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

Send us Fan Mail 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 u...

Send us Fan Mail 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,...

Send us Fan Mail 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.”...

Send us Fan Mail 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 bo...

Send us Fan Mail 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 revolutionizi...

Send us Fan Mail 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 base...

Send us Fan Mail 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 strat...

Send us Fan Mail 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 parentin...

Send us Fan Mail 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 th...

Send us Fan Mail 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...

Send us Fan Mail 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 t...

Send us Fan Mail 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 epi...

Send us Fan Mail 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...

Send us Fan Mail 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...

Send us Fan Mail In this episode of The StrongHer Way , Alisha Carlson sits down with author Lori Brand to expose the hidden struggles of diet culture, body image, and the anti-diet movement.  Together, they tackle the judgment and extremes on both sides, exploring how women can shift their focus from appearance to strength, health, and true empowerment.  Lori shares insights from her book, Bodies...

Send us Fan Mail The Truth About Dieting: Breaking Free from the Hunger-Overeating Cycle Are you constantly feeling hungry, then overeating, only to feel guilty afterward? You’re not alone. In this episode of The StrongHer Way , Alisha Carlson unpacks the common struggle between hunger, restriction, and overeating. She exposes the flaws in traditional dieting, explains why women often need more fo...

Send us Fan Mail In this episode of The Strong Her Way , we dive into why so many women struggle to keep promises to themselves and how to break the cycle.  I unpack the guilt that often comes with prioritizing self-care and share the mindset shifts needed to finally put yourself on your own to-do list.  I also talk about why discipline—not motivation—is the real key to success and outlines practi...

Send us Fan Mail If you’ve been working out consistently but still aren’t seeing the toned, sculpted look you want, it might not be your workouts—it might be the lies you’ve been told about fitness and nutrition. In today’s episode, I’m breaking down the three biggest fitness myths holding you back from real muscle definition. You’ll learn: ✅ Why more cardio isn’t the answer to a lean, sculpted b...

Send us Fan Mail In this episode of The StrongHer Way , I sit down with Tami Imlay to dive deep into the journey of self-discovery and personal growth—especially for women navigating motherhood, identity shifts, and life’s big decisions.  We explore the emotional rollercoaster of achieving goals and still feeling unfulfilled, the identity crisis that can creep in during motherhood, and how awakeni...

Send us Fan Mail Finding Balance: Time Management Strategies for Busy Moms In this episode of The Strong Her Way , Alisha Carlson dives into the art of balancing work, family, and personal well-being without feeling overwhelmed.  She breaks down the importance of identifying core values, prioritizing effectively, and creating a time management system that works for you—not against you.  Alisha als...

Send us Fan Mail Ever wonder why your weight loss efforts don’t always give you that lean, defined look?  In this episode of The StrongHer Way , I’m breaking down the difference between fat loss and weight loss—and why muscle definition (aka getting “toned”) should be your real goal. I’m sharing the exact strategies I use with my clients to help them see visible results, feel stronger, and build a...

Send us Fan Mail In this conversation, Megan McDonald shares her journey into holistic nutrition and gut health, emphasizing the importance of understanding food ingredients, maintaining a diverse diet, and recognizing the signs of gut health issues. She discusses the intricate connection between gut health, mental health, and hormonal balance, advocating for nutrition as a foundational element in...

Send us Fan Mail In this episode, Alisha Carlson explores how mastering delegation can transform self-care and work-life balance for busy moms.  She emphasizes the importance of sharing household management tasks to reduce mental load and enhance family dynamics.  By overcoming the fear of losing control and involving family members, listeners can boost productivity and promote teamwork.  Alisha o...

Send us Fan Mail In this  episode of The Strongher Way , Dr. Jenna Bradley, a seasoned physical therapist and mother of four, dives deep into the critical topics of core strength and pelvic floor health for postpartum women (which is all of us moms who've given birth...not just recently) Dr. Bradley unpacks the signs of pelvic floor dysfunction, offers practical strategies for symptom management,...

Send us Fan Mail In this episode of The Strongher Way , Alisha Carlson dives into how to reset your health and fitness goals as the new year kicks off.  She shares why this is the perfect time to refocus on your routines and mindset, offering practical tips to make nutrition and fitness a sustainable part of your daily life.   From meal planning and mindful eating to setting realistic goals, Alish...