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

Does having PCOS raise your metabolic risk once you reach perimenopause? The short answer is potentially. PCOS is associated with higher metabolic risk, and that risk doesn’t disappear with the transition, though the research on perimenopause specifically is still limited. In this episode, Alisha Carlson explains where PCOS and perimenopause overlap, what the evidence does and doesn’t show, and six questions to take to your clinician. Why PCOS and perimenopause share symptoms, and why they’re easy to confuseWhat research shows about age at menopause in women with PCOS, and why it’s still unsettledWhy androgen-related symptoms may persist after menopauseWhich metabolic and heart risks are associated with PCOS, including lower HDLHow PCOS is diagnosed, and why many women never get a clear labelWhat changes in perimenopause if you have PCOS, including metabolic screening and cycle trackingLifestyle and exercise recommendations, and why consistency matters more than a perfect plan Ready to take your fitness journey to the next level? There are 3 ways you can work with us: 1. join our free community, 2. Join Fit and Fueled our group coaching program if you're looking for support and accountability. 3. Book a free consult if you're not sure where to start. You can do all 3 here

Rapid weight loss in perimenopause is more complicated than the scale suggests. In this episode, we break down what the research says about GLP-1s, extreme dieting, lean mass loss, and weight cycling, and why protecting your muscle matters more after 35. You’ll learn how to look past the number on the scale and what to ask your prescriber before making a decision. This is a non-diet episode that still respects your fat loss and physique goals. In this episode you’ll learn: Why the scale can hide lean mass loss, and how DEXA, InBody, and bioelectrical impedance scales compareHow GLP-1s and aggressive dieting create similar muscle risks, and where they differ, especially around appetiteWhat the research says about weight cycling, and what it doesn’t yet proveThe metabolic syndrome criteria for women and why perimenopause raises the riskWhy resistance training and cardio both matter, and how to start with two strength sessions per weekWhich questions to bring to your prescriber about dosing and insuranceImportant: This episode is for education and is not medical advice. Talk with your prescriber or healthcare provider before starting, stopping, or changing any medication, including GLP-1s. The host is not a medical professional. Ready to take the next step on your journey? Get started no matter where you're at by going to thestrongherway.com/work-with-us

Feeling stuck? If you're one of the moms over 35 who is eating less, training more, and still not getting leaner, this episode explains why under-eating, not a lack of discipline, may be the real problem.   In this solo episode, Alisha Carlson breaks down what the research says about metabolic adaptation, low energy availability, and body recomposition (building muscle and losing fat at the same time). Then she walks you through a simple three-step plan: check whether you're under-fueled, get enough protein at every meal, and let strength training do the building. She also gives an honest look at reverse dieting and where the evidence is still thin.   If you're a busy mom, a mompreneur, or a woman in perimenopause who is tired of starting over every Monday, this one is for you. A note on the research: much of it comes from adults over 50 and from young, lean women, so Alisha flags where it fits you and where it doesn't.   WHAT YOU'LL LEARN   - Why eating too little for too long can make your body conserve, and how big that effect really is - What body recomposition is, and who it works best for (beginners, people returning to lifting, and people with more body fat) - How to tell if you might be under-fueled, including the signs worth talking to your doctor about - How much protein to aim for at each meal for muscle, and why spreading it out matters - Why more cardio can't fix an under-fueling problem, and why lifting should drive the change - An honest look at reverse dieting: what one small study found and what it didn't - The identity shift behind the "eat less, move more" trap, and how to stop blaming yourself   THIS EPISODE IS FOR YOU IF...   - You're a mom over 35 who is eating less and exercising more, and your body isn't responding the way you expected - You're stuck in the restrict, crash, restart cycle and want a sustainable, non-diet way out - You lift (or want to start) and want to know how nutrition supports building muscle for moms - You're in perimenopause and want to understand what the research does and doesn't tell us yet - You're ready to stop assuming that your body, or your discipline, is the problem If today's episode hit home and you're tired of assuming your body or your willpower is the problem, there's a different way to do this. The Strong(HER) Way isn't another restriction-first fitness program. It's a transformation from the inside out, built for women who are done dieting and ready for a sustainable, non-diet approach to food, training, and their bodies.   Ready to stop guessing? Start small with the $27 Fit and Fueled Foundation at thestrongherway.com/work-with-us, or book a free 1:1 consult here. You can also connect on Instagram @alishacarlson_.

If the scale stalls, how do you know your fitness routine is still working? In this episode, I show you how to track progress when the scale stalls by building a simple dashboard of 3 to 4 metrics that shows results sooner and tells you what to do next. Body metrics are always optional here. You're working out. You're upgrading your nutrition. You're building a better sleep routine. So how do you know it's working? Most of the women I work with reach for the scale, the mirror, or how their body feels day to day. Those are some of the slowest and noisiest things to change, so when they stall, it's easy to decide nothing is working. In this episode, we build a better progress dashboard together, one that shows you progress sooner, helps you decide what to do next, and keeps you motivated. In this episode, you'll learn: Why the scale and the mirror are often the last results to show upThe three layers of measurement: process, performance and experience, and body and appearanceA menu of ways to track fitness progress, including which ones are optionalHow to turn feelings like calm into something trackable with a 1-10 scale you define yourselfBounce-back time: how quickly you return to your routine after a slipHow to know when to stay the course and when it's time to change your planHow to choose your 3 to 4 metrics What to do next: Grab the listener's guide here

The 21-Day Myth: Why Habit Timelines Are a Lie If you've ever white-knuckled your way to a goal, an extreme diet, an all-in reset, only to watch the results slowly slip away, this episode is for you. Recorded live from the carpool line (messy audio, real life), Alicia breaks down the two things that sabotage a fitness or health goal faster than anything else: getting too attached to your timeline, and trying to shortcut the process instead of going through it. You'll learn why the process itself, not just the outcome, is what makes a result stick. Resources: - Free Fit + Fueled community: thestrongherway.com/work-with-us - This episode's listener guide (journal prompts + bonus research): available in the resource tab

Hitting your 40s and perimenopause changes the rules, what worked in your 20s and 30s doesn't always work now. In this episode, Alisha shares eight personal lifestyle shifts she's been experimenting with over the last six months: her relationship with alcohol, prioritizing sleep, hitting a 30g fiber goal, dialing in protein, rethinking coffee on an empty stomach, letting go of carb fear, moving away from bootcamp-style workouts, and shifting into a rest-and-digest mindset. Alisha walks through what she's personally changed and why, then grounds each one in what the research actually says, including where the science is solid and where it's still thin, especially for women in perimenopause specifically. This episode also introduces the "N of one" mindset: why the same habit won't produce the same result in every body, and why that's not a flaw in the advice, it's just biology. WHAT YOU'LL LEARN Why Alisha is rethinking her relationship with alcohol, and what the research says about alcohol and sleep in perimenopausal women specificallyHow sleep has become the filter for nearly every lifestyle decision, from food timing to workout timingThe 30g/day fiber target, Alisha's real food strategies for hitting it, and why it matters for mood, blood pressure, and cholesterolHer protein goals and go-to high-protein, high-fiber mealsWhat happened when she stopped drinking coffee on an empty stomach, and why she's calling this experiment an "N of one"Why she stopped fearing carbs, and the real connection between carbs, fiber, and cholesterolWhy she moved away from bootcamp and HIIT-heavy training toward more strength-focused, lower-frequency trainingWhat it actually means to shift into a "rest and digest" mindset, and why that's the thread connecting all seven other changes THIS EPISODE IS FOR YOU IF... You're noticing that habits which used to work for you in your 20s or 30s aren't landing the same way anymoreYou want practical, food-based strategies for hitting fiber and protein goals without obsessive trackingYou're curious about the research on alcohol, carbs, and cholesterol but want it explained honestly, including what's still uncertainYou've been doing high-intensity or bootcamp-style workouts and are wondering if something different might serve you better right nowYou're ready to think of your own body as its own case study instead of copying someone else's plan exactly If this episode had you nodding along, especially if you're realizing some of what used to work for you just doesn't anymore, that's exactly the conversation Alisha wants to have with you. Head to strongherway.com/work-with-us to see the different ways you can work together, whether you're just getting curious or ready to go all in with 1:1 coaching.

A Realistic Fall Plan for Moms If your fall routine already feels impossible three weeks in, you're not failing, you built the wrong kind of routine for this season. In this episode, Alisha Carlson breaks down why September functions like a second New Year's in our culture, all momentum and zero sustainability, and why that setup is designed to make you quit, not a personal flaw on your part. Alisha walks through a simple two-step approach: auditing your macro calendar for the next 10-12 weeks (practices, small groups, work travel, the non-negotiables) and picking one true priority to focus on for the season, whether that's nutrition, movement, sleep, or stress. If you're a busy mom who craved routine all summer and is now drowning in everyone else's schedule, this episode is for you. WHAT YOU'LL LEARN Why treating fall like a fresh start (a second New Year's) sets you up to quit by OctoberHow to run a macro calendar audit for the next 10-12 weeks, before you touch anything elseWhy you can probably only sustain one true priority at a time, and how to choose itHow to avoid the all-or-nothing mindset using a good, better, best frameworkHow to schedule your one priority first, instead of squeezing it into whatever's leftHow to plan for the holiday season shift now, so momentum doesn't reset in DecemberTHIS EPISODE IS FOR YOU IF... You spent the summer looking forward to "getting back to routine" and fall hit harder than expectedYou're already tempted to overhaul your nutrition, workouts, and sleep all at once, starting MondayYou've quit by week three before and are tired of that being the patternYou want a realistic, sustainable approach instead of another all-or-nothing resetYou're a busy mom, mompreneur, or working woman juggling fall sports and activity schedules Two ways to work with me right now. If you're just getting started and want a low barrier entry point, the Fit and Fueled Foundation is a $27 micro course at the link in the show notes. If you're ready for real hands on support and want someone in your corner, book a free 1:1 consult and let's talk about coaching. Both links are here: https://thestrongherway.com/work-with-us

I just got back from a work trip, and I want to walk you through what actually happened with my fitness goals while I was gone, because it wasn't perfect and it also wasn't a write-off. In this episode I'm sharing what it looked like to let go of perfection on the road without swinging into the "screw it, I'll get back on track when I'm home" mindset that so many of us default to on vacations and holidays. If you're a mom over 40 who has ever come home from a trip feeling like you have to start completely over, this one's for you. I'm breaking down the handful of things I actually prioritized while traveling for work last week, and why those specific choices mattered more than trying to do everything. WHAT YOU'LL LEARN Why "I'll get back on track when I get home" is often the all-or-nothing mindset wearing a different outfitThe difference between letting go of perfection and letting go of your goals completelyThe key things I still focus on while travelingHow to hold your habits loosely without losing them entirelyWhy travel and holidays test your mindset more than your fitnessTHIS EPISODE IS FOR YOU IF... You're a mom over 40 navigating fitness goals around a busy, unpredictable scheduleYou've ever come home from a trip and felt like you had to "start over" from zeroYou go fully off the rails the second your routine changesYou want a realistic way to handle travel or holidays without guilt or an all-or-nothing crash Wherever you're at in your fitness journey, we have something for you. If you're ready to take the next step (whatever that is for you right now), head to thestrongherway.com/work-with-us

If you've ever white-knuckled your way through a habit only to watch it fall apart the second life got hard, this episode is your reset. We're revisiting one of the most requested conversations on the show: why relying on willpower sets you up to fail, and why identity, not motivation, is what actually makes a habit stick. We break down why "trying harder" was never the real problem, referencing James Clear's identity-based habit framework from Atomic Habits, and walks through what it actually looks like to become the kind of woman who shows up for herself without needing to white-knuckle it. THIS EPISODE IS FOR YOU IF... You've ever said "I just need more willpower" and felt like the problem was youYou start strong and lose steam, and you're tired of blaming yourself for itYou've read Atomic Habits and want the identity piece applied specifically to your body, food, and fitnessYou're ready to stop white-knuckling your way through consistency If this episode hit home and you're ready to stop relying on willpower and start building the identity of a woman who shows up for herself, that's exactly what Fit + Fueled is built for. Where ever you're at in your journey, we have a next step for you. Get started: thestrongherway.com/work-with-us

If you've suddenly started getting hurt doing things you've done a thousand times before, perimenopause joint pain and tendon changes might be exactly why. This episode breaks down the musculoskeletal syndrome of menopause, a real, only recently named condition affecting most women in this transition, and why it makes injuries like frozen shoulder, tendinopathy, and unexplained joint pain show up seemingly out of nowhere. Alisha Carlson walks through what the research actually says about estrogen's role in your tendons, ligaments, and bone density, why your imaging can come back clean while you're still in real pain, and exactly what to do differently in your training so you can keep lifting, moving, and living without fearing your own body. WHAT YOU'LL LEARN What the musculoskeletal syndrome of menopause is, and why it only got a name in 2024Why more than 70% of women in the menopause transition experience this, and why 40% have normal imagingHow estrogen affects your bones, muscles, tendons, and ligaments, and why the relationship isn't as simple as more is betterWhy perimenopause specifically makes injuries feel sudden and unpredictableWhy frozen shoulder clusters so heavily in women between 40 and 60The four practical training adjustments that actually help, without requiring you to stop lifting or move lessHow to stop reading every new ache as a personal failure THIS EPISODE IS FOR YOU IF... You've had a sudden, confusing injury that came out of nowhere, with no obvious causeYou've been told your imaging looks normal but you're still in real painYou're in perimenopause or menopause and your body is responding differently to training than it used toYou've started to wonder if you're just "falling apart" or doing something wrongYou want to keep training hard and heavy, but need to understand how to do it smarter at this stage of life EPISODE CHAPTERS 00:00  The Injury That Made No Sense 03:30  It's Not Just In Your Head (and It's Not Bad Luck) 12:00  Why I'm Bringing This to You 15:00  There's Actually a Name For This: The Musculoskeletal Syndrome of Menopause 25:00  You Don't Need to Stop. You Need to Adjust. 32:00  What Happens If You Just Push Through This 35:00  What It Looks Like on the Other Side 38:00  You're Not Fragile. You're Informed. (Plus Your Homework) If you are a woman who is tired of knowing what to do but still not doing it, and you want real support, real accountability, and someone in your corner Monday through Friday, that is exactly what my 1:1 coaching is built for. I work with a small number of clients at a time so the support is actually personal. Ready to stop guessing and start training with your body instead of against it? go to thestrongherway.com/work-with-us to get started

Alisha Carlson breaks down a myth that keeps high achieving women stuck in cycles of starting and quitting: the belief that being hard on yourself is what makes you disciplined. Drawing on self-compassion research from psychologist Dr. Kristin Neff, Alisha explains why self-criticism backfires, what self-compassion actually is (it's not the same as self-esteem, self-pity, or letting yourself off the hook), and what the research shows about its effect on behavior change and consistency. The episode closes with a simple three-step practice listeners can use the next time their inner critic shows up. What we cover in today's episode: The harmful cycle of harsh self-criticism and failure. Kristin Neff's research on self-compassion. The three components of self-compassion: self-kindness, common humanity, and mindfulness. The difference between self-esteem and self-compassion. Why self-compassion supports behavior change instead of undermining it. Addressing the objection that self-compassion is indulgence or laziness. Practical steps to notice and reframe negative self-talk. Ready to take the next step? Get started by going to https://thestrongherway.com/work-with-us

Sleep and muscle loss are more connected than most women realize, especially if fat loss or building strength is the goal. In this episode, Alisha Carlson breaks down peer-reviewed research showing why poor sleep can quietly flip a calorie deficit from burning fat to burning muscle, how growth hormone released during deep sleep fuels the actual results of your strength training, and why perimenopause makes all of this even more complicated, and even less your fault.   If you have been doing everything right with food and training and still are not seeing results, this episode names the missing variable almost nobody is tracking. Alisha covers what the research actually shows (and where it is more mixed than fitness content usually admits), four practical non-negotiables for treating sleep as a training variable, and what to do on the nights sleep falls apart anyway.   WHAT YOU'LL LEARN   - Why a landmark University of Chicago study found that poor sleep can cut fat loss in half, even on an identical calorie deficit - The real reason one bad night of sleep can measurably reduce how much muscle your body builds, and why it is not just discipline - How growth hormone released during deep sleep drives the actual repair work behind every strength training session - Why perimenopausal sleep disruption is not a character flaw, and what the research says about how common it actually is - A research-backed reason not to skip your next workout just because last night's sleep fell apart - Four practical, non-negotiable sleep habits that support fat loss and muscle building, without a Pinterest-perfect routine - What a 2024 meta-analysis of 18 studies found about sleep duration and where the body tends to store fat THIS EPISODE IS FOR YOU IF...   - You are doing everything right with food and training but not seeing the results you would expect - You are a busy mom or mompreneur who treats sleep as the first thing to sacrifice - You are in perimenopause and your sleep has changed even though nothing else has - You have ever felt guilty for prioritizing rest instead of another workout or task on the list - You want evidence-based reasons to protect your sleep, not another wellness platitude RESOURCES + LINKS   Work with Alisha, The Strong(HER) Way Fit + Fueled Coaching: https://www.thestrongherway.com/work-with-us Fit and Fueled Foundation ($27 micro course): https://thestrongherway.com/fit-and-fueled-foundation-4493 Follow Alisha on Instagram: https://www.instagram.com/thestrongherway   Ready to stop white-knuckling your way through a plan that isn't working? The Strong(HER) Way's Fit + Fueled coaching gives you weekly check-ins, access to Alisha Monday through Friday, and a full resource portal, so sleep, training, food, and stress get handled as one system instead of four separate things you're managing alone.   Ready to stop starting over? Explore the Fit + Fueled coaching program at thestrongherway.com/work-with-us or connect on Instagram @thestrongherway.

What is the minimum effective dose of cardio you actually need for a healthier heart and a longer life? In this episode, Alisha Carlson breaks down the exercise science on VO2 max, the fitness metric most strongly linked to longevity, and reveals why short, high-intensity workouts can rival much longer sessions.   If you’re a busy woman juggling weight training, HIIT, Zone 2, and everything else the fitness world insists you need, this episode gives you research-backed permission to do less, and still get real results.     WHAT YOU’LL LEARN   - Why VO2 max is one of the strongest predictors of longevity researchers have identified   - What the research actually says about exercise intensity versus duration for improving VO2 max   - The minimum effective dose of cardio according to peer-reviewed studies, not fitness influencer guesswork   - Why short bursts of high-intensity interval training (HIIT) can match the results of much longer moderate workouts   - How stress, cortisol, and exercise intersect in midlife, and why more exercise isn’t automatically better exercise   - How to build a sustainable fitness routine as a busy woman without falling into the all-or-nothing trap     THIS EPISODE IS FOR YOU IF…   - You’re overwhelmed trying to fit weight training, HIIT, Zone 2, and everything else into one week   - You’ve heard "more exercise is always better" and want to know what the research actually supports   - You’re navigating perimenopause and want evidence-based movement strategies, not guesswork   - You’re stuck in an all-or-nothing mindset around fitness and want a sustainable way out   - You want to protect your long-term health without adding more hours to an already full schedule Ready to take this deeper and apply it in real time to your real life? go to TheStrong(HER)Way.com to get started

If you've ever found yourself cycling on and off, relying on sheer willpower to hold your habits together, or feeling like you have to start over every time life gets hard — this episode is for you.   In this solo episode, I'm sharing a framework I call the behavior triad: identity, mindset, and behavior. All three are required for lasting change, and they don't work in a straight line. They work in a loop, each one reinforcing or eroding the others.   This is a sneak peek inside one of my Fit + Fueled group coaching calls, and it's a conversation I think every woman needs to hear.   IN THIS EPISODE: - Why willpower is a finite resource and why building your habits on it sets you up for the cycle of starting over - The research on all-or-nothing thinking and why it's one of the most documented barriers to long-term behavior change - How identity shapes behavior beneath conscious awareness, and why that works in your favor once you understand it - What mindset actually means at two levels: the background stories running beneath awareness and the active thought work you practice in the moment - Why small, consistent action is more powerful than dramatic overhauls - How identity, mindset, and behavior work together as a loop, and what that means for the days when you fall off - Practical steps to start building all three this week   KEY TAKEAWAYS: 1. Behavior change is more sustainable when it's aligned with your identity and supported by mindset work, not just willpower and motivation. 2. Relying on willpower alone is not a long-term strategy. Willpower is finite. Identity is not. 3. All-or-nothing thinking actively sabotages progress. The neutral middle ground — not crushing it, not blowing it, just continuing — is where the most sustainable behavior lives. 4. Changing your self-concept doesn't have to come before action. Small behaviors build identity. You don't have to feel ready first. 5. Thought work isn't about eliminating the negative voice. It's about learning not to let it run the show.

If you’ve been doing everything right with your diet and the scale still won’t move, this episode on perimenopause weight loss resistance is going to reframe everything. Alisha Carlson breaks down the weight-loss mechanism nobody talks about openly: any aggressive calorie deficit pulls from bone and muscle right alongside fat, and if you’re in perimenopause, you may already be losing bone density and muscle mass before you ever change your diet. This isn’t another willpower conversation. This is biology, and the fix looks completely different than what most programs are selling. Learn why fast weight loss costs perimenopausal and postmenopausal women significantly more bone density and muscle loss than moderate approaches, what the research actually says about the rate and speed of loss, and why the build-and-protect strategy gets you the body composition results you want without dismantling the infrastructure you need to live strong at 50, 60, and beyond. THIS EPISODE IS FOR YOU IF… You’re in perimenopause or approaching it and have noticed your go-to fat loss strategies have quietly stopped workingYou’ve done aggressive diets and want to understand what was actually happening to your body composition beyond the number on the scaleYou’re considering or currently using a GLP-1 medication and want to understand the muscle and bone risks independent of the drug itselfYou’re a woman over 35 who wants to build a strong, healthy body that works at 50, 60, and beyond, not just a lighter oneYou’re ready to stop restarting and want a framework that actually matches how your body works right now Fit + Fueled coaching programFit and Fueled Foundation micro course ($27) Follow Alisha on Instagram: https://www.instagram.com/alishacarlson_ or @thestrongherway