Strong Is a Mindset

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