RISE ABOVE FIBRO | Fibromyalgia Support, Holistic Wellness, Empowered Living

Hello Friends! Today we're exploring the often-overlooked connection between fibromyalgia, chronic headaches, and vestibular challenges like dizziness and balance issues. Research shows these symptoms aren't "all in your head"—they're measurable, neurologically linked, and far more common than most people realize. In this episode, we cover what the science says about why these symptoms occur together, how they're connected to nervous system dysregulation, and practical daily and weekly routines that can help reduce symptom intensity and create more stability. YOUR HOMEWORK: Start your morning with a 3-5 minute nervous system reset before diving into your day. Try slow breathing, gentle stretching, or simply sitting in natural light. This small practice signals to your brain that you are safe and can help set a calmer baseline for the rest of the day. RESOURCES + LINKS: Neurocycle (brain retraining program) The Gupta Program (limbic system retraining) Episode 3: Spoon Theory (referenced in this episode) The Body Keeps Score by Bessel van der Kolk, M.D. Consider consulting a vestibular physical therapist if dizziness has become frequent Explore neuro-optometry if visual symptoms are severe My favorite coffee creamer! Work with me 1:1 here Subscribe to my Substack newsletter Let’s connect on Instagram Let's connect on Facebook DISCLAIMER: The information shared on this podcast is for educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. Always consult your licensed healthcare provider before making any changes to your health or treatment plan, as they understand your individual needs and medical history.

In this episode, we explore the powerful connection between blood sugar regulation and fibromyalgia—and why managing glucose levels could be one of the most impactful steps you can take to reduce pain, boost energy, and improve your overall quality of life. HIGHLIGHTS: The Glucose-Pain Connection: Chronic pain activates your stress response, creating a feedback loop between pain and blood sugar Autonomic Dysfunction: Dysautonomia makes blood sugar responses unpredictable in fibro patients The Sleep-Glucose Cycle: Poor sleep worsens blood sugar control, and unstable blood sugar disrupts sleep Real-Life Symptom Impact: Blood sugar swings cause afternoon crashes, brain fog, increased pain, and restless nights Long-Term Health Risks: Uncontrolled blood sugar increases dementia risk (56-73%), heart disease, nerve damage, and worsening symptoms Lab Markers That Matter: Functional optimal ranges (fasting glucose 75-85 mg/dL, A1C 4.8-5.3%) catch dysfunction early There Is Hope: Blood sugar dysregulation is a reversible pattern—small, consistent changes create measurable improvements. KEY TAKEAWAY: Blood sugar dysregulation isn't just a metabolic issue—it's a nervous system, hormonal, inflammatory, and whole-body issue. But the good news? Most of this is reversible with consistent, supportive changes. TAKE ACTION THIS WEEK: Request your recent bloodwork and compare your numbers to functional optimal ranges Journal about how you feel after meals—tracking crashes, cravings, and energy patterns Commit to one sleep-supportive change to create a foundation for better glucose control COMING NEXT WEEK: Part 2 of this series will cover exactly what you can do to support your body's insulin sensitivity and use glucose effectively as fuel. REMEMBER: Your body isn't working against you. It's waiting for safety, consistency, and stability so it can recalibrate. You have more control than you think. RESOURCES & LINKS What is A1C? Blood Sugar Questions Every Fibro Warrior Should Ask Learn more about the magic of Hugh & Grace with a simple 3-step routine. Check out the Manta Sleep Mask and other sleep tools mentioned in the episode. Consult with a healthcare provider before starting any new supplement routine or implementing any tips related to lowering blood sugar. Thank you for tuning into this episode of Rise Above Fibro. I hope you feel a little more empowered and a lot less alone. Remember, you're not just surviving—you're rising. Until next time, take care and keep thriving, my friend! If this episode resonated with you, please consider leaving a review or sharing it with someone who may need to hear it. Together, we're creating a supportive, empowering space for the fibromyalgia community. --- Disclaimer: While we strive to provide valuable information, this podcast is intended for educational purposes only and should not be used as a substitute for professional medical advice. Always consult with your licensed healthcare providers before making any changes to your treatment plan, as they understand your unique situation and medical history.

Did you know that improving your sleep could be the single most transformative step you take for your health and wellness? In today's episode, we're diving deep into the secrets of exceptional sleep—habits, routines, and nutrition that can help you wake up feeling refreshed, restored, and ready to take on the day. Whether you're dealing with chronic pain, fibromyalgia, or want to feel your best, this episode is packed with actionable tips you won't want to miss. Let's unlock the power of better sleep together! From creating the perfect bedtime routine to understanding the role of nutrition and supplements, this episode is packed with actionable tips to help you achieve better, more restorative sleep. Whether you're managing fibromyalgia, hormone imbalances, or chronic pain, you'll discover how small, intentional changes can make a big difference. HIGHLIGHTS Why quality sleep is non-negotiable for those managing chronic pain and fibromyalgia The top 10 science-backed bedtime habits to improve sleep quality, including: Powering down screens at least 60 minutes before bed Creating a consistent sleep-wake schedule Keeping the bedroom cool, dark, and quiet Practicing gratitude or journaling to reduce nighttime anxiety How gentle evening movement and meditation can help regulate cortisol and prepare your body for rest The role of nutrition and supplements in supporting sleep, including the benefits of magnesium, passionflower, and lemon balm Tools and gadgets to enhance your sleep environment, such as weighted blankets, white noise machines, and light-based alarm clocks The surprising benefits of adding plants like Snake Plants, Peace Lilies, and Pothos to your bedroom for better air quality and relaxation Timing your supplements and daily habits to align with your body's natural rhythms Practical tips for designing a bedtime routine tailored to your unique needs RESOURCES & LINKS Learn more about the magic of Hugh & Grace with a simple 3-step routine. Check out the Manta Sleep Mask and other sleep tools mentioned in the episode. Consult with a healthcare provider before starting any new supplement routine. Thank you for tuning into this episode of Rise Above Fibro. I hope you feel a little more empowered and a lot less alone. Remember, you're not just surviving—you're rising. Until next time, take care and keep thriving, my friend! If this episode resonated with you, please leave a review or share it with someone who might need to hear it. Together, we're creating a supportive, empowering space for the fibromyalgia community. If this episode resonated with you, please leave a review or share it with someone who might need to hear it. Together, we're creating a supportive, empowering space for the fibromyalgia community. Disclaimer: While we strive to provide valuable information, this podcast is for educational purposes only and should never replace professional medical advice. Always consult with your licensed healthcare providers before making any changes to your treatment plan, as they understand your unique situation and medical history.

Today's episode of Rise Above Fibro explores an essential topic for us ladies, regardless of age—menopause. This empowering episode discusses the challenges and strategies for navigating perimenopause to continue to thrive with fibromyalgia. If you're feeling that your symptoms have intensified or you're trying to distinguish between hormonal changes and a flare, this episode is for you. Learn about the importance of self-care, nutrition, and exercise, and how to advocate for your mental and physical health during this transitional phase of life. HIGHLIGHTS: The connection between perimenopause symptoms and fibromyalgia flares. Practical self-care tips, including movement, sleep, and stress management. The role of hormone testing and finding the right healthcare provider. The mental health challenges of midlife and chronic conditions. RESOURCES & LINKS: Dr. Mary Claire Haver's The New Menopause Midi Health: Affordable healthcare for this perimenopause/post-menopause season of life Hydrate & Detox from Hugh & Grace: It's a gamechanger for managing Hot Flashes! My new favorite journal for tracking the little details throughout the day! LET'S CONNECT: Learn more at: cassblashka.co Engage in our Facebook community: Rise Above Fibro Facebook Home Are you looking for help with planning an intentional week? Download the Weekly Intention Planner Check out the Rise Above Fibro Notion Hub. Follow Cass on Instagram and Facebook: @cassblashka Thank you for tuning into this episode of Rise Above Fibro. I hope you feel a little more empowered and a lot less alone. Remember, you're not just surviving—you're rising. If this episode resonated with you, please leave a review or share it with someone who might need to hear it. Together, we’re creating a supportive, empowering space for the fibromyalgia community. Disclaimer: This podcast is for educational purposes only and should never replace professional medical advice. Always consult with your licensed healthcare providers before changing your treatment plan.

In this episode of Rise Above Fibro, we explore the transformative potential of incorporating a yogic lifestyle into managing fibromyalgia symptoms. From gentle yoga practices to mindful breathing, meditation, and Ayurvedic principles, this episode provides actionable insights and practical routines to help you thrive. Discover how yoga can improve pain management, reduce stress, boost energy, and foster a deeper connection with your body. Whether you're new to yoga or a seasoned practitioner, there's something here for everyone. RESOURCES & LINKS: Explore Yin Yoga further: https://www.yogajournal.com/yoga-101/types-of-yoga/yin/ Try a Yin Yoga class with Yoga with Adrienne: https://youtu.be/RQyX48NtDrQ?si=pd048s-hbkX5cRl_ Insight Meditation for Yoga Nidra and an extensive library of free meditations. Discover the Weekly Intention Planner: Download here Explore the Rise Above Fibro Notion Hub: Check it out Follow Cass on Instagram and Facebook: @cassblashka Join our private Facebook group for support: bit.ly/evolvewellco LET'S CONNECT: Learn more at: cassblashka.co Are you looking for help with planning an intentional week? Download the Weekly Intention Planner Check out the Rise Above Fibro Notion Hub. Follow Cass on Instagram and Facebook: @cassblashka Thank you for tuning in to this episode of Rise Above Fibro. I hope you feel a little more empowered and a lot less alone. Remember, you're not just surviving—you're rising. Until next time, take care and keep thriving, my friend! If this episode resonated with you, please leave a review or share it with someone who might need to hear it. Together, we're creating a supportive, empowering space for the fibromyalgia community Disclaimer: This podcast is for educational purposes only and should not replace professional medical advice. Always consult with your healthcare providers before making changes to your treatment plan.

In this episode of Rise Above Fibro, we dive into the fascinating question: Could fibromyalgia be an autoimmune condition? Let's explore recent research that challenges traditional understanding, offering new possibilities for treatment and management. Whether you’re a fibro warrior or someone looking to better understand this complex condition, this episode is packed with valuable information and actionable tips. RESOURCES & LINKS: Learn more at: cassblashka.co Download the Weekly Intention Planner: rise-above-fibro.kit.com Explore the Rise Above Fibro Notion Hub: Notion Link Follow Cass on Instagram and Facebook: @cassblashka Join our private Facebook Group: bit.ly/evolvewellco Recommended Reading: The FibroManual: A Complete Fibromyalgia Treatment Guide for You and Your Doctor by Dr. Ginevra Liptan & The Fibro Food Formula by Dr. Ginevra Liptan TAKE ACTION THIS WEEK: Follow an Anti-Inflammatory Diet: Focus on whole foods, healthy fats, and wild-caught fish. Avoid processed foods and sugar. Track Your Symptoms: Keep a journal of symptoms and triggers to identify patterns. Manage Stress: Practice deep breathing, meditation, or gentle movement daily. Reduce Toxins: Switch to fragrance-free, non-toxic cleaning supplies. Find Support: Join a support group or online community. Build Your Healthcare Team: Work with functional medicine, nutrition, and mental health experts. LET’S CONNECT: Learn more at: cassblashka.com Are you looking for help with planning an intentional week? Download the Weekly Intention Planner Check out the Rise Above Fibro Notion Hub. Follow Cass on Instagram and Facebook: @cassblashka Join our private Facebook Group: bit.ly/evolvewellco Thank you for tuning in to this episode of Rise Above Fibro. I hope you feel a little more empowered and a lot less alone. Remember, you're not just surviving—you're rising. Until next time, take care and keep thriving, my friend! If this episode resonated with you, please leave a review or share it with someone who might need to hear it. Together, we're creating a supportive, empowering space for the fibromyalgia community Disclaimer: While we strive to provide valuable information, this podcast is for educational purposes only and should never replace professional medical advice. Always consult with your licensed healthcare providers before making any changes to your treatment plan, as they understand your unique situation and medical history.

In this episode of Rise Above Fibro, we explore how creating a purposeful morning routine can set the tone for success and help you achieve your goals. From aligning your routine with your quarterly objectives to incorporating gentle movement and hydration, you'll learn five practical steps to design a morning routine tailored to your unique needs. Whether you're looking to grow in your faith, improve your mental health, or simply start your day with more focus and intention, this episode provides actionable tips to make mornings your favorite time of day. KEY TAKEAWAYS & RESOURCES MENTIONED // Bible App for daily devotionals, guided prayers, and audio Bible options Prayer journals by Val Marie Paper (check availability as the company transitions) Prayer journals from Daily Grace Five-Minute Journal for simple and effective daily gratitude practice Penzu app for digital journaling Hypervolt for percussive therapy to ease morning stiffness and improve mobility TAKE ACTION THIS WEEK // Place a glass of water by your bed tonight and drink it while stretching in the morning. Set your alarm 15 minutes earlier and use the time for a quiet activity you love. Create a dedicated space for your morning routine, whether it's a cozy chair or a cleared-off table. LET’S CONNECT // Learn more at: cassblashka.com Looking for help with planning an intentional week? Download the Weekly Intention Planner Follow Cass on Instagram and Facebook: @cassblashka Thank you for tuning in to this episode of Rise Above Fibro. I hope you feel a little more empowered and a lot less alone. Remember, you're not just surviving—you're rising. Until next time, take care and keep thriving, my friend! If this episode resonated with you, please leave a review or share it with someone who might need to hear it. Together, we're creating a supportive, empowering space for the fibromyalgia community.

In this episode, we explore the powerful connection between nutrition and fibromyalgia symptom management. Learn how to create a whole-food, nutrient-rich diet that supports reduced inflammation, improved energy levels, and less pain. We discuss key strategies, including reducing unhealthy fats and added sugars, the benefits of anti-inflammatory and low-FODMAP approaches, and the importance of supplementation. Walk away with practical tips to enhance your daily routine and take steps toward thriving with fibromyalgia. Key Takeaways // Addressing vitamin deficiencies is crucial - focus on B12, vitamin C, vitamin D, folic acid, magnesium, and melatonin Follow core dietary guidelines: eliminate unhealthy fats, reduce processed foods, choose quality proteins, and minimize gluten, caffeine, alcohol, added sugar, and artificial sweeteners Include tryptophan-rich foods like nuts, grass-fed dairy, wild fish, and free-range chicken to support serotonin production and better sleep Consider working with a holistic nutritionist familiar with both anti-inflammatory and low-FODMAP diets Keep a detailed food and symptom journal Consider an elimination diet under professional guidance. Supplement wisely with options like magnesium, omega-3s, vitamin D, and turmeric Always consult your trusted healthcare provider before beginning a new supplement protocol. Let's Connect // Learn more at: cassblashka.com Looking for help with planning an intentional week? Download the Weekly Intention Planner Follow Cass on Instagram and Facebook: @cassblashka Thank you for tuning into this episode of Rise Above Fibro. I hope you feel a little more empowered and a lot less alone. Remember, you're not just surviving—you’re rising. Until next time, take care and keep thriving, my friend! If this episode resonated with you, would you rate and review it? It's the best way you can help others find it as well. Together, we're creating a supportive, empowering space for the fibromyalgia community.

In this powerful episode of Rise Above Fibro, we explore the intricate connection between trauma, sleep, and fibromyalgia. Discover how past experiences shape our physical health and learn practical strategies to reclaim restful sleep. Through personal stories and evidence-based practices, we'll uncover how addressing emotional well-being and establishing proper sleep hygiene can be game-changers in managing fibromyalgia symptoms. From morning sunlight exposure to evening wind-down routines, you'll learn actionable steps to transform your sleep quality and overall wellness. Whether you're struggling with unresolved trauma or simply seeking better rest, this episode offers hope and practical solutions for your fibro journey. r e s o u r c e s // The Body Keeps Score: Brain, Mind, and Body in the Health of Trauma by Bessel van der Kolk Suicide and Crisis Hotline: call or text: 988 or chat: 988lifeline.org Five Minute Journal The Bible App Meditation Apps: Insight Meditation, Abide Fitness Apps with meditation: PVOLVE, Bodi, Asana Rebel, and more! The Artist’s Way by Julia Cameron Morning Pages Practice Thank you for tuning into this episode of Rise Above Fibro. I hope you feel a little more empowered and a lot less alone. Remember, you're not just surviving—you're rising. Until next time, take care and keep thriving, my friend! If this episode resonated with you, please leave a review or share it with someone who might need to hear it. Together, we're creating a supportive, empowering space for the fibromyalgia community. Learn more at: cassblashka.com Follow on Instagram and Facebook: @cassblashka Disclaimer: While we strive to provide valuable information, this podcast is for educational purposes only and should never replace professional medical advice. Always consult with your licensed healthcare providers before making any changes to your treatment plan, as they understand your unique situation and medical history.

Hello Friend! Get ready to kick the fog to the curb with this episode of the Rise Above Fibro podcast! We're diving into the world of Fibro Fog and how it can feel like your brain's stuck in a haze. You know that feeling when you're searching for words like they're lost socks or when concentration seems as elusive as a unicorn? Yep, we're tackling that head-on! Join me as we explore five amazing strategies that have helped me and countless others slice through the fog and return to feeling like ourselves. From hydration hacks and the magic of meditation to the power of movement and setting tech boundaries, I've got you covered. And, of course, we'll chat about the transformative art of journaling because getting those thoughts out of your head and onto paper is a must! But that's not all! I'll share a bonus tip—the Pomodoro Method—to help you supercharge your productivity. Picture this: focused work sessions with built-in breaks to keep your mind fresh and your to-do list in check. Who knew you could accomplish so much in just 25 minutes? So, grab your favorite cozy drink, settle in, and let's rise above the fog together. Trust me, friend, you don't want to miss this one! RESOURCES & LINKS: Grab my favorite electrolytes: bit.ly/hydrateanddetox Just Ingredients: justingredients.us/collections/electrolytes Water-tracking apps: Waterminder or Plant Nanny Meditation & Fitness: Asana Rebel & BODi Favorite Meditation App: Insight Meditation Tapping Solution Flexibility Yoga (BODi): beachbodyondemand.com PVOLVE: app.pvolve.com Essentrics: essentricstv.com Pomodoro Timer: amazon.com/Rotating-Pomodoro-Minutes-Productivity-Vibration Cube Timer: amazon.com/Pretmess-Time-Management-Countdown LET'S CONNECT: Learn more at: cassblashka.com Follow on Instagram and Facebook: @cassblashka Thank you for tuning into this episode of Rise Above Fibro. I hope you feel a little more empowered and a lot less alone. Remember, you're not just surviving—you're rising. Until next time, take care and keep thriving, my friend! If this episode resonated with you, please leave a review or share it with someone who might need to hear it. Together, we're creating a supportive, empowering space for the fibromyalgia community.

Welcome to Rise Above Fibro! I'm Cass Blashka, and I'm thrilled to share this passion project with you. In this first episode, we dive into the heart of what this podcast is all about navigating life with fibromyalgia, chronic pain, and autoimmune challenges while building a vibrant, joy-filled life. If you're overwhelmed by managing fibromyalgia on your own or struggling with unpredictable flare-ups, this is your safe space. Together, we'll explore practical strategies, uplifting stories, and empowering mindset shifts to help you move from surviving to thriving. This podcast is your weekly dose of mind-body wellness, faith-filled support, and encouragement to live life on your terms. Ready to rise above? Let's begin this transformative journey together! Let’s connect! I’d love to hear about your fibro journey and what resonated with you in this episode. Learn more at: evolvewellco.com Follow on Instagram and Facebook: @cassblashka Join the Facebook Group: bit.ly/evolvewellco Subscribe to the Podcast: Never miss an episode!