Wellness That Fits

Cassie Groeschl, Dietitian
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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. 6 DAYS AGO

    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 foodWhy GLP-1s are a tool, not a long-term teacherWhat really happens when women come off GLP-1s and why food noise can returnHow nutrition therapy helps rebuild hunger, fullness, and self-trust safelyThe role of consistent nourishment, protein, fiber, blood sugar stability, and gut healthHow environment, habits, and identity shifts—not willpower—drive sustainable changeCassie explains how she helps women move away from restriction and toward practical, realistic eating patterns that fit real life—especially for busy moms and women navigating stress, hormones, and demanding schedules. The ultimate goal is becoming a woman who fuels herself consistently, feels calm and confident around food, and builds habits. If you’re on a GLP-1, considering one, or healing from years of dieting, this episode offers science-based insight, compassion, and a clear path toward peace with food, sustainable health, and self-trust. Chapters 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

    22 min

  2. 3 FEB

    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 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 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

    29 min

  3. 27 JAN

    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

    14 min

  4. 20 JAN

    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

    21 min

  5. 13 JAN

    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

    48 min

  6. 6 JAN

    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 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 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

    49 min

  7. 30/12/2025

    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 🧠 Join my Newsletter for weekly insider tips on brain optimization, meal prep, holistic nutrition, and wellness routines. 🥬Follow me on Instagram:@wellnessthatfits DM me if you want more episodes like this one with the benefits of reducing alcohol and more adaptogen drinks!

    32 min

  8. 23/12/2025

    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 🧠 Join my Newsletter for weekly insider tips on brain optimization, meal prep, holistic nutrition, and wellness routines. 🥬Follow me on Instagram:@wellnessthatfits

    12 min
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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
    17
  • Rating
    Clean
  • Copyright
    © 2025 Cassie Groeschl, Dietitian
  • Show Website
    Wellness That Fits