Struggling to break free from the all-or-nothing mindset that sabotages your health goals? In this episode of Inhabit, host Alessia Citro sits down with holistic nutrition health coach Laura Banks to unpack the perfectionism trap and reveal how to build sustainable, healthy habits that actually stick. Listeners will learn why ditching restrictive diets and embracing a balanced, mindful approach to food is the real secret to lasting wellness.

Laura, a certified holistic nutrition coach, shares her personal journey from childhood perfectionism to self-acceptance, offering practical strategies for overcoming guilt, self-sabotage, and food anxiety. The conversation covers the power of curiosity over judgment, the importance of boundaries versus restrictions with food, and how to create well-balanced meals that support both physical and mental health. Laura also delivers actionable tips on meal planning, habit formation, and breaking free from toxic diet culture.

Whether you’re a high-achieving woman tired of yo-yo dieting or simply want to feel more in control with food, this episode is packed with empowering insights and real-world strategies. Tune in for a fresh perspective on health, and discover how to finally feel at peace with your body and your plate.

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TIMESTAMPS:

[01:18] Laura Banks discusses ditching the all-or-nothing mindset for high-achieving women.

[02:22] Laura shares how childhood perfectionism shaped her approach to health and life.

[04:00] Laura connects her spiritual growth to breaking free from all-or-nothing thinking.

[05:22] Recognizing the all-or-nothing mindset is the first step to change.

[07:14] Laura explains why setting food boundaries is better than strict restrictions.

[09:12] Curiosity, not judgment, is key to building sustainable habits.

[13:13] Laura encourages adjusting health goals based on life phases and progress.

[18:22] Laura and Alessia discuss how identity and self-sabotage affect health journeys.

[25:31] Laura defines a well-balanced meal and debunks myths about fats and carbs.

[38:47] Laura shares her "cook once, eat twice" strategy for easier meal planning.

RESOURCES MENTIONED:

CONNECT WITH LAURA:

• Laura's Website
• Seismic Shift Program
• Healthy Handled Program
• Free Weight Loss Guide - Learn proper portion sizes, get recipes, and understand consistency challenges
• Follow Laura on Instagram

Get Alessia’s book, Higher Self Habits

Now available on Audible! Get a free 30-day trial!

KEYWORDS:

all-or-nothing mindset, healthy habits, holistic nutrition, perfectionism, sustainable weight loss, breaking diet cycles, food freedom, meal planning tips, women’s health, mindset shifts, overcoming self-sabotage, balanced meals, nutrition coach, habit formation, ditching restrictive diets, body positivity, health coaching, emotional eating, self-acceptance, wellness strategies

PS: These show notes were generated entirely by AI! I teach this and more in my new course: The Audio Authority Blueprint. Want to launch or manage a podcast with more consistency and efficiency? Be a founding member! Use code BETA at checkout for half-off for a limited time!

Disclosure: Most, if not all, links are affiliate links. Should you purchase something through the links in these show notes, I may receive a commission, at no additional cost to you.

Feeling weighed down by family expectations or struggling to put yourself first? In this episode of INHABIT, host Alessia Citro sits down with Alexis Frank, a dynamic life coach for eldest daughters and a trailblazer in personal empowerment. Together, they unpack the “eldest daughter wound,” exploring how birth order, cultural pressures, and people-pleasing can keep women stuck in cycles of over-responsibility and self-doubt. Listeners will walk away with practical tools for setting boundaries, nurturing self-confidence, and reclaiming their own desires.

Alexis shares her journey from running for Congress to building a thriving coaching business, revealing how embracing her unique story—and starting over on social media—helped her connect with and liberate other eldest daughters. The conversation covers subconscious reprogramming, somatic practices, and the importance of “thick mommy boundaries” when dealing with family dynamics. Through real-life stories and actionable strategies, this episode offers a roadmap for anyone ready to break free from old patterns and step into their undeniable power.

Whether you’re an eldest daughter, a recovering people-pleaser, or simply seeking more self-mastery, this episode delivers the inspiration and guidance you need to become your most authentic, empowered self. Tune in and discover how to make your life truly your own.

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If you enjoyed today’s show, please leave a five-star review and share it with a friend or two!

I’d love to connect with you! DM me on the ‘gram at @alessiacitro__

TIMESTAMPS:

[00:00] Alessia shares her recent struggle with depression and thanks listeners for their support.

[02:00] Introduction to Alexis Frank, life coach for eldest daughters.

[04:00] Alexis discusses her experience running for Congress and what she learned.

[07:00] How running for office made Alexis fearless about showing up online.

[10:00] The importance of nurturing yourself to build confidence and habits.

[13:00] Alexis explains why she started a new Instagram focused on eldest daughters.

[16:00] Unique pressures and expectations faced by eldest daughters, especially in immigrant families.

[19:00] How eldest daughters lose touch with their own desires and struggle with boundaries.

[23:00] Tools for reconnecting with yourself, including subconscious reprogramming and somatic work.

[29:00] Advice on setting and maintaining strong boundaries with family.

[32:00] Alexis shares her experience cutting off toxic family relationships.

[42:00] The transformation that happens when eldest daughters embrace their power.

[51:00] How to work with Alexis and step into your most authentic self.

RESOURCES MENTIONED:

• Connect with Alexis on Instagram: @lexipcoaching
• Alexis's website: thefccoach.com
• AUDACITY membership for eldest daughters: Learn more
• Ruthless Pursuit of Self mastermind: Learn more

Get Alessia’s book, Higher Self Habits

Now available on Audible! Get a free 30-day trial!

KEYWORDS: eldest daughter, eldest daughter wound, family expectations, people pleasing, setting boundaries, self-mastery, personal empowerment, women’s coaching, life coach, breaking generational cycles, subconscious reprogramming, somatic practices, self-confidence, reclaiming your power, overcoming self-doubt, birth order psychology, immigrant family pressures, thick mommy boundaries, personal growth, women’s empowerment, podcast for women, healing family dynamics, self-love, entrepreneurship for women

Disclosure: Most, if not all, links are affiliate links. Should you purchase something through the links in these show notes, I may receive a commission, at no additional cost to you.

Struggling to juggle your business, family, and personal growth without burning out? In this episode of INHABIT, host Alessia Citro sits down with productivity and systems expert Diana Lunzer to reveal the real secrets behind achieving harmony as a founder, parent, and ambitious human. Listeners will learn how to move from chaos to clarity with practical strategies for time management, digital organization, and intentional living.

Diana, a certified Notion consultant and two-time founder, shares her proven methods for transforming overwhelmed entrepreneurs into productive powerhouses. From her mantra “be cutthroat with your calendar” to the PAD method (pay, automate, delegate), Diana offers actionable tips for mastering your schedule, setting boundaries, and leveraging digital tools like Notion to streamline both business and life. The conversation covers annual planning, task batching, and the importance of aligning your calendar with your true priorities—plus candid stories about outsourcing, burnout, and

finding fulfillment beyond the corporate grind.

Whether you’re a busy founder, creative, or anyone craving more intentionality, this episode delivers the systems, mindset shifts, and inspiration you need to reclaim your time and energy. Tune in and start building a life—and business—you truly love.

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If you enjoyed today’s show, please leave a five-star review and share it with a friend or two!

I’d love to connect with you! DM me on the ‘gram at @alessiacitro__

TIMESTAMPS:

[02:33] Diana explains why "harmony" is about constant calibration, not perfect balance.

[04:23] Tips for shifting from reactive to proactive habits in business and life.

[05:04] Diana shares her mantra: "Be cutthroat with your calendar" for better time management.

[07:54] The value of color-coding and combining personal and business calendars.

[09:13] Diana on setting boundaries and saying no to protect her focus.

[12:07] Why every founder needs a digital task manager like Notion.

[14:19] Diana’s system for capturing ideas quickly using mobile tools.

[21:27] The "PAD method": pay, automate, or delegate to reclaim your time.

[27:13] Annual planning like a billion-dollar brand to avoid distractions.

[36:22] Diana describes leaving corporate due to burnout and finding alignment through systems.

RESOURCES MENTIONED:

Connect with Diana:

Diana's Website: www.flowwithsystems.com

Instagram: @DianaLunzer

YouTube: @dianalunzer

Book a VIP Week Consultation: Schedule Here

Book a Power Hour Productivity Call: Book Now

Subscribe to Founder's Flow Newsletter: Subscribe Here

Get Alessia’s book, Higher Self Habits

Now available on Audible! Get a free 30-day trial!

KEYWORDS: productivity, time management, business systems, Notion, Notion OS, digital organization, founder tips, work-life balance, task management, annual planning, entrepreneur burnout, calendar blocking, delegation strategies, female founders, proactive habits, outsourcing, business growth, intentional living, task batching, digital tools for business, work from home tips

PS: These show notes were generated entirely by AI! I teach this and more in my new course: The Audio Authority Blueprint. Want to launch or manage a podcast with more consistency and efficiency? Be a founding member! Use code BETA at checkout for half-off for a limited time!

Disclosure: Most, if not all, links are affiliate links. Should you purchase something through the links in these show notes, I may receive a commission, at no additional cost to you.

Are you ready to break through self-doubt and step boldly into your power? In this episode of Inhabit, host Alessia Citro sits down with Kristin Ericksen—peak performance coach, keynote speaker, and founder of Break Free, Make It Happen—to uncover the secrets of unstoppable women. Listeners will learn how to overcome analysis paralysis, build unshakable confidence, and harness clarity, courage, and resilience to achieve their biggest goals.

Kristin draws on over 25 years of experience as a celebrity personal trainer and high-performance mentor, sharing practical strategies like her “power audit” exercise, the 51% courage rule, and the importance of hiring the right mentors. She also shares inspiring stories, including Dustin Hoffman’s journey to success and her own experience pitching the “Whale Tank Method” to Shark Tank’s Kevin Harrington. Key topics include overcoming imposter syndrome, setting boundaries, and finding your unique niche in a crowded market.

Whether you’re an ambitious entrepreneur, a high-achieving professional, or someone seeking a fresh start, this episode is packed with actionable insights to help you stop playing small and step into your full potential. Tune in and discover how to become truly unstoppable.

—

If you enjoyed today’s show, please leave a five-star review and share it with a friend or two!

I’d love to connect with you! DM me on the ‘gram at @alessiacitro__

TIMESTAMPS:

[01:13] Kristin shares how being born in the Year of the Tiger inspires her leadership and spirit.

[02:21] Kristin introduces the three pillars for transformation: clarity, courage, and confidence.

[05:49] Kristin explains her “51% courage” rule for taking action despite fear.

[07:05] Kristin reframes failure, noting “suck” is the start of “success.”

[08:09] Kristin shares her “power audit” exercise to help listeners find what energizes them.

[10:18] Kristin urges entrepreneurs to start with market needs, not just passion.

[13:05] Kristin tells Dustin Hoffman’s story to illustrate the power of persistence.

[15:02] Kristin emphasizes the value of hiring mentors and coaches for growth.

[45:00] Kristin encourages women to show up authentically and “stop playing small.”

RESOURCES MENTIONED:

Connect with Kristin:

Instagram

Website

Get Alessia’s book, Higher Self Habits

Now available on Audible! Get a free 30-day trial!

KEYWORDS:

women’s empowerment, self-doubt, confidence building, clarity and courage, overcoming fear, personal growth, high achievers, peak performance, resilience, imposter syndrome, power audit, mentorship, goal setting, entrepreneurship, women in business, breaking through barriers, mindset shifts, success stories, female leadership, career transformation, unstoppable women, coaching tips, personal development, finding your niche

PS: These show notes were generated entirely by AI! I teach this and more in my new course: The Audio Authority Blueprint. Want to launch or manage a podcast with more consistency and efficiency? Be a founding member! Use code BETA at checkout for half-off for a limited time!

Disclosure: Most, if not all, links are affiliate links. Should you purchase something through the links in these show notes, I may receive a commission, at no additional cost to you.

Struggling to build a community that truly lights you up—or wondering how to pivot when your current path no longer feels right? In this episode of INHABIT, host Alessia Citro sits down with community-building expert and business strategist Haley Westfall to unpack the real stories behind reinvention, intentional growth, and authentic connection. Listeners will learn how to navigate career pivots, cultivate meaningful relationships, and create thriving communities, whether online or in-person.

Haley draws on her 20 years in corporate healthcare leadership and her journey through entrepreneurship, sharing candid lessons from building a six-figure business, burning it down, and starting over with purpose. She reveals the strategies behind launching Collab Culture and The Table, the importance of daily self check-ins, and how to foster a culture that attracts the right people. Key topics include leveraging personal invitations, forming strategic partnerships (like with the city of Peoria), and the power of tracking your numbers to remove emotion from decision-making.

Whether you’re an entrepreneur, community leader, or anyone seeking more fulfillment in your work, this episode is packed with actionable insights and inspiration. Tune in to discover how to build a community—and a business—that feels truly aligned, and walk away ready to take your next bold step.

—

If you enjoyed today’s show, please leave a five-star review and share it with a friend or two!

I’d love to connect with you! DM me on the ‘gram at @alessiacitro__

TIMESTAMPS:

[01:04] Haley shares her transition from corporate healthcare to entrepreneurship after an unexpected layoff.

[03:14] Haley describes building a six-figure social media business and choosing to start over for more fulfillment.

[06:21] Haley discusses overcoming shame about her corporate past and embracing pivots.

[10:19] Haley explains how she strategically launched Collab Culture and The Table by nurturing relationships.

[13:41] Haley talks about daily self check-ins to ensure her work remains aligned and energizing.

[16:11] Haley reveals her human design as a manifesting generator and how it shapes her approach.

[20:14] Haley clarifies the differences between Collab Culture and The Table, including the move to co-ed events.

[27:00] Haley offers advice for building community in less entrepreneurial areas, emphasizing personal invitations.

[34:47] Haley shares how she formed a partnership with the city of Peoria through relationship-building.

[38:58] Haley gives her top three tips for building a thriving, fulfilling community.

RESOURCES MENTIONED:

Connect with Haley on Instagram @thehaleywestfall

Join Haley at The Table Experience, February 20-21, 2026 in Tempe, AZ!

Get Alessia’s book, Higher Self Habits

Now available on Audible! Get a free 30-day trial!

KEYWORDS:

community building, entrepreneurship, business strategy, career pivot, women in business, building relationships, networking tips, Collab Culture, The Table, live events, personal branding, female founders, intentional growth, partnership strategies, small business advice, leadership, self-mastery, Arizona entrepreneurs, business networking, authentic connection, professional development, podcast for entrepreneurs

PS: These show notes were generated entirely by AI! I teach this and more in my new course: The Audio Authority Blueprint. Want to launch or manage a podcast with more consistency and efficiency? Be a founding member! Use code BETA at checkout for half-off for a limited time!

Disclosure: Most, if not all, links are affiliate links. Should you purchase something through the links in these show notes, I may receive a commission, at no additional cost to you.

Struggling to stick with new habits or feeling overwhelmed by self-improvement? In this episode of INHABIT, host Alessia Citro sits down with Paul Levitin—podcaster, public speaker, and coach behind the “Change Made Easy” podcast—to reveal why making hard things easy is the real secret to lasting change. Listeners will learn how to break free from perfectionism, overcome overthinking, and finally build habits that actually stick.

Paul shares his EASIER framework, a practical roadmap for creating sustainable routines by focusing on enthusiasm, simplicity, and repeatability. Drawing from over a decade of coaching experience, he explains why consistency beats intensity, how to stack exponential benefits, and why celebrating small wins rewires your brain for success. The conversation also tackles emotional addiction, the myth of “having to” do things, and the power of reframing goals to fit your real life.

Whether you’re an overachiever, a chronic overthinker, or simply ready to make positive changes that last, this episode delivers actionable strategies and mindset shifts you can use right away. Tune in and discover how to make change not just possible, but easy.

—

If you enjoyed today’s show, please leave a five-star review and share it with a friend or two!

I’d love to connect with you! DM me on the ‘gram at @alessiacitro__

TIMESTAMPS:

[01:13] Paul Levitin explains how his philosophy shifted from “do the hard thing” to making hard things easy for lasting change.

[02:27] Paul introduces the idea of reducing friction and making positive habits more enjoyable.

[04:09] Paul shares his EASIER framework for building consistent habits, starting with enthusiasm.

[06:24] Paul emphasizes choosing goals you’re excited to do, not just excited to have.

[07:22] Discussion on adapting habits to fit your real-life resources and circumstances.

[08:41] Paul highlights the importance of embracing imperfection and learning from setbacks.

[09:33] Paul explains how stacking multiple benefits can help overcome resistance to hard habits.

[10:58] Paul stresses that habits must be repeatable and sustainable for lifelong change.

[13:38] Paul reframes “I have to” as a choice and encourages finding enjoyable ways to move.

[18:07] Paul discusses how overthinking and complexity can sabotage progress, and the need for simplicity.

RESOURCES MENTIONED:

Listen to Change Made Easy with Paul Levitin

Get Alessia’s book, Higher Self Habits

Now available on Audible! Get a free 30-day trial!

KEYWORDS:

habit change, self-improvement, building habits, consistency, EASIER framework, Change Made Easy, overcoming perfectionism, making habits stick, motivation, breaking bad habits, sustainable routines, personal growth, mindset shifts, celebrating small wins, emotional addiction, self-mastery, simple habits, fitness motivation, behavior change, podcast for overachievers, actionable strategies, life coaching, habit formation

PS: These show notes were generated entirely by AI! I teach this and more in my new course: The Audio Authority Blueprint. Want to launch or manage a podcast with more consistency and efficiency? Be a founding member! Use code BETA at checkout for half-off for a limited time!

Disclosure: Most, if not all, links are affiliate links. Should you purchase something through the links in these show notes, I may receive a commission, at no additional cost to you.