You've read the books, tracked the data, and analyzed your patterns. You can explain exactly why you eat when stressed, skip workouts, or stay up scrolling. Yet week after week, nothing changes. That gap between your sharp awareness and your stuck behavior has a name: insight paralysis. Tune in this week to learn why awareness alone keeps you stuck and concrete tools to bridge the gap between knowing and doing. Most importantly, you'll discover how to stop circling the same thoughts and start taking the tiny actions that actually create change. Get full show notes, transcript, and more information here: https://carriehollandmd.com/169
If you're wondering why you keep falling into the same patterns with your health and fitness goals, you're not alone. After coaching countless physicians, lawyers, executives, and entrepreneurs, the same handful of recurring struggles comes up over and over again. That’s why, this week, I'm sharing the top five struggles my clients face when they change their habits, plus the tools to overcome them. Join me on the podcast today to learn concrete tools, actionable strategies, and mindset shifts you can practice immediately. Get full show notes, transcript, and more information here: https://carriehollandmd.com/168
Have you ever caught yourself thinking that if you just had the right fitness tracker, the perfect app, or the latest gadget, your health and fitness goals would finally click into place? I get it. Data feels safe. Numbers feel concrete. When everything about your body, health, fitness, and weight loss feels unpredictable, numbers might feel like a lifeline. But here's the truth: Your Oura ring won't get you to bed earlier. Your food tracking app won't put vegetables on your plate. And your CGM won't stop you from reaching for those M&Ms. Tune in this week to learn about how you might be over-scientizing weight loss - a phenomenon I see repeatedly with clients who fill their homes with gadgets, but aren't using that information to guide or change their actions. Get full show notes, transcript, and more information here: https://carriehollandmd.com/167
Have you ever found yourself obsessing over every single bite of food you eat? When you've imposed rigid rules around healthy eating, the very thing meant to make you feel better ends up making you miserable. The constant mental checklist and fear of messing up takes up way too much brain space, and that’s why this week, I’m exploring why perfectionism around food backfires, especially for high-achievers who apply their usual excellence to every bite they take. Listen in this week to discover why sometimes our pursuit of healthy eating can actually backfire – and more importantly, how to fix it. Get full show notes, transcript, and more information here: https://carriehollandmd.com/166
That old photo where you looked amazing might be lying to you. You know the one - where your arms looked defined, your waist looked tiny, and you got compliments everywhere you went. The photo that makes you think, “I want that body back,” while forgetting that you were actually exhausted, hungry, and missing out on life just to maintain it. This disconnect between looking good and feeling terrible is something I see constantly in my coaching practice. Tune in this week to discover why your brain tricks you into wanting a body that made you miserable, and more importantly, how to create a version of yourself that both looks good and feels amazing. Get full show notes, transcript, and more information here: https://carriehollandmd.com/165
This episode tells the powerful story of a client who transformed not just her body, but her entire approach to life after a single dinner changed her perspective. After years of yo-yo dieting and trying programs like Optavia, she came to coaching wanting something different. Listen in this week to hear exactly what happens when someone decides their own opinion matters most. Her story demonstrates that real, lasting change isn't about willpower or perfection. It’s about becoming someone who sticks to the commitments they make to themselves. Get full show notes, transcript, and more information here: https://carriehollandmd.com/164
The disconnect between wanting to exercise, eat better, or sleep more and actually doing it can feel incredibly frustrating. You know these things matter, you genuinely want them in your life, but somehow they keep getting pushed aside. Listen in this week to learn how to recognize the difference between "I don't have time" and "This isn't a priority right now," and why that distinction gives you back your power. Most importantly, you'll learn practical ways to start aligning your daily choices with your true priorities, even if it means making uncomfortable trade-offs. Get full show notes, transcript, and more information here: https://carriehollandmd.com/163
That window between getting home from work and going to bed can feel like clocking into a second full-time job. The second shift - your role as mother, wife, pet parent, chauffeur, chef, and manager of all the things - is emotionally charged and exhausting. You're physically tired from your day, legitimately hungry from meals eaten hours ago, and experiencing mental whiplash from switching between your structured work role and the emotional labor of caregiving. Add decision fatigue from making thousands of choices throughout the day, and it's no wonder your brain defaults to takeout, cereal, or wine and popcorn. Tune in this week to learn practical strategies to transform this chaotic time into something more manageable and grounded. Get full show notes, transcript, and more information here: https://carriehollandmd.com/162
Have you ever noticed how exhausting it is to fight against your emotions? Whether it's trying to resist a craving, suppress anxiety, or push through difficult feelings, the constant battle is draining. And here's the truth: fighting against discomfort actually makes things harder. But what if there was another way? This episode was inspired by a surprising conversation with my 12-year-old son after his first 5k race, where a simple statement captured something profound about how we handle discomfort in every area of our lives. Get full show notes, transcript, and more information here: https://carriehollandmd.com/161
Have you ever noticed how easily we break promises to ourselves? Maybe it's the workout you swore you'd do this morning, the meal prep you planned for Sunday, or the evening routine you promised to stick to. Each time we break these promises, we're doing more damage than we realize. It's not just about the missed workout or the skipped meal prep – it's about the relationship we're building with ourselves. If you've ever felt stuck in a cycle of making and breaking promises to yourself, this episode is your roadmap to breaking free. Get full show notes, transcript, and more information here: https://carriehollandmd.com/160
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
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
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