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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

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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!

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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.

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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/

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- Alita <3 

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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

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- Alita <3 

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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 

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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.

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. 

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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! 

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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

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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 

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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.

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

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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.

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

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- Alita <3 

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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.