Fuel Her Awesome: Food Freedom, Body Love, Intuitive Eating & Nutrition Coaching

Summer schedules are chaotic—between travel, hot weather, and shifting routines, it's easy for nutrition to fall off track. In this episode, Jess shares her go-to summer staples and one major takeaway from her own biofeedback last year: don't underestimate the power of a solid snack. 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.

Smoothies have earned a health halo—but are they always as nourishing as they seem? In this episode, we're blending up some truth.

If one more person tells you to fix your burnout with meditation or a bubble bath and it makes you feel like smacking someone...You're not alone! Because when you're already running on empty, another “should” just adds fuel to the fire. 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 if getting “swimsuit ready” had nothing to do with shrinking your body—and everything to do with strengthening your relationship with it? 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:

Feel like your metabolism slammed on the brakes after 40? You're not imagining it—and you're not alone. Whether you're approaching your 40s or well into them, this episode is your permission slip to stop hustling against your body and start supporting it in a new, aligned way. 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:

Feeling foggy, drained, or crashing by 3 PM? 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

 Do you skip breakfast because you're “just not hungry”—only to crash later or feel off all day? You're not alone. In today's episode, we're diving into why your body might be snoozing on those morning hunger cues—and what simple shifts you can make to wake them (and your energy) back up. ✨ 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

The Empowered Eating Pep Talk

Broccoli, Brussels, kale—oh my!

Show Notes:

Struggling with overeating, especially in the afternoon to evening hours? You're not alone! In this episode, we're breaking down the real reasons why you can't seem to stop—hint: it's not just about willpower. I'll share five powerful, research-backed strategies to help you regain control, feel satisfied, and finally break free from the cycle for good. 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  

Are you stuck in the cycle of “good” and “bad” eating? Do you feel like you're either all in or completely off the rails with food? In this episode of Fuel Your Awesome, we're breaking down the trap of all-or-nothing dieting and giving you real strategies to step into a balanced, sustainable way of eating. 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!

For the Love of Longevity – What to Accept (and What Not to Give Up On) When It Comes to Nutrition & Body Changes   ✨ 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.  

For the Love of Resilience – Empowering the Next Generation to Build Stronger Bodies & Minds 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.   

Welcome to the For The LOVE Series!  Welcome to the first episode of our special February series, For the Love of...! Today, we're diving into sports nutrition—what fuels your body best, what myths need busting, and how to nourish yourself for peak performance.

Episode Summary 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 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. 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. 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. Avoiding Further Complications How to prevent making conditions like constipation, hemorrhoids, and incontinence worse. Simple lifestyle adjustments to support long-term pelvic health. 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!

Can We Really Make America Healthy Again? Welcome back to the show! Today, we're diving into a topic that's as timely as it is complex: What would it take to truly “Make America Healthy Again”? Inspired by RFK's recent initiative, this conversation unpacks the rising public awareness of ultra-processed foods (UPFs), their impact on health, and how this intersects with our national food environment. 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? Why You'll Love This Episode: 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.  Ready to rethink your relationship with food? Press play now!

Get Your Crap Together! (Literally) 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: 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. 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. 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. 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). 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.    

Episode Overview Are you ready to ditch the cycle of all-or-nothing thinking? In this episode, we tackle the fine line between discipline and rigidity—two concepts that can make or break your goals. With a personal glimpse into my journey through disordered eating and fear of discipline, I'm joined by my husband, Patrick, whose approach to discipline has deeply influenced my life.   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 What You'll Learn in This Episode: 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. Highlights 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. 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. 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. Your Takeaways By the end of this episode, you'll walk away with these three tools to redefine discipline: Start Small: Build trust in yourself with manageable, value-driven goals. Mindset Check: Ensure your focus is growth-based, not fear-based. Flexibility Is Key: Progress doesn't require perfection—be kind to yourself as you adapt. Call to Action 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.

Episode Overview: Are you tired of dieting and ready for a new way to approach food and health? In this episode, we're diving into why the old ways of thinking about weight loss no longer work and introducing the Empowered Eating Model™—a personalized, sustainable method to align your nutrition with your goals, values, and biofeedback. 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: Reflect on Your Health Goals: Define what health means to you beyond weight loss. Declutter for a Fresh Start: Clean out your kitchen, closet, or anything else that feels overwhelming. 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.

Welcome to December! The final countdown of 2024 has begun, and I'll admit—I love this time of year! December offers the perfect invitation to reflect on the past year and reset for the year ahead. No matter what 2024 held for you, the new year offers an incredible opportunity to reinvent yourself. 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. Celebrating Wins 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: Living in alignment with my values. 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? Lessons Learned 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 and Growth Gratitude is the key to growth. It's about celebrating progress over perfection and recognizing that small, consistent actions lead to lasting change. Vision for 2025: Your Healthiest Year Yet 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!  Check out Magic Mind and get 20% off your one-time purchase and subscriptions with "FUELHER20" Stay tuned for more empowering episodes in 2025! Let's make 2025 our healthiest year yet—together!

Welcome to the Fuel Her Awesome Podcast! I'm Jessika Brown, your host and dietitian here to help you navigate nutrition, wellness, and confidence with clarity and empowerment. Today's episode is all about nutrition strategies for anti-aging and longevity—because while we can't stop the clock, we can fuel our bodies to age with strength, vitality, and grace. In This Episode, You'll Learn: 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. 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. 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. 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. Interested in trying out Magic Mind? Try this awesome adaptogen beverage for 20% off with the code "FuelHer20". Episode Highlights:  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. Ready to Take the Next Step? 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!

Welcome back to Fuel Her Awesome! In this episode, we're diving into a transformative tool for self-awareness and personal growth: the Enneagram. We're joined by Beth McCord, a highly regarded Enneagram coach, speaker, and author who has spent over two decades helping people understand themselves and their relationships through the Enneagram lens. As founder of the Your Enneagram Coach community, Beth provides a faith-based approach to this personality framework, empowering people to rewrite their stories and embrace lasting change. 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: 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. The Enneagram and Eating Styles - Discover how each Enneagram type has unique motivations, fears, and tendencies that influence eating habits and food choices. False Messages and Wellness - Beth shares the common "false messages" each Enneagram type might face that can hold them back from achieving optimal wellness. Growth and Overall Wellness - Practical tips for using your Enneagram insights to make healthier choices, strengthen relationships, and embrace self-compassion. 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! 

Episode Summary: In today's episode, we dive deep into the world of protein powders, uncovering the truths and myths behind one of the most popular supplements in fitness and wellness. With so many options on the market, how do you know what you're really getting? We explore key questions about protein product integrity, how money influences the quality of these products, and the controversial use of seed oils in protein powders. Whether you're a fitness enthusiast, athlete, or just curious about making informed choices, this episode will provide valuable insights to help you navigate the protein powder market more confidently. Key Topics Covered: 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. Episode Highlights: [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. Connect with Us: 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!

Hey friend, you are in for such a treat today because we are talking all about sleep. I know so many, including myself, who have struggled with sleep on such a personal level. Sleep is so important, yet so sensitive, to what is going on in our life. Whether we're a new mom, dealing with stress or sickness, or simply juggling the ups and downs of life our sleep can be so easily impacted by what is going on around us.   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 

Don't miss out on our 30-Day Boot Camp designed to enhance your body positivity journey! This month, we're offering a FREE fashion consultation with stylist Nicole Russo. Follow her on Instagram @_letsgetyou for more details and to sign up!   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 

Fall is here—or on its way, depending on where you live and your seasonal preferences! Personally, I'm the type who listens to Christmas music before Thanksgiving, so you better believe my fall pumpkins are already up and out. And while it might still be 85 degrees here, I'm rocking my boots from now until spring! 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

In this episode of Fuel Your Awesome, we explore the deep and complex relationship we have with food—one of the most intimate and sometimes challenging relationships in our lives. When this relationship is disrupted, it can significantly affect our overall well-being. A trauma-informed approach to healing is essential to rebuild a healthy connection with food and our bodies. 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: 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. 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. 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. 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. 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!

The Empowered Eating Series: Redefining Food and Fitness 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: 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. 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. 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.   Join the Empowered Era Coaching Group Hey there!

The Empowered Eating Series: Redefining Food and Fitness 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: 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. 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. 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.   Join the Empowered Era Coaching Group Hey there!

Welcome to The Empowered Eating Series where we are redefining food and fitness!    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: 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. 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. 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: Rigidity: Strictly adhering to a workout plan, even in the face of illness, injury, or significant life events. Anxiety: Feeling intense anxiety or distress if unable to follow the exercise plan exactly as intended. Excessive Exercise: Engaging in extreme amounts of exercise without allowing for necessary recovery periods or off-seasons. Ignoring Advice: Disregarding medical advice or concerns from coaches or loved ones about overexertion. Frequent Injuries: Suffering from recurring injuries that do not heal properly due to insufficient rest. Hormonal Imbalance: Experiencing problematic hormone changes that affect sleep and other aspects of health. Signs of Empowered Exercise: Flexibility: Adjusting the exercise plan when necessary due to life events, illness, injuries, or psychological burnout. 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. Balanced Plan: Following a balanced exercise plan that allows for ample rest and recovery, including off-seasons when needed. Heeding Advice: Listening to and following medical advice as well as input from coaches or loved ones regarding the need to slow down. Injury Recovery: Allowing injuries adequate time to heal, prioritizing long-term health over short-term gains. 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.

The Empowered Eating Series: Redefining Food and Fitness 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: 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. 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. 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: Flexibility with Food: You have a strong understanding of nutrition without obsessing over it, allowing for flexibility in your diet. Stable Biomarkers: Your weight and health markers, like cholesterol, remain stable, and you avoid extreme weight fluctuations. 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. Join the Empowered Era Coaching Group Hey there!

Hey friend, I am so glad you're here today! You are about to hear such an incredible conversation with my new friend Katlyn Scharper. This conversation is one that, no doubt, will leave you feeling different about how you view your current body.   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.

Hey friend, you're in for such a treat today as I interview the amazing Bob Goff! Bob has such an incredible story and lives out love on such a high level, inspiring so many in this way. I am so honored to have him on the podcast.   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 

In this episode, we dive into the fascinating world of prebiotics and probiotics, with a special focus on the trendy probiotic sodas that are taking the market by storm. Join us as we explore the definitions, benefits, and practical applications of these gut health powerhouses. Learn how incorporating these elements into your diet can enhance your digestive health, boost your immune system, improve your mental well-being, and aid in weight management. Key Points Discussed: 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. 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. How Probiotics Work: Examples of Probiotic Foods: Yogurt, kefir, sauerkraut, kimchi. Mechanism: Probiotics add beneficial bacteria to the gut microbiome. 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. 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. 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. 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 

In this inspiring episode, we sit down with Tara Landen, a 40-year-old wife, mother of two amazing girls, daughter, friend, and faith driven woman. Over the past three years, Tara's life has been profoundly impacted by her journey with the autoimmune disease Alopecia. Despite the physical, emotional, and mental challenges, Tara has found strength and grace through her faith. 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 

Hey friends, I'm so excited for you to sit in on this conversation today with my new friend Caroline Shermer, RD. Caroline is a registered dietitian and fellow eating disorder specialist, and today she will be joining me as we discuss the topic of emotional eating.   I believe emotional eating gets such a bad rap in our culture, and because of this, we are left with 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

Summer is coming up quick and many of us are in for a whirlwind! With chaotic schedules and swimsuits out, it's easy to feel overwhelmed. But this summer, let's flex those empowered eating skills! To equip you for the season ahead, we're dropping a SUMMER SERIES on Fuel Her Awesome! 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: 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. 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. 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

Welcome back to the SUMMER SERIES! We kicked off this series with episode #1 on Monday, where we talked about listening to your body's biofeedback, so go back and give it a listen if you haven't yet.   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    

Summer is coming up quick and I know many of us are in for a whirlwind! Schedules are chaotic and the swimsuits are out. This is either the perfect time to feel overwhelmed, OR it is a great time to flex those empowered eating skills! To equip you for the summer ahead, here's what we are doing:   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

Hey friend, so glad you're here! Today's conversation is one that every woman needs to hear. My guest today is my friend Nicole Russo and we'll be discussing how to empower you to feel your best when getting dressed regardless of your age, shape, or size. Nicole will be sharing some amazing tips and tricks to help you create and navigate a wardrobe that empowers you to feel comfortable in your 'here and now' body, especially during this summer season.   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 to 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

Hey friends, I missed you! I'm so glad to be back!! One of the coolest things about stepping away was being able to focus on a recalibration and re-centering on why we have the Fuel Her Awesome show and the purpose and mission of this show.    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

Today we're talking about rest, recalibration, and getting ready to absolutely crush your goals. If you are someone who has high expectations for yourself, sometimes letting go and resting is harder than doing. Do you relate?  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.  

Welcome back friends to part two of Decoding Food Addiction with Dr. David Wiss! If you haven't yet tuned into part one, be sure to go back and listen to that episode first.    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 

Today, I'm having another incredibly stimulating, exciting, and interesting conversation with Dr. David Wiss. I was drawn to Dr. Wiss because he's been opening doors to a conversation that is pretty controversial in my field.    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 

Today, we are wrapping up the Fall in Love Series! I hope you've been enjoying this series as we've touched on what we need to 'fall in love with' in order to jump into empowered eating!   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

In today's episode, we are talking about how to raise empowered eaters. As a mama, this topic is super close to my heart, and if you are a mama, I know this topic is going to be helpful to you. If you're not a mama, maybe you have nieces or nephews, or are a teacher or work with children in some type of role. In one capacity or another, we all have interactions with the next generation. So, whether you check that mama box or not, I know today's episode is going to be chock full of information that is helpful to you.    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

I don't know about you, but I love protein! If you've been around for a bit you might call me a 'protein princess.' So today, I want to talk about the benefits of protein and why protein is so important, along with the different types of protein and protein powders.   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

Hey friends, I hope your February is off to a roaring start! With all the energy we pour out in January it can often leave us wondering how we're going to maintain that motivation and momentum throughout the rest of the year.   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