Zest Integrated Fitness + Nutrition

Zest Integrated Fitness + Nutrition Personalized virtual fitness and nutrition coaching to help you live your best life. With Zest.

Think your “healthy” fuel is brain-safe? 🧠🍭 Think again.Artificial sweeteners like aspartame, sucralose, saccharin, Ace-...
10/27/2025

Think your “healthy” fuel is brain-safe? 🧠🍭 Think again.

Artificial sweeteners like aspartame, sucralose, saccharin, Ace-K, and neotame—commonly found in bars, powders, shakes, and fitness supplements—aren’t just hard on your gut. Emerging research shows they can disrupt brain function and speed up cognitive aging.

📉 Chronic use has been linked to oxidative stress, neurotransmitter imbalance, and changes in learning and memory regions of the brain.

👉 Check your labels—those “zero sugar” claims often hide these compounds.
💡 I’ve listed my top cleaner fuel picks—free from artificial sweeteners.
🔗 Link in bio to see the list.



Recent Research:
Zhang, L. et al. (2024). Artificial sweeteners modulate neuroinflammation and cognition in aging models. Nutritional Neuroscience.
Pérez-Morales, M. et al. (2023). Artificial sweeteners, oxidative stress, and cognitive aging. Frontiers in Aging Neuroscience.
Li, X. et al. (2024). Aspartame and sucralose exposure alters neurotransmitter metabolism in the hippocampus. Food and Chemical Toxicology.
Nettleton, J. et al. (2023). Long-term sweetener intake and neurodegenerative markers: a cohort analysis. Brain Research Bulletin.

👉 You don’t need to eat less — you need to fuel smarter.Your body isn’t broken; it’s just trying to protect you.In my la...
10/21/2025

👉 You don’t need to eat less — you need to fuel smarter.
Your body isn’t broken; it’s just trying to protect you.
In my latest post, I explain how under-eating can actually backfire and what to do instead.
Read it here → [link in bio]

10/21/2025

When was the last time you really gave yourself a break?

We glorify go-go-go, but sometimes the best way to reset is to simply pause. 🕊️

This week’s Zest Session was with — restorative yoga and reiki that felt like a full nervous system reboot. No movement, no pressure… just deep rest. Supported poses, light weighted bags, soft blankets, and the kind of stillness that reminds your body it’s safe to let go.

I walked out calm, clear, and softer — like I gave myself permission to stop performing productivity and just be.

If your system’s been stuck in overdrive, go see Chelsea (and check her out at reikichelsea.com).
✨ Real rest is productive.

Follow along for more Zest Sessions — I’m exploring local ways to move, restore, and reconnect.

Hey there, new (and familiar) faces! 👋I’m Naiya — Certified Nutrition Coach, Personal Trainer, and the brains (and heart...
10/15/2025

Hey there, new (and familiar) faces! 👋

I’m Naiya — Certified Nutrition Coach, Personal Trainer, and the brains (and heart) behind Zest Integrated Fitness + Nutrition, LLC.

I help people stop guessing about food, fitness, and lifestyle — and start building habits that actually stick. No extremes. No burnout. Just real results that make you feel strong, energized, and like yourself again.

Wellness has been my obsession since age four (tiny me, big goals, lots of dance shoes). From circus arts to climbing, lifting, yoga, and trying nearly every way of eating under the sun — I’ve learned there’s no one-size-fits-all. The trick? Figure out what works for you.

Now I live in Ballston Spa, NY with my daughter (who I homeschool), my partner, and his four amazing kiddos. Our life? Full, loud, messy… and absolutely ours.

Curious? Confused? Just want to say hey? My DMs are wide open — I love connecting.

The number on the scale doesn’t always reflect what’s really changing in your body.Muscle is denser than fat—it takes up...
10/14/2025

The number on the scale doesn’t always reflect what’s really changing in your body.

Muscle is denser than fat—it takes up less space but weighs the same. So as you build muscle and lose fat, you might look leaner and feel stronger, even if your weight stays steady.

That’s body recomposition, and it’s one of the best signs of true progress. 💪

For years, I thought I just lacked discipline.I’d eat “perfectly” all day… then find myself elbows-deep in snacks by 7pm...
07/31/2025

For years, I thought I just lacked discipline.

I’d eat “perfectly” all day… then find myself elbows-deep in snacks by 7pm.

I blamed my self-control. My hormones. My sweet tooth.

But the truth?
I was just under-eating.
I wasn’t listening to my body.
I didn’t know how to.

Now? I eat earlier. I eat enough. I build my meals to actually satisfy me.

And you know what?
I still love snacks. But they’re not driving the bus anymore.

If you’ve ever felt like your body is fighting you, it’s not.
It’s trying to help you — we just weren’t taught how to understand it.

❤️ If this hit, DM me “REAL” and I’ll send you the quiz that helps you figure out what your body’s trying to say.

Energy dips happen to all of us — but they’re usually trying to tell you something. Your body’s not a fan of guessing ga...
07/30/2025

Energy dips happen to all of us — but they’re usually trying to tell you something. Your body’s not a fan of guessing games. Want to know what your energy really means?

I’ve got a quick quiz that breaks it down and helps you focus on what moves the needle.

DM "QUIZ" and I’ll send it your way!

I love you, but we gotta let this one go.“I just want long, lean muscles—I don’t want to get bulky.”Here’s the deal:🧠 Mu...
07/24/2025

I love you, but we gotta let this one go.
“I just want long, lean muscles—I don’t want to get bulky.”

Here’s the deal:
🧠 Muscles don’t change shape—they grow or shrink. That’s it.
💥 “Lean muscle” is a marketing term. All muscle is lean.
🏋️ Lifting won’t make you bulky—it’ll make you strong, sculpted, and confident.

That toned look? It comes from building muscle + reducing fat—not avoiding the weight rack.

📩 DM me “MUSCLE” if you’re ready to train smarter and feel stronger.
💬 Drop a 🔥 if this myth ever messed with your mindset—I’ve been there too.

They don’t need “kid food.” They need real food.But we’ve been conditioned to feed them differently than we feed ourselv...
07/17/2025

They don’t need “kid food.” They need real food.
But we’ve been conditioned to feed them differently than we feed ourselves — even when we know better.

You feel bloated after fast food?
Crash after sugar?
Try to limit the ultra-processed stuff?

💡 Meanwhile, your child might be eating it daily.

Here’s what most parents don’t know:
📊 1 in 3 U.S. teens has prediabetes.
And no — most aren’t overweight. That’s why it often goes unnoticed.

This isn’t about blame.
It’s about awareness.
And choosing to do things differently — starting now, starting small.

🥗 Real food.
🗣️ Honest conversations.
👀 Leading by example.

📌 Save this post for your next grocery run.
📤 Tag a parent who’s ready to feed their kids like their future depends on it — because it does.














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12020

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