If hitting your protein goals feels overwhelming, confusing, or like one more thing you’re failing at- this episode is for you.

Protein isn’t just a macro. For women over 40, it’s a foundational habit that supports fat loss, muscle, energy, blood sugar balance, and confidence in your body.

In this episode, I’m breaking down simple, realistic ways to hit protein at every meal- no perfection required, no complicated meal plans, and no “all-or-nothing” thinking.

You’ll learn:

• Why starting every meal with protein is a game-changer
• Easy breakfast, lunch, dinner, and snack ideas (including vegetarian options)
• How to build the habit of protein without tracking stress or food guilt
• What to do on busy days when “real meals” feel impossible
• How consistency- not perfection- is what actually drives results

This episode is inspired by our 28-Day Protein at Every Meal Challenge inside Inspire Nutrition, where we focus on simple habits, real food, and accountability that fits real life- especially for women navigating busy schedules, changing hormones, and long-term fat loss goals.

If you’re ready to stop overthinking nutrition and start building habits that actually stick, this episode will give you a clear place to start.

🎧 Press play, grab a notebook (or just your next meal), and ask the question that changes everything:
“Where’s my protein?”

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Inspire Nutrition program details here: https://inspirehw.com/nutrition

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If you’re a woman over 40 who’s tired of feeling like fat loss has to mean restriction, misery, or starting over every Monday—this episode is for you.

In this episode, I’m breaking down the 10 foundational habits that actually drive fat loss-without extreme dieting, cutting out all your favorite foods, or living in burnout mode.

These are the same habits I coach my clients on and practice myself. They’re simple, realistic, and sustainable-especially for women navigating busy lives, changing hormones, and real-world schedules.

We’ll talk about:

• Why liquid calories can quietly stall progress
• How protein, fiber, and hydration make fat loss feel easier
• The truth about tracking (even when it’s messy)
• Alcohol, dining out, and mindful eating- without guilt
• Why lifting weights and walking matter more than doing “more cardio”

This episode isn’t about perfection.
It’s about consistency, awareness, and habits you can actually stick with.

If you’re ready to fuel fat loss without losing your mind, press play.

🎧 Listen now and choose 2–3 habits to start implementing this week.

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Last January, I set a simple- but uncomfortable- goal: walk outside every single day for the month.

Not for more steps.
Not for better fitness results.
But because I had gotten a little too comfortable staying inside.

Michigan winters don’t exactly make that easy. Below-zero wind chills, travel days, tight schedules- it took grit. But I did it. Every day. And then… I kept going.

What started as a 30-day challenge quietly turned into a habit.
Then an identity.
And eventually- a 365-day streak.

In this episode, I’m reflecting on my year of outdoor walks:
• The brutally cold days
• The travel days that required creativity
• The almost-midnight walks to “save the streak”
• And the moments that made it all worth it- sunrises, fall evenings, quiet woods, walk-and-talks, and miles with my dog and my family

But I’m also sharing something important: why I’m intentionally letting the streak end.

Because even healthy habits can become unhealthy when they turn rigid.
Because “all-or-nothing” thinking doesn’t just show up in dieting- it shows up in fitness, routines, and goals, too.

And because real, sustainable behavior change requires flexibility-not perfection.

If you’re heading into a new year thinking about habits, consistency, or becoming “a different version of yourself,” this episode will help you rethink what success actually looks like- and how identity is built over time.

This one isn’t about walking. It’s about who you become when you show up- imperfectly, consistently, and on purpose.

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As the New Year approaches, a lot of women over 40 are already thinking about dieting harder, cutting more calories, and starting over again.

But what if the reason fat loss hasn’t worked in the past… isn’t you?

In this episode, we’re calling out the biggest fat loss myths women over 40 have been fed for years- the exact ones that show up every January and keep women stuck in the same cycle:

🚫 Starve yourself to lose weight
🚫 Lifting weights makes you bulky
🚫 Crash diets = long-term success
🚫 Your metabolism is doomed after 40
🚫 Do endless crunches to lose belly fat
🚫 All calories are equal
🚫 You have to give up your favorite foods

None. Of. This. Is. True.

If you’re heading into the New Year wanting real results—not another reset, detox, or short-term fix- this episode will help you unlearn the BS and finally adopt a strategy that works with your body, hormones, lifestyle, and age.

We’ll talk about what actually matters for fat loss after 40, why “trying harder” backfires, and how to approach the New Year with clarity instead of restriction.

✨ New Year Special:
To help you start 2026 with confidence and a plan, you can join Inspire Nutrition -just $99 for 4 full months (available through December 31).

If this is the year you’re done guessing, done dieting, and done starting over- this is your next step.

👉 Join Inspire Nutrition at https://inspirehw.com/nutrition

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Welcome to Day 12 - the final episode of the 12 Days of Fit-mas mini-series.

Today’s episode is about closing out the year with intention - not pressure -and recognizing that you don’t need to wait for January to feel successful. Casey shares why the habits you protect in December matter more than most people realize, and how staying connected now makes the new year feel like a continuation, not a restart.

This episode is a reminder that progress isn’t built through perfection - it’s built through consistency, self-trust, and momentum.

In this episode, you’ll learn:

• Why December isn’t a throwaway month
• What “finishing strong” actually means
• How to carry sustainable habits into the new year
• Why momentum matters more than motivation

You’re not behind. You’re already building what comes next.

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Welcome to Day 11 of the 12 Days of Fit-mas mini-series!

Today we’re talking about one of the most overlooked -but powerful - tools for fat loss and consistency: sleep.

If workouts feel harder, cravings feel stronger, or motivation feels lower this time of year, poor sleep may be playing a bigger role than you realize - especially after 40. In this episode, Casey explains how sleep impacts hormones, appetite, recovery, and fat loss, and shares simple ways to support better sleep during the busy holiday season.

This isn’t about perfect bedtime routines. It’s about making small changes that help your body work with you, not against you.

In this episode, you’ll learn:

• Why sleep affects fat loss more than most women realize
• How poor sleep increases cravings and fatigue
• Why sleep is a critical part of recovery
• Simple ways to improve sleep without overhauling your routine

Join us in the Inspire Fitness program: Use the link here: https://inspirehw.com/

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Welcome to Day 10 of the 12 Days of Fit-mas mini-series!

Today we’re talking about something many women experience during the holidays: emotional eating.

If stress, overwhelm, or exhaustion has you reaching for food more often this time of year, this episode will help you understand why - without guilt or judgment. Casey breaks down what’s actually happening in your body and mind and shares simple strategies to respond with awareness instead of willpower.

This episode isn’t about “stopping” emotional eating. It’s about learning how to pause, check in, and make choices that support you - even in the middle of a busy season.

In this episode, you’ll learn:

• Why emotional eating increases during the holidays
• Why willpower isn’t the answer
• How stress and sleep impact cravings
• A simple pause strategy to reduce mindless eating
• How to respond with compassion instead of guilt

You don’t need to be perfect this season.
You just need tools that help you feel supported.

Join us in the Inspire Fitness program: Use the link here: https://inspirehw.com/

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Welcome to Day 9 of the 12 Days of Fit-mas mini-series!

Today we’re talking about one of the most overlooked parts of staying consistent during the holidays: protecting your time and energy.

If December feels packed with commitments and your workouts, movement, or self-care keep getting pushed aside, this episode will help you rethink how you use your time - without guilt.

Casey breaks down why boundaries are a health strategy (especially for women over 40), how overcommitment increases stress and stalls progress, and how small, intentional boundaries can help you stay consistent through the busiest season of the year.

In this episode, you’ll learn:

• Why time- not motivation- is often the real issue in December
• How stress and overcommitment impact energy and fat loss
• What simple boundaries actually look like in real life
• How protecting your time supports consistency and confidence

You don’t need to do everything to have a great holiday season.
You just need to protect what matters most.

Join us in the Inspire Fitness program: Use the link here: https://inspirehw.com/

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Welcome to Day 8 of the 12 Days of Fit-mas mini-series!

Today we’re talking about a topic that comes up a lot during the holidays: alcohol-and how to approach it with intention instead of guilt.

If you’ve noticed alcohol affects your sleep, energy, recovery, or cravings more than it used to, this episode will help you understand why—and what to do about it. Casey breaks down how alcohol impacts women over 40 and shares simple strategies to enjoy social events without derailing your goals.

This isn’t about cutting alcohol out completely. It’s about making choices that support how you want to feel during the holidays and beyond.

In this episode, you’ll learn:

• Why alcohol hits differently after 40
• How it affects sleep, recovery, and fat loss
• What “drinking with intention” actually means
• Simple strategies to stay in control without restriction

Enjoy the season - without the regret.

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Welcome to Day 7 of the 12 Days of Fit-mas mini-series!

Today we’re talking about something many women struggle to embrace-recovery-and why it’s not time off, but a critical part of your training plan.

If you’ve ever felt guilty taking a rest day, worried you’d lose progress, or thought you had to be sore or exhausted for a workout to “count,” this episode is for you. Casey breaks down why recovery matters more after 40, especially during high-stress seasons like the holidays, and how intentional recovery actually supports strength, energy, and fat loss.

In this short episode, you’ll learn how to use recovery strategically so you can stay consistent, avoid burnout, and feel better in your body-without feeling like you’re falling behind.

In this episode, you’ll learn:

• Why recovery becomes more important as we age
• How stress and lack of recovery can stall progress
• What actually counts as recovery (and why it matters)
• How to let go of guilt around rest days
• A simple way to schedule recovery with intention

Recovery isn’t a step backward- it’s how your body gets stronger.

Join us in the Inspire Fitness program: Use the link here: https://inspirehw.com/

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