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

Macros, Microbes, Mindset — and What Comes Next If you're ready for a different kind of January — an invitation Over the last few episodes, we've talked about why so many smart, motivated women feel stuck with food — even when they're “doing everything right.” 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. What Empowered Eating Really Means Empowered eating lives at the intersection of three things: 1. Values 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. 2. Biofeedback 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. 3. Nutrition Science 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. The Big Takeaway 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.

From White-Knuckle Willpower to Empowered Eating Why Safety — Not Discipline — Creates Sustainable Change BUT FIRST!!! Join us next week LIVE in the FREE Meaning Beyond Macros MASTERCLASS  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. In this episode, we cover: 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 Key takeaway: 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.

When Tracking Doesn't Tame the Trigger: The Emotional Side of Eating

What if the reason food feels harder than it should has less to do with discipline… and more to do with digestion? 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. In this episode, we cover: 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 Key takeaway: 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.

Why Most New Year's Resolutions Fail (And What to Do Instead) Join the FREE LIVE EVENT: Meaning Beyond Macros!!!  Episode Summary: Most resolutions don't fail because people are lazy or unmotivated — they fail because they start at the surface level. In this episode, Jess pulls back the curtain on what's really happening beneath our habits and goals, using her own “biofeedback story” around money as a powerful example of how the nervous system shapes behavior. 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.

What a great series! This episode wraps up The Empowered Eating Holiday Edit!  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.

Welcome back to the Empowered Eating Holiday Edit! 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.

Welcome back to The Empowered Eating Holiday Edit! 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.

Welcome back to The Empowered Eating Holiday Edit! 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.

Welcome to The Empowered Eating Holiday Edit!  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.

Welcome to the Empowered Eating Holiday Edit! 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.

In this awesome episode, Jess sits down with Dr. Claire Wilcox, psychiatrist, researcher, and author of Rewire Your Food-Addicted Brain, to unpack one of the most misunderstood topics in modern nutrition: food addiction. Together, they explore what happens in the brain when we crave, overeat, and struggle to stop—and how understanding the neuroscience behind those behaviors can lead to true healing. 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.

Join us at the Becoming Her Retreat 2026!  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.

Every October, the same question pops up: What about all that candy?  And this year, there has been a heavy focus on food dyes! Are they dangerous? Should you be worried about letting your kids dive into their trick-or-treat stash? In this episode, we'll break down the science behind food dyes, how much it actually takes to reach concerning levels, and—most importantly—how to approach Halloween through the lens of Empowered Eating. Spoiler alert: it's less about fear, and more about values, biofeedback, and joy. What You'll Learn in This Episode:

Episode 2: The Mental Side of Estrogen & Progesterone Your hormones don't just shape your cycle—they shape your mind. In this episode, we're digging into how estrogen and progesterone impact mood, memory, motivation, and mental health, and what you can do about it. Book an intake with Jess!  Learn more about Empowered Eating HERE!  What You'll Learn in This Episode 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. Key Takeaway 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.

Your Hormone Health Playbook Balanced hormones don't just happen by chance — they're built on science, strategy, and a little self-awareness. In this first episode of our hormone health series, we're laying out your playbook: the big picture of how your cycle works, what changes across the decades, what throws hormones off track, and the steps you can take today to support balance for years to come. What You'll Learn in This Episode: ✨ 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.

Think you can spot the nutrition lies? In this episode, we're playing a game of Two Truths and a Lie—nutrition-science style. From carbs and muscle fuel to metabolism myths, I'll unpack what the research actually says (and what it doesn't).

In today's culture, women are pulled toward extremes with food—swinging between anti-diet messages and “clean” or “holy” eating expectations. But what if there's a different way? Empowered Eating offers a bridge between the extremes, inviting us into the nuanced, intentional middle. 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. 

Your hair tells a story — and it's not just about beauty. It's a reflection of what's happening inside your body. For years, I struggled with brittle hair and stalled growth, until I discovered the missing piece: gut health. 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! 

Ever notice how stress doesn't just live in your head — it knots up in your stomach too? That's no coincidence. Your gut and brain are in constant conversation, and when stress shows up, your digestion (and mood) get the memo. 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 

 What if the very thing you need for nervous system regulation, gut health, and hormone balance is accessible to you RIGHT NOW in 60 seconds?? 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!

Welcome to my Summer Throwback Playlist—a handpicked collection of the most downloaded episodes of the podcast. These are listener favorites, packed with insights, laughs, and empowered eating encouragement to keep you fueled all summer long. 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

Welcome to my Summer Throwback Playlist—a handpicked collection of the most downloaded episodes of the podcast. These are listener favorites, packed with insights, laughs, and empowered eating encouragement to keep you fueled all summer long. 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

Welcome to my Summer Throwback Playlist—a handpicked collection of the most downloaded episodes of the podcast. These are listener favorites, packed with insights, laughs, and empowered eating encouragement to keep you fueled all summer long. 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!

Welcome to my Summer Throwback Playlist—a handpicked collection of the most downloaded episodes of the podcast. These are listener favorites, packed with insights, laughs, and empowered eating encouragement to keep you fueled all summer long. 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

Welcome to my Summer Throwback Playlist—a handpicked collection of the most downloaded episodes of the podcast. These are listener favorites, packed with insights, laughs, and empowered eating encouragement to keep you fueled all summer long. 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.

Welcome to my Summer Throwback Playlist—a handpicked collection of the most downloaded episodes of the podcast. These are listener favorites, packed with insights, laughs, and empowered eating encouragement to keep you fueled all summer long. 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

Welcome to my Summer Throwback Playlist—a handpicked collection of the most downloaded episodes of the podcast. These are listener favorites, packed with insights, laughs, and empowered eating encouragement to keep you fueled all summer long. 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".

Welcome to my Summer Throwback Playlist—a handpicked collection of the most downloaded episodes of the podcast. These are listener favorites, packed with insights, laughs, and empowered eating encouragement to keep you fueled all summer long. 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: How can I boost energy without a crash? How can I hit my protein goals? Oh—and let's not forget: 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).

Welcome to my Summer Throwback Playlist—a handpicked collection of the most downloaded episodes of the podcast. These are listener favorites, packed with insights, laughs, and empowered eating encouragement to keep you fueled all summer long. 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.

You've heard it before — “self-care isn't selfish” — but let's take it further: self-care is giving. Giving your body what it needs. Giving yourself permission to rest, eat, move, and show up without apology. In this episode, I'm walking you through the 5 steps to Empowered Eating, including how to stop shrinking yourself (literally and figuratively) and start owning your space like the queen you are. If you've ever felt like nutrition had to come with punishment, pressure, or perfection... this one's for you.      Let's Keep the Conversation Going!

Summer is full of joyful moments—vacations, pool parties, sunshine—but sometimes, one photo can pull us out of the memory and into self-judgment. In this episode, Jess shares how to navigate body image triggers that pop up in pictures and social settings, and how to shift from insecurity to empowerment. 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.

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!