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 to Stop All or Nothing Thinking: The Brain Science Behind Why You Keep Quitting on Yourself
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If you've ever told yourself "I'll start fresh Monday" after one off day — this episode is going to change the way you see yourself.
Today we're diving deep into the brain science behind all-or-nothing thinking, and why so many high-achieving women struggle to build consistent habits — not because they lack discipline, but because their biology is working against them.
If you're a busy woman, mom, or professional who feels like you're either fully on or completely off with your health — with your workouts, your nutrition, your routines — this one is for you. We're breaking down exactly what's happening in your brain when the all-or-nothing cycle kicks in, and giving you four evidence-based tools to finally break it.
IN THIS EPISODE YOU'LL LEARN:
→ Why perfectionism and all-or-nothing thinking are neurological patterns, not character flaws
→ What stress does to your prefrontal cortex (and why your "logical brain" goes offline on hard days)
→ The real reason dopamine drives you to quit — and how to flip it
→ How identity-based habits create more consistency than willpower ever will
→ The minimum effective dose approach: why doing less, more consistently, beats doing everything perfectly
→ A 2-breath nervous system reset you can use the moment the spiral starts
→ Why women in perimenopause and menopause face unique neurological challenges — and what to do about it
RESEARCH REFERENCED IN THIS EPISODE:
· Dr. Amy Arnsten (Yale) — stress and prefrontal cortex function
· Dr. Andrew Huberman — dopamine, motivation, and the physiological sigh
· James Clear — Atomic Habits, "never miss twice," and identity-based habits
· Peter Gollwitzer — implementation intentions
· Carol Dweck — fixed vs. growth mindset
· Brené Brown — shame, resilience, and behavior change
· Dr. Stephen Porges — polyvagal theory and nervous system regulation
· Deci & Ryan — self-determination theory
EPISODE TIMESTAMPS:
[00:00] Cold open — does the Monday restart sound familiar?
[02:30] Why this keeps happening (and why it's not your fault)
[07:00] The neuroscience: your prefrontal cortex vs. your amygdala
[13:00] Dopamine, shame, and how quitting becomes a reward loop
[18:00] Tool 1: Redefine what "counts" — the minimum effective dose
[21:30] Tool 2: Build an identity, not just a goal
[25:00] Tool 3: If-then planning (implementation intentions)
[28:30] Tool 4: Regulate your nervous system first
[33:00] What life looks like on the other side
[35:00] How to take the next step
READY TO TAKE THIS FURTHER?
If you're done white-knuckling restarts and want a personalized, science-backed plan that works with your real life and your hormones — apply for Fit and Fueled, my signature coaching program for women who are ready to go all in on themselves (without the all-or-nothing):
→ thestrongherway.com/fitandfueled
Not quite ready for coaching? Come hang out with us in our free community — connection, resources, and zero pressure:
→ Join The Strong(HER) Way Sisterhood
CONNECT + SHARE:
If this episode helped you, share it with a friend who needs to hear it. A quick review on Apple Podcasts helps more women find this show — and it genuinely means the world.