HealthUp with Lindsay

15/07/2025

That was me with my Grandpa n sis.

My Grandpa had an accent like Al Pacino, a sharp mind, and a presence that filled the room.

He delivered milk at 10 years old at 3 AM daily on a horse and buggy.

Navy during WWII.

A taxi driver, boxer, shoe salesman, operations analyst, and a lawyer.

He was never afraid to shift paths.
He leaned into opportunity, chased challenge, and adapted when life asked him to grow.

But one thing never changed, his love for my Grandma.

They were together 72 years.
A month before he passed, he told me how beautiful she still was.

I grew up playing cards with him. He taught me the rules… and how to stay present.

He didn’t rush. He showed up fully.

He lived 96 years. Not just long, but rich.

Legacy isn’t just what someone leaves behind. It’s how you feel when you think of them

When I think of him, I feel safe, steady, and inspired.

So I’ll ask you, like I ask myself:

Are you becoming the version of yourself you’re proud to leave behind?

16/03/2024

If you want to truly awaken, get out of overthinking, overcompensating, and not living each day running and rushing, book a discovery session with me to see if I’m your coach

27/02/2024

5 minutes of deep breathing a day has been demonstrated to reduce stress in studies. The labs also reported that just 1-3 sighs brings stress down significantly!! 1-3 only!

The Physiological Sigh was discovered in the 1930’s, restudied in several labs, and popularized by Dr. Andrew Huberman.

How to do the Physiological Sigh (aka cyclic sighing): double inhale followed by extended exhale.

Think of someone sobbing; it’s the body’s way to get back into the parasympathetic state. The last top-up inhale, followed by a long exhale allows the maximum release of carbon dioxide.

For those that want the science, see below:

A randomized, controlled study at Stanford (NCT05304000) compared 3 different daily 5-min breathing to 5 mins of mindfulness meditation, over 1 month.

The breathing conditions were
1. Cyclic sighing, which emphasizes prolonged exhalations (aka the physiological sigh)
2. Box breathing, which is equal duration of inhale, hold, exhale, and hold.
3. Cyclic hyperventilation with retention, with longer inhalations and shorter exhalations (think Wim Hof).

Mood and anxiety improved as well as reduced physiological arousal (respiratory rate, heart rate, and heart rate variability).

Summary: Breathing exercises, especially the physiological sigh, produces greater improvement in mood (p < 0.05) and reduction in respiratory rate (p < 0.05) compared with mindfulness meditation. Daily 5-min cyclic sighing has promise as an effective stress management exercise.

However, even if you can’t do it for 5 minutes, the labs show every bit counts!

It’s not just about tips and tricks, but if you want to reduce stress & get healthier on a deeper level, DM me for a discovery session to see if I’m the right coach for you.

Huberman’s face is on this post because he popularized this. ❤️ however, I explain this in my reel. Just click on my Instagram profile.

21/02/2024

You have a relentless pursuit of achieving. You likely received attention by performing & achieving in a certain way. It has been your oxygen to breathe. Your self worth depends on it.

It often happens at the expense of your health, balance, peace of mind and bliss. Deep down, something is missing.

You’re looking for something out there to fulfill you. What is needed to see all of the exciting things inside. It’s hard to see that when you’ve always chased solutions

Deep inner transformative work can alleviate this so you can feel more meaning and vibrant health in your life. And it doesn’t have to be a painful process either.

If you’re ready to create major breakthroughs in your life, while still succeeding in real life, and without needing to live like a monk on a mountain, book a free discovery call as I have a program that may support you through an efficient yet transformative journey

15/02/2024

You can’t always change the stressor, but you can change the stress response.

Changing your relaxation response set point is not as easy as flipping a switch.

It needs the right combo of digging deep into self love and acceptance, rewiring thoughts & beliefs, as well as practicing the relaxation technique that fits your style.

It’s a process. It takes time, effort and the right techniques so you actually move the needle and start feeling better.

Even though those same external stressors are there, you SEE them differently. You are more like buddha. 🙂

In all seriousness, if you find your stress response is here and you’re ready for a change, book a discovery coaching call with me to see if I’m the right coach for you.

-acceptance

12/02/2024

learn more here: https://www.youtube.com/results?search_query=fasting+lindsay+kassem

08/02/2024

I’m all about eating healthy, but I see the largest impact on health when deep burdens of stress are released. Most of the time, it’s not about removing the external stressors, but it’s about how we’re processing the stressors that come our way that matters.

You don’t have to continue suffering needlessly. Click in the link in bio for the free guide to a better stomach. It will take you to an offer for a mini course to help with anxiety, gut problems, and weight.

If you want to go much deeper to relieve stress, get healthier and happier, book a free discovery session, as I have a holistic health coaching program that touches on Health, but goes so much deeper into the mind, body and soul.



Https://www.healthupwithlindsay.com/link-in-bio

30/01/2024

You are unique. What works in clinical trials is only a starting point, but most importantly, knowing what makes YOU the healthiest and feel the best is essential.

Do you ever feel that you’re on auto-pilot, running and rushing, overthinking, over, analyzing, keeping yourself busy with all the busywork, but not really feeling great nor fulfilled?

You may be doing ALL the things that would make someone else feel great, but that combo isn’t what’s working for you.

I love to help people know how to build the skill of being aware of their body’s needs. Only then, you can fully optimize this human experience that you’re given!

Once that happens, you’ll feel healthy, energized, have a high peace of mind, continuous gratitude, have solid relationships, be present, empowered, connected and fulfilled. That’s optimizing mind, body, and soul.

In my coaching, we factor in the science but more importantly, we build a high level of awareness on what makes you feel amazing, from food, to fasting, to sleep, to friends, to how you spend your time, to processing emotions, to what lights you up, to what makes you feel connected and fulfilled. It becomes enchanting.

DM me if you’d like to know more, as I have a 3-month transformational program to support you.

15/01/2024

After 11 years of helping 100’s of clients and looking at 1000’s of studies, I have 11 learnings to share with you over the next 11 days.

#1 - Emotional eating and addictions have the same root cause - a lack of self-love.

I use education, behavior modification to help clients change to better habits.

These, like willpower, can work to a point.

BUT if you want to make these stick, start with learning and practicing radical self-compassion, acceptance, and love.

If you feel out-of-control or a slave to a bad habit or behavior, I’ve got a program to break the cycle. DM me.

Follow me to not miss a day!

-esteem

10/01/2024

Women who were given estrogen around menopause had a 40-50% reduction in the risk of coronary artery disease compared with women who did not take hormones.

Taking continuous estrogen during a women’s natural decline keeps blood vessels healthy reducing the risk of blood clots.

Nurses Health Study found that HRT to be protective. The younger a woman starts estrogen, the less arterial plaque she will develop.

HRT has numerous benefits. Comment ‘hormones’ below and I’ll send you a link for my free hormone support. Know when it’s time for you to start HRT.

You don’t have to suffer with decades of hormone related symptoms and diseases.

Knowledge + health + self love = power

If you're going through perimenopause, and would like support, here are the ways you can get the support you need! You can do them ALL if you'd like :)

03/01/2024

If you’ve got questions like the below, check out the links below to know more about your body at this hormonal transitional time of your life. And to be empowered!

- I have anxiety, sleeplessness and hot flashes? How do I know if it’s hormones?
- What should I expect during permenopause & menopause?
- How to know if I’m a good candidate for bioidentical hormone support?
- Hormones - pros & cons: advantages of HRT, risks of taking vs. not taking
- Using bioidentical hormone therapy & how to access it

2 options for you for you to get what you need:

1. Join the upcoming free hormone vitality sessions with Dr. Karen Hartzenberg and me: https://www.healthupwithlindsay.com/hormone-vitality-community
2. Get your free download of the perimenopause guide – when it’s time to take hormones: https://www.healthupwithlindsay.com/perimenopause-when-its-time-for-hormones

If you're going through perimenopause, and would like support, here are the ways you can get the support you need! You can do them ALL if you'd like :)

16/11/2023

What’s natural when a woman’s hormones decline?

I used to believe that treating women with hormones wasn’t natural.

However, I’m also a big believer in striking the balance of embracing getting older with optimizing how we age.

Is having a higher risk for bone fractures, dementia, vaginal atrophy, increased loss of muscle, fall of the bladder and uterus, urinary incontinence, heart disease, heart attack, and even breast cancer (depending on the type of hormone) natural?

Bio-identical hormones reduce the above risks, if used in the right dosages.

Herbs are natural, but the body doesn’t make these, like in bio-identical hormones.

There’s been a huge stigma on hormones for various reasons. However, when women don’t have to suffer with symptoms or reduce their quality of life, it’s important for women to know there’s an option, often more effective than any herb can provide, even though I’m an herb fan. Health span improves!

Got hormone questions? Send them my way.

To your heart and health span,

Lindsay