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

Author: Alisha Carlson, Fitness and Nutrition Coach for Moms

Language: en

Genres: Fitness, Health & Fitness, Nutrition

Contact email: Get it

Feed URL: Get it

iTunes ID: Get it

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The Perimenopause Reset: 8 Habits I'm rethinking as a mom over 35
Thursday, 10 September, 2026

Hitting your 40s and perimenopause changes the rules, what worked in your 20s and 30s doesn't always work now. In this episode, Alisha shares eight personal lifestyle shifts she's been experimenting with over the last six months: her relationship with alcohol, prioritizing sleep, hitting a 30g fiber goal, dialing in protein, rethinking coffee on an empty stomach, letting go of carb fear, moving away from bootcamp-style workouts, and shifting into a rest-and-digest mindset.Alisha walks through what she's personally changed and why, then grounds each one in what the research actually says, including where the science is solid and where it's still thin, especially for women in perimenopause specifically. This episode also introduces the "N of one" mindset: why the same habit won't produce the same result in every body, and why that's not a flaw in the advice, it's just biology.WHAT YOU'LL LEARNWhy Alisha is rethinking her relationship with alcohol, and what the research says about alcohol and sleep in perimenopausal women specificallyHow sleep has become the filter for nearly every lifestyle decision, from food timing to workout timingThe 30g/day fiber target, Alisha's real food strategies for hitting it, and why it matters for mood, blood pressure, and cholesterolHer protein goals and go-to high-protein, high-fiber mealsWhat happened when she stopped drinking coffee on an empty stomach, and why she's calling this experiment an "N of one"Why she stopped fearing carbs, and the real connection between carbs, fiber, and cholesterolWhy she moved away from bootcamp and HIIT-heavy training toward more strength-focused, lower-frequency trainingWhat it actually means to shift into a "rest and digest" mindset, and why that's the thread connecting all seven other changesTHIS EPISODE IS FOR YOU IF...You're noticing that habits which used to work for you in your 20s or 30s aren't landing the same way anymoreYou want practical, food-based strategies for hitting fiber and protein goals without obsessive trackingYou're curious about the research on alcohol, carbs, and cholesterol but want it explained honestly, including what's still uncertainYou've been doing high-intensity or bootcamp-style workouts and are wondering if something different might serve you better right nowYou're ready to think of your own body as its own case study instead of copying someone else's plan exactlyIf this episode had you nodding along, especially if you're realizing some of what used to work for you just doesn't anymore, that's exactly the conversation Alisha wants to have with you. Head to strongherway.com/work-with-us to see the different ways you can work together, whether you're just getting curious or ready to go all in with 1:1 coaching.