Inspire Fitness

Cutting. Bulking. You've heard the terms - but chances are, no one's ever explained them for your body, in this season of life. In this episode, Casey breaks down what these two phases actually mean, why almost everything you've heard about them was built for 25-year-old men, and how to know whether you're in a fat-loss season or a muscle-building one (spoiler: most of us are exactly where we're supposed to be). Plus - why you literally cannot build new muscle in a calorie deficit, and what to do instead if that's your goal. 🔗 Ready to tackle your fat-loss season the right way? The Fat Loss Accelerator is open for enrollment and starts September 20. Details here: https://inspirehw.com/fat-loss-accelerator 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

What happens when you take a break from alcohol-especially as a woman in perimenopause/menopause working toward health and fat loss goals? In this episode, I’m sharing my personal experience of going alcohol-free, why I’m committing to a “Sober September,” and the surprising benefits I’ve already noticed just two weeks in. This episode is a replay of one I dropped last year when I was doing a 6 week "Sober October" but it is timely and I hope you find it helpful! We’ll talk about how alcohol can slow fat loss, impact sleep and recovery, and even mess with your discipline when it comes to nutrition and workouts. And most importantly, I’ll show you how removing alcohol- even temporarily- can help you feel clearer, stronger, and more in control of your goals. This isn’t medical advice, and if you struggle with alcohol dependence, please seek professional support. But if you’re curious about what alcohol-free living might do for your body, your mind, and your momentum- this episode is for you. For fitness or nutrition services, please use the link here: https://inspirehw.com/ 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

You could be losing bone right now and never know it. No pain, no symptoms, no warning... until the day you fracture something and your whole life changes.* In this episode, I'm getting personal about a topic that's close to home for me: bone health. Two generations of women in my family didn't find out their bones were weakening until it was already happening. My mom's diagnosis age, 50, is 4 years from where I am right now. That's a countdown I'm not willing to ignore. You'll learn: Why osteopenia affects more than half of women over 50, and why so many don't find out until it's already progressed Why bone loss accelerates so sharply after menopause, with women able to lose up to 20% of bone density in the first 5 to 7 years alone Why an estimated 1 in 2 women over 50 will break a bone due to osteoporosis, compared to 1 in 4 men What losing even 10% of your bone mass really means for your fracture risk Why this is about more than a broken bone, it's about protecting your independence for decades to come What you can start doing right now: training, protein, vitamin D, and screening Why I recently started an estrogen patch, and how bone health factored into that decision This isn't about fear. It's about knowing what's happening in your body so you can do something about it before you're the one getting the diagnosis. In a couple weeks, I'm sitting down with the founder of DexaPlus and dexascan.com to go even deeper on screening tools and what they mean for women in perimenopause and menopause. And I'll be getting my own DEXA scan on 9/16, so stay tuned, I'm bringing you along for that too. Inspire Fitness is strength training designed specifically for women in perimenopause and menopause. If this episode resonated, share it with a woman who needs to hear it. Ready to start building the strength that protects your bones for the long haul? Join the Fall Back to Fitness Bootcamp: https://inspirehw.com/fall-back-to-fitness Shop Legion Supplements with promo code Inspire here: https://legionathletics.rfrl.co/zwo48 *This episode is for educational purposes only and isn't medical advice. Bone health, hormone therapy, and screening decisions are personal and should be made with your own doctor, based on your own history and risk factors. Please talk to your provider before making any changes. 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

You want to be consistent. So you download the app, save the workout plan, and try to overhaul everything at once, meals, movement, sleep, water, all of it, starting Monday. By week two, it's gone. You're back to square one, wondering why other women seem to make this look so easy. Here's the truth: the women who are the most successful stay consistent longest - and they didn't fix everything at once. They didn't rely on willpower. They built their consistency around three specific, non-negotiable things, and nothing more. In this episode, Casey shares what happened when she asked her own community their top three non-negotiables, and the pattern that showed up again and again across dozens of answers. You'll learn: Why "consistency over perfection" isn't just a saying, it's an actual strategy real women use on their hardest days The exact number of lifts per week that came up again and again as the real minimum that works Why specific numbers (protein grams, water ounces) stick where vague goals fail The scheduling trick that removes the daily decision of whether to work out What actually separates consistent women from women who quit after one missed workout How to build your own three non-negotiables, starting today You don't need ten new habits. You need three you never skip, and permission to not be perfect on the days you do. If you are ready to join a community of women who share in these core values- we welcome you to join us in Inspire Fitness. The Fall Back to Fitness Bootcamp is starting August 31, and you can register here: https://inspirehw.com/fall-back-to-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

If your workouts are exactly the same as they were six months ago, that's probably exactly why your results have stalled. In this episode, Casey breaks down progressive overload in plain terms, the tool she uses to actually teach it to her clients (RPE, or rate of perceived exertion), and why so many women unknowingly train the same way for months or years without ever building in real progression. In this episode, you'll learn: What progressive overload actually means Why RPE (rate of perceived exertion) is the key to knowing if you're truly progressing The most common reasons progression gets skipped, especially after 40 Why a harder day and fewer reps at the same RPE isn't failure, it's your body doing exactly what it's supposed to Why muscle and bone density make this non-negotiable at this stage of life How Fall Back to Fitness builds progression into every single week, so you never have to guess Inspire Fitness with Casey Young is strength training and nutrition coaching built specifically for women in perimenopause and menopause. Casey is a Registered Dietitian and Certified Personal Trainer who helps women build strength, confidence, and sustainable habits without the guesswork. Details will be dropping soon for the Fall Back to Fitness Bootcamp. Click here for details: https://inspirehw.com/ 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

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 menopause The real fiber counts hiding in your favorite summer vegetables, and why the numbers might surprise you The difference between soluble, insoluble, and prebiotic fiber, and why your body needs all three A simple way to pair your zucchini overload with real fiber sources, no recipe overhaul required The top ten highest fiber foods worth building meals around Navy beans, cooked, 1 cup: 19g Split peas, cooked, 1 cup: 16g Lentils, cooked, 1 cup: 15.5g Black beans, cooked, 1 cup: 15g Chia seeds, 1 oz (about 2 tablespoons): 10g Artichoke, 1 medium: 10g Avocado, 1 whole: 10g Green peas, cooked, 1 cup: 9g Raspberries, 1 cup: 8g Brussels sprouts, cooked, 1 cup: 6g This 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

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 happening The reason your strength can decline even faster than your muscle, and how menopause pours gas on the whole thing What resistance training actually protects, from your bone density to your balance to your ability to get up off the floor at 80 Why "keep going" matters just as much as "get started," and how progressive overload keeps your body adapting for the long haul What to do next, whether you've never picked up a dumbbell or you're already lifting every week Whether 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

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 recovery How one night out can quietly turn into a wasted week — and how to stop that spiral before it starts Alcohol-free alternatives that feel like an actual treat, not a punishment How to set real limits on frequency and amount — decided in advance, not in the moment A simple, non-awkward way to navigate the social situations where alcohol is everywhere and expected This 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

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 me Why 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 of What "there are no wrong directions" actually means, and why every attempt you've made, even the ones that didn't stick, was never wasted What moving before you feel ready actually looks like in practice, for real women in real life with real schedules The one belief that separates the women who change their lives from the women who stay exactly where they are A mantra I borrowed from a mentor that I want you to steal: one sentence that reframes everything about how you approach this journey You 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

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 season Why avoiding the scale and the food log is quietly making everything worse - and what looking at the number actually does for your momentum How to pick one anchor habit for the next two weeks that keeps you connected to your goals while summer swirls around you Why the "what's for dinner" problem is the single most underestimated driver of off-rails eating in summer - and the exact fix The 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 kitchen Why 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 it It 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

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 is The real reason "starting Monday" is working against you, and the pattern it reinforces every single time Five specific things you can do today, right now, to re-anchor to your habits and send your brain the signal that you're back Why eating light all day to "make up for" the weekend is setting you up for the same spiral all over again How a 20-minute workout today is worth more than a perfect week that starts on Monday Why the women who bounce back fastest after a disruption almost always do this one thing within 24 hours You 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

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 it Why Zone 2 burns fat without spiking cortisol, and why that distinction is everything after 45 What counts as Zone 2 and what doesn't - including why your summer walks might already qualify The exact weekly structure that combines Zone 2 with three strength sessions per week - with real time numbers, not vague advice How long your Zone 2 sessions should be, how often, and whether to do them on the same day as strength training Where HIIT fits in - and why it should be a condiment, not the main course Three 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

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 training What strength training does for your hormones, your metabolism, your bone density, and your body composition that cardio simply cannot What a realistic, effective strength-focused week actually looks like - without spending an hour in the gym The difference between maintaining and actually progressing -and why it matters more than most women realize Why the women who feel genuinely different by the end of summer are almost never the ones who ran more miles Cardio 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

It's mid-June. The evenings are long, the days are warm, and by 8pm you're sitting on the porch - and the kitchen is calling your name. If night eating is your biggest struggle right now, this episode is for you. Here's what most women don't know: night eating is almost never a willpower problem. It's almost always something that happened earlier in the day that your body is now trying to compensate for. And when you understand what's actually driving it, you can finally fix it. In this episode, I'm breaking down the 5 real reasons you can't stop eating at night - and what to do about each one. You'll learn: Why under-eating during the day is setting you up to eat everything in sight by 8pm - and why summer makes this worse The specific role low protein plays in nighttime hunger and cravings Why exhaustion drives you toward food - and what's happening in your brain (and your hormones) when it does How to recognize emotional eating even when it doesn't look like what you think it looks like What blood sugar crashes have to do with late-night cravings - and the simple fix that changes everything This episode won't shame you for struggling with this. It will help you understand it - and give you real tools to break the cycle. Night eating is not a character flaw. It's a signal. Let's figure out what it's trying to tell you. Join us for 9 weeks of summer workouts! Use the link here: 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

It's June. Summer just started. And if you made it here - through the hard weeks, the missed workouts, the moments you almost quit - I want you to hear something: You are closer than you think. This episode isn't about strategy. It's about the messy, unglamorous middle stretch of a fitness journey - the part nobody talks about - and what it actually takes to push through it when motivation is gone and results feel far away. In this episode, I'm talking directly to the woman who almost gave up. Maybe she did, for a little while. And she's here anyway. That matters more than she knows. You'll hear: Why the middle of a fitness journey is the hardest place to be - and why it's also where everything is decided The real reason June feels so hard for so many women (and why it's not what you think) Why waiting to feel ready before you start again is the one thing keeping you stuck How to shrink the target and build momentum without burning out in 10 days Why the version of summer you thought you'd have by now is holding you back How to use the season instead of fighting it You haven't missed anything. Summer just started. And what you do in the next 8 weeks is going to matter. Let's talk about it. 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

Summer is here. The cookouts, the lake trips, the photos - all of it. And if you're still feeling stuck in your body right now, this episode is for you. Here's what most women don't realize- the rules of your body have changed in perimenopause - and the strategies that worked in your 30s are actively working against you now. In this episode, I'm breaking down the 7 things I'd stop doing immediately if I wanted to lose fat in perimenopause. None of them have to do with trying harder. And none of them require a perfect week, a Monday, or a fresh start in September. You'll learn: Why eating too little is quietly sabotaging your results - and what to do instead Why leading with cardio is keeping your body stuck How skipping protein at breakfast sets you up to struggle all day long Why summer weekends might be undoing your weekdays - and the one shift that changes everything What poor sleep is actually doing to your hormones, your cravings, and your midsection Why program hopping feels like progress but produces none Why waiting until fall is the one thing I'd stop doing immediately You don't have to fix all seven things today. Pick the one that hits closest to home and start there. Your body is not broken. You just needed better information. Now you have it. Ready to stop guessing and train with a plan built specifically for this season? Join us for Start Summer Strong: https://inspirehw.com/start-summer-strong 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

Gas stations. Bleachers. Road trips. Concession stands. Hotel rooms. Golf courses. Beach days. Summer is the season that derails more women than any other time of year. Not because they stop caring. Because the structure that holds everything together completely disappears. In this episode Casey delivers your complete summer survival guide - practical, specific, and built for real life. Whether you're driving cross-country, sitting at a ballfield all weekend, or navigating a schedule that looks nothing like your normal routine - this episode gives you a plan for both your nutrition and your movement all summer long. You'll learn: The summer mindset shift that separates women who maintain their progress from women who restart every September Your gas station survival guide -the specific items to grab and what to skip Fast food drive-through anchors for road trips - plus how to use AI to map out your food stops before you leave the driveway How to eat at sporting events without living at the concession stand A simple summer movement strategy that keeps your strength training consistent even when your schedule isn't The bleacher workout, the hotel room workout, and the two-day rule that keeps the gap small all summer Summer is not the enemy of your health goals. Summer without a strategy is. This is your strategy. 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

You're standing in the grocery store. You pick up the bar with "HIGH PROTEIN" across the front in bold letters. You put it in your cart. You're doing the right thing. Except -are you? The "high protein" label has become one of the most overused and misleading claims in the food industry. There is no regulated standard for what it means. Any brand can put it on any package - regardless of what's actually inside. And for women in midlife who depend on protein to protect their muscle, support their metabolism, and stabilize their energy - getting this wrong has real consequences. In this episode Casey breaks down exactly how to read a protein label so you know what you're actually buying - walks through the product categories where the gap between marketing and reality is widest - and introduces a free tool you can use from your phone to evaluate any product in 30 seconds. You'll learn: Why "high protein" on a label means almost nothing -and what to look at instead A simple 4-question label check you can run in under 60 seconds at the store Which protein sources are worth your money and which are just filler The truth about protein bars, flavored yogurts, high protein cereals, shakes, and snack foods How to use AI to evaluate any product or compare two options before it goes in your cart How added sugar is hiding inside products that look like smart protein choices You walked into the store doing the right thing. By the end of this episode - you'll walk out actually doing it. Shop Legion Supplements Here: https://legionathletics.rfrl.co/zwo48 Inspire Nutrition: https://inspirehw.com/nutrition 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

It's Tuesday night. You just got stuck at work and had to pick up a prescription for your mother. You're exhausted, you haven't eaten, and the only thing between you and a complete breakdown is a drive-through or a restaurant with a 20-minute wait. There is no meal prep waiting at home. There is just a menu and a decision. If that scene sounds familiar - this episode is going to change how you handle it. In this episode Casey breaks down exactly what to order at any restaurant - fast food, casual dining chains, and nicer sit-down restaurants - using a simple framework that works every single time. Plus a tool you can use right now from your phone that gives you personalized menu recommendations for wherever you are in 30 seconds flat. You'll learn: The five-part framework for ordering at any restaurant that keeps you on track without making the meal miserable Specific recommendations at Chipotle, Chick-fil-A, McDonald's, Applebees, Chili's, Texas Roadhouse, and more The bread basket strategy that removes the hardest decision before you even sit down How to handle date night and special occasion dinners without anxiety or guilt How to use AI as your personal menu navigator - the exact prompts to use so you always walk in with a plan Eating out is not the enemy. Eating out without a strategy is. And after this episode - you'll always have one. 📲 Find Casey on Instagram: https://www.instagram.com/fit.nutritionist?igsh=MTJqZXhjODR2ZzduaA%3D%3D&utm_source=qr 🎙️ Subscribe so you never miss an episode 💬 Share this episode with a woman who needs it 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

It's 10 AM. You finished breakfast an hour ago. And your brain is already thinking about lunch. Then the snack before lunch. Then what you ate yesterday. Then whether you can have the thing you've been craving since Tuesday. You're not obsessed with food. You're not weak. But the noise is relentless - and it is exhausting in a way that's hard to explain to someone who hasn't lived it. In this episode Casey breaks down what food noise actually is, why it gets louder in perimenopause and menopause, and what you can genuinely do to quiet it - starting today. Casey also addresses the GLP-1 conversation honestly - because what women are reporting on those medications has taught us something important about food noise that changes how we think about it. And about what's possible without a prescription. In this episode you'll learn: Why food noise is a biological and neurological experience - not a willpower problem or a character flaw The specific hormonal shifts in perimenopause that make the noise louder - and why it's not your imagination What the GLP-1 medication conversation reveals about food noise - and what that means for you The most powerful nutritional tool for quieting food noise - and why breakfast is where it all starts How blood sugar, sleep, stress, and strength training all connect to the volume of the noise A simple 5-minute practice to interrupt emotional food noise before it takes over Two words from a community member started this episode: food noise. If you knew exactly what she meant the second you read it - this one is for you. The noise doesn't have to run your day. You have more influence over it than you've been told. Find Casey on Instagram: https://www.instagram.com/fit.nutritionist?igsh=MTJqZXhjODR2ZzduaA%3D%3D&utm_source=qr Subscribe so you never miss an episode - Share this episode with a woman who needs it! 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