Strong,Inside and Out: Education as an intervention for longevity

About Strong,Inside and Out: Education as an intervention for longevity

What if the most powerful tool for a longer, healthier life isn't a supplement or a surgery — it's knowledge? Strong, Inside and Out is the podcast that treats education as medicine. Each episode delivers evidence-based insight from leading experts, translating complex clinical science into practical guidance you can use today. We're not chasing more years on the clock. We're building better days — stronger bodies, sharper minds, and the tools to navigate every stage of life with confidence. Whether you're managing a diagnosis, optimizing performance, supporting someone you love, or simply trying to stay ahead of the curve, this show is your resource. Hosted by a physical therapy and movement health expert, Strong, Inside and Out bridges the gap between the clinic and everyday life—because the best outcomes start with an informed patient.

Publisher

Dr. Ashley Katzenback

Category

health & fitness

Language

en

Explicit

No

First episode

5 May 2026

Latest episode

9 Nov 2026

Latest episodes

11 episodes in the feed.

1. 

   9 Nov 2026

   Strong, Inside and Out I Episode 10: Youth Sports Concussions: Symptoms, Recovery & Prevention

   Your athlete takes a hit and gets up slowly. Is it a concussion, and what happens next? Dr. Ashley Katzenback talks with Dr. Andy Judelson, who led a sports concussion clinic on Cape Cod for youth and young adult athletes. They cover what a concussion really is, why it doesn't show up on an MRI, and how long recovery takes. They also explain why "relative rest" has replaced the dark room, the red flags that need emergency care, and whether concussions can actually be prevented. It's a must-listen for parents, coaches and athletes in youth, high school and college sports. The Local Seen by Plymouth Area Community Access Television welcomes residents of Plymouth, Pembroke, Kingston, and Duxbury into our studio to produce their own show, podcast, or special to air on our community and YouTube channel. We provide production training and services as a platform for free and uncensored speech. The content herein does not necessarily reflect the thoughts or opinions of The Local Seen's staff or Board of Directors. If you live or work in one of our four towns, and would like to produce your own content, email community@thelocalseen.media to get started! We'll see you on The Local Seen! www.thelocalseen.media

2. 

   26 Oct 2026

   Strong, Inside and Out I Episode 9: To Kegel or Not to Kegel, with Kaleigh Little Parks

   Episode title: To Kegel or Not to Kegel, with Kaleigh Little Parks "Just do your Kegels" might be the most common advice in women's health, and for many people it's the wrong advice. Dr. Ashley Katzenback sits down with Kaleigh Little Parks, pelvic health specialist at Cape Concierge Physical Therapy, to unpack who actually needs Kegels, who doesn't, and why your pelvic floor matters for aging well. They also cover recurrent UTIs and vaginal estrogen, prostate health for men, and why so many of us are up at night heading to the bathroom. In this episode: Weak versus tight pelvic floor, and why Kegels can make some symptoms worse The most common Kegel mistakes, and why the relax matters as much as the squeeze Postpartum return to exercise, leaking in athletes, and pelvic changes in menopause Why UTIs increase after menopause, and how vaginal estrogen and pelvic floor therapy help prevent them How preventing UTIs and managing leaking helps older adults stay independent Pelvic floor therapy for men before and after prostate surgery, and when "prostatitis" is really muscle tension Nighttime urination: what's normal, common causes, the sleep apnea connection, and simple fixes About the guest: Kaleigh Little Parks, OTR/L, is the pelvic health specialist at Cape Concierge Physical Therapy, treating women and men for leaking, pelvic pain, postpartum recovery, and recovery after prostate surgery. Connect: Book with Kaleigh at Cape Concierge Physical Therapy: https://www.capeconciergept.com/#contact Follow Ashley on Instagram: @DrAshleyKatzenback The Local Seen by Plymouth Area Community Access Television welcomes residents of Plymouth, Pembroke, Kingston, and Duxbury into our studio to produce their own show, podcast, or special to air on our community and YouTube channel. We provide production training and services as a platform for free and uncensored speech. The content herein does not necessarily reflect the thoughts or opinions of The Local Seen's staff or Board of Directors. If you live or work in one of our four towns, and would like to produce your own content, email community@thelocalseen.media to get started! We'll see you on The Local Seen! www.thelocalseen.media

3. 

   8 Oct 2026

   Strong, Inside and Out I Episode 8: Quiet the Critic, Calm the Body with Jackie Provenzano, LICSW

   Quiet the Critic, Calm the Body with Jackie Provenzano, LICSW Would you talk to your best friend the way you talk to yourself? On this episode of Strong, Inside and Out, Dr. Ashley Katzenback sits down with Jackie Provenzano, a Licensed Independent Clinical Social Worker, to explore why women are so often their own harshest critics and how that inner voice shows up in the body. In this episode: What the inner critic sounds like and where it comes from The line between high standards and harsh self-talk How self-criticism affects sleep, pain, energy, and sticking with healthy habits A guided exercise from Jackie to help you connect with your inner critic How chronic stress lives in the body and affects healing Simple ways to calm your nervous system in the moment When it's time to reach out for professional help The least likely secret for Longevity. This episode is for educational purposes only and is not a substitute for personal medical or mental health care. If you're in crisis, call or text 988 in the US. The Local Seen by Plymouth Area Community Access Television welcomes residents of Plymouth, Pembroke, Kingston, and Duxbury into our studio to produce their own show, podcast, or special to air on our community and YouTube channel. We provide production training and services as a platform for free and uncensored speech. The content herein does not necessarily reflect the thoughts or opinions of The Local Seen's staff or Board of Directors. If you live or work in one of our four towns, and would like to produce your own content, email community@thelocalseen.media to get started! We'll see you on The Local Seen! www.thelocalseen.media

4. 

   28 Sept 2026

   Strong, Inside and Out I Episode 7: What We're Actually Seeing — ACL Injuries, with Ali Winslow

   In this episode of Strong, Inside and Out, Ashley talks with Ali Winslow — the person she trusts most with ACL athletes on the South Shore — about what she's seeing across hundreds of cases a year. Ali has undergone five ACL reconstructions herself, and that personal history shapes how she trains and rehabs every athlete who walks through her door. Highlights: Ali built her ACL expertise firsthand — five reconstructions of her own, plus watching teammates tear their ACLs — and now runs Magnitude, a small-group training model serving roughly 200 kids and 150 adults across the South Shore. She typically has around 10 ACL athletes in active care at a time, with spikes during soccer and lacrosse seasons. Most injuries are non-contact and show up in kids as young as 9 to 12. Research she points to: athletes who strength train 6–10 weeks before surgery come out stronger — even two years post-op — than those who go straight into the OR. Recovery isn't just physical. Ali emphasizes keeping injured athletes connected to their team to prevent the isolation that can follow a long rehab. Her caution to athletes and families: rushing recovery causes problems — she shares a case where a rushed surgery led to complications. Return-to-sport isn't just a strength test. Ali's team coordinates with PTs every two weeks and layers in psychological readiness alongside physical clearance. Her biggest prevention message: strength training should start as early as age 10 and become a cultural norm on teams — not something families have to seek out on their own. Advice for parents: be your athlete's strongest supporter, expect hard work, and know a full return to sport is possible. Enjoyed this episode? Share it with a coach, a parent, or an athlete heading into ACL surgery. The Local Seen by Plymouth Area Community Access Television welcomes residents of Plymouth, Pembroke, Kingston, and Duxbury into our studio to produce their own show, podcast, or special to air on our community and YouTube channel. We provide production training and services as a platform for free and uncensored speech. The content herein does not necessarily reflect the thoughts or opinions of The Local Seen's staff or Board of Directors. If you live or work in one of our four towns, and would like to produce your own content, email community@thelocalseen.media to get started! We'll see you on The Local Seen! www.thelocalseen.media

5. 

   10 Sept 2026

   Strong, Inside and Out I Episode 6: You Don't Prevent Injuries With a Program — You Prevent Them By Developing the Athlete

   In this solo episode, Ashley Katzenback, DPT shares her personal path from injured high school athlete to physical therapist, and how years of treating injuries after the fact led her to a bigger question: how do we actually prevent them? Ashley breaks down why youth athletes aren't just "small adults," why access — not awareness — is the real barrier to injury prevention, and the story of being turned away by local athletic departments that ultimately led her to build PlayProtocol and LaxProtocol: on-field training apps that bring strength, coordination, and injury-prevention work directly to practice. In this episode: Why injury prevention is a development problem, not a warm-up problem The three real-world barriers keeping kids out of the gym: time, cost, transportation Why widely-used programs like the FIFA 11+ warm-up aren't enough for today's youth athletes The IRB study that got shut down — and the app that came out of it anyway How LaxProtocol brings evidence-based, on-field training to lacrosse teams What's next: SoccerProtocol and HoopsProtocol Get LaxProtocol: Available now on the App Store Want more? Find more evidence-based education on strength, longevity, and injury prevention on the Cape Concierge PT blog, YouTube channel, and social media. The Local Seen by Plymouth Area Community Access Television welcomes residents of Plymouth, Pembroke, Kingston, and Duxbury into our studio to produce their own show, podcast, or special to air on our community and YouTube channel. We provide production training and services as a platform for free and uncensored speech. The content herein does not necessarily reflect the thoughts or opinions of The Local Seen's staff or Board of Directors. If you live or work in one of our four towns, and would like to produce your own content, email community@thelocalseen.media to get started! We'll see you on The Local Seen! www.thelocalseen.media

6. 

   31 Aug 2026

   Strong, Inside and Out I Episode 5: Why You Can't Sleep — and What Actually Helps

   You did everything "right" today — you exercised, ate well, stayed productive — and you're still staring at the ceiling at 2 a.m. Why? In this episode, Dr. Ashley Katzenback sits down with psychiatric nurse practitioner Laura Zanfes to unpack what's actually driving poor sleep, why women are disproportionately affected, and what real, sustainable strategies look like — not the Instagram version, the version that works for a busy woman with a family and a job. What We Cover Why can't we sleep? The difference between trouble falling asleep and trouble staying asleep, why insomnia is best understood as a disorder of hyperarousal rather than a broken "sleep switch," and where blue light and screens actually fit into the picture (hint: it's less about the light and more about the behavior). The female-specific piece Women carry a meaningfully higher lifetime risk of insomnia than men, and that risk shifts across three hormonally sensitive transitions: puberty, pregnancy/postpartum, and the menopause transition. We talk through what's a normal part of aging sleep changes versus what's worth bringing to a provider — including vasomotor symptoms, restless legs, and the sleep apnea signs that get missed in women because they show up as fatigue rather than obvious sleepiness. Strategies that actually work The two highest-leverage habits from CBT-I (the gold-standard insomnia treatment), what a realistic wind-down routine looks like, where supplements like melatonin and magnesium actually fit, and exactly what to do during that dreaded 3 a.m. wake-up. When to get help What separates "I'm a bad sleeper" from a pattern worth addressing, and what a consultation with Laura actually looks like. Key Takeaways Insomnia is a hyperarousal problem, not just a lack of tired — stress-driven nervous system overactivation is the dominant, best-supported model. Women's sleep changes across the lifespan track three hormonal transitions: puberty, pregnancy/postpartum, and menopause — each with a different dominant driver. Not all midlife sleep disruption is menopause. Only about 15% of midlife women have menopause-specific worsening; the rest reflects general aging-related change, so persistent symptoms are worth evaluating rather than assuming. The two most effective habits: a fixed wake-up time every day, and getting out of bed if you're not asleep — both core to CBT-I. Supplements like melatonin and magnesium are largely overrated by the data, though some people still find them worth trying. If sleep trouble is happening 3+ nights a week for more than 3 months with daytime impact, it's worth a real conversation with a provider. The Local Seen by Plymouth Area Community Access Television welcomes residents of Plymouth, Pembroke, Kingston, and Duxbury into our studio to produce their own show, podcast, or special to air on our community and YouTube channel. We provide production training and services as a platform for free and uncensored speech. The content herein does not necessarily reflect the thoughts or opinions of The Local Seen's staff or Board of Directors. If you live or work in one of our four towns, and would like to produce your own content, email community@thelocalseen.media to get started! We'll see you on The Local Seen! www.thelocalseen.media

7. 

   6 Aug 2026

   Strong, Inside and Out I Episode 4: Understanding REDs in Athletes, with Laura Reece of WHSP Medical

   Understanding REDs in Athletes, with Laura Reece of WHSP Medical Ashley Katzenback talks with Laura Reece, MS, RD, CSSD, LDN, Director of Sports Nutrition at WHSP Medical, about REDs (Relative Energy Deficiency in Sport) — a syndrome caused by chronic under-fueling that affects athletes of any gender, impacting bone health, hormones, GI function, and mental health. In this episode: What REDs is, and how it differs from the old "Female Athlete Triad" model Warning signs coaches and parents can actually spot: stress injuries, fatigue, performance plateaus, changes in demeanor Why under-fueling can look like it's "working" before performance declines A better way to ask an athlete about fueling than "are you eating enough?" REDs in dance, and the work of Project RED-D How WHSP Medical treats REDs through interdisciplinary, insurance-accepted care Links: WHSP Institute — Understanding REDs REDs Conceptual Model – Health (PDF) REDs Conceptual Model – Performance (PDF) Project RED-D WHSP Medical Hosted by Ashley Katzenback, PT, DPT, founder of Cape Concierge Physical Therapy (https://capeconciergept.com). The Local Seen by Plymouth Area Community Access Television welcomes residents of Plymouth, Pembroke, Kingston, and Duxbury into our studio to produce their own show, podcast, or special to air on our community and YouTube channel. We provide production training and services as a platform for free and uncensored speech. The content herein does not necessarily reflect the thoughts or opinions of The Local Seen's staff or Board of Directors. If you live or work in one of our four towns, and would like to produce your own content, email community@thelocalseen.media to get started! We'll see you on The Local Seen! www.thelocalseen.media

8. 

   29 Jun 2026

   Strong, Inside and Out I Episode 3: What It Really Takes - The Truth About Being a College Female Athlete

   What does it actually feel like to be a college female athlete — not the highlight reel, the real version? In this episode of Strong, Inside and Out, host Dr. Ashley Katzenback, PT, DPT sits down with three current college athletes at three different points in their careers: Julietta Marzot, who just finished her freshman year playing soccer at Boston University (D1); Julia Giampietro, who just wrapped sophomore year playing field hockey at Southern New Hampshire University (D2); and Maddie Ocampo, who just finished junior year playing lacrosse at Middlebury College (D3, NESCAC). Together, they unpack the training demands, the body changes, the identity shifts, and the conversations about fueling and menstrual health that rarely make it into a recruiting conversation — but should. The Local Seen by Plymouth Area Community Access Television welcomes residents of Plymouth, Pembroke, Kingston, and Duxbury into our studio to produce their own show, podcast, or special to air on our community and YouTube channel. We provide production training and services as a platform for free and uncensored speech. The content herein does not necessarily reflect the thoughts or opinions of The Local Seen's staff or Board of Directors. If you live or work in one of our four towns, and would like to produce your own content, email community@thelocalseen.media to get started! We'll see you on The Local Seen! www.thelocalseen.media

9. 

   19 May 2026

   Strong, Inside and Out I Episode 2: How to fuel a tournament athlete: hydration, real food, and why energy drinks don't count

   How to fuel a tournament athlete: hydration, real food, and why energy drinks don't count Feat. Stephanie Tarbell · Steel Anchor Nutrition Summer tournament season is almost here — and the cooler you pack might matter more than the extra practice session you squeezed in. In this cooking-show-style episode of Strong, Inside and Out, Dr. Ashley Katzenback, PT, DPT — founder of Cape Concierge Physical Therapy (capeconciergept.com) — teams up with sports nutritionist Stephanie Tarbell of Steel Anchor Nutrition to walk sports parents through exactly what to buy, when to feed it, and how to build a game-day go-bag that actually performs. As a physical therapist, lacrosse coach, and mom of teenage athletes, Dr. Ashley brings a perspective most sports parents don't hear: hydration and fueling are not just performance tools — they are injury prevention tools. Dehydrated, underfueled muscles are the muscles that roll an ankle, tear an ACL, or break down in the second half of a tournament. This is movement health. Together, Ashley and Stephanie break down the three pillars of tournament nutrition: 1. Hydration — why you're already behind if you wait until game day morning, how much sodium actually matters in summer heat, and when a Gatorade beats a fancy electrolyte packet. 2. Carbohydrates — why cutting carbs on tournament day is a mistake, what to eat 1–2 hours before a game versus the 30-minute window, and why white bread is actually the right call here. 3. Recovery — what to put in your athlete the moment the final whistle blows, how to build a recovery dinner, and why chocolate milk is not a joke. They also tackle the myth that refuses to die: energy drinks are not hydration. The American Academy of Pediatrics recommends that children and adolescents avoid energy drinks altogether — and Ashley and Stephanie explain exactly why, including how to handle the peer pressure conversation without turning it into a fight. The episode wraps with a practical go-bag checklist and a free tournament day grocery list — send a message to capeconciergept.com to grab it. If you're a sports parent on Cape Cod or South Shore looking for more education like this, Cape Concierge Physical Therapy offers Movement Physicals, injury prevention programs, and sports performance PT for athletes of all ages. Visit capeconciergept.com to learn more or book a session. The Local Seen by Plymouth Area Community Access Television welcomes residents of Plymouth, Pembroke, Kingston, and Duxbury into our studio to produce their own show, podcast, or special to air on our community and YouTube channel. We provide production training and services as a platform for free and uncensored speech. The content herein does not necessarily reflect the thoughts or opinions of The Local Seen's staff or Board of Directors. If you live or work in one of our four towns, and would like to produce your own content, email community@thelocalseen.media to get started! We'll see you on The Local Seen! www.thelocalseen.media

10. 

    5 May 2026

    Strong, Inside and Out I Episode 0: What if knowledge was the most powerful medicine?

    What if the most powerful tool for a longer, healthier life isn't a supplement or a surgery — it's knowledge? In this launch episode, Dr. Ashley Katzenback, physical therapist and founder of Cape Concierge Physical Therapy, introduces Strong, Inside and Out: a podcast dedicated to translating complex clinical science into practical, evidence-based guidance you can use today. This isn't about adding more years to the clock. It's about building better days — stronger bodies, sharper minds, and real tools for navigating every stage of life with confidence. And what makes this show different: a commitment to keeping it local, featuring experts from across Cape Cod, the South Shore, and Boston. The Local Seen by Plymouth Area Community Access Television welcomes residents of Plymouth, Pembroke, Kingston, and Duxbury into our studio to produce their own show, podcast, or special to air on our community and YouTube channel. We provide production training and services as a platform for free and uncensored speech. The content herein does not necessarily reflect the thoughts or opinions of The Local Seen's staff or Board of Directors. If you live or work in one of our four towns, and would like to produce your own content, email community@thelocalseen.media to get started! We'll see you on The Local Seen! www.thelocalseen.media

11. 

    5 May 2026

    Strong, Inside and Out I Episode 1: The Truth About Low Testosterone: What Your Doctor Might Be Missing

    Testosterone levels in men have been declining for decades — and it's not just about aging. In this episode of Strong, Inside and Out, Dr. Ashley Katzenback sits down with Ashley Curl of AgeWell Medical for a frank, clinically grounded conversation about what's actually driving the drop in testosterone, why it's so routinely missed in standard lab work, and what you can do about it. But this episode goes further than most: we also tackle testosterone in women — one of the most underserved and misunderstood topics in women's hormonal health — and why the double standard in how we treat men versus women on this issue deserves a serious look. Whether you've been told your levels are "within normal range" and still don't feel like yourself, or you're a woman navigating perimenopause, fatigue, and low libido without answers, this episode is for you. The Local Seen by Plymouth Area Community Access Television welcomes residents of Plymouth, Pembroke, Kingston, and Duxbury into our studio to produce their own show, podcast, or special to air on our community and YouTube channel. We provide production training and services as a platform for free and uncensored speech. The content herein does not necessarily reflect the thoughts or opinions of The Local Seen's staff or Board of Directors. If you live or work in one of our four towns, and would like to produce your own content, email community@thelocalseen.media to get started! We'll see you on The Local Seen! www.thelocalseen.media

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Apple Podcasts (US)

5.0 / 5

4 ratings

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