The Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for women

Alisha Carlson, Fitness and Nutrition Coach for Moms
  • 5.0 (37)
  • Fitness
  • Updated Weekly

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 coach. I dieted for over a decade, losing and regaining the same weight over and over. I was not only chasing a number on the scale, but I was also trying to be everything to everyone, which only left me feeling more exhausted and worse about myself. I finally realized that if I was going to show up as the wife and mom I wanted and find freedom in my health I needed to work on my relationship to food, exercise, my body, and myself. I learned about the power of changing our brain (aka our thinking) - and our behavior- through habits that supported the healthy lifestyle that I craved. And now I’m ready to share everything I’ve learned with you! If you are ready to finally find a simple nutrition and fitness plan that is built for busy moms... Feel better in your clothes and about what you see in the mirror... Results that are undeniable like more energy to serve your family well, Fat loss (without feeling deprived or restricted), improved mood, and better sleep - this podcast is for you! Grab your protein smoothie, lace up your shoes, and let’s get StrongHER - together! 

  1. 2d ago

    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 fat THIS 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 platitude RESOURCES + LINKS   Work with Alisha, The Strong(HER) Way Fit + Fueled Coaching: https://www.thestrongherway.com/work-with-us Fit and Fueled Foundation ($27 micro course): https://thestrongherway.com/fit-and-fueled-foundation-4493 Follow 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. Jul 16

    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 schedule Ready to take this deeper and apply it in real time to your real life? go to TheStrong(HER)Way.com to get started

  3. Jul 10

    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. Jul 2

    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 now Fit + Fueled coaching programFit and Fueled Foundation micro course ($27) Follow Alisha on Instagram: https://www.instagram.com/alishacarlson_ or @thestrongherway

  5. Jun 25

    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 motivated If 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

  6. Jun 22

    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 stick This 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 movement Key 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.

  7. Jun 11

    Perimenopause Brain Fog: 5 Pillars to Protect Your Mind

    You were mid-sentence. The word was right there. And then it wasn't.   If you've ever had that moment and quietly wondered if it was the beginning of something you can't come back from this episode is for you.   Alisha Carlson shares the personal story she's never talked about publicly: the word-finding moment that genuinely scared her, the fear of what it might mean, and what she actually did about it. Then she breaks down the real science behind brain fog, memory lapses, and cognitive changes in women over 35 and why calling it "mom brain" and moving on is the one thing you cannot afford to do.   Because here's what most women don't know: brain fog during perimenopause is not a personality flaw, a sign of aging, or proof you're overwhelmed. It is a symptom. Symptoms have causes. Causes have solutions. And the window you're in right now may be the 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 and supplementation, and stress management, and explains exactly how 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 Foundation https://thestrongherway.com/fit-and-fueled-foundation-4493 Take this deeper inside The Fit + Fueled Method https://thestrongherway.com/fitandfueled

  8. Jun 4

    Build stronger bones: what women over 35 need to know

    If you've been training hard, watching what you eat, and still wondering why your body isn't responding the way it used to this episode might answer a question you didn't know you needed to ask. Bone density for women over 35 is one of the most under-discussed health topics in the fitness and wellness space. Up to 20% of a woman's bone mass can be lost during the menopause transition, and that loss starts earlier than most women think, often beginning between ages 30 and 40. The choices you make right now about how you train and how you eat are writing the story of your bones for the next twenty years. In this episode, Alisha Carlson shares her personal experience with chronic dieting and underfueling what it looked like from the outside (shredded, coaching others, posting the workouts), what it cost her body on the inside (missing periods, hair loss, running on cortisol), and the moment in her kitchen that changed everything. She breaks down the research from Dr. Gabrielle Lyon, Dr. Stacy Sims, and Dr. Tyna Moore on why resistance training for bone health is non-negotiable for women in perimenopause and beyond, what adequate protein intake actually looks like, and how to stop training your body to be smaller and start building it to last. This Episode Is for You If... • You're a woman over 35 who has spent years trying to lose weight and are ready to train for something different • You've experienced signs of hormonal disruption — missing periods, hair loss, fatigue, mood changes and want to understand what's happening • You're in perimenopause or approaching it and want to protect your bone and muscle health proactively • You've been stuck in the restrict-binge cycle and are starting to suspect it's costing you more than just your results • You want evidence-based strategies from researchers who specialize in women's physiology not generic fitness advice If this episode landed for you, if you recognized yourself in the story of training hard, eating carefully, and still feeling like your body is working against you, there's a reason for that. And there's a different way. The Strong(HER) Way Fit + Fueled coaching program is built for the woman who is done dieting and done starting over. It combines a strength training framework, a sustainable nutrition approach built around protein and real food, and the identity work that makes all of it actually stick. Not a challenge. Not a meal plan. A complete rebuild from the inside out. Ready to stop training to shrink and start building to last? Explore Fit + Fueled at https://thestrongherway.com/fitandfueled or connect on Instagram @thestrongherway

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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 coach. I dieted for over a decade, losing and regaining the same weight over and over. I was not only chasing a number on the scale, but I was also trying to be everything to everyone, which only left me feeling more exhausted and worse about myself. I finally realized that if I was going to show up as the wife and mom I wanted and find freedom in my health I needed to work on my relationship to food, exercise, my body, and myself. I learned about the power of changing our brain (aka our thinking) - and our behavior- through habits that supported the healthy lifestyle that I craved. And now I’m ready to share everything I’ve learned with you! If you are ready to finally find a simple nutrition and fitness plan that is built for busy moms... Feel better in your clothes and about what you see in the mirror... Results that are undeniable like more energy to serve your family well, Fat loss (without feeling deprived or restricted), improved mood, and better sleep - this podcast is for you! Grab your protein smoothie, lace up your shoes, and let’s get StrongHER - together! 

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