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PODCAST

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

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

health & fitness nutrition

All Episodes

28:42

How ultra processed foods stall your fitness goals as...

The Strong[HER] Way | Healthy nutrition and habits... ·

2025/08/13

Send us a text In this episode of The StrongHer Way, Alisha Carlson unpacks the truth about food freedom—and why it’s the key to sustainable fat loss and better health for busy, high-achieving women. Forget fad diets and endless calorie counting; Alisha shares how ditching ultra-processed foods and prioritizing real, whole foods can naturally help you lose weight, boost energy, and feel better in your body—without the obsession. You’ll learn how to practice mindful eating, recognize hunger an...

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26:44

4 Common Fiber Mistakes Women Make (and easy ways to...

The Strong[HER] Way | Healthy nutrition and habits... ·

2025/08/06

Send us a text In this episode of The StrongHer Way, Alisha Carlson unpacks one of the most overlooked yet powerful nutrients in your kitchen: fiber. As a busy mom, it can be hard to figure out what actually matters when it comes to nutrition. But when it comes to gut health, energy, digestion, hormone balance, and even weight loss, fiber is a non-negotiable. You’ll learn the difference between soluble and insoluble fiber, why most women aren’t getting enough, and how to make small, sustainab...

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16:14

Strength Training for Women Over 30 — Eat More, Lift...

The Strong[HER] Way | Healthy nutrition and habits... ·

2025/07/30

Send us a text In this episode of The StrongHer Way, Alisha Carlson dismantles the outdated belief that fitness is just about cardio, calorie burning, and shrinking your body. She shares her personal journey from fear of lifting heavy to building a strong, empowered physique—and life—through muscle-building, mindset work, and smart nutrition. You’ll walk away understanding why lifting more and eating enough can actually get you the toned look you’re after (yes, even if the scale doesn’t move)...

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17:06

Non Scale Victories and Mindset Shifts: How to build...

The Strong[HER] Way | Healthy nutrition and habits... ·

2025/07/23

Send us a text Are you a mom over 30 tired of the constant worry about your body and the endless cycle of diet mentality? You're not alone. Welcome to The Strong(HER) Way, the podcast dedicated to helping you achieve true strength building, food freedom, and lasting life transformation without sacrificing your emotional well-being. In this episode, we dive deep into why so many women, especially moms 30+, get caught in the trap of focusing solely on physical results. We'll explore: The ...

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15:41

Want More Energy, Focus, and Clarity as a mom and...

The Strong[HER] Way | Healthy nutrition and habits... ·

2025/07/16

Send us a text Think strength training is just for aesthetics? Think again. In this episode, Alisha shares how lifting transformed not just her body—but how she shows up in every role she plays. From leading her business to parenting and relationships, strength became the foundation for energy, confidence, and clarity. If you’ve been putting fitness on the back burner, this episode shows you why it might be the exact edge you’ve been missing as a high-performing woman. What You’ll Learn: Why ...

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16:07

How to Build a Consistent Fitness Routine as a Busy...

The Strong[HER] Way | Healthy nutrition and habits... ·

2025/07/09

Send us a text If you’ve ever felt like you can’t stick with your workouts or nutrition plan, this episode is for you. Alisha breaks down why your inconsistency isn’t a discipline problem—it’s an identity problem. Discover how to stop relying on motivation and instead become the kind of woman who leads herself well in her health, home, and business. This mindset shift will help you create sustainable results and finally build the confidence you’ve been chasing. What You’ll Learn: Why motivati...

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45:02

Macros Made Easy for Vegetarian Moms: Eat Your...

The Strong[HER] Way | Healthy nutrition and habits... ·

2025/07/03

Send us a text Can you track macros without losing your mind or cutting out the foods you love? In this powerful episode of The StrongHer Way, I sit down with Neha Nautiyal—a former chemistry teacher turned macro coach for South Asian moms—who shares how she transformed her relationship with food, body image, and fitness while raising two daughters and honoring her vegetarian diet. Neha opens up about the cultural pressure she felt growing up in a South Asian household, the body shaming that ...

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27:30

Why the Scale Is Sabotaging Your Fitness Progress...

The Strong[HER] Way | Healthy nutrition and habits... ·

2025/06/25

Send us a text In this powerful episode of The StrongHer Way, Alisha Carlson shares the truth most fitness influencers won’t tell you: the number on the scale isn’t the goal—it’s a distraction. Whether you’re a busy mom chasing confidence, strength, or that sculpted look, this conversation will help you redefine success beyond weight loss. Alisha breaks down what body recomposition actually is, why toning is a myth, and how non-scale victories are the true measure of transformation. If you’ve...

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35:17

The 10 Principles of Intuitive Eating—My Honest Take...

The Strong[HER] Way | Healthy nutrition and habits... ·

2025/06/18

Send us a text Can you really eat intuitively and still reach your fitness goals? For the busy mom who’s over dieting—but still wants results—the answer is yes. In this episode, certified health and lifestyle coach Alisha Carlson breaks down the real meaning behind intuitive eating and how it can support your health, fitness, and mindset—without tracking every bite or falling into “food chaos.” Drawing from her personal story and years of coaching high-achieving moms, Alisha walks through the...

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24:12

4 Fitness Shifts for Women 30+ Who Want to Stay...

The Strong[HER] Way | Healthy nutrition and habits... ·

2025/06/11

Send us a text Your body is not broken—it’s evolving. In this episode, we unpack what’s really going on after 30 and how to train, eat, and live in sync with your changing body. If you’ve been feeling more tired, puffy, moody, or stuck in your fitness progress after hitting your 30s (or entering perimenopause or menopause), this is the episode you didn’t know you needed. We talk about how our bodies change, and the hormonal shifts that impact energy, sleep, hunger, muscle building, and fat ...

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58:10

Struggling with brain fog as a busy mom in...

The Strong[HER] Way | Healthy nutrition and habits... ·

2025/06/04

Send us a text In this episode of The StrongHer Way, Alisha Carlson sits down with renowned clinical neuropsychologist Dr. Alina Fong to unpack the complexities of brain health and how traumatic brain injuries—both emotional and physical—impact behavior, cognition, and overall wellness. They dive deep into the cutting-edge science of neuropsychology, explore how functional MRI is revolutionizing the diagnosis and treatment of concussion symptoms, and spotlight the critical importance of indiv...

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16:21

Why more willpower isn't the solution for sustainable...

The Strong[HER] Way | Healthy nutrition and habits... ·

2025/05/28

Send us a text In this episode of The StrongHer Way, Alisha Carlson pulls back the curtain on why willpower isn’t your problem—it’s your systems. If you’ve ever blamed yourself for not sticking to the latest diet, skipping a workout, or losing control around food, this one’s for you. We’re not here to slap another rulebook in your hand—we’re here to burn the old one and write a new story based on identity, mindset, and real empowerment. Alisha challenges the toxic diet culture nar...

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15:36

How to leverage shorter workouts to actually get...

The Strong[HER] Way | Healthy nutrition and habits... ·

2025/05/22

Send us a text If you’re a busy mom trying to juggle work, family, and your health—but feel like you never have enough time to work out—this episode is for you. This week, we break down how to maximize your fitness with short, effective workouts that actually deliver results. You’ll learn how to ditch the “all or nothing” mindset and build consistency with time-efficient strength training strategies you can do from home. Whether you’re new to working out or just need a plan that f...

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26:30

How you're accidentally teaching your kids to be...

The Strong[HER] Way | Healthy nutrition and habits... ·

2025/05/14

Send us a text In this episode, Alisha Carlson explores the hidden ways moms unintentionally teach their kids to people please and live without boundaries—simply by how they show up in day-to-day life. You'll learn why modeling self-care isn’t selfish, how to break generational cycles of hustle and burnout, and how to lead your family with grace, wisdom, and strength. This is more than parenting—it’s personal transformation. Because when moms prioritize their own self-worth, rest, and wellnes...

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54:24

How to navigate perimenopause with power and calmness...

The Strong[HER] Way | Healthy nutrition and habits... ·

2025/05/07

Send us a text In this episode of The StrongHer Way, I sit down with Elizabeth Katzman, a functional nutrition expert passionate about helping women navigate the hormonal rollercoaster of perimenopause and menopause with confidence. We dive deep into the intersection of hormone health, strength training, and functional nutrition, focusing on why advocating for your health is more important than ever. From the critical role of estrogen and progesterone to the often-overlooked dangers of ...

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19:35

Empower yourself to make these 3 lifestyle changes to...

The Strong[HER] Way | Healthy nutrition and habits... ·

2025/04/30

Send us a text In today’s episode, Alisha Carlson dives into the misunderstood world of PCOS (Polycystic Ovary Syndrome), revealing why it's more than just a reproductive disorder — it’s a metabolic issue, rooted in insulin resistance. She breaks down how traditional advice falls short and why a holistic approach that includes strength training, smart nutrition, stress management, and lifestyle shifts is the real game-changer. If you’re tired of band-aid solutions and ready to hea...

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25:03

How to Measure Progress Without Obsessing Over the...

The Strong[HER] Way | Healthy nutrition and habits... ·

2025/04/23

Send us a text In this episode of The Strong(HER) Way, Alisha Carlson breaks down one of the biggest lies women have been sold by diet culture: that your weight defines your health, your progress, and your worth. If you’ve ever found yourself spiraling because the scale went up—or felt like you could only celebrate when it dropped—this conversation will shift everything. Alisha dives into the truth about body image, weight loss, and why the scale is a lagging metric that doesn’t reflect...

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23:17

Getting Fit After 30: The Surprising Role of Protein...

The Strong[HER] Way | Healthy nutrition and habits... ·

2025/04/16

Send us a text In this episode of The StrongHER Way, Alisha Carlson pulls back the curtain on why so many women feel stuck in their fitness journey—especially after 30. She tackles the three biggest roadblocks: protein, motivation, and outdated weight loss strategies that just don’t work anymore. If you’ve been eating “clean,” working out hard, and still not seeing the results you want—this episode is your wake-up call. We’re ditching diet culture and rewriting the rules on fat loss, strength...

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57:25

Discover how to fast successfully as a woman for...

The Strong[HER] Way | Healthy nutrition and habits... ·

2025/04/09

Send us a text In this episode of The StrongHer Way, Alisha Carlson sits down with Renee Fitton to unpack one of the most talked-about wellness tools today: fasting. But this isn’t your average intermittent fasting chat. Together, they dive into the real science behind fasting, the differences in how men and women respond, and what every woman should know—especially during perimenopause and postmenopause. You’ll hear about intermittent fasting, prolonged fasting, and fasting mimic...

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28:47

How to get over not feeling motivated to work out as...

The Strong[HER] Way | Healthy nutrition and habits... ·

2025/04/02

Send us a text We’ve all been there—you know you should work out, but you just don’t feel like it. Maybe you’re exhausted, busy, or just not seeing the results you want. In this episode of The StrongHer Way, Alisha Carlson breaks down why we resist working out, how to reframe exercise to make it feel less like a chore, and simple strategies to get moving even when motivation is low. Whether you’re a busy mom, struggling with consistency, or wondering if you need rest instead...

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