{"podcast":{"title":"Strong Is a Mindset","slug":"strong-is-a-mindset-5572120","podcast_index_feed_id":5572120,"rss_url":"https://feeds.libsyn.com/419126/rss","website_url":"https://carriehollandmd.com/","image_url":"https://static.libsyn.com/p/assets/e/5/2/9/e5299026487b92d8e55e3c100dce7605/SIAM__Cover_Art_3000.jpg","author":"Carrie Holland","episode_count":215,"summary":"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. Especia…","last_synced_at":"2026-07-29T14:21:38.442983+00:00","page_url":"https://stenobird.com/podcast/strong-is-a-mindset-5572120"},"episode":{"title":"197. Why 'Making Up for It' Keeps Backfiring","slug":"197-why-making-up-for-it-keeps-backfiring","published_at":"2026-04-01T05:00:00+00:00","page_url":"https://stenobird.com/podcast/strong-is-a-mindset-5572120/197-why-making-up-for-it-keeps-backfiring","show_page_url":"https://stenobird.com/podcast/strong-is-a-mindset-5572120","url":"https://carriehollandmd.com/making-up-for-it-keeps-backfiring/","audio_url":"https://traffic.libsyn.com/secure/4d764f8d-398b-4482-906d-cbc3bea9c811/SIAM197.mp3?dest-id=3479792","summary":"Ever have a day or weekend where things feel a little off, and your first thought is, \"Okay, now I need to get serious\" ? That urge to tighten everything up, eat \"perfectly,\" or push harder in your workouts can feel productive in the moment, but what if it's actually the thing keeping you stuck? In this episode, I'm breaking down the pattern of 'making up for it' - why it shows up so quickly after things don't go as planned, why it feels like the responsible thing to do, and what's really driving that urgency underneath the surface. Because most of the time, it's not about the food or the missed workouts. It's about what you're making it mean about you. Listen in to learn why overcompensating creates more instability instead of less, how it reinforces the all-or-nothing cycle with food and exercise, and why the urge to 'make up for it' is often about proving something to yourself. You'll also learn how to return to your baseline without turning it into a big reset, how to spot the difference between neutral action and repayment, and how building self-trust comes from responding steadily instead of reacting intensely. Get full show notes, transcript, and more information here: https://carriehollandmd.com/197 Follow me on Facebook and Instagram: https://www.facebook.com/carriehollandmd https://www.instagram.com/carriehollandmd/","meta_description":"Ever have a day or weekend where things feel a little off, and your first thought is, \"Okay, now I need to get serious\" ? That urge to tighten everything…","key_points":[],"chapters":[],"topics":[],"duration_seconds":1404,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/strong-is-a-mindset-5572120/episodes/197-why-making-up-for-it-keeps-backfiring/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/strong-is-a-mindset-5572120/197-why-making-up-for-it-keeps-backfiring.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}