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PODCAST

FitMitTuro Fitness Podcast

Struggling to stay consistent with your fitness and nutrition while juggling work, family, or a busy schedule? You’re not alone—and you’re in the right place.Hosted by strength coach and educator Turo Virta, this podcast delivers no-BS advice for women 40 and older, busy professionals, and anyone tired of quick fixes and yo-yo dieting.Tune in each week for powerful solo episodes and expert interviews on topics like:- Fat loss without tracking every calorie- Emotional eating and mindset- Reverse

health & fitness fitness

All Episodes

22:18

Caffeine, Cortisol & Cravings: How Your Morning...

FitMitTuro Fitness Podcast ·

2025/10/30

Send us a text In 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 t...

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31:00

The Hidden Hunger: Why You’re Craving Sugar, Tired,...

FitMitTuro Fitness Podcast ·

2025/10/23

Send us a text Have 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 even...

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40:22

Track What Truly Matters: The 4 Habits That Create...

FitMitTuro Fitness Podcast ·

2025/10/16

Send us a text Most 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 😴 Sleep You’ll learn how to: ✅ Simplify your progress tracking (and avoid burnout) ✅ Build awareness through daily tracking ...

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32:24

The Emotional Side of Weight Loss: Why Feelings...

FitMitTuro Fitness Podcast ·

2025/10/09

Send us a text Most 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 💪 Ing...

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38:13

Your 8-Week Reboot Starts Now: The 80% Plan (Not...

FitMitTuro Fitness Podcast ·

2025/10/02

Send us a text Ready 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 learn Week 1 (simple & repeatable): • Full-body strength 2×/week (30–45 min) • 25–3...

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56:18

More Than the Scale: The 80% Rule & Progress...

FitMitTuro Fitness Podcast ·

2025/09/25

Send us a text In 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 tr...

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62:24

Thyroid Truths for Women 40+: Hashimoto’s, “Normal”...

FitMitTuro Fitness Podcast ·

2025/09/18

Send us a text In 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) an...

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30:01

Celebrating Small Wins: Why Consistency Beats...

FitMitTuro Fitness Podcast ·

2025/09/11

Send us a text In 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 holdin...

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34:08

From Finland to Italy: What Food Culture Can Teach Us...

FitMitTuro Fitness Podcast ·

2025/09/04

Send us a text Hi, 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 Itali...

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34:48

Alcohol and Your Health: The Truth About “Moderate”...

FitMitTuro Fitness Podcast ·

2025/08/28

Send us a text In 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-...

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64:24

Build a Body You Love: Ariana Hakman’s No-Diet,...

FitMitTuro Fitness Podcast ·

2025/08/21

Send us a text In 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...

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31:05

From Punishment to Power: 5 Steps to Heal Your...

FitMitTuro Fitness Podcast ·

2025/08/14

Send us a text Have 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 punishme...

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32:25

Strong, Not Smaller: Redefining Fitness Goals for...

FitMitTuro Fitness Podcast ·

2025/08/07

Send us a text Tired 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 Skyla...

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24:45

Breaking the Guilt Cycle: How to Move On After a Bad...

FitMitTuro Fitness Podcast ·

2025/07/31

Send us a text One 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 yo...

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25:24

The Link Between Sleep and Cravings: Why You Can’t...

FitMitTuro Fitness Podcast ·

2025/07/24

Send us a text If 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 st...

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62:08

Unlocking Athletic Potential with the SAM Scan:...

FitMitTuro Fitness Podcast ·

2025/07/17

Send us a text In this powerful follow-up episode, I sit down again with physiotherapist and strength coach Tom Swales to explore the SAM scan—a self-assessment tool that helps athletes identify and correct hidden imbalances before they lead to injury. We break down how individualized assessments beat one-size-fits-all programs, and how even small corrections can unlock serious performance gains. Tom shares actionable strategies for nervous system regulation, off-season training for hockey p...

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31:12

Why You’re Eating Clean But Still Not Losing Fat: 5...

FitMitTuro Fitness Podcast ·

2025/07/10

Send us a text Eating 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...

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32:14

Should Women Train Differently After 40? Strength,...

FitMitTuro Fitness Podcast ·

2025/07/03

Send us a text Hormonal shifts after 40 can lead to stubborn belly fat, slower metabolism, and muscle loss—but that doesn’t mean you're stuck. In this episode, I break down exactly how women over 40 can (and should) train differently to feel strong, energetic, and confident. You’ll learn: Why strength training is your #1 tool for fat loss, energy, and bone densityHow to train smarter—not harder—with just 2–3 sessions per weekThe truth about cardio, cortisol, and why more isn’t always betterHo...

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52:29

Unlocking Flow: How to Focus, Recharge, and Stay...

FitMitTuro Fitness Podcast ·

2025/06/26

Send us a text What if you could tap into deep focus without hustling harder? In this episode, I sit down with Steven Puri, former senior exec at DreamWorks and 20th Century Fox, now founder of the Sukha platform and a leading voice in the world of flow states and healthy productivity. We explore: What “flow state” really means (and how to trigger it)How understanding your chronotype can optimize your daily energyWhy binaural beats and structured breaks boost focusThe honest truth about balan...

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22:57

How to Enjoy Summer Without Gaining Weight (or Losing...

FitMitTuro Fitness Podcast ·

2025/06/19

Send us a text Summer doesn’t have to mean starting over in September. In this episode, I’m sharing my top strategies for enjoying your holiday, social events, and weekends—without gaining weight or losing the progress you've worked so hard for. I’ll walk you through the exact habits I recommend to my clients during the summer, like setting 3 simple non-negotiables (for example: drinking 3 liters of water, getting 7,000 steps, and hitting 20–25g of protein at breakfast). You’ll also hear ho...

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