Wellness That Fits

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]

Pantry Refresh for Brain Health: Hidden Causes of Brain Fog & Low Energy

In this episode of the Wellness That Fits Podcast, Cassie dives into a powerful yet often overlooked contributor to brain fog, stress, and low energy: your pantry. If you’ve been feeling mentally drained, unfocused, or inconsistent with your energy despite “eating healthy,” your daily food environment (and even your kitchen setup) could be playing a bigger role than you think. Cassie introduces a simple, realistic pantry reset [https://wellnessthatfits.kit.com/22e2881988]strategy designed to support brain health, hormone balance, and stress resilience, without overwhelm or perfectionism. She explains how ultra-processed foods, blood sugar fluctuations, and environmental toxins (like BPA and PFAS) can impact mood, cognition, and long-term health. The episode walks you through five key steps: * Declutter to reduce decision fatigue and cognitive overload * Minimize toxins by gradually replacing plastics, non-stick cookware, and harmful materials * Make healthy swaps that lower daily chemical exposure * Organize intentionally to simplify meals and support your nervous system * Restock strategically with whole, nutrient-dense foods that stabilize energy and mood Cassie emphasizes that small, consistent changes—not perfection—create meaningful improvements. By transforming your pantry, you’re not just organizing food—you’re reducing stress, improving mental clarity, and creating a supportive environment for your entire family. This episode is especially helpful for busy moms and professionals looking to simplify healthy living, reduce overwhelm, and feel more like themselves again. Click here for the Pantry Refresh Guide [https://wellnessthatfits.kit.com/22e2881988] Chapters List 00:00 Understanding Brain Fog and Energy Fluctuations 03:15 The Impact of Pantry Choices on Mental Health 05:00 Decluttering for Mental Clarity 08:00 Addressing Environmental Toxins in the Kitchen 12:19 Healthy Swaps for a Safer Kitchen 17:45 Organizing Your Pantry for Reduced Stress 21:08 Restocking with Brain-Supportive Foods 27:40 Reflecting on Your Pantry Reset Wellness That Fits Click here for the Pantry Refresh Guide [https://wellnessthatfits.kit.com/22e2881988] 🧠 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]

NMN vs NR vs NAD IV: What Actually Works for Energy & Longevity?

In this episode of the Wellness That Fits Podcast, we break down the science behind NAD+ (nicotinamide adenine dinucleotide), one of the most talked-about molecules in the wellness and anti-aging space. 👉 Take the Why Am I So Tired? Brain & Energy Assessment [https://my.practicebetter.io/#/628cfccb4d47e79361535fcc/bookings?p=69921539e844b48a3d69c82a] You’ve likely seen NAD IV therapy, supplements like NMN and NR, and bold claims about increased energy, brain function, and longevity. But what does the research actually say? I simplify the science and explain: * What NAD+ is and why it’s essential for cellular energy (ATP production), brain function, and DNA repair * Why NAD levels decline with age, stress, inflammation, and poor lifestyle habits * The difference between NAD vs. its precursors (NMN, NR, NAM, and niacin) * What human research shows about NAD supplements and metabolic health * Why NAD IV therapy may not be as effective as marketed * The critical role of nutrition, exercise, sleep, and stress management in supporting NAD naturally You’ll also learn when NAD supplements might help (like low energy despite healthy habits) and when they’re simply a band-aid for deeper issues like burnout, poor sleep, or chronic stress. If you’re struggling with brain fog, fatigue, or low energy, this episode helps you cut through the noise and focus on what actually works. Chapters List 00:00 Introduction to NAD+ 02:30 The Importance of NAD+ in Cellular Function 05:06 NAD+ Precursors: Understanding NR, NMN, and NAM 09:12 Research Insights on NAD+ and Its Precursors 14:08 NAD+ Injections: Do They Work? 19:19 NAD+ and Inflammation: The Lifestyle Connection 24:25 Practical Takeaways: Is NAD+ Supplementation Worth It? Wellness That Fits 📞 Book a FREE Discovery Call [https://my.practicebetter.io/#/628cfccb4d47e79361535fcc/bookings?s=67ec315e2872f631461487fe] 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 [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]