Are probiotics really the foundation of gut health — or are we missing something even more important?

In this episode of Wellness That Fits, registered dietitian and mom of three Cassie Groeschl breaks down the science behind prebiotic fiber, probiotics, and synbiotics — and explains why feeding your gut bacteria may matter more than simply adding new strains.

If you're a woman in your 30s, 40s, or early 50s dealing with bloating, unpredictable digestion, anxiety, poor sleep, increased stress, or low energy, this conversation is especially for you. Hormonal shifts during midlife can influence gut motility, microbiome diversity, inflammation, and even stress resilience, making gut support more important than ever.

You’ll learn why consistency beats intensity, how meal prep can increase resistant starch, and why prebiotic fiber may be one of the most underused tools for mood support in midlife women. Because when you feed your microbiome daily, it supports you back.

Chapters

00:00 Prebiotics, Probiotics, and Synbiotics, Explained

08:10 The Power of Prebiotics vs. Probiotics

10:25 Types of Prebiotic Fiber

14:02 Common Prebiotic Supplements

15:49 Slow Introduction of Prebiotic Fiber

17:53 Practical Applications for Midlife Women

Wellness That FIts

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References

Gut Feelings Study

In this episode of Wellness That Fits, we explore the science behind the Blue Zones—regions where people live longer, healthier lives with lower rates of chronic disease and greater independence.

Studied by Dan Buettner, the five Blue Zones include Ikaria, Okinawa, Sardinia, Nicoya Peninsula, and Loma Linda.

These regions share nine common habits, known as the “Power 9”, including natural movement, strong purpose, stress reduction, eating to 80% full, prioritizing plants, meaningful connection, and supportive community.

We take a closer look at the “plant slant,” highlighting beans and legumes as powerful staples linked to longevity. Research supports that a higher intake of plants is associated with lower cardiovascular risk and improved overall health.

The takeaway: lasting wellness comes from small, sustainable habits practiced together. Pick one of the Power 9 and start there. DM me your one change on Instagram @wellnessthatfits

Chapters List

00:00 Introduction to Blue Zones and Longevity

02:34 The Power Nine: Key Lifestyle Patterns

10:58 The Importance of Nutrition in Blue Zones

12:23 Focusing on Plant Slant and Beans

28:33 Synergy of Lifestyle Factors for Health

31:41 Action Steps for Wellness

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.

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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 food
• Why GLP-1s are a tool, not a long-term teacher
• What really happens when women come off GLP-1s and why food noise can return
• How nutrition therapy helps rebuild hunger, fullness, and self-trust safely
• The role of consistent nourishment, protein, fiber, blood sugar stability, and gut health
• How environment, habits, and identity shifts—not willpower—drive sustainable change

Cassie 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.

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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 body
• Medical use vs. cosmetic or weight-loss-driven use
• How GLP-1s impact appetite, insulin, gastric emptying, and calorie intake
• Risks of muscle loss and potential bone density changes
• Why protein intake, fiber, resistance training, and overall nutrition are critical
• Lifestyle habits that support natural GLP-1 production
• What happens when people come off GLP-1 medications—and why weight regain and “food noise” aren’t willpower issues, but biology

Cassie 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.

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References

Article in Lancet - lean muscle loss

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

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.

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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

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 counts
• How to meet yourself where you are, especially during burnout, postpartum, or seasonal depression
• The concept of “minimum effective dose” of movement
• How exercise supports brain fog, cognitive clarity, and stress recovery
• Why over-exercising and perfectionism can actually worsen anxiety
• Practical, realistic ways to integrate movement into daily life—even on hard days

This 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

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.

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DM me if you want more episodes like this one with the benefits of reducing alcohol and more adaptogen drinks!

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.

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