Wellness That Fits

Cassie Groeschl, Dietitian
  • 5.0 (7)
  • Nutrition

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.

  1. 22h ago

    Healthy Summer Food Swaps for BBQs, Grill Outs & Midwest Potlucks

    Have you ever noticed how you can eat well Monday through Friday… and then one summer weekend seems to undo all of your momentum? Summer is full of backyard BBQs, grill outs, lake days, camping trips, family reunions, and cookouts—but it doesn't have to derail your healthy habits. In this episode of the Wellness That Fits Podcast, I'm sharing realistic, delicious summer food swaps that help you enjoy every gathering without feeling sluggish, bloated, or like you've fallen off track. You'll learn simple ways to make healthier choices without giving up your favorite summer traditions, including: Better-for-you drink swaps, including non-alcoholic beers, kombucha, adaptogenic beverages, and lower-sugar sodasGut-friendly foods like live-culture sauerkraut, kimchi, and kefirHealthy charcuterie board ideas packed with fiber, healthy fats, and antioxidantsHigh-protein appetizers and easy upgrades to classic Midwest potluck favoritesA refreshing Dreamsicle Chia Pudding that's perfect for breakfast or dessertThis episode is all about enjoying burgers, potato salad, and summer celebrations while making small, realistic choices that support your gut, brain, and overall health. Because wellness doesn't have to be perfect—it just has to fit your life. Chapters List 00:00 Summer Gatherings and Healthy Eating 09:05 Rethinking Drinks for Summer Parties 18:53 Incorporating Gut-Friendly Foods 27:38 Upgrading Charcuterie Boards and Appetizers 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 🧠Brain & Energy Assessment Quiz

    31 min

  2. Jun 23

    Healthy Road Trip Snacks for Kids: Prevent Energy Crashes on Family Vacations

    Planning a family road trip this summer? In this episode of the Wellness That Fits Podcast, registered dietitian and mom of three Cassie Groeschl shares her favorite healthy road trip snacks for kids and adults that help support steady energy, better digestion, and fewer vacation meltdowns. Whether you're traveling across the country, to the beach, a sports tournament, or simply spending long days on the go, you'll learn how to build a balanced snack lineup using protein, fiber, and practical shelf-stable foods that travel well. Cassie breaks down exactly what she packed for her family's Yellowstone adventure, including Costco and Aldi finds, kid-approved treats, protein-rich snacks, and simple nutrition strategies that make vacations more enjoyable without feeling restrictive. In this episode, you'll learn: • The 3 things to look for in healthy road trip snacks • How protein and fiber help prevent energy crashes and sugar highs • Costco snack recommendations for families • Aldi snack finds for kids and busy moms • Shelf-stable snack ideas that support gut health and sustained energy • How to balance healthy eating with vacation treats If you're a busy mom looking for realistic healthy eating strategies, family nutrition tips, meal planning inspiration, and practical wellness habits that fit real life, this episode is for you. Chapters List 00:00 The Importance of Road Trip Snacks 03:32 Choosing the Right Snacks 06:09 Practical Snack Options from Costco 09:08 Balancing Treats and Nutrition 13:42 Adult Snack Preferences 16:41 Final Thoughts on Road Trip Nutrition 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 🧠Brain & Energy Assessment Quiz

    22 min

  3. Jun 16

    How to Stop Hustling and Start Living with Godfidence with Misty Lakes

    What if the key to greater peace, purpose, and confidence isn't doing more—but slowing down and putting God at the center? In this episode of the Wellness That Fits Podcast, I sit down with Christian life and business coach Misty Lakes to talk about overcoming burnout, breaking free from hustle culture, and creating a life that aligns with your faith and values. Misty shares her journey from chronic overwhelm and striving to building a successful coaching business rooted in purpose, boundaries, and trust in God's plan. We discuss why so many high-achieving women tie their identity to success, how stress impacts our health and nervous system, and practical ways to prioritize what matters most. You'll also hear Misty's powerful "Temple Tanks" framework for caring for your physical, mental, emotional, and spiritual well-being. If you're feeling stretched thin, overwhelmed by responsibilities, or longing for more balance, this conversation will encourage you to slow down, strengthen your faith, and lead with confidence rooted in who God created you to be. Chapters List 00:00 Introduction to Misty Lakes and her mission 01:05 Misty's journey to coaching and her calling 02:48 The 'Target' visualization for prioritization 09:15 Identity in success vs. identity in God 11:22 The significance of purpose and legacy 22:46 Temple time: physical, mental, emotional, spiritual self-care 33:02 Managing pressure and comparison in women 38:49 The power of stillness and rest Misty Lakes Website and free resources: www.mistylakes.biz Book a session:  www.mistylakes.biz/contact Devotional: www.mistylakes.biz/store Facebook/Instagram: Misty Lakes & Misty Lakes Coaching Course:  timethataligns.com TikTok: she.is.godfident 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 🧠Brain & Energy Assessment Quiz

    46 min

  4. Jun 9

    The Optimized Brain Garden Update: Brain Health, Fiber & Busy Mom Life

    In this follow-up to the Optimized Brain Garden episode, Registered Dietitian, Cassie, takes you on a real-life walk through her garden to share what's actually happening beyond the plan. From thriving lemon balm and leafy greens to rabbit damage, failed seedlings, and busy mom life realities, this episode explores how growing nutrient-dense foods can support brain health, gut health, stress resilience, and nervous system regulation. You'll learn: The foods Cassie is growing to support mood, cognition, and gut healthHow fiber, polyphenols, and sulforaphanes impact the gut-brain connectionWhy leafy greens and berries are foundational brain foodsThe benefits of calming herbs like lemon balm and sageWhat worked, what failed, and lessons learned Practical ways to increase plant diversity and fiber intake If you've ever wondered how to support your mental wellness through food—or how to make healthy habits work in real life—this episode is for you. 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 🧠 Free Brain & Energy Assessment Quiz

    22 min

  5. Jun 2

    Motherhood, Burnout, Faith & Finding Purpose with Danika Holt, former Miss Wisconsin USA

    What happens when a high-achieving woman realizes she can't do it all? In this honest conversation, Cassie sits down with former Miss Wisconsin USA, real estate professional, and mom Danika Holt to discuss motherhood, burnout, career transitions, faith, and finding your identity beyond titles and achievements. Danika shares her journey from corporate marketing to real estate, the lessons she's learned about mom guilt and boundaries, and how embracing different seasons of life has helped her create more alignment, purpose, and peace. In this episode, we discuss: • Why high-achieving women often experience burnout • The emotional load of motherhood and mom guilt • Creating boundaries that protect your energy • Finding confidence rooted in faith instead of performance • Making decisions without fear of getting them wrong • Why your worth is not defined by your title, productivity, or accomplishments Whether you're feeling stretched thin, questioning your next step, or simply trying to balance motherhood and personal growth, this conversation will remind you that your value comes from who you are—not what you do. Connect with Danika Instagram: @DanikaNicoleHolt Substack: Danika Holt Connect with Cassie 📞 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 If you enjoyed this episode, be sure to follow the podcast, leave a review, and share it with a friend who could use some encouragement today. Chapters 01:29 Danika's Life Transitions and Current Season 02:30 The Energy Cost of Achievement for Moms 06:18 Mom Guilt and Its Impact 11:16 Practical Strategies for Staying Connected to Purpose 17:19 The Impact of Titles and Self-Worth 20:16 Avoiding Burnout Through Boundaries and Limits 24:05 Faithfulness and Consistency in Spiritual Growth 28:04 Final Thoughts and Gratitude

    38 min

  6. May 26

    Brain Fog, Anxiety & Low Energy? These Daily Habits Could Be Draining Your Brain

    Are you constantly overwhelmed, anxious, exhausted, or struggling with brain fog and low motivation — even though you’ve always been a high-performing woman? In this episode of the Wellness That Fits Podcast, integrative functional dietitian Cassie walks you through her Brain & Energy Assessment designed to help women identify the nutrition and lifestyle habits that may be draining their energy, impacting focus, and worsening stress or anxiety symptoms. Cassie breaks down the research behind Mediterranean-style eating patterns and the connection between foods like leafy greens, berries, omega-3 rich fish, nuts, and seeds with better memory, focus, and long-term brain health. This episode is perfect for women dealing with: Anxiety and overwhelmBrain fog and poor focusLow energy and fatigueMental exhaustion and stressPoor sleep qualityProductivity strugglesMood changes and burnout Take the 🧠Brain & Energy Assessment Quiz linked here to discover what may be impacting your mood, memory, focus, and energy levels — and get personalized next steps (from a dietitian) delivered directly to your inbox. Chapters List 00:00 Introduction to Brain and Energy Assessment 02:09 Nutrition's Role in Mental Health 08:09 Lifestyle Factors Impacting Brain Health 11:23 Conclusion and Next Steps 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

    14 min

  7. May 19

    How to Reduce Anxiety Naturally: Nutrient Deficiencies, Gut Health & Functional Labs

    Struggling with anxiety, stress, or depression and curious what it may look like to support symptoms naturally (with or without medication)? In this episode of the Wellness That Fits Podcast, integrative functional dietitian Cassie breaks down how anxiety symptoms may be influenced by underlying physiological factors like nutrient deficiencies, chronic stress, inflammation, and gut dysfunction. Cassie also discusses the rising rates of anxiety and depression in the United States, the increase in anxiety medication and antidepressant use, and why so many women are searching for natural ways to support mental health alongside therapy or medication. This episode covers: Anxiety and depression statistics in the U.S.Key nutrient deficiencies linked with mental healthMagnesium, iron, vitamin D, omega-3s, and B vitaminsGut health and the gut-brain axisFunctional lab testing for anxiety and fatigueChronic stress and nervous system healthWhy nutrition supports (not replaces) mental health care Cassie also explains why lab testing matters before supplementing and how functional nutrition can help uncover root causes behind symptoms like chronic anxiety, low energy, mood swings, irritability, poor focus, digestive issues, and burnout. 🎧 Listen now and learn how nutrition, gut health, and targeted functional wellness strategies can help build a stronger foundation for mental and emotional resilience. ✨ Mentioned in this episode: Cassie’s Brain Health & Energy Protocol📞 Book a FREE Discovery Call with Cassie to explore whether a personalized approach is right for you based on your symptoms. Chapters List 00:00 Understanding Anxiety and Nutrition 04:58 The Current State of Mental Health 09:59 Micronutrient Deficiencies and Anxiety 19:43 The Importance of Lab Testing 24:17 Nutrition as a Supportive Tool

    32 min

  8. May 12

    The Gut-Brain Connection: How Fiber Impacts Anxiety, Brain Fog & Depression

    Can fiber really impact anxiety, brain fog, and depression? In this episode of the Wellness That Fits Podcast, registered dietitian Cassie Groeschl breaks down the powerful connection between gut health, fiber, and mental wellness. You’ll learn how your gut bacteria create brain-supportive compounds called short-chain fatty acids (like butyrate), why most women are severely under-eating fiber, and how low-fiber diets may contribute to inflammation, mood changes, fatigue, and cognitive dysfunction. Cassie also explains: The gut-brain connection and mental healthHow fiber supports serotonin pathways and reduces neuroinflammationWhy plant diversity matters more than perfectionWhole foods vs. fiber supplementsEasy ways to increase fiber without digestive overwhelmWhy women with IBS, IBD, anxiety, or brain fog may need a different approach If you’re struggling with low energy, anxious thoughts, poor focus, or feeling mentally exhausted, this episode will help you understand how foundational nutrition directly impacts brain health. ✨ Take the Brain & Energy Assessment to discover whether your current eating habits may be worsening anxiety, fatigue, or brain fog. Click to take the 🧠Brain & Energy Assessment Quiz 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 Chapters List 00:00 Introduction to Nutrition Psychology 02:18 The Role of Fiber in Mental Health 07:29 Short Chain Fatty Acids and Their Impact 10:40 Gut Health and Depression 12:43 Whole Foods vs. Fiber Supplements 15:21 Increasing Fiber Diversity 22:12 Practical Tips for Fiber Intake

    25 min
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Trailer

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About

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.

Information

  • Creator
    Cassie Groeschl, Dietitian
  • Years Active
    2025 - 2026
  • Episodes
    37
  • Rating
    Clean
  • Copyright
    © 2025 Cassie Groeschl, Dietitian
  • Show Website
    Wellness That Fits