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141. Diet Not Sticking? Here’s What You’re Missing
Manage episode 469749375 series 3558603
Content provided by Carrie Holland, MD, and CPT. All podcast content including episodes, graphics, and podcast descriptions are uploaded and provided directly by Carrie Holland, MD, and CPT or their podcast platform partner. If you believe someone is using your copyrighted work without your permission, you can follow the process outlined here https://player.fm/legal.
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
154 episodes
ShareManage episode 469749375 series 3558603
Content provided by Carrie Holland, MD, and CPT. All podcast content including episodes, graphics, and podcast descriptions are uploaded and provided directly by Carrie Holland, MD, and CPT or their podcast platform partner. If you believe someone is using your copyrighted work without your permission, you can follow the process outlined here https://player.fm/legal.
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
154 episodes
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1 153. Competing Desires: The Mental Game of Food Decisions 30:30
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Play Later Play Later Lists Like LikedHow 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…
1 152. Prioritize Your Mental Health: A Conversation with Dr. Michelle Chestovich 51:31
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Play Later Play Later Lists Like LikedContent 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…
1 151. Menopause & Fitness: Cutting Through the Confusion 38:49
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Play Later Play Later Lists Like LikedConfused 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…
1 150. Self-Improvement That Actually Works: 10 Truths Every Woman Needs to Hear 32:56
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Play Later Play Later Lists Like LikedHave 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…
1 149. How I Make Fitness Feel Easy (Most Days) 34:11
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Play Later Play Later Lists Like LikedDo 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…
1 148. Self-Compassion vs. Self-Sabotage: Are You Being Too Nice to Yourself? 30:19
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Play Later Play Later Lists Like LikedHave 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…
1 146. 'We’ll See’ is Not a Strategy: Take Ownership of Your Habits 24:24
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Play Later Play Later Lists Like LikedWhen 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…
1 145. Mindless Eating: Stop Justifying, Start Understanding 31:31
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Play Later Play Later Lists Like LikedHave 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…
1 144. Why You’re Not Losing Weight, Even If You’re Eating Healthy 30:18
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Play Later Play Later Lists Like LikedAre 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…
1 143. Staying Consistent with Your Habits When You’re Off Your Routine 32:51
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Play Later Play Later Lists Like LikedDo 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…
1 142. How Transforming Your Habits Transforms You: A Client Success Story 27:53
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Play Later Play Later Lists Like LikedWhen 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…
1 141. Diet Not Sticking? Here’s What You’re Missing 31:11
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Play Later Play Later Lists Like LikedAre 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…
1 140. Break the Backtracking Cycle: How to Maintain Weight Loss Success 32:58
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Play Later Play Later Lists Like LikedHave 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…
1 139. 9 Simple Tools to Make Healthy Eating Easier 36:11
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Play Later Play Later Lists Like LikedDo 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…
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1 138. Overcome Busyness: Strategies for Prioritizing Yourself 31:49
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Play Later Play Later Lists Like LikedAre 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…
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1 137. The Small Things that Change Everything 29:41
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Play Later Play Later Lists Like LikedDo 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…
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1 136. Strength Training Basics: Your Step by Step Guide 37:41
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Play Later Play Later Lists Like LikedHave 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…
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1 135. Why Diets Don’t Work and What to Do Instead 36:59
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Play Later Play Later Lists Like LikedDo 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…
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1 134. Stop Punishing Yourself: Make Peace with Food and Exercise 33:42
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Play Later Play Later Lists Like LikedDo 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…
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1 133. How to Lose Weight without Being Hungry and Miserable 28:01
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Play Later Play Later Lists Like LikedDo 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…
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1 132. Go Big by Starting Small: Build Habits That Stick 30:11
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Play Later Play Later Lists Like LikedDo 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…
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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…
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1 130. Let Go of Holiday Perfection: More Joy, Less Stress 24:29
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Play Later Play Later Lists Like LikedJoin 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…
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1 129. Break the “All Bets Are Off” Holiday Mentality 30:24
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Play Later Play Later Lists Like LikedAre 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…
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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…
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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…
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1 126. Eat, Move, and Think Your Way to a Healthy Holiday Season 30:03
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Play Later Play Later Lists Like LikedAre 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…
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1 125. Surprising Realizations That Come from Changing Your Habits 32:56
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Play Later Play Later Lists Like LikedHave 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…
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1 124. The Work-Wellness Imbalance: How to Make Time for Yourself 29:47
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Play Later Play Later Lists Like LikedDo 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…
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