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. 💪

26/12/2025

If you’re already thinking about how to “fix” the holidays… pause.

Most women don’t need a reset.

They don’t need to eat less.
They don’t need to work harder.
They don’t need to punish their bodies in January.

What they actually need is support that works with their physiology — especially after 40.

That’s what I’ll be focusing on in 2026.

Feeling better.
Having more energy.
Getting stronger.
Letting your body stop fighting you.

No extremes.
No misery.
No starting over.

If January usually feels overwhelming… this year is going to be different. 🤍

23/12/2025

Pro tip: countertop wrapping 👌 🎁

21/12/2025

January advice usually sounds like:
eat less, move more, try harder

And yet… most women feel worse every January.

Tomorrow’s Mastery Moments newsletter is about why that happens — and what actually works for women after 40 instead.

(Link in bio to sign up 🤍)

20/12/2025

Witches, not bi*ches.

19/12/2025

Instead of a New Year’s resolution, try this:

STOP
• Punishing your body for what it isn’t
• Cutting out foods you love every January
• Thinking more discipline is the answer

START
• Supporting your body with strength
• Eating in a way that stabilizes energy and mood
• Choosing habits that actually fit your life

CONTINUE
• Moving your body
• Wanting to feel better
• Caring about your health — just in a smarter way

Most women don’t fail at resolutions because they’re lazy.
They fail because the goals are rooted in restriction and shame.

2026 doesn’t need to be about fixing yourself.
It can be about finally supporting your body — especially in midlife.

This is the exact framework I use with my clients:
build muscle, regulate stress, stabilize blood sugar, and stop fighting food.

If you want support doing this — not another plan you quit by February —
I’m opening January options for women who want to feel better, not just smaller.

DM SUPPORT and I’ll tell you what that looks like.

18/12/2025

January tells women to eat less and try harder.

But most women I work with aren’t failing because they’re doing too little.
They’re exhausted because they’re doing too much — and doing it against their physiology.

In midlife, feeling better and changing your body isn’t about cutting more foods or pushing harder workouts.

It’s about:
• building muscle
• eating consistently (not skipping meals)
• stabilizing blood sugar
• managing stress and sleep
• stopping the constant cycle of restriction and guilt

This is why I don’t coach “weight loss” the traditional way.
I help women stop fighting their bodies and start supporting them — so energy improves, cravings calm down, and their bodies actually respond again.

2026 isn’t about being stricter.
It’s about being smarter, kinder, and more strategic.

If you’re tired of plans that make you miserable by February, you’re exactly who I work with. 🤍

If you’re ready to stop dieting and actually understand how to support your body with food, stress, movement, and hormones — this is exactly what I do in my 1:1 coaching.

We focus on:
• eating enough (without restriction)
• stabilizing blood sugar
• lowering cortisol
• building strength without punishment

DM me “SUPPORT” and I’ll tell you if it’s a good fit.

18/12/2025

Did you know if you cut out pasta, bread, fruit, cheese, and sweets…
in about a month you’ll probably lose your will to live? 😉

And yet — this is STILL the advice women get every January.

Diets don’t fail because women lack discipline.
They fail because restriction isn’t realistic, enjoyable, or sustainable — especially after 40.

At this stage of life, you don’t need another “be stricter” plan.
You need support that actually works with your body.

I’m sharing more later today about what actually helps women feel better, have more energy, and stop fighting food and their bodies.

Stay tuned 🤍

17/12/2025

What if you didn’t lose a single pound in 2026?

What if instead, you:
→ got stronger
→ had more energy
→ slept better
→ felt less inflamed
→ trusted your body again

Not because it’s smaller — but because it’s capable.

After 40, chasing weight loss alone stops working.
Supporting your body does.

That’s exactly how I coach women — through strength training and nutrition/lifestyle changes that support health, not punishment.

If you’re ready to stop chasing weight loss and start supporting your body the way it actually needs after 40, I have:

💬 Small group strength training starts in January.
💬 1:1 coaching available for deeper support.

DM 2026 and I’ll help you decide what fits.

17/12/2025

🧘‍♂️ I will be merry & bright. I will be merry & bright. I will be merry & bright. I will be merry & bright…….🧘‍♀️

16/12/2025

The scale is not the measure of your health.
Strength is.
Energy is.
Sleep is.
How you feel in your body is.

Especially this time of year — when food, routines, and expectations feel louder than ever — it’s easy to think health means damage control.

But imagine starting 2026 weighing the same and:
→ Being stronger (lifting heavier, carrying groceries with ease, getting off the floor without effort)
→ Having more energy (no 3pm crashes, no total exhaustion by dinner)
→ Sleeping better (waking up rested instead of wired and tired)
→ Feeling confident in your body — not because it’s smaller, but because it’s capable

Would that be a failure?
Or would that actually be a better measure of health?

2026 doesn’t have to be another year of chasing a number.
It can be the year you build a body that actually supports you.

💬 If you’re ready to focus on strength, energy, and feeling good in your body (not just the scale), I have small group training starting in January and limited 1:1 coaching spots.

DM STRENGTH for groups or 1:1.

16/12/2025

The struggle could not be more real.

15/12/2025

The missing piece to weight loss after 40 that no one talks about?
Blood sugar.

Here's what most women don't know:
You can eat well, exercise consistently, sleep 8 hours - and STILL not lose weight if your blood sugar is dysregulated.

Here's why:
→ Blood sugar spikes → insulin floods your system → insulin signals your body to STORE FAT (especially around your midsection)
→ Blood sugar crashes → intense cravings → you overeat sugar/carbs to bring blood sugar back up
→ Repeat this cycle all day, every day → chronic inflammation, high cortisol, weight gain

And the worst part? Most women have NO IDEA this is happening.
They think they just need more willpower or to eat less. But it's not about willpower - it's about blood sugar.

The good news:
You can stabilize your blood sugar with simple strategies that don't require restriction or deprivation.

Things like:
- Eating protein BEFORE carbs (same meal, different order)
- Walking 10 minutes after meals
- Cooking, cooling, and reheating starches (creates resistant starch that lowers blood sugar spikes)
- Not skipping breakfast or intermittent fasting that has you waiting til noon

These small changes can dramatically reduce blood sugar spikes, lower insulin, reduce inflammation, and make fat loss EASIER.

This morning I sent my newsletter subscribers 10 blood sugar hacks for the holidays (so you don't gain 10 lbs by January).

If you missed it, comment "BLOOD SUGAR" and I'll send you the link to subscribe + a FREE recipe for my Turkey & Black Bean Chili-Stuffed Sweet Potatoes (pre-cooked and cooled sweet potatoes = resistant starch = lower blood sugar spike 🙌).

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