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The 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. Drawing from research on the diet–binge cycle and the brain’s hardwired response to scarcity, we make sense of rebound eating, the shame that often follows, and the cultural messages that praise control while overlooking mental strain. You’ll hear clear red flags to watch for, stories from my own experience, and a practical path to bring food back to its purpose: energy, connection, and joy.

I guide you through simple reflection prompts to check your mindset: what healthy eating means for you right now, whether your definition is flexible or rigid, how your choices affect peace and relationships, and what nourishment would look like today. Along the way, I offer real-world swaps for moral food language, ideas for flexible structure, and strategies to plan for cravings without fear. Think both-and instead of either-or: both greens and dessert, both training and rest. The goal isn’t purity; it’s a steady rhythm you can live with.

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.

Let's get in touch! You can email any inquiries (or just say hello) at hello@vitawithalita.com or visit vitawithalita.com.

I am happy we can share this journey of levelling up, together. See you next week!

- Alita <3

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If 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.

We break down the three big blockers (motivation, time, and burnout) and flip them on their head. Motivation is unreliable at the start; action creates it. Time isn’t the true issue; priority is. Burnout comes from going too hard, too fast, then quitting when fatigue and soreness pile up. Instead, we lean on habit science: use context cues to trigger movement (coffee then clothes, log off then walk), repeat short sessions to teach your brain “this is who I am,” and lock it in with tiny rewards like a green check mark on your tracker. The goal is a relationship with movement that survives real life, not a perfect week that collapses under pressure.

You’ll hear practical takeaways from research on exercise habit formation, including a target that feels doable: four short bouts per week for six weeks can set the habit. We show you how to keep complexity low, choose environments that prime you (home or gym - pick what works), and deploy a three‑step starter plan: start small, schedule it, track progress. On hard days, negotiate down instead of opting out so the streak, and your identity as a consistent mover, stays intact.

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.

Let's get in touch! You can email any inquiries (or just say hello) at hello@vitawithalita.com or visit vitawithalita.com.

I am happy we can share this journey of levelling up, together. See you next week!

- Alita <3

Send us a text

Ever 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.

The pressure to maintain that "morning skinny" appearance throughout the day has created unnecessary anxiety around a natural bodily function. In this revealing episode, we unpack what bloating really means and why it deserves to be normalized rather than demonized. From the five common signs of bloating to understanding how even the simple act of breathing can cause your stomach to expand, we're breaking down the science behind this universal experience.

Beyond just food triggers, we explore the surprising gut-brain axis that connects your digestive system directly to your emotional state. Stress, anxiety, and even day-to-day emotions can significantly impact how your body processes food and whether you experience bloating afterward. Research shows when your cortisol levels rise, your body shifts from "rest and digest" to "fight or flight" mode, slowing digestion and potentially causing that uncomfortable fullness.

This doesn't mean you have to accept constant discomfort. We share practical, evidence-based strategies to support your gut health without extreme diets or expensive supplements. From mindful eating techniques to gradually introducing fiber and supporting your microbiome with probiotic-rich foods, these small changes can help you find your personal balance.

Whether you're dealing with hormonal fluctuations, food sensitivities, or stress-induced bloating, this episode will transform how you view your body's natural digestive processes. 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-w

Let's get in touch! You can email any inquiries (or just say hello) at hello@vitawithalita.com or visit vitawithalita.com.

I am happy we can share this journey of levelling up, together. See you next week!

- Alita <3