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