🎙️ Habit Change That Doesn’t Suck

Why productive people struggle with health — and how to stop starting over

If you’re wildly productive in your life but inconsistent with your health, this episode is for you.

In this long-form conversation, Lindsey breaks down why capable, driven people often struggle the most with habit change — not because they lack discipline, but because they’re applying productivity to everyone else’s life and winging it with their own body.

This episode dives into the psychology and neuroscience behind all-or-nothing thinking, why motivation fails, and how habits actually form in the brain. It’s an honest, funny, and grounding look at why “starting over” feels productive (but isn’t), and how consistency is built through systems, not willpower.

You’ll learn why minimums work, why rigid plans collapse under real life, how environment beats willpower every time, and why boring, repeatable habits quietly change your biology over time.

This isn’t a hype episode.
 It’s a relief episode.

💥 Topics Covered:

• Why productive people struggle with self-directed habits
• The neuroscience behind all-or-nothing thinking
• Why motivation fades — and why that’s normal
• How the 10-minute minimum keeps habits alive
• Why “falling off” is a myth (and what’s really happening)
• Productivity vs self-regulation — and why health feels harder
• How consistency stabilizes blood sugar, hormones, and cravings
• Non-negotiables as baseline operating requirements
• Why environment matters more than willpower
• How default routines reduce decision fatigue
• Why repetition is freedom, not failure

🧠 The Takeaway:

You don’t need more discipline.
 You don’t need a better personality.
 You don’t need to try harder.

You need habits that work on boring days, chaotic days, and imperfect days — because that’s where real life happens.

☕ Coffee & Chaos Closing Thought:

Habit change doesn’t suck.
 What sucks is unrealistic expectations and plans built for imaginary lives.

Consistency isn’t impressive — it’s effective. 

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🎙️ After the Rush: Why What You Do After Motivation Matters Most

Habits, nurture, and building a life that doesn’t require burnout

The hype fades. Motivation dips. Real life kicks in.

This episode is about what happens after — after the January energy, after the big promises, after the excitement wears off. Because this is where habits either quietly disappear… or quietly change everything.

In this episode of The Strong, Sweaty & Slightly Inappropriate Podcast, Lindsey breaks down why consistency matters more than motivation, how habits actually form, and why the “boring middle” is where real progress lives.

Inspired by principles from Atomic Habits, this conversation is a reminder that sustainable health isn’t built on discipline or perfection — it’s built on repeatable systems that support real life.

If you’ve ever felt like you start strong and then fade out, this episode will help you understand why — and what to do instead.

💥 Topics Covered:

• Why Week 5 matters more than Week 1
• The difference between motivation and systems
• Why habits beat willpower every time
• Identity-based habits (and why they stick)
• What Week 1 inside Vitality Blueprint actually looks like
• How to build habits that survive chaos
• Client wins that aren’t about the scale
• Meal prep that doesn’t ruin your Sunday
• The mindset shift that stops the restart cycle
• How nurture creates momentum

🧠 The Takeaway:

You don’t need more hype.
 You don’t need more discipline.
 You need habits that support who you are — especially on hard days.

Progress isn’t built in the exciting moments.
 It’s built in the quiet ones you keep showing up for.

☕ Coffee & Chaos Tip of the Week:

Habits don’t change your life overnight — they change who you become.
And once your identity shifts, your results follow.

Follow me on Instagram and Facebook @inspirewellnessco
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🎙️ Results Without Hating Your Life

Why waiting keeps you stuck — and why now actually works

If getting healthy feels miserable, exhausting, or like a full-time job… this episode is for you.

In this episode of The Strong, Sweaty & Slightly Inappropriate Podcast, Lindsey breaks down why so many well-intentioned health plans fail — not because you lack discipline, but because they require suffering to succeed.

This conversation is about doing things differently.
 About building consistency without punishment.
 About getting results that actually last — without hating your life in the process.

If you’ve been waiting for the “right time” to focus on your health, this episode will gently (but firmly) explain why waiting is keeping you stuck — and how starting imperfectly creates real momentum.

💥 Topics Covered:

• Why “waiting for the right time” backfires
• The psychology behind lasting change
• Why restriction, perfection, and all-or-nothing thinking fail
• What actually works for real-life, busy humans
• How structure builds freedom (not rigidity)
• What happens inside the 90-Day Vitality Blueprint
• Client proof: keeping wine + chocolate while losing inches
• Common fears: time, travel, motivation, past failures
• Why repeatable habits matter more than motivation

🧠 The Takeaway:

You don’t need more discipline.
 You need a system your body can trust.

Results come from consistency — not punishment.

☕ Coffee & Chaos Tip of the Week:

Stop waiting for the version of you who has it all together.
She doesn’t exist. Progress starts when you show up as you are.

Follow me on Instagram and Facebook @inspirewellnessco
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🎙️ Don’t Waste the Damn Day

Health, time, and the people who quietly change us

#️⃣ #PregenzerStrong

Some weeks don’t ask for productivity.
 They ask for reflection.

In this deeply personal and heartfelt episode of The Strong, Sweaty & Slightly Inappropriate Podcast, Lindsey steps away from macros and meal plans to talk about something bigger: time, presence, and living with intention.

Inspired by the people who shape us simply by how they show up, this episode is a reminder that health isn’t just about living longer — it’s about living fully. About not postponing your goals, your joy, or your well-being for a “someday” that isn’t guaranteed.

This is an episode about legacy without labels, loss without explanation, and strength that has nothing to do with muscle — and everything to do with character.

If you’ve been waiting for the “right time” to take care of yourself, to pursue what matters, or to stop treating your life like a dress rehearsal… this one will hit you right in the chest.

💥 Topics Covered:

• The people who change us without ever trying
• Why presence matters more than perfection
• Health as a way to honor your time — not control your body
• The danger of postponing goals and self-care
• Why “I’ll do it later” is a lie we tell ourselves
• What real strength actually looks like
• How to live more intentionally — starting now
• The meaning behind #PregenzerStrong

🧠 The Takeaway:

Your days matter.
 Your health matters.
 And how you show up — even in ordinary moments — has more impact than you realize.

Don’t wait for someday.
 Don’t waste the damn day.

☕ Coffee & Chaos Tip of the Week:

Live with intention, not urgency.
Take care of your body. Show up fully. And honor the time you’ve been given.

#️⃣ #PregenzerStrong

Follow me on Instagram and Facebook @inspirewellnessco
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🎙️ Episode: New Year Energy Without New Year Bullsh*t

Why you don’t need a reset — you need a system your body actually trusts

If you’re heading into January thinking “I’ll just start over” — this episode is your permission slip to stop blowing everything up and start doing this differently.

In this honest, slightly inappropriate, science-meets-real-life episode of The Strong, Sweaty & Slightly Inappropriate Podcast, Lindsey breaks down why January motivation fails, why perfection backfires, and what your body is actually responding to when progress feels hard.

This episode goes beyond food and workouts and into something most people never talk about: body trust.
Why your body resists change.
Why restriction creates rebellion.
Why your habits on hard days matter more than your motivated ones.

If you’ve ever felt like your body is “working against you,” this episode will flip that belief on its head.

👉 Listen if:

• You’re tired of “starting over” every January
• You eat well but still feel stuck
• You spiral after imperfect days
• You want results without hating your life
• You’re ready for a smarter, calmer approach to health

💥 Topics Covered:

• Why “starting over” keeps you stuck
• The 3-Point “I’m Not Starting Over” Plate (protein + fiber + color)
• Why perfection creates binge-restrict cycles
• How under-eating + stress confuse your body
• Real client proof: wine stayed, inches left
• Why clean eating isn’t working
• The weekend “leak” no one plans for
• The missing piece no one teaches: body trust and nervous system safety
• How your habits on hard days shape your results

🧠 The Big Takeaway:

Your body doesn’t respond to promises or motivation — it responds to patterns.
 Consistency builds trust.
 Trust creates change.

☕ Coffee & Chaos Tip of the Week:

You don’t need a reset. You need a repeatable system.
Stop abandoning yourself when things aren’t perfect — that’s where real progress is built.

Follow me on Instagram and Facebook @inspirewellnessco
🌐 Visit my website: https://www.inspirewellnessco.mykajabi.com

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🎙️ New Year Energy Without Waiting for the New Year

Why January won’t save you — but the right plan will

If you’ve been telling yourself “I’ll start in January”… this episode is your loving (but firm) wake-up call.

In this honest, science-backed, slightly inappropriate episode of The Strong, Sweaty & Slightly Inappropriate Podcast, Lindsey breaks down why waiting for January keeps you stuck, why most diets fail, and what actually creates lasting change — without misery, restriction, or burnout.

This episode pulls back the curtain on the 90-Day Vitality Blueprint and explains why it works when everything else hasn’t. You’ll hear the psychology behind transformation, real client wins (yes, including wine and chocolate), and why starting before January gives you the momentum most people never find.

👉 Listen if:

• You’re tired of starting over every January
• You want results without hating your life
• You’ve tried “everything” and nothing sticks
• You want a plan that works with real life
• You’re ready to feel strong, confident, and in control

💥 Topics Covered:

• Why January motivation is a lie
• What actually happens inside the 90-Day Vitality Blueprint
• How mindset, gut health, hormones, and strength work together
• Why all-or-nothing diets fail
• The psychology behind sustainable transformation
• A client success story: wine, chocolate, and 10 lbs down
• FAQs about time, food, travel, and past failures
• Why starting now beats waiting for “the right time”

🧠 Why This Works:

• Education replaces restriction
• Systems replace motivation
• Consistency replaces perfection
• Coaching replaces self-bullying
• Identity change replaces temporary results

☕ Coffee & Chaos Tip of the Week:

2026 is coming no matter what — pick the version of you who shows up for her sh*t.
Waiting doesn’t create change. Action does.

✨ Ready to take the next step?
Spots for the January round of the 90-Day Vitality Blueprint are open — and this is the last round at the current price.

Follow me on Instagram and Facebook @inspirewellnessco
🌐 Visit my website: https://www.inspirewellnessco.mykajabi.com

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➡️ https://calendly.com/lindsey_inspirewellnessco/20min

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🎙️ Episode: Invisible Stuff Making You Feel Like Trash

Gut wreckers, hormone disruptors & why “normal” labs don’t mean you’re fine

If you’re tired, bloated, anxious, snacky, inflamed, and questioning your sanity — but your labs keep coming back “normal” — this episode is for you.

In this science-backed, slightly inappropriate episode of The Strong, Sweaty & Slightly Inappropriate Podcast, Lindsey breaks down the invisible factors wrecking your gut, hormones, and nervous system — especially during the holidays.

This episode pulls back the curtain on why “healthy” foods can backfire, how chronic stress shows up in your body, and why conventional labs don’t tell the whole story. If you’ve ever been told “everything looks fine” while feeling like garbage, you’re about to feel VERY validated.

👉 Listen if:

• Your labs are “normal” but you feel anything but
• You’re bloated, anxious, exhausted, or inflamed
• Your gut reacts to foods that “used to be fine”
• You want real answers — not band-aid fixes
• You’re ready to stop gaslighting yourself

💥 Topics Covered:

• Why inflammation makes you feel crazy (but isn’t your fault)
• 3 “healthy” holiday foods secretly wrecking your gut
• The difference between conventional vs functional lab ranges
• How nervous system overload shuts down digestion
• Why stress makes gluten hit harder
• What low-grade inflammation actually looks like
• A real client story: normal labs, crap symptoms — and what fixed it
• The 10-minute reset walk that calms cravings + anxiety
• Why weekends matter more than perfect weekdays

🧠 Research & Clinical Insights:

• Chronic stress disrupts gut motility and hormone signaling
• Blood sugar instability drives anxiety and cravings
• Ultra-processed foods increase gut permeability
• Nervous system regulation improves digestion and inflammation
• Movement after meals improves glucose regulation and digestion

☕ Coffee & Chaos Tip of the Week:

Your body isn’t dramatic — it’s talking. Start listening.
Symptoms are information, not inconveniences.

Follow me on Instagram and Facebook @inspirewellnessco
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.🎙️ Momentum, Not Madness

Why You Keep Ghosting Yourself — and How to Finally Build Momentum (Even in December)

If December feels like the month where your motivation disappears, your routine unravels, and you start ghosting yourself by week two… this episode is your intervention.

In this science-backed, slightly inappropriate episode of The Strong, Sweaty & Slightly Inappropriate Podcast, Lindsey breaks down why willpower fails, why motivation is unreliable, and what actually creates momentum — even during the most chaotic month of the year.

Using real research, psychology, and client success stories, this episode explains why nighttime pantry drive-bys happen, why all-or-nothing thinking keeps you stuck, and how simplifying your habits is the fastest way to feel better, not worse.

This is not a “try harder” episode.
 It’s a work smarter, calm your nervous system, and stop self-sabotaging episode.

👉 Listen if:

• You start strong and fade fast every December
• You ghost your routines the second life gets busy
• You’re exhausted, snacky, and frustrated with yourself
• You want progress without perfection
• You want science-backed strategies that actually work

💥 Topics Covered:

• Why motivation fails (and what research says actually works)
• The psychology behind self-sabotage and self-ghosting
• Why nighttime cravings peak in the evening
• How stress, cortisol, and under-eating fuel pantry drive-bys
• A real client story: from all-or-nothing to 15 lbs down
• Why 1,200-calorie diets and excessive cardio backfire
• The Lazy-Girl Plate that stabilizes blood sugar
• How to build momentum with ONE simple habit

🧠 Research Highlights (No PhD Required):

• Motivation is unreliable; systems drive consistency
• Chronic under-eating slows metabolism and increases cravings
• Protein and strength training improve fat loss and hormone balance
• Blood sugar stability improves mood, energy, sleep, and hunger regulation
• Simplifying habits increases long-term adherence by up to 80%

☕ Coffee & Chaos Tip of the Week:

Momentum loves simplicity — stop trying to be a superhero and just pick one damn habit.
Progress doesn’t die because life is hard. It dies when you ghost yourself.

Follow me on Instagram and Facebook @inspirewellnessco
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Holiday Survival (Without Starting Over in January)

December is here — which means your routine is about to get hit with a festive combination of chaos, cookies, late nights, stress, social events, skipped meals, and the annual hormonal rollercoaster you swear you didn’t sign up for.

This episode is your realistic, slightly inappropriate, science-backed survival guide for getting through the holidays without blowing up your progress OR falling into the “f*ck it, I’ll start over in January” trap.

Lindsey breaks down the 3 bare-minimum habits that keep your body from revolting, why being “good” in December always backfires, and how to support your hormones, gut, and sanity without restricting joy or turning into a wellness Grinch.

You’ll hear hilarious personal stories, real client wins (anonymous, but straight from their weekly check-ins), and the EXACT mindset shifts that allowed women in her programs to enjoy cookies, parties, and wine while reducing bloat, cravings, and stress.

👉 Listen if:

• You feel like December always derails your progress
• You stress-eat your face off when life gets chaotic
• You want to enjoy yourself without undoing everything
• You’re bloated, tired, overwhelmed, or ready to tap out
• You want a no-bullsh*t plan that actually works

💥 Topics Covered:

• The real reason you unravel in December (it’s not food)
• Why “screw it, it’s the holidays” wrecks your hormones
• The one client who kept cookies and STILL lost bloat
• How under-eating fuels your stress-eating
• Why sleep — not salad — prevents the “holiday 10”
• What to do the morning after a sugar + wine bender
• The nervous system tricks that calm cravings FAST
• The bare-minimum holiday habits that actually move the needle

☕ Coffee & Chaos Tip of the Week:

Trying to be perfect in December is the fastest way to start January pissed off.
Consistency > control. Sleep > salad. Protein > perfection.

Follow me on Instagram and Facebook @inspirewellnessco
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🎙️ Stress, Snacks & Sanity — Why You Eat Your Feelings & How to Stop the Spiral

If you’ve ever gone from “fine” to “feral in the pantry” by 3pm… this episode is for you.

In this slightly inappropriate, brutally honest, and science-backed episode of The Strong, Sweaty & Slightly Inappropriate Podcast, Lindsey breaks down the REAL reasons you stress eat — and spoiler alert: it’s not willpower, it’s not weakness, and it’s definitely not because you “just love snacks.”

It’s biology.
 It’s stress.
 It’s exhaustion.
 It’s under-eating.
 It’s life.
 And your body is doing exactly what it’s designed to do.

This episode teaches you how to understand your stress cravings, how to break the evening spiral, and how to actually nourish yourself so November doesn’t chew you up and spit you out like a stale granola bar.

👉 Listen if:

• You eat your feelings (same)
• You swear you’re “good all day” then unravel at night
• You’re tired, stressed, overwhelmed, and snacky
• You want REAL strategies that work — not restrictive BS
• You want to feel human again before the holidays hit

💥 Coffee & Chaos Tip of the Week:
Feed your body before your feelings take over.
You don’t need more discipline — you need more nourishment.

Topics Covered:

• Why stress eating is NORMAL, not a character flaw
• The biology behind cravings + comfort food
• The blood sugar–stress–craving loop
• The 5PM crash and how to stop it
• What your body actually needs when you’re stressed
• Daily habits that break the cycle (without dieting)
• How to recover WITHOUT guilt or “starting over Monday”

Follow me on Instagram and Facebook @inspirewellnessco
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Grab your coffee, laugh a little, and remember — kale can still kiss your ass.

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