Lindsay Sprunk Lifestyle Wellness

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Lindsay Sprunk Lifestyle Wellness

🚺 Introducing Midlife Mastery: M-Powering Women 40+ in Wellness
I'm Lindsay and I help women 40+ feel at home in their bodies again. No restriction. DM me.

Just sustainable change.

📥 Subscribe to my Free Mastery Moments newsletter: http://eepurl.com/jk0EfA "Most people don't know how sh*tty they feel until they don't." That's not just a catchy phrase—it's the truth. And it's exactly why I'm here. I'm Lindsay, founder of Midlife Mastery, and I help women 40+ in the Indianapolis area (and virtually) build strength, balance hormones, and feel at home in their bodies again—without restriction or burnout. Here's what I know: What worked in your 30s doesn't work anymore. You're exhausted. The weight won't budge. Your body feels like it's working against you. And every fitness plan feels like punishment. I've been there. And through years of education, lived experience, and working with dozens of midlife women, I've learned how to support your body through this transition—not fight it. My background:
💙 Chef (Culinary Arts degree, Cooking and Hospitality Institute of Chicago)
💙 Fitness Specialist (Kinesiology degree, Indiana University)
💙 Certified Eating Disorders Recovery Coach
💙 Intuitive Eating Specialist
💙 Menopause & Women's Health Coach

Translation: I don't just tell you WHAT to eat and how to move—I teach you HOW to make it delicious, realistic, and sustainable. What I offer through Midlife Mastery:
✨ 1:1 Coaching (personalized strength training + nutrition support)
-2x/week training sessions (in-person or virtual)
-Custom nutrition guidance (no rigid meal plans, just real strategies)
-Ongoing support between sessions

✨ Small Group Sessions (grab your group of friends, neighbors, coworkers, or family members and let's talk life after 40)

✨ Free Resources (recipe guides, meal plans, hormone-balancing tips)

I work with women who:
✅ Are tired of diets that don't work
✅ Want to build muscle (not just lose weight)
✅ Are dealing with perimenopause or menopause symptoms
✅ Need someone who actually understands midlife bodies
✅ Want food that tastes good AND supports their hormones

My approach:
💪 Strength training that builds confidence (not exhaustion)
🍽️ Nutrition that fits YOUR life (not a rigid plan)
☮️ Stress management and nervous system support
📙 Chef-created recipes that are actually delicious

If you're ready to feel strong, energized, and like yourself again—let's talk. Because you deserve to thrive—not just survive. 💪

15/02/2026

If you:
• eat clean all day
• power through on coffee
• try to be disciplined
• then feel completely out of control at night

Tomorrow’s Mastery Moments newsletter is for you.

This isn’t about willpower.

It’s about what’s happening earlier in the day that no one is talking about.

Watch your inbox. Not subscribed yet? Sign up for FREE here: http://eepurl.com/jk0EfA

14/02/2026

This year, I’m creating more small, honest gatherings for women who want real conversations about health, hormones, strength, food, and what actually works after 40.

But get a group of women in a room and suddenly it’s:

“Oh wait… that’s happening to you too?”

Hot flashes.
Weird weight gain.
3am wake-ups.
Mood swings.
No libido.
Energy crashes.
All of it.

Midlife isn’t something you power through alone.
It’s something you talk through.

This year I’m creating more small, honest gatherings for women who want real conversations about health, hormones, strength, food, and what actually works after 40.

If you have a group of friends who’d love something like that, stay tuned.

Happy Galentine’s Day!

13/02/2026

Most women try to eat less when nothing works anymore.

That’s usually where things start to unravel.

Less food.
More cardio.
More coffee.
Less sleep.

After 40, that approach backfires.

You don’t need to starve your way into a smaller body.

You need:
• enough protein
• progressive resistance training
• stable blood sugar
• real meals (not grazing)

That’s not trendy.
That’s physiology.

Midlife fat loss isn’t about discipline.
It’s about stopping the habits that block it.

Show your body some love this Valentine’s weekend by fueling it properly — not punishing it.

13/02/2026

This is one of those things we have to unlearn, ladies, and it’s a tough belief to ditch…but it matters. You can’t diet your way through midlife. More on this later today…

13/02/2026

When your girls’ night turns into a perimenopause symptom debrief. 😆

12/02/2026

Most women who come to me say:

“I’m eating healthy.”
“I’m trying.”
“I don’t understand why nothing works anymore.”

And they’re not lying.

But when we actually look at their week, here’s what I usually see:

– Coffee instead of breakfast
– Working through lunch
– Random workouts
– Dinner late
– Trying to “be good” all day

It’s not a motivation problem.

It’s not even a calorie problem.

It’s that there’s no repeatable structure.

After 40, your body responds to consistency more than intensity.

Before we change food rules or cut calories, we fix the pattern.

That’s where things start to shift.

11/02/2026

Before you:
– Cut carbs
– Add more workouts
– Eat less
– Try another cleanse

Check this:

1️⃣ Are you eating within an hour of waking?
2️⃣ Are you grazing all day instead of eating real meals?
3️⃣ Are you strength training at least 2x/week?
4️⃣ Are you finishing dinner at least 2–3 hours before bed?

Most women skip these foundations and jump straight to restriction.

Start here.

10/02/2026

If your body feels “stubborn” after 40, it’s not because it suddenly stopped working.

It’s because it’s responding to years of:
– skipping meals
– overdoing workouts
– pushing through exhaustion
– tightening rules when things don’t change

That strategy used to work.
Until it didn’t.

Real change in midlife doesn’t come from forcing fat loss.
It comes from stopping the things that keep your body braced all day.

That’s where our work starts.

08/02/2026

You’re not coasting.

You’re:
– moving more than you used to
– eating “pretty well”
– squeezing workouts and meals into busy days
– doing what used to work

And somehow, the return isn’t there anymore.

Tomorrow’s Mastery Moments newsletter breaks down why that happens — and why doubling down usually makes it worse.

There's still time to subscribe. Link in bio or sign up for FREE: http://eepurl.com/jk0EfA

06/02/2026

*Week 1 of Midlife Mastery*

The Breakfast Reset: Creating stability before change.

This is how my 8-week Midlife Mastery program actually works.

Not a meal plan.
Not a diet.
Not a “do more, try harder” approach.

Most women who come to me are already eating “healthy” — but they’re skipping breakfast or delaying food until mid-morning.

After 40, that often shows up as:
• energy crashes
• stubborn weight gain
• feeling inflamed or “off” all day

So we start simply.

Week 1 isn’t about perfection.
It’s about consistency.

Pick one breakfast.
Make sure it contains protein + fiber.
Eat it within 60 minutes of waking.
Repeat all week.

That’s it.

Because before we layer in strength, flexibility, or any other change, your body needs to experience reliable fuel again.

This is how the entire program works:
Foundation first. Then progress.

Each week builds on the last. Nothing gets dropped. Everything compounds.

If you’re tired of guessing and want a structured, steady approach that actually works after 40, you can DM me or check the link in my bio to learn more about the program.

05/02/2026

This is what we often refer to as "bu****it." (Very clinical term, yes.) 😆

Here's the thing:
After 40, your body doesn't respond the same way it used to—and it definitely doesn't respond the same way a man's body does.

Here's what's actually happening:
- Your hormones shifted. His didn't (yet).
- Your body became more sensitive to stress, cortisol, and under-recovery. His is still coasting on testosterone.
- You're undereating and over-stressing, which signals scarcity. He's just… not eating fries.
- Your body holds onto weight because it thinks you're in crisis. His body doesn't question anything.

This is why restriction doesn't work after 40.

Your body needs stability, not deprivation. It needs strength training, not more cardio. It needs consistent fuel, not "eating less."

You're not broken. The approach just doesn't fit your physiology anymore.

Comment or DM me "BS" if this has been your experience.

04/02/2026

You think you lack discipline.

But here's what's actually happening:
- You're skipping meals to stay productive.
- You're running on coffee and willpower.
- You're pushing through workouts even when you're exhausted.

Your body doesn't interpret that as strength—it interprets it as crisis.

And when your body thinks it's in crisis, it doesn't build muscle. It doesn't burn fat. It doesn't recover.

It protects.

After 40, more effort doesn't work. More capacity does.

That means eating consistently. Recovering intentionally. Building strength without breaking yourself down.

You're not unmotivated. You're just operating on a system that's maxed out.

Comment or DM me RECOVERY if this is hitting too close to home.

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