FitMitTuro Fitness Podcast

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Why can you know exactly what you should eat and still feel completely out of control around certain foods?

In this episode, I sit down with psychologist, author, and former binge eater Dr. Glenn Livingston to talk about the psychology behind cravings, overeating, and why willpower alone often isn’t enough.

Glenn shares his own experience of reaching nearly 300 pounds, his years consulting for large food companies, and the unusual method that finally helped him create space between a craving and the decision to act on it.  

We talk about why highly disciplined people can still struggle with food, how the modern food environment can amplify cravings, and why making a few clear food decisions in advance may reduce how much willpower you need in the moment. 

Glenn also explains something especially important: when you stop responding to a familiar food cue, cravings may actually become stronger before they become weaker. He calls this an “extinction burst,” and understanding it may help explain why so many people give in just when they think their cravings should already be disappearing. 

We also discuss how to respond in the moment when a craving hits, why sleep, stress, hydration, nutrition and other sources of pleasure matter, and why one overeating episode does not need to turn into an entire bad day. 

In this episode, we talk about:

• Glenn’s personal struggle with binge eating and weight
• what he learned working with the food industry
• why disciplined people can still lose control around food
• how food cues become connected with cravings
• why cravings can get worse before they get better
• what an “extinction burst” is
• how to respond when a strong craving hits
• why clear food rules can sometimes reduce decision fatigue
• how breathing can help create a pause before acting
• why stress, sleep and nutrition affect your ability to resist cravings
• why one mistake easily turns into “the whole day is ruined”
• how to turn guilt into responsibility
• why aggressive dieting can increase the risk of bingeing
• why less processed food may make cravings easier to manage
• when overeating crosses into a bigger problem
• why the goal should be eating according to your own best judgment
• how one small rule can begin changing your identity

If you’ve ever promised yourself you’d “start again tomorrow,” this conversation will give you a different way to think about cravings, mistakes, and getting back on track.

Learn more about Glenn and get a free electronic copy of his book:

https://defeatyourcravings.com/

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My new personalized coaching app for women 35–55 who are tired of starting over with diets, workouts, and healthy habits.

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What happens when you’ve broken so many promises to yourself that you stop believing you can change?

In this episode, I sit down with singer-songwriter, author, entrepreneur and recovery advocate Ezra Vancil to talk about addiction, identity, self-trust, relationships, and what it actually takes to rebuild your life.

Ezra experienced success in music at a very young age, but after that version of his life fell apart, he spent years trying to get back to who he thought he was supposed to be. Alcohol gradually became his way of managing emotions, disappointment and pain, until drinking took over his life. 

At 40, after years of addiction and consequences, Ezra reached a point where he knew he could no longer continue living the same way. Recovery didn’t instantly make life easier. Instead, it forced him to face himself, accept where he was, ask for help, and begin rebuilding through small actions. 

We talk about why acceptance isn’t the same as giving up, how self-talk can either keep you stuck or help you move forward, and why rebuilding self-trust happens through what you actually do—not what you promise yourself you’re going to do.

We also explore why trying to change everything at once often backfires, how identity shapes behavior, the power of routines and environment, and why showing people you’ve changed matters far more than telling them you will.  

In this episode, we talk about:

• Ezra’s early success in music and losing the identity he had built around it
• when alcohol went from a coping tool to controlling his life
• the moment he decided he could no longer live that way
• why sobriety didn’t immediately make everything feel better
• acceptance as a form of strength
• learning to stop fighting yourself
• how to rebuild self-trust after repeatedly breaking promises
• why tiny actions can create bigger changes
• the difference between “trying to change” and changing your identity
• routines that help prevent falling back into old patterns
• why recovery is not about avoiding struggle
• rebuilding trust with family after words are no longer enough
• showing change instead of promising change
• why your environment matters more than relying on willpower
• when productivity and achievement become another form of escape
• how Ezra’s relationship with creativity changed after sobriety
• asking the right people for help
• why you may need to focus on one problem instead of trying to fix everything
• what a good life means to Ezra today

Learn more about Ezra, his music and his work:

https://ezravancil.com/

Try The Consistency Reset

My new personalized coaching app for women 35–55 who are tired of starting over with diets, workouts, and healthy habits.

Get simple daily actions, realistic workouts, practical nutrition habits, and Reset Mode to help you keep going when life gets busy.

Take the quiz and build your personalized plan here: studio.com/turo/consistency-reset

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What happens when discipline, achievement, and self-improvement stop making you feel better?

In this episode, I sit down with Leif Bjelland, founder of Heroic Breath, to talk about what he calls the “Optimization Ceiling” the point where doing more, learning more, and pushing harder no longer creates a better experience of life.

Leif shares his own journey through alcoholism, endurance cycling, meditation, and breathwork, and we talk about why high performers can be especially vulnerable to constant overdrive, racing thoughts, information overload, and using productivity as a form of escape.

We also explore why rest can feel uncomfortable, when discipline starts working against you, how breathwork may help create a break from the thinking mind, and why recovery should not become another thing you have to optimize perfectly.

In this episode, we talk about:

• what the “Optimization Ceiling” means
• why high achievers often struggle to slow down
• why doing more can become another form of escapism
• why rest can feel uncomfortable or even guilt-inducing
• when discipline stops being helpful
• how self-talk affects stress and recovery
• what breathwork actually is
• why some breathwork practices can feel intense
• when breathwork may not be appropriate
• how meditation, sleep, and recovery fit into the bigger picture
• why more wellness habits are not always the answer
• what endurance sport taught Leif about resilience versus overriding the body
• what to do if you realize you are trying to solve stress by doing more

Leif also shares a free Heroic Breath “Release” session for listeners:

https://www.heroicbreath.com/freedom
Code: freedom100

Try The Consistency Reset

My new personalized coaching app for women 35–55 who are tired of starting over with diets, workouts, and healthy habits.

Get simple daily actions, realistic workouts, practical nutrition habits, and Reset Mode to help you keep going when life gets busy.

Take the quiz and build your personalized plan here: studio.com/turo/consistency-reset

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If you’re over 40, you’ve probably heard that strength training is important but how much do you actually need?

Do you need to spend five days a week in the gym, lift extremely heavy weights, track every metric, or buy expensive recovery gadgets? Or can a much simpler approach give you most of the benefits?

In this episode of the FitMitTuro Fitness Podcast, Turo talks with Dr. Jennifer Timmons, physician and founder of Timmons Wellness, about what really matters for building and maintaining muscle in midlife.

They discuss why walking alone is not enough to preserve muscle, why women do not need to fear “getting bulky,” how much strength training is actually necessary, and why consistency matters more than following a perfect plan. Dr. Timmons also explains how she thinks about recovery, protein, fiber, exercise snacks, simple physical-function tests, and popular longevity tools like wearables, saunas, vibration plates, continuous glucose monitors, and cold plunges. 

In this episode, you’ll learn:

•  Why muscle becomes increasingly important after 40 
•  Why walking and general activity are not enough on their own 
•  Whether women should worry about becoming bulky 
•  How much strength training you actually need 
•  Why two short sessions can still be valuable 
•  How to use progressive overload without overcomplicating training 
•  Why consistency beats perfection 
•  How to adjust training after a bad night of sleep 
•  How much protein Dr. Timmons personally aims for 
•  Why fiber matters alongside protein 
•  What “exercise snacks” are and why they can work 
•  Simple at-home tests for strength and healthy aging 
•  Which longevity gadgets may be useful—and which you can probably skip 
•  What a beginner over 40 should do this week 

Dr. Timmons also shares a practical “basics first” framework: movement, emotional health, diet, and sleep before spending money on optimization tools.

Connect with Dr. Timmons:

IG @jennifertimmonsmd

Website: https://timmonswellnessmd.com/

Connect with Turo:

IG @personaltrainer_turo

Website: https://personaltrainerturo.it/

Try The Consistency Reset

My new personalized coaching app for women 35–55 who are tired of starting over with diets, workouts, and healthy habits.

Get simple daily actions, realistic workouts, practical nutrition habits, and Reset Mode to help you keep going when life gets busy.

Take the quiz and build your personalized plan here: studio.com/turo/consistency-reset

Send us Fan Mail

What happens when life changes so much that you no longer recognize yourself?

In this episode of the FitMitTuro Fitness Podcast, Turo talks with author Sacha Hughes about grief, divorce, people-pleasing, alcohol, self-sabotage, emotional eating, and what it takes to rebuild your relationship with yourself.

Sacha shares how losing her mother at a young age, going through divorce, raising children, and years of looking outside herself for love and validation shaped the way she lived. She also opens up about using alcohol and partying to numb pain, constantly putting others on a pedestal, and eventually realizing that the relationship she most needed to repair was the one with herself. 

They discuss why women often put everyone else first, how people-pleasing can become a form of self-abandonment, why social media can feed the need for validation, and how self-awareness can change the way we approach food, exercise, sleep, relationships, and everyday habits.

You’ll learn:

•  Why difficult life events can make healthy habits disappear 
•  How grief and self-sabotage can become connected 
•  Why people-pleasing can erode self-trust 
•  What it looks like to stop abandoning yourself 
•  Why huge promises often fail 
•  How small, realistic actions can support long-term change 
•  How emotional states affect food, alcohol, exercise, and sleep 
•  Why all-or-nothing thinking keeps people stuck 
•  How to distinguish self-acceptance from giving up 
•  Why external validation can become addictive 
•  How Sacha rebuilt confidence and learned to trust herself again 

Sacha is the author of Love, Grief, and More Sex Than Pinot, part of the Soho Summers series.

Connect with Sacha Hughes

Website:
 https://www.sachahughes.com/

Instagram:
 https://www.instagram.com/sachahughes/

Facebook:
https://www.facebook.com/SachaHughesAuthor/

Publishers: www.oceanbreezepublishing.com

Connect with Turo:

IG @personaltrainer_turo

Website: personaltrainerturo.it

Try The Consistency Reset

My new personalized coaching app for women 35–55 who are tired of starting over with diets, workouts, and healthy habits.

Get simple daily actions, realistic workouts, practical nutrition habits, and Reset Mode to help you keep going when life gets busy.

Take the quiz and build your personalized plan here: studio.com/turo/consistency-reset

Send us Fan Mail

What we say about food, exercise, weight, and our own bodies can stay with our children for decades.

Many adults grew up hearing things like “clean your plate,” “I need to lose weight,” “I was bad today,” or “I need to work off what I ate.” Most parents don’t want to pass those messages on but knowing what to say instead isn’t always easy.

In this episode, Turo talks with Dr. Whitney Casares, board-certified pediatrician, author, and founder of Modern Mommy Doc and Raising Body-Confident Kids, about helping children develop a healthier relationship with food, movement, and their bodies.

Whitney explains the difference between body confidence and body positivity, why focusing too much on a child’s weight can backfire, and what parents can say when a child tells them, “I’m fat.”

They also discuss emotional eating, good and bad food labels, exercise as punishment, grandparents commenting on weight, and how parents can pursue their own health or weight-loss goals without passing diet culture on to their children.

In this episode, you’ll learn:

•  What body confidence really means 
•  How parents unknowingly pass down body-image beliefs 
•  What to say when your child says, “I’m fat” 
•  Why labeling foods as good or bad can create problems 
•  How to talk about nutritious foods without making other foods forbidden 
•  How parents can unintentionally influence emotional eating 
•  Why exercise should not be punishment for eating 
•  How to focus on health without making weight the only measure 
•  What to do when grandparents or relatives comment on a child’s body 
•  How to lose weight yourself without making weight loss your child’s focus 
•  Three principles new parents can use from the very beginning 
•  One simple way to start building body confidence at home today 

Whitney’s book, Raising Body-Confident Kids, is available wherever books are sold.

Learn more:
https://raisingbodyconfidentkids.com

Follow Whitney:
@modernmommydoc
@raising.body.confident.kids

Try The Consistency Reset

My new personalized coaching app for women 35–55 who are tired of starting over with diets, workouts, and healthy habits.

Get simple daily actions, realistic workouts, practical nutrition habits, and Reset Mode to help you keep going when life gets busy.

Take the quiz and build your personalized plan here: studio.com/turo/consistency-reset

Send us Fan Mail

Do you really lack discipline or are you trying to maintain healthy habits while already carrying more than you have the capacity to handle?

In this episode, I’m joined by Gamal J. Palmer, founder and principal of Conscious Builders.

Gamal has nearly two decades of experience working with executives, leaders, and organizations, including DreamWorks, Nike, Nestlé, Universal Studios, and NBCUniversal. His work combines behavioral science, systems thinking, self-awareness, and practical tools for building sustainable change.

We discuss why healthy habits often disappear during stressful periods, why willpower fades by the end of the day, and how unrealistic promises can slowly damage self-trust.

Gamal explains why people may interpret exhaustion, poor sleep, emotional stress, or an overloaded schedule as laziness—and why asking better questions can be more useful than criticizing yourself.

We also explore why food, alcohol, scrolling, and other behaviors can become an emotional off switch, why removing a habit without replacing it often fails, and how small commitments can help you rebuild confidence in your ability to follow through.

In this episode, you’ll learn:

• What “capacity” means in the context of healthy habits
• Why lacking capacity is different from lacking motivation
• How negative self-talk reinforces the belief that you are undisciplined
• Three questions to ask before calling yourself lazy
• Why healthy habits often disappear when life becomes stressful
• Why willpower tends to fade after a demanding day
• How food, alcohol, television, and scrolling can become an off switch
• Why removing a habit without replacing it leaves an empty space
• How small acts can help you build discipline and self-trust
• Why unrealistic promises create feelings of failure
• How minimum commitments can be more powerful than ambitious plans
• Why habits need to survive real-life disruptions
• How to use minimum, medium, and full versions of a habit
• What to do during low-capacity weeks
• How to notice a setback without turning it into self-punishment

Connect with Gamal J. Palmer

Website:
https://www.gamalpalmer.com

Instagram:
https://www.instagram.com/gamaljpalmer

LinkedIn:
https://www.linkedin.com/in/gamal-j-palmer-67986926

Connect with Turo Virta

Coaching and fitness:
https://personaltrainerturo.it

FitMitTuro Fitness Podcast:
https://www.fitmitturo.com/

Instagram:
https://www.instagram.com/personaltrainer_turo

TikTok:
https://www.tiktok.com/@personaltrainer_turo

If you enjoyed this episode, please subscribe, leave a five-star review, and share it with someone who keeps blaming themselves for struggling with consistency.

Try The Consistency Reset

My new personalized coaching app for women 35–55 who are tired of starting over with diets, workouts, and healthy habits.

Get simple daily actions, realistic workouts, practical nutrition habits, and Reset Mode to help you keep going when life gets busy.

Take the quiz and build your personalized plan here: studio.com/turo/consistency-reset

Send us Fan Mail

What does “high-quality food” actually mean?

Does everything need to be organic? Are packaged and frozen foods always less nutritious? And how can you make better choices without spending a fortune or trying to eat perfectly?

In this episode, I’m joined by Travis Baumgardner, co-founder and Chief Customer Officer of SAMBAZON, the company that helped introduce certified organic and Fair Trade açaí to the global market.

Travis shares how a trip to Brazil in the 1990s led him to discover açaí and the Amazonian communities that had been growing and eating it for generations. What began as curiosity about a local food eventually became a mission to create a supply chain designed to support local communities, preserve biodiversity, and provide consumers with a more responsibly sourced product.

We discuss what food quality really means, how to prioritize organic food on a limited budget, whether processed and packaged foods can still be nutritious, and why frozen foods may be one of the most practical tools for healthy eating.

Travis also explains what açaí actually is, how traditional açaí differs from many heavily sweetened bowls, and what consumers should look for when choosing an açaí product.

In this episode, you’ll learn:

• What “food quality” means beyond calories and nutrients
• Whether everything you eat needs to be organic
• How to prioritize food quality on a limited budget
• Why frozen fruit, vegetables, fish, and meat can be practical choices
• How to evaluate packaged and processed foods
• Why knowing who produces your food matters
• What regenerative agriculture means
• How Fair Trade sourcing can support Amazonian communities
• What açaí is and how it is traditionally consumed
• Why some açaí bowls become high-sugar desserts
• How to build a more balanced açaí smoothie or bowl
• What to look for when buying an açaí product
• How to improve your pantry one small change at a time

Connect with Travis and SAMBAZON

Website:
https://www.sambazon.com

Instagram:
https://www.instagram.com/sambazon

Resources mentioned in the episode

EWG Dirty Dozen:
https://www.ewg.org/foodnews/dirty-dozen.php

EWG Clean Fifteen:
https://www.ewg.org/foodnews/clean-fifteen.php

Connect with Turo Virta

Coaching and fitness:
https://personaltrainerturo.it

FitMitTuro Fitness Podcast:
https://www.fitmitturo.com/

Instagram:
https://www.instagram.com/personaltrainer_turo

TikTok:
https://www.tiktok.com/@personaltrainer_turo

If you enjoyed this episode, please subscribe, leave a five-star review, and share it with someone who wants to make healthier food choices without trying to eat perfectly.

Try The Consistency Reset

My new personalized coaching app for women 35–55 who are tired of starting over with diets, workouts, and healthy habits.

Get simple daily actions, realistic workouts, practical nutrition habits, and Reset Mode to help you keep going when life gets busy.

Take the quiz and build your personalized plan here: studio.com/turo/consistency-reset

Send us Fan Mail

How can parents help children develop a healthy relationship with food without turning every meal into a battle?

In this episode, I’m joined by Rachel Solano, Curriculum Director at Young Chefs Academy.

Rachel has extensive experience teaching both adults and children, and today she helps create cooking programs designed to build children’s confidence, curiosity, independence, and practical kitchen skills.

We discuss why children are often more willing to taste foods they have helped prepare, how parents can respond to picky eating without pressure, and why repeatedly exposing children to new foods can be more effective than forcing them to eat.

Rachel also shares age-appropriate ways children can help in the kitchen, practical ideas for busy families, and why family meals without screens can support healthier eating habits and stronger relationships.

We also explore how adults may unintentionally pass down food fears, dieting habits, body criticism, and emotional associations with food—and what parents can do differently.

In this episode, you’ll learn:

• Why involving children in cooking can increase their willingness to try food
• How early children can begin helping in the kitchen
• Age-appropriate kitchen tasks for young children, school-age children, and teenagers
• Why repeated exposure matters with unfamiliar foods
• How to respond when a child says, “I don’t like it”
• Whether children should be asked to take one bite
• Why preparing a completely separate meal may not be necessary
• How to include children in meal planning
• Why labeling a child as a “picky eater” may reinforce that identity
• Why food should not be used as a reward
• Whether children should be required to finish everything on their plate
• How to help children recognize hunger and fullness
• Why family meals without screens matter
• How parents unintentionally pass down food fears and dieting habits
• One simple way families can start cooking together this week

Connect with Young Chefs Academy

Website:
https://youngchefsacademy.com/

Facebook:
https://www.facebook.com/YoungChefsAcademy

Instagram:
https://www.instagram.com/youngchefsacademy/

Connect with Rachel Solano

Instagram:
https://www.instagram.com/racheljsolano/

Facebook:
https://www.facebook.com/rachel.solano.338

Connect with Turo Virta

Coaching and fitness:
https://personaltrainerturo.it

FitMitTuro Fitness Podcast:
https://www.fitmitturo.com/

Instagram:
https://www.instagram.com/personaltrainer_turo

TikTok:
https://www.tiktok.com/@personaltrainer_turo

If you enjoyed this episode, please subscribe, leave a five-star review, and share it with a parent or grandparent who wants to create a healthier and more positive relationship with food at home.

Try The Consistency Reset

My new personalized coaching app for women 35–55 who are tired of starting over with diets, workouts, and healthy habits.

Get simple daily actions, realistic workouts, practical nutrition habits, and Reset Mode to help you keep going when life gets busy.

Take the quiz and build your personalized plan here: studio.com/turo/consistency-reset

Send us Fan Mail

Many women over 50 believe it's too late to build muscle.

The truth is... it's not.

In this episode, I sit down with author and strength advocate Jeanne Phares, who shares how a leukemia diagnosis completely changed her perspective on fitness, aging, and why muscle may be one of the greatest predictors of longevity.

We discuss why strength training becomes even more important after menopause, why cardio alone isn't enough anymore, how protein supports healthy aging, and why it's never too late to become stronger.

Whether you've never lifted a weight before or you're returning after years away from exercise, this episode will help you understand where to start and why it matters.

In this episode you'll learn:

• Why women lose muscle after 40 and 50
• Why strength training matters more than cardio for healthy aging
• The biggest myths that stop women from lifting weights
• Why lifting weights won't make you "bulky"
• How protein helps preserve muscle after menopause
• The best beginner exercises for women over 50
• How to build confidence before walking into a gym
• Why it's never too late to start getting stronger

Connect with Jeanne Phares

🌐 Website: https://www.sagelifestylepress.com

📘 Facebook: https://www.facebook.com/profile.php?id=61575050409134

📷 Instagram: https://www.instagram.com/sagelifestylepress

▶️ YouTube: https://www.youtube.com/@sage-lifestyle-press

🎵 TikTok: https://www.tiktok.com/@jeanne.sage_lifestyle

💼 LinkedIn: https://www.linkedin.com/in/jeanne-phares-79584a3/

🎁 Free Gift for listeners:
https://dl.bookfunnel.com/jn93r2q74p

Connect with Turo Virta

🌐 Website:
https://personaltrainerturo.it

🎙️ Podcast:
https://www.fitmitturo.com/

📷 Instagram:
https://www.instagram.com/personaltrainer_turo

🎵 TikTok:
https://www.tiktok.com/@personaltrainer_turo

If you enjoyed this episode, please subscribe, leave a review, and share it with someone who could benefit from this conversation.

Try The Consistency Reset

My new personalized coaching app for women 35–55 who are tired of starting over with diets, workouts, and healthy habits.

Get simple daily actions, realistic workouts, practical nutrition habits, and Reset Mode to help you keep going when life gets busy.

Take the quiz and build your personalized plan here: studio.com/turo/consistency-reset