The Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for women

Author: Alisha Carlson, Fitness and Nutrition Coach for Moms

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 youre reminded of all the times youve 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! Youll 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, Im 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 Im ready to share everything Ive 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 lets get StrongHER - together! 
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Language: en-us

Genres: Fitness, Health & Fitness, Nutrition

Contact email: Get it

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Prevent GLP-1 Muscle Loss: 3 non negotiable strategies for women over 30
Episode 273
Thursday, 9 April, 2026

Send us Fan MailIf you're on a GLP-1 medication or seriously considering one there's a conversation about muscle loss that nobody might be having with you clearly enough. GLP-1 muscle loss is real, it's measurable, and for women over 35, the stakes are higher than for almost anyone else in those clinical trials.Alisha Carlson breaks down what the research actually says about semaglutide, muscle loss, and body composition without the scare tactics or the blank check. You'll learn why women in perimenopause are uniquely at risk, why the scale is lying to you right now, and the three non-negotiables that determine whether you come out of a GLP-1 cycle leaner and stronger or just lighter and metabolically worse off.This isn't anti-GLP-1. It's pro-you having the information you actually deserve.WHAT YOU'LL LEARN• What GLP-1 muscle loss actually is — and why it's not just about the medication• Why women over 35 and women in perimenopause face higher risk than almost anyone else in the research• The real percentage of weight lost on semaglutide that can come from lean mass and what the science says you can do about it• Why resistance training is your most powerful muscle-preservation tool on a GLP-1 and exactly what it needs to look like• How to hit your protein targets even when the medication has killed your appetite• Why tracking strength not just weight is the body composition move that changes everything• The long-game stakes: what happens to your metabolism, bone density, and health if muscle loss goes unaddressed• The identity shift that separates women who come out of GLP-1 therapy stronger from those who just end up smaller THIS EPISODE IS FOR YOU IF...• You're on a GLP-1 medication like Ozempic, Wegovy, Mounjaro, or Zepbound and want to protect your muscle• You're a woman over 35 considering a GLP-1 and want to know what you're actually signing up for• You're in perimenopause or menopause and noticing your body responding differently to everything• The scale is going down but something feels off — you feel softer, weaker, more depleted• You want a non-diet, sustainable approach to fitness that works with your body, not against it• You're done starting over and ready to build something that actually lastswww.thestrongherway.com/fitandfueled (use code TSW300) to save $300 off your enrollment as a listener