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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 10 core principles of intuitive eating and how to apply them in real life—especially if you want to feel good in your skin, fuel your workouts, and model a healthy relationship with food for your kids.

You’ll learn how to reject diet culture, tune into your hunger and fullness cues, stop labeling food as good or bad, and develop a gentle but goal-aligned approach to nutrition and movement.

🎯 What You’ll Learn:

• How intuitive eating and fitness goals can coexist
• Why rejecting the diet mentality is the first step to food freedom
• How to understand hunger signals and emotional triggers
• Why food should be satisfying—not just “clean”
• What it means to practice gentle nutrition without extremes
• How to exercise for strength and energy—not just calorie burn
• How moms can set the tone for generational food confidence

💬 Key Quotes:

• “This isn’t a bash on intuitive eating—it’s a deeper take.”
• “Food is neutral. It’s just food.”
• “Quieting the food police is huge for breaking shame.”
• “You can have food freedom and structure.”
• “This is about making peace with food and progress.”

🕒 Episode Chapters:

00:00 – Intro to Intuitive Eating
02:50 – What the 10 Principles Really Mean
06:02 – Rejecting the Diet Mentality
09:13 – Understanding Hunger and Fullness
11:59 – Making Peace with Food
14:51 – Challenging the Food Police
18:02 – Respecting Your Body and Its Signals
21:11 – Discovering Satisfaction in Eating
23:49 – Honoring Health with Gentle Nutrition
27:10 – Exercise as Self-Respect, Not Punishment
30:00 – Final Thoughts & What to Do Next

🔗 Connect with Alisha:

• Instagram: @alishacarlson_
• Website: www.alishacarlson.com

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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 loss—and why your go-to strategies from your 20s might be backfiring now.

You’ll learn how to shift your mindset, your workouts, and your nutrition to support your body’s real needs during this phase of life—and how to stop fighting your body and start working with it.

What You’ll Learn in This Episode:

• How your body changes after 30 and into perimenopause/menopause
• Why hormones affect sleep, cravings, mood, and progress
• The power of muscle building for hormone balance and metabolism
• How to train for your current season of life—not your past version
• Why recovery and rest are essential for results
• The impact of undereating and overtraining on your energy levels
• How to manage stress for better hormonal health
• What role HRT (Hormone Replacement Therapy) can play in your journey
• How to listen to your body’s signals and respond with strategy, not shame

Let’s Connect:

Instagram: @alishacarlson_

Website: www.alishacarlson.com

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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 individualized care in today’s healthcare model.

Dr. Fong shares her innovative Brain Boot Camp program, which uses cognitive therapy, nutrition, exercise, and sleep optimization to restore brain function and improve quality of life. This conversation challenges the outdated, one-size-fits-all approach to healthcare and introduces a holistic treatment model that empowers patients—especially women—to reclaim their health and vitality.

Whether you're navigating your own brain fog, healing from trauma, or looking to optimize your mind for high performance, this episode offers tangible strategies rooted in science and backed by years of clinical practice.

What You’ll Learn in This Episode:

• How brain structures affect behavior, personality, and decision-making
• The link between emotional trauma and brain function
• Why concussions often go undiagnosed—and what signs to look for
• The power of functional MRI in diagnosing and tracking brain injuries
• How neurohacking practices like sleep, movement, and learning new skills improve brain function
• Why women’s health must include brain-focused, individualized care
• The role of nutrition and exercise in cognitive recovery and brain optimization
• How community and connection support long-term wellness

This episode is perfect for you if:

• You’ve struggled with brain fog, fatigue, or memory issues
• You want a more integrated approach to healthcare
• You’re curious about how to optimize brain health without medication
• You’re a high-achieving woman looking for holistic wellness strategies

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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 narrative and walks you through how to actually change your habits by shifting your self-concept, upgrading your environment, and creating systems that make health easier and sustainable—even on your busiest, most chaotic days.

This episode is your permission slip to stop white-knuckling your way to health. You don’t need more willpower. You need a better strategy.

What You’ll Learn:

• Why dieting based on willpower is setting you up to fail
• How your identity and beliefs drive your actions more than motivation
• The difference between shame-driven change and identity-based growth
• How to shape your environment and systems for effortless follow-through
• Why trusting yourself around food is one of the most empowering shifts you can make

Connect + Take Action:
👉 Ready to ditch diet culture and build a StrongHer mindset? Check out alishacarlson.com and join the next round of The StrongHer Way Fit + Fueled. Fill out the Connect form for more info

🎧 Subscribe, rate, and share this episode with the strong women in your life who are ready to break free from the hustle-diet-repeat cycle.

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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 fits your schedule, this episode will show you how to train with purpose and create lasting change.

🎯 What You’ll Learn:

• Why shorter workouts can lead to better results
• The role of compound movements in building strength fast
• How to eliminate distractions and simplify your home workout routine
• The secret to staying consistent—without relying on motivation
• How to shift your mindset around time, exercise, and progress
• Why personal development and fitness go hand-in-hand

Want to learn more about Fit+ Fueled and how it can help you finally reach (and keep) your fitness goals even when life is crazy busy with work and kid's sports?

DM me @alishacarlson_ on IG or fill out the application here

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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 wellness, they raise kids who do the same.

What You'll Learn:

• How your habits are silently shaping your kids’ beliefs about rest, self-worth, and boundaries
• Why busyness isn’t a badge of honor—and what to model instead
• The difference between real self-care and the highlight-reel version
• Practical ways to involve your family in healthy habits and personal growth
• Why perfection isn’t the goal, but ownership is
• How to stop the cycle of people pleasing (for you and your kids)

Key Takeaways:

• If your kids only learned about boundaries by watching you… what would they believe?
• You’re not just raising kids—you’re re-parenting yourself.
• Actions > words: More is caught than taught.
• Boundaries show your family that time is sacred.
• Rest isn’t a reward. It’s a requirement.
• Grace over guilt. Always.
• When you take care of yourself, you're teaching your family to step up, not step around you.

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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 osteoporosis, this conversation is packed with insight, strategy, and science-backed solutions.

Elizabeth shares the truth about hormone replacement therapy (HRT), the benefits of bioidentical hormones, and how nutrition and resistance training are your secret weapons for long-term health.

We also discuss stress management, self-care, and why DEXA scans should be on every woman’s radar—before there’s a fracture.

Whether you're just entering perimenopause, in the thick of menopause, or supporting other women who are, this episode is a masterclass in functional nutrition and women's health advocacy.

Learn more about Elizabeth and her work here.

Ready to take what you are learning here and start applying it to your life...consistently?

My new 12 week program might be just what you need.
Learn more about how we can do that together by booking a no strings attached call. Book here

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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 heal from the inside out, this is the StrongHer Way.

Key Takeaways:

• PCOS is often misdiagnosed and is driven largely by insulin resistance.
• Healing PCOS naturally starts with building muscle, balancing blood sugar, and reducing chronic stress.
• Nutrition matters: eat enough, fuel consistently, and prioritize quality foods over constant dieting.
• Stress is not just emotional—it’s biochemical. Chronic stress worsens PCOS symptoms and fuels inflammation.
• Walking after meals, strength training, and simple daily habits can radically shift your metabolic health.
• Healing your hormones is a journey—one rooted in partnership with your body, not punishment.

Other podcasts on PCOS to check out:
Dr. Gabrielle Lyons (on Apple)

Ready to take your health off the back burner and to the next level?
We are kicking off The Strong(HER) Way Fit + Fueled in May. Email alisha@alishacarlson.com to get more info on how you can secure your Early Bird spot!