✨ The How to Take Care of Yourself Podcast ✨ blends ancient Ayurvedic wisdom with modern science to help you live your best, healthiest life. Hosted by Veronica Wolff-Casey, this bold, honest podcast serves up fun, actionable insights on Ayurveda, yoga, and nourishing food. Whether you're overwhelmed by health advice or just curious about ancient wisdom for modern living, this show empowers you to take control of your wellbeing—no fluff, just real talk. Tune in bi-weekly for expert interviews, Q&A, and kitchen medicine tips. 🖤 Let's thrive together!
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The Metabolic Truth About Fiber, Carbs & Moderation
Season 2 · Episode 4
Thursday, May 14, 2026 • Duration 31:11
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.
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
THE BETRAYAL I RARELY SAY OUT LOUD (Even to My Ayurvedic Colleagues)
Season 2 · Episode 3
Thursday, April 30, 2026 • Duration 38:05
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
What if everything you’ve been told about nutrition is wrong?
Season 2 · Episode 2
Tuesday, April 14, 2026 • Duration 30:11
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
You’re Not Broken. Your Metabolism Is Using the Wrong Fuel.
Season 2 · Episode 1
Tuesday, March 31, 2026 • Duration 19:56
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
Rest Is Medicine: The Power of Restorative Yoga with Gail Grossman
Season 1 · Episode 22
Monday, September 22, 2025 • Duration 37:29
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.
Walking My Talk: Why There’s No Full Episode This Week (and an Invitation to Go Deeper)
Season 1 · Episode 21
Monday, July 28, 2025 • Duration 07:47
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:
Check your inbox for my weekly newsletter (yep, they’re prepped and ready!) Not a subscriber? GO HERE:
Insulin Resistance & the Stress Connection
Season 1 · Episode 20
Monday, July 14, 2025 • Duration 29:05
🎧 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
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
Insulin Resistance: The Silent Metabolic Saboteur
Season 1 · Episode 19
Monday, June 30, 2025 • Duration 27:01
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
Healing Through Touch: The Power of Reflexology with Dr. Njideka Olatunde
Season 1 · Episode 18
Monday, June 9, 2025 • Duration 59:55
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
Ready to reclaim your health, your energy, your ? Explore 1:1 healing through Ayurveda, food, and empowered living at
How to Keep Going When You’re Running on Fumes with Alina Calinescu
Season 1 · Episode 17
Monday, May 19, 2025 • Duration 57:23
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.
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"
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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
💌 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.
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
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
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