Casie Shepherd-Integrative Health

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Casie Shepherd-Integrative Health

Helping you uncover & heal the hidden imbalances keeping you from optimal health.

Using advanced functional testing, we guide you to master your biology for long-term wellness

08/31/2025

✨ August Recap ✨

This month flew by in the blink of an eye — but when I stop and reflect, I realize just how much I accomplished. I can be guilty of always chasing the next thing, but one of my goals is to celebrate the progress I’ve already made. And wow… August was full.

💡 Made one of the biggest investments of my career by joining a high-level mastermind + business workshop.
📑 Trademarked my new system and started recalibrating my business.
📸 Planned & followed through with a huge branding shoot.
🧬 Dove deeper into my own biology, genetics, and protocols — seeing major energetic & physical shifts already.
💉 Follow-up bloodwork ✔️
📖 Wrote my 3rd ebook (33 pages!).
🎉 Planned & booked my 40th birthday trip for January.
🏋️‍♀️ Got in consistent workouts + self-care.
🐾 Spent quality time with Hazel (who made sure I wasn’t glued to my desk too much).
💬 Connected with close friends I am so lucky to have
✈️ Planned and booked my upcoming workshop, mastermind + speaking event early September!

I’m so dang proud of everything I’ve poured into this month. August was a LOT of work, growth, and alignment — and it’s only fueling me more for what’s next.

Hello, September. Let’s go. 🚀

08/30/2025

❌“I’m just getting older”❌— one of the most common lies people believe about their health.

If aging automatically meant decline, I’d be broken down by now. I’ve been through more health challenges than most — and instead of shutting down, my system has only gotten stronger with time.

I see the same thing in the people I work with. Clients in their 40s and 50s are thriving more than they did in their 20s, not because of their age — but because their systems are finally running the way they’re supposed to.

Why? Because when you learn how to optimize the body, everything changes.

✨ The body actually recovers
✨ Energy is utilized more efficiently
✨ The immune system becomes more resilient
✨ Your cells function the way they’re supposed to
✨ Physical changes happen more easily — losing weight, responding to training faster, and seeing results

The truth is, results aren’t about age. What feels like “aging” is really just years of your body not getting what it needs. Over time, those gaps show up more — but it’s never because of age itself.

🔥 That’s Biological Mastery™ — getting your systems to run at their highest efficiency so you can thrive mentally, physically, energetically, and spiritually.

📸:

05/30/2025

Celebrate the small wins 🖤 last couple weeks photo dump.

05/21/2025

Had the best weekend with my sisters in town to stay with me 🩷

05/15/2025

𝓘’𝓿𝓮 𝓷𝓮𝓿𝓮𝓻 𝓫𝓮𝓮𝓷 𝓪𝓫𝓸𝓾𝓽 𝓲𝓷𝓼𝓽𝓪𝓷𝓽 𝓰𝓻𝓪𝓽𝓲𝓯𝓲𝓬𝓪𝓽𝓲𝓸𝓷.
𝓘 𝓴𝓷𝓸𝔀 𝓽𝓱𝓮 𝓻𝓮𝓪𝓵 𝓻𝓮𝓼𝓾𝓵𝓽𝓼 𝓪𝓻𝓮 𝓮𝓪𝓻𝓷𝓮𝓭—𝓷𝓸𝓽 𝓬𝓪𝓹𝓽𝓾𝓻𝓮𝓭 𝓸𝓿𝓮𝓻𝓷𝓲𝓰𝓱𝓽.

The kind of growth I love?
It takes time.
It asks for patience.
It builds slowly…
quietly…
and then all at once—
it 𝓫𝓮𝓬𝓸𝓶𝓮𝓼 𝓮𝓿𝓮𝓻𝔂𝓽𝓱𝓲𝓷𝓰.

It’s not about rushing.
It’s not about waiting around either.
It’s about showing up-again and again-
with vision, with grit, with grace. 🙏🏻

05/09/2025

Women are STRUGGLING with their health. Women have extremely complex bodies and it can be so hard to find the right help. Even on the holistic and integrative side there are practitioners out there that will just throw women on hormones and medications without looking at the bigger picture.

Not all symptoms are hormonal (and many will just be thrown on hormone replacement)and there are multiple systems in the body that contribute to digestive issues, hormone imbalances, mood disorders, low energy, and weight gain.

I help men and women look more comprehensively at their system so we can HEAL, and not just temporarily relieve symptoms.

The real catch? Nobody wants to spend the money up front to do more comprehensive work, but people will come back around months or years later after so much wasted time, emotion, and energy then will pay anything just to finally get to the bottom of it.
I work with clients all over the US. Comment below if you are sick of trying to figure out where your system is doing you wrong.

05/03/2025

Big? Small? Jacked? Shrinking? Depends on the lighting, the angle, and the moment….

People are funny — they’ll say a lot based on a single photo without really understanding what’s behind it. But the way something looks isn’t always the full story.

I’ve been sitting around 177–180lbs, give or take depending on the day. I got down to 175 but felt too depleted, so now I’m in a maintenance phase that actually feels really good.
• Lifting just 2x/week
• Pulled back on cardio
• Taking at least 2 full rest days a week
• Eating consistently — and honestly, a lot more than most people think you’d need to in order to get this lean (Because hormone balance and stress regulation matter just as much as macros).

The leaning out started July of last year, so yes, it’s been slow, steady, and intentional — but it’s also layered on years of lifting, body awareness, deeper integrative functional testing I’ve learned and been able to run on myself, and truly learning how to work with my body, not against it.

I haven’t lost muscle. I haven’t magically gained anything either. What you’re seeing is leanness, muscle maturity, hormone balance, and perspective — all part of the process.

04/24/2025

𝙏𝙝𝙖𝙩 𝙢𝙤𝙢𝙚𝙣𝙩 𝙮𝙤𝙪’𝙧𝙚 𝙩𝙧𝙮𝙞𝙣𝙜 𝙩𝙤 𝙨𝙪𝙘𝙠 𝙞𝙩 𝙞𝙣… 𝙗𝙪𝙩 𝙮𝙤𝙪’𝙧𝙚 𝙬𝙞𝙨𝙝𝙞𝙣𝙜 𝙮𝙤𝙪 𝙬𝙤𝙧𝙚 𝙨𝙬𝙚𝙖𝙩𝙥𝙖𝙣𝙩𝙨 𝙞𝙣𝙨𝙩𝙚𝙖𝙙

✨ Been there. Felt it.
(𝙉𝙤, 𝙄 𝙬𝙖𝙨𝙣’𝙩 𝙗𝙡𝙤𝙖𝙩𝙚𝙙 𝙝𝙚𝙧𝙚—𝙞𝙩 𝙟𝙪𝙨𝙩 𝙡𝙤𝙤𝙠𝙨 𝙡𝙞𝙠𝙚 𝙞𝙩.)

But seriously—
So many people are walking around bloated ALL the time—and they’ve just accepted it as normal.

→ They guess what food caused it
→ Try cutting random things
→ Eat earlier, eat later… nothing changes
⁣
𝙁𝙧𝙞𝙚𝙣𝙙, 𝙞𝙩’𝙨 𝙣𝙤𝙩 𝙟𝙪𝙨𝙩 𝙩𝙝𝙚 𝙛𝙤𝙤𝙙.
It’s deeper than that.
Gut imbalances, bacterial overgrowths, poor digestion…
It’s not just causing the bloat—

⚠️ It’s impacting your immune system
⚠️ Disrupting hormones
⚠️ Blocking nutrient absorption
⁣
And suddenly you’re not just bloated…
You’re tired, inflamed, moody, breaking out, irregular, anxious…
All. The. Things.

𝙎𝙞𝙜𝙣 𝙛𝙧𝙤𝙢 𝙮𝙤𝙪𝙧 𝙗𝙤𝙙𝙮: 𝙄’𝙢 𝙣𝙤𝙩 𝙛𝙞𝙣𝙚.
𝙎𝙞𝙜𝙣 𝙛𝙧𝙤𝙢 𝙢𝙚: 𝙄 𝙘𝙖𝙣 𝙝𝙚𝙡𝙥 𝙮𝙤𝙪 𝙛𝙞𝙜𝙪𝙧𝙚 𝙞𝙩 𝙤𝙪𝙩.

👇 Comment “BLOAT” below if you’re done guessing & ready to get answers.

📸:

04/23/2025

How dare you…

How dare you keep showing up. ✨
How dare you choose growth—again. ⏳
How dare you keep evolving when life keeps throwing lessons disguised as chaos. 🌪️
How dare you shed the old, uncomfortable truths you once clung to just to become more of who you’re meant to be. 🔥
How dare you do the work that no one sees, behind closed doors, when it would be so much easier to stay the same. 🔒

But look at you.
There.
Rising. ⬆️
Becoming. 🦋
Leveling up even when it hurts. ⚡️
Choosing truth over comfort. 🧠 > 🛋️
Healing, even when healing requires you to face the fire. ♻️

You are not the same person you were yesterday.
And how dare you… 🙄

Keep going. 💪🏽

04/17/2025

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04/16/2025

𝙈𝙤𝙨𝙩 𝙥𝙚𝙤𝙥𝙡𝙚 𝒇𝒍𝒆𝒆 𝙛𝙧𝙤𝙢 𝒅𝒊𝒔𝒄𝒐𝒎𝒇𝒐𝒓𝒕 𝙧𝙖𝙩𝙝𝙚𝙧 𝙩𝙝𝙖𝙣 𝙛𝙖𝙘𝙚 𝙞𝙩 𝙬𝙞𝙩𝙝 𝙘𝙤𝙪𝙧𝙖𝙜𝙚.”

But what if discomfort isn’t the thing holding you back…
What if it’s the way through?

𝘿𝙞𝙨𝙘𝙤𝙢𝙛𝙤𝙧𝙩 is often the doorway to the clarity, freedom, and strength you’ve been seeking.

Most people run from it.
But the ones who rise?
They 𝒍𝒆𝒂𝒏 𝒊𝒏.
They trust that growth requires friction, and they know the version of them they’re becoming is worth every ounce of it.

Your next level won’t feel safe.
But it will be worth it.

⚡ Growth isn’t supposed to feel cozy
⚡ Expansion requires shedding
⚡ Becoming takes boldness

𝙒𝙝𝙖𝙩’𝙨 𝙬𝙖𝙞𝙩𝙞𝙣𝙜 𝙤𝙣 𝙩𝙝𝙚 𝙤𝙩𝙝𝙚𝙧 𝙨𝙞𝙙𝙚… is more powerful than you ever imagined.

02/23/2025

The key 🔑 is still believing even when you aren’t sure how it will happen or when.

I can’t tell you how many scenarios I’ve had where I couldn’t see the other side.

Let go of your expectations and start to concentrate on what you can do each day that can bring you one step closer.

Address

Minneapolis, MN

Website

http://Www.spectrumwellness.biz/, https://linktr.ee/cshepherdspectrum

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