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.

• 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

• 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.

In this episode of Rise Above Fibro, we're diving deep into the science of sleep and why it's absolutely critical for managing fibromyalgia. You'll learn the importance of both sleep quantity and quality, how sleep impacts your overall wellness, and practical, actionable tips to help you prioritize restful nights. We'll also explore the role of circadian rhythms, sleep cycles, and how to create a sleep-friendly routine that works for you.

• Why sleep is essential for overall health, especially for people managing chronic pain and fatigue
• The dangers of insufficient sleep, including increased health risks like heart issues, weakened immunity, and more
• How to calculate your ideal sleep cycles using the 90-minute formula
• Understanding circadian rhythms and how they guide your sleep-wake cycles
• Five tips to improve sleep quality:
  1. Set a consistent sleep-wake schedule
  2. Get morning sunlight within an hour of waking
  3. Dim lights after sunset
  4. Eat and move on a regular schedule
  5. Create a calming wind-down routine before bed
• Personal insights on tracking sleep with tools like the Oura ring and tips for improving deep sleep
• Actions you can take this week to track your sleep and identify patterns for improvement

• Learn more at: cassblashka.com
• Download the Weekly Intention Planner
• Explore the Rise Above Fibro Notion Hub
• Follow Cass on Instagram and Facebook: @cassblashka
• Join the Rise Above Fibro Facebook page
• Recommended reading: Why We Sleep: Unlocking the Power of Sleep and Dreams by Matthew Walker, PhD

Thank you for tuning in to this episode of Rise Above Fibro! Remember, small changes can significantly affect your sleep and overall wellness. If you found this episode helpful, please leave a review or share it with someone who might benefit from it. Together, we're creating an empowering space for the fibromyalgia community. Stay strong and thrive!

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.

• 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.com
• 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, we dive into the transformative "101 in 1001" challenge, a unique approach to goal-setting that combines the excitement of a bucket list with the practicality of achievable, intentional goals. You'll learn how this framework works, why it’s so effective, and how it empowers you to live a more joy-filled and purposeful life. From simple one-day activities to long-term aspirations, the "101 in 1001" challenge provides the perfect structure to design the life of your dreams. Plus, we share tips for creating your list, staying motivated, and leveraging this tool for personal growth and mental well-being.

RESOURCES & LINKS:

• Learn more about the "101 in 1001" challenge at the Day Zero Project

TAKE ACTION THIS WEEK:

• Start Your List: Take 10 minutes today to jot down 5 simple goals that bring you joy and excitement. Let this be the beginning of your "101 in 1001" journey.
• Share Your Goals: Tell a friend or family member, or post on social media, about one of your goals to build accountability and inspire others.
• Track Your Progress: Use a goal-tracking app or dedicate a notebook to organize your "101 in 1001" list. Celebrate each accomplishment as you check off your goals!

LET’S CONNECT:

• Learn more at: cassblashka.com
• 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. Remember, intentional goal-setting is a powerful tool to create a life filled with joy and meaning. Let's rise together—one goal at a time! 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 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.

• 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.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

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.

Welcome back to Rise Above Fibro. In this episode, we explore the fascinating connection between fibromyalgia and ADHD. Recent research reveals a significant overlap between these two conditions, with shared symptoms such as cognitive challenges, sleep disturbances, and dopamine dysregulation. We dive into the science behind this connection, discuss the impact of comorbidity on symptom severity, and share actionable strategies for managing both conditions. Whether you're living with fibromyalgia, ADHD, or both, this episode provides insights to help you better understand and manage your health.

• Learn more at: cassblashka.com
• 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: Why We Sleep | Unlocking the Power of Sleep and Dreams, Matthew Walker, PhD

• Establish brain-friendly routines using timers, planners, and batching tasks.
• Incorporate gentle movement like yoga or walking to improve brain function and reduce pain.
• Focus on a balanced diet with dopamine-supporting nutrients like omega-3s and magnesium.
• Practice mindfulness and stress management techniques to calm the nervous system.
• Prioritize sleep using tips like maintaining a consistent schedule, limiting blue light exposure before bed, and optimizing your sleep environment.

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

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 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.

• Learn more at: cassblashka.com
• 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

1. Follow an Anti-Inflammatory Diet: Focus on whole foods, healthy fats, and wild-caught fish. Avoid processed foods and sugar.
2. Track Your Symptoms: Keep a journal of symptoms and triggers to identify patterns.
3. Manage Stress: Practice deep breathing, meditation, or gentle movement daily.
4. Reduce Toxins: Switch to fragrance-free, non-toxic cleaning supplies.
5. Find Support: Join a support group or online community.
6. 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 dive into a goal-setting framework that can help you achieve more in the next 12 weeks than most people do in an entire year. Inspired by the book The 12 Week Year, this method focuses on narrowing down your goals, breaking them into actionable steps, and maintaining momentum—all while managing the challenges of chronic conditions like fibromyalgia or chronic fatigue syndrome. Whether you're looking to improve your health, enhance your productivity, or accomplish time-sensitive projects, this episode provides practical strategies to help you stay focused, motivated, and empowered.

RESOURCES & LINKS:

• Download the Notion Dashboard and printable resources to organize your 12-week goals.
• Book Recommendation: The 12 Week Year by Brian P. Moran and Michael Lennington.
• Tools for productivity: Spotify Focus playlists, timers, and simplified to-do lists.

TAKE ACTION THIS WEEK:

1. Reflect on the past year and identify three key areas you want to focus on for the next 12 weeks.
2. Break each goal into weekly tasks to make them achievable.
3. Share your goals with an accountability partner and commit to regular check-ins.

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, could I ask a favor? Your rating and review are the best ways to express your gratitude, and they help others find the podcast. Together, we're creating a supportive, empowering space for the fibromyalgia community.