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

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

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Struggling with brain fog, low energy, and stress as a busy mom? In this episode of the Wellness That Fits Podcast, registered dietitian Cassie Groeschl shares how to turn your garden into a powerful brain health tool, supporting your mood, focus, and nervous system naturally.

Learn how to create an "Optimized Brain Garden” filled with nutrient-dense, anti-inflammatory foods that nourish the gut-brain axis, reduce anxiety, and boost mental clarity. Cassie breaks down the science behind gut health, neurotransmitters, and inflammation, then walks you through exactly what to grow, even if you’re short on time.

You’ll discover the best brain-boosting plants and herbs, including:

• Lemon balm for stress relief and better sleep
• Leafy greens like Swiss chard and kale for memory and cognition
• Antioxidant-rich herbs like basil, oregano, and sage
• Fiber-packed raspberries for gut health
• Sulforaphane-rich veggies like cabbage and kale for detox and brain protection

Plus, get practical tips for beginner-friendly gardening (Zone 5B), meal prep ideas, and simple ways to preserve your harvest so you can support your energy and mental clarity year-round.

If you want simple, sustainable wellness strategies that fit your real life, this episode will show you how your backyard can become your daily prescription for calm, focus, and energy.

✨ Perfect for: busy moms, beginners in gardening, holistic nutrition enthusiasts, and anyone looking to reduce brain fog naturally.

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 brain health and energy you desire.

🧠 Join my Newsletter for weekly insider tips on brain optimization, holistic nutrition, and restoring energy

🥬Follow me on Instagram:@wellnessthatfits

Chapters List

00:00 Introduction: Gardening as a Brain Support System

01:13 Concept of an Optimized Brain Garden

02:53 Science Primer: Gut-Brain Axis and Neurotransmitters

05:12 Inflammation and Nutrient Density in Brain Health

07:46 Lemon Balm and Its Benefits

12:12 Growing and Using Swiss Chard for Brain Health

17:13 Leafy Greens and Their Impact on Cognitive Decline

24:23 Raspberries

27:15 Sulforaphane: Why It Matters for Brain and Gut Health

30:59 Cooking and Preserving Nutrients in Your Garden Produce

35:25 Garden Planning for Ease and Effectiveness

39:21 Final Tips: Start Small and Grow for Brain Health

Could your genetics be influencing your fatigue, brain fog, cravings, and motivation to exercise?

In this episode of the Wellness That Fits Podcast, registered dietitian Cassie Groeschl sits down with leading nutrigenomics expert Dr. Ahmed El-Sohemy to break down how DNA-based nutrition can impact the way you eat, feel, and function.

You’ll learn how nutrigenomics (personalized nutrition based on your genes) helps explain why one-size-fits-all diets often fall short—and how you can use your genetic insights to better support your energy, mental clarity, metabolism, and long-term health.

From vitamin deficiencies and iron levels to MTHFR gene variants, omega-3 absorption, gluten intolerance, and even exercise motivation, this episode explores the connection between your genes and your daily wellness habits.

If you’re dealing with burnout, low energy, anxiety, inflammation, or brain fog, you’ll walk away with practical, realistic insights to help you support your body through more personalized nutrition and lifestyle strategies.

Learn more about Nutrigenomix

Wellness That Fits

📞 Book a FREE Discovery Call to get personalized DNA-based nutrition insights.

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Chapters List

01:37 Nutrigenomics

03:55 Genetic Tests from Nutrigenomix

06:44 How Genetic Variants Impact Midlife Health

11:58 MTHFR Gene & Folate Metabolism

17:09 Fatigue, Iron Deficincy Anemia, & Iron Variants

27:10 The Easy Process of a Nutrigenomix Test

32:14 Gene Variants Involved in Optimal Brain Health

37:18 Exercise & Motivation Gene Variant

40:50 Who is a Good Candidate for this Test?

45:55 Omega-6 and Omega-3 Gene Variant

In this episode of the Wellness That Fits Podcast, registered dietitian Cassie Groeschl sits down with Jodi Scott, co-founder of Green Goo, a plant-based first aid and herbal wellness company trusted by millions.

(Shop Green Goo products here and use code WELLNESSTHATFITS at checkout for 10% off!)

Jodi shares the powerful story behind building Green Goo—from making herbal salves in her kitchen to scaling a nationally recognized brand rooted in traditional plant medicine.

Cassie and Jodi dive deep into burnout in high-achieving women, why so many moms feel exhausted despite “doing everything right,” and how simple, micro-moments of presence (30 seconds to 2 minutes) can dramatically reduce stress, lower cortisol, and improve energy, sleep, and mental clarity.

You’ll also learn:

• Why burnout isn’t just about doing too much—but being disconnected from your body
• The science behind nervous system regulation and how it impacts gut health, hormones, and brain function
• How plant-based skincare and herbal medicine (like calendula, yarrow, and plantain) support healing, reduce inflammation, and improve skin health
• The hidden impact of toxic ingredients and endocrine disruptors in everyday products
• Practical ways to incorporate natural wellness, presence, and simple routines into your busy life

If you’re a busy mom struggling with fatigue, brain fog, or overwhelm, this episode offers simple, sustainable wellness strategies that actually fit your real life.

Learn more about Jodi Scott and Green Goo:

Green Goo (@greengoohelps)

Facebook

Jodi Scott | LinkedIn

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

Chapters List:

00:00 Introduction to Jodi Scott and Green Goo

06:26 From backyard herbs to retail success

11:34 Burnout, stress, and the importance of presence

13:03 Micro-moments for stress reduction and nervous system regulation

16:31 Recognizing signs of burnout and overwhelm

18:53 Nervous system regulation and self-care strategies

23:24 The role of plants in supporting overall wellness

29:05 Traditional herbal remedies like calendula, yarrow and plantain

In this episode of the Wellness That Fits Podcast, we’re joined by Dr. Kate Lund, licensed clinical psychologist and resilience expert, who shares simple, science-backed strategies to help overwhelmed moms raise resilient, emotionally strong kids.

You’ll learn how to manage stress, navigate setbacks, and model resilience in everyday life—without adding more to your plate.

In this episode, we cover:

• How the Relaxation Response helps regulate your nervous system (and your child’s)
• Building self-awareness: what you need to show up as your best as a mom
• Simple, age-appropriate tools to help kids manage stress and big emotions
• What to say (and not say) when your child fails or faces challenges
• Why letting kids sit in discomfort builds long-term resilience
• Daily habits that reduce burnout and strengthen resilient families

If you’re feeling overwhelmed, burned out, or stuck in survival mode, this episode will help you shift toward more calm, connection, and confidence—while raising kids who can handle life’s challenges.

Chapters List:

03:14 The Relaxation Response for Resilient Parenting

06:34 Building Self-Awareness

08:45 Help Kids Build Their Own Resilience

11:58 Strategies to Build Resilience After Challenges or Failing

14:07 Letting Kids Sit in the Discomfort of Difficulty

18:18 Strategies That Make the Biggest Impact in Families

✨ Learn more about Dr. Kate Lund

katelundspeaks.com

📖 Check out Dr. Kate's recent book:

Step Away: The Keys to Resilient Parenting

🎙️ Listen to Dr. Kate on her Podcast:

Resilient Parenting with Dr. Kate

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

In this episode of the Wellness That Fits Podcast, Cassie explains why many women experience brain fog and energy crashes by mid-morning. While a slight dip in energy in the early afternoon is a normal part of the body’s circadian rhythm, feeling foggy or exhausted around 10–11 a.m. is often a sign of metabolic imbalance rather than poor sleep.

Are you worried about cognitive decline?

The Brain Health and Energy Protocol is designed for women who want to optimize focus, improve cognitive performance, prevent dementia, and protect their brain health as they age.

Be first to access the Brain Health & Energy Protocol.
👉 Join the Priority Access List

In this episode, Cassie breaks down several common drivers of morning brain crashes, including:

• Blood sugar spikes from high-carb, low-protein breakfasts
• Blood sugar instability throughout the day
• Dehydration
• Chronic stress that disrupts cortisol rhythms

Metabolic health and lifestyle factors influence long-term brain health, noting research suggesting that nearly 45% of dementia cases may be linked to modifiable risk factors such as nutrition, sleep, stress, and physical activity.

Cassie shares practical strategies to help women stabilize energy and support long-term cognitive health, and introduces her upcoming Brain Health and Energy Protocol designed for women who want to optimize focus, reduce inflammation, improve cognitive performance, and protect their brain health as they age.

Chapters List:

00:00 Understanding Energy Crashes

05:46 The Importance of Protein and Fiber

09:21 Blood Sugar Patterns and Cognitive Function

11:04 The Role of Hydration in Brain Health

13:23 Chronic Stress and Cortisol Levels

15:09 Long-term Brain Health and Preventative Measures

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

Perimenopause can bring frustrating symptoms like brain fog, hot flashes, night sweats, mood changes, poor sleep, and weight gain. But what if part of the solution could come from something as simple as the food on your plate?

In this episode of the Wellness That Fits Podcast, registered dietitian Cassie Groeschl explores the science behind soy isoflavones—powerful plant compounds found in foods like tofu, edamame, tempeh, and soy milk—and how they may help support women through the hormonal transition of perimenopause and menopause.

Cassie breaks down the latest research showing that soy isoflavones may help:

• Reduce hot flash frequency and severity
• Improve mood and psychosocial symptoms
• Support bone density and reduce bone loss
• Improve metabolic health, blood sugar, and weight regulation
• Support heart health and cardiovascular markers
• Potentially lower breast cancer risk, especially with long-term soy intake

Cassie shares simple, practical ways to add soy foods to your daily routine.

If you’re navigating perimenopause—or approaching it—this episode will help you understand how nutrition strategies like soy isoflavones may support hormone health naturally.

Chapters List:

00:00 Understanding Perimenopause

03:04 Hormonal Changes and Their Impact

04:48 Exploring Natural Remedies: Soy Isoflavones

09:12 The Science Behind Isoflavones

11:54 Research Insights on Isoflavones and Symptoms

15:50 Bone Health and Isoflavones

20:29 Metabolism, Weight, and Blood Sugar

24:50 Cardiovascular Health and Breast Cancer Risk

26:03 Understanding Soy Interventions

28:36 The Role of Isoflavones in Menopause

29:04 Debunking Myths About Soy (Cancer, Thyroid Function, Feminization in Men)

34:45 Practical Applications of Soy in Diet

44:20 Whole Foods vs. Supplements

46:09 Conclusion: Embracing Soy for Health

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

Can creatine really help with brain fog, working memory lapses, and the mental overload that comes with motherhood?

In this episode of the Wellness That Fits Podcast, registered dietitian and mom of three, Cassie Groeschl, breaks down the science behind creatine and cognitive function, especially for sleep-deprived, overwhelmed moms juggling work, family, and decision fatigue.

You’ve probably seen the headlines claiming creatine isn’t just for bodybuilders anymore. But what does the research actually say?

Cassie dives into:

• What creatine is and how it supports cellular energy (ATP) in the brain
• Who may benefit most from supplementation (vegetarians, older adults, and those under acute sleep stress)
• What studies show about working memory, processing speed, and executive function
• The emerging research on high-dose creatine during sleep deprivation
• The limitations and caveats you need to know before supplementing

Most importantly, she zooms out to answer the bigger question:
Is creatine the solution to chronic mom brain?

You’ll also learn what does have overwhelming scientific backing for cognitive resilience — including exercise, sleep quality, social engagement, and simple lifestyle shifts that fit into real life.

If you're tired, overstimulated, and wondering whether a supplement can fix your brain fog, this episode will give you clarity, nuance, and practical next steps.

Because wellness should fit your real life — not add more overwhelm.

Chapters List

00:00 Understanding Brain Fog and Creatine

05:03 Creatine's Mechanism of Action in the Brain

06:05 Research Insights: Creatine and Cognitive Function

11:50 Creatine & Sleep Deprivation Studies

19:07 Exercise & Cognition

21:02 Sleep & Cognitive Function

22:20 Other Lifestyle Factors & Cognition

22:57 Final Takeaways

25:12 Applications to Daily Life

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