5 healthy habits I wish I would start doing earlier

Send us Fan MailWhat 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 itwhen alcohol went from a coping tool to controlling his lifethe moment he decided he could no longer live that waywhy sobriety didn’t immediately make everything feel betteracceptance as a form of strengthlearning to stop fighting yourselfhow to rebuild self-trust after repeatedly breaking promiseswhy tiny actions can create bigger changesthe difference between “trying to change” and changing your identityroutines that help prevent falling back into old patternswhy recovery is not about avoiding strugglerebuilding trust with family after words are no longer enoughshowing change instead of promising changewhy your environment matters more than relying on willpowerwhen productivity and achievement become another form of escapehow Ezra’s relationship with creativity changed after sobrietyasking the right people for helpwhy you may need to focus on one problem instead of trying to fix everythingwhat a good life means to Ezra todayLearn more about Ezra, his music and his work:https://ezravancil.com/Try The Consistency ResetMy 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 MailWhat 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” meanswhy high achievers often struggle to slow downwhy doing more can become another form of escapismwhy rest can feel uncomfortable or even guilt-inducingwhen discipline stops being helpfulhow self-talk affects stress and recoverywhat breathwork actually iswhy some breathwork practices can feel intensewhen breathwork may not be appropriatehow meditation, sleep, and recovery fit into the bigger picturewhy more wellness habits are not always the answerwhat endurance sport taught Leif about resilience versus overriding the bodywhat to do if you realize you are trying to solve stress by doing moreLeif also shares a free Heroic Breath “Release” session for listeners:https://www.heroicbreath.com/freedomCode: freedom100Try The Consistency ResetMy 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 MailIf 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 @jennifertimmonsmdWebsite: https://timmonswellnessmd.com/Connect with Turo:IG @personaltrainer_turoWebsite: https://personaltrainerturo.it/Try The Consistency ResetMy 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 MailWhat 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 HughesWebsite: https://www.sachahughes.com/Instagram: https://www.instagram.com/sachahughes/Facebook:https://www.facebook.com/SachaHughesAuthor/Publishers: www.oceanbreezepublishing.comConnect with Turo:IG @personaltrainer_turoWebsite: personaltrainerturo.itTry The Consistency ResetMy 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 MailWhat 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.comFollow Whitney:@modernmommydoc @raising.body.confident.kidsTry The Consistency ResetMy 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 MailDo 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-punishmentConnect with Gamal J. PalmerWebsite:https://www.gamalpalmer.comInstagram:https://www.instagram.com/gamaljpalmerLinkedIn:https://www.linkedin.com/in/gamal-j-palmer-67986926Connect with Turo VirtaCoaching and fitness:https://personaltrainerturo.itFitMitTuro Fitness Podcast:https://www.fitmitturo.com/Instagram:https://www.instagram.com/personaltrainer_turoTikTok:https://www.tiktok.com/@personaltrainer_turoIf 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 ResetMy 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 MailWhat 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 timeConnect with Travis and SAMBAZONWebsite:https://www.sambazon.comInstagram:https://www.instagram.com/sambazonResources mentioned in the episodeEWG Dirty Dozen:https://www.ewg.org/foodnews/dirty-dozen.phpEWG Clean Fifteen:https://www.ewg.org/foodnews/clean-fifteen.phpConnect with Turo VirtaCoaching and fitness:https://personaltrainerturo.itFitMitTuro Fitness Podcast:https://www.fitmitturo.com/Instagram:https://www.instagram.com/personaltrainer_turoTikTok:https://www.tiktok.com/@personaltrainer_turoIf 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 ResetMy 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 MailHow 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 weekConnect with Young Chefs AcademyWebsite:https://youngchefsacademy.com/Facebook:https://www.facebook.com/YoungChefsAcademyInstagram:https://www.instagram.com/youngchefsacademy/Connect with Rachel SolanoInstagram:https://www.instagram.com/racheljsolano/Facebook:https://www.facebook.com/rachel.solano.338Connect with Turo VirtaCoaching and fitness:https://personaltrainerturo.itFitMitTuro Fitness Podcast:https://www.fitmitturo.com/Instagram:https://www.instagram.com/personaltrainer_turoTikTok:https://www.tiktok.com/@personaltrainer_turoIf 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 ResetMy 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 MailMany 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 strongerConnect 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/jn93r2q74pConnect 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_turoIf you enjoyed this episode, please subscribe, leave a review, and share it with someone who could benefit from this conversation.Try The Consistency ResetMy 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 MailWhat if the answer isn't training harder... or resting more?What if women over 40 need both?In this episode, I sit down with yoga teacher, author, and movement educator Lizzie Lasater to talk about one of the biggest mistakes many women make during perimenopause: believing they must choose between strength and recovery.We discuss why traditional exercise routines often stop working during midlife, how hormonal changes affect energy and recovery, and why real rest is one of the most overlooked tools for healthy aging.You'll also learn why yoga alone isn't enough to maintain muscle as we age, how to combine strength training with restorative movement, and why "doing nothing" may be one of the healthiest things you can do.In this episode you'll learn:• Why women over 40 need strength training more than ever• What happens during perimenopause and why your body feels different• Why traditional yoga isn't enough to preserve muscle• The difference between scrolling on your phone and true recovery• How to know when your body needs rest instead of another workout• Why muscle is one of the best investments for healthy aging• How to build a sustainable movement routine that supports your body for decadesIf you enjoyed this episode, please subscribe, leave a review, and share it with someone who needs this conversation.Connect with Lizzie:IG @lizzie.lasaterWebsite & Savasana Book: www.lizzielasater.comConnect with Turo:Website: https://personaltrainerturo.it/Instagram @personaltrainer_turoTry The Consistency ResetMy 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