The How to Take Care of Yourself Podcast

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: [email protected]

🌱 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

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 [email protected] 

• 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. 💜

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.