Allie Cass Health (2025)

30/06/2025

You’re doing everything — but still feel like your health goals keep slipping through your fingers?

Let’s talk about the real reason progress feels so hard (and no, it’s not because you’re lazy or lack willpower).

If you’ve been trying to “just get back on track” with the right plan or perfect routine… but still feel stuck, exhausted, or like you’re constantly starting over — you’re not alone. And you’re not broken.

Here’s the truth:
For so many women (especially moms and high-achievers), it’s not the workouts or the meal plan that’s the problem.

It’s what’s going on beneath the surface that’s quietly sabotaging your progress.

✨ Saying yes when your body’s begging for rest
✨ Carrying everything on your own because asking for help feels hard
✨ Believing you’re not “enough” no matter how hard you try
✨ Comparing yourself to every other woman online
✨ Navigating relationships or environments that drain you

These are the hidden blocks that keep your body in survival mode — and when your body doesn’t feel safe, it won’t let go of stress, fat, or burnout.

That’s why inside Love Yourself Lean, we do things differently.
We blend fitness, functional nutrition, and nervous system regulation to help you feel safe, strong, and supported — not just in your body, but in your life.

💛 You don’t need another restrictive plan.
💛 You need a new foundation — built on healing, worthiness, and sustainable change.

If you’re ready to stop white-knuckling your way through your goals and start feeling good again…

👉 Click the link in the comments to book your free consultation and take the first step toward a healthier, more grounded YOU.

27/06/2025

When life gets BUSY AF...
your health, fitness, and mindset don’t have to be the first to fall apart.

I used to wait for “life to slow down” — but then I realized... it never really does. 😅

So I decided to shift… my entire approach, mindset, and how I associate with wellness. And that shift changed everything.

✨ Movement with purpose, not perfection
✨ Simple, nourishing meals instead of rigid diets or strict meal plans (even on-the-go)
✨ Deep sleep + real recovery - not using “recovery” as a means to engage in dissociative behaviors or patterns
✨ Daily mindset and nervous system work (even 5 mins counts)
✨ Planning and scheduling my life with room to breathe and “just be”
✨ Self-compassion instead of self-judgment

These are the tools that I lean into most to help me stay grounded through back-to-back travel, work, family obligations, the curveballs of life, and more.

It’s not about doing more — it’s about doing what matters, consistently.

Shout yourself out in the comments if you’re a high-achieving woman making it work every day. And if you want help creating a personalized plan to stay consistent when life gets loud — let’s chat!

10/04/2025

Why "You Are Not Your Body" Might Be Holding You Back
Let’s challenge a common narrative: The idea that “you are not your body” might actually prevent women from fully embracing their physical health and deepen disconnection with themselves.

Here’s the truth:
✨ You are so much more than your body.
✨ Your worth isn’t defined by your size, shape, or appearance.
✨ Health is far more meaningful—and attractive—than aesthetics alone.

However…

Your body is the vessel through which you experience life. Its physical, mental, and emotional health profoundly influences your ability to engage with the world around you.

Your Body Is More Than a Vessel—It’s an Active Participant
Your Home for Life: It’s the one body you’ve been given to house your infinite soul.

Working in Your Favor: Every day, 24/7, your body is working to support you—healing, adapting, and protecting.

A Link to Your Subconscious: Your body stores unresolved emotions, memories, and beliefs in your cells. Left unchecked, these can manifest as tension, pain, or even chronic illness.

Reclaiming the Connection
By ignoring or diminishing the role of your body, you risk losing the connection that allows for true health and well-being. To thrive, your body needs to be:

Moved with intention.

Nourished with care.

Loved and spoken to as if it’s the only one you’ll ever have—because it is.

Taking care of your body isn’t superficial; it’s essential. When you honor and nurture it, you’re not just investing in your physical health—you’re deepening the connection to yourself, unlocking resilience, and empowering your mind, body, and soul.

How do you nurture your relationship with your body? Share your thoughts!

04/04/2025

The gut health industry is booming, with advanced stool testing, complex protocols, and stacks of expensive supplements dominating the conversation. While these tools can be helpful in specific situations, they’re often promoted as a one-size-fits-all solution. The truth is, even the most cutting-edge approaches won’t deliver lasting results if you haven’t laid a solid foundation.
Strong gut health starts with mastering the basics—simple, actionable habits that support your body’s natural digestive processes. Here’s how to get started:

Chew Your Food Thoroughly
Digestion begins in the mouth—not the stomach. Chewing food thoroughly:

Mechanically breaks down food, reducing strain on the digestive system.

Mixes food with saliva, which contains enzymes to break down carbs and fats.

Supports stomach acid production, crucial for protein digestion and killing harmful bacteria.

Pro Tip: Aim for 20–30 chews per bite. This simple habit can significantly reduce bloating and improve nutrient absorption.

Slow Down and Be Present
Your body digests best in a calm, relaxed state. Eating on the go or under stress activates the sympathetic nervous system (“fight or flight”), which diverts resources away from digestion.

To shift into a parasympathetic (“rest and digest”) state:
Take a few deep breaths before meals.

Put away distractions (yes, that includes your phone!).

Sit down and focus on enjoying your food.

By slowing down, you’ll not only improve digestion but also savor your meals more fully.

Stop at 80% Full
Overeating places unnecessary stress on your digestive system, leading to bloating, discomfort, and even gut imbalances.
Learning to stop eating at 80% fullness allows your body to:

Efficiently digest and absorb nutrients.

Prevent food from fermenting in the gut.

Maintain stable blood sugar levels.

It takes about 20 minutes for fullness signals to reach your brain, so pausing before going back for seconds can make a big difference.

Take a Walk After Meals
A gentle 5–10 minute walk post-meal can:

Improve gut motility, helping food move through your system.

Enhance insulin sensitivity for better blood sugar regulation.

Reduce bloating and support digestion.

Whether it’s a quick loop around your block or walking your pet, this simple habit can work wonders for your digestion.

Space Out Your Meals
Snacking and grazing all day prevents your gut’s “clean-up crew” (the migrating motor complex) from doing its job. This can lead to bloating, sluggish digestion, and bacterial overgrowth.

Instead, aim for 3–4 balanced meals with breaks in between, and allow at least 12 hours between dinner and breakfast to give your gut a chance to reset.

Rethink Liquids with Meals
Chugging water or other drinks during meals can dilute stomach acid and digestive enzymes, making it harder to break down food. Instead:

Drink most of your fluids between meals.

Sip small amounts during meals if needed.

Try apple cider vinegar (1–2 tbsp diluted in water) before meals to naturally boost stomach acid.

Focus on Whole, Diverse Foods
Your gut thrives on variety and minimally processed foods. These nourish beneficial gut bacteria and provide the nutrients needed for a strong gut lining. Gut-friendly staples include:
Fruits, veggies, and legumes, Healthy fats like avocado and olive oil, Grass-fed meats, fish, and eggs, and Nuts, seeds, and gluten-free grains.

While certain unprocessed foods may not work for everyone, starting with whole, nutrient-dense options is a great first step. From there, you can identify any specific triggers or sensitivities and adjust accordingly.

You don’t need a fancy protocol to support your gut health—just intentionality and consistency with these simple habits. So, what’s one thing you’ll start focusing on today?

Start small, stay consistent, and watch how these practices transform your digestion and overall health. For more insights on building strong foundations for your gut and beyond, feel free to reach out or comment below.

01/04/2025

Red Flags in the Health & Fitness Industry (and What to Watch For)

As a holistic health practitioner, I’ve seen my fair share of misleading claims, all-or-nothing ideals, and things being taken out of context when it comes to health and fitness info on the internet. Unfortunately, as a consumer or someone seeking to improve their health, this can create a lot of confusion, overwhelm, and stress about what the right next step is in your health journey. Recognizing some of these common red flags can help you practice more discernment in your search for information and practitioners to help you along your journey:

❌ “You don’t need to support detoxification because your body already does it.”
❌ “Your labs look normal, so you’re fine” (even though you feel terrible).
❌ Functional medicine mimicking the same model as conventional medicine but calling it “root cause.”
❌ Ignoring the role of thoughts, emotions, and beliefs in the healing process.
❌ Promises that a single supplement will “fix” your gut, balance hormones, or solve complex issues.

Unfortunately, the internet is flooded with one-size-fits-all advice and “magic” solutions. These approaches are often more about selling products than supporting sustainable health.

Here are some friendly reminders as you navigate this noise:

1️⃣ You Are the Expert on Your Own Body
Your doctor, coach, or practitioner may bring valuable expertise, but only you know what you experience in your body and life. Trust your intuition and advocate for what feels right for you.

2️⃣ Healing Is an Inside Job
The right tools, structure, and support can make your health journey easier, but transformation starts within. Your body and mind work 24/7 to restore balance—you just need to create the optimal environment for that magic to unfold.

3️⃣ Context Is Everything
Health advice on the internet is often oversimplified or driven by clicks and sales. Be wary of anyone claiming their way is the only way. Health is nuanced and deeply personal. Focus on what works for YOU at this moment in your journey.

Have you encountered these red flags? What’s resonating with you most? Let’s start a conversation in the comments.

27/03/2025

Why "You Are Not Your Body" Might Be Holding You Back

Let’s challenge a common narrative: The idea that “you are not your body” might actually prevent women from fully embracing their physical health and deepen disconnection with themselves.

Here’s the truth:
✨ You are so much more than your body.
✨ Your worth isn’t defined by your size, shape, or appearance.
✨ Health is far more meaningful—and attractive—than aesthetics alone.

However…

Your body is the vessel through which you experience life. Its physical, mental, and emotional health profoundly influences your ability to engage with the world around you.

Your Body Is More Than a Vessel—It’s an Active Participant

Your Home for Life: It’s the one body you’ve been given to house your infinite soul.

Working in Your Favor: Every day, 24/7, your body is working to support you—healing, adapting, and protecting.

A Link to Your Subconscious: Your body stores unresolved emotions, memories, and beliefs in your cells. Left unchecked, these can manifest as tension, pain, or even chronic illness.

Reclaiming the Connection
By ignoring or diminishing the role of your body, you risk losing the connection that allows for true health and well-being. To thrive, your body needs to be:

Moved with intention.

Nourished with care.

Loved and spoken to as if it’s the only one you’ll ever have—because it is.

Taking care of your body isn’t superficial; it’s essential. When you honor and nurture it, you’re not just investing in your physical health—you’re deepening the connection to yourself, unlocking resilience, and empowering your mind, body, and soul.

How do you nurture your relationship with your body? Share your thoughts!

26/03/2025

Here’s the truth most people don’t want to hear:

👉 You can’t heal a body you’re constantly criticizing.
👉 You can’t keep doing what’s kept you stuck and expect to feel free.
👉 Real transformation asks you to become someone new — not by force, but by choice. And that means honoring who you’ve been… while having the courage to let go and become the next version.

I know this isn’t always easy.

But healing happens when you stop clinging to old stories, old patterns, and old ways of coping — and start showing up for yourself in a way that fosters self trust.

Save this post for the days you need the reminder:

You are safe to change.

You are allowed to evolve.
And the next version of you?

She’s stronger and more powerful than you can even imagine.

24/03/2025

Over the past eight years, I’ve learned that health and fitness aren’t just about aesthetics or following a perfect plan—they’re about fostering a deeper connection with yourself. Here are my top three lessons:

1️⃣ Confidence Is Built on Integrity, Not Appearance
Confidence doesn’t come from being the smallest, leanest, or fittest version of yourself. It’s born from keeping promises to yourself, stepping outside your comfort zone, and showing up even when life gets hard. Confidence isn’t a specific look or size—it’s a mindset and way of being that continues to develop as you show up for yourself, especially on days when you don’t want to.

2️⃣ Internal Health Fuels Aesthetic Goals
Addressing inflammation, optimizing gut health, supporting detox pathways, and caring for your hormones can transform your physique—even without obsessively tracking calories or macros, or spending hours in the gym. For most women, removing barriers to health (instead of adding endless supplements or tasks) makes the biggest difference long term and puts your physiology in a position to maximize the efforts you make in the gym. Instead of feeling stressed about the *seemingly* neverending list of things needed to support your health, remember that less is often more.

3️⃣ The Power of Mindset, Emotions, and the Nervous System
True transformation happens when you address your mental and emotional well-being alongside physical health. This was the final piece of my personal journey, and it’s allowed me to:

✨ Optimize my energy, lab values, and overall health without overly obsessing about food, supplements, etc.
✨ Achieve a leaner, healthier physique (outside of competition prep)
✨ Release anger and guilt from past traumas
✨ Build a loving, supportive relationship with my body and myself

This holistic approach is why I’m so passionate about helping clients work on their subconscious mind as well as their physical health. It’s a process that feels like coming home to yourself.

What’s been your biggest lesson on your health, fitness, or personal development journey? Share in the comments—I’d love to learn from you.

17/03/2025

The Health & Wellness Industry Is Booming, But Are We Truly Healthier?

The global health and wellness industry is on track to hit $8.5 trillion by 2027—a staggering figure that highlights just how much we’re investing in our health.

Yet, the statistics in the U.S. tell a sobering story:
▪️ 60% of adults have at least one chronic health condition, and 12% have five or more.
▪️ 40% of adults over 20 are classified as obese.
▪️ 1 in 5 adults experiences mental illness annually, and many struggle in silence.

The disconnect is clear: it’s not a lack of supplements, diets, or biohacking devices. It’s a fundamental misunderstanding of health.

True health isn’t just about quick fixes or external tools. It’s about nurturing your physical, mental, and emotional well-being. It’s a mindset, a lifestyle, and a commitment to yourself.

Instead of chasing the next “magic solution,” take a moment to reflect:
✨ Are you addressing the root causes within your internal environment?
✨ Are you creating space to truly care for your mind, body, and emotions?

Real transformation starts when we slow down, tune in, and honor the unique needs of our whole self.

What’s one way you’re prioritizing your internal environment this week? Let’s redefine health together.

07/02/2025

Back in 2019, I experienced an unintentional transformation that completely changed the way I approach health and weight loss at a foundational level. Without focusing on dieting, increasing exercise, or making any major lifestyle changes, I managed to shed 10 pounds in just 12 weeks.

How? By addressing my gut health.

This approach wasn’t about depriving myself or following rigid rules. It was about tuning in to my body, supporting my digestion, and removing the barriers that were contributing to my issues in the first place, so I could create an environment for my health to thrive naturally.

Here’s why it worked: as Hippocrates famously said, “all disease begins in the gut.” And if disease begins there, then all health does too. For many, the gut is a hub for chronic low grade inflammation that contributes to metabolic chaos throughout the body… And when dysfunction is present it affects everything to include nutrient absorption, thyroid function, detoxification, hormone balance, energy production, insulin sensitivity and blood sugar, and immune system regulation, to name a few.

If your goals include boosting energy, balancing hormones, improving mental clarity, losing weight, or finally tackling pesky GI issues, healing your gut is a game-changer.

Here’s a breakdown of exactly what I did 👇
1. Focused on HOW I was eating, not just what I was eating:
You are not what you eat, you are what you digest and absorb. I slowed down, chewed my food thoroughly (even to the degree that it felt excessive), took a few deep breaths before meals to shift my body into a parasympathetic state, and stayed present with my food because where focus goes energy flows. These simple shifts helped me prime my body for optimal digestion and reconnect with my own hunger and fullness cues.

2. Minimized processed foods and common allergens:
I cut back on foods that didn’t serve me, including alcohol and heavily processed items. Instead of relying on food sensitivity tests, I listened to my body’s real-time feedback and adjusted accordingly. How do you feel during and after eating certain foods? Do you notice any changes in physical symptoms, energy levels, and even shifts in your mood?

3. Ate until 80% full:
I focused on hunger cues rather than strict calorie counts or macros. This helped me build trust with my body and recognize when I was truly satisfied. By stopping when I was 80% full, I was giving my body room to effectively digest the food I was consuming, instead of overburdening my digestive tract. PS - digestion is an energy expensive process, meaning it takes energy to digest. If you find yourself tired after meals, try stopping when you are 80% full. The good news is, you can always come back for more!

4. Took short walks after meals:
A leisurely 5-10 minute walk after meals is an extremely effective and low impact way to support blood sugar balance and assist the body in digesting. Such a simple habit, yet so effective!

5. Prioritized fiber and daily regularity:
I made sure I was getting enough soluble and insoluble fiber via whole unprocessed foods to keep my gut happy—and aimed for at least one healthy bowel movement every day. Some of my favorite fiber rich foods include colorful fruits, veggies, flaxseed, chia seed, and gluten-free grains like oats. Again, what works best for your gut health is going to look specific to your body’s sensitivities, needs, etc.

6. Simplified supplements:
I stopped overloading on unnecessary supplements, many of which can actually aggravate your system more as the body still has to digest, process, and detoxify these compounds. Instead, I focused on simple foundational supplements and used digestive enzymes and Betaine HCL short-term to support my stomach acid and enzyme production (this isn’t always the best course of action for everyone, which is why it’s important to work with a holistic health practitioner to determine your individual needs).

7. Managed my stress and slowed TF down:
Stress directly impacts digestion. When the body is in a sympathetic state (aka when you are stressed out) blood is shunted away from the digestive tract to the extremities to prepare us to fight or flee. This adaptive mechanism makes perfect sense…If we are experiencing a perceived threat, why would digestion matter much at that point? Remember, the body will ALWAYS prioritize survival over other functions. Knowing this, I took inventory of my daily stressors, worked to mitigate things within my control, changed my perception of those that were outside of my control, and made stress management a daily priority, ensuring my body could fully process and absorb nutrients.

8. Added nourishing, gut-healing foods:
I included bitter greens for stomach acid production, bone broth to support the integrity of my gut lining, and aloe vera to reduce inflammation.

The result? Not only did I lose weight, but I felt lighter, more energized, and deeply in tune with my body.

Your gut is connected to nearly every aspect of your health—energy, mood, weight, hormones, immunity, and even mental clarity. When you prioritize gut health, you lay the foundation for holistic wellness and long-term transformation.

If you’re ready to take control of your health, start small with these powerful steps. Over time, they’ll make a huge impact.

Save this post as a guide, and let’s normalize the idea that weight loss and health aren’t about punishment or extremes—they’re about healing, balance, and love for your body and if you’re ready to dive deeper into your health journey, reach out—I’d love to support you!

30/01/2025

The secret to true transformation isn’t just in your workouts, nutrition, or supplements. At the core of it all, lasting change starts with your MINDSET.

Your beliefs, the story you tell yourself, and how you see your body shape the actions you take, the choices you make, and the energy you bring to your health journey.

When you shift your mindset, you don’t just improve your health—you:
💖 Build a deeper connection with yourself.
💖 Break free from old patterns holding you back.
💖 Learn to honor and respect your body.
💖 Take aligned, consistent action toward your goals.

Here are 5 powerful mindset shifts to embrace today:

1: Your Body Is Working For You, Not Against You
Even when you’re tired or in pain, your body is doing its best to support and heal you. Gratitude for this truth allows you to make choices that nourish and honor your body’s incredible efforts.

2: Symptoms Are Signs of Healing
Symptoms like bloating, headaches, or inflammation aren’t the problem—they’re your body’s way of asking for care. Listen closely; these signs are guiding you toward what your body truly needs.

3: Health Exists on a Spectrum
Even in challenging times, there’s always some level of health to be grateful for. Focusing on the health you do have shifts your energy toward abundance and fuels your motivation for positive change.

4: Your Current Reality Reflects Past Actions
Transformation doesn’t happen overnight—it’s the result of consistent effort over time. Today’s actions are an investment in your future health. Trust the process and focus on the long game.

5: Your Diagnosis Isn’t Your Identity
A diagnosis is just a label—it doesn’t define you or limit your potential to heal. Letting go of the label allows you to focus on taking empowering steps toward wellness.

Ready to dive deeper into these 5 powerful mindset shifts and learn how they can transform your health and self-love journey?

Head over to my latest blog post, where I break down each shift and show you how to implement them in your life starting today.

💻 Read it here: https://www.alliecasshealth.com/post/5-powerful-mindset-shifts-to-transform-your-health-and-cultivate-self-love

Discover how your mindset holds the key to better health, deeper self-connection, and lasting transformation.

11/11/2024

Are you finding it hard to take the action needed to reach your goals, even though you’re motivated, intentional, and ready for change?

I’ve been there, and I see it happen frequently with the women I coach. They genuinely want to transform their lives, feel empowered, and thrive in their personal and professional worlds. But often, they delay taking action, get overwhelmed, or sabotage their progress.

Why does this happen? It’s usually because the conscious mind (where we set goals) is out of sync with the subconscious mind (which drives our behaviors). This mismatch can bring up limiting beliefs like:

❌ "I'm not enough."
❌ "I'm not capable of change."
❌ "I’m unworthy."

The subconscious mind's priority is keeping us "safe"—which often means staying with the familiar, even if it's no longer serving us.

Breaking through this pattern means addressing mindset and beliefs at a subconscious level. That's the missing piece many are looking for.

Sure, workouts, nutrition, and lifestyle changes are essential, but if lasting change is your goal, mindset work is the key. 💪✨

Allie Cass Health

30/06/2025

27/06/2025

10/04/2025

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27/03/2025

26/03/2025

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30/01/2025

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