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.

This episode takes the science from Part I and makes it actionable—focusing on practical blood sugar regulation strategies that can reduce brain fog, energy crashes, and anxiety in fibromyalgia.

We explore simple, science-backed strategies to support balanced blood sugar and steady energy throughout the day. You’ll learn why starting your morning with a savory, protein-rich breakfast can prevent crashes, how meal timing and food order influence glucose stability, and which everyday habits—like movement and evening eating cutoffs—make the biggest impact. We also discuss practical ways to monitor progress using functional health markers, so you can better understand how food, stress, and sleep affect your body and make adjustments with confidence.

THIS WEEK: Transform your breakfast into a savory, protein-rich meal with vegetables and healthy fats. Skip all sweeteners and fruit for now, and notice if you stay full for at least 4 hours without energy crashes.

• Glucose Revolution by Jessie Inchauspé
• The Glucose Goddess Method by Jessie Inchauspé
• Stelo Continuous Glucose Monitor
• Prep Dish meal planning service
• 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:

1. Request your recent bloodwork and compare your numbers to functional optimal ranges
2. Journal about how you feel after meals—tracking crashes, cravings, and energy patterns
3. 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.

• 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.

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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.

• Brain retraining uses neuroplasticity to manage fibromyalgia symptoms. Your brain can form new neural pathways that help reduce chronic pain and neurological issues through consistent, conscious practice.
• Dr. Caroline Leaf's Neurocycle method provides a structured 5-step approach. The Gather, Reflect, Write, Recheck, and Active Reach process helps identify and rewire toxic thought patterns that may be contributing to your symptoms.
• Consistency is key—expect to commit at least 15 minutes daily for 63+ days. Brain retraining isn't a quick fix, but with patience and daily practice, you can create lasting changes in how your brain processes pain and stress.
• Start small with just 5 minutes of mindful awareness. Begin by simply noticing your thoughts and feelings without judgment—this is the foundation of effective brain retraining.
• The process helps uncover buried thoughts and reduce anxiety. Through practices like "thought excavation," you can identify which neural pathways are ready for rewiring and begin transforming your relationship with chronic pain.

• Give Neurocycle a try!
• Awesome podcasts to listen to: Huberman Lab and the Dr. Leaf Show
• I’m loving this new deck for helping reset the nervous system.

• Learn more at: cassblashka.co
• 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
• Be sure to stop by the Rise Above Fibro Facebook page and introduce yourself!

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.

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.co
• 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.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, 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.co
• 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.