Caffeine, Cortisol & Cravings: How Your Morning Routine Might Be Making You Tired

Send us a textIn this episode, I dive into how your morning coffee habit might secretly be draining your energy and triggering cravings later in the day.I share my own story of drinking multiple coffees just to “get through the day” and what happened when I learned to work with my body’s natural cortisol rhythm instead of against it.You’ll learn why timing your caffeine matters, how too much coffee can spike stress hormones and crash your energy, and how to fix it with a few small tweaks to your routine.We’ll cover: - The best time to drink coffee for all-day energy - Why skipping breakfast or “not feeling hungry” is actually a hormonal issue - How caffeine affects your sleep and cravings even hours later - Simple steps to build a calmer, more energized morningIf you’re tired of feeling tired and want to enjoy coffee without wrecking your energy, this episode is for you.👉 Want help building routines that actually fit your life? Check out my coaching programs at personaltrainerturo.com

Send us a textHave you ever felt like you’re doing everything right — eating healthy, tracking your food, trying to stay consistent - and yet… you’re still tired, moody, or craving sugar all the time?That’s what I call hidden hunger and I see it all the time with my clients (and I’ve been there myself). In this episode, I talk about what’s really going on when your body feels off even though your meals look “clean” on paper.I share stories from a few of my clients — like Samia, whose evening chocolate cravings disappeared after we added more protein in the morning, and Ingrid, who stopped her 3 p.m. energy crashes once she started eating proper lunches again.You’ll also hear how under-eating, low protein, or poor sleep can mess with your hunger hormones — ghrelin and leptin — and why your body starts craving sugar even when you’re eating “enough.”And most importantly, I’ll walk you through what I call my Core Four Reset — the simple framework I use with my clients to bring energy and hunger back into balance:1️⃣ 25–30 g of protein before 10 a.m. 2️⃣ 25–30 g of daily fiber from fruits, veggies, oats, or lentils 3️⃣ 8,000+ steps per day and 2–3 strength workouts per week 4️⃣ 7–8 hours of quality sleepNo crazy diets, no all-or-nothing rules — just a few small habits that make everything else easier.If you’ve been feeling stuck lately or constantly fighting cravings, this one’s for you.🎧 Tune in, and let’s make eating and energy feel simple again.📚 I also mention a few studies in the episode: – Harvard Sleep Study (2022): https://www.hsph.harvard.edu/nutritionsource/sleep/ – WHO report on hidden hunger and nutrient deficiencies💪 Want help applying this to your own life? Check out my free tools and coaching options at personaltrainerturo.com

Send us a textMost people track everything — calories, macros, supplements, heart rate. Only to end up being overwhelmed. But the truth? Only a few habits truly move the needle.In this episode, I share how to find and track the 20% of actions that create 80% of your results using my simple “Core Four” system: 💪 Workouts 🚶‍♀️ Steps 🍳 Protein & Fiber 😴 SleepYou’ll learn how to: ✅ Simplify your progress tracking (and avoid burnout) ✅ Build awareness through daily tracking without obsession ✅ Use sleep, light, and caffeine timing to optimize recovery ✅ Identify your ONE habit that makes everything else easierI also reveal the one-week challenge I give my clients — to track just these four habits for seven days — and why that’s often the turning point in their consistency and confidence.🎯 Challenge of the week: Track your Core 4 (workouts, steps, protein/fiber, and sleep) for 7 days and notice which habit makes you feel best.🧠 When you find your 20%, double down, that’s where the magic happens.Get your 15-Day FREE Fat Loss Program HERE 🔗 Tools, trackers, and coaching options: personaltrainerturo.com

Send us a textMost people think weight loss is about calories, macros, and workouts — but the truth is, it’s your emotions that make or break your progress.In this solo episode, I open up about the emotional side of weight loss and why managing guilt, frustration, and self-criticism is just as important as managing your nutrition or training plan.I share real stories from my clients: 💡 Samia, who learned to celebrate her steps and consistency instead of chasing perfection, and 💪 Ingrid, who’s realizing that progress means doing more of what she loves — not just weighing less.You’ll learn my simple 4-step emotional mastery framework — Notice, Name, Neutralize, Next Step — to help you turn self-judgment into self-awareness and move forward without starting over.We’ll also talk about:Why emotions derail consistency more than knowledgeHow to stop comparing yourself to your “old” selfThe power of 80% consistency (and why perfection kills progress)How to celebrate emotional wins that the scale can’t measureBecause the real transformation happens when you stop fighting your emotions — and start learning from them.🎯 Action Steps: 1️⃣ Celebrate one small emotional win this week — like choosing a walk instead of guilt. 2️⃣ Share this episode with a friend who’s been too hard on themselves lately. 3️⃣ Explore my free resources and coaching options at 👉 personaltrainerturo.com

Send us a textReady for a reset you can actually stick to? In this episode, I walk you through the first 14 days of my 8-week challenge starting October 6—the same simple system I use to help busy women get results without extremes. We’ll focus on 80% consistency, not perfection and I’ll show you exactly what to do in Weeks 1–2 plus how to track progress so the scale doesn’t boss you around.What you’ll learnWeek 1 (simple & repeatable): • Full-body strength 2×/week (30–45 min) • 25–30 g protein at breakfast • ~50,000 steps/week (~7k/day average) • 2 anchor nights of 7.5–8 h sleepWeek 2 (small add-ons): • Mobility snacks (10 min × 2) • Fiber 25–30 g/day (4–6 servings produce) • Recovery habit (3–5 min breathwork) + realistic alcohol ceilingProgress Dashboard: weekly weight averages, waist measurements, and strength notes so you see real wins even when daily weight fluctuates.Proof it works: Samia’s –3 cm at the waist and Sanna’s –1.2 kg by applying this exact approach.Action step: Pick one habit (protein at breakfast, steps, or sleep) and hit it at 80% for the next 7 days. Track your weekly weight average + waist and DM me @personaltrainer_turo your scorecard.Join the challenge (starts Oct 6): Get a personalized plan, accountability, and coaching for 8 weeks. Save your spot here → personaltrainerturo.com

Send us a textIn this solo episode, I break down why the scale is only one data point and often a misleading one. Daily weight swings (water, salt, cycle phase, hard workouts, sleep) can hide real progress. Instead of chasing perfection, I show you how to win with 80% consistency and a simple Progress Dashboard that tracks what actually moves the needle: weekly weight averages, waist measurements, strength performance, steps, protein, sleep, and more.You’ll learn:How to read weekly trends vs. single weigh-ins (and when not to weigh)The 80% rule: realistic habits that beat all-or-nothing plansWhat to include in your Progress Dashboard (leading + outcome metrics)A 7-point audit to troubleshoot slow progress (intake drift, protein gaps, NEAT, sleep, alcohol, cycle timing)Sustainable fat-loss pace: ~0.25–0.5% bodyweight/weekAction step: Pick one habit to hit at 80% this week (protein at breakfast, 8k steps, or 7 hours of sleep), track your weekly weight average + waist, and DM me your scorecard on Instagram so we can celebrate the win.Copy/Paste for IG/Show Notes: Weekly Progress ScorecardPick your 8 lead habits. Score each day 1/0. Aim ≥80% for the week.☐ Protein at each meal (≥25–30g at breakfast)☐ Steps (≥7–9k)☐ Strength training (2–3×/week)☐ Sleep (≥7h)☐ Fiber/produce (≥25–30g or 4–6 servings)☐ Alcohol ceiling (≤ X/week)☐ 3–5 min breathwork☐ Water (e.g., 2–3 L)Track outcomes weekly (not daily):Weekly weight average (3–5 weigh-ins → average)Waist/Hip measurements1–2 gym PRs (load/reps or push-up count)Energy/Mood (1–10)Pro tips:Weigh under consistent conditions; skip the morning after heavy training, travel, alcohol, or poor sleep.For cycles: compare follicular-phase averages month to month, not day to day.Celebrate 80% weeks—they compound faster than sporadic “perfect” days.Your challenge this week: Pick one lead habit to nail at 80%, track your weekly average weight + waist, and DM me your scorecard so I can cheer you on.

Send us a textIn this episode, I sit down with Dr. Heather Stone, a functional medicine practitioner with 20+ years of experience helping women navigate hypothyroidism and Hashimoto’s. We unpack why so many women have “normal” thyroid labs but still feel exhausted, foggy, or stuck with weight—and what to actually do about it.We cover:Thyroid 101: Hashimoto’s vs. hypothyroidism, and why TSH alone can miss the full pictureSmart testing: The useful panel (TSH, free T4, free T3, antibodies) and when to consider reverse T3, ferritin, Vitamin D, B12, and blood sugar markersIf it’s not Hashimoto’s… common “mimics” of thyroid symptoms (perimenopause, stress, poor sleep, low iron, unstable blood sugar)Nutrition that helps: Protein targets, simple blood-sugar wins, and how to experiment without going extremeTraining without crashing: How to strength train 2–3x/week and dose cardio when energy is lowSelf-advocacy: How to talk to your doctor if you feel dismissed, and practical next stepsThis is educational only—not medical advice. If you’ve felt unheard or confused by mixed messages, this conversation will help you build a plan you can actually follow.Links mentioned: Free Facebook Group Happy,Healthy & Lean: Women Overcoming Low Thyroid (126k members)Instagram: @drheatherstone & @personaltrainer_turoBook: Thyroid Transformation BlueprintIf this episode helps, share it with a friend—and if you’re ready for coaching support, you can explore options at personaltrainerturo.com

Send us a textIn this episode, I share some exciting news—my podcast was recently recognized as one of the top nutrition and fitness podcasts! But here’s the truth: it didn’t happen overnight. It’s the result of small, consistent steps taken over five years.And that’s exactly the lesson I want to pass on to you. When it comes to health and fitness, it’s not about being perfect—it’s about progress. One small win at a time.I’ll walk you through:Why the myth of overnight success is holding you back in fitness.How even simple swaps—like high-protein yogurt or drinking water before coffee—can add up.Client stories that show how small wins beat extreme diets every time.Why consistency, not perfection, creates lasting results.👉 This week, commit to one small win—whether that’s adding 1,000 steps, having protein at breakfast, or going to bed 15 minutes earlier. Remember, it’s the small actions that create the big transformations.If this episode resonates, please share it with a friend, leave a review, and explore my coaching options at personaltrainerturo.com

Send us a textHi, it’s Turo here. In this episode, I’m diving into something a little different: how culture shapes the way we eat, move, and think about health.Growing up in Finland, meals were quick, functional, and often tied to rules and restriction. Now living in Italy, I’ve experienced the complete opposite—meals as social events, daily movement built into life, and a guilt-free approach to enjoying food.I’ll share the biggest lessons I’ve learned from both cultures, from how Italians stay active without “working out,” to why their relationship with pasta looks nothing like the diet culture mindset in Northern Europe.If you’ve ever struggled with guilt around food or felt like exercise was just a box to check, this episode will give you a fresh perspective on how to build sustainable, balanced habits—no matter where you live.👉 Action step for you this week: Notice your own cultural defaults this week and try making one small shift toward more balance.If you need any help, check out my FREE Guides like individual workouts and coaching options: https://www.personaltrainerturo.com/

Send us a textIn this episode, I (Turo Virta) share my personal journey with alcohol—growing up with a dad who drank daily, going out every weekend in my 20s, and where I’m at now: only having a few drinks occasionally.For years we heard that moderate drinking might be good for you, maybe even protective for the heart. But newer, higher-quality studies tell a very different story. What seemed like “benefits” often came from healthier, more affluent people being compared to less healthy non-drinkers—not from alcohol itself.Here’s what we now know:The World Health Organization makes it clear: there is no safe level of alcohol use when it comes to health risks, especially cancer (WHO source).Harvard researchers also confirm that even light to moderate drinking increases risk of several cancers and may shorten life expectancy (Harvard source).In this episode, I break down:Why even “a glass of wine a day” isn’t harmless.The link between alcohol, cancer, brain health, and sleep.My own reflections on cultural drinking habits in Finland and Italy.Practical ways to be more intentional—like swapping in alcohol-free options or making social drinking the exception, not the norm.👉 I encourage you to reflect on your own relationship with alcohol. Try reducing or even better skipping it for a month and notice what changes. You´ll be surprised how your sleep, energy, mood and even cravings are improving.If you found this episode helpful, please share it with a friend who might need to hear it. Thank you so much for listening and if you have any questions or topics you would like me to answer, feel free to email me [email protected]