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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 why the scale is a lagging metric that doesn’t reflect your true health. You'll learn how to track real progress through non-diet health metrics like energy, mood, strength, and hormonal health—because fat loss doesn’t always mean healing, and healing doesn’t always show up on a scale.

This is your invitation to redefine what it means to be healthy—from the inside out.

🔑 Key Takeaways:

• The scale is not a reliable indicator of health, fitness, or self-worth.
• Weight loss ≠ fat loss. Weight loss ≠ healing.
• Your health journey is about building—not just shrinking.
• Non-scale victories like better energy, improved sleep, and emotional resilience are far better health metrics.
• Diet culture teaches you to chase smaller. We’re here to build stronger.
• Track your mental health, emotional well-being, and how you lead your life—not just how you look.
• True success is living in alignment with your values, not just hitting a “goal weight.”
• Your body is not a project. It’s a partner.
• Celebrate your invisible wins: consistency, self-talk, and the way your kids see you showing up.

Snag your spot in The Strong(HER) Way Fit+Fueled group that launches early May. You can still get an early bird spot that will get you 1:1 coaching with me to help personalize the plan even further.

Go to: alishacarlson.com/clientform

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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 She tackles the three biggest roadblocks: protein, motivation, and outdated weight loss strategies that just don’t work anymore.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 ditching diet culture and rewriting the rules on fat loss, strength training, and what it really means to be healthy.

What You’ll Learn:

• Why protein is the most underrated nutrition hack for women
• How to plan meals that keep you full, energized, and strong
• The myth of motivation—and why discipline and systems matter more
• How aging and hormones affect fat loss (and what to do about it)
• Why muscle is your metabolic gold and calorie counting is a waste of time
• How to train smarter, not harder—and finally see results
• The role of rest, recovery, and strategic strength training
• Why your health habits are shaping your kids' future too

This episode is for you if:

• You’re a busy woman over 30 struggling with fat loss
• You feel like you’re doing everything “right” and still not seeing results
• You’re ready to stop chasing motivation and start building momentum
• You want fitness to feel sustainable, not like another job

Links & Resources:

• 💪 Want to train smarter, not harder? Check out the StrongHer Program
• 📲 Tag me on IG @alishacarlson_ and tell me your biggest fitness frustration—we might feature it in a future episode!

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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 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 hormones

Quick 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 rules

About 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.com

Renee's Instagram

Renee'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 information

Early 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