Wellness That Fits

Can nutrition affect anxiety, depression, brain fog, and stress? In this episode of the Wellness That Fits Podcast, registered dietitian Cassie Groeschl explores the powerful connection between gut health, nutrition, and mental health.Learn how the emerging field of nutrition psychology shows that food directly impacts mood, energy, focus, stress resilience, and emotional health. Cassie breaks down the science behind the gut-brain axis, serotonin production in the gut, inflammation, and how nutrient deficiencies may contribute to anxiety, fatigue, low mood, and brain fog.This episode covers:The gut-brain connection and mental healthNutrition psychology explainedHow the Mediterranean diet supports depression and anxiety recoveryResearch studies linking diet and mental healthWhy therapy plus nutrition creates better outcomesSimple nutrition strategies for busy moms struggling with stress and exhaustionIf you’re feeling overwhelmed, anxious, constantly tired, or mentally foggy, this episode will help you understand how targeted nutrition strategies can support your brain, mood, and overall wellness naturally.✨ Subscribe, leave a review, and share this episode with another mom who needs encouragement and practical wellness support.Chapters List00:00 Introduction to Nutrition Psychology02:58 Understanding the Gut-Brain Axis05:39 The Impact of Diet on Mental Health11:04 Combining Nutrition with TherapyWellness That Fits📞 Book a FREE Discovery Call with Cassie: identify your next best step to optimal brain and mental health🧠 Join my Newsletter for weekly insider tips on brain optimization, holistic nutrition, and restoring energy🥬Follow me on Instagram:@wellnessthatfits

In this episode of the Wellness That Fits Podcast, Cassie dives into a powerful yet often overlooked contributor to brain fog, stress, and low energy: your pantry. If you’ve been feeling mentally drained, unfocused, or inconsistent with your energy despite “eating healthy,” your daily food environment (and even your kitchen setup) could be playing a bigger role than you think.Cassie introduces a simple, realistic pantry reset strategy designed to support brain health, hormone balance, and stress resilience, without overwhelm or perfectionism. She explains how ultra-processed foods, blood sugar fluctuations, and environmental toxins (like BPA and PFAS) can impact mood, cognition, and long-term health.The episode walks you through five key steps:Declutter to reduce decision fatigue and cognitive overloadMinimize toxins by gradually replacing plastics, non-stick cookware, and harmful materialsMake healthy swaps that lower daily chemical exposureOrganize intentionally to simplify meals and support your nervous systemRestock strategically with whole, nutrient-dense foods that stabilize energy and moodCassie emphasizes that small, consistent changes—not perfection—create meaningful improvements. By transforming your pantry, you’re not just organizing food—you’re reducing stress, improving mental clarity, and creating a supportive environment for your entire family.This episode is especially helpful for busy moms and professionals looking to simplify healthy living, reduce overwhelm, and feel more like themselves again.Click here for the Pantry Refresh GuideChapters List00:00 Understanding Brain Fog and Energy Fluctuations03:15 The Impact of Pantry Choices on Mental Health05:00 Decluttering for Mental Clarity08:00 Addressing Environmental Toxins in the Kitchen12:19 Healthy Swaps for a Safer Kitchen17:45 Organizing Your Pantry for Reduced Stress21:08 Restocking with Brain-Supportive Foods27:40 Reflecting on Your Pantry ResetWellness That FitsClick here for the Pantry Refresh Guide🧠 Join my Newsletter for weekly insider tips on brain optimization, holistic nutrition, and restoring energy🥬Follow me on Instagram:@wellnessthatfits

In this episode of the Wellness That Fits Podcast, we break down the science behind NAD+ (nicotinamide adenine dinucleotide), one of the most talked-about molecules in the wellness and anti-aging space.👉 Take the Why Am I So Tired? Brain & Energy AssessmentYou’ve likely seen NAD IV therapy, supplements like NMN and NR, and bold claims about increased energy, brain function, and longevity. But what does the research actually say?I simplify the science and explain:What NAD+ is and why it’s essential for cellular energy (ATP production), brain function, and DNA repairWhy NAD levels decline with age, stress, inflammation, and poor lifestyle habitsThe difference between NAD vs. its precursors (NMN, NR, NAM, and niacin)What human research shows about NAD supplements and metabolic healthWhy NAD IV therapy may not be as effective as marketedThe critical role of nutrition, exercise, sleep, and stress management in supporting NAD naturallyYou’ll also learn when NAD supplements might help (like low energy despite healthy habits) and when they’re simply a band-aid for deeper issues like burnout, poor sleep, or chronic stress.If you’re struggling with brain fog, fatigue, or low energy, this episode helps you cut through the noise and focus on what actually works.Chapters List00:00 Introduction to NAD+02:30 The Importance of NAD+ in Cellular Function05:06 NAD+ Precursors: Understanding NR, NMN, and NAM09:12 Research Insights on NAD+ and Its Precursors14:08 NAD+ Injections: Do They Work?19:19 NAD+ and Inflammation: The Lifestyle Connection24:25 Practical Takeaways: Is NAD+ Supplementation Worth It?Wellness That Fits📞 Book a FREE Discovery Call with Cassie: let's discuss your current health routine and what is standing in your way of the life and energy you desire.🧠 Join my Newsletter for weekly insider tips on brain optimization, holistic nutrition, and restoring energy🥬Follow me on Instagram:@wellnessthatfits

Struggling with brain fog, low energy, and stress as a busy mom? In this episode of the Wellness That Fits Podcast, registered dietitian Cassie Groeschl shares how to turn your garden into a powerful brain health tool, supporting your mood, focus, and nervous system naturally.Learn how to create an "Optimized Brain Garden” filled with nutrient-dense, anti-inflammatory foods that nourish the gut-brain axis, reduce anxiety, and boost mental clarity. Cassie breaks down the science behind gut health, neurotransmitters, and inflammation, then walks you through exactly what to grow, even if you’re short on time.You’ll discover the best brain-boosting plants and herbs, including:Lemon balm for stress relief and better sleepLeafy greens like Swiss chard and kale for memory and cognitionAntioxidant-rich herbs like basil, oregano, and sageFiber-packed raspberries for gut healthSulforaphane-rich veggies like cabbage and kale for detox and brain protectionPlus, get practical tips for beginner-friendly gardening (Zone 5B), meal prep ideas, and simple ways to preserve your harvest so you can support your energy and mental clarity year-round.If you want simple, sustainable wellness strategies that fit your real life, this episode will show you how your backyard can become your daily prescription for calm, focus, and energy.✨ Perfect for: busy moms, beginners in gardening, holistic nutrition enthusiasts, and anyone looking to reduce brain fog naturally.Wellness That Fits📞 Book a FREE Discovery Call with Cassie: let's discuss your current health routine and what is standing in your way of the brain health and energy you desire.🧠 Join my Newsletter for weekly insider tips on brain optimization, holistic nutrition, and restoring energy🥬Follow me on Instagram:@wellnessthatfitsChapters List00:00 Introduction: Gardening as a Brain Support System01:13 Concept of an Optimized Brain Garden02:53 Science Primer: Gut-Brain Axis and Neurotransmitters05:12 Inflammation and Nutrient Density in Brain Health07:46 Lemon Balm and Its Benefits12:12 Growing and Using Swiss Chard for Brain Health17:13 Leafy Greens and Their Impact on Cognitive Decline24:23 Raspberries27:15 Sulforaphane: Why It Matters for Brain and Gut Health30:59 Cooking and Preserving Nutrients in Your Garden Produce35:25 Garden Planning for Ease and Effectiveness39:21 Final Tips: Start Small and Grow for Brain Health

Could your genetics be influencing your fatigue, brain fog, cravings, and motivation to exercise?In this episode of the Wellness That Fits Podcast, registered dietitian Cassie Groeschl sits down with leading nutrigenomics expert Dr. Ahmed El-Sohemy to break down how DNA-based nutrition can impact the way you eat, feel, and function.You’ll learn how nutrigenomics (personalized nutrition based on your genes) helps explain why one-size-fits-all diets often fall short—and how you can use your genetic insights to better support your energy, mental clarity, metabolism, and long-term health.From vitamin deficiencies and iron levels to MTHFR gene variants, omega-3 absorption, gluten intolerance, and even exercise motivation, this episode explores the connection between your genes and your daily wellness habits.If you’re dealing with burnout, low energy, anxiety, inflammation, or brain fog, you’ll walk away with practical, realistic insights to help you support your body through more personalized nutrition and lifestyle strategies.Learn more about NutrigenomixWellness That Fits📞 Book a FREE Discovery Call to get personalized DNA-based nutrition insights.🧠 Join my Newsletter for weekly insider tips on brain optimization, meal prep, holistic nutrition, and wellness routines.🥬Follow me on Instagram:@wellnessthatfitsChapters List01:37 Nutrigenomics03:55 Genetic Tests from Nutrigenomix06:44 How Genetic Variants Impact Midlife Health11:58 MTHFR Gene & Folate Metabolism17:09 Fatigue, Iron Deficincy Anemia, & Iron Variants27:10 The Easy Process of a Nutrigenomix Test32:14 Gene Variants Involved in Optimal Brain Health37:18 Exercise & Motivation Gene Variant40:50 Who is a Good Candidate for this Test?45:55 Omega-6 and Omega-3 Gene Variant

In this episode of the Wellness That Fits Podcast, registered dietitian Cassie Groeschl sits down with Jodi Scott, co-founder of Green Goo, a plant-based first aid and herbal wellness company trusted by millions.(Shop Green Goo products here and use code WELLNESSTHATFITS at checkout for 10% off!)Jodi shares the powerful story behind building Green Goo—from making herbal salves in her kitchen to scaling a nationally recognized brand rooted in traditional plant medicine.Cassie and Jodi dive deep into burnout in high-achieving women, why so many moms feel exhausted despite “doing everything right,” and how simple, micro-moments of presence (30 seconds to 2 minutes) can dramatically reduce stress, lower cortisol, and improve energy, sleep, and mental clarity.You’ll also learn:Why burnout isn’t just about doing too much—but being disconnected from your bodyThe science behind nervous system regulation and how it impacts gut health, hormones, and brain functionHow plant-based skincare and herbal medicine (like calendula, yarrow, and plantain) support healing, reduce inflammation, and improve skin healthThe hidden impact of toxic ingredients and endocrine disruptors in everyday productsPractical ways to incorporate natural wellness, presence, and simple routines into your busy lifeIf you’re a busy mom struggling with fatigue, brain fog, or overwhelm, this episode offers simple, sustainable wellness strategies that actually fit your real life.Learn more about Jodi Scott and Green Goo:Green Goo (@greengoohelps)FacebookJodi Scott | LinkedInWellness That FIts📞 Book a  FREE Discovery Call with Cassie: let's discuss your current health routine and what is standing in your way of the life and energy you desire.🧠 Join my Newsletter for weekly insider tips on brain optimization, meal prep, holistic nutrition, and wellness routines.🥬Follow me on Instagram:@wellnessthatfitsChapters List:00:00 Introduction to Jodi Scott and Green Goo06:26 From backyard herbs to retail success11:34 Burnout, stress, and the importance of presence13:03 Micro-moments for stress reduction and nervous system regulation16:31 Recognizing signs of burnout and overwhelm18:53 Nervous system regulation and self-care strategies23:24 The role of plants in supporting overall wellness29:05 Traditional herbal remedies like calendula, yarrow and plantain

In this episode of the Wellness That Fits Podcast, we’re joined by Dr. Kate Lund, licensed clinical psychologist and resilience expert, who shares simple, science-backed strategies to help overwhelmed moms raise resilient, emotionally strong kids.You’ll learn how to manage stress, navigate setbacks, and model resilience in everyday life—without adding more to your plate.In this episode, we cover:How the Relaxation Response helps regulate your nervous system (and your child’s)Building self-awareness: what you need to show up as your best as a momSimple, age-appropriate tools to help kids manage stress and big emotionsWhat to say (and not say) when your child fails or faces challengesWhy letting kids sit in discomfort builds long-term resilienceDaily habits that reduce burnout and strengthen resilient familiesIf you’re feeling overwhelmed, burned out, or stuck in survival mode, this episode will help you shift toward more calm, connection, and confidence—while raising kids who can handle life’s challenges.Chapters List:03:14 The Relaxation Response for Resilient Parenting06:34 Building Self-Awareness08:45 Help Kids Build Their Own Resilience11:58 Strategies to Build Resilience After Challenges or Failing14:07 Letting Kids Sit in the Discomfort of Difficulty18:18 Strategies That Make the Biggest Impact in Families✨ Learn more about Dr. Kate Lundkatelundspeaks.com📖 Check out Dr. Kate's recent book: Step Away: The Keys to Resilient Parenting🎙️ Listen to Dr. Kate on her Podcast:Resilient Parenting with Dr. KateWellness That FIts📞 Book a FREE Discovery Call with Cassie: let's discuss your current health routine and what is standing in your way of the life and energy you desire.🧠 Join my Newsletter for weekly insider tips on brain optimization, meal prep, holistic nutrition, and wellness routines.🥬Follow me on Instagram:@wellnessthatfits

In this episode of the Wellness That Fits Podcast, Cassie explains why many women experience brain fog and energy crashes by mid-morning. While a slight dip in energy in the early afternoon is a normal part of the body’s circadian rhythm, feeling foggy or exhausted around 10–11 a.m. is often a sign of metabolic imbalance rather than poor sleep.Are you worried about cognitive decline? The Brain Health and Energy Protocol is designed for women who want to optimize focus, improve cognitive performance, prevent dementia, and protect their brain health as they age. Be first to access the Brain Health & Energy Protocol.👉 Join the Priority Access ListIn this episode, Cassie breaks down several common drivers of morning brain crashes, including:Blood sugar spikes from high-carb, low-protein breakfastsBlood sugar instability throughout the dayDehydrationChronic stress that disrupts cortisol rhythmsMetabolic health and lifestyle factors influence long-term brain health, noting research suggesting that nearly 45% of dementia cases may be linked to modifiable risk factors such as nutrition, sleep, stress, and physical activity.Cassie shares practical strategies to help women stabilize energy and support long-term cognitive health, and introduces her upcoming Brain Health and Energy Protocol designed for women who want to optimize focus, reduce inflammation, improve cognitive performance, and protect their brain health as they age.Chapters List:00:00 Understanding Energy Crashes05:46 The Importance of Protein and Fiber09:21 Blood Sugar Patterns and Cognitive Function11:04 The Role of Hydration in Brain Health13:23 Chronic Stress and Cortisol Levels15:09 Long-term Brain Health and Preventative MeasuresWellness That FIts📞 Book a FREE Discovery Call with Cassie: let's discuss your current health routine and what is standing in your way of the life and energy you desire.🧠 Join my Newsletter for weekly insider tips on brain optimization, meal prep, holistic nutrition, and wellness routines.🥬Follow me on Instagram:@wellnessthatfits

Perimenopause can bring frustrating symptoms like brain fog, hot flashes, night sweats, mood changes, poor sleep, and weight gain. But what if part of the solution could come from something as simple as the food on your plate?In this episode of the Wellness That Fits Podcast, registered dietitian Cassie Groeschl explores the science behind soy isoflavones—powerful plant compounds found in foods like tofu, edamame, tempeh, and soy milk—and how they may help support women through the hormonal transition of perimenopause and menopause.Cassie breaks down the latest research showing that soy isoflavones may help:Reduce hot flash frequency and severityImprove mood and psychosocial symptomsSupport bone density and reduce bone lossImprove metabolic health, blood sugar, and weight regulationSupport heart health and cardiovascular markersPotentially lower breast cancer risk, especially with long-term soy intakeCassie shares simple, practical ways to add soy foods to your daily routine. If you’re navigating perimenopause—or approaching it—this episode will help you understand how nutrition strategies like soy isoflavones may support hormone health naturally.Chapters List:00:00 Understanding Perimenopause03:04 Hormonal Changes and Their Impact04:48 Exploring Natural Remedies: Soy Isoflavones09:12 The Science Behind Isoflavones11:54 Research Insights on Isoflavones and Symptoms15:50 Bone Health and Isoflavones20:29 Metabolism, Weight, and Blood Sugar24:50 Cardiovascular Health and Breast Cancer Risk26:03 Understanding Soy Interventions28:36 The Role of Isoflavones in Menopause29:04 Debunking Myths About Soy (Cancer, Thyroid Function, Feminization in Men)34:45 Practical Applications of Soy in Diet44:20 Whole Foods vs. Supplements46:09 Conclusion: Embracing Soy for HealthWellness That FIts📞 Book a FREE Discovery Call with Cassie: let's discuss your current health routine and what is standing in your way of the life and energy you desire.🧠 Join my Newsletter for weekly insider tips on brain optimization, meal prep, holistic nutrition, and wellness routines.🥬Follow me on Instagram:@wellnessthatfits

Can creatine really help with brain fog, working memory lapses, and the mental overload that comes with motherhood?In this episode of the Wellness That Fits Podcast, registered dietitian and mom of three, Cassie Groeschl, breaks down the science behind creatine and cognitive function, especially for sleep-deprived, overwhelmed moms juggling work, family, and decision fatigue.You’ve probably seen the headlines claiming creatine isn’t just for bodybuilders anymore. But what does the research actually say?Cassie dives into:What creatine is and how it supports cellular energy (ATP) in the brainWho may benefit most from supplementation (vegetarians, older adults, and those under acute sleep stress)What studies show about working memory, processing speed, and executive functionThe emerging research on high-dose creatine during sleep deprivationThe limitations and caveats you need to know before supplementingMost importantly, she zooms out to answer the bigger question:Is creatine the solution to chronic mom brain?You’ll also learn what does have overwhelming scientific backing for cognitive resilience — including exercise, sleep quality, social engagement, and simple lifestyle shifts that fit into real life.If you're tired, overstimulated, and wondering whether a supplement can fix your brain fog, this episode will give you clarity, nuance, and practical next steps.Because wellness should fit your real life — not add more overwhelm.Chapters List00:00 Understanding Brain Fog and Creatine05:03 Creatine's Mechanism of Action in the Brain06:05 Research Insights: Creatine and Cognitive Function11:50 Creatine & Sleep Deprivation Studies19:07 Exercise & Cognition21:02 Sleep & Cognitive Function22:20 Other Lifestyle Factors & Cognition22:57 Final Takeaways25:12 Applications to Daily LifeWellness That FIts📞 Book a FREE Discovery Call with Cassie: let's discuss your current health routine and what is standing in your way of the life and energy you desire.🧠 Join my Newsletter for weekly insider tips on brain optimization, meal prep, holistic nutrition, and wellness routines.🥬Follow me on Instagram:@wellnessthatfits

Are probiotics really the foundation of gut health — or are we missing something even more important?In this episode of Wellness That Fits, registered dietitian and mom of three Cassie Groeschl breaks down the science behind prebiotic fiber, probiotics, and synbiotics — and explains why feeding your gut bacteria may matter more than simply adding new strains.If you're a woman in your 30s, 40s, or early 50s dealing with bloating, unpredictable digestion, anxiety, poor sleep, increased stress, or low energy, this conversation is especially for you. Hormonal shifts during midlife can influence gut motility, microbiome diversity, inflammation, and even stress resilience, making gut support more important than ever.You’ll learn why consistency beats intensity, how meal prep can increase resistant starch, and why prebiotic fiber may be one of the most underused tools for mood support in midlife women. Because when you feed your microbiome daily, it supports you back.Chapters00:00 Prebiotics, Probiotics, and Synbiotics, Explained08:10 The Power of Prebiotics vs. Probiotics10:25 Types of Prebiotic Fiber14:02 Common Prebiotic Supplements15:49 Slow Introduction of Prebiotic Fiber17:53 Practical Applications for Midlife WomenWellness That FIts📞 Book a FREE Discovery Call with Cassie: let's discuss your current health routine and what is standing in your way of the life and energy you desire.🧠 Join my Newsletter for weekly insider tips on brain optimization, meal prep, holistic nutrition, and wellness routines.🥬Follow me on Instagram:@wellnessthatfitsReferencesGut Feelings Study

In this episode of Wellness That Fits, we explore the science behind the Blue Zones—regions where people live longer, healthier lives with lower rates of chronic disease and greater independence. Studied by Dan Buettner, the five Blue Zones include Ikaria, Okinawa, Sardinia, Nicoya Peninsula, and Loma Linda.These regions share nine common habits, known as the “Power 9”, including natural movement, strong purpose, stress reduction, eating to 80% full, prioritizing plants, meaningful connection, and supportive community.We take a closer look at the “plant slant,” highlighting beans and legumes as powerful staples linked to longevity. Research supports that a higher intake of plants is associated with lower cardiovascular risk and improved overall health.The takeaway: lasting wellness comes from small, sustainable habits practiced together. Pick one of the Power 9 and start there. DM me your one change on Instagram @wellnessthatfitsChapters List00:00 Introduction to Blue Zones and Longevity02:34 The Power Nine: Key Lifestyle Patterns10:58 The Importance of Nutrition in Blue Zones12:23 Focusing on Plant Slant and Beans28:33 Synergy of Lifestyle Factors for Health31:41 Action Steps for WellnessWellness That FIts📞 Book a FREE Discovery Call with Cassie: let's discuss your current health routine and what is standing in your way of the life and energy you desire.🧠 Join my Newsletter for weekly insider tips on brain optimization, meal prep, holistic nutrition, and wellness routines.🥬Follow me on Instagram:@wellnessthatfits

In this episode of the Wellness That Fits Podcast, Cassie continues the GLP-1 conversation with an honest look at diet culture, food noise, and why so many women struggle to trust their bodies around food, with or without medication.GLP-1s entered a culture that has spent decades teaching women to ignore hunger, fear food, and rely on external rules instead of internal cues. Cassie breaks down how chronic dieting, restriction, and “quick fixes” disrupt the brain–body feedback loop, leading to anxiety around eating, constant food thoughts, decision fatigue, and loss of hunger and fullness awareness—what many women experience as food noise.GLP-1 medications can feel comforting by temporarily quieting that noise, without actually healing the underlying relationship with food.This episode also explores:How dieting changes neurobiology and fuels obsession with foodWhy GLP-1s are a tool, not a long-term teacherWhat really happens when women come off GLP-1s and why food noise can returnHow nutrition therapy helps rebuild hunger, fullness, and self-trust safelyThe role of consistent nourishment, protein, fiber, blood sugar stability, and gut healthHow environment, habits, and identity shifts—not willpower—drive sustainable changeCassie explains how she helps women move away from restriction and toward practical, realistic eating patterns that fit real life—especially for busy moms and women navigating stress, hormones, and demanding schedules. The ultimate goal is becoming a woman who fuels herself consistently, feels calm and confident around food, and builds habits.If you’re on a GLP-1, considering one, or healing from years of dieting, this episode offers science-based insight, compassion, and a clear path toward peace with food, sustainable health, and self-trust.Chapters List00:00 Understanding GLP-1s and Their Context03:52 The Impact of Diet Culture on Women06:37 The Role of GLP-1s in Weight Management09:38 Rebuilding Trust with Food12:07 Creating Sustainable Eating Habits14:25 Navigating Life After GLP-1s17:06 The Importance of Support in Dietary ChangesWellness That FIts📞 Book a FREE Discovery Call with Cassie: let's discuss your current health routine and what is standing in your way of the life and energy you desire.🧠 Join my Newsletter for weekly insider tips on brain optimization, meal prep, holistic nutrition, and wellness routines.🥬Follow me on Instagram:@wellnessthatfits

GLP-1 medications like Ozempic, Wegovy, Mounjaro, Zepbound, and semaglutide are everywhere—but what do they actually do in the body, who truly benefits from them, and where does nutrition fit in?In part one of this two-part series, Cassie breaks down the science behind GLP-1 receptor agonists using evidence, not hype. This episode explores:What GLP-1 medications and peptides are and how they work in the bodyMedical use vs. cosmetic or weight-loss-driven useHow GLP-1s impact appetite, insulin, gastric emptying, and calorie intakeRisks of muscle loss and potential bone density changesWhy protein intake, fiber, resistance training, and overall nutrition are criticalLifestyle habits that support natural GLP-1 productionWhat happens when people come off GLP-1 medications—and why weight regain and “food noise” aren’t willpower issues, but biologyCassie also explains why GLP-1s are metabolic tools, not magic fixes, and how working with a dietitian before, during, and after these medications can protect muscle mass, support gut health, stabilize blood sugar, and create sustainable habits that last beyond the prescription.If you’re considering GLP-1 medications, currently taking them, transitioning off, or wondering how to support your health naturally, this episode will help you make informed, compassionate, and science-based decisions—without fear, shame, or extremes.👉 Don’t miss Part 2, where we dive deeper into food noise, body image, and the psychology behind GLP-1 use.Chapters List:00:00 Introduction to GLP-1 Medications01:24 Understanding GLP-1 and Peptides04:15 Who is Using GLP-1 Medications?07:53 Mechanism of Action of GLP-1s10:18 Weight Loss and Health Considerations13:56 Nutritional Strategies for GLP-1 Users18:58 Transitioning Off GLP-1s and Dietitian Support23:23 Sustainable Health Beyond GLP-1sWellness That FIts📞 Book a FREE Discovery Call with Cassie: let's discuss your current health routine and what is standing in your way of the life and energy you desire.🧠 Join my Newsletter for weekly insider tips on brain optimization, meal prep, holistic nutrition, and wellness routines.🥬Follow me on Instagram:@wellnessthatfitsReferencesArticle in Lancet - lean muscle loss

In this episode, registered dietitian Cassie Groeschl reframes anxiety as biological information—not a mindset failure—and explains how we can create the conditions of calm in our bodies. Anxiety is often a sign of being under-resourced rather than broken.Cassie shares practical, science-backed strategies rooted in nutrition psychology and nervous system regulation to gently reduce anxiety without restrictive diets or unrealistic wellness routines. Topics include:-How deep breathing before meals can stabilize blood sugar and calm the nervous system-Why omega-3 healthy fats are essential for mood regulation-How increasing plant diversity supports gut health and emotional resilience. -A balanced approach to caffeine, highlighting green tea and L-theanine as tools for focus without jitters.This episode emphasizes sustainable, body-based supports for anxiety relief—helping women move away from self-blame and toward nourishing the gut-brain connection. Chapters Summary00:00 Understanding Anxiety in Daily Life03:34 Body-Based Strategies for Reducing Anxiety12:10 Nourishing the Anxious BrainWellness That FIts📞 Book a FREE Discovery Call with Cassie: let's discuss your current health routine and what is standing in your way of the life and energy you desire.🧠 Join my Newsletter for weekly insider tips on brain optimization, meal prep, holistic nutrition, and wellness routines.🥬Follow me on Instagram:@wellnessthatfits

If you’re a busy mom who eats “clean,” follows all the wellness rules, and still feels exhausted, anxious, foggy, or stuck with stubborn weight, this episode is for you.In this episode, dietitian and mom of three Cassie Groeschl breaks down one of the most overlooked foundations of gut health, brain health, and metabolism: fiber. While protein often steals the spotlight, fiber plays a powerful behind-the-scenes role in supporting energy, mental clarity, digestion, mood, immune health, and sustainable weight loss.You’ll learn why highly restrictive diets can actually harm your microbiome over time, even when they seem healthy, and how low fiber intake is linked to fatigue, cravings, hormonal imbalance, and a sluggish metabolism.If you’re dealing with chronic exhaustion, afternoon crashes, digestive issues, anxiety, brain fog, or “mom brain,” this episode will help you reframe wellness away from restriction and toward nourishment. 00:00 The Struggle with Restrictive Diets02:37 The Importance of Fiber06:47 How Fiber Affects Mental Health10:31 The Role of Dietary Diversity11:56 Practical Tips for Increasing Fiber Intake17:50 The Ongoing Benefits of Fiber19:28 Practical Steps for Busy MomsWellness That FIts📞 Book a FREE Discovery Call with Cassie: let's discuss your current health routine and what is standing in your way of the life and energy you desire. 🧠 Join my Newsletter for weekly insider tips on brain optimization, meal prep, holistic nutrition, and wellness routines.🥬Follow me on Instagram:@wellnessthatfits

Cassie Groeschl welcomes Empowerment Coach and mom of three, Corinne Zuleger, for a deeply honest and practical conversation about burnout, brain health, and stress resilience in motherhood.Corinne shares her powerful personal story of burnout, including a pivotal moment of emotional collapse that forced her to confront how deeply disconnected she had become from her authentic self. That moment marked the beginning of her healing journey and now informs her work helping women recover from overwhelm, anxiety, perfectionism, and chronic self-doubt.Cassie and Corinne explore the common struggles modern moms face—burnout, disconnection, imposter syndrome, comparison, and the pressure to “do it all.” Corinne explains how many of these challenges stem from automatic negative thought patterns and beliefs formed over time, often reinforced by societal expectations placed on women and mothers.A major focus of the episode is brain-based tools for stress resilience, drawing from Corinne’s training with Dr. Daniel Amen and neuro-encoding techniques. Chapters Summary00:00 Introduction to Empowerment and Healing01:57 Corinne's Journey Through Burnout04:01 Coming Home to Self and Authenticity06:16 Understanding Women's Struggles and Disconnection10:28 Techniques for Managing Negative Thoughts18:13 The Science of Neuroplasticity and Rewiring the Brain22:41 Taking Responsibility for Our Thoughts and Actions28:40 The Importance of Role Modeling for Children32:51 Finding Joy in the Chaos of Parenting37:35 Embracing the Messiness of Motherhood43:54 Final Thoughts and Practical TakeawaysConnect with Corinne Zulegerhttps://www.corinnezuleger.com/  https://www.facebook.com/corinnezulegerlifecoachhttps://www.linkedin.com/in/corinne-zuleger/https://www.instagram.com/corinne_zuleger/#https://www.tiktok.com/@corinnezulegerhttps://www.youtube.com/@corinnezuleger9879Life Coaching with Corinne:https://corinnezulegerlifecoaching.kit.com/f8ffe337cdWellness That Fits📞 Book a FREE Discovery Call with Cassie: let's discuss your current health routine and your next best steps🧠 Join my Newsletter for weekly insider tips on brain optimization, meal prep, holistic nutrition, and wellness routines.🥬Follow me on Instagram: @wellnessthatfits

In this episode, Cassie sits down with Trevor Folker, physical therapist and owner of MVMT Performance & Rehab, to explore the powerful connection between movement, mental health, and brain function.Together, they unpack research showing that physical activity can be just as effective (if not more effective) than traditional approaches like medication and therapy for anxiety and depression. Trevor explains why exercise is often underutilized in mental health care, how even small doses of movement can significantly improve mood, reduce anxiety, and build long-term mental resilience through brain rewiring and neuroplasticity.The conversation also covers:Why any movement that elevates your heart rate countsHow to meet yourself where you are, especially during burnout, postpartum, or seasonal depressionThe concept of “minimum effective dose” of movementHow exercise supports brain fog, cognitive clarity, and stress recoveryWhy over-exercising and perfectionism can actually worsen anxietyPractical, realistic ways to integrate movement into daily life—even on hard daysThis episode is a refreshing reminder that movement doesn’t have to be extreme to be effective. Whether it’s a walk, yoga, cleaning the house, or a few squats between meetings, movement is medicine—and it’s available to everyone.Chapters List03:05 Trevor's Background and MVMT Performance & Rehab07:42 Exercise vs. Traditional Treatments for Mental Health10:34 The Importance of Movement in Mental Health14:34 Tailoring Movement to Individual Needs20:02 Building Long-Term Resilience Through Movement24:38 Balancing Exercise and Mental Health27:11 Starting Small: The Journey to Fitness30:52 Understanding Brain Fog and Its Impact38:19 Integrating Movement into Daily Life41:39 Movement as Medicine & Overcoming BarriersLearn more about Trevor Folker and his team at MVMT Performance and Rehab:www.mvmtgb.comwww.instagram.com/mvmt.rehabWellness That Fits📞 Book a FREE Discovery Call with Cassie: let's hash out what's going well for you and your next best steps🧠 Join my Newsletter for weekly insider tips on brain optimization, meal prep, holistic nutrition, and wellness routines.🥬Follow me on Instagram: @wellnessthatfits

Cassie discusses the effects of alcohol on the brain, sleep, and the immune system, sharing her personal journey with alcohol and the importance of finding healthier alternatives. She delves into the science behind alcohol's impact on cognitive function and offers insights into mocktails and adaptogens as beneficial substitutes. The episode concludes with practical tips for reducing alcohol intake and her functional drinks.00:00 Introduction to Alcohol and Its Effects06:53 Personal Journey with Alcohol12:17 The Science of Alcohol's Impact on the Brain17:31 Sleep Disruption and Alcohol Consumption22:58 Exploring Mocktails and Adaptogens28:59 Practical Tips for Reducing Alcohol Intake30:02 Conclusion and Recap of Key Points🧠 Join my Newsletter for weekly insider tips on brain optimization, meal prep, holistic nutrition, and wellness routines.🥬Follow me on Instagram:@wellnessthatfitsDM me if you want more episodes like this one with the benefits of reducing alcohol and more adaptogen drinks!

Today's episode is your invitation to slow down, breathe, and reconnect with what truly matters. We're talking about cultivating traditions through food, how food connects us to family and to memory, and how to release the guilt that so often creeps into this holiday eating. Cassie gives tips on mindful eating and strategies to help digestion during high-stress moments. 00:00 Embracing the Holiday Spirit01:35 Food as the Oldest Form of Connection03:07 Release the Food Guilt04:22 Cultivating Meaningful Traditions06:48 Understanding Stress and Digestion10:42 Reflective Questions on Food Traditions🧠 Join my Newsletter for weekly insider tips on brain optimization, meal prep, holistic nutrition, and wellness routines.🥬Follow me on Instagram:@wellnessthatfits

Today, we talk with Darya Maeki, a Clarity & Goal-Setting Coach. She discusses the concept of success and its impact on personal peace, particularly for high-achieving women. She emphasizes the importance of core values, aligned goals, and simple systems to create a livable form of success. Darya also highlights the ripple effect that occurs when women are grounded and fulfilled, suggesting that this can lead to positive changes in families, workplaces, and even the world.00:00 Identifying Core Values02:10 Darya's Design Background 04:25 Designing a Sustainable and Fulfilled Life08:20 Aligned Core Values 12:17 How to Set Boundaries16:08 Brain Health GPS24:33 The North MethodDarya Maeki is a Clarity & Goal-Setting Coach who transforms overwhelm into aligned momentum. Blending design thinking with mindset work, her North Method guides clients to name core values, set goals that fit real life, and build rhythms that last. She hosts the Tea Talk with Darya podcast and teaches life by design—not by default.Instagram: @daryamaeki Email: [email protected] Tea Talk with Darya PodcastTo book your complimentary 30 minute clarity call with Darya, please email [email protected] and include Wellness That Fits in the subject line.From your Host, Cassie at Wellness That Fits:🧠 Join my Newsletter for weekly insider tips on brain optimization, meal prep, holistic nutrition, and wellness routines.🥬Follow me on Instagram:@wellnessthatfits

In this conversation, Cassie discusses the challenges of motherhood, particularly the mental load and brain fog that many moms experience. She emphasizes the importance of nutrition, specifically the benefits of berries, in supporting cognitive function and mental clarity. Through scientific studies, she highlights how berries can enhance memory, executive function, and overall brain health. Cassie also provides practical tips on how to incorporate more berries into daily meals, reinforcing the idea that small dietary changes can lead to significant improvements in mental well-being.00:00 The Struggles of Motherhood and Mental Load04:54 Nutrition as a Solution: The Power of Berries07:22 The Science Behind Berries and Brain Health12:45 Practical Ways to Incorporate Berries into Your Diet16:55 Key Takeaways and Conclusion🧠 Join my Newsletter for weekly insider tips on brain optimization, meal prep, holistic nutrition, and wellness routines.🍽️Join my easy, done-for-you, berry-filled MIND diet Meal Plan Subscription so you can spend less time in the kitchen, and more time with your loved ones this season. 🥬Follow me on Instagram:@wellnessthatfits

Today we dive into a mom's burnout story and how she prioritizes her health, uses a life skills camp to teach her kids how to function and nourish their bodies, and how she grounds her days and weeks in small habits that stick.Melissa Wilkinson is the founder of Anchored with Purpose, a faith-centered brand and podcast designed to help Catholic women reconnect with their faith, inner peace, and pursue their God-given dreams. She's also the author of the Anchored with Purpose Faith Journal, which helps women start their day with purpose and intention. As a wife, mother, speaker, podcaster, author, and certified life coach, Melissa brings a compassionate, relatable approach to empowering women to overcome life's chaos, find their purpose, and live with intention. Through her podcasts, speaking engagements, and coaching, she inspires women to deepen their relationship with God, nurture their families, and boldly dream again. When she's not coaching or podcasting, Melissa loves spending time with her family, sharing heartfelt encouragement, and finding creative ways to anchor her own life with faith and purpose. 02:38 Melissa's Burnout Story13:15 Life Skills Camp22:44 Prioritizing Health33:34 Building Healthy Habits and Routines46:03 Practical Steps for Busy MomsDownload Melissa's Free Planner:Get your FREE Anchored with Purpose PlannerConnect with Melissa:anchoredwithpurpose.com Anchored with Purpose PodcastAnchored with Purpose Faith JournalAnchored with Purpose Instagram Melissa Instagram

The holidays are magical, but let's be honest, moms are often the ones behind that magic and behind the scenes, it can feel like a lot. There are so many school events, Christmas programs, holiday outings, family gatherings, and these amazing traditions to uphold, but it just can be a lot. There's so much mental load that moms carry in the planning, organizing, and executing to actually make it all happen.Today, we're talking about one simple grounded doable strategy that can restore some peace to your home this season, and that is meal prep. Not the overwhelming spend all day in the kitchen kind. I'm talking about something a little bit easier and built for real life. Rather than adding another tradition, what can we do to support your current traditions? What can we do to free up more time, energy, and calmness? That answer is meal prep!00:00 The Holiday Magic and Mental Load08:11 Meal Prep: A Strategy for Peace16:34 Creating Family Connections Through Meal Prep23:50 Simplifying Meal Planning for Busy Moms24:44 Practical Steps for Busy Moms🍽️ Join my easy, done-for-you Meal Plan Subscription so you can spend less time in the kitchen, and more time with your loved ones this season. 🧠 Join my Newsletter for weekly insider tips on brain optimization, meal prep, holistic nutrition, and wellness routines.🥬 Follow me on Instagram: @wellnessthatfits

We're going to be talking all about the benefits of journaling for brain health. I share a 5-10 minute journaling habit that can help your memory, clear brain fog, improve your mood and actually change your brain. Here's how I journal for brain health and the science behind what works and what doesn't. I discuss why I started journaling, what I include in my journal, like gauging my energy levels, recording memories of my kids, and my top three priorities. We also cover the science behind gratitude, what I've changed to improve my gratitude practice, and what you can do today to receive the benefits of journaling and create your own gratitude practice. 00:00 The Power of Journaling for Brain Health10:31 Structuring a Daily Journaling Practice19:38 Enhancing Gratitude Practices through Science25:58 Overcoming Barriers to Journaling27:22 Introduction to Wellness That Fits27:22 Practical Steps for Busy Moms📓 Download my FREE Restore & Reflect Busy Mom Journal Prompts🧠 Join my Newsletter for weekly insider tips on brain optimization, meal prep, holistic nutrition, and wellness routines.🍽 Follow me on Instagram:@wellnessthatfitsReferences:Huberman Lab Podcast Episode: The Science of Gratitude & How to Build a Gratitude Practice

What if your trouble staying focused, forgetting what you just read, or feeling like your brain's in a fog isn't just normal, but a sign your brain's working memory and executive functions and systems are under strain. Today, we're going to be talking about: 1) What working memory is and why it matters2) What brain fog signals3) Research-backed nutrition and routines that support cognitive clarity. And couldn't we all use a little more of that? 00:00 Understanding Brain Fog and Memory Issues06:40 Exploring the Causes of Brain Fog10:04 Nutrition's Role in Cognitive Function12:52 Practical Nutrition Strategies for Clarity17:01 Routine and Behavioral Habits for Better Memory19:54 Introduction to Wellness That Fits19:55 Practical Steps for Busy Moms🧠 Join my Newsletter for weekly insider tips on brain optimization, meal prep, holistic nutrition, and wellness routines:https://wellnessthatfits.kit.com/7e51bc4375🍽 Follow me on Instagram: @wellnessthatfits

Have you ever walked into a room and completely forgotten why you're there? Or maybe you've stared at your phone, trying to remember what you were about to do. I know I have, especially in the thick of motherhood. I remember one morning when I was packing lunches, signing probably some school papers and trying to get out for the day. I opened the fridge, I stood there and thought, wait, what was I even looking for? That foggy, scattered feeling. That's what we're talking about today. For me, brain fog felt like just another part of mom life. But when I started connecting the dots between nutrition, brain health, and even my own family history of Alzheimer's and started looking more into how I could support my brain, I started realizing what we eat doesn't just fuel our bodies, it shapes our memory, our focus, and how sharp we feel from day to day. And well, leafy greens, they're one of the most powerful brain foods we have. Today, we're going to talk about important nutrients in leafy greens, the science behind cognitive health and diet, and how you can actually apply this to your life this week or even today. 00:00 Understanding Brain Fog and Nutrition03:10 The Power of Leafy Greens for Brain Health06:01 Scientific Insights on Cognitive Benefits08:40 Practical Ways to Incorporate Greens11:12 Taking Action: Your Leafy Green Challenge15:22 Practical Steps for Busy Moms🥬Join the Leafy Greens "Fit In Your Greens" 5-day challenge!https://wellnessthatfits.ck.page/4bfeab299bJoin my Newsletter for weekly insider tips on brain optimization, meal prep, holistic nutrition, and wellness routines:https://wellnessthatfits.kit.com/7e51bc4375

Hi, I'm Cassie Groeschl and welcome to the Wellness That Fits podcast. This is where I share practical tips and strategies to help busy moms like you prioritize wellness without the burnout. On this podcast, I'll be sharing the simple but powerful strategies I've used to help you prioritize what matters to you without sacrificing your health or wellbeing. I'm here to show you how to create a life that feels balanced, sustainable, and fulfilling. We'll talk about food as medicine and dive into science-backed nutrition, gut health, brain health, and using food to prevent, heal, and nourish. We'll dive into sustainable meal planning and meal prep, holistic wellness routines, and family connection and how to strengthen family bonds through activities and food. You can expect short 15 to 20 minute episodes that fit seamlessly into your routine. Whether you are driving, doing dishes, in the pickup line or on a walk, you can expect actionable episodes, encouragement and real strategies for busy moms. I'm so glad you're here and I can't wait to share what I've learned with you.00:00 Introduction to Wellness That Fits03:20 Strategies for Prioritizing Wellness04:17 Family Connection and Holistic Wellness05:32 Introduction to Wellness That Fits05:33 Practical Steps for Busy Moms Join my Newsletter for weekly insider tips on brain optimization, meal prep, holistic nutrition, and wellness routines:https://wellnessthatfits.kit.com/7e51bc4375IG: @wellnessthatfitswellnessthatfits.com

Welcome to Wellness That Fits — the podcast designed for busy moms who want to eat well, restore their energy, and ditch brain fog without sacrificing family time or their sanity.I’m Cassie Groeschl, registered dietitian, mom of three, and former high-achieving burnout queen. I know firsthand what it’s like to juggle motherhood, ambition, and wellness, and how easy it is to lose yourself in the chaos. That’s why I created this podcast: to give you simple, sustainable wellness strategies that actually fit your real life.Each week, you'll get practical tips rooted in my four pillars of wellness:🥦 Food as Medicine🍽️ Sustainable Meal Planning & Prep🧘‍♀️ Holistic Wellness Routines❤️ Family ConnectionNo trends. No guilt. Just real-life support to help you feel your best — physically, mentally, and emotionally — so you can show up fully for yourself and your family.If you're ready to reclaim your energy and redefine success on your own terms, hit follow and join me every week for Wellness That Fits.