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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

health & fitness fitness

All Episodes

00:32:01

The Workout Doctors Wish More Women Over 35 Were...

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

2026/04/23

Zone 2 cardio might be the most undersold workout for women over 35, and the science behind it will completely change how you think about exercise. In this episode, Alisha Carlson breaks down why this low-intensity training approach builds the single most powerful predictor of how long you will live: your VO2 max.If you have ever pushed hard in the gym and still felt like your body was fighting you, this episode is for you. Alisha unpacks how hormonal changes in perimenopause affect your stress

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27:11

4 essential health pillars for women over 35 to...

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

2026/04/16

Send us Fan Mail Understanding Perimenopause: How Estrogen Impacts Muscle, Fat & Fitness in Women Over 35 In this solo episode, we break down what’s really happening in your body during perimenopause, and why it’s not “just aging.” If you’ve noticed changes in your strength, recovery, joint health, or where your body stores fat, there’s a physiological reason behind it. Estrogen plays a powerful, full-body role, and as it shifts, so does how your body responds to exercise, nutrition, and ...

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18:10

Prevent GLP-1 Muscle Loss: 3 non negotiable...

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

2026/04/09

Send us Fan Mail If you're on a GLP-1 medication or seriously considering one there's a conversation about muscle loss that nobody might be having with you clearly enough. GLP-1 muscle loss is real, it's measurable, and for women over 35, the stakes are higher than for almost anyone else in those clinical trials. Alisha Carlson breaks down what the research actually says about semaglutide, muscle loss, and body composition without the scare tactics or the blank check. You'll learn...

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23:40

Strength training for women after 40: Why your goal...

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

2026/04/01

Send us Fan Mail What if your workouts weren’t about how you look, but about how long and well you live? In this episode of The Strong(HER) Way, Alisha Carlson challenges traditional fitness culture and invites you to rethink your approach to exercise through the lens of longevity, function, and identity. Instead of chasing aesthetics or short-term results, this conversation focuses on building a strong, capable body that supports you through every stage of life. Alisha breaks down the four e...

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25:16

Busy Moms Over 35: Creatine and 4 Reasons You Need It

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

2026/03/25

Send us Fan Mail If creatine has crossed your radar but you've always assumed it was for someone else aka the guy at the gym, the serious athlete, not you... this episode is going to change your mind. Alisha Carlson breaks down exactly why creatine for women over 35 is one of the most research-backed, underused tools available to busy moms right now and why the benefits go way beyond the gym. We're talking muscle preservation, bone density, cognitive function, and recovery. All backed b...

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28:34

How to Stop All or Nothing Thinking: The Brain...

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

2026/03/18

Send a text If you've ever told yourself "I'll start fresh Monday" after one off day — this episode is going to change the way you see yourself. Today we're diving deep into the brain science behind all-or-nothing thinking, and why so many high-achieving women struggle to build consistent habits — not because they lack discipline, but because their biology is working against them. If you're a busy woman, mom, or professional who feels like you're either fully on or completely off with your ...

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23:03

Micro Workouts: The Fitness Trend That Finally Works...

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

2026/03/11

Send a text If you’ve ever scrapped an entire workout because you only had 10 minutes, this episode is going to change how you think about movement forever. We’re diving into micro workouts (also called exercise snacks) — short, intentional bursts of movement scattered throughout your day — and why the science says they’re not a consolation prize. They might actually be the smarter strategy. Alisha Carlson breaks down the research on short workouts for busy women, the surprising metabolic ben...

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22:23

Reclaim Your Fitness Identity: How to Get Back Into...

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

2026/03/04

Send a text Have you ever felt like a stranger in your own body even though you used to have fitness completely dialed in? You had the routine. The rhythm. Exercise was just part of who you were. And then life happened: kids, career, the relentless pace of doing everything for everyone, and that version of you quietly got set aside. In this episode of The Strong(HER) Way, host Alisha Carlson is speaking directly to the woman who doesn't need a dramatic reinvention — she needs permission to re...

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37:31

Strength Training, Smarter Nutrition, and Better...

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

2026/02/25

Send a text You're doing everything right. You're moving your body, eating reasonably, getting some version of sleep. And yet your midsection has opinions, your energy is gone by 2pm, your sleep is wrecked, and your mood is doing things you don't recognize. Nobody warned you this was coming. This episode is your reality check and your permission slip. What This Episode Is About In this episode, Alisha Carlson breaks down what's actually happening inside your body during perimenopause, the hor...

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37:04

Why "Good Enough" Fitness Actually Works for Busy Moms

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

2026/02/19

Send a text You know the drill. Monday you're all in the workouts are scheduled, the meals are prepped, the alarm is set for 5 AM. By Thursday you've missed two sessions, eaten cereal for dinner, and you're already mentally drafting your "starting over Monday" speech. Sound familiar? You're not failing. You're stuck in a cycle that was never designed for your actual life. In this episode, we're breaking down why "good enough" fitness isn't a consolation prize it's actually the most strategic,...

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51:41

How Perfectionism Fuels Clean Eating Obsession in...

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

2026/02/04

Send us a text What if your obsession with "healthy eating" is actually making you less healthy? In this episode of The Strong(HER) Way podcast, fitness and nutrition coach Alisha Carlson tackles the uncomfortable truth about orthorexia: the eating disorder disguised as wellness that's silently taking over the lives of high-achieving moms everywhere. This isn't about demonizing clean eating or telling you to give up your health goals. It's about learning the difference between healthy intenti...

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39:14

6 Ways Busy Moms Over 35 Build Muscle and Lose Body...

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

2026/01/28

Send us a text If you're a mom over 35 and the scale won't budge no matter how hard you try, this episode is for you. You're doing all the "right" things—tracking food, working out, cutting carbs—but your body isn't responding like it used to. Sound familiar? In this episode, we're breaking down exactly why the old "eat less, move more" approach stops working after 35, and what you need to do instead to actually build muscle and lose body fat sustainably. In This Episode, You'll Learn: ✅ W...

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37:47

Realistic morning routines for moms over 35 and the...

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

2026/01/21

Send us a text Tired of feeling like a failure because you can't stick to the perfect 5 a.m. morning routine? In this episode of The Strong(HER) Way podcast, fitness and nutrition coach Alisha Carlson debunks the toxic hustle culture around morning routines and reveals why sleep is the most underrated tool for fat loss, muscle building, and hormone health...especially for women in perimenopause. Discover the science-backed truth about how sleep deprivation sabotages your weight loss goals, di...

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41:52

Rucking for Women Over 35: A Low-Impact Walking...

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

2026/01/14

Send us a text In this episode of The Strong Her Way, I sit down with Kayla Girgen, rucking expert and author, to break down exactly what rucking is, how it’s different from regular walking, and why it’s one of the most underrated fitness tools for women—especially in their 30s, 40s, and beyond. Rucking is simply walking with weight, but don’t underestimate it. When done correctly, rucking can improve strength, bone density, cardiovascular fitness, and mental health—without the joint stress o...

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45:27

New Year Fitness Goals for Women Over 35: Build...

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

2026/01/05

Send us a text Tired of setting New Year's resolutions that fail by February? You're not alone—research shows 91% of people abandon their goals within months. In this episode, host Alisha Carlson reveals why traditional resolutions fail and shares the exact framework that helps busy moms over 35 build sustainable fitness habits that actually stick. If you've been caught in the cycle of "New Year, New You" followed by guilt and giving up, this episode will change everything. You'll learn the s...

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31:22

Holiday Eating Without Guilt: How Busy Moms Can Break...

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

2025/12/23

Send us a text Holiday Eating Without Guilt: A New Way to Navigate the Holidays The holidays are supposed to be joyful, but for so many women, they come with food guilt, stress, and the pressure to “be good” around food. In this episode, I’m breaking down why holiday eating feels so hard, and why the stress you feel around food isn’t a personal failure it’s a predictable response to restriction, pressure, and outdated nutrition rules. I walk you through what I call the holiday diet trap: the ...

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47:53

Why budgeting feels like a money diet and how to...

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

2025/12/17

Send us a text Budgeting doesn’t have to feel restrictive, shame-filled, or overwhelming. In this episode of The Strong Her Way, host Alisha Carlson is joined by Shana and Vanessa from Budget Besties to redefine what modern budgeting really looks likeand why it’s the key to long-term financial calm. Together, they unpack why budgeting often feels as daunting as dieting and how financial guilt mirrors our relationship with food. If you’ve ever felt like you’re “bad with money,” this conversati...

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25:36

How to Balance Healthy Nutrition and Enjoyment for...

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

2025/12/10

Send us a text Tired of restrictive diets that make healthy eating feel impossible? In this episode, we're breaking down why nutrition doesn't have to be all-or-nothing—and how focusing on the right foundational habits can help you feel amazing while still enjoying your favorite foods. Discover the "big rocks vs. small rocks" approach to nutrition that takes the overwhelm out of healthy eating. Learn which habits actually move the needle on your health (spoiler: it's not your coffee creamer),...

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31:11

Build Momentum Now: Why Waiting for January Sabotages...

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

2025/12/03

Send us a text In this episode of The StrongHer Way, Alisha Carlson cuts through the holiday haze and speaks directly to the woman who feels like she’s lost her momentum after Thanksgiving. Instead of sliding into the “I’ll start in January” mindset, Alisha challenges listeners to step into sustainable change now. She breaks down why mindset, identity, and self-investment matter more than willpower—and how high-achieving women can use this season to build functional strength, consistency, and...

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24:04

Beat Holiday Inflammation: Simple Nutrition...

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

2025/11/24

Send us a text In this episode, Alisha breaks down how busy moms especially women 35+ navigating perimenopause can keep inflammation low during Thanksgiving week without dieting, restricting, or giving up their favorite foods. Learn the signs of chronic inflammation, why it hits harder during perimenopause, and how simple, anti-inflammatory food swaps can improve energy, mood, digestion, and metabolism. This is your practical, evidence-based guide to feeling good in your body during the...

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