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