The Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for women
Hey there, mama. Do you wish you ate healthier but your busy schedule has you grabbing for convenience food or finding yourself at the drive-thru several times a week?
Are you sick of your clothes not fitting and wish that you felt like yourself again?
Does the word “diet” make you cringe because you’re reminded of all the times you’ve tried to lose weight - only to feel constantly hungry and deprived?
I am so excited you're here! In this podcast, you will learn proven brain-based nutrition and fitness habits that will help you understand how to eat and move your body in a way that fuels your body and mind - so you can keep up with those crazy kids!
You’ll feel more energetic, confident in your clothes, and consistent in sustainable routines that are realistic for your busy life and also support your health goals.
Hey, I’m Alisha. A wife, mom, fitness/nutrition/lifestyle coach. I dieted for over a decade, losing and regaining the same weight over and over. I was not only chasing a number on the scale, but I was also trying to be everything to everyone, which only left me feeling more exhausted and worse about myself.
I finally realized that if I was going to show up as the wife and mom I wanted and find freedom in my health I needed to work on my relationship to food, exercise, my body, and myself. I learned about the power of changing our brain (aka our thinking) - and our behavior- through habits that supported the healthy lifestyle that I craved. And now I’m ready to share everything I’ve learned with you!
If you are ready to finally find a simple nutrition and fitness plan that is built for busy moms...
Feel better in your clothes and about what you see in the mirror...
Results that are undeniable like more energy to serve your family well,
Fat loss (without feeling deprived or restricted), improved mood, and better sleep - this podcast is for you!
Grab your protein smoothie, lace up your shoes, and let’s get StrongHER - together!
The Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for women
4 essential health pillars for women over 35 to support your body naturally
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Understanding Perimenopause: How Estrogen Impacts Muscle, Fat & Fitness in Women Over 35
In this solo episode, we break down what’s really happening in your body during perimenopause, and why it’s not “just aging.”
If you’ve noticed changes in your strength, recovery, joint health, or where your body stores fat, there’s a physiological reason behind it. Estrogen plays a powerful, full-body role, and as it shifts, so does how your body responds to exercise, nutrition, and stress.
You’ll learn how to adapt your fitness and health routine so you can stay strong, energized, and resilient through your late 30s, 40s, and beyond.
What You’ll Learn in This Episode
- Why estrogen acts like the “COO” of your body
- How declining estrogen impacts muscle growth and repair
- The truth about sarcopenia and age-related muscle loss
- Why joint pain and stiffness increase during perimenopause
- What’s really behind fat redistribution (especially around the midsection)
- Why “eat less, move more” often stops working
- How strength training supports long-term health and metabolism
- Updated protein needs for women over 35
- The critical role of recovery, rest, and stress management
- How to reframe aging as a strength-building phase—not decline
Key Takeaways
- Estrogen influences muscle, joints, fat distribution, and recovery
- Muscle loss can begin as early as your 30s and accelerates over time
- Lower estrogen reduces your body’s ability to repair and build muscle
- Joint inflammation and stiffness are often hormone-related—not just wear and tear
- Midsection fat gain is common and not simply a result of diet or discipline
- Strength training is essential for maintaining muscle, metabolism, and bone density
- Protein needs increase to support muscle maintenance and recovery
- Recovery is no longer optional: it’s foundational
- Your body isn’t failing: you just need a new strategy
Join our community to get on the list for our new micro course to take what you’re learning and actually start applying it:
https://www.facebook.com/groups/thestrongherwaysisterhood
Alisha Carlson’s Website: https://alishacarlson.com
Hormonal Health Resources by Dr. Sarah Gottfried: https://drgottfried.com/hormonal-health