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If you're a mom over 35 and the scale won't budge no matter how hard you try, this episode is for you.

You're doing all the "right" things—tracking food, working out, cutting carbs—but your body isn't responding like it used to. Sound familiar?

In this episode, we're breaking down exactly why the old "eat less, move more" approach stops working after 35, and what you need to do instead to actually build muscle and lose body fat sustainably.

In This Episode, You'll Learn:

✅ Why your metabolism changes after 35 (and it's not what you think)

✅ The science behind muscle loss and why building muscle is non-negotiable for fat loss

✅ How to eat MORE and still lose fat (yes, really)

✅ Why comparing yourself to your younger body is keeping you stuck

✅ The exact training style that works best for women over 35 (hint: it's not more cardio)

✅ How to let go of all-or-nothing thinking and embrace "good enough"

We're diving into evidence-based research from Dr. Gabrielle Lyon, Dr. Stacy Sims, and Dr. Tyna Moore to give you a science-backed roadmap that actually works with your body—not against it.

This isn't about restriction. It's not about punishing yourself. It's about building strength, supporting your metabolism, and creating sustainable change from the inside out.

What You'll Discover:

The real reason the scale isn't moving: It's not about willpower—it's about muscle loss, hormonal changes, and chronic under-eating that's working against you.

Why muscle is your secret weapon: Building lean muscle is the key to boosting metabolism, improving insulin sensitivity, and losing body fat after 35.

How to train like an athlete (not like you're punishing yourself): Heavy resistance training, sprint intervals, and adequate recovery are what actually work for women over 35.

The protein hack: Most moms aren't eating nearly enough protein. We break down exactly how much you need and why it matters.

Permission to let go: Stop chasing your old body and start building forward. Here's how to measure success without the scale.

Join Fit + Fueled as a podcast insider and get $300 off your enrollment! Use the Code TSW300

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Tired of feeling like a failure because you can't stick to the perfect 5 a.m. morning routine? In this episode of The Strong(HER) Way podcast, fitness and nutrition coach Alisha Carlson debunks the toxic hustle culture around morning routines and reveals why sleep is the most underrated tool for fat loss, muscle building, and hormone health...especially for women in perimenopause.

Discover the science-backed truth about how sleep deprivation sabotages your weight loss goals, disrupts your hormones, and why that Instagram-worthy morning routine might be doing more harm than good. Alisha shares practical strategies for creating a sustainable morning routine for busy moms that prioritizes your health over perfection.

What You'll Learn:

• Why the 5 a.m. club is setting you up for failure (and what to do instead)
• The shocking research on sleep deprivation and fat loss that will change how you approach your mornings
• How perimenopause affects sleep quality and why women over 35 need MORE rest, not less
• The connection between sleep, cortisol, and belly fat storage
• How to build a minimum viable morning routine that actually fits your real life
• Why prioritizing sleep is the key to sustainable weight loss and muscle building
• Practical tips for improving sleep quality during perimenopause

Perfect For:

• High-achieving moms who feel guilty about not waking up at 5 a.m.
• Women in perimenopause struggling with sleep and weight management
• Anyone tired of unrealistic morning routine advice from social media
• Moms who want sustainable health habits, not perfectionistic routines

Ready to feel stronger in your body? Head to thestrongherway.com/fitandfueled to get started! Use coupon code TSW300 to save $300 off your enrollment.

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In this episode of The Strong Her Way, I sit down with Kayla Girgen, rucking expert and author, to break down exactly what rucking is, how it’s different from regular walking, and why it’s one of the most underrated fitness tools for women—especially in their 30s, 40s, and beyond.

Rucking is simply walking with weight, but don’t underestimate it. When done correctly, rucking can improve strength, bone density, cardiovascular fitness, and mental health—without the joint stress of high-impact workouts. Kayla shares her personal journey into fitness and rucking, how to start safely, and the biggest mistakes women make when adding weight to their walks.

We also dive into:

• Why rucking is powerful for fat loss without overtraining
• How outdoor exercise and walking with weight can reduce stress and anxiety
• The importance of proper footwear and gear for injury prevention
• How rucking can be a social activity that builds consistency
• Common myths about exercise, weight loss, and “needing more intensity”
• How women over 35 can use rucking to support bone density and long-term health

Kayla also introduces her new book on rucking, sharing practical, realistic ways to integrate weighted walking into everyday life—without needing more time, more willpower, or extreme workouts.

If you’re looking for a low-impact walking workout that delivers real results for your body and mind, this episode will change how you think about fitness.

Connect with Kayla:

Website: https://kaylagirgenrd.com/

TikTok: https://www.tiktok.com/@kaylagirgenrd

Facebook: https://www.facebook.com/kaylagirgenrdld
Instagram: https://www.instagram.com/kaylagirgenrd/
YouTube: https://www.youtube.com/@kaylagirgenrd

LinkedIn: https://www.linkedin.com/in/kaylagirgen/

Buy her brand new book here! —> https://amzn.to/3LZTMB2