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

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 [https://my.practicebetter.io/#/628cfccb4d47e79361535fcc/bookings?s=67ec315e2872f631461487fe] with Cassie: identify your next best step to optimal brain and mental health 🧠 Join my Newsletter [https://wellnessthatfits.kit.com/7e51bc4375] for weekly insider tips on brain optimization, holistic nutrition, and restoring energy 🥬Follow me on Instagram:@wellnessthatfits [https://www.instagram.com/wellnessthatfits?igsh=MWc5Y2NmOWxydGV6bw%3D%3D&utm_source=qr] 🧠Brain & Energy Assessment Quiz [https://my.practicebetter.io/#/628cfccb4d47e79361535fcc/bookings?p=69921539e844b48a3d69c82a]

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 [http://www.mistylakes.biz] Book a session:  www.mistylakes.biz/contact [http://www.mistylakes.biz/contact] Devotional: www.mistylakes.biz/store [http://www.mistylakes.biz/store] Facebook/Instagram: Misty Lakes & Misty Lakes Coaching Course:  timethataligns.com [http://timethataligns.com] TikTok: she.is [http://she.is].godfident Wellness That Fits 📞 Book a FREE Discovery Call [https://my.practicebetter.io/#/628cfccb4d47e79361535fcc/bookings?s=67ec315e2872f631461487fe] with Cassie: identify your next best step to optimal brain and mental health 🧠 Join my Newsletter [https://wellnessthatfits.kit.com/7e51bc4375] for weekly insider tips on brain optimization, holistic nutrition, and restoring energy 🥬Follow me on Instagram: @wellnessthatfits [https://www.instagram.com/wellnessthatfits?igsh=MWc5Y2NmOWxydGV6bw%3D%3D&utm_source=qr] 🧠Brain & Energy Assessment Quiz [https://my.practicebetter.io/#/628cfccb4d47e79361535fcc/bookings?p=69921539e844b48a3d69c82a]

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 health * How fiber, polyphenols, and sulforaphanes impact the gut-brain connection * Why leafy greens and berries are foundational brain foods * The benefits of calming herbs like lemon balm and sage * What 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 [https://my.practicebetter.io/#/628cfccb4d47e79361535fcc/bookings?s=67ec315e2872f631461487fe] with Cassie: identify your next best step to optimal brain and mental health 🧠 Join my Newsletter [https://wellnessthatfits.kit.com/7e51bc4375] for weekly insider tips on brain optimization, holistic nutrition, and restoring energy 🥬Follow me on Instagram:@wellnessthatfits [https://www.instagram.com/wellnessthatfits?igsh=MWc5Y2NmOWxydGV6bw%3D%3D&utm_source=qr] 🧠 Free Brain & Energy Assessment Quiz [https://my.practicebetter.io/#/628cfccb4d47e79361535fcc/bookings?p=69921539e844b48a3d69c82a]

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 [https://my.practicebetter.io/#/628cfccb4d47e79361535fcc/bookings?s=67ec315e2872f631461487fe] with Cassie: identify your next best step to optimal brain and mental health 🧠 Join my Newsletter [https://wellnessthatfits.kit.com/7e51bc4375] for weekly insider tips on brain optimization, holistic nutrition, and restoring energy 🥬Follow me on Instagram:@wellnessthatfits [https://www.instagram.com/wellnessthatfits?igsh=MWc5Y2NmOWxydGV6bw%3D%3D&utm_source=qr] 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

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 overwhelm * Brain fog and poor focus * Low energy and fatigue * Mental exhaustion and stress * Poor sleep quality * Productivity struggles * Mood changes and burnout Take the 🧠Brain & Energy Assessment Quiz [https://my.practicebetter.io/#/628cfccb4d47e79361535fcc/bookings?p=69921539e844b48a3d69c82a] 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 [https://my.practicebetter.io/#/628cfccb4d47e79361535fcc/bookings?s=67ec315e2872f631461487fe] with Cassie: identify your next best step to optimal brain and mental health 🧠 Join my Newsletter [https://wellnessthatfits.kit.com/7e51bc4375] for weekly insider tips on brain optimization, holistic nutrition, and restoring energy 🥬Follow me on Instagram:@wellnessthatfits [https://www.instagram.com/wellnessthatfits?igsh=MWc5Y2NmOWxydGV6bw%3D%3D&utm_source=qr]