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
• Join our private Facebook Group: bit.ly/evolvewellco
• Subscribe to the Podcast: Never miss an episode!

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.

Hello friends and welcome back to Rise Above Fibro. In this episode, we’re diving into actionable strategies and breakthrough therapies to help you manage stress and fibromyalgia symptoms. From leveraging mindfulness practices to exploring innovative mobile health technology, this episode is packed with insights to help you regain balance and thrive.

Resources //

• Download the Weekly Intention Planner template to learn how intentional planning can reduce overwhelm and set you up for success.
• Five to Thrive—my simple method for building an impactful morning routine.
• Breakthrough Research in Fibromyalgia Management - Stanza App

My Favorites //

• Morning Cocktail for Hydration and Detoxification: https://bit.ly/hydrateanddetox
• Water-tracking app: Waterminder
• Meditation: Insight Timer
• Fitness: BODi, PVOLVE, Asana Rebel, Essentrics
• Tapping App: Tapping Solution
• Bullet Journal: Leuchtturm1917

Let’s connect //

• Learn more at: cassblashka.com

• Follow on Instagram and Facebook: @cassblashka

• Join the Facebook Group: bit.ly/evolvewellco

• Subscribe to the Podcast: Never miss an episode!

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 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 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.

• Learn more at: cassblashka.com
• Follow on Instagram and Facebook: @cassblashka
• Join the Facebook Group: bit.ly/evolvewellco
• Subscribe to the Podcast: Never miss an episode!
• 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.

1. Break tasks into smaller chunks using the Daily Big 3 approach
2. Track your energy patterns and identify peak performance times
3. Use the Spoon Theory to budget daily energy
4. Practice self-compassion and celebrate small wins
5. Communicate your limitations clearly with others

• Full Focus Planner
• Bullet Journal from Leuchtturm
• Vanishing Point fountain pen

• Learn more at: cassblashka.com
• Follow on Instagram and Facebook: @cassblashka
• Join the Facebook Group
• Subscribe to the Podcast: Never miss an episode!

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 //

• 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
• Join the Facebook Group: bit.ly/evolvewellco
• Subscribe to the Podcast: Never miss an episode!

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.

Hi friend! I’m so glad you’re here. Rise Above Fibro is all about empowering women with fibromyalgia to go from merely surviving to truly thriving.

In today’s episode, we're laying the foundation for this journey by unpacking the essentials of fibromyalgia: what it is, what it isn’t, and how to navigate life with this condition while living your best life.

Here’s what's in store:

• A clear, digestible explanation of fibromyalgia and how it affects your nervous system.
• A look at the diagnosis process (because, let’s face it, it can feel like solving a mystery).
• Practical, actionable steps to kick-start your fibro journey with tools that actually work.

This episode is packed with insights, personal stories, and tools to help you feel seen, supported, and empowered. Trust me, it’s going to be a game-changer! Let’s dive in.

Actionable Takeaways //

• Start a Symptom Journal | Begin tracking your pain levels, fatigue, sleep quality, and potential triggers to uncover patterns and take control of your fibro journey.
• Advocate for Yourself | When meeting with healthcare providers, be prepared to share detailed notes on your symptoms and ask for referrals to specialists like rheumatologists.
• Shift Your Mindset | Remember, your diagnosis doesn’t define your destiny. You have the power to take steps toward a healthier, more empowered life.

Resources //

• Bullet Journal for Fibro | A creative way to track symptoms, triggers, and progress. Learn more at bulletjournal.com

Let's connect //

• Learn more at: cassblashka.com
• Follow on Instagram and Facebook: @cassblashka
• Join the Facebook Group: bit.ly/evolvewellco
• Subscribe to the Podcast: Never miss an episode!

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.

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!