The How to Take Care of Yourself Podcast

Veronica Wolff-Casey
  • 5.0 (8)
  • Alternative Health
  • Updated Weekly

✨ 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. When Health Advice Becomes Noise: Why Observation Matters More Than Information

    3d ago

    When Health Advice Becomes Noise: Why Observation Matters More Than Information

    What do you do when every health expert sounds convincing, every philosophy has evidence, and every corner of the internet is yelling something different? Eat more plants. Avoid all plants. Count calories. Calories don’t matter. Fast. Don’t fast. Lift weights. Don’t stress your nervous system. Do the cold plunge. Don’t overdo stress. At some point, health advice starts sounding less like science and more like competing religious denominations. In this episode, I’m talking about the real crisis underneath so much modern health confusion: not a lack of information, but a lack of discernment. Most people are drowning in health information. Podcasts, books, YouTube, Instagram, Facebook groups, lab testing, continuous glucose monitors, AI, and experts everywhere. But information is not wisdom. Information is not discernment. And information is definitely not the same thing as observing what is actually happening in your own body. I also share more of my own story, including how I had to stop defending the theories I believed in and start telling the truth about what my body was showing me. Sugar, carbohydrates, seed oils, anxiety, digestion, sleep, hives, restless body symptoms, all of it. My body was giving me information long before I was willing to fully listen. This episode is about the difference between certainty and truth. Certainty feels clean and safe. Truth can be inconvenient, annoying, and rude as hell. But truth is where healing starts. Because eventually every theory runs into reality. And reality always wins. In this episode, I talk about: • Why modern health confusion is really a discernment crisis • The problem with having too many experts and too many opinions • How choice overload creates anxiety and paralysis • Why Ayurveda’s greatest gift may be its emphasis on observation • The danger of outsourcing all your body awareness to trackers and devices • Why changing 15 things at once makes it hard to know what actually helped • My own experience with anxiety, depression, constipation, sugar, seed oils, and carbohydrate intolerance • How health identities can block honest self-observation • Why certainty protects the ego, but truth requires curiosity • Three questions to ask when you’re trying to figure out what is actually happening in your body Questions for honest self-observation: 1. What actually happened? 2. How do I know? 3. What evidence would change my mind? The goal is not to know everything. The goal is not to find the perfect diet. The goal is not to find the perfect theory. The goal is to become the kind of person who can observe honestly. If you’re overwhelmed by conflicting health advice and you want help understanding what is actually happening in your body, you can find me here: Website: www.veronicawolffcasey.com Newsletter: Sign up through my website Podcast: Subscribe wherever you listen Work with me: Visit my website for current offerings Please like, subscribe, and share this episode with someone who is tired of being confused by health advice and ready to start paying attention to reality. Chapters: 00:00 When Certainty Isn’t the Same as Truth 00:57 Why Health Advice Has Become So Damn Noisy 04:17 The Modern Health Crisis Is a Discernment Crisis 09:17 Too Many Experts, Too Many Opinions, Not Enough Observation 15:32 Why Your Body’s Evidence Matters More Than Somebody’s Theory 22:16 When Health Choices Become Identity 27:27 Three Questions That Cut Through the Noise 31:35 Stop Arguing With Reality and Start Observing Honestly #MetabolicHealth #Ayurveda #HealthAdvice #NutritionConfusion #SelfObservation #CarbIntolerance #Keto #Carnivore #MetabolicReset #HowToTakeCareOfYourself #VeronicaWolffCasey

    33 min

  2. Jun 4

    Not All Paths Are Created Equal with Sindry Cosgrove

    In this deeply honest conversation, Veronica sits down with yoga therapist and wellness educator Sindry Cosgrove to talk about aging, chronic pain, individuality, resilience, and what happens when the mainstream wellness narrative no longer works. What began as a response to Veronica’s February Facebook post about “not performing wellness anymore” becomes a rich exploration of healing outside the box. Together, they unpack the cultural conditioning around aging, why so many people quietly give up on feeling better, and the importance of self-study, experimentation, and learning how to actually listen to your body. Sindry shares her personal journey through decades of unexplained pain, discovering non-celiac gluten intolerance after years of being dismissed by doctors, and how dietary changes radically transformed both her health and her daughter’s life. This episode is for anyone who has ever felt exhausted, inflamed, confused, unseen by the wellness industry, or afraid that they’ve somehow “failed” at health. You are not broken. But you may need a different path. ⸻ About Sindry Cosgrove Sindry Cosgrove is the founder of Alchemical Yoga Therapy LLC, DBA Cetana Yoga. Her work focuses on facilitating inner transformation by prioritizing each person’s unique physiological response over rigid, one-size-fits-all wellness systems. Blending science, intuition, movement, and deep listening, Sindry helps people reconnect with themselves through modalities including: • Yoga Therapy • Ayurvedic Health Counseling • Functional Movement • Somatic Practices • End-of-Life Care Counseling Her work centers especially around helping older adults rediscover vitality, agency, and possibility in a culture that often writes them off too soon. Connect with Sindry: Website: https://www.alchemicalyogatherapy.com Facebook: https://www.facebook.com/CetanaYoga Instagram: https://www.instagram.com/wishing4wisteria Chapters: 00:00 Introduction: “I’m Not Interested in Performing Wellness Anymore” 02:23 Meet Sindry Cosgrove 04:59 Why Working with Seniors Changed Everything 07:48 Aging, Autonomy, and the Wellness Industry 10:57 The Dangerous Story We Tell About Getting Older 13:37 Why So Many People Quietly Give Up on Feeling Better 16:46 Community, Curiosity, and Staying Engaged With Life 19:46 Accepting Where You Are Without Becoming a Victim 22:25 Resilience, Ownership, and the Loss of Agency 25:27 Why Experimentation Matters More Than Wellness Rules 28:22 Modern Life, Technology, and the Loss of Balance 30:01 Gluten Intolerance, Chronic Pain, and Being Dismissed by Doctors 36:34 What Happens When You Finally Find the Real Problem 40:18 Inflammation, Food, and Learning What Your Body Can’t Tolerate 46:34 Food Attachment, Identity, and the Fear of Change 51:34 The Ripple Effect of Healing Yourself 54:16 Self-Discovery, Individuality, and Finding Your Own Path 55:12 What Sindry Learned From the Food She Eats 56:44 Joy, Cartwheels, and Staying Playful as We Age 58:52 Final Thoughts: You Are Not Broken Connect with Veronica: Website: https://www.veronicawolffcasey.com YouTube: https://www.youtube.com/@theveronicawolffcasey Instagram: https://www.instagram.com/theveronicawolffcasey If this episode resonated with you, please like, subscribe, and share it with someone who needs to hear it. Legal Disclaimer: The information shared in this podcast is for educational purposes only and is not intended as medical advice, diagnosis, or treatment. Always consult your qualified healthcare provider before making changes to your diet, supplements, medications, or lifestyle.

    1h 1m

  3. May 14

    The Metabolic Truth About Fiber, Carbs & Moderation

    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

    31 min

  4. Apr 30

    THE BETRAYAL I RARELY SAY OUT LOUD (Even to My Ayurvedic Colleagues)

    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. 💜

    38 min

  5. Apr 14

    What if everything you’ve been told about nutrition is wrong?

    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.

    30 min

  6. Mar 31

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

    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 responding01:05 – Doing everything “right” but feeling worse02:30 – Puffiness, fatigue, and food cravings explained04:15 – The loneliness of being stuck05:20 – Food addiction and the sugar cycle07:10 – The “4pm crash” and losing control around food08:45 – Why cravings are not a character flaw10:00 – The fiber myth (and why it can backfire)11:45 – The “balanced plate” problem13:15 – Why moderate carbs don’t work for everyone14:45 – Insulin and why fat loss is blocked16:00 – Glucose vs fat as fuel (paper fire vs oil lamp)17:10 – Why keto / carnivore approaches can work18:15 – A simple 3-day experiment to try19:10 – 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.

    20 min

  7. 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

  8. 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
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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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