Mol Psychiatry 28, 1451–1465 (2023). https://doi.org/10.1038/s41380-023-01972-wI am happy we can share this journey of leveling up, together. Send me a text by clicking the link at the top of the description. I would love to hear from you :) See you next week! - Alita <3 Podcast WebsiteFollow the show on InstagramBlog posts for each episodeBecome a guest on the podcastThis material may be protected by copyright.This podcast is intended for general educational purposes only. The content discussed does not replace professional medical, nutritional, or fitness advice, diagnosis, or treatment. Individual needs and responses vary, especially with exercise and nutrition. Always consult with a qualified healthcare provider before making significant lifestyle changes.

Send us Fan MailYour body is a remarkable machine that's constantly adapting to the challenges you present it. But have you ever wondered what's actually happening inside when you're huffing and puffing through a cardio workout? Your body is always trying to become the best version of itself. Cardio is simply your way of giving it the stimulus it needs to transform. Listen now and discover a deeper appreciation for that next workout!I am happy we can share this journey of leveling up, together. Send me a text by clicking the link at the top of the description. I would love to hear from you :) See you next week! - Alita <3 Podcast WebsiteFollow the show on InstagramBlog posts for each episodeBecome a guest on the podcastThis material may be protected by copyright.This podcast is intended for general educational purposes only. The content discussed does not replace professional medical, nutritional, or fitness advice, diagnosis, or treatment. Individual needs and responses vary, especially with exercise and nutrition. Always consult with a qualified healthcare provider before making significant lifestyle changes.

Send us Fan MailEver pause to marvel at the miracle that is your existence? Whether you're taking a walk, driving, or simply relaxing with a cup of tea, this episode serves as the perfect companion for a moment of mindful appreciation. Take a breath, listen, and rediscover the everyday magic that surrounds you.I am happy we can share this journey of leveling up, together. Send me a text by clicking the link at the top of the description. I would love to hear from you :) See you next week! - Alita <3 Podcast WebsiteFollow the show on InstagramBlog posts for each episodeBecome a guest on the podcastThis material may be protected by copyright.This podcast is intended for general educational purposes only. The content discussed does not replace professional medical, nutritional, or fitness advice, diagnosis, or treatment. Individual needs and responses vary, especially with exercise and nutrition. Always consult with a qualified healthcare provider before making significant lifestyle changes.

Send us Fan MailMindfulness has become such a buzzword that we often roll our eyes at phrases like "be present" or "enjoy the moment" without truly understanding their power. But what if these clichéd expressions actually hold the key to transforming our daily experience?What would change if you experienced life as mindfully as your dog does on your daily walk? Listen to discover how small moments of awareness can transform your entire perspective.Paper discussed in this episode: Anderson, Scott A. MS1; Haraldsdottir, Kristin PhD2; Watson, Drew MD, MS3. Mindfulness in Athletes. Current Sports Medicine Reports 20(12):p 655-660, December 2021. | DOI: 10.1249/JSR.0000000000000919 Episode cover: https://thetrek.co/appalachian-trail/health-mindfulness/I am happy we can share this journey of leveling up, together. Send me a text by clicking the link at the top of the description. I would love to hear from you :) See you next week! - Alita <3 Podcast WebsiteFollow the show on InstagramBlog posts for each episodeBecome a guest on the podcastThis material may be protected by copyright.This podcast is intended for general educational purposes only. The content discussed does not replace professional medical, nutritional, or fitness advice, diagnosis, or treatment. Individual needs and responses vary, especially with exercise and nutrition. Always consult with a qualified healthcare provider before making significant lifestyle changes.

Send us Fan MailEver wondered if yoga is truly worth the hype? Beyond the trendy Instagram poses and fitness tracker metrics lies a practice with thousands of years of wisdom, and surprisingly robust scientific support.Yoga isn't just another workout. The word itself comes from Sanskrit meaning "unity," emphasizing harmony between mind, body, and spirit. While physical poses receive the most attention, the true essence of yoga lies in its ability to ground us, connect us with our bodies, and bring awareness to our breath. Those dedicated yogis who seem so calm and centered? They've tapped into something deeper than just physical flexibility.Paper Discussed in this episode: Giridharan S. Beyond the Mat: Exploring the Potential Clinical Benefits of Yoga on Epigenetics and Gene Expression: A Narrative Review of the Current Scientific Evidence. Int J Yoga. 2023 May-Aug;16(2):64-71. doi: 10.4103/ijoy.ijoy_141_23. Epub 2023 Nov 21. PMID: 38204768; PMCID: PMC10775846.I am happy we can share this journey of leveling up, together. Send me a text by clicking the link at the top of the description. I would love to hear from you :) See you next week! - Alita <3 Podcast WebsiteFollow the show on InstagramBlog posts for each episodeBecome a guest on the podcastThis material may be protected by copyright.This podcast is intended for general educational purposes only. The content discussed does not replace professional medical, nutritional, or fitness advice, diagnosis, or treatment. Individual needs and responses vary, especially with exercise and nutrition. Always consult with a qualified healthcare provider before making significant lifestyle changes.

Send us Fan MailWelcome back Vita with Alita family! Taking back control from social media platforms can be the most liberating decision we make for our mental health and personal growth. After five years of being social media-free, I share why disconnecting from these addictive platforms has transformed my life for the better.• Research shows frequent social media use correlates with decreased self-esteem, depression, and anxiety, particularly in young users (Paper discussed in this episode: Liu, T.; Cheng, Y.; Luo, Y.; Wang, Z.; Pang, P.C.-I.; Xia, Y.; Lau, Y. The Impact of Social Media on Children’s Mental Health: A Systematic Scoping Review. Healthcare 2024, 12, 2391. https://doi.org/10.3390/healthcare12232391I am happy we can share this journey of leveling up, together. Send me a text by clicking the link at the top of the description. I would love to hear from you :) See you next week! - Alita <3 Podcast WebsiteFollow the show on InstagramBlog posts for each episodeBecome a guest on the podcastThis material may be protected by copyright.This podcast is intended for general educational purposes only. The content discussed does not replace professional medical, nutritional, or fitness advice, diagnosis, or treatment. Individual needs and responses vary, especially with exercise and nutrition. Always consult with a qualified healthcare provider before making significant lifestyle changes.

Send us Fan MailWelcome back Vita with Alita family! This week, we dive into the world of all things strength training! I share 10 lessons that I've learned over my years of training that you can use in and out of the gym. I am a strong advocate and believer that everyone should strength train (if you are able to!) because it can truly change your life. I am happy we can share this journey of leveling up, together. Send me a text by clicking the link at the top of the description. I would love to hear from you :) See you next week! - Alita <3 Podcast WebsiteFollow the show on InstagramBlog posts for each episodeBecome a guest on the podcastThis material may be protected by copyright.This podcast is intended for general educational purposes only. The content discussed does not replace professional medical, nutritional, or fitness advice, diagnosis, or treatment. Individual needs and responses vary, especially with exercise and nutrition. Always consult with a qualified healthcare provider before making significant lifestyle changes.

Send us Fan MailWelcome to another episode of Vita with Alita! We are slightly shifting gears this week! Instead of bringing you a scientific paper to discuss, I am going to use my own observations and experiences volunteering with individuals with intellectual disabilities to draw on 10 lessons that I have learned from them to enhance my life. I look forward to sharing my positive experiences with you and I hope that my personal interactions inspire you to to look at life from a different perspective and better appreciate individuals with intellectual disabilities. * Special Olympics Website: https://www.specialolympics.org/about/intellectual-disabilities/what-is-intellectual-disabilityI am happy we can share this journey of leveling up, together. Send me a text by clicking the link at the top of the description. I would love to hear from you :) See you next week! - Alita <3 Podcast WebsiteFollow the show on InstagramBlog posts for each episodeBecome a guest on the podcastThis material may be protected by copyright.This podcast is intended for general educational purposes only. The content discussed does not replace professional medical, nutritional, or fitness advice, diagnosis, or treatment. Individual needs and responses vary, especially with exercise and nutrition. Always consult with a qualified healthcare provider before making significant lifestyle changes.

Send us Fan MailWelcome to the third episode of Vita with Alita! I am super excited to dive into today's topic: CHOICES!!!! In a world where we have SOOOOO many options for almost e-v-e-r-y s-i-n-g-l-e thing - I for one, am just confused. How do you go about navigating the sea of options? Where do you begin? Having more options is better...right? Is more truly more? Tune in to find out!* Paper discussed in this episode: Greifeneder R, Scheibehenne B, Kleber N. Less may be more when choosing is difficult: choice complexity and too much choice. Acta Psychol (Amst). 2010 Jan;133(1):45-50. doi: 10.1016/j.actpsy.2009.08.005. Epub 2009 Sep 19. PMID: 19766972I am happy we can share this journey of leveling up, together. Send me a text by clicking the link at the top of the description. I would love to hear from you :) See you next week! - Alita <3 Podcast WebsiteFollow the show on InstagramBlog posts for each episodeBecome a guest on the podcastThis material may be protected by copyright.This podcast is intended for general educational purposes only. The content discussed does not replace professional medical, nutritional, or fitness advice, diagnosis, or treatment. Individual needs and responses vary, especially with exercise and nutrition. Always consult with a qualified healthcare provider before making significant lifestyle changes.

Send us Fan MailWelcome to the second episode of Vita with Alita and thank you for tuning in! In today's episode, we discuss all things journaling: What is it? What are different forms or journaling? Should you journal? We also discuss some points to consider if you do chose to journal, to truly reap all the benefits of the habit.* Paper discussed in this episode: Ullrich, P.M., Lutgendorf, S.K. Journaling about stressful events: Effects of cognitive processing and emotional expression. ann. behav. med. 24, 244–250 (2002). https://doi.org/10.1207/S15324796ABM2403_10 * Journal mentioned in this episode (from amazon): The Gratitude Journal RUIFUNETEK A5 Daily Gratitude Journals, Effective Hardcover Gratitude Journal, Five Minutes Guide Daily Planner for More Happiness, Positivity, Affirmation, MindfulnessI am happy we can share this journey of leveling up, together. Send me a text by clicking the link at the top of the description. I would love to hear from you :) See you next week! - Alita <3 Podcast WebsiteFollow the show on InstagramBlog posts for each episodeBecome a guest on the podcastThis material may be protected by copyright.This podcast is intended for general educational purposes only. The content discussed does not replace professional medical, nutritional, or fitness advice, diagnosis, or treatment. Individual needs and responses vary, especially with exercise and nutrition. Always consult with a qualified healthcare provider before making significant lifestyle changes.

Send us Fan MailWelcome to the first episode of Vita with Alita and thank you for tuning in! After this episode, you will better know me (Alita), your host, and what you can gain from joining me every week. We also dive into a discussion about the uncertainty of the future and how it can impact some of your decision-making. * Paper discussed in this episode: Milkman, Katherine L., Unsure What the Future Will Bring? You May Overindulge: Uncertainty Increases the Appeal of Wants over Shoulds (July 9, 2011). Available at SSRN: https://ssrn.com/abstract=1393535 or http://dx.doi.org/10.2139/ssrn.139353I am happy we can share this journey of leveling up, together. Send me a text by clicking the link at the top of the description. I would love to hear from you :) See you next week! - Alita <3 Podcast WebsiteFollow the show on InstagramBlog posts for each episodeBecome a guest on the podcastThis material may be protected by copyright.This podcast is intended for general educational purposes only. The content discussed does not replace professional medical, nutritional, or fitness advice, diagnosis, or treatment. Individual needs and responses vary, especially with exercise and nutrition. Always consult with a qualified healthcare provider before making significant lifestyle changes.

Send us Fan MailWelcome to Vita with Alita! It is wonderful to have you here. I am happy we can share this journey of leveling up, together. Send me a text by clicking the link at the top of the description. I would love to hear from you :) See you next week! - Alita <3 Podcast WebsiteFollow the show on InstagramBlog posts for each episodeBecome a guest on the podcastThis material may be protected by copyright.This podcast is intended for general educational purposes only. The content discussed does not replace professional medical, nutritional, or fitness advice, diagnosis, or treatment. Individual needs and responses vary, especially with exercise and nutrition. Always consult with a qualified healthcare provider before making significant lifestyle changes.