Have you ever felt like something was off in your body, but no one could explain why? Like you’ve been chasing answers, only to be told, “Everything looks fine.” 😤

Enter Ayurveda. 🌿

In this episode, Dr. Anusha Sehgal, a classically trained Ayurvedic physician, breaks down the logical system behind Ayurveda—and why it provides answers when modern medicine falls short. She shares:

✨ How Ayurveda helps you decode your body’s unique signals

✨ Why your routine matters more than trendy health hacks

✨ The biggest mistake people make with self-care (and how to fix it)

✨ Why dry brushing, oil massage & food choices should be tailored to your body—not just copied from the internet

✨ The truth about when to eat (hint: your body already knows!)

💡 If you've ever been frustrated by generic health advice, this episode will change the way you see your body forever.

Episode Chapters:

📌 (00:00) – Welcome & Meet Dr. Anusha Sehgal
📌 (03:00) – How Ayurveda “pulls you in” (why dabbling never works)
📌 (06:45) – The logic behind Ayurveda: What makes itso effective?
📌 (10:30) – Why one-size-fits-all health advicenever works
📌 (14:00) – Are you ignoring your hunger? The danger of delaying meals
📌 (18:20) – Dry brushing vs. oil massage: Which one doyou need?
📌 (22:10) – The power of routine: Why your bodycraves predictability
📌 (26:40) – “Ayurveda Cool”: Why going to bed early is thereal flex
📌 (30:15) – The Ayurvedic morning routine (it’s simpler than you think)
📌 (34:50) – No one is immune to getting sick—how Ayurvedic pros handle it
📌 (39:00) – The biggest lesson Dr. Anusha learned from food this year
📌 (45:00) – Final thoughts: How to use Ayurveda in daily life

📢 CALL TO ACTION:

✨ Want to work with Dr. Anusha? Check her out at https://www.bostonayurvedainc.com/

✨ Looking to take your health into your own hands with Ayurveda? Work with me! www.veronicawolffcasey.com

✨ Love the episode? Don’t forget to subscribe & leave a review—it helps so much!

Episode Overview

In this episode of the How to Take Care of Yourself Podcast, we have a segment called Conversations with Kevin, in whichI sit down with my husband, Kevin Casey, for an honest and heartfelt discussion about spiritual growth, manifestation, and navigating life’s challenges with presence and patience. We dive into his journey—from early interests in the paranormal and mythology to deep dives into meditation, yoga, and personal transformation.

Kevin shares how his understanding of spirituality evolved over time, from seeking "enlightenment" to realizing that the real work lies in self-examination, daily commitment, and embracing the messiness of life. We also discuss relationships, personal blind spots, and the lessons learned from practicing self-awareness and showing up fully in love and life.

This episode is packed with real talk, personal stories, and a whole lot of wisdom on the path to self-discovery and growth.

What You'll Learn in This Episode:

How childhood influences shape our spiritual journey

The intersection of mythology, Star Wars, and spirituality 🌌

Why manifestation isn't just about "thinking positive"—it requires action

The importance of doing the inner work before finding a healthy relationship

How yoga and meditation can be powerful tools for self-awareness

Facing your own bullsh!t and the challenges of personal growth

The pitfalls of spiritual materialism and how to stay grounded in practice

Resources & Mentions:

Joseph Campbell’s work on mythology and storytelling

Ram Dass and the journey from the mind to the heart

The Bhagavad Gita and its impact on spiritual understanding

The importance of finding the right yoga and meditation practice

Mel Robbins’ episode on Manifestation: https://www.youtube.com/watch?v=s-wONyk3RV0

Listen & Subscribe

Don't miss out on future episodes—hit that subscribe button and join me every other week for more conversations that blend ancient wisdom with modern science.

👉 Subscribe now: https://www.veronicawolffcasey.com/podcast

👉 Join my newsletter for exclusive content:https://www.veronicawolffcasey.com/newsletter

Work With Me

Ready to take your self-care and wellness journey to the next level? Whether you're looking to improve your health with Ayurvedic wisdom, dive deeper into yoga, or find balance in your busy life, I’ve got you covered.

🔗 Explore my offerings here: https://www.veronicawolffcasey.com/appointments

Join the Conversation

What resonated with you the most from this episode? Share your thoughts in the comments, and let's keep this conversation going!

🎧 Tune in now and start crafting a life worth living.

And hey—if no one's told you yet today, I love you, and I’m convinced of your capacity to continue crafting a life worth living.

#SelfDiscovery #SpiritualGrowth #Manifestation #PersonalDevelopment #HealthyRelationships #PodcastLife #HowToTakeCareOfYourself #MindBodyConnection #Ayurveda #YogaJourney

CHAPTERS:

00:00 Introduction to Kevin's Journey

05:17 Musical Beginnings and Dedication

08:06 Exploring Spirituality: Early Influences

10:51 The Shift from New Age to Practical Spirituality

13:38 Meditation and the Realities of Spiritual Practice

16:36 The Role of Ram Dass and Eastern Philosophy

19:16 Yoga: A Deeper Understanding

22:20 The Search for Meaning and Personal Experiences

25:11 Commitment to Spiritual Growth

28:16 Facing Challenges on the Spiritual Path

39:03 Family Gatherings and Spiritual Reflection

40:09 The Importance of Self-Work in Relationships

42:01 Navigating Grief and Spiritual Practices

48:35 The Ongoing Journey of Spiritual Practice

49:14 The Illusion of Enlightenment

52:09 The Dangers of Spiritual Distractions

53:09 Kevin's Magical Journey

54:42 Finding Balance in Relationships

01:00:23 The Journey to Love and Self-Discovery

01:09:54 Manifestation and the Role of Patience

Welcome back to The How to Take Care of Yourself Podcast! This week, we’re thrilled to bring you an inspiring conversation with Jean-Francois, a former ICU nurse turned Ayurvedic Health Counselor, whose incredible journey will touch your heart and empower your spirit. 🌿💜

In This Episode we Dive Into:

Jean-Francois’s 20+ year career in nursing and how it shaped his passion for caregiving.

• His transformative experience discovering Ayurveda and how it filled a gap he felt in conventional medicine.

• The vital importance of self-care for caregivers, and why prioritizing your own well-being is key to helping others.

• The differences and synergies between Ayurveda and allopathic medicine, including how Ayurveda supports chronic conditions like diabetes and Parkinson’s.

• Practical insights on creating space, saying “no,” and finding balance in the chaos of daily life.

• How Jean-Francois’s Ayurvedic practice, Hands on Heart Ayurveda, is empowering caregivers to thrive while caring for their loved ones.

Episode Highlights

💡 “Food is memory.” Jean-Francois shares the deep connection between food, memory, and self-care, including a sweet story about rice pudding.

💡 “You cannot pour from an empty cup.” Learn why taking care of yourself is the most powerful way to show up for others.

💡 Space and sound. Discover the role of creating spaciousness—in life and in health—and why it’s crucial for true well-being.

Resources:

• Hands on Heart Ayurveda – Jean-Francois’s website and Ayurvedic practice. www.handsonheartayurveda.com 

• Connect with Jean-Francois on Instagram: @hands.on.heart.ayurveda

• Veronica’s Rice Pudding Recipe: https://www.veronicawolffcasey.com/recipes/coconut-rice-pudding

Work with Me:

Ready to take your health and self-care to the next level? Here’s how I can support you:

🌟 Ayurvedic Health Coaching – Personalized guidance rooted in Ayurvedic principles to help you create balance, improve digestion, and thrive in your daily life.

🌟 Workshops & Programs – From seasonal resets to workshops that align ancient wisdom with modern living, I’ve got you covered.

🌟 Private Yoga Classes – Experience the power of Ayurvedic Iyengar-style yoga tailored to your body and needs.

👉 Learn more and book your session: https://www.veronicawolffcasey.com/appointments

Newsletter:

Want exclusive content, actionable tips, and behind-the-scenes updates from the How to Take Care of Yourself Podcast? Join the HTTCOY newsletter community!

📧 Sign up here: https://www.veronicawolffcasey.com/newsletter

You’ll be the first to know about new episodes, recipes, special events, and more. Plus, I’ll send you free tools to help you keep crafting a life worth living.

Loved this episode? Share your thoughts by leaving a review, subscribing, and sharing it with someone who could use a little self-care inspiration. Together, we can spread the message of empowerment and holistic wellness. 💜

Subscribe: Don’t miss an episode! Hit subscribe on Apple Podcasts, Spotify, YouTube, or your favorite platform.

And as always, in case no one has told you today, I love you, and I am convinced of your capacity to continue crafting a life worth living.

Thanks for listening! Until next time, take care of yourself—you’re worth it.

00:00 Introduction and Background of Jean-Francois

11:55 The Journey to Becoming a Death Doula

22:16 Transitioning from Conventional Medicine to Ayurveda

27:24 Integrating Ayurveda with Conventional Healthcare

29:01 Quality of Life vs. Longevity

29:41 Prioritizing Self-Care

35:01 Finding Space in a Busy City

39:56 Ayurveda and Caregiving

45:23 The Importance of Space and Breath

46:55 Food as Memory and Experience

The Only Diet Tips You’ll Ever Need (According to Ayurveda)

Welcome to this special bonus episode of the How to Take Care of Yourself Podcast! With New Year’s resolutions in full swing, diet advice is everywhere—and most of it’s overwhelming and contradictory. So, I’m cutting through the noise to bring you practical, timeless tips rooted in Ayurveda to help you create a sustainable, nourishing relationship with food.

In this episode, we explore:

• Why “one-size-fits-all” diets don’t work and how to honor your body’s unique needs.

• The concept of Agni (digestive fire)—what it is, why it matters, and how to keep it burning bright.

• How to sync your meals with seasonal rhythms for optimal health.

• The importance of eating mindfully and the game-changing "burp" cue.

• Why smoothies and raw salads might not be the health foods you think they are.

• Simple, delicious meal ideas to ground and nourish you in winter.

This episode is packed with actionable tips, personal stories (hello, Master Cleanse fail), and ancient Ayurvedic wisdom—perfect for starting 2025 off on the right foot!

What You’ll Learn:

• The key to building and honoring hunger and satiety cues.

• How regular mealtimes and simple, seasonally appropriate meals can transform your health.

• Why consistency beats perfection in Ayurvedic eating habits.

• Practical ways to incorporate Ayurvedic principles into a modern lifestyle.

Links & Resources Mentioned:

• Episode 2: Ayurveda 101

• Learn more about Agni Hotra (fire ceremony) and its significance here.

• Connect with Veronica via email: veronica@veronicawolffcasey.com

Your Action Step:Pick one tip from today’s episode—whether it’s eating at the same time every day, listening for your satiety cue, or warming up your meals—and start implementing it this week. Small changes lead to big shifts over time!

Stay Connected:

• Subscribe to the podcast on Spotify, Apple Podcasts, or your favorite platform.

• Follow me on Instagram for more Ayurvedic inspiration: @theveronicawolffcasey

Thank You for Listening!I’m so grateful you’re here! If this episode resonated, share it with a friend who’s ready to make 2025 their year of nourishment and balance.

And if you haven’t already, please leave a review—it helps more people find this podcast and join our community of self-care seekers.

In case no one’s told you today, I love you and I believe in your capacity to create a life worth living.

With gratitude and fiery Agni,Veronica Wolff-CaseyHost, How to Take Care of Yourself Podcast

Chapters

00:00 Introduction to Ayurveda and Diet Tips

03:15 Veronica's Experience with the Master Cleanse

05:37 Understanding Agni: The Digestive Fire

10:21 Honoring Hunger and Satiety Cues

17:29 The Importance of Simplicity in Diet

23:18 Navigating Food Choices and Industry Influence

27:55 Rethinking Yogurt and Raw Foods

30:14 Why Smoothies Should be Avoided

34:05 Seasonal Eating

38:02 Mindful Eating Practices

44:26 Intermittent Fasting and Ayurvedic Wisdom

Summary:

In this enlightening conversation, Veronica Wolff-Casey speaks with Larissa Hall Carlson, a luminary in the Ayurveda and yoga world. They explore Larissa's journey into Ayurveda, the importance of mindful eating, and daily rituals that support a healthy lifestyle. Larissa shares insights on navigating perimenopause and menopause, the connection between food and well-being, and the power of community in fostering health. The discussion also highlights the upcoming courses Larissa is offering, focusing on libido and self-care practices, emphasizing the significance of simplicity and commitment in achieving wellness.

Takeaways:

• Ayurveda is a holistic approach to health and well-being.

• Mindful eating is crucial for proper digestion and overall health.

• Daily rituals and habits can significantly impact one's health.

• Simplicity in lifestyle choices can lead to better health outcomes.

• Navigating perimenopause and menopause requires support and understanding.

• Food choices directly affect our physical and mental well-being.

• Community support enhances the journey of self-care and health.

• Commitment and discipline are essential for lasting change.

• Everything in life can be viewed through an Ayurvedic lens.

• Living in harmony with nature is a core principle of Ayurveda.

Chapters:

00:00 Introduction to Ayurveda and Larissa's Journey

14:17 Mindful Eating: The Key to Digestion

25:21 Behavior Change and Ayurveda: A Holistic Approach

33:13 Supporting Women Through Menopause and Libido

38:55 The Importance of Open Conversations in Ayurveda

44:53 Navigating Hormonal Transitions: Perimenopause and Andropause

52:17 Boosting Libido: Practical Strategies and Self-Care

01:01:14 Personal Stories: The Power of Experience

01:10:49 Savoring Life: Embracing Change and Playfulness

Resources:

*Sattvic Sensuality: Wholesome Libido Boosting with Ayurveda 

A transformational and educational 6-week Ayurvedic program to mindfully eliminate libido-crashing habits and delightedly boost libido-enhancing ones.

January 23 - February 27, 2025

Thursdays 5-7pm ET on Zoom (and recorded for on demand)

SAVE $300 with code SATTVABOOST (register by 1/2/25 to save)

https://larissahallcarlson.thinkific.com/courses/sattvicsensuality

*FREE libido-boosting ebook download:

https://larissahallcarlson.thinkific.com/products/digital_downloads/reignite-intimacy-28-days

*Masterclass on Ojas

January 9, 2025 on Zoom:  Details coming soon

Ayurveda Consultations and Larissa's Events:

https://larissacarlson.com/

FREE pranayama and meditation audio practices on Insight Timer:

https://insig.ht/hyOSNHKTtPb?utm_source=copy_link&utm_medium=live_stream_share

Welcome to The How to Take Care of Yourself Podcast! In this episode, your host Veronica Wolff Casey dives into the ancient yet timeless world of Ayurveda — no fluff, no wellness buzzwords, just the juicy, life-changing basics.

What the heck is Ayurveda, anyway? Veronica breaks it down in plain, relatable language, explaining how this ancient system of natural medicine from India can help you live in harmony with yourself and the world around you. You’ll learn about the five elements (earth, water, fire, air, and ether), the concept of doshas, and why Ayurveda is basically your owner's manual for life.

Discover why balancing these elements is essential for your health and how even small shifts can make a huge impact. Veronica shares her top Ayurvedic tips you can try today, including morning tongue scraping, drinking warm water, eating your biggest meal at lunch, and getting to bed before 10 p.m. — plus a special bonus tip!

This episode is your first step toward understanding and embracing Ayurveda in a way that’s practical, empowering, and rooted in ancient wisdom (no trendy fads here!). Tune in, learn, and start transforming how you care for yourself.

Sign up for the 90 Day Life Reset Challenge HERE

Sign up for the New Year, New You Workshop HERE

The tongue scrapers I use

In this debut episode, I’m flipping the script as my brilliant friend and fellow Ayurvedic practitioner, Mona Warner, takes the reins to interview me! We’re diving deep into my origin story—how I discovered Ayurveda, why I fell in love with it, and the passion driving my work today.

Get a behind-the-scenes look at the twists, turns, and transformative moments that shaped my mission to empower others through ancient wisdom and modern science. Tune in and get to know the heart behind the podcast! 🌿✨

Check out my work at www.veronicawolffcasey.com

Check out Mona at www.monawarner.com

In this episode of How to Take Care of Yourself, I sit down with my best friend and Ayurvedic powerhouse Dr. Mona L. Warner. Mona is an Ayurvedic Doctor, Yoga Therapist, and Teacher Trainer who has been studying and teaching for decades.

We talk about:

• Her journey from yoga to Ayurveda

• How simple daily habits create profound health transformations

• The power of useful vs. not useful instead of labeling things as good or bad

• The three pillars of Ayurveda and why they’re the foundation of well-being

• How to actually stick to self-care practices (even when you don’t feel like it)

• Why seeking satisfaction is more important than chasing happiness

• And so much more!

This is an episode for anyone looking to start, deepen, or refine their Ayurvedic practice—whether you're totally new or have been dabbling for years.

Resources & Links:

🌿 Get Mona’s Book: Ayurveda’s Three Pillars of Health   (https://a.co/d/i8whjFc)

🧘‍♀️ Join Mona’s Ayurveda Foundations Program (Starts March 19!):monawarner.com

📖 Read More About Mona’s Work:monawarner.com

Want to Work with Me?

💜 Join the Spring Renewal Program: Early Bird Ends March 10th, we start March 22nd! https://veronica-wolff-casey.heymarvelous.com/product/82849

💜 Book a 1:1 Ayurvedic Consultation: www.veronicawolffcasey.com

Stay Connected!

📩 Subscribe to My Newsletter:Sign Up Here (https://www.veronicawolffcasey.com/newsletter)

📲 Follow Me on Instagram:@veronicawolffcasey

🎙 Subscribe to the Podcast:Apple Podcasts |Spotify |YouTube

If you loved this episode, please leave a review and share it with a friend who needs to hear it! 💜

In case no one's told you today—I love you, and I am convinced of your capacity to continue crafting a life worth living.

📌 Episode Summary:

Feeling overwhelmed? Anxious? You’re not alone. Modern life bombards us with input—news, notifications, noise, and non-stop stimulation. But here’s the thing: everything we take in must be digested—just like food. And when we consume too much (whether it’s social media, stressful news, or just an overload of sensory input), it leads to mental indigestion—aka anxiety, brain fog, and fatigue.

In this episode, I break down how to take control of your nervous system and reclaim your peace using Ayurveda, breathwork, and mindful consumption. We'll cover:

✔️ How sensory overload contributes to anxiety (and what to do about it)

✔️ The real reason phone addiction fuels stress—and how to break the cycle

✔️ Simple but powerful breathwork practices to calm anxiety fast

✔️ How to use food, daily rituals, and sleep to build long-term resilience

✔️ The role of clutter and digital detoxing in mental clarity

✔️ How to set boundaries, say no, and protect your energy

🛑 This episode is a must-listen if you:

✅ Feel overstimulated, scattered, or exhausted by too much input

✅ Struggle with phone addiction and want to feel less dependent on technology

✅ Want concrete tools to reduce stress and feel more grounded every day

✅ Are ready to create a calm, stable, and anxiety-free environment for yourself

✨ This is your permission slip to slow down, take a deep breath, and reclaim your energy. Let’s dive in.

🎥 Bonus Resources & Guided Breathwork Videos

🌀 Box Breathing Video:https://youtu.be/nqoZ5itrN3c

🌬️ Nadi Shodhana (Alternate Nostril Breathing) Video: https://youtu.be/Rk4Zo7G1JbM

📢 Call to Action: Get Involved!

✅ Found this episode helpful? Share it with a friend who struggles with anxiety.

✅ Hit subscribe so you don’t miss future episodes!

✅ Leave a review—it helps others find this podcast!

✅ Connect with me on Instagram @TheVeronicaWolffCasey and let me know what resonated most with you!

📢 Ready to Work with Me?

If you’re ready to go deeper in your healing journey and want personalized support, you can book a 1:1 appointment with me at 👉 www.veronicawolffcasey.com. Let’s get you feeling your best—mind, body, and spirit.

🌿 Join the Spring Renewal Program (SRP) Waitlist!

Doors open soon for my Spring Renewal Program (SRP)—a 3-month journey to reset your health, build sustainable habits, and step into spring feeling energized and aligned.

✨ Waitlist pricing is available for a limited time! Sign up now to get early access and exclusive savings.

👉 Join the waitlist here: www.veronicawolffcasey.com/srp-waitlist

💜 In case no one has told you today—I love you, and I am convinced of your capacity to continue crafting a life worth living.

📖 Chapters

00:00 Welcome & Why This Topic Matters

05:12 Sensory Overload & Mental Digestion

12:40 The Dark Side of Phone Addiction

22:15 Breathwork as an Instant Anxiety Reset

32:30 Rituals to Ground & Calm the Mind

41:50 Food & Anxiety: Nourishing the Nervous System

48:20 How Clutter Contributes to Overwhelm

53:40 Deep Rest & the Role of Sleep

59:15 Setting Boundaries & Saying No

1:05:20 The Stories We Tell Ourselves: Reframing Anxiety

1:10:50 Final Thoughts & Next Steps

Episode 17: How to Keep Going When You’re Running on Fumes

with Alina Calinescu, C-IAYT, E-RYT500, Ayurvedic Health Counselor

In this episode, I sit down with the brilliant and joy-soaked Alina Calinescu to talk about burnout, joy reclamation, and what it really takes to rebuild your energy from the ground up. From her engineering past to her current work as a yoga therapist and Ayurvedic counselor, Alina walks us through her path of curiosity, depletion, grief, and healing—and how she finally found her way back to herself through the rituals of Ayurveda, walking meditation, and music.

Whether you're overworked, joy-deficient, or feeling like your spark is flickering, this conversation is a balm. And a bit of a kick in the butt, too.

🎧 Subscribe, rate, and review if this resonates. It means the world and helps get this healing into more hands.

Connect with Alina:

Instagram: https://www.instagram.com/alivebyalina

LinkedIn:https://www.linkedin.com/in/alinacalinescu/

Website: alivebyalina.com

Work with Veronica or learn more: veronicawolffcasey.com

⏱️ Chapters

00:00 – “I didn’t know who I was anymore”

02:20 – From engineer to yogi: Alina’s origin story

04:26 – Burnout, fitness, and opening door #2

05:32 – A skeptical start with Ayurveda

07:45 – Neti pot miracles & deviated septums

09:58 – Discovering Mona Warner & studying with Dr. Anusha

12:51 – Insomnia, shift work, and running on fumes

17:41 – Sleep scores and gut healing

19:44 – Why hot yoga worked for Alina

21:42 – Ayurveda makes sense

23:22 – “I wish I had found this sooner”

25:59 – Alina’s non-negotiables: walking, rest, and rhythm

29:12 – Losing touch with joy

31:35 – The lie of “doing more”

33:11 – Rediscovering music as medicine

38:21 – Making room for play again

40:25 – Grief, depletion, and pacing the comeback

41:06 – Alina’s advice for beginners

46:01 – Joy as immune medicine

48:14 – Nature: the universal prescription

49:02 – How to work with Alina + new chant album

50:57 – Favorite season + what food is teaching her

54:48 – Final reflections

In this episode of How to Take Care of Yourself, I sit down with Kristen Timchak—Ayurvedic Health Counselor, somatic stress release practitioner, and host of The Nourished Nervous System podcast.

We delve into the intersections of Ayurveda and somatic practices, exploring how they can support nervous system resilience. Kristen shares insights on the concept of manas (the Ayurvedic mind), practical tools for stress relief, and the importance of honoring our body's wisdom.

Chapters:

00:00 Intro  

01:45 Kristen's journey into Ayurveda and somatic work  

10:30 Understanding manas and its role in stress  

18:15 Somatic practices for nervous system support  

27:50 Integrating Ayurveda into daily life  

36:40 The importance of community and connection  

45:00 Kristen’s Weekend Nervous System Reset  

52:20 Final thoughts and takeaways  

55:00 Outro  

Connect with Kristen:

In this episode, I sit down with Rianne Wolswinkel—Ayurvedic Health Counselor, Yoga Therapist, and regenerative land project steward living in a van in southern Spain.

We talk about:

• Navigating chronic kidney disease through Ayurveda

• Learning to feel instead of just analyze

• Why routine, cooked food, and boundaries are non-negotiables

• Living cyclically with nature and your body

• What she's learned from anxiety, burnout, and healing

  
  

If you’ve ever felt overwhelmed by your health or disconnected from your body, this episode is for you.

👇 Timestamps below!

🕰️ Chapters:

00:00 – Feeling your food

02:15 – Meet Rianne: van life + holistic healing

04:30 – From molecular biology to Ayurveda

11:59 – Healing kidney disease with food + lifestyle 1

6:05 – Daily routine, rest, and boundaries

21:15 – The lab says one thing, but how do you feel?

25:04 – Understanding Ayurveda’s lens

28:21 – Partners, salad, and Psycho-Veda

30:49 – Non-negotiables for health

35:28 – Seasons, jobs, relationships—everything matters

41:56 – The fear of getting well

45:22 – Advice for folks at the start of a healing path

49:20 – How to work with Rianne

52:11 – What are you good at but don’t enjoy?

54:20 – What she’s learning from the food she eats

56:10 – Final reflections + gratitude

🌿 Connect with Rianne:

Website: riannewolswinkel.com

Instagram: https://www.instagram.com/riannewolswinkel/ & https://www.instagram.com/rianne_wolswinkel/

Facebook: https://www.facebook.com/rianne.wolswinkel & https://www.facebook.com/riannewolswinkeljourneyswithin

YouTube: https://www.youtube.com/@riannewolswinkel

LinkedIn: linkedin.com/in/riannewolswinkel

🕊️ Insight Timer: https://insighttimer.com/riannewolswinkel

🔗 Work with me (Veronica):

Private sessions, Ayurvedic resources & more at: veronicawolffcasey.com

What do you actually do when life feels like too much?

If you’ve been feeling overwhelmed, burnt out, or like you’re holding it all together with duct tape and caffeine—this episode is for you.

We’re diving into real-world self-care for tough times. I'm talking nervous system regulation, boundaries that don’t require an apology, mindful practices that are actually doable, and how to come back to yourself when you’re lost in the storm.

➡️ This isn’t about bubble baths. This is about saving your damn life.

🌿 What You’ll Learn:

• What stress actually is—and how it shows up in your body
  

• Why not all stress is bad (hello, trees without wind)
  

• The surprising effects of the news cycle on your mental health
  

• Simple grounding practices you can use today
  

• A 4-step method to reset your stress response
  

• How to protect your energy without ghosting everyone you love
  

⏱️ Timestamps & Chapters:

00:00 - Opening

01:15 - Welcome + Why This Episode Matters

03:20 - What Stress Actually Is (and Isn’t)

06:45 - The Geodome Story & The Truth About Resilience

09:50 - Chronic Stress and the Body-Mind Connection

13:10 - What Is Mindfulness *Really*?

16:02 - Guided Box Breathing Exercise

18:40 - How to Use a Body Scan for Grounding

21:00 - Mindful Observation for Overactive Minds

23:30 - Movement as Medicine (Without CrossFit)

27:10 - Dancing Like a Fool (Yes, Really)

29:00 - Nourishing Food: Warm, Real, and Simple

33:00 - Hydration: Plants Need Water, Man

36:45 - Sleep & Nervous System Repair

39:10 - Boundaries: Say No with a Buffer

43:20 - Emotional Support & Daily Joy Texts

45:00 - The News is Wrecking Your Nervous System

49:20 - A 1-Day News Fast Challenge

51:45 - 4-Step Stress Reset Strategy

56:40 - Weekly Check-Ins for Long-Term Resilience

59:30 - Final Thoughts & Support Invitation

1:00:45 - Subscribe + Work With Me

📬 Want to Work With Me? Visit → https://www.veronicawolffcasey.com I offer 1:1 sessions, online workshops, Ayurvedic support, and real tools for real life.

🎙️ Subscribe to the Podcast New episodes every other Monday. Hit that bell 🔔 so you don’t miss a thing.

💌 Join the Email List Get exclusive content, recipes, and wellness strategies right in your inbox: https://www.veronicawolffcasey.com/newsletter

🖤 Let’s Connect Instagram → https://www.instagram.com/theveronicawolffcasey/ Website → https://www.veronicawolffcasey.com

💬 If this episode helped you feel even a little better, leave a comment, give it a like, and share it with someone who needs to hear it.

You’re not alone. Let’s weather the storm together.

#SelfCare #StressRelief #Mindfulness #Ayurveda #VeronicaWolffCasey #NervousSystemSupport #OverwhelmHelp #PodcastForWomen #HolisticHealth #MentalHealthTips

"We're not meant to feel just one thing. We are this very complicated entity."

— Austin Chason

Description:

In this episode, I sit down with yoga therapist and Ayurvedic health counselor Austin Chason for a deep, honest conversation about what healing actually looks like.

This one covers a lot of ground—from depression, overwhelm, and the pitfalls of reductionist wellness culture… to frolicking naked in the rain, late-night dinners, and why kale might not be your friend.

If you’ve been feeling stuck or confused about how to take care of yourself, this episode offers something different: nuance, compassion, and permission to start wherever you are.

⏱️ Timestamps:

0:00 – Cold open: "We’re not meant to feel just one thing..."

1:30 – Intro: How Austin and I met + why this convo matters

5:57 – Yoga as performance vs. yoga as healing

10:18 – “I drank the Kool-Aid”: when wellness gets rigid

13:45 – What depression taught Austin about the body-mind connection

17:03 – Frolicking naked, boundaries, and why containment matters

22:51 – The Self, the wave, and the ocean

26:43 – Austin on falling off the surfboard of life

29:30 – What happens when we stop arguing with reality

33:15 – Nourishment beyond macros: hunger as a signal

36:50 – Raw kale regrets & the case for cooked food

40:45 – Ayurveda, digestion, and listening to your senses

42:07 – Why you can’t always start with food

46:00 – How Austin makes seasonal recommendations in mental health

49:30 – Simplicity, softness, and planting seeds

51:11 – Why a single carrot in your ramen might be enough

52:25 – What helps Austin recharge

53:50 – What he’s learning from the food he eats

55:03 – Final message: there is help, and things can get better

56:45 – Where to find Austin

🌿 Connect with Austin Chason

Website: www.yoga4everyonelse.com

Instagram: https://www.instagram.com/yoga4everyonelse/

YouTube: https://www.youtube.com/@yoga4everyonelse

Austin works with folks navigating both mental and physical health concerns using yoga therapy and Ayurvedic principles. He’s also just a damn good human. Reach out via his site to learn more about working together.

✨ Want to Work With Me?

Whether you're just starting out on your healing path or you're ready to go deeper into Ayurvedic food, seasonal rhythms, or true self-care—I'm here for it.

👉 Book a session with me: www.veronicawolffcasey.com

Let’s get you back in sync with your body, your intuition, and the bigger picture.

🌼 The Spring Digestive Reset starts March 28th!

Doors open soon for my annual Spring Digestive Reset, running March 28–April 6, 2025. This gentle, nourishing seasonal cleanse helps reset your gut, calm your mind, and clear out the winter heaviness—without raw juice or deprivation.

✨ Join here: https://veronica-wolff-casey.heymarvelous.com/shop?tag=2025%2520Spring%2520Digestive%2520Reset

💜 If you loved this episode…

Subscribe to the podcast wherever you listen

Leave a review—it means the world

Share this episode with someone who needs a reminder: you don’t have to fix everything overnight

The How to Take Care of Yourself Podcast

Hosted by Veronica Wolff-Casey

Empowerment through Ancient Wisdom & Modern Science

Host: Veronica Wolff-CaseyGuest: Beate SchefflerSummary:Cravings. We all have them. But what if your chocolate obsession—or constant need for salty snacks—wasn’t just a lack of willpower, but a message from your body?In this deeply insightful episode, I explore the science and Ayurvedic wisdom behind why we crave what we crave, how cravings can be signs of deeper imbalances, and most importantly—how to work with them instead of against them.My guest, Beate, generously shares her personal journey with daily chocolate cravings, emotional eating patterns from childhood, and the moment she realized her body might be asking for deeper nourishment—not just a sweet treat.Together, we build a cravings toolkit that blends biology, mindfulness, and ancient tradition so you can find your way back to balance (and maybe even enjoy chocolate without guilt). 🍫🔍 What We Cover:- The 5 root causes of cravings: physiological, emotional, hormonal, microbiome-driven, and Ayurvedic- Why cravings can mimic addiction- The surprising role your gut bacteria play in your cravings- What chocolate cravings really mean (hint: it’s not just about sugar)- How past food rules and restriction can show up in present-day struggles- Ayurvedic tools for navigating sugar and food cravings- Why cravings last only 3–5 minutes—and how to ride the wave- Real-life solutions like breathwork, strategic kitchen shifts, and supportive accountability⏱️ Chapters:00:00 – Welcome & What Cravings Really Are01:30 – The 5 Types of Cravings (Physiological, Emotional, Hormonal, Microbiome, Ayurvedic)04:55 – The Science: Dopamine, Blood Sugar, and Gut Bacteria09:40 – The Ayurvedic View on Cravings & Dosha Imbalances14:11 – Meet Beate: A Real Conversation About Chocolate Cravings18:36 – Emotional vs. Physical Craving: Where’s the Line?22:53 – Food Rules, Childhood, and Chocolate as Rebellion30:57 – The Comfort Behind Cravings: Self-Love & Deeper Nourishment35:37 – Vata Imbalance, Aging, and the Need for Grounding38:03 – The 3-Minute Rule: How to Outlast a Craving40:41 – The "Date Meditation" and Replacing Sugar with Presence42:13 – Ayurveda Doesn’t Have to Be Complicated44:16 – The Cravings Toolkit: Breathwork, Walks, Obstacles & Accountability51:15 – Healing is Never Linear—It’s Layered52:20 – Recap of the Toolkit (Nadi Shodhana, Movement, Mindfulness)55:40 – Caffeine, Chocolate, and Finding Freedom from Addiction58:21 – Final Reflection: The Real Craving Beneath the Craving59:45 – Closing Advice: Practical Steps to Manage Cravings🧰 Cravings Toolkit (Quick Recap):- Nadi Shodhana (alternate nostril breathing) https://youtu.be/Rk4Zo7G1JbM- 3–5 minute craving delay rule- Change your environment (get out of the kitchen)- Move the chocolate out of reach- Enlist an accountability buddy- Add probiotic-rich foods like sauerkraut, kimchi, or fermented pickles- Focus meals on protein + fat to stabilize blood sugar- Track cravings with a journal to spot patterns- Get curious: What’s the craving underneath the craving?If this episode resonated with you, share it with a friend who’s navigating food cravings—or emotional eating—and let’s all learn how to take better care of ourselves, one bite at a time.💜 Thanks for listening,Veronica

In this episode of The How to Take Care of Yourself Podcast, I sit down with the incredible Anne Curtis to talk about her journey from ballet to yoga, the power of self-exploration, and what it truly means to care for yourself—without rigidity or unrealistic expectations. Anne shares her personal story of discovering movement through dance, battling the pressures of body image in ballet, and ultimately finding freedom through Iyengar Yoga. We discuss how injuries, life transitions, and shifting perspectives have shaped her teaching and personal practices.

We also dive into:

• The moment Anne realized she needed to change her relationship with movement

• How yoga became a tool for healing and self-acceptance

• The impact of societal ideals on body image, especially in the yoga space

• Why embracing exploration over perfection is essential for long-term well-being

• Practical self-care rituals that Anne swears by (hint: sleep is non-negotiable!)

• How to develop a sustainable and nourishing movement practice

Anne’s wisdom is both grounding and inspiring, and this conversation is a must-listen for anyone navigating their own journey toward balance, movement, and self-acceptance.

Timestamps:

00:00 – Introduction: Breaking down barriers to authenticity 00:34 – Anne’s background: From ballet to self-discovery 09:05 – Discovering Iyengar Yoga & its impact on healing

18:03 – Self-care as exploration, not extremism

26:42 – Creating a sense of safety in practice

35:09 – The non-negotiables of daily self-care

44:26 – Embracing stillness and intuition during stressful times 51:39 – Radical authenticity: Living your truth even when it’s uncomfortable

1:06:11 – The importance of community and connection in self-care

1:13:16 – What Anne has learned from the food she eats

Connect with Anne Curtis:

• Website: www.yogawithin.studio

• Instagram: https://www.instagram.com/yogawithin/

• Join Anne for weekly yoga classes online & in-person in Arlington, MA

• Upcoming retreats in Tuscany (May 2026) and Vermont (October 2025) – check her website for details!

Resources & Links Mentioned:

• Learn more about my work and upcoming offerings at www.veronicawolffcasey.com

• Join the waitlist for the Spring Digestive Reset (March 28 - April 6, 2025) email me at veronica@veronicawolffcasey.com 

• Book an Ayurvedic consultation with me: https://www.veronicawolffcasey.com/appointments

Listener Action Steps:

• If you loved this episode, please subscribe and leave a review!

• Share this episode with a friend who could use some inspiration in their self-care journey.

• Let’s keep the conversation going! Connect with me on Instagram https://www.instagram.com/theveronicawolffcasey/  and tell me your biggest takeaway from today’s episode.

Thanks for listening, and remember—self-care is an exploration, not a destination. 💜

Everything you've been told about fiber, moderation, and intuitive eating assumes you're metabolically healthy. If you're not, these beliefs become actively harmful.

In this episode, Veronica breaks down the metabolic mechanisms behind three of the most pervasive nutrition myths, and why they fail when your insulin is dysregulated. Learn why fiber can aggravate a damaged gut, how "everything in moderation" keeps you stuck, and why your body's signals can't be trusted when your endocrine system is scrambled.

This is the science-backed explanation for why nothing you've tried has worked. Spoiler: it's not you.

KEY TAKEAWAYS:

How insulin dysregulation triggers intestinal inflammation (and why mainstream fiber recommendations backfire)

The exact mechanism of "leaky gut" and why it matters for your digestion

Why "listen to your body" is bad advice when your metabolism is broken

How to know if your body is sending you truth or noise

The real solution: stabilize your system first, then re-learn how to trust your signals

RESOURCES MENTIONED:

7-Day Metabolic Symptom Tracker (free) — download here: https://veronica-wolff-casey.heymarvelous.com/product/93646

Veronica's Substack for deep dives into metabolic science - Subscribe here: https://veronicawolffcasey.substack.com/

Newsletter for ongoing metabolic clarity - SIgn Up here: https://www.veronicawolffcasey.com/newsletter

CONNECT:

Subscribe on YouTube for new episodes every other Thursday : https://www.youtube.com/@theveronicawolffcasey

Also available on Apple Podcasts & Spotify

Share this with someone stuck on a protocol that isn't working

If this episode lands for you, please share it with someone who's been wondering why nothing works despite following every rule perfectly. That person might be ready to hear this.

ABOUT THE HOST: Veronica Wolff-Casey is an Ayurvedic practitioner, metabolic health coach, and yoga teacher building an integrated approach to wellness rooted in metabolic science and Ayurvedic constitutional principles. She's on a mission to reframe metabolic dysfunction, fatigue, belly fat, brain fog, poor digestion, mood instability, as a systemic design problem, not personal failure.

Chapters

00:00 Intro & The Promise

00:52 The Fiber Myth Begins

03:15 Insulin Dysregulation & Gut Inflammation

05:42 The Leaky Gut Mechanism Explained

07:30 Veronica's Fiber Story

10:15 What Research Shows

12:00 Treating Symptoms, Not Causes

14:45 The Carbs & Moderation Myth

17:20 Why "Listen to Your Body" Is Bad Advice

19:45 How Dysregulation Scrambles Your Signals

22:30 The Broken Radio Analogy

24:15 Veronica's Depression Story

27:15 All Three Myths Assume Health You Don't Have

28:45 The Real Solution: Stabilize First

29:30 The 7-Day Metabolic Symptom Tracker

30:45 You're Not Broken & Call to Action

EPISODE 3: "THE BETRAYAL I RARELY SAY OUT LOUD (Even to My Ayurvedic Colleagues)"

Season 2 | How to Take Care of Yourself Podcast

I was teaching Ayurveda at the highest level. Board certified. Co-teaching with luminaries in the field. And my body was completely wrecked.

For 18 months, I couldn't poop without help. I was depressed, anxious, exhausted—and absolutely convinced it was because I was doing something wrong.

This is the betrayal I rarely say out loud. And this is the story of what happened when I discovered the framework I'd trusted for 15 years was incomplete.

TIMESTAMPS

00:00 - Veronica’s personal health struggles with Ayurveda despite expert knowledge

02:23 - The experience of moving to Maine and ongoing health challenges

04:11 - Past understanding versus real health outcomes

05:36 - The limitations of traditional Ayurveda protocols for some bodies

08:35 - Recognizing the role of sugar and insulin resistance in health issues

10:26 - The moment Veronica questioned her entire health framework

13:01 - The concept of health being highly individualized

14:00 - Discovering the impact of insulin and carbohydrate intolerance

17:01 - Exploring the Carnivore and Ketovore diets for health improvements

20:11 - Challenging the universal applicability of Ayurveda

28:49 - Embracing body signals over rigid frameworks

30:47 - The importance of customizing health approaches for true healing

35:37 - Practical tools: symptom tracking and personalized insights

37:23 - Introduction to the 1% metabolic reset method

RESOURCES MENTIONED

🔗 7-Day Metabolic Symptom Tracker

Download the free tracker

Get real data about your body. Print it out, track your symptoms for 7 days, discover what's actually happening.

🔗 May Cohorts (Limited to 10 spots each)

Online cohort starts: May 20, 2026

In-person cohort in Maine starts: May 21, 2026

Find out more and claim your spot.

🔗 Free 15-Minute Discovery Call

Schedule your call

No pressure. Just real conversation about what your body is asking for.

🔗 Sign up for the Newsletter

ABOUT VERONICA

Veronica Wolff-Casey is an Ayurvedic practitioner, yoga teacher, metabolic health coach, and host of "How to Take Care of Yourself" podcast. She teaches the 1% Metabolic Reset Method—combining metabolic science with Ayurvedic principles to help people finally figure out what their body actually needs.

She moved to Maine with her husband Kevin in 2023 and now works with people experiencing metabolic dysfunction: fatigue, belly fat, brain fog, poor digestion, mood instability, disrupted sleep, inflammation, and burnout.

Website: veronicawolffcasey.com

NEXT EPISODE

Episode 4: "Why Everything You've Been Told About Fiber, Carbs, and Moderation Is Quietly Destroying Your Metabolism"

SUBSCRIBE & SUPPORT

✅ Subscribe on Spotify for new episodes every other week

✅ Follow on Instagram @theveronicawolffcasey for daily content

✅ Join the email list for deeper insights

✅ Leave a review on your favorite podcast platform

IN CASE NO ONE TELLS YOU: I love you and I'm convinced of your capacity to continue crafting a life worth living.

Take care of yourself, friends. 💜

In this episode, I’m sharing the moment that changed everything for me… and why doing “all the right things” still left me exhausted, inflamed, and stuck in a body that wouldn’t respond.

We’re talking about insulin resistance, metabolism, hormones after 40, and why mainstream advice might actually be making things worse.

This is the episode I wish I had a year ago.

In this episode, we cover:

00:00 The moment everything cracked open

03:00 When your body stops responding (and no one can explain why)

09:30 The real problem: a broken metabolic signal

14:30 Why you can’t burn fat (even when you’re doing everything right)

20:00 What changes after 40 (and why it matters)

26:00 The wellness advice that’s quietly making things worse

32:00 The connection between metabolism and mental health

38:00 Where Ayurveda still matters (and where it doesn’t)

44:00 Why change fails (and what actually works instead)

49:00 The 1% Metabolic Reset Method

54:00 What to do next

Referenced in this episode:

Ben Bikman

https://youtu.be/NyFSkGMWP5Q?si=dUyF9Z_sQzKUwT4f

Georgia Ede- Change Your Diet, Change Your Mind

https://youtu.be/B7tnfSPySb0?si=he5mG987Emvr2lj3

Chris Palmer- Brain Energy

https://youtu.be/3GVInaBCn_c?si=PBRUSQPfkjyb5Sca

James Clear- Atomic Habits

https://youtu.be/rtufWBLOXgw?si=WjCeEsaEqFK8xRov

Work with me:

👉 1:1 Consults: https://app.acuityscheduling.com/schedule.php?owner=19877690&appointmentType=77994247

👉 The 1% Metabolic Reset (next cohort starting soon)

Join teh Newsletter:

🌐 https://www.veronicawolffcasey.com/newsletter

Listen to the podcast:

YouTube: https://www.youtube.com/@theveronicawolffcasey

Spotify + Apple Podcasts (search “How to Take Care of Yourself”)

Subscribe for more honest conversations about metabolic health, Ayurveda, and real healing.

⚠️ Disclaimer: This podcast is for educational purposes only and is not medical advice.

You’re Not Broken. Your Metabolism Is Using the Wrong Fuel.

Season 2, Episode 1 – How to Take Care of Yourself Podcast

Have you ever felt like you’re doing everything right… and your body just stopped responding?

You’re eating the “balanced” meals. You’re forcing the fiber. You’re trying to moderate. You’re showing up at the gym even when you’re exhausted.

And instead of feeling better…you feel heavier, more inflamed, more stuck.

In this episode, I’m breaking down what’s actually happening when your metabolism goes quiet, why the standard advice isn’t working for everyone, and what it looks like to finally get your body back on your side.

We’re talking about food addiction, insulin, inflammation, and why for some people… moderation isn’t the answer.

This one is honest. And for the right person, it’s going to hit.

TImestamps:

00:00 – When your body stops responding
01:05 – Doing everything “right” but feeling worse
02:30 – Puffiness, fatigue, and food cravings explained
04:15 – The loneliness of being stuck
05:20 – Food addiction and the sugar cycle
07:10 – The “4pm crash” and losing control around food
08:45 – Why cravings are not a character flaw
10:00 – The fiber myth (and why it can backfire)
11:45 – The “balanced plate” problem
13:15 – Why moderate carbs don’t work for everyone
14:45 – Insulin and why fat loss is blocked
16:00 – Glucose vs fat as fuel (paper fire vs oil lamp)
17:10 – Why keto / carnivore approaches can work
18:15 – A simple 3-day experiment to try
19:10 – How to work with me + what’s next

🔥 What You’ll Learn in This Episode

• Why your metabolism isn’t broken… it’s responding exactly as it should

• The hidden role of food addiction in “failed” diets

• Why fiber and “healthy carbs” can make symptoms worse for some people

• How insulin keeps you locked out of fat burning

• The difference between unstable and stable fuel sources

• Why some people need to stop moderating and start simplifying

• How to begin shifting your metabolism in a practical, grounded way

⚡ A Simple Experiment to Try

For the next 3 days:

• Focus on fatty meat, eggs, and healthy fats (butter, ghee, tallow)

• Remove sugar, starch, and fiber-heavy foods

• Eat when you’re hungry, stop when you’re full

Then observe:

• Does the puffiness change?

• Is your energy more stable?

• Does the food noise quiet down?

Just notice. No pressure. No perfection.

🧭 Ready for Real Support?

If this episode felt like a relief… not resistance… you’re probably the person this work is for.

🔹 Join the 1% Metabolic Reset

A small-group, structured container where we rebuild your metabolism step by step using a keto / ketovore / carnivore framework.

This is not another diet.This is where we actually figure out what your body needs.

👉 Learn more and join here:https://veronica-wolff-casey.heymarvelous.com/shop?tag=Reset

🔹 Work With Me 1:1

If you want personalized support, we can go deeper.

We’ll look at:

• your metabolism

• your symptoms

• your patterns

• and what your body is actually asking for

👉 Reach out directly:veronica@veronicawolffcasey.com

🔹 Join the Newsletter

If you’re not on my email list yet, that’s where I share the real work.

No fluff. No performance. Just practical guidance to help you take care of yourself in a world that makes that harder than it should be.

👉 Sign up here:https://www.veronicawolffcasey.com/newsletter

🎧 Listen + Subscribe

If this episode helped you, make sure to:

• Subscribe to the podcast

• Leave a review

• Share it with someone who’s feeling stuck

💜 Final Note

You are not broken.

You’ve just been given the wrong inputs.

And your body is asking you to listen.

At her core, Gail Grossman is a guide, someone who helps others remember who they are through the lens of yoga, Taoist philosophy, and deep embodied presence. She’s not just teaching yoga, she’s living it.

In this conversation, we explore how restorative practice, Katonah principles, and seasonal wisdom (Ayurveda + Taoist theory) help us reset the nervous system, heal from injury, and reclaim our capacity for rest. Gail also shares her non-negotiables for self-care, what she’s excited about in her teaching right now, and how she sees food as both medicine and energy.

We also preview her upcoming October retreat in the Berkshires (which I’ll be cooking for!).

✨ If you’ve ever wondered whether slowing down could actually be more productive than pushing harder, this conversation is for you.

Connect with Gail

• Instagram: @yogamom
  

• Website: gailgrossman.yoga
  

• Book: Restorative Yoga for Life
  

Work with Veronica

• Join the Metabolic Reset Community: veronicawolffcasey.com/mrc
  

• Instagram: @theveronicawolffcasey
  

• Website: veronicawolffcasey.com
  

Chapters

00:00 Injuries as teachers: “There’s a reason”

00:43 Intro: who Gail is & what we’ll cover

02:16 Seasonal vibes & fall energy

02:57 Why Gail calls herself an “educator and guide”

05:07 From Pilates to yoga: Gail’s first class

06:03 Childhood TM meditation & flexibility lessons

07:29 Teaching kids yoga in the early 2000s

08:44 Herniated disc & sciatica that shifted her practice

10:29 “Don’t pig out on the prana” (Scott Blossom wisdom)

11:23 Restorative becomes her niche (with a little push)

12:40 Studying with Judith Hanson Lasater & writing her book

14:22 What restorative really does for the nervous system

16:24 Katonah restorative: re-formation & chemical shifts

18:04 Seasonal alchemy: Ayurveda & TCM woven together

19:43 Why people underestimate restorative yoga

21:09 The antidote for Pitta/type-A personalities

23:15 Gail’s self-care non-negotiables (yoga, journaling, sauna, cold)

25:50 Acupuncture, massage & food as medicine

26:12 Advice for beginners: start small, drop perfectionism

28:11 Bed yoga, airport yoga, and adapting practice anywhere

29:08 What’s lighting Gail up right now (new studio, retreat, festival)

31:36 Retreat preview: taking the experience home

33:27 Delve Deck Q: “What does everyone love that you don’t?” (Halva!)

34:44 Signature question: what food has taught Gail

35:13 Where to find Gail online

36:23 Outro + invitation to the Metabolic Reset Community

This week’s episode is a little different, because I’m walking my talk.

Kevin and I are about to take our first real vacation in years, a full week away with Kevin’s family. And as I looked at my energy, my schedule, and what it would take to get a full episode out before we go, I realized… it would go against everything I teach to force it out.

So instead of burning out to stay on schedule, I’m modeling what it looks like to actually take care of yourself.

Inside this short check-in, I share:

• Why I'm taking a pause (and why it's not a failure)
  

• How to revisit the summer podcast arc on insulin resistance, stress, and stubborn metabolism
  

• What’s happening inside the Metabolic Reset Community while I’m away
  

• Why now is the perfect time to become a Founding Member (before August 31!)
  

• What you’ll get if you join, including access to my Tuesday + Thursday live sessions while I travel
  

The MRC is already filling with incredible people, and I truly believe it’s the most aligned and potent work I’ve ever offered. If you’ve been nodding along to these episodes, thinking “this is exactly what I need,” this is your invitation.

Join the Metabolic Reset Community at the Founding Member rate ($47/month) before August 31:

👉 www.veronicawolffcasey.com/mrc

Other ways to stay connected while I’m away:

• Revisit past episodes for the full summer arc: https://www.youtube.com/@theveronicawolffcasey
  

• Check your inbox for my weekly newsletter (yep, they’re prepped and ready!) Not a subscriber?  GO HERE: https://www.veronicawolffcasey.com/newsletter
  

• Follow me on IG: https://www.instagram.com/theveronicawolffcasey/
  

Thank you for being here. Thank you for honoring your rhythms, just like I’m honoring mine.

I’ll be back in your ears soon, with more truth, more tools, and a whole lot of love. 💜

🎧 Episode Title: Insulin Resistance & the Stress Connection

🗓️ Release Date: July 14, 2025

🎙️ Host: Veronica Wolff-Casey

⏱️ Length: ~29 minutes

Episode Summary

Feeling stuck, inflamed, or exhausted no matter what you try? It might not be you—it might be cortisol. In this solo episode, we explore how chronic stress drives insulin resistance and metabolic dysfunction. You’ll learn how modern science and Ayurveda both point to stress as a root cause, and you’ll walk away with practical tools to lower cortisol, balance your blood sugar, and feel safe in your body again.

Timestamps

00:00 – Why stress isn’t just emotional, it’s metabolic

01:33 – Welcome + “I’m doing everything right, but nothing’s working”

03:20 – How cortisol works: your stress response and blood sugar

05:08 – The danger of modern stress: your liver’s glucose dump

06:50 – Real-life stressors that spike cortisol (including your phone)

08:12 – Research: cortisol’s link to insulin resistance and metabolism

09:26 – Signs cortisol is hijacking your healing (tired-but-wired, sugar cravings, belly fat)

13:16 – Veronica’s story: high blood sugar even on low-carb

15:02 – Ayurvedic lens: Vata, Pitta, ojas, agni, and ama

18:42 – What cortisol does at the cellular level

21:12 – Nervous system regulation starts with the breath

23:02 – Morning light, grounding, and natural circadian rhythm reset

24:42 – Protecting your sleep like your life depends on it

26:21 – Grounding rituals: journaling, barefoot time, safety cues

27:42 – Food timing, co-regulation, and daily joy

29:01 – Final thoughts + Metabolic Reset Community opens July 25

Resources & Links

• Metabolic Reset Community opens July 25 – details coming soon
  

• Listen to the Ayurveda 101 episode: https://youtu.be/jqsIWNA8hho
  

• Book a free Health Clarity Call with Veronica: https://tinyurl.com/tbbx8uyp
  

• Subscribe to the newsletter: www.veronicawolffcasey.com/newsletter
  

If this episode landed for you, please subscribe, rate, and share. Your support helps this show grow and helps more people heal.

💜 Thank you for being here. You’re not alone. You’re not broken. You’re healing.

You’re tired. You’re foggy. You’re gaining belly fat even though you’re “doing everything right.” No, it’s not because you’re lazy, or crazy, or hormonal. It’s probably insulin resistance.

In this bold solo episode, Veronica breaks down what insulin resistance really is, how to spot it (without fancy labs), and why most conventional advice keeps women stuck. You’ll learn exactly what to do to reset your metabolism using modern metabolic science and Ayurvedic wisdom. No shame, no fluff—just truth, tools, and transformation.

⏱️ Chapter Markers

00:00 Intro – What if it’s not your willpower?

01:24 The real reason you feel tired, foggy, and stuck

04:08 What is insulin resistance?

06:45 Common symptoms no one connects to blood sugar

09:55 Lab markers and at-home signs

12:24 Why “eat less, move more” doesn’t work

14:58 The 5-step Metabolic Reset Method

21:00 Ayurvedic interpretation: Kapha, Ama, and low Agni

24:25 Healing is about rhythm, not restriction

🛠️ Links & Resources Mentioned

• 🥘 Spiced Turkey & Zucchini Skillet Recipe ➤ https://www.veronicawolffcasey.com/recipes/spiced-turkey-amp-zucchini-skillet
  

• 🧂 Redmond’s Real Salt & Re-Lyte Electrolytes ➤ https://redmond.life/products/re-lyte-hydration
  

• 🎥 Fat: The Documentary ➤ https://www.youtube.com/watch?v=iVJM_0XEiBI&t=2s
  

• 🧠 Dr. Ken Berry (Tennessee Wisdom, Straight No Chaser) ➤ https://www.drberry.com/
  

📞 Ready to Reset Your Metabolism?

Book a free 15-minute Discovery Call with Veronica to find out if the Metabolic Reset Method is right for you. 👉 https://app.acuityscheduling.com/schedule.php?owner=19877690&appointmentType=71698448

Prefer email? Reach out: veronica@veronicawolffcasey.com

🌱 Coming Soon…

The Metabolic Reset Community launches July 25, 2025. Early access includes 1:1 check-ins, personalized protocols, recipes, group coaching, and more.

💜 Final Words

If this episode resonated, share it with someone who needs it.Subscribe on your favorite platform—and let’s keep tending the fire of true healing.

You don’t need more willpower. You need less insulin.And Veronica is here to show you how.

What if the first step to healing wasn’t another prescription, but a gentle touch? In this episode of How to Take Care of Yourself, I’m joined by the extraordinary Dr. Njideka Olatunde: naturopath, reflexologist, and visionary founder of the Focus on Healing Wellness Institute.

Dr. Olatunde has spent over four decades teaching people how to relieve pain and stress naturally, without medication, by reconnecting with the ancient power of human touch. Her “Reflexology-Touchology™” method is both rooted in tradition and bracingly relevant to our overstressed, overprescribed world.

This conversation is one for the books, full of wisdom, laughter, and bold truth-telling.

✨ You’ll hear about:

• How pain and stress are deeply intertwined

• Why touch is the original medicine, and why we’re afraid of it

• The vision quest that transformed her life

• What babies, mechanics, and “this little piggy” have to do with healing

• And why the colon may be your most overlooked superorgan
  

🎁 Dr. Olatunde’s Gift: Download her free medication-free healing poster at touchologyreflexology.com

🌐 Connect with Dr. Olatunde:

• Website: focusonhealing.com

• Instagram: https://www.instagram.com/evolving_butterfly/

• LinkedIn: https://www.linkedin.com/in/njidekanolatunde/

• Facebook: ReflexologyPainRelief.com
  

💜 Work with Me (Veronica): Ready to reclaim your health, your energy, your self? Explore 1:1 healing through Ayurveda, food, and empowered living at veronicawolffcasey.com

💌 Subscribe and Share: If this conversation moved you—don’t forget to follow the show, leave a review, and share it with someone who needs this kind of healing truth.

00:00 The Healing Power of Being Silly

02:23 Meet Dr. Njideka Olatunde

05:06 Reflexology Roots: Nigeria, Vision Quests & Drums

08:47 Releasing Pain, Emotions & Energy

12:14 The Stress-Pain Connection

15:22 Why Listening Is the First Line of Healing

19:10 Letting the Inner Child Out to Play

21:10 Trauma, Young People & the Touch Deficit

28:00 Passing the Baton to a New Generation

30:36 How Reflexology Really Works

34:05 “This Little Piggy” and the Truth About Touch

37:03 Self-Massage, Solitude & Inner Listening

41:39 Dr. Olatunde’s Personal Self-Care Practices

45:54 Morning Rituals for Healing

49:51 What Book She Rereads Over and Over

51:24 What She’s Learning from the Food She Eats

54:14 Her Gift to Listeners + Final Reflections