The Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for women
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 habits that will help you understand how to eat and move your body in a way that fuels your body and mind - so you can keep up with those crazy kids! You’ll feel more energetic, confident in your clothes, and consistent in sustainable routines that are realistic for your busy life and also support your health goals. Hey, I’m Alisha. A wife, mom, fitness/nutrition/lifestyle coach. I dieted for over a decade, losing and regaining the same weight over and over. I was not only chasing a number on the scale, but I was also trying to be everything to everyone, which only left me feeling more exhausted and worse about myself. I finally realized that if I was going to show up as the wife and mom I wanted and find freedom in my health I needed to work on my relationship to food, exercise, my body, and myself. I learned about the power of changing our brain (aka our thinking) - and our behavior- through habits that supported the healthy lifestyle that I craved. And now I’m ready to share everything I’ve learned with you! If you are ready to finally find a simple nutrition and fitness plan that is built for busy moms... Feel better in your clothes and about what you see in the mirror... Results that are undeniable like more energy to serve your family well, Fat loss (without feeling deprived or restricted), improved mood, and better sleep - this podcast is for you! Grab your protein smoothie, lace up your shoes, and let’s get StrongHER - together!
Episodes
Feeling like everything falls on your shoulders? Like if it’s going to get done (and done right), it has to be YOU? You’re not alone.
In this episode of The StrongHer Way, I’m unpacking why delegation isn’t just a nice-to-have—it’s a survival strategy for busy moms who want to reduce overwhelm, reclaim energy, and create more space for themselves.
Here’s what you’ll learn:
- The real definition of delegation for moms (...
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’...
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 w...
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 t...
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...
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...
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 con...
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 g...
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...
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 year...
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 shift...
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 concus...
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 empowerm...
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’...
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. Beca...
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 estroge...
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.
...
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 ...
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 ditchin...
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 intermitte...
Popular Podcasts
If you've ever wanted to know about champagne, satanism, the Stonewall Uprising, chaos theory, LSD, El Nino, true crime and Rosa Parks, then look no further. Josh and Chuck have you covered.
Current and classic episodes, featuring compelling true-crime mysteries, powerful documentaries and in-depth investigations. Follow now to get the latest episodes of Dateline NBC completely free, or subscribe to Dateline Premium for ad-free listening and exclusive bonus content: DatelinePremium.com
Football’s funniest family duo — Jason Kelce of the Philadelphia Eagles and Travis Kelce of the Kansas City Chiefs — team up to provide next-level access to life in the league as it unfolds. The two brothers and Super Bowl champions drop weekly insights about the weekly slate of games and share their INSIDE perspectives on trending NFL news and sports headlines. They also endlessly rag on each other as brothers do, chat the latest in pop culture and welcome some very popular and well-known friends to chat with them. Check out new episodes every Wednesday. Follow New Heights on the Wondery App, YouTube or wherever you get your podcasts. You can listen to new episodes early and ad-free, and get exclusive content on Wondery+. Join Wondery+ in the Wondery App, Apple Podcasts or Spotify. And join our new membership for a unique fan experience by going to the New Heights YouTube channel now!
The Clay Travis and Buck Sexton Show. Clay Travis and Buck Sexton tackle the biggest stories in news, politics and current events with intelligence and humor. From the border crisis, to the madness of cancel culture and far-left missteps, Clay and Buck guide listeners through the latest headlines and hot topics with fun and entertaining conversations and opinions.
Listen to 'The Bobby Bones Show' by downloading the daily full replay.