The Link Between Sleep and Cravings: Why You Can’t Out-Willpower Poor Rest

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] 

Send us a textIn this episode of the FitMitTuro Fitness Podcast, I sit down with Ariana Hakman, founder of Luna Fit, to uncover how busy women can finally build a body they love—without restrictive diets, endless cardio, or food guilt.Ariana shares her journey from corporate finance burnout to creating a wellness brand that blends technology, nutrition, fitness, and community. We dive into the real reasons 50% of Americans are overweight, why quick fixes fail, and the 5 simple daily habits that can change your health for good—no matter how busy your life is.You’ll learn:The 5 health habits Ariana swears by for sustainable resultsHow to make progress when time and energy are limitedWhy sleep, hydration, and protein matter more than you thinkHow AI and personalized coaching can make healthy living easier than everWhether you’re struggling with consistency, fighting food guilt, or just want a simpler approach to fitness, this conversation will give you the tools and mindset shifts to get results that last.Check out Luna Fit and follow them on Instagram, TikTok, and YouTube: @lunafituniverse and check out their website www.lunafit.com/ Explore my coaching options: personaltrainerturo.com

Send us a textHave you ever felt like you need to “work off” what you ate—or that exercise is punishment for not being perfect? In this episode of the FitMitTuro Fitness Podcast, Turo Virta breaks down why this mindset keeps you stuck in guilt and inconsistency—and how to finally heal your relationship with exercise.You’ll learn why movement should be about building strength, confidence, and health—not burning calories or earning food—and discover five practical steps to shift from punishment to power:Stop using workouts to “earn” or “burn” foodRedefine what counts as exercise (yes, short walks count!)Train for how you want to feel, not just how you want to lookBuild a strength foundation with simple, full-body workoutsLet go of all-or-nothing thinking and focus on consistencyThis mindset shift will help you enjoy exercise, celebrate your body’s abilities, and create sustainable fitness habits—especially if you’re over 35 and ready to break free from the cycle of dieting and guilt.👉 Ready to rewrite your fitness story? Learn more about coaching: personaltrainerturo.com

Send us a textTired of chasing a smaller number on the scale—only to feel more exhausted, frustrated, and stuck? In this empowering episode, Turo Virta (@personaltrainer_turo) challenges the outdated fitness ideal of "shrinking" and offers a stronger, smarter path for women over 40.You’ll learn why focusing on getting stronger—not smaller—builds not only lean muscle and better metabolism, but also confidence, consistency, and body trust. Turo shares real-life client stories (like Skylar, who hit her goal weight and felt worse than ever), practical strength goals you can set, and how to finally ditch the guilt-driven cycle of dieting.🧠 Topics include: – Why weight loss doesn’t always lead to happiness – How strength training helps with metabolism, energy, and bone density – What strength-based goals actually look like (it’s not about 1-rep maxes) – How to reconnect with your body and feel strong in everyday life – The mindset shift that changes everything for women in midlife💪 If you’re ready to redefine success and build strength that lasts, this episode is for you.👉 Learn more or work with Turo: personaltrainerturo.comListen Episode with Skylar HERE

Send us a textOne bad eating day doesn’t mean you’ve failed—and it definitely doesn’t mean you need to start over on Monday. In this compassionate solo episode I share practical, empowering strategies to help you bounce back from overeating without guilt, restriction or punishment.Learn why skipping meals, over-exercising, or obsessing over perfection actually backfires—and what to do instead. You’ll discover how to use self-compassion, simple nutrition habits, and mindset shifts to keep your progress going strong.Inside the episode: – Why guilt makes overeating worse (and how to stop the cycle) – What to do the morning after a binge or emotional eating episode – The “Start Your Week on Friday” trick that transforms your weekends – Why habits > rules, and how to feel in control again fast – How to use extra energy to your advantage, not as punishmentThis is your invitation to drop the guilt, refocus your energy, and treat yourself with kindness.👉 Coaching and support: personaltrainerturo.com

Send us a textIf you’ve ever wondered why your cravings spike after a bad night’s sleep, this episode is for you. Turo Virta breaks down the powerful connection between sleep quality and appetite, revealing how hormone shifts—like increased ghrelin and reduced leptin—trigger hunger, emotional eating, and low energy.Learn why lack of sleep can feel like a willpower problem, and how simple changes to your evening routine can help you regain control. Turo shares real-life tips and personal stories, including the sleep habits that transformed his own performance and mood.You'll discover:– Why sleep deprivation leads to more snacking– How poor rest messes with your hunger hormones– What you can do tonight to improve your sleep (and your cravings)– How to create a calming bedtime routine—even if you're busy or stressedReady to take back control? Start with sleep.👉 Coaching options and resources: https://www.personaltrainerturo.com/

Send us a textEating healthy but the scale won’t budge? In this episode, I break down the 5 most common reasons why clean eating doesn’t always lead to fat loss. From portion size pitfalls and calorie creep to metabolic adaptation and water retention, I explain what’s really going on—and how to fix it. You’ll also learn why strength training is essential for women over 35, and how to track progress beyond the scale. If you're frustrated by slow results, this episode will give you clarity and a clear path forward.👉 Ready to break through your plateau and get personal support? Learn more about coaching options here: https://www.personaltrainerturo.com/

Send us a textThink you need to train 5 times a week to get toned and build muscle? Think again.In this episode, I break down how busy women can build lean muscle with just 2–3 strength workouts per week—no extreme gym schedules, no burnout, no fluff. I’ll show you how consistency, smart training, and proper nutrition beat hustle every time.You’ll learn:The minimum effective dose for building muscleWhy full-body strength training is perfect for a busy lifestyleThe truth about “getting bulky” and why it won’t happen by accidentThe power of progressive overload and protein intakeReal-life examples from my clients who got stronger with fewer workoutsIf you want a strong, toned body—but don’t have hours to train—this episode is for you.💡 Want a personalized strength plan without guesswork? Join my 8-week challenge where AI builds your training, and I guide your journey: www.personaltrainerturo.com/8WeekChallenge2025