The How to Take Care of Yourself Podcast

Veronica Wolff-Casey
  • 5.0 (8)
  • ALTERNATIVE HEALTH
  • UPDATED BIWEEKLY

✨ 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!

  1. 09/22/2025

    Rest Is Medicine: The Power of Restorative Yoga with Gail Grossman

    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

    37 min

  2. 07/28/2025

    Walking My Talk: Why There’s No Full Episode This Week (and an Invitation to Go Deeper)

    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. 💜

    8 min

  3. 07/14/2025

    Insulin Resistance & the Stress Connection

    🎧 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.

    29 min
  4. Insulin Resistance: The Silent Metabolic Saboteur

    06/30/2025

    Insulin Resistance: The Silent Metabolic Saboteur

    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.

    27 min

  5. 06/09/2025

    Healing Through Touch: The Power of Reflexology with Dr. Njideka Olatunde

    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

    1 hr

  6. 05/19/2025

    How to Keep Going When You’re Running on Fumes with Alina Calinescu

    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

    57 min

  7. 05/05/2025

    Resilience, Ayurveda & the Nervous System with Kristen Timchak

    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: Website: nourishednervoussystem.com Instagram: https://www.instagram.com/nourishednervoussystem/ Podcast: The Nourished Nervous System: https://www.buzzsprout.com/2204728/episodes Free Resource: https://www.nourishednervoussystem.com/weekend-nervous-system-reset

    45 min

  8. 04/21/2025

    Healing Through Ayurveda & Listening to Your Body with Rianne Wolswinkel

    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

    58 min
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Ratings & Reviews

5
out of 5
8 Ratings

About

✨ 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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