Send us a text

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

Send us a text

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 shifts that impact energy, sleep, hunger, muscle building, and fat loss—and why your go-to strategies from your 20s might be backfiring now.

You’ll learn how to shift your mindset, your workouts, and your nutrition to support your body’s real needs during this phase of life—and how to stop fighting your body and start working with it.

What You’ll Learn in This Episode:

• How your body changes after 30 and into perimenopause/menopause
• Why hormones affect sleep, cravings, mood, and progress
• The power of muscle building for hormone balance and metabolism
• How to train for your current season of life—not your past version
• Why recovery and rest are essential for results
• The impact of undereating and overtraining on your energy levels
• How to manage stress for better hormonal health
• What role HRT (Hormone Replacement Therapy) can play in your journey
• How to listen to your body’s signals and respond with strategy, not shame

Let’s Connect:

Instagram: @alishacarlson_

Website: www.alishacarlson.com

Send us a text

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 concussion symptoms, and spotlight the critical importance of individualized care in today’s healthcare model.

Dr. Fong shares her innovative Brain Boot Camp program, which uses cognitive therapy, nutrition, exercise, and sleep optimization to restore brain function and improve quality of life. This conversation challenges the outdated, one-size-fits-all approach to healthcare and introduces a holistic treatment model that empowers patients—especially women—to reclaim their health and vitality.

Whether you're navigating your own brain fog, healing from trauma, or looking to optimize your mind for high performance, this episode offers tangible strategies rooted in science and backed by years of clinical practice.

What You’ll Learn in This Episode:

• How brain structures affect behavior, personality, and decision-making
• The link between emotional trauma and brain function
• Why concussions often go undiagnosed—and what signs to look for
• The power of functional MRI in diagnosing and tracking brain injuries
• How neurohacking practices like sleep, movement, and learning new skills improve brain function
• Why women’s health must include brain-focused, individualized care
• The role of nutrition and exercise in cognitive recovery and brain optimization
• How community and connection support long-term wellness

This episode is perfect for you if:

• You’ve struggled with brain fog, fatigue, or memory issues
• You want a more integrated approach to healthcare
• You’re curious about how to optimize brain health without medication
• You’re a high-achieving woman looking for holistic wellness strategies