Nourish & Strengthen with Trainer Lindsey
Welcome to the Nourish and Strengthen Podcast! I’m your host Trainer Lindsey and I am so excited to teach you how to reach your fitness goals in a way that keeps your hormones and metabolism healthy! The process can be enjoyable, empowering and can build the confidence in yourself that you can accomplish anything you set your mind to! Join me for tips, tricks, hacks and education on all things fat loss, health and wellness!
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115. How to Know if your Hormones are Affecting your Weight Loss
01/28/2026
115. How to Know if your Hormones are Affecting your Weight Loss
Have you ever felt like you’re doing everything right — eating well, working out, staying consistent — and the scale still won’t budge (or keeps creeping up)? You’re not crazy… and you’re not broken. In this episode, I’m breaking down three clear signs your hormones may be affecting your weight loss, especially if you’re over 35 and feel like the old rules just don’t work anymore. I’m sharing: The most common symptoms I see in women with hormone-related weight loss resistance Why dieting harder and doing more cardio can actually make things worse How gut health, stress, and recovery play a massive role in fat loss And the exact framework I use with clients to help them lose weight without extreme dieting or burnout I’m also sharing parts of my own story — including how I gained 50 pounds in a year despite doing “everything right,” and what finally helped me reverse it. If you feel stuck, frustrated, or like your body isn’t responding the way it used to… this episode will help you understand why — and what to do next. 🎁 Bonus: At the end of the episode, I share how to book a free strategy call with me to get personalized clarity on your hormones, metabolism, and next steps. Click here to book that free call:
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114. New to Tracking Macros? Start Here (And Avoid the Biggest Mistakes)
01/14/2026
114. New to Tracking Macros? Start Here (And Avoid the Biggest Mistakes)
If you’ve ever been curious about tracking macros but felt overwhelmed, intimidated, or unsure where to start — this episode is for you. I’m breaking down exactly how to begin tracking macros the right way, especially for women in perimenopause. We’ll start with why your first step is simply tracking what you already eat (no changes required), how to evaluate that data without judgment, and how to adjust calories strategically if progress stalls. I’ll walk you through setting protein the right way for your body, explain why small changes matter more than drastic cuts after 40, and share simple tips like pre-tracking food to make macros feel doable instead of obsessive. This is your all-inclusive, no-pressure guide to using macros as a tool for awareness, confidence, and sustainable fat loss — not restriction. Want more motivation, accountability and support in your fitness journey? Apply to work with a coach on my Elite level coaching team! Let’s hop on a call and chat through your goals and struggles and see if we are a good fit to work together! Apply for a free strategy call ! Send me a DM on Instagram or Facebook! I’d love to chat with you about your goals! Instagram: @ Facebook: @ Check out all the programs Check out my macro friendly cookbooks Order Supplements from Transform HQ and get 10% off with code TRAINERLINDSEY10
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113. Goal Setting in a Way that Actually Works for Women in Perimenopause
01/07/2026
113. Goal Setting in a Way that Actually Works for Women in Perimenopause
In this episode, I’m sharing seven gentle, aligned goal-setting frameworks that actually work for women in perimenopause. Instead of harsh resolutions or pressure-filled plans, I’ll walk you through new approaches like Energy Before Outcome, Seasonal Goal Setting, Values-First Vision, Reset Rituals, and more. You’ll learn how to create goals that feel supportive, sustainable, and realistic for your hormones and your life — not the old all-or-nothing patterns that burn you out. If you’re ready to design a year that feels aligned, grounded, and achievable, this episode will show you exactly how. Want more motivation, accountability and support in your fitness journey? Apply to work with a coach on my Elite level coaching team! Let’s hop on a call and chat through your goals and struggles and see if we are a good fit to work together! Apply for a free strategy call ! Send me a DM on Instagram or Facebook! I’d love to chat with you about your goals! Instagram: @ Facebook: @ Check out all the programs Check out my macro friendly cookbooks Order Supplements from Transform HQ and get 10% off with code TRAINERLINDSEY10
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112. Your Cozy Cortisol Reset: A Minimalist Plan for the End of the Year
12/17/2025
112. Your Cozy Cortisol Reset: A Minimalist Plan for the End of the Year
The last two weeks of the year are chaotic — but they’re also the perfect time to slow down and reset. In this cozy, supportive episode, I walk you through a two-week plan to purposefully relax, lower cortisol, and support your hormones through the holidays. You’ll learn how to rest in a way that actually boosts your metabolism, why play is essential for women over 40, and the easiest “minimalist goals” you’ve ever set. If you’re tired of hustle culture and want to finish the year softly, this episode is your permission slip to breathe, reset, and take care of yourself. Want more motivation, accountability and support in your fitness journey? Apply to work with a coach on my Elite level coaching team! Let’s hop on a call and chat through your goals and struggles and see if we are a good fit to work together! Apply for a free strategy call ! Send me a DM on Instagram or Facebook! I’d love to chat with you about your goals! Instagram: @ Facebook: @ Check out all the programs Check out my macro friendly cookbooks Order Supplements from Transform HQ and get 10% off with code TRAINERLINDSEY10
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111. When the Holidays Feel Like Too Much: Real Talk for Working Moms with Rebecca Olson
12/10/2025
111. When the Holidays Feel Like Too Much: Real Talk for Working Moms with Rebecca Olson
In this episode, I sit down with work-life balance coach Rebecca Olsen to talk about why the holidays feel so overwhelming for so many women - and what to do about it. We unpack the invisible load moms carry this time of year, the outdated expectations we quietly inherit, and the patterns that lead to overcommitting and burning out. Rebecca shares simple, doable mindset shifts and micro-habits that help moms get grounded fast, reclaim their energy, and design a holiday season that actually feels good for their immediate family. If you’ve ever entered December already exhausted and want to enter the New Year feeling different, this conversation will feel like a permission slip to do things differently this year. Learn more from Rebecca here: Website: Free Morning Routine: Podcast: LinkedIn: IG: YouTube:
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110. How to Reset After a Holiday Weekend — Without Punishment or Panic
12/03/2025
110. How to Reset After a Holiday Weekend — Without Punishment or Panic
We’ve all been there — waking up after a holiday weekend feeling bloated, guilty, and convinced we’ve undone all our progress. But here’s the truth: your body isn’t broken, and you don’t need to punish yourself to get back on track. In this calm, coach-style episode, Lindsey walks you through exactly how to reset after a holiday weekend without panic or restriction. You’ll learn why “detox mode” backfires, how to use a simple 3-day reset to reduce bloat and balance hormones, and how to shift your mindset from guilt to grace so you can get back to feeling strong, confident, and in control again. Want more motivation, accountability and support in your fitness journey? Apply to work with a coach on my Elite level coaching team! Let’s hop on a call and chat through your goals and struggles and see if we are a good fit to work together! Apply for a free strategy call ! Send me a DM on Instagram or Facebook! I’d love to chat with you about your goals! Instagram: @ Facebook: @ Check out all the programs Check out my macro friendly cookbooks Order Supplements from Transform HQ and get 10% off with code TRAINERLINDSEY10
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109. How to Keep your Hormones Merry this Holiday Season
11/26/2025
109. How to Keep your Hormones Merry this Holiday Season
The holidays are busy enough. Your hormones don’t need to join the chaos! 🎄 In this episode, I break down the three hormones that tend to go a little haywire this time of year (cortisol, insulin, and estrogen) and shares simple, realistic ways to keep them balanced so you can actually enjoy the season without the stress, bloating, or weight gain. You’ll learn: ✨ How stress and lack of sleep drive up cortisol (and how to calm it down fast) 🍪 Why holiday sweets can cause blood sugar crashes — and the easy fix that keeps you steady 🌸 How to support estrogen naturally with food, fiber, and strength training 💪 The simple daily combo that keeps your hormones and metabolism happy through December If you’ve ever ended the holidays feeling inflamed, tired, and ready for another “reset,” this episode will help you finish the year strong — and feel good doing it.
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108. Navigating the Holidays While Still Reaching Your Fitness Goals
11/19/2025
108. Navigating the Holidays While Still Reaching Your Fitness Goals
Today I’m sharing tangible strategies that you can implement TODAY to ensure you reach your fitness goals during the holiday season! If you want to keep seeing progress without avoiding your favorite holiday goodies and events, this episode is a must listen! Want more motivation, accountability and support in your fitness journey? Apply to work with a coach on my Elite level coaching team! Let’s hop on a call and chat through your goals and struggles and see if we are a good fit to work together! Apply for a free strategy call ! Send me a DM on Instagram or Facebook! I’d love to chat with you about your goals! Instagram: @ Facebook: @ Check out all the programs Check out my macro friendly cookbooks Order Supplements from Transform HQ and get 10% off with code TRAINERLINDSEY10
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107. Eating Out on a (Calorie) Budget: How to Enjoy Food Without Blowing Your Progress
11/12/2025
107. Eating Out on a (Calorie) Budget: How to Enjoy Food Without Blowing Your Progress
Can you really lose weight and still eat out? Absolutely. In this episode, Lindsey shares her best tips for how to eat out on a calorie budget — without restriction, guilt, or blowing your goals. You’ll learn how to plan ahead, make smart swaps, and shift your mindset so eating out becomes part of your lifestyle instead of something that derails your progress. What You’ll Learn: ✅ How to plan ahead and “budget” calories like a pro ✅ The easiest way to build a balanced meal when eating out ✅ How to handle alcohol, appetizers, and dessert without overdoing it ✅ Why mindset matters more than macros when it comes to enjoying food ✅ How to stop feeling guilty for eating out and start feeling empowered If you’ve ever felt stressed, restricted, or guilty after a restaurant meal, this episode will help you finally find balance — and learn how to enjoy your favorite foods while still hitting your goals. 🎧 Listen now and learn how to stay consistent no matter what’s on the menu! Want more motivation, accountability and support in your fitness journey? Apply to work with a coach on my Elite level coaching team! Let’s hop on a call and chat through your goals and struggles and see if we are a good fit to work together! Apply for a free strategy call ! Send me a DM on Instagram or Facebook! I’d love to chat with you about your goals! Instagram: @ Facebook: @ Check out all the programs Check out my macro friendly cookbooks Order Supplements from Transform HQ and get 10% off with code TRAINERLINDSEY10
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106. 7 Ways to Support Your Hormones and Crush the Last 60 Days of the Year
11/05/2025
106. 7 Ways to Support Your Hormones and Crush the Last 60 Days of the Year
In this episode, I share 7 simple, science-backed habits that help women over 40 support their hormones, stay consistent, and finish the year feeling strong and confident, without restriction or burnout. Instead of “starting over” in January, learn how to create momentum now through small daily actions that balance blood sugar, reduce stress, and boost energy. You’ll Learn: ✅ Why blood sugar balance is key to hormone stability ✅ How better sleep can transform your metabolism ✅ Simple ways to lower cortisol and stay calm during the holidays ✅ The right kind of exercise for fat loss after 40 ✅ How planning, hydration, and joy all contribute to consistency Whether you’re traveling, managing holiday chaos, or just trying to stay on track, these easy shifts will help you end the year proud of your progress and ready for what’s next. 🎧 Listen now to learn how to finish the year strong — not stressed. Want more motivation, accountability and support in your fitness journey? Apply to work with a coach on my Elite level coaching team! Let’s hop on a call and chat through your goals and struggles and see if we are a good fit to work together! Apply for a free strategy call ! Send me a DM on Instagram or Facebook! I’d love to chat with you about your goals! Instagram: @ Facebook: @ Check out all the programs Check out my macro friendly cookbooks Order Supplements from Transform HQ and get 10% off with code TRAINERLINDSEY10
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105. How to Make Your Goals Effortless with Simple Daily Systems
10/15/2025
105. How to Make Your Goals Effortless with Simple Daily Systems
Motivation comes and goes, but systems are what keep you consistent. In this episode, I’m breaking down how to build simple routines and habits that make reaching your goals effortless—even with a busy schedule. From pre-tracking your meals and planning your workouts on the weekend, to using grocery delivery and creating anchor meals, these systems take the guesswork out of fitness and nutrition. You’ll walk away with easy, practical strategies to put your goals on autopilot so you can finally stop starting over and start seeing lasting results. Private Facebook Community for Ladies in Perimenopause and Beyond: Want more motivation, accountability and support in your fitness journey? Apply to work with a coach on my Elite level coaching team! Let’s hop on a call and chat through your goals and struggles and see if we are a good fit to work together! Apply for a free strategy call ! Send me a DM on Instagram or Facebook! I’d love to chat with you about your goals! Instagram: @ Facebook: @ Check out all the programs Check out my macro friendly cookbooks Order Supplements from Transform HQ and get 10% off with code TRAINERLINDSEY10
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104. The Busy Woman’s Guide to Fitness After 40: Juggling Motherhood and Work Without Losing Yourself
10/08/2025
104. The Busy Woman’s Guide to Fitness After 40: Juggling Motherhood and Work Without Losing Yourself
In this episode, we’re talking about how to balance your fitness goals with the realities of being a mom of teens and a busy career. Just because your kids are more independent doesn’t mean life slows down—you’re still pulled in a million directions. I’ll share the key shifts that make fitness doable in midlife, from simplifying workouts and creating flexible nutrition routines, to setting boundaries that let you prioritize yourself without guilt. You’ll walk away with practical tips you can use right away to stay consistent, feel energized, and finally make your goals work alongside your family and career—not compete with them. Private Facebook Community for Ladies in Perimenopause and Beyond: Want more motivation, accountability and support in your fitness journey? Apply to work with a coach on my Elite level coaching team! Let’s hop on a call and chat through your goals and struggles and see if we are a good fit to work together! Apply for a free strategy call ! Send me a DM on Instagram or Facebook! I’d love to chat with you about your goals! Instagram: @ Facebook: @ Check out all the programs Check out my macro friendly cookbooks Order Supplements from Transform HQ and get 10% off with code TRAINERLINDSEY10
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103. The Hidden Hormone Effects of Midlife Transitions (and 3 Fitness Shifts You Need Now)
10/01/2025
103. The Hidden Hormone Effects of Midlife Transitions (and 3 Fitness Shifts You Need Now)
Midlife is full of shifts; your kids grow up, your relationships evolve, your career changes, and your body starts showing up differently than it used to. And while these shifts can feel overwhelming, they’re also deeply connected to your hormones and metabolism. In this episode, we’ll dive into the life shifts that happen in your 40s and how they impact your health, weight, and energy. Then I’ll share 3 powerful shifts you need to make in your approach to fitness and nutrition so your body can thrive in this season of life. You’ll Learn: ✨ How midlife transitions like empty nest, career stress, and relationship changes raise cortisol and affect your weight ✨ Why perimenopause is not the problem, the mismatch between your body and outdated advice is ✨ 3 simple shifts to make in your fitness and nutrition If you’re ready to stop fighting your body and start working with it, this episode is for you. To find out more about our SheShifts System and see if it’s a good fit for you, click here:
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102. Introducing SheShifts
09/24/2025
102. Introducing SheShifts
Are you doing everything right? Eating clean, exercising, trying to be disciplined, and yet the scale just keeps going up? You feel bloated, exhausted, and stuck in a body that no longer feels like yours. You’re not broken. You’ve just been following outdated advice that doesn’t work for women in perimenopause. In today’s episode, I’m introducing you to my brand-new SheShifts System A 16-week, hormone-first, metabolism-friendly fat loss approach created by women in perimenopause, for women in perimenopause. I’ll share: ✨ Why the “eat less, move more” strategy backfires once hormones shift ✨ My own story of gaining 50 lbs at 40 and how I finally turned things around ✨ What makes SheShifts™ completely different from fad diets, detoxes, or punishing workouts ✨ Real-life transformation stories from women who shifted their strategy, and their lives ✨ The powerful mindset shift every woman over 40 needs to make to finally lose stubborn weight This isn’t just about dropping pounds, it’s about reclaiming your confidence, energy, and spark. 👉 If you’re ready to stop punishing your body and start supporting it, this episode is for you. To chat more about SheShifts and to see if it's a good fit for you click here:
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101. Before the Workouts and Meal Plans - This Has to Come First
09/17/2025
101. Before the Workouts and Meal Plans - This Has to Come First
In this final episode of our 3-part Mindset Series, we’re diving into the one thing that has to come before workouts, meal plans, or even motivation: self-belief. If you don’t truly believe you can reach your fitness goals, every temptation or setback will feel like proof that it’s not possible, and you’ll sabotage before you even give yourself a chance. I’ll share why belief is so essential, how to build it step by step, and the daily habits that reinforce it so you stop quitting on yourself and finally follow through. If you’ve ever thought, “Maybe this just won’t work for me,” this episode will show you how to flip that script for good. Want more motivation, accountability and support in your fitness journey? Apply to work with a coach on my Elite level coaching team! Let’s hop on a call and chat through your goals and struggles and see if we are a good fit to work together! Apply for a free strategy call ! Send me a DM on Instagram or Facebook! I’d love to chat with you about your goals! Instagram: @ Facebook: @ Check out all the programs Check out my macro friendly cookbooks Order Supplements from Transform HQ and get 10% off with code TRAINERLINDSEY10
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100. The 2 Questions That Will Break Your Limiting Beliefs for Good
09/10/2025
100. The 2 Questions That Will Break Your Limiting Beliefs for Good
We all know that lasting results in fitness and weight loss come from more than just workouts and meal plans—they come from changing who we believe we are. In this episode, I’m walking you through the process of breaking limiting beliefs so you can step into the version of yourself who actually reaches your goals. You’ll learn how thoughts, feelings, emotions, and actions connect to create your results, why questioning your beliefs is so powerful, and the two “million-dollar questions” that can change the way you see yourself forever. If you’ve ever felt stuck in a cycle of self-doubt or frustration, this episode will give you the tools to stop letting old beliefs hold you back and start living from a place of reality, not fear or fantasy. *I know I alluded to a fun announcement in this episode last week but I’m still working on it! Stay tuned!! Want more motivation, accountability and support in your fitness journey? Apply to work with a coach on my Elite level coaching team! Let’s hop on a call and chat through your goals and struggles and see if we are a good fit to work together! Apply for a free strategy call ! Send me a DM on Instagram or Facebook! I’d love to chat with you about your goals! Instagram: @ Facebook: @ Check out all the programs Check out my macro friendly cookbooks Order Supplements from Transform HQ and get 10% off with code TRAINERLINDSEY10
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99. From Willpower to Identity: The Missing Piece in Your Fitness Journey
09/03/2025
99. From Willpower to Identity: The Missing Piece in Your Fitness Journey
From Willpower to Identity: The Missing Piece in Your Fitness Journey Most people try to change their body by joining a gym, cleaning out the pantry, or pushing harder in their workouts—but those changes only scratch the surface. In this episode, I’m walking you through the “Hierarchy of Change,” a powerful framework that explains why most fitness goals fizzle out and how to create real transformation that sticks. You’ll learn why asking better questions leads to better results, how to identify what you truly want, and how shifting your beliefs and identity makes weight loss and healthy living so much easier. If you’ve ever felt like you’re doing all the “right” things but not seeing results, this episode will give you the tools to finally align your mindset with your goals and create lasting success. Want more motivation, accountability and support in your fitness journey? Apply to work with a coach on my Elite level coaching team! Let’s hop on a call and chat through your goals and struggles and see if we are a good fit to work together! Apply for a free strategy call ! Send me a DM on Instagram or Facebook! I’d love to chat with you about your goals! Instagram: @ Facebook: @ Check out all the programs Check out my macro friendly cookbooks Order Supplements from Transform HQ and get 10% off with code TRAINERLINDSEY10
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98. Why I Don't Wear a Weighted Vest in Perimenopause and Why You Might Not Need to Either
08/27/2025
98. Why I Don't Wear a Weighted Vest in Perimenopause and Why You Might Not Need to Either
You’ve probably seen the trend—women walking around in weighted vests, swearing it’s their secret weapon for fat loss and fitness. But is it actually helping… or quietly making things worse? In this episode, I’m breaking down why I personally skip the vest—and why it might not be the best move for your perimenopausal body either. If you're working hard to balance hormones, lower stress, and feel good in your body again, this is a must-listen.
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97. 10 Things I Can't Live Without Right Now
08/20/2025
97. 10 Things I Can't Live Without Right Now
Links to all things: Top 3 thrillers: The Patient’s Secret by Loreth Anne White A Flicker in the Dark by Stacy Willingham Rock Paper Scissors by Alice Feeney My straw hat: Visor: Clear protein: Sour Green Apple Ghost: Oura Ring: Beauty By Earth Face Tanner: Barrel Sweats: No Camel toe Undies: Muesli: 20g oats 5g ea of chia seeds, peptias, slivered almonds, coconut Add 1/3c greek yogurt and 1/3c almond milk and 2 packets stevia. In the morning add another splash of almond milk so it’s soupy and top with coconut chips and berries. Coconut Chips - Cloud Sandals:
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96. Mistakes Smart Women Make (That Keep Them Stuck in the Same Body) with Travis Dalrymple
08/13/2025
96. Mistakes Smart Women Make (That Keep Them Stuck in the Same Body) with Travis Dalrymple
Ever feel like you're doing everything right but still not getting the results you want—in your fitness, your health, or just life in general? In this episode, I sit down with leadership expert and author Travis to explore how our thoughts shape our actions—and ultimately, our outcomes. Whether you lead a team or just need to lead yourself to the gym, this conversation will help you understand why chasing perfection, trying to do it all alone, and believing every thought you think might be the very things holding you back. If you’ve ever said, “I should be able to do this on my own,” this one’s for you. Travis Dalrymple is a leadership advisor, author of How To Suck As A Leader, and the founder of The Leadership Lab—a program that helps small business owners and team leads stop managing people and start actually leading them. From placing 3rd on America’s Got Talent to leading high-performing teams in the business world, Travis blends entertainment, strategy, and real-life leadership lessons to help people become the kind of leader others actually want to follow—not just tolerate. He’s coached over 1000 entrepreneurs, fixed broken cultures, and taught teams how to lead themselves first, without the corporate jargon or BS. When he’s not coaching or speaking, you’ll find him golfing, hanging out with his family, or turning hard truths into Instagram reels. You can find him on IG @travdalrymple and you can grab your copy of How To Suck As A Leader at Private Facebook Community for Ladies in Perimenopause and Beyond: Want more motivation, accountability and support in your fitness journey? Apply to work with a coach on my Elite level coaching team! Let’s hop on a call and chat through your goals and struggles and see if we are a good fit to work together! Apply for a free strategy call ! Send me a DM on Instagram or Facebook! I’d love to chat with you about your goals! Instagram: @ Facebook: @ Check out all the programs Check out my macro friendly cookbooks Order Supplements from Transform HQ and get 10% off with code TRAINERLINDSEY10
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95. 5 Habits That Have Helped Me Maintain a 15lb Weight Loss in Perimenopause
08/06/2025
95. 5 Habits That Have Helped Me Maintain a 15lb Weight Loss in Perimenopause
If you’ve been wondering how to actually keep the weight off during perimenopause — without tracking every bite, living at the gym, or cutting out all the fun — this episode is for you. I’m sharing the 5 simple, sustainable habits that have helped me maintain my 15lb weight loss in perimenopause. From eating in an educated (but not obsessive) way, to enjoying movement and daily treats without guilt, to prioritizing sleep and protein, these habits are realistic and doable — even on your busiest days. Plus, I’ll share a few bonus habits that help keep my stress in check and my mindset strong. Tune in and grab some ideas you can start using today to feel confident and in control of your body again! Private Facebook Community for Ladies in Perimenopause and Beyond: Want more motivation, accountability and support in your fitness journey? Apply to work with a coach on my Elite level coaching team! Let’s hop on a call and chat through your goals and struggles and see if we are a good fit to work together! Apply for a free strategy call ! Send me a DM on Instagram or Facebook! I’d love to chat with you about your goals! Instagram: @ Facebook: @ Check out all the programs Check out my macro friendly cookbooks Order Supplements from Transform HQ and get 10% off with code TRAINERLINDSEY10
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94. How to Lose Weight on Vacation - How to Reset your Body While you Reset your Mind
06/04/2025
94. How to Lose Weight on Vacation - How to Reset your Body While you Reset your Mind
Most women see vacation as a setback for their weight loss goals—but what if it could actually accelerate your results? In this episode, I’m flipping the script on the traditional "vacation = weight gain" story and showing you how a break from your routine can be the reset your hormones and metabolism have been craving. You'll learn: Why fat loss isn’t just about food—it’s about cortisol and recovery How more sleep, more fun, and fewer emails = a better body The 5 daily vacation habits that help you come home feeling lighter What to do after vacation to keep the momentum going Whether you’re heading to the beach, traveling with kids, or just trying to keep things together during summer chaos—this episode will help you enjoy your time off without sabotaging your progress. Want more motivation, accountability and support in your fitness journey? Apply to work with a coach on my Elite level coaching team! Let’s hop on a call and chat through your goals and struggles and see if we are a good fit to work together! Apply for a free strategy call ! Send me a DM on Instagram or Facebook! I’d love to chat with you about your goals! Instagram: @ Facebook: @ Check out all the programs Check out my macro friendly cookbooks Order Supplements from Transform HQ and get 10% off with code TRAINERLINDSEY10
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93. How to Handle Summer Hunger, Cravings, and Late-Night Snacking
05/28/2025
93. How to Handle Summer Hunger, Cravings, and Late-Night Snacking
Do you feel like your cravings get worse in the summer? You’re not alone. Between BBQs, looser routines, and longer nights, it’s easy to find yourself snacking mindlessly or feeling out of control with food. In this episode, I’m sharing why summer cravings hit differently—especially during perimenopause—and 8 practical tips to handle them without restriction or guilt. From smarter snacks to hormone-friendly hunger strategies, this is your go-to guide for staying consistent and satisfied all summer long. Instagram: @ Facebook: @ Check out all the programs Check out my macro friendly cookbooks Order Supplements from Transform HQ and get 10% off with code TRAINERLINDSEY10
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92. Hot Flashes, Swimsuits, and Summer Confidence: Mindset Shifts for Thriving in Your 40s
05/21/2025
92. Hot Flashes, Swimsuits, and Summer Confidence: Mindset Shifts for Thriving in Your 40s
Summer is supposed to feel light and fun—but for many women in their 40s, it brings body discomfort, hot flashes, and confidence struggles. In this episode, I’m sharing 8 mindset shifts to help you feel better in your body this summer—no matter your size, symptoms, or swimsuit situation. From self-talk to shopping strategies, this episode is here to help you enjoy your summer fully, freely, and without waiting to “fix” your body first. Want more motivation, accountability and support in your fitness journey? Apply to work with a coach on my Elite level coaching team! Let’s hop on a call and chat through your goals and struggles and see if we are a good fit to work together! Apply for a free strategy call ! Send me a DM on Instagram or Facebook! I’d love to chat with you about your goals! Instagram: @ Facebook: @ Check out all the programs Check out my macro friendly cookbooks Order Supplements from Transform HQ and get 10% off with code TRAINERLINDSEY10
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91. Simple Daily Habits to Support Healthy Hormones
05/14/2025
91. Simple Daily Habits to Support Healthy Hormones
📄 SHOW NOTES: Hormone health doesn’t require a total life overhaul. In this episode, I’m sharing 8 simple daily habits that support balanced hormones naturally—especially during perimenopause. These are small shifts that make a huge impact: walking, morning sun, joyful movement, breathing, and more. I also teach you how to use habit stacking to make these new routines effortless and sustainable. If you’re ready for better energy, mood, sleep, and less stress—without extreme dieting or over-exercising—this episode is for you. Want more motivation, accountability and support in your fitness journey? Apply to work with a coach on my Elite level coaching team! Let’s hop on a call and chat through your goals and struggles and see if we are a good fit to work together! Apply for a free strategy call ! Send me a DM on Instagram or Facebook! I’d love to chat with you about your goals! Instagram: @ Facebook: @ Check out all the programs Check out my macro friendly cookbooks Order Supplements from Transform HQ and get 10% off with code TRAINERLINDSEY10
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90. The Gut/Brain Connection: Why Your Digestion Is Impacting Your Mood, Energy, and Cravings
05/07/2025
90. The Gut/Brain Connection: Why Your Digestion Is Impacting Your Mood, Energy, and Cravings
Brain fog, cravings, bloating, anxiety, and even stubborn weight gain may all trace back to one powerful system: your gut-brain connection. In this episode, I’m breaking down how your gut and brain communicate—and how that impacts your hormones, mood, and metabolism during perimenopause. We’ll talk about the science behind the gut-brain axis (in a way that actually makes sense), the signs your gut may be out of balance, and simple, no-BS strategies to support your digestion and start feeling like yourself again. If your energy, focus, or mood has been all over the place lately—this one’s a must-listen. Want more motivation, accountability and support in your fitness journey? Apply to work with a coach on my Elite level coaching team! Let’s hop on a call and chat through your goals and struggles and see if we are a good fit to work together! Apply for a free strategy call ! Send me a DM on Instagram or Facebook! I’d love to chat with you about your goals! Instagram: @ Facebook: @ Check out all the programs Check out my macro friendly cookbooks Order Supplements from Transform HQ and get 10% off with code TRAINERLINDSEY10
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89. Are Weekends Ruining Your Progress? 5 Hacks to Fix that!
04/30/2025
89. Are Weekends Ruining Your Progress? 5 Hacks to Fix that!
📄 SHOW NOTES (Updated & Expanded) Are weekends sabotaging your weight loss progress? You're not alone. In this episode, we're breaking down why weekends feel so hard to navigate—and sharing 5 practical, realistic hacks to help you stay on track without giving up your social life, brunch plans, or glass of wine.You’ll learn how to prevent weekend overeating, support your hormones with simple food choices, and finally ditch the guilt spiral that starts every Sunday night. This episode will help you build consistency without restriction—because weekends are part of your real life, not a pause button. Want more motivation, accountability and support in your fitness journey? Apply to work with a coach on my Elite level coaching team! Let’s hop on a call and chat through your goals and struggles and see if we are a good fit to work together! Apply for a free strategy call ! Send me a DM on Instagram or Facebook! I’d love to chat with you about your goals! Instagram: @ Facebook: @ Check out all the programs Check out my macro friendly cookbooks Order Supplements from Transform HQ and get 10% off with code TRAINERLINDSEY10
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88. Gaining Weight but Didn't Change a Thing? Listen up!
04/23/2025
88. Gaining Weight but Didn't Change a Thing? Listen up!
If you’re gaining weight—even though nothing’s changed with your eating or exercise routine—this episode is for you. In your 40s, your hormones start shifting, and the same routines that worked in your 30s may no longer be enough. In this quick-hit episode, I break down why this is happening, what’s going on with your metabolism, and what you can actually do to turn things around—without extreme diets or exhausting cardio. You’ll walk away with real answers, real talk, and real strategies that work with your hormones, not against them. Hit play, and let’s fix the root of the problem—together. Want more motivation, accountability and support in your fitness journey? Apply to work with a coach on my Elite level coaching team! Let’s hop on a call and chat through your goals and struggles and see if we are a good fit to work together! Apply for a free strategy call ! Send me a DM on Instagram or Facebook! I’d love to chat with you about your goals! Instagram: @ Facebook: @ Check out all the programs Check out my macro friendly cookbooks Order Supplements from Transform HQ and get 10% off with code TRAINERLINDSEY10
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87. Why You Overeat (And How to Fix It)
04/16/2025
87. Why You Overeat (And How to Fix It)
Overeating isn’t just about willpower—it’s often your body sending signals that something’s missing. In this episode, we’re breaking down 5 common reasons women overeat (especially during perimenopause!) and what you can actually do about it. From under-eating all week and giving up on the weekends, to emotional eating, hormonal imbalances, and meals that just don’t satisfy—you’ll walk away from this episode with practical strategies to get back in tune with your body, regulate your hunger, and stop the cycle for good! Want more motivation, accountability and support in your fitness journey? Apply to work with a coach on my Elite level coaching team! Let’s hop on a call and chat through your goals and struggles and see if we are a good fit to work together! Apply for a free strategy call ! Send me a DM on Instagram or Facebook! I’d love to chat with you about your goals! Instagram: @ Facebook: @ Check out all the programs Check out my macro friendly cookbooks Order Supplements from Transform HQ and get 10% off with code TRAINERLINDSEY10
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86. How to never have to “get back on track” again
04/09/2025
86. How to never have to “get back on track” again
Ever feel like you're constantly “falling off the wagon” and having to start over with your health and fitness goals? You’re not alone—but that mindset is exactly what’s holding you back. In this episode, I’m unpacking the idea of getting “off track” and showing you how to ditch the guilt, perfectionism, and all-or-nothing thinking that keep you stuck in the cycle. What if there was no wagon to fall off of? What if setbacks were part of the journey—not the end of it? I’ll walk you through how to reframe “failure,” embrace flexibility, and build habits that work with your real life. After this episode, you’ll never have to “start over” again—because you’ll finally understand how to stay in motion, no matter what life throws your way. Want more motivation, accountability and support in your fitness journey? Apply to work with a coach on my Elite level coaching team! Let’s hop on a call and chat through your goals and struggles and see if we are a good fit to work together! Apply for a free strategy call ! Send me a DM on Instagram or Facebook! I’d love to chat with you about your goals! Instagram: @ Facebook: @ Check out all the programs Check out my macro friendly cookbooks Order Supplements from Transform HQ and get 10% off with code TRAINERLINDSEY10
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