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The Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for women: Daily Summaries Delivered
by Alisha Carlson, Fitness and Nutrition Coach for Moms
Hey there, mama. Do you wish you ate healthier but your busy schedule has you grabbing for convenience food or finding yourself at the drive-thru several times a week? Are you sick of your clothes not fitting and wish that you felt like yourself again? Does the word “diet” make you cringe because you’re reminded of all the times you’ve tried to lose weight - only to feel constantly hungry and deprived?I am so excited you're here! In this podcast, you will learn proven brain-based nutrition and fitness habits that will help you understand how to eat and move your body in a way that fuels your body and mind - so you can keep up with those crazy kids! You’ll feel more energetic, confident in your clothes, and consistent in sustainable routines that are realistic for your busy life and also support your health goals.Hey, I’m Alisha. A wife, mom, fitness/nutrition/lifestyle coac
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- Yesterday24 min
Why being hard on yourself actually sabotages your success as a high achiever
Alisha Carlson breaks down a myth that keeps high achieving women stuck in cycles of starting and quitting: the belief that being hard on yourself is what makes you disciplined. Drawing on self-compassion research from psychologist Dr. Kristin Neff, Alisha explains why self-criticism backfires, what self-compassion actually is (it's not the same as self-esteem, self-pity, or letting yourself off the hook), and what the research shows about its effect on behavior change and consistency. The episode closes with a simple three-step practice listeners can use the next time their inner critic shows up.What we cover in today's episode:The harmful cycle of harsh self-criticism and failure. Kristin Neff's research on self-compassion. The three components of self-compassion: self-kindness, common humanity, and mindfulness. The difference between self-esteem and self-compassion. Why self-compassion supports behavior change instead of undermining it. Addressing the objection that self-compassion is indulgence or laziness. Practical steps to notice and reframe negative self-talk.Ready to take the next step? Get started by going to https://thestrongherway.com/work-with-us
- 1 weeks ago31 min
Sleep and Muscle Loss: What Women Over 35 Need to Know
Sleep and muscle loss are more connected than most women realize, especially if fat loss or building strength is the goal. In this episode, Alisha Carlson breaks down peer-reviewed research showing why poor sleep can quietly flip a calorie deficit from burning fat to burning muscle, how growth hormone released during deep sleep fuels the actual results of your strength training, and why perimenopause makes all of this even more complicated, and even less your fault. If you have been doing everything right with food and training and still are not seeing results, this episode names the missing variable almost nobody is tracking. Alisha covers what the research actually shows (and where it is more mixed than fitness content usually admits), four practical non-negotiables for treating sleep as a training variable, and what to do on the nights sleep falls apart anyway. WHAT YOU'LL LEARN - Why a landmark University of Chicago study found that poor sleep can cut fat loss in half, even on an identical calorie deficit- The real reason one bad night of sleep can measurably reduce how much muscle your body builds, and why it is not just discipline- How growth hormone released during deep sleep drives the actual repair work behind every strength training session- Why perimenopausal sleep disruption is not a character flaw, and what the research says about how common it actually is- A research-backed reason not to skip your next workout just because last night's sleep fell apart- Four practical, non-negotiable sleep habits that support fat loss and muscle building, without a Pinterest-perfect routine- What a 2024 meta-analysis of 18 studies found about sleep duration and where the body tends to store fatTHIS EPISODE IS FOR YOU IF... - You are doing everything right with food and training but not seeing the results you would expect- You are a busy mom or mompreneur who treats sleep as the first thing to sacrifice- You are in perimenopause and your sleep has changed even though nothing else has- You have ever felt guilty for prioritizing rest instead of another workout or task on the list- You want evidence-based reasons to protect your sleep, not another wellness platitudeRESOURCES + LINKS Work with Alisha, The Strong(HER) Way Fit + Fueled Coaching: https://www.thestrongherway.com/work-with-usFit and Fueled Foundation ($27 micro course): https://thestrongherway.com/fit-and-fueled-foundation-4493Follow Alisha on Instagram: https://www.instagram.com/thestrongherway Ready to stop white-knuckling your way through a plan that isn't working? The Strong(HER) Way's Fit + Fueled coaching gives you weekly check-ins, access to Alisha Monday through Friday, and a full resource portal, so sleep, training, food, and stress get handled as one system instead of four separate things you're managing alone. Ready to stop starting over? Explore the Fit + Fueled coaching program at thestrongherway.com/work-with-us or connect on Instagram @thestrongherway.
- 2 weeks ago26 min
Zone 2 & VO2 Max for Women Over 35: Less Time, More Payoff
What is the minimum effective dose of cardio you actually need for a healthier heart and a longer life? In this episode, Alisha Carlson breaks down the exercise science on VO2 max, the fitness metric most strongly linked to longevity, and reveals why short, high-intensity workouts can rival much longer sessions. If you’re a busy woman juggling weight training, HIIT, Zone 2, and everything else the fitness world insists you need, this episode gives you research-backed permission to do less, and still get real results. WHAT YOU’LL LEARN - Why VO2 max is one of the strongest predictors of longevity researchers have identified - What the research actually says about exercise intensity versus duration for improving VO2 max - The minimum effective dose of cardio according to peer-reviewed studies, not fitness influencer guesswork - Why short bursts of high-intensity interval training (HIIT) can match the results of much longer moderate workouts - How stress, cortisol, and exercise intersect in midlife, and why more exercise isn’t automatically better exercise - How to build a sustainable fitness routine as a busy woman without falling into the all-or-nothing trap THIS EPISODE IS FOR YOU IF… - You’re overwhelmed trying to fit weight training, HIIT, Zone 2, and everything else into one week - You’ve heard "more exercise is always better" and want to know what the research actually supports - You’re navigating perimenopause and want evidence-based movement strategies, not guesswork - You’re stuck in an all-or-nothing mindset around fitness and want a sustainable way out - You want to protect your long-term health without adding more hours to an already full scheduleReady to take this deeper and apply it in real time to your real life? go to TheStrong(HER)Way.com to get started
- 2 weeks ago31 min
The Real Reason You Keep Falling Off Track (It's Not Discipline)
If you've ever found yourself cycling on and off, relying on sheer willpower to hold your habits together, or feeling like you have to start over every time life gets hard — this episode is for you. In this solo episode, I'm sharing a framework I call the behavior triad: identity, mindset, and behavior. All three are required for lasting change, and they don't work in a straight line. They work in a loop, each one reinforcing or eroding the others. This is a sneak peek inside one of my Fit + Fueled group coaching calls, and it's a conversation I think every woman needs to hear. IN THIS EPISODE:- Why willpower is a finite resource and why building your habits on it sets you up for the cycle of starting over- The research on all-or-nothing thinking and why it's one of the most documented barriers to long-term behavior change- How identity shapes behavior beneath conscious awareness, and why that works in your favor once you understand it- What mindset actually means at two levels: the background stories running beneath awareness and the active thought work you practice in the moment- Why small, consistent action is more powerful than dramatic overhauls- How identity, mindset, and behavior work together as a loop, and what that means for the days when you fall off- Practical steps to start building all three this week KEY TAKEAWAYS:1. Behavior change is more sustainable when it's aligned with your identity and supported by mindset work, not just willpower and motivation.2. Relying on willpower alone is not a long-term strategy. Willpower is finite. Identity is not.3. All-or-nothing thinking actively sabotages progress. The neutral middle ground — not crushing it, not blowing it, just continuing — is where the most sustainable behavior lives.4. Changing your self-concept doesn't have to come before action. Small behaviors build identity. You don't have to feel ready first.5. Thought work isn't about eliminating the negative voice. It's about learning not to let it run the show.
- 4 weeks ago21 min
Prevent Bone and Muscle Loss After 35: The Truth Women Over 35 Need
If you’ve been doing everything right with your diet and the scale still won’t move, this episode on perimenopause weight loss resistance is going to reframe everything. Alisha Carlson breaks down the weight-loss mechanism nobody talks about openly: any aggressive calorie deficit pulls from bone and muscle right alongside fat, and if you’re in perimenopause, you may already be losing bone density and muscle mass before you ever change your diet. This isn’t another willpower conversation. This is biology, and the fix looks completely different than what most programs are selling.Learn why fast weight loss costs perimenopausal and postmenopausal women significantly more bone density and muscle loss than moderate approaches, what the research actually says about the rate and speed of loss, and why the build-and-protect strategy gets you the body composition results you want without dismantling the infrastructure you need to live strong at 50, 60, and beyond.THIS EPISODE IS FOR YOU IF…You’re in perimenopause or approaching it and have noticed your go-to fat loss strategies have quietly stopped workingYou’ve done aggressive diets and want to understand what was actually happening to your body composition beyond the number on the scaleYou’re considering or currently using a GLP-1 medication and want to understand the muscle and bone risks independent of the drug itselfYou’re a woman over 35 who wants to build a strong, healthy body that works at 50, 60, and beyond, not just a lighter oneYou’re ready to stop restarting and want a framework that actually matches how your body works right nowFit + Fueled coaching programFit and Fueled Foundation micro course ($27) Follow Alisha on Instagram: https://www.instagram.com/alishacarlson_ or @thestrongherway
- Jun 25, 202621 min
Why you don't feel motivated as a 40 something mom: cycle syncing in perimenopause
If your motivation in perimenopause feels like it's been replaced by a slot machine, you are not losing your discipline. Alisha Carlson breaks down what's actually happening hormonally when motivation stops tracking with anything on your calendar, including why perimenopause creates bigger, less predictable swings than the cycle you grew up with, and what the research says about the link between hormone fluctuation, motivation, and mood.This is the science-backed, no-shame explanation for why some weeks training feels impossible, and a practical plan for building consistency that doesn't depend on motivation showing up on schedule.What You'll LearnHow a regular menstrual cycle works, and why it created a predictable hormonal rhythm in your 20s and 30sWhat actually changes in perimenopause: rising anovulatory cycles, early progesterone decline, and erratic estrogen swings that can spike higher than your normal peak before crashingWhy research shows it's hormone fluctuation, not hormone level, that predicts mood disruption during the menopause transitionThe neurotransmitter link between estrogen and the brain chemistry behind motivation and rewardWhat exercise-motivation research actually shows about hormone phase and perceived effortThree practical moves for building consistency that survives an unpredictable motivation week, without building a new rigid protocol around your cycleThis Episode Is For You If...You used to be able to predict your motivation and now genuinely cannotYou've caught yourself turning a low-motivation week into a referendum on your discipline or characterYou're skeptical of rigid cycle-syncing protocols but still want to understand what's actually happening hormonallyYou're navigating perimenopause and want the mechanism explained without the shame attachedYou want a non-diet, identity-based way to stay consistent that doesn't depend on feeling motivatedIf this episode named something you've been feeling but couldn't explain, that's exactly why this work matters. The Strong(HER) Way isn't another fitness program that falls apart the second your motivation does. It's a transformation built for the body you actually have right now, including the unpredictable weeks.Ready to build consistency that doesn't depend on motivation? Explore Fit + Fueled at thestrongherway.com/fitandfueled, or start smaller with the Fit and Fueled Foundation at thestrongherway.com/fit-and-fueled-foundation. Connect on Instagram @alishacarlson_ or @thestrongherway
- Jun 22, 202620 min
Japanese Walking for Women Over 35: Small Shifts, Big Wins in under 30 minutes
If you've ever wondered whether your daily walk is actually doing anything for your body, this episode is going to change how you walk for good. We're breaking down Japanese walking, also known as interval walking training, a research-backed method that alternates fast and slow walking in 3-minute bursts, backed by over two decades of peer-reviewed research out of Japan.Alisha Carlson walks through what the research actually shows about blood pressure, blood sugar, leg strength, and bone density, specifically for women over 35 navigating perimenopause, PCOS, or just a body that doesn't respond to exercise the way it used to. No gym. No equipment. No more all-or-nothing thinking. Just a smarter way to walk.What you'll learn:What Japanese walking (interval walking training) actually is, and the simple protocol behind itWhy interval walking improves peak aerobic capacity and leg strength more than walking at one steady paceHow a 10 mmHg drop in blood pressure translates to a real reduction in stroke riskWhat the latest research says about interval walking and bone density in postmenopausal womenWhy cardiorespiratory fitness is one of the strongest predictors of long-term health, and how walking improves itHow to structure your own interval walking routine, including how to break it into smaller chunks if 30 minutes at once isn't realisticThe identity shift that makes a sustainable walking habit actually stickThis episode is for you if...You're a woman over 35 who wants evidence-based movement, not trendsYou're in perimenopause or postmenopause and want to know what actually supports your bones, blood sugar, and blood pressureYou walk regularly already and want to know if a small change could make it more effectiveYou have PCOS or insulin resistance and want a low-barrier way to support blood sugarYou're stuck in the all-or-nothing mindset and want a sustainable, non-diet approach to movementKey research cited:Nemoto et al. (2007), Mayo Clinic Proceedings, 82(7): high-intensity interval walking training improved physical fitness and blood pressure in middle-aged and older adults.Nemoto et al. (2019), Mayo Clinic Proceedings, 679 participants, 5-month IWT study: found a 17% reduction in lifestyle-related disease score and a 14% increase in peak aerobic capacity.Morikawa et al. (2024), PLOS One, 234 postmenopausal women: found improvements in lumbar spine and femoral neck bone density among women with lower baseline bone density.Ettehad et al. (2016), The Lancet, 123 studies, 613,815 participants: every 10 mmHg reduction in systolic blood pressure reduced stroke risk by 27%.The Strong(HER) Way isn't another fitness program, it's a transformation from the inside out. Alisha works with women who are done dieting and done starting over, helping them build a sustainable, healthy relationship with food, their bodies, and movement, without the obsession.Ready to stop starting over? Explore the Fit + Fueled coaching program at thestrongherway.com/fitandfuel or connect on IG @thestrongherway.
- Jun 11, 202628 min
Perimenopause Brain Fog: 5 Pillars to Protect Your Mind
You were mid-sentence. The word was right there. And then itwasn't. If you've ever had that moment and quietly wondered if it wasthe beginning of something you can't come back from thisepisode is for you. Alisha Carlson shares the personal story she's never talkedabout publicly: the word-finding moment that genuinely scaredher, the fear of what it might mean, and what she actually didabout it. Then she breaks down the real science behind brain fog,memory lapses, and cognitive changes in women over 35 and whycalling it "mom brain" and moving on is the one thing you cannotafford to do. Because here's what most women don't know: brain fog duringperimenopause is not a personality flaw, a sign of aging, orproof you're overwhelmed. It is a symptom. Symptoms have causes.Causes have solutions. And the window you're in right now may bethe most important one for your long-term brain health. Alisha walks through the 5 pillars of women's brain health —hormones, sleep, muscle and movement, nutrition andsupplementation, and stress management, and explains exactlyhow the Fit + Fueled approach addresses all five. This one will change how you think about your brain, your body,and what's actually possible for you in the decades ahead.Grab The Fit + Fueled Foundationhttps://thestrongherway.com/fit-and-fueled-foundation-4493Take this deeper inside The Fit + Fueled Methodhttps://thestrongherway.com/fitandfueled
About The Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for women
Hey there, mama. Do you wish you ate healthier but your busy schedule has you grabbing for convenience food or finding yourself at the drive-thru several times a week? Are you sick of your clothes not fitting and wish that you felt like yourself again? Does the word “diet” make you cringe because you’re reminded of all the times you’ve tried to lose weight - only to feel constantly hungry and deprived?I am so excited you're here! In this podcast, you will learn proven brain-based nutrition and fitness habits that will help you understand how to eat and move your body in a way that fuels your body and mind - so you can keep up with those crazy kids! You’ll feel more energetic, confident in your clothes, and consistent in sustainable routines that are realistic for your busy life and also support your health goals.Hey, I’m Alisha. A wife, mom, fitness/nutrition/lifestyle coac
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