![The Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for women](https://storage.buzzsprout.com/1b8gsvv1pq6cozvaohbrex55m990?.jpg)
Insights from recent episode analysis
Audience Interest
Podcast Focus
Publishing Consistency
Platform Reach
Insights are generated by CastFox AI using publicly available data, episode content, and proprietary models.
Est. Listeners
Based on iTunes & Spotify (publisher stats).
- Per-Episode Audience
Est. listeners per new episode within ~30 days
25,001 - 50,000 - Monthly Reach
Unique listeners across all episodes (30 days)
25,001 - 75,000 - Active Followers
Loyal subscribers who consistently listen
15,001 - 40,000
Market Insights
Platform Distribution
Reach across major podcast platforms, updated hourly
Total Followers
—
Total Plays
—
Total Reviews
—
* Data sourced directly from platform APIs and aggregated hourly across all major podcast directories.
On the show
Recent episodes
Why cortisol might be wrecking your muscle building goals as a high achieving woman
Apr 30, 2026
Unknown duration
The Workout Doctors Wish More Women Over 35 Were Actually Doing
Apr 23, 2026
Unknown duration
How Perfectionism Fuels Clean Eating Obsession in Millennial Moms
Feb 4, 2026
Unknown duration
How to Balance Healthy Nutrition and Enjoyment for Sustainable Fat loss in Perimenopause
Dec 10, 2025
Unknown duration
Beat Holiday Inflammation: Simple Nutrition Strategies for women 35+ Who Want More Energy & Better Hormones
Nov 24, 2025
Unknown duration
Social Links & Contact
Official channels & resources
Official Website
Login
RSS Feed
Login
| Date | Episode | Description | Length | ||||||
|---|---|---|---|---|---|---|---|---|---|
| 4/30/26 |  Why cortisol might be wrecking your muscle building goals as a high achieving woman | Are you doing everything right — eating well, training hard, staying consistent — and still not seeing the muscle gains or fat loss results you're working for?If you're a high-achieving woman over 35 and your body feels like it's working against you, cortisol might be the missing piece nobody has talked to you about yet.In this episode of The Strong(HER) Way, host Alisha Carlson breaks down exactly why chronically elevated cortisol is one of the most overlooked blockers of muscle building and fat loss for women over 35 — and what you can actually do about it without adding more to your already full plate.What you'll learn in this episode:Why cortisol and fat loss are directly connected — and why stress, not calories, might be the real reason you're stuckHow chronic cortisol elevation breaks down muscle tissue and makes building strength feel almost impossibleThe nervous system science behind feeling wired and tired at the same time — and why high-achieving women are especially vulnerableWhy your body stores fat around your midsection when cortisol is chronically high (hint: it's survival biology, not a willpower problem)How perimenopause amplifies cortisol's effects on muscle loss, metabolism, and fat storage for women in their late 30s, 40s, and 50sThe five evidence-based nervous system regulation strategies that help your body actually respond to your training and nutrition effortsWhy intense workouts can backfire when your stress load is already high — and what to do insteadHow to eat in a way that supports cortisol recovery, muscle building, and sustainable fat loss without restrictionThis episode is for you if:You're a high-achieving woman, busy mom, or mompreneur who feels constantly wired, exhausted, or bothYou've been strength training consistently but aren't seeing the muscle gains you expectYou're struggling with fat loss — especially stubborn belly fat — despite eating well and exercising regularlyYou're navigating perimenopause or hormonal changes and noticing your body responding differently to the same effortsYou've tried harder programs, more discipline, and stricter nutrition — and you're ready for a smarter approachThe truth about cortisol and women's fitness:Cortisol isn't just a stress hormone — it's a fat storage signal, a muscle breakdown trigger, and a metabolic disruptor when it stays elevated long-term. For women over 35, the gradual decline of estrogen reduces your body's natural ability to clear and regulate cortisol — meaning the same stress load that felt manageable at 28 can create real hormonal disruption at 42.The solution isn't to stress less (as if that's helpful advice). It's to understand your nervous system, train with your physiology instead of against it, and build sustainable habits that support hormone balance alongside your strength and fat loss goals.Ready to stop starting over every Monday?If this episode resonated and you're ready for a coaching approach built around your biology — not just your willpower — explore the Fit + Fueled program at strongherway.com/fitandfuel. This is Alisha's signature non-diet coaching method for women who are done with all-or-nothing fitness and ready to build something that actually lasts.Connect with Alisha: Instagram: @thestrongherway alishacarlson.com | — | ||||||
| 4/23/26 | The Workout Doctors Wish More Women Over 35 Were Actually Doing | 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 response and why high-intensity-only training can actually work against women over 35. Then she lays out exactly how Zone 2 cardio supports hormonal balance, blood sugar regulation, cortisol management, and brain health using evidence-based research you can act on today.Whether you are navigating perimenopause, dealing with stubborn energy crashes, or just done with approaches that leave you exhausted, this episode gives you a smarter framework for fitness that works with your biology, not against it.WHAT YOU WILL LEARN:- What Zone 2 cardio is and exactly how to find your zone using the simple talk test- Why VO2 max is the strongest predictor of longevity and how dramatically it can be improved at any age- How declining estrogen in perimenopause affects your cortisol response and why that makes high-intensity-only training backfire- The cortisol-belly connection: why chronically elevated stress hormones promote visceral fat storage in women over 35- How Zone 2 training improves insulin sensitivity and blood sugar regulation, especially for women in perimenopause- The BDNF connection: why aerobic exercise at Zone 2 intensity is one of the best tools for protecting brain health and reducing dementia risk- How to stack Zone 2 with strength training for the best metabolic and longevity outcomes- The identity shift that makes sustainable fitness finally possible for women who are done starting overTHIS EPISODE IS FOR YOU IF...- You are a woman over 35 who trains hard but still feels exhausted, inflamed, or stuck- You are navigating perimenopause or menopause and noticing your body responding differently to exercise- You struggle with belly fat, poor sleep, or blood sugar crashes despite consistent effort- You have been stuck in all-or-nothing fitness cycles and want a sustainable, non-diet approach- You want evidence-based strategies that work with your hormones, not against themIf today's episode shifted something for you, there is a next step waiting. We are building a focused, affordable micro course for women over 35 who want to build a sustainable fitness foundation that actually works with their hormones, not against them. Zone 2, strength, nervous system regulation, blood sugar management: all of it in one place, without the overwhelm.Join the community now to be the first to know when it launches and get access to the founding member offer.facebook.com/groups/thestrongherwaysisterhoodReady to go deeper right now? Explore the Fit + Fueled coaching program at strongherway.com/fitandfueled or connect on Instagram @thestrongherway. | — | ||||||
| 2/4/26 | How Perfectionism Fuels Clean Eating Obsession in Millennial Moms | Send us Fan MailWhat 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 intentionality and harmful rigidity (and understanding how perfectionism around food can sabotage both your mental health AND your actual results).Alisha breaks down the science behind why high-achieving, perfectionist women are especially vulnerable to orthorexic patterns, what it actually looks like in everyday mom life, and most importantly, how to pursue your body composition goals in a way that's sustainable, flexible, and free from obsession.If you've ever felt anxious about eating "off plan," guilt-ridden after enjoying birthday cake, or isolated because of your food rules, this episode is your permission slip to do things differently.What You'll Learn:What orthorexia actually is (and what it's NOT—having goals isn't disordered)Why perfectionist, high-achieving moms are especially prone to orthorexic patternsThe key signs that your "healthy eating" has crossed into disordered territoryHow to tell the difference between healthy structure and rigid food rulesThe science behind why restriction and food anxiety actually sabotage fat lossHow to pursue body composition goals WITHOUT obsession, anxiety, or rigid rulesWhy your relationship with food is affecting your kids more than you thinkA practical roadmap for building flexible structure around nutritionHow to have both food freedom AND make progress toward your health goalsPerfect For:High-achieving moms who meal prep and eat "clean" but feel anxious about foodWomen who have body composition goals but suspect their relationship with food isn't healthyPerfectionist moms who struggle with all-or-nothing thinking around nutritionAnyone who's ever felt guilty, stressed, or isolated because of their food choicesMoms who want sustainable fat loss and muscle building without sacrificing their mental healthKey Takeaways✅ Orthorexia is not just about weight, it's about purity and control. It's an obsessive fixation on "clean" eating that can damage your physical health, mental health, and relationships.✅ Having body composition goals is NOT the same as having an eating disorder/ disordered eating. The difference is in the how, the why, and the cost—not whether you care about what you eat.✅ Perfectionist moms are especially vulnerable. Research shows that socially prescribed perfectionism aka the pressure to excel at everything is one of the strongest predictors of orthorexic behavior.✅ Rigid food rules actually sabotage your results. Chronic food anxiety elevates cortisol, restriction leads to metabolic adaptation, and the all-or-nothing cycle keeps you stuck in yo-yo patterns.✅ You don't have to choose between food freedom and fat loss. Flexible structure—intention without obsession—leads to better long-term results than rigid rules ever will.✅ Your kids are watching and learning from your relationship with food. Healing orthorexic patterns isn't just about you—it's about breaking a generational cycle.✅ Self-compassion isn't soft, it's strategic. Research shows self-compassion leads to MORE consistent behavior change than self-criticism, especially for perfectionists. | — | ||||||
| 12/10/25 | How to Balance Healthy Nutrition and Enjoyment for Sustainable Fat loss in Perimenopause | Send us Fan MailTired 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), and how to identify your personal nutrition non-negotiables so you can build a sustainable lifestyle that works for YOU.Ready to take what you’re learning on the podcast and apply it to your own life? Head to thestrongherway.com/fitandfueled | — | ||||||
| 11/24/25 | Beat Holiday Inflammation: Simple Nutrition Strategies for women 35+ Who Want More Energy & Better Hormones | Send us Fan MailIn 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 holidays.What You’ll Learn:The most common signs of inflammation women overlook (bloating, fatigue, cravings, puffiness, joint aches)Why perimenopause increases inflammation (based on research from Dr. Tyna Moore, Dr. Gabrielle Lyon, and Dr. Stacy Sims)Simple anti-inflammatory food swaps that fit into a busy mom’s lifeHow to build a holiday plate that supports your hormonesEasy ways to reduce inflammation during Thanksgiving without restrictionThe best protein, fiber, and healthy fat choices for stable energy and fewer cravingsHoliday strategies to reduce alcohol-related inflammationHow to use leftovers to stay on track and avoid post-holiday crashesLearn more/ sign up for our coaching program as a founding member! | — | ||||||
| 4/9/25 | Discover how to fast successfully as a woman for metabolic health | Send us Fan MailIn 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 mimicking diets, as well as why women need a tailored approach based on their hormones, cycle, and recovery needs. Whether you're fasting for longevity, metabolic health, or to improve your relationship with food, this episode gives you both the research-backed benefits and the real-life risks.What You’ll Learn in This Episode: The difference between intermittent, prolonged, and mimicking fasts Why fasting hits differently for women—especially in perimenopause & postmenopause How autophagy (your body’s cellular cleanup crew) is triggered by longer fasts When to fast and when to rest based on your menstrual cycle Why weight loss should not be the main goal of fasting The role of caffeine and stress in fasting Practical tips to safely incorporate fasting without wrecking your hormonesQuick Takeaways: Match fasting protocols to your cycle Consider fasting mimicking diets to reduce stress on the body Focus on long-term metabolic health, not short-term fat loss Use fasting as a tool for longevity and cellular repair Always personalize your approach—your hormones, your rulesAbout our guest:RENEE FITTON, MS, RD is a leader in the intersection of nutrition, healthcare, and education. As Director of Education & Healthcare Sales at Prolon, she shapes sales strategies and equips healthcare practitioners with cutting-edge insights into nutrition and longevity. Her expertise in evidence-based practices and nutritional science has made her a trusted authority. Renee is dedicated to advancing the role of nutrition in revolutionizing healthcare, blending scientific rigor with a compassionate approach to wellness.MORE ONLINE:ProlonLife.comRenee's InstagramRenee's LinkedIn🔥 Ready to stop starting over and finally feel strong, energized, and in control of your health?The StrongHer Way Fit + Fueled 12-Week Experience is built for high-achieving women who are done with quick fixes and burnout. Inside, you’ll get expert coaching, strategic strength training, simple nutrition tools, and the mindset work that actually creates lasting change.This isn’t about doing more — it’s about doing it smarter.✨ If you’re ready to lead yourself like you lead everything else, join us now book a call here to get more informationEarly Bird Registration is open now (you can save $100 AND get a 60 1:1 minute coaching call with me) for the first 10 women to sign up. We officially start May 7th | — | ||||||
| 11/27/24 | Maintain your fitness this holiday season with these 10 simple strategies (LIVE Group Coaching) | Send us Fan MailThe holiday season is here, and with it comes the challenge of balancing fitness, family, and festive indulgences. If you’re worried about staying on track without feeling deprived, this episode is for you!Join me for a LIVE group coaching session where I break down 10 simple, practical strategies to help you maintain your fitness and health during the busiest time of the year. Whether you’re a busy working mom juggling endless to-dos or a business owner trying to prioritize self-care, these tips will make navigating the holidays easier, less stressful, and guilt-free.What You'll Learn in This Episode:How to set realistic fitness goals for the holiday season.Tips for prioritizing movement when your schedule is packed.Mindset shifts to keep you motivated and consistent.Strategies for navigating holiday treats without overindulging.How to create a plan that works for your lifestyle.Let’s ditch the “all-or-nothing” mindset and create a sustainable approach to staying fit, healthy, and energized while still enjoying all the holiday fun!TakeawaysEstablish a minimum baseline for exercise to maintain consistency.Avoid all-or-nothing thinking to stay on track with fitness goals.Plan ahead for holiday activities and workouts.Practice mindful eating by checking in with your hunger levels.Incorporate protein and fiber into meals to feel satisfied.Be aware of the effects of variety on eating habits.Slow down while eating to prevent overeating.Consider healthier alternatives for holiday desserts.Engage in movement for emotional well-being during stressful times.Combine family activities with exercise for a fun approach.Chapters00:00 Establishing a Minimum Baseline for Consistency03:00 Intentionality in Holiday Planning05:58 Mindful Eating Practices11:54 Navigating Variety and Portion Control17:51 Healthy Dessert Alternatives20:59 Protein and Fiber Considerations26:04 Emotional Well-being and Movement30:05 Multitasking: Combining Activities for EfficiencyLearn more about Healthy Through The Holidays here! | — | ||||||
| 9/3/24 | Frustrated by low energy, stubborn fat loss, and cravings? 3 keys to boost energy, stabilize blood sugar, and kick cravings using protein | Send us Fan MailHey ladies, today’s episode is for all you working moms and women out there who are feeling drained, stuck, and battling those relentless cravings. If you've been struggling with low energy, stubborn fat that just won’t budge, and constant cravings that seem to sabotage your goals, this episode is a must-listen.We’re diving into the power of protein— I'm breaking down three simple --but game-changing ways to use protein to your advantage. And strategies to help you eat more protein, because I know how hard it can be unless we have a plan.Whether you're trying to keep up with your kids, manage a full-time job, or just want to feel like yourself again, these tips are going to help you stabilize your blood sugar, boost your energy, and finally kick those cravings to the curb. | — | ||||||
| 8/21/24 | Sick of dieting to lose weight?! Learn how ditching the diet can radically change your health and your life | Send us Fan MailHey friend!Today we are taking it way back to episode 1 of the show. If you are sick and tired of dieting to lose (and keep weight off) and you're ready for a more sustainable and healthy approach to food and exercise, then this episode is for you!The thing I realized, is I didn't actually *know* I was dieting...until I did. For years, I thought I was just living a healthy lifestyle. It wasn't until I heard that quiet, still small voice show me the reason sticking to my healthy lifestyle was so hard was because I was dieting but calling it a lifestyle. If you find yourself in that place. Hopeless. Desperate. Tired of feeling discouraged and defeated, I see you. There is a better way, and it all starts with ditching the diet and the diet mindset. Let's dive in!Join The StrongHER Way SisterhoodBook a call to work with me | — | ||||||
| 7/17/24 | 5 Secrets to Easy meal Planning and Prep as a Busy Mom (plus a few bonuses!) | Send us Fan MailHey Friend!I know firsthand how overwhelming it can be to juggle work, family, and everything in between while trying to put healthy meals on the table. But guess what? It doesn’t have to be that hard! Today, I’m sharing 5 secrets (and a few bonuses) that will make meal planning and prep a breeze, even on your busiest days.Using this meal planning and prep system has taken the stress out of dinner time. Plus, we are eating out less (so we are also saving a ton of money). Win-win!If you like what you're hearing, and want to take it to the next level, applying it deeper to your own life, you can get book a free call if you know your struggle is the actual implementation! | — | ||||||
Want analysis for the episodes below?Free for Pro Submit a request, we'll have your selected episodes analyzed within an hour. Free, at no cost to you, for Pro users. | |||||||||
| 6/10/24 | How to improve your health and know what to eat for your body using intuitive nutrition and biofeedback | Send us Fan MailHey friend!Ever find yourself confused by all the science and info out there about what, how , and how much to eat for you and your goals? I can almost guarantee that you will find research supporting BOTH sides of an argument. Which is why I'm sharing with you how I coach my clients to sift through the noise and make the best food choices for their bodies...because food is that individual. And, just because it worked for your friend, sister, or auntie...doesn't necessarily mean it will work for you too. This is why I am all about empowering my clients to take back their power in this area, learn how to trust themselves around food again, and make confident food choices that fit their lifestyle AND support their goals. Here are the books I referenced in this episode:AretéWhy We Get SickDo you know you do best with some accountability? Want help sifting through all the information out there and have someone in your corner helping you figure out exactly what the best/ right food is for you? Book your complimentary consult here! | — | ||||||
| 6/3/24 | Change your bad habits using James Clear's 4 laws of behavior change (my notes on his masterclass) | Send us Fan MailHey Friend, Believe it or not there is a science to human behavior. Welcome back for another episode of The Strong(HER) Way!Today I am sharing with you my notes and highlights of James Clear's Habit Masterclass. I read Atomic Habits a couple years ago, so this was a great refresher. I give you just the highlights (so highly recommend the entire book if you've not yet listened/ read it. )I not only share with you my key takeaways but also his frame work The 4 Laws of Behavior Change to change your bad habits. I love how simple, clear, easy, and doable he makes it. And, I'm hoping this breaks it down for you even more.If you feel like you've been in the constant struggle of starting and stopping or finding you're in a constant tug of war with yourself then this is the episode for you!And, if you've been listening for a while and know you want help in this area, I'm your girl. You can email alisha@alishacarlson.com to get more information about the holistic non-diet approach I use with my clients to help them create long-term lasting change to their health/ fitness, and over all lifestyle. | — | ||||||
| 5/14/24 | The truth about fitness trackers, spot treatment for fat loss, and the scale 4 common client questions answered | Send us Fan MailHey friend!Welcome back for another episode of The Strong(HER) Way. This week we are taking 4 of the most common questions (and struggles) I see women facing when it comes to their fitness and health goals. I'm brining you my perspective on each of them to help equip, empower, and inspire YOU to take action on your health and fitness goals in a way that is life-giving...not totally draining. I hope this episode blessed you and gave you some food for thought in how you want to approach this area of your life. If you like what you're hearing on the show, and you want to take this work deeper to apply it to your own life you can book a call here to learn more about the non-diet approach I've been using in my own life and in my practice for the past 6 years. Hang out with me on Instagram or Facebook! | — | ||||||
| 3/11/24 | How to get pregnant: the best tips to help you conceive, overcome infertility and PCOS with holistic health strategies w/ Jen Cougill | Send us Fan Mail Infertility is a journey that many women know all too well. Jen Cougill, once a Physician Assistant and now a holistic health coach, joins me to share her struggle with infertility and exactly what she did to get pregnant . With a focus on hormone balance and gut health, Jen and I discuss the pitfalls of diet culture, the necessity of managing stress, and the need for personalized approaches in women's health.Jen shares her own journey of infertility to motherhood, the exact things she did to help her body be healthy enough to carry her children, and practical strategies you can start to implement today. If you want to learn more about working with Jen Cougill, you can do that here!If you've been listening to the show for a while and know you are ready to take this work even deeper, you can book your free call with me here. | — | ||||||
| 6/19/23 | Cultivate a healthy relationship to yourself so you can thrive in work & life | Send us Fan MailHey Friend, Last week I got the great privilege of speaking at our local Women In Business Luncheon presented by our chamber. The topic we covered was the importance of working on your relationship to yourself so you can thrive in all areas of your life..including your work. The relationship you have to yourself is the foundation from which every other relationship flows. It informs the way you think and feel, and everything you do. This week I am sharing bits and pieces of that talk with you so you can begin implementing it today to make lasting changes in the key areas of your life so you can show up as the best version of yourself for what matters most. If you're ready to take what you're learning here and apply it on a deeper level to your own life, you can learn more about my non-diet approach by heading to alishacarlson.com (where you can also set up your FREE consult)Are we connected on IG and FB yet? | — | ||||||
| 1/31/23 | How to prepare for and navigate the peri-menopause years successfully w/ guest expert Stasi Kasianchuk [PART 2] | Send us Fan MailHey friend! We are back for part 2 of our peri menopause conversation with special guest expert Stasi Kasianchuk of Gennev. Stasi has over 10 years experience in the exercise and nutrition field, and has found her calling helping women navigate the oft confusing and frustrating time surrounding menopause. In part 1 we discussed what menopause is and isn't. As well as the peri-menopause years which can be up to 7-10 years BEFORE you actually go through menopause. In this episode we are focusing more on the practical things you can do with nutrition, exercise, and lifestyle management to support your body as it goes through these hormonal changes. If you want to connect with Stasi or learn more about what they are doing at Gennev, you can click the link. ________________________________________Ready for this to be the year of FOOD FREEDOM and feeling good in your body independent of what the scale says. If you're tired of letting the scale dictate your mood and basically every other area of your life, then I want to invite you to 1. grab your free ticket to the Ditch the Diet Summit happening February 17-192. Message or email me to set up a free chat to learn more about my non diet approach and how it can help you get to the root of your food issues so that you can get your life back. Email: alisha@alishacarlson.comIGFB | — | ||||||
| 8/1/22 | Morning Routines | Send us Fan MailHey Friend!Welcome back to another episode of the show. This week we are talking about morning routines. This, by far, is one of the most popular things I end up working with my clients on. Morning routines have the ability to set the tone for the day, and to put you in a mental and emotional space that feels calmer and less reactionary. Not to mention, it can be a great way to stack habits that you've maybe been having a harder time implementing otherwise. There is no one-size-fits all. And there is no right way to do a morning routine. I'm sharing with you some tips to create a morning routine that works for you and that you'll be able to stick with. PLUS sharing ONE major mistake I see people make when it comes to dialing in their morning routine.________________ Are you ready to take this work and apply it on a deeper level in your own life? Maybe you've been listening for while, half way doing what you're learning...but you know your results would be so much better if we were actually working together. If that's you, I want to invite you to work with me. You can email alisha@alishacarlson.com to learn more. _________________Let's connect:FB: https://www.facebook.com/thealishacarlsonIG: https://instagram.com/alishacarlson_ GRAB The Mindful Eating Project FREE | — | ||||||
| 5/30/22 | How to make meal prep + planning feel easier [REPLAY] | Send us Fan MailHey friend, This week, we are pulling an episode from the archive. Meal prep and planning is something that can easily feel like a chore and just another to do on a very long list. often times we feel like it's something we have to do. It can feel super restrictive and heavy. In fact, there was a period of time where I felt like i needed to take a step back from it all together. I had been so regimented and strict with my meal planning and prep for so long, I just kind of burned myself out. It was almost like I needed a vacation from that lifestyle. Enter, the honeymoon phase of my more Intuitive Nutrition Journey. In some ways it felt like total freedom to eat whatever I wanted whenever I wanted to. To not plan meals or do prep. But, over time it started to feel a little more like a burden to decide moment by moment what to eat. And I felt like I was wasting time thinking about food that could have been better used elsewhere. Use this reframe if you've been rebelling against yourself by not meal planning or prepping, and you realize it might be time to bring a little structure back into the mix, this episode is for you! If you want to apply the concepts I teach here on the show to your own life on a deeper level, I want to invite you to work with me. You can email alisha@alishacarlson.com. We will take all of this material and apply it directly to your life and current issues around food and exercise. Let's connect:FB: https://www.facebook.com/thealishacarlsonIG: https://instagram.com/alishacarlson_ | — | ||||||
| 2/7/22 | Diet Mindsets to avoid: 'The Reward System' + 'Oh Screw it' | Send us Fan MailHey friend! This week we are getting into a couple more diet mindsets that are keeping you from breaking up with dieting and experiencing true food freedom and guilt free eating. Often times we use food to reward ourselves for being "good" during the week or for sticking with our meal plans/ diets and getting all those workouts in. This creates a toxic relationship with food because it steals the joy of eating and moving your body by replacing it with feelings of guilt or shame. Meanwhile when we mess up and eat off plan or find ourselves overeating/indulging, we feel like we have to make up for it by exercising to burn those extra calories. It turns exercise into punishment, and gives food too much power over you. Which keeps you on the endless hamster wheel of dieting. The other mindset we will be chatting about is the 'oh screw it' mentality. This is closely linked to all or nothing thinking and is rooted in perfectionism. It's the idea that if you mess up, you might as well keep going. Which then often leads to over-correcting eventually with severe restriction of food and a vow to get back on track. We know this stuff doesn't work long term, but we keep going back to it because it's all we've known....until now. Your healthy lifestyle should feel as easy and doable as an unhealthy one. I can show you how. Email alisha@alishacarlson.com to set up a consult. Connect with me:FB: https://www.facebook.com/thealishacarlsonIG: https://instagram.com/alishacarlson_ Grab The Mindful Eating Project FREE here. | — | ||||||
| 1/3/22 | Being > Doing in 2022 | Send us Fan MailRaise your hand all you go-getters and action takers. I see you. We are like the energizer bunny, we could literally just keep going and going and going.. doing all the things. Especially if the action gets rewarded and it promises to yield the results we want in our lives. Here's the deal though: we weren't created to just do. We were created to be.. joyful, peaceful, free, content. Often times we end up doing in the hopes it will yield a feeling we want about ourselves, about our lives. It never works this way. Now I'm not saying you can't reach whatever goals you have for yourself in 2022 focusing just on the actions and the doing, but I am saying there is a more fun and more effective way to set your goals and achieve them. In this week's episode I show you the importance of paying attention to how you're doing things and who you are being while doing them. As well as how to 'be' in your life more while doing less and still crushing your goals. Ready to take this work deeper? email alisha@alishacarlson.com or come find me on social media: FB: https://www.facebook.com/thealishacarlsonIG: https://instagram.com/alishacarlson_ Grab The Mindful Eating Project FREE | — | ||||||
| 10/18/21 | Stress LESS eating: 5 Strategies to use the next time you go out to eat | Send us Fan MailHey friend! This week I am sharing with you 5 of my top strategies to make eating out at restaurants more enjoyable and less stressful. Whether you've found yourself deprived and ordering the salad when you really wanted to get the burgerOR you've found yourself making decisions almost on autopilot and getting the burger, fries, and the shake because YOLO.. This episode is for you. I unpack the reasons why you're making either decision and show you how to slow down, check in with yourself, and make the BEST decision for you and your body... which, sometimes, may actually be the burger. Grab The Mindful Eating Project Kit here FREE!Let's connect:FB: https://www.facebook.com/thealishacarlsonIG: https://instagram.com/alishacarlson_ For inspiration:Pinterest: http://pintrest.com/alishacarlson | — | ||||||
| 8/17/20 | Overcoming perfectionism in your life and how to identify perfectionism in your kids w/ Ronica Cormier | Send us Fan MailAlright all you perfectionist in recovery...this episode is for you! In fact, right here, right now, we are no longer identifying as perfectionist. We reject that as part of our identity. On the show this week we are talking with Ronica Cormier about overcoming our own perfectionist tendencies and how to identify perfectionism in our kids. She also shares with us the dangerous downside of perfectionism if left unchecked as well as the top signs you (or your child) might be a perfectionist. A little about our guest today...Ronica Cormier is an Academic and Accountability Coach for Christian Teens and Young Adults. She helps teens and young adults to develop a game plan for conquering school- life, goals, time-management, college, relationships, friendships, organization, and life skills all while integrating faith. Ronica is passionate about empowering young people with the tools they need to be successful. She does this through her podcast Real Talk For Teens and Young Adults, virtual bible studies for both teens and young adults, personal 1 on 1 coaching, and her LIVE courses. Ronica just released an amazing FREE resource for parents of students who are transitioning to middle school. Grab your Success Accelerator For Students Guide today to get 12 tips to prepare for the transition to middle school. GET MY GUIDE!For parents that want to get more in-depth guidance and support with implementing the necessary tools for successfully transitioning to middle school click the ling below for more information on my NEW Success Accelerator Program For Students. A LIVE 12-week program covering every skill your student needs to be successful in middle school and beyond!LEARN MORE ABOUT THE SUCCESS ACCELERATOR FOR STUDENTS PROGRAM!Learn More: http://ronicacormier.comIG: https://instagram.com/ronicacormier82Mama Tribe: https://www.facebook.com/groups/parenthang/Facebook: https://www.facebook.com/ronicacormier82Podcast: http://bit.ly/realtalkwithronica | — | ||||||
| 5/18/20 | Non-dieting tips for beginners, learning how to become a more mindful + intuitive eater simply | Send us Fan MailHey girl! So you've decided you're over counting calories, fed up with tracking your macros, and ready to break up with the scale for good...but you have no idea where to start...If that is you, you're in the right place! On today's show I share some of my top non dieting tips for beginners. You will learn practical steps you can take today to become a more mindful eater. As well as how you can learn to listen to your body to help you implement self-control around food without deprivation or restriction. I promise you, it's so simple and actually takes very little energy to get started. That is part of what makes it different than any diet you've ever tried. Ready to make healthy eating feel easier? Grab a cup of coffee or pour yourself a glass of wine--depending on the time of day ;) and hit play!You listened and you're ready to take the next step...Head over to alishacarlson.com to snag your 30 Day Mindful Eating Project Kit!! and if you want to hang out on social, you can find me on:FB: https://www.facebook.com/thealishacarlsonIG: https://instagram.com/alishacarlson_ LinkedIN: https://linkedin.com/in/alishacarlsonFor inspiration: Pinterest: http://pintrest.com/alishacarlson | — | ||||||
| 5/12/20 | Letting go of toxic habits around food, exercise, and your mindset: why you need to break your bad habits now | Send us Fan MailBad habits, we all have them in various forms. Some are more obvious than others, yet they all in some way trip us up and keep us from being the strong, fierce, and beautiful women we were created to be. Whether they are bad behaviors you picked up around food, exercise, or your thoughts, you can break them and replace them with better habits more aligned with your goals. In today's show, I share with you how pruning my lavender taught me some pretty valuable lessons about pruning bad habits from my life and letting dead things go. What do you need to prune in your life? What bad habits need to die? What are you willing to let go of so you can grab hold of what you were created for? Pruning is a painful process and sometimes we even have to let go of the "good" things so we can grab hold of the best things.Even if you're not into gardening, you will get so much value from today's show! Let's get social: FB: https://www.facebook.com/thealishacarlsonIG: https://instagram.com/alishacarlson_ LinkedIN: linkedin.com/in/alishacarlsonReady to be confident, healthy, and eat whatever you want without keeping track of calories or macros? Head to alishacarlson.com to learn more about a brand new 30 Day Program I've put together just for you! And best part? You can get your hands on it for less than a buck a day! | — | ||||||
| 3/30/20 | Ep #2 Mastering the Holidays, Mindfully [Pulled from the vault] | Send us Fan MailIn this insightful episode I am chatting with a friend of mine about how we can mindfully master the holidays. We recorded this episode late last year, but there were just too many good tips and mindset shifts not to share. So whether you are listening to this around the holidays or not, you are sure to find solid strategies to use to during any stressful season of life. Learn how to master your mindset, prioritize self-care, and stay connected to community even when life feels like it is going a million miles a minute. Thanks for hanging out, enjoy!Grab your FREE download--3 Time Wasting Mistakes [nearly] Every Busy Woman is Making, and how you can avoid them at alishacarlson.comIG: @alishacarlson_FB: @thealishacarlson.com | — | ||||||
Showing 25 of 280
Sponsor Intelligence
Sign in to see which brands sponsor this podcast, their ad offers, and promo codes.
Chart Positions
3 placements across 3 markets.
Chart Positions
3 placements across 3 markets.