Elevated Wellness with Casey

10/02/2025

October is vata season, baby - aka the dry, cool, windy energy that can leave us feeling scattered, chilly or just a little funky (hello, achey joints and tender nervous system 🌬️).

Ayurveda says: the opposite quality is the remedy. That means warm, oil and grounding foods are Mama Nature’s prescription right now. (But don’t forget: always listen to your body. Consider your unique constitution and environment when applying these recommendations 😉.)

If it’s Autumn where you live and your health is relatively balanced, here’s what to pile on your plate this month: 🍽️

🍠 Sweet potatoes: Nature’s cozy blanket for your gut (sis, have you MET a baked sweet potato loaded with ghee and cinnamon 😍). They’re grounding and sweet for balancing vata.

🎃 Winter squashes: Hearty, nourishing and full of prana (especially locally grown). Roast or puree into soup.

🥕 Carrots & beets: Your go-to earthy roots to help you feel nourished and satiated, plus they help replenish your blood.

🍐 Apples & pears (cooked, not raw): Stewed with cinnamon and nutmeg = gentle on digestion + seasonal nectar for the soul.

🧈 Ghee: Liquid gold for your tissues, joints and digestion. ✨ Need I say more?

🫚 Warming spices: Cinnamon, ginger, cardamom, cloves, cumin…basically nature’s pumpkin spice straight from your cabinet.

🥣 Lentils & mung dal: Cook ‘em soupy, these simple grounding proteins are easy to digest.

🍚 Rice & oats: Make sure to soak first. Great for steady energy in the fall.

🌰 Nuts: Especially soaked almonds + walnuts, which build strength and provide healthy fat.

🍵 Warming teas: Ginger, cinnamon, chai—swap these for your summer coolers and feel your system take a big sigh of relief.

Ayurveda teaches us that what we eat (and how we eat) determines the quality of our energy, which even impacts our spiritual purpose.

✨ Want to learn how to actually apply this wisdom and learn the foundations behind the food lists?

Join us for a free live class, Divine Feminine Ayurveda 101, October 6th.

We’ll demystify the basics of Ayurveda, from discovering your dosha to learning simple rituals for rest, sensuality + soulful longevity.

🌿 Grab your spot: https://theshaktischool.com/divine-feminine-ayurveda-101-october-2025

05/22/2025

https://podcasts.apple.com/us/podcast/zoe-science-nutrition/id1611216298?i=1000709416133

Podcast Episode · ZOE Science & Nutrition · 05/22/2025 · 53m

04/04/2025

04/02/2025

Two more of my fave supports for allergy season are quercetin (studies have shown that quercetin can prevent immune cells from releasing histamines which means runny nose, hives and swelling = bye bye 👋🏼) and Green Tea (‘cause it’s high in quercetin 😉).

Ayurveda understands that allergies are the result of an outer allergen aggravating a specific dosha. ⁣⁠Seasonal allergies related to spring (and sometimes fall) are usually more kapha-related.⁣⁠
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In order to aid our kapha allergies, we have to heat things up, boost circulation, clear out the channels of the body and support our system’s natural cleansing pathways (think lymph flow, circulation, digestion and elimination!).⁣⁠

And if you really want to get ahead of things, start doing some of these practices before allergy season hits to improve your overall immunity. 🌸

P.S. Here’s how I make my nettles infusion: Brew a tea by combining 4 large tablespoons of dried nettles in a mason jar with boiling water - let steep for 1 hour and then strain! Enjoy! 🌿

04/02/2025

https://podcasts.apple.com/us/podcast/the-dr-josh-axe-show/id1700689487?i=1000701044373

Podcast Episode · The Dr. Josh Axe Show · 03/27/2025 · 1h 12m

03/28/2025

The beginning of spring is such a magical time of the year. For many of us there is a feeling of relief having survived another winter when there is less sunshine and blue sky to keep our moods elevated. During this time, most of us are overjoyed with the sight of the newly forming buds, the daffodils poking their heads out and the return of all the chirping birds.

In Ayurveda this is the time when the water and earth elements are most present. When water and earth come together it can make for some pretty beautiful happenings: the growth of new seedlings, flowers bloom, trees grow and reproduce, ice melts and rivers flow freely.

However, when water and earth combine it also forms mud! This mud, or kaphic overload, can take up space in our physical bodies which can cause some imbalances like lethargy, allergies, congestion and more mucus. And what’s worse: it's often when we're feeling out of balance that we tend to reach for the things that will further take us out of balance such as overeating, laziness, overconsuming sugar or alcohol or going down a social media spiral.

Here are some things you can do to avoid getting stuck in the mud AND that will be extremely helpful for boosting your immunity.

01/17/2025

Insulin resistance occurs when your body’s cells become less responsive to insulin, leading to higher blood sugar levels and increasing the risk of type 2 diabetes, heart disease, and obesity. But don’t worry - it’s possible to reverse this condition! One powerful way is by following a nutrient-dense, insulin resistance-friendly diet 💪

Here’s a delicious recipe to get you started:

Coconut Miso Salmon Curry by Kay Chun NYTimes Cooking

Yields: 4 servings

Ingredients:

- 2 tablespoons oil
- 1 medium red onion, halved and sliced ½-inch thick (about 2 cups)
- 1 (1-inch) piece fresh ginger, minced (about 2 tablespoons)
- 3 garlic cloves, thinly sliced
- Kosher salt and black pepper
- ¼ cup white miso
- ½ cup unsweetened, full-fat canned coconut milk
- 1 (1½-pound) salmon fillet, cut into 2-inch pieces
- 5 ounces baby spinach (about 5 packed cups)
- 1 tablespoon fresh lime juice, plus lime wedges for serving
- Steamed brown rice, for serving
- ¼ cup chopped fresh basil
- ¼ cup chopped fresh cilantro

1. In a large pot, heat 2 tablespoons oil over medium. Add onion, ginger and garlic, and season with salt and pepper. Cook, stirring occasionally, until softened, about 3 minutes. Add miso and cook, stirring frequently, until miso is lightly caramelized, about 2 minutes.

2. Add coconut milk and 3 cups water, and bring to a boil over high heat. Cook until liquid is slightly reduced, about 5 minutes.

3. Stir in salmon, reduce the heat to medium-low and simmer gently until just cooked through, about 5 minutes. Turn off heat and stir in spinach and lime juice.

4. Divide rice among bowls. Top with salmon curry, basil and cilantro. Serve with lime wedges for squeezing on top.

Look out for more insulin friendly meals here on my instagram 🥰🥙

01/14/2025

PCOS & Dairy Connection 🥛❌ Polycystic O***y Syndrome (PCOS) affects hormonal balance, causes irregular periods, and may lead to small cysts on the ovaries. But did you know that your dairy choices could play a role?

What Science Says:

👉 A 2014 study linked low-fat dairy consumption to PCOS symptoms.

👉 In 2015, research found that a low-starch, low-dairy diet helped with weight loss, improved insulin resistance, and lowered testosterone in women with PCOS.

Why?

- Low-fat dairy can increase insulin growth factor, which is linked to PCOS.
- Milk contains growth-stimulating hormones that raise androgen (testosterone) levels.

Whole Milk vs. Low-Fat Milk? Interestingly, whole milk has more estrogen, which can reduce insulin growth factor. This makes whole milk less likely to be linked to PCOS compared to low-fat dairy.

Bottom Line: Skip the milk! PCOS and other hormone-related issues like infertility, early puberty, acne, and ovarian cancer have all been associated with milk consumption in studies. The jury is still out on cheese, but limiting all dairy is a smart move when managing hormonal imbalances 🌿

01/11/2025

12/15/2024

12/14/2024