Inspire Fitness

Casey
  • 5.0 (39)
  • Fitness
  • Updated Daily

The Podcast is for women over age 40 who want to get fit, lose fat & gain confidence.  The Inspire Fitness Podcast host, Casey Young, is a Registered Dietitian & Certified Personal Trainer. Casey is passionate about helping women become healthy, strong & confident. She is a mom to 3 teenage boys & is married. She is owner & founder of Inspire Health & Wellness and offers virtual nutrition coaching & a virtual fitness program to women worldwide.

  1. 4d ago

    Your Zucchini Isn't the Fiber Hero You Think It Is

    Your neighbor just dropped another bag of zucchini on your porch, and somewhere between the stuffed boats and the noodle spirals, you started telling yourself you were finally getting your fiber handled. You've been doing the right things, eating the vegetables, filling the plate. And yet the bloating hasn't budged, the energy crashes are still showing up mid-afternoon, and you can't quite figure out why. Here's the truth almost nobody tells you: most late summer garden vegetables, the zucchini, the cucumber, the tomatoes, are actually pretty low in fiber. This isn't a willpower problem or a "you're not trying hard enough" problem. It's an information problem, and once you know which foods are actually doing the work, everything gets easier. In this episode, I walk through what fiber really does for your body in this season of life, which vegetables are pulling their weight and which ones aren't, and exactly what to add to your plate so your garden overflow finally earns its keep. You'll learn: Why fiber becomes more important, not less, during perimenopause and menopauseThe real fiber counts hiding in your favorite summer vegetables, and why the numbers might surprise youThe difference between soluble, insoluble, and prebiotic fiber, and why your body needs all threeA simple way to pair your zucchini overload with real fiber sources, no recipe overhaul requiredThe top ten highest fiber foods worth building meals around Navy beans, cooked, 1 cup: 19gSplit peas, cooked, 1 cup: 16gLentils, cooked, 1 cup: 15.5gBlack beans, cooked, 1 cup: 15gChia seeds, 1 oz (about 2 tablespoons): 10gArtichoke, 1 medium: 10gAvocado, 1 whole: 10gGreen peas, cooked, 1 cup: 9gRaspberries, 1 cup: 8gBrussels sprouts, cooked, 1 cup: 6gThis isn't about eating perfectly. It's about finally understanding what's actually on your plate, so you can stop guessing and start feeling like the effort you're putting in is going somewhere. Shop Legion Supplements: https://legionathletics.rfrl.co/zwo48 - use promo code Inspire to get 10% cash back on each order.  Join us in the Inspire Fitness program: Use the link here: https://inspirehw.com/  Follow me on Instagram: https://www.instagram.com/fit.nutritionist?igsh=MTJqZXhjODR2ZzduaA%3D%3D&utm_source=qr  Follow me on Facebook: https://www.facebook.com/Casey.Young.RD.CPT?mibextid=LQQJ4d

  2. Aug 4

    "Watch Me": What Happened When a Stranger Told Me I Couldn't Lift It

    A stranger told me, to my face, that I wasn't going to be able to lift it. I didn't get the chance to prove him wrong in the moment, but the story stuck with me for a completely different reason than you'd expect. In this episode I'm telling you exactly what happened on a bike path on Mackinac Island, and why my reaction says more about eight years of strength training than it does about that one moment. Then we get into the part that surprised me most: what's actually happening in your body right now, whether you lift or not, and why it matters so much more than the number on the scale. In this episode, you'll learn: Why the average woman starts losing 3 to 5 percent of her muscle every decade after 30, and why most women never notice it happeningThe reason your strength can decline even faster than your muscle, and how menopause pours gas on the whole thingWhat resistance training actually protects, from your bone density to your balance to your ability to get up off the floor at 80Why "keep going" matters just as much as "get started," and how progressive overload keeps your body adapting for the long haulWhat to do next, whether you've never picked up a dumbbell or you're already lifting every weekWhether you're just starting or you're already in it, this one is about playing the long game. Not fitting into your jeans a little better today. Building a body that works with you for decades. If you're ready to start, the 14-Day Strength Reset is the easiest place to do it. Six workouts, 20 minutes each, all from home, all you need is a set of dumbbells. Comment "reset" on the episode post and I'll send you the link. Just $14 to get started. At Inspire Fitness, I help women in perimenopause and menopause build real strength, real confidence, and a body that works with them, not against them. This isn't about willpower. It's about having the right information and the right support for this season of life. Join us in Inspire Nutrition: https://inspirehw.com/nutrition Legion Supplements: https://legionathletics.rfrl.co/zwo48 - use promo code "Inspire" for 10% cash back Join us in the Inspire Fitness program: Use the link here: https://inspirehw.com/  Follow me on Instagram: https://www.instagram.com/fit.nutritionist?igsh=MTJqZXhjODR2ZzduaA%3D%3D&utm_source=qr  Follow me on Facebook: https://www.facebook.com/Casey.Young.RD.CPT?mibextid=LQQJ4d

  3. Jul 28

    5 Things to Know Before Your Next Summer Drink

    You don't have to quit drinking to reach your goals this summer - but you do need to know what's actually happening in your body when you do, and what to do instead so it doesn't derail your progress. In this episode, we're talking honestly about alcohol, summer, and the social pressure that comes with it. Not from a place of judgment - from a place of finally understanding what's going on so you can make choices that actually feel good, before and after. You'll learn: Why alcohol hits differently in perimenopause and menopause, and what it's doing to your blood sugar, sleep, and recoveryHow one night out can quietly turn into a wasted week — and how to stop that spiral before it startsAlcohol-free alternatives that feel like an actual treat, not a punishmentHow to set real limits on frequency and amount — decided in advance, not in the momentA simple, non-awkward way to navigate the social situations where alcohol is everywhere and expectedThis isn't about willpower. It's about walking into summer with a plan instead of hoping you'll figure it out in the moment. Inspire Fitness is strength training and nutrition coaching designed specifically for women in perimenopause and menopause. If this episode resonated, share it with a woman who needs to hear it doesn't have to be all or nothing. A note: this episode is about the everyday social drinking most of us do, not about alcohol use disorder. If your relationship with drinking feels heavier than "one glass turned into a rough week," you deserve real support, not a podcast episode. The SAMHSA National Helpline (1-800-662-4357) is free, confidential, and available anytime. Peak Cocktails: https://peakcocktails.com/caseyyoung - Use code: Inspire20 for 20% off your order. Blood Orange is my favorite flavor, but I like the variety packs so I have options.  Join us in the Inspire Fitness program: Use the link here: https://inspirehw.com/  Follow me on Instagram: https://www.instagram.com/fit.nutritionist?igsh=MTJqZXhjODR2ZzduaA%3D%3D&utm_source=qr  Follow me on Facebook: https://www.facebook.com/Casey.Young.RD.CPT?mibextid=LQQJ4d

  4. Jul 21

    The Certainty You're Waiting For Is Not Coming - And That's Actually Good News

    There's a decision you've been sitting on. Maybe it's starting a program. Maybe it's committing to tracking your food. Maybe it's finally investing in yourself after years of putting everyone else first. And you keep pushing it to Monday. To September. To when things calm down. To when you feel ready. Here's what I need to tell you: that moment of certainty is not coming. And that is actually the best news I can give you. In this episode, I'm sharing something more personal than I usually do. A story from my first year in business, a terrifying investment decision, and what happened when I moved before I felt ready. And then I'm connecting it directly to where you are right now, because the decision you've been postponing and the fear underneath it are more familiar to me than you might think. You'll hear: The story of a decision I made in my first year of business that made absolutely no rational sense on paper, and what happened two months later that changed everything I believed was possible for meWhy the certainty you're waiting for before you start is not a prerequisite for success, it's the thing keeping you from finding out what you're capable ofWhat "there are no wrong directions" actually means, and why every attempt you've made, even the ones that didn't stick, was never wastedWhat moving before you feel ready actually looks like in practice, for real women in real life with real schedulesThe one belief that separates the women who change their lives from the women who stay exactly where they areA mantra I borrowed from a mentor that I want you to steal: one sentence that reframes everything about how you approach this journeyYou don't need to feel ready. You need to move. You only find out what's possible on the other side of the decision you've been postponing. This is that episode. Inspire Fitness is strength training and nutrition coaching built specifically for women in perimenopause and menopause. If this episode gave you the push you needed, share it with a woman who's been waiting for the right moment. Tell her the moment is now. Join us in the Inspire Fitness program: Use the link here: https://inspirehw.com/  Follow me on Instagram: https://www.instagram.com/fit.nutritionist?igsh=MTJqZXhjODR2ZzduaA%3D%3D&utm_source=qr  Follow me on Facebook: https://www.facebook.com/Casey.Young.RD.CPT?mibextid=LQQJ4d

  5. Jul 14

    3 Things to Do Right Now If Summer Eating Has Quietly Gone Off the Rails

    It's mid-July. You started the summer with good intentions. And somewhere between the cookouts, the vacations, the late nights, and the "just this once" moments that have been stacking up since Memorial Day - your routine quietly dissolved. You're not tracking. You're not hitting your protein. You're eating whatever is fastest because the day got away from you again. And you've been saying "I'll reset after this weekend" for six weeks. This isn't a discipline problem. This is what happens when you spend an entire season with no structure and no plan. And today I'm giving you three specific steps to refocus before August arrives and the whole summer is gone. You'll learn: Why mid-July is its own specific challenge - and why the "just this once" events that have been stacking since Memorial Day are not a moral failing, they're a predictable response to an unstructured seasonWhy avoiding the scale and the food log is quietly making everything worse - and what looking at the number actually does for your momentumHow to pick one anchor habit for the next two weeks that keeps you connected to your goals while summer swirls around youWhy the "what's for dinner" problem is the single most underestimated driver of off-rails eating in summer - and the exact fixThe 60-second AI trick I use to solve dinner before it becomes a crisis: the exact prompt to type into ChatGPT or Claude to get five high-protein, under-30-minute summer meals built around what you actually have in your kitchenWhy the women who arrive at Labor Day feeling strong are not the ones who were perfect all summer - they're the ones who noticed the slide in mid-July and did something about itIt is not too late to salvage the second half of your summer. Not even a little bit. Three things. That's all this takes. Let's do it. AI Prompt: "I need dinner ideas for this week. I want meals that are under 30 minutes, high in protein, and light enough for summer because I don't want to stand over a hot stove. I have chicken, shrimp, and ground turkey in my freezer. I need options that work for a busy woman who might be coming in from outdoor activities and needs something fast. Can you give me five ideas with a quick description of each?" Join us in Inspire Nutrition! Use the link here and code JULY30 and save $30 instantly! https://inspirehw.com/nutrition Legion Supplements. Shop here with Code Inspire: https://legionathletics.rfrl.co/zwo48 Join us in the Inspire Fitness program: Use the link here: https://inspirehw.com/  Follow me on Instagram: https://www.instagram.com/fit.nutritionist?igsh=MTJqZXhjODR2ZzduaA%3D%3D&utm_source=qr  Follow me on Facebook: https://www.facebook.com/Casey.Young.RD.CPT?mibextid=LQQJ4d

  6. Jul 7

    5 Things I'd Do Today to Recover From a Holiday Weekend (Before It Turns Into a Month Off)

    It's Tuesday morning. The fireworks are done, the cooler is empty, and somewhere between the cookout and the long weekend you lost your routine. The scale is up. You feel bloated and sluggish and like you undid everything you've been working toward. And the thought that keeps coming back is: I'll start fresh Monday. Or I'll start in Aug. Or September... Here's what I need you to hear before anything else: you did not undo your progress. You had a holiday weekend. Those are two completely different things. And "I'll start Monday" is the single most common way women lose weeks, and sometimes months, to a four-day holiday. In this episode, I'm giving you the exact reset protocol to get back on track today, and I'm talking about why the Monday reset pattern keeps so many women stuck in a cycle they can't seem to break. You'll learn: Why the scale is up after a holiday weekend, and why it's almost certainly not what you think it isThe real reason "starting Monday" is working against you, and the pattern it reinforces every single timeFive specific things you can do today, right now, to re-anchor to your habits and send your brain the signal that you're backWhy eating light all day to "make up for" the weekend is setting you up for the same spiral all over againHow a 20-minute workout today is worth more than a perfect week that starts on MondayWhy the women who bounce back fastest after a disruption almost always do this one thing within 24 hoursYou are not starting over. You are continuing. There is a difference. The summer is still very much here. What you do today is what matters. Join us in the Inspire Fitness program: Use the link here: https://inspirehw.com/  Follow me on Instagram: https://www.instagram.com/fit.nutritionist?igsh=MTJqZXhjODR2ZzduaA%3D%3D&utm_source=qr  Follow me on Facebook: https://www.facebook.com/Casey.Young.RD.CPT?mibextid=LQQJ4d

  7. Jun 30

    Zone 2 Cardio: The Cardio You Actually Need After 45 (And Exactly How to Do It)

    Last week I told you that cardio can't be your whole plan in midlife. This week I'm telling you exactly what the cardio piece should look like. If you missed last week's episode on why your body stopped responding to cardio in perimenopause, go back and listen - the link is in the show notes. This episode picks up right where that one left off. The answer to "what cardio should I actually be doing" is simpler than you think. It's called Zone 2. And it is specifically, almost perfectly suited to the body you have right now. In this episode you'll learn: What Zone 2 cardio actually is - and the simple talk test that tells you if you're in itWhy Zone 2 burns fat without spiking cortisol, and why that distinction is everything after 45What counts as Zone 2 and what doesn't - including why your summer walks might already qualifyThe exact weekly structure that combines Zone 2 with three strength sessions per week - with real time numbers, not vague adviceHow long your Zone 2 sessions should be, how often, and whether to do them on the same day as strength trainingWhere HIIT fits in - and why it should be a condiment, not the main courseThree strength sessions. Two to three Zone 2 sessions. That's your week. That's the framework that works with your hormones, protects your muscle, and burns fat efficiently - for the long term. Now you know exactly what it looks like. Ready to train with a program that has already put this all together for you? Find us at inspirehw.com  Shop Legion Supplements with promo code "Inspire": https://legionathletics.rfrl.co/zwo48 Last week's episode: Why Cardio Isn't Enough Anymore Apple: https://podcasts.apple.com/us/podcast/inspire-fitness/id1731207251?i=1000773856308 Spotify: https://open.spotify.com/episode/7xTCQfbWNJVa1sOb1OSvG1?si=bo3ILdl1SDaMWSpJR5qzSA  Join us in the Inspire Fitness program: Use the link here: https://inspirehw.com/  Follow me on Instagram: https://www.instagram.com/fit.nutritionist?igsh=MTJqZXhjODR2ZzduaA%3D%3D&utm_source=qr  Follow me on Facebook: https://www.facebook.com/Casey.Young.RD.CPT?mibextid=LQQJ4d

  8. Jun 23

    Why Cardio Isn't Enough Anymore - What Women 45+ Actually Need

    You've been showing up. Walking, running, spinning, moving. You're sweating consistently - and your body has stopped responding the way it used to. Here's what most women don't realize: it's not a discipline problem. It's a hormone problem. And the solution isn't more cardio. It's a completely different approach. In this episode, I'm breaking down exactly why cardio stops working as a fat loss strategy in perimenopause - and what to do instead. You'll learn: What estrogen decline actually does to your muscle mass and metabolism - and why it changes everything about how you should be trainingWhat strength training does for your hormones, your metabolism, your bone density, and your body composition that cardio simply cannotWhat a realistic, effective strength-focused week actually looks like - without spending an hour in the gymThe difference between maintaining and actually progressing -and why it matters more than most women realizeWhy the women who feel genuinely different by the end of summer are almost never the ones who ran more milesCardio is not the enemy. But if it's been your whole plan, now you know why it hasn't been enough. Your body isn't failing you. It's asking for something different. In today's episode, we talk about what that is. Join us in Inspire Fitness- use promo code SUMMER20 to Save $20 on your first month: https://inspirehw.com/inspire-fitness Join us in the Inspire Fitness program: Use the link here: https://inspirehw.com/  Follow me on Instagram: https://www.instagram.com/fit.nutritionist?igsh=MTJqZXhjODR2ZzduaA%3D%3D&utm_source=qr  Follow me on Facebook: https://www.facebook.com/Casey.Young.RD.CPT?mibextid=LQQJ4d

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5
out of 5
39 Ratings

About

The Podcast is for women over age 40 who want to get fit, lose fat & gain confidence.  The Inspire Fitness Podcast host, Casey Young, is a Registered Dietitian & Certified Personal Trainer. Casey is passionate about helping women become healthy, strong & confident. She is a mom to 3 teenage boys & is married. She is owner & founder of Inspire Health & Wellness and offers virtual nutrition coaching & a virtual fitness program to women worldwide.

Information

  • Creator
    Casey
  • Years Active
    2024 - 2026
  • Episodes
    246
  • Rating
    Clean
  • Copyright
    © 2026 Inspire Fitness
  • Show Website
    Inspire Fitness

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