159. Stop White-Knuckling: Choose Peace Over Willpower
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
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158. How to Return From Vacation Without Starting Over
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
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157. How to Eat to Build Muscle
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
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156. When Stress Makes You Forget Everything You've Learned
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
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155. 40 Days Sugar-Free: What We Learned as a Family
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
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.
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