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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 She tackles the three biggest roadblocks: protein, motivation, and outdated weight loss strategies that just don’t work anymore.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

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We’ve all been there—you know you should work out, but you just don’t feel like it.

Maybe you’re exhausted, busy, or just not seeing the results you want.

In this episode of The StrongHer Way, Alisha Carlson breaks down why we resist working out, how to reframe exercise to make it feel less like a chore, and simple strategies to get moving even when motivation is low.

Whether you’re a busy mom, struggling with consistency, or wondering if you need rest instead, this episode is packed with actionable tips to help you make fitness a sustainable part of your lifestyle.

What You’ll Learn in This Episode:

• Why motivation isn’t the key to consistency—and what is
• How to fit workouts into a busy schedule without stressing about time
• The mindset shift that turns exercise from punishment into self-care
• Simple strategies to start moving (even on days you don’t feel like it)
• How to know when your body needs rest vs. when you should push through

Quick Action Steps:
✔ Pick a movement you enjoy and do it for 5 minutes today
✔ Schedule your workouts like appointments (because you wouldn’t cancel on yourself!)
✔ Change your language around exercise from “I have to” → “I get to”

Resources & Links:
🔗 Visit AlishaCarlson.com for coaching, courses, and more
📩 Follow Alisha on Instagram: @alishacarlson_
🎧 Listen & Subscribe to The StrongHer Way on Apple Podcasts | Spotify | Your Favorite Podcast App

If this episode helped you, share it with a friend, tag me on Instagram (@alishacarlson_), and leave a review! Let’s keep building strength—inside and out. 💪✨

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In this episode of The StrongHer Way, Alisha Carlson sits down with author Lori Brand to expose the hidden struggles of diet culture, body image, and the anti-diet movement.

Together, they tackle the judgment and extremes on both sides, exploring how women can shift their focus from appearance to strength, health, and true empowerment.

Lori shares insights from her book, Bodies to Die For, which dives into the deceptive nature of social media, the emotional cost of fitness culture, and the universal battle with self-worth.

If you’ve ever felt caught between diet rules and anti-diet rebellion, this episode will help you break free and reclaim your body on your own terms.

What You’ll Learn in This Episode:
🔥 The toxic judgment in both diet culture and the anti-diet movement
💪 Why focusing on strength, not size, leads to real empowerment
📖 The inspiration behind Bodies to Die For and its powerful message for women
🎭 How social media distorts body image and self-worth
⚖️ The real cost of chasing the ‘perfect’ body—physically, emotionally, and financially
💡 How to redefine health beyond rigid rules and unrealistic standards

Resources & Links:
🔗 Visit AlishaCarlson.com for coaching, courses, and more
📖 Get Lori Brand’s Book: Bodies to Die For
📩 Follow Alisha on Instagram: @alishacarlson_
🎧 Listen & Subscribe to The StrongHer Way on Apple Podcasts | Spotify | Your Favorite Podcast App

If this episode resonated with you, share it with a friend, leave a review, and subscribe so you never miss a conversation that fuels your strength and confidence!

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The Truth About Dieting: Breaking Free from the Hunger-Overeating Cycle

Are you constantly feeling hungry, then overeating, only to feel guilty afterward? You’re not alone. In this episode of The StrongHer Way, Alisha Carlson unpacks the common struggle between hunger, restriction, and overeating. She exposes the flaws in traditional dieting, explains why women often need more food than they think, and shares practical strategies for developing a healthy, guilt-free relationship with food. If you’re ready to ditch the diet cycle and embrace food freedom, this conversation is for you.

What You’ll Learn in This Episode:
🍽️ Why dieting often backfires and leads to binge eating
⚖️ The truth about hunger, metabolism, and why women need more food than diets suggest
🧠 How to rewire your mindset around food and body image
🚫 Why guilt and self-blame are keeping you stuck in an unhealthy cycle
💡 Actionable steps to improve satiety, balance nutrition, and stop the food struggle

Resources & Links:
🔗 Visit AlishaCarlson.com for coaching, courses, and more
📩 Follow Alisha on Instagram: @alishacarlson_
🎧 Listen & Subscribe to The StrongHer Way on Apple Podcasts | Spotify | Your Favorite Podcast App

If this episode resonated with you, share it with a friend, leave a review, and subscribe so you never miss a conversation that fuels your strength and confidence!

Send us a text

In this episode of The Strong Her Way, we dive into why so many women struggle to keep promises to themselves and how to break the cycle.

I unpack the guilt that often comes with prioritizing self-care and share the mindset shifts needed to finally put yourself on your own to-do list.

I also talk about why discipline—not motivation—is the real key to success and outlines practical strategies for making self-care a consistent part of your life.

From scheduling ‘me time’ to practicing self-compassion, this conversation is packed with actionable steps to help you follow through on your commitments and take control of your well-being.

What You’ll Learn in This Episode:
✔️ Why women often put themselves last—and how to change that
✔️ The mindset shifts needed to prioritize your well-being without guilt
✔️ Why discipline matters more than motivation in reaching personal goals
✔️ How to start small with self-care and build consistency over time
✔️ The importance of scheduling time for yourself like any other priority
✔️ How self-care benefits not just you, but your family and relationships
✔️ The power of accountability in maintaining your self-care routine
✔️ How to practice self-compassion while working toward personal growth

Resources & Links:
🔗 Visit AlishaCarlson.com for coaching, courses, and more
📩 Connect with Alisha on Instagram: @alishacarlson_
🎧 Subscribe to The Strong Her Way on Apple Podcasts | Spotify | Your Favorite Podcast App

If this episode resonated with you, share it with a friend, leave a review, and make sure to subscribe so you never miss an episode!

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If you’ve been working out consistently but still aren’t seeing the toned, sculpted look you want, it might not be your workouts—it might be the lies you’ve been told about fitness and nutrition. In today’s episode, I’m breaking down the three biggest fitness myths holding you back from real muscle definition.

You’ll learn:
✅ Why more cardio isn’t the answer to a lean, sculpted body
✅ The truth about eating for muscle definition (hint: starving yourself won’t work)
✅ How to train smarter, not harder for lasting results

If you want to finally see progress, ditch the frustration, and build a strong, lean physique, this episode is for you. Let’s get into it!

🎧 Tune in now and start training (and eating) the right way!

Resources & Links:
📌 alishacarlson.com
📌 Connect with me on Instagram: @alishacarlson_

If you found this episode helpful, share it with a friend and leave a review—it helps more women break free from fitness misinformation and see real results!