IN with Cassie

Are you constantly consumed by all of "The Shoulds" ?

In this week's Sunday's Best Bits, Cassie unpacks the running commentary most mothers don't even notice they're having with themselves, and the small language shift that changes it. Not a mindset overhaul. Just catching the word "should" as it leaves your mouth and swapping it for "could."

She also shares four practical nervous system tools you can use in the middle of a morning that has already gone sideways, because before you can co-regulate with anyone else, whether that's your partner, your parents or your kids, you have to be regulated yourself.

Links to the full episode featured here are in the show notes below.

This is the reminder you might need before the week starts.

In this episode:

• Why we're so good at listing everything that went wrong and so bad at naming one thing that went right
• The should to could reframe, and how to choose what feels kindest instead
• The best friend test: what you'd say to her if she called you about the cucumbers, and why you'd never say that to yourself
• Box breathing, and why a longer exhale matters
• The five, four, three, two, one sensory grounding technique for the mornings that fall apart
• Why standing with your back against a wall can help settle an overloaded system
• Micro pauses, and how to map the moments in your day that consistently feel hard

If someone came to mind while you were listening, send it to her. It might be exactly what she needs to hear.

Connect with Cassie:
Instagram: https://www.instagram.com/cassiedavenport_in
Website: https://www.cassiedavenport.com.au/

Cassie Davenport is a degree-qualified naturopath and nutritionist, co-creating achievable and sustainable solutions using evidence-based research combined with traditional herbal medicine. She believes small changes create big impact.

Episode content is for educational and entertainment purposes only and is not a substitute for personalised professional advice.

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Peptides are everywhere right now. Your feed, your group chat, your friend who swears by them. But almost nobody is explaining what they actually are, or how far the evidence has really come.

In this Sunday Best Bits, Cassie is joined by Dan Sipple, the functional naturopath, for the conversation that cuts through the noise. What peptides actually are, why the research is younger than the marketing suggests, and the misconception Dan is seeing most in the metabolic space.

It's a short one. Under ten minutes. But it might change how you read the next peptide post that lands in your feed.

In this episode:

• What peptides actually are, in plain language, and why some are made by your own body
• Why Australia's regulation of peptides sits differently to much of the world
• Where the human research is really up to, and why so much of the existing data traces back to Europe and Russia in the 1970s and 80s
• The thymus, and the little-known role it plays in telling your immune system what to attack and what to leave alone
• T regulatory cells, why they're often low in autoimmunity, and where peptides may fit in the future
• Dan's honest answer on whether peptides are being oversold
• Why peptides are better thought of as short and sharp rather than long-term
• The risks that come with staying on them too long
• The biggest misconception Dan is seeing right now in the metabolic space, and what he's observed when people come off

The full conversation with Dan Sipple on gut health, autoimmunity and peptides is available now. Search In With Cassie wherever you're listening.

Connect with Dan Sipple

About Cassie:

Cassie Davenport is a degree-qualified naturopath and nutritionist, co-creating achievable and sustainable solutions using evidence-based research combined with traditional herbal medicine. She believes small changes create big impact.

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

Website: https://www.cassiedavenport.com.au/

Please note:

Episode content is for educational and entertainment purposes only and is not a substitute for personalised professional advice.

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

Website: https://www.cassiedavenport.com.au/

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Period pain is common but it does not make it normal. In this week's Sunday's Best Bits, Cassie unpacks the luteal phase, why the week before your period can feel like hell week, and what your body is actually trying to tell you.

If you have ever written off the week before your period as just something you have to get through, this one is for you.

In this week's Sunday's Best Bits, Cassie revisits the luteal phase from the hormones and cycle syncing episode. It is the phase most women feel the most and understand the least. The irritability, the broken sleep, the sugar cravings, the sense that everything is suddenly too much. None of that is weakness. It is neurobiology, and it is your body giving you feedback.

Cassie walks through what is actually happening hormonally in the two halves of your luteal phase, why your capacity genuinely drops in the back half, and how to adjust your training instead of pushing through. She also explains why 10 days is the number to know if you are tracking your cycle for fertility, and what your cervical mucus is telling you at this point in the month.

Then she busts the myth she says she bursts most often in clinic. Period pain may be common, but it is not normal, and there is usually a lot that can be done about it.    Listen to the full episode 

In this episode:

• What is happening hormonally in your luteal phase, and why Cassie splits it into two
• Cervical mucus changes after ovulation and what they mean
• Why your luteal phase should be at least 10 days, and what a longer one might be telling you
• Why the last five to seven days before your period feel so much bigger
• How to train through the luteal phase without pushing your body into injury
• Why walking is not failure
• The difference between what is common and what is actually normal
• Hell week, PMDD, and why you should not have to white knuckle through it
• Period pain is common, but it is not normal

Work with Cassie:

If you are in a tricky season with your hormones and you would like some support untangling what your body is throwing up as feedback, Cassie offers one on one consultations. Email to arrange a free discovery call and make sure she is the right fit for you.

Cassie Davenport is a degree-qualified naturopath and nutritionist, co-creating achievable and sustainable solutions using evidence-based research combined with traditional herbal medicine. She believes small changes create big impact.

Instagram: https://www.instagram.com/cassiedavenport_in
Website: https://www.cassiedavenport.com.au/

Episode content is for educational and entertainment purposes only and is not a substitute for personalised professional advice.

Instagram: https://www.instagram.com/cassiedavenport_in
Website: https://www.cassiedavenport.com.au/

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Somewhere along the way we decided that looking after ourselves is something we get to do once everything else is sorted. Once the baby sleeps. Once they start school. Once the ducks are finally in a row.

In this week's Sunday's Best Bits, Cassie revisits her conversation with personal trainer, Pilates instructor and former Peaches Pilates owner Bec Chidiac, and it is one of the most honest discussions this season about why women wait, and what it costs us.

Bec doesn't talk about strength training the way most of the internet does. There's no bouncing back, no snapping back, no getting your body back. Instead she talks about building a body that carries you through your day, walking a little taller, feeling stronger while lifting your kids and carrying the groceries up. And she's clear that starting doesn't have to mean walking into a gym. Sometimes the first step is booking in with a naturopath, getting your bloods done, and finding out where you're actually depleted before you ask your body to do anything more.

In this episode

• Why strength training after birth is about rebuilding trust with your body, not regaining control over it
• What to do first if you're feeling disconnected, depleted or unsure whether your body is ready
• Why feeling safe matters more than feeling motivated
• The belief Bec wants to dismantle: waiting to be out of a season before you start one
• Where the conditioning comes from, and why our mothers had no concept of "me time"
• The identity shift after children that nobody warns you about
• Why comparing your present self to a past version is where the suffering starts
• Setting expectations for the season you're actually in, not the life you had before it

Listen to the full conversation here

This is a highlight from Cassie's full conversation with Bec Chidiac, where they go much deeper into where to start with strength training, moving with your cycle rather than against it, the toddler years, and Bec's practice of catching glimmers in the middle of the chaos. The link to the full episode is in the show notes.

Connect with Bec on IG 

About Cassie

Cassie Davenport is a degree-qualified naturopath and nutritionist, co-creating achievable and sustainable solutions using evidence-based research combined with traditional herbal medicine. She believes small changes create big impact.

Instagram: https://www.instagram.com/cassiedavenport_in
Website: https://www.cassiedavenport.com.au/

General information disclaimer

Episode content is for educational and entertainment purposes only and is not a substitute for personalised professional advice.

Instagram: https://www.instagram.com/cassiedavenport_in
Website: https://www.cassiedavenport.com.au/

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Losing 15 kilos in eight weeks sounds impressive BUT what actually happens inside the body during rapid weight loss is a very different story, and it is the reason so many women find that dieting gets harder every single time they try.

In this Sunday's Best Bits, Cassie unpacks why restriction so often backfires. She walks through the spring analogy, a way of understanding what happens when you cut calories, skip meals, ignore hunger and over train to burn off food. The spring can stay compressed for a while. It looks controlled, it looks disciplined, it even gets praised. But pressure builds underneath, and when it releases, it overshoots.

Cassie then breaks down the numbers and talks about a woman who loses 15 kilos on an eight week challenge. What looks like a "win" on the scale involves a significant loss of lean muscle tissue, which lowers how much energy the body uses at rest and makes the weight far more likely to return. It is the same pattern behind the dramatic transformations we all watched on television and the regain that followed.

The takeaway is not that goals are the problem. It is that the method has to match the life you actually want to live. Sustainable change is built on consistency, not intensity.

In this episode:

• Why the effort, burnout, guilt, restart cycle is neurological as well as physical
• The spring analogy and why the rebound gets stronger every round
• What people actually mean when they say a metabolism has slowed down
• What rapid weight loss costs in lean muscle, and why that matters long term
• Restriction as a predictor of future weight gain
• The fighter jet analogy from James Clear's Atomic Habits, and why a few degrees changes where you land

Want the full conversation?

This mini is pulled from one of the most played episodes of In With Cassie, The Problem With Challenges. In the full episode Cassie covers what draws us to the six, eight and twelve week challenge in the first place, and then walks through the ten pillars of sustainable change, including protein and fibre targets, why strength training is non negotiable for ovulating women, sleep, stress and how to stay consistent rather than perfect. Head to the show notes for the link and listen to the full episode next.

Connect with Cassie

If something here resonated, Cassie's DMs are always open. And if someone came to mind while you were listening, please share this episode with them.

Instagram: https://www.instagram.com/cassiedavenport_in
Website: https://www.cassiedavenport.com.au/

About Cassie

Cassie Davenport is a degree-qualified naturopath and nutritionist, co-creating achievable and sustainable solutions using evidence-based research combined with traditional herbal medicine. She believes small changes create big impact.

Instagram: https://www.instagram.com/cassiedavenport_in
Website: https://www.cassiedavenport.com.au/

General information disclaimer

Episode content is for educational and entertainment purposes only and is not a substitute for personalised professional advice.

Instagram: https://www.instagram.com/cassiedavenport_in
Website: https://www.cassiedavenport.com.au/

Write a message…

If you have ever been handed a little brown bottle by a naturopath, shot it back with a mouthful of juice and wondered what on earth was actually in it, this episode is your answer.

Cassie takes you behind the dispensary bench to unpack what herbal medicine really is, how plants create a physiological effect in the body, and why two women describing the exact same symptom will almost never walk out with the same formula.

This is the conversation for anyone who has said "I tried echinacea and it didn't work," anyone parenting a child who seems to bring home every virus going around, and anyone running on an empty tank while their brain schedules a board meeting at 10:47pm.

In this episode:

• What herbal medicine actually is and why plants have chemistry
• Constituents explained simply, using coffee, peppermint and ginger as everyday examples
• Why the botanical name matters, and the difference between genus and species
• Why the plant part, the preparation and the dose all change the outcome
• The herbal orchestra: how constituents work synergistically rather than in isolation
• Why naturopaths rarely prescribe a single herb in a single bottle
• Three women, one word (stressed), three completely different formulas
• Vitality and what Cassie is really assessing beyond the presenting symptom
• Why "boosting" a child's immune system is the wrong goal, and what to look for instead
• Recovery, resilience and the difference between two children who are both "always sick"
• Does natural automatically mean safe? The honest answer
• Three immune and respiratory herbs Cassie loves working with for kids
• Three nervous system herbs she loves for overwhelmed mums, and why they are not interchangeable

Immune and respiratory support for children: Echinacea purpurea, Elderberry (Sambucus nigra), Pelargonium (Pelargonium sidoides)

Nervous system support: Passionflower (Passiflora incarnata), Lemon Balm (Melissa officinalis), American Skullcap (Scutellaria lateriflora)

These are shared as general education only. They are not recommendations and they are not appropriate for everyone.

Herbal medicine is not a shopping list. The species matters, the plant part matters, the constituents matter, the dose matters, the evidence matters, and most importantly the person taking it matters.

Work with Cassie

If this episode has you wondering whether herbal medicine could support you or your family, Cassie offers one on one consultations and a complimentary call to check she is the right fit for you. 

Got a topic you would love covered? Send Cassie a DM

If this episode landed, please follow the podcast and forward it to another mum navigating a recurring snotty nose or a frazzled nervous system, or both.

Cassie Davenport is a degree qualified naturopath and nutritionist who co-creates achievable and sustainable solutions with her clients. Her work brings together evidence based research and traditional herbal medicine, grounded in the belief that small changes create big impact.

Connect with Cassie on Instagram
Or Visist her Website for more info 

Disclaimer

The content of this episode is for educational and entertainment purposes only and is not a substitute for personalised professional advice. Herbal medicine can interact with medications and is not appropriate for everybody. If you are pregnant, breastfeeding, seeking support for a child, or managing a health condition, please consult a degree qualified practitioner.

In case nobody has told you today, your body is not broken. It might just need a different kind of support.

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Two mornings. Same tasks. Same 8:30 deadline. Completely different mum.In this on the fly solo episode, Cassie unpacks something she has coined life tempo, the pace, pressure and urgency underneath your days. Not how much you are doing, but how fast and how hard you are having to move to get it done.

Because we are not just managing tasks as women and as mothers, we are managing tempos. And nobody ever taught us how to choose one.

Cassie shares the moment on the edge of her son's bed that started this whole conversation, why the shoes coming off for the fourth time was never really about the shoes, and why sometimes the answer is not another breathing exercise but a proper look at the environment we are asking our nervous systems to function within.

This one is for the woman who has not stopped moving all day and still feels behind.

In this episode we cover

What life tempo actually means and why it is different to being busy
 The soundtrack question that helps you name your current tempo in seconds
 Why two identical mornings can feel completely different
 Nervous system capacity and why it changes season to season
 The signs your tempo has outgrown your capacity, including irritability, decision fatigue, feeling touched out and snapping then immediately feeling guilty
 Why regulation tools alone are not always the answer
 What different seasons actually require, from postpartum to grief to a child starting school
 Small, practical ways to turn the tempo down without overhauling your life
 Why tempo does not always have to mean slow
 The one question to ask yourself tomorrow morning before you reach for the to do list

The question to sit with

Not what do I want to achieve. Not what should the routine look like. But how do I want an ordinary Tuesday to feel? And then, does the way I am currently structuring my life give me the best chance of feeling that way?

Mentioned in this episode

The Second Serve, the cookbook Cassie has written with Libby, built around one meal that becomes tomorrow's meal, with every night two dinner taking under 30 minutes. Coming later this year. Join the wait list and follow along here: https://www.instagram.com/thesecondserve

Loved this episode?

If someone came to mind while you were listening, please forward it to them. It genuinely helps get this message to the women who need it most.

Have a topic you would like Cassie to cover? Slide into her DMs on Instagram.

And if this landed and you are in a tricky season and want some extra support, you do not have to figure it all out on your own. Email Cassie for a complimentary discovery call so she can make sure she is the right fit for you.

Connect with Cassie

Instagram: https://www.instagram.com/cassiedavenport_in
Website: https://www.cassiedavenport.com.au/
The Second Serve: https://www.instagram.com/thesecondserve

About Cassie

Cassie Davenport is a degree qualified naturopath and nutritionist who works with women to co-create achievable and sustainable solutions. Combining evidence based research with traditional herbal medicine, Cassie believes small changes create big impact.

Disclaimer

The information shared in this episode is for educational and entertainment purposes only and is not a substitute for personalised professional advice. Please consult your own qualified healthcare practitioner regarding your individual circumstances.

In case nobody has told you today, you don't have to earn a slower pace by reaching breaking point first. You're allowed to choose the tempo of your life.

This season of In With Cassie is The Evolution of You, and this episode is part two of Cassie's conversation with Mel from the Body Intuition Collective. If you have not listened to part one yet, go back and start there, because the two build on each other.

In this conversation you will learn how interoception can look different in neurodivergent people, and why a child who cannot sit still may actually be more tuned in to their body than the adults around them. Mel explains how proprioception and vestibular processing work alongside interoception, and why context is everything when you are trying to interpret what your body is telling you.

There is a rapid fire round at the end that you do not want to miss.

What You Will Learn in This Episode

How interoception presents differently in people with ADHD and autism, and why society often teaches children to override their body signals

The difference between interoception, proprioception and vestibular processing, and how all three work together

Why you might struggle to name an emotion when you cannot interpret the physical sensation underneath it

Mel's four step framework: notice, interpret, regulate, align

Why context is the cause, not the desk you are sitting at

How to build emotional vocabulary in yourself and your children beyond happy, sad and angry

What it means when a child seeks crashing, spinning, heavy lifting or weighted blankets, and how to respond

The three questions to ask yourself when you have no idea what your body is telling you

Breathwork options including box breathing, the physiological sigh and humming for vagal tone

Why movement, even shoulder rolls between meetings, tells your body it is safe

The biggest misconception about interoception, and why it is trainable at any age or life stage

Why your body will eventually choose rest for you if you do not choose it yourself

About Mel and the Body Intuition Collective

Mel is a physiotherapist and the founder of the Body Intuition Collective. Her foundational interoception and recalibration programs are built on a simple but powerful belief, that our bodies are not working against us, they are constantly communicating with us. The more we learn to listen, the better equipped we are to navigate stress, hormonal changes and life transitions with greater clarity, confidence and self compassion.

Connect with Melissa here on Instagram
Website: bodyintuitioncollective.com.au

Connect with Cassie

If there is a friend or someone you know who would benefit from this conversation, please forward this episode. It helps us immensely to get the message out.

If you have a topic you would like to talk to Cassie about, head over to Instagram and slide into her DMs 

If this lands for you and you feel like you are in a tricky season and you would like some extra support, you do not have to figure this out on your own. Cassie offers one on one consults. Email for a free discovery call to make sure she is the right fit for you.

Cassie Davenport is an experienced and degree qualified naturopath and nutritionist. Cassie is passionate about co-creating achievable and sustainable solutions with her clients. Her approach involves combining the latest evidence based research with traditional herbal medicine methods and believes small changes can create a big impact.

The information shared in this episode is general in nature and is intended for educational and entertainment purposes only. It is not a substitute for personalised medical, nutritional or therapeutic advice. Cassie is not responsible for any actions taken based on the content of this episode. Always consult a qualified health professional before making changes to your health, diet or lifestyle.

If you loved this episode, follow Cassie on Instagram HERE for more, and HERE to learn more about working with Cassie one-to-one.

This season is about the evolution of you, and this episode is part one of a two part conversation with Melissa Lever from the Body Intuition Collective.

Melissa is a physiotherapist with 20 years of experience, a Pilates instructor, a clinic owner and a mum of three. Through her work she brings together the science of physiotherapy with the world of interoception, our eighth sense and our body's internal communication system.

In this episode you will learn what interoception actually is, how most of us were taught to override it from childhood, and why that override becomes unsustainable during hormonal transitions like puberty, pregnancy, postpartum and perimenopause. Melissa explains what she sees in the clinic when people push through for too long, how the vagus nerve carries most of its messages from the body up to the brain rather than the other way around, and why singing and humming are more powerful than you think.

You will also get three simple questions you can ask yourself in two minutes to start rebuilding trust with your body, no matter how busy your season is.

If you are missing a village, you are in the right place.

What You Will Learn in This Episode

What interoception is, and where it sits alongside your five senses, proprioception and vestibular processing

Why we are born with interoception and how life teaches us to override it, from classrooms to clean plate rules

The physical signs of poor interoception that show up in a physio clinic, including neck tension, lower back pain and injuries

Why all or nothing eating and rigid food rules can be an interoception issue, not a willpower issue

How hormonal transitions change the way your body signals, and why signals get louder rather than quieter

Why estrogen affects far more than reproduction, including your heart, bones, muscles, mood, brain and even your hearing

How constantly putting others first teaches your brain to only speak up at the extreme

Why eating within the first hour of waking is a message to your body that it is safe and held

The real cost of pushing through a deadline season, and how to protect yourself while you do it

The three questions that take two minutes and rebuild body trust over time

How to listen to your body without becoming hyper vigilant about every sensation

Why tracking devices can turn body awareness into another to do list

The vagus nerve explained, and why humming and singing reset your nervous system

How your regulation shapes your household, your children and your team

Why interoception directly affects decision making, and its link to gut feeling

Connect With Cassie HERE

Book a session with Cassie HERE

Connect with Melissa HERE

Cassie Davenport is an experienced and degree qualified naturopath and nutritionist, Cassie is passionate about co-creating achievable and sustainable solutions with her clients. Her approach involves combining the latest evidence based research with traditional herbal medicine methods and believes small changes can create a big impact.

The information shared in this episode is general in nature and is intended for educational and entertainment purposes only. It is not a substitute for personalised medical, nutritional or therapeutic advice. Cassie is not responsible for any actions taken based on the content of this episode. Always consult a qualified health professional before making changes to your health, diet or lifestyle. If you loved this episode, follow Cassie on Instagram HERE for more, and HERE to learn more about working with Cassie one-to-one.

Gut health, autoimmunity and peptides are three of the most talked about topics online right now, and three of the most oversimplified. In this episode of In With Cassie, naturopath and clinical nutritionist Cassie Davenport is joined by Dan Sipple, The Functional Naturopath, to unpack what is actually happening inside your body and what the internet keeps getting wrong.

Dan is a qualified naturopath, nutritionist and herbalist with a Bachelor of Health Science, and his clinical focus spans the gut microbiome, hormone optimisation, autoimmune disease, stealth infection, immunity and anti-ageing medicine. He brings both practitioner expertise and lived experience, having been diagnosed with coeliac disease at 18.

Together they explore why 1 in 20 Australian adults live with an autoimmune condition, why around 75 percent of those people are women, and what is driving the global rise in more than 100 recognised autoimmune conditions.

You will learn why gut symptoms are not just about bloating and bowel habits, how stress chemistry physically damages the gut wall, why the vagus nerve matters more than you think, and what the science actually says about parasite cleanses, gluten and the peptide boom.

If you have ever felt overwhelmed by conflicting health information online, this conversation will help you feel clearer, calmer and far more informed.

In this episode you will hear about

Why gut health shows up in the brain, mood and metabolism, not just digestion

How stress hormones make the gut wall more permeable and why cortisol resistance matters

The role of the vagus nerve in gut function and why infections can hijack it

Why women carry a higher autoimmune risk and what actually drives it

What to do in the 12 to 18 months before pregnancy to lower your risk

The parasite cleanse trend and why it is the most misunderstood thing online right now

Butyrate producers, commensal bacteria and why killing everything is not the answer

Gluten, coeliac disease and the three month experiment Dan recommends for autoimmune patients

Sleep as the most overlooked foundation in autoimmunity

Peptides explained simply, what the evidence actually shows, and why GLP-1s are being overused

Why empowerment is the first intervention, not the last

Connect with Dan Sipple

Instagram: @the.functional.naturopath

New patient enquiries are open with a current wait list of approximately two to three months.

Connect with Cassie

Instagram: @cassiedavenport_naturopath

Learn more about Cassie here one to one consultations are available.