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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 growing up in a South Asian household, the body shaming that started early, and the years of dieting, cardio, and restriction that led nowhere. The turning point? Discovering macro coaching as a path to true food freedom—and learning how to make Indian food work for her goals, not against them.

What We Cover

• Why macro tracking doesn’t have to feel obsessive or restrictive
• How Neha made macro coaching work with her vegetarian diet and South Asian culture
• Breaking generational patterns around food, body image, and nutrition education
• How to include your kids in conversations about healthy eating (without shame or fear)
• Simple, protein-packed vegetarian meal swaps that actually taste good
• The key mindset shift that made macro tracking sustainable
• How intuitive eating and macro tracking can coexist
• Why perfectionism is ruining your results—and what to do instead
• Building a strong relationship with food, your body, and your family at the same time

Notable Quotes

📲 Connect With Neha

👉 Follow Neha on Instagram: @macrofriendlybessie
👉 Grab her free vegetarian macro resources (link in her IG bio)

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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 victories are the true measure of transformation.

If you’ve been chasing a smaller body hoping to feel better, this is your wake-up call to build a stronger one—and finally feel like you again.

What You’ll Learn in This Episode:

• Why obsessing over the scale can sabotage your results
• The real difference between fat loss, weight loss, and body recomposition
• Why the “toned” look comes from building muscle—not cardio or calorie cuts
• How your self-worth has nothing to do with your weight
• The power of celebrating non-scale victories to stay motivated
• What it really means to take a holistic, sustainable approach to fitness
• How to shift your mindset and unlock a deeper level of transformation

Key Takeaways:

• Obsessing over the scale will hold you back.
• The scale doesn’t measure your progress, your worth, or your strength.
• Muscle building is essential for long-term body confidence.
• You’re already worthy—your weight doesn’t define you.
• “Toning” isn’t real. Strength is.
• Track your progress in how you feel, move, and lead—not just how you look.
• Sustainable health starts in the mind and ends in embodied confidence.

Episode Chapters:

00:00 – Breaking Free from the Scale Obsession
02:36 – Redefining Worth Beyond Weight
05:43 – Understanding Body Recomposition vs. Weight Loss
08:23 – The Myth of Toning and Building Muscle
11:37 – Tracking Progress Beyond the Scale
14:17 – The Importance of Non-Scale Wins
17:21 – Shifting Focus from Numbers to Feelings
20:06 – Creating Lasting Change Through Mindset

Resources & Links:

• 📩 Want to work with Alisha? Apply here
• 📲 DM “STRONGHER” on IG @alishacarlson_ for info on coaching
• 🎧 Listen to more episodes of The StrongHer Way
• 📘 Join the StrongHer Insider email list for bonus resources & behind-the-scenes coaching

🙌 Connect With Me:

📸 Instagram: @alishacarlson_
🌐 Website: www.alishacarlson.com
🎙️ Subscribe to The StrongHer Way on Apple + Spotify

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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 years of coaching high-achieving moms, Alisha walks through the 10 core principles of intuitive eating and how to apply them in real life—especially if you want to feel good in your skin, fuel your workouts, and model a healthy relationship with food for your kids.

You’ll learn how to reject diet culture, tune into your hunger and fullness cues, stop labeling food as good or bad, and develop a gentle but goal-aligned approach to nutrition and movement.

🎯 What You’ll Learn:

• How intuitive eating and fitness goals can coexist
• Why rejecting the diet mentality is the first step to food freedom
• How to understand hunger signals and emotional triggers
• Why food should be satisfying—not just “clean”
• What it means to practice gentle nutrition without extremes
• How to exercise for strength and energy—not just calorie burn
• How moms can set the tone for generational food confidence

💬 Key Quotes:

• “This isn’t a bash on intuitive eating—it’s a deeper take.”
• “Food is neutral. It’s just food.”
• “Quieting the food police is huge for breaking shame.”
• “You can have food freedom and structure.”
• “This is about making peace with food and progress.”

🕒 Episode Chapters:

00:00 – Intro to Intuitive Eating
02:50 – What the 10 Principles Really Mean
06:02 – Rejecting the Diet Mentality
09:13 – Understanding Hunger and Fullness
11:59 – Making Peace with Food
14:51 – Challenging the Food Police
18:02 – Respecting Your Body and Its Signals
21:11 – Discovering Satisfaction in Eating
23:49 – Honoring Health with Gentle Nutrition
27:10 – Exercise as Self-Respect, Not Punishment
30:00 – Final Thoughts & What to Do Next

🔗 Connect with Alisha:

• Instagram: @alishacarlson_
• Website: www.alishacarlson.com