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PODCAST

Nourish & Strengthen with Trainer Lindsey

Lindsey Mathews

Welcome to the Nourish and Strengthen Podcast! I"m your host Trainer Lindsey and I am so excited to teach you how to reach your fitness goals in a way that keeps your hormones and metabolism healthy! The process can be enjoyable, empowering and can build the confidence in yourself that you can accomplish anything you set your mind to! Join me for tips, tricks, hacks and education on all things fat loss, health and wellness!

health & fitness nutrition

All Episodes

18:23

95. 5 Habits That Have Helped Me Maintain a 15lb...

Nourish & Strengthen with Trainer Lindsey ·

2025/08/06

If you’ve been wondering how to actually keep the weight off during perimenopause — without tracking every bite, living at the gym, or cutting out all the fun — this episode is for you. I’m sharing the 5 simple, sustainable habits that have helped me maintain my 15lb weight loss in perimenopause. From eating in an educated (but not obsessive) way, to enjoying movement and daily treats without guilt, to prioritizing sleep and protein, these habits are realistic and doable — even on your

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20:02

94.

Nourish & Strengthen with Trainer Lindsey ·

2025/06/04

Most women see vacation as a setback for their weight loss goals—but what if it could actually accelerate your results? In this episode, I’m flipping the script on the traditional "vacation = weight gain" story and showing you how a break from your routine can be the reset your hormones and metabolism have been craving. You'll learn: Why fat loss isn’t just about food—it’s about cortisol and recovery How more sleep, more fun, and fewer emails = a better body The 5 daily vacation habits that

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16:01

93. How to Handle Summer Hunger, Cravings, and...

Nourish & Strengthen with Trainer Lindsey ·

2025/05/28

Do you feel like your cravings get worse in the summer? You’re not alone. Between BBQs, looser routines, and longer nights, it’s easy to find yourself snacking mindlessly or feeling out of control with food. In this episode, I’m sharing why summer cravings hit differently—especially during perimenopause—and 8 practical tips to handle them without restriction or guilt. From smarter snacks to hormone-friendly hunger strategies, this is your go-to guide for staying consistent and satisfied all summer

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15:52

92. Hot Flashes, Swimsuits, and Summer Confidence:...

Nourish & Strengthen with Trainer Lindsey ·

2025/05/21

Summer is supposed to feel light and fun—but for many women in their 40s, it brings body discomfort, hot flashes, and confidence struggles. In this episode, I’m sharing 8 mindset shifts to help you feel better in your body this summer—no matter your size, symptoms, or swimsuit situation. From self-talk to shopping strategies, this episode is here to help you enjoy your summer fully, freely, and without waiting to “fix” your body first. Want more motivation, accountability and support in your fitness

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15:29

91. Simple Daily Habits to Support Healthy Hormones

Nourish & Strengthen with Trainer Lindsey ·

2025/05/14

📄 SHOW NOTES: Hormone health doesn’t require a total life overhaul. In this episode, I’m sharing 8 simple daily habits that support balanced hormones naturally—especially during perimenopause. These are small shifts that make a huge impact: walking, morning sun, joyful movement, breathing, and more. I also teach you how to use habit stacking to make these new routines effortless and sustainable. If you’re ready for better energy, mood, sleep, and less stress—without extreme dieting or

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11:17

90. The Gut/Brain Connection: Why Your Digestion Is...

Nourish & Strengthen with Trainer Lindsey ·

2025/05/07

Brain fog, cravings, bloating, anxiety, and even stubborn weight gain may all trace back to one powerful system: your gut-brain connection. In this episode, I’m breaking down how your gut and brain communicate—and how that impacts your hormones, mood, and metabolism during perimenopause. We’ll talk about the science behind the gut-brain axis (in a way that actually makes sense), the signs your gut may be out of balance, and simple, no-BS strategies to support your digestion and start feeling like

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13:31

89. Are Weekends Ruining Your Progress? 5 Hacks to...

Nourish & Strengthen with Trainer Lindsey ·

2025/04/30

📄 SHOW NOTES (Updated & Expanded) Are weekends sabotaging your weight loss progress? You're not alone. In this episode, we're breaking down why weekends feel so hard to navigate—and sharing 5 practical, realistic hacks to help you stay on track without giving up your social life, brunch plans, or glass of wine.You’ll learn how to prevent weekend overeating, support your hormones with simple food choices, and finally ditch the guilt spiral that starts every Sunday night. This episode will help you

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10:02

88. Gaining Weight but Didn't Change a Thing? Listen...

Nourish & Strengthen with Trainer Lindsey ·

2025/04/23

If you’re gaining weight—even though nothing’s changed with your eating or exercise routine—this episode is for you. In your 40s, your hormones start shifting, and the same routines that worked in your 30s may no longer be enough. In this quick-hit episode, I break down why this is happening, what’s going on with your metabolism, and what you can actually do to turn things around—without extreme diets or exhausting cardio. You’ll walk away with real answers, real talk, and real strategies that work

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12:47

87. Why You Overeat (And How to Fix It)

Nourish & Strengthen with Trainer Lindsey ·

2025/04/16

Overeating isn’t just about willpower—it’s often your body sending signals that something’s missing. In this episode, we’re breaking down 5 common reasons women overeat (especially during perimenopause!) and what you can actually do about it. From under-eating all week and giving up on the weekends, to emotional eating, hormonal imbalances, and meals that just don’t satisfy—you’ll walk away from this episode with practical strategies to get back in tune with your body, regulate your hunger, and stop

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11:26

86. How to never have to “get back on track” again

Nourish & Strengthen with Trainer Lindsey ·

2025/04/09

Ever feel like you're constantly “falling off the wagon” and having to start over with your health and fitness goals? You’re not alone—but that mindset is exactly what’s holding you back. In this episode, I’m unpacking the idea of getting “off track” and showing you how to ditch the guilt, perfectionism, and all-or-nothing thinking that keep you stuck in the cycle. What if there was no wagon to fall off of? What if setbacks were part of the journey—not the end of it? I’ll walk you through how to

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10:10

85. 3 Things I do differently in my fitness routine...

Nourish & Strengthen with Trainer Lindsey ·

2025/04/02

In your 40s, everything changes—including how your body responds to workouts, stress, and even caffeine. In this episode, I’m sharing 3 major shifts I’ve made in my fitness routine now that I’m navigating perimenopause, and why they’ve made all the difference in how I feel, recover, and show up in my body. Spoiler: I no longer wake up at 4:30 AM to crush workouts, I watch my caffeine like a hawk, and cardio? Let’s just say we’re not seeing as much of each other these days. If you’ve been feeling

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40:02

84. The Menopause Transition with Dr Sharma

Nourish & Strengthen with Trainer Lindsey ·

2025/03/26

Today I am chatting with OBGYN Dr Radhika Sharma about all things menopause and perimenopause. She is educating us on what the “Menopause Transition” is, what to look for, how you might be feeling and what to do about it! For more info from Dr Sharma check out her podcast and social media below: Instagram: https://www.instagram.com/busyobmama Podcast: https://podcasts.apple.com/us/podcast/the-double-scrub/id1790505421

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11:10

83. Why the Last 5-10lbs is SO Hard and How to...

Nourish & Strengthen with Trainer Lindsey ·

2025/03/19

Today I’m going on a little rant about why it is SO HARD to lose that last 5-10lbs. It’s super hard. I’ve been there many times. I’m breaking down exactly WHY it’s so hard and what exactly you should do about it! Want more motivation, accountability and support in your fitness journey? Apply to work with a coach on my Elite level coaching team! Let’s hop on a call and chat through your goals and struggles and see if we are a good fit to work together! Apply for a free strategy call here! Send

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16:44

82. I gained 50lbs in a year - Part 2

Nourish & Strengthen with Trainer Lindsey ·

2025/03/12

Today is part two of my story of gaining 50lbs in one year. Last week I talked about why I think it happened, how it felt and all the different protocols and strategies I tried in an effort to lose the weight. Today I’m going into exactly what finally worked for me to lose the weight and my specific approach to losing a large (ish) amount of weight. Make sure you listen to this episode first before you listen to part 2! Want more motivation, accountability and support in your fitness journey?

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23:12

81. I gained 50lbs in a year - Part 1

Nourish & Strengthen with Trainer Lindsey ·

2025/03/05

Today I’m diving into my whole story of gaining 50lbs in one year. I’m talking about why I think it happened, how it felt and all the different protocols and strategies I tried in an effort to lose the weight. In part two coming out next week I’ll go into exactly what finally worked for me to lose the weight. Make sure you listen to this episode first before you listen to part 2! Want more motivation, accountability and support in your fitness journey? Apply to work with a coach on my Elite

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14:56

80. How to Stop the Menopausal Weight Gain

Nourish & Strengthen with Trainer Lindsey ·

2025/02/26

Struggling with weight gain during menopause? You’re not alone—but you’re also not stuck! In this episode, we’re breaking down why menopausal weight gain happens, how much weight the average woman gains, and—most importantly—how to stop it and start losing fat in a healthy, sustainable way. From hormonal shifts and metabolism changes to the impact of sleep, stress, and strength training, we’re covering everything you need to know to take back control of your body. Tune in to learn the most effective

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12:54

79. 10 Facts About Menopause You Probably Didn't Know

Nourish & Strengthen with Trainer Lindsey ·

2025/02/19

Think you know menopause? Think again! In this episode, we’re breaking down 10 surprising facts about menopause that most women don’t realize—from how it impacts digestion and sleep to why muscle loss and brain fog become more common. If you’ve ever wondered why weight gain shifts to your midsection, why your skin feels different, or whether you can still get pregnant in perimenopause, this episode is for you. Menopause isn’t just about hot flashes—it affects your hormones, metabolism, gut

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14:12

78. Overcoming Gym Anxiety: How to start working out...

Nourish & Strengthen with Trainer Lindsey ·

2025/02/12

Feeling intimidated by the gym? You’re not alone! In this episode, we’re tackling gym anxiety—why it happens, how to overcome it, and how to start working out with confidence at any fitness level. Whether you’re afraid of judgment, unsure how to use the equipment, or just don’t know where to start, I’ve got you covered with simple strategies to ease your fears, build a beginner-friendly workout routine, and create a fitness plan that actually fits your life. Tune in to learn how to shift your

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34:12

77. Navigating Perimenopause with Kim Schaper

Nourish & Strengthen with Trainer Lindsey ·

2025/02/05

Join me today as I share a conversation that Health Coach, Kim Schaper, and I had about all things perimenopause! We go into a bit of our own experiences with this transition as well as things we have had to change over the last ten years in our lives as we navigate perimenopause ourselves! I know you’ll enjoy this one! Follow Kim here: Instagram: www.instagram.com/kim.schaper Website: www.kimschaper.com Want more motivation, accountability and support in your

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12:49

76. When Self Care Beats Out Hustle Culture in Our...

Nourish & Strengthen with Trainer Lindsey ·

2025/01/22

In this episode, we’re diving into why self-care is the secret weapon for reaching your weight loss goals. We’ll explore how prioritizing yourself can reduce stress, improve sleep, and give you the energy and resilience needed to stick with healthy habits. From simple morning routines to mini self-care moments throughout the day, you’ll learn practical, easy-to-implement ideas that fit into even the busiest schedules. Tune in to discover how taking care of your body and mind isn’t just

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