Shows
Wellness That FitsPrebiotic Fiber for Midlife Women: Improve Gut Health, Mood, Sleep & Stress NaturallyAre 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 infl...
2026-02-2425 minWellness That FitsBlue Zones Secrets to Longevity: The Power Nine, Plant-Based Protein & Living Longer NaturallyIn 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...
2026-02-1734 minWellness That FitsPart 2: GLP-1 Weight Loss, Food Noise & Diet Culture: What Women Need to Know Before and After GLP-1In 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 fullne...
2026-02-1022 minWellness That FitsPart 1: GLP-1 Medications (Ozempic & Semaglutide): Nutrition, Weight Loss, and Muscle HealthGLP-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 mu...
2026-02-0328 minWellness That FitsNourishing the Anxious Brain: How Deep Breathing, Omega-3, Plant Diversity & Green Tea Support CalmIn 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...
2026-01-2713 minWellness That FitsFiber and Gut Health: The Missing Link Behind Anxiety, Brain Fog, and FatigueIf 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 mic...
2026-01-2020 minWellness That FitsOvercome Mom Burnout: Dr. Amen–Inspired Strategies for Stress Resilience, Anxiety, and Brain FogCassie 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, im...
2026-01-1348 minWellness That FitsMovement Is Medicine: How Exercise Supports Anxiety, Depression, Brain Fog, and Mental HealthIn 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:...
2026-01-0649 minWellness That FitsAlcohol's Affect on the Brain + Functional & Adaptogen Drink AlternativesCassie 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...
2025-12-3032 minWellness That FitsCultivating Food Traditions: Release Guilt and Embrace Mindful Eating and ConnectionToday'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...
2025-12-2312 min
Mess to MissionWellness that Fits: Cassie Groeschl's JourneyCassie Groeschl, a dietitian and mom of three, is the founder of Wellness That Fits where she helps high-achieving moms optimize their brain health and overcome burnout with holistic nutrition, meal prep strategies, and wellness routines, so they can be energized and focused at work and more present at home. As a lifelong high achiever, she has balanced multiple roles--corporate dietitian, healthcare sales consultant, university professor, nursing home consultant, and now entrepreneur. It is her mission to inspire and lead women toward better health and wellness so that they have the energy and confidence to serve others...
2025-12-1829 minWellness That FitsHow High-Achieving Women Find Peace: Core Values, Alignment, and Sustainable Personal GrowthToday, 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
2025-12-1630 min
The Secret KeepHersBurnout Recovery for High-Achieving Moms — Reclaiming Energy, Balance, and Presence with Dietitian Cassie GroeschlIn this honest and heartfelt conversation, I sit down with Cassie Groeschl—registered dietitian, mom of three, and founder of Wellness That Fits—to talk about burnout, brain health, and what it means to rediscover balance in a season of constant doing. Cassie opens up about her own turning point as a high-achieving mom, how she learned to slow down, and the mindset and lifestyle changes that helped her find peace and purpose again. Together, we explore how nutrition, rest, and self-compassion can help women move from overwhelm to wholeness. This episode offers hope, relatable stor...
2025-12-0939 minWellness That FitsBrain Fog in Motherhood: How Berries and the MIND Diet Improve Cognitive HealthIn 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...
2025-12-0918 minWellness That FitsLife Skills with Kids + Building Habits without BurnoutToday 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.
2025-12-0246 min
Motherhood Alliance PodcastFamily Meals and Mental Health: The Impact of Food and Connection w/ Cassie Groeschl | Wellness That FitsBetween sports, work, homework, and everything else, sitting down together for a meal can feel almost impossible—right? But those shared moments might be doing more for your family’s mental health than you think. Today, we’re diving into how eating together impacts connection, communication, and emotional well-being, and why even one or two family meals a week can make a huge difference.
In this episode, we discuss:
Why kids eat better at family meals
The mental health/family meals correlation
Tips for getting kids to talk at the table
Ideas for creating a fun a...
2025-11-2629 minWellness That FitsMeal Prep Strategies to Reduce Holiday StressThe 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...
2025-11-2525 min
Motherhood Alliance PodcastNourished After Baby: What to Eat for Healing, Energy & Milk Supply w/ Cassie Groeschl | Wellness That Fits🤱 Cassie Groeschl is a registered dietician who specializes in helping busy moms maximize their nutrition while simultaneously decreasing the amount of time they spend in the kitchen. This is why we've invited her back to break down what new moms actually need nutritionally after baby. In this episode, we talk about foods that support healing, boost energy, balance hormones, and help promote a steady milk supply without adding more work to your already full plate.
In this episode, we discuss:
Foods to help with energy, hormonal support, and recovery
Hydration for a breastfeeding mom
Caffei...
2025-11-2424 min
Motherhood Alliance PodcastMeal Planning Made Easy w/ Cassie Groeschl | Wellness That Fits🍴 Meal planning doesn’t have to be complicated or time-consuming! Today, dietitian Cassie Groeschl from Wellness That Fits shares her top tips to simplify your week, save time, and make meal planning, prepping, and cooking easier.
In this episode, we discuss:
Bulk cooking proteins
Ideas for getting the family involved
Tips for making meals the whole family likes
Making clean up more efficient
How to keep fruits and veggies fresh longer
Tips for staying consistent
This episode is part of a 4-part series with Cassie Groeschl, owner of Wellness That Fits based i...
2025-11-2028 minWellness That FitsHow I Journal for Energy and Clarity: The Science Behind Gratitude and Brain HealthWe'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...
2025-11-1827 minWellness That FitsNutrition and Habits to Improve Working Memory and Reduce Brain FogWhat 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 Fog
2025-11-1820 min
Motherhood Alliance PodcastSeed Oils: Friend or Foe? A Dietitian’s Take w/ Cassie Groeschl | Wellness That Fits🌱 In this episode, we’re joined by registered dietitian Cassie Groeschl from Wellness That Fits to unpack what seed oils actually are, how they affect your health, and what realistic swaps you can make without stressing over every label. Cassie’s all about helping busy moms find balance through simple nutrition that actually fits real life, and she’s bringing that same down-to-earth perspective to this conversation.
In this episode, we discuss:
How seed oils are processed
Omega 3 vs omega 6
The importance of understanding oil smoke points
Cassie's favorite oils
Do you need organic?
Butter, ta...
2025-11-1730 minWellness That FitsLeafy Greens and Brain Health: The Science Behind Memory and Cognitive FunctionHave 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...
2025-11-1415 minWellness That FitsThe Mission, The Host, and The Journey AheadHi, 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...
2025-11-1405 minWellness That FitsWellness That Fits TrailerWelcome 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 fo...
2025-10-0901 min
Dr. Marianne-Land: An Eating Disorder Recovery PodcastSkinnyTok & Anorexia: How Harmful Trends Thrive Despite TikTok’s Ban With Jen Tomei @askjenupTikTok claims to have banned “SkinnyTok,” but disordered eating content continues to thrive under rebranded hashtags, edited images, and wellness culture language. In this eye-opening episode of Dr. Marianne-Land, Dr. Marianne Miller is joined by eating disorder prevention advocate and educator Jen Tomei (@askjenup) to unpack the rise of SkinnyTok and its harmful influence on teens and adults alike.
Jen, founder of the Jenup Community in the UK, shares firsthand experiences of discovering disturbing content on TikTok—even after reporting and flagging videos, the algorithm continued pushing them. Together, she and Dr. Marianne draw chilling parallels to the pr...
2025-07-2132 min
The Green Bay Health Project Podcast98 | Meal Prep, Mindset & Mom Life with Cassie Groeschl, MS, RDN, CDOn this episode of The Green Bay Podcast, Trevor sits down with Cassie, a no-fluff dietician nutrition coach who helps busy moms go from “burnt out and overwhelmed” to “energized and dialed in.”
Cassie gets real about leaving the corporate dietitian world to build a coaching biz that actually aligns with her values (and sanity). We talk about time management without guilt, ditching perfection, and why community support beats solo suffering every time.
You’ll learn:
Why gut health is your body’s hype squad
Why you’re probably under-eating protein (yes, even you...
2025-06-0444 min
Success UnscriptedHow Busy Moms Can Feel More Energized, Nourished, and PresentLet’s be honest—if you’re a mom, business owner, or anyone juggling all the things, you’ve probably had at least one day where dinner felt like the final straw. You’re exhausted. Everyone’s hungry. And the thought of figuring out what to eat is just too much.
Enter Cassie Groeschl—holistic nutritionist, mom of three, and founder of Wellness That Fits. Cassie knows firsthand what it’s like to be passionate, multi-tasking, and completely drained. That’s why she’s on a mission to help moms ditch survival mode and start building simple, sust...
2025-05-2035 min
Anchored with Purpose | Faith, Family, Purpose, Dreaming, Planning, Overcoming Anxiety, Overcoming Overwhelm18| Overcoming Exhaustion & Finding Balance: A Wellness Guide for Women - featuring Cassie GroeschlFollow Cassie Groeschl:
IG: @wellnessthatfits
Busy Mom Meal Prep: Live Demo
FB Group: Wellness That Fits Community
In this engaging conversation, Melissa Wilkinson and Cassie discuss the journey of balancing motherhood, work, and wellness. Cassie shares her personal transformation from a busy corporate dietitian to a wellness coach for moms, emphasizing the importance of reassessing priorities, overcoming guilt associated with self-care, and implementing effective time management strategies. They delve into practical tips for meal prep, aligning calendars with personal values, and creating quality time with family, all while maintaining a...
2025-02-1150 min
The Goal Digger Podcast | Top Business and Marketing Podcast for Creatives, Entrepreneurs, and Women in BusinessHow to Make Your Email List Work Harder So You Don’t Have ToWhat if I told you it’s possible to grow your email list to 1,000 engaged subscribers in just one year? You might think it sounds ambitious, but today’s guest is ready for the challenge. And you can too at http://growanemaillist.com! Meet Cassie Groeschl, a registered dietitian, mom, and member of the Goal Digger Community who is on a mission to help busy moms reclaim their energy and time through holistic nutrition, meal prep, and wellness routines. Her goal? To grow her email list from 93 subscribers to 1,000 by the end of the year. She’s...
2025-01-2749 min
Perfect-ish: Time Management for Your Beautifully Imperfect Life71 | The Top Nutrition Tips to Fuel Your Energy, Motivation, and Goals *feat Cassie Groeschl, Registered Dietitian*🍽️ Want the RECIPE for success in your Time Management journey? Cassie Groeschel, Registered Dietitian is just the person to whip up all the ingredients needed to boost your energy and give fuel to your focus.
If you're feeling exhausted and dealing with brain fog prioritizing nutrition can combat these issues. Cassie talks about breaking down food into vital nutrients that fuel our energy levels and motivation. Especially for busy moms, understanding the long-term benefits of sustainable eating habits is crucial. By focusing on proper nutrition, we can set positive examples for our children and improve our overa...
2024-08-1345 min