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
How Women 35+ Can Improve Sleep, Reduce Stress, and Boost Hormones Naturally
In today’s episode, Alisha Carlson breaks down one of the most underrated tools for women’s health, fat loss, and hormonal balance: rest. If you’ve ever wondered why your workouts feel harder, your cravings feel stronger, or your energy tanks by midday this conversation is going to flip the script.
You’ll learn why sleep and stress management are non-negotiable for women, especially during perimenopause. Alisha dives into how poor sleep disrupts hormones, how chronic stress slows progress, and why recovery is the foundation of strength, fitness, and overall wellness. She also gives practical, doable strategies to help you sleep better, lower stress, and finally feel like your body is working with you again.
This is the episode every high-achieving woman needs because rest isn’t indulgence. It’s leadership. It’s self-care. It’s your power source.
What You’ll Learn
- Why sleep is essential for hormonal balance and metabolic health
- How chronic stress impacts fat loss, energy, and recovery
- The specific challenges women face during perimenopause
- Why movement is one of the best tools for processing stress
- How your identity influences your ability to rest
- Actionable strategies to improve sleep and manage stress
- The routines and rhythms that support sustainable wellness
- How prioritizing rest makes you stronger, more focused, and more effective
Key Takeaways
- Sleep is one of the most powerful tools for recovery and hormonal balance.
- Stress can sabotage even the best nutrition and fitness plan.
- Women are often conditioned to hustle harder — even when it harms their health.
- Rest is not weakness; it’s a requirement for long-term wellness.
- Movement helps your body metabolize stress and restore balance.
- A consistent sleep routine can radically improve energy and mood.
- Identity shifts support behavior change — you must see yourself as a woman who rests with purpose.
- Prioritizing recovery is essential for women navigating perimenopause.
Join StrongHer Way Group Coaching → Coaching, accountability, and systems for high-achieving women
Perimenopause Mini-Course ($37) → Learn what’s happening in your body and how to support your hormones