<![CDATA[Wellness That Fits]]>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, 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. No 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.

]]>https://www.wellnessthatfits.comRiverside.fm (https://riverside.com)Sun, 10 May 2026 12:13:05 GMTThu, 09 Oct 2025 18:25:45 GMT60Cassie Groeschl, Dietitian<p>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, 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. No 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.</p>episodicCassie Groeschl, Dietitiancassiekerr18@gmail.comno<![CDATA[Nutrition Psychology for Mental Health: Foods That Help Anxiety, Stress & Low Mood]]>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 health
  • Nutrition psychology explained
  • How the Mediterranean diet supports depression and anxiety recovery
  • Research studies linking diet and mental health
  • Why therapy plus nutrition creates better outcomes
  • Simple nutrition strategies for busy moms struggling with stress and exhaustion

If 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 List

00:00 Introduction to Nutrition Psychology

02:58 Understanding the Gut-Brain Axis

05:39 The Impact of Diet on Mental Health

11:04 Combining Nutrition with Therapy

Wellness 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

]]>6b7d3e68-9eed-4170-aebb-5e5bbec9f185Fri, 08 May 2026 19:12:09 GMT<p>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.</p><p></p><p>Learn how the emerging field of <b>nutrition psychology</b> shows that food directly impacts mood, energy, focus, stress resilience, and emotional health. Cassie breaks down the science behind the <b>gut-brain axis</b>, serotonin production in the gut, inflammation, and how nutrient deficiencies may contribute to anxiety, fatigue, low mood, and brain fog.</p><p>This episode covers:</p><ul><li>The gut-brain connection and mental health</li><li>Nutrition psychology explained</li><li>How the Mediterranean diet supports depression and anxiety recovery</li><li>Research studies linking diet and mental health</li><li>Why therapy plus nutrition creates better outcomes</li><li>Simple nutrition strategies for busy moms struggling with stress and exhaustion<p></p></li></ul><p>If 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.</p><p></p><p>✨ Subscribe, leave a review, and share this episode with another mom who needs encouragement and practical wellness support.</p><p></p><p><b>Chapters List</b></p><p>00:00 Introduction to Nutrition Psychology</p><p>02:58 Understanding the Gut-Brain Axis</p><p>05:39 The Impact of Diet on Mental Health</p><p>11:04 Combining Nutrition with Therapy</p><p></p><p><b>Wellness That Fits</b></p><p>📞 Book a<a rel="noopener noreferrer nofollow" href="https://my.practicebetter.io/#/628cfccb4d47e79361535fcc/bookings?s=67ec315e2872f631461487fe" target="_blank"> <b>FREE Discovery Call</b></a><b> </b>with Cassie: identify your next best step to optimal brain and mental health</p><p>🧠<a rel="noopener noreferrer nofollow" href="https://wellnessthatfits.kit.com/7e51bc4375" target="_blank"> Join my Newsletter</a> for weekly insider tips on brain optimization, holistic nutrition, and restoring energy</p><p>🥬Follow me on Instagram:<a rel="noopener noreferrer nofollow" href="https://www.instagram.com/wellnessthatfits?igsh=MWc5Y2NmOWxydGV6bw%3D%3D&amp;utm_source=qr" target="_blank">@wellnessthatfits</a></p>no00:14:4128Nutrition Psychology for Mental Health: Foods That Help Anxiety, Stress & Low Moodfull<![CDATA[Pantry Refresh for Brain Health: Hidden Causes of Brain Fog & Low Energy]]>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 overload
  • Minimize toxins by gradually replacing plastics, non-stick cookware, and harmful materials
  • Make healthy swaps that lower daily chemical exposure
  • Organize intentionally to simplify meals and support your nervous system
  • Restock strategically with whole, nutrient-dense foods that stabilize energy and mood

Cassie 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 Guide

Chapters List

00:00 Understanding Brain Fog and Energy Fluctuations

03:15 The Impact of Pantry Choices on Mental Health

05:00 Decluttering for Mental Clarity

08:00 Addressing Environmental Toxins in the Kitchen

12:19 Healthy Swaps for a Safer Kitchen

17:45 Organizing Your Pantry for Reduced Stress

21:08 Restocking with Brain-Supportive Foods

27:40 Reflecting on Your Pantry Reset

Wellness That Fits

Click 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

]]>4258b5ee-deb0-4981-b5e3-d9f69f53b8eeTue, 28 Apr 2026 08:00:00 GMT<p>In this episode of the <i>Wellness That Fits Podcast</i>, 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.</p><p></p><p>Cassie introduces a <b>simple, realistic </b><a rel="noopener noreferrer nofollow" href="https://wellnessthatfits.kit.com/22e2881988" target="_blank"><b>pantry reset </b></a><b>strategy</b> designed to support <b>brain health, hormone balance, and stress resilience</b>, without overwhelm or perfectionism. She explains how <b>ultra-processed foods, blood sugar fluctuations, and environmental toxins</b> (like BPA and PFAS) can impact mood, cognition, and long-term health.</p><p></p><p>The episode walks you through five key steps:</p><ul><li><b>Declutter</b> to reduce decision fatigue and cognitive overload</li><li><b>Minimize toxins</b> by gradually replacing plastics, non-stick cookware, and harmful materials</li><li><b>Make healthy swaps</b> that lower daily chemical exposure</li><li><b>Organize intentionally</b> to simplify meals and support your nervous system</li><li><b>Restock strategically</b> with whole, nutrient-dense foods that stabilize energy and mood</li></ul><p></p><p>Cassie emphasizes that small, consistent changes—not perfection—create meaningful improvements. By transforming your pantry, you’re not just organizing food—you’re <b>reducing stress, improving mental clarity, and creating a supportive environment for your entire family</b>.</p><p></p><p>This episode is especially helpful for busy moms and professionals looking to <b>simplify healthy living, reduce overwhelm, and feel more like themselves again</b>.</p><p></p><p><a rel="noopener noreferrer nofollow" href="https://wellnessthatfits.kit.com/22e2881988" target="_blank"><b>Click here for the Pantry Refresh Guide</b></a></p><p></p><p><b>Chapters List</b></p><p>00:00 Understanding Brain Fog and Energy Fluctuations</p><p>03:15 The Impact of Pantry Choices on Mental Health</p><p>05:00 Decluttering for Mental Clarity</p><p>08:00 Addressing Environmental Toxins in the Kitchen</p><p>12:19 Healthy Swaps for a Safer Kitchen</p><p>17:45 Organizing Your Pantry for Reduced Stress</p><p>21:08 Restocking with Brain-Supportive Foods</p><p>27:40 Reflecting on Your Pantry Reset</p><p></p><p><b>Wellness That Fits</b></p><p><a rel="noopener noreferrer nofollow" href="https://wellnessthatfits.kit.com/22e2881988" target="_blank"><b>Click here for the Pantry Refresh Guide</b></a></p><p>🧠<a rel="noopener noreferrer nofollow" href="https://wellnessthatfits.kit.com/7e51bc4375" target="_blank"> Join my Newsletter</a> for weekly insider tips on brain optimization, holistic nutrition, and restoring energy</p><p>🥬Follow me on Instagram:<a rel="noopener noreferrer nofollow" href="https://www.instagram.com/wellnessthatfits?igsh=MWc5Y2NmOWxydGV6bw%3D%3D&amp;utm_source=qr" target="_blank">@wellnessthatfits</a></p><p></p>no00:30:0227Pantry Refresh for Brain Health: Hidden Causes of Brain Fog & Low Energyfull<![CDATA[NMN vs NR vs NAD IV: What Actually Works for Energy & Longevity?]]>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 Assessment

You’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 repair
  • Why NAD levels decline with age, stress, inflammation, and poor lifestyle habits
  • The difference between NAD vs. its precursors (NMN, NR, NAM, and niacin)
  • What human research shows about NAD supplements and metabolic health
  • Why NAD IV therapy may not be as effective as marketed
  • The critical role of nutrition, exercise, sleep, and stress management in supporting NAD naturally

You’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 List

00:00 Introduction to NAD+

02:30 The Importance of NAD+ in Cellular Function

05:06 NAD+ Precursors: Understanding NR, NMN, and NAM

09:12 Research Insights on NAD+ and Its Precursors

14:08 NAD+ Injections: Do They Work?

19:19 NAD+ and Inflammation: The Lifestyle Connection

24:25 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

]]>9cf3f2be-7657-4193-a8ca-ccb4df1a69ebTue, 21 Apr 2026 08:00:00 GMT<p>In this episode of the <b>Wellness That Fits Podcast</b>, we break down the science behind <b>NAD+ (nicotinamide adenine dinucleotide)</b>, one of the most talked-about molecules in the wellness and anti-aging space.</p><p>👉 Take the <a rel="noopener noreferrer nofollow" href="https://my.practicebetter.io/#/628cfccb4d47e79361535fcc/bookings?p=69921539e844b48a3d69c82a" target="_blank"><b>Why Am I So Tired? Brain &amp; Energy Assessment</b></a></p><p></p><p>You’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?</p><p>I simplify the science and explain:</p><ul><li>What NAD+ is and why it’s essential for <b>cellular energy (ATP production), brain function, and DNA repair</b></li><li>Why NAD levels decline with <b>age, stress, inflammation, and poor lifestyle habits</b></li><li>The difference between <b>NAD vs. its precursors (NMN, NR, NAM, and niacin)</b></li><li>What human research shows about <b>NAD supplements and metabolic health</b></li><li>Why <b>NAD IV therapy may not be as effective as marketed</b></li><li>The critical role of <b>nutrition, exercise, sleep, and stress management</b> in supporting NAD naturally</li></ul><p>You’ll also learn when NAD supplements <i>might</i> help (like low energy despite healthy habits) and when they’re simply a <b>band-aid for deeper issues like burnout, poor sleep, or chronic stress</b>.</p><p>If you’re struggling with <b>brain fog, fatigue, or low energy</b>, this episode helps you cut through the noise and focus on what actually works.</p><p></p><p><b>Chapters List</b></p><p>00:00 Introduction to NAD+</p><p>02:30 The Importance of NAD+ in Cellular Function</p><p>05:06 NAD+ Precursors: Understanding NR, NMN, and NAM</p><p>09:12 Research Insights on NAD+ and Its Precursors</p><p>14:08 NAD+ Injections: Do They Work?</p><p>19:19 NAD+ and Inflammation: The Lifestyle Connection</p><p>24:25 Practical Takeaways: Is NAD+ Supplementation Worth It?</p><p></p><p><b>Wellness That Fits</b></p><p>📞 Book a<a rel="noopener noreferrer nofollow" href="https://my.practicebetter.io/#/628cfccb4d47e79361535fcc/bookings?s=67ec315e2872f631461487fe" target="_blank"> <b>FREE Discovery Call</b></a><b> </b>with Cassie: let's discuss your current health routine and what is standing in your way of the life and energy you desire.</p><p>🧠<a rel="noopener noreferrer nofollow" href="https://wellnessthatfits.kit.com/7e51bc4375" target="_blank"> Join my Newsletter</a> for weekly insider tips on brain optimization, holistic nutrition, and restoring energy</p><p>🥬Follow me on Instagram:<a rel="noopener noreferrer nofollow" href="https://www.instagram.com/wellnessthatfits?igsh=MWc5Y2NmOWxydGV6bw%3D%3D&amp;utm_source=qr" target="_blank">@wellnessthatfits</a></p>no00:29:4626NMN vs NR vs NAD IV: What Actually Works for Energy & Longevity?full<![CDATA[The Ultimate Brain Health Garden: Foods That Reduce Anxiety, Brain Fog & Support Your Nervous System]]>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 sleep
  • Leafy greens like Swiss chard and kale for memory and cognition
  • Antioxidant-rich herbs like basil, oregano, and sage
  • Fiber-packed raspberries for gut health
  • Sulforaphane-rich veggies like cabbage and kale for detox and brain protection

Plus, 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:@wellnessthatfits

Chapters List

00:00 Introduction: Gardening as a Brain Support System

01:13 Concept of an Optimized Brain Garden

02:53 Science Primer: Gut-Brain Axis and Neurotransmitters

05:12 Inflammation and Nutrient Density in Brain Health

07:46 Lemon Balm and Its Benefits

12:12 Growing and Using Swiss Chard for Brain Health

17:13 Leafy Greens and Their Impact on Cognitive Decline

24:23 Raspberries

27:15 Sulforaphane: Why It Matters for Brain and Gut Health

30:59 Cooking and Preserving Nutrients in Your Garden Produce

35:25 Garden Planning for Ease and Effectiveness

39:21 Final Tips: Start Small and Grow for Brain Health

]]>c55b10dd-610d-4928-8266-27e266a022cfTue, 14 Apr 2026 08:00:00 GMT<p>Struggling with brain fog, low energy, and stress as a busy mom? In this episode of the <i>Wellness That Fits Podcast</i>, registered dietitian Cassie Groeschl shares how to turn your garden into a powerful <b>brain health tool</b>, supporting your mood, focus, and nervous system naturally.</p><p>Learn how to create an "Optimized Brain Garden” filled with <b>nutrient-dense, anti-inflammatory foods</b> that nourish the gut-brain axis, reduce anxiety, and boost mental clarity. Cassie breaks down the science behind <b>gut health, neurotransmitters, and inflammation</b>, then walks you through exactly what to grow, even if you’re short on time.</p><p>You’ll discover the best <b>brain-boosting plants and herbs</b>, including:</p><ul><li>Lemon balm for stress relief and better sleep</li><li>Leafy greens like Swiss chard and kale for memory and cognition</li><li>Antioxidant-rich herbs like basil, oregano, and sage</li><li>Fiber-packed raspberries for gut health</li><li>Sulforaphane-rich veggies like cabbage and kale for detox and brain protection</li></ul><p>Plus, get practical tips for <b>beginner-friendly gardening (Zone 5B), meal prep ideas, and simple ways to preserve your harvest</b> so you can support your energy and mental clarity year-round.</p><p>If you want <b>simple, sustainable wellness strategies that fit your real life</b>, this episode will show you how your backyard can become your daily prescription for calm, focus, and energy.</p><p>✨ Perfect for: busy moms, beginners in gardening, holistic nutrition enthusiasts, and anyone looking to reduce brain fog naturally.</p><p></p><p><b>Wellness That Fits</b></p><p>📞 Book a<a rel="noopener noreferrer nofollow" href="https://my.practicebetter.io/#/628cfccb4d47e79361535fcc/bookings?s=67ec315e2872f631461487fe" target="_blank"> <b>FREE Discovery Call</b></a><b> </b>with Cassie: let's discuss your current health routine and what is standing in your way of the brain health and energy you desire.</p><p>🧠<a rel="noopener noreferrer nofollow" href="https://wellnessthatfits.kit.com/7e51bc4375" target="_blank"> Join my Newsletter</a> for weekly insider tips on brain optimization, holistic nutrition, and restoring energy</p><p>🥬Follow me on Instagram:<a rel="noopener noreferrer nofollow" href="https://www.instagram.com/wellnessthatfits?igsh=MWc5Y2NmOWxydGV6bw%3D%3D&amp;utm_source=qr" target="_blank">@wellnessthatfits</a></p><p></p><p><b>Chapters List</b></p><p>00:00 Introduction: Gardening as a Brain Support System</p><p>01:13 Concept of an Optimized Brain Garden</p><p>02:53 Science Primer: Gut-Brain Axis and Neurotransmitters</p><p>05:12 Inflammation and Nutrient Density in Brain Health</p><p>07:46 Lemon Balm and Its Benefits</p><p>12:12 Growing and Using Swiss Chard for Brain Health</p><p>17:13 Leafy Greens and Their Impact on Cognitive Decline</p><p>24:23 Raspberries</p><p>27:15 Sulforaphane: Why It Matters for Brain and Gut Health</p><p>30:59 Cooking and Preserving Nutrients in Your Garden Produce</p><p>35:25 Garden Planning for Ease and Effectiveness</p><p>39:21 Final Tips: Start Small and Grow for Brain Health</p><p></p>no00:41:2425The Ultimate Brain Health Garden: Foods That Reduce Anxiety, Brain Fog & Support Your Nervous Systemfull<![CDATA[Nutrigenomics: How Your Genes Affect Energy, Brain Fog, Cravings & Exercise Motivation]]>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 Nutrigenomix

Wellness 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:@wellnessthatfits

Chapters List

01:37 Nutrigenomics

03:55 Genetic Tests from Nutrigenomix

06:44 How Genetic Variants Impact Midlife Health

11:58 MTHFR Gene & Folate Metabolism

17:09 Fatigue, Iron Deficincy Anemia, & Iron Variants

27:10 The Easy Process of a Nutrigenomix Test

32:14 Gene Variants Involved in Optimal Brain Health

37:18 Exercise & Motivation Gene Variant

40:50 Who is a Good Candidate for this Test?

45:55 Omega-6 and Omega-3 Gene Variant

]]>1d536287-1e04-4311-9833-105387e51ee5Tue, 07 Apr 2026 08:00:00 GMT<p><b>Could your genetics be influencing your fatigue, brain fog, cravings, and motivation to exercise?</b></p><p></p><p>In this episode of the <i>Wellness That Fits Podcast</i>, 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.</p><p></p><p>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.</p><p></p><p>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.</p><p></p><p>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.</p><p></p><p>Learn more about <a rel="noopener noreferrer nofollow" href="https://nutrigenomix.com/" target="_blank">Nutrigenomix</a></p><p></p><p><b>Wellness That Fits</b></p><p>📞 Book a<a rel="noopener noreferrer nofollow" href="https://my.practicebetter.io/#/628cfccb4d47e79361535fcc/bookings?s=67ec315e2872f631461487fe" target="_blank"> <b>FREE Discovery Call </b></a>to get personalized DNA-based nutrition insights.</p><p>🧠<a rel="noopener noreferrer nofollow" href="https://wellnessthatfits.kit.com/7e51bc4375" target="_blank"> Join my Newsletter</a> for weekly insider tips on brain optimization, meal prep, holistic nutrition, and wellness routines.</p><p>🥬Follow me on Instagram:<a rel="noopener noreferrer nofollow" href="https://www.instagram.com/wellnessthatfits?igsh=MWc5Y2NmOWxydGV6bw%3D%3D&amp;utm_source=qr" target="_blank">@wellnessthatfits</a></p><p></p><p><b>Chapters List</b></p><p>01:37 Nutrigenomics</p><p>03:55 Genetic Tests from Nutrigenomix</p><p>06:44 How Genetic Variants Impact Midlife Health</p><p>11:58 MTHFR Gene &amp; Folate Metabolism</p><p>17:09 Fatigue, Iron Deficincy Anemia, &amp; Iron Variants</p><p>27:10 The Easy Process of a Nutrigenomix Test</p><p>32:14 Gene Variants Involved in Optimal Brain Health</p><p>37:18 Exercise &amp; Motivation Gene Variant</p><p>40:50 Who is a Good Candidate for this Test?</p><p>45:55 Omega-6 and Omega-3 Gene Variant</p>no00:50:1024Nutrigenomics: How Your Genes Affect Energy, Brain Fog, Cravings & Exercise Motivationfull<![CDATA[Burnout Fix for Busy Moms: Micro Habits, Plant Medicine & Nervous System Reset]]>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 body
  • The science behind nervous system regulation and how it impacts gut health, hormones, and brain function
  • How plant-based skincare and herbal medicine (like calendula, yarrow, and plantain) support healing, reduce inflammation, and improve skin health
  • The hidden impact of toxic ingredients and endocrine disruptors in everyday products
  • Practical ways to incorporate natural wellness, presence, and simple routines into your busy life

If 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)

Facebook

Jodi Scott | LinkedIn

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, meal prep, holistic nutrition, and wellness routines.

🥬Follow me on Instagram:@wellnessthatfits

Chapters List:

00:00 Introduction to Jodi Scott and Green Goo

06:26 From backyard herbs to retail success

11:34 Burnout, stress, and the importance of presence

13:03 Micro-moments for stress reduction and nervous system regulation

16:31 Recognizing signs of burnout and overwhelm

18:53 Nervous system regulation and self-care strategies

23:24 The role of plants in supporting overall wellness

29:05 Traditional herbal remedies like calendula, yarrow and plantain

]]>29c4dcbc-b8ff-46e7-b859-e0f52c5e487eTue, 31 Mar 2026 08:00:00 GMT<p>In this episode of the <i>Wellness That Fits Podcast</i>, 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.</p><p>(<a rel="noopener noreferrer nofollow" href="https://www.greengoo.com/?dt_id=3074750" target="_blank">Shop Green Goo products here</a> and use code <b>WELLNESSTHATFITS</b> at checkout for 10% off!)</p><p>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.</p><p>Cassie and Jodi dive deep into <a rel="noopener noreferrer nofollow" href="https://my.practicebetter.io/#/628cfccb4d47e79361535fcc/bookings?s=67ec315e2872f631461487fe&amp;step=date" target="_blank"><b>burnout in high-achieving women</b></a>, 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.</p><p>You’ll also learn:</p><ul><li>Why burnout isn’t just about doing too much—but being disconnected from your body</li><li>The science behind <b>nervous system regulation</b> and how it impacts gut health, hormones, and brain function</li><li>How <b>plant-based skincare and herbal medicine</b> (like calendula, yarrow, and plantain) support healing, reduce inflammation, and improve skin health</li><li>The hidden impact of <b>toxic ingredients and endocrine disruptors</b> in everyday products</li><li>Practical ways to incorporate <b>natural wellness, presence, and simple routines</b> into your busy life</li></ul><p>If you’re a busy mom struggling with fatigue, brain fog, or overwhelm, this episode offers <b>simple, sustainable wellness strategies</b> that actually fit your real life.</p><p></p><p><b>Learn more about Jodi Scott and Green Goo:</b></p><p><a rel="noopener noreferrer nofollow" href="https://www.instagram.com/greengoohelps/" target="_blank">Green Goo (@greengoohelps)</a></p><p><a rel="noopener noreferrer nofollow" href="https://www.facebook.com/GreenGooHelps" target="_blank">Facebook</a></p><p><a rel="noopener noreferrer nofollow" href="https://www.linkedin.com/in/jodi-scott-7234331b8/" target="_blank">Jodi Scott | LinkedIn</a></p><p></p><p><b>Wellness That FIts</b></p><p>📞 Book a <a rel="noopener noreferrer nofollow" href="https://my.practicebetter.io/#/628cfccb4d47e79361535fcc/bookings?s=67ec315e2872f631461487fe" target="_blank"> <b>FREE Discovery Call </b></a>with Cassie: let's discuss your current health routine and what is standing in your way of the life and energy you desire.</p><p>🧠<a rel="noopener noreferrer nofollow" href="https://wellnessthatfits.kit.com/7e51bc4375" target="_blank"> Join my Newsletter</a> for weekly insider tips on brain optimization, meal prep, holistic nutrition, and wellness routines.</p><p>🥬Follow me on Instagram:<a rel="noopener noreferrer nofollow" href="https://www.instagram.com/wellnessthatfits?igsh=MWc5Y2NmOWxydGV6bw%3D%3D&amp;utm_source=qr" target="_blank">@wellnessthatfits</a></p><p></p><p>Chapters List:</p><p>00:00 Introduction to Jodi Scott and Green Goo</p><p>06:26 From backyard herbs to retail success</p><p>11:34 Burnout, stress, and the importance of presence</p><p>13:03 Micro-moments for stress reduction and nervous system regulation</p><p>16:31 Recognizing signs of burnout and overwhelm</p><p>18:53 Nervous system regulation and self-care strategies</p><p>23:24 The role of plants in supporting overall wellness</p><p>29:05 Traditional herbal remedies like calendula, yarrow and plantain</p><p></p>no00:41:3423Burnout Fix for Busy Moms: Micro Habits, Plant Medicine & Nervous System Resetfull<![CDATA[Resilient Parenting: Raise Kids Who Can Handle Stress, Failure & Challenges with Dr. Kate Lund]]>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 mom
  • Simple, age-appropriate tools to help kids manage stress and big emotions
  • What to say (and not say) when your child fails or faces challenges
  • Why letting kids sit in discomfort builds long-term resilience
  • Daily habits that reduce burnout and strengthen resilient families

If 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 Parenting

06:34 Building Self-Awareness

08:45 Help Kids Build Their Own Resilience

11:58 Strategies to Build Resilience After Challenges or Failing

14:07 Letting Kids Sit in the Discomfort of Difficulty

18:18 Strategies That Make the Biggest Impact in Families

✨ Learn more about Dr. Kate Lund

katelundspeaks.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. Kate

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, meal prep, holistic nutrition, and wellness routines.

🥬Follow me on Instagram:@wellnessthatfits

]]>620e6143-e59b-4aac-83f8-26fb7216172cTue, 24 Mar 2026 08:00:00 GMT<p>In this episode of the <i>Wellness That Fits Podcast</i>, 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.</p><p>You’ll learn how to manage stress, navigate setbacks, and model resilience in everyday life—without adding more to your plate.</p><p><b>In this episode, we cover:</b></p><ul><li>How the Relaxation Response helps regulate your nervous system (and your child’s)</li><li>Building self-awareness: what you need to show up as your best as a mom</li><li>Simple, age-appropriate tools to help kids manage stress and big emotions</li><li>What to say (and not say) when your child fails or faces challenges</li><li>Why letting kids sit in discomfort builds long-term resilience</li><li>Daily habits that reduce burnout and strengthen resilient families</li></ul><p>If 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.</p><p></p><p><b>Chapters List:</b></p><p>03:14 The Relaxation Response for Resilient Parenting</p><p>06:34 Building Self-Awareness</p><p>08:45 Help Kids Build Their Own Resilience</p><p>11:58 Strategies to Build Resilience After Challenges or Failing</p><p>14:07 Letting Kids Sit in the Discomfort of Difficulty</p><p>18:18 Strategies That Make the Biggest Impact in Families</p><p></p><p><b>✨ Learn more about Dr. Kate Lund</b></p><p><a rel="noopener noreferrer nofollow" href="http://katelundspeaks.com" target="_blank">katelundspeaks.com</a></p><p>📖 Check out Dr. Kate's recent book: </p><p><a rel="noopener noreferrer nofollow" href="https://www.katelundspeaks.com/book" target="_blank">Step Away: The Keys to Resilient Parenting</a></p><p>🎙️ Listen to Dr. Kate on her Podcast:</p><p><a rel="noopener noreferrer nofollow" href="https://podcasts.apple.com/us/podcast/resilient-parenting-with-dr-kate/id1880735244" target="_blank">Resilient Parenting with Dr. Kate</a></p><p></p><p><b>Wellness That FIts</b></p><p>📞 Book a <a rel="noopener noreferrer nofollow" href="https://my.practicebetter.io/#/628cfccb4d47e79361535fcc/bookings?s=67ec315e2872f631461487fe" target="_blank"><b>FREE Discovery Call</b></a><b> </b>with Cassie: let's discuss your current health routine and what is standing in your way of the life and energy you desire.</p><p>🧠<a rel="noopener noreferrer nofollow" href="https://wellnessthatfits.kit.com/7e51bc4375" target="_blank"> Join my Newsletter</a> for weekly insider tips on brain optimization, meal prep, holistic nutrition, and wellness routines.</p><p>🥬Follow me on Instagram:<a rel="noopener noreferrer nofollow" href="https://www.instagram.com/wellnessthatfits?igsh=MWc5Y2NmOWxydGV6bw%3D%3D&amp;utm_source=qr" target="_blank">@wellnessthatfits</a></p>no00:23:1822Resilient Parenting: Raise Kids Who Can Handle Stress, Failure & Challenges with Dr. Kate Lundfull<![CDATA[Stop the Mid-Morning Energy Crash: Blood Sugar, Cortisol & Brain Health]]>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 List

In this episode, Cassie breaks down several common drivers of morning brain crashes, including:

  • Blood sugar spikes from high-carb, low-protein breakfasts
  • Blood sugar instability throughout the day
  • Dehydration
  • Chronic stress that disrupts cortisol rhythms

Metabolic 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 Crashes

05:46 The Importance of Protein and Fiber

09:21 Blood Sugar Patterns and Cognitive Function

11:04 The Role of Hydration in Brain Health

13:23 Chronic Stress and Cortisol Levels

15:09 Long-term Brain Health and Preventative Measures

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, meal prep, holistic nutrition, and wellness routines.

🥬Follow me on Instagram:@wellnessthatfits

]]>7aaa60ed-3cb6-4b8c-949a-ad93beb1b1b6Tue, 17 Mar 2026 08:00:00 GMT<p>In this episode of the <b>Wellness That Fits Podcast</b>, Cassie explains why many women experience <b>brain fog and energy crashes by mid-morning</b>. While a slight dip in energy in the early afternoon is a normal part of the body’s <b>circadian rhythm</b>, feeling foggy or exhausted around <b>10–11 a.m.</b> is often a sign of <b>metabolic imbalance rather than poor sleep</b>.</p><p></p><p>Are you worried about cognitive decline? </p><p>The <b>Brain Health and Energy Protocol</b> is designed for women who want to optimize focus, improve cognitive performance, prevent dementia, and protect their brain health as they age. </p><p><b>Be first to access the Brain Health &amp; Energy Protocol.</b><br />👉 <a rel="noopener noreferrer nofollow" href="https://wellnessthatfits.kit.com/63d6824cd0" target="_blank"><b>Join the Priority Access List</b></a></p><p></p><p>In this episode, Cassie breaks down several common drivers of morning brain crashes, including:</p><ul><li>Blood sugar spikes from high-carb, low-protein breakfasts</li><li>Blood sugar instability throughout the day</li><li>Dehydration</li><li>Chronic stress that disrupts cortisol rhythms</li></ul><p></p><p>Metabolic 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.</p><p></p><p>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.</p><p></p><p>Chapters List:</p><p>00:00 Understanding Energy Crashes</p><p>05:46 The Importance of Protein and Fiber</p><p>09:21 Blood Sugar Patterns and Cognitive Function</p><p>11:04 The Role of Hydration in Brain Health</p><p>13:23 Chronic Stress and Cortisol Levels</p><p>15:09 Long-term Brain Health and Preventative Measures</p><p></p><p><b>Wellness That FIts</b></p><p>📞 Book a<a rel="noopener noreferrer nofollow" href="https://my.practicebetter.io/#/628cfccb4d47e79361535fcc/bookings?s=67ec315e2872f631461487fe" target="_blank"> <b>FREE Discovery Call</b></a><b> </b>with Cassie: let's discuss your current health routine and what is standing in your way of the life and energy you desire.</p><p>🧠<a rel="noopener noreferrer nofollow" href="https://wellnessthatfits.kit.com/7e51bc4375" target="_blank"> Join my Newsletter</a> for weekly insider tips on brain optimization, meal prep, holistic nutrition, and wellness routines.</p><p>🥬Follow me on Instagram:<a rel="noopener noreferrer nofollow" href="https://www.instagram.com/wellnessthatfits?igsh=MWc5Y2NmOWxydGV6bw%3D%3D&amp;utm_source=qr" target="_blank">@wellnessthatfits</a></p>no00:18:5821Stop the Mid-Morning Energy Crash: Blood Sugar, Cortisol & Brain Healthfull<![CDATA[Perimenopause Symptoms Explained: How Soy Isoflavones May Help Hot Flashes, Mood & Hormone Balance]]>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 severity
  • Improve mood and psychosocial symptoms
  • Support bone density and reduce bone loss
  • Improve metabolic health, blood sugar, and weight regulation
  • Support heart health and cardiovascular markers
  • Potentially lower breast cancer risk, especially with long-term soy intake

Cassie 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 Perimenopause

03:04 Hormonal Changes and Their Impact

04:48 Exploring Natural Remedies: Soy Isoflavones

09:12 The Science Behind Isoflavones

11:54 Research Insights on Isoflavones and Symptoms

15:50 Bone Health and Isoflavones

20:29 Metabolism, Weight, and Blood Sugar

24:50 Cardiovascular Health and Breast Cancer Risk

26:03 Understanding Soy Interventions

28:36 The Role of Isoflavones in Menopause

29:04 Debunking Myths About Soy (Cancer, Thyroid Function, Feminization in Men)

34:45 Practical Applications of Soy in Diet

44:20 Whole Foods vs. Supplements

46:09 Conclusion: Embracing Soy for Health

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, meal prep, holistic nutrition, and wellness routines.

🥬Follow me on Instagram:@wellnessthatfits

]]>e61e38d2-c836-4343-b4bf-0572caf6c77eTue, 10 Mar 2026 08:00:00 GMT<p>Perimenopause can bring frustrating symptoms like <b>brain fog, hot flashes, night sweats, mood changes, poor sleep, and weight gain</b>. But what if part of the solution could come from something as simple as the food on your plate?</p><p></p><p>In this episode of the <b>Wellness That Fits Podcast</b>, registered dietitian <b>Cassie Groeschl</b> explores the science behind <b>soy isoflavones</b>—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 <b>perimenopause and menopause</b>.</p><p></p><p>Cassie breaks down the latest research showing that soy isoflavones may help:</p><ul><li>Reduce <b>hot flash frequency and severity</b></li><li>Improve <b>mood and psychosocial symptoms</b></li><li>Support <b>bone density and reduce bone loss</b></li><li>Improve <b>metabolic health, blood sugar, and weight regulation</b></li><li>Support <b>heart health and cardiovascular markers</b></li><li>Potentially <b>lower breast cancer risk</b>, especially with long-term soy intake</li></ul><p></p><p>Cassie shares <b>simple, practical ways to add soy foods to your daily routine</b>. </p><p>If you’re navigating perimenopause—or approaching it—this episode will help you understand how <b>nutrition strategies like soy isoflavones may support hormone health naturally</b>.</p><p></p><p>Chapters List:</p><p>00:00 Understanding Perimenopause</p><p>03:04 Hormonal Changes and Their Impact</p><p>04:48 Exploring Natural Remedies: Soy Isoflavones</p><p>09:12 The Science Behind Isoflavones</p><p>11:54 Research Insights on Isoflavones and Symptoms</p><p>15:50 Bone Health and Isoflavones</p><p>20:29 Metabolism, Weight, and Blood Sugar</p><p>24:50 Cardiovascular Health and Breast Cancer Risk</p><p>26:03 Understanding Soy Interventions</p><p>28:36 The Role of Isoflavones in Menopause</p><p>29:04 Debunking Myths About Soy (Cancer, Thyroid Function, Feminization in Men)</p><p>34:45 Practical Applications of Soy in Diet</p><p>44:20 Whole Foods vs. Supplements</p><p>46:09 Conclusion: Embracing Soy for Health</p><p></p><p><b>Wellness That FIts</b></p><p>📞 Book a<a rel="noopener noreferrer nofollow" href="https://my.practicebetter.io/#/628cfccb4d47e79361535fcc/bookings?s=67ec315e2872f631461487fe" target="_blank"> <b>FREE Discovery Call</b></a><b> </b>with Cassie: let's discuss your current health routine and what is standing in your way of the life and energy you desire.</p><p>🧠<a rel="noopener noreferrer nofollow" href="https://wellnessthatfits.kit.com/7e51bc4375" target="_blank"> Join my Newsletter</a> for weekly insider tips on brain optimization, meal prep, holistic nutrition, and wellness routines.</p><p>🥬Follow me on Instagram:<a rel="noopener noreferrer nofollow" href="https://www.instagram.com/wellnessthatfits?igsh=MWc5Y2NmOWxydGV6bw%3D%3D&amp;utm_source=qr" target="_blank">@wellnessthatfits</a></p><p></p>no00:50:5420Perimenopause Symptoms Explained: How Soy Isoflavones May Help Hot Flashes, Mood & Hormone Balancefull<![CDATA[Can Creatine Improve Memory and Brain Fog in Sleep-Deprived Moms?]]>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 brain
  • Who may benefit most from supplementation (vegetarians, older adults, and those under acute sleep stress)
  • What studies show about working memory, processing speed, and executive function
  • The emerging research on high-dose creatine during sleep deprivation
  • The limitations and caveats you need to know before supplementing

Most 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 List

00:00 Understanding Brain Fog and Creatine

05:03 Creatine's Mechanism of Action in the Brain

06:05 Research Insights: Creatine and Cognitive Function

11:50 Creatine & Sleep Deprivation Studies

19:07 Exercise & Cognition

21:02 Sleep & Cognitive Function

22:20 Other Lifestyle Factors & Cognition

22:57 Final Takeaways

25:12 Applications to Daily Life

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, meal prep, holistic nutrition, and wellness routines.

🥬Follow me on Instagram:@wellnessthatfits

]]>74868572-2609-4e63-bd3a-9d3a7ec98fd8Tue, 03 Mar 2026 09:00:00 GMT<p>Can creatine really help with brain fog, working memory lapses, and the mental overload that comes with motherhood?</p><p>In this episode of the <i>Wellness That Fits Podcast</i>, 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.</p><p>You’ve probably seen the headlines claiming creatine isn’t just for bodybuilders anymore. But what does the research actually say?</p><p>Cassie dives into:</p><ul><li>What creatine is and how it supports cellular energy (ATP) in the brain</li><li>Who may benefit most from supplementation (vegetarians, older adults, and those under acute sleep stress)</li><li>What studies show about working memory, processing speed, and executive function</li><li>The emerging research on high-dose creatine during sleep deprivation</li><li>The limitations and caveats you need to know before supplementing</li></ul><p>Most importantly, she zooms out to answer the bigger question:<br />Is creatine the solution to chronic mom brain?</p><p>You’ll also learn what <i>does</i> have overwhelming scientific backing for cognitive resilience — including exercise, sleep quality, social engagement, and simple lifestyle shifts that fit into real life.</p><p>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.</p><p>Because wellness should fit your real life — not add more overwhelm.</p><p></p><p><b>Chapters List</b></p><p>00:00 Understanding Brain Fog and Creatine</p><p>05:03 Creatine's Mechanism of Action in the Brain</p><p>06:05 Research Insights: Creatine and Cognitive Function</p><p>11:50 Creatine &amp; Sleep Deprivation Studies</p><p>19:07 Exercise &amp; Cognition</p><p>21:02 Sleep &amp; Cognitive Function</p><p>22:20 Other Lifestyle Factors &amp; Cognition</p><p>22:57 Final Takeaways</p><p>25:12 Applications to Daily Life</p><p></p><p><b>Wellness That FIts</b></p><p>📞 Book a<a rel="noopener noreferrer nofollow" href="https://my.practicebetter.io/#/628cfccb4d47e79361535fcc/bookings?s=67ec315e2872f631461487fe" target="_blank"> <b>FREE Discovery Call</b></a><b> </b>with Cassie: let's discuss your current health routine and what is standing in your way of the life and energy you desire.</p><p>🧠<a rel="noopener noreferrer nofollow" href="https://wellnessthatfits.kit.com/7e51bc4375" target="_blank"> Join my Newsletter</a> for weekly insider tips on brain optimization, meal prep, holistic nutrition, and wellness routines.</p><p>🥬Follow me on Instagram:<a rel="noopener noreferrer nofollow" href="https://www.instagram.com/wellnessthatfits?igsh=MWc5Y2NmOWxydGV6bw%3D%3D&amp;utm_source=qr" target="_blank">@wellnessthatfits</a></p><p></p><p></p><p></p>no00:30:1119Can Creatine Improve Memory and Brain Fog in Sleep-Deprived Moms?full<![CDATA[Prebiotic Fiber for Midlife Women: Improve Gut Health, Mood, Sleep & Stress Naturally]]>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.

Chapters

00:00 Prebiotics, Probiotics, and Synbiotics, Explained

08:10 The Power of Prebiotics vs. Probiotics

10:25 Types of Prebiotic Fiber

14:02 Common Prebiotic Supplements

15:49 Slow Introduction of Prebiotic Fiber

17:53 Practical Applications for Midlife Women

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, meal prep, holistic nutrition, and wellness routines.

🥬Follow me on Instagram:@wellnessthatfits

References

Gut Feelings Study

]]>63d5ebdd-73ad-4ad3-816f-8f9673122983Tue, 24 Feb 2026 09:00:00 GMT<p>Are probiotics really the foundation of gut health — or are we missing something even more important?</p><p>In this episode of <b>Wellness That Fits</b>, registered dietitian and mom of three Cassie Groeschl breaks down the science behind <b>prebiotic fiber</b>, probiotics, and synbiotics — and explains why feeding your gut bacteria may matter more than simply adding new strains.</p><p>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.</p><p></p><p>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.</p><p></p><p><b>Chapters</b></p><p>00:00 Prebiotics, Probiotics, and Synbiotics, Explained</p><p>08:10 The Power of Prebiotics vs. Probiotics</p><p>10:25 Types of Prebiotic Fiber</p><p>14:02 Common Prebiotic Supplements</p><p>15:49 Slow Introduction of Prebiotic Fiber</p><p>17:53 Practical Applications for Midlife Women</p><p></p><p><b>Wellness That FIts</b></p><p>📞 Book a<a rel="noopener noreferrer nofollow" href="https://my.practicebetter.io/#/628cfccb4d47e79361535fcc/bookings?s=67ec315e2872f631461487fe" target="_blank"> <b>FREE Discovery Call</b></a><b> </b>with Cassie: let's discuss your current health routine and what is standing in your way of the life and energy you desire.</p><p>🧠<a rel="noopener noreferrer nofollow" href="https://wellnessthatfits.kit.com/7e51bc4375" target="_blank"> Join my Newsletter</a> for weekly insider tips on brain optimization, meal prep, holistic nutrition, and wellness routines.</p><p>🥬Follow me on Instagram:<a rel="noopener noreferrer nofollow" href="https://www.instagram.com/wellnessthatfits?igsh=MWc5Y2NmOWxydGV6bw%3D%3D&amp;utm_source=qr" target="_blank">@wellnessthatfits</a></p><p></p><p><b>References</b></p><p><a rel="noopener noreferrer nofollow" href="https://pubmed.ncbi.nlm.nih.gov/36815026/" target="_blank">Gut Feelings Study</a></p>no00:25:3818Prebiotic Fiber for Midlife Women: Improve Gut Health, Mood, Sleep & Stress Naturallyfull<![CDATA[Blue Zones Secrets to Longevity: The Power Nine, Plant-Based Protein & Living Longer Naturally]]>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 @wellnessthatfits

Chapters List

00:00 Introduction to Blue Zones and Longevity

02:34 The Power Nine: Key Lifestyle Patterns

10:58 The Importance of Nutrition in Blue Zones

12:23 Focusing on Plant Slant and Beans

28:33 Synergy of Lifestyle Factors for Health

31:41 Action Steps for Wellness

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, meal prep, holistic nutrition, and wellness routines.

🥬Follow me on Instagram:@wellnessthatfits

]]>39b734cd-b6b5-4793-b482-99f56da614a3Tue, 17 Feb 2026 09:00:00 GMT<p>In this episode of <i>Wellness That Fits</i>, we explore the science behind the <b>Blue Zones</b>—regions where people live longer, healthier lives with lower rates of chronic disease and greater independence. </p><p></p><p>Studied by Dan Buettner, the five Blue Zones include Ikaria, Okinawa, Sardinia, Nicoya Peninsula, and Loma Linda.</p><p></p><p>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.</p><p></p><p>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.</p><p></p><p>The takeaway: lasting wellness comes from small, sustainable habits practiced together. Pick one of the Power 9 and start there. <b>DM me your one change on Instagram </b><a rel="noopener noreferrer nofollow" href="https://www.instagram.com/wellnessthatfits?igsh=MWc5Y2NmOWxydGV6bw%3D%3D&amp;utm_source=qr" target="_blank"><b>@wellnessthatfits</b></a></p><p></p><p><b>Chapters List</b></p><p>00:00 Introduction to Blue Zones and Longevity</p><p>02:34 The Power Nine: Key Lifestyle Patterns</p><p>10:58 The Importance of Nutrition in Blue Zones</p><p>12:23 Focusing on Plant Slant and Beans</p><p>28:33 Synergy of Lifestyle Factors for Health</p><p>31:41 Action Steps for Wellness</p><p></p><p><b>Wellness That FIts</b></p><p>📞 Book a<a rel="noopener noreferrer nofollow" href="https://my.practicebetter.io/#/628cfccb4d47e79361535fcc/bookings?s=67ec315e2872f631461487fe" target="_blank"> <b>FREE Discovery Call</b></a><b> </b>with Cassie: let's discuss your current health routine and what is standing in your way of the life and energy you desire.</p><p>🧠<a rel="noopener noreferrer nofollow" href="https://wellnessthatfits.kit.com/7e51bc4375" target="_blank"> Join my Newsletter</a> for weekly insider tips on brain optimization, meal prep, holistic nutrition, and wellness routines.</p><p>🥬Follow me on Instagram:<a rel="noopener noreferrer nofollow" href="https://www.instagram.com/wellnessthatfits?igsh=MWc5Y2NmOWxydGV6bw%3D%3D&amp;utm_source=qr" target="_blank">@wellnessthatfits</a></p><p></p>no00:34:1517Blue Zones Secrets to Longevity: The Power Nine, Plant-Based Protein & Living Longer Naturallyfull<![CDATA[Part 2: GLP-1 Weight Loss, Food Noise & Diet Culture: What Women Need to Know Before and After GLP-1]]>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 food
  • Why GLP-1s are a tool, not a long-term teacher
  • What really happens when women come off GLP-1s and why food noise can return
  • How nutrition therapy helps rebuild hunger, fullness, and self-trust safely
  • The role of consistent nourishment, protein, fiber, blood sugar stability, and gut health
  • How environment, habits, and identity shifts—not willpower—drive sustainable change

Cassie 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 List

00:00 Understanding GLP-1s and Their Context

03:52 The Impact of Diet Culture on Women

06:37 The Role of GLP-1s in Weight Management

09:38 Rebuilding Trust with Food

12:07 Creating Sustainable Eating Habits

14:25 Navigating Life After GLP-1s

17:06 The Importance of Support in Dietary Changes

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, meal prep, holistic nutrition, and wellness routines.

🥬Follow me on Instagram:@wellnessthatfits

]]>730ca18e-64fa-44ca-8cfe-57afeff1ab26Tue, 10 Feb 2026 09:00:00 GMT<p>In this episode of the <i>Wellness That Fits Podcast</i>, Cassie continues the GLP-1 conversation with an honest look at <b>diet culture, food noise, and why so many women struggle to trust their bodies around food</b>, with or without medication.</p><p>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 <i>food noise</i>.</p><p></p><p>GLP-1 medications can feel comforting by temporarily quieting that noise, without actually healing the underlying relationship with food.</p><p>This episode also explores:</p><ul><li>How dieting changes neurobiology and fuels obsession with food</li><li>Why GLP-1s are a <i>tool</i>, not a long-term teacher</li><li>What really happens when women come off GLP-1s and why food noise can return</li><li>How nutrition therapy helps rebuild hunger, fullness, and self-trust safely</li><li>The role of consistent nourishment, protein, fiber, blood sugar stability, and gut health</li><li>How environment, habits, and identity shifts—not willpower—drive sustainable change</li></ul><p>Cassie explains how she helps women move away from restriction and toward <b>practical, realistic eating patterns</b> 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.</p><p>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 <b>peace with food, sustainable health, and self-trust</b>.</p><p></p><p><b>Chapters List</b></p><p>00:00 Understanding GLP-1s and Their Context</p><p>03:52 The Impact of Diet Culture on Women</p><p>06:37 The Role of GLP-1s in Weight Management</p><p>09:38 Rebuilding Trust with Food</p><p>12:07 Creating Sustainable Eating Habits</p><p>14:25 Navigating Life After GLP-1s</p><p>17:06 The Importance of Support in Dietary Changes</p><p></p><p><b>Wellness That FIts</b></p><p>📞 Book a<a rel="noopener noreferrer nofollow" href="https://my.practicebetter.io/#/628cfccb4d47e79361535fcc/bookings?s=67ec315e2872f631461487fe" target="_blank"> <b>FREE Discovery Call</b></a><b> </b>with Cassie: let's discuss your current health routine and what is standing in your way of the life and energy you desire.</p><p>🧠<a rel="noopener noreferrer nofollow" href="https://wellnessthatfits.kit.com/7e51bc4375" target="_blank"> Join my Newsletter</a> for weekly insider tips on brain optimization, meal prep, holistic nutrition, and wellness routines.</p><p>🥬Follow me on Instagram:<a rel="noopener noreferrer nofollow" href="https://www.instagram.com/wellnessthatfits?igsh=MWc5Y2NmOWxydGV6bw%3D%3D&amp;utm_source=qr" target="_blank">@wellnessthatfits</a></p>no00:22:1616Part 2: GLP-1 Weight Loss, Food Noise & Diet Culture: What Women Need to Know Before and After GLP-1full<![CDATA[Part 1: GLP-1 Medications (Ozempic & Semaglutide): Nutrition, Weight Loss, and Muscle Health]]>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 body
  • Medical use vs. cosmetic or weight-loss-driven use
  • How GLP-1s impact appetite, insulin, gastric emptying, and calorie intake
  • Risks of muscle loss and potential bone density changes
  • Why protein intake, fiber, resistance training, and overall nutrition are critical
  • Lifestyle habits that support natural GLP-1 production
  • What happens when people come off GLP-1 medications—and why weight regain and “food noise” aren’t willpower issues, but biology

Cassie 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 Medications

01:24 Understanding GLP-1 and Peptides

04:15 Who is Using GLP-1 Medications?

07:53 Mechanism of Action of GLP-1s

10:18 Weight Loss and Health Considerations

13:56 Nutritional Strategies for GLP-1 Users

18:58 Transitioning Off GLP-1s and Dietitian Support

23:23 Sustainable Health Beyond GLP-1s

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, meal prep, holistic nutrition, and wellness routines.

🥬Follow me on Instagram:@wellnessthatfits

References

Article in Lancet - lean muscle loss

]]>5824dea1-ba98-4c65-a63e-c05717c12b8bTue, 03 Feb 2026 09:00:00 GMT<p>GLP-1 medications like Ozempic, Wegovy, Mounjaro, Zepbound, and semaglutide are everywhere—but what do they <i>actually</i> do in the body, who truly benefits from them, and where does nutrition fit in?</p><p>In part one of this two-part series, Cassie breaks down the <b>science behind GLP-1 receptor agonists</b> using evidence, not hype. </p><p>This episode explores:</p><ul><li>What GLP-1 medications and peptides are and how they work in the body</li><li><b>Medical use vs. cosmetic or weight-loss-driven use</b></li><li>How GLP-1s impact <b>appetite, insulin, gastric emptying, and calorie intake</b></li><li>Risks of <b>muscle loss and potential bone density changes</b></li><li>Why protein intake, fiber, resistance training, and overall nutrition are critical</li><li>Lifestyle habits that support natural GLP-1 production</li><li>What happens when people come off GLP-1 medications—and why weight regain and “food noise” aren’t willpower issues, but biology</li></ul><p>Cassie also explains why GLP-1s are <b>metabolic tools, not magic fixes</b>, 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.</p><p>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.</p><p>👉 <i>Don’t miss Part 2, where we dive deeper into food noise, body image, and the psychology behind GLP-1 use.</i></p><p></p><p><b>Chapters List:</b></p><p>00:00 Introduction to GLP-1 Medications</p><p>01:24 Understanding GLP-1 and Peptides</p><p>04:15 Who is Using GLP-1 Medications?</p><p>07:53 Mechanism of Action of GLP-1s</p><p>10:18 Weight Loss and Health Considerations</p><p>13:56 Nutritional Strategies for GLP-1 Users</p><p>18:58 Transitioning Off GLP-1s and Dietitian Support</p><p>23:23 Sustainable Health Beyond GLP-1s</p><p></p><p><b>Wellness That FIts</b></p><p>📞 Book a<a rel="noopener noreferrer nofollow" href="https://my.practicebetter.io/#/628cfccb4d47e79361535fcc/bookings?s=67ec315e2872f631461487fe" target="_blank"> <b>FREE Discovery Call</b></a><b> </b>with Cassie: let's discuss your current health routine and what is standing in your way of the life and energy you desire.</p><p>🧠<a rel="noopener noreferrer nofollow" href="https://wellnessthatfits.kit.com/7e51bc4375" target="_blank"> Join my Newsletter</a> for weekly insider tips on brain optimization, meal prep, holistic nutrition, and wellness routines.</p><p>🥬Follow me on Instagram:<a rel="noopener noreferrer nofollow" href="https://www.instagram.com/wellnessthatfits?igsh=MWc5Y2NmOWxydGV6bw%3D%3D&amp;utm_source=qr" target="_blank">@wellnessthatfits</a></p><p></p><p><b>References</b></p><p><a rel="noopener noreferrer nofollow" href="https://www.thelancet.com/journals/landia/article/PIIS2213-8587(24)00272-9/abstract" target="_blank">Article in Lancet - lean muscle loss</a></p><p></p>no00:28:4715Part 1: GLP-1 Medications (Ozempic & Semaglutide): Nutrition, Weight Loss, and Muscle Healthfull<![CDATA[Nourishing the Anxious Brain: How Deep Breathing, Omega-3, Plant Diversity & Green Tea Support Calm]]>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 Summary

00:00 Understanding Anxiety in Daily Life

03:34 Body-Based Strategies for Reducing Anxiety

12:10 Nourishing the Anxious Brain

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, meal prep, holistic nutrition, and wellness routines.

🥬Follow me on Instagram:@wellnessthatfits

]]>890a3ec6-598e-4c72-a06c-1cb657e81937Tue, 27 Jan 2026 09:00:00 GMT<p>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.</p><p></p><p>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. </p><p></p><p>Topics include:</p><p>-How deep breathing before meals can stabilize blood sugar and calm the nervous system</p><p>-Why omega-3 healthy fats are essential for mood regulation</p><p>-How increasing plant diversity supports gut health and emotional resilience. </p><p>-A balanced approach to caffeine, highlighting green tea and L-theanine as tools for focus without jitters.</p><p></p><p>This episode emphasizes sustainable, body-based supports for anxiety relief—helping women move away from self-blame and toward nourishing the gut-brain connection. </p><p></p><p><b>Chapters Summary</b></p><p>00:00 Understanding Anxiety in Daily Life</p><p>03:34 Body-Based Strategies for Reducing Anxiety</p><p>12:10 Nourishing the Anxious Brain</p><p></p><p><b>Wellness That FIts</b></p><p>📞 Book a<a rel="noopener noreferrer nofollow" href="https://my.practicebetter.io/#/628cfccb4d47e79361535fcc/bookings?s=67ec315e2872f631461487fe" target="_blank"> <b>FREE Discovery Call</b></a><b> </b>with Cassie: let's discuss your current health routine and what is standing in your way of the life and energy you desire.</p><p>🧠<a rel="noopener noreferrer nofollow" href="https://wellnessthatfits.kit.com/7e51bc4375" target="_blank"> Join my Newsletter</a> for weekly insider tips on brain optimization, meal prep, holistic nutrition, and wellness routines.</p><p>🥬Follow me on Instagram:<a rel="noopener noreferrer nofollow" href="https://www.instagram.com/wellnessthatfits?igsh=MWc5Y2NmOWxydGV6bw%3D%3D&amp;utm_source=qr" target="_blank">@wellnessthatfits</a></p>no00:13:5214Nourishing the Anxious Brain: How Deep Breathing, Omega-3, Plant Diversity & Green Tea Support Calmfull<![CDATA[Fiber and Gut Health: The Missing Link Behind Anxiety, Brain Fog, and Fatigue]]>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 Diets

02:37 The Importance of Fiber

06:47 How Fiber Affects Mental Health

10:31 The Role of Dietary Diversity

11:56 Practical Tips for Increasing Fiber Intake

17:50 The Ongoing Benefits of Fiber

19:28 Practical Steps for Busy Moms

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, meal prep, holistic nutrition, and wellness routines.

🥬Follow me on Instagram:@wellnessthatfits

]]>600e09be-4271-4963-a143-c4799f5ce59dTue, 20 Jan 2026 09:00:00 GMT<p>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.</p><p>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: <b>fiber</b>. 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.</p><p></p><p>You’ll learn why highly restrictive diets can actually <i>harm</i> 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.</p><p></p><p>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. </p><p></p><p>00:00 The Struggle with Restrictive Diets</p><p>02:37 The Importance of Fiber</p><p>06:47 How Fiber Affects Mental Health</p><p>10:31 The Role of Dietary Diversity</p><p>11:56 Practical Tips for Increasing Fiber Intake</p><p>17:50 The Ongoing Benefits of Fiber</p><p>19:28 Practical Steps for Busy Moms</p><p></p><p><b>Wellness That FIts</b></p><p>📞 Book a<a rel="noopener noreferrer nofollow" href="https://my.practicebetter.io/#/628cfccb4d47e79361535fcc/bookings?s=67ec315e2872f631461487fe" target="_blank"> <b>FREE Discovery Call</b></a><b> </b>with Cassie: let's discuss your current health routine and what is standing in your way of the life and energy you desire. </p><p>🧠<a rel="noopener noreferrer nofollow" href="https://wellnessthatfits.kit.com/7e51bc4375" target="_blank"> Join my Newsletter</a> for weekly insider tips on brain optimization, meal prep, holistic nutrition, and wellness routines.</p><p>🥬Follow me on Instagram:<a rel="noopener noreferrer nofollow" href="https://www.instagram.com/wellnessthatfits?igsh=MWc5Y2NmOWxydGV6bw%3D%3D&amp;utm_source=qr" target="_blank">@wellnessthatfits</a></p>no00:20:4013Fiber and Gut Health: The Missing Link Behind Anxiety, Brain Fog, and Fatiguefull<![CDATA[Overcome Mom Burnout: Dr. Amen–Inspired Strategies for Stress Resilience, Anxiety, and Brain Fog]]>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 Summary

00:00 Introduction to Empowerment and Healing

01:57 Corinne's Journey Through Burnout

04:01 Coming Home to Self and Authenticity

06:16 Understanding Women's Struggles and Disconnection

10:28 Techniques for Managing Negative Thoughts

18:13 The Science of Neuroplasticity and Rewiring the Brain

22:41 Taking Responsibility for Our Thoughts and Actions

28:40 The Importance of Role Modeling for Children

32:51 Finding Joy in the Chaos of Parenting

37:35 Embracing the Messiness of Motherhood

43:54 Final Thoughts and Practical Takeaways

Connect with Corinne Zuleger

https://www.corinnezuleger.com/  https://www.facebook.com/corinnezulegerlifecoach

https://www.linkedin.com/in/corinne-zuleger/

https://www.instagram.com/corinne_zuleger/#

https://www.tiktok.com/@corinnezuleger

https://www.youtube.com/@corinnezuleger9879

Life Coaching with Corinne:

https://corinnezulegerlifecoaching.kit.com/f8ffe337cd

Wellness 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

]]>d8e451af-cad0-49f9-a1b0-a26ea0ee3d3bTue, 13 Jan 2026 09:00:00 GMT<p>Cassie Groeschl welcomes Empowerment Coach and mom of three, <b>Corinne Zuleger</b>, for a deeply honest and practical conversation about burnout, brain health, and stress resilience in motherhood.</p><p>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.</p><p>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.</p><p>A major focus of the episode is <b>brain-based tools for stress resilience</b>, drawing from Corinne’s training with Dr. Daniel Amen and neuro-encoding techniques. </p><p></p><p><b>Chapters Summary</b></p><p>00:00 Introduction to Empowerment and Healing</p><p>01:57 Corinne's Journey Through Burnout</p><p>04:01 Coming Home to Self and Authenticity</p><p>06:16 Understanding Women's Struggles and Disconnection</p><p>10:28 Techniques for Managing Negative Thoughts</p><p>18:13 The Science of Neuroplasticity and Rewiring the Brain</p><p>22:41 Taking Responsibility for Our Thoughts and Actions</p><p>28:40 The Importance of Role Modeling for Children</p><p>32:51 Finding Joy in the Chaos of Parenting</p><p>37:35 Embracing the Messiness of Motherhood</p><p>43:54 Final Thoughts and Practical Takeaways</p><p></p><p><b>Connect with Corinne Zuleger</b></p><p><a rel="noopener noreferrer nofollow" href="https://www.corinnezuleger.com/" target="_blank">https://www.corinnezuleger.com/</a>  <a rel="noopener noreferrer nofollow" href="https://www.facebook.com/corinnezulegerlifecoach" target="_blank">https://www.facebook.com/corinnezulegerlifecoach</a></p><p><a rel="noopener noreferrer nofollow" href="https://www.linkedin.com/in/corinne-zuleger/" target="_blank">https://www.linkedin.com/in/corinne-zuleger/</a></p><p><a rel="noopener noreferrer nofollow" href="https://www.instagram.com/corinne_zuleger/#" target="_blank">https://www.instagram.com/corinne_zuleger/#</a></p><p><a rel="noopener noreferrer nofollow" href="https://www.tiktok.com/@corinnezuleger" target="_blank">https://www.tiktok.com/@corinnezuleger</a></p><p><a rel="noopener noreferrer nofollow" href="https://www.youtube.com/@corinnezuleger9879" target="_blank">https://www.youtube.com/@corinnezuleger9879</a></p><p>Life Coaching with Corinne:</p><p><a rel="noopener noreferrer nofollow" href="https://corinnezulegerlifecoaching.kit.com/f8ffe337cd" target="_blank">https://corinnezulegerlifecoaching.kit.com/f8ffe337cd</a></p><p></p><p><b>Wellness That Fits</b></p><p>📞 Book a <a rel="noopener noreferrer nofollow" href="https://my.practicebetter.io/#/628cfccb4d47e79361535fcc/bookings?s=67ec315e2872f631461487fe" target="_blank"><b>FREE Discovery Call</b></a><b> </b>with Cassie: let's discuss your current health routine and your next best steps</p><p>🧠<a rel="noopener noreferrer nofollow" href="https://wellnessthatfits.kit.com/7e51bc4375" target="_blank"><b> Join my Newsletter</b></a> for weekly insider tips on brain optimization, meal prep, holistic nutrition, and wellness routines.</p><p>🥬Follow me on Instagram:<a rel="noopener noreferrer nofollow" href="https://www.instagram.com/wellnessthatfits?igsh=MWc5Y2NmOWxydGV6bw%3D%3D&amp;utm_source=qr" target="_blank"><b> @wellnessthatfits</b></a></p>no00:48:1712Overcome Mom Burnout: Dr. Amen–Inspired Strategies for Stress Resilience, Anxiety, and Brain Fogfull<![CDATA[Movement Is Medicine: How Exercise Supports Anxiety, Depression, Brain Fog, and Mental Health]]>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 counts
  • How to meet yourself where you are, especially during burnout, postpartum, or seasonal depression
  • The concept of “minimum effective dose” of movement
  • How exercise supports brain fog, cognitive clarity, and stress recovery
  • Why over-exercising and perfectionism can actually worsen anxiety
  • Practical, realistic ways to integrate movement into daily life—even on hard days

This 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 List

03:05 Trevor's Background and MVMT Performance & Rehab

07:42 Exercise vs. Traditional Treatments for Mental Health

10:34 The Importance of Movement in Mental Health

14:34 Tailoring Movement to Individual Needs

20:02 Building Long-Term Resilience Through Movement

24:38 Balancing Exercise and Mental Health

27:11 Starting Small: The Journey to Fitness

30:52 Understanding Brain Fog and Its Impact

38:19 Integrating Movement into Daily Life

41:39 Movement as Medicine & Overcoming Barriers

Learn more about Trevor Folker and his team at MVMT Performance and Rehab:

www.mvmtgb.com

www.instagram.com/mvmt.rehab

Wellness 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

]]>c6ffb107-5809-4d56-824d-07e2dfca2790Tue, 06 Jan 2026 09:00:00 GMT<p>In this episode, Cassie sits down with Trevor Folker, physical therapist and owner of MVMT Performance &amp; Rehab, to explore the powerful connection between movement, mental health, and brain function.</p><p>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.</p><p>The conversation also covers:</p><ul><li>Why <i>any</i> movement that elevates your heart rate counts</li><li>How to meet yourself where you are, especially during burnout, postpartum, or seasonal depression</li><li>The concept of “minimum effective dose” of movement</li><li>How exercise supports brain fog, cognitive clarity, and stress recovery</li><li>Why over-exercising and perfectionism can actually worsen anxiety</li><li>Practical, realistic ways to integrate movement into daily life—even on hard days</li></ul><p>This 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.</p><p></p><p><b>Chapters List</b></p><p>03:05 Trevor's Background and MVMT Performance &amp; Rehab</p><p>07:42 Exercise vs. Traditional Treatments for Mental Health</p><p>10:34 The Importance of Movement in Mental Health</p><p>14:34 Tailoring Movement to Individual Needs</p><p>20:02 Building Long-Term Resilience Through Movement</p><p>24:38 Balancing Exercise and Mental Health</p><p>27:11 Starting Small: The Journey to Fitness</p><p>30:52 Understanding Brain Fog and Its Impact</p><p>38:19 Integrating Movement into Daily Life</p><p>41:39 Movement as Medicine &amp; Overcoming Barriers</p><p></p><p>Learn more about Trevor Folker and his team at <b>MVMT Performance and Rehab</b>:</p><p><a rel="noopener noreferrer nofollow" href="http://www.mvmtgb.com" target="_blank">www.mvmtgb.com</a></p><p><a rel="noopener noreferrer nofollow" href="http://www.instagram.com/mvmt.rehab" target="_blank">www.instagram.com/mvmt.rehab</a></p><p></p><p><b>Wellness That Fits</b></p><p>📞 Book a <a rel="noopener noreferrer nofollow" href="https://my.practicebetter.io/#/628cfccb4d47e79361535fcc/bookings?s=67ec315e2872f631461487fe" target="_blank"><b>FREE Discovery Call</b></a><b> </b>with Cassie: let's hash out what's going well for you and your next best steps</p><p>🧠<a rel="noopener noreferrer nofollow" href="https://wellnessthatfits.kit.com/7e51bc4375" target="_blank"> Join my Newsletter</a> for weekly insider tips on brain optimization, meal prep, holistic nutrition, and wellness routines.</p><p>🥬Follow me on Instagram:<a rel="noopener noreferrer nofollow" href="https://www.instagram.com/wellnessthatfits?igsh=MWc5Y2NmOWxydGV6bw%3D%3D&amp;utm_source=qr" target="_blank"> @wellnessthatfits</a></p>no00:49:0811Movement Is Medicine: How Exercise Supports Anxiety, Depression, Brain Fog, and Mental Healthfull<![CDATA[Alcohol's Affect on the Brain + Functional & Adaptogen Drink Alternatives]]>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 Effects

06:53 Personal Journey with Alcohol

12:17 The Science of Alcohol's Impact on the Brain

17:31 Sleep Disruption and Alcohol Consumption

22:58 Exploring Mocktails and Adaptogens

28:59 Practical Tips for Reducing Alcohol Intake

30:02 Conclusion and Recap of Key Points

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DM me if you want more episodes like this one with the benefits of reducing alcohol and more adaptogen drinks!

]]>e5b9c6fd-ef0b-49c7-9081-ad3d7ec100e7Tue, 30 Dec 2025 09:00:00 GMT<p>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.</p><p></p><p>00:00 Introduction to Alcohol and Its Effects</p><p>06:53 Personal Journey with Alcohol</p><p>12:17 The Science of Alcohol's Impact on the Brain</p><p>17:31 Sleep Disruption and Alcohol Consumption</p><p>22:58 Exploring Mocktails and Adaptogens</p><p>28:59 Practical Tips for Reducing Alcohol Intake</p><p>30:02 Conclusion and Recap of Key Points</p><p></p><p>🧠<a rel="noopener noreferrer nofollow" href="https://wellnessthatfits.kit.com/7e51bc4375" target="_blank"> Join my Newsletter</a> for weekly insider tips on brain optimization, meal prep, holistic nutrition, and wellness routines.</p><p>🥬Follow me on Instagram:<a rel="noopener noreferrer nofollow" href="https://www.instagram.com/wellnessthatfits?igsh=MWc5Y2NmOWxydGV6bw%3D%3D&amp;utm_source=qr" target="_blank">@wellnessthatfits</a></p><p>DM me if you want more episodes like this one with the benefits of reducing alcohol and more adaptogen drinks!</p><p></p>no00:32:0410Alcohol's Affect on the Brain + Functional & Adaptogen Drink Alternativesfull<![CDATA[Cultivating Food Traditions: Release Guilt and Embrace Mindful Eating and Connection]]>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 Spirit

01:35 Food as the Oldest Form of Connection

03:07 Release the Food Guilt

04:22 Cultivating Meaningful Traditions

06:48 Understanding Stress and Digestion

10:42 Reflective Questions on Food Traditions

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🥬Follow me on Instagram:@wellnessthatfits

]]>f15ea4db-76ae-4e92-9fdc-001a4d560e58Tue, 23 Dec 2025 09:00:00 GMT<p>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. </p><p></p><p>00:00 Embracing the Holiday Spirit</p><p>01:35 Food as the Oldest Form of Connection</p><p>03:07 Release the Food Guilt</p><p>04:22 Cultivating Meaningful Traditions</p><p>06:48 Understanding Stress and Digestion</p><p>10:42 Reflective Questions on Food Traditions</p><p></p><p>🧠<a rel="noopener noreferrer nofollow" href="https://wellnessthatfits.kit.com/7e51bc4375" target="_blank"> Join my Newsletter</a> for weekly insider tips on brain optimization, meal prep, holistic nutrition, and wellness routines.</p><p></p><p>🥬Follow me on Instagram:<a rel="noopener noreferrer nofollow" href="https://www.instagram.com/wellnessthatfits?igsh=MWc5Y2NmOWxydGV6bw%3D%3D&amp;utm_source=qr" target="_blank">@wellnessthatfits</a></p>no00:12:299Cultivating Food Traditions: Release Guilt and Embrace Mindful Eating and Connectionfull<![CDATA[How High-Achieving Women Find Peace: Core Values, Alignment, and Sustainable Personal Growth]]>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 Values

02:10 Darya's Design Background

04:25 Designing a Sustainable and Fulfilled Life

08:20 Aligned Core Values

12:17 How to Set Boundaries

16:08 Brain Health GPS

24:33 The North Method

Darya 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: hello@daryamaeki.com
Tea Talk with Darya Podcast

To book your complimentary 30 minute clarity call with Darya, please email hello@daryamaeki.com 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

]]>adb499a1-a0dc-469c-8c8f-533978e54df7Tue, 16 Dec 2025 09:00:00 GMT<p>Today, we talk with Darya Maeki, a Clarity &amp; 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.</p><p></p><p>00:00 Identifying Core Values</p><p>02:10 Darya's Design Background </p><p>04:25 Designing a Sustainable and Fulfilled Life</p><p>08:20 Aligned Core Values </p><p>12:17 How to Set Boundaries</p><p>16:08 Brain Health GPS</p><p>24:33 The North Method</p><p></p><p>Darya Maeki is a Clarity &amp; 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.<br /><br />Instagram: @daryamaeki </p><p>Email: <a rel="noopener noreferrer nofollow" href="mailto:hello@daryamaeki.com" target="_blank">hello@daryamaeki.com</a> <br /><a rel="noopener noreferrer nofollow" href="https://podcasts.apple.com/ca/podcast/tea-talk-with-darya/id1798564996" target="_blank">Tea Talk with Darya Podcast<br /></a><br />To book your <b>complimentary 30 minute clarity call </b>with Darya, please email <a rel="noopener noreferrer nofollow" href="mailto:hello@daryamaeki.com" target="_blank">hello@daryamaeki.com</a> and include Wellness That Fits in the subject line.</p><p></p><p>From your Host, Cassie at Wellness That Fits:</p><p></p><p>🧠<a rel="noopener noreferrer nofollow" href="https://wellnessthatfits.kit.com/7e51bc4375" target="_blank"> Join my Newsletter</a> for weekly insider tips on brain optimization, meal prep, holistic nutrition, and wellness routines.</p><p>🥬Follow me on Instagram:<a rel="noopener noreferrer nofollow" href="https://www.instagram.com/wellnessthatfits?igsh=MWc5Y2NmOWxydGV6bw%3D%3D&amp;utm_source=qr" target="_blank">@wellnessthatfits</a></p><p></p>no00:30:098How High-Achieving Women Find Peace: Core Values, Alignment, and Sustainable Personal Growthfull<![CDATA[Brain Fog in Motherhood: How Berries and the MIND Diet Improve Cognitive Health]]>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 Load

04:54 Nutrition as a Solution: The Power of Berries

07:22 The Science Behind Berries and Brain Health

12:45 Practical Ways to Incorporate Berries into Your Diet

16:55 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

]]>abf75212-1cd2-4712-b473-8c164d70d531Tue, 09 Dec 2025 09:00:00 GMT<p>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.</p><p></p><p>00:00 The Struggles of Motherhood and Mental Load</p><p>04:54 Nutrition as a Solution: The Power of Berries</p><p>07:22 The Science Behind Berries and Brain Health</p><p>12:45 Practical Ways to Incorporate Berries into Your Diet</p><p>16:55 Key Takeaways and Conclusion</p><p></p><p>🧠<a rel="noopener noreferrer nofollow" href="https://wellnessthatfits.kit.com/7e51bc4375" target="_blank"> Join my Newsletter</a> for weekly insider tips on brain optimization, meal prep, holistic nutrition, and wellness routines.</p><p></p><p>🍽️Join my easy, done-for-you, berry-filled MIND diet<a rel="noopener noreferrer nofollow" href="https://buy.stripe.com/8x228sbJAdWA0Dn0DyeUU0b" target="_blank"> Meal Plan Subscription</a> so you can spend less time in the kitchen, and more time with your loved ones this season. </p><p></p><p>🥬Follow me on Instagram:<a rel="noopener noreferrer nofollow" href="https://www.instagram.com/wellnessthatfits?igsh=MWc5Y2NmOWxydGV6bw%3D%3D&amp;utm_source=qr" target="_blank">@wellnessthatfits</a></p><p></p>no00:18:227Brain Fog in Motherhood: How Berries and the MIND Diet Improve Cognitive Healthfull<![CDATA[Life Skills with Kids + Building Habits without Burnout]]>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 Story

13:15 Life Skills Camp

22:44 Prioritizing Health

33:34 Building Healthy Habits and Routines

46:03 Practical Steps for Busy Moms

Download Melissa's Free Planner:

Get your FREE Anchored with Purpose Planner

Connect with Melissa:

anchoredwithpurpose.com 

Anchored with Purpose Podcast

Anchored with Purpose Faith Journal

Anchored with Purpose Instagram 

Melissa Instagram

]]>c1ec3856-9067-4fb0-8df4-e89df1c61bb4Tue, 02 Dec 2025 09:00:00 GMT<p>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.</p><p></p><p>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. </p><p></p><p>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. </p><p></p><p>02:38 Melissa's Burnout Story</p><p>13:15 Life Skills Camp</p><p>22:44 Prioritizing Health</p><p>33:34 Building Healthy Habits and Routines</p><p>46:03 Practical Steps for Busy Moms</p><p></p><p>Download Melissa's Free Planner:</p><p><a rel="noopener noreferrer nofollow" href="https://anchored-with-purpose.kit.com/befd76a8d2" target="_blank">Get your FREE Anchored with Purpose Planner</a></p><p></p><p>Connect with Melissa:</p><p><a rel="noopener noreferrer nofollow" href="http://anchoredwithpurpose.com" target="_blank">anchoredwithpurpose.com</a> </p><p><a rel="noopener noreferrer nofollow" href="https://podcasts.apple.com/gb/podcast/anchored-with-purpose-faith-family-purpose-dreaming/id1775076672" target="_blank">Anchored with Purpose Podcast</a></p><p><a rel="noopener noreferrer nofollow" href="https://a.co/d/bGAJpU5" target="_blank">Anchored with Purpose Faith Journal</a></p><p><a rel="noopener noreferrer nofollow" href="https://www.instagram.com/melissajwilkinson/?hl=en" target="_blank">Anchored with Purpose Instagram </a></p><p><a rel="noopener noreferrer nofollow" href="http://instagram.com/melissajwilkinson" target="_blank">Melissa Instagram</a></p><p></p>no00:46:26Life Skills with Kids + Building Habits without Burnoutfull<![CDATA[Meal Prep Strategies to Reduce Holiday Stress]]>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 Load

08:11 Meal Prep: A Strategy for Peace

16:34 Creating Family Connections Through Meal Prep

23:50 Simplifying Meal Planning for Busy Moms

24:44 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

]]>06161bdc-4c73-4115-9b75-332aef5047b1Tue, 25 Nov 2025 09:00:00 GMT<p>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.</p><p>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. </p><p>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!</p><p></p><p>00:00 The Holiday Magic and Mental Load</p><p>08:11 Meal Prep: A Strategy for Peace</p><p>16:34 Creating Family Connections Through Meal Prep</p><p>23:50 Simplifying Meal Planning for Busy Moms</p><p>24:44 Practical Steps for Busy Moms</p><p></p><p>🍽️ Join my easy, done-for-you <a rel="noopener noreferrer nofollow" href="https://buy.stripe.com/8x228sbJAdWA0Dn0DyeUU0b" target="_blank">Meal Plan Subscription</a> so you can spend less time in the kitchen, and more time with your loved ones this season. </p><p></p><p>🧠<a rel="noopener noreferrer nofollow" href="https://wellnessthatfits.kit.com/7e51bc4375" target="_blank"> Join my Newsletter</a> for weekly insider tips on brain optimization, meal prep, holistic nutrition, and wellness routines.</p><p></p><p>🥬 Follow me on Instagram:<a rel="noopener noreferrer nofollow" href="https://www.instagram.com/wellnessthatfits?igsh=MWc5Y2NmOWxydGV6bw%3D%3D&amp;utm_source=qr" target="_blank"> @wellnessthatfits</a></p><p></p>no00:25:075Meal Prep Strategies to Reduce Holiday Stressfull<![CDATA[How I Journal for Energy and Clarity: The Science Behind Gratitude and Brain Health]]>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 Health

10:31 Structuring a Daily Journaling Practice

19:38 Enhancing Gratitude Practices through Science

25:58 Overcoming Barriers to Journaling

27:22 Introduction to Wellness That Fits

27:22 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:@wellnessthatfits

References:

Huberman Lab Podcast Episode: The Science of Gratitude & How to Build a Gratitude Practice

]]>efee6628-f18b-4b5c-88a2-8a178ee1bbf5Tue, 18 Nov 2025 19:01:44 GMT<p>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. </p><p>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. </p><p></p><p>00:00 The Power of Journaling for Brain Health</p><p>10:31 Structuring a Daily Journaling Practice</p><p>19:38 Enhancing Gratitude Practices through Science</p><p>25:58 Overcoming Barriers to Journaling</p><p>27:22 Introduction to Wellness That Fits</p><p>27:22 Practical Steps for Busy Moms</p><p></p><p>📓 Download my FREE <a rel="noopener noreferrer nofollow" href="https://wellnessthatfits.kit.com/3629811a01" target="_blank">Restore &amp; Reflect Busy Mom Journal Prompts</a></p><p></p><p>🧠 <a rel="noopener noreferrer nofollow" href="https://wellnessthatfits.kit.com/7e51bc4375" target="_blank">Join my Newsletter</a> for weekly insider tips on brain optimization, meal prep, holistic nutrition, and wellness routines.</p><p></p><p>🍽 Follow me on Instagram:<a rel="noopener noreferrer nofollow" href="https://www.instagram.com/wellnessthatfits?igsh=MWc5Y2NmOWxydGV6bw%3D%3D&amp;utm_source=qr" target="_blank">@wellnessthatfits</a></p><p></p><p>References:</p><p>Huberman Lab Podcast Episode: <a rel="noopener noreferrer nofollow" href="https://www.hubermanlab.com/episode/the-science-of-gratitude-and-how-to-build-a-gratitude-practice" target="_blank">The Science of Gratitude &amp; How to Build a Gratitude Practice</a></p><p></p>no00:27:45How I Journal for Energy and Clarity: The Science Behind Gratitude and Brain Healthfull<![CDATA[Nutrition and Habits to Improve Working Memory and Reduce Brain Fog]]>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 matters

2) What brain fog signals

3) 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 Issues

06:40 Exploring the Causes of Brain Fog

10:04 Nutrition's Role in Cognitive Function

12:52 Practical Nutrition Strategies for Clarity

17:01 Routine and Behavioral Habits for Better Memory

19:54 Introduction to Wellness That Fits

19:55 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

]]>4ad827ae-83b7-44a3-86b0-2a220c5bc938Tue, 18 Nov 2025 15:43:05 GMT<p>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: </p><p>1) What working memory is and why it matters</p><p>2) What brain fog signals</p><p>3) Research-backed nutrition and routines that support cognitive clarity. And couldn't we all use a little more of that? </p><p></p><p>00:00 Understanding Brain Fog and Memory Issues</p><p>06:40 Exploring the Causes of Brain Fog</p><p>10:04 Nutrition's Role in Cognitive Function</p><p>12:52 Practical Nutrition Strategies for Clarity</p><p>17:01 Routine and Behavioral Habits for Better Memory</p><p>19:54 Introduction to Wellness That Fits</p><p>19:55 Practical Steps for Busy Moms</p><p></p><p>🧠 Join my Newsletter for weekly insider tips on brain optimization, meal prep, holistic nutrition, and wellness routines:</p><p><a rel="noopener noreferrer nofollow" href="https://wellnessthatfits.kit.com/7e51bc4375" target="_blank">https://wellnessthatfits.kit.com/7e51bc4375</a></p><p></p><p>🍽 Follow me on Instagram: <a rel="noopener noreferrer nofollow" href="https://www.instagram.com/wellnessthatfits?igsh=MWc5Y2NmOWxydGV6bw%3D%3D&amp;utm_source=qr" target="_blank">@wellnessthatfits</a></p><p></p>no00:20:173Nutrition and Habits to Improve Working Memory and Reduce Brain Fogfull<![CDATA[Leafy Greens and Brain Health: The Science Behind Memory and Cognitive Function]]>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 Nutrition

03:10 The Power of Leafy Greens for Brain Health

06:01 Scientific Insights on Cognitive Benefits

08:40 Practical Ways to Incorporate Greens

11:12 Taking Action: Your Leafy Green Challenge

15:22 Practical Steps for Busy Moms

🥬Join the Leafy Greens "Fit In Your Greens" 5-day challenge!

https://wellnessthatfits.ck.page/4bfeab299b

Join my Newsletter for weekly insider tips on brain optimization, meal prep, holistic nutrition, and wellness routines:

https://wellnessthatfits.kit.com/7e51bc4375

]]>d6476b93-2167-4ea7-bca5-6630ae0fa365Fri, 14 Nov 2025 19:02:32 GMT<p>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? </p><p></p><p>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. </p><p></p><p>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. </p><p></p><p>00:00 Understanding Brain Fog and Nutrition</p><p>03:10 The Power of Leafy Greens for Brain Health</p><p>06:01 Scientific Insights on Cognitive Benefits</p><p>08:40 Practical Ways to Incorporate Greens</p><p>11:12 Taking Action: Your Leafy Green Challenge</p><p>15:22 Practical Steps for Busy Moms</p><p></p><p>🥬Join the Leafy Greens "Fit In Your Greens" 5-day challenge!</p><p><a rel="noopener noreferrer nofollow" href="https://wellnessthatfits.ck.page/4bfeab299b" target="_blank">https://wellnessthatfits.ck.page/4bfeab299b</a></p><p></p><p>Join my Newsletter for weekly insider tips on brain optimization, meal prep, holistic nutrition, and wellness routines:</p><p><a rel="noopener noreferrer nofollow" href="https://wellnessthatfits.kit.com/7e51bc4375" target="_blank">https://wellnessthatfits.kit.com/7e51bc4375</a></p>no00:15:422Leafy Greens and Brain Health: The Science Behind Memory and Cognitive Functionfull<![CDATA[The Mission, The Host, and The Journey Ahead]]>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 Fits

03:20 Strategies for Prioritizing Wellness

04:17 Family Connection and Holistic Wellness

05:32 Introduction to Wellness That Fits

05:33 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/7e51bc4375

IG: @wellnessthatfits

wellnessthatfits.com

]]>5677c691-3866-47ff-97c2-a445f3bb40e8Fri, 14 Nov 2025 16:42:46 GMT<p>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. </p><p></p><p>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. </p><p></p><p>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.</p><p></p><p>00:00 Introduction to Wellness That Fits</p><p>03:20 Strategies for Prioritizing Wellness</p><p>04:17 Family Connection and Holistic Wellness</p><p>05:32 Introduction to Wellness That Fits</p><p>05:33 Practical Steps for Busy Moms</p><p> </p><p>Join my Newsletter for weekly insider tips on brain optimization, meal prep, holistic nutrition, and wellness routines:</p><p><a rel="noopener noreferrer nofollow" href="https://wellnessthatfits.kit.com/7e51bc4375" target="_blank">https://wellnessthatfits.kit.com/7e51bc4375</a></p><p></p><p>IG: @wellnessthatfits</p><p>wellnessthatfits.com</p><p></p>no00:05:551The Mission, The Host, and The Journey Aheadfull<![CDATA[Wellness That Fits Trailer]]>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 Connection

No 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.

]]>87dd85f4-c8d3-4b69-9dbc-f39ebd93d2ceThu, 09 Oct 2025 18:30:16 GMT<p>Welcome to <i>Wellness That Fits</i> — 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.</p><p>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 <i>actually</i> fit your real life.</p><p>Each week, you'll get practical tips rooted in my four pillars of wellness:<br />🥦 Food as Medicine<br />🍽️ Sustainable Meal Planning &amp; Prep<br />🧘‍♀️ Holistic Wellness Routines<br />❤️ Family Connection</p><p>No 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 <i>and</i> your family.</p><p>If you're ready to reclaim your energy and redefine success on your own terms, hit follow and join me every week for <i>Wellness That Fits.</i></p>no00:01:271Wellness That Fits Trailertrailer