Strong Is a Mindset: Recent Episodes
Carrie Holland, MD, CPT
This podcast helps smart, busy women like you build a strong body AND a strong mind by leveraging the power of three essential habits: Eating, Moving, and most importantly, Thinking.
Join me. I’m Carrie Holland, a family physician, certified personal trainer, certified health coach, and certified life coach. Each week, I’ll share tools and concepts to help you optimize both your habits and your mindset. My goal is to help you be strong – inside and out.
I take the science (which is plentiful and often confusing) and pare it down to give you what you need to know in order to build muscle, lose fat, exercise, eat healthy, and more. No big words or doctor-speak; I keep fitness simple.
Beyond that, we’re going to uplevel your mindset so that changing your lifestyle is possible. Often, you know what you need to do, but you’re not doing it – I’ve got you covered. While I want you to have a strong body, your mindset matters most. If obstacles like perfectionism, all-or-nothing thinking, lack of self-confidence, or being too busy are getting in the way of you taking action, let’s fix that. Because when you take care of yourself – mentally and physically – everyone around you wins. Especially you.
Come hang out for the fitness advice. Stay for the guidance that will help you change the way you think.
Because strength starts from within. Welcome to the Strong Is a Mindset podcast.
Learn more at carriehollandmd.com.
How often do you watch someone share their morning routine, workout plan, or what I eat in a day videos and think, maybe I should just do what they're doing?
This week, I talk about why copying someone else's routine rarely works the way we hope. Join me today to learn why someone else's healthy habits may not translate to your life, how to focus on the principles behind the routines you admire, and why building your own approach is what creates lasting change. We'll explore how to stop chasing the perfect routine, understand what actually drives your choices, and create habits that fit your life instead of trying to force yourself into someone else's.
Get full show notes, transcript, and more information here: https://carriehollandmd.com/215
Follow me on Facebook and Instagram:
https://www.facebook.com/carriehollandmd
https://www.instagram.com/carriehollandmd/
Have you ever wondered why you keep doing the things you know aren't helping you? Sometimes the hardest habits to change are the ones we understand really well but keep repeating anyway. We know what we want to do differently, we know the habits that would move us closer to our goals, and yet… we still find ourselves doing the same things over and over.
In this episode, I share a coaching story about a client who ate a banana pastry at work even though she doesn't even like bananas. But the truth is, the pastry wasn't really the problem. It was just a clue that there was something deeper going on underneath.
Get full show notes, transcript, and more information here: https://carriehollandmd.com/214
Follow me on Facebook and Instagram:
https://www.facebook.com/carriehollandmd
https://www.instagram.com/carriehollandmd/
How often do you catch yourself arguing with reality? Maybe you keep questioning your decisions, wishing things were different, or waiting for someone else's approval before moving forward. That energy can keep you stuck… even when you know what's true deep down.
In this episode, I share the truths I've stopped arguing over the years - the ideas I kept resisting, debating, or wishing weren't true. From leaving medicine and building a coaching business, to family decisions and personal boundaries, I explain why accepting reality instead of arguing with it is the key to gaining agency over your life.
Get full show notes, transcript, and more information here: https://carriehollandmd.com/213
Follow me on Facebook and Instagram:
https://www.facebook.com/carriehollandmd
https://www.instagram.com/carriehollandmd/
Evenings can feel like a tipping point: one moment your day is going fine, and the next thing 8pm hits and you're reaching for the Goldfish crackers. It's easy to blame the evening for snacks appearing or workouts getting skipped, but what if the real issue has been building all day?
In this episode, I explain why the problem usually isn't your evenings at all. Instead, evenings are just the point where you notice that your mental, emotional, and physical capacity has been quietly draining throughout the day. I break down how decision fatigue, constant problem-solving, and caring for others add up, and how to recognize the real source of those late-day challenges. You'll discover strategies to stop blaming willpower, how to intervene before fatigue hits, and practical ways to structure your day to set your evenings up for success.
Get full show notes, transcript, and more information here: https://carriehollandmd.com/212
Follow me on Facebook and Instagram:
https://www.facebook.com/carriehollandmd
https://www.instagram.com/carriehollandmd/
Do you ever pause and wonder, "Am I getting too comfortable?" Maybe your routines feel easy, your workouts are predictable, or your healthy habits no longer push you, and it leaves you questioning whether progress is slowing or your edge is slipping.
In this episode, I explore the tension between comfort and growth. You'll hear why feeling calm or steady can sometimes trigger self-doubt, how high-achieving women interpret ease as a sign of slipping, and why this feeling often signals that your nervous system is stable rather than that you're failing.
Get full show notes, transcript, and more information here: https://carriehollandmd.com/211
Follow me on Facebook and Instagram:
https://www.facebook.com/carriehollandmd
https://www.instagram.com/carriehollandmd/
Ever feel convinced there's one missing piece - the perfect diet, workout, supplement, or planner - that will finally make everything click? What if the reason you feel stuck isn't that you're missing information, but that you're so focused on finding the next answer that you overlook what's already working right in front of you?
In this episode, I pull apart the urge to search for "the thing" that will solve everything. I explain why that search often gives a false sense of progress, how it can distract you from practicing the habits that already help, and why the most effective changes aren't always exciting.
Get full show notes, transcript, and more information here: https://carriehollandmd.com/210
Follow me on Facebook and Instagram:
https://www.facebook.com/carriehollandmd
https://www.instagram.com/carriehollandmd/
Have you ever caught yourself saying, "That's just the way I am" when it comes to habits, reactions, or personal patterns? On the surface, it might feel like self-knowledge, but often it quietly limits what you think is possible and keeps you stuck in the same behaviors, day after day.
Listen in to learn how to distinguish between identity and behavior, challenge limiting self-statements, and create actionable steps for growth. You'll discover how to spot patterns that feel permanent, shift your language to open possibilities, and take small, deliberate actions that allow your habits and mindset to evolve over time. Most importantly, you'll learn that change is possible and your "just the way I am" label doesn't have to define you.
Get full show notes, transcript, and more information here: https://carriehollandmd.com/209
Follow me on Facebook and Instagram:
https://www.facebook.com/carriehollandmd
https://www.instagram.com/carriehollandmd/
Do you feel stuck in your health and fitness, trying all the "right" strategies, and yet, you aren't seeing the results you hoped for? Sometimes, the biggest shifts don't come from adding more - more workouts, more rules, more tracking - but from stopping the things that quietly hold you back.
In this episode, I'm sharing five things I personally stopped doing that made me healthier. None of them were overnight transformations or drastic life overhauls. Instead, they were small, intentional shifts in mindset and behavior.
Get full show notes, transcript, and more information here: https://carriehollandmd.com/208
Follow me on Facebook and Instagram:
https://www.facebook.com/carriehollandmd
https://www.instagram.com/carriehollandmd/
Do you ever find yourself saying yes to something you don't actually want to do, simply because you feel like you should? That invitation, request, or expectation can quickly feel like a requirement, leaving you exhausted, resentful, and disconnected from what you actually want. Why does this happen, and how can we navigate it without guilt taking over?
In this episode, I explore the difference between invitations, expectations, and obligations, and why so many high-achieving women blur these lines. I share how obligation quietly creeps in, turning optional things into mandatory tasks, and how that affects your time, energy, and peace of mind. This isn't about saying no to everything. It's about making intentional choices that align with your values, rather than defaulting to what you think you should do.
Get full show notes, transcript, and more information here: https://carriehollandmd.com/207
Follow me on Facebook and Instagram:
https://www.facebook.com/carriehollandmd
https://www.instagram.com/carriehollandmd/
Do you find yourself thinking, "I really want to change, but now is not a good time"? Whether it's changing habits, focusing on your health, or tackling big goals, it's easy to postpone yourself when life feels chaotic. But what if waiting for the "perfect moment" is what's keeping you stuck, rather than helping you?
In this episode, I explore why so many women delay taking action until life supposedly calms down, why the feeling of readiness rarely appears, and how the pattern of postponing yourself can quietly become the status quo. I also share why starting while life is messy, busy, and imperfect is actually the path forward, and how postponing often protects you from discomfort… but at a hidden cost over time.
Get full show notes, transcript, and more information here: https://carriehollandmd.com/206
Follow me on Facebook and Instagram:
https://www.facebook.com/carriehollandmd
https://www.instagram.com/carriehollandmd/
Have you ever found yourself in the middle of working toward a goal - whether it's building habits, improving your fitness, or changing your mindset - and suddenly the thought hits: "Maybe I should just quit"? That moment of frustration, doubt, or exhaustion can feel all-consuming, and it's often the place where change derails for so many high-achieving women.
In this episode, I break down why wanting to quit is a completely normal part of the change process, and why it doesn't automatically mean you should stop. We explore the difference between emotional reactions and intentional decisions, the cultural pressure to see rapid results, and the hidden frustration of not feeling immediate progress.
Get full show notes, transcript, and more information here: https://carriehollandmd.com/205
Follow me on Facebook and Instagram:
https://www.facebook.com/carriehollandmd
https://www.instagram.com/carriehollandmd/
Do you ever feel like you can't sit still, even when you finally have the time? Whether it's a moment on the couch, an evening at home, or a free weekend, your brain might be urging you to do one more thing, check one more box, or finish just one more task. What happens when rest feels uncomfortable instead of relieving?
In this episode, I explore why high-achieving women struggle to slow down, why productivity becomes a form of emotional regulation, and how constantly pushing yourself starts to feel necessary, not optional. I share how internalized rules about usefulness and worth make stillness feel threatening, why rest is often delayed until complete exhaustion, and how even small pauses can feel impossible when your nervous system is wired for constant motion.
Get full show notes, transcript, and more information here: https://carriehollandmd.com/204
Follow me on Facebook and Instagram:
https://www.facebook.com/carriehollandmd
https://www.instagram.com/carriehollandmd/
Are you helping because it's truly needed, or because stepping in has become your default? When you're the one who always notices, manages, follows through, and makes sure nothing falls through the cracks, helping can start to feel less like a choice and more like a responsibility you automatically absorb.
In this episode, I'm breaking down over-helping: what it actually looks like, why so many high-achieving women fall into this pattern, and how constantly stepping in can quietly squeeze you out of your own life. While being thoughtful, capable, and dependable are incredible strengths, there's a point where helping too much becomes unsustainable and leaves you mentally, emotionally, and physically overextended.
Get full show notes, transcript, and more information here: https://carriehollandmd.com/203
Follow me on Facebook and Instagram:
https://www.facebook.com/carriehollandmd
https://www.instagram.com/carriehollandmd/
If your schedule gets thrown off, do your habits fall apart too? Whether it's travel, work deadlines, family chaos, or changing routines, it's easy to believe you need life to settle down before you can get back on track. But the truth is, life rarely slows down for long, and waiting for perfect conditions often keeps you stuck in a frustrating cycle of starting over.
In this episode, I break down why being off your routine can feel so destabilizing, why perfectionism often makes it worse, and how thinking you need everything to calm down before you can succeed is one of the biggest mistakes you can make. Your routine will always ebb and flow, but that does not mean your habits have to disappear every time life gets messy.
Listen in this week to learn how to stop using schedule disruptions as a reason to abandon yourself. I'll show you how to think in terms of possibility instead of impossibility, create realistic backup plans, stay flexible without giving up, and keep moving forward even when life feels unpredictable. Because lasting success is not about perfect routines, it's about learning how to stay steady through the inevitable waves of real life.
Get full show notes, transcript, and more information here: https://carriehollandmd.com/202
Follow me on Facebook and Instagram:
https://www.facebook.com/carriehollandmd
https://www.instagram.com/carriehollandmd/
How often do you find yourself overcomplicating your goals or spinning out when life stops cooperating with your "perfect" plan?
We've all been there, thinking that if a habit feels hard or we're not making progress, that it must mean we're failing. What if, in those moments, the solution isn't about looking for a flashy new strategy? What if the most powerful tool you can have is a simple, steady principle to lean on when you're tired, emotional, and overwhelmed?
Join me this week as I unpack five foundational pieces of advice that I come back to again and again in coaching sessions. These aren't just catchy mottos; they're the principles that shape how you navigate hard things and build a life that actually holds up in the real world. Whether you're managing stress, food, exercise, or career overwhelm, these truths are designed to cut through the noise and keep you in the game, especially on tough days.
Get full show notes, transcript, and more information here: https://carriehollandmd.com/201
Follow me on Facebook and Instagram:
https://www.facebook.com/carriehollandmd
https://www.instagram.com/carriehollandmd/
Why does change feel so hard, even when you know exactly what to do? If you've ever thought that the answer is just a better plan, more motivation, or finally getting your timing right, you're not alone. But what if the reason things aren't changing has nothing to do with what you know… and everything to do with how you're showing up when things aren't perfect?
In this episode, I'm reflecting on what I've seen after years of coaching and 200 podcast episodes, and I'm breaking down what actually creates change versus what people think will create change. Because it's not more information, it's not the perfect plan, and it's definitely not waiting for everything to line up. Real change happens in a much less flashy way, and it often looks very different from what most people expect.
Listen in this week to learn what it really takes to change, even when life is busy, messy, and unpredictable. You'll hear why willingness matters more than motivation, how honesty helps you stop spinning in assumptions, and why repetition is the part most people underestimate. I'll walk you through how planning reduces decision fatigue, how self-trust is built through follow-through, and what actually leads to results over time.
Get full show notes, transcript, and more information here: https://carriehollandmd.com/200
Follow me on Facebook and Instagram:
https://www.facebook.com/carriehollandmd
https://www.instagram.com/carriehollandmd/
Have you ever found yourself stuck in a mental tug-of-war when deciding what to eat or how to work out, all because the conditions aren't perfect? What happens when the plan doesn't go as expected and the pressure to get it exactly right starts to weigh on you?
In today's episode, I'm diving into the small, everyday moments where the pressure of making the "right" choice can feel overwhelming, and why those moments often trip us up. If you've ever spiralled over a minor decision, like what to eat for dinner or whether to push through your workout when you're exhausted, this episode is for you.
Tune in this week to learn how to take the pressure off your decisions, especially when the conditions aren't perfect. I unpack the difference between making a decision that aligns with your reality and getting caught in the pressure of perfection, and show you why it's not about getting it right every time, but about making a choice and moving forward with consistency.
Get full show notes, transcript, and more information here: https://carriehollandmd.com/199
Follow me on Facebook and Instagram:
https://www.facebook.com/carriehollandmd
https://www.instagram.com/carriehollandmd/
What does it actually mean to be "on track"? Is it perfect eating, zero missed workouts, and everything going exactly as planned… or is it something else entirely?
In this episode, I'm unpacking why so many of you feel like you're constantly falling off track, even when you're doing a lot of things right. The truth is, most of the time, the issue isn't your effort. It's your definition.
Listen in this week to learn why defining "on track" as perfect keeps you stuck in an on-off cycle, how all-or-nothing thinking and only counting your best days distorts your progress, and why the reset mentality adds more drama than it solves. Most importantly, you'll learn how to build a definition of "on track" that actually fits your life so you can stop starting over and just keep going.
Get full show notes, transcript, and more information here: https://carriehollandmd.com/198
Follow me on Facebook and Instagram:
https://www.facebook.com/carriehollandmd
https://www.instagram.com/carriehollandmd/
Ever have a day or weekend where things feel a little off, and your first thought is, "Okay, now I need to get serious"? That urge to tighten everything up, eat "perfectly," or push harder in your workouts can feel productive in the moment, but what if it's actually the thing keeping you stuck?
In this episode, I'm breaking down the pattern of 'making up for it' - why it shows up so quickly after things don't go as planned, why it feels like the responsible thing to do, and what's really driving that urgency underneath the surface. Because most of the time, it's not about the food or the missed workouts. It's about what you're making it mean about you.
Listen in to learn why overcompensating creates more instability instead of less, how it reinforces the all-or-nothing cycle with food and exercise, and why the urge to 'make up for it' is often about proving something to yourself. You'll also learn how to return to your baseline without turning it into a big reset, how to spot the difference between neutral action and repayment, and how building self-trust comes from responding steadily instead of reacting intensely.
Get full show notes, transcript, and more information here: https://carriehollandmd.com/197
Follow me on Facebook and Instagram:
https://www.facebook.com/carriehollandmd
https://www.instagram.com/carriehollandmd/
Ever find yourself wondering if your workout counts unless it's intense enough? What if taking it easy is actually the key to long-term success?
In this episode, I share my experience with the pressure to make every workout count and why easing up can actually be the best thing for your long-term fitness. It's not about pushing yourself to the limit every single time. It's about consistency and sustainability.
Listen in to discover why showing up consistently matters more than pushing yourself to the extreme every time, why sometimes the best thing you can do is take it easy, and how shifting your focus from intensity to sustainability can help you stay on track long-term. You'll also learn how to let go of perfection, stop the comparison trap, and start honoring your body's needs instead of punishing it.
Get full show notes, transcript, and more information here: https://carriehollandmd.com/196
Follow me on Facebook and Instagram:
https://www.facebook.com/carriehollandmd
https://www.instagram.com/carriehollandmd/
Strength training doesn't have to be complicated. But it can feel confusing when you're trying to figure it out on your own.
Questions like how heavy you should be lifting, how to structure your workouts, or how to work toward a pull-up come up all the time. And in this episode, I answer some of the most common strength training questions I hear from my clients and coaching community so you can train with more clarity and confidence.
Listen in this week to learn how to progress when the next dumbbell feels too heavy, how to know if the weight you're lifting is challenging enough, and how to protect your joints while still getting stronger. I'll also explain why soreness isn't required for progress, how long your workouts actually need to be, and how to structure your strength training across the week so it fits into real life.
Get full show notes, transcript, and more information here: https://carriehollandmd.com/195
Follow me on Facebook and Instagram:
https://www.facebook.com/carriehollandmd
https://www.instagram.com/carriehollandmd/
Have you ever had the thought, I feel like I'm failing at everything?
That thought often shows up quietly. It might be when you're finishing work late at night, standing in the kitchen after a chaotic evening, or replaying moments from the day that didn't go the way you wanted. And even when nothing is actually falling apart, it can still feel like you're behind somewhere, at work, at home, with your health, or in your relationships.
Listen in this week as I unpack why so many high-achieving women fall into this pattern. You'll learn why trying to be excellent in every role at the same time creates an impossible standard, how the math of time and energy makes that expectation unsustainable, and why the feeling of "failing at everything" is often a distortion rather than reality. I'll also share a simple way to interrupt that spiral so you can evaluate your day more clearly and focus your energy on what actually matters next.
Get full show notes, transcript, and more information here: https://carriehollandmd.com/194
Follow me on Facebook and Instagram:
https://www.facebook.com/carriehollandmd
https://www.instagram.com/carriehollandmd/
You're not falling behind. You might just be tired.
There's a version of fatigue we don't talk about much. Not burnout. Not depression. Not quitting. Just a quiet, steady flatness that shows up after you've been responsible, consistent, and high functioning for a long time. And in this episode, I break down why high-achieving women often misinterpret that feeling as slipping and respond by escalating when escalation isn't actually what's needed.
Tune in this week to hear the difference between a discipline problem and a capacity problem, why steady can feel uncomfortable when you're used to momentum, and how to calibrate your effort instead of automatically tightening things up. You'll learn how to tell whether you're truly off track or simply in a maintenance season, and why protecting what you've built may be the most strategic move you can make right now.
Get full show notes, transcript, and more information here: https://carriehollandmd.com/193
Follow me on Facebook and Instagram:
https://www.facebook.com/carriehollandmd
https://www.instagram.com/carriehollandmd/
You might not be stuck because you're doing too little. You might be stuck because your effort is scattered.
When progress feels slow or uncertain, it's tempting to zoom in on details and start tweaking. But productive and effective are not always the same thing. And in this episode, I break down what actually drives results in weight loss, strength training, habit change, burnout, and confidence.
Listen in this week to hear why we get pulled toward things that feel controllable or impressive, like macro splits, perfect programs, better planners, or waiting to feel motivated, and why those aren't the real drivers of change. You'll also learn how to simplify your approach, where to redirect your energy, and why repetition and consistency outperform intensity and optimization over time.
Get full show notes, transcript, and more information here: https://carriehollandmd.com/192
Follow me on Facebook and Instagram:
https://www.facebook.com/carriehollandmd
https://www.instagram.com/carriehollandmd/
Have you ever found yourself thinking, "I just need a jumpstart," or "If the scale would move, I'd feel more motivated"? On the surface, that sounds completely reasonable. Of course you want to see that your effort is working. But most of the time, there's something deeper happening underneath that thought.
In this episode, I unpack what "I just need to see results" usually really means in weight loss. I show you how to stay steady when things feel uncertain, and build something that actually holds up when real life shows up.
Tune in this week to learn how to shift from chasing early wins to building real self-trust. I walk you through the difference between outcome-based motivation and follow-through-based confidence, why so many people abandon plans not because they failed, but because the reassurance faded, and how redefining what counts as progress can change your entire experience with weight loss.
Get full show notes, transcript, and more information here: https://carriehollandmd.com/191
Follow me on Facebook and Instagram:
https://www.facebook.com/carriehollandmd
https://www.instagram.com/carriehollandmd/
Being hard on yourself probably worked at some point in your life. It helped you perform, push through, and get results. But if that same pressure now feels exhausting, heavy, or like it's quietly working against you, this episode is for you.
In this episode, I unpack the quieter, socially rewarded version of being hard on yourself; the kind that looks like discipline, high standards, and responsibility. You'll hear why this approach works for a long time, why it starts to feel so heavy as life gets fuller, and why questioning it can feel unsettling.
Tune in this week to hear why being hard on yourself isn't working anymore, and the fear so many high-achieving women experience around letting go of the pressure they're used to. You'll also learn what self-compassion actually looks like in real life, why it's not the opposite of discipline, and how it helps you stay engaged instead of burning out or shutting down.
Get full show notes, transcript, and more information here: https://carriehollandmd.com/190
Follow me on Facebook and Instagram:
https://www.facebook.com/carriehollandmd
https://www.instagram.com/carriehollandmd/
Have you ever thought, "I know what to do… so why does this still feel hard?"
In this episode, I'm talking about that uncomfortable middle space where progress feels slow, quiet, and honestly, a little underwhelming. The phase where nothing dramatic is happening, there's no clear payoff yet, and it's tempting to assume that what you're doing isn't really working.
Instead of another episode about what to do or how to do it better, I slow things down and talk about what sits underneath real, lasting progress. Join me to learn why sustainable progress rarely comes from perfect plans or big overhauls, why the gap between knowing and doing is where so many people get stuck or start doubting themselves, and what it actually takes to keep going when there's no immediate feedback telling you that you're on the right track.
Get full show notes, transcript, and more information here: https://carriehollandmd.com/189
Follow me on Facebook and Instagram:
https://www.facebook.com/carriehollandmd
https://www.instagram.com/carriehollandmd/
Have you ever started a clean eating plan that felt amazing at first, only to watch it completely unravel when life got stressful?
For a lot of women, clean eating works… until it doesn't. And when it stops working, it usually has less to do with food than you think. In this episode, I break apart something that comes up constantly with clients and gets oversimplified in the nutrition world: the pattern of clean eating that starts out feeling stabilizing, then slowly becomes something fragile that takes a lot more effort to maintain.
Tune in this week to learn how to recognize the clean eating cycle that keeps so many women stuck. You'll hear why food rules feel comforting when life is messy (and why that's a problem), and what sustainable eating actually looks like. If you've ever felt like clean eating started out supportive but ended up holding you down, this episode will help you understand why and what to do about it.
Get full show notes, transcript, and more information here: https://carriehollandmd.com/188
Follow me on Facebook and Instagram:
https://www.facebook.com/carriehollandmd
https://www.instagram.com/carriehollandmd/
Have you ever noticed how some days, food just takes up way too much mental space? You're eating your meals, trying to make good choices, but your brain keeps coming back to food. You're bargaining with yourself, negotiating what you can have later, or replaying what you already ate.
For most women, when food feels loud, the instinct is to clamp down harder, add more rules, or try to white-knuckle through with willpower. But that tightening and overcorrecting doesn't work. What actually quiets things down is steadiness. And one of the most effective, underutilized ways to create that day-to-day steadiness in your nutrition is protein.
Join me this week to learn why eating feels harder than it should, and how one simple nutritional shift can create more steadiness in your eating. I'll also show you how to use protein as a support strategy instead of another rule to micromanage, and what it looks like when protein is actually working in your life.
Get full show notes, transcript, and more information here: https://carriehollandmd.com/187
Follow me on Facebook and Instagram:
https://www.facebook.com/carriehollandmd
https://www.instagram.com/carriehollandmd/
It's January, which means you're probably thinking about your diet. Maybe you've calculated your macros, set your eating window, or created a list of food rules to follow. But here's what happens every year: Work gets busy. Kids' sports ramp up. Life gets messy. And suddenly that "perfect" plan feels impossible to maintain.
The truth is, you don't need a better nutrition plan. You just need one that works on your best days and your worst days.
Join me this week as I break down why so many January diet attempts fail by February and offer a completely different approach to changing how you eat. You'll discover the three nutrition basics that create real stability, and how, once you nail these basics, consistency stops feeling like something you have to fight for every single day.
Get full show notes, transcript, and more information here: https://carriehollandmd.com/186
Follow me on Facebook and Instagram:
https://www.facebook.com/carriehollandmd
https://www.instagram.com/carriehollandmd/
Most of us walk into January with big plans and even bigger expectations. But by the time real life kicks back in - the emails, the schedules, the kids' activities - those shiny new goals start feeling a lot less manageable than they did on January 1st.
This week, we're talking about the only three things you actually need to change your life in 2026. Not 12 resolutions, not a complete life overhaul. Just three non-negotiables that will make this the year you actually follow through.
Join me on this episode as I share a different approach to creating lasting change that doesn't rely on willpower or perfect circumstances. You'll discover why the January overhaul approach sets you up to fail, and how to create habits that work even when you're tired, stressed, or overwhelmed. You'll learn specific strategies for each non-negotiable that you can implement immediately, plus a simple follow-through system that keeps you consistent all year long.
Get full show notes, transcript, and more information here: https://carriehollandmd.com/185
Follow me on Facebook and Instagram:
https://www.facebook.com/carriehollandmd
https://www.instagram.com/carriehollandmd/
As another year comes to a close, it's easy to jump straight into planning what you'll do differently next time. But what about all the lessons you've already learned? What about the moments that shifted your thinking, the habits that actually stuck, and the mindset work that made a real difference in how you showed up for yourself?
In this episode, I'm sharing a best-of collection from the Strong Is a Mindset podcast. I've pulled together the most powerful moments from this past year: the ones you shared, replayed, and messaged me about because they stuck with you. We've covered a lot of ground together this year, so let's look back at what is possible when you keep showing up for yourself, one thought, one choice, and one habit at a time.
Listen in this week to hear nuggets of wisdom on everything from breaking habits to rethinking overachieving to keeping it all together when life gets messy. You'll be reminded of strategies for handling the little things that derail progress, why white-knuckling through challenges is actually a sign something's off, and how the work you do on your mind isn't separate from the work you do on your body.
Get full show notes, transcript, and more information here: https://carriehollandmd.com/184
Follow me on Facebook and Instagram:
https://www.facebook.com/carriehollandmd
https://www.instagram.com/carriehollandmd/
Are you hiding in the bathroom right now, taking a break from the holiday chaos? If you are, I get it.
This time of year has a way of turning even the most organized person into an overwhelmed, overfunctioning machine. You're trying to keep all the traditions alive, cook the perfect meals, buy thoughtful gifts for everyone, manage everyone's emotions, and somehow make it all look effortless. So, if the holidays feel more exhausting than they do magical, you're in the right place.
Join me this week as I explore why we turn this season into a performance instead of a time to actually enjoy ourselves, and how to stop overcomplicating the holidays. You'll discover why doing more doesn't create more meaning, the deeper emotions that often hide underneath all the overdoing, and how to let the holidays be exactly what they are - nothing more, nothing less.
Get full show notes, transcript, and more information here: https://carriehollandmd.com/183
Follow me on Facebook and Instagram:
https://www.facebook.com/carriehollandmd
https://www.instagram.com/carriehollandmd/
Have you ever given up on yourself before you even tried? That quiet moment where you think, "I already know how this is going to go"?
Maybe it's about that workout you planned, the healthy lunch you packed, or the boundary you intended to set. The truth is, you're not failing in the moment. You're giving up before you even get there. I call this "pre-resignation," and once you see it, you can't unsee it.
Tune in this week to discover why pre-resignation happens, and why it feels like truth instead of a choice. You'll learn why your protective self is faster than your growth-focused self, and how to recognize which version of you is making your decisions. Most importantly, you'll walk away with a simple but powerful way to interrupt this cycle and stop giving up before you even start.
Get full show notes, transcript, and more information here: https://carriehollandmd.com/182
Follow me on Facebook and Instagram:
https://www.facebook.com/carriehollandmd
https://www.instagram.com/carriehollandmd/
What if December overwhelm isn't about your lack of discipline, but about carrying too much?
If you're feeling like time is speeding up while the pressure to do more keeps rising, you're not alone. In this episode, I'm addressing the reality of how heavy this season gets when you're taking your already busy life and adding all the holiday hoopla on top of it. Here's what I want you to hear loud and clear: there's nothing wrong with you if you feel strain at this time of year.
Listen in this week to learn practical ways to pull yourself out of the holiday stress cycle without adding another project to your plate. You'll hear why that familiar frantic spinning happens every December, and how to recognize when you're hitting your limit before you reach the breaking point.
Get full show notes, transcript, and more information here: https://carriehollandmd.com/181
Follow me on Facebook and Instagram:
https://www.facebook.com/carriehollandmd
https://www.instagram.com/carriehollandmd/
The week after Thanksgiving can feel like a blur. You're still full from turkey and pie, your schedule feels off, and suddenly December is staring you in the face with its holiday parties, school concerts, and cookies everywhere you turn.
This week, I'm addressing that familiar temptation to throw up your hands and decide to "just deal with it in January." If you, like so many other women, believe that December has to be a throwaway month where all your hard-earned habits go out the window, this episode is for you.
Join me on this episode to discover why so many women slip into resignation mode when December rolls around, and how the real culprit isn't your busy schedule or endless food. You'll hear how to build small but significant practices that keep you grounded even when your routine looks different, and why who you choose to be in December shapes your experience and determines whether you end the year feeling steady or depleted.
Get full show notes, transcript, and more information here: https://carriehollandmd.com/180
Follow me on Facebook and Instagram:
https://www.facebook.com/carriehollandmd
https://www.instagram.com/carriehollandmd/
Do you ever walk into a family gathering feeling confident and capable, only to find yourself 30 minutes later scrubbing dishes to avoid conversation or saying yes to things you don't want to do?
In this episode, I'm addressing something that affects every single one of us during the holidays but that we usually don't name - the version of you that shows up when you're back in an old environment. You walk into your childhood home or your in-laws' house, and suddenly you're not the confident adult you've become. You're slipping back into old roles you thought you'd outgrown, whether that's the helper, the peacekeeper, or the one who cleans up to avoid vulnerable conversations.
Join me this week to discover why your brain defaults to these old patterns, how your primitive brain's need for safety drives you back into outdated roles, and most importantly, how to bring the present version of yourself to the table. You'll learn practical tools for staying grounded when everything around you is pulling you back into who you used to be, so you can leave holiday gatherings feeling steady and proud instead of depleted.
Get full show notes, transcript, and more information here: https://carriehollandmd.com/179
Follow me on Facebook and Instagram:
https://www.facebook.com/carriehollandmd
https://www.instagram.com/carriehollandmd/
So you've done all the mindset work: read the books, listened to the podcasts, practiced the tools… only to find yourself slipping back into old patterns.
Maybe it's a critical voice that resurfaces during stress, or that familiar spiral of negative thinking that you thought you'd conquered. If this sounds like you, I have good news: you're not failing when old thoughts show up. The truth is, progress in mindset work looks different than we expect.
Tune in this week to learn why your old thought patterns keep showing up and what to do when they do. You'll hear why the goal isn't to eliminate all negative thoughts, why progress in mindset work is far more subtle than you might expect, and simple tools I use to catch myself before spiraling out.
Get full show notes, transcript, and more information here: https://carriehollandmd.com/178
Follow me on Facebook and Instagram:
https://www.facebook.com/carriehollandmd
https://www.instagram.com/carriehollandmd/
Have you ever noticed how we willingly sign up for a very specific type of pain, when in general, pain is the very thing we spend our lives trying to avoid?
We crawl out of warm beds to lift heavy things. We run until our lungs burn. We push ourselves to the point of exhaustion. And we do it on purpose. This willingness to choose pain on purpose is one of the greatest lessons that exercise can teach us, and it got me thinking about the profound lessons hidden in our choice to embrace physical discomfort.
Listen in this week to hear how every rep, every mile, and every bead of sweat is teaching you something beyond fitness. You'll discover why willingly walking into discomfort changes your brain's relationship with pain, how physical challenges teach you to handle emotional challenges, and what your workout habits reveal about how you handle challenges everywhere else in your life.
Get full show notes, transcript, and more information here: https://carriehollandmd.com/177
Follow me on Facebook and Instagram:
https://www.facebook.com/carriehollandmd
https://www.instagram.com/carriehollandmd/
What if that moment your brain starts screaming "This is too hard" when you're trying to change a habit isn't failure? What if it's actually the exact moment where real change happens?
Most people walk away at this point, convinced they need a better plan or more willpower, but they're missing the crucial piece that makes habit change actually stick. While everyone gets laser-focused on perfect macro splits, new tracking apps, and detailed meal prep systems, they're overlooking what really matters: how you think when things get uncomfortable.
Tune in this week to learn why habit change requires both a solid strategy and the mindset to stick with it when your brain inevitably freaks out. You'll hear why your plan is useless if your brain isn't on board when discomfort hits, how the right thinking gives you staying power, and why you need willingness, not willpower.
Get full show notes, transcript, and more information here: https://carriehollandmd.com/176
Follow me on Facebook and Instagram:
https://www.facebook.com/carriehollandmd
https://www.instagram.com/carriehollandmd/
You start a new workout program with all the excitement in the world. The spreadsheet is color-coded, your meal prep containers are lined up perfectly, and you've got that brand new notebook with matching pens ready to track every detail.
For those first few weeks, you're unstoppable. Checking boxes, hitting targets, feeling like you've finally cracked the code. Then something shifts. The salads taste boring, your fancy notebook sits unopened, and you're already negotiating with yourself about tomorrow's workout. This isn't a moral failing or a lack of willpower - it's your brain chemistry at work.
Tune in this week to learn how dopamine affects your motivation and why it's working against you. I break down why your brain loves starting but hates maintaining, how to find satisfaction in the "boring" habits that actually change your life, and simple strategies to retrain your brain for long-term success.
Get full show notes, transcript, and more information here: https://carriehollandmd.com/175
Follow me on Facebook and Instagram:
https://www.facebook.com/carriehollandmd
https://www.instagram.com/carriehollandmd/
Pushing harder isn't working. Despite your best efforts, you're still stuck in the same patterns: starting strong then quitting, living in extremes, or running yourself into the ground.
If you've ever waited for the "perfect time" to start something, thrown in the towel after one slip-up, or pushed yourself to exhaustion because "that's just what it takes," this episode is for you. The belief that more effort equals better results keeps you trapped in cycles that leave you exhausted and frustrated. Most high achievers live by this belief, nodding knowingly when they hear it out loud, yet continuing to grind away hoping things will finally fall into place.
Listen in this week to hear the three biggest traps that are currently keeping you stuck. You'll learn how each trap operates differently, and you'll gain practical tools to recognize these patterns and choose different ways of thinking that actually move you forward instead of keeping you spinning in the same exhausting loops.
Get full show notes, transcript, and more information here: https://carriehollandmd.com/174
Follow me on Facebook and Instagram:
https://www.facebook.com/carriehollandmd
https://www.instagram.com/carriehollandmd/
Most people carry around a mental scorecard of their failed attempts. Every diet that fell apart, every workout routine that fizzled out, every promise to stop snacking that ended with your hand in the chip bag - they all stack up as evidence that maybe you're just not cut out for lasting change.
Your brain uses this track record like a crystal ball, predicting that your next attempt will end the same way. And when you're stuck in that loop of trying and failing, it becomes harder to trust yourself each time you want to try again. The real challenge with habit change isn't finding the perfect program or the right motivation. It's believing you can actually stick with it when your history says otherwise.
Join me this week to discover how to stack small wins, expect discomfort, and keep moving forward even when belief feels far away. If you're tired of starting over and ready to build lasting habits (even if you don't fully believe you can yet), this episode is for you.
Get full show notes, transcript, and more information here: https://carriehollandmd.com/173
Follow me on Facebook and Instagram:
https://www.facebook.com/carriehollandmd
https://www.instagram.com/carriehollandmd/
When life gets overwhelming, there's a natural human tendency to look around and wait for someone to fix it. But that waiting becomes a trap - a comfortable but suffocating space where you convince yourself that your circumstances will magically improve. And while you wait, the years slip by and nothing changes.
Join me this week as I share seven words from David Goggins' book Can't Hurt Me that completely shifted my perspective. You’ll discover practical ways to stop making excuses, own your choices, and focus on solutions instead of living in your problems. Most importantly, you'll understand why taking control of your life - even when it's messy and imperfect - is the most empowering thing you can do for yourself.
Get full show notes, transcript, and more information here: https://carriehollandmd.com/172
Follow me on Facebook and Instagram:
https://www.facebook.com/carriehollandmd
https://www.instagram.com/carriehollandmd/
What if that constant feeling that you're not doing enough is actually the very thing that's breaking you down?
Join me this week as I tackle the paradox of sufficiency and why your pursuit of “more" often backfires and leaves you with less.
You’ll learn how we've been conditioned to believe that our worth equals our output, creating a cycle where rest feels dangerous and stopping feels like failure, and practical tools for defining what sufficiency looks like in your life, because here's the truth: you cannot out-hustle the belief that you're not enough.
Get full show notes, transcript, and more information here: https://carriehollandmd.com/171
Follow me on Facebook and Instagram:
https://www.facebook.com/carriehollandmd
https://www.instagram.com/carriehollandmd/
The roller coaster of healthy habits is exhausting. You're either completely on track with your workouts, meal prep, and sleep schedule, or you're completely off: avoiding the scale, eating whatever's easiest, and telling yourself you'll deal with it later.
Most high achievers experience this pendulum swing because our brains are wired to chase immediate rewards. When work blows up or life gets messy, we default to what gives us the fastest payoff - answering emails at 10 p.m. instead of going to bed, or finishing projects instead of heading to the gym.
The good news is that breaking this cycle doesn't mean preventing every slip or creating stricter rules. Tune in this week to learn why you find yourself stuck in the on-again, off-again cycle with your healthy habits, how both extremes of the pendulum offer temporary comfort but keep you stuck, and tools that will keep you from abandoning yourself.
Get full show notes, transcript, and more information here: https://carriehollandmd.com/170
You've read the books, tracked the data, and analyzed your patterns. You can explain exactly why you eat when stressed, skip workouts, or stay up scrolling. Yet week after week, nothing changes.
That gap between your sharp awareness and your stuck behavior has a name: insight paralysis.
Tune in this week to learn why awareness alone keeps you stuck and concrete tools to bridge the gap between knowing and doing. Most importantly, you'll discover how to stop circling the same thoughts and start taking the tiny actions that actually create change.
Get full show notes, transcript, and more information here: https://carriehollandmd.com/169
If you're wondering why you keep falling into the same patterns with your health and fitness goals, you're not alone.
After coaching countless physicians, lawyers, executives, and entrepreneurs, the same handful of recurring struggles comes up over and over again. That’s why, this week, I'm sharing the top five struggles my clients face when they change their habits, plus the tools to overcome them.
Join me on the podcast today to learn concrete tools, actionable strategies, and mindset shifts you can practice immediately.
Get full show notes, transcript, and more information here: https://carriehollandmd.com/168
Have you ever caught yourself thinking that if you just had the right fitness tracker, the perfect app, or the latest gadget, your health and fitness goals would finally click into place?
I get it. Data feels safe. Numbers feel concrete. When everything about your body, health, fitness, and weight loss feels unpredictable, numbers might feel like a lifeline. But here's the truth: Your Oura ring won't get you to bed earlier. Your food tracking app won't put vegetables on your plate. And your CGM won't stop you from reaching for those M&Ms.
Tune in this week to learn about how you might be over-scientizing weight loss - a phenomenon I see repeatedly with clients who fill their homes with gadgets, but aren't using that information to guide or change their actions.
Get full show notes, transcript, and more information here: https://carriehollandmd.com/167
Have you ever found yourself obsessing over every single bite of food you eat?
When you've imposed rigid rules around healthy eating, the very thing meant to make you feel better ends up making you miserable. The constant mental checklist and fear of messing up takes up way too much brain space, and that’s why this week, I’m exploring why perfectionism around food backfires, especially for high-achievers who apply their usual excellence to every bite they take.
Listen in this week to discover why sometimes our pursuit of healthy eating can actually backfire – and more importantly, how to fix it.
Get full show notes, transcript, and more information here: https://carriehollandmd.com/166
That old photo where you looked amazing might be lying to you. You know the one - where your arms looked defined, your waist looked tiny, and you got compliments everywhere you went. The photo that makes you think, “I want that body back,” while forgetting that you were actually exhausted, hungry, and missing out on life just to maintain it.
This disconnect between looking good and feeling terrible is something I see constantly in my coaching practice.
Tune in this week to discover why your brain tricks you into wanting a body that made you miserable, and more importantly, how to create a version of yourself that both looks good and feels amazing.
Get full show notes, transcript, and more information here: https://carriehollandmd.com/165
This episode tells the powerful story of a client who transformed not just her body, but her entire approach to life after a single dinner changed her perspective. After years of yo-yo dieting and trying programs like Optavia, she came to coaching wanting something different.
Listen in this week to hear exactly what happens when someone decides their own opinion matters most. Her story demonstrates that real, lasting change isn't about willpower or perfection. It’s about becoming someone who sticks to the commitments they make to themselves.
Get full show notes, transcript, and more information here: https://carriehollandmd.com/164
The disconnect between wanting to exercise, eat better, or sleep more and actually doing it can feel incredibly frustrating. You know these things matter, you genuinely want them in your life, but somehow they keep getting pushed aside.
Listen in this week to learn how to recognize the difference between "I don't have time" and "This isn't a priority right now," and why that distinction gives you back your power. Most importantly, you'll learn practical ways to start aligning your daily choices with your true priorities, even if it means making uncomfortable trade-offs.
Get full show notes, transcript, and more information here: https://carriehollandmd.com/163
That window between getting home from work and going to bed can feel like clocking into a second full-time job.
The second shift - your role as mother, wife, pet parent, chauffeur, chef, and manager of all the things - is emotionally charged and exhausting. You're physically tired from your day, legitimately hungry from meals eaten hours ago, and experiencing mental whiplash from switching between your structured work role and the emotional labor of caregiving. Add decision fatigue from making thousands of choices throughout the day, and it's no wonder your brain defaults to takeout, cereal, or wine and popcorn.
Tune in this week to learn practical strategies to transform this chaotic time into something more manageable and grounded.
Get full show notes, transcript, and more information here: https://carriehollandmd.com/162
Have you ever noticed how exhausting it is to fight against your emotions?
Whether it's trying to resist a craving, suppress anxiety, or push through difficult feelings, the constant battle is draining. And here's the truth: fighting against discomfort actually makes things harder. But what if there was another way?
This episode was inspired by a surprising conversation with my 12-year-old son after his first 5k race, where a simple statement captured something profound about how we handle discomfort in every area of our lives.
Get full show notes, transcript, and more information here: https://carriehollandmd.com/161
Have you ever noticed how easily we break promises to ourselves?
Maybe it's the workout you swore you'd do this morning, the meal prep you planned for Sunday, or the evening routine you promised to stick to. Each time we break these promises, we're doing more damage than we realize. It's not just about the missed workout or the skipped meal prep – it's about the relationship we're building with ourselves.
If you've ever felt stuck in a cycle of making and breaking promises to yourself, this episode is your roadmap to breaking free.
Get full show notes, transcript, and more information here: https://carriehollandmd.com/160
White-knuckling through food cravings is what happens when you try to manage an urge by force alone, without any skill, strategy, or self-awareness to back it up. It's holding on with all your might and hoping the urge ends, treating every craving like a threat that must be shut down immediately.
Join me this week to discover how to be in the presence of a food urge without needing to fight it, fix it, or feed it. You’ll hear how real growth happens when you stop white-knuckling through your cravings, and I share practical tips that will help you transform your relationship with cravings from a battle into peace.
Get full show notes, transcript, and more information here: https://carriehollandmd.com/159
The post-vacation spiral is real. The guilt about what you ate, the dread of your inbox, the feeling that you need to “make up” for enjoying yourself... it's exhausting, and it's not serving you. So before you reach for that juice cleanse or promise yourself double workouts for the next month, let's talk about what you really need right now.
Join me this week to learn how your current vacation re-entry mentality might be working against you, and how to re-establish your habits without going to extremes or starting over. You’ll learn why the first 48 hours after vacation set the tone for your entire re-entry and how to use them wisely, and what to do with those big realizations that often surface during time away.
Get full show notes, transcript, and more information here: https://carriehollandmd.com/158
The strength training world is buzzing with conflicting advice about protein timing, carb loading, and whether you need to eat in a surplus to see results. With influencers pushing everything from 1.4 grams of protein per pound to keto approaches for muscle building, it's no wonder so many women feel confused about what actually works.
This week, I’m breaking down exactly what you need to know about eating to build muscle.
We’ll look at what the research actually says versus what's become accepted practice in the fitness world, and I'll also address the biggest misconception I see with my clients: the fear that eating carbs while lifting will make them gain fat.
Get full show notes, transcript, and more information here: https://carriehollandmd.com/157
Stress happens. Progress vanishes. Or at least it feels that way.
This episode is about what happens when something in your life makes it feel like all the coaching, all the mindset work, all the new pathways you've laid just disappear.
Join me this week as I remind you that the work isn't about never falling off track. It's about remembering how to get back on track and doing it with more grace and awareness and compassion each time.
Get full show notes, transcript, and more information here: https://carriehollandmd.com/156
This week, I share the results of a 40-day family experiment where we eliminated all added sugar from our diet.
Taking on this challenge with my husband and two sons revealed surprising insights about our eating habits and relationship with sugar that extended far beyond the initial 40-day period.
If you’re thinking about going sugar-free or trying any type of time-limited challenge, this episode is for you.
Get full show notes, transcript, and more information here: https://carriehollandmd.com/155
Many of us understand theoretically that our mindset impacts our results, but knowing how to actually change our thinking is a different challenge. Through my experience as a coach and my own personal development journey, I've discovered that meaningful mindset shifts happen when we have practical tools to guide us. Specifically, a tool I share with you in this episode called the AVD framework.
As you'll hear, this tool isn't about forcing positive thinking or dismissing valid feelings - it's about creating space to choose your response intentionally while honoring where you are right now.
Get full show notes, transcript, and more information here: https://carriehollandmd.com/154
How often do you experience two competing desires at once? Maybe you want to eat the cake, but you also want to reach your physique goals. Do you make either one of those desires wrong for existing?
This internal tug-of-war between immediate pleasure and long-term progress is something I see consistently in my coaching practice. Having competing desires around food and body goals doesn't mean there's anything wrong with you – it makes you human.
In this episode, I break down how to hold space for competing desires without shame or self-judgment. I share practical mindset tools for making intentional food choices, including how to slow down, create awareness, and choose from a place of empowerment rather than restriction. We’ll also explore why resentment develops and how to shift from feeling deprived to feeling in control of your decisions.
Get full show notes, transcript, and more information here: https://carriehollandmd.com/153
Content warning: This episode includes discussion of suicide, which may be sensitive for some listeners. If you are experiencing difficult emotions, please know that help is available.
Mental health is just as critical as physical health, yet we rarely give it the same attention. In my conversation with Dr. Michelle Chestovich this week, we dive into the reality that many of us are falling apart inside while appearing perfectly functional on the outside. This paradox affects countless high-achieving women who feel pressured to hold everything together, even as they're drowning.
In this raw and honest conversation, we explore why asking for help feels so difficult, especially for high-achieving women. We break down what real self-care actually means (hint: it's not just bubble baths), how to honor your needs without guilt, and practical steps to take when you're not okay.
Get full show notes, transcript, and more information here: https://carriehollandmd.com/152
Confused about how to maintain or build muscle during perimenopause and menopause? You’re not alone. With so many conflicting messages from experts, social media influencers, and research articles, it's hard to know what approach actually works.
In this episode, I dive into what's actually happening in your body during perimenopause and menopause, particularly how declining estrogen, progesterone, and testosterone affect your muscle mass, bone density, and overall health. I break down the biology in simple terms so you can understand why these changes matter and what you can do about them.
Listen in this week as I explore evidence-based approaches to exercise during this life stage, including strength training, cardio, HIIT, and SIT.
Get full show notes, transcript, and more information here: https://carriehollandmd.com/151
Have you ever felt overwhelmed by the constant flood of conflicting health and fitness advice? After 150 episodes of the podcast, I've noticed certain truths that consistently rise to the surface—truths that could transform your relationship with nutrition, fitness, and yourself.
In this milestone episode, I'm stepping back to reflect on what I've learned from coaching hundreds of women and creating 150 podcast episodes. These aren't just random tips or trendy advice—they're the fundamental principles I wish I could bottle up and send to every woman struggling to change her life.
Get full show notes, transcript, and more information here: https://carriehollandmd.com/150
Do you feel like you're constantly thinking about your fitness, food choices, and whether you're on track with your goals? I've been there, and I know how exhausting that mental load can be.
Today, I pull back the curtain on the systems that have allowed me to maintain my physique without the constant mental gymnastics. Join me this week to learn both the tactical aspects of my approach and the mindset shifts that make these systems stick long-term.
Get full show notes, transcript, and more information here: https://carriehollandmd.com/149
Have you been hiding behind self-compassion as a way to avoid discomfort?
Many of us use "being kind to myself" as an excuse to bail on our own goals and commitments. But this isn't true self-compassion—it's self-sabotage in disguise.
If you're repeatedly not following through on your commitments under the guise of being gentle with yourself, and you're not making progress as a result, we need to have an honest conversation about what self-compassion actually means and how to practice it in a way that moves you forward instead of keeping you stuck.
Get full show notes, transcript, and more information here: https://carriehollandmd.com/148
“Why can I manage a career, run a household, and keep everyone's life on track, but still struggle to take care of myself?” If you've ever asked yourself this question, you're not alone.
As high achievers, we excel in so many areas of life—meeting deadlines, exceeding expectations, being the reliable one everyone counts on—yet when it comes to our own wellbeing, we often feel like we're failing.
Tune in this week to challenge the narrative you've been telling yourself about motivation and consistency. I'll explain why you can't hustle your way to wellness and why lowering the bar might actually be the key to sustainable self-care.
Get full show notes, transcript, and more information here: https://carriehollandmd.com/147
When you say things like "Hopefully I can stick to my plan" or "We'll see what happens," you're subtly distancing yourself from responsibility and creating an escape route. This language keeps you in a passive position, waiting for life to happen to you rather than actively creating the life you want.
I'm offering you something better than hope or trying – I'm offering you ownership. By the end of this episode, you'll understand how to recognize when you're giving away your power through your language, why taking full responsibility feels scary (but is ultimately liberating), and how to shift from "We'll see" to "I've got this." This mindset shift is the key to becoming someone who creates her life on purpose, even when things get messy or imperfect.
Get full show notes, transcript, and more information here: https://carriehollandmd.com/146
Have you ever found yourself mindlessly munching on chips or cookies, only to justify it with "I just wanted it?"
Or maybe you've told yourself, "I deserve this" after a long day at work?
These seemingly innocent thoughts might actually be keeping you stuck in patterns of mindless eating without you even realizing it.
In this week's episode of Strong Is a Mindset, I'm breaking down the most common justifications we use for mindless eating and why they're more powerful than you think.
Get full show notes, transcript, and more information here: https://carriehollandmd.com/145
Are you feeling frustrated because you're eating healthy, and yet the scale won't budge?
You're doing all the right things - lean proteins, whole grains, lots of veggies - but somehow, nothing's changing.
I get it. It feels unfair, and it might even make you want to give up altogether.
But here's the truth: If you're eating healthy and not seeing results, it's not because you're doing something wrong - it's because there's something else going on that we need to uncover, and in this episode, I break down the sneaky reasons your healthy diet might not be working.
Get full show notes, transcript, and more information here: https://carriehollandmd.com/144
Do you feel like you can only stick to your healthy habits when everything is perfect?
If you're nodding your head right now, you're not alone. So many of my clients struggle with this exact challenge.
But here's the truth: waiting for perfect conditions to maintain your habits is a losing game because life will always throw curveballs your way:
In this week's episode, I'm sharing exactly how to stay consistent with your habits, even when you're completely off your routine.
Get full show notes, transcript, and more information here: https://carriehollandmd.com/143
When you start working on changing your habits, something incredible happens - and I'm not talking about the physical changes.
Yes, the visible results are great. But what if I told you that the most powerful transformations happen in your mind?
In today's episode, I share a powerful client success story that reveals exactly what happens beyond the physical when you commit to changing your habits.
Get full show notes, transcript, and more information here: https://carriehollandmd.com/142
Are you tired of jumping from one diet to the next, hoping that the next one will finally be the answer?
Here's the truth: the real problem isn't about finding the perfect macro split or the ideal eating window. It's about understanding why you make the food choices you do.
In this week's episode, I dive deep into why focusing solely on the food keeps you stuck, and what you really need to focus on to create lasting change in your eating habits.
Get full show notes, transcript, and more information here: https://carriehollandmd.com/141
Have you ever hit a weight loss goal, only to turn around and undo your progress?
It's a frustrating cycle, but there are reasons it happens, which I’ll get into in this week’s episode. The good news is, you can break free.
Listen in this week as I dive into why we backtrack after making progress and how it impacts us beyond just the number on the scale. Most importantly, we cover actionable strategies to get off the yo-yo cycle for good.
Get full show notes, transcript, and more information here: https://carriehollandmd.com/140
Do you struggle with changing your eating habits? Do you try to overhaul everything at once, only to crash and burn?
I've been there. And what I've learned after years of coaching is that the key to lasting change is to start small. Pick ONE simple habit and nail it.
In this episode, I'm sharing 9 tools you can choose from to change your eating habits. From meal planning to increasing protein to tweaking your environment, these small shifts will add up to a big difference.
Get full show notes, transcript, and more information here: https://carriehollandmd.com/139
Are you drowning in busyness with no time for yourself?
If so, it’s time to re-evaluate. You can absolutely make time for your goals, but no one is going to just give that time to you. You have to make it happen.
In this episode, we dive into how your busyness is either helping or hurting you. I'll show you how being too busy may be one of your biggest barriers to taking better care of yourself. And most importantly, I'll help you turn this around so you can fit yourself into your own busy life.
Get full show notes, transcript, and more information here: https://carriehollandmd.com/138
Do you ever tell yourself "it doesn't matter" when it comes to your habits?
I used to do this all the time - skipping workouts, indulging in treats, putting off tasks. After all, what difference could one small choice make?
But here's what I've learned: those small choices DO matter. Not because of their immediate impact, but because of the message they send to your brain about what kind of person you are. Tune into this week's episode to learn how to build unshakable self-trust through the power of tiny, consistent actions. It's time to stop telling yourself "it doesn't matter" - because it does.
Get full show notes, transcript, and more information here: https://carriehollandmd.com/137
Have you been wanting to start strength training but don't know where to begin? Do you walk into the gym feeling intimidated by all the equipment and people who seem to know exactly what they're doing? I'm here to tell you that strength training is for everyone, and it doesn't have to be complicated or scary. We'll cover everything from how many days per week to train, to what exercises to prioritize, to how to choose the right weight for your goals. I'll also share some of my own experiences and mistakes I've made along the way so you can avoid them and feel confident walking into the weight room. Get full show notes, transcript, and more information here: https://carriehollandmd.com/136
Do you feel like you've tried every diet under the sun, but nothing seems to work for you long-term? Are you tired of the endless cycle of restriction, deprivation, and ultimately, weight regain? If you're nodding your head in agreement, then this episode is for you. You'll also learn practical strategies for overcoming these obstacles and creating a sustainable, enjoyable way of eating that supports your goals and fits seamlessly into your lifestyle. Get ready to say goodbye to short-term fixes and hello to lasting, transformative change. Get full show notes, transcript, and more information here: https://carriehollandmd.com/135
Do you ever feel like you're constantly punishing yourself with food and exercise? Do you find yourself justifying a treat because you worked out earlier, or forcing yourself to eat a salad to make up for indulging the night before? If this sounds familiar, it's time to redefine your relationship with diet and exercise. But there's good news: by shifting your perspective and focusing on how your choices make you feel instead of what they "earn" you, you can build a lifestyle that truly supports your wellbeing. I'll share practical strategies for breaking free from the diet-and-exercise trap and finding joy in the journey. Get ready to make peace with food and fitness once and for all! Get full show notes, transcript, and more information here: https://carriehollandmd.com/134
Do you dread the idea of dieting because it feels like an exercise in deprivation and misery? Are you convinced that losing weight means giving up all your favorite foods and feeling hungry all the time? I'm here to tell you that it doesn't have to be that way. Get ready to challenge your beliefs about dieting and discover a new approach to weight loss - one that allows you to eat foods you love, honor your hunger cues, and build a foundation for long-term success. With the right tools and mindset, you can make this journey work for you in a way that feels good both physically and mentally. Let's get started! Get full show notes, transcript, and more information here: https://carriehollandmd.com/133
Do you feel pressure to make big, sweeping changes in your life every January 1st? Are you tired of setting New Year's resolutions only to crash and burn a few weeks later? What if I told you the secret to lasting change is actually starting small?
Tune in this week to discover why the go-big-or-go-home mentality backfires when it comes to building new habits. By setting micro-goals and gradually building on your success, you will create a positive feedback loop that fuels long-term progress toward anything you want to create in your life.
Get full show notes, transcript, and more information here: https://carriehollandmd.com/132
Do you want to make a change to your habits but don't know where to start? Are you tired of setting health and fitness goals but not achieving them? What if I told you that there are just three things you need to succeed at any habit change?
Tune in this week to discover three non-negotiables for successfully changing or creating new habits to support your health and fitness in the coming year.
Get full show notes, transcript, and more information here: https://carriehollandmd.com/131
Join me as we explore why women often bear a disproportionate share of the holiday mental load and how striving for holiday perfection can lead to burnout and resentment. It’s time to unpack the myth of the perfect holiday. I'll share some insights I've gained from coaching clients who are trying to do it all and do it flawlessly. But spoiler alert - perfect holidays are a fantasy, not reality.
On today’s episode, I offer a reality check on what really matters to you during the holidays and pose some key questions to help you get clear on what's most important to you. Get ready to ditch the pressure to perform and discover a more joyful approach to the holiday season.
Get full show notes, transcript, and more information here: https://carriehollandmd.com/130
Are you feeling the pull to give up on your healthy habits and pick back up January 1st? With all the holiday parties, travel, and endless to-do lists, it's easy to fall into the all-bets-are-off mentality. But what if this could be the year you maintain your healthy habits and still enjoy all the festivities?
Tune in this week to discover how to navigate the challenges of the holiday season while still taking care of yourself. I bust the common myths that may be holding you back from staying on track, and I share practical strategies for sticking with your habits, even when things get busy.
Get full show notes, transcript, and more information here: https://carriehollandmd.com/129
Do you struggle with food cravings that seem to control your eating decisions during the holidays? Are you tired of feeling powerless when faced with your favorite sugary festive treats? What if there was a way to manage your cravings at this time of year without just fighting or ignoring them?
Tune in this week to adopt a new perspective on food cravings and get a toolkit of techniques to help you navigate them. You'll discover how to prove to yourself that you are in charge of your eating decisions, not your brain, and you’ll learn how to exercise this authority in every food decision you make.
Get full show notes, transcript, and more information here: https://carriehollandmd.com/128
There is some serious science behind the benefits of intentional gratitude. As we head into Thanksgiving and the Holiday season, I want to give you a new perspective on the power of gratitude and show you how an intentional gratitude practice will up-level your health and fitness.
Tune in today to learn practical ways to incorporate gratitude into your daily life, backed by research. I explore how gratitude can reduce anxiety and depression, improve sleep, boost immunity, and even help you eat healthier and exercise more.
Get full show notes, transcript, and more information here: https://carriehollandmd.com/127
Are you ready for the disruption of the holiday season? I know this time of year can be stressful, especially if you're trying to eat better, exercise more, or establish healthier habits. It's easy to feel like the holidays are a potential obstacle to your wellness goals.
Tune in this week to get my top tips for eating, moving, and thinking during the holidays. My goal is to help you walk into the season feeling prepared and confident, so you can maintain your wellness and start the new year feeling proud of how you managed yourself, instead of feeling like you need a crash diet.
Get full show notes, transcript, and more information here: https://carriehollandmd.com/126
Have you ever wondered what realizations you might have when you start changing your habits? What surprising discoveries might you make about yourself and the process of transformation? There are definitely some recurring themes and insights from my clients as they've done the work of changing their habits, and that’s what today’s episode is all about.
Tune in this week to dive into the sometimes surprising, sometimes challenging, but always enlightening realizations that come with doing the real work of habit change. From the power of planning to the importance of mindset, you'll come away with a new perspective on what it really takes to transform your life.
Get full show notes, transcript, and more information here: https://carriehollandmd.com/125
Do you feel like you're spinning your wheels, trying to balance your career and family responsibilities while neglecting your own wellness? If so, you're not alone. As high-achieving women, we often prioritize everyone else's needs above our own, leaving us feeling exhausted and depleted.
Join me this week as I explore the root causes of the imbalance between career, family, and your wellness. I share practical strategies for setting boundaries, prioritizing your needs, and creating time for your needs amidst the demands of a busy career and family life.
Get full show notes, transcript, and more information here: https://carriehollandmd.com/124
There is a real connection between overachieving and body image. As someone who has struggled with both, I know firsthand how the drive to succeed can lead to unhealthy behaviors and negative self-talk. It's a vicious cycle that can leave you feeling exhausted, frustrated, and feeling like you’re never good enough.
Tune in this week as I explore the connection between overachieving and body image. By learning to recognize the patterns of overachieving and how they impact your body image, you can start to make positive changes. I share practical strategies for embracing self-compassion, letting go of perfectionism, and finding acceptance while still wanting to improve your fitness.
Get full show notes, transcript, and more information here: https://carriehollandmd.com/123
Feel like you're running on empty, but you keep pushing through because you think that's what it takes to succeed? I used to believe that too. In different professional fields and work cultures, sleeplessness is still worn as a badge of honor. But what if I told you that not getting enough sleep could be sabotaging your health and fitness goals?
Tune in this week to learn practical tips and strategies for improving your sleep quality and quantity, even if you have a demanding schedule or work overnight shifts. By the end of this episode, you'll have a newfound appreciation for the power of sleep and you’ll be equipped with the tools you need to prioritize it in your life.
Get full show notes, transcript, and more information here: https://carriehollandmd.com/122
Are your limiting beliefs holding you back from reaching your goals? Are you tired of telling yourself the same old stories about why you can't make positive changes in your life? It's time to break free from the thoughts that are keeping you stuck.
Tune in this week as I guide you through identifying and dismantling your limiting beliefs. You'll learn how to question the thoughts that have been running on autopilot for years and replace them with empowering new beliefs that will help you achieve your health and fitness goals.
Get full show notes, transcript, and more information here: https://carriehollandmd.com/121
Are you tired of setting goals and then forgetting about them? Do you struggle to make lasting changes to your health and fitness habits? You need a new approach to goal setting, and I have a framework that you can start using right now to make reaching your health and fitness goals simpler and easier.
Tune in this week as we go beyond your usual goal frameworks and explore how to engineer goals that actually work for you. You'll learn how to get specific about what you need to do to reach your fitness goals, and how to create a roadmap that keeps you on track. This is the clear plan you need for changing your habits and developing a new way of thinking about goal setting.
Get full show notes, transcript, and more information here: https://carriehollandmd.com/120
Have you ever found yourself trying to change your habits, only to give up when things get uncomfortable? Do you feel like you're putting in effort but not seeing the results you want? If so, you may be falling into the trap of trying lite, and it could be holding you back from making real, lasting change.
Tune in this week as I dive deep into the concept of trying lite and show you how it sabotages your efforts to transform your lifestyle habits. You’ll learn what trying lite looks like, the sneaky ways it shows up, and most importantly, how to break free from this pattern so you can finally achieve your goals.
Get full show notes, transcript, and more information here: https://carriehollandmd.com/119
Do you track your calories meticulously, only to find that every time you step on the scale, it isn't budging? It's beyond frustrating when your tracker says you're in a deficit but your body seems to disagree. What gives?
Tune in this week as I break down the eight main issues I come across with calorie tracking, and show you what to do instead. You'll learn why reconnecting with your natural hunger signals is the real key to lasting weight loss, and I give you a more powerful way to keep yourself accountable than just tracking the numbers.
Get full show notes, transcript, and more information here: https://carriehollandmd.com/118
Do you ever feel like you're stuck in a rut with your habits? You know you want to change, but no matter how hard you try, you just can't seem to break free. If this sounds familiar, you're not alone. Changing habits is tough work, and it's easy to get frustrated when progress feels slow.
Tune in this week to dive into the nitty gritty of why habits are so hard to change, and what you can do to make it easier. I explain the purpose of habits, how they get hardwired into your brain, and why it can take a long time to undo them. You’ll also learn practical strategies for making habit change easier on yourself.
Get full show notes and more information here: https://carriehollandmd.com/117
Ever feel like you can't make progress on your goals because your schedule is too unpredictable? If your routine gets bent out of shape, how can you prioritize your health goals and healthy habits while dealing with everything life throws at you?
Tune in to discover how to create a plan for practicing flexibility and taking the drama out of schedule changes. This is about taking back control when it feels like your routine is out of control, and with the right mindset and strategies, you can stay committed to your health and fitness journey through any disruptions life throws your way.
Get full show notes and more information here: https://carriehollandmd.com/116
Do you struggle with all-or-nothing thinking when it comes to changing your habits? You're either totally on track or completely off the rails, with no middle ground. Sound familiar? In this episode, I dive into why this black-and-white mindset is sabotaging your progress and keeping you stuck in a vicious cycle of yo-yo dieting.
Tune in this week to discover practical strategies for overcoming all-or-nothing thinking so you can finally break free from the diet rollercoaster and achieve your goals with more ease and joy, instead of letting one off-plan decision spiral out of control.
Get full show notes and more information here: https://carriehollandmd.com/115
Have you ever wondered how long it will take to change your habits and see results? If you're feeling frustrated or impatient with the process, you're not alone. Habit change isn't easy, and if you're questioning how long you need to stick with it before you see real change, this episode is for you.
Tune in as we unpack the faulty assumptions often hiding beneath the surface when we feel stuck and want to know how much longer change will take. Discover how to reframe this common question to keep yourself moving forward and establish habits that last a lifetime, instead of getting caught up in getting fast results.
Get full show notes and more information here: https://carriehollandmd.com/114
Do you view exercise as just a way to lose weight or get in shape? What if I told you that moving your body can transform your life in ways that go far beyond your physical health? I truly believe that every person on this planet should move their body, and in today's episode, you'll discover why.
If you're ready to harness the power of movement and experience the ripple effect it can have on your mindset, relationships, and career, then this episode is for you. Get ready to be inspired and chase progress, not just in the gym, but in every aspect of your life.
Get full show notes and more information here: https://carriehollandmd.com/113
Do you struggle with sticking to your healthy eating plan, especially on busy days or weekends? Do you find yourself winging it with food choices more often than not? You're not alone, so it's time to talk about why planning is so difficult, what an effective plan looks like, and how to make meal planning an easy part of your wellness routine.
Tune in to discover why you need a plan to lose weight, and why you feel resistance when it comes to planning. You'll learn my top tips for meal planning success, even for those of you who eat out on weekends. With a little forethought and these strategies, you'll be able to stay on track no matter what life throws your way.
Get full show notes and more information here: https://carriehollandmd.com/112
Do you feel like you're stuck in a cycle of overeating and, no matter how hard you try, you can't break free? If you're struggling with a cycle of overeating that you can't seem to change permanently, you're definitely not alone. I recently had a coaching call with a client who, by the end of this call, had a real a-ha moment about what it really takes to stop overeating for good. Spoiler alert: it has nothing to do with your diet and movement plan.
Tune in this week to discover the decisions you can start making right now to help you stop overeating. Not only that, but I also show you how to work on your mindset in a way that will move you closer to your goals, instead of getting hung up on all the ways you've messed up and eaten more than you'd intended.
Get full show notes and more information here: https://carriehollandmd.com/111
Protein is essential for building muscle, recovering from injury, curbing hunger, and maintaining weight loss. But there's a lot of confusion out there about how much protein we actually need and the best ways to get it. I'm going to clear all that up and share some simple strategies you can implement right away, whether you're an omnivore or plant-based.
By the end of this episode, you'll walk away with a solid understanding of why protein matters so much. You'll learn how to calculate your optimal protein intake, what you need to know about animal versus plant protein sources, and lots of easy ways to amp up the protein in your meals and snacks. I promise, getting enough protein does not have to be complicated or restrictive.
Get full show notes and more information here: https://carriehollandmd.com/110
You've decided you want to change your life and develop new, healthy habits, but you're just not feeling it… sound familiar? What do you do next? How do you get your motivation back when you just can't seem to stick to your plan?
Whether you want to lose weight, grow more muscle, or just move your body more, there are going to be days when you just don't want to eat the salad, go to the gym, or even go for a walk. Tune in this week to discover what to do when your motivation is ghosting you.
Get full show notes and more information here: https://carriehollandmd.com/109
What do you do when your diet isn't working? I speak to women all the time who tell me their diet isn't working, and I've helped enough clients work through this that some recurring themes and patterns have emerged. If you want to know why your diet isn't working and what you can do about it, this episode is for you.
If you're worried that your diet isn't getting you the results you'd hoped for, tune in this week for some useful questions to ask yourself and some practical tips to implement that will help you achieve your fitness goals.
Get full show notes and more information here: https://carriehollandmd.com/108
We're talking about failure today, specifically how failure relates to following your plan for eating and moving. Most people don't like to think about failure, but in all honesty, failure is essential. So, if you're stuck in pursuit of your health and fitness goals, it's time to consider whether a fear of failure is holding you back.
If you're fear of failure is keeping you stuck, tune in this week to turn it on its head. I discuss how too many people believe that failing at something makes them a failure, share why failure is something you do, not something you are, and instead of following this shame pattern, you'll learn how to own your mistakes without making them mean anything about you, so you can stop avoiding failure in the future.
Get full show notes and more information here: https://carriehollandmd.com/107
Are you THAT person at the birthday party that doesn't have a slice of cake because it's not on your eating plan? Do you tend to skip the fast food at lunch meetings and bring a salad from home instead?
Tune in this week as I pull apart the idea of being THAT person. Whether it's being that person who gets a workout in before a flight, who drinks water with friends instead of alcohol, or who declines cake at a kid's birthday party, you'll learn how to dismantle this thought process and start making decisions about how you eat from a place of freedom and empowerment, instead of avoiding being seen as THAT person.
Get full show notes and more information here: https://carriehollandmd.com/106
When it comes to habits, your brain is on autopilot. It’s a predictable routine that you get some pleasure from. The tricky thing is, we don’t continue with habits that don’t make us feel better in some way. So, while overeating causes us pain in the long run, we keep doing it because it feels good in the moment. So, how can you break these kinds of habitual patterns that may feel amazing in the moment but leave you feeling negatively about yourself?
Tune in this week to discover one powerful question to break the cycle of the bad habits that make you feel terrible about yourself. Whether you want to eat better, exercise more, or change anything in your life, this episode will help you develop and stick with the habits that will make your dreams a reality.
Get full show notes and more information here: https://carriehollandmd.com/105
Today, we're going back to basics and I'm sharing one of the most essential concepts you can take and start putting into practice this very second to begin changing your life. Making big adjustments in your life isn't going to be easy, but it doesn't have to feel impossible either.
Tune in this week to discover how to change your life and your lifestyle without downloading any apps or counting any calories. I share why making changes in your life can start small, without being drastic or complicated, and you'll learn how to take the first, simple step toward improving your eating, movement, sleeping, or anything else.
Get full show notes and more information here: https://carriehollandmd.com/104
If you habitually overeat, it's easy to feel like you're stuck in this hardwired habit. However, even if you've been overeating for years and it feels like you'll never be able to stop, you are not powerless here. Sure, it takes work, but there are simple things you can do to begin managing your overeating, and you can get started right now.
Tune in this week to discover not only why you overeat, but what you can do about it. I share how overeating becomes a habit that feels impossible to quit, how to bring awareness to this habit, and you'll learn how to stop trying to chase your negative emotions away with cookies and chips that you're not even hungry for in the first place.
Get full show notes and more information here: https://carriehollandmd.com/103
Whether you're at the start of your fitness journey, or you've been at it for a while already, getting your head around calories and macros can be super confusing. There's tons of science, pseudoscience, and anecdotal information out there, so it's time to pull it all apart and make understanding your calories and macros easier.
Tune in this week to discover a simple approach to both calories and macros. I give you concrete ideas to make understanding and calculating your calories and macros way easier, give you practical tips for maintaining a sustainable caloric deficit, and you'll learn how to make an eating plan that leverages your numbers to help you achieve your goals.
Get full show notes and more information here: https://carriehollandmd.com/102
Hitting a weight loss plateau is normal and should be expected for any human cutting their calories to lose weight. It's inevitable. However, I have some practical tips and strategies you can use to breeze past your weight loss plateau, so you can continue losing weight until you hit your goal.
Tune in this week to discover why your weight loss has slowed down and how to break through a weight loss plateau. I'm sharing the science behind weight loss plateaus, discussing how long it takes to overcome a weight loss plateau, and you'll learn how to come up with a strategy for getting past any weight loss plateau you experience on your fitness journey.
Get full show notes and more information here: https://carriehollandmd.com/101
As you've probably noticed, things are changing over here. We are now Strong Is a Mindset! I've learned a ton of lessons from the first 99 episodes of this podcast, and today, I'm sharing not only what these lessons are, but also how they've contributed to my decision to take the podcast in a new direction.
However, one thing that has not changed about the podcast is that my goal here each week is to give you something practical you can use to change your perspective, whether it's a tool, concept, or question to get you moving in the direction you want to go.
Get full show notes and more information here: https://carriehollandmd.com/100
If you’re a smart, successful, busy woman who has checked all the boxes at the expense of taking care of your mind or your body, I got you. This show is for you.
I’m Carrie, a family physician turned full-time life coach. I’ve combined my training as a physician, certified personal trainer, certified health coach, and certified life coach to bring you the tools you need to create strong habits.
I know what it’s like to juggle loads of responsibilities at home and at work, have a demanding career, and want to feel good – both mentally and physically. After dealing with my own personal and professional life burnout, I changed things up and started taking care of both my mind and my body in a way that felt better. I simplified my life. I set boundaries. I started saying no. I made exercise, sleep, and healthy food a priority. I worked with a life coach to clean up my brain, and it was so transformative that I became one.
Now I’ve made it my mission to help as many women as possible take care better care of themselves. Every week, the podcast will cover one of three essential pieces of your wellness – Eating, Moving, and Thinking.
You’ll learn what you need to know to optimize your body through exercise, building muscle, losing fat, eating healthy, and more. But that’s just the beginning. I’m also giving you the essential life coaching tools that will help you change how you think. If obstacles like perfectionism, all-or-nothing thinking, lack of self-confidence, or being too busy are getting in the way of you taking action, let’s fix that. Because when you take care of yourself – mentally and physically – everyone around you wins. Especially you.
Come hang out for the fitness advice. Stay for the guidance that will help you change the way you think.
Because strength starts from within. Welcome to the Strong Is a Mindset podcast.
How many times have you told yourself you’re going to get on a consistent exercise regimen, only to crash and burn? How often do you declare, “I just need to do it,” and then actually do it? Most of you want to exercise, and you know what you need to do. The kicker here is that while you know what it takes to do those things, you’re just not doing them, and there’s good reason for that.
This week, learn four sneaky reasons you’re struggling to exercise consistently, why the solution isn’t a new program, hack, or quick fix, and what it really is. I show you why you can’t logic your way to a consistent workout regimen, the subtle but real obstacles that might be standing in your way, and a new way to think about exercise.
Get full show notes and more information here: https://carriehollandmd.com/99
If you've been pursuing the goal of being thin, let me give you an alternative that feels better both inside and out. Skinny is no longer the goal, so let's talk about how to be strong, and how understanding the connection between muscles, protein, and metabolism will help you get there.
Tune in this week to gain a deeper understanding of the connection between your muscles, your protein intake, and your metabolism, and use this to inform how you eat and move to create your optimal body. You'll learn why more muscles mean a faster metabolism, and I give you practical tips for incorporating the levels of protein in your diet that will support you in creating your ideal body composition.
Get full show notes and more information here: https://carriehollandmd.com/98
In the group I run for physician moms and in my coaching sessions, there’s one topic that comes up regularly: working mom guilt. I struggle with this guilt myself from time to time, so we’re diving deep into it in today’s episode and I’m addressing it directly by giving you concepts and strategies for dealing with working mom guilt.
Tune in this week to discover some useful ideas, tips, and strategies to make working mom guilt less of an obstacle for you in your life. I discuss the deep societal conditioning women and girls receive around having both a career and a family, and you’ll learn what you can to start easing the pain and discomfort of your working mom guilt.
Get full show notes and more information here: https://carriehollandmd.com/97
One thing I hear from listeners and clients alike is that they want to become morning exercisers. For some people, morning exercise just does not work. Whether it’s because of your work schedule, your kids, or just personal preference, this episode isn’t about why you should be a morning exercise person, but rather, I’m here to reinforce the importance of finding a time of day that works for you, so you can get your exercise in consistently.
Tune in this week as I make the process of transitioning to morning exercise as easy and painless as possible for you. I give you practical tips and tools for making morning exercise your new reality, and I even show you how to take into consideration what your new morning exercise routine means for the rest of the people in your life, like your family.
Get full show notes and more information here: https://carriehollandmd.com/96
When you start changing the foods you’re eating, there’s a chance that the people you live with will not be happy about the new regime. So, this week, I address some of the most common hiccups people encounter when undergoing these changes, and I detail the impact this switch-up can have on both you and your family members.
In this episode, I show you how to understand the rhythm of your home, you’ll learn how to anticipate the problems that will result from your lifestyle change, and I give you practical strategies to make these difficult situations less complicated and painful when they come up.
Get full show notes and more information here: https://carriehollandmd.com/95
Getting strong, losing weight, and building muscle is simpler than you might think. But, while there is a boatload of fitness information at your fingertips, too much of it isn’t based in science or truth. So, on today’s show, I’m debunking some of the most common and most damaging muscle-building myths that could be stopping you from actually getting stronger and fitter.
Tune in this week as I pull apart the most common muscle-building and fat-loss questions I get asked, and give you a dose of truth. The information I share today is based on the best science available, and all of it will help you build muscle, get the appearance you want, and make informed decisions around your workouts.
Get full show notes and more information here: https://carriehollandmd.com/94
I’ve been working through a concept with a number of clients recently to make creating new habits easier: your keystone habit. Your keystone habit is one habit that, if you stick to it, makes sticking with your other habits easier, and keeps you on track toward your health and fitness goals.
Tune in this week to discover what your keystone habit is, and how it helps you stick to all your other habits. I share how to find your specific keystone habit, and you’ll learn how to make your keystone habit a non-negotiable.
Get full show notes and more information here: https://carriehollandmd.com/93
How do you make eating healthier, more exercise, and increased fitness a way of life for yourself? When you make fitness your lifestyle, the habits that support you become automatic, and I’m showing you how to start making this a reality in your own life.
Tune in this week to discover how to make fitness a way of life. I’m sharing why fitness isn’t created by fad diets and 30-day challenges, and instead, I’m showing you how to make the kinds of decisions every day that make fitness, exercise, and healthy eating a part of your everyday life.
Get full show notes and more information here: https://carriehollandmd.com/92
If you want to lose fat while building muscle at the same time, this episode is for you. We’re talking about body recomposition today and how you can change what your body is made of, simply put: how you can build muscle while you also lose fat. No matter what your current strength level, fitness level, or age, you can start the process of body recomposition today!
Tune in this week to discover what body recomposition is, how it works, and what you need to do in order to achieve body recomposition. I’m discussing how the baseline for good health has shifted away from just losing weight and getting smaller, and you’ll learn exactly how you can get started with body recomposition: losing fat while building muscle.
Get full show notes and more information here: https://carriehollandmd.com/91
Are you wasting your time stuck in indecision? If you have trouble making decisions, whether that’s about your diet, exercise plan, your future, or anything in your life, let me help you out.
Tune in this week to discover the most common reasons you might get trapped by indecision, and what you can do about it. You’ll learn how to move away from indecision, so you can start moving toward your goals.
Get full show notes and more information here: https://carriehollandmd.com/90
When you set out to lose weight and start making big changes to your habits and lifestyle, you want to see results fast. But when you don’t see quick results, you might start to doubt the process and wonder if something isn’t working. If you’re in a hurry to lose weight and you’re starting to feel impatient, this episode is for you.
Tune in this week to discover what’s driving your impatience around losing weight. We’re discussing why it makes total sense that you’re feeling impatient about your weight loss goal, and you’ll learn what to do when impatience sets in.
Get full show notes and more information here: https://carriehollandmd.com/89
We live in a time of endless gadgets and apps that can help you change the way you live your life. Many of you may already be experimenting with using these kinds of devices on your own fitness journeys, so it’s time to talk about how we can all use these tools to really optimize our lives.
Tune in this week to discover the tools my clients and I use to optimize our lifestyles, and how they could help you on your own fitness journey. You’ll learn how to use these lifestyle optimization devices for yourself, but I’m also pointing out how you might be unknowingly using these tools against yourself, to the detriment of your health, fitness, and overall enjoyment of life.
Get full show notes and more information here: https://carriehollandmd.com/88
Weekdays turning into weekends can feel like a vicious cycle of two steps forward and one step back. So, what do you do when the weekend hits and you go off plan?
If weekends are keeping you from reaching your health and fitness goals, this episode is for you. Tune in this week to discover why eating off plan on the weekend is enough to undo all of your hard work from Monday through Friday, and what you can do about it.
Get full show notes and more information here: https://carriehollandmd.com/87
You know you should be exercising because it’s good for your brain and body, but what do you do when you don’t feel like it?
There are going to be days when you’re just not feeling it and you don’t want to stick to your exercise plan, so in this episode, I’m giving you eight simple tips to get you moving. I’m sharing how to shake things up on the fly and make things fun, and you’ll learn how to meet a minimum baseline when it feels like today is just not the day to move your body.
Get full show notes and more information here: https://carriehollandmd.com/86
Snacking is NOT inherently bad or unhealthy. However, there are times when snacking can be a problem and hinder your goals, so it’s important to bring awareness to how you use snacking in your life.
Tune in this week to explore why we snack, when it becomes a problem, and how to get your snacking under control. I share the various reasons working moms snack, how snacking can be a hiccup on your health plan, and the exact tools I recommend you use to bring awareness and control to your snacking.
Get full show notes and more information here: https://carriehollandmd.com/85
If you currently have habits that aren’t serving you, let me help you get rid of them. The key is slowing your brain down, so you can take control of the habits that are stopping you from reaching your goals.
Tune in this week to gain crucial awareness of your habits, learn a simple process for thinking your way through your habits, and interrupting them where necessary so you can create the outcomes you really want.
Get full show notes and more information here: https://carriehollandmd.com/84
If the idea of discipline sounds rigid or restrictive to you, it’s time to shake things up. Today, I’m helping you see that creating discipline in your life, whether related to your diet, exercise, spending, or career, is one of the kindest things you can do for yourself.
If you’re trying to implement new habits like an exercise routine or changing up what you’re eating but you find your motivation is fading, tune in this week to discover why discipline is the answer. You’ll learn the difference between willpower and discipline, and what sticking to your decisions really looks like.
Get full show notes and more information here: https://carriehollandmd.com/83
It’s normal to feel a drop-off in motivation after the first couple weeks of January. So today, I’m showing you why this is something you’re experiencing, and most importantly what you can do about it so you can stay on track toward the goals you set for yourself.
Tune in this week to discover a new tool for sticking with the healthy habits you adopted at the start of this year. I’m discussing what it means to have standards that you can stick to when motivation starts dropping, and you’ll learn how to come up with your own set of standards and use them to your advantage in pursuit of your health goals.
Get full show notes and more information here: https://carriehollandmd.com/82
Self-monitoring doesn’t sound like tons of fun. But the truth is, it's the only effective way to know whether or not your new habits are having the intended impact on your life.
Tune in this week to discover the only way to track your progress toward your health goals. I’m showing you why you might avoid accurately tracking everything you’re eating, how to recover when you slip up, and how to make self-monitoring a valuable tool to help you continually improve and stick to your new habits.
Get full show notes and more information here: https://carriehollandmd.com/81
If you’re a busy mom who gets takeout regularly because you just don’t have time to cook, but you’d love to eat more home-cooked nutritious food, you’re in the right place. Meal prepping sounds time-consuming, but starting to prepare your meals in advance is an amazing way to give yourself a nutritional new start in 2024.
Tune in this week for a new perspective on meal prep. You’ll learn the less-known benefits of meal prep, how it saves you physical and mental energy as well as time and money, and how to fit at least a basic level of preparation into your week.
Get full show notes and more information here: https://carriehollandmd.com/80
As you look toward the year ahead, what do you want to create in 2024? How do you want things to be different for you this year? Whether it’s your health, work, relationships, or anything else, it’s time to show up for your goals in 2024.
Tune in this week to discover how to change your habits in 2024. I’m showing you the importance of your identity and who you believe you are, why taking actions that aren’t aligned with your self-identity isn’t a long-term solution, and how to show up for your goals and make changes that actually stick this year.
Get full show notes and more information here: https://carriehollandmd.com/79
We’re fast approaching the end of the year and, if you’re looking ahead to your health and fitness goals in 2024, you’re in the right place. I’ve got 10 things you need to know in order to get healthy and lose weight in 2024.
Tune in this week to discover what’s really going to make the difference in achieving your health goals in 2024. I’ve got 10 tips to help you come up with a plan, make better food decisions, and make your health goals a reality over the next 12 months.
Get full show notes and more information here: https://carriehollandmd.com/78
While there is a ton of fun, festivities, and gratitude at this time of year, it can also be challenging. When you get your decorations out, speak to old friends, or visit your relatives, old memories come to the surface, and this can be a painful reminder of the people, friendships, and relationships you’ve lost over the years.
Whatever this looks like for you, if the Holidays aren’t a super joyous time for you, I’m offering you some valuable perspective. Tune in this week to discover some helpful thoughts to consider as you notice stress or sadness coming up and learn ways to manage those uncomfortable feelings and thought patterns.
Get full show notes and more information here: https://carriehollandmd.com/77
Setting boundaries with friends and family is not always easy, in fact, it’s quite hard. Your lack of boundaries can come at the cost of your time and energy, so it’s time to learn to set healthy boundaries with your loved ones!
Tune in this week to discover what boundaries are, how they work, and why they’re essential. I’m unraveling some common myths that you may believe about boundaries, and I’m showing you how to start communicating and living out your boundaries so you can actually enjoy every aspect of your life.
Get full show notes and more information here: https://carriehollandmd.com/76
If you want to know how to keep fitness simple, you’re in the right place. I’m super pumped to introduce to you one of my own mentors: Jordan Syatt. Jordan started Syatt Fitness from his dorm room at the University of Delaware in 2011. Since then, he’s become a fitness industry expert, author, and all-around wise person who always keeps it real.
Tune in this week to discover why keeping things simple will create momentum on your fitness journey. We are discussing what self-efficacy looks like on your fitness journey, how to balance family life and fitness, and how to avoid overcomplicating the challenges you’ll face as you make your health a priority in your life.
Get full show notes and more information here: https://carriehollandmd.com/75
It’s no secret that Thanksgiving is all about the food, which makes losing weight or even just maintaining your weight a real challenge. So, how do you stay on track during a non-stop season of parties all centered around food?
Tune in this week to discover some guardrails for staying on track with your health goals during the festive season while still enjoying yourself. I’m showing you how to stop resigning yourself to undoing all the progress you’ve made this year, and I’m giving you practical advice to prepare you to make decisions that are right for you during your food-filled Holiday gatherings.
Get full show notes and more information here: https://carriehollandmd.com/74
The words you choose are a direct representation of what’s going on in your brain. So, if you listen to the words you’re currently using, are they empowering you to make a change, or are they keeping you stuck in patterns that aren’t serving you?
Whether you want to lose weight, feel stronger, have better relationships, or optimize any other area of your life, you first need to optimize your words. Tune in this week to discover how to choose words that help you create the life you want.
Get full show notes and more information here: https://carriehollandmd.com/73
Your diet doesn’t matter because diets don’t actually work, especially long term. You might say you lost 20 pounds in a month doing keto or intermittent fasting. However, if that weight came back when you stopped dieting, did it really work?
Before you get the diet book, buy all the new foods, and place that order for meal replacement shakes, tune in this week to discover whether the diet you’re considering is actually the answer. You’ll learn a new way to go about choosing a diet that will actually work for you in the long term, addressing the root cause of your weight, instead of just tackling the symptoms temporarily.
Get full show notes and more information here: https://carriehollandmd.com/72
If you feel stuck anywhere in your life, whether it’s as a parent, at work, or with your fitness, today’s episode is for you. This tends to happen to people I meet through my work as a coach. They’re smart, driven, creative, passionate people who want more for their lives, and they don’t know where to turn in getting unstuck.
Discover how to get unstuck when you don’t know how to bring more passion and empowerment to your life. I’m showing you how your brain is keeping you stuck, not the circumstances of your life, and most importantly, I’m showing you how to break free from the cycle of feeling stuck so you can create what you really want and start moving forward.
Get full show notes and more information here: https://carriehollandmd.com/71
Using tracking apps to count your calorie intake can definitely be eye-opening if you’ve never done it before. However, you don’t have to count calories to lose weight. The truth is, people have always been able to lose weight without tracking apps, and if you're interested in learning how, you’re in the right place.
Discover how to lose weight without counting calories. I’m sharing two main ideas that will guide you in stopping overeating, as well as some small and subtle but impactful shifts you can make as part of your daily routine so you can begin losing weight.
Get full show notes and more information here: https://carriehollandmd.com/70
One question that I get fairly regularly is: How do you recover after you’ve fallen off the wagon? When you start a new habit or create a plan for yourself, it’s inevitable that you’ll mess up and go off plan, whether that’s with your exercise, nutrition, or any habit you’re trying to maintain. We’re humans. We’re going to stumble. What matters is how we get back up.
Discover what to do when you go off plan, stumble, fall off the wagon, or whatever you want to call it. I’m walking you through the three steps to overcoming a lapse in judgment, showing you how to start owning the mistakes that lead to going off plan, and how to learn from every mistake you make.
Get full show notes and more information here: https://carriehollandmd.com/69
Building muscle is a goal many of my listeners have, but there are some common mistakes I see people making over and over. Today, I’m discussing the common muscle-building mistakes that are stopping you from getting the results you want, and I’m giving you practical workout tips backed by scientific data that will help you get the most out of your strength training, and show you visible results faster than what you’re doing right now.
Get full show notes and more information here: https://carriehollandmd.com/68
Exercise can be healing, if you allow it. Movement can transform you way beyond just working out your heart, lungs, booty, or any other part of your body. If you’ve never had the pleasure of experiencing the mental and emotional benefits of exercise, I’m laying them out here on the podcast.
Discover how to use exercise and movement to support your mental health. I’m showing you how to use exercise to work through all the junk crowding your brain, how using movement as a method of processing your emotions changes everything, and some simple practical tips to get you started.
Get full show notes and more information here: https://carriehollandmd.com/67
If you have trouble following through on your habits, you’re in the right place! In today’s episode, I’m sharing a concept to help keep you on track with your habits. Practicing this skill will keep you from veering off your plan, skipping out on your commitments, and allow you to be honest with yourself so you can move toward the lifestyle you really want.
Discover how to stay in the game and be aware of how your brain is responding as you try to form new healthy habits. I’m showing you why old habits are so difficult to drop and how to stay present in your brain as you build new patterns in your life.
Get full show notes and more information here: https://carriehollandmd.com/66
If you’re quick to say, “I can’t…” when it comes to exercise, eating well, or making any change for that matter, I’m here to help you flip the script. I’ve evolved a concept over time that has opened the doors to change for myself, and it’s been the key to losing weight for many of my clients: thinking in terms of possibility.
Discover how to kickstart your nutrition and exercise by thinking in terms of possibility. I’m showing you how to identify the thoughts that keep you stuck in unhealthy patterns, and how to find a more helpful filter for your thoughts to show you that whatever you want to change in your life is really possible.
Get full show notes and more information here: https://carriehollandmd.com/65
If you’re committed to your weight loss, there are some hard truths you need to be aware of. I'm giving them to you straight this week to set you up for success. These hard truths come from recent observations from coaching sessions, inspired by the fantastic results some clients are getting, and the common themes I’m noticing.
Discover what it really takes to lose weight and change your relationship with food. I'm sharing the common mistakes people make in the pursuit of weight loss and showing you how to adjust your thoughts so you can create long-term, sustainable change in your life.
Get full show notes and more information here: https://carriehollandmd.com/64
When we pick apart the word fine, what does that really mean? It’s a word that we use as a placeholder. It’s a knee-jerk response, and the belief that we’re fine keeps us from becoming the next best version of ourselves. If you’re tired of feeling just fine, tune in and let me help you do something about it.
Discover how to change your life into something better than what you are accepting and why you don’t have to settle for a career, a relationship, a body, or a life that is just fine. I’m showing you why fine is an easy word to think and say, how to identify when you don’t actually feel fine, and what changes when you stop settling for good enough in your life.
Get full show notes and more information here: https://carriehollandmd.com/63
Do you consider yourself an emotional eater? Well, you might be surprised to know that we are all emotional eaters. When we eat for any reason other than hunger, we are emotionally eating. This may sound like a stretch, but this is a truth that needs to be acknowledged if we want to create real habit changes around the way we eat.
Tune in this week to discover the truth about emotional eating. I’m sharing what emotional eating is and the typical characteristics versus eating out of true physical hunger. I’m showing you how to start using your true physical hunger to guide your eating, and a simple method to stop emotionally overeating.
Get full show notes and more information here: https://carriehollandmd.com/62
Changing up your life isn’t easy, that’s often what prevents people from getting started. But if you can implement just one of my suggestions that I'm sharing with you in this episode, you’ll be on the path to creating real long-term change around your health, weight, and strength.
This week, I’m sharing 6 super-simple habits that you can start implementing today, so you can begin losing weight and sustainably living a healthier life, both now and in the future.
Get full show notes and more information here: https://carriehollandmd.com/61
If you want to know how to manage yourself around foods that trigger overeating for you, you’re in the right place. There are two different approaches you can take: moderation or abstinence. I’m explaining the pros and cons of each method on today’s episode.
I’m discussing what it looks like when you moderate your exposure to your trigger foods, the potential issues you might encounter, and my tips for successfully moderating your consumption. Additionally, I’m sharing the other option: abstinence. Learn why abstaining isn’t about restriction and deprivation, and how to make a deliberate choice about how to approach your trigger foods.
Get full show notes and more information here: https://carriehollandmd.com/60
Weight loss, strength, and health are not one and the same. For my clients, losing weight is often a goal, but it isn’t always. You might be happy with your current weight, but you want to look more muscular. On the other side, you might feel strong physically, but not particularly healthy, or any of the shades of gray in between.
I break down weight loss, strength, and health, helping you get clear on the important distinctions between them. I’m showing you how to decide which goals or which combination is most important to you, so you can start focusing your efforts appropriately.
Get full show notes and more information here: https://carriehollandmd.com/59
If you’re struggling with following through on the habits you want to develop, I have one simple sentence to help you. It is a mantra that has helped me adopt new habits.
Discover the power of this sentence for inner peace when you're struggling to create new habits: "Something is better than nothing." I'm sharing why something is always better than nothing and how to use this idea to start changing your habits and forming new ones that serve you in the life you want to live.
Get full show notes and more information here: https://carriehollandmd.com/58
Do you want to know how to succeed at weight loss? Discover the five characteristics of people who are successful in their weight loss efforts. I'm sharing why you need a plan to lose weight, how to stick to the plan, and why following the plan perfectly isn't the goal here. Instead, it's all about how you take ownership of your decisions and get back on track.
Get full show notes and more information here: https://carriehollandmd.com/57
If you believe you are too busy to start working towards your health or weight loss goals, listen in this week to discover what you can do about it. I break down the different types of busyness, help you identify which category you fall into, and provide you with tips to shake things up so that you don't miss out or burn out while caught up in the busyness.
Get full show notes and more information here: https://carriehollandmd.com/56
Many of you have ideas about what you believe to be the most difficult or scary aspects of weight loss, and the worst part is that you're allowing those fears to hold you back. However, did you know that the hardest part about losing weight has nothing to do with food or hunger?
I'm sharing why the biggest challenges you'll face when losing weight aren't hunger or deprivation, and how to trust that you're in control around food. I'm showing you what the hardest part about losing weight truly is, and provide practical tips for managing it.
Get full show notes and more information here: https://carriehollandmd.com/55
Summer is in full swing, and I know many of you listening will have vacation plans. I'm sharing all about managing travel and vacations while you're working on establishing healthier habits.
If you have travel plans and fitness goals, let's discuss how to achieve the best of both worlds. I'm providing practical tips for you to implement as you prepare for your next vacation, long weekend, work trip, or any time you're out of your usual routine. I'm showing you how to manage your thoughts, making it a little easier to maintain consistency while on vacation.
Get full show notes and more information here: https://carriehollandmd.com/54
If you're waiting for the right time to change, let me help you stop waiting and actually get started. Instead of just freaking ourselves out and creating reasons to stay still and avoid change, we can take action and get things done.
Discover how to create change in your life right now, instead of waiting until you feel ready. I'm sharing some of the most common thoughts that come up for people about why they can't make a change in their eating or movement plan right now, why not making a change today doesn't mean changing tomorrow will be easier, and I'm showing you what you can do to start creating change in your life, even when it feels uncomfortable.
Get full show notes and more information here: https://carriehollandmd.com/53
Often, when you have a goal to lose weight, you get caught up in the details. If you have questions about losing weight, I'm here to help you zone in on what really matters because you might currently be asking questions that aren't all that helpful.
Discover the most important questions to ask yourself as you make your weight loss plan. I'm addressing questions about carbs, protein, intermittent fasting, plant-based diets, and showing you how to avoid getting caught up in these details and instead bring your focus back to the bigger picture: losing weight.
Get full show notes and more information here: https://carriehollandmd.com/52
Losing weight means changing the way you eat: fewer takeouts and restaurants, smaller portions, and eating more fruits and veggies. None of these changes are wild, but when push comes to shove, making changes to our habits is easier said than done. With a little self-awareness, you can learn to overcome inconsistency in any area of your life.
I’m discussing what it means to be consistent, the role your self-awareness plays in becoming more consistent, and what you can do to improve consistency in the things you want to do.
Get full show notes and more information here: https://carriehollandmd.com/51
You already know that exercise is good for you. You don’t need me to point out that exercise is important for keeping your body and mind healthy. But what if you hate exercise? Or, at least, what do you do if you just don’t like exercise?
Discover why you might not like exercise and what you can do about it. I’m sharing how to make sure your bad experiences with sports or exercise don’t stop you from trying something new, some of the different options available to you that you might never have considered, and how to find the kind of exercise that really works for you.
Get full show notes and more information here: https://carriehollandmd.com/50
Discover what changes when you’re in a weight-maintenance phase, and the secrets that will help you maintain your weight. I’m discussing my three-pronged approach to weight maintenance, and how to make sure you’re developing sustainable habits so the weight doesn’t come straight back.
Get full show notes and more information here: https://carriehollandmd.com/49
Why do you overeat, and how do you stop? If you think all you need to lose weight is willpower, listen in to discover an alternative. This episode is all about managing your urges. Now, this doesn't sound fun, but the truth is, the ability to manage your urges is one of the most essential skills to stop overeating and emotional eating.
Discover what an urge is and where it comes from. I'm discussing the role urges play in emotional eating, why urges present a unique challenge, and most importantly, I'm giving you practical tips and ideas you can use to manage your urges when you feel them coming on.
Get full show notes and more information here: https://carriehollandmd.com/48
Overwhelm is a tricky feeling that generally doesn't get us anywhere. In fact, it often hurts us. Whether you feel overwhelmed by the amount of tasks on your plate, or you're going through a major life change and those emotions are overwhelming you, the good news is there is a way to ditch overwhelm for good.
Discover what overwhelm is, how it's hurting you, and my process for navigating overwhelm in a new way. Hear why overwhelm keeps us stuck, even though it feels like we're expending lots of energy, and how applying the strategies I'm sharing today will help you feel lighter, less frantic, and more focused.
Get full show notes and more information here: https://carriehollandmd.com/47
Are your thoughts about food holding you back? There are ideas many of us have around food that keep us stuck. Some of you have very strong thoughts and beliefs when it comes to food. I’m helping you see how questioning these thoughts, or even giving them up altogether, will help you get closer to your health and fitness goals.
I’m sharing the unhelpful stories we’ve been taught about food by our society and the world around us, how to recognize these thoughts when they appear, and how to make sure they don’t become part of a belief system around food that stops you from making progress.
Get full show notes and more information here: https://carriehollandmd.com/46
When we use the past to paint our present and future, it’s usually because it gives us certainty and comfort. We can let ourselves off the hook if something from our past has prevented us from succeeding. However, the hard but liberating truth is that the past is over – it’s the story you’re telling yourself now about it that is preventing you from truly growing.
I talk about trying to let go of your story. I explain why we so often get caught up in our past and how you can start to move beyond it.
Get full show notes and more information here: https://carriehollandmd.com/45
A common issue that many of my clients run into when trying to change their habits is that their partner is not supportive. Habit change is a very difficult process. It requires a certain level of discipline and risk to make it happen. When your partner isn’t on board, it makes this step much more difficult.
I discuss the three most common ways your partner might be unsupportive of your new healthy lifestyle and why. You'll learn how communication and boundaries can help this situation, and ultimately, why you need to support yourself.
Get full show notes and more information here: https://carriehollandmd.com/44
The goals that start you on your journey, like weight loss, are called “result goals,” and the kind of goals I want you to start being more mindful of are “habit goals.” While you don’t have full control over what the scale says, you have 100% control over your habits.
I share how your habits relate to your goals. I explain the difference between result goals and habit goals, and what you should consider when you start making them.
Get full show notes and more information here: https://carriehollandmd.com/43
One of the hardest things to figure out when you’re working towards a goal is the difference between showing yourself compassion and letting yourself off the hook. I’ve honestly been scratching my head about this concept for years in my own life and with the women I coach. While the line can feel blurry at times, I want you to know that being kind to yourself does not mean you’re lazy or complacent.
This week, I talk about the difference between being kind to yourself and letting yourself off the hook. I discuss what self-compassion is, what it isn’t, and why it’s so important for reaching our goals.
Get full show notes and more information here: https://carriehollandmd.com/42
Exercise is one of the best things you can do for basically every part of your body. It is also incredibly beneficial for your mental health and mood. But I’ll let you in on a little secret: exercise is amazing for your confidence. There is no food, supplement or vitamin that gives me the same feeling of confidence that exercise does.
I talk about the relationship between exercise and confidence. I explain why exercise builds confidence, why it’s imporant to find a movement you love, and why consistency is so important.
Get full show notes and more information here: https://carriehollandmd.com/41
How are you showing up in the world? Many of my clients too often look for who they are and how they want to present themselves from the people around them. They want to be more confident, but seek that confidence and validation from outside themselves. Really, those feelings should always come from within.
I talk about how to become a better version of you and how that starts with first knowing who you are and showing up for that person. I share some questions you can ask yourself to help you along this journey to becoming a badass.
Get full show notes and more information here: https://carriehollandmd.com/40
When I talk to clients, they can always come up with lot of reasons for why they haven’t started on their goal. But the truth is, when it comes to a big change, you’re never going to feel ready.
This week, I share some reasons why you should get started before you’re ready. I share why it’s important to fail, and why taking action will help you feel motivated to keep coming back.
Get full show notes and more information here: https://carriehollandmd.com/39
Habits are invisible– they help us go about our day smoothly and focus our energy on other important things. This is great when you have habits that are good for you and support your health, but what if you have habits that are unhealthy? How do you replace these habits with healthier ones?
I share some common ways I’ve seen people try and fail to change their habits and how to ultimately troubleshoot these issues so that they don’t happen again. I give some tips that will help you stay on the wagon and build healthy routines that will hopefully stick with you forever.
Get full show notes and more information here: https://carriehollandmd.com/38
Have you ever wondered how women with muscle reached that point? So many women still believe that they will become big and bulky when they start picking up heavy weights. This simply isn’t true.
I share some of the habits, routines, and practices that women with muscle have. I help you understand what it takes mentally and physically to build muscle, the mindset you need to have to keep that muscle and show you how to start getting results in this area.
Get full show notes and more information here: https://carriehollandmd.com/37
Are you too busy? Do you feel overstretched and like you have too much on your plate? Do you find yourself saying yes to things you don’t really want to do, simply because you feel like you can’t say no? If the idea of saying no makes you cringe, I’ve got you covered this week.
Find out why it is so hard for you to say no to things, and some tips to help make “no” less of a foreign language to you and something you feel more comfortable saying when the situation applies.
Get full show notes and more information here: https://carriehollandmd.com/36
Does whey protein work? What are the downsides of beta-alanine? Is collagen worth spending money on? Supplements can have an impact on performance and wellbeing, but it can be difficult to know where to start.
Learn more about supplements like caffeine, creatine, BCAAs, glutamine, beta-alanine, and more to help you make informed choices around taking them. I share important information on dosing, side effects, benefits, and downsides, and also some of the current science and data behind these supplements.
Get full show notes and more information here: https://carriehollandmd.com/35
What change do you want to make in your life? Maybe you want to make exercise a non-negotiable. Maybe you want to eat better or think differently about something. Whatever it is you want to change, you can get it done by aiming small, and taking it slow.
Learn the benefits of small wins, why you should be aiming for them when making a change, and the importance of celebrating them when they happen.
Get full show notes and more information here: https://carriehollandmd.com/34
What exactly does it take to build muscle? How much and how often you should train if you want to build muscle? Where do you even start? There can be a lot of uncertainty and confusion around this topic, so this week, I’m clearing things up for you.
It takes time and commitment to build muscle, but there are some things you can do to make your experience feel easier. Discover what exactly it takes to build muscle and where to start, one of the most common reasons I see people fail, and how to build muscle and keep it.
Get full show notes and more information here: https://carriehollandmd.com/33
What exactly is metabolism? What parts of your metabolism can you control, and how can you optimize these parts and maximize your metabolism in a way that serves you?
This week, I cut through the junk and bring you the best science I could find to make sense of metabolism for you. I make it less of a mystery, debunk some of the things you’ve seen or read regarding metabolism, and show you why it doesn’t have to be as complicated as some people would have you believe.
Get full show notes and more information here: https://carriehollandmd.com/32
If you’ve ever thought about losing weight, you’ll know that food tracking is one of the most commonly suggested tools to help. However, it is also a very polarizing tool, so how do you know if it’s right for you?
This week, I’m offering a number of considerations and ways to view food tracking as well as sharing some alternatives to tracking and counting calories. I’m diving deeper into what it actually means to track food, the upsides and downsides of tracking, and some alternatives to tracking your calories.
Get full show notes and more information here: https://carriehollandmd.com/31
If you want to understand macronutrients and how to apply this concept to your diet, you don’t want to miss this episode. I’m explaining what macronutrients are, how to establish your current relationship with them as well as what you need to consider when it comes to a macro-based approach to nutrition. I’m sharing a tool I use in my own life and with my clients and helping you pick macronutrients apart so you can decide if and how you use them in your diet.
Get full show notes and more information here: https://carriehollandmd.com/30
The new year is a time when motivation becomes a bit of a buzzword. You’ll hear it and see it regularly as a lot of people are trying to kick new habits into gear in their lives. But what exactly is it, and how does it serve you when achieving your goals? In this episode, I’m sharing what motivation is, some of the different kinds of motivation, and the upsides and downsides of each. Discover what need to know about motivation to help you maximize it at the right time, not rely on it, and the connection between motivation, action, and results.
Get full show notes and more information here: https://carriehollandmd.com/29
It’s the start of a new year, and many of you may be considering starting, committing, or re-committing to an exercise routine. There are so many reasons to get active, and the physical benefits are one thing, but the benefits of exercise go far beyond your biceps and your quads. So this week, we’re taking two of my favorite things and tying them together, and I’m sharing the life lessons I’ve learned from fitness.
Get full show notes and more information here: https://carriehollandmd.com/28
Whether you want to lose weight or adopt a more balanced approach to eating, you won't want to miss this episode. I’m encouraging you to pay attention and be mindful of the way you eat so you can start to make your nutrition feel simple. I'm also sharing some actionable tools and concepts to incorporate into your life right now to help you maximize your nutrition without restricting, depriving, or dieting.
Get full show notes and more information here: https://carriehollandmd.com/27
I used to think that my thoughts were not in my control. I believed they just happened, and I had to accept them for what they were, that I was a passive conduit for whatever sentences popped up in my head. But now I know better, and as a result, I do better. In this episode, I’m showing you how to practice your thinking, what that actually means, and why it is essential if you want to change your thoughts. Plus I’m sharing some ideas and tools you can use immediately to start practicing your thinking.
Get full show notes and more information here: https://carriehollandmd.com/26
If you’ve ever felt wronged by someone or felt that someone else was responsible for making you happy or meeting your needs, this episode is for you. I’m showing you the importance of owning your emotions and claiming responsibility for yourself as well as sharing more about victim mentality and why it is crushing you. Find out how to start taking responsibility for your emotions and why doing so will dramatically improve your relationships and help you live a more fulfilled and balanced life.
Get full show notes and more information here: https://carriehollandmd.com/25
In this episode, I’m shedding some light on comparison, encouraging you to do less of it, and showing you how to make the instances where you compare yourself to others more productive. Find out why we compare, the upsides and downsides of comparison, and how to know which one the comparison you are making falls under. If you’ve ever compared yourself or felt envious of a friend, family member, colleague, or anybody else you have come into contact with, you don’t want to miss this episode.
Get full show notes and more information here: https://carriehollandmd.com/24
Failure is unavoidable. If you are going to stretch yourself and try something new, rest assured you are going to fail. You aren’t going to get something from the outset, nor will you succeed straight away either. Failure is simply part of the process. If that sounds scary, you don’t want to miss this episode, because I’m shaking up your views on failure and sharing a challenge to help you start being more willing to fail.
Get full show notes and more information here: https://carriehollandmd.com/23
Your holiday season does not have to be a wash. You are not doomed to eat more than you want and come out the other side feeling awful by the time January 1st rolls around. Tune in this week to find out how to finally start getting different results around the holidays without sacrificing your enjoyment of them. I’m sharing some effective tips you can use over the holidays to feel exactly how you want to feel at the end of them, and some tips to help you eat, move, and think your way through the holidays.
Get full show notes and more information here: https://carriehollandmd.com/22
Join me this week as I share the truth about perfectionism, where it comes from, what it means, and some signs you might be a perfectionist. I’m sharing some common characteristics of perfectionists so you can see how they might be showing up in your life, and giving you an alternative to perfectionism that will help you move forward and show up as the person you want to be.
Get full show notes and more information here: https://carriehollandmd.com/21
What is your goal? What are you working on right now? If you’ve made serious strides in your career and aren’t sure what’s next, or if you’ve been feeling exhausted or stopped taking care of yourself but know deep down that you have more to give personally, professionally, or both, I’m here to help this week. I’m showing you how to stop looking externally for a solution to an internal problem, and it all starts with setting a goal.
Get full show notes and more information here: https://carriehollandmd.com/20
So many of us want to be different in some way. We might want to be someone who is healthier, or who exercises more, or who drinks less wine, yet when it comes to actually making it happen we stay stuck in indecision and inaction. In this episode, I’m sharing a powerful exercise to help you cross the bridge from who you are right now to create a new identity for yourself and become who you want to be.
Get full show notes and more information here: https://carriehollandmd.com/19
There are certain phrases that my clients say to me during our coaching calls, and I hear them over and over again. These thoughts and phrases are presented as absolute truths, but they most definitely prevent my clients from moving forward. So this week, I’m sharing what these phrases are, how to acknowledge if you’re saying any of them, and how to remove them from your vocabulary in favor of more effective, helpful phrases.
Get full show notes and more information here: https://carriehollandmd.com/18
How often do you find yourself justifying your decisions around food? In this episode, I’m encouraging you to start being on to yourself and your justifications and to approach them with a mix of curiosity, kindness, and a little tough love. Discover what justifications are, where they come from, the problem with using them, and why moving through them is the path to growth.
Get full show notes and more information here: https://carriehollandmd.com/17
If you’ve ever thought you need more willpower, I’ve got an alternative for you this week. I’m diving deeper into discipline, willpower, and motivation, sharing the differences between the three, and showing you exactly where you need to implement each one to achieve your goals. I’m clearing up some misconceptions about willpower and discipline, sharing the benefits of them, and showing you how to manage each one to make positive changes in your life.
Get full show notes and more information here: https://carriehollandmd.com/16
Do you ever feel like you could be consuming too much sugar? In this episode, find out why it’s so easy for added sugars to get into your food without even knowing it and what happens in your body when you eat foods with high amounts of added sugar. I’m sharing the ever-worsening problem that sugar creates in our diets, some of the effects sugar can have on you, and some ideas to help you address your family’s sugar intake.
Get full show notes and more information here: https://carriehollandmd.com/15
In this episode, I’m sharing more about what strength training consists of and why it’s so important. Learn some common myths and misconceptions people have about strength training, some concerns people have about it, some of the amazing benefits it can have for you, as well as where to get started and what to do if you’ve never done any strength training before.
Get full show notes and more information here: https://carriehollandmd.com/14
Do you want to eat more healthily but don’t have time to meal prep? Do you want to eat better at home but don’t like to cook? Eating healthily should not be complicated, so why does it seem so overwhelming to so many of us?
This week, I’m giving you some ideas to help you eat at home more often, save time prepping meals, and eat healthy, even if you don’t like to cook. I’m showing you how to feel better about the food choices you’re making and giving you some concepts you can implement today to simplify your eating.
Get full show notes and more information here: https://carriehollandmd.com/13
This week, I’m bringing you 5 of the most common nutrition mistakes I see people making and the effects these can have on your wellness. I’m showing you how to consider the impacts of your nutritional choices, how to collect and use data and information to change your patterns and some small changes you can make in your nutrition to create the change you want in your life.
Get full show notes and more information here: https://carriehollandmd.com/12
In this episode, I’m diving into other people’s opinions of you and showing you how to stop allowing them to hold you back from showing up as your truest, most authentic self. Find out why you care so much about other people’s opinions, why someone else’s opinion of you actually has nothing to do with you, and some ideas and concepts you can implement to start living into your most genuine, messy, awesome version of yourself.
Get full show notes and more information here: https://carriehollandmd.com/11
This week, I’m sharing some tips and tools you can implement in your life to get clear on your priorities and start living into them. I’m showing you why prioritizing yourself is not selfish, how to make the necessary changes in your life to start prioritizing yourself and your wellbeing, and stop discounting what truly matters to you for the sake of other people.
Get full show notes and more information here: https://carriehollandmd.com/10
In this episode, I’m diving deeper into the challenge of being a working mom with a career-level job, and the issues and challenges that come up with balancing everything that comes with it. I’m sharing the reasons that you may prioritize your career and family above self-care, why having it all is possible for you, and what you need to do to get it.
Get full show notes and more information here: https://carriehollandmd.com/9
In this episode, I’m sharing the three things that starting a new habit really boils down to and showing you how to get started with creating new habits that are more aligned with your goals. Hear some questions to ask yourself to help you review your existing habits and some manageable steps you can take today to drive the change you desire.
Get full show notes and more information here: https://carriehollandmd.com/8
This week, I’m helping you examine your fears, reservations, and thoughts about the scale and showing you how to view the scale in a different way. I’m giving you some questions to ask yourself about this topic, and sharing the pros and cons of weighing yourself to help you make an informed decision about whether it is right for you.
Get full show notes and more information here: https://carriehollandmd.com/7
Tune in this week to start simplifying the complex world of calories. I’m sharing why your body is smarter than the math when it comes to calories, how to see that a gradual approach to weight loss is going to create more sustainable results than drastically cutting your daily calories, and how you can start cutting your calories in a simple and manageable way.
Get full show notes and more information here: https://carriehollandmd.com/6
Discover what it means to feel your feelings. I’m breaking it down into two components: creating awareness of your feelings, and then what the heck you can do with them after. I’m showing you four ways we can manage our feelings, and which will facilitate the biggest growth and change for you.
Get full show notes and more information here: https://carriehollandmd.com/5
Listen in this week as I’m sharing a key concept and tool you can apply to any problem you’re facing and any change you want to make in your life. Hear an analogy that helped me wrap my head around this concept, an example where you can see The Thought Model in action, and how to use it to get more control over your results.
Get full show notes and more information here: https://carriehollandmd.com/4
This week, I’m building on our first two episodes and sharing a simple-but-not-easy formula to make any change in your life. I’m sharing what’s currently missing from your weight loss journey, three things that will help you lose weight, and some tips to help you incorporate these three things into your plan.
Get full show notes and more information here: https://carriehollandmd.com/3
If you are waiting and hoping for science to bring you the right answer about what you should eat, I’m here to help this week. I’m showing you how to eat in a way that serves you and your health and is sustainable, and I’m breaking down the multiple reasons why knowing what and how to eat is still a problem for so many people.
Get full show notes and more information here: https://carriehollandmd.com/2
Many of you are not living in the body you want because you don’t have the time or energy to figure out how to eat and exercise in the way that suits you. But it is absolutely possible to feel whole professionally, personally, and physically without having to sacrifice your sanity in the process. Join me this week as I share the three components of wellness and what’s currently missing from your fitness plan (hint: it’s not what you think!) and show you how to take the first step to the mind and body you want.
Get full show notes and more information here: https://carriehollandmd.com/1
If you’re a high-achieving working mom who is burned out, busy, or tired, and you’ve had trouble losing weight, maintaining a healthy body, or simply feeling GOOD because you’re not eating, moving, or thinking in a way that supports you, Strong as a Working Mom will get you back on track.
I’m Carrie Holland, and I’m a working mom, just like you. I used to overwork, overeat, and overanalyze EVERYTHING. I did all the things I thought a successful, high-achieving professional woman and mom was supposed to do, except take care of myself. That left me feeling totally stuck.
That is, until I got tired of my own BS, took control over my thoughts, and changed my life. You can 100% do the same.
If you’re ready to change the way you eat, move, and think so you can truly feel like the strong working mom that you are, this podcast is for you. No more perfectionism. No more imposter syndrome. No more all-or-nothing thinking. Drop your negative self-talk, pick up your headphones, and listen in as I share tools that will get you strong, inside and out. This is not about a quick fix, but it IS about changing how you live your life. Join me and discover how YOU are Strong as a Working Mom.
Every Wednesday, I’ll be here, sharing my best actionable strategies and coaching with you. Follow the podcast today so you don’t miss an episode and visit me at carriehollandmd.com to learn more about how to have a Fit Life.