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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

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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

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Your 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?

In this eye-opening exploration of cardiovascular exercise, we dive beyond surface-level benefits to uncover the fascinating science of oxygen utilization and how cardio transforms your body from the inside out. Discover the concept of VO2 max, the numerical measure of your body's oxygen efficiency, and why it might be the most important fitness metric you've never heard of.

You'll learn how each cardio session triggers a cascade of adaptations: your heart pumping more blood with each beat, new blood vessels forming around your muscles, and mitochondria multiplying to power your cells more effectively. These changes don't just make exercise easier; they fundamentally alter how your body functions, potentially adding years of independent, functional living to your life.

We explore practical approaches to cardio training, including how to calculate your optimal heart rate zones and why challenging yourself is crucial for improvement. Whether you're already a cardio enthusiast or someone who's been reluctant to lace up those running shoes, this episode offers a fresh perspective that will help you appreciate the remarkable changes happening beneath the surface every time you get your heart rate up.

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!

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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Ever pause to marvel at the miracle that is your existence? Your body consists of 37 trillion cells working in perfect harmony while your brain, capable of storing the equivalent of 2.5 million gigabytes, sends signals faster than a Formula One race car.
This relaxed, joy-filled episode offers a collection of fascinating facts designed to bring a smile to your face and a renewed appreciation for both your incredible body and the wondrous world around you. Each fact illuminates something extraordinary hiding within the ordinary. These charming glimpses into nature remind us that we're part of something much larger than ourselves. 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.

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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Mindfulness 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?

This episode dives deep into what mindfulness really means - the practice of intentionally focusing on the present moment without judgment. We explore why this seemingly simple concept is so difficult to maintain in a world that prioritizes productivity and constant achievement. When our minds constantly race between regrets about the past and anxieties about the future, we miss the only moment we can actually control: right now.

The benefits of mindfulness extend far beyond just feeling more relaxed. Research shows practicing awareness can help manage stress, reduce anxiety and depression, prevent overthinking, and even support healthy weight management. By becoming aware of our automatic patterns - like mindlessly snacking while watching TV or grinding our teeth when stressed - we gain the power to interrupt these cycles and make conscious choices instead.

What makes mindfulness so appealing is its accessibility. You don't need special equipment or set aside hours of your day - mindfulness can be incorporated into everyday activities like driving, eating, answering emails, or simply taking a walk. The key is bringing your full attention to whatever you're doing, even for just a few moments. Feel the ground beneath your feet, notice the taste of your food, listen to the sounds around you.

I share fascinating research on how mindfulness improves athletic performance in elite athletes - people who already optimize every aspect of their training and nutrition. The mental clarity that comes from mindfulness practice gives them an edge by helping them see situations clearly without emotional reactivity, recover better from injuries, and perform under pressure.

Next time you find yourself overthinking or feeling overwhelmed, try taking just a few seconds to become aware of your surroundings, your breath, and the miracle that your body performs every day just to keep you alive. You can think of mindfulness like this: it's like you've been watching life through a dirty window, and mindfulness just helped you wipe it clean.

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/

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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Ever 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.

My own journey with yoga revealed unexpected gifts. Through YouTube sessions with guides like Adriene Mishler, I discovered how yoga taught me to appreciate my body's capabilities, use breath as an anchor during stressful moments, and create space for self-connection. Science strongly supports these subjective benefits. Research shows yoga reduces anxiety and depression, improves cognitive function, and positively affects physiological markers like blood pressure. It works by stimulating the vagus nerve and activating your parasympathetic nervous system, essentially switching your body from stress mode to "rest and digest" mode. Fascinatingly, recent studies even show yoga influences gene expression, boosting protective genes while reducing inflammatory ones.

Ready to explore yoga yourself? Remember that benefits accumulate with consistent practice. Your first session will likely involve a wandering mind rather than immediate enlightenment. Start small - even 20 minutes can make a difference. The mat is waiting to teach you what happens when you simply take time to breathe and be present with yourself. What might you discover?

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.

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

Welcome 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.

• Began using social media as a pre-teen against my mother's wishes, eventually expanding to multiple platforms through high school and university

• A shocking screen time report and watching "The Social Dilemma" documentary revealed how these platforms are deliberately designed to be addictive

• Deleted Facebook immediately after learning how it was engineered like a slot machine to keep users hooked

• Social media requires enormous time investment beyond scrolling – photo shoots, caption crafting, and anxiously monitoring engagement

• 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/healthcare12232391

• Moderate, supervised social media use can have benefits when supported by family involvement

• Quitting social media doesn't mean disconnection – the people who matter have other ways to reach you

• Your time is your most precious resource – be intentional about who and what you give it to

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