Wellness That Fits

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

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

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

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

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

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

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

Today, we talk with Darya Maeki, a Clarity & Goal-Setting Coach. She discusses the concept of success and its impact on personal peace, particularly for high-achieving women. She emphasizes the importance of core values, aligned goals, and simple systems to create a livable form of success. Darya also highlights the ripple effect that occurs when women are grounded and fulfilled, suggesting that this can lead to positive changes in families, workplaces, and even the world.00:00 Identifying Core Values02:10 Darya's Design Background 04:25 Designing a Sustainable and Fulfilled Life08:20 Aligned Core Values 12:17 How to Set Boundaries16:08 Brain Health GPS24:33 The North MethodDarya Maeki is a Clarity & Goal-Setting Coach who transforms overwhelm into aligned momentum. Blending design thinking with mindset work, her North Method guides clients to name core values, set goals that fit real life, and build rhythms that last. She hosts the Tea Talk with Darya podcast and teaches life by design—not by default.Instagram: @daryamaeki Email: hello@daryamaeki.com Tea Talk with Darya PodcastTo 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

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

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

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

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

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

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

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

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