Nutrition Psychology for Mental Health: Foods That Help Anxiety, Stress & Low Mood

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]

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 health * Magnesium, iron, vitamin D, omega-3s, and B vitamins * Gut health and the gut-brain axis * Functional lab testing for anxiety and fatigue * Chronic stress and nervous system health * Why 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 [https://wellnessthatfits.com/brain-health-protocol] * 📞 Book a FREE Discovery Call [https://my.practicebetter.io/#/628cfccb4d47e79361535fcc/bookings?s=67ec315e2872f631461487fe] 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

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 health * How fiber supports serotonin pathways and reduces neuroinflammation * Why plant diversity matters more than perfection * Whole foods vs. fiber supplements * Easy ways to increase fiber without digestive overwhelm * Why 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 [https://my.practicebetter.io/#/628cfccb4d47e79361535fcc/bookings?p=69921539e844b48a3d69c82a] 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] 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

Nutrition Psychology for Mental Health: Foods That Help Anxiety, Stress & Low Mood

Can nutrition affect anxiety, depression, brain fog, and stress? In this episode of the Wellness That Fits Podcast, registered dietitian Cassie Groeschl explores the powerful connection between gut health, nutrition, and mental health. Learn how the emerging field of nutrition psychology shows that food directly impacts mood, energy, focus, stress resilience, and emotional health. Cassie breaks down the science behind the gut-brain axis, serotonin production in the gut, inflammation, and how nutrient deficiencies may contribute to anxiety, fatigue, low mood, and brain fog. This episode covers: * The gut-brain connection and mental health * Nutrition psychology explained * How the Mediterranean diet supports depression and anxiety recovery * Research studies linking diet and mental health * Why therapy plus nutrition creates better outcomes * Simple nutrition strategies for busy moms struggling with stress and exhaustion If you’re feeling overwhelmed, anxious, constantly tired, or mentally foggy, this episode will help you understand how targeted nutrition strategies can support your brain, mood, and overall wellness naturally. ✨ Subscribe, leave a review, and share this episode with another mom who needs encouragement and practical wellness support. Chapters List 00:00 Introduction to Nutrition Psychology 02:58 Understanding the Gut-Brain Axis 05:39 The Impact of Diet on Mental Health 11:04 Combining Nutrition with Therapy 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]