Have you ever caught yourself thinking, "This is just how I am now — it's perimenopause, there's nothing I can do"? You're not alone. But today we're flipping that narrative.

In this episode, I'm sharing what the research actually says about nutrition and perimenopause — and why this conversation isn't happening nearly enough in conventional medicine. Because yes, the hormonal shifts are real. The brain fog, the weight changes, the sleep disruption — all real. But so is your ability to influence how you feel through what you eat.

In this episode:

• Why declining estrogen changes your metabolism (by more than you'd think)
• The dietary pattern with the strongest evidence base for perimenopausal symptoms
• 3 nutrition tools backed by peer-reviewed research that you can start using now

The 3 changes we cover (and what to do about them):

1. Metabolism changes — why your muscle is at risk and how much you actually need during this transition
2. Gut health changes — the estrobolome, why your gut microbiome directly influences your estrogen levels, and the simple weekly goal that can shift everything
3. Your Supplement Stack needs! 

Resources mentioned:

• Erdélyi et al., 2024 — Nutrients — comprehensive review of nutrition priorities in perimenopause and menopause

Grab your FREE Why Am I Tired Guide HERE! This includes a where to start quiz, a list of all the nutrition related labs I recommend to my clients, and a week's worth of energizing menus!! 

Snag your free Nutrition Self Check and Eat to Energize Menu! 

What happens when a dietitian can't figure out her own body? In this episode, Jess gets honest about her personal journey with food — the parts that worked, the parts that didn't, and the discovery that changed everything.

Jess traces her story from 90s fad diets and college bulimia, through a spiritual awakening abroad that helped her separate her identity from her appearance, to a decade of intuitive eating that served her well — until the demands of motherhood pushed her body past its limits. Years of fatigue, insomnia, and gut issues followed, and a perimenopause diagnosis finally prompted her to stop and ask a bigger question.

The answer wasn't what she expected. Her nervous system had been running in sympathetic overdrive for years, quietly driving nearly every symptom she was experiencing. Learning to balance her sympathetic and parasympathetic nervous systems — and to value rest as much as activity — became the turning point.

In this episode Jess also shares the three core beliefs that anchor her practice:

• The body is designed to be healthy when properly supported
• Most nutrition information is true, but not all of it is helpful for every person
• Food is deeply personal — and your nutrition plan should be too

This is the story behind the Empowered Eating model, and an invitation to start your own journey.

Topics covered:

• Fad diet culture and its impact
• Eating disorder recovery without formal treatment
• Intuitive eating — and its limits
• Nervous system health and digestion
• Perimenopause and listening to your body
• The Empowered Eating framework

Snag your free Nutrition Self Check and Eat to Energize Menu! 

Learn more about working with Jess at jessbrownrd.com

Because health isn't just physical. It's mental, social, spiritual, and biological — and if we can shore up the biological piece, we give ourselves a real fighting chance with the rest.

In this episode, Jess breaks down:

A fascinating gut mechanism that most people have never heard of — and how it directly impacts your mood, energy, and mental wellbeing when your nervous system is in overdrive.

The science (made simple):

Tryptophan is an amino acid your body uses to make serotonin. But under chronic stress, inflammation, or fight-or-flight, an enzyme called IDO activates and diverts tryptophan away from serotonin production — toward a compound called kynurenine (KIN-yoo-reh-neen). This is your body's survival response. But the cost? Lower serotonin availability, and with it, low mood, anxiety, and fatigue.

Your body is literally stealing from your serotonin supply to deal with stress.

The nutrition connection:

When we're stressed, we're also usually not eating the foods that support this pathway — and that's the double hit. Chronic stress depletes the very micronutrients your body needs to produce serotonin in the first place:

• B6 — required to convert tryptophan into serotonin
• Magnesium — supports serotonin synthesis AND calms the HPA axis
• Zinc — activates the enzyme that kicks off serotonin production
• Iron — works alongside zinc in that same enzyme pathway (especially important for women)
• Vitamin D — regulates the genes involved in serotonin synthesis upstream

What this looks like in practice:

Jess shares how she works with clients to assess their nutrition rhythms, run functional labs and GI-MAP testing, and identify where the raw materials for serotonin production may be missing — so that nourishment becomes intentional, not reactive.

Grab the Eat To Energize Freebie HERE! 

What happens to your nutrition when life doesn't go according to plan? In this live coaching episode, we follow Micah — a real client, doing the real work — as she navigates one of the most relatable challenges in any health journey: spring break.

This is Part 3 of Micah's Empowered Eating Journey, and it's one of our most practical episodes yet. Before we ever get to spring break, we start where we always start — with data, not guesswork. Micah and Jess work through a full nutrition calibration, assessing her actual intake against her real macro and micronutrient needs. Not a generic template. Not a one-size-fits-all meal plan. A personalized baseline built around how Micah's body actually works.

And then life happened. Spring break arrived, routines went out the window, and we worked through it in real time.

What we cover in this episode:

• How to calibrate your nutrition to your actual assessed needs — macros, micros, and what that process really looks like in practice
• Why the bounce back is more powerful than starting over
• What Micah's real spring break looked like — and how she navigated it without spiraling
• How to handle the moments when your plan meets real life and loses
• The mindset shift that makes the difference between a setback and a data point

The bottom line from this episode:

Progress doesn't require perfection. It requires a plan flexible enough to survive your actual life — spring break included.

Ready to calibrate your own nutrition?

If this episode resonated and you're ready to build a foundation that actually fits your life, Jess is taking 1:1 clients. The Nutrition Reboot Package is a personalized, practical reset designed to cut through the confusion and give you a nutrition strategy built around how you want to feel.

👉 Book your Nutrition Reboot here: https://jessbrownrd.practicebetter.io/#/631f7485fc78b7f10f34b157/bookings?p=699713f21312d10896e70eca

This isn't about starting over from scratch — it's about getting strategic. We walk through how to audit your current eating patterns, identify the gaps, and recalibrate your nutrition in a way that actually fits your life.

What We Cover in This Episode

• The Nutrition Inventory: how to take an honest look at your current habits without judgment
• What "calibration" means in practice — and why it's more effective than overhauling everything at once
• Common patterns that quietly sabotage energy levels and body composition goals
• How to use this process as a launchpad for sustainable change

Ready to Do a Full Nutrition Reboot?

If this episode resonated with you and you're ready to reset your nutrition with personalized support, I'd love to work with you 1:1. The Nutrition Reboot Package is designed to help you cut through the confusion, recalibrate your eating, and finally build a foundation that supports how you want to feel in your body.

👉 Book your Nutrition Reboot here:https://jessbrownrd.practicebetter.io/#/631f7485fc78b7f10f34b157/bookings?p=699713f21312d10896e70eca

What happens after food freedom?

In this new coaching series, you’ll follow one woman’s journey as she moves from intuitive eating and food freedom into a season focused on metabolic health, hormone balance, energy, and body composition — without returning to dieting.

This is Episode 1, and you’re sitting in on our first session together.

She’s done the work to heal her relationship with food.
She’s no longer obsessed.
But now she wants more:

• More stable energy
• Better metabolic health
• Hormone balance
• Improved body composition
• Sustainable weight changes
• A stronger, more capable body

In this session, we unpack:

• Body composition and the process of making peace with body fat
• Sport nutrition 
• Adapting and adjusting nutrition for vacation 
•  

You’ll hear the real questions.
The hesitations.
The mindset shifts.

And you’ll begin to see how Empowered Eating bridges the gap between food freedom and sustainable metabolic health.

Who This Series Is For

This live coaching journey is for women who:

• Have done intuitive eating or food freedom work
• Want to support hormones and metabolism without dieting
• Feel stuck with energy, body composition, or blood sugar
• Crave structure without obsession

If you see yourself in her story, you’re not alone.

What’s Coming Next

In the upcoming sessions, you’ll hear us work through:

• Protein targets and muscle building
• Blood sugar regulation
• Calibrating intake without tracking obsession
• Body composition goals without body shame
• Moving from self-trust to strategic alignment

You’ll get to witness the process — not just the principles.

Ready to Start Your Own Journey?

If this episode resonates and you’re ready to move from food freedom to metabolic health with guidance and support, we’d love to connect.

Visit The Well Collective to:

• Book a Free Discovery Call 
• Learn more about our Empowered Eating programs
• Join our email community

What happens after food freedom?

In this new coaching series, you’ll follow one woman’s journey as she moves from intuitive eating and food freedom into a season focused on metabolic health, hormone balance, energy, and body composition — without returning to dieting.

This is Episode 1, and you’re sitting in on our first session together.

She’s done the work to heal her relationship with food.
She’s no longer obsessed.
But now she wants more:

• More stable energy

• Better metabolic health

• Hormone balance

• Improved body composition

• Sustainable weight changes

• A stronger, more capable body

In this session, we unpack:

• What “metabolic health” really means for women

• The difference between restriction and optimization

• Why food freedom is a foundation — not the finish line

• How nervous system safety impacts hormones and metabolism

• The fears that surface when shifting from freedom to focus

You’ll hear the real questions.
The hesitations.
The mindset shifts.

And you’ll begin to see how Empowered Eating bridges the gap between food freedom and sustainable metabolic health.

This live coaching journey is for women who:

• Have done intuitive eating or food freedom work

• Want to support hormones and metabolism without dieting

• Feel stuck with energy, body composition, or blood sugar

• Crave structure without obsession

If you see yourself in her story, you’re not alone.

In the upcoming sessions, you’ll hear us work through:

• Protein targets and muscle building

• Blood sugar regulation

• Calibrating intake without tracking obsession

• Body composition goals without body shame

• Moving from self-trust to strategic alignment

You’ll get to witness the process — not just the principles.

If this episode resonates and you’re ready to move from food freedom to metabolic health with guidance and support, we’d love to connect.

Visit The Well Collective to:

• Book a Free Discovery Call 

• Learn more about our Empowered Eating programs

• Join our email community

You don’t have to choose between peace and progress.
You can build both.

Low-carb one week.
High-protein the next.
Anti-diet messaging.
Ultra-processed food panic.
GLP-1 medications.
Hormone hacks.

If you feel confused, behind, or anxious about what to eat — you are not alone.

In this episode, registered dietitian Jessika Brown breaks down what she calls “nutrition whiplash” — the constant reversal of health messaging that leaves women feeling stressed instead of supported.

We are living in one of the loudest nutrition environments in history. And more information is not necessarily creating better health.

It may be increasing nervous system overload.

• Why conflicting diet trends create anxiety and decision fatigue

• The real reason nutrition advice feels overwhelming

• How diet culture and anti-diet culture can both create pressure

• The connection between your nervous system and your relationship with food

• How to evaluate health advice without spiraling

• A simple filter question to reduce food noise

Before adopting new nutrition advice, ask:

Does this increase clarity or anxiety in my body?

Because health is not built on urgency.
It’s built on steadiness.

This episode is for:

• Busy women trying to “do health right”

• Moms navigating conflicting food messaging

• High-achieving professionals who feel pressure to optimize

• Anyone exhausted by diet trends and wellness culture

• Women who want evidence-based nutrition without anxiety

If you're ready to move beyond food confusion and build a clear, sustainable, personalized nutrition plan, we’d love to support you.

At The Well Collective, we combine:

• Evidence-based nutrition science

• Gut health and biofeedback

• Nervous system regulation

• Sustainable behavior change

• Performance and hormone support

We don’t do extremes.
We don’t do fear-based marketing.
We help you build health that feels steady.

👉 Learn more about working with us here.
👉 Or apply directly for 1:1 nutrition coaching.

In today’s conversation, we’re breaking down GI-MAP testing in clear, human language. No fear-mongering. No over-promising. Just honest insight into what this popular gut health tool can and can’t tell us—and how it can help bring clarity when symptoms feel confusing.

You’ll learn why more data doesn’t always mean better outcomes, how gut testing fits into an empowered, food-first approach, and why the solution is almost never cutting more foods—but understanding which foods your body is ready for right now.

Connect with us HERE. 

Learn more about working with the Empowered Eating team here! 

• What a GI-MAP actually is (and how PCR stool testing works—in plain English)

• What defines a “healthy gut” beyond perfect lab numbers

• What dysbiosis means—and why it’s not a diagnosis or a life sentence

• The pros of GI-MAP testing and how it can help identify possible contributors to symptoms

• The limitations of GI-MAPs, including:

  • Lack of regulation

  • Cost considerations

  • Emerging (but incomplete) microbiome science

  • The risk of over-restriction without proper guidance

• A personal story of eating “healthier” and feeling worse—and how gut data helped explain why

• Why whole foods are always the foundation, but which whole foods matter

• Who GI-MAP testing is best suited for—and who it’s not

GI-MAP testing isn’t about controlling your gut or chasing perfect results. It’s about listening to your body with better context, reducing guesswork, and choosing support strategies that actually align with where your gut is today.

Data doesn’t heal—but informed care does.

If you’re curious whether GI-MAP testing could be a helpful tool for your health journey, I offer guided GI-MAP testing with personalized interpretation and a food-first plan—so the data supports your life instead of overwhelming it.

👉 Learn more or apply to work together: Connect with us HERE. 

Learn more about working with the Empowered Eating team here! 

In this powerful conversation, Jess sits down with Dr. Jennifer Gaudiani, world-renowned internal medicine physician and author of Sick Enough: A Guide to the Medical Complications of Eating Disorders, to explore the misunderstood physiology of undernutrition.

Dr. Gaudiani (“Dr. G”) breaks down what really happens in the brain and body when we don’t eat enough — from slowed metabolism to changes in heart rate, hormones, digestion, and mood. Together, Jess and Dr. G unpack the survival adaptations that often get mislabeled as “failures,” and why compassion and nourishment (not more control) are the key to healing.

Whether you’re a clinician, athlete, or someone on your own recovery journey, this episode will deepen your understanding of the body’s wisdom — and remind you that your body is not the problem; it’s the protector. 💛

• What “undernutrition” really means (and how it shows up beyond weight)

• The body’s built-in survival mechanisms — and why they’re signs of protection, not weakness

• How restriction impacts the brain, hormones, and mood

• Why “Sick Enough” still matters — and what’s new in the second edition

• What compassionate, evidence-based care looks like for those healing from eating disorders

• Book: Sick Enough: A Guide to the Medical Complications of Eating Disorders, Second Edition

• Dr. Gaudiani’s Clinic: Gaudiani Clinic

We’ve unpacked:

• Why macros alone don’t create peace

• How your gut microbiome influences cravings, energy, and metabolism

• Why willpower fails when the nervous system doesn’t feel safe

• And how emotional and physiological triggers often get mislabeled as “lack of discipline”

In this episode, we zoom out and bring it all together — because empowered eating isn’t about choosing one approach. It’s about integration.

Empowered eating lives at the intersection of three things:

Sustainable nutrition starts with knowing what matters most to you.
Not Instagram’s definition of health.
Not rigid rules.
But your values — family, faith, energy, longevity, joy, impact.

When health goals align with values, consistency feels meaningful instead of forced.

Your body is constantly communicating through:

• Hunger and fullness

• Cravings

• Energy and mood

• Digestion and stress responses

These signals aren’t obstacles to overcome — they’re data to interpret.
When we learn to listen instead of override, the nervous system settles, clarity increases, and change becomes sustainable.

Science still matters.
Fuel matters.
Structure matters.

But nutrition science works best when it’s applied in context — alongside your biology, your nervous system, and your real life. Macros, gut health, hormones, and metabolism are tools — not moral scorecards.

Empowered eating isn’t about control.
It’s about partnership.

When values guide the direction, biofeedback provides the information, and nutrition science offers the tools — food stops being the fight, and health becomes a platform instead of a pressure point.

If you’re done white-knuckling and ready to feel peace in the process — I would love to see you inside our Empowered Eating resources.

If willpower worked, you wouldn’t need it every January.

In this episode, we unpack why so many women feel like they “fall off” with nutrition — even when they’re motivated, disciplined, and genuinely trying. Spoiler alert: it’s not a character flaw. It’s a nervous-system issue.

We explore the difference between white-knuckling nutrition and building habits that actually fit real life — especially for women who care deeply about their families, responsibilities, and values.

You’ll learn how neuro-emotional biofeedback explains why sustainable change can’t happen when your body doesn’t feel safe — and how empowered eating begins when we stop forcing our biology and start partnering with it.

• What “white-knuckling” nutrition actually looks like (and why it’s so common for women)

• Why discipline isn’t the problem — values and survival often override rigid plans

• How stress, emotional load, and unpredictability push the body into survival mode

• What neuro-emotional biofeedback is and why it matters for eating behavior

• How safety allows the prefrontal cortex to come back online for sustainable change

• The shift from control-based eating to empowered, responsive eating

• Simple reflection questions to help you identify where force may be replacing support

Your body isn’t resisting change — it’s protecting you.
Sustainable nutrition doesn’t come from trying harder; it comes from creating safety so your brain and body can work together.

I can’t wait to walk this next step with you.

In this episode, we unpack why tracking alone doesn’t always calm cravings, urges, or emotional pull toward food — and why that doesn’t mean you’re failing. It means there’s more information to listen to.

You’ll learn how emotions, hunger cues, nervous-system signals, and thought patterns influence eating behavior — and how adding context to tracking can turn it from a control tool into a self-awareness tool.

• Why tracking shows you what you ate, but not why you ate

• How emotional and physiological triggers override “perfect” plans

• The difference between flat tracking and layered tracking

• What to notice alongside food data (hunger, emotions, stress, thoughts)

• Why triggers aren’t failures — they’re signals

• How empowered eating starts with understanding, not restraint

Tracking isn’t meant to tame your body — it’s meant to help you understand it.
When we listen to the full picture, food stops being a battle and becomes information.

I can’t wait to walk this next step with you.

In this episode, we zoom out from calorie counting and macro math to explore the powerful — and often overlooked — role your gut microbiome plays in how your body responds to food. Your gut isn’t just breaking food down; it’s actively communicating with your brain, hormones, immune system, and metabolism.

You’ll learn why two people can eat the same meals and feel completely different — and why sustainable health starts with listening, not controlling.

• Why macros are a tool, not the foundation of health

• How gut bacteria “interpret” calories and influence metabolism

• The gut–brain connection and why stress impacts digestion

• How inflammation and microbiome imbalance can drive cravings and plateaus

• A spotlight on Akkermansia muciniphila — a key bacteria linked to metabolic health, appetite regulation, and efficient calorie use

• Why food struggles are often biological data, not personal failure

• Simple shifts that support your gut without extreme rules or restriction

Calories aren’t just counted — they’re interpreted.
When your gut is supported, food decisions feel clearer, calmer, and more aligned with your body’s needs.

If this episode resonated, you’ll love my upcoming live workshop:

Happy eating!

Jess

You’ll learn why traditional willpower-based approaches fall short, how your internal landscape influences your choices, and what it actually looks like to build change that lasts — from the inside out.

• Why macros, trackers, and rigid rules don’t create sustainable change

• How your neuro-emotional biofeedback (the story behind your responses) impacts your habits

• The connection between your money story and your food story

• Why your nervous system might perceive change as “unsafe” — and how to rewire that response

• How your prefrontal cortex (your logical brain) and emotional brain need to work together

• The 4 pillars of transformation:
  ✨ Biofeedback — understanding your body
  ✨ Neuroscience — understanding your patterns
  ✨ Nutrition Science — supporting your physiology
  ✨ Meaning — anchoring your motivation

Your health choices are downstream of your internal world.
Transformation doesn’t happen from the outside in — it happens from the inside out.

You’re capable of so much more than you’ve been taught to believe.

With you,
Jess

Don't forget to check out the details on our 4-month coaching program: The Empowered Eating Academy

Gratitude isn’t just about good vibes and Pinterest quotes — it’s neuroscience. Each time you pause to say “thank you,” your brain rewires for more peace, joy, and connection. And what better way to wrap up the year than by practicing the science of gratitude?

In this Empowered Eating Holiday Edit, Jess unpacks how gratitude changes the brain, impacts our physical and emotional health, and even supports more mindful, values-aligned nutrition through the holiday season.

Gratitude is powerful — it’s been shown to help people feel more positive emotions, improve relationships, boost health, and build resilience.
Research shows gratitude:

• Increases dopamine, serotonin, and oxytocin, your brain’s “feel-good” trio.

• Calms the stress response by reducing amygdala activity and cortisol levels.

• Activates the prefrontal cortex, helping you see the good and respond more thoughtfully.

• Even improves heart health, sleep quality, and emotional regulation.

“Developing feelings and performing acts of gratitude are linked to better mental health, fewer symptoms of anxiety and depression, and even improved heart-rate variability.” — Harvard Health, Mindful, PMC

Gratitude is more than a mood booster — it’s a wellness tool. Regular practice is associated with:

• Greater happiness and life satisfaction

• Lower depression and anxiety

• Better cardiovascular health and lower blood pressure

• Healthier behaviors — people who practice gratitude sleep better, eat better, and move more

It’s not a replacement for therapy or nutrition — it’s a way to amplify them.

When we focus on what’s good — what’s nourishing and working — we naturally make more aligned choices.
During the holidays, gratitude helps you:

• Stay grounded in your body instead of guilt or scarcity

• Build resilience when stress, emotions, or food rules creep in

• Connect to food, faith, and community with freedom and joy

Gratitude is at the heart of the Empowered Eating Method — cultivating awareness, alignment, and sustainable change through connection, not control.

• 📝 Gratitude journal — write 2–3 things daily you’re grateful for.

• 💌 Gratitude letter — thank someone who’s impacted you.

• 🍽️ Pre-meal reflection — pause before eating to thank God, your body, or the source of your food.

The science is clear: it’s the frequency and depth of the practice that matters. The more often you pause to notice what’s good, the more your mind and body respond.

As we close out the year, ask yourself:

“What am I grateful for in my nutrition or health journey this year?”
Maybe it’s progress, maybe it’s patience — or simply that you’re still showing up.

Hold on to that gratitude and carry it into 2026.
Cheers to a well-fueled, grateful you. 💛

Check out the details on The Empowered Eating Academy! 

Holiday drinks are basically nostalgia in a cup—whether it’s hot chocolate after sledding, eggnog at grandma’s, or that peppermint mocha you wait for all year. But here’s the deal: some of these festive sips pack the sugar punch of a candy aisle. Does that mean you should skip them? Absolutely not.

In this episode of The Empowered Eating Holiday Edit, we’re decoding the most popular holiday drinks—hot chocolate, eggnog, peppermint lattes, holiday cocktails—and giving you the inside scoop on what they mean for your energy, mood, and health. Spoiler: one grande peppermint mocha is the sugar equivalent of nearly 15 candy canes… but with a few simple swaps (or smart pairings), you can sip without the crash.

• Why holiday drinks are more than “empty calories”—they actually affect your blood sugar, energy, and mood.

• The difference between sipping for joy vs. sipping on autopilot.

• Easy tweaks to keep tradition alive without the sugar coma.

• How to use empowered eating to enjoy the drinks you love and still start January feeling good in your body.

When it comes to your holiday drinks, which ones feel worth it for joy and connection—and which ones could you swap, shrink, or skip without missing out?

If you’re ready to do more than just decode holiday drinks and actually build food freedom + confidence for the whole year ahead, the Empowered Eating Academy is for you.

It’s a four-month coaching program that blends the tools from my group programs with the personalization of one-on-one support, so you finally have a roadmap that fits your body and your life.

💥 Bonus: When you join before December 31st, you’ll also receive a free GI-MAP test (valued at $400!) to kickstart your health for 2026.

Spots are limited—so don’t just deck the halls this holiday season… deck out your health for the New Year. Check out details HERE! 

Ever found yourself hovering near the charcuterie board when the holiday stress kicks in? You weren’t just hungry, girl—you were wired for it. Stress doesn’t just change your mood, it changes how your brain and body respond to food. And the snack plate? It starts singing like a full-on choir. 🎶🧀🍫

In this episode of The Empowered Eating Holiday Edit, Jessika unpacks why stress and emotions hijack our eating and how empowered eating gives us tools to respond instead of react.

✨ Why stress and emotions make snack plates so irresistible (hint: cortisol + cravings).
✨ The science behind stress eating, including two powerful studies on cortisol and food intake.
✨ How the prefrontal cortex, amygdala, and hippocampus all play tug-of-war with your choices under stress.
✨ 4 quick, practical strategies to navigate the holiday snack plate without guilt or deprivation.
✨ A new way to think about stress eating that shifts you out of shame and into empowered choice.

What stress or emotion might be driving you toward the snack plate this season—and what one small pause could change your next bite?

If you’re ready to go deeper than quick tips and build real support, the Empowered Eating Academy is now open! This four-month coaching program combines nutrition science, mindset shifts, and personalized coaching so your season of stress doesn’t become a season of sneaky snacks.

💡 Join before December 31st and get a FREE GI-MAP test (valued at $400!) to kickstart your health in 2026. Spots are limited—don’t let the snack plate hijack your holidays.

👉 [Learn more + join here!]

Ever feel like health is an all-or-nothing game? Either you’re “on it” with strict discipline or completely disconnected and starting over Monday. I’ve lived on both ends of that spectrum—and the truth is, it’s not a spectrum at all. It’s a trap.

In this episode of The Empowered Eating Holiday Edit, we’ll explore how to step out of black-and-white thinking and find your sweet spot between discipline and deprivation. Because true health isn’t about rules—it’s about freedom, values, and a framework that actually fits your life.

• The false "spectrum" of health: disconnected vs. obsessive.

• Why the Expectation Gap (effort vs. results) leaves so many women burned out.

• The two missing pieces: biological reality + values alignment.

• How to spot the fine lines: discipline vs. rigidity, flexibility vs. apathy.

• Why empowered eating looks more like a rainbow than a finish line.

Health isn’t about finding the perfect point on the line. It’s about learning to live inside the rainbow—where your body, your season, and your values shape what health looks like for you.

The Empowered Eating Academy is officially open! This four-month coaching program blends the tools from my group programs with the personalization of one-on-one support—so you get a roadmap that truly fits your life.

Join before December 31st and you’ll also receive a free GI-MAP test (valued at $400!) to kickstart your health in the new year. Spots are limited, so this is your chance to step into 2026 energized, confident, and free from the expectation gap.

👉 Click here to join the Empowered Eating Academy

Candy canes, peppermint bark, trays of fudge… why does holiday food feel so addictive? And more importantly—how can you enjoy the season without falling into the guilt → crave → crash cycle?

In this episode, I’m unpacking what’s really going on with holiday cravings and how to navigate them with confidence instead of chaos.

• The real story behind cravings: why sugar, fat, and salt light up your brain’s reward system. And what about food addiction? Do we need to be worried?

• Biofeedback check-in: how to look back on past holidays and ask, “How did I actually feel?” (Think: energy, digestion, mood—not just weight gain.)

• Values alignment: how to set boundaries that feel empowering instead of restrictive by asking the right questions.

• Science made simple: what research says about food addiction, cravings, and restriction.

• Holiday tools you can use right away: practical strategies to enjoy the season without the sugar spiral.

Cravings are normal. Food isn’t the enemy. The goal isn’t to white-knuckle your way through the holidays—it’s to enjoy them fully, while still feeling healthy, energized, and aligned with your values.

My team has been hard at work behind the scenes, blending the proven methods of the Well-Fueled Academy with the personalization of one-on-one coaching to bring you the Empowered Eating Academy.

When you join before December 31st, you’ll also receive a free GI-MAP test (valued at $400!) to kickstart your health in the new year. Spots are limited—so consider this your official invite to step into 2026 feeling healthy, energized, and at home in your body again.

👉 Click here to join the Empowered Eating Academy

Ever found yourself going back for seconds… and thirds… only to end the night uncomfortably full and regretting it later? I’ve been there too—plate after plate of mashed potatoes when what I really needed was comfort, not another serving. But instead of finding peace, I found myself stuck in the spin cycle of overeating, guilt, and swearing I’d “start fresh on Monday.”

Sound familiar? Or maybe you’ve seen a family member ride that same teacup spin. Either way—you are not alone. And the good news? There’s a way off that ride.

In this episode of The Empowered Eating Holiday Edit, we’re tackling impulse control at the Thanksgiving table—because it’s not just about willpower or saying “no” to pie. It’s about understanding what’s happening in your brain, body, and emotions, and learning how to make empowered choices that let you actually enjoy the holiday without the crash, guilt, or food hangover.

• Why holiday eating often feels like a “perfect storm” of impulse + environment + emotions.

• The brain science behind impulsive eating (your Prefrontal Cortex, Amygdala, and Hippocampus explained—no PhD required).

• Practical, bite-sized strategies for navigating the Thanksgiving table with confidence.

• How to swap guilt and restriction for presence, joy, and empowered choice.

• Impulse control isn’t about denial—it’s about creating the space to make intentional, values-aligned choices.

• Food can be joy—not the thing that drags you down.

• With a little awareness and preparation, you can leave the table feeling connected, energized, and proud of how you showed up.

This season, I’m bringing you more than just pep talks. I’ve taken the best of the Well-Fueled Academy and the personalization of one-on-one coaching to create the Empowered Eating Academy—a four-month program designed to give you the education, support, and accountability you need to finally feel at home in your body.

And here’s the holiday bonus: if you join before December 31st, you’ll receive a free GI-MAP test (valued at $400!) to kickstart your health in the new year. Spots are limited—so consider this your official invite to step into 2026 feeling healthy, energized, and confident at the table (and beyond).

👉 Click here to join the Empowered Eating Academy

Dr. Wilcox shares her expertise in addiction psychiatry, the science behind the Yale Food Addiction Scale, and her personal recovery journey from food obsession to food freedom. Jess and Dr. Wilcox also discuss the tension between diet culture and anti-diet movements, offering compassionate, evidence-based strategies for those seeking balance.

• What “food addiction” really means from a neuroscience and psychiatric perspective

• Why sugar, fat, and salt ratios in processed foods make them so hard to resist

• How the brain’s reward system reinforces craving and binge cycles

• The difference between food addiction and eating disorders—and why nuance matters

• How to use harm reduction and mindfulness in recovery instead of restriction

• Dr. Wilcox’s personal story of healing and her path toward body acceptance

• How to set recovery goals that focus on values and freedom, not weight loss

• 📘 Grab Dr. Wilcox’s book: Rewire Your Food-Addicted Brain

• 🧩 Read a Free Chapter: Available on New Harbinger’s website (visit the Free Chapter link under the book listing)

• 🌐 Explore Dr. Wilcox’s Resources: Visit www.wilcoxmd.com → Free Resources & Tools

If this conversation resonated with you, explore Jess’s Empowered Eating Method—a framework that blends values, biofeedback, and nutrition science to help you find freedom with food again.

Because healing your relationship with food isn’t just about what you eat—it’s about how you live.

What if fashion was more than clothes? What if it was a doorway into healing, confidence, and becoming the woman you were always meant to be?

In today’s episode, Jess sits down with Marisa Anderson, stylist, confidence coach, pastor and co-creator of the Becoming Her Retreat. Together, they unpack how travel, style, and personal pivots shaped Marisa’s journey — and how those experiences are now guiding women into deeper transformation.

You’ll hear about the heart behind the retreat, why “dress like the woman you dream of” is more than just a tagline, and how fashion and body image can be powerful tools for self-acceptance and spiritual growth.

We’ll also talk about:

• How fashion and identity intersect with healing and faith

• Why body image struggles often show up in how we dress

• What women can expect at the Becoming Her Retreat (and what surprises might await!)

• How to know if investing in yourself through a retreat is the next right step

If you’ve ever wrestled with style, body image, or believing you deserve to feel beautiful, this episode is an invitation into hope, healing, and a vision of who you’re becoming.

• How your body (and your child’s) actually processes artificial colors—hint: the liver is your detox hero.

• The acceptable daily intake levels (ADIs) set by the FDA (U.S.) and EFSA (Europe)—and why your kid would need a mountain of candy to get close.

• Real-life examples:

  • A 44-lb child would need about 22 oz of Kool-Aid Burst or 4+ servings of Skittles to hit the Red 40 ADI.

  • A 66-lb child? Closer to 32 oz of Kool-Aid or 6+ servings of Skittles.

• Why moderation and label awareness still matter, especially if multiple dyed foods/drinks are eaten across the day.

• How to shift from fear-based nutrition to values-based choices.

• Why one of Jess’s core values is making sure celebrations (like Halloween!) are joyful, not stressful.

• How to align candy decisions with what matters most to your family—whether that’s faith, fun, balance, or creating happy core memories.

• How candy can actually become a teaching tool.

• A personal story about Jess’s oldest son learning to connect candy intake with how he feels later.

• Why giving kids space to connect food → feelings helps build self-trust for the future.

• The most important takeaway: it’s not about whether you do or don’t let your kids go big on Halloween candy—it’s about making a choice that aligns with your family’s values.

• Empowered Eating = confidence, trust, and joy, not fear.

Closing Thought:
So whether you let the candy flow freely or take a more structured approach, the goal isn’t perfection—it’s alignment. Here’s to an empowered Halloween filled with joy, core memories, and maybe even a few Skittles.

Learn more about empowered eating HERE! 

Book an intake with Jess! 

Learn more about Empowered Eating HERE! 

1. How Estrogen & Progesterone Affect the Brain

• Estrogen boosts serotonin and dopamine, supporting mood, memory, and cognition. Low levels? Think irritability, brain fog, mood swings, and focus struggles.

• Progesterone has calming, GABA-like effects that regulate anxiety and sleep. When levels dip, anxiety and insomnia often spike.

• Fluctuations (like PMS or perimenopause) create emotional reactivity—and some women are more sensitive than others.

2. Why This Feels So Hard

• Cyclical mood swings, irritability, and brain fog

• PMS and PMDD challenges

• Perimenopause mood dysregulation and midlife depression risk

• Sleep disruptions that worsen mood and focus

3. The “ALIFE” Framework (Episode 1 Refresher)

• A – Adapt Stress: Cortisol throws hormones off rhythm.

• L – Love Your Liver: Cruciferous veggies + hydration help clear excess hormones.

• I – Increase Awareness: Track your cycle and mood, sleep, energy.

• F – Fuel for Balance: Protein, fiber, and healthy fats stabilize blood sugar.

• E – Embrace Sleep: Non-negotiable for hormone harmony.

4. Actionable Strategies from a Clinical Perspective

• Track & Monitor with Intention: Chart mood, cravings, sleep, and energy with your cycle to spot patterns.

• Micronutrients that Matter:

  • Omega-3s (EPA/DHA) → serotonin support

  • B vitamins (especially B6) → neurotransmitter synthesis

  • Magnesium → calms the nervous system & eases PMS irritability

  • Tryptophan → serotonin precursor (turkey, eggs, nuts)

  • Iron & Zinc → energy, brain clarity, progesterone support

• Balancing Estrogen:

  • Boost when low: phytoestrogens (flax, soy), adequate calories, micronutrients

  • Bind excess when high: cruciferous veggies, fiber, probiotics for gut health

• Lifestyle Levers:

  • Balance blood sugar → stable mood

  • Manage stress → keep cortisol from hijacking sex hormones

  • Move daily → serotonin boost & hormone metabolism

  • Prioritize sleep → keeps the whole hormone orchestra in sync

5. When to Ask for Help
If mood swings, anxiety, or depression become debilitating or interfere with daily life, it’s time to bring in professional mental health support alongside nutrition and lifestyle strategies.

You don’t have to be at the mercy of your hormones. With the right nutrition, awareness, and lifestyle tools, you can work with your cycle instead of fighting against it. This is Empowered Eating in action: where science, biofeedback, and your values intersect so you can feel like yourself again.

🎧 Tune in to learn how to nourish both your body and your mind—because your hormones may fluctuate, but you don’t have to feel out of control.

✨ Cycle Overview (the big picture)

• The four phases of your menstrual cycle: menstrual, follicular, ovulatory, and luteal.

• Why estrogen, progesterone, and LH/FSH shifts matter for your energy, mood, and performance.

• How the HPO axis (hypothalamus-pituitary-ovary connection) keeps everything in rhythm.

✨ Major Hormone Change Points

• From puberty to menopause, what’s happening with hormones in your teens, 20s, 30s, 40s, and beyond.

• What to expect in perimenopause vs. menopause — and why timing matters.

✨ What Exacerbates Imbalances

• The real-life culprits that throw hormones off balance: stress, poor sleep, nutrient gaps, gut issues, toxins, and more.

• Why blood sugar and insulin are key players in the hormone story.

✨ Future-Proofing Hormone Health

• How your 30s and 40s set the stage for smoother perimenopause and menopause.

• Insights from research on bone health, metabolism, and even brain resilience.

✨ Your ALIFE Framework for Balanced Hormones
Because balanced hormones = a better life.

• A – Adapt Stress → Lower the cortisol burden.

• L – Love Your Liver → Support detox with food, hydration, and lifestyle.

• I – Increase Awareness → Track your cycle and learn your patterns.

• F – Fuel for Balance → Nourish with protein, fats, and fiber-rich carbs.

• E – Embrace Sleep → Protect your circadian rhythm and hormone orchestra.

Balanced hormones don’t happen by accident — they happen by ALIFE. Adapt stress, Love your liver, Increase awareness, Fuel your body, and Embrace sleep. That’s how we create a life that flows.

👉 If you want to learn more about Empowered Eating, Start HERE with our “Where Do I Even Start?” quiz — because let’s be real, we all need a starting line. (See what I did there? 😉)

👉 Here’s what you’ll learn:

• Why carbs are more than just “energy” (and the surprising truth about muscle breakdown).

• Nutrition myths that sound convincing but just don’t hold up in the science.

• How to spot sneaky misinformation so you can make confident choices about food.

This episode is all about cutting through the noise and giving you the evidence you actually need to fuel your body—without the fluff. Whether you’re an athlete, a busy professional, or just someone trying to sort fact from fiction, this one’s for you.

✨ Want to bring Jess to your team or event? Find out details HERE. 

✨ Not sure where to start with your own nutrition? Take our brand-new quiz—“Where Do I Even Start?”—to kick off your Empowered Eating journey today.

In this episode, Jess shares stories that bring this idea to life—from history-making women who defied cultural norms to modern-day examples of choosing health practices rooted in values, not pressure. Along the way, you’ll hear how faith, freedom, and personal priorities can transform the way we think about food and body image.

You’ll walk away with:

• Inspiration from unlikely “bridge builders” who shifted culture.

• A fresh perspective on what Empowered Eating really means.

• Reflection questions to help you align health with your values.

• Practical ideas to choose food, movement, and mindset shifts that feel both life-giving and sustainable.

If you’ve felt cultural whiplash—from diet culture to body positivity to the Ozempic era—this episode will give you hope, clarity, and a way forward.

✨ Press play and discover how to build your own bridge with Empowered Eating.

✨Learn more about booking with Jess on a FREE discovery call. 

In this episode, I’m sharing:

• How gut health impacts nutrient absorption and hair growth

• Why over-supplementing can sometimes backfire and cause more shedding

• The role of biofeedback in spotting when your body is asking for help

• Practical ways to begin supporting your gut and, in turn, your hair

If you’ve been frustrated with hair loss, thinning, or breakage, this episode is for you. You’ll learn how healing from the inside out can restore not just your hair, but your confidence and energy too.

✨ Grab my free Supplement Stack Clean-Out Guide to learn more about GI-MAP testing and how to build a solid foundation for your nutrition.

Your body isn’t broken — it just needs some TLC. Let’s get started!

PS- If you need awesome hair products, @blessed.and.balanced is the BEST! 

In this episode, I’m unpacking what happens when stress hijacks your nervous system and wreaks havoc on your gut — and more importantly, what you can actually do about it.

We’ll cover:

• Why the gut-brain axis is like a two-way radio (and how stress throws it out of tune)

• The cascade of stress hormones and why your digestion takes the hit

• Nutrients that act like “backup batteries” for your brain in high-stress seasons

• Gut-loving foods

• How to strike balance in your relationship with food — fuel and comfort

Because here’s the truth: you may not be able to control the stressors in your life, but you can care for your gut and, in turn, your mental health.

So if stress has been tying your stomach in knots, this one’s for you. Let’s talk about how to feed your gut so you can free your mind.

And as mentioned here is my: FREE SUPPLEMENT SMART GUIDE HERE 

Cheers, and happy eating! 

Jess 

More energy, calm, and balance— it is already within reach!

This summer, I hit pause on the nonstop hustle and discovered a new rhythm that’s transformed how I move, eat, parent, work… and live. In this episode, I’m pulling back the curtain on what it truly means to slow down and reset—not just resting, but tapping into a powerful connection between your nervous system and gut health.

On today's episode you'll hear about:

- The shoe metaphor that changed how I see my stress and recovery (and why you might be living in high heels 24/7 without even knowing it). Five subtle signs your body is begging for a reset, from brain fog to hormone shifts.

- What it really means to swap into your “sneakers” for nervous system rest, and how that fuels your gut and whole-body healing.

- Science-backed ways to support your nervous system through mindful breathing, boundary-setting, and nutrition.

- Why honoring fatigue is an act of strength, not weakness—and how listening to your body’s biofeedback can prevent overwhelm before it spirals.

- The incredible friendship between your nervous system and your gut — and why calming one means healing the other.

If you’re juggling family, work, and life stressors and feeling drained, this episode is for you. It’s a gentle invitation to slow your pace, tune in, and start healing from the inside out. Ready to reset? Let’s slip into those sneakers together.

Want to learn more about Empowered Eating? Click HERE — I’d love to connect!

A quick heads up: since these are throwbacks, you might hear old references to programs or events that are no longer active—but the heart of each episode still hits. You can find all the new resources and ways to connect with me in the show notes. I hope you are having the best summer! Enjoy!

Let’s dive in and revisit the best of the best!

It isn’t that it’s too hard.
You can trust the process.
And it definitely isn’t your lack of willpower.

The things holding you back from food freedom may not be what you expect. In today’s episode, I’m unpacking six fear-based blockers that can quietly sabotage your path to empowered eating—and how to move past them with compassion and clarity.

Here’s what we’re covering:

 1. Fast (but not good) results
If I had a dollar for every person who lost weight fast and regained it (plus more)... I’d be opening a restaurant and serving you all dinner. Don’t be distracted by someone else's temporary success. Real change takes balance and time.

 2. Resistance to natural changes
Bodies change—because life changes. You’re not meant to look like you did in high school. Postpartum bellies, aging skin, and new phases are part of being human. It’s time we rewrite the narrative.

 3. Unrealistic expectations
Are you setting goals that your current season of life can’t support? Let’s talk about tuning into God’s vision for you—so you can focus on what really matters and feel successful doing it.

 4. Not living in the present
You can’t connect to your body if you’re constantly in your head. Biofeedback only works when you’re here—not planning the next diet, not reliving last weekend's food choices. Just here.

5. Lack of gratitude
We’ve been trained to pick apart our bodies. But when you shift your focus to what your body can do and how it’s serving you, your mindset (and choices) start to change.

 6. Inability to find satisfaction in food
Legalizing all foods can feel scary—but it’s also the gateway to freedom. True satisfaction changes your cravings, your choices, and your relationship with food for the long haul.

• Learn more about the Empowered Eating Model™ and connect with the Empowered Eating Team at The Well Collective.
• Free Empowered Eating Masterclass! 
• Connect with Jess @jessbrownrd or learn more about her at jessbrownrd.com

Thanks for listening, and don’t forget to join me next Monday where I’ll be back to fuel your awesome and with NEW episodes! 

Cheers and happy eating!
Jess

A quick heads up: since these are throwbacks, you might hear old references to programs or events that are no longer active—but the heart of each episode still hits. You can find all the new resources and ways to connect with me in the show notes. I hope you are having the best summer! Enjoy!

Let’s dive in and revisit the best of the best!

For anyone with a history of black-or-white thinking, trying something new or setting a new goal can be overwhelming… Because when we operate in black-or-white thinking, we are operating in a PASS OR FAIL mentality.

Then there is this other word I want to unpack: healthy discipline. If you are like me, you may have a bit of an aversion to this word. And after years of exploring, I have come to find that black-or-white thinking taints discipline. This, in turn, inhibits our ability to set and accomplish new goals—ultimately, keeping us stuck in our health journey.

So today I am making a case for discipline, and spelling out why it is SO different from black-and-white thinking and how to not confuse the two so we set ourselves up for success!

This podcast is here to support you weekly, but it only scratches the surface. For more info on how you can become an empowered eater: 

• Learn more about the Empowered Eating Model™ and connect with the Empowered Eating Team at The Well Collective.
• Free Empowered Eating Masterclass! 
• Connect with Jess @jessbrownrd or learn more about her at jessbrownrd.com

Cheers, my sweet friend, and happy eating!
Jess

A quick heads up: since these are throwbacks, you might hear old references to programs or events that are no longer active—but the heart of each episode still hits. You can find all the new resources and ways to connect with me in the show notes. I hope you are having the best summer! Enjoy!

Let’s dive in and revisit the best of the best!

🎙 Episode Highlights:

• My journey from food obsession to Empowered Eating and how it changed everything

• Why food freedom is possible—even if you've struggled in the past

• The power of biofeedback: what it is and how to use it

• How personalized nutrition helps you align with your body's needs

Empowered Eating Pep Talk
When you know your worth, you recognize you deserve the same care you give others. Learning your body’s unique needs takes time, but it's worth it—because when you feel vibrant and strong, you can show up fully in your life.

 Biofeedback Boss Tip
Your body is always sending you signals! Common biofeedback clues:
⚡ Energy crashes after meals
🌙 Waking up at night? Could be a fuel issue
🥴 Bloating isn’t normal—gut imbalances matter!
👀 Case Study: How Toni used biofeedback + lab testing to fine-tune her nutrition & supplements (and saved $127/month on unnecessary ones!)

 Nerdy Nutrition Nugget
Heart Rate Variability (HRV) is a key indicator of stress, recovery, and metabolic health. A 2020 study found that higher HRV supports workout recovery, metabolic flexibility, and reduces cravings. Want to assess your biofeedback? Track your Hunger, Energy, and Cravings (HEC) throughout the day!

🔥 Takeaway & Action Step:
Today’s challenge: Experiment with your HEC! Pay attention to when your hunger, energy, and cravings feel balanced—and when they don’t.

 Encouragement
Your body is already giving you the answers. When you tune in and make intentional choices, you unlock your most energized self. Let’s ditch the diet trends and start listening to your body. 

Learn more about the Empowered Eating Model™ and advanced biofeedback testing by connecting with the Empowered Eating Team at The Well Collective.

Cheers, and happy eating! 

Jess 

A quick heads up: since these are throwbacks, you might hear old references to programs or events that are no longer active—but the heart of each episode still hits. You can find all the new resources and ways to connect with me in the show notes. I hope you are having the best summer! Enjoy!

Let’s dive in and revisit the best of the best!

I spend more time refereeing at family dinners than I do tasting my food.

My attention is on my email (instead of my lunch) when I take my lunch "break."

The reality is, mindful eating in a fast-paced, often chaotic environment can be challenging. For me, I had forgotten how powerful it could be and lost the practice. After a trip on my own (without kids and away from emails), I was pleasantly reminded of the wonderful benefits of mindful eating. There are both mental and physiological benefits to eating mindfully, and I want to help you (and me) return to this practice... even WHEN our life is chaotic.

Today's episode includes 3 quick, easy tips that you can practice today to build your mindful eating skills. You can do them in the car, during your lunch "break" as you answer emails, or as you wrangle the kiddos at dinner time. Practice one or all three and I know you will feel the benefits and enjoy your food even more!

For more info on identifying your hunger and building your empowered eating skills, don't forget to check out my signature program teaching the Empowered Eating Method.

• Learn more about the Empowered Eating Model™ and connect with the Empowered Eating Team at The Well Collective.
• Free Empowered Eating Masterclass! 
• Connect with Jess @jessbrownrd or learn more about her at jessbrownrd.com

Until next time...

Cheers and happy (mindful) eating!
Jess

A quick heads up: since these are throwbacks, you might hear old references to programs or events that are no longer active—but the heart of each episode still hits. Let’s dive in and revisit the best of the best!

In the very first episode of Fuel Her Awesome, I shared my journey from disordered eating to food freedom.
But that wasn’t the end of the story.

In today’s episode, I’m taking you into the next chapter—how I went from simply having food freedom to stepping fully into Empowered Eating.

For a long time, I believed I had to choose:

• Be obsessive about food but feel good in my body
  or

• Accept my body fully, but live with a low-grade discomfort

I was afraid that focusing on my health would pull me back into obsession, and I honestly didn’t know if there was a middle ground.

But there is—and this episode is about how I found it, why I made the leap, and how Empowered Eating became the answer I didn’t know I needed.

💛 If you’ve ever felt stuck between control and chaos, between acceptance and energy—this one’s for you.

Want to feel this freedom and energy for yourself?
Check out my latest resources on The Empowered Eating Method →

• Learn more about the Empowered Eating Model™ and connect with the Empowered Eating Team at The Well Collective.
• Free Empowered Eating Masterclass! 
• Connect with Jess @jessbrownrd or learn more about her at jessbrownrd.com

Cheers, and happy eating!
Jess

A quick heads up: since these are throwbacks, you might hear old references to programs or events that are no longer active—but the heart of each episode still hits. Let’s dive in and revisit the best of the best!

"I want to want to eat a salad!"
Also… how do you enjoy dessert or fries without that food police siren going off in your head?

If you’ve ever wrestled with food guilt or emotional eating, you’re not alone. In this episode, I’m sharing 2 simple but powerful steps you can take right now to begin falling in love with healthy eating—and to stop feeling shame for eating foods you enjoy.

Here’s what we’ll unpack:

• How to stop food shame in its tracks

• What food shame vs. guilt actually looks like in real life

• Why biofeedback is more valuable than any diet rule

• The secret to making food choices that feel both balanced and empowered

💛 Remember: You live in your body every day. It’s your vessel, your earth suit, and it deserves care—not punishment.
When you become an empowered eater, you’ll feel more energy, more freedom, and more clarity—and that radiates into everything you do.

This podcast is here to support you weekly, but it’s only the beginning.
🎓 For the full framework, don’t miss Free Empowered Eating Masterclass! 

Connect with Jess @jessbrownrd or learn more about her at jessbrownrd.com

Empowered eating leads to empowered living. And I’m so excited to help you get there.

Cheers, and happy eating!
Jess

A quick heads up: since these are throwbacks, you might hear old references to programs or events that are no longer active—but the heart of each episode still hits. Let’s dive in and revisit the best of the best!

In this episode, we’re diving into one of the most talked-about weight loss medications on the market: Ozempic—also known by names like Wegovy and Mounjaro.

You’ve likely seen the buzz: celebrity endorsements, dramatic TikTok before-and-afters, and headlines calling it a “miracle drug.” I’ve had clients take it, ask about it, swear by it, and question it. I’ve also heard from colleagues with very strong opinions on both sides.

So, what’s the truth?

• What is Ozempic really designed for?

• How does it work?

• Does it actually help with weight loss?

• And most importantly—is it safe?

I’m sharing a brief overview of the science, my clinical observations, and why this conversation matters—especially in a world where body image, quick fixes, and long-term health often clash.

⚠️ Trigger Warning: If you're currently struggling with or recovering from an eating disorder, please listen with care or consider skipping this episode. Ozempic is contraindicated for anyone with a history of eating disorders.

Want to go deeper? I reference two excellent episodes that continue this conversation: "Science Vs." and "Honestly".

💛 Ready to explore a more sustainable, grace-filled approach to food and body?

• Learn more about the Empowered Eating Model™ and connect with the Empowered Eating Team at The Well Collective.
• Free Empowered Eating Masterclass! 
• Connect with Jess @jessbrownrd or learn more about her at jessbrownrd.com

Cheers, and happy eating!
Jess

A quick heads up: since these are throwbacks, you might hear old references to programs or events that are no longer active—but the heart of each episode still hits. Let’s dive in and revisit the best of the best!

How often do you find yourself in this situation:

You’re on your way somewhere—probably running late—and for the first time all day, you actually notice your body’s biofeedback… and it’s saying you’re hungry.
With nothing around to grab, that hunger can escalate fast into full-on hanger—and let’s be honest, hanger never helps anyone.

That’s exactly why today’s episode is all about smart snacking. As a dietitian (and a busy mom), there are two things I always look for when building a snack:

1. How can I boost energy without a crash?

2. How can I hit my protein goals?
   Oh—and let’s not forget:

3. How can I save time?

If you’re ready to check all three boxes, this episode is for you. I’m sharing my #1 snack hack that keeps energy steady, protein on point, and your day flowing with fewer interruptions (and fewer mood swings).

💛 Ready for more?

• Learn more about the Empowered Eating Model™ and connect with the Empowered Eating Team at The Well Collective.
• Free Empowered Eating Masterclass! 
• Connect with Jess @jessbrownrd or learn more about her at jessbrownrd.com

Let’s simplify food, fuel your body, and make room for the things that really matter.

Cheers, and happy eating!
Jess

A quick heads up: since these are throwbacks, you might hear old references to programs or events that are no longer active—but the heart of each episode still hits. Let’s dive in and revisit the best of the best!

If you struggle with body confidence… welcome to the club. YOU ARE NOT ALONE!

It’s estimated that up to 90% of women feel uncomfortable in their bodies. If you’re in that 90%, you’re in good company—and this episode is for YOU.

The truth is, we all live in our bodies. Whether we love every part of them or not, we’ll do ourselves a huge favor by learning how to feel even a little more at home in them—starting today.

In this episode, I’m breaking down 3 powerful, practical secrets to help you feel more confident in your body immediately. No diets. No waiting. Just real talk and simple shifts that can change everything.

💛 Want to go deeper?

• Learn more about the Empowered Eating Model™ and connect with the Empowered Eating Team at The Well Collective.
• Free Empowered Eating Masterclass! 
• Connect with Jess @jessbrownrd or learn more about her at jessbrownrd.com

You are so worthy of it.
And in case no one told you today… you are AWESOME.

Cheers and happy eating,
Jess

💌 Submit a question for the podcast here! 

Resources Mentioned:

• Learn more about the Empowered Eating Model™ and connect with the Empowered Eating Team at The Well Collective.
• Free Empowered Eating Masterclass! 
• Connect with Jess @jessbrownrd or learn more about her at jessbrownrd.com

With a personal story from Water World, a relatable lesson from her son’s soccer tryout, and science-backed insights on emotion regulation and perception, this episode reminds you that you are more than what a photo captures—and you're probably farther along than you think.

• Why body image tends to flare during summer—and what to do about it

• How to use post-photo emotions as feedback, not failure

• What Jess’s son’s soccer experience taught her about expectations vs. effort

• The power of naming your emotions (backed by neuroscience!)

• How hydration, food, and rest impact how we see ourselves

• Why you should zoom out and take a fuller look at your progress

Sometimes frustration comes from not being fully honest with ourselves. Zoom out, get curious, and look at both what you have done and what’s still in progress.

Naming emotions reduces emotional reactivity.
Research shows that labeling feelings like shame or insecurity can calm the brain and help us move through the moment with more clarity and compassion.

Life is happening—don’t miss it trying to ‘fix’ your face or body.
Beauty isn’t just what you see in the mirror. It’s the energy, the laughter, and the lived experience behind the image.

💌 Submit a question for the podcast here! 

Resources Mentioned:

• Learn more about the Empowered Eating Model™ and connect with the Empowered Eating Team at The Well Collective.
• Free Empowered Eating Masterclass! 
• Connect with Jess @jessbrownrd or learn more about her at jessbrownrd.com

You'll walk away with simple ideas for energizing meals and snacks that actually work with busy, real-life days—plus a few surprising tips on hydration, blood sugar, and why summer carbs aren’t the enemy.

• Why summer throws off your eating rhythm—and what to do about it

• How post-meal energy dips are really your body asking for fuel (not more coffee)

• Jess’s favorite on-the-go snack combos and drive-thru wins

• A quick breakdown of glycemic load vs. glycemic index

• How to simplify nutrition without sacrificing energy or fullness

Use your post-meal energy as a guide—if you’re crashing, it might not be about caffeine. It might be about blood sugar.

Learn why carbs aren't the enemy, how glycemic load impacts your energy, and why sodium matters for summer hydration.

Nutrition should add to your life, not complicate it. A little planning (like stashing snacks or mapping out simple meals) can go a long way in keeping you fueled—not frazzled—this summer.

💌 Submit a question for the podcast here! 

Resources Mentioned:

• Learn more about the Empowered Eating Model™ and connect with the Empowered Eating Team at The Well Collective.
• Free Empowered Eating Masterclass! 
• Connect with Jess @jessbrownrd or learn more about her at jessbrownrd.com

Join me as we explore smoothies through the Empowered Eating lens, using our Value Compass, Biofeedback, and Nutrition Science to decode how to build a smoothie that actually serves you. Whether you're a daily blender or just smoothie-curious, this episode will help you:

🥤 Swap smoothie rules for smoothie fun
🥤 Learn the 6 must-have components for a satisfying blend
🥤 Avoid the “sugar bomb” trap and keep cravings in check
🥤 Build smoothies that align with your goals—and your values

Let’s blend it like we mean it—fueling with intention, not obsession.

💥 Ready to feel more energized and aligned with your body?
Head to The Well Collective to grab a free resource or explore 1:1 coaching with me.

💌 Submit a question for the podcast here! 

Resources Mentioned:

• Learn more about the Empowered Eating Model™ and connect with the Empowered Eating Team at The Well Collective.
• Free Empowered Eating Masterclass! 
• Connect with Jess @jessbrownrd or learn more about her at jessbrownrd.com

In this episode, we’re tossing the fluffy self-care clichés and getting real about what actually helps. Spoiler: it’s not 15 minutes of forced stillness—it’s reconnection, biofeedback, and values-based nutrition.

We’re diving into:
💥 What burnout is really trying to tell you
🧭 How your Value Compass can realign your habits
📊 The key biofeedback signs your body might be screaming
🥦 Why nutrition can feel like a spa day, not another coping tool
🧠 3 nutrition strategies to support your adrenals (without adding stress)

If you’re tired of being tired, press play. This isn’t about doing more—it’s about doing what matters.

🎧 Let’s trade burnout for alignment, one empowered bite at a time.

💥 Ready to feel more energized and aligned with your body?
Head to The Well Collective to grab a free resource or explore 1:1 coaching with me.

💌 Submit a question for the podcast here! 

Resources Mentioned:

• Learn more about the Empowered Eating Model™ and connect with the Empowered Eating Team at The Well Collective.
• Free Empowered Eating Masterclass! 
• Connect with Jess @jessbrownrd or learn more about her at jessbrownrd.com

In this episode, I’m flipping the script on swimsuit season. Using the Empowered Eating framework—rooted in your Value Compass, Biofeedback, and Nutrition Science—we’ll explore how to:

👙 Set health goals without falling into perfectionism
👙 Stay consistent without burning out
👙 Build real body confidence through aligned action
👙 Ditch comparison and reconnect with your why

Let’s rewrite the swimsuit season narrative—one that starts in your core, not your clothing size.

💥 Ready to feel more energized and aligned with your body?
Head to The Well Collective to grab a free resource or explore 1:1 coaching with me.

💌 Submit a question for the podcast here! 

Resources Mentioned:

• Learn more about the Empowered Eating Model™ and connect with the Empowered Eating Team at The Well Collective.
• Free Empowered Eating Masterclass! 
• Connect with Jess @jessbrownrd or learn more about her at jessbrownrd.com

We’re diving into three common habits that may be slowing your metabolic fire—and what to do instead to fuel energy, vitality, and strength as you age. Spoiler: it’s not about shrinking your body, it’s about showing up for your life.

In This Episode:
🔥 Why skipping breakfast might be wrecking your hormones
🍳 How much protein you actually need in your 40s
🏋️‍♀️ Why it’s time to stop chasing cardio and start building strength
📍 The real purpose of your metabolism—and how to make it work for you, not against you

Your metabolism isn’t broken—it just needs a new rhythm. And you’re more than capable of creating it. Let’s go.

💌 Submit a question for the podcast here! 

Resources Mentioned:

• Learn more about the Empowered Eating Model™ and the Well-Fueled Academy.
• Connect with the Empowered Eating Team at The Well Collective.
• Free Empowered Eating Masterclass! 
• Connect with Jess @jessbrownrd or learn more about her at jessbrownrd.com

If your brain’s dragging and your snack drawer is looking more tempting than your to-do list, this episode is for you. We’re breaking down what to eat and when to keep your energy steady and your focus sharp—all without relying on another latte.

✨ In this episode:

• The surprising breakfast swap that could change your whole day

• How to decode your personal energy curve

• What your brain actually needs to focus (hint: it’s not sugar)

• The 3-part formula for energy-boosting meals and snacks

• A doable action step you can try at your next bite

💬 Value Compass: Energy = Freedom. Fueling well is how we show up fully.

👀 Biofeedback Boss Tip: Track your energy dips—your body’s trying to tell you something.

🧠 Nerdy Nutrition Nugget: Not all carbs are created equal. Here’s what your brain loves (and what crashes it).

🔥 Action Step: Try this trio: fiber-rich carb + protein + healthy fat. Game changer.

🎧 Press play and learn how to create an energy rhythm that powers your day, not hijacks it.

💥 Ready to feel more energized and aligned with your body?
Head to the Well-Fueled Academy to grab a free resource or explore 1:1 coaching with me.

💌 Submit a question for the podcast here! 

Resources Mentioned:

• Learn more about the Empowered Eating Model™ and the Well-Fueled Academy.
• Connect with the Empowered Eating Team at The Well Collective.
• Free Empowered Eating Masterclass! 
• Connect with Jess @jessbrownrd or learn more about her at jessbrownrd.com

✨ In this episode:

• Why you’re not waking up hungry—and no, you're not broken

• How coffee and stress might be masking your hunger

• What your hunger hormones are doing behind the scenes

• Easy ways to reboot your morning appetite and energy

• One action step to start tuning in to your body with compassion

💡 Biofeedback Boss Tip: Your body is always sending you signals—are you listening?

🧠 Nerdy Nutrition Nugget: How caffeine impacts your hunger hormone (and what to do about it)

💬 Value Compass: You deserve a morning that feels good—without the pressure of rules or perfection

🎧 Press play for a simple, science-backed pep talk to help you fuel your awesome mornings—on your terms.

💥 Ready to feel more energized and aligned with your body?
Head to the Well-Fueled Academy to grab a free resource or explore 1:1 coaching with me.

💌 Submit a question for the podcast here! 

Resources Mentioned:

• Learn more about the Empowered Eating Model™ and the Well-Fueled Academy.
• Connect with the Empowered Eating Team at The Well Collective.
• Free Empowered Eating Masterclass! 
• Connect with Jess @jessbrownrd or learn more about her at jessbrownrd.com

• Whether faith, family, or career is your top priority, strength and longevity are key to showing up fully.

• Creatine supports muscle health, energy, and long-term wellness—making it a game-changer for active women.

👀 Biofeedback Boss Tip: Recovery & Energy Levels

• If you feel wiped out after workouts or struggle with fatigue, your body might need an extra boost.

• Creatine restores energy levels and improves recovery so you’re not dragging through your day.

🧠 Nerdy Nutrition Nugget: The Science Behind Creatine

• Creatine fuels your body’s energy production, helping both muscles and brain function.

• A 2025 review from the Journal of the International Society of Sports Nutrition analyzed 245 studies on creatine—reinforcing its benefits for strength, endurance, and cognition.

• Key takeaways from the research:
  ✅ Creatine helps muscle performance & recovery, even without exercise.
  ✅ Timing doesn’t matter much—just take it daily for best results.

🧠 Creatine & Women’s Brain Health

• Memory & Focus: Fuels brain cells for sharper thinking, even under stress.

• Mental Fatigue: Can reduce brain fog and boost clarity.

• Mood & Stress Resilience: May help with mood regulation and emotional well-being.

🎧 Loved this episode? Don’t forget to subscribe & share with a friend who needs to hear this!

💌 Submit a question for the podcast here! 

Resources Mentioned:

• Learn more about the Empowered Eating Model™ and the Well-Fueled Academy.
• Connect with the Empowered Eating Team at The Well Collective.
• Free Empowered Eating Masterclass! 
• Free Biofeedback Boss Workshop! 
• Connect with Jess @jessbrownrd or learn more about her at jessbrownrd.com

Research Citations: 

Antonio J, Brown AF, Candow DG, Chilibeck PD, Ellery SJ, Forbes SC, Gualano B, Jagim AR, Kerksick C, Kreider RB, Ostojic SM, Rawson ES, Roberts MD, Roschel H, Smith-Ryan AE, Stout JR, Tarnopolsky MA, VanDusseldorp TA, Willoughby DS, Ziegenfuss TN. Part II. Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show? J Int Soc Sports Nutr. 2025 Dec;22(1):2441760. doi: 10.1080/15502783.2024.2441760. Epub 2024 Dec 25. PMID: 39720835; PMCID: PMC11703406.

Chen S, Ma X, Liu Y, Zhong Z, Wei C, Li M, Zhu X. Creatine Promotes Endometriosis by Inducing Ferroptosis Resistance via Suppression of PrP. Adv Sci (Weinh). 2024 Oct;11(38):e2403517. doi: 10.1002/advs.202403517. Epub 2024 Aug 9. PMID: 39119937; PMCID: PMC11481182.

Xu C, Bi S, Zhang W, Luo L. The effects of creatine supplementation on cognitive function in adults: a systematic review and meta-analysis. Front Nutr. 2024 Jul 12;11:1424972. doi: 10.3389/fnut.2024.1424972. Erratum in: Front Nutr. 2025 Feb 17;12:1570800. doi: 10.3389/fnut.2025.1570800. PMID: 39070254; PMCID: PMC11275561.

• My journey from food obsession to Empowered Eating and how it changed everything

• Why food freedom is possible—even if you've struggled in the past

• The power of biofeedback: what it is and how to use it

• How personalized nutrition helps you align with your body's needs

✨ Empowered Eating Pep Talk
When you know your worth, you recognize you deserve the same care you give others. Learning your body’s unique needs takes time, but it's worth it—because when you feel vibrant and strong, you can show up fully in your life.

💡 Biofeedback Boss Tip
Your body is always sending you signals! Common biofeedback clues:
⚡ Energy crashes after meals
🌙 Waking up at night? Could be a fuel issue
🥴 Bloating isn’t normal—gut imbalances matter!
👀 Case Study: How Toni used biofeedback + lab testing to fine-tune her nutrition & supplements (and saved $127/month on unnecessary ones!)

🧠 Nerdy Nutrition Nugget
Heart Rate Variability (HRV) is a key indicator of stress, recovery, and metabolic health. A 2020 study found that higher HRV supports workout recovery, metabolic flexibility, and reduces cravings. Want to assess your biofeedback? Track your Hunger, Energy, and Cravings (HEC) throughout the day!

🔥 Takeaway & Action Step:
Today’s challenge: Experiment with your HEC! Pay attention to when your hunger, energy, and cravings feel balanced—and when they don’t.

💬 Closing Encouragement
Your body is already giving you the answers. When you tune in and make intentional choices, you unlock your most energized self. Let’s ditch the diet trends and start listening to your body.

Resources Mentioned:

• Learn more about the Empowered Eating Model™ and the Well-Fueled Academy.
• Connect with the Empowered Eating Team at The Well Collective.
• Free Empowered Eating Masterclass! 
• Free Biofeedback Boss Workshop! 
• Connect with Jess @jessbrownrd or learn more about her at jessbrownrd.com

For the next four months, expect bite-sized nutrition pep talks through the lens of Empowered Eating—breaking down topics with science, biofeedback, and values-based decision-making. Got a nutrition question? Submit it through the link in the show notes!

With all the noise—from social media trends to Ozempic—it’s time to tune into YOUR body. And the best place to start? Biofeedback.

Your body constantly gives signals—hunger, energy, digestion, sleep, mood, cravings. Learning to listen helps you ditch diet rules and eat in a way that works for you.

Want to go deeper? In my practice, we now offer:
✅ Food Sensitivity Testing
✅ GI Mapping
✅ Vitamin D & Nutrition Blood Work
✅ DUTCH Hormone Testing
✅ Hair Mineral Analysis

Book an intake session to find the best option for you!

Studies confirm that intuitive eating improves long-term health, metabolism, and body weight regulation. Heart rate variability (HRV) research also shows that adjusting nutrition based on stress levels supports recovery and well-being.

The takeaway? Sustainable nutrition starts with connection—not control.

Pause—are you hungry right now? What are the physical signs? How do they change over time? This is step one in learning to trust your body again. Try setting a goal based on hunger cues, meal timing, or portion sizes this week!

💌 Submit a question for the podcast here! 

Resources Mentioned:

• Learn more about the Empowered Eating Model™ and the Well-Fueled Academy.
• Connect with the Empowered Eating Team at The Well Collective.
• Free Empowered Eating Masterclass! 
• Free Biofeedback Boss Workshop! 
• Connect with Jess @jessbrownrd or learn more about her at jessbrownrd.com

Thanks for being here, sister! Until next time—cheers and happy eating! 🥂✨

✅ Why sulforaphane is your liver’s BFF (hello, natural detox!)
✅ How cruciferous veggies support estrogen balance for hormone health
✅ The fiber factor—better digestion, lower cholesterol, and fewer cravings
✅ Easy (and delicious!) ways to make greens taste amazing

Ready to level up your greens? Challenge: Add one extra serving this week—roast ‘em, blend ‘em, or sauté ‘em! Tag me @jessbrownrd and share your fave way to eat them!

🎧 Listen now & fuel your awesome!

Resources:

• Learn more about the Empowered Eating Model™ and the Well-Fueled Academy.
• Connect with the Empowered Eating Team at The Well Collective.
• Free Empowered Eating Masterclass! 
• Free Biofeedback Boss Workshop! 
• Connect with Jess @jessbrownrd or learn more about her at jessbrownrd.com

💡 Key Takeaways:
✅ The Go-Bag essentials for effortless travel nutrition
✅ The Adventure Fuel Rule: balancing nourishment with indulgence
✅ How to avoid the airport/gas station trap while still enjoying treats
✅ Why hydration & digestion are your travel superpowers
✅ The mindset shift that keeps food fun and guilt-free

🎧 Tune in for real-life coaching and actionable tips you can use on your next trip!

🔗 Meet Mike Gordon:
Mike Gordon is a Christian speaker dedicated to helping individuals push their limits and unlock their full potential. With an adventurous spirit, Mike seeks to spread the good news through the lens of humor and fun. Learn more about supporting his ministry here! 

🌎 Connect with Mike:

• Website: mike-gordon.ca
• Instagram: @mikexgordon

Let me know if this aligns with your vision or if you'd like any adjustments! 😊

What You’ll Learn:
✅ The sneaky triggers driving your overeating (and how to spot them)
✅ Why restriction fuels the problem—and what to do instead
✅ How to make simple shifts that reduce cravings without feeling deprived
✅ The key mindset shift that changes everything
✅ Practical strategies you can start using tonight

Listen now and take back control—without the guilt!

Resources Mentioned:

• Learn more about the Empowered Eating Model™ and the Well-Fueled Academy.
• Free Empowered Eating Masterclass! 
• Connect with Jess @jessbrownrd or learn more about her at jessbrownrd.com

Tune in as we:

✅ Unpack why black-and-white thinking keeps you stuck
✅ Reframe your mindset for food freedom
✅ Share practical tools to ditch the extremes and find your awesome middle ground

No more food guilt. No more rigid rules. Just a healthier, more empowered relationship with food. Let’s do this!

🎧 Hit play now and fuel your awesome!

Resources Mentioned:

• Learn more about the Empowered Eating Model™ and the Well-Fueled Academy.
• Free Empowered Eating Masterclass! 
• Connect with Jess @jessbrownrd or learn more about her at jessbrownrd.com

✨ Episode Highlights:
Aging is inevitable, but how we age? That’s where we have some control. In this episode, my husband joins me to dive into what’s normal, what we can influence, and how to embrace longevity while staying strong, energized, and confident.

💡 What You’ll Learn:
✔️ The natural changes that happen as we age (metabolism, muscle, skin, and more).
✔️ The non-negotiables for longevity—muscle retention, metabolic health, brain function, and beyond.
✔️ How our approach to fitness and nutrition shifts over time.
✔️ Navigating body image and health in relationships.

🧠 Quick Fact: A 2022 study in The American Journal of Clinical Nutrition found that higher omega-3 intake (especially DHA) is linked to better cognitive function and slower decline in aging adults.

💬 Let’s Talk! What’s one thing you’re prioritizing for your health this year? Drop it in the comments or tag me on social!

🔗 Links & Resources:

• Connect with me on IG: @jessbrownrd
• Learn more about Empowered Eating

#EmpoweredEating #Longevity #FuelYourAwesome #NutritionForLife

In this episode, we dive into the reality of what the next generation is experiencing when it comes to body image. With social media, comparison culture, and ever-changing beauty standards, young people today are facing more pressure than ever. How is this shaping their relationship with food, movement, and self-worth? And more importantly—how can we empower them to build resilience in the face of it all?

We’ll explore the challenges, the shifting narratives, and the ways we can show up to support the next generation in developing a healthier, more empowered perspective on their bodies. 

💡 Stay connected & be the first to know about our non-profit launch! Follow @the_empowermentproject_nm for updates, resources, and ways to get involved. You can check out what we are up to here! 

🎧 Tune in, share with a friend, and let’s start changing the conversation.

#ForTheLoveOfResilience #TheEmpowermentProject #BodyImageMatters #EmpowerTheNextGen #StrongBodiesStrongMinds #SelfWorth #YouthEmpowerment

💡 What We Cover in This Episode:
✔ The biggest misconceptions about sports nutrition
✔ How to fuel before, during, and after workouts
✔ How to spot nutrition misinformation online

Whether you're an athlete, a weekend warrior, or just looking to optimize your energy, this episode is packed with practical, science-backed tips to help you make informed choices.

 Let’s Connect!
Want personalized guidance on your nutrition journey? Let’s chat! Book a free discovery call to explore how we can support your goals.

Recommended: Learn More About LNMT
As discussed in the podcast- I am a big fan of LNMT —a trusted source for electrolytes! 

 If you loved this episode, don’t forget to subscribe, share, and leave a review—it helps us keep bringing you valuable conversations!

In this episode of The Fuel Your Awesome Show, we’re thrilled to dive into the world of pelvic floor health and its surprising connections to gut health. Dr. Desiree Cassell, PT, DPT, owner of The Balanced Momtality Women’s Health and Wellness, joins us to share her expert knowledge on balancing pelvic floor health, managing common issues like constipation, and empowering women to live their healthiest, most balanced mom-life.

We’ll discuss how the pelvic floor affects the gut, signs and symptoms of pelvic floor-related gut issues, and practical tips to reduce constipation while avoiding other complications. Plus, Dr. Cassell shares her favorite way to fuel her awesome!

Guest Information

• Name: Dr. Desiree Cassell, PT, DPT
• Email: ptdes@balancedmomtality.com
• Business: The Balanced Momtality Women’s Health and Wellness, LLC
• Phone: 505-803-2142

Topics Covered in This Episode

1. What is the Pelvic Floor?

   • A crash course on the pelvic floor and its role in gut health.
   • Understanding the connection between the pelvic floor and common issues like constipation.

2. Signs Your Gut Issues Might Be Pelvic Floor-Related

   • Symptoms that point to a pelvic floor connection, such as pelvic pressure, straining, or persistent bloating.

3. Tips to Improve Pelvic Floor Health and Manage Constipation

   • Actionable strategies to strengthen your pelvic floor, improve digestion, and manage bowel health.
   • Nutritional advice to support both your pelvic floor and overall wellness.

4. Avoiding Further Complications

   • How to prevent making conditions like constipation, hemorrhoids, and incontinence worse.
   • Simple lifestyle adjustments to support long-term pelvic health.

5. Fueling Your Awesome

   • Dr. Desiree Cassell shares her personal strategies for staying fueled—physically and metaphorically—as a busy mom and women’s health expert.

Resources Mentioned:

• Learn more about the Empowered Eating Model™ and the Well-Fueled Academy.
• Free Empowered Eating Masterclass! 
• Connect with Jess @jessbrownrd or learn more about her at jessbrownrd.com

Connect with Dr. Cassell

• Visit her website: The Balanced Momtality Women’s Health and Wellness
• Email: ptdes@balancedmomtality.com
• Phone: 505-803-2142

Tune in to this fun, informative episode to take control of your pelvic health, boost your gut wellness, and fuel your awesome life!

I’m thrilled to be joined by Dr. David Wiss, a leading expert in food addiction research, nutrition, and eating disorder recovery. Together, we tackle some of the big questions that health professionals and parents alike are asking:

• Are UPFs really as harmful as they’re being portrayed?
• How does the “All Foods Fit” model evolve in light of what we now know about UPFs?
• What role do systemic and legal actions, like the first major lawsuit against UPF companies, play in this conversation?

Whether you’re a dietitian, a parent, or someone just trying to make healthier choices in a world dominated by processed options, this episode offers practical takeaways and profound insights.

Tune in for this deep dive into nutrition, neuroscience, and systemic change. Don’t forget to subscribe, leave a review, and share your thoughts on today’s discussion!

Guest Resources:
Connect with Dr. Wiss @drdavidwiss or at drdavidwiss.com

Check out his private practice Nutrition in Recovery and his App Wise Mind Nutrition. 

Resources Mentioned:

• Learn more about the Empowered Eating Model™ and the Well-Fueled Academy.
• Free Empowered Eating Masterclass! 
• Connect with Jess @jessbrownrd or learn more about her at jessbrownrd.com

Episode Summary:
Have you ever wondered how your gut affects everything from your mood to your immune system? In this episode, we explore the fascinating connection between gut health and overall wellness. Backed by cutting-edge science and practical strategies, we'll teach you how to optimize your microbiome, boost your energy, and, quite literally, get your crap together.

What You'll Learn in This Episode:

1. Why Gut Health Matters

• The gut's role in digestion, nutrient absorption, immune support, and even mental health through the gut-brain connection.
• A deep dive into how gut bacteria impact inflammation, neurotransmitter production (like serotonin), and overall cognitive function.

2. The Twinkie Defense and the Gut-Mood Connection

• Learn about a legal case that sparked conversations about the powerful link between nutrition and behavior.
• How nutrition shapes our emotions and decision-making.

3. Nutrition’s Role in Gut Health

• The best foods to nourish your microbiome, including prebiotics, probiotics, and fiber-rich options.
• Common gut-damaging culprits, from processed foods to excessive alcohol, and how to avoid them.

4. Tools to Evaluate and Optimize Gut Health

• The Bristol Stool Chart: A simple, at-home guide to understand what your stool says about your health.
• Food sensitivity testing and GI mapping for personalized insights (and why you need an expert to interpret results).

5. Practical Steps to Build a Gut Health Plan

• Easy, actionable tips to improve your gut health today, from “eating the rainbow” to stress management.
• Why working with a dietitian can save you from the overwhelm of trial and error.

Join the Gut Health Revolution!

Resources Mentioned:

• Learn more about the Empowered Eating Model™ and the Well-Fueled Academy.
• Free Empowered Eating Masterclass! 
• Connect with Jess @jessbrownrd or learn more about her at jessbrownrd.com

Resources Mentioned:

• Bristol Stool Chart Overview
• Book a session to learn more about taking your own Food Sensitivity or GI MAP test.

Resources:

• Learn more about the Empowered Eating Model™ and the Well-Fueled Academy.
• Connect with the Empowered Eating Team at The Well Collective.
• Free Empowered Eating Masterclass! 
• Free Biofeedback Boss Workshop! 
• Connect with Jess @jessbrownrd or learn more about her at jessbrownrd.com

• The key differences between discipline and rigidity—and why it matters.
• Strategies to embrace discomfort as a tool for growth, not a trigger.
• 3 actionable insights to implement discipline that adapts to you.

1. What Is Discipline, Really?

   • My husband shares how discipline has evolved for him over the years and how it shapes his life today.
   • We explore how his “secret sauce” balances structure with flexibility for sustainable success.

2. When Discipline Turns to Rigidity

   • How to spot the warning signs of rigidity and pivot back to values-driven choices.
   • My personal story of overcoming rigid patterns rooted in perfectionism and fear.

3. Leaning Into Discomfort Without Losing Yourself

   • Freedom often means embracing discomfort.
   • Learn how discipline can be healing for those with past struggles, such as disordered eating.

By the end of this episode, you’ll walk away with these three tools to redefine discipline:

1. Start Small: Build trust in yourself with manageable, value-driven goals.
2. Mindset Check: Ensure your focus is growth-based, not fear-based.
3. Flexibility Is Key: Progress doesn’t require perfection—be kind to yourself as you adapt.

Let’s make this the year you find your Flex Factor—discipline rooted in values and adaptability! Tune in for powerful insights and practical strategies to start your journey today.

Resources Mentioned:

• Learn more about the Empowered Eating Model™ and the Well-Fueled Academy.
• Connect with the Empowered Eating Team at The Well Collective.
• Free Empowered Eating Masterclass! 
• Free Biofeedback Boss Workshop! 
• Connect with Jess @jessbrownrd or learn more about her at jessbrownred.com

What You’ll Learn in This Episode:

• The State of Eating in 2024: How new eras like Ozempic and other TikTok have reshaped the weight-loss landscape—and why they’re not the ultimate solution.
• The Problem with Diet Culture: Why a $72 billion industry has left us feeling more lost and frustrated than ever, and the toll it takes on both our physical and mental well-being.
• Empowered Eating Model™: Discover a fresh approach that focuses on biofeedback, nutrition science, and value-driven health goals to create a foundation for long-term wellness.
• Mindset Shifts for 2024: How to move from focusing on weight and quick fixes to building habits that align with your unique goals and values.

Actionable Takeaways:

1. Reflect on Your Health Goals: Define what health means to you beyond weight loss.
2. Declutter for a Fresh Start: Clean out your kitchen, closet, or anything else that feels overwhelming.
3. Listen to Your Body: Journal your hunger levels, energy, and mood for one week, and make one intentional food or movement change based on your observations.

Why It Matters:
Empowered Eating offers freedom from food-related anxiety, improved energy, better relationships, and more joy in daily life. For me, aligning health with faith is a way to honor God’s creation and serve others with purpose.

Resources Mentioned:

• Learn more about the Empowered Eating Model™ and the Well-Fueled Academy.
• Connect with the Empowered Eating Team at The Well Collective.
• Free Empowered Eating Masterclass! 
• Free Biofeedback Boss Workshop! 
• Connect with Jess @jessbrownrd or learn more about her at jessbrownred.com

Connect & Share:

• Subscribe to the podcast and leave a review!
• Share this episode with someone who’s ready to embrace a new way of eating well.

The holidays naturally bring a rhythm of rest and indulgence, which often means letting go of healthy habits. That’s why, come January, many of us are craving a fresh start. In today’s episode, I want to create space for you to reflect on 2024. I’ll share some personal lessons and wins from this year, and I’ll invite you to do the same. From this place of reflection, we can begin to envision what we want for 2025.

When I work with clients, I always start follow-ups by asking them to share two things that are working and one thing that isn’t. Why? Because our brains are wired to focus on the negative. Research shows celebrating progress strengthens habits—this isn’t about ignoring challenges but valuing both sides of the coin.

My biggest win of 2024: Improving my sleep! For over two years, I struggled with insomnia. Here’s how I overcame it:

1. Living in alignment with my values.

2. Using biofeedback to understand my body’s mineral balance. For example, I learned that my sodium-magnesium imbalance was contributing to my sleep issues. Through a hair tissue mineral analysis, I discovered:

   • Sodium indirectly affects magnesium absorption through electrolyte balance.

   • Proper gut motility (supported by adequate sodium levels) impacts magnesium absorption.

   • Rehydration therapy optimized conditions for mineral uptake.

Client wins worth celebrating:

• Deepening my faith, which transformed my relationship with alcohol.

• Letting go of macro-counting and intuitively building meals.

• Shifting from perfectionism to creating sustainable health patterns.

Take a moment to think about your health-related wins from this year. What are you proud of?

An empowered mindset thrives on a “win or learn” approach. Growth happens when we lean into challenges. Here’s one of mine:

Leaving my 9-to-5. This year, I transitioned to a more flexible work life, which meant my structured routine disappeared. With my husband’s unpredictable law enforcement schedule and my kids’ activities, consistency flew out the window. My lesson? Focus on rhythms, not rigid schedules.

Here’s how this looks in practice:

• On days my husband leaves for work at 6 a.m. (my usual workout time), I adjust by walking the dog, hopping on the bike early, or prioritizing higher-intensity workouts later in the week.

• Following the “Exercise is Medicine” guidelines (30-60 minutes of exercise 3-5 days per week), I shifted from “CrossFit or nothing” to prioritizing movement in various forms.

Reflection Questions:

• What rhythms served you well this year?

• What didn’t align with your goals?

Gratitude is the key to growth. It’s about celebrating progress over perfection and recognizing that small, consistent actions lead to lasting change.

What does it mean to be your healthiest self? Health isn’t just about physical fitness. It includes mental clarity, emotional resilience, and living in alignment with your values. Using the Empowered Eating Method, we’ll move beyond discipline and rigidity to create sustainable, life-giving habits.

Creating Rhythms, Not Resolutions Resolutions often fail because they’re too rigid. Instead, focus on habits. For example:

• Replace “I’ll lose 20 pounds” with “I’ll add a vegetable to every meal.”

Put Yourself in Growth-Oriented Spaces Surround yourself with people who think the way you want to think. Growth is uncomfortable but transformative—whether in business, health, or personal life.

Call to Action:

• Subscribe, rate, and review the podcast! 

• Join the waitlist for The Well-Fueled Academy to get the first details and discount prices! 

• Stay tuned for more empowering episodes in 2025!

Let’s make 2025 our healthiest year yet—together!

1. Essential Nutrients for Aging Gracefully

   • Why antioxidants are your secret weapon against oxidative stress.
   • The role of omega-3 fatty acids in keeping your brain thriving.
   • How vitamins D and K2 support strong bones and healthy calcium balance.

2. Powerhouse Foods That Promote Longevity

   • The top foods to include in your diet, from colorful berries to omega-rich fish.
   • Why protein is a non-negotiable for preserving muscle as you age.

3. Longevity-Boosting Eating Patterns

   • Insights from the world’s longest-living populations and their dietary habits.
   • How meal timing and balanced eating can help optimize your health span.

4. Simple Lifestyle Hacks for Anti-Aging Success

   • The underrated importance of hydration for vibrant skin and energy.
   • Gut health’s surprising role in slowing the aging process.

•  How to use food as a tool to fight inflammation and oxidative damage.
• My favorite anti-aging snacks and meal ideas.
• The best supplements to consider for longevity—always tailored to your unique needs.

Nutrition can feel overwhelming, but you don’t have to figure it all out on your own. If you’re ready to take control of your health and build habits that serve you now and decades from now, I’d love to help!

💌 Let’s Work Together!

• Schedule a 1:1 nutrition coaching session with me, Jessika Brown.

  I would love to get to know you! Learn more here! 

• Check out my personalized Empowered Eating Method™, designed to align biofeedback, nutrition science, and your personal values.

• Instagram: @JessikaBrownRD
• Email: hello@jessbrownrd.com
• Don’t forget to subscribe to the podcast and leave a review—it helps more awesome women like you find this show!

Thanks for tuning in to this week’s episode of the Fuel Her Awesome Podcast! Here’s to fueling your body and living the vibrant, empowered life you deserve. Until next time, stay awesome!

In this conversation, Beth explains how your Enneagram type can offer insights into your relationship with food, wellness, and self-care. If you've ever felt at odds with your eating habits or struggled to understand why certain patterns repeat, this episode is for you. Beth shares her wisdom on how the Enneagram can reveal false beliefs, support growth, and ultimately fuel your journey to better health.

Key Points Covered in the Episode:

1. What is the Enneagram? - Beth offers a crash course on the Enneagram, how it differs from other personality tools, and why it's a powerful guide to self-discovery.
2. The Enneagram and Eating Styles - Discover how each Enneagram type has unique motivations, fears, and tendencies that influence eating habits and food choices.
3. False Messages and Wellness - Beth shares the common "false messages" each Enneagram type might face that can hold them back from achieving optimal wellness.
4. Growth and Overall Wellness - Practical tips for using your Enneagram insights to make healthier choices, strengthen relationships, and embrace self-compassion.
5. Fueling Your Awesome - To close, Beth reveals her personal practices for staying energized, inspired, and empowered, leaving listeners with ideas to fuel their own awesome!

Connect with Beth @yourenneagramcoach or take her FREE Enneagram assessment here! 

• The Truth About Protein Quality: What makes one protein powder better than another? We discuss what to look for in terms of sourcing, processing, and ingredient quality.
• The Influence of Money on Product Integrity: How does the drive for profit impact the ingredients and quality of protein powders? Are you paying for quality, or just a brand name?
• Seed Oils in Protein Products: Seed oils are a controversial ingredient in many processed foods, including protein powders. We explore why they’re used and whether you should be concerned.
• Additives and Fillers: Beyond seed oils, we discuss common fillers, sweeteners, and preservatives that may sneak into your protein powder.
• Questions to Ask About Your Protein Powder: We provide actionable tips on how to assess the protein powders you’re using and what red flags to watch for on labels.

• [02:35] Understanding the basics of protein sourcing and why not all protein powders are created equal.
• [10:15] The hidden impact of money on ingredient selection—are some companies compromising quality for profit?
• [15:50] Seed oils in protein powders: How they affect the product and your health.
• [22:05] Practical tips for choosing the best protein powder for your goals.

Learn more about Polar Joe here!

Follow us on Instagram @jessbrownrd and @polarjoeco for more tips and behind-the-scenes content from this episode. Have questions or feedback for Darcy? Email him at darcy@grupponutrition.com!

So today, I have Ellen Wermter who is a sleep expert with the Better Sleep Council. Ellen understands the picture perfect world of sleep is not something that is accessible to everyone and she communicates the science of optimal sleep with such grace. Grab a piece of paper and a pen and get ready for some action tips to improve your quality of sleep.

Connect with Ellen Wermter:

Better Sleep Council

Struggling with sleep? Book a discovery call with Jess to learn nutritional strategies for better sleep.

Cheers and Happy Eating! 

Jess 

In this insightful episode, we sit down with Dr. Charlotte Markey, a leading expert in body image research. With nearly three decades of experience, Charlotte shares her wisdom on the importance of cultivating a positive body image across the lifespan. Join us as we explore how societal pressures, developmental stages, and personal experiences shape our perceptions of beauty and self-worth.

In This Episode, You'll Learn:

• The evolution of body image from childhood to adulthood
• Common challenges faced at different life stages
• Practical tips for fostering a positive body image in yourself and others
• The impact of social media on body image perceptions
• How to support tweens and teens in navigating their body image concerns

To learn more about Dr. Markey and her work, visit her website at www.CharlotteMarkey.com or connect with her on social media:

• Facebook: Dr. Charlotte Markey
• TikTok: @charmarkey
• Instagram: @char_markey

Cheers and Happy Eating! 

Jess 

In this episode, we’re going to explore some simple yet powerful ways to refresh your wardrobe and your nutrition as we head into the final stretch of the year. Why should spring cleaning get all the attention? Let's give fall its own version of a refresh!

Join the 30-Day Empowered Eating Bootcamp! This month only you can get a FREE Closet Refresh with Nicole Russo! 

What You'll Learn in This Episode:

• Fashion Hacks for Fall: Learn how to transition your wardrobe into fall with timeless pieces and simple style tips. Whether you're dressing for cooler weather or just pretending it's chilly out, these ideas will have you looking chic all season long.
• Food Hacks to Power Through the Year: We’ll also dive into practical nutrition tips to fuel your energy and keep you feeling your best. From fall flavors to simple meal planning ideas, I’ll show you how to maintain balance and stay on track.

Call to Action: Ready to finish the year strong? Don’t miss out on my 30-Day Empowered Eating Bootcamp, on sale this month only! Plus, anyone who signs up by the end of September will get a FREE nutrition consult with Nicole Russo. It’s the perfect opportunity to refresh your habits and get personalized support as you head into the holiday season.

Join now and take advantage of this special offer!

Links & Resources:

• Join the 30-Day Empowered Eating Bootcamp
• Follow me on @jessbrownrd and Nicole @_letsgetyou
• Check out my website for more tips and resources to Fuel Your Awesome
• Tune into that last episode with Nicole Russo here! 

Subscribe & Review: If you enjoyed this episode, be sure to subscribe to the podcast and leave a review! Your feedback helps the show grow and reach more people.

Tune in and let's kick off fall with style and energy! 

Cheers, and happy eating! 

Jess

Join us as we dive into a thought-provoking conversation with Tammy Beasley, an expert in the field of nutrition and eating disorders. Tammy shares her insights on the role of shame, the relevance of the polyvagal theory, and the transformative power of self-compassion in the journey towards healing.

This episode is packed with practical strategies and hopeful guidance for anyone looking to improve their relationship with food or help their clients do the same.

Today's episode is made possible by Polar Joe! Check out their goods here and don't forget to enter "Fuelherawesome" for 10% off. 

Topics Covered:

1. Relational Intimacy and Food: Discover why Tammy views a ruptured relationship with food as a relational intimacy disorder and why a trauma-informed approach is essential for healing.

2. Understanding Shame: Learn about the role of shame in our relationship with food and our bodies, and how it can perpetuate negative cycles. Tammy shares actionable strategies for breaking free from shame and cultivating a healthier self-image.

3. Practicing Self-Compassion: We often hear about self-compassion, but how do we actually practice it in our daily lives? Tammy provides practical steps and exercises for cultivating self-compassion, which is crucial for healing our relationship with food.

4. Being a 'Holder of Hope': Explore what it means to be a 'Holder of Hope' in the context of healing from a ruptured relationship with food. Tammy offers guidance on how practitioners can embody this concept to support their clients effectively.

5. Fueling Your Awesome: We close the episode with a unique perspective from Tammy on how she likes to "fuel her awesome"—both metaphorically and literally.

Key Takeaways:

• Understanding the depth of our relationship with food and recognizing it as a form of relational intimacy can be a powerful tool for healing.
• Shame often drives negative cycles in our relationship with food; addressing it with self-compassion can break these cycles.
• The polyvagal theory provides a framework for understanding our emotional responses to food, offering a new lens for healing.
• Self-compassion is not just a concept but a daily practice that can significantly impact our well-being and our relationship with food.
• Holding hope for ourselves and our clients is a fundamental part of the healing journey.

Connect with Tammy Beasley:

• Connect with Tammy @Tammybeasrd

Tune in to this enlightening episode to gain a fresh perspective on healing your relationship with food, and find out how you can be a 'Holder of Hope' for yourself and others!

Welcome to the Empowered Eating series! In the next four episodes we are going to dive into the complex and often conflicting messages surrounding diet and fitness. From the rise of diet culture in the 20th century to the current popularity of intuitive eating, we explore how these extremes can influence our relationship with food and our bodies.

Key Points:

1. Diet Culture:

   • Rooted in the idea that certain foods are "good" or "bad."
   • Emphasizes the "thin ideal," promoting thinness as the ultimate goal.
   • Can lead to obsessive behavior and an unhealthy focus on appearance over well-being.

2. Intuitive Eating (IE):

   • Encourages individuals to trust their bodies and eat according to internal cues.
   • Values all foods equally, aiming to remove guilt and restriction from eating.
   • While effective in reducing food-related obsession, it can lack clear nutritional guidance.

3. The Middle Path - Empowered Eating:

   • Combines the best of nutrition science with intuitive principles.
   • Focuses on health and well-being rather than appearance.
   • Encourages a balanced approach where food is enjoyed but not used as a primary coping mechanism.

Hey there! 🌟 If you resonated with today's discussion on empowered eating and want to continue exploring how to create a healthier relationship with food and your body, I'd love to invite you to join our Empowered Era Group. This community is all about supporting each other on the journey to balanced, empowered eating—without the stress of diet culture or the confusion of conflicting advice.

In the group, you'll find:

• Exclusive Content: In-depth discussions, tips, and resources to help you on your journey.
• Supportive Community: Connect with others who are on the same path, share experiences, and get advice.
• Live Q&A Sessions: Get your questions answered in real-time and learn from experts in nutrition and wellness.

Ready to join us? Apply here become part of a community that’s all about thriving—not just surviving!

Let’s empower each other to live our healthiest, most balanced lives. 💪

Welcome to the Empowered Eating series! In the next four episodes we are going to dive into the complex and often conflicting messages surrounding diet and fitness. From the rise of diet culture in the 20th century to the current popularity of intuitive eating, we explore how these extremes can influence our relationship with food and our bodies.

Key Points:

1. Diet Culture:

   • Rooted in the idea that certain foods are "good" or "bad."
   • Emphasizes the "thin ideal," promoting thinness as the ultimate goal.
   • Can lead to obsessive behavior and an unhealthy focus on appearance over well-being.

2. Intuitive Eating (IE):

   • Encourages individuals to trust their bodies and eat according to internal cues.
   • Values all foods equally, aiming to remove guilt and restriction from eating.
   • While effective in reducing food-related obsession, it can lack clear nutritional guidance.

3. The Middle Path - Empowered Eating:

   • Combines the best of nutrition science with intuitive principles.
   • Focuses on health and well-being rather than appearance.
   • Encourages a balanced approach where food is enjoyed but not used as a primary coping mechanism.

Hey there! 🌟 If you resonated with today's discussion on empowered eating and want to continue exploring how to create a healthier relationship with food and your body, I'd love to invite you to join our Empowered Era Group. This community is all about supporting each other on the journey to balanced, empowered eating—without the stress of diet culture or the confusion of conflicting advice.

In the group, you'll find:

• Exclusive Content: In-depth discussions, tips, and resources to help you on your journey.
• Supportive Community: Connect with others who are on the same path, share experiences, and get advice.
• Live Q&A Sessions: Get your questions answered in real-time and learn from experts in nutrition and wellness.

Ready to join us? Apply here become part of a community that’s all about thriving—not just surviving!

Let’s empower each other to live our healthiest, most balanced lives. 💪

1. Reduce Extreme Thinking

• Move away from rigid categories of "good" and "bad" foods.
• Understand that while some foods may be healthier than others, viewing nutrition in black-and-white terms can create unnecessary anxiety.

2. Learn About Nutrition Without Perfection

• Educate yourself on nutrition, but remember—no one eats perfectly all the time.
• Focus on balanced and sustainable eating rather than striving for perfection.

3. Listen to Your Body

• Practice eating when you’re hungry and stopping when you’re full.
• If you’ve been going long periods without eating and then bingeing, aim to eat regularly every 3-4 hours.
• Start noticing your fullness cues and honor them by stopping when you feel satisfied.

4. Practice Mindful Eating

• Slow down and savor your food. Be aware of how it tastes and feels in your mouth.
• Enjoy the experience of eating without distractions—just be present with your meal.

5. Embrace Self-Compassion

• Your worth as a person isn’t tied to perfect nutrition or having the "ideal" body.
• Show yourself kindness and compassion, especially when you feel like you’ve fallen short.

6. Identify Moderate Eating Behaviors

• Moderate eating means flexibility, not rigidity. If finding balance is challenging, consider seeking help from a dietitian or therapist.
• Professionals can assist you in defining what moderate, healthy eating looks like for you.

7. Focus on Whole Foods, But Enjoy Your Favorites

• Prioritize whole foods that are close to their natural state—like whole grain bread over highly refined options.
• However, it’s important to leave room for treats and your favorite foods too. Unless medically advised, there’s no need to cut out entire food groups.

Thank you for tuning in! Finding balance with food doesn’t have to mean swinging between extremes. By incorporating these tips, you can develop a healthier, more relaxed approach to eating.

If you found this episode helpful, please share it with someone who might benefit from it. And as always, I’d love to hear your thoughts and experiences—connect with me on @jessbrownrd.

Next Episode Teaser: Healthy Without the Hurt: How to Stop Bullying Yourself into Being Healthy

🥗 #EmpoweredEra #BalancedLiving #HealthyMindset

In this series, we dive into the complex and often conflicting messages surrounding diet and fitness. From the rise of diet culture in the 20th century to the current popularity of intuitive eating, we explore how these extremes can influence our relationship with food and our bodies.

Key Points:

1. Diet Culture:

   • Rooted in the idea that certain foods are "good" or "bad."
   • Emphasizes the "thin ideal," promoting thinness as the ultimate goal.
   • Can lead to obsessive behavior and an unhealthy focus on appearance over well-being.

2. Intuitive Eating (IE):

   • Encourages individuals to trust their bodies and eat according to internal cues.
   • Values all foods equally, aiming to remove guilt and restriction from eating.
   • While effective in reducing food-related obsession, it can lack clear nutritional guidance.

3. The Middle Path - Empowered Eating:

   • Combines the best of nutrition science with intuitive principles.
   • Focuses on health and well-being rather than appearance.
   • Encourages a balanced approach where food is enjoyed but not used as a primary coping mechanism.

In this episode, we explore the critical difference between empowered exercise and obsessive exercise. Understanding these distinctions is key to developing a healthy relationship with movement, ensuring that fitness enhances your life rather than controls it.

Signs of Obsessive Exercise:

1. Rigidity: Strictly adhering to a workout plan, even in the face of illness, injury, or significant life events.
2. Anxiety: Feeling intense anxiety or distress if unable to follow the exercise plan exactly as intended.
3. Excessive Exercise: Engaging in extreme amounts of exercise without allowing for necessary recovery periods or off-seasons.
4. Ignoring Advice: Disregarding medical advice or concerns from coaches or loved ones about overexertion.
5. Frequent Injuries: Suffering from recurring injuries that do not heal properly due to insufficient rest.
6. Hormonal Imbalance: Experiencing problematic hormone changes that affect sleep and other aspects of health.

Signs of Empowered Exercise:

1. Flexibility: Adjusting the exercise plan when necessary due to life events, illness, injuries, or psychological burnout.
2. Calmness: Maintaining composure when workouts are missed, understanding that rest is just as vital as movement, and recognizing that consistency is more important than rigidity.
3. Balanced Plan: Following a balanced exercise plan that allows for ample rest and recovery, including off-seasons when needed.
4. Heeding Advice: Listening to and following medical advice as well as input from coaches or loved ones regarding the need to slow down.
5. Injury Recovery: Allowing injuries adequate time to heal, prioritizing long-term health over short-term gains.
6. Healthy Hormones: Maintaining healthy hormone levels with no negative impacts on sleep or overall health.

Apply for the Empowered Eating Coaching Program! 

Join the Conversation!! We’d love to hear your thoughts on this topic! Join our Empowered Era Group Coaching where we discuss how to cultivate a balanced and empowered approach to health and fitness. Click the link in the bio to connect with a supportive community that's all about thriving, not just surviving. 💪🌟 #EmpoweredExercise #HealthyLiving #BalanceInFitness

Welcome to the Empowered Eating series! In the next four episodes we are going to dive into the complex and often conflicting messages surrounding diet and fitness. From the rise of diet culture in the 20th century to the current popularity of intuitive eating, we explore how these extremes can influence our relationship with food and our bodies.

Key Points:

1. Diet Culture:

   • Rooted in the idea that certain foods are "good" or "bad."
   • Emphasizes the "thin ideal," promoting thinness as the ultimate goal.
   • Can lead to obsessive behavior and an unhealthy focus on appearance over well-being.

2. Intuitive Eating (IE):

   • Encourages individuals to trust their bodies and eat according to internal cues.
   • Values all foods equally, aiming to remove guilt and restriction from eating.
   • While effective in reducing food-related obsession, it can lack clear nutritional guidance.

3. The Middle Path - Empowered Eating:

   • Combines the best of nutrition science with intuitive principles.
   • Focuses on health and well-being rather than appearance.
   • Encourages a balanced approach where food is enjoyed but not used as a primary coping mechanism.

In today's episode we unpack 3 signs you're an Empowered Eater:

1. Flexibility with Food: You have a strong understanding of nutrition without obsessing over it, allowing for flexibility in your diet.
2. Stable Biomarkers: Your weight and health markers, like cholesterol, remain stable, and you avoid extreme weight fluctuations.
3. Healthy Coping Mechanisms: While you enjoy food, it's not your primary way of coping with emotions. You have a variety of other coping strategies.

Conclusion: Empowered eating offers a balanced approach that prioritizes health and self-awareness without falling into the traps of diet culture or the extremes of intuitive eating.

Hey there! 🌟 If you resonated with today's discussion on empowered eating and want to continue exploring how to create a healthier relationship with food and your body, I'd love to invite you to join our Empowered Era Group. This community is all about supporting each other on the journey to balanced, empowered eating—without the stress of diet culture or the confusion of conflicting advice.

In the group, you'll find:

• Exclusive Content: In-depth discussions, tips, and resources to help you on your journey.
• Supportive Community: Connect with others who are on the same path, share experiences, and get advice.
• Live Q&A Sessions: Get your questions answered in real-time and learn from experts in nutrition and wellness.

Ready to join us? Apply here become part of a community that’s all about thriving—not just surviving!

Let’s empower each other to live our healthiest, most balanced lives. 💪

🥗 #EmpoweredEra #BalancedLiving #HealthyMindset

Our body has a story. Our body has been through so much in this life. Life is real, life is hard, life is beautiful - but to think that we can go through life without our body ever changing is simply unrealistic. I know, as you listen in on this conversation with Katlyn today, you will end it feeling a little bit more grace and understanding for yourself and the current body you are living in. So grab some tissues and get ready to dive into today's episode.

Connect with Katlyn Scharper:

Listen to the Desert Stories Podcast

Read the Desert Rose Blog

Find her on Instagram @katlynscharper

Want to learn more about empowered eating?

If you are struggling with returning to nutrition after loss, book a free discovery call with Jess or check out the FREE Empowered Eating Masterclass.

Today, we'll be discussing body image as Bob shares how we can shift the mirror away from how we look, onto how we are influencing the lives around us, which is in such alignment with our message. Tune in as we dive into how to view body image and self-worth from the lens of love. I know Bob's wisdom will encourage and inspire you in so many ways. 

Subscribe & Leave a Review: Don't forget to subscribe to our podcast and leave a review if you enjoyed this episode! Your feedback helps us continue to bring you inspiring content.

Connect with Bob Goff:

https://www.bobgoff.com

Want to learn more about empowered eating?

Connect with Jess on a free discovery call or check out the FREE Empowered Eating Masterclass.

Cheers and happy eating! 

Jess 

Key Points Discussed:

1. Definition of Prebiotics and Probiotics:

   • Prebiotics: Non-digestible food components that promote the growth of beneficial microorganisms in the intestines.
   • Probiotics: Live beneficial bacteria naturally found in fermented foods and supplements.

2. How Prebiotics Work:

   • Examples of Prebiotic Foods: Garlic, onions, bananas, asparagus, whole grains.
   • Mechanism: Prebiotics feed and promote the growth of healthy bacteria in the gut.

3. How Probiotics Work:

   • Examples of Probiotic Foods: Yogurt, kefir, sauerkraut, kimchi.
   • Mechanism: Probiotics add beneficial bacteria to the gut microbiome.

4. Importance of Gut Health:

   • Gut Microbiome Overview: Brief overview of the gut microbiome and its impact on overall health.
   • Digestive Health: Improved digestion, prevention of diarrhea, and relief from irritable bowel syndrome (IBS).
   • Immune System: Enhanced immune response and reduced risk of infections.
   • Mental Health: Potential effects on reducing symptoms of anxiety and depression.
   • Weight Management: Role in maintaining a healthy weight.

5. How to Incorporate Them Into Your Diet:

   • Practical Tips: Adding prebiotic and probiotic foods to daily meals.
   • Supplement Recommendations: How to choose supplements if necessary.

6. Research on Prebiotic Beverages:

   • Gut Microbiota Enhancement: Prebiotic beverages promote the growth of beneficial gut bacteria like Bifidobacteria and Lactobacilli, improving digestion and reducing gastrointestinal issues.
   • Immune System Support: Prebiotic beverages enhance the immune response and reduce the incidence and duration of common colds and respiratory infections.
   • Appetite Regulation: Consumption of prebiotic beverages can help regulate appetite and support weight control by lowering levels of the hunger hormone ghrelin.
   • Mental Health Benefits: Prebiotic consumption can reduce anxiety and improve mood through the production of short-chain fatty acids (SCFAs) and modulation of neurotransmitter levels.
   • Caution: Consuming more than 30 grams of prebiotics may increase inflammation. It's essential to listen to your body and adjust intake accordingly.

7. Practical Advice on Prebiotic Beverages:

   • Supplement Form: Consider supplements like Sunfiber, which can be added to beverages such as Polar Joe.
   • Considerations for Kids: Monitor the amount of prebiotics to avoid overconsumption.
   • Biofeedback: Pay attention to your body's responses and adjust your diet as needed.

Conclusion: Prebiotic and probiotic foods and beverages are a convenient and effective way to boost gut health and overall well-being. With ongoing research, we continue to uncover the long-term benefits and optimal ways to incorporate these elements into our daily lives.

Want to learn more? Tune into the FREE Biofeedback Boss Workshop! 

Cheers, and happy eating! 

Jess 

Join us as we delve into Tara's incredible journey of redefining beauty beyond physical appearances. Tara shares how she has come to embrace a deeper sense of confidence rooted in the kind of woman she is, specifically through her faith. This transformation has not only shaped her perspective but also influenced how she raises her two daughters.

Key Discussion Points:

• Tara's Journey with Alopecia: The impact of Alopecia on Tara's life, beyond just the physical changes, and how it has challenged and ultimately strengthened her emotional and mental state.
• Redefining Beauty: How Tara has expanded her definition of beauty to be more than skin deep, focusing on her character and faith.
• Finding Confidence in Faith: The role of faith in helping Tara navigate her journey, and how she has learned to radiate a deeper sense of confidence.
• Parenting with Purpose: Tara's approach to raising her daughters with an emphasis on inner beauty and self-confidence.
• Embracing Change: Tara's perspective on leaning into stress and embracing body changes with confidence and faith, offering valuable insights for anyone struggling with changes in their own body.

Why You Should Listen: This episode is a must-listen for anyone who has ever struggled with changes in their body or self-image. Tara's story is a testament to the power of faith and inner strength. Her journey offers hope and inspiration, encouraging us all to look beyond the superficial and embrace the beauty within.

Connect with Tara Landen: @Taraklanden

Subscribe & Leave a Review: Don't forget to subscribe to our podcast and leave a review if you enjoyed this episode! Your feedback helps us continue to bring you inspiring content.

Want to learn more about empowered eating?

Connect with Jess on a free discovery call or check out the FREE Empowered Eating Masterclass.

Cheers and happy eating! 

Jess 

I believe emotional eating gets such a bad rap in our culture, and because of this, we are left with so many questions we don't have answers to on how to tackle emotional eating in our own lives. So, today, we'll be addressing emotional eating and answering the questions of: why it's not always such a bad thing, how to best manage it, and what to do to prevent it from getting out of control.

Connect with Caroline:

Website: meanttoeat.com

Instagram: @meanttoeat 

Become a Biofeedback Boss:

Free Biofeedback Workshop

Cheers, and happy eating!

Jess

This Week’s Summer Series Lineup:

• Monday: How to Become a Biofeedback Boss
• Wednesday: Nutrient Nerds: Micronutrients for Mental Mojo
• Friday: Should You Beat the Heat with MORE Salt? A Review on Sodium and Electrolyte Water

Episode Highlights:

• Free Biofeedback Workshop: Sign up here.

Today’s Episode: Should You Beat the Heat with MORE Salt?

• Understanding Sodium: Sodium (salt) is an essential nutrient involved in blood pressure regulation, nervous system function, and muscle operation. The body requires about 500mg of sodium per day to function properly under normal conditions.

• Sodium in the Spotlight: Recently, salt packets like LMNT have become popular, with influencers recommending 2-4 times the recommended daily sodium intake. My own experience with these packets has been positive, but is this true for everyone?

Key Points Discussed:

1. Sodium Requirements and Safety:

   • One packet of LMNT contains 1000mg of sodium.
   • The highest average daily intake recommended by dietary guidelines is 2300mg, with amounts beyond this potentially leading to high blood pressure.

2. Data Insights:

   • Higher sodium diets don’t cause high blood pressure in everyone. Research shows that individuals at the lowest risk for cardiovascular disease (CVD) can tolerate and benefit from more than 2300mg/day.
   • Data indicates a J-shaped relationship between sodium intake and CVD mortality rates, with the lowest risk at 3000-6000mg/day. This suggests the 2300mg guideline may actually be in the high-risk category.

3. Practical Advice:

   • The average sodium intake is around 3500mg/day.
   • A meta-analysis found that reducing salt intake did not reduce CVD risk.

Should You Drink LMNT Packets?

• Evaluate Your Diet:

  • Is your diet low in sodium? Eating mostly fresh foods likely means low sodium intake.
  • Do you consume a diet high in fruits and vegetables? High potassium intake can offset high sodium intake.

• Consider Your Health:

  • If you don’t have high blood pressure and have no family history of hypertension or are not taking related medication, increasing sodium intake to around 4000mg/day could make you feel better.
  • In abnormal circumstances like extreme heat or heavy sweating, adding sodium to water can aid in hydration and glucose uptake.

Takeaways:

• This episode helps you navigate the sodium packet trend. Remember, if you have a family history of hypertension or are on medication, consult with your healthcare provider before adding sodium packets to your diet.

Closing:

• Enjoyed the summer series? Please leave a review! These reviews boost the podcast algorithm and help recommend Fuel Her Awesome to other listeners who may benefit.

Links:

• Free Biofeedback Workshop

Cheers, and happy eating!

Jess

In today's episode #2 of the SUMMER SERIES we are discussing 'mental health mojo' and how we can start to create daily habits, not just for mental wellness, but also for mental strength. I believe mental wellness is something we all need to be tending to regularly.  By nurturing our mental well-being, we can create these resilient, vibrant, and balanced inner landscapes that set us up to succeed no matter what life brings our way. 

Things are going to happen, life is real, however, we have the power to strengthen ourselves from within. So, today we're talking about how to build the strength and resiliency that surpasses what we're told we are capable of achieving - through the lens of empowered eating.

Biofeedback Workshop Freebie:  https://www.jessbrownrd.com/biofeedback-boss-sign-up

Cheers, and happy eating! 

Jess

This week on Fuel Her Awesome, we’re dropping a SUMMER SERIES!

Monday: How to Become a Biofeedback Boss

Wednesday: Nutrient Nerds: Micronutrients for Mental Mojo

Friday: Should You Beat the Heat with MORE Salt? A Review on Sodium and Electrolyte Water

Today we’re talking about biofeedback.

Biofeedback is essentially how your body talks to you. One of the most catastrophic parts about having food issues—whether it's disordered eating, a history of yo-yo dieting, or trying to control your body—is that these strategies disconnect us from our body’s natural signals. When we engage in these behaviors to control our body, we stop listening to it.

This disconnect creates a gap between our brain and our body, leading us to use food (or the lack thereof) to morph our body into what we want it to be, instead of what it needs to be. Tune into today's episode for the deep dive on how to reconnect with our body's biofeedback so we can make empowered and intuitive choices that support our well-being.

Biofeedback Workshop Freebie:  https://www.jessbrownrd.com/biofeedback-boss-sign-up

Cheers, and happy eating! 

Jess

Whether your current health journey is one that's going to result in a change in your body, or a changed relationship with food that may or may not impact your body silhouette, I know this conversation is one that is going to empower you. Transitioning to this approach has really helped me transform my life, and I know it will help you too!

Connect with Nicole Russo:

https://www.letsgetyou.com

Empowered Eating Intro Package:

This May you can grab a discount of 15% off the Empowered Eating Intro Package at checkout with the code: SUMMER

Polar Joe Protein Drink:

You know I love a good protein powder, and Polar Joe is one of my favs! Order your sample here for only $1. I know you will love it! 

For all my favorite supplements check out my online dispensary and enjoy a Fuel Her Awesome discount!

Please note this podcast is for general education purposes only, and any and all medical care needs to be reviewed with your provider.

Cheers, and happy eating!

Jess

So, on today's show we'll be diving into what it means to fuel your awesome. You are unique, and you are awesome! Each one of you has a special gift to give to this world, and one of the topics that puts me on my soapbox, and fuels my fire more than anything, is when that awesome is eclipsed by hang-ups with food and body image.

This is why I want to share with you today the importance of taking care of your own body and mind, so that you can have the energy to reach your full awesome potential. Let's dive in and learn tips and strategies to help you become more empowered to fuel your awesome!

Book a Discovery Call with Jess:

Not sure if Empowered Eating is for you? Book a FREE 15-minute Discovery Call with Jess to get your personal questions answered.

Empowered Eating Masterclass:

For more information on the Empowered Eating Method check out my FREE Empowered Eating Masterclass or learn more about working with me 1:1 at jessbrownrd.com.

Cheers, and happy eating! 

Jess

Let's have a conversation about how we can step into that next chapter, with faith in the process, even when we may feel afraid.

As I've been navigating my own challenges as I move into a new chapter, I realize a lot of the battles I'm having internally, and fears that I have, are the same conversations I'm having with you about food. 

Grab a cup of coffee, or any delicious beverage, and let's chat! Together, we can grow and embrace this next chapter. We are not here to play small or stay stuck in the dreaming stage. We're here to get out there and take step-by-step action to make those dreams a reality. I know you want this, I want this, and we're going to start on that journey today. Let's dive in and grow together!

Cheers, and happy eating! 

Jess

Book a Discovery Call with Jess:

Not sure if Empowered Eating is for you? Book a FREE 15-minute Discovery Call with Jess to get your personal questions answered.

Today, we're discussing anti-diet and diet culture rhetoric, and how this applies to you, as well as how these concepts relate to some of the science that is currently out there. In particular, we are talking about something called 'food addiction' and how this label can leave people in a very vulnerable spot, which is something I have witnessed in my own practice as well. 

Tune in as we break down these concepts in more detail. It is our hope that you'll be encouraged to use this new information, on your own healthy eating journey, in an empowered way.

Connect with Dr. David Wiss:

Instagram - @drdavidwiss

https://www.nutritioninrecovery.com 

https://wisemindnutrition.com 

At the professional level in the dietetic world, there is this polarization happening. Either you are 'anti-diet' or you are part of the 'diet culture' problem. As an eating disorder professional, this has been really confusing to navigate. And even though I've been timid to discuss this topic, after doing my own research and diving into my own approach, I decided I really need to have this conversation.

Dr. Wiss has been making waves with his research in this field. He's expanded the conversation, in the dietetic world, by inviting in ideas about food addiction, and really bridging the gap between mental health and nutrition.

Tune in for this fascinating conversation, and get a behind the scenes look on what's been going on in the nutrition world, while gaining clarity on aligning your health journey with your own empowered eating values.

Connect with Dr. David Wiss:

Instagram - @drdavidwiss

https://www.nutritioninrecovery.com 

https://wisemindnutrition.com 

In today's episode, I'm tackling the question of why we need to fall in love with taking care of our body, regardless of what that may look like. As you may have guessed, this means we're going to be discussing self-worth and self-care today. 

Now, I know that sometimes, especially as women, we can have an aversion to the thought of self-care. But, here's the deal, we take care of what is worth taking care of. You, my friend, are worth the time and energy of taking care of yourself, and your own self-care is not selfish! 

So let's dive in as I share with you why self-care isn't selfish, why you are worthy of self-care, what positive body image actually is, and what you can do to fully embody your empowered healthiest self. I'll also be giving you some ideas on how you can fit self-care into your own daily routines. 

Book a Discovery Call with Jess:

Not sure if Empowered Eating is for you? Book a FREE 15-minute Discovery Call with Jess to get your personal questions answered.

Polar Joe Protein Drink:

You know I love a good protein powder, and Polar Joe is one of my favs! Order your sample here for only $1. I know you will love it! 

For all my favorite supplements check out my online dispensary and enjoy a Fuel Her Awesome discount!

Please note this podcast is for general education purposes only, and any and all medical care needs to be reviewed with your provider.

Cheers, and happy eating!

Jess

If there's anything that the previous generations have taught us, it's that if we don't deal with our food 'stuff', we're not aware of it or we don't know how to handle it, we can pass that 'stuff' onto the next generation. This can sometimes result in us not knowing how to approach instilling healthy eating habits and a healthy body mindset in our children.

If you feel confused by all the noise in this area, you are not alone. Which is why I'm so excited to tackle this topic with you today! Tune in as we discuss what our parenting leadership role can look like when it comes to helping our kids learn how to become empowered eaters.

Book a Discovery Call with Jess:

Not sure if Empowered Eating is for you? Book a FREE 15-minute Discovery Call with Jess to get your personal questions answered.

Cheers, and happy eating!

Jess

As women, I also want to help you learn more about how protein might impact us as a female, how our hormones impact our protein breakdown, and how this plays a role in impacting our healthy eating and healthy body goals. 

Let's tune in as I set the stage for why we need more protein for our bodies to operate in a more optimal state, and what that looks like for you at your age and stage of life. 

Book a Discovery Call with Jess:

Not sure if Empowered Eating is for you? Book a FREE 15-minute Discovery Call with Jess to get your personal questions answered.

Polar Joe Protein Drink:

You know I love a good protein powder, and Polar Joe is one of my favs! Order your sample here for only $1. I know you will love it! 

For all my favorite supplements check out my online dispensary and enjoy a Fuel Her Awesome discount!

Please note this podcast is for general education purposes only, and any and all medical care needs to be reviewed with your provider.

Cheers, and happy eating!

Jess

We want sustainable success, so that the goals and intentions we set at the beginning of the year, can be maintained and attained by the end of the year. And, in order to see this type of success, we really need to learn how to fall in love with the journey.

So, this month we're going to be figuring out how to fall in love with those key pieces of the process, that will keep us going, and make this our healthiest year yet! First stop on today's episode is discipline! But, not a rigid type of discipline, that's the old disordered way of thinking. We're talking about how to fall in love with a healthier form of discipline that promotes a more lasting change.

Book a Discovery Call with Jess:

Not sure if Empowered Eating is for you? Book a FREE 15-minute Discovery Call with Jess to get your personal questions answered.

Polar Joe Protein Drink:

You know I love a good protein powder, and Polar Joe is one of my favs! Order your sample here for only $1. I know you will love it! 

For all my favorite supplements check out my online dispensary and enjoy a Fuel Her Awesome discount!

Please note this podcast is for general education purposes only, and any and all medical care needs to be reviewed with your provider.

Cheers, and happy eating!

Jess

Nick's goal setting method is so unique because he encourages us to really consider our emotions in planning our health and fitness goals. I know you'll love this fresh perspective on goal setting, and find so much value in how you can adapt this method to your own goal setting process.

Connect with Nick Carrier:

https://www.nickcarrier.com

https://www.instagram.com/carrier_bestyou 

Polar Joe Protein Drink:

You know I love a good protein powder, and Polar Joe is one of my favs! Order your sample here for only $1. I know you will love it! 

For all my favorite supplements check out my online dispensary and enjoy a Fuel Her Awesome discount!

Please note this podcast is for general education purposes only, and any and all medical care needs to be reviewed with your provider.

Cheers, and happy eating!

Jess

We'll be picking up where we left off last week and continuing our discussion on the benefits and challenges of intuitive eating, and how we can implement intuitive eating in a way that best fits you, your values, your health and body goals, and your empowered eating journey.

Connect with Dr. Castleberry:

https://castleberryassociates.com/mental-health-break/ 

Empowered Eating Course:

Click here to learn more about the Empowered Eating Method  or visit jessbrownrd.com to learn about one on one coaching. 

Cheers, and happy eating! 

Jess

The concept of intuitive eating can sometimes seem really hard to navigate in today's world. Intuitive eating has completely revolutionized and pushed back against 'diet culture' and this is a beautiful thing! But, now we have this whole population of folks who are struggling with how to navigate intentional eating, along with intuitive eating, while being mindful of aligning healthy eating with their values.

So, in today's part one of a two part episode series, my friends Dr. Erica Castleberry, Licensed Mental Health Counselor Christopher Guider and I will be unpacking the pros of intuitive eating and how this method can be helpful, as well as some of the challenges of intuitive eating and how you can best navigate these challenges.

My hope is that this episode gives you the knowledge, and the permission slip, you need to grab hold of your next steps on your empowered eating journey with the autonomy to decide what you want to do next, and how you want to take care of your body.

Connect with Dr. Castleberry:

https://castleberryassociates.com/mental-health-break/ 

Empowered Eating Course:

Click here to learn more about the Empowered Eating Method  or visit jessbrownrd.com to learn about one on one coaching. 

Cheers, and happy eating! 

Jess

Now, I believe in defining your health goals based on what YOU value. Sometimes that involves weight loss, sometimes it doesn't and that's okay. You are amazing the way you are! Keep in mind, as we enter these conversations about health goals, you are beautiful. Kick that body bully to the curb so we can focus on our goals and break the body-bully cycle for the next generation!

Let's get ready to dive in to today's episode as we learn how to set up our metabolism for success, and how our environment and nutrition plays a key role in reaching those healthy body goals. 

Empowered Eating Boot Camp:

Kickstart your empowered eating journey with my 30-Day Empowered Eating Bootcamp!

Cheers, and happy eating! 

Jess

Now, if you have a history of struggling with food and body bullying, no matter where you fall on this spectrum, there's often a lot of healing you need to move through. This can sometimes bring up a lot of resistance or fear of pushing yourself, when it comes to food or exercise, because we don't want our healthy food and body goals to become obsessive or rigid. 

At the same time, we want to grow. So, in order to get to a peaceful space of growth, we need to learn how to differentiate between discipline and rigidity and get really clear on what those differences are. So today, I'm breaking down how to make this distinction so we can open the doors to food and body freedom!

Empowered Eating Boot Camp:

https://www.jessbrownrd.com/bootcamp 

Empowered Eating Quiz:

https://quiz.tryinteract.com/#/656396daa4ab4aa3d34a6bf0 

Discovery Call: 

https://jessbrownrd.practicebetter.io/#/631f7485fc78b7f10f34b157/bookings?s=6563aff9a561525e9a4fa098&step=date 

Please note this podcast is for general education purposes only, and any and all medical care needs to be reviewed with your provider.

Cheers, and happy eating!

Jess

One of the ways I have found beneficial in setting, and attaining, goals is to take some time to mindfully reset and reframe our entire environment so we can create an environment that actually supports our growth. 

This fresh new environment can completely change how you feel, and transform your mindset, when it comes to embarking on achieving your goals. When we try to make a change and do things differently, while living in the same environment we have been repeating old pattens in, we continue to feel stuck. We have to interrupt the cycle. 

So if you're ready to commit to some intentional goals, and learn how to change your environment to support these goals, listen in to today's episode as I break down some tips and strategies to help you  transform your empowered eating makeover this year!

Empowered Eating Boot Camp:

Kickstart your empowered eating journey with my 30-Day Empowered Eating Bootcamp!

Cheers, and happy eating! 

Jess

Please note this podcast is for general education purposes only, and any and all medical care needs to be reviewed with your provider.

I love working with all of you this time of year as we move into the new year full of hope for a fresh new start, and re-energized to grow a healthy relationship with food and our body.

So in today's episode, I'm going to help get motivated to set some vision casting intentions, while sharing the three ways you can grow in your empowered eating journey this new year by tuning into this show. There's a lot to look forward to in 2024 friends!

And, I've created a simple quiz just for you, to help you get a better understanding of where you're at in your empowered eating journey, by narrowing in on your eating style, your values, and whether or not they align. This self-awareness is key in supporting you along your empowered eating breakthrough this year. 

Empowered Eating Quiz:

Does your eating style align with your values? Take the Empowered Eating Quiz to find out!

Cheers, and happy eating!

Jess

I’m Jess, and I am obsessed with all things nutrition, science and helping you navigate this information while maintaining a deep sense of peace and empowerment in your body. I am a registered dietitian who started out with an eating disorder and then fell in love with how God intricately designed our body to be resilient and so much more than superficially beautiful. 

I am now a mama who loves to be healthy, not because of how it makes me look, but because of how it transforms the energy I can give to my family, my work, and you. On this show we hit on real talk about the latest nutrition science and body image resiliency all while balancing it between grit and grace. 

Think of this as your weekly audio coffee on your empowered eating journey. 

This podcast scratches the surface of empowered eating and you can find out more at my website jessbrownrd.com. 

Take the Empowered Eating Quiz! Does Your Eating Style Align With Your Core Values? 

Watch the FREE Empowered Eating Masterclass!

Or snag a FREE Discovery Call with Jess! 

This is the Fuel Her Awesome Podcast. 

Today, I'm sharing one of my most popular episodes from last year, where I offer some practical tips on how to get unstuck from the pendulum swing cycle of overeating, to not eating enough. I want to help you stop this pendulum swing, and give you some grace-filled guidance on what you can do differently this holiday season to find more of a healthy balance this time of year.

I'm going to walk you through three simple steps to set the tone for a more intentional and values based empowered eating approach over the next couple of weeks. This values based, and faith-led health goal approach, is something you can carry with you no matter what season of life you find yourself walking through. 

Empowered Eating Workshop:

For more information on the Empowered Eating Method check out my FREE Empowered Eating Masterclass or learn more about working with me 1:1 at jessbrownrd.com.

Cheers, and happy eating! 

Jess

Today we are talking about how to politely decline foods when you want to say "No!" so you can feel free to say yes to what you really want! This one is for all the people pleasers out there as I share the how to say no framework. We are talking about boundaries babe and I have 2 steps on how to say no (nicely of course) and draw boundaries with food this holiday season.

Why?? Because, it is hard to say no to food, especially when it is from people we love. 

I am so excited to talk about this topic because boundary setting is crucial to our own success. There are two parts to why I love this discussion of boundaries: 

#1- It is empowering! When we learn to say yes and no to the foods that best support our body it tremendously contributes to letting go of guilt because we stand confident in our own choices. 

#2- What we practice on our plate we learn to exhibit in our life. Empowered Eating is life-changing. Can I go deep for a second?

In the words of author Geneen Roth:  “The way you eat is inseparable from your core beliefs about being alive. Your relationship with food is an exact mirror of your feelings about love, fear, anger, meaning, and transformation.” 

So often we divert our emotions onto our feelings about food and body. At face value, it feels easier to "fix" our body than it does to "fix" the hard things. We use food as a coping tool (be it restriction or binging).

So while this is true from a negative angle, I know it also to be true from a positive angle! When we learn empowered eating we are learning empowered living. Truly the empowered eating model can be applied anywhere. It is so cool how this model can be reshaped to fit each area of our life. Food is a doorway to a deep sense of living. This is MY FAVORITE part of my job. This is the part where I have to pinch myself…. When I see my clients go from chaotic, confused eating and insecurity to empowered eating… and then it turns into empowered living. Suddenly their healthy body and mindset are now their platform for their awesome. I love watching it. I lived this and I have to tell you… the work is worth it! 

If you are thinking: Jess! I want in on the empowered eating life but don't know how to get there. Check out my FREE Empowered Eating Masterclass. I created this training to help you feel more confident and strong in your body without obsessing over food or wasting time on another failed diet.  Did I mention it's TOTALLY FREE? You in???

Cheers, and happy holiday eating! 

Jess

There's so much baggage that can come up within us during this time of year, and when we couple all the extra craziness with any insecurities we may have, we can often find ourselves feeling triggered.

My mission today, is to give you some practical tips and tools to help you get unstuck as you learn how to refresh and recharge your fuel plan this holiday season.

During the holidays we hear so much about what we can't eat, so in today's episode I want to focus on what we can eat! Let's let go of the holiday food guilt, and get ready to take some notes down as I share my favorite empowered eating holiday food yumminess. You don't have to miss out on special holiday treats while celebrating with friends and family.

Happy Holiday Eating Series:

How to Mindfully Eat This Holiday Season So You Don’t Overeat or Battle Guilt. Happy Holiday Eating Series EP #1

How to Politely Decline (So You Can Say YES to the Holiday Foods You Actually Want!) Happy Holiday Eating Series EP #2 

Nervous About Holiday Weight Gain? These TWO Tips Will Change Everything!! Happy Holiday Eating EP #3 

2 Ways to Refresh and Recharge Your Fuel Plan Over The Holidays! Happy Holiday Eating Series EP #4 

Cheers, and happy eating! 

Jess

I couldn't think of anyone better to help me tackle the topic of self-sabotage, and what's at the root of our food struggles, than my friend Juliana Page. Juliana is passionate about helping people change their story, activate their unique kingdom impact, and find lasting fulfillment through service.

I know you're going to walk away from this interview feeling empowered with the foundation you need to take those next steps on your own empowered eating journey! 

Connect with Juliana Page:

www.julianapage.com

www.courageco.org

Books: https://www.julianapage.com/books

Empowered Eating:

For more information on the Empowered Eating Method check out my FREE Empowered Eating Masterclass or click here to learn more about the Empowered Eating Method .

My friend Meredith Franczak is also no stranger to this struggle. And today, she will be sharing her personal empowered eating story, and I know so many of you will be encouraged as you relate to her journey.

Meredith is a business owner and mom of three, so you know she is a busy woman juggling all the things! You'll love her core values, admire her perseverance, and be inspired by how she transformed her life through intuitive empowered eating. 

Free Masterclass:

For more information on the Empowered Eating Method check out my FREE Empowered Eating Masterclass or learn more about working with me 1:1 at jessbrownrd.com.

Polar Joe:

You know I love a good protein powder, and Polar Joe is one of my favs! Order your sample here for only $1. I know you will love it! 

For all my favorite supplements check out my online dispensary and enjoy a Fuel Her Awesome discount!

Please note this podcast is for general education purposes only, and any and all medical care needs to be reviewed with your provider.

Cheers, and happy eating! 

Jess

One of the biggest things that I see as an obstacle for the folks I work with is how stressful it can be when you're always striving to hit a specific weight loss goal. Now, some people are chasing weight loss, while others are chasing weight gain, or even strength training and toning up. No matter your weight loss goal, we can often place ourselves under so much pressure when we feel like we have to constantly chase the success of that goal. 

A belief that has personally helped me to break free from the constant goal chasing, is that we go through seasons of health. So today, I'm going to help you learn how to assess what season of health you are in so you can adjust your food and body expectations accordingly. Because, nothing kills your motivation to grow more than misplaced expectations. 

Let's get ready to align your healthy weight goal expectations with the empowered eating season you are in, so you can move into the holiday season with the mindset shift you need to truly enjoy this time of year.

For more information on the Empowered Eating Method check out my FREE Empowered Eating Masterclass or learn more about working with me 1:1 at jessbrownrd.com.

Cheers, and happy eating! 

Jess

I know many of you will relate to Kelli's story of overcoming her own unhealthy relationship with food and body. Kelli gets vulnerable about how her journey with food became disordered, and how she realized, over time, that this unhealthy relationship with food and body was problematic. You will gain helpful insight, feel validated, and walk away with hope as you listen to her inspiring journey. 

Free Workshop:

For more information on the Empowered Eating Method check out my FREE Empowered Eating Masterclass or learn more about working with me 1:1 at jessbrownrd.com.

Polar Joe:

You know I love a good protein powder, and Polar Joe is one of my favs! Order your sample here for only $1. I know you will love it! 

For all my favorite supplements check out my online dispensary and enjoy a Fuel Her Awesome discount!

Please note this podcast is for general education purposes only, and any and all medical care needs to be reviewed with your provider.

Cheers, and happy eating! 

Jess

That's why today, I want to chat about how we can boost our brain health with nutrition. Nutrition is so cool in this sense, it's like lotion for your brain. So if you need a brain boost, today's episode is for you!

Get ready to learn three ways to help promote active brain function, so you can enjoy a more balanced brain metabolism, which supports better mood, focused thinking, and clear memory.

Polar Joe:

You know I love a good protein powder, and Polar Joe is one of my favs! Order your sample here for only $1. I know you will love it! 

For all my favorite supplements check out my online dispensary and enjoy a Fuel Her Awesome discount!

Free Workshop:

For more information on the Empowered Eating Method check out my FREE Empowered Eating Masterclass or learn more about working with me 1:1 at jessbrownrd.com.

Cheers, and happy eating! 

Jess

Halloween kicks off what I call 'the food holiday season'! From today, until Valentine's Day, there will be food EVERYWHERE. This can bring up so many thoughts like..

How do I navigate the extra food? 

What if I overeat? 

What happens if I gain weight?

How can I stay focused on my goals?

Should I stay focused on my goals?

Here is the thing about empowered eating - there is no off season because you are always in the drivers seat. To be an empowered eater means you are aware, you are awake, and you are intentionally choosing how to take care of your body.

With this in mind, I know it is possible to enjoy holiday foods while setting appropriate boundaries and continuing to feel good. In today's episode, I share three to-do’s to kickstart your empowered eating holiday season!

For more details on how to become an empowered eater, check out my FREE Empowered Eating Masterclass.

FLASH SALE! 48-hour DEEP 40% off discount on the Empowered Eating Method with code: PUMPKIN at checkout. *CAPPED at the first 10 people.*

Cheers, and happy (holiday) eating!

Jess 

Allison is sharing her story of how she grew from an unexpected cancer diagnosis into the dedicated leader she is today. Allison is in the trenches building community within the breast cancer world. She is giving back to those fighting this breast cancer battle by helping to re-write the narrative for so many women on this journey. 

Support Pink Warrior House:

https://pinkwarriorhouse.org

Breast Self-Exam Tutorial: https://www.nationalbreastcancer.org/breast-self-exam

Polar Joe:

You know I love a good protein powder, and Polar Joe is one of my favs! Order your sample here for only $1. I know you will love it! 

For all my favorite supplements check out my online dispensary and enjoy a Fuel Her Awesome discount!

We'll be discussing the top three key pieces (two of which most women have likely never considered) that are needed in order to truly achieve and sustain the confidence to care for your physical and mental health. And.. we'll be tackling this topic all from a position of play, peace, and joy - never from a posture of worry and obligation. Because, we truly can overcome the fears and insecurities, that we so often cling to, that cause us to feel like perpetual dieting and meal planning is the answer.

I'm so excited for you to hear Brittany's take on body image, and how we can break free from the bondage of body shame and food guilt, so we can heal the connection with our body. Let's dive in!

Connect with Brittany:

Free resource (The Needs Assessment) - www.brittanybraswellrd.com/needs 

Podcast - www.brittanybraswellrd.com/podcast 

Instagram - www.instagram.com/brittanybraswellrd  (@brittanybraswellrd)

For more information on the Empowered Eating Method check out my FREE Empowered Eating Masterclass or learn more about working with me 1:1 at jessbrownrd.com.

Cheers, and happy eating! 

Jess

One of the things that keeps coming up in my coaching sessions, inevitably, are these intense emotions around food, in relation to our body image, and how it makes us feel. These feelings can often evoke shame, we find ourselves apologizing, and you may even sense a pit in your stomach or a tightness in your throat.

If you feel this way when you talk about body image, and how you view your body, you are not alone! This is a struggle that so many of us have. So today, my mission is to bring this body image conversation out in the open and talk about it, so that it doesn't hold so much power over us anymore.

Listen in and get ready, because I'm about to give you some hands on tools, to help you beat the inner body bully, and learn to move towards a healthier more empowered relationship with the very vessel you have - your body! After all, our body is the one thing we live in our entire life, so let's get empowered and learn to treat our body the way it deserves to be treated, with kindness and loving care.

For more information on the Empowered Eating Method check out my FREE Empowered Eating Masterclass or learn more about working with me 1:1 at jessbrownrd.com.

Cheers, and happy eating! 

Jess

Erin is a licensed clinical social worker who specializes in eating disorders, body dysmorphia, OCD, substance use disorders, and trauma work. What I love about Erin is that, while she is now on the other side, she hasn't forgotten what it's like to be in the thick of the struggle. 

So today, Erin will be talking about her journey and we'll be discussing: Where do we people please, and at what point do we lose ourself in that people pleasing? She'll also be sharing advice on how to bring ourselves back from those people pleasing tendencies. And how, when we do bring ourselves back, the beauty and empowerment that comes with it, allows us to have even more to give to the world!

Connect with Erin over on IG at:

@erin_osbourn_lcsw

You know I love a good protein powder, and Polar Joe is one of my favs! Order your sample here for only $1. I know you will love it! 

For all my favorite supplements check out my online dispensary and enjoy a Fuel Her Awesome discount!

Please note this podcast is for general education purposes only, and any and all medical care needs to be reviewed with your provider.

Cheers, and happy eating!

Jess