This week, I'm explaining why macro minerals (and the correct mineral balance) are essential to your health. These minerals aren't just side characters in your wellness journey—they're the power grid behind your energy, fertility, and hormone balance. I talk about: * Why minerals are foundational to metabolism and hormonal signaling * The role of magnesium in thyroid hormone conversion * How sodium and potassium keep your cells charged and thyroid humming * Why calcium balance matters way beyond bone health * Real food sources of each macro mineral and why supplements aren't always the first step This episode wraps up Season 3, but we'll be back soon with Season 4, so be sure to subscribe and stay connected! Ready to learn more? I've got a ton of free resources for you! 🎉 FOLLOW me on IG @cassidy.woelfel [https://www.instagram.com/cassidy.woelfel/] 🎉 SIGN UP for my webinar [https://www.cassidywoelfel.com/start-here] on assessing your thyroid and metabolism at home for free Check out my course Metabolism by Intelligent Design [https://cassidywoelfel.teachable.com/p/mbid] SUBSCRIBE to this podcast ❤️ And don't forget to shout me out online 😍

This week, we're diving into practical strategies to support your blood sugar without tracking every bite or stressing over food. If you've ever wondered how to naturally feel more stable, energized, and less hangry throughout the day, your blood sugar might be the missing piece of the puzzle. Here's what you'll learn: * The physiology behind your blood sugar and metabolism * Why when you eat breakfast matters * The best order to eat your meals * How a quick walk after eating can help balance blood sugar * Why stress and sleep are just as important as food when it comes to blood sugar * The role of sodium and potassium in keeping blood sugar stable * How hydration fits into the picture This episode is packed with simple shifts that add up to big results. These practices will make blood sugar balance feel effortless as it becomes a way of life! Ready to learn more? I've got a ton of free resources for you! 🎉 FOLLOW me on IG @cassidy.woelfel [https://www.instagram.com/cassidy.woelfel/] 🎉 SIGN UP for my webinar [https://www.cassidywoelfel.com/start-here] on assessing your thyroid and metabolism at home for free Check out my course Metabolism by Intelligent Design [https://cassidywoelfel.teachable.com/p/mbid] SUBSCRIBE to this podcast ❤️ And don't forget to shout me out online 😍

In this week's episode, I'm taking a bit of a detour from my regular topics! I'm sharing all about why a Christian Health Share has been a great alternative solution for my family rather than traditional health insurance. I break down the reasons it has served us well and why I love making this investment for my family. I hope this episode is helpful if you are thinking about making the switch for your family! Links: Samaritan Ministries [https://samaritanministries.org/] (If you decide to try out Samaritan Ministries, be sure to use my name Cassidy Woelfel as your referral!) Ready to learn more? I've got a ton of free resources for you! 🎉 FOLLOW me on IG @cassidy.woelfel [https://www.instagram.com/cassidy.woelfel/] 🎉 SIGN UP for my webinar [https://www.cassidywoelfel.com/start-here] on assessing your thyroid and metabolism at home for free Check out my course Metabolism by Intelligent Design [https://cassidywoelfel.teachable.com/p/mbid] SUBSCRIBE to this podcast ❤️ And don't forget to shout me out online 😍

If you've been told that more cardio is the answer to better health or weight loss, it's time to reconsider. In this week's episode, we explore why metabolically supportive exercise (especially strength training) is key to supporting your metabolism, hormones, and long-term well-being. Here's what we cover: * Why muscle is essential for metabolic health * How excessive cardio can negatively affect your hormones and metabolism * Practical tips for starting strength training without feeling overwhelmed (and actually enjoying it!) * Why muscle burns more energy than fat * The connection between cellular health, metabolic function, and generational wellness * Why metabolic health is more than just weight loss Links: Simply Summer Meal Plan & Recipe Book [https://cassidywoelfel.teachable.com/p/simply-summer-meal-plan-recipe-book-833084] Ready to learn more? I've got a ton of free resources for you! 🎉 FOLLOW me on IG @cassidy.woelfel [https://www.instagram.com/cassidy.woelfel/] 🎉 SIGN UP for my webinar [https://www.cassidywoelfel.com/start-here] on assessing your thyroid and metabolism at home for free Check out my course Metabolism by Intelligent Design [https://cassidywoelfel.teachable.com/p/mbid] SUBSCRIBE to this podcast ❤️ And don't forget to shout me out online 😍

This week's episode is a juicy one! We're talking all things sunlight and how it's linked to your metabolic health. If you've ever been told to fear the sun or slather on SPF at the first sign of daylight, it's time for a reframe. You'll learn: * Why sunlight is a nutrient and a key player in metabolic health * The different types of sunlight throughout the day—and how each one benefits your body * How your circadian rhythm and thyroid hormones are connected to sun exposure and why this reveals your body's intelligent design * Practical tips for safe sun time (without the fear-mongering) * Common myths about the sun and why avoiding it could be doing more harm than good This one might ruffle some feathers, but it's packed with truth, science, and encouragement to get back to what our bodies were designed for. This is your encouragement to reclaim the sun as a vital part of your wellness routine. 🌞 Links: Simply Summer Meal Plan & Recipe Book [https://cassidywoelfel.teachable.com/p/simply-summer-meal-plan-recipe-book-833084] Primally Pure Nontoxic Sunscreen [https://primallypure.com/collections/sunscreen] (Code cassidy10) Ready to learn more? I've got a ton of free resources for you! 🎉 FOLLOW me on IG @cassidy.woelfel [https://www.instagram.com/cassidy.woelfel/] 🎉 SIGN UP for my webinar [https://www.cassidywoelfel.com/start-here] on assessing your thyroid and metabolism at home for free Check out my course Metabolism by Intelligent Design [https://cassidywoelfel.teachable.com/p/mbid] SUBSCRIBE to this podcast ❤️ And don't forget to shout me out online 😍

If you've ever felt like you've tried everything to clear your skin—with little to no results—this episode is for you. I'm sharing my personal story of struggling with cystic acne from my teenage years through early adulthood, and how I accidentally healed my skin when I stopped trying to fix it directly and started focusing on my overall health instead. In this episode, you'll hear: * Why conventional treatments never gave me lasting relief * The surprising role your metabolism plays in your skin health * What happened when I started eating enough food—and the right kinds * How liver health, sunlight, and even raw carrots supported my healing * My current minimalist skincare routine (think: beef tallow, not benzoyl peroxide) If you're on a healing journey and feel like your skin just won't cooperate, this is a reminder that skin is a reflection—not a root cause. Let's talk about the foundations that changed everything. Links mentioned in the episode: Simply Summer Meal Plan & Recipe Book [https://cassidywoelfel.teachable.com/p/simply-summer-meal-plan-recipe-book-833084] Primally Pure [https://link.primallypure.com/cassidywoelfel00h] (Code cassidy10) Ela Skin Tallow [https://www.elaskincare.com/?ref=5jc4to5r] (Code CASSIDY10) Urban Farm Collection [https://urbanfarmcollection.com/?sca_ref=8064785.xlYUOWineO] (Code cassidyw) Ready to learn more? I've got a ton of free resources for you! 🎉 FOLLOW me on IG @cassidy.woelfel [https://www.instagram.com/cassidy.woelfel/] 🎉 SIGN UP for my webinar [https://www.cassidywoelfel.com/start-here] on assessing your thyroid and metabolism at home for free Check out my course Metabolism by Intelligent Design [https://cassidywoelfel.teachable.com/p/mbid] SUBSCRIBE to this podcast ❤️ And don't forget to shout me out online 😍

In this week's episode, we're diving into a hot (and often controversial) topic: seed oils—also known as polyunsaturated fatty acids (PUFAs)—and the serious impact they have on your body and your healing journey. You'll get a mini crash course on metabolism (spoiler: your thyroid is the boss), learn how every system in your body is connected, and why what you eat affects so much more than your waistline. We're breaking down: * What PUFAs are and why they're harmful * How they mimic estrogen and stimulate oxidative stress * The damaging effect they have on your thyroid and gut lining * Why even "healthy" packaged foods aren't always safe * The real reason metabolism matters for healing and hormones * Simple, practical swaps to ditch PUFAs and nourish your body with real food * How to find balance so that food doesn't feel like the enemy If you've ever felt overwhelmed by oil labels or confused about what's actually "healthy," this episode is for you. Let's clear the confusion and get back to basics—so you can feel better, think clearly, and support your body the way it was designed to thrive. Ready to learn more? I've got a ton of free resources for you! Keep an eye out for my new meal plan resource dropping in the next few weeks! 🎉 FOLLOW me on IG @cassidy.woelfel [https://www.instagram.com/cassidy.woelfel/] 🎉 SIGN UP for my webinar [https://www.cassidywoelfel.com/start-here] on assessing your thyroid and metabolism at home for free Check out my course Metabolism by Intelligent Design [https://cassidywoelfel.teachable.com/p/mbid] SUBSCRIBE to this podcast ❤️ And don't forget to shout me out online 😍

In this episode, we're getting real about what true healing actually takes. Spoiler: it's not a quick fix. Healing—especially metabolic healing—requires honesty, patience, and a willingness to play the long game. You'll hear why it's crucial to be brutally honest with yourself about your daily habits—from how you eat and move to how much sunshine you get. We talk about how real change starts with data, not feelings. Because when you have real markers to work with, you can take the emotion out of it and start making intentional, effective shifts in your lifestyle. We're breaking down: * How to assess your habits with honesty (no shame, just truth) * The importance of slow, steady changes over quick fixes * Why everyone's path to healing looks different—and should be tailored to you * How tracking your progress can help you stay grounded and patient Ready to learn more? I've got a ton of free resources for you! Keep an eye out for my new meal plan resource dropping in the next few weeks! Cronometer mentioned in the episode [https://cronometer.com/] 🎉 FOLLOW me on IG @cassidy.woelfel [https://www.instagram.com/cassidy.woelfel/] 🎉 SIGN UP for my webinar [https://www.cassidywoelfel.com/start-here] on assessing your thyroid and metabolism at home for free Check out my course Metabolism by Intelligent Design [https://cassidywoelfel.teachable.com/p/mbid] SUBSCRIBE to this podcast ❤️ And don't forget to shout me out online 😍

Why is it harder for some people to conceive, even when you're doing everything right? In this episode I dive into the topic of fertility and conception. I discuss why conception is a true miracle that can only be explained supernaturally and offer some encouragement for the woman who is struggling with infertility. I hope this encourages you to trust in God's plan for your health and treat your body well as you work toward generational wellness. Ready to learn more? I've got a ton of free resources for you! Keep an eye out for my new meal plan resource dropping in the next few weeks! 🎉 FOLLOW me on IG @cassidy.woelfel [https://www.instagram.com/cassidy.woelfel/] 🎉 SIGN UP for my webinar [https://www.cassidywoelfel.com/start-here] on assessing your thyroid and metabolism at home for free Check out my course Metabolism by Intelligent Design [https://cassidywoelfel.teachable.com/p/mbid] SUBSCRIBE to this podcast ❤️ And don't forget to shout me out online 😍

As I was talking about releasing the victim mentality last week, I felt it was important to talk about another mental pattern that may be affecting your healing: judgement. Every minute you spend judging others' choices, is a minute that could have been spent in self reflection. My hope is that you begin to feel mentally AND physically lighter as you learn to release the spirit of judgement and gossip. Ready to learn more? I've got a ton of free resources for you! Keep an eye out for my new meal plan resource dropping in the next few weeks! 🎉 FOLLOW me on IG @cassidy.woelfel [https://www.instagram.com/cassidy.woelfel/] 🎉 SIGN UP for my webinar [https://www.cassidywoelfel.com/start-here] on assessing your thyroid and metabolism at home for free Check out my course Metabolism by Intelligent Design [https://cassidywoelfel.teachable.com/p/mbid] SUBSCRIBE to this podcast ❤️ And don't forget to shout me out online 😍

In today's episode I'm approaching the topic of wellness from a different angle: your mind. What does it mean to have a victim mentality, how is it affecting your health, and how can you change it? My goal this week is not to make you feel shame or guilt, but lovingly point out something you might not have considered before. Tune in to see if this simple mindset change can take you from just surviving to THRIVING in your journey! Ready to learn more? I've got a ton of free resources for you! 🎉 FOLLOW me on IG @cassidy.woelfel [https://www.instagram.com/cassidy.woelfel/] 🎉 SIGN UP for my webinar [https://www.cassidywoelfel.com/start-here] on assessing your thyroid and metabolism at home for free Check out my course Metabolism by Intelligent Design [https://cassidywoelfel.teachable.com/p/mbid] SUBSCRIBE to this podcast ❤️ And don't forget to shout me out online 😍

Today we're talking about a very common question I get online: How do I track calories?! In this conversation we're exploring WHY we might want to track calories, and what it should and shouldn't look like. I hope this information gives you freedom to view calories as an insightful data point to push you in the right direction in your metabolic healing journey. Here's a link to download my favorite app for tracking calories: Cronometer [https://apps.apple.com/us/app/calorie-counter-cronometer/id1145935738] Ready to learn more? I've got a ton of free resources for you! 🎉 FOLLOW me on IG @cassidy.woelfel [https://www.instagram.com/cassidy.woelfel/] 🎉 SIGN UP for my webinar [https://www.cassidywoelfel.com/start-here] on assessing your thyroid and metabolism at home for free Check out my course Metabolism by Intelligent Design [https://cassidywoelfel.teachable.com/p/mbid] SUBSCRIBE to this podcast ❤️ And don't forget to shout me out online 😍

This is the last episode in my mini series all about my recent wild pregnancy and free birth. Today we are chatting about postpartum - how I prepared for it and how it actually went. If you take anything away from this episode, I hope you understand how important it is to prepare for postpartum, just as much as pregnancy and birth! Here's some things I mentioned in the show: FREE guide to restoring your metabolism! [https://cassidy-woelfel.kit.com/9abda855a0] Book: The First Forty Days [https://www.amazon.com/The-First-Forty-Days-audiobook/dp/B081ZF4YFR/ref=sr_1_1?dib=eyJ2IjoiMSJ9.GG5tuNnC3q1ek6LTD9lN-n4Vwx8HbL0CcwPQHnK8lHqkmp3WdAEMNIHyKdXJbW7lB9ajOYGUOhSxvUh2mTkLR-3kEjj13-Q8Gjo5BF8yn1nBh4nsbBZXCB5WQmKH_XPjDyxyW2T9aZy2X-meLj5cRjaLNzsDlsphpCL0QUD8-lIApRhzhKvRuBswhN8f9auAo3cxK-EWGwPTFuzjhicANGB8IVZY-jnxjT8AuXhPdNs.sz48PyQZk6CoLwaIrkHiW05uoWgfajqYp_FTbMZWQrA&dib_tag=se&hvadid=694888393107&hvdev=c&hvexpln=67&hvlocphy=9028613&hvnetw=g&hvocijid=16821437812986321490--&hvqmt=e&hvrand=16821437812986321490&hvtargid=kwd-346260897005&hydadcr=7439_13184003&keywords=the+first+40+days+postpartum+book&mcid=4933397559f03994beccb590d3132cc0&qid=1746312416&sr=8-1] Mama Meals - Organic Postpartum Meals [https://mama-meals.com/?sca_ref=8556808.kcUdACVJSS&gad_source=1&gbraid=0AAAAA_ZxD1BHq23BNTVbb3JRmd7yco5Kv&gclid=Cj0KCQjw_dbABhC5ARIsAAh2Z-SmWHEZcNKBw3AS77HEZQczGariLjsgMcXoBu4u7FW5AJjoMnybekcaAvOjEALw_wcB] Ready to learn more? I've got a ton of free resources for you! 🎉 FOLLOW me on IG @cassidy.woelfel [https://www.instagram.com/cassidy.woelfel/] 🎉 SIGN UP for my webinar [https://www.cassidywoelfel.com/start-here] on assessing your thyroid and metabolism at home for free Check out my course Metabolism by Intelligent Design [https://cassidywoelfel.teachable.com/p/mbid] SUBSCRIBE to this podcast ❤️ And don't forget to shout me out online 😍

Welcome to part 4 of my wild pregnancy and home birth story where I am telling you all about the birth itself! This labor and delivery was my best one yet, and I'm excited to share the story with y'all. I hope by the end of this episode you're encouraged that birth can be beautiful, peaceful, and comfortable. Ready to learn more? I've got a ton of free resources for you! Amazon list: Home birth supplies [https://www.amazon.com/shop/cassidy.woelfel/list/UHOKIVKZLW8Z?linkCode=spc&tag=cassidywoel0e-20&domainId=influencer&asc_contentid=amzn1.ideas.UHOKIVKZLW8Z] 🎉 FOLLOW me on IG @cassidy.woelfel [https://www.instagram.com/cassidy.woelfel/] 🎉 SIGN UP for my webinar [https://www.cassidywoelfel.com/start-here] on assessing your thyroid and metabolism at home for free Check out my course Metabolism by Intelligent Design [https://cassidywoelfel.teachable.com/p/mbid] SUBSCRIBE to this podcast ❤️ And don't forget to shout me out online 😍

Another week talking about my recent wild pregnancy and free birth. Today I'm sharing about how my husband and I prepared for the actual birth with no medical professionals present. Listen to hear all about how we protected our peace, delegated tasks, and prepared for emergencies. I share about how important it is to honor the sacred process of birth, even if a free birth is not right for you. Book: Home Birth on Your Own Terms [https://www.amazon.com/Home-Birth-Your-Own-Terms/dp/1090520166] Ready to learn more? I've got a ton of free resources for you! 🎉 FOLLOW me on IG @cassidy.woelfel [https://www.instagram.com/cassidy.woelfel/] 🎉 SIGN UP for my webinar [https://www.cassidywoelfel.com/start-here] on assessing your thyroid and metabolism at home for free Check out my course Metabolism by Intelligent Design [https://cassidywoelfel.teachable.com/p/mbid] SUBSCRIBE to this podcast ❤️ And don't forget to shout me out online 😍

We're continuing with my mini series all about my recent wild pregnancy and free birth! This week's conversation is about specific things I did to manage my prenatal care. We chat about taking radical responsibility for mine and my baby's health using all the tools I already practice in my regular, non-pregnant life. My trusted HTMA provider linked here :) [https://ashfauewellness.com/] Ready to learn more? I've got a ton of free resources for you! 🎉 FOLLOW me on IG @cassidy.woelfel 🎉 SIGN UP for my webinar [https://www.cassidywoelfel.com/start-here] on assessing your thyroid and metabolism at home for free Check out my course Metabolism by Intelligent Design [https://cassidywoelfel.teachable.com/p/mbid] SUBSCRIBE to this podcast ❤️ And don't forget to shout me out online 😍

This week starts off a mini series all about my recent wild pregnancy and free birth! We're chatting about why my husband and I chose this route for this pregnancy specifically, and a resource that helped us. Come back for the next few weeks to hear more details! Links from today's conversation: Book: Home Birth on Your Own Terms [https://www.amazon.com/Home-Birth-Your-Own-Terms/dp/1090520166] Ready to learn more? I've got a ton of free resources for you! 🎉 FOLLOW me on IG @cassidy.woelfel 🎉 SIGN UP for my webinar [https://www.cassidywoelfel.com/start-here] on assessing your thyroid and metabolism at home for free Check out my course Metabolism by Intelligent Design [https://cassidywoelfel.teachable.com/p/mbid] SUBSCRIBE to this podcast ❤️ And don't forget to shout me out online 😍

Some of you are paralyzed by perfectionism. You hold a black and white mentality when it comes to wellness and it's biting you in the butt. Today's episode is a loving reprimand and tough encouragement to move you away from content consumption and into ACTION so you can actually start seeing the results you are looking for. Ready to learn more? I've got a ton of free resources for you! 🎉 FOLLOW me on IG @cassidy.woelfel 🎉 SIGN UP for my webinar [https://www.cassidywoelfel.com/start-here] on assessing your thyroid and metabolism at home for free Check out my course Metabolism by Intelligent Design [https://cassidywoelfel.teachable.com/p/mbid] SUBSCRIBE to this podcast ❤️ And don't forget to shout me out online 😍

Woah! It's been a year since we last chatted in this space and SO much has happened. In this episode I am catching you up with everything that has been going on in my life this past year and how I've lived basically 10 different lives in the span of 12 months. Come join for a little girl chat as we softly launch back into a pod that digs deep on all things hormones and metabolism, but also makes room for the chaos of every day. Ready to learn more? I've got a ton of free resources for you! 🎉 FOLLOW me on IG @cassidy.woelfel 🎉 SIGN UP for my webinar [https://www.cassidywoelfel.com/start-here] on assessing your thyroid and metabolism at home for free SUBSCRIBE to this podcast ❤️ And don't forget to shout me out online 😍

Tired on your health and fertility journey, and need some life breathed back into you? Today I got you. Need more resources? * Find me on IG: @cassidy.woelfel (I hang out here daily!) * Visit my website: cassidywoelfel.com [https://cassidywoelfel.com/] * Download my FREE webinar: Practical Progesterone [https://cassidywoelfel.com/landing/practical-progesterone] Check out my course Fierce Fertility [https://cassidywoelfel.teachable.com/p/fierce-fertility]