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Can you really eat intuitively and still reach your fitness goals? For the busy mom who’s over dieting—but still wants results—the answer is yes.

In this episode, certified health and lifestyle coach Alisha Carlson breaks down the real meaning behind intuitive eating and how it can support your health, fitness, and mindset—without tracking every bite or falling into “food chaos.”

Drawing from her personal story and years of coaching high-achieving moms, Alisha walks through the 10 core principles of intuitive eating and how to apply them in real life—especially if you want to feel good in your skin, fuel your workouts, and model a healthy relationship with food for your kids.

You’ll learn how to reject diet culture, tune into your hunger and fullness cues, stop labeling food as good or bad, and develop a gentle but goal-aligned approach to nutrition and movement.

🎯 What You’ll Learn:

• How intuitive eating and fitness goals can coexist
• Why rejecting the diet mentality is the first step to food freedom
• How to understand hunger signals and emotional triggers
• Why food should be satisfying—not just “clean”
• What it means to practice gentle nutrition without extremes
• How to exercise for strength and energy—not just calorie burn
• How moms can set the tone for generational food confidence

💬 Key Quotes:

• “This isn’t a bash on intuitive eating—it’s a deeper take.”
• “Food is neutral. It’s just food.”
• “Quieting the food police is huge for breaking shame.”
• “You can have food freedom and structure.”
• “This is about making peace with food and progress.”

🕒 Episode Chapters:

00:00 – Intro to Intuitive Eating
02:50 – What the 10 Principles Really Mean
06:02 – Rejecting the Diet Mentality
09:13 – Understanding Hunger and Fullness
11:59 – Making Peace with Food
14:51 – Challenging the Food Police
18:02 – Respecting Your Body and Its Signals
21:11 – Discovering Satisfaction in Eating
23:49 – Honoring Health with Gentle Nutrition
27:10 – Exercise as Self-Respect, Not Punishment
30:00 – Final Thoughts & What to Do Next

🔗 Connect with Alisha:

• Instagram: @alishacarlson_
• Website: www.alishacarlson.com