Vita with Alita Sat, 26 Sep 2026 09:09:02 -0400 http://www.vitawithalita.com en-ca © 2026 Vita with Alita yes Support this Podcast cb19981f-5ffd-578e-9065-7d7c05a31718 Alita Gideon episodic false Health advice is everywhere - but how much of it is actually backed by evidence?

Vita with Alita explores the science behind health, wellness and behaviour change, helping you think more critically about your health without turning wellness into another full-time job.


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.

]]> Buzzsprout (https://www.buzzsprout.com) Alita Gideon https://storage.buzzsprout.com/u72xyfrw928zwbdx9y6yqn5pexle?.jpg Vita with Alita http://www.vitawithalita.com Alita Gideon 53. You Can Be Qualified And Still Doubt Yourself: How To Overcome Imposter Syndrome 53. You Can Be Qualified And Still Doubt Yourself: How To Overcome Imposter Syndrome Send me a text! Would love to hear from you :)

I’m fresh into medical school and surprised by how quickly imposter feelings can show up even when the evidence says we belong. We break down what imposter syndrome is, why our brains misinterpret success and failure and how to respond with accuracy instead of reassurance. 

• defining imposter phenomenon and why it can coexist with real competence 
• noticing attribution patterns where success becomes external and failure becomes personal 
• practising a balanced explanation that includes your preparation, skills, and decisions 
• separating high standards from perfectionistic concerns that punish normal learning 
• reframing “new” as inexperienced rather than incapable 
• building self-efficacy through mastery experiences instead of forced confidence 
• separating the feeling of uncertainty from the conclusion that you do not belong 
• keeping an evidence log with concrete proof of competence 
• asking trusted people for calibration feedback rather than reassurance 
• catching distorted comparisons, especially on social media 
• using curiosity and a plan to guide growth in new environments 

If you enjoy the show, be sure to follow wherever you get your podcasts so you never miss a new episode :)

Support the show

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 

hello@vitawithalita.com

Podcast Website

Blog posts for each episode

Become a guest on the podcast

This 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 me a text! Would love to hear from you :)

I’m fresh into medical school and surprised by how quickly imposter feelings can show up even when the evidence says we belong. We break down what imposter syndrome is, why our brains misinterpret success and failure and how to respond with accuracy instead of reassurance. 

• defining imposter phenomenon and why it can coexist with real competence 
• noticing attribution patterns where success becomes external and failure becomes personal 
• practising a balanced explanation that includes your preparation, skills, and decisions 
• separating high standards from perfectionistic concerns that punish normal learning 
• reframing “new” as inexperienced rather than incapable 
• building self-efficacy through mastery experiences instead of forced confidence 
• separating the feeling of uncertainty from the conclusion that you do not belong 
• keeping an evidence log with concrete proof of competence 
• asking trusted people for calibration feedback rather than reassurance 
• catching distorted comparisons, especially on social media 
• using curiosity and a plan to guide growth in new environments 

If you enjoy the show, be sure to follow wherever you get your podcasts so you never miss a new episode :)

Support the show

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 

hello@vitawithalita.com

Podcast Website

Blog posts for each episode

Become a guest on the podcast

This 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.

]]> Alita Gideon Buzzsprout-19813253 Fri, 18 Sep 2026 05:00:00 -0400 1782 53 full false 52. Making Peace With Food With SHERRY SHABAN 52. Making Peace With Food With SHERRY SHABAN Send me a text! Would love to hear from you :)

We sit down with Sherry Shaban to rethink cravings, dieting and “healthy eating” through the lens of nervous system regulation and hormone signals. We leave with practical ways to build self-trust with food and train from devotion instead of shame. 

• Sherry’s story from chronic back pain to coaching behaviour change 
• Why anti-diet is not the same as permissive eating 
• How cravings can reflect cortisol, insulin, and emotional coping 
• The rule of addition before subtraction for sustainable nutrition 
• Why your body is not a calorie calculator 
• Whole foods, satiety, and nutrient signals versus ultra-processed foods 
• Personal experimentation, food journaling, and noticing what serves you 
• Digestion markers, sleep quality, energy, mood, and the Bristol stool chart 
• Training like an athlete through identity and self-devotion 
• Flexibility and adaptability when routines get disrupted 

If you enjoy the show, be sure to follow wherever you get your podcasts so you never miss a new episode. 

Sherry Shaban's Website

Support the show

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 

hello@vitawithalita.com

Podcast Website

Blog posts for each episode

Become a guest on the podcast

This 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 me a text! Would love to hear from you :)

We sit down with Sherry Shaban to rethink cravings, dieting and “healthy eating” through the lens of nervous system regulation and hormone signals. We leave with practical ways to build self-trust with food and train from devotion instead of shame. 

• Sherry’s story from chronic back pain to coaching behaviour change 
• Why anti-diet is not the same as permissive eating 
• How cravings can reflect cortisol, insulin, and emotional coping 
• The rule of addition before subtraction for sustainable nutrition 
• Why your body is not a calorie calculator 
• Whole foods, satiety, and nutrient signals versus ultra-processed foods 
• Personal experimentation, food journaling, and noticing what serves you 
• Digestion markers, sleep quality, energy, mood, and the Bristol stool chart 
• Training like an athlete through identity and self-devotion 
• Flexibility and adaptability when routines get disrupted 

If you enjoy the show, be sure to follow wherever you get your podcasts so you never miss a new episode. 

Sherry Shaban's Website

Support the show

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 

hello@vitawithalita.com

Podcast Website

Blog posts for each episode

Become a guest on the podcast

This 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.

]]> Alita Gideon Buzzsprout-19720652 Fri, 11 Sep 2026 05:00:00 -0400 3082 52 full false 51. The Identity Gap Between Who You Are And Who You Want To Be 51. The Identity Gap Between Who You Are And Who You Want To Be Send me a text! Would love to hear from you :)

Today, we break down why identity rarely changes before behaviour and how that gap can keep us stuck in old patterns. I use evidence-based psychology to show how small actions create proof, build confidence and gradually update the way we see ourselves. 

• the identity gap between who I am and who I want to be 
• self-perception theory and learning who I am by watching what I do 
• self-efficacy and why confidence often follows action 
• separating behaviour from identity labels that lock me in 
• identity-based motivation and how identity changes the meaning of difficulty 
• habit formation research and why the “66 days” claim is oversimplified 
• redefining consistency as returning after interruptions 
• keeping an evidence book to correct selective memory 
• choosing a sustainable self-care identity over wellness culture perfection 

Make sure you’re following the show so you don’t miss the next one!
If you know someone who’s struggling with the gap between who they are and who they want to become, send this episode their way :)

Support the show

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 

hello@vitawithalita.com

Podcast Website

Blog posts for each episode

Become a guest on the podcast

This 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 me a text! Would love to hear from you :)

Today, we break down why identity rarely changes before behaviour and how that gap can keep us stuck in old patterns. I use evidence-based psychology to show how small actions create proof, build confidence and gradually update the way we see ourselves. 

• the identity gap between who I am and who I want to be 
• self-perception theory and learning who I am by watching what I do 
• self-efficacy and why confidence often follows action 
• separating behaviour from identity labels that lock me in 
• identity-based motivation and how identity changes the meaning of difficulty 
• habit formation research and why the “66 days” claim is oversimplified 
• redefining consistency as returning after interruptions 
• keeping an evidence book to correct selective memory 
• choosing a sustainable self-care identity over wellness culture perfection 

Make sure you’re following the show so you don’t miss the next one!
If you know someone who’s struggling with the gap between who they are and who they want to become, send this episode their way :)

Support the show

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 

hello@vitawithalita.com

Podcast Website

Blog posts for each episode

Become a guest on the podcast

This 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.

]]> Alita Gideon Buzzsprout-19720558 Fri, 28 Aug 2026 05:00:00 -0400 1608 51 full false 50. A Letter To The Woman Who Feels Behind 50. A Letter To The Woman Who Feels Behind Send me a text! Would love to hear from you :)

We talk to anyone who quietly believes they’re behind and ask the question that changes everything: behind who exactly? We break down how timelines and comparison culture distort your sense of progress, then offer practical ways to measure growth that actually matches real life. 

• the difference between noticing your life is different and judging it as failure 
• how “should” thinking creates a timeline you never chose 
• social comparison theory and why it can be helpful or harmful 
• why social media is an incomplete data set, not a fair benchmark 
• the wellness timeline trap and the myth of graduating from health 
• why adulthood is not a straight line and changing your mind is healthy 
• redefining progress beyond achievements, bodies, and productivity 
• building an “evidence book” to track real growth and resilience 
• reflection questions to clarify what you want and choose a next step 

If you enjoy the show, be sure to follow wherever you get your podcasts so you never miss a new episode. 

Support the show

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 

hello@vitawithalita.com

Podcast Website

Blog posts for each episode

Become a guest on the podcast

This 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 me a text! Would love to hear from you :)

We talk to anyone who quietly believes they’re behind and ask the question that changes everything: behind who exactly? We break down how timelines and comparison culture distort your sense of progress, then offer practical ways to measure growth that actually matches real life. 

• the difference between noticing your life is different and judging it as failure 
• how “should” thinking creates a timeline you never chose 
• social comparison theory and why it can be helpful or harmful 
• why social media is an incomplete data set, not a fair benchmark 
• the wellness timeline trap and the myth of graduating from health 
• why adulthood is not a straight line and changing your mind is healthy 
• redefining progress beyond achievements, bodies, and productivity 
• building an “evidence book” to track real growth and resilience 
• reflection questions to clarify what you want and choose a next step 

If you enjoy the show, be sure to follow wherever you get your podcasts so you never miss a new episode. 

Support the show

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 

hello@vitawithalita.com

Podcast Website

Blog posts for each episode

Become a guest on the podcast

This 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.

]]> Alita Gideon Buzzsprout-19645168 Fri, 14 Aug 2026 05:00:00 -0400 1307 50 full false 49. When Did One Nutrient Become Our Whole Diet? The Truth About The Protein Obession 49. When Did One Nutrient Become Our Whole Diet? The Truth About The Protein Obession Send me a text! Would love to hear from you :)

Protein matters for muscle, recovery and healthy ageing, but treating it like the only nutrient can throw your diet off balance. We unpack why the protein craze took over, what research-based ranges actually mean, and how to eat in a way you can sustain. 

• protein’s real roles in the body including satiety, hormones, enzymes, and immune function 
• why protein became nutrition’s “hero” after fat and carbs took turns as villains 
• different protein needs for sedentary adults, older adults, lifters, and endurance athletes 
• the 1.2 to 2.0 g/kg/day range for active adults and why it’s a range not a rule 
• why timing and distribution matter more than perfection on paper 
• how protein-first thinking can create guilt and turn meals into a math problem 
• practical ways to prioritize protein without crowding out fibre, vitamins, and enjoyment 

If you enjoy the show, be sure to follow wherever you get your podcasts so you never miss a new episode! 

Support the show

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 

hello@vitawithalita.com

Podcast Website

Blog posts for each episode

Become a guest on the podcast

This 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 me a text! Would love to hear from you :)

Protein matters for muscle, recovery and healthy ageing, but treating it like the only nutrient can throw your diet off balance. We unpack why the protein craze took over, what research-based ranges actually mean, and how to eat in a way you can sustain. 

• protein’s real roles in the body including satiety, hormones, enzymes, and immune function 
• why protein became nutrition’s “hero” after fat and carbs took turns as villains 
• different protein needs for sedentary adults, older adults, lifters, and endurance athletes 
• the 1.2 to 2.0 g/kg/day range for active adults and why it’s a range not a rule 
• why timing and distribution matter more than perfection on paper 
• how protein-first thinking can create guilt and turn meals into a math problem 
• practical ways to prioritize protein without crowding out fibre, vitamins, and enjoyment 

If you enjoy the show, be sure to follow wherever you get your podcasts so you never miss a new episode! 

Support the show

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 

hello@vitawithalita.com

Podcast Website

Blog posts for each episode

Become a guest on the podcast

This 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.

]]> Alita Gideon Buzzsprout-19542446 Fri, 07 Aug 2026 05:00:00 -0400 978 49 full false 48. Is Wellness Becoming Another Full-Time Job? 48. Is Wellness Becoming Another Full-Time Job? Send me a text! Would love to hear from you :)

Wellness can quietly turn into a stressful checklist, especially when social media pushes perfection and constant optimization. I break down why the science supports simpler, more flexible habits so health fits into real life instead of taking it over.

• why wellness can start to feel exhausting by morning 
• how social media, biohacking, and productivity culture raise the pressure 
• decision fatigue and why too many “healthy” choices backfire 
• the paradox of optimization and how perfectionism fuels avoidance 
• how rigidity around food can resemble orthorexia-like patterns 
• what Canadian guidelines actually ask for on movement, sleep, and nutrition 
• why consistency beats novelty for long-term results 
• building a good enough wellness philosophy with 80/20 thinking 
• self-compassion as a tool for getting back on track 
• remembering wellness includes relationships, experiences, and connection 

If you enjoy the show, be sure to follow wherever you get your podcasts so you never miss a new episode!

Support the show

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 

hello@vitawithalita.com

Podcast Website

Blog posts for each episode

Become a guest on the podcast

This 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 me a text! Would love to hear from you :)

Wellness can quietly turn into a stressful checklist, especially when social media pushes perfection and constant optimization. I break down why the science supports simpler, more flexible habits so health fits into real life instead of taking it over.

• why wellness can start to feel exhausting by morning 
• how social media, biohacking, and productivity culture raise the pressure 
• decision fatigue and why too many “healthy” choices backfire 
• the paradox of optimization and how perfectionism fuels avoidance 
• how rigidity around food can resemble orthorexia-like patterns 
• what Canadian guidelines actually ask for on movement, sleep, and nutrition 
• why consistency beats novelty for long-term results 
• building a good enough wellness philosophy with 80/20 thinking 
• self-compassion as a tool for getting back on track 
• remembering wellness includes relationships, experiences, and connection 

If you enjoy the show, be sure to follow wherever you get your podcasts so you never miss a new episode!

Support the show

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 

hello@vitawithalita.com

Podcast Website

Blog posts for each episode

Become a guest on the podcast

This 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.

]]> Alita Gideon Buzzsprout-19542437 Fri, 31 Jul 2026 05:00:00 -0400 1363 48 full false 47. Muscle Is More Than Aesthetic: The Organ That Acts To Protect Your Health 47. Muscle Is More Than Aesthetic: The Organ That Acts To Protect Your Health Send me a text! Would love to hear from you :)

We reframe muscle as a health organ, not a cosmetic feature, and explain why strength training supports a longer, more capable life. We connect resistance training to blood sugar control, bone density, mental health and aging well, while clearing up the fear of getting bulky. 

• moving past aesthetics as the main reason to lift 
• skeletal muscle as an endocrine organ that releases myokines 
• how muscle supports insulin sensitivity and blood glucose control 
• why progress can happen before visible body changes 
• sarcopenia and the importance of maintaining muscle over time 
• resistance training to support bone health, especially around menopause 
• links between strength training and reduced depression and anxiety symptoms 
• why “getting bulky” is unlikely and how strength shows up in daily life 
• shifting the goal from weight loss to long-term capability 

If you enjoy the show, be sure to follow wherever you get your podcasts so you never miss a new episode. 
Please share it with a friend, and we'll see you on the next one :)

Support the show

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 

hello@vitawithalita.com

Podcast Website

Blog posts for each episode

Become a guest on the podcast

This 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 me a text! Would love to hear from you :)

We reframe muscle as a health organ, not a cosmetic feature, and explain why strength training supports a longer, more capable life. We connect resistance training to blood sugar control, bone density, mental health and aging well, while clearing up the fear of getting bulky. 

• moving past aesthetics as the main reason to lift 
• skeletal muscle as an endocrine organ that releases myokines 
• how muscle supports insulin sensitivity and blood glucose control 
• why progress can happen before visible body changes 
• sarcopenia and the importance of maintaining muscle over time 
• resistance training to support bone health, especially around menopause 
• links between strength training and reduced depression and anxiety symptoms 
• why “getting bulky” is unlikely and how strength shows up in daily life 
• shifting the goal from weight loss to long-term capability 

If you enjoy the show, be sure to follow wherever you get your podcasts so you never miss a new episode. 
Please share it with a friend, and we'll see you on the next one :)

Support the show

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 

hello@vitawithalita.com

Podcast Website

Blog posts for each episode

Become a guest on the podcast

This 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.

]]> Alita Gideon Buzzsprout-19542410 Fri, 24 Jul 2026 05:00:00 -0400 1088 47 full false 46. Nobody Is Thinking About You As Much As You Think They Are 46. Nobody Is Thinking About You As Much As You Think They Are Send me a text! Would love to hear from you :)

Today, I break down why feeling watched and judged is so common, even when nobody is actually paying that much attention. The spotlight effect and the illusion of transparency become tools you can use to show up for your workouts, your goals and your life with less overthinking. 

• Defining the spotlight effect and why it feels so real 
• The Barry Manilow T-shirt study and what it proves about attention 
• Egocentric bias and why our own experience feels “bigger” 
• The illusion of transparency and why nerves look calmer than they feel 
• How fear of judgment blocks gym habits and keeps people from starting 
• Why social media amplifies self-consciousness and comparison 
• Simple reframes that reduce anxiety fast, including “Will anyone remember this next week?” 
• Practicing being seen and acting through discomfort to build real confidence 
• Using values as the final decision filter when you worry about what people think 
• Who tends to judge most and why their opinions are not the ones to fear 

If you enjoy the show, be sure to follow wherever you get your podcasts so you never miss a new episode. 
And if this episode resonated with you, I'd love if you shared it with someone who could use the reminder that no one really cares. Just do the thing. 

Support the show

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 

hello@vitawithalita.com

Podcast Website

Blog posts for each episode

Become a guest on the podcast

This 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 me a text! Would love to hear from you :)

Today, I break down why feeling watched and judged is so common, even when nobody is actually paying that much attention. The spotlight effect and the illusion of transparency become tools you can use to show up for your workouts, your goals and your life with less overthinking. 

• Defining the spotlight effect and why it feels so real 
• The Barry Manilow T-shirt study and what it proves about attention 
• Egocentric bias and why our own experience feels “bigger” 
• The illusion of transparency and why nerves look calmer than they feel 
• How fear of judgment blocks gym habits and keeps people from starting 
• Why social media amplifies self-consciousness and comparison 
• Simple reframes that reduce anxiety fast, including “Will anyone remember this next week?” 
• Practicing being seen and acting through discomfort to build real confidence 
• Using values as the final decision filter when you worry about what people think 
• Who tends to judge most and why their opinions are not the ones to fear 

If you enjoy the show, be sure to follow wherever you get your podcasts so you never miss a new episode. 
And if this episode resonated with you, I'd love if you shared it with someone who could use the reminder that no one really cares. Just do the thing. 

Support the show

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 

hello@vitawithalita.com

Podcast Website

Blog posts for each episode

Become a guest on the podcast

This 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.

]]> Alita Gideon Buzzsprout-19499287 Fri, 17 Jul 2026 05:00:00 -0400 1441 46 full false 45. The Three Gears Of Sustainable Success with AMY LENIUS 45. The Three Gears Of Sustainable Success with AMY LENIUS Send me a text! Would love to hear from you :)

Confidence doesn’t magically appear after you hit a goal. It gets built when you start trusting your own follow-through again. My first-ever guest joins us for a grounded, real-talk conversation on personal development that connects directly to evidence-based wellness and sustainable behaviour change. I’m joined by Amy Lenius, a personal development and success coach and Director of Group Coaching at Next Level University, to break down what success looks like when it’s defined from the inside out. 

• self-belief as self-efficacy built through action and recovery  
• the “delusion gap” between identity statements and daily proof  
• bouncing back faster by using past hard seasons as evidence  
• state, prove, self-assign as a simple daily self-belief practice  
• self-worth as the internal game behind boundaries and social courage  
• five self-worth levers: promises, boundaries, social courage, investing, comparison  
• why people pleasing breaks connection and authenticity over time  
• boundaries versus rules, focusing on what we control  
• choosing fulfillment over fleeting happiness when building an aligned life  

If this hits home, subscribe, share this with a friend who’s rebuilding their confidence and leave a review so more Canadians ;) can find the show.

Amy Lenius' Website

Follow Amy on Instgram @amylenius

A free Facebook community dedicated to daily growth and self-awareness: https://www.facebook.com/groups/thenextlevelnation

Support the show

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 

hello@vitawithalita.com

Podcast Website

Blog posts for each episode

Become a guest on the podcast

This 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 me a text! Would love to hear from you :)

Confidence doesn’t magically appear after you hit a goal. It gets built when you start trusting your own follow-through again. My first-ever guest joins us for a grounded, real-talk conversation on personal development that connects directly to evidence-based wellness and sustainable behaviour change. I’m joined by Amy Lenius, a personal development and success coach and Director of Group Coaching at Next Level University, to break down what success looks like when it’s defined from the inside out. 

• self-belief as self-efficacy built through action and recovery  
• the “delusion gap” between identity statements and daily proof  
• bouncing back faster by using past hard seasons as evidence  
• state, prove, self-assign as a simple daily self-belief practice  
• self-worth as the internal game behind boundaries and social courage  
• five self-worth levers: promises, boundaries, social courage, investing, comparison  
• why people pleasing breaks connection and authenticity over time  
• boundaries versus rules, focusing on what we control  
• choosing fulfillment over fleeting happiness when building an aligned life  

If this hits home, subscribe, share this with a friend who’s rebuilding their confidence and leave a review so more Canadians ;) can find the show.

Amy Lenius' Website

Follow Amy on Instgram @amylenius

A free Facebook community dedicated to daily growth and self-awareness: https://www.facebook.com/groups/thenextlevelnation

Support the show

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 

hello@vitawithalita.com

Podcast Website

Blog posts for each episode

Become a guest on the podcast

This 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.

]]> Alita Gideon Buzzsprout-19405184 Fri, 10 Jul 2026 05:00:00 -0400 3412 45 full false 44. WELLNESS IS NOT A MORAL ACHIEVEMENT: Why Healthy Choices Are NOT Moral Choices 44. WELLNESS IS NOT A MORAL ACHIEVEMENT: Why Healthy Choices Are NOT Moral Choices Send me a text! Would love to hear from you :)

In this episode, we unpack why wellness is not a moral achievement and how a simple comment about skipping alcohol reveals a bigger cultural problem. I share research and practical mindset shifts that help us pursue evidence-based health without turning food, fitness, or body size into a measure of worth.  

• the moment a “better than us” joke exposes moral judgement around health choices  
• conflation as the core issue, mixing health with morality  
• how “good” and “bad” food language turns into “good” and “bad” people  
• why wellness culture can become an identity trap even when habits help  
• what weight stigma research shows about shame, stress, and avoidance  
• how self-compassion supports resilience and sustainable behaviour change  
• self-determination theory and why values beat guilt for long-term motivation 
• reframing health as self-respect and care rather than punishment  
• healthism and the social factors that shape health beyond willpower  
• questions to challenge the rules you have turned into moral rules  

If you've been enjoying the show, following the podcast really helps it grow and lets me know that you're enjoying what you're listening to :)

Support the show

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 

hello@vitawithalita.com

Podcast Website

Blog posts for each episode

Become a guest on the podcast

This 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 me a text! Would love to hear from you :)

In this episode, we unpack why wellness is not a moral achievement and how a simple comment about skipping alcohol reveals a bigger cultural problem. I share research and practical mindset shifts that help us pursue evidence-based health without turning food, fitness, or body size into a measure of worth.  

• the moment a “better than us” joke exposes moral judgement around health choices  
• conflation as the core issue, mixing health with morality  
• how “good” and “bad” food language turns into “good” and “bad” people  
• why wellness culture can become an identity trap even when habits help  
• what weight stigma research shows about shame, stress, and avoidance  
• how self-compassion supports resilience and sustainable behaviour change  
• self-determination theory and why values beat guilt for long-term motivation 
• reframing health as self-respect and care rather than punishment  
• healthism and the social factors that shape health beyond willpower  
• questions to challenge the rules you have turned into moral rules  

If you've been enjoying the show, following the podcast really helps it grow and lets me know that you're enjoying what you're listening to :)

Support the show

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 

hello@vitawithalita.com

Podcast Website

Blog posts for each episode

Become a guest on the podcast

This 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.

]]> Alita Gideon Buzzsprout-19439151 Fri, 03 Jul 2026 05:00:00 -0400 1427 44 full false 43. Are Fitness Trackers Making You Healthier Or Just Tracking You? 43. Are Fitness Trackers Making You Healthier Or Just Tracking You? Send me a text! Would love to hear from you :)

We ask whether wearable fitness trackers actually improve health or simply make us obsessed with step counts, sleep scores and readiness numbers. We share what the research supports, where common metrics break down and how to use data to build self-trust without letting a device run your choices.

• why wearables became so popular and what they measure
• stronger evidence for step count awareness and daily movement
• heart rate tracking for cardio fitness and training zones
• motivation, reminders, habit formation, and building self-trust
• calorie burn estimates and why they can be 20% to 50% wrong
• sleep tracking limits and why sleep stages can mislead
• readiness and recovery scores versus real body signals
• orthosomnia and the anxiety spiral of perfect sleep data
• focusing on trends over daily numbers
• menstrual cycle tracking benefits and common prediction errors
• using wearable data to support care without replacing medical advice
If you've been enjoying the show, following the podcast really helps it grow and lets me know that you're enjoying what you're listening to.

If this helped, subscribe, share with a friend who’s glued to their stats and leave a review so more people can find evidence-based wellness that fits real life.

Support the show

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 

hello@vitawithalita.com

Podcast Website

Blog posts for each episode

Become a guest on the podcast

This 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 me a text! Would love to hear from you :)

We ask whether wearable fitness trackers actually improve health or simply make us obsessed with step counts, sleep scores and readiness numbers. We share what the research supports, where common metrics break down and how to use data to build self-trust without letting a device run your choices.

• why wearables became so popular and what they measure
• stronger evidence for step count awareness and daily movement
• heart rate tracking for cardio fitness and training zones
• motivation, reminders, habit formation, and building self-trust
• calorie burn estimates and why they can be 20% to 50% wrong
• sleep tracking limits and why sleep stages can mislead
• readiness and recovery scores versus real body signals
• orthosomnia and the anxiety spiral of perfect sleep data
• focusing on trends over daily numbers
• menstrual cycle tracking benefits and common prediction errors
• using wearable data to support care without replacing medical advice
If you've been enjoying the show, following the podcast really helps it grow and lets me know that you're enjoying what you're listening to.

If this helped, subscribe, share with a friend who’s glued to their stats and leave a review so more people can find evidence-based wellness that fits real life.

Support the show

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 

hello@vitawithalita.com

Podcast Website

Blog posts for each episode

Become a guest on the podcast

This 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.

]]> Alita Gideon Buzzsprout-19404909 Fri, 26 Jun 2026 05:00:00 -0400 1576 43 full false 42. STORY TIME - life updates and lessons I've learned :) 42. STORY TIME - life updates and lessons I've learned :) Send me a text! Would love to hear from you :)

A little life update :)

Support the show

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 

hello@vitawithalita.com

Podcast Website

Blog posts for each episode

Become a guest on the podcast

This 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 me a text! Would love to hear from you :)

A little life update :)

Support the show

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 

hello@vitawithalita.com

Podcast Website

Blog posts for each episode

Become a guest on the podcast

This 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.

]]> Alita Gideon Buzzsprout-19297075 Fri, 05 Jun 2026 05:00:00 -0400 1878 42 full false 41. Separating Effort From Self-Worth In Fitness 41. Separating Effort From Self-Worth In Fitness Send me a text! Would love to hear from you :)

We explore the question “Are you training your body or your self-worth?” and why fitness can stop being fitness when consistency becomes a measure of identity. We break down how emotional pressure fuels all-or-nothing thinking, then share practical mindset shifts to build self-trust without guilt.  

• fitness knowledge vs the real struggle of follow-through  
• how a missed workout turns into an identity story  
• why results often represent confidence, control, and feeling enough  
• catexis and the emotional investment we attach to fitness  
• how “proof” creates pressure while habits still build self-trust  
• separating actions from worth so behaviour stays neutral data  
• shifting from proof to practice to make room for imperfection  
• building a routine that supports your real life and preferences 

If you care about evidence-based wellness, mindset and long-term consistency, this one will give you a new way to think about self-trust and progress. Subscribe, share with a friend who needs it, and leave a review so more people can find the show.

Support the show

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 

hello@vitawithalita.com

Podcast Website

Blog posts for each episode

Become a guest on the podcast

This 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 me a text! Would love to hear from you :)

We explore the question “Are you training your body or your self-worth?” and why fitness can stop being fitness when consistency becomes a measure of identity. We break down how emotional pressure fuels all-or-nothing thinking, then share practical mindset shifts to build self-trust without guilt.  

• fitness knowledge vs the real struggle of follow-through  
• how a missed workout turns into an identity story  
• why results often represent confidence, control, and feeling enough  
• catexis and the emotional investment we attach to fitness  
• how “proof” creates pressure while habits still build self-trust  
• separating actions from worth so behaviour stays neutral data  
• shifting from proof to practice to make room for imperfection  
• building a routine that supports your real life and preferences 

If you care about evidence-based wellness, mindset and long-term consistency, this one will give you a new way to think about self-trust and progress. Subscribe, share with a friend who needs it, and leave a review so more people can find the show.

Support the show

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 

hello@vitawithalita.com

Podcast Website

Blog posts for each episode

Become a guest on the podcast

This 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.

]]> Alita Gideon Buzzsprout-19219519 Fri, 22 May 2026 05:00:00 -0400 940 41 full false 40. Who Are You When Life Doesn’t Look The Way You Planned? 40. Who Are You When Life Doesn’t Look The Way You Planned? Send me a text! Would love to hear from you :)

We’re in a season where nothing is majorly wrong, but nothing feels right either, and injuries plus long-term uncertainty make it harder to feel like ourselves. We name the unease, unpack why uncertainty and comparison hit so hard, and practise a more flexible definition of health that includes rest and recovery.  

• dealing with injury and disrupted routines that normally create stability  
• defining dysphoria as lingering unease and disconnection from self  
• explaining intolerance of uncertainty and the stress of waiting  
• noticing comparison spikes and how social media amplifies it  
• separating routines from self-worth and building flexible systems  
• reframing wellness so health can look like rest and slowing down  
• linking stress to injury vulnerability and recovery challenges  
• using small anchors like meals, sleep, walks, and tiny to-do lists  
• reducing doom scrolling and taking back control of digital tools  
• expanding identity beyond productivity and performance  

If any of this hits close to home, subscribe to the podcast, share it with a friend who’s in a hard season and leave a review so more people can find these conversations.

Support the show

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 

hello@vitawithalita.com

Podcast Website

Blog posts for each episode

Become a guest on the podcast

This 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 me a text! Would love to hear from you :)

We’re in a season where nothing is majorly wrong, but nothing feels right either, and injuries plus long-term uncertainty make it harder to feel like ourselves. We name the unease, unpack why uncertainty and comparison hit so hard, and practise a more flexible definition of health that includes rest and recovery.  

• dealing with injury and disrupted routines that normally create stability  
• defining dysphoria as lingering unease and disconnection from self  
• explaining intolerance of uncertainty and the stress of waiting  
• noticing comparison spikes and how social media amplifies it  
• separating routines from self-worth and building flexible systems  
• reframing wellness so health can look like rest and slowing down  
• linking stress to injury vulnerability and recovery challenges  
• using small anchors like meals, sleep, walks, and tiny to-do lists  
• reducing doom scrolling and taking back control of digital tools  
• expanding identity beyond productivity and performance  

If any of this hits close to home, subscribe to the podcast, share it with a friend who’s in a hard season and leave a review so more people can find these conversations.

Support the show

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 

hello@vitawithalita.com

Podcast Website

Blog posts for each episode

Become a guest on the podcast

This 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.

]]> Alita Gideon Buzzsprout-19178393 Fri, 15 May 2026 05:00:00 -0400 1474 40 full false 39. Cycle Syncing: Helpful Or Overhyped? 39. Cycle Syncing: Helpful Or Overhyped? Send me a text! Would love to hear from you :)

Cycle syncing can feel empowering, but a lot of the confident advice online turns a nuanced hormone cycle into rigid rules. We break down what estrogen and progesterone do across the menstrual cycle, what the research actually shows so far, and how to track your cycle without letting it dictate your life.  

• what cycle syncing is and why it appeals to so many of us  
• a simple breakdown of menstruation, follicular phase, ovulation, and luteal phase  
• how estrogen and progesterone shifts can affect energy and mood, with big person-to-person variability  
• why “fixed phase rules” can be misleading even when they sound scientific  
• what we know from research on performance, metabolism, and mood across cycle phases, and what we still don’t know  
• how TikTok wellness content often sounds confident without strong evidence or credentials  
• the downside of templates that create pressure, expectations, and stereotypes  
• a practical approach: track patterns, listen day-by-day, and use your cycle as information not a rulebook  

My bottom line is practical and empowering: track your cycle if it helps, notice your patterns and adjust day by day based on what you can actually do, not what an online template says you should do. If this gave you a clearer lens on cycle syncing, subscribe, share it with a friend and leave a review so more people can find evidence-based wellness that fits real life.

Support the show

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 

hello@vitawithalita.com

Podcast Website

Blog posts for each episode

Become a guest on the podcast

This 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 me a text! Would love to hear from you :)

Cycle syncing can feel empowering, but a lot of the confident advice online turns a nuanced hormone cycle into rigid rules. We break down what estrogen and progesterone do across the menstrual cycle, what the research actually shows so far, and how to track your cycle without letting it dictate your life.  

• what cycle syncing is and why it appeals to so many of us  
• a simple breakdown of menstruation, follicular phase, ovulation, and luteal phase  
• how estrogen and progesterone shifts can affect energy and mood, with big person-to-person variability  
• why “fixed phase rules” can be misleading even when they sound scientific  
• what we know from research on performance, metabolism, and mood across cycle phases, and what we still don’t know  
• how TikTok wellness content often sounds confident without strong evidence or credentials  
• the downside of templates that create pressure, expectations, and stereotypes  
• a practical approach: track patterns, listen day-by-day, and use your cycle as information not a rulebook  

My bottom line is practical and empowering: track your cycle if it helps, notice your patterns and adjust day by day based on what you can actually do, not what an online template says you should do. If this gave you a clearer lens on cycle syncing, subscribe, share it with a friend and leave a review so more people can find evidence-based wellness that fits real life.

Support the show

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 

hello@vitawithalita.com

Podcast Website

Blog posts for each episode

Become a guest on the podcast

This 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.

]]> Alita Gideon Buzzsprout-19143385 Fri, 08 May 2026 05:00:00 -0400 1269 39 full false 38. Are Saunas Worth the Hype? What Saunas Actually Do For Recovery And Stress 38. Are Saunas Worth the Hype? What Saunas Actually Do For Recovery And Stress Send me a text! Would love to hear from you :)

Saunas look like the ultimate wellness upgrade, but the real benefits are simpler and the hype is louder than the evidence. We break down what heat actually does in the body, what gets exaggerated online, and how to use sauna and cold plunge without letting them replace the basics that build health.

• how sauna heat affects heart rate, circulation, and sweating
• realistic sauna benefits for relaxation, stress, and recovery support
• why detox claims do not hold up and what your liver and kidneys do instead
• why sauna weight loss is mostly water loss and temporary
• why sitting in heat does not replace walking or training
• dehydration risk and why rehydration matters
• heat as a stressor and when sauna use may backfire
• the false sense of “doing enough” and how to keep priorities straight
• women-specific considerations around hormones, hydration, and recovery
• dry sauna versus steam room and how to choose
• cold plunging benefits, timing, and muscle growth caution
• simple guidelines for frequency and session length
I’d love for you to follow the show.

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.

Support the show

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 

hello@vitawithalita.com

Podcast Website

Blog posts for each episode

Become a guest on the podcast

This 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 me a text! Would love to hear from you :)

Saunas look like the ultimate wellness upgrade, but the real benefits are simpler and the hype is louder than the evidence. We break down what heat actually does in the body, what gets exaggerated online, and how to use sauna and cold plunge without letting them replace the basics that build health.

• how sauna heat affects heart rate, circulation, and sweating
• realistic sauna benefits for relaxation, stress, and recovery support
• why detox claims do not hold up and what your liver and kidneys do instead
• why sauna weight loss is mostly water loss and temporary
• why sitting in heat does not replace walking or training
• dehydration risk and why rehydration matters
• heat as a stressor and when sauna use may backfire
• the false sense of “doing enough” and how to keep priorities straight
• women-specific considerations around hormones, hydration, and recovery
• dry sauna versus steam room and how to choose
• cold plunging benefits, timing, and muscle growth caution
• simple guidelines for frequency and session length
I’d love for you to follow the show.

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.

Support the show

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 

hello@vitawithalita.com

Podcast Website

Blog posts for each episode

Become a guest on the podcast

This 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.

]]> Alita Gideon Buzzsprout-19106682 Fri, 01 May 2026 05:00:00 -0400 1225 38 full false 37. Consistency Means Showing Up Even When Your Plan Falls Apart - One Pinky Surgery And My Perfect Routine Vanished 37. Consistency Means Showing Up Even When Your Plan Falls Apart - One Pinky Surgery And My Perfect Routine Vanished Send me a text! Would love to hear from you :)

My broken pinky and surprise surgery expose how fragile my “solid” routine really is, and how fast all-or-nothing thinking shows up when life gets messy. I walk through a better definition of discipline that adapts to your capacity so your habits can survive real life.  

• breaking a finger and losing my usual rhythm  
• learning “expugnable” and seeing how fragile routines can be  
• noticing all-or-nothing mindset even with a “balanced” identity  
• why habits depend on environment and circumstances  
• redefining what showing up means with pain and limits  
• using seasons of life to frame pushing, maintaining, rebuilding  
• lowering the barrier so consistency stays alive  

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.

Support the show

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 

hello@vitawithalita.com

Podcast Website

Blog posts for each episode

Become a guest on the podcast

This 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 me a text! Would love to hear from you :)

My broken pinky and surprise surgery expose how fragile my “solid” routine really is, and how fast all-or-nothing thinking shows up when life gets messy. I walk through a better definition of discipline that adapts to your capacity so your habits can survive real life.  

• breaking a finger and losing my usual rhythm  
• learning “expugnable” and seeing how fragile routines can be  
• noticing all-or-nothing mindset even with a “balanced” identity  
• why habits depend on environment and circumstances  
• redefining what showing up means with pain and limits  
• using seasons of life to frame pushing, maintaining, rebuilding  
• lowering the barrier so consistency stays alive  

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.

Support the show

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 

hello@vitawithalita.com

Podcast Website

Blog posts for each episode

Become a guest on the podcast

This 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.

]]> Alita Gideon Buzzsprout-19068748 Fri, 24 Apr 2026 05:00:00 -0400 866 37 full false 36. How To Stay Disciplined Without Letting It Control Your Life 36. How To Stay Disciplined Without Letting It Control Your Life Send me a text! Would love to hear from you :)

We explore why a consistent, disciplined wellness routine can suddenly start to feel heavy, even when we’re doing “all the right things.” We connect the dots between identity-based habits, social pressure, and psychological rigidity so our health supports our life instead of controlling it.

• defining “disjunctive” as the split between identity and real needs  
• why identity-based habits make consistency easier over time  
• how rigidity shows up as guilt, anxiety, and earning rest  
• the social pressure of being seen as the fit one  
• how the brain reacts when a routine gets interrupted  
• integrating flexibility into a disciplined identity  
• using injury and forced rest as a reality check for long-term 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.

Support the show

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 

hello@vitawithalita.com

Podcast Website

Blog posts for each episode

Become a guest on the podcast

This 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 me a text! Would love to hear from you :)

We explore why a consistent, disciplined wellness routine can suddenly start to feel heavy, even when we’re doing “all the right things.” We connect the dots between identity-based habits, social pressure, and psychological rigidity so our health supports our life instead of controlling it.

• defining “disjunctive” as the split between identity and real needs  
• why identity-based habits make consistency easier over time  
• how rigidity shows up as guilt, anxiety, and earning rest  
• the social pressure of being seen as the fit one  
• how the brain reacts when a routine gets interrupted  
• integrating flexibility into a disciplined identity  
• using injury and forced rest as a reality check for long-term 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.

Support the show

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 

hello@vitawithalita.com

Podcast Website

Blog posts for each episode

Become a guest on the podcast

This 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.

]]> Alita Gideon Buzzsprout-19029921 Fri, 17 Apr 2026 05:00:00 -0400 788 36 full false 35. How To Stop Starting Over: Why Decision Fatigue Gets In The Way of Results 35. How To Stop Starting Over: Why Decision Fatigue Gets In The Way of Results Send me a text! Would love to hear from you :)

We challenge the idea that you need a new plan and show how too many wellness options create decision fatigue that kills consistency. I share simple structures that reduce choices so you can build a sustainable routine without guilt, extremes, or perfectionism.  

• too many workouts and diet rules fuelling a cycle of switching and restarting 
• decision fatigue draining follow-through as the day goes on  
• information overload as an endemic part of modern life and social media  
• choosing one workout style and committing for four to six weeks  
• creating default meals to cut daily food decisions  
• limiting fitness content to a small set of credible voices  
• dropping the need to optimize every workout and meal  
• building simple systems like planning ahead and reducing friction  

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.

Support the show

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 

hello@vitawithalita.com

Podcast Website

Blog posts for each episode

Become a guest on the podcast

This 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 me a text! Would love to hear from you :)

We challenge the idea that you need a new plan and show how too many wellness options create decision fatigue that kills consistency. I share simple structures that reduce choices so you can build a sustainable routine without guilt, extremes, or perfectionism.  

• too many workouts and diet rules fuelling a cycle of switching and restarting 
• decision fatigue draining follow-through as the day goes on  
• information overload as an endemic part of modern life and social media  
• choosing one workout style and committing for four to six weeks  
• creating default meals to cut daily food decisions  
• limiting fitness content to a small set of credible voices  
• dropping the need to optimize every workout and meal  
• building simple systems like planning ahead and reducing friction  

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.

Support the show

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 

hello@vitawithalita.com

Podcast Website

Blog posts for each episode

Become a guest on the podcast

This 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.

]]> Alita Gideon Buzzsprout-18992276 Fri, 10 Apr 2026 05:00:00 -0400 955 35 full false 34. The “That Girl” Trap: Curated Online Habits Are Not A Health Standard 34. The “That Girl” Trap: Curated Online Habits Are Not A Health Standard Send me a text! Would love to hear from you :)

We unpack why the “that girl” lifestyle looks inspiring online but can quietly turn into pressure, stress, and a fake standard for health. We choose consistency over perfection and build flexible habits that actually fit real schedules, real energy, and real life.  

• why curated wellness content feels like a standard  
• the difference between motivating routines and unhealthy pressure  
• how perfectionism turns healthy habits into chronic stress  
• sleep routine realism and giving yourself credit  
• the hidden trade-offs behind aesthetic morning routines  
• all-or-nothing thinking and the cycle of guilt  
• why rigid routines lead to burnout over time  
• building flexible structure around movement, food, and rest  
• focusing on what you can maintain in your season  

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?

Support the show

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 

hello@vitawithalita.com

Podcast Website

Blog posts for each episode

Become a guest on the podcast

This 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 me a text! Would love to hear from you :)

We unpack why the “that girl” lifestyle looks inspiring online but can quietly turn into pressure, stress, and a fake standard for health. We choose consistency over perfection and build flexible habits that actually fit real schedules, real energy, and real life.  

• why curated wellness content feels like a standard  
• the difference between motivating routines and unhealthy pressure  
• how perfectionism turns healthy habits into chronic stress  
• sleep routine realism and giving yourself credit  
• the hidden trade-offs behind aesthetic morning routines  
• all-or-nothing thinking and the cycle of guilt  
• why rigid routines lead to burnout over time  
• building flexible structure around movement, food, and rest  
• focusing on what you can maintain in your season  

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?

Support the show

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 

hello@vitawithalita.com

Podcast Website

Blog posts for each episode

Become a guest on the podcast

This 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.

]]> Alita Gideon Buzzsprout-18950174 Fri, 03 Apr 2026 05:00:00 -0400 1439 34 full false 33. When The World Feels Heavy 33. When The World Feels Heavy Send me a text! Would love to hear from you :)

The 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. 

Support the show

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 

hello@vitawithalita.com

Podcast Website

Blog posts for each episode

Become a guest on the podcast

This 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 me a text! Would love to hear from you :)

The 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. 

Support the show

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 

hello@vitawithalita.com

Podcast Website

Blog posts for each episode

Become a guest on the podcast

This 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.

]]> Alita Gideon Buzzsprout-18915007 Fri, 27 Mar 2026 05:00:00 -0400 373 33 full false 32. Pilates is Great, But.... 32. Pilates is Great, But.... Send me a text! Would love to hear from you :)

We take a clear-eyed look at Pilates, what it genuinely improves, and why the internet claims about “long, lean muscles” need a reality check. We walk through how women can build a balanced routine with strength training, cardio, and Pilates without extremes, guilt, or perfectionism.

• Pilates basics and where it comes from
• core strength, posture, flexibility, mobility, and mind body connection benefits
• why no single exercise method does everything
• limits of Pilates for muscle growth, bone loading, and cardiovascular fitness
• why strength training matters for women and bone density over time
• simple ways to build cardio into real life and aim for weekly minimums
• how to create a balanced routine that stays sustainable
If you enjoy this episode, feel free to share it with someone who might benefit from it.

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.

Support the show

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 

hello@vitawithalita.com

Podcast Website

Blog posts for each episode

Become a guest on the podcast

This 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 me a text! Would love to hear from you :)

We take a clear-eyed look at Pilates, what it genuinely improves, and why the internet claims about “long, lean muscles” need a reality check. We walk through how women can build a balanced routine with strength training, cardio, and Pilates without extremes, guilt, or perfectionism.

• Pilates basics and where it comes from
• core strength, posture, flexibility, mobility, and mind body connection benefits
• why no single exercise method does everything
• limits of Pilates for muscle growth, bone loading, and cardiovascular fitness
• why strength training matters for women and bone density over time
• simple ways to build cardio into real life and aim for weekly minimums
• how to create a balanced routine that stays sustainable
If you enjoy this episode, feel free to share it with someone who might benefit from it.

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.

Support the show

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 

hello@vitawithalita.com

Podcast Website

Blog posts for each episode

Become a guest on the podcast

This 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.

]]> Alita Gideon Buzzsprout-18868159 Fri, 20 Mar 2026 05:00:00 -0400 1714 32 full false 31. To Eat or Not To Eat? The Eggsistential Breakfast Question 31. To Eat or Not To Eat? The Eggsistential Breakfast Question Send me a text! Would love to hear from you :)

We cut through conflicting nutrition advice on breakfast and fasting by looking at what research says and what real life actually demands. We focus on protein, blood sugar, and practical habits that feel sustainable instead of extreme. 

• why breakfast advice feels inconsistent and how to think clearly about it  
• the second meal effect and why morning food can support blood sugar later 
• higher-protein breakfasts for satiety and fewer afternoon cravings  
• why skipping breakfast can lead to higher evening intake for some people  
• simple ways to hit 20 to 30 grams of morning protein  
• what intermittent fasting is and why it can help some people  
• why fasting can backfire with busy schedules or intense training  
• why breakfast can matter more for women’s hormones, recovery, and focus  
• practical takeaways: listen to your body, prioritize protein, avoid extremes  

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?

Support the show

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 

hello@vitawithalita.com

Podcast Website

Blog posts for each episode

Become a guest on the podcast

This 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 me a text! Would love to hear from you :)

We cut through conflicting nutrition advice on breakfast and fasting by looking at what research says and what real life actually demands. We focus on protein, blood sugar, and practical habits that feel sustainable instead of extreme. 

• why breakfast advice feels inconsistent and how to think clearly about it  
• the second meal effect and why morning food can support blood sugar later 
• higher-protein breakfasts for satiety and fewer afternoon cravings  
• why skipping breakfast can lead to higher evening intake for some people  
• simple ways to hit 20 to 30 grams of morning protein  
• what intermittent fasting is and why it can help some people  
• why fasting can backfire with busy schedules or intense training  
• why breakfast can matter more for women’s hormones, recovery, and focus  
• practical takeaways: listen to your body, prioritize protein, avoid extremes  

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?

Support the show

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 

hello@vitawithalita.com

Podcast Website

Blog posts for each episode

Become a guest on the podcast

This 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.

]]> Alita Gideon Buzzsprout-18838922 Fri, 13 Mar 2026 05:00:00 -0400 1128 31 full false 30. The Hidden Stressors Quietly Ruining Your Health 30. The Hidden Stressors Quietly Ruining Your Health Send me a text! Would love to hear from you :)

We unpack six hidden stressors that quietly strain health and share small, practical changes that make daily life calmer and more sustainable. From exercise snacks to nature breaks, we show how to design routines that protect focus, energy, and mood without extremes.

• prolonged sitting and how to break it up
• low daily movement and simple ways to walk more
• digital interruptions and attention-protecting boundaries
• too much time indoors and the benefits of nature
• decision fatigue and reducing daily choices
• lack of mental recovery and using short, screen-free breaks
• stacking habits to boost salubrity across the day

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?

Support the show

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 

hello@vitawithalita.com

Podcast Website

Blog posts for each episode

Become a guest on the podcast

This 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 me a text! Would love to hear from you :)

We unpack six hidden stressors that quietly strain health and share small, practical changes that make daily life calmer and more sustainable. From exercise snacks to nature breaks, we show how to design routines that protect focus, energy, and mood without extremes.

• prolonged sitting and how to break it up
• low daily movement and simple ways to walk more
• digital interruptions and attention-protecting boundaries
• too much time indoors and the benefits of nature
• decision fatigue and reducing daily choices
• lack of mental recovery and using short, screen-free breaks
• stacking habits to boost salubrity across the day

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?

Support the show

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 

hello@vitawithalita.com

Podcast Website

Blog posts for each episode

Become a guest on the podcast

This 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.

]]> Alita Gideon Buzzsprout-18798392 Fri, 06 Mar 2026 05:00:00 -0500 1002 30 full false 29. Why One Workout Can’t Undo A Day Of Sitting 29. Why One Workout Can’t Undo A Day Of Sitting Send me a text! Would love to hear from you :)

We explore why a single workout can’t undo a day of sitting and how short “exercise snacks” and a realistic step goal make health gains last. We share simple ways to break up long seated blocks, support glucose control, and boost focus without adding another workout.

• word of the week evanescent and why benefits fade
• risks of prolonged sitting despite regular workouts
• research on breaking up sitting for glucose and insulin
• exercise snacks defined and why they work
• simple movement ideas you can do anywhere
• walking benefits and the 7,500 to 10,000 step range
• practical tactics for hourly breaks and after-meal walks
• building consistent, low-friction habits that stick

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.

Support the show

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 

hello@vitawithalita.com

Podcast Website

Blog posts for each episode

Become a guest on the podcast

This 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 me a text! Would love to hear from you :)

We explore why a single workout can’t undo a day of sitting and how short “exercise snacks” and a realistic step goal make health gains last. We share simple ways to break up long seated blocks, support glucose control, and boost focus without adding another workout.

• word of the week evanescent and why benefits fade
• risks of prolonged sitting despite regular workouts
• research on breaking up sitting for glucose and insulin
• exercise snacks defined and why they work
• simple movement ideas you can do anywhere
• walking benefits and the 7,500 to 10,000 step range
• practical tactics for hourly breaks and after-meal walks
• building consistent, low-friction habits that stick

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.

Support the show

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 

hello@vitawithalita.com

Podcast Website

Blog posts for each episode

Become a guest on the podcast

This 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.

]]> Alita Gideon Buzzsprout-18748573 Fri, 27 Feb 2026 05:00:00 -0500 963 29 full false 28. Small Daily Rituals That Calm Your Nervous System: The 6 Habits I Use to Lower the Noise 28. Small Daily Rituals That Calm Your Nervous System: The 6 Habits I Use to Lower the Noise Send me a text! Would love to hear from you :)

We share six gentle habits that reduce noise, restore focus, and protect your mornings, all without extremes. The aim is calm, clarity, and steady self-respect through small, doable steps that compound over time.

• single tasking as a focus reset
• separating devices by role to cut pings
• using a real alarm clock to protect mornings
• reducing passive news exposure for mental quiet
• cleaning one small thing to ground the body
• caring for pets, plants, or people to shift chemistry
• tracking your cycle to build body literacy
• consistency over perfection as the core principle

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!

Support the show

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 

hello@vitawithalita.com

Podcast Website

Blog posts for each episode

Become a guest on the podcast

This 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 me a text! Would love to hear from you :)

We share six gentle habits that reduce noise, restore focus, and protect your mornings, all without extremes. The aim is calm, clarity, and steady self-respect through small, doable steps that compound over time.

• single tasking as a focus reset
• separating devices by role to cut pings
• using a real alarm clock to protect mornings
• reducing passive news exposure for mental quiet
• cleaning one small thing to ground the body
• caring for pets, plants, or people to shift chemistry
• tracking your cycle to build body literacy
• consistency over perfection as the core principle

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!

Support the show

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 

hello@vitawithalita.com

Podcast Website

Blog posts for each episode

Become a guest on the podcast

This 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.

]]> Alita Gideon Buzzsprout-18712964 Fri, 20 Feb 2026 05:00:00 -0500 964 28 full false 27. Burnout Is A Boundary Problem, Not A Character Flaw 27. Burnout Is A Boundary Problem, Not A Character Flaw Send me a text! Would love to hear from you :)

We challenge the myth that burnout means you lack motivation and show how unmanaged boundaries drain energy through small daily leaks. Three practical shifts - delayed responses, weekly non-negotiables, and tolerating discomfort - restore capacity, confidence, and ease.

• burnout as overcommitment without recovery
• energy leaks from instant replies and resentful plans
• boundaries as nervous system care
• three boundary shifts you can start this week
• confidence built through follow-through
• track evidence to reduce guilt and hold limits
• fewer leaks lead to better training, sleep, and mood

Share it with someone who’s always tired but doesn’t know why. If you want to talk more about this, you can message me through the link in the episode description, and I would love to have a conversation about it

Support the show

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 

hello@vitawithalita.com

Podcast Website

Blog posts for each episode

Become a guest on the podcast

This 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 me a text! Would love to hear from you :)

We challenge the myth that burnout means you lack motivation and show how unmanaged boundaries drain energy through small daily leaks. Three practical shifts - delayed responses, weekly non-negotiables, and tolerating discomfort - restore capacity, confidence, and ease.

• burnout as overcommitment without recovery
• energy leaks from instant replies and resentful plans
• boundaries as nervous system care
• three boundary shifts you can start this week
• confidence built through follow-through
• track evidence to reduce guilt and hold limits
• fewer leaks lead to better training, sleep, and mood

Share it with someone who’s always tired but doesn’t know why. If you want to talk more about this, you can message me through the link in the episode description, and I would love to have a conversation about it

Support the show

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 

hello@vitawithalita.com

Podcast Website

Blog posts for each episode

Become a guest on the podcast

This 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.

]]> Alita Gideon Buzzsprout-18606207 Fri, 13 Feb 2026 05:00:00 -0500 844 27 full false 26. You Are Not Broken, You Just Lack Self-Trust 26. You Are Not Broken, You Just Lack Self-Trust Send me a text! Would love to hear from you :)

We reject the brokenness narrative and replace it with a practical, evidence-based approach to sustainable wellness. We unpack the VITA framework: Validate, Intend, Tolerate, Accumulate; to build trust, set kind boundaries, ride discomfort, and track real progress.

• why shame-based advice fails to create lasting habits
• validating body signals as useful information
• shifting from force to partnership with your biology
• setting kind, clear boundaries to protect energy
• redefining confidence as self-trust and follow-through
• tolerating discomfort when people push back
• using an evidence book to remember wins and build momentum
• weaving VITA into daily routines for steady change

Please send us a message - I’ll leave the link in the description
Share with a friend and tell me what exactly you’re navigating right now :)

Support the show

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 

hello@vitawithalita.com

Podcast Website

Blog posts for each episode

Become a guest on the podcast

This 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 me a text! Would love to hear from you :)

We reject the brokenness narrative and replace it with a practical, evidence-based approach to sustainable wellness. We unpack the VITA framework: Validate, Intend, Tolerate, Accumulate; to build trust, set kind boundaries, ride discomfort, and track real progress.

• why shame-based advice fails to create lasting habits
• validating body signals as useful information
• shifting from force to partnership with your biology
• setting kind, clear boundaries to protect energy
• redefining confidence as self-trust and follow-through
• tolerating discomfort when people push back
• using an evidence book to remember wins and build momentum
• weaving VITA into daily routines for steady change

Please send us a message - I’ll leave the link in the description
Share with a friend and tell me what exactly you’re navigating right now :)

Support the show

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 

hello@vitawithalita.com

Podcast Website

Blog posts for each episode

Become a guest on the podcast

This 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.

]]> Alita Gideon Buzzsprout-18605713 Fri, 06 Feb 2026 05:00:00 -0500 1203 26 full false 25. What I’d Do Differently In My Wellness Journey: 10 Lessons I Wish I Knew Sooner 25. What I’d Do Differently In My Wellness Journey: 10 Lessons I Wish I Knew Sooner Send me a text! Would love to hear from you :)

We share ten lessons that turned a rigid, all-or-nothing wellness grind into a flexible, sustainable practice that survives real life. From trusting yourself to tracking proof, these shifts reduce anxiety, protect energy, and build quiet, durable confidence.

• choosing consistency over intensity for lasting change
• treating discipline as choice, not control
• measuring health beyond aesthetics to include energy, mood, sleep
• designing routines that survive birthdays, travel, stress
• letting others do things differently to free mental space
• saying no to FOMO to protect priorities and recovery
• parenting yourself with boundaries and self-trust
• adapting expert advice to your lived experience
• starting change from self-respect rather than self-critique
• building evidence with photos, notes, and check-ins

If this resonated, 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?

Support the show

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 

hello@vitawithalita.com

Podcast Website

Blog posts for each episode

Become a guest on the podcast

This 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 me a text! Would love to hear from you :)

We share ten lessons that turned a rigid, all-or-nothing wellness grind into a flexible, sustainable practice that survives real life. From trusting yourself to tracking proof, these shifts reduce anxiety, protect energy, and build quiet, durable confidence.

• choosing consistency over intensity for lasting change
• treating discipline as choice, not control
• measuring health beyond aesthetics to include energy, mood, sleep
• designing routines that survive birthdays, travel, stress
• letting others do things differently to free mental space
• saying no to FOMO to protect priorities and recovery
• parenting yourself with boundaries and self-trust
• adapting expert advice to your lived experience
• starting change from self-respect rather than self-critique
• building evidence with photos, notes, and check-ins

If this resonated, 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?

Support the show

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 

hello@vitawithalita.com

Podcast Website

Blog posts for each episode

Become a guest on the podcast

This 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.

]]> Alita Gideon Buzzsprout-18580479 Fri, 30 Jan 2026 05:00:00 -0500 1652 25 full false 24. How Rethinking Food Boosted My Energy, Training And Peace Of Mind: Why Nourishment Works Better Than Willpower 24. How Rethinking Food Boosted My Energy, Training And Peace Of Mind: Why Nourishment Works Better Than Willpower Send me a text! Would love to hear from you :)

We share how a shift from control to care changed how we eat, train, and think about food. Macros still matter, but micronutrients, quality, and simple additions did more for energy, strength, and peace of mind than any perfect ratio.

• moving from macro control to nourishment
• roles of protein, carbs and fats
• why micronutrients drive energy and recovery
• addition over restriction as a starting habit
• building colourful, whole‑food plates
• fuelling workouts to avoid shaky sessions
• mindset shift: care over control
• flexible choices that support social life

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.

Support the show

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 

hello@vitawithalita.com

Podcast Website

Blog posts for each episode

Become a guest on the podcast

This 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 me a text! Would love to hear from you :)

We share how a shift from control to care changed how we eat, train, and think about food. Macros still matter, but micronutrients, quality, and simple additions did more for energy, strength, and peace of mind than any perfect ratio.

• moving from macro control to nourishment
• roles of protein, carbs and fats
• why micronutrients drive energy and recovery
• addition over restriction as a starting habit
• building colourful, whole‑food plates
• fuelling workouts to avoid shaky sessions
• mindset shift: care over control
• flexible choices that support social life

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.

Support the show

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 

hello@vitawithalita.com

Podcast Website

Blog posts for each episode

Become a guest on the podcast

This 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.

]]> Alita Gideon Buzzsprout-18530799 Fri, 23 Jan 2026 05:00:00 -0500 1167 24 full false 23. The Science of Abs: Why You Might Never See Your Abs (and Why That’s Okay) 23. The Science of Abs: Why You Might Never See Your Abs (and Why That’s Okay) Send me a text! Would love to hear from you :)

We unpack what abs really are, why spot reduction doesn’t work, and how cardio, strength, protein, sleep, and stress management shape visible results. We make the case for training your core for function and health first, with aesthetics as a by-product.

• anatomy of the rectus, obliques, and transversus abdominis
• spot reduction myth and why crunches don’t burn belly fat
• cardio intensity, caloric deficit, and fat distribution
• protein for muscle retention during fat loss
• whole foods vs ultra-processed foods and inflammation
• stress, hormones, and sustainable eating patterns
• functional core work and compound lifts for stability
• genetics, body types, and realistic expectations
• health red flags from chasing extreme leanness
• key takeaways and a practical long-game mindset

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:

  1. 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/
  2. 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/
  3. 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/
  4. 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/2828487
  5. Wu 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/
  6. 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/
  7. 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/

Support the show

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 

hello@vitawithalita.com

Podcast Website

Blog posts for each episode

Become a guest on the podcast

This 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 me a text! Would love to hear from you :)

We unpack what abs really are, why spot reduction doesn’t work, and how cardio, strength, protein, sleep, and stress management shape visible results. We make the case for training your core for function and health first, with aesthetics as a by-product.

• anatomy of the rectus, obliques, and transversus abdominis
• spot reduction myth and why crunches don’t burn belly fat
• cardio intensity, caloric deficit, and fat distribution
• protein for muscle retention during fat loss
• whole foods vs ultra-processed foods and inflammation
• stress, hormones, and sustainable eating patterns
• functional core work and compound lifts for stability
• genetics, body types, and realistic expectations
• health red flags from chasing extreme leanness
• key takeaways and a practical long-game mindset

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:

  1. 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/
  2. 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/
  3. 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/
  4. 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/2828487
  5. Wu 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/
  6. 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/
  7. 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/

Support the show

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 

hello@vitawithalita.com

Podcast Website

Blog posts for each episode

Become a guest on the podcast

This 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.

]]> Alita Gideon Buzzsprout-18507439 Fri, 16 Jan 2026 05:00:00 -0500 2021 23 full false 22. Look Like You Belong At The Gym: New Year Gym Etiquette for Beginners 22. Look Like You Belong At The Gym: New Year Gym Etiquette for Beginners Send me a text! Would love to hear from you :)

We share simple, practical habits that reduce gym anxiety and help you feel like a regular faster. From barbell basics to unspoken etiquette, these tips keep you safe, respectful, and confident during the January rush and beyond.

• knowing bar weights and when to scale
• mirror awareness and not blocking views
• stepping away from the dumbbell rack
• loading and racking plates with safety in mind
• fixing sticky cable stacks and bench levers
• planning workouts and touring the floor
• wiping equipment and clear finish signals
• returning dumbbells and attachments to the right place
• not sitting on idle machines or scrolling
• asking set counts and not interrupting mid‑rep

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?

Support the show

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 

hello@vitawithalita.com

Podcast Website

Blog posts for each episode

Become a guest on the podcast

This 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 me a text! Would love to hear from you :)

We share simple, practical habits that reduce gym anxiety and help you feel like a regular faster. From barbell basics to unspoken etiquette, these tips keep you safe, respectful, and confident during the January rush and beyond.

• knowing bar weights and when to scale
• mirror awareness and not blocking views
• stepping away from the dumbbell rack
• loading and racking plates with safety in mind
• fixing sticky cable stacks and bench levers
• planning workouts and touring the floor
• wiping equipment and clear finish signals
• returning dumbbells and attachments to the right place
• not sitting on idle machines or scrolling
• asking set counts and not interrupting mid‑rep

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?

Support the show

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 

hello@vitawithalita.com

Podcast Website

Blog posts for each episode

Become a guest on the podcast

This 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.

]]> Alita Gideon Buzzsprout-18476709 Fri, 09 Jan 2026 05:00:00 -0500 1425 22 full false 21. My 26 Resolutions for 2026 21. My 26 Resolutions for 2026 Send me a text! Would love to hear from you :)

We’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.

Support the show

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 

hello@vitawithalita.com

Podcast Website

Blog posts for each episode

Become a guest on the podcast

This 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 me a text! Would love to hear from you :)

We’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.

Support the show

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 

hello@vitawithalita.com

Podcast Website

Blog posts for each episode

Become a guest on the podcast

This 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.

]]> Alita Gideon Buzzsprout-18442195 Fri, 02 Jan 2026 05:00:00 -0500 1237 21 full false 20. Dear January, My Willpower Is On A Budget: Intentionally Becoming 20. Dear January, My Willpower Is On A Budget: Intentionally Becoming Send me a text! Would love to hear from you :)

We share why most resolutions fade by February and how identity-based habits make change stick. We trade rigid outcomes for intentional choices, reflection, and letting go so growth feels sustainable and real.

• reframing resolutions as becoming through identity
• intention as the guiding word for the year
• why willpower fails and sustainability wins
• aligning habits with self-perception for durability
• letting go of excess goals and crowded identities
• three reflection prompts to set direction
• writing things down to see proof and progress
• simple actions that match chosen values
• choosing patience over overhaul and extremes

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.

Support the show

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 

hello@vitawithalita.com

Podcast Website

Blog posts for each episode

Become a guest on the podcast

This 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 me a text! Would love to hear from you :)

We share why most resolutions fade by February and how identity-based habits make change stick. We trade rigid outcomes for intentional choices, reflection, and letting go so growth feels sustainable and real.

• reframing resolutions as becoming through identity
• intention as the guiding word for the year
• why willpower fails and sustainability wins
• aligning habits with self-perception for durability
• letting go of excess goals and crowded identities
• three reflection prompts to set direction
• writing things down to see proof and progress
• simple actions that match chosen values
• choosing patience over overhaul and extremes

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.

Support the show

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 

hello@vitawithalita.com

Podcast Website

Blog posts for each episode

Become a guest on the podcast

This 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.

]]> Alita Gideon Buzzsprout-18379327 Fri, 26 Dec 2025 05:00:00 -0500 954 20 full false 19. Your Biggest Changes Might Be The Ones No One Sees: Honouring The Hidden Work Of Self-Growth 19. Your Biggest Changes Might Be The Ones No One Sees: Honouring The Hidden Work Of Self-Growth Send me a text! Would love to hear from you :)

We explore why the most important growth often unfolds quietly and how to recognise progress without outside validation. We share tools to ease new year pressure, trust stillness, and document small wins that build real change.

• defining inconspicuous growth and why it matters
• identity formation during uncertainty and discomfort
• social comparison and separating timelines
• redefining success through meaning and regulation
• choosing stability over urgency and restraint
• trusting stillness and neural pathways for change
• consolidation versus stagnation in quiet seasons
• journaling as proof and therapy insights
• preparing for visible change through hidden work

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?

Support the show

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 

hello@vitawithalita.com

Podcast Website

Blog posts for each episode

Become a guest on the podcast

This 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 me a text! Would love to hear from you :)

We explore why the most important growth often unfolds quietly and how to recognise progress without outside validation. We share tools to ease new year pressure, trust stillness, and document small wins that build real change.

• defining inconspicuous growth and why it matters
• identity formation during uncertainty and discomfort
• social comparison and separating timelines
• redefining success through meaning and regulation
• choosing stability over urgency and restraint
• trusting stillness and neural pathways for change
• consolidation versus stagnation in quiet seasons
• journaling as proof and therapy insights
• preparing for visible change through hidden work

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?

Support the show

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 

hello@vitawithalita.com

Podcast Website

Blog posts for each episode

Become a guest on the podcast

This 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.

]]> Alita Gideon Buzzsprout-18379243 Fri, 19 Dec 2025 05:00:00 -0500 1023 19 full false 18. Your Treadmill Isn’t Boring, Your Why Is: How to Find the Joy in Movement Again 18. Your Treadmill Isn’t Boring, Your Why Is: How to Find the Joy in Movement Again Send me a text! Would love to hear from you :)

We trace how fitness became insipid and offer a practical path back to joyful, self-directed movement. We explore playful experiments, feel‑good goals, and energy-aligned plans that replace punishment with kindness while still building consistency.

• naming insipid fitness and why it happens
• reframing your why beyond body change
• permission to dislike workouts that don’t fit
• intuitive movement menu to find your spark
• five‑minute starts and playful weekly swaps
• set feel‑good goals over performance metrics
• move with your energy and protect recovery
• curate your feed to protect joy online
• micro‑play ideas to rebuild curiosity and consistency
• movement as a relationship that evolves with seasons
• weekly reflection: what would kindness look like

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.

Support the show

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 

hello@vitawithalita.com

Podcast Website

Blog posts for each episode

Become a guest on the podcast

This 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 me a text! Would love to hear from you :)

We trace how fitness became insipid and offer a practical path back to joyful, self-directed movement. We explore playful experiments, feel‑good goals, and energy-aligned plans that replace punishment with kindness while still building consistency.

• naming insipid fitness and why it happens
• reframing your why beyond body change
• permission to dislike workouts that don’t fit
• intuitive movement menu to find your spark
• five‑minute starts and playful weekly swaps
• set feel‑good goals over performance metrics
• move with your energy and protect recovery
• curate your feed to protect joy online
• micro‑play ideas to rebuild curiosity and consistency
• movement as a relationship that evolves with seasons
• weekly reflection: what would kindness look like

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.

Support the show

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 

hello@vitawithalita.com

Podcast Website

Blog posts for each episode

Become a guest on the podcast

This 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.

]]> Alita Gideon Buzzsprout-18327035 Fri, 12 Dec 2025 05:00:00 -0500 1091 18 full false 17. Lift Without Fear: 6 Fitness Myths That Might Be Holding You Back 17. Lift Without Fear: 6 Fitness Myths That Might Be Holding You Back Send me a text! Would love to hear from you :)

We debunk six fitness myths that keep women stuck and replace them with science, clarity, and simple actions. Liberosis leads the way as we trade pressure for principles that build strength, energy, and confidence.

• lifting does not make women bulky
• strength training supports bone density, posture, metabolism
• undereating can backfire; prioritise protein and balance
• cardio aids heart health; resistance preserves muscle for fat loss
• soreness is not progress; track performance and consistency
• rest drives growth; avoid overtraining with smart splits
• spot reduction is a myth; focus on full-body training and recovery
• genetics shape fat distribution; accept and work with your body
• daily movement identity plus planned cardio and strength

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.

Support the show

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 

hello@vitawithalita.com

Podcast Website

Blog posts for each episode

Become a guest on the podcast

This 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 me a text! Would love to hear from you :)

We debunk six fitness myths that keep women stuck and replace them with science, clarity, and simple actions. Liberosis leads the way as we trade pressure for principles that build strength, energy, and confidence.

• lifting does not make women bulky
• strength training supports bone density, posture, metabolism
• undereating can backfire; prioritise protein and balance
• cardio aids heart health; resistance preserves muscle for fat loss
• soreness is not progress; track performance and consistency
• rest drives growth; avoid overtraining with smart splits
• spot reduction is a myth; focus on full-body training and recovery
• genetics shape fat distribution; accept and work with your body
• daily movement identity plus planned cardio and strength

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.

Support the show

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 

hello@vitawithalita.com

Podcast Website

Blog posts for each episode

Become a guest on the podcast

This 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.

]]> Alita Gideon Buzzsprout-18241680 Fri, 05 Dec 2025 05:00:00 -0500 970 17 full false 16. Longevity Habits For Your Twenties That Last A Lifetime 16. Longevity Habits For Your Twenties That Last A Lifetime Send me a text! Would love to hear from you :)

We unpack how choices in your twenties shape energy, strength, and confidence for decades, and why longevity is less about age and more about identity and daily habits. Practical steps, common mistakes, and a simple weekly blueprint make it easy to start.

• defining longevity as vitality and capability  
• strength training as the closest longevity cheat code  
• mobility as movement freedom and pain prevention  
• shifting identity to self-respect and function  
• habits that compound: protein, walking, sleep, sunlight  
• balanced training across strength, cardio, mobility, rest  
• hydration and stress management as non-negotiables  
• mistakes to avoid: only cardio, undereating, no rest  
• simple weekly structure to stay consistent

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.

Support the show

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 

hello@vitawithalita.com

Podcast Website

Blog posts for each episode

Become a guest on the podcast

This 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 me a text! Would love to hear from you :)

We unpack how choices in your twenties shape energy, strength, and confidence for decades, and why longevity is less about age and more about identity and daily habits. Practical steps, common mistakes, and a simple weekly blueprint make it easy to start.

• defining longevity as vitality and capability  
• strength training as the closest longevity cheat code  
• mobility as movement freedom and pain prevention  
• shifting identity to self-respect and function  
• habits that compound: protein, walking, sleep, sunlight  
• balanced training across strength, cardio, mobility, rest  
• hydration and stress management as non-negotiables  
• mistakes to avoid: only cardio, undereating, no rest  
• simple weekly structure to stay consistent

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.

Support the show

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 

hello@vitawithalita.com

Podcast Website

Blog posts for each episode

Become a guest on the podcast

This 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.

]]> Alita Gideon Buzzsprout-18241446 Fri, 28 Nov 2025 05:00:00 -0500 1547 16 full false 15. Discipline Isn’t Sexy, But Your Results Will Be: 10 Steps To Become Your Most Disciplined Self 15. Discipline Isn’t Sexy, But Your Results Will Be: 10 Steps To Become Your Most Disciplined Self Send me a text! Would love to hear from you :)

We lay out a simple, practical framework for building discipline that doesn’t rely on motivation and doesn’t burn you out. From lowering activation energy to identity statements and a 24-hour bounce back, we show how small systems create big follow-through.

• discipline as a skill you build, not a trait
• clarify one target habit to reduce cognitive load
• lower activation energy with simple prep
• set a daily baseline as a non-negotiable
• build systems and environment design
• track habits visually to fuel momentum
• master the first ten minutes to start
• add friction to unhelpful habits
• use identity statements to anchor behaviour
• accept boredom and prioritise consistency
• plan for slip-ups with a 24-hour reset

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?

Support the show

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 

hello@vitawithalita.com

Podcast Website

Blog posts for each episode

Become a guest on the podcast

This 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 me a text! Would love to hear from you :)

We lay out a simple, practical framework for building discipline that doesn’t rely on motivation and doesn’t burn you out. From lowering activation energy to identity statements and a 24-hour bounce back, we show how small systems create big follow-through.

• discipline as a skill you build, not a trait
• clarify one target habit to reduce cognitive load
• lower activation energy with simple prep
• set a daily baseline as a non-negotiable
• build systems and environment design
• track habits visually to fuel momentum
• master the first ten minutes to start
• add friction to unhelpful habits
• use identity statements to anchor behaviour
• accept boredom and prioritise consistency
• plan for slip-ups with a 24-hour reset

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?

Support the show

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 

hello@vitawithalita.com

Podcast Website

Blog posts for each episode

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This 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.

]]> Alita Gideon Buzzsprout-18201233 Fri, 21 Nov 2025 05:00:00 -0500 1523 15 full false 14. What If Rest Is The Strongest Rep You’ll Ever Take? Why Rest is Crucial to Your Overall Performance and What You Can Do To Improve It 14. What If Rest Is The Strongest Rep You’ll Ever Take? Why Rest is Crucial to Your Overall Performance and What You Can Do To Improve It Send me a text! Would love to hear from you :)

We dig into why rest days matter more than most of us admit and how sleep turns hard work into real progress. We share practical tools to make recovery consistent, from wind-down routines to fuelling and mental rest.

• redefining rest as a performance tool  
• how sleep drives muscle repair and mood  
• cortisol, cravings, and stalled progress  
• active recovery versus full rest  
• simple wind-down habits that work  
• consistent sleep and wake times  
• caffeine cutoffs and sleep quality  
• fuelling recovery with protein  
• mental rest for focus and calm  
• scheduling rest as a non-negotiable

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.

Support the show

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 

hello@vitawithalita.com

Podcast Website

Blog posts for each episode

Become a guest on the podcast

This 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 me a text! Would love to hear from you :)

We dig into why rest days matter more than most of us admit and how sleep turns hard work into real progress. We share practical tools to make recovery consistent, from wind-down routines to fuelling and mental rest.

• redefining rest as a performance tool  
• how sleep drives muscle repair and mood  
• cortisol, cravings, and stalled progress  
• active recovery versus full rest  
• simple wind-down habits that work  
• consistent sleep and wake times  
• caffeine cutoffs and sleep quality  
• fuelling recovery with protein  
• mental rest for focus and calm  
• scheduling rest as a non-negotiable

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.

Support the show

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 

hello@vitawithalita.com

Podcast Website

Blog posts for each episode

Become a guest on the podcast

This 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.

]]> Alita Gideon Buzzsprout-18188498 Fri, 14 Nov 2025 05:00:00 -0500 1161 14 full false 13. From Restriction To Compassionate Nutrition: Spotting Disordered Eating And Finding Balance 13. From Restriction To Compassionate Nutrition: Spotting Disordered Eating And Finding Balance Send me a text! Would love to hear from you :)

We explore the thin line between clean eating and disordered patterns, explain why restriction backfires, and share a gentle path back to balance. Practical red flags and journaling prompts help you check in with your mindset and bring peace to your plate.

• orthorexia defined in plain language and context
• how social praise of discipline can hide rigidity
• the diet–binge cycle and why it is predictable
• biology of scarcity and rebound eating
• red flags that your plan is running your life
• guided journaling questions to regain clarity
• nourishment as flexibility, not perfection
• simple ways to add joy back into meals

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.

Support the show

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 

hello@vitawithalita.com

Podcast Website

Blog posts for each episode

Become a guest on the podcast

This 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 me a text! Would love to hear from you :)

We explore the thin line between clean eating and disordered patterns, explain why restriction backfires, and share a gentle path back to balance. Practical red flags and journaling prompts help you check in with your mindset and bring peace to your plate.

• orthorexia defined in plain language and context
• how social praise of discipline can hide rigidity
• the diet–binge cycle and why it is predictable
• biology of scarcity and rebound eating
• red flags that your plan is running your life
• guided journaling questions to regain clarity
• nourishment as flexibility, not perfection
• simple ways to add joy back into meals

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.

Support the show

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 

hello@vitawithalita.com

Podcast Website

Blog posts for each episode

Become a guest on the podcast

This 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.

]]> Alita Gideon Buzzsprout-18135967 Fri, 07 Nov 2025 05:00:00 -0500 1117 13 full false 12. You Don’t Need Motivation; You Need A Plan That Builds It - HOW TO START AND STICK TO A WORKOUT ROUTINE 12. You Don’t Need Motivation; You Need A Plan That Builds It - HOW TO START AND STICK TO A WORKOUT ROUTINE Send me a text! Would love to hear from you :)

We share a simple, evidence‑based way to start and stick to a workout routine after a chaotic season. Motivation becomes the result of action, not the requirement, and small, scheduled wins compound into lasting habits.

• identifying motivation, time, and burnout as primary barriers
• reframing time as priority and making training non‑negotiable
• avoiding all‑or‑nothing pushes that cause soreness and overwhelm
• using habit science: context cues, repetition, and reward
• choosing environments that prime action and keep it fun
• aiming for four short bouts per week across six weeks
• three‑step plan: start small, schedule it, track progress
• using visual streaks and habit pairing to sustain momentum
• prioritising consistency over intensity for long‑term success

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.

Support the show

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 

hello@vitawithalita.com

Podcast Website

Blog posts for each episode

Become a guest on the podcast

This 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 me a text! Would love to hear from you :)

We share a simple, evidence‑based way to start and stick to a workout routine after a chaotic season. Motivation becomes the result of action, not the requirement, and small, scheduled wins compound into lasting habits.

• identifying motivation, time, and burnout as primary barriers
• reframing time as priority and making training non‑negotiable
• avoiding all‑or‑nothing pushes that cause soreness and overwhelm
• using habit science: context cues, repetition, and reward
• choosing environments that prime action and keep it fun
• aiming for four short bouts per week across six weeks
• three‑step plan: start small, schedule it, track progress
• using visual streaks and habit pairing to sustain momentum
• prioritising consistency over intensity for long‑term success

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.

Support the show

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 

hello@vitawithalita.com

Podcast Website

Blog posts for each episode

Become a guest on the podcast

This 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.

]]> Alita Gideon Buzzsprout-18108895 Fri, 31 Oct 2025 05:00:00 -0400 1343 12 full false 11. Flat Tummy Fallacy: Why Morning Abs Don't Last All Day 11. Flat Tummy Fallacy: Why Morning Abs Don't Last All Day Send me a text! Would love to hear from you :)

Bloating is completely normal and should be normalized, despite our culture's obsession with flat stomachs. Our bodies naturally respond to food, stress, and hormone changes throughout the day, making the morning "skinny" appearance impossible to maintain 24/7.

• Bloating signs include fullness or pressure in the abdomen, visible stomach expansion, discomfort, and excessive gas
• High FODMAP foods like apples, cauliflower, and whole grains may cause bloating but are healthy and shouldn't be avoided by most people
• Hormone fluctuations, especially during women's menstrual cycles, naturally cause bloating
• Simple activities like breathing, talking, and eating can cause aerophagia (swallowing too much air), which affects 25% of adults
• The gut-brain axis connects your digestive system directly to your emotional state—stress slows digestion and increases bloating
• Mindful eating, supporting your gut microbiome with pro/prebiotic foods, and gradually increasing fiber intake can help reduce excessive bloating
• Tracking your symptoms can help identify personal triggers without needing to eliminate entire food groups

Feel free to share this episode with a friend who's been googling "why am I bloated after lunch," and be sure to subscribe, rate, and leave a review. It helps me keep bringing you science-backed content and lets me know what you like. See you next week on Vita with Alita!

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

Support the show

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 

hello@vitawithalita.com

Podcast Website

Blog posts for each episode

Become a guest on the podcast

This 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 me a text! Would love to hear from you :)

Bloating is completely normal and should be normalized, despite our culture's obsession with flat stomachs. Our bodies naturally respond to food, stress, and hormone changes throughout the day, making the morning "skinny" appearance impossible to maintain 24/7.

• Bloating signs include fullness or pressure in the abdomen, visible stomach expansion, discomfort, and excessive gas
• High FODMAP foods like apples, cauliflower, and whole grains may cause bloating but are healthy and shouldn't be avoided by most people
• Hormone fluctuations, especially during women's menstrual cycles, naturally cause bloating
• Simple activities like breathing, talking, and eating can cause aerophagia (swallowing too much air), which affects 25% of adults
• The gut-brain axis connects your digestive system directly to your emotional state—stress slows digestion and increases bloating
• Mindful eating, supporting your gut microbiome with pro/prebiotic foods, and gradually increasing fiber intake can help reduce excessive bloating
• Tracking your symptoms can help identify personal triggers without needing to eliminate entire food groups

Feel free to share this episode with a friend who's been googling "why am I bloated after lunch," and be sure to subscribe, rate, and leave a review. It helps me keep bringing you science-backed content and lets me know what you like. See you next week on Vita with Alita!

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

Support the show

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 

hello@vitawithalita.com

Podcast Website

Blog posts for each episode

Become a guest on the podcast

This 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.

]]> https://vitawithalita.com/flat-tummy-fallacy-why-morning-abs-dont-last-all-day/ Alita Gideon Buzzsprout-17293524 Fri, 06 Jun 2025 05:00:00 -0400 1492 11 full false 10. Your Heart's Gym Membership: Why That Run Is Worth The Struggle 10. Your Heart's Gym Membership: Why That Run Is Worth The Struggle Send me a text! Would love to hear from you :)

Cardio is much more than a means to burn calories; it's a powerful way to improve your body's oxygen efficiency and literally change how your body functions at a cellular level.

• Cardio exercise serves as strength training for your heart, improving the entire cardiorespiratory system
• VO2 max measures your body's maximum oxygen uptake and efficiency, providing a numerical value for your fitness level
• Higher VO2 max correlates with increased functional capacity and more years of independent living as you age
• Cardio improves oxygen transport through increased blood volume, stronger heart pumping, and more blood vessels
• Your muscles adapt by creating more mitochondria to better utilize the oxygen delivered to them
• Effective VO2 max training requires working at about 90% of your maximum heart rate (220 minus your age)
• As you become more efficient through cardio, the same activities become easier and your resting heart rate decreases
• For optimal results, aim for 20-30 minutes of high-intensity cardio 2-3 times per week
• The mental benefits include improved clarity, academic performance, self-esteem, and confidence
• Choose a form of cardio that appeals to you personally—swimming, running, biking, skipping rope, or rowing

If you enjoyed this episode, please leave a rating and share your thoughts with us via text. Thanks for tuning in, and I'll see you all next week!

Support the show

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 

hello@vitawithalita.com

Podcast Website

Blog posts for each episode

Become a guest on the podcast

This 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 me a text! Would love to hear from you :)

Cardio is much more than a means to burn calories; it's a powerful way to improve your body's oxygen efficiency and literally change how your body functions at a cellular level.

• Cardio exercise serves as strength training for your heart, improving the entire cardiorespiratory system
• VO2 max measures your body's maximum oxygen uptake and efficiency, providing a numerical value for your fitness level
• Higher VO2 max correlates with increased functional capacity and more years of independent living as you age
• Cardio improves oxygen transport through increased blood volume, stronger heart pumping, and more blood vessels
• Your muscles adapt by creating more mitochondria to better utilize the oxygen delivered to them
• Effective VO2 max training requires working at about 90% of your maximum heart rate (220 minus your age)
• As you become more efficient through cardio, the same activities become easier and your resting heart rate decreases
• For optimal results, aim for 20-30 minutes of high-intensity cardio 2-3 times per week
• The mental benefits include improved clarity, academic performance, self-esteem, and confidence
• Choose a form of cardio that appeals to you personally—swimming, running, biking, skipping rope, or rowing

If you enjoyed this episode, please leave a rating and share your thoughts with us via text. Thanks for tuning in, and I'll see you all next week!

Support the show

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 

hello@vitawithalita.com

Podcast Website

Blog posts for each episode

Become a guest on the podcast

This 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.

]]> https://vitawithalita.com/your-hearts-gym-membership-why-that-run-is-worth-the-struggle/ Alita Gideon Buzzsprout-17120323 Fri, 09 May 2025 05:00:00 -0400 1966 10 full false 9. The 1-in-400-Trillion Miracle That Is You: 40 Facts to Brighten Your Day 9. The 1-in-400-Trillion Miracle That Is You: 40 Facts to Brighten Your Day Send me a text! Would love to hear from you :)

Ever 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.

Support the show

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 

hello@vitawithalita.com

Podcast Website

Blog posts for each episode

Become a guest on the podcast

This 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 me a text! Would love to hear from you :)

Ever 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.

Support the show

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 

hello@vitawithalita.com

Podcast Website

Blog posts for each episode

Become a guest on the podcast

This 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.

]]> https://vitawithalita.com/the-science-of-joy-40-facts-to-brighten-your-day/ Alita Gideon Buzzsprout-17037122 Fri, 25 Apr 2025 05:00:00 -0400 1010 9 full false 8. Your Brain is Full, But Is Your Mind? A Candid Look at Mindfulness 8. Your Brain is Full, But Is Your Mind? A Candid Look at Mindfulness Send me a text! Would love to hear from you :)

Mindfulness is the practice of intentionally focusing on the present moment without judgment, allowing us to observe thoughts and feelings without being carried away by them or reacting automatically. This underrated practice offers profound benefits for mental clarity and overall wellbeing.

• Mindfulness helps us truly enjoy each moment rather than living on autopilot
• Being present reduces stress, anxiety, and depression by preventing overthinking spirals
• Practicing awareness during everyday activities like eating can lead to healthier habits
• Mindfulness doesn't require special equipment - it can be incorporated into routine tasks
• Setting reminders or using a mindfulness app can help develop consistent awareness
• Going out in nature or simply looking outside provides an accessible gateway to presence
• Research shows mindfulness enhances athletic performance even in highly goal-oriented individuals
• The non-judgmental component doesn't mean giving up - it means seeing reality clearly to take effective next steps
• Developing mindfulness is like building any skill - it requires consistent practice over time

Take a moment today to be fully present in whatever you're doing - notice the sensations, sounds and experiences. Your mind may be full, but practicing mindfulness can help clear the mental clutter so you can appreciate the simple miracle of being alive.

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/

Support the show

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 

hello@vitawithalita.com

Podcast Website

Blog posts for each episode

Become a guest on the podcast

This 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 me a text! Would love to hear from you :)

Mindfulness is the practice of intentionally focusing on the present moment without judgment, allowing us to observe thoughts and feelings without being carried away by them or reacting automatically. This underrated practice offers profound benefits for mental clarity and overall wellbeing.

• Mindfulness helps us truly enjoy each moment rather than living on autopilot
• Being present reduces stress, anxiety, and depression by preventing overthinking spirals
• Practicing awareness during everyday activities like eating can lead to healthier habits
• Mindfulness doesn't require special equipment - it can be incorporated into routine tasks
• Setting reminders or using a mindfulness app can help develop consistent awareness
• Going out in nature or simply looking outside provides an accessible gateway to presence
• Research shows mindfulness enhances athletic performance even in highly goal-oriented individuals
• The non-judgmental component doesn't mean giving up - it means seeing reality clearly to take effective next steps
• Developing mindfulness is like building any skill - it requires consistent practice over time

Take a moment today to be fully present in whatever you're doing - notice the sensations, sounds and experiences. Your mind may be full, but practicing mindfulness can help clear the mental clutter so you can appreciate the simple miracle of being alive.

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/

Support the show

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 

hello@vitawithalita.com

Podcast Website

Blog posts for each episode

Become a guest on the podcast

This 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.

]]> https://vitawithalita.com/your-brain-is-full-but-is-your-mind-a-candid-look-at-mindfulness/ Alita Gideon Buzzsprout-16983973 Fri, 18 Apr 2025 05:00:00 -0400 1802 8 full false 7. DOWNWARD DOGS AND GENE EXPRESSION: The Surprising Science of Yoga 7. DOWNWARD DOGS AND GENE EXPRESSION: The Surprising Science of Yoga Send me a text! Would love to hear from you :)

Yoga transcends physical exercise to create harmony between mind, body, and spirit with benefits supported by scientific research and ancient wisdom.

• Rooted in ancient Indian philosophy, yoga means "unity" in Sanskrit and emphasizes connecting mind, body, and spirit
• The practice combines physical postures with breathwork and meditation, focusing more on spiritual aspects than just physical movements
• Personal experience shows yoga helps with appreciating your body, focusing on breath, and reconnecting with yourself
• Scientific research confirms yoga reduces anxiety and depression while improving cognitive function and physical health indicators
• Yoga works by stimulating the vagus nerve and activating the parasympathetic nervous system (your "rest and digest" response)
• Recent studies show yoga even influences gene expression, boosting neuroprotective genes and those involved in DNA repair
• Consistency is key—benefits build over time rather than appearing after a single session
• Start with just 20 minutes using free resources like Yoga with Adriene on YouTube 

If you're curious about yoga, give it a try with an open mind. Remember that your first session won't be perfect - be patient with yourself and allow time to explore the practice to truly experience its benefits.

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.

Support the show

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 

hello@vitawithalita.com

Podcast Website

Blog posts for each episode

Become a guest on the podcast

This 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 me a text! Would love to hear from you :)

Yoga transcends physical exercise to create harmony between mind, body, and spirit with benefits supported by scientific research and ancient wisdom.

• Rooted in ancient Indian philosophy, yoga means "unity" in Sanskrit and emphasizes connecting mind, body, and spirit
• The practice combines physical postures with breathwork and meditation, focusing more on spiritual aspects than just physical movements
• Personal experience shows yoga helps with appreciating your body, focusing on breath, and reconnecting with yourself
• Scientific research confirms yoga reduces anxiety and depression while improving cognitive function and physical health indicators
• Yoga works by stimulating the vagus nerve and activating the parasympathetic nervous system (your "rest and digest" response)
• Recent studies show yoga even influences gene expression, boosting neuroprotective genes and those involved in DNA repair
• Consistency is key—benefits build over time rather than appearing after a single session
• Start with just 20 minutes using free resources like Yoga with Adriene on YouTube 

If you're curious about yoga, give it a try with an open mind. Remember that your first session won't be perfect - be patient with yourself and allow time to explore the practice to truly experience its benefits.

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.

Support the show

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 

hello@vitawithalita.com

Podcast Website

Blog posts for each episode

Become a guest on the podcast

This 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.

]]> https://vitawithalita.com/episode-7-downward-dogs-and-gene-expression-the-surprising-science-of-yoga/ Alita Gideon Buzzsprout-16955791 Fri, 11 Apr 2025 05:00:00 -0400 1321 7 full false 6. YOUR TIME IS BEING STOLEN! (And You're Handing Over the Keys) 6. YOUR TIME IS BEING STOLEN! (And You're Handing Over the Keys) Send me a text! Would love to hear from you :)

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
• 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

If you have a topic you'd like to hear my perspective on in a future episode, please reach out via email. Thanks for listening to another episode of Vida with Alita, and I'll see you next week.

• 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

Support the show

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 

hello@vitawithalita.com

Podcast Website

Blog posts for each episode

Become a guest on the podcast

This 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 me a text! Would love to hear from you :)

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
• 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

If you have a topic you'd like to hear my perspective on in a future episode, please reach out via email. Thanks for listening to another episode of Vida with Alita, and I'll see you next week.

• 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

Support the show

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 

hello@vitawithalita.com

Podcast Website

Blog posts for each episode

Become a guest on the podcast

This 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.

]]> https://vitawithalita.com/hello-world/ Alita Gideon Buzzsprout-16911584 Fri, 04 Apr 2025 05:00:00 -0400 1905 6 full false 5. STRENGTH TRAINING WILL CHANGE YOUR LIFE! 10 Lessons I've Learned From 8 years of Strength Training 5. STRENGTH TRAINING WILL CHANGE YOUR LIFE! 10 Lessons I've Learned From 8 years of Strength Training Send me a text! Would love to hear from you :)

Welcome 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. 

Support the show

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 

hello@vitawithalita.com

Podcast Website

Blog posts for each episode

Become a guest on the podcast

This 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 me a text! Would love to hear from you :)

Welcome 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. 

Support the show

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 

hello@vitawithalita.com

Podcast Website

Blog posts for each episode

Become a guest on the podcast

This 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.

]]> Alita Gideon Buzzsprout-16871504 Fri, 28 Mar 2025 05:00:00 -0400 1856 5 full false 4. 10 LESSONS I'VE LEARNED FROM PEOPLE WITH INTELLECTUAL DISABILITIES 4. 10 LESSONS I'VE LEARNED FROM PEOPLE WITH INTELLECTUAL DISABILITIES Send me a text! Would love to hear from you :)

Welcome 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-disability

Support the show

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 

hello@vitawithalita.com

Podcast Website

Blog posts for each episode

Become a guest on the podcast

This 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 me a text! Would love to hear from you :)

Welcome 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-disability

Support the show

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 

hello@vitawithalita.com

Podcast Website

Blog posts for each episode

Become a guest on the podcast

This 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.

]]> Alita Gideon Buzzsprout-16831141 Fri, 21 Mar 2025 05:00:00 -0400 1697 4 full false 3. IS MORE REALLY MORE? The Hidden Cost of Too Much Choice 3. IS MORE REALLY MORE? The Hidden Cost of Too Much Choice Send me a text! Would love to hear from you :)

Welcome 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: 19766972

Support the show

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 

hello@vitawithalita.com

Podcast Website

Blog posts for each episode

Become a guest on the podcast

This 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 me a text! Would love to hear from you :)

Welcome 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: 19766972

Support the show

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 

hello@vitawithalita.com

Podcast Website

Blog posts for each episode

Become a guest on the podcast

This 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.

]]> Alita Gideon Buzzsprout-16786839 Fri, 14 Mar 2025 05:00:00 -0400 1361 3 full false 2. TO JOURNAL OR NOT TO JOURNAL? Is Journaling Really the Solution to All Your Problems? 2. TO JOURNAL OR NOT TO JOURNAL? Is Journaling Really the Solution to All Your Problems? Send me a text! Would love to hear from you :)

Welcome 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, Mindfulness

Support the show

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 

hello@vitawithalita.com

Podcast Website

Blog posts for each episode

Become a guest on the podcast

This 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 me a text! Would love to hear from you :)

Welcome 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, Mindfulness

Support the show

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 

hello@vitawithalita.com

Podcast Website

Blog posts for each episode

Become a guest on the podcast

This 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.

]]> Alita Gideon Buzzsprout-16746568 Fri, 07 Mar 2025 05:00:00 -0500 1301 2 full false 1. UNCERTAINTY OF THE FUTURE MAY MAKE YOU MORE LIKELY TO INDULGE! Welcome to Vita with Alita 1. UNCERTAINTY OF THE FUTURE MAY MAKE YOU MORE LIKELY TO INDULGE! Welcome to Vita with Alita Send me a text! Would love to hear from you :)

Welcome 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.139353

Support the show

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 

hello@vitawithalita.com

Podcast Website

Blog posts for each episode

Become a guest on the podcast

This 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 me a text! Would love to hear from you :)

Welcome 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.139353

Support the show

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 

hello@vitawithalita.com

Podcast Website

Blog posts for each episode

Become a guest on the podcast

This 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.

]]> Alita Gideon Buzzsprout-16704895 Fri, 28 Feb 2025 05:00:00 -0500 775 1 full false WELCOME TO VITA WITH ALITA WELCOME TO VITA WITH ALITA Send me a text! Would love to hear from you :)

Welcome to Vita with Alita! It is wonderful to have you here. 

Support the show

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 

hello@vitawithalita.com

Podcast Website

Blog posts for each episode

Become a guest on the podcast

This 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 me a text! Would love to hear from you :)

Welcome to Vita with Alita! It is wonderful to have you here. 

Support the show

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 

hello@vitawithalita.com

Podcast Website

Blog posts for each episode

Become a guest on the podcast

This 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.

]]> Alita Gideon Buzzsprout-18530476 Fri, 21 Feb 2025 05:00:00 -0500 90 trailer false