Fuel Her Awesome- Food Freedom, Intuitive Eating, Empowered Eating, Overcoming Obsession With Weight Loss, Strength Training

The Protein Powder Dilemma: Quality, Seed Oils, and Industry Secrets Oct 28, 2024

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!

Sleep Smarter: Realistic Tips for Better Rest in a Busy Life. Interview with Medical Sleep Specialist, Ellen Wermter Oct 14, 2024

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

Chasing Perfection: How to Embrace Body Image Across the Lifespan with Dr. Charlotte Markey Sep 30, 2024

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

Finish the Year Strong with These Food and Fashion Hacks! Sep 16, 2024

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

From Shame to Self-Compassion: Rebuilding Your Relationship with Food Interview with Tammy Beasley Sep 02, 2024

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!

Healthy Without The Hurt: How to Stop Bullying Yourself Into Being Healthy // Empowered Eating Series: Redefining Food And Fitness Aug 28, 2024

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

In the group, you'll find:

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

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

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

Stuck Between Dieting And Giving Up? Try THIS! // The Empowered Eating Series: Redefining Food and Fitness Aug 26, 2024

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

In the group, you'll find:

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

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

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

Episode Highlights

1. Reduce Extreme Thinking

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

2. Learn About Nutrition Without Perfection

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

3. Listen to Your Body

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

4. Practice Mindful Eating

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

5. Embrace Self-Compassion

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

6. Identify Moderate Eating Behaviors

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

7. Focus on Whole Foods, But Enjoy Your Favorites

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

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

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

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

🥗 #EmpoweredEra #BalancedLiving #HealthyMindset

Empowered vs. Obsessive Exercise: How To Spot the Difference // The Empowered Eating Series: Redefining Food and Fitness Aug 21, 2024

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. 💪🌟 #EmpoweredExercise #HealthyLiving #BalanceInFitness

3 Signs Of Empowered Eating // The Empowered Eating Series: Redefining Food and Fitness Aug 19, 2024

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

In the group, you'll find:

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

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

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

🥗 #EmpoweredEra #BalancedLiving #HealthyMindset

Navigating Grief and Weight Gain: Finding Peace with Your Body - Interview with Katlyn Scharper Aug 05, 2024

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.

Fueling Your Awesome: Wisdom and Inspiration with Bob Goff Jul 29, 2024

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

Bubble Up: Probiotic Sodas, Gut Health Benefits, and Microbiome Magic! Jul 15, 2024

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

The Most Overlooked Beauty Trait You Already Have! Interview with Tara Landen Jul 01, 2024

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

Overcome Emotional Eating By Changing This One Thing! Interview with Caroline Shermer, RD Jun 17, 2024

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 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

Should You Beat the Heat with MORE Salt? A Review on Sodium and Electrolyte Drinks. SUMMER SERIES Episode #3 Jun 07, 2024

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

Mental Mojo: Daily Habits for Mental Wellness. SUMMER SERIES Episode #2 Jun 05, 2024

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

Listen Up! How to Stop Criticizing and Start Listening to Your Body. SUMMER SERIES Episode #1 Jun 03, 2024

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

Embracing Your Now Body: Navigating Body Image Through Wardrobe Choices for Reclaiming Confidence with Nicole Russo May 20, 2024

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 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

Ready to Fuel Your Awesome? How to Partner with Nutrition for More Energy and Stellar Health! May 06, 2024

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

Rest, Recalibration, and Getting Ready to Crush Your Goals: Life and a Podcast Update Mar 18, 2024

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.

Part 2: Decoding Food Addiction: Latest Research Insights and Healing Our Relationship with Food - Interview with Dr. David Wiss Mar 11, 2024

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

Part 1: Decoding Food Addiction: Latest Research Insights and Healing Our Relationship with Food - Interview with Dr. David Wiss Mar 04, 2024

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

Why You Need (and How) to FALL IN LOVE with Taking Care of Your Body (Regardless of How it Looks Today) Feb 26, 2024

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

Raising Empowered Eaters: Empowering YOU to Lead the Next Generation and FALL IN LOVE with Teaching Kids About Healthy Eating Feb 19, 2024

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

FALL IN LOVE with the Power of Protein: Adding Fuel Without Obsession Feb 12, 2024

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

Ignite Your Motivation: FALL IN LOVE with Discipline for Lasting Change Feb 05, 2024

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

Before You Set Another Goal DO THIS FIRST! Interview with Nick Carrier Jan 29, 2024

Today, my special guest Nick Carrier and I will be discussing what a more well-rounded goal setting approach looks like, and how we can set goals that are not just appropriate, but goals that suit our lifestyle and are attainable and achievable.

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

Connect with Nick Carrier:

https://www.nickcarrier.com

https://www.instagram.com/carrier_bestyou

Polar Joe Protein Drink:

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

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

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

Cheers, and happy eating!

Jess

Part 2: Are You Eating Intuitively or Impulsively? Interview with Dr. Castleberry and Christopher Guider, Licensed Mental Health Counselor Jan 22, 2024

Welcome back friends! Today is part two of my conversation with Dr. Erica Castleberry and Licensed Mental Health Counselor Christopher Guider, so if you haven't yet listened to part one, please head over to last week's episode and catch up before tuning into today's episode.

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

Connect with Dr. Castleberry:

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

Empowered Eating Course:

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

Cheers, and happy eating!

Jess

Part 1: Are You Eating Intuitively or Impulsively? Interview with Dr. Castleberry and Licensed Mental Health Counselor Christopher Guider Jan 15, 2024

In today's episode you get to listen in to a very juicy conversation with two of my favorite colleagues, and this conversation has been brewing for at least a couple of years.

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

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

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

Connect with Dr. Castleberry:

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

Empowered Eating Course:

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

Cheers, and happy eating!

Jess

How Your Metabolism Works (and Why Cutting Carbs Won’t) Jan 08, 2024

Ready or not, we're in the second week of 2024 and we are knee deep in 'weight-loss season'. So, I think it's a great time to have a conversation about: what really works for weight loss, what doesn't work for weight loss, how does our metabolism work, and how can we move through all the noise and stay on the empowered eating course.

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

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

Empowered Eating Boot Camp:

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

Cheers, and happy eating!

Jess

How to Be Disciplined (and Not Obsessive) When Working Towards Your Health Goals Jan 05, 2024

Hello gorgeous! I'm so glad you're here today because I am so passionate about this topic, this idea, of differentiating between discipline and rigidity. This topic is such a crucial component in your healthy food and body journey, but it can also feel complicated. The gains are so worth it though, because when we can differentiate between discipline and rigidity things become a lot more clear.

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

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

Empowered Eating Boot Camp:

https://www.jessbrownrd.com/bootcamp

Empowered Eating Quiz:

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

Discovery Call:

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

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

Cheers, and happy eating!

Jess

Got Goals? Your 30-Day Empowered Eating Makeover to Set You Up For (Actual) Change! Jan 03, 2024

Hey my friend, welcome to 2024! Today we're talking about how to set yourself up for empowered eating in the next 30 days. This is such a great time to reflect on the past year, and set some goals for the year ahead, to truly set ourselves up for an empowered eating makeover this new year.

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

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

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

Empowered Eating Boot Camp:

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

Cheers, and happy eating!

Jess

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

3 Ways You Will Grow With Empowered Eating (and What to Do Different This Year) Jan 01, 2024

I'm so jazzed for the new year! While I'm not much of a new year's resolution girl, I am all about casting new vision and dreaming up new ambitions for the year.

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

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

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

Empowered Eating Quiz:

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

Cheers, and happy eating!

Jess

This Is The Fuel Her Awesome Podcast Dec 28, 2023

Hey Awesome! Yeah, you! I know... You’re ready to stop falling into an all-or-nothing mentality when it comes to food and finally put together a realistic plan on how to boost your energy and find food freedom!

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

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

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

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

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

Watch the FREE Empowered Eating Masterclass!

Or snag a FREE Discovery Call with Jess!

This is the Fuel Her Awesome Podcast.

Do You Swing From Not Eating to Overeating? What to do Differently This Holiday Season! Dec 18, 2023

I hope you're enjoying this season and giving yourself that mindful balance of intentionality with food, mixed with some grit and grace, and balancing that glucose too!

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

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

Empowered Eating Workshop:

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

Cheers, and happy eating!

Jess

How To Politely Decline (So You Can Say YES To The Holiday Foods You Actually Want!) Happy Holiday Eating Series EP #2 Dec 16, 2023

Welcome to episode #2 of the Happy Holiday Eating Series!!

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

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

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

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

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

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

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

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

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

Cheers, and happy holiday eating!

Jess

Two Ways to Refresh Your Fuel Plan This Holiday Season! Dec 11, 2023

We are getting deeper and deeper into the holiday season, and it's the perfect time of year to unpack the awesome that is empowered eating!

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

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

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

Happy Holiday Eating Series:

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

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

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

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

Cheers, and happy eating!

Jess

What Happens When You Bring God Vibes Into Your Food Story? How to Overcome Self-Sabotage With Faith. Interview with Juliana Page Dec 04, 2023

I want to kick off the month of December by diving in a little bit deeper into your food journey. At the heart of my personal food and body healing story is my faith and how I reconnected with God. This faith switch was the catalyst I needed to help me break free from self-sabotage so that I could live empowered and comfortably in my own skin.

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

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

Connect with Juliana Page:

www.julianapage.com

www.courageco.org

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

Empowered Eating:

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

Is There a Step Beyond Intuitive Eating? Interview with Meredith Franczak Nov 27, 2023

If you're feeling guilt over all the holiday eating, you're not alone! I remember the days when the stress over holiday eating felt like such a weight on my shoulders. Now, I'm able to freely enjoy the holiday season, without all the guilt, because I've found a better way. This time of year is where empowered eating really shines.

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

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

Free Masterclass:

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

Polar Joe:

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

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

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

Cheers, and happy eating!

Jess

Do You Feel Like You Must Always Be Productive? How to Stop the Madness and Identify Your Season of Empowered Eating. Nov 20, 2023

We're getting ready to celebrate Thanksgiving over here in America, and it's a big food holiday. Some of you might be totally stoked about the upcoming holidays, and some of you might be totally stressed. Wherever you are on this spectrum, I'm so glad you're here with me today, because we're going to spend some time assessing our intentions for this holiday season.

One of the biggest things that I see as an obstacle for the folks I work with is how stressful it can be when you're always striving to hit a specific weight loss goal. Now, some people are chasing weight loss, while others are chasing weight gain, or even strength training and toning up. No matter your weight loss goal, we can often place ourselves under so much pressure when we feel like we have to constantly chase the success of that goal.

A belief that has personally helped me to break free from the constant goal chasing, is that we go through seasons of health. So today, I'm going to help you learn how to assess what season of health you are in so you can adjust your food and body expectations accordingly. Because, nothing kills your motivation to grow more than misplaced expectations.

Let's get ready to align your healthy weight goal expectations with the empowered eating season you are in, so you can move into the holiday season with the mindset shift you need to truly enjoy this time of year.

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

Cheers, and happy eating!

Jess

The Insidious Nature of an Unhealthy Relationship With Food and Body. One Woman’s Story of Turning Her Greatest Weakness Into Her Biggest Strength. Interview with Kelli Watkins Nov 13, 2023

Today's interview is GOLD. My friend Kelli Watkins is an incredibly accomplished woman. Her story is such a great reminder that even those who are successful can still experience challenges, and even big goal getters can struggle with their relationship with food and body.

I know many of you will relate to Kelli's story of overcoming her own unhealthy relationship with food and body. Kelli gets vulnerable about how her journey with food became disordered, and how she realized, over time, that this unhealthy relationship with food and body was problematic. You will gain helpful insight, feel validated, and walk away with hope as you listen to her inspiring journey.

Free Workshop:

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

Polar Joe:

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

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

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

Cheers, and happy eating!

Jess

Foggy Brain? 3 Brain Boosting Tips to Keep a Clear and Focused Mind Nov 06, 2023

It's crazy how tired we get when we're juggling all the things, and sometimes our brain just stops working. When I had my kiddos, and was still working full time, I realized I really needed to up my game when it came to how I was taking care of my body.

That's why today, I want to chat about how we can boost our brain health with nutrition. Nutrition is so cool in this sense, it's like lotion for your brain. So if you need a brain boost, today's episode is for you!

Get ready to learn three ways to help promote active brain function, so you can enjoy a more balanced brain metabolism, which supports better mood, focused thinking, and clear memory.

Polar Joe:

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

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

Free Workshop:

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

Cheers, and happy eating!

Jess

The Trick to Not Overeat During the Holidays (And One Mantra That Will Keep You Focused) Oct 30, 2023

To eat the Halloween candy, or not eat the Halloween candy.. that is the question.

Halloween kicks off what I call 'the food holiday season'! From today, until Valentine's Day, there will be food EVERYWHERE. This can bring up so many thoughts like..

How do I navigate the extra food?

What if I overeat?

What happens if I gain weight?

How can I stay focused on my goals?

Should I stay focused on my goals?

Here is the thing about empowered eating - there is no off season because you are always in the drivers seat. To be an empowered eater means you are aware, you are awake, and you are intentionally choosing how to take care of your body.

With this in mind, I know it is possible to enjoy holiday foods while setting appropriate boundaries and continuing to feel good. In today's episode, I share three to-do’s to kickstart your empowered eating holiday season!

For more details on how to become an empowered eater, check out my FREE Empowered Eating Masterclass.

FLASH SALE! 48-hour DEEP 40% off discount on the Empowered Eating Method with code: PUMPKIN at checkout. *CAPPED at the first 10 people.*

Cheers, and happy (holiday) eating!

Jess

Breast Cancer: Been There, Beat That! What Every Woman Needs to Know to Protect Her Rack. Interview with Allison Hendricks-Smith Oct 23, 2023

It's Breast Cancer Awareness Month, so today I'm chatting with the amazing Allison Hendricks-Smith. Allison has beat breast cancer herself, and turned her trial into service with her non-profit foundation Pink Warrior House.

Allison is sharing her story of how she grew from an unexpected cancer diagnosis into the dedicated leader she is today. Allison is in the trenches building community within the breast cancer world. She is giving back to those fighting this breast cancer battle by helping to re-write the narrative for so many women on this journey.

Support Pink Warrior House:

https://pinkwarriorhouse.org

Breast Self-Exam Tutorial: https://www.nationalbreastcancer.org/breast-self-exam

Polar Joe:

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

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

The 3 Key Components of Body Trust Leading to Lasting Food Freedom. Interview with Brittany Braswell Oct 16, 2023

What's up friends! Today, you'll be hearing from my colleague Brittany Braswell, and we'll be chatting about one of my favorite topics, overcoming negative body image.

We'll be discussing the top three key pieces (two of which most women have likely never considered) that are needed in order to truly achieve and sustain the confidence to care for your physical and mental health. And.. we'll be tackling this topic all from a position of play, peace, and joy - never from a posture of worry and obligation. Because, we truly can overcome the fears and insecurities, that we so often cling to, that cause us to feel like perpetual dieting and meal planning is the answer.

I'm so excited for you to hear Brittany's take on body image, and how we can break free from the bondage of body shame and food guilt, so we can heal the connection with our body. Let's dive in!

Connect with Brittany:

Free resource (The Needs Assessment) - www.brittanybraswellrd.com/needs

Podcast - www.brittanybraswellrd.com/podcast

Instagram - www.instagram.com/brittanybraswellrd (@brittanybraswellrd)

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

Cheers, and happy eating!

Jess

Live in Your ”Imperfect” Body (and Stop Apologizing For it!) + 3 Steps to Beat the Inner Body Bully Oct 09, 2023

Welcome back friends! Today, we're talking about a very important topic.. body image and your 'inner body bully.' We have all struggled with this 'inner body bully' at least to some degree, and we may even be carrying it with us still to this day, and probably more than we'd like to admit.

One of the things that keeps coming up in my coaching sessions, inevitably, are these intense emotions around food, in relation to our body image, and how it makes us feel. These feelings can often evoke shame, we find ourselves apologizing, and you may even sense a pit in your stomach or a tightness in your throat.

If you feel this way when you talk about body image, and how you view your body, you are not alone! This is a struggle that so many of us have. So today, my mission is to bring this body image conversation out in the open and talk about it, so that it doesn't hold so much power over us anymore.

Listen in and get ready, because I'm about to give you some hands on tools, to help you beat the inner body bully, and learn to move towards a healthier more empowered relationship with the very vessel you have - your body! After all, our body is the one thing we live in our entire life, so let's get empowered and learn to treat our body the way it deserves to be treated, with kindness and loving care.

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

Cheers, and happy eating!

Jess

How to Go From People Pleasing and Perfectionism to Empowerment and a Heart of Service - Interview with Erin Osbourn Oct 02, 2023

Hey friends, today is a very special interview! My friend Erin Osbourn shares her story on how she overcame her battle with food, and is now serving others in this realm.

Erin is a licensed clinical social worker who specializes in eating disorders, body dysmorphia, OCD, substance use disorders, and trauma work. What I love about Erin is that, while she is now on the other side, she hasn't forgotten what it's like to be in the thick of the struggle.

So today, Erin will be talking about her journey and we'll be discussing: Where do we people please, and at what point do we lose ourself in that people pleasing? She'll also be sharing advice on how to bring ourselves back from those people pleasing tendencies. And how, when we do bring ourselves back, the beauty and empowerment that comes with it, allows us to have even more to give to the world!

Connect with Erin over on IG at:

@erin_osbourn_lcsw

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

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

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

Cheers, and happy eating!

Jess

Need More Time to Make Your Goals Happen? Stop Doing THAT and Do THIS Instead! Sep 25, 2023

What flies without wings? The answer is: time! As a mom, I know how true the concept of 'time is fleeting' truly is, and because of this, I have a deeper respect for time. I believe time is our GREATEST currency. We never seem to have enough time, and we all want more time.

Lacking the time to accomplish our goals is one of the biggest obstacles standing in our way from getting the results we desire. We are all looking for ways we can make the most out of that 24-hour period of time we have, to get things done, each and every day.

So, today, I'm excited to talk about how we can take a time inventory to be more mindful of how well we are taking care of: our overall health, our relationship with food, and our regular exercise.

So if you have ever multi-tasked or wished you had more time - you're in the right place friend! I know you're going to love today's episode and come away with some practical tips and strategies to help you stop wasting time, and make the most of your time so you can take better care of yourself.

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

Cheers, and happy eating!

Before You Exercise, Do These 5 Things! Sep 18, 2023

Do you feel like you're awesome at making time to get out and move whether it's walking, going for a jog, going to the gym or hitting that workout class but, then you get home and you get wrapped up in the chaos of the day? Before you know it, you realize It is noon and you haven't eaten anything. So, you glance around, and you grab whatever is available.

I believe our hectic lifestyle is one of the biggest struggles that we as women, juggling all the things, come up against. It can be a challenge to find a way to balance both the fitness aspect of our health with the nutrition piece.

So today, what I want to talk about, are the five things we really need to get in order BEFORE we start working out. And the best part is, these five steps are super easy and quick to tackle on a Sunday as you prep for the week ahead. And once this system is in place, you'll have the benefit of adding these healthy habits to your regular autopilot routine.

This system will help you get MORE out of your workout and enjoy a more energized day. And after all, that's what we're all after - more energy so we can better manage everything life throws our way!

So let's dive in and go from a workout that drains you, to a workout that helps sustain you!

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

Cheers, and happy eating!

Is Fear Holding You Back? Your 6 Step Unstuck Action Plan! Sep 11, 2023

Have you ever felt like fear is holding you back? Like you want so badly to see that next stage of your life that you can almost taste it. You can feel it. It's keeping you up at night, but you just feel so stuck because you're afraid. Afraid of starting because, what if you fail?

We've all faced something in our life that feels scary. And when it comes to growth and personal growth, facing our fear is inevitable. I know I personally have felt this in so many places along my own journey.

So today, I want to talk about overcoming fear and how we can move past it. At our core, we are not called to have a spirit of fear. We are called to face our fears. I want to help you walk through this fear by teaching you my six step kickstart guide, so you can move past fear and into action.

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

Cheers, and happy eating!

The Best Empowered Eating Techniques for Women Who Want to Have More Energy! Sep 04, 2023

Who doesn't want more energy?! We all need extra, which is why I am sharing my top four techniques to boost energy. And the best part is, you can start doing these... TODAY!

On the show I reference psychological flexibility. Tune into last week's episode: The Best Way to Understand Your Body's Biofeedback for the Perfectionist, All-Or-Nothing Thinker to learn more about how psychological flexibility can help you reach your empowered eating goals.

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

The Best Way to Understand Your Body’s Biofeedback for the Perfectionist, All-Or-Nothing Thinker Aug 28, 2023

I love talking women into swapping the scale for biofeedback. Say adios to the scale and chains of entrapment, and hello to some mind-body connection!

This swap is paramount for your empowered eating journey. However, there is one major mindset shift that has to come with it, and that is one of PSYCHOLOGICAL FLEXIBILITY. If we pull in the perfectionistic, all-or-nothing thinking - we are missing the point of what the connection is doing in the first place.

In today's episode, I am sharing with you the psychological flexibility formula, so you can learn biofeedback, without getting stuck in all-or-nothing mentality.

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

Cheers, and happy eating!

The 5 Step Framework for Empowered Eating Aug 21, 2023

How to Move From Obsessive Eating to Food Freedom, Intuitive Eating, and Feeling Awesome in Your Own Skin.

Today, I am breaking down the exact framework I used to move from fear-based obsessive eating, to intuitive empowered eating. This framework has allowed me to become my strongest, fittest, spiritually connected and most mentally balanced self!

So, if you're ready to find food freedom, and best of all, feel confident and awesome in your own skin - tune into today's episode to learn more!

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

Cheers, and happy eating!

Jess

Should I Reach For Bigger, Healthier Goals or Be Happy Where I Am At? Aug 14, 2023

You know how some days you're raring to go and ready to see how far you can push your body, and how much stronger you can become? Then, other days, you are totally content in some baggy sweatpants on the couch with a pint of Ben and Jerry's? I know you feel me!

This balance of discipline and flexibility, intentionality and freedom, is a great example of my new favorite motto - grit and grace. As we transition from a season of routine reset, into a new season of more structure and goal setting, I thought it would be perfect timing to break this 'grit and grace' mentality down in an effort help guard against the 'all or nothing' mentality.

Understanding the nuances between grit and grace or discipline and flexibility can further protect us from feeling stuck in disappointment. And, when we grow from a place of peace in our body in trusting the process, we can be more focused on our goals and more motivated to keep moving along our empowered eating journey.

So, in today's episode we're going to take a look at whether you lean more towards a 'grit and grace' mentality, or an 'all or nothing' mentality. Then, we'll discuss how to be centered and mindful enough to better appreciate, and not be so afraid of, this common mindset swing.

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

Setting Your Routine Up For The Long Haul. 4 Steps For A Fail Proof Routine Reset // Routine Reset Day 7 Aug 12, 2023

This week has been packed with tactical tips and lots of awesome! But, how do we make these changes something that we just naturally do?

Aristotle said it best: "We are what we repeatedly do. Excellence, then, is not an act, but a habit."

To help you turn your new routines into habits, today we are breaking down the habit loop which includes: the cue, the routine, and the reward. Understanding this loop can help you reengineer your habits.

The battle with behavior change is that the reward may not be as instant, or arguably, the reward isn’t what we are used to. The trick is to know how to find the new reward, and practice the new habit, so your brain starts to crave the new reward.

Enjoy today's episode as we dive into breaking down the habit loop and re-working this technique to better support your goals.

Thank you so much for joining me in this Routine Reset Challenge! We no doubt accomplished a lot of work, and the best part is each reset paves the way for empowered eating.

If you feel you are ready, today is a really great day to make the decision to join The Empowered Eating Method program because today is the last day to snag that 20% off discount when you enter the code "RESET" at checkout!

Cheers, and happy eating.

Jess

How Much Exercise Do You Actually Need? The 3 Things You Need To Make It Happen // Routine Reset Day 6 Aug 11, 2023

I was sitting with a new client this week. She is a beautiful young woman. The kind of woman with a body that doesn’t fit our culture’s expectations. And yet, she possessed an aura of beauty about her.

She came to me because she said she was bigger than all her friends and she struggled with this. She said she was trying to like her body, but it feels like a losing battle because the fact of the matter is, she is in a bigger body.

We addressed a lot in our conversation, including a lot of the skills we work through in the Empowered Eating Method such as: body image resiliency, the body image scale, and values work. But, at the end, we had a particularly interesting conversation about exercise.

I asked her how she felt when she moved her body- and she said she felt better! She said, when moving her body it felt stronger and more energetic - and even though her body doesn’t physically change when she moves it for a few days, she has more confidence.

Then, I asked her why she doesn’t move her body more regularly. Her answer was something I think so many of us can relate to. She said, because when she misses a day, she feels like a failure and so she falls off the wagon. This all-or-nothing mentality, with an undercurrent of diet culture, insinuates that exercise is something that must always meet a certain expectation, or criteria.

Today in the routine reset we going to identify the top three barriers to regular, fun exercise, and discuss how to overcome them.

This week The Empowered Eating Method is on sale! Snag your spot for 20% off with the code "RESET" at checkout!

Cheers and happy eating!

Jess

Protein Power! The Foundation for Strength // Routine Reset Day 5 Aug 10, 2023

Once upon a time there was a girl who thought too much protein would make her look like The Rock.

Then she drank the protein juice (literally... there were lots of protein shakes) and she never looked back. What she didn’t know then (that she knows now) is that protein provides a continuous stream of amino acids to the body that builds not just muscles, but also builds enzymes, hormones and powerful neurotransmitters. This synergistic combination maintains healthy hair, skin, and nails while keeping your immune system strong.

Let’s talk about protein power! It's no secret that protein is a dietary superstar, the problem is we as women still don’t get enough of it. And, we don’t understand the importance of timing our protein intake to really reap the most protein power packed benefits for our body.

To learn more about your protein needs tune in to today's show! To get a better understanding of your protein needs join the Empowered Eating Method for 20% off this week ONLY with the code "RESET" at check out.

Cheers, and happy eating!

Jess

Habit Hack Your Supplement Stack // Routine Reset Day 4 Aug 09, 2023

Welcome to day four of the Routine Reset Challenge! We have accomplished so much already this week. If you have been following along, welcome back! And if you're just now joining, my name is Jess, I am really glad you are here because today’s episode is a great place to start.

Today, we are talking about how to stack and simplify your supplement routine for effortless compliance - and why this supplement habit hack and stack is so important! By the end of today’s mini episode you'll be ready to implement your very own supplement stack hacks.

To learn more about the benefits of creating your very own supplement habit stack routine, tune in to today's show! To get a better understanding of the science behind what supplements to take and why, join the Empowered Eating Method for 20% off this week ONLY with the code "RESET" at check out.

Cheers, and happy eating!

Jess

Your Circadian Rhythm Makeover // Routine Reset Day 3 Aug 08, 2023

How do I manage to wake up daily at 4:15 AM... with a smile?!?!? I learned to sync up my circadian rhythm, with my metabolism, based on my biofeedback.

Your circadian rhythm is your body’s natural 24-hour sleep/wake cycle. This natural body clock is synchronized with your external environment through cues like exposure to light, and the timing of your meals. In today's Routine Reset Challenge we are setting you up for circadian rhythm success!

To learn more about how a circadian rhythm reset can help boost your healthy habit goals, tune in to today's show! To get a better understanding of how this practice might best fit into your busy life, join the Empowered Eating Method for 20% off this week ONLY with the code "RESET" at check out.

Cheers, and happy eating!

Jess

Should You Eat On A Schedule? // Routine Reset Day 2 Aug 07, 2023

Should you eat on a schedule? I don’t prefer the word should, so first things first, let’s reframe this question: Is it helpful to eat on a schedule?

As a sports and eating disorder dietitian, I have found scheduling meals, especially in your initial empowered eating stages, can be extremely beneficial.

Here is why: Sometimes our hunger and fullness cues are off and we need to reset them. We either get too busy, and skip meals and snacks, or we only eat when starving. And when we practice this type of eating style - we usually end up overeating, and typically end up trying to reduce intake at the next meal.

So, the very first step I recommend clients take as they reset their eating routine, is to make a plan to eat every 2-4 hours. This is actually the first food step we tackle in my program, The Empowered Eating Method.

To learn more about how to fight hunger and keep from overeating, tune in to today's show! To get a better understanding of the importance of your hunger cycle join the Empowered Eating Method for 20% off this week ONLY with the code "RESET" at check out.

Cheers, and happy eating!

Jess

7 Days To Reset Your Routine! GET STARTED HERE! // Routine Reset Day 1 Aug 06, 2023

Hello friend! It's time to kick off the Routine Reset Challenge, are you ready? I know this season can feel a bit crazy, so my goal for today is to help you get back in the drivers seat of your life, so you can reignite your goals for healthy living and empowered eating, for the season ahead.

With the change of seasons, it's important to take the time to stop and reevaluate our priorities. As we identify what is most important to us in this new season, we can then be mindful of any shifts we need to make before getting started on mapping out our goals.

In today's episode, we'll be building the foundation for your routine reset by taking steps to ensure we align our actions and attitudes with our core values. These core values will become our north stars, that guiding light motivation we need so we can stay focused and committed to achieving our goals. You can find a free online values assessment here.

BIG NEWS! The Empowered Eating Method is on sale this week! Snag your spot for 20% off with the code "RESET" at checkout!

Cheers, and happy eating!

Jess

Reset Your Routine - Prep Week To Rework Your Health Habits! Jul 31, 2023

You know that moment when you realize you're not taking on the day, but rather, the day is taking on you?! This realization happens when we find ourself operating in an environment of chaos, lacking the grounding rhythm of a schedule, and feeling pulled in too many directions.

While we may not be able to control every aspect of our time or schedules in each ever-changing season of life, research shows that we can feel more resilient, and better able to manage these changes, when our environment is set up in a way that brings us peace, instead of adding to the chaos.

In today's episode, we'll be prepping for our routine reset as we explore the scientific evidence behind the benefits of organizing your kitchen and establishing a regular nighttime routine, and how this purposeful prep work positively impacts your eating habits.

Let's get ready to learn how to take back control in this hectic season, one step at a time, and do so in an empowered way!

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

The Power of Compliments! The Science Behind Accepting And Giving Compliments And How It Will Boost Self-esteem and Body Image! Jul 24, 2023

Compliments are not mere words of flattery; they hold immense power to positively impact our self-esteem and body image. Today- we will delve into the scientifically supported benefits of accepting and giving compliments and unpack how the influence of compliments on our self-perception can help us harness their potential to cultivate a healthier and more positive sense of self.

Now I know there is great value in internal validations. Someone can say to you over and over again that you are beautiful, smart, successful, kind and until you believe it yourself… it doesn’t change your self perception. But can some of these external compliment capture things you may not give yourself credit for? And if we learn to accept them, can they open the door to improved self-esteem?

Accepting Compliments Can Do 3 Things:

1. Enhanced Self-esteem: Research indicates that accepting compliments gracefully can lead to increased levels of self-esteem. When we acknowledge and appreciate positive feedback, it reinforces our sense of self-worth and validates our accomplishments or attributes.

2. Recognition of Personal Value: Accepting compliments allows us to recognize our personal value and strengths. It helps us internalize positive feedback and develop a more accurate and balanced view of ourselves.

3. Positive Self-perception: Accepting compliments can help reshape our perception of our own capabilities and appearance. When we learn to accept and believe positive remarks about our skills, appearance, or personality, it has a profound impact on our overall self-image.

Giving Compliments Can Do 3 Things:

1. Promoting Self-acceptance: By giving genuine compliments to others, we encourage self-acceptance and self-compassion. Expressing appreciation for someone else's qualities or achievements creates an atmosphere of positivity and kindness, fostering a healthy environment for self-esteem growth.

2. Positive Social Connection: Complimenting others fosters positive social interactions and builds stronger relationships. When we acknowledge and celebrate the strengths and achievements of others, it creates a reciprocal cycle of support and encouragement, boosting our sense of belonging and self-worth.

3. They Can Shift The Narrative: Compliments that focus on character strengths, skills, or internal qualities redirect the attention from appearance-based judgments. This helps to cultivate a more diverse and holistic view of beauty, reducing negative body image concerns and promoting a healthier relationship with one's body.

In today's episode we are unpacking all of the above and what you can do to boost your own body image.

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

Should You Ditch The Diet Soda? What You Need To Know About Artificial Sweeteners Jul 17, 2023

In recent years, concerns regarding the safety of aspartame, a widely used artificial sweetener, have gained attention. Claims have recently emerged suggesting that aspartame may be linked to the development of cancer. In this episode, we will explore the current scientific evidence surrounding this topic and discuss the latest findings that shed light on whether aspartame is a possible carcinogen.

Understanding Aspartame:

Aspartame is an artificial sweetener commonly used as a sugar substitute in foods and beverages. It is known for its low-calorie content, making it a popular choice among those seeking to reduce their sugar intake. While controversy surrounds its safety, regulatory agencies such as the U.S. Food and Drug Administration (FDA) and the European Food Safety Authority (EFSA) have approved aspartame for use in food.

Initial Concerns:

The concerns regarding aspartame and cancer primarily stem from a study conducted by the Ramazzini Institute, an independent research organization based in Italy. Published in 2005, the study claimed that aspartame consumption resulted in an increased incidence of lymphomas and leukemia in rats. These findings raised questions about the potential carcinogenic effects of aspartame in humans.

Subsequent Research and Regulatory Agencies:

In response to the Ramazzini Institute study, numerous regulatory agencies and scientific bodies conducted comprehensive evaluations of aspartame to assess its safety. The EFSA, FDA, and other regulatory bodies reviewed the available evidence and concluded that there is no convincing evidence to support a causal relationship between aspartame consumption and the development of cancer in humans. However, recent findings have led these regulatory bodies to question if Aspartame is totally benign in terms of cancer risk.

Tune in to hear the latest and look at this one through the Empowered Eating lens!

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

5 Things You Mistakenly Label As Weight Gain (That Are Totally Normal)! Stop Wasting Your Energy And Do THIS Instead! Jul 10, 2023

Have you ever seen the number on the scale and had a freakout moment?

You are not alone! The scale is an emotionally charged little device for so many women. Today we are breaking down 5 ways you mistakenly label that number as "bad" and dive into what is actually happening. We also cover why you should or shouldn't weigh yourself and how to do so in a productive way if you do use a scale.

To learn more about how to use the scale efficiently (or not at all) and how to understand biofeedback you don't want to miss out on the Empowered Eating Method.

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

How Identifying Your True Worth Will Change Your Health. When Faith Meets Food Freedom with Robin Rhine McDonald. Jul 03, 2023

Have you ever felt like something was missing from your health journey? You can get started, but none of the changes seem to stick.

Today on the show I am talking with Faith-Based Holistic Health Coach, Robin Rhine McDonald about the magic that happens when faith meets food freedom.

Robin is a proud mom and wife with a passion for supporting and empowering Jesus-loving women to gain true health while losing weight through her sustainable, grace-based process. She loves to help women ditch chronic dieting and disease for holistic health and wellness. She mixes her seminary background with her study of integrative nutrition to help women develop the energy and vitality to live out their unique God-given calling. Check out her FREE Greens and Grace 5-day challenge here.

Cheers, and happy eating!

Jess

Should You Count Your Macros? 3 Questions To Ask Yourself To Know If Macro Counting Is Right For You! Jun 26, 2023

Can I really hit my goals without tracking?

Is it diet culture-y to track macros?

What if I have tracking trauma?

Such great questions and today I am going to break them down for you! The honest answer? It depends. So instead of a quick Instagram graphic answering this loaded question, we are having a discussion along with a few question prompts to guide your empowered eating journey.

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

Nutritional Healing And Self Advocacy. Her Journey From A 2-Year Illness To Empowered Eating with Stephanie Shaw Jun 19, 2023

Stephanie Shaw is a health & wellness speaker, course creator, and host of the podcast Hello, Hot Flash.

An educator by nature, Stephanie took the strategies she implemented to recover from a two-year illness and turned them into a nutrition coaching and online education business where she teaches midlife women how to manage their hormones so they can have more energy and slow the aging process.

Stephanie shares her journey from medical mayhem to total body trust and how she used biofeedback and nutrition science to recalibrate her health.

To connect with Stephanie check out her resources at https://www.hellohotflash.com/

Cheers, and happy eating!

Jess

Beat Vacation Bloat With These 4 Trip Tips! Jun 12, 2023

It is a season of vacations, trips, and chaotic schedules! And with that can come this biofeedback cue, called bloating. Nobody likes it, it is uncomfortable, and so we’re going talk about how to beat it today!

SunFiber and Regular Girl are my go-to fiber packets for longer trips. Be sure to enter "BROWNRD10" for your Fuel Her Awesome insider discount!

Empowered Eating doesn't mean we have perfect biofeedback and body cues, rather it means we know how to read and respond to them.

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

If You Feel Like You Are Failing With Food, Do THIS! Jun 05, 2023

You know when you are wanting to make a change, but you aren't sure where to start? You want that new way of life so much, but the thought of reaching it feels really far away.

According to Self-Determination Theory, there are three things we need in place to take successful next steps. Tune into today's episode to learn how and what to do if you feel like you are failing with food and what I did last time I felt like all hope was lost!

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

3 Steps To Get To The Root Cause Of Your Gut Health Issues with Dr. Heather Finley May 29, 2023

Bloated? Constipated? Gassy?

If so you are probably also frustrated...

So many of the diet remedies for gut health recommend elimination diets. Those of you out there struggling with gut health issues will love this episode! I am jamming out with Dr. Heather Finley about why elimination isn't the answer and what to do instead.

Dr. Heather Finley is a registered dietitian who helps people struggling with bloating, constipation, and IBS find relief from their symptoms and feel excited about food again. Heather struggled with her own digestive issues for nearly 20 years and understands firsthand the impact that nutrition, lifestyle, and mindset have on digestive health. Gut health shouldn’t be restrictive, stressful, and all-consuming. She developed a simple way that individuals can reduce digestive symptoms and add foods back into their diet. Dr. Heather has a doctorate in clinical nutrition from Maryland University of Integrative Health. Her work has been featured on Good Morning Texas and in Mind Body Green, Yahoo! Life, and Very Well Health.

Take Dr. Finley's FREE quiz here!

FREE TRAINING>>>> For more on empowered eating check out my FREE Empowered Eating Masterclass on how to eat intuitively and hit your goals!

CONNECT WITH JESS>>> www.jessbrownrd.com

Cheers and happy eating,

Jess

Does Nutrition Impact Mental Health? What You Need To Know About Food, Therapy, and Your Mental Health. May 22, 2023

Can you just take a quick second and look outside… maybe it's blue and beautiful, maybe it's stormy.. whatever the weather is… isn’t it amazing that we can connect right here?

We can come together from opposing sides of the world and have a conversation. I am so glad about this because today we are talking about mental health. And the most important thing in mental health is for us all to know that we are not alone. We are all here together under the same sky.

Here in America, it is Mental Health Awareness Month and as a dietitian with roots in eating disorder treatment, I deeply value the need for this awareness.

If you are someone who struggles with anxiety and depression, I am really glad you are here. If you don’t, I guarantee someone you love does. So either way, this episode is going to be full of information you need to know. And while we are only scratching the surface of mental health on the show today, I hope this is a conversation that you continue.

If you ever need additional support reach out to resources. (US) National Suicide Prevention Lifeline: 1-800-273-8255

Cheers, and happy eating.

Jess

Nutrition Hacks For Expansive Energy // SUMMER STEP UP CHALLENGE DAY 3 May 20, 2023

Welcome to the Summer Step Up Challenge where we are going to up your empowered eating game so you can take better care of your body this summer and feel awesome while you're doing it!

This is a 3-day challenge, right here on the show with 3 episode drops full of juicy homework and actionable takeaways.

AND my brand new course, The Empowered Eating Method, is on sale! You can save $100 on this 12-week program that will teach you how to eat intuitively and reach your goal without obsessing over food.

The sale only lasts through Sunday so snag that here and enter "SUMMER" at check out.

Here is the best news: all who purchase now not only save the $100 but will also be invited to a live kick-off meeting with me to cheer you on and answer questions.

Let’s step up your empowered eating game as we get ready for summer!

Cheers and happy eating!

Jess

3 Secrets For Your Strongest Summer (EVER)! // SUMMER STEP UP CHALLENGE DAY 2 May 19, 2023

Welcome to the Summer Step Up Challenge where we are going to up your empowered eating game so you can take better care of your body this summer and feel awesome while you're doing it!

This is a 3-day challenge, right here on the show with 3 episode drops full of juicy homework and actionable takeaways.

AND my brand new course, The Empowered Eating Method, is on sale! You can save $100 on this 12-week program that will teach you how to eat intuitively and reach your goal without obsessing over food.

The sale only lasts through Sunday so snag that here and enter "SUMMER" at check out.

Here is the best news: all who purchase now not only save the $100 but will also be invited to a live kick-off meeting with me to cheer you on and answer questions.

Let’s step up your empowered eating game as we get ready for summer!

Cheers and happy eating!

Jess

Meet The Healthiest You… Right Now (Just In Time For Summer)! // SUMMER STEP UP CHALLENGE DAY 1 May 18, 2023

Welcome to the Summer Step Up Challenge where we are going to up your empowered eating game so you can take better care of your body this summer and feel awesome while you're doing it!

This is a 3-day challenge, right here on the show with 3 episode drops full of juicy homework and actionable takeaways.

AND my brand new course, The Empowered Eating Method, is on sale! You can save $100 on this 12-week program that will teach you how to eat intuitively and reach your goal without obsessing over food.

The sale only lasts through Sunday so snag that here and enter "SUMMER" at check out.

Here is the best news: all who purchase now not only save the $100 but will also be invited to a live kick-off meeting with me to cheer you on and answer questions.

Let’s step up your empowered eating game as we get ready for summer!

Cheers and happy eating!

Jess

Why You Should Wear The Swimsuit Anyway (And How to Do It With Confidence!) May 15, 2023

Woman vs. Swimsuit.

It is a battle as old as time.

Sure, in the grand scheme of life, feeling bad about your body as you wrestle them into strange cuts of lycra in the unforgiving light of a dressing room doesn’t compare with not having things like enough food or clean water. Even though we know this is a first-world problem... there are women out there who just won't do it. They don't wear a swimsuit. They don’t go to the beach or the pool. They basically forgo summer because they can’t stand the way they look.

Ok… I am not here today to change your opinion of your body. But I want to ask you to reconsider how you respond to that knee-jerk resistance when it comes to swimsuit season.

One of the elements that is missing in the body positivity movement is the notion that body image isn’t a switch. We don’t go from that hopeless feeling in the dressing room with a swimsuit to feeling empowered.

There is so much in between.

In The Empowered Eating Method, we spend an entire module on this element. What body image is, how it became distorted, and how to move along the Body Image Spectrum. The reality is there are so many spaces between body hate, or what I call your body bully, and feeling empowered. There is body tolerance, appreciation, neutrality, respect, then empowerment. While that is a bigger conversation… for this episode we unpack two ways to respond to the swimsuit situation differently this year…

And why you should wear the swimsuit anyways.

Cheers, and happy eating!

Jess

How I Leveled Up from Food Freedom To Empowered Eating (And Why I Decided To Jump)! May 08, 2023

In the very first episode of Fuel Her Awesome, I shared with you my journey from disordered eating to food freedom. Today, I am diving in deeper to share the next chapter with you… how I went from food freedom to empowered eating.

I used to think I had to choose between either being obsessive about food and comfortable in my body or absolute acceptance of my body that cooccurred with a level of discomfort in my body.

I was afraid that if I focused on my health I would become obsessive. I didn’t know if a middle ground existed.

Tune in to find out how I made this leap and why I decided it was time!

I am so passionate about Empowered Eating and I want you to feel this level of energy too! Check out the latest I have for you on the Empowered Eating Method.

Cheers, and happy eating!

Jess

Ozempic: Miracle Weight Loss Shot or Another Diet Promise That’s Too Good To Be True? May 01, 2023

In this episode, I am talking about weight loss and the weight loss medication Ozempic, also known as Wegovy and Mounjaro. If you are battling an eating disorder or are recently recovered, please either listen to this episode with care or skip it. Ozempic is contraindicated for anyone with an eating disorder.

By now you have probably heard of Ozempic. Its claim to fame is the latest, and allegedly greatest, weight loss medication on the market. There are rumors of celebrities taking it and there are TikTok before/after photos that are sure to snag anyone's attention. I have patients taking it. I have patients asking about it. I have colleagues who are skeptical and those who are downright angry about it.

What is this supposed wonder weight loss drug? Does it work? How does it work? But most importantly, is it safe?

Tune in today as I scratch the surface of some of the research and my clinical observations on this new weight loss drug!

In this episode, I reference other episodes that continue this conversation in more depth. Check out Science Vs. and Honestly.

Want to learn more about The Empowered Eating Method... click here!

Cheers, and happy eating!

Jess

Is Your ”Healthy Eating” Actually Healthy? Overcoming Orthorexia and Disordered Eating With Sabrina Magnan Apr 24, 2023

Wellness culture is so good at telling us how to be healthy... but at what point does this focus become unhealthy?

Sabrina Magnan is a Holistic Health Coach who helps chronic dieters heal their relationship with food & break free from yo-yo dieting. The reason I invited Sabrina on the show is because I am a sucker for stories... especially when they involve someone rewriting their own relationship with food and turning it from a glass ceiling to a platform. Sabrina did just that!

To connect with Sabrina you can find her on social @sabrina.magnan.health or her website www.sabrinamagnan.com.

Cheers, and happy eating!

Jess

Is The Way You Speak About Food Impacting Your Relationship With Food? The Power of Nutrition Education and Language. Interview with Clinical Counsellor Kendra Pomfret Apr 17, 2023

How often do you get curious about why you think and speak about food the way you do? Why do you name some foods as "bad" or "good"?

Today on the show I am chatting with clinical counselor and former 1500m Canadian national team athlete, Kendra Pomfret.

Today we are chatting about the role counseling provides women and some of the common misconceptions surrounding nutrition and therapy that continue to take place. Kendra loves to bring more voice to these topics in efforts to normalize the optimization of therapeutic services not only as a support for "treating" mental health challenges but also as a tool for maintaining and sustaining holistic well-being.

Furthermore, Kendra has a passion for educating folks like coaches and administration on topics such as the female athlete triad (RED-S), eating disorders, and the power of language. The way language is used to describe food and fueling is something she has personally found to be interesting in her own experience (both personally and professionally) and research. While it seems small, Kendra believes language can have a big impact on the female’s perception of fueling.

Today is definitely going to empower your journey and leave you with some good questions to ask yourself about your relationship with food.

To connect with Kendra check out her counseling services Strides Counseling or connect with her on Instagram @stridescounselling.

Cheers, and happy eating!

Jess

How To Stop Eating Food With A Side Of Guilt. Let’s Get Over Guilt For Good! Apr 10, 2023

What is your favorite “fun food?”

What is your go-to food that holds little nutritional value, yet you just love to eat it?

Chocolate? Ice cream? Cookies?

Or maybe you are a savory person and it's something like chips, warm bread rolls with butter?

NOW, how many of you can enjoy your fun foods, WITHOUT a side of guilt? Can you have the chocolate or chips, taste the food, enjoy the food, and then move on from the food? Or, do you get stuck in a guilt cycle that leads you to obsessing or overeating?

To fuel your awesome today I am talking about how to GET OVER GUILT. I love the neuroplasticity of our brain so let’s talk about how we can reframe guilt to get over it… and get back to empowered eating.

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 grab my FREE Empowered Eating Masterclass on how to become confident in your body without obsessing over food at jessbrownrd.com. Don’t forget to join me right here next Monday… where I can’t wait to fuel your awesome.

Cheers, and happy eating!

Jess

Still Stepping On The Scale? 2 Reasons The Scale Is Sabotaging Your Success. Apr 03, 2023

I don’t own a scale.

I haven’t been on one since I was pregnant.

Then I had to get on one at the doctor’s office…

How many times have you hopped off of a scale and felt empowered?

Have you ever felt that your weight was awesome, after weighing in?

The scale is a topic I know can be triggering, but there is truth in the trigger. As for today I want to invite you to consider whether or not the scale is truly a productive tool in your journey. I am dropping two reasons I believe weighing yourself is sabotaging your process.

Number one: It kicks you back into the old mentality faster than a teenager with juicy gossip! Even when we rewrite the narrative, even when we work hard on meeting our body where it is at… until we have had years of empowered eating under our belt that number (no matter what it is) is linked to old thoughts. It makes sense seeing it would trigger old neuropathways.

The second reason stepping on the scale inhibits your process is that there is generally a 5 to 7 pound weight fluctuation at any given time in a woman’s week and until we can accept this as fluctuation (not change)… the scale isn’t helpful.

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 grab my FREE Empowered Eating Masterclass on how to become confident in your body without obsessing over food at jessbrownrd.com. Don’t forget to join me right here next Monday… where I can’t wait to fuel your awesome.

Cheers, and happy eating!

Jess

My #1 Snack Hack! How To Boost Energy, Hit Your Protein, And Save Time! Mar 27, 2023

How often do you find yourself in a scenario:

You’re on your way somewhere, probably running late, and this is the first moment you’ve had all day to actually feel your body's biofeedback… And it’s telling you that you are hungry! Because you have nothing available in your vicinity you can very quickly go from hungry to HANGRY.

Hanger is real and it does not make the world a better place! This is why as a dietitian, there are two things I look for when helping my clients build snacks. Number one: How can you boost your energy? How can you get enough of a blood sugar lift to maintain your energy but not so much that you are more tired after you eat it? Number two, how can you hit your protein targets? While I’m a dietitian, I’m a mom first and a busy one at that! So, while I’m trying to hit the two above the big question is: How can I save time? That’s why on today’s episode I’m discussing how we can check all these boxes and sharing my number one snack hack!

I know you are loving the Empowered Eating approach to food and wanting more details. This is why I created my FREE Empowered Eating Masterclass. I created this training to help you feel more confident and strong in your body without obsessing over food or wasting time on another failed diet. You in???

Cheers, and happy eating!

Jess

Get Your Crap Together (Literally)! How To Understand Your Poop. Mar 20, 2023

There are two types of people when it come to this topic...

1) Those who brag about their poop

2) And those who we question if they even do it.

Whether you fall on the spectrum, the reality is... we all poop.

My filter with this topic was originally weathered by becoming a dietitian, but then any filter that remained was obliterated when I had two boys. My boys think poop and farts are the most hilarious thing and the poop report is not only a primary topic of jokes in my house, it is also the typical coloring page of choice (that stinking poop emoji) and now it is common dinner conversation. #gross

Being confident in your body and learning to steward your life vessel well is something that has many layers.

There is the mental health layer. This involves the underlying belief about your body and its purpose.

There is the nutrition science layer.

Then there is the biofeedback layer— learning to connect the physical feelings of our body to our actions WITHOUT JUDGEMENT. And your bowel movements fall under this category.

In today's episode we are literally learning about how and why we need to get our crap together. Your gut health impacts your immune system, how you digest food, your mental health, and ultimately your nutrition status. Getting this in order can change how your body takes in food and responds to exercise.

To learn more on the Empowered Eating Method check out my FREE Empowered Eating Masterclass!

Cheers and happy 💩!

Jess

How To Eat Mindfully (Even When Your Life is Chaotic And Rushed)!! Mar 13, 2023

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.

Until next time...

Cheers and happy (mindful) eating!

Jess

Swapping Her Eating Disorder For The Olympics. How Professional Runner Charlotte Prouse Found Her Voice, Overcame Her Eating Disorder, And Now Has Her Eyes On The Olympics, Paris 2024. Mar 06, 2023

If you have ever struggled with food, you understand the level of hard it can be to make peace with food and your body.

Charlotte Prouse, 2-time NCAA Runner Up, 6-time All American, 3000M Steeplechase Western Hemisphere record holder, and professional runner knows this all too well.

I am so excited to have Charlotte, an amazing client, and incredible human, on the show to share her story of recovery, resiliency, and finding her voice in a high-pressure sport.

Funny Story: She hated me when we first met.

I was brought into her team to evaluate her clearance for sport participation because of her eating disorder.

Charlotte Prouse has battled anorexia during a crucial part of her life. While mentally she was not ok, physically she was winning. She is a 2-time NCAA Runner Up and 6-time All-American and is currently the Steeplechase Western Hemisphere record holder...

Those are some high expectations to keep up with.

Charlotte's story is not short of obstacles (including literal AND physical hurdles— seriously she hops over these in her Steeplechase race). It is one that will leave you feeling inspired!

We wrapped up Eating Disorder Awareness Week last week and this is the perfect time to talk about recovery. If you have ever had an eating disorder or know someone who has, you are no stranger to the level of pain that comes with it. One of the hardest parts about an eating disorder is that it often comes with shame and isolation. When our struggles are hidden they carry an even heavier burden. Our hope today is that Charlotte's story inspires anyone out there who may be struggling.

You are not alone. There is hope. And recovery is possible.

Cheers, and happy eating,

Jess

PS- Shout out to @iamclothedinblessings and her recovery shirt! Be sure to check it out and order one today!

Struggling To Workout? How To LOVE Exercise Through Biofeedback and A Mindset Makeover. Interview With Kim Payne, LMHC And Her Research Results! Feb 27, 2023

When did exercise become something that we have to do?

When did it turn into a form of punishment or an obligation?

When did we lose the ability to just play?

I have two boys (one is six and one is eight) and most Saturdays I drag my family to the gym. My husband and I work out together while the kids go to kid care. What’s really fun is when we’re done with the workout and the kids get to run out on the gym floor. They find anything they can in the gym to play on. They grab the rings and they start swinging! If the ropes are down, they try to shimmy up the ropes. They can’t make it higher than an inch… but they sure do try. Everything about what they’re doing is uncoordinated and wonky and yet, they are having a blast.

It is such a healthy reminder to me that at one point movement and exercise were PLAY! Once upon a time, it was an exploration of what my body was capable of. That is exactly what my boys are doing when they come out on the gym floor to run around. (Now that I think about it, my boys pretty muck parkour through life.) Over time, we lose this ability to be curious when we move and it turns into an obligation. The gym isn’t something we enjoy, but rather another item on our to-do list (right next to laundry). We find our place in a judgment seat and criticize our exercise. It is never enough and we always need to do more.

I’m really excited to carry on this conversation about exercise. How can we return to play? How can we get out of the judgment zone and into a space of curiosity to explore?

Today, one of my good friends Kim Payne is here to discuss some of the research she has been doing on biofeedback and exercise. This is science in the making and I am so here for it! Kim Payne is a Licensed Mental Health Counselor (LMHC) and currently pursuing her doctorate at Adams State University. I love talking to this woman because she is passionate about helping others find joy in exercise. If you are interested in working with her directly, please reach out to her at kimpaynetherapy@gmail.com.

This one will leave you with some steps to take today to get moving… for FUN!

Cheers, and happy movement!

Jess

How Much Chocolate Is OK To Eat? Feb 20, 2023

We all love it. We all want it… but how much is OK to eat?

The experts say the recommended “dose” is approximately 1 to 2 ounces/day. Indulge in anything more than that, and you may be consuming too many calories.

Yeah... that doesn't work for me.

They also say that the most useful chocolate is bitter and contains at least 60% cocoa. Cocoa beans are rich in dietary fiber and magnesium, therefore, it promotes the release of endorphins and serotonin, which are necessary to combat stress.

But white chocolate is my favorite.

In today’s episode, we are going to break down how to balance what the experts say, and what our heart wants! In true Empowered Eating form, we are going to unpack this question and leave you with an answer customized to you!

If you are new here, I am so glad you are here! I’m Jess, dietitian, wifey, boy mom, and total science and nutrition research junkie. I ask a lot of my body, I don’t have the option to mistreat it mentally or physically. I want to invite you to the Empowered Eating Club where we make values-based, faith-led health goals and create a partnership with food that pairs biofeedback (a fancy word for what your body says about the food you eat) and nutrition science.

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 grab my FREE Empowered Eating Masterclass on how to become confident in your body without obsessing over food at jessbrownrd.com. Don’t forget to join me right here next Monday… where I can’t wait to fuel your awesome.

As for today, I am so glad you are here. I pray today’s tips help you say NO to the lies that are thrown your way, and YES to the awesome that you are. Grab your coffee, pop in your AirPods, and let’s grow together with today’s Empowered Eating Tip…

Cheers, and happy eating!

Jess

How To Fall In Love With Healthy Eating (AND Have Dessert Without A Side Of Guilt)!! Changing Food From An Emotional Crutch To Fuel. Feb 13, 2023

I want to want to eat a salad!

Also… how do I eat dessert or fries without the food police siren going off in my head?

Working through this is a journey requiring many steps along the way. Today, I’m getting you started on this journey with 2 steps you can take NOW in your Empowered Eating journey.

If there’s one thing I can promise you, it is this: Becoming an empowered eater is worth every effort you put into it. We have to live and interact with food every day and throughout the day. We also live in our bodies for our lifetime. It is our vessel. Our earth suit. Therefore, even though we have a lot going on and we’re busy being pulled in many different directions, becoming an empowered eater is crucial to the core of who we are. It impacts everything around us and how we interact with others. I want you guys to feel awesome in your own skin so you can share your inner awesome with those around you! Eating in balance allows you to feel more energy, and free up some of the headspace that was once occupied by food rules.

So how do we get there?

The first step to falling in love with healthy eating and learning that having dessert without guilt is this: We must remove shame around food. Food shaming has become something that is so prominent around food. It’s like we have attached a moral compass to specific foods. We literally have “good” and “bad” food lists! How many times in a day do you hear someone refer to the food they had as “bad” and then, consequently, they refer to themselves as “bad”?

When we remove food shaming, we can look at food more logically, and start to better understand how we interact with it when shame pops up. You’ll know it’s food shame when it makes you feel small or want to hide. The key indicator that it's shame (instead of guilt) is that guilt makes you feel like you did something wrong whereas she makes you feel like you are something wrong.

The second tip for you today involves good, old biofeedback! Instead of eating food based only on how it tastes… start to make decisions about what to eat based on how your body reacted to it the last time you ate it! And if you haven’t eaten it before… use this situation to listen and learn! I don’t believe in diets and here is why: Diets allow rules and schedules to dictate what a person eats and there’s no connection with how the food actually feels in our bodies. This is an unsustainable way to eat because eventually, life will throw a curve ball. What happens then? This is when folks fall off plan and go back to the all-or-nothing thinking around food. And I can’t blame them! They never learned how to eat based on what their body has to say.

This podcast is here to support you weekly, but it only scratches the surface. For more details on how you can become an empowered eater check out my FREE Empowered Eating Masterclass which dives into this in more detail!

Empowered Eating leads to empowered living. And I am so excited to help you get there.

Cheers, and happy eating!

3 Secrets To Feeling Confident In Your Body (IMMEDIATELY!) Feb 06, 2023

If you struggle with body confidence… welcome to the club! YOU ARE NOT ALONE! It’s estimated up to 90% of the ladies out there feel uncomfortable in their bodies. If you’re among the 90%, you’re obviously in good company... and this is exactly why we’re here having this conversation!

The fact is, we do live in our body and whether we like it or not, we will do ourselves a huge favor if we learn to get a bit more comfortable TODAY.

I have a FREE Empowered Eating Masterclass that dives into this in more detail! Be sure to check it out- FREE! As for today, we are breaking down THREE secrets to feeling more confident in your body, immediately!

As we enter February, the season of love, my hope is that you can extend some of that love to your own self in your current body. Start with these three easy-to-do tips and watch how it completely changes how you talk to your body. I hope this blesses you today and in case no one told you today, you are awesome!

Cheers and happy eating!

Jess

Everything You Need To Know About Protein Powder! Interview with Polar Joe CEO & Founder, Darcy Haggith. Jan 30, 2023

Is Protein Powder something I should supplement with?

How is it processed?

Does it actually work?

I had all these questions too! That is why I reached out to the expert. Today, I am bringing Darcy Haggath, CEO of Gruppo Nutrition and Polar Joe, to talk to us about the production, processing, and science behind protein powder. Gruppo Nutrition is a sports drink company that targets athletes and more recently he launched Polar Joe to expand his fuel-forward philosophy beyond athletes. I personally am a big fan of these products! I have a serving of Polar Joe most days! I asked him to come to the show today to unpack the details on how protein supplements are made, processed, and if they really are a healthy option.

When it comes to protein here is what you need to know:

Consuming doses of protein has advantages over having small amounts throughout the day. Research shows that when people have a low amount of protein throughout the day, they don’t get the same benefits as they do when they have 20-30g doses 3-6 times per day.

You need more of it as you get older. When you were 18, you could have 6g of protein and turn on the muscle repair process. As we age, we have a harder time turning triggering that process. As an adult, we need closer to 20-30g doses of protein to trigger muscle repair. Our total protein needs also go up as our body has a more difficult time building muscle.
Look for leucine. Leucine is a specific amino acid that is known as the “trigger” protein. It is the one that gets into our muscles and says “Let’s start building!” Leucine can be found in dairy products, beef, chicken, eggs, nuts, and soybeans. It is very high in concentration in whey protein powders.

Most of us need more protein than we can CONVENIENTLY eat within a day. This is exactly why I am a big fan of supplementing with protein. When choosing a protein powder, look for those that have little added ingredients. If you choose whey protein, choose one that is a “whey isolate” instead of a whey concentrate.

For my favorite whey protein powder check out Polar Joe and enter “fuelherawesome” at checkout for 15% off!

My personal favorite? Their Match Pro-TEA is where it is at! This combines some of the incredible benefits of matcha with protein powder.

I am literally drinking mine as I write this!

Are you loving becoming an Empowered Eater? 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 grab my FREE Empowered Eating Masterclass. You will get all the deets on the top 3 mistakes I see people make that prevents them from becoming an empowered eater. Stop what you are doing now! Watch it! So you can avoid making these mistakes.

Bottom line... it is time to drop the body and food hang-ups because you are way too awesome to carry them any longer. Plus as women doing all the things, we don’t have time to waste any energy! Can't wait to see you in there! As for the show, I will see you right back here at Fuel Her Awesome next Monday!

Cheers friends, and happy eating!

Jess

Is It Healthy Discipline or Black And White Thinking? How To Stay Out Of All-Or-Nothing Thinking Around Your Food and Fitness! Jan 23, 2023

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 grab my FREE Empowered Eating Masterclass on how to become confident in your body without obsessing over food at jessbrownrd.com. Don’t forget to join me right here next Monday… where I can’t wait to fuel your awesome.

Cheers my sweet friend, and happy eating!

Jess

How Changing Her Mindset Transformed Her Health With Empowered Eating. Interview With Hannah Wood. Jan 16, 2023

All her life she was told her body wasn't good enough. It needed to be fixed...

...and because Hannah believed this for so long, she was never able to feel confident in her body or make health changes stick.

In today's episode my long-time client and Next Level Nutrition student, Hannah, is sharing her journey from body war to body peace and how this transformed her health.

Empowered eating creates values-based health goals so you don't have to fight with your body. Nothing is wrong with you and the sooner you can discover this the more likely you will be to take care of your body. If you don't believe your body is worthy of respect because it is inherently wrong, why would you be motivated to take care of it?

I know Hannah's story will leave you feeling inspired. If it moves you to take that next step, Next Level Nutrition is accepting applications through TODAY! Check out all the details and snag your spot at https://jessbrownrd.com/nextlevelnutrition/

Cannot wait to see what you can do when you live empowered! Cheers, and happy eating!

Jess

How To Get Habits To Stick! The Key To Making Sustainable Changes. Day #10 of 10 Days To Empowered Eating Jan 13, 2023

Know what to do is one thing, but getting it to stick is another ball game! Today we are talking about how to get all your Empowered Eating goals to stick and become what you do!

If you are ready for more Empowered Eating there are 2 ways I would love to support you:

1) Food Foundations, a self-paced e-course. If you want to learn more about my methods check out my free workshop and additional info at jessbrownrd.com

2) 1) 1:1 Coaching

It is going to be an incredible year sisters! And I can't wait to cheer you on.

Cheers, and happy eating!

Jess

Have You Been Sick? 4 Must Do’s To Boost Your Immune System! Day #9 of 10 Days To Empowered Eating Jan 12, 2023

Anyone else sick more than they wanted to be over the last year??

Me too!

Today's quick tip is all about boosting your immune system! If you are ready for more Empowered Eating there are 3 ways I would love to support you:

1) 1:1 Coaching

2) Food Foundations, a self-paced e-course. If you want to learn more about my methods check out my free workshop and additional info at jessbrownrd.com

3) Next Level Nutrition LIVE Group Coaching Mastermind! Next Level Nutrition kicks off in a couple of weeks so snag your spot today! This is a 10-week program where we use the Empowered Eating model to build our nutrition skills with accountability.

It is going to be an incredible year sisters! And I can't wait to cheer you on.

Cheers, and happy eating!

Jess

Boost Your Energy With These 3 Foods (Instead Of Caffeine)! Day #8 of 10 Days To Empowered Eating Jan 11, 2023

Today's tip is all about boosting energy (without caffeine).

Don't get me wrong, I love my cup-of-joe, but there are more and better ways to boost energy with food! If you are ready for more Empowered Eating there are 3 ways I would love to support you:

1) 1:1 Coaching

2) Food Foundations, a self-paced e-course. If you want to learn more about my methods check out my free workshop and additional info at jessbrownrd.com

3) Next Level Nutrition LIVE Group Coaching Mastermind! Next Level Nutrition kicks off in a couple of weeks so snag your spot today! This is a 10-week program where we use the Empowered Eating model to build our nutrition skills with accountability.

It is going to be an incredible year sisters! And I can't wait to cheer you on.

Cheers, and happy eating!

Jess

Emotional or Physical Hunger? How To Decipher the Difference And What To Do About It! Day #7 of 10 Days To Empowered Eating Series Jan 10, 2023

One of the major setbacks in using hunger as a cue to eat is when it is conflated with emotions.

Often times we will reach for food and feel hungry, without truly being physically hungry. So today’s Empowered Eating Tip is all about identifying physical vs. emotional hunger.

If you are ready for more there are 3 ways I would love to support you:

1) 1:1 Coaching

2) Food Foundations, a self-paced e-course. If you want to learn more about my methods check out my free workshop and additional info at jessbrownrd.com

3) Next Level Nutrition LIVE Group Coaching Mastermind! Next Level Nutrition kicks off in a couple of weeks so snag your spot today! This is a 10-week program where we use the Empowered Eating model to build our nutrition skills with accountability.

It is going to be an incredible year sisters! And I can't wait to cheer you on.

Cheers, and happy eating!

Jess

How To Build An Energy Boosting Snack! Day #6 of 10 Days To Empowered Eating Series Jan 09, 2023

Welcome to 10 Days Of Empowered Eating!

Today, we are shifting into the nutrition science piece of the Empowered Eating puzzle. This is where the practical tools come in. Mindset first, then tactics my friends! This entire week I will be dropping mini-episodes with tactical nutrition tips. As for today- we are talking about the snack attack!

Should we be snacking?

How often?

And on what?

Your life will be better after you tackle this one… because those who snack are less hungry. And the world needs fewer hungry people.

If you are ready for more there are 3 ways I can support you:

1) 1:1 Coaching

2) Food Foundations, a self-paced e-course. If you want to learn more about my methods check out my free workshop and additional info at jessbrownrd.com

3) Next Level Nutrition LIVE Group Coaching Mastermind! Next Level Nutrition kicks off in a couple of weeks so snag your spot today! This is a 10-week program where we use the Empowered Eating model to build our nutrition skills with accountability.

It is going to be an incredible year sisters! And I can't wait to cheer you on.

Cheers, and happy eating!

Jess

The Key To Listening To Your Body and Biofeedback Basics. Day #5 of 10 Days To Empowered Eating Series Jan 06, 2023

Welcome to 10 days of empowered eating!

As we kick off 2023, we are building our skills strong to stand on the empowered eating platform. I know fear of failure is real, and trusting the process doesn’t come easy- combine this with all the sparkly new diets that make their way to our socials and the headlines… it is confusing and overwhelming!

I am so glad you are here! I’m Jess, dietitian, wifey, boy mom, and total science and nutrition research junkie. I ask a lot of my body, I don’t have the option to mistreat it mentally or physically. I want to invite you to the Empowered Eating Club. Where we make values-based, faith-led health goals and create a partnership with food that pairs biofeedback (fancy word for what your body says about the food you eat) and nutrition science.

Are you ready for this year to be your breakthrough year? I am so excited to cheer you on! For more support check out my resources at jessbrownrd.com or better yet, come and join the Next Level Nutrition group! We are kicking off our next group coaching mastermind in the third week of January. Details can be found at https://jessbrownrd.com/nextlevelnutrition/.

As for today, I am so glad you are here. I pray today’s tip helps you say NO to the lies that are thrown your way, and YES to the awesome that you are. Grab your coffee, pop in your AirPods, and let’s grow together with today’s Empowered Eating Tip…

Cheers, and happy eating!

Jess

How To Set Values-Based, Faith-Led Health Goals! Day #4 of 10 Days To Empowered Eating Series Jan 05, 2023

Welcome to 10 days of empowered eating!

As we kick off 2023, we are building our skills strong to stand on the empowered eating platform. I know fear of failure is real, and trusting the process doesn’t come easy- combine this with all the sparkly new diets that make their way to our socials and the headlines… it is confusing and overwhelming!

I am so glad you are here! I’m Jess, dietitian, wifey, boy mom, and total science and nutrition research junkie. I ask a lot of my body, I don’t have the option to mistreat it mentally or physically. I want to invite you to the Empowered Eating Club. Where we make values-based, faith-led health goals and create a partnership with food that pairs biofeedback (fancy word for what your body says about the food you eat) and nutrition science.

Are you ready for this year to be your breakthrough year? I am so excited to cheer you on! For more support check out my resources at jessbrownrd.com or better yet, come and join the Next Level Nutrition group! We are kicking off our next group coaching mastermind in the third week of January. Details can be found at https://jessbrownrd.com/nextlevelnutrition/.

As for today, I am so glad you are here. I pray today’s tip helps you say NO to the lies that are thrown your way, and YES to the awesome that you are. Grab your coffee, pop in your AirPods, and let’s grow together with today’s Empowered Eating Tip…

Cheers, and happy eating!

Jess

ABC’s of Self Care For Better Body Image. Day #3 of 10 Days To Empowered Eating Series Jan 04, 2023

Welcome to 10 days of empowered eating!

As we kick off 2023, we are building our skills strong to stand on the empowered eating platform. I know fear of failure is real, and trusting the process doesn’t come easy- combine this with all the sparkly new diets that make their way to our socials and the headlines… it is confusing and overwhelming!

I am so glad you are here! I’m Jess, dietitian, wifey, boy mom, and total science and nutrition research junkie. I ask a lot of my body, I don’t have the option to mistreat it mentally or physically. I want to invite you to the Empowered Eating Club. Where we make values-based, faith-led health goals and create a partnership with food that pairs biofeedback (fancy word for what your body says about the food you eat) and nutrition science.

Are you ready for this year to be your breakthrough year? I am so excited to cheer you on! For more support check out my resources at jessbrownrd.com or better yet, come and join the Next Level Nutrition group! We are kicking off our next group coaching mastermind in the third week of January. Details can be found at https://jessbrownrd.com/nextlevelnutrition/.

As for today, I am so glad you are here. I pray today’s tip helps you say NO to the lies that are thrown your way, and YES to the awesome that you are. Grab your coffee, pop in your AirPods, and let’s grow together with today’s Empowered Eating Tip…

Cheers, and happy eating!

Jess

Body Image Breakthrough! Day #2 of 10 Days To Empowered Eating Series Jan 03, 2023

Welcome to 10 days of empowered eating!

As we kick off 2023, we are building our skills strong to stand on the empowered eating platform. I know fear of failure is real, and trusting the process doesn’t come easy- combine this with all the sparkly new diets that make their way to our socials and the headlines… it is confusing and overwhelming!

I am so glad you are here! I’m Jess, dietitian, wifey, boy mom, and total science and nutrition research junkie. I ask a lot of my body, I don’t have the option to mistreat it mentally or physically. I want to invite you to the Empowered Eating Club. Where we make values-based, faith-led health goals and create a partnership with food that pairs biofeedback (fancy word for what your body says about the food you eat) and nutrition science.

Are you ready for this year to be your breakthrough year? I am so excited to cheer you on! For more support check out my resources at jessbrownrd.com or better yet, come and join the Next Level Nutrition group! We are kicking off our next group coaching mastermind in the third week of January. Details can be found at https://jessbrownrd.com/nextlevelnutrition/.

As for today, I am so glad you are here. I pray today’s tip helps you say NO to the lies that are thrown your way, and YES to the awesome that you are. Grab your coffee, pop in your AirPods, and let’s grow together with today’s Empowered Eating Tip…

Cheers, and happy eating!

Jess

The Key To Empowered Eating. Make 2023 Your Breakthrough Year! 10 Days To Empowered Eating! Jan 02, 2023

Welcome to 10 days of empowered eating!

As we kick off 2023, we are building our skills strong to stand on the empowered eating platform. I know fear of failure is real, and trusting the process doesn’t come easy- combine this with all the sparkly new diets that make their way to our socials and the headlines… it is confusing and overwhelming!

I am so glad you are here! I’m Jess, dietitian, wifey, boy mom, and total science and nutrition research junkie. I ask a lot of my body, I don’t have the option to mistreat it mentally or physically. I want to invite you to the Empowered Eating Club. Where we make values-based, faith-led health goals and create a partnership with food that pairs biofeedback (fancy word for what your body says about the food you eat) and nutrition science.

Are you ready for this year to be your breakthrough year? I am so excited to cheer you on! For more support check out my resources at jessbrownrd.com or better yet, come and join the Next Level Nutrition group! We are kicking off our next group coaching mastermind in the third week of January. Details can be found at https://jessbrownrd.com/nextlevelnutrition/.

As for today, I am so glad you are here. I pray today’s tip helps you say NO to the lies that are thrown your way, and YES to the awesome that you are. Grab your coffee, pop in your AirPods, and let’s grow together with today’s Empowered Eating Tip…

Cheers, and happy eating!

Jess

Facing Failure: Where I Failed (BUT Grew) And What To Do About The Goals You Didn’t Hit This Year Dec 23, 2022

As we wrap up the year, I hope you celebrate the goals you hit this year!

And as for the ones you didn't accomplish... I am leading with vulnerability here and sharing how facing my "failures" helped me grow this year in hopes you can do the same.

Today’s episode is my personal reflection on the year. The wins and some of the failures… and how each has taught me and brought me right where I need to be.

As for the year to come… Next Level Nutrition is accepting applications for 2023!!! We will kick off the third week of January. I launched this LIVE coaching mastermind in the fall of 2022 and it was incredible. If you are someone that feels like you have a pretty good grip on empowered eating and are ready for the next step… Next Level Nutrition is what you are looking for! I designed this program because after I healed my relationship with food… I found myself wanting to be healthier but now sure how to do it. I didn’t know what was obsessive or if new goals would trigger old thoughts in my head. This is why I designed Next Level Nutrition. I believe you can advance your health without going back to obsessive eating. I know you can take your health to the next level without taking steps backward. I am stoked to offer this program again. We have 10 weeks of nutrition education, accountability, and customized nutrition support all of which I am there with you LIVE in real-time.

Applications are now being accepted here.

And if you still aren't sure Food Foundations is for you- check out my FREE Empowered Eating Masterclass. You will get all the deets on the top 3 mistakes I see people make that prevent them from becoming an empowered eater.

See you next year, friends! Cheers, and happy eating!

Jess

A Permission Slip For Peace For Overachievers! 3 Ways To Embrace The Season Without Feeling Guilty Or Like A Failure. Dec 19, 2022

Today is all about PERMISSION FOR PEACE in our body, with food, and to serve as your gentle reminder that you don’t always have to be performing. In today’s episode, I’m unpacking 3 reasons why you need to allow yourself rest and 3 ways to do it!

If you are here today, I know you are a hard-working, accomplished, motivated woman. How do I know this? Because if you weren’t motivated and hard-working you wouldn’t need permission to rest! Most of us are out there working our tails off in life, and we struggle to allow time for a time out. A rest. A period where we have a “lack of productivity”. Today I want to help you find value in the season of rest and see how this sets you up even better for the year to come.

Speaking of the year to come… Next Level Nutrition is accepting applications for 2023!!! We will kick off the third week of January. I launched this LIVE coaching mastermind in the fall of 2022 and it was incredible. If you are someone that feels like you have a pretty good grip on empowered eating and are ready for the next step… Next Level Nutrition is what you are looking for! I designed this program because after I healed my relationship with food… I found myself wanting to be healthier but now sure how to do it. I didn’t know what was obsessive or if new goals would trigger old thoughts in my head. This is why I designed Next Level Nutrition. I believe you can advance your health without going back to obsessive eating. I know you can take your health to the next level without taking steps backward. I am stoked to offer this program again. We have 10 weeks of nutrition education, accountability, and customized nutrition support all of which I am there with you LIVE in real-time.

Applications are now being accepted here.

As for the next two weeks, I want to invite you to lean into your faith. Lean into the notion that your body, regardless of what it looks like, moves like, or ages like… is capable of incredible things.

Praying this inspires you!

And if you still aren't sure Food Foundations is for you- check out my FREE Empowered Eating Masterclass. You will get all the deets on the top 3 mistakes I see people make that prevent them from becoming an empowered eater.

Cheers, and happy eating!

Jess

From Keto to Food Freedom to SUPER Fit! How Peace And Perspective Change Everything On Your Plate. Interview with Stef Gass Dec 12, 2022

After years of dieting, she didn't know there was another option.

Would food always be stressful?

Would she always swing from dieting to overeating?

Today on the show my dear friend (and also my podcast coach) Stef Gass joins us to talk about how she went from Keto to Food Freedom, to the healthiest and FITTEST she has ever been. She talks about the struggles she faced, what wasn't working, and what she did to break free from food hangups FOREVER!

Her story is as beautiful as she is and I am so grateful she is leading with vulnerability and sharing it here.

PSST!!!!! Did you HEAR?!?!?!

Food Foundations is 25% off until MIDNIGHT!!!! Enter "HAPPYHOLIDAYS" at check out and you will see that price drop! Just a little holiday love for all the Fuel Her Awesome crew.

And if you still aren't sure Food Foundations is for you- check out my FREE Empowered Eating Masterclass. You will get all the deets on the top 3 mistakes I see people make that prevent them from becoming an empowered eater.

Bottom line... it is time to drop the body and food hang-ups because you are way too awesome to carry them any longer. Plus, who has time for that anyways?!?

Can't wait to see you in there!

Cheers friends, and happy eating!

Jess

Don’t Wait Until January! 3 Steps To Empowered Eating (DURING the Holidays)! Dec 05, 2022

THIS IS WHAT WE HAVE TRAINED FOR! All year we have been working towards Empowered Eating. We have been working our butts off to shift the narrative from diet culture-based values to our own self-defined values. The holiday season with all its hustle and bustle is our game day!

This is where our training comes in.

The holidays are a season where we are out of the normal routine. We might be triggered. We may be in uncomfortable situations… but when we do the values work first, we know how to weather this storm.

In today’s episode, we are covering 3 things you can do now to build on your Empowered Eating skills (DURING the holidays)! If you have a history of the “all-or-nothing” mentality, fine-tuning your skills during this season can be tricky… but IS WORTH IT!

Are you ready for a new level of health?

Are you ready to eat empowered all year long?

Empowered Eating is a combination of the mental mind shift and tactical tools that will leave you feeling confident in your food choices and your skin! Because it is the holidays and because I am so thankful for you Food Foundations is 25% off this week. This is the one program that wraps all the steps up in a pretty bow for you to walk through. We balance the art of intuitive eating with the science of nutrition based on what you value most. This is how I got to the place where I deeply enjoy the holiday season and don’t stress about the parties and the extra food! Enter “HAPPYHOLIDAYS” at checkout for that 25% which is good until December 12th.

And if you still aren’t sure - check out my FREE Empowered Eating Masterclass. You will learn how to avoid the 3 BIG mistakes that are keeping you STUCK in the same health patterns; how to tune into your body to find out EXACTLY what your body needs to eat and when; and unlock the SECRET to using science to create body confidence and lifelong, sustainable health WITHOUT food obsession.

Cannot wait to see you inside the Empowered Eating life!

Cheers, and happy eating!

Jess

2 Ways To Refresh and Recharge Your Fuel Plan Over The Holidays! Happy Holiday Eating Series EP#4 Nov 28, 2022

This the season for FOOD!

With so many holiday foods around, there is focus on desserts and drinks. I say, why save all the fun for desserts and alcohol? We can refresh our everyday staples with the same seasonal flavors without losing the nutritional value.

Today we wrap up the final episode of the Happy Holiday Eating series! I am sharing two ways you can refresh and recharge your fuel plan over the holiday season. The best part? It is simply building on foods you are already eating!

Tip #1: Boost your beverages! We need to hydrate all year long, but when the weather shifts it can be more challenging to stay motivated. There is no better way to stay motivated to drink than to add some seasonal flavors to your beverages.

My current favorite: The Golden Milk Latte!!! Made with turmeric and milk, this creamy hug in a mug is a great blend of protein from the milk and nutrition from a unique spice. Turmeric contains curcumin, which is a naturally potent anti-inflammatory and immune-boosting spice that not only has healing properties, but it also tastes really good in a cozy latte! It helps to consume it with black pepper. Pepper enhances the absorption of turmeric by up to 2,000%. Curcumin is also fat soluble, which means it breaks down and dissolves in fat or oil. That’s why it may be a good idea to take curcumin supplements or have turmeric with a meal that contains fat. In this case, using almond milk or 2%/whole milk is ideal. And I know, I know... turmeric and pepper in a latte? Sounds weird, but I swear it is delicious!

Tip #2: Refresh Your Staples with Seasonal Flavors! Most would agree that the easiest meal to eat with balance and intentionality is breakfast. We don't have the normal distractions or extra options that we might have at meals later in the day. Over the holidays, take this one meal and refresh it with seasonal flavors. My rubric for breakfast (and this is true for most of the fuel plans I write) is to include at least 20g of protein with natural color. If you work out in the morning, you will also need to add a high-fiber carb to this meal. Smoothies, oatmeal, and Greek yogurt are common bases for many breakfasts. Below are some ideas on how to seasonally spice these up!

Make a Gingerbread Smoothie! Recipe @jessbrownrd or make your own cranberry sauce to replace berries in your oats or Greek yogurt.

Can't wait to hear what you come up with!

I know you are loving the Empowered Eating approach to food and wanting more details. This is why I created my FREE Empowered Eating Masterclass. I created this training to help you feel more confident and strong in your body without obsessing over food or wasting time on another failed diet. You in???

Until next time... cheers and happy holiday eating!

Jess

Nervous About Holiday Weight Gain? These TWO Tips Will Change Everything!! Happy Holiday Eating EP #3 Nov 21, 2022

Happy holiday week and welcome to episode #3 in the Happy Holiday Eating Series!

Today!!!! We are talking about a big one…

What if I gain weight over the holidays?

My mission today is to help you manage your thoughts around this topic so we do 2 things: prevent extreme changes in weight and learn how to accept the small fluctuations… because sister, it is normal this time of year.

For any of you wanting to solidify your empowered eating journey, Food Foundations is my signature program where I teach you how to feel strong and confident in your body without obsessing over food or wasting time on another failed diet. This is the real deal where you learn empowered eating. AND I have a little surprise for all of you Food Foundations students… I am adding a special something that ONLY YOU have access to as a Food Foundations student. Something that has been on my heart to serve and support you all in a greater capacity. So any of you who are currently enrolled be sure to check your email from me this week! The details and updates will be sent directly to you or you can go into the Food Foundations platform and details will be in the welcome and congrats models. Eeeek! So excited to see you all there.

All right, all right… let's get ready for this one today. We are talking about the one thing most people fear over the holidays… weight gain. While this is a challenging topic, I am here with you to face it head-on so it doesn’t steal your joy this year… who else is in?

For more details on how to become an empowered eater check out my FREE Empowered Eating Masterclass. I created this training to help you feel more confident and strong in your body without obsessing over food or wasting time on another failed diet. Did I mention it's TOTALLY FREE? You in???

Cheers, and happy holiday eating!

Jess

How to Mindfully Eat This Holiday Season So You Don’t Overeat or Battle Guilt. Happy Holiday Eating Series #1 Nov 07, 2022

The Holiday Season is here!!! Some of you might think "YAY!" and get on my level about the holidays. Is anyone else ready to start playing Christmas music the day after Halloween??? Or maybe you are not of those people and hearing this made you gag a little.

I will tell you friends I haven't always been this chipper about the holiday season. There was a season that this time really stressed me out. I would enter the holiday season nervous about seeing people— I didn’t want them to see me and witness the weight I gained or felt like I gained that year. I didn’t want to be around all the food, knowing every bite would be an internal battle. Don’t eat this, but I want to eat this, ok fine one bite, crap! It is so good now I want it all! Insert all the food followed with boatloads of guilt and play this scenario on repeat all season long. It stole precious time from me and robbed me of joy during the holidays.

Whatever emotion you bring into the holiday season I am here to be a little voice in your ear to let you know you have the power to rewrite your experience THIS year. This doesn’t have to be a season you GET THROUGH, rather you hold the key to making it a season you not only grow through… but find joy in.

Today I am kicking off a 3-episode series: Happy Holiday Eating and my mission here is this: To help you find that sparkle this holiday season. Regardless of your past experiences with holidays, your food struggles, the weight you may or may not have gained this year, despite the difficult people you might be around or the busy schedule that we all have coming… I don’t want to hear any of you say “I just need to get through the holidays” no sisters, we are here to be in the moment, especially during the holiday season and we hold the key to our own happiness.

This is where we let our empowered eating skills not only shine on our plates, but they also show up in how we live. I am praying this prepares you and encourages you this holiday season… today’s episode is on mindful eating and how this is the key to keeping you from overeating or battling guilt. Are you ready to grow? Let's do it!

For more details on how to become an empowered eater check out my FREE Empowered Eating Masterclass. I created this training to help you feel more confident and strong in your body without obsessing over food or wasting time on another failed diet. Did I mention it's TOTALLY FREE? You in???

Cheers, and happy (holiday) eating!

Jess

Do You Swing From Restriction To Overeating? What To Do DIFFERENT This Holiday Season! Oct 31, 2022

To eat the Halloween candy or not eat the Halloween candy... that is the question.

Halloween kicks off what I call the food holiday season! From today until Valentine's Day, there will be food EVERYWHERE. This can bring up so much...

How do I navigate the extra food?

What if I overeat?

What happens if I gain weight?

How can I stay focused on my goals?

I know it is possible to enjoy holiday foods while setting appropriate boundaries and continuing to feel good. In today's episode, I have 3 to-do’s to kickstart your empowered eating holiday season.

For more details on how to become an empowered eater check out the FREE Body Confidence Method Workshop. I created this training to help you feel more confident and strong in your body without obsessing over food or wasting time on another failed diet. Did I mention it's TOTALLY FREE! You in???

Cheers, and happy (holiday) eating!

Jess

Still Self-Sabotaging? What To Do About It And How To Stop! Interview with Tanja Shaw. Oct 24, 2022

We have all done it... we set the goal to eat "better". Then we walk into a pizza place and after much deliberation decide "better" will start tomorrow.

You aren't alone if these words haunt you. Self-sabotaging our health goals is something most of us do often. But why? And what happens when we do this?

Today I am jamming out with my new friend, Tanja Shaw, as we discuss the physiology behind self-sabotage and the difference between intentionality and rigidity.

To learn more about Tanja Shaw, be sure to connect with her on IG @tanja_shaw or check out her resources at tanjashaw.com and her podcast The Fit and Vibrant Podcast.

Cheers, and happy eating!

Jess

How To Use Biofeedback To Boost Your Exercise! Interview with Kim Payne, LPCC BONUS EPISODE! Oct 20, 2022

Hey friend! Just dropping a BONUS EPISODE for you all this awesome Thursday!

We are here today to talk about Mind-Body Connection, specifically how this might be beneficial when it comes to exercise. On this podcast, we talk a lot about biofeedback when it comes to the food-body connection which is why I am so excited to expand this conversation today to exercise.

I am stoked for several reasons…

I am in an exceptionally awesome mood today because I get to record this bonus episode for you all, it was a rainy cozy morning, and I have been trying something new lately that I am really feeling the benefits of this morning. A couple of weeks ago I started replacing my second cup of morning coffee with a new nootropic beverage. If y’all don’t know what nootropics are… in short they are cognitive enhancers. Coffee in fact is a nootropic. But in this case, I have added Magic Mind to my morning routine I have some extra energy today! Magic Mind contains Matcha which is a great anti-inflammatory agent. It also contains L-theanine which reduces stress. These compounds work together to prevent the spike in cortisol levels and the inevitable crash that comes from ingesting too much caffeine. #guilty It also has my two favorite adaptogens: Ashwagandha and Lion’s mane. If you want to try this out my friends over at Magic Mind are giving us 20% off. Head on over to https://www.magicmind.co/fha and be sure to enter "FHA20" to get your extra 20% off.
I am excited to have Kim Payne back on the show! Just a little bit about Kim— she is a wife, girl-mom, and mama of the most active dog in New Mexico (literally, Nike has the most steps in Albuquerque). She specializes in the treatment of eating disorders, has her master's degree in Applied Sports Psychology, is a Licensed Professional Clinical Counselor and currently pursuing her PhD in Clinical Counseling and Supervision. Kim is a wealth of knowledge.

Get ready for a treat today as we chat about enhancing your relationship with exercise. To connect with Kim reach out to her at kimpaynetherapy@gmail.com.

Cheers friends, and happy moving!

Jess

What About Second Breakfast? 3 Reasons Why You Need It and How To Get The Most Out Of It! Oct 17, 2022

In the words of Lord of The Rings' Hobbit, Pippin:

"What about second breakfast?”

Mornings are busy. And if we are lucky to get a balanced breakfast, we are typically hungry by 9:30 or 10AM. Based on biofeedback and nutrition science, I believe Pippin was on to something.

Second breakfast is a great way to boost your energy!

Today I am talking about 3 reasons second breakfast is worth adding to your routine.

Eating second breakfast is in alignment with biofeedback. It takes about 2-4 hours for your body to process a meal and snack and be ready for the next one. In other words, if you eat breakfast at 7:30, and then you are hungry again between 9:30-11:30, congrats! You did it right and it it time for a snack... aka second breakfast!
It prevents you from overeating at lunch.
It is a way to get in an extra dose of protein and color. This is the part where I clarify that when I say second breakfast I am not talking about a pumpkin spice latte and a donut (although every once in a while that is a nice treat)! If we are thinking of using this eating opportunity as a means to fuel our day… providing the body with protein and natural color would be the best combo! Most women don’t eat adequate protein, adding in a mid-morning snack give you an opportunity to add in another dose of protein. This could mean the difference from taking you from eating 75% of your total protein needs to 100%!

Tune in for my favorite GO-TO second breakfasts.

For more on how to build your second breakfast into your fuel plan, start with Food Foundations. Here you will get the ground work taken care of so you can listen and learn from your own biofeedback and get set up with your individualized fuel plan. I can’t wait for ya’ll to feel the energy bump when you experience the benefits of second breakfast. For all the ladies out there squeezing more into their day than what feels possible, I promise you will make more happen with an energy boosting second breakfast.

Cheers, and happy eating!

Jess

Should You Use A Protein Supplement? All The Details On My FAVORITE Protein Powder. Interview with Polar Joe Creator Darcy Haggith Oct 10, 2022

Are protein supplements helpful?

What is whey protein?

Can I have whey protein if I am lactose intolerant?

So many questions about protein supplements, and who better to ask than a microbiologist who created a protein powder?

Darcy Haggith is the leader and founder of Gruppo Nutrition and Polar Joe. He is here to share with us his journey to building a successful protein powerhouse, how he finds work-life balance, why he believes in meeting your protein needs, and what to look for when choosing a protein supplement.

Our friends at Polar Joe are giving all Fuel Her Awesome listeners 15% off! Enter "Fuelherawesome" at check out.

Cheers, and happy eating!

Jess

Are You Drinking Enough Water? Biofeedback Markers + Boost Your Beverages To Get The Most Out Of Your Hydration Oct 03, 2022

Hey friends! We all need water like we need oxygen. Hydration is power. And you think it would be simple: you get thirsty, you drink, you pee, repeat. While this is true, my goal today is to help you level it up. I want you to know what your body says about dehydration and how to recognize it. Beyond this, there is power in hydration and there can be more powerful when you amplify a few details.

Some of you might be pumped to hear this, and some of you might have an automatic resistance to this topic. I believe there are two kinds of "hydraters" out there:

-Those who drink incessantly. So much that you have to pee on your way in and out of Costco. You are probably so excited about this episode that you can’t wait to get a new water bottle, or add the goodies to your already stellar hydration routine!

- Then there are those that resist it. For some reason, not drinking adequate water is a place some like to allow their inner rebel to shine and they just don’t want to do it. They don’t like water bottles, they don’t like the inconvenience of peeing midday, and they don’t like water. My hope is that today’s episode at least convinces you to take your water bottle with you and perhaps spike some interest in adding more.

Whichever category you fall under, or if you are somewhere in-between, get out a pen and paper because by the end of this episode you are going to be pumped to level up your hydration!

CHEERS, and happy eating!

Jess

PS- The beverages referenced in this episode are:

Magic Mind- Enter FSA20 for 20% off your one-time purchase, or 40% off your subscription

Polar Joe: Don't forget to enter "FUELHERAWESOME" for 10% off any order!

MudWatr

It Isn’t Lack Of Will Power Holding You Back... It’s THIS! 6 Things Keeping You From Food Freedom Sep 26, 2022

It isn’t that it is too hard.

You can trust the process.

It isn’t your lack of will power…

The things holding you back from food freedom are not what you would expect. In today’s episode, I am breaking down six fear blockers that may be holding you back from food freedom and ultimately empowered eating.

Fast (but not good) results. If I had a dollar for every person that lost weight quickly and regained it and then some… I would be buying myself a restaurant and inviting y’all in to serve you dinner. Don’t get distracted by she who lost that 10 pounds drinking shakes or doing keto. Those who don’t do the hard work and learn to eat balanced will always be chasing the next diet.

Resistance to natural changes. Friends!!! It is ok for our bodies to change. We shouldn’t be in the same body we were in high school— we are not the same person! Our stomach that grew a baby should not look the same post-baby! Aging is real and a blessing. I am sorry our culture has told us this is not ok. Let’s take the narrative back.

Unrealistic expectations. So often we are our own worst enemy. We demand the impossible and are upset when we can’t reach a goal that wasn’t designed for us in the first place. Here is where I love clients to lean into their faith. Where does God want your goals and outcomes to be? What has God given you the capacity and resources to strive for in this season? Keep your eyes here and you will go farther than you dreamed possible.

Not living in the present. When we are in our head about food and body, we forget to actually connect with our body. Learning to be with food and hear our body’s biofeedback is paramount. It opens the door to empowered eating.

Lack of gratitude. In a culture that tells us to look and eat a certain way, it is really easy to only see the bad in our bodies. Switch the lens. Find things to be grateful for in your health and physical being. You will be amazed how this transforms your self-view, and ultimately changes how you care for your body.

Inability to find satisfaction in food. That good or bad food list is one that will haunt you, and ultimately leave you always wanting more on your plate. I know it is scary to legalize all food. What if I overeat? What if I gain weight? Friends! I have good news, the research shows and I see it over and over again… changing the narrative around food changes the way we eat it. Do you want to want to eat healthy foods? Start by saying it’s ok if you don’t.

Want to learn more about empowered eating? Download my FREE 3-Steps To Empowered Eating guide or sign up for Food Foundations today!

Cheers and happy eating!

Jess

Why We Tie Our Weight To Our Worth: The Parallels Between Dieting, Dating, and Romantic Relationships with Toni Marinucci, RD Sep 19, 2022

Do you know which Disney princess you eat like?!?!

Toni Marinucci is a fellow Registered Dietitian and she has a unique (and cool) approach to healing your relationship with food.

Today, Toni is breaking down all the parallels between dieting, dating, and romantic relationships. Listen in to learn how you diet like you date! So many of us are trying to make the diet "shoe" fit, and it's time to stop the madness and start looking for dieting "marriage" material. Toni shares the 4 Disney princess archetypes and how to identify which Disney princess you eat like! Do you eat like Cinderella, Snow White, Jasmine, or Ariel? This is a fun one that you don't want to miss!

To learn more about Toni, be sure to connect with her on IG @tips_with_toni or you can purchase her book "Once Upon A Diet" on Amazon.

Cheers, and happy eating!

Jess

Need a Health Reset? 3 Steps to Start Fresh This Fall So You Can Hit Your Health Goals! Sep 12, 2022

Remember when summer started and we couldn't wait for the long days and flexibility of schedules? Now, after 3 months of chaos, I am craving some structure.

Today I am breaking down the 3-step process for resetting and reconnecting with those health and fitness goals. We have 4 months left in the year and I know our 2023-selves will be grateful if we take the time NOW to reset and keep growing.

Praying this one helps you all transition to the next season with new energy and a fresh perspective.

Cheers, and happy eating!

Jess

Is Weight Loss The Answer? Why Body Acceptance (Over Weight Loss) Is Your Key To Better Health Interview with Jenna Waite, RD Sep 05, 2022

Are you settling if you let go of weight loss and accept your body?

How do you learn to feel comfortable in a larger than desired body in a fatphobic world?

Today's interview is priceless. Jenna Waite is a registered dietitian, a mom to 5, and living in a larger body. In this interview we laugh, we cry, we feel it all about what it is like to live and overcome unworthy feelings attached to your weight. Jenna is brave and vulnerable in today's episode and it is one every woman needs to hear.

You are wonderful.

You are worthy.

And you have gifts the world needs... regardless of your body size.

After today's episode, you will know that NO! You are not settling if you decide to accept your body. In fact, this may be the very key to better health.

Thank you Jenna for sharing your story! Be sure to connect with Jenna on social @jennawaite_rd and check out her resources here. Be sure you download her FREE Health Habits Cheat Sheet.

Cheers, and happy eating,

Jess

Are You Living On Autopilot? How To Discover Your Purpose And Live Intentionally with Ms. Kate House Aug 29, 2022

How is it already almost September?!?!?

While the days are often long, the years sure are short. Part of me knows each day is a gift, and yet I too often get bogged down by the to-do lists and the responsibility.

Autopilot kicks in.

In today's interview with THE Ms. Kate House, we are talking about "how to live by design...not default". This conversation kicks off by making "purpose" feel a lot less scary and more approachable. As a health coach, Kate is skilled at helping others start connecting with their own values and then coaching them on how to take aligned action as guided by purpose - or purposes.

This interview is worth every minute and will no doubt leave you feeling inspired, without a side of overwhelm. Thank you Kate House for your insight and time. For more resources from Kate be sure to connect with her on IG @mskatehouse or check out her podcast Live By Design. And if you are ready to have her in your corner, her LBD Collective is open and ready for you.

Cheers and Carpe Diem Friends,

Jess

Emotional Eating Overload? 5 Ways To Cut Ties With Food As A Coping Tool Aug 22, 2022

It's all fun and games until the ice cream pint is gone (in one sitting).

Stressed? Chocolate sure does make it better... for a minute.

The truth is emotional eating is effective, but it only makes us feel better for a moment. In today's episode, we are jamming out about emotional eating, why it works, and how to cut ties with it as your primary coping tool. We have science that shows eating high sugar, high fat food makes us feel better... why not use this to our advantage instead as a form of self-sabotage? Here are five ways to set yourself up to reduce your reliance on food as a coping tool and set yourself up for happy eating (even if it is emotional).

Cheers, and happy eating!

Jess

Habit Hacks! How to Break Bad Habits and Set Yourself Up For Success. Health Hack Mini Series EP #3 Aug 19, 2022

Habits shape our days, which shape our weeks and ultimately direct our year. Most habits are started with good intentions, but all too often turn into unsupportive or sabotaging habits.

Today we are breaking down bad habits. How and why did they start? Then we break through to rebuild healthy habits that not only stick but create the outcomes we are looking for. I believe you have agency over your day and habits are something you can change through psychological flexibility. The key to this is inside today's episode!

I am so excited to be wrapping up this Health Hack Mini Series!

Be sure you tuned into Monday's episode: My #1 Health Hack for Getting Stronger!

And you don't want to miss Wednesday's episode: Energy Hacks For Busy Women!

If you like these tips, rooted in Empowered Eating... FRIENDS this is just scratching the surface of what we will cover in Next Level Nutrition. We will be covering nutrition hacks on gut health, cycle syncing, fuel planning, how to fuel for exercise and more! This will all be LIVE for 10 weeks. I cannot wait to support you face to face and see you finally reach that next level.

APPLY HERE!! Applications will be accepted through August 21st!

Cheers, and happy eating!

Jess

3 Energy Hacks For Busy Women! Health Hack Mini Series EP #2 Aug 17, 2022

I see you boss babe: juggling all the things and trying to do it with a smile!

But the reality is your energy will only take you as far as you fuel it.

Today, I am sharing my top 3 energy hacks to boost your energy so you can show up for all the things... with high energy and as your best self!

I am jazzed to continue this Health Hack Mini Series!

Be sure you tuned into Monday's episode: My #1 Health Hack for Getting Stronger!

Stay tuned for Friday: Habit Hacks! How to Break Bad Habits and Set Yourself Up For Success

If you like these tips, rooted in Empowered Eating... FRIENDS this is just scratching the surface of what we will cover in Next Level Nutrition. We will be covering nutrition hacks on gut health, cycle syncing, fuel planning, how to fuel for exercise and more! This will all be LIVE for 10 weeks. I cannot wait to support you face to face and see you finally reach that next level.

APPLY HERE!! Applications will be accepted through August 21st!

Cheers, and happy eating!

Jess

My #1 Health Hack For Getting Stronger! Health Hack Mini Series EP #1 Aug 15, 2022

Hey, superwoman! Here is my #1 Health Hack to get stronger. It isn't rocket science, but most women don't do it.

I am so excited to be launching a mini-series for y'all this week: Health Hack Series!!!

Often times on this show, we chat about the deeper work like our relationship with food and body. I love these talks (SO MUCH) and amazing things happen in these conversations. AND at the same time, I know sometimes we want to take ACTION! What can we do to feel more energy and move forward on our health journey? What can we add to the to-do list and start feeling empowered? This week I am bringing you 3 Health Hack Episodes to do just that!

Today: My #1 Health Hack for Getting Stronger

Wednesday: Energy Hacks For Busy Women

Friday: Habit Hacks! How to Break Bad Habits and Set Yourself Up For Success

If you like these tips, rooted in Empowered Eating... FRIENDS, this is just scratching the surface of what we will cover in Next Level Nutrition. We will be covering nutrition hacks on gut health, cycle syncing, fuel planning, and how to fuel for exercise. This will all be LIVE for 10 weeks. I cannot wait to support you face to face and see you finally reach that next level.

APPLY HERE!! Applications will be accepted through August 21st!

Cheers, and happy eating!

Jess

3 Nutrition Tips For Glowing Skin (AND Preventing Wrinkles)! Aug 08, 2022

Age happens. On the one hand, it is a blessing because it means we are living longer and blessed with another day. On the other hand, it comes with some obstacles.

The good news is there are nutrition hacks we can include daily to keep our skin glowing and vibrant! Tune in to today's episode for three tips on maintaining youthful skin!

For more fun with nutrition and support hitting your health goals check out details on Next Level Nutrition. Applications will be accepted through August 19th!

Cheers and happy eating!

Jess

From Dysfunctional Eating To Healthy Living and Food Freedom! One Woman’s Transformational Journey To Empowered Eating. Aug 01, 2022

Dysfunctional, disordered, and dieting are words too many of us live in when it comes to food. To finally find a way to eat healthy without sacrificing mental health is a delicate balance, but it can be done!

In today's episode, a long-time client and friend of mine is sharing how she said goodbye to dieting and finally found empowered eating! Her story is one I know so many of you will relate to and will leave you inspired along your own journey.

If you relate to Natalie's story and are looking for that next step in your journey with food, Next Level Nutrition is taking applications now! Get ready for 10 weeks of live support, education, and accountability as you hit your health goals without going back to diet culture!

Cheers, and happy eating!

Jess

Is Your Diet Healthy? 5 Fail-proof Ways To Know If You’re Eating The Right Diet For YOU! Jul 25, 2022

Keto, Paleo, Atkins, Low Carb, and Sirtfood Diet are among Google's top searched diets in the last 2 years. When you google these diets you will surely get more information than you knew existed!

What is healthy eating?

And how do you know if your diet is healthy?

Before you google the best diet, it is crucial you take a minute to understand how to work with your body and choose a diet that best supports YOUR genetics, hormones, and overall health. In today's episode, I'm sharing 5 markers you can use to determine if your diet is (or isn't) working for you.

You don't need the latest trend!

Please, for the love, put social media down!

And stop following your friend's diet because it gave her results!

In today's 20-minute episode you will learn how to evaluate your own health using biofeedback. More often than not, the answers to some of the most googled questions lie within your own self.

For those who are ready to take your nutrition to the next level, Next Level Nutrition is now accepting applications! Apply before 8/10 to join us for faith-fueled health goals without going back to diet culture or losing food freedom!

Cheers to you holding the power to your health (and happy eating)!

Jess

Travel Tips: Nutrition Strategies For Healthy Eating On The Go! Jul 18, 2022

Ever feel like you need a vacation after your vacation?

We are in the thick of travel season and that typically means our eating is all over the place. This can leave you tired and exhausted. Today I am diving into my top 5 nutrition tips for healthy eating while you travel. Vacations and trips are opportunities for fun and adventure and you will get so much more out of them if you take empowered eating with you.

I hope this blesses your next trip! Cheers, and happy (travel) eating.

Jess

What To Eat After A Workout! Your GO-TO Snacks For Optimal Nutrition To Max Out Your Fitness. Jul 11, 2022

It takes all the energy you have to get a workout in... but, girl, you won't get the benefits unless you add in the fuel after your sweat session.

In today's episode, I am breaking down the NEED TO KNOWS for post-workout fuel. Here is your 4-part rubric to build the best snack after the gym so you can not only recover faster but become stronger. I giving you the tools to build your own AND sharing my top 4 go-to post-workout snacks.

One of my favorites includes the Polar Joe Cold Brew Protein. Find it here and don't forget to enter "fuelherawesome" for 10% off your order.

Here's to getting more out of your workouts! Cheers (with a protein shake) and happy eating!

Jess

Can Food Freedom and Fitness Goals Coexist? Taking Action And Trusting The Process Jul 04, 2022

What is food freedom and can I practice it while working toward a goal?

This is a hot question and one I am so excited to dive into with you, sister! In a culture where so much is polarized and we are tempted to view things as black or white, today I am breaking down the details on asking you questions to help you along this journey.

Next Level Nutrition, a 10-week group mastermind, and coaching program will launch on August 22nd. This is a LIVE program where I will be in your corner every single week! Space is extremely limited so click here to learn more or reserve your spot today!

Happy July 4th friends and happy eating!

Jess

4 Hacks To Get Back To Consistent Health Habits (even when you are SUPER BUSY)!! Jun 27, 2022

None of us make it through life exactly as we planned. There are unexpected circumstances that can throw us off our routine, and often times this impacts our healthy habits.

My mission today is to help you integrate healthy hacks that are easy, quick, and productive. This episode has 4 hacks to get you back to consistent health habits, no matter how busy you are! I know you already have too much jammed into your day - so I promise not a single one of these will add more stress. Praying this blesses your health journey!

Don't forget this is the last week Food Foundations is on sale. Enter "SUMMERSTEAL" through June 30th for $100 off!

Wishing you all a fabulous end of the month - cheers, and happy eating!

Jess

7 Nutrition Mistakes I’ve Made...And How To NOT Make Them! BONUS EPISODE Jun 24, 2022

It's my birthday and I am here to celebrate with YOU by dropping a BONUS episode!!!

Today I am chatting about 7 nutrition mistakes I have made and how you can avoid them. I am bringing all the vulnerability today and sharing where I have gone wrong in hopes you can avoid doing the same!

Don't forget Food Foundations is $100 off through June 30th. Enter "SUMMERSTEAL" at check out.

Thanks for celebrating with me today! Wishing you a blessed weekend... cheers, and happy eating!

Jess

”I Don’t Know If I Am Hungry (OR FULL)!!” How To Use Biofeedback To Choose The Right Diet For You! Jun 20, 2022

How many of you don't know if you are full? Maybe you don't feel hungry? Or perhaps you are hungry ALL the time?

The world of biofeedback is invaluable. When we know what to look for and how to interpret the data, it helps us become empowered eaters! In today's episode, we are breaking down the details of biofeedback and how to use it to identify the right dietary changes for you! Because just like health is personal, so is your nutrition. And there is nothing better to guide your changes than your own body.

To help you with this process I am having a FLASH SALE on Food Foundations! Enter "SUMMERSTEAL" through June 30th for $100 off!

Wishing you all a fabulous end of the month!

Cheers, and happy eating!

Jess

Can You Still Get Healthy If Your Weight Stays The Same? An INSIDE PEEK at Body Composition for Women. THE SCALE SERIES #4 Jun 13, 2022

Looking at your weight alone as a marker of success is like looking at the complexity of your body through a pinhole. Today we are broadening that perspective by taking a closer look at body composition.

This is the final episode in our SCALE SERIES!!!

My hope is that this series has provided you with the permission to detach your measure of success from the scale and the tools to replace numbers with new, and better indicators of health. If you are looking for more support I am so excited to walk with you further along this journey. Sign up for Food Foundations or check out all my resources at jessbrownrd.com.

Cheers sisters, and happy eating!

Jess

Moving Past the ”Perfect Number.” The Truth About Your Ideal Body Weight! The SCALE SERIES #3 Jun 06, 2022

We all have that perfect number we want to reach. If we could just get back to "X" weight... THEN I will be happy.

But are you really wanting to spend 90% of your life trying to weigh 5% less?

Today the SCALE SERIES continue and I am breaking down how to move past that perfect number. Spoiler alert: Your health goes far beyond your weight. But I get it... sometimes letting go of that number is easier said than done.

Tune in to today's episode for the inside scoop on how to let go of that "perfect number" AND keep moving forward in your health journey. Super excited for this one, friends!

Cheers, and happy eating!

Jess

Scale Frustrations?!? 3 TRUTHS About The Scale And Your Goals. THE SCALE SERIES #2 May 30, 2022

THE SCALE SERIES Continues!!!

Is the scale worth all the stress and emotion we give to it?

Friends, I am so excited to be continuing this 4-week series breaking down ALL THINGS about the scale. In today's episode, I am sharing 3 TRUTHS about the scale and how you can interpret that number in a way that supports your goals, instead of frustrating yourself!

As a dietitian, I weigh lots of people, lots of times. This practice has given me a vantage point when it comes to the number on the scale because it has provided me with time and mass amounts of numerical data points to come to some solid, life-giving solutions around what a person weighs. Tune in today for insight on how to let go of frustration and see only data when you see that number at your feet.

For more support in making peace and progress with your weight, be sure to check out Food Foundations. Food Foundations is THE course that will walk you away from diet culture, into food freedom, and to a place where you can finally make healthier food and exercise choices out of desire, instead of obligation.

Cheers, and happy eating!

Jess

The Scale Isn’t Budging! What To Do When You Feel Like You’re Doing Everything Right But The Numbers Are Stuck! THE SCALE SERIES #1 May 23, 2022

THE SCALE SERIES!!!!

It's was a great day... until you stepped on the scale. THAT NUMBER!?!? 😱 When it doesn't meet our expectations we are hit with a tsunami of shame, disappointment, feelings of failure, and all the not-enoughness sets in.

Then our motivation to continue healthy eating and moving goes right out the window.

Will we ever like the number we see?

Friends, I am so excited to be kicking off a 4-week series breaking down ALL THINGS about the scale. I know you can get to a place of peace when you see that number. Better yet, I know knowledge is power and with a better understanding of all that goes into what you weigh, we can finally have an objective relationship with that number, whatever it is!

What influences that number?

What if it isn't budging?

Can you get healthy without losing weight?

Is it possible to attain your goal weight?

So many questions around this topic and I can't wait to talk them through with you. Be sure to tune in the next four weeks for the complete series.

Cheers, and happy eating!

Jess

Cellulite?? Why You Should Wear Shorts Anyway! May 16, 2022

Raise your hand if you feel personally victimized by swimsuit season???

Summer is almost here and with all the fun it brings, it can also highlight any body image insecurities we may have been able to hide during the winter. Swimsuits? Shorts? Tank tops? The warmer weather calls for clothes that expose our skin, AND any body image hang-ups we have held onto.

Today I have 2 quick tips on how to ditch self-doubt and walk taller in those shorts this summer. Most importantly, friends, when you decide to be brave and live boldly in the body you are in... you send a POWERFUL message to the other women around you. We are in this together this summer!

Wear the shorts.

Buy the swimsuit you love.

You are allowed to be beautiful and confident in the body you are in now.

Cheers friends, and happy eating!

Jess

From Diet Obsessed to Food Freedom to Fit and Healthy!! Breakdown of the ENTIRE Journey and Your Next Steps! May 09, 2022

Today's episode is inspired by YOU! One of our listener's question submissions was SOOO good, I decided to make a whole episode of it!

Ms. Sophia, who is 14-years old, asked a really insightful question: How do I not just ditch diet culture, but really heal? And how do I deal with people who are spreading diet culture messages?

Today we are unpacking the whole process from ditching diet culture to food freedom, to overall health and re-integrating nutrition goals. Praying this episode empowers your journey. And as for you Sophia, keep up the amazing work. Your awesome isn't going to be clouded by diet culture, and because of that... I KNOW you are going to do BIG things! You inspire me with your wisdom and ambition!

For more information on Food Foundations and private coaching, be sure to check out my website for more details!

Cheers friends, and happy eating!

Jess

Does Your Day Run You or Do YOU OWN Your Day? Choosing Health While Juggling All The Things Interview with CEO Polly Payne May 02, 2022

There are a million things you have to do in a day... what about the things you want? The things that let your inner awesome shine?

Today on the show I have a super special guest for you, Polly Payne!

Polly is the founder and CEO of Horacio Printing. Her love language includes luxurious paper and lots of white space. Originally from Fairhope, Alabama, Polly migrated to the big apple and became the Senior Sales Director of an award-winning Ad Tech company. She left her career in advertising to redesign her life and pursue her God-given purpose. She founded Horacio Printing which has now sold more than 40,000 Dream Planners around the world and raised more than $68,000 to fight human trafficking. Polly’s mission is to help Christian women pursue and achieve THEIR dreams!

Today we jam out about how she overcame her fears, built an incredibly successful business that serves women all over the world, is a mama to a newborn, AND prioritizes rest at the same time! She spills her secrets and how she has made peace with not getting it all right, to serve a greater purpose.

Find all of Polly's products at www.horacioprinting.com and learn more about her dream planning resources at www.thedreamerinyou.com. Don't forget to enter "FUELHERAWESOME" for 15% off!

Enjoy friends!

Cheers, and happy living!

Jess

All Or Nothing Thinking Is A TRAP! How to breakdown and breakthrough!! Interview with Sarah Dalton Apr 25, 2022

All-or-nothing thinking is the trap that keeps you stuck!

I have a super special treat for you all today! My new friend Sarah Dalton, host of The Peace and Productivity Podcast interviewed me for her show... and she graciously allowed me to share it with all of you! Our conversation was so good that we are continuing it TOMORROW on her show... so there is plenty more where this came from!

Sarah is the creator of the Peace and Productivity Planner as well as her online course Peace and Productivity Foundations, which help moms to gain clarity around their priorities, design rhythms, and learn how to stay focused throughout the day so that they can get things done, have time for themselves, and enjoy the life they are creating. Connect with Sarah on Instagram, Facebook, or check out all her resources on her website yoursimplybiglife.com.

Cheers, and happy eating!

Jess

My Nutrition Manifesto!! Preaching Nutrition Truth to Inspire Your Weekend! Apr 22, 2022

Here is a little bonus episode love to kickstart your weekend!

May you balance discipline with sprinkles of flexibility.

May you indulge and enjoy your fun foods without a side of guilt.

May you also find space for some greens in over the weekend to keep your energy high.

May you not only find rest this weekend, but my hope is that you RESTORE your energy before the grind calls you back on Monday.

This is my nutrition manifesto and your weekend pep talk!

Cheers, and happy eating!

Jess

Help! I Am Sick Of Food Rules Controlling My Life BUT I Am Too Scared To Let Them Go! How To Swap Diet Rigidity for Discipline. Apr 18, 2022

How many food rules do you have floating around in your head?

How much of your energy is spent trying to "be good?"

Today we are breaking down how to move away from rigidity and into discipline. These are two very different practices and unpacking the differences is honestly life-changing.

If you have ever struggled with food, exercise, or body image, rigidity is the name of your game: Eat perfect. Workouts HAVE TO be hard, but somehow are NEVER enough. Forever chase that beauty ideal that is impossible to attain, therefore you never feel good enough. Also, there is a socially defined expiration date on your age- so you better get with it now and never mess up.

Unfortunately, when you live in rigidity for so long, you begin to let it taint discipline. Here is a little help to separate the two:

👉🏼 Rigidity operates with the currency of shame.

👉🏼 Discipline operates with a focus on curiosity and a goal of growth.

👉🏼 Rigidity is rooted in insecurity and comparison

👉🏼 Discipline is rooted in a desire to be better than yesterday’s version of you and to serve a greater purpose.

👉🏼 Rigidity doesn’t allow error, discipline learns with every step.

Work hard, focus, fail, get up and try again. Let that rigidity go to make room for discipline.

Cheers, and happy eating!

Jess

SHOUT OUT to Studio Four 10 for sponsoring today's episode! Be sure to connect with Boss Lady Kels who can make your dreams come to life (she sure did mine)! Thanks Studio Four 10 for sharing your light with the Fuel Her Awesome crew!

Is Your Exercise Pattern Healthy or Addictive? How to determine if your drive to exercise is motivated by discipline or addiction. Interview with Amy Gardner, RD, CEDS, RYT Apr 11, 2022

Exercise has the power to heal, but can it be a double-edged sword?

Today I have a super special guest on the show!! Amy Gardner, fellow RD, certified eating disorder dietitian and a registered yoga teacher, is on the show talking about a hot topic: When exercise moves from medicine to addiction!

We are jamming out about the difference between beneficial and compulsive exercise. Tune in for the questions to ask yourself to reflect on your own relationship with exercise and what to do next.

Amy is channeling her personal and professional experience into her signature method “iMove” to help people reconnect with their bodies and find some fun in movement. For more info on Amy’s services connect with her on social: on IG @imovewithamy and on Facebook @imovemethod. You can find her book at imovebook.com.

Cheers, and happy moving!

Jess

4 Nutrition Energy Hacks! It’s NOT More Caffeine That You Need... It’s THIS! Apr 04, 2022

"I have so much energy I just feel like I can do it all"… said very few people ever.

We are constantly stretched to the max between jobs, families, obligations, our own high standards… it wears on us! One of the coolest things about nutrition is that we can use it to biohack our bodies and boost our energy. Not only is it possible, it is necessary. I know I ask a lot of my body and I cannot afford to mistreat it. And, this definitely becomes increasingly important the older I get. 👵

Tune in for 4 ways to boost your energy (that don't involve another cup of coffee). Enjoy friends!

Cheers, and happy eating!

Jess

MOTIVATION MAKEOVER: Is There Power in the Plateau? How To Embrace and Grow in the In-Between Phases! Mar 28, 2022

Do you feel like you always HAVE TO be doing something productive? Or do you feel guilty when you aren’t accomplishing something??

Fitness adaptations happen after the workout when you rest and recover. This basic principle of sports physiology parallels how we grow and strengthen mentally in the in-between phases of life.

There is power in accomplishment, but can there also be magic in the plateau between your goals. Kim Payne, LPCC joins me today to talk about how being present allows us to get the most out of the plateau seasons in life. Whether you are in a weight loss plateau, between projects at work, in a stagnant phase of life, or just bored between breakfast and lunch… I know you are going to get so much out of today!

ATTENTION friends who want to learn more about Empowered Eating! Download my FREE 3 Steps To Empowered Eating to start your journey today! And if you are ready for the real deal, don’t forget TODAY is the last day to get $50 of Food Foundations. Enter “SPRINGBREAK” at check out.

Cheers, and happy eating!

Jess

Is Your Relationship With Your Body More Toxic Than You Realize? One Woman’s Transformational Story! Interview with Abby Rector Mar 21, 2022

Once upon a food story…

We all have a story behind our food choices. We all have a history around how we have treated our body. Today, we are hearing Abby’s story.

As a working mama who has been through it all with food and body changes, I know so many of you will relate to her journey. Abby shares the radical transformation she went through and how she continues to grow in her food journey.
And I have a special treat for any of you who are looking for healing like Abby… this week (AND THIS WEEK ONLY) Food Foundations is on sale!!! Enter “SPRINGBREAK” for $50 off thru the 30th. Grab it this week and happy spring!

Cheers and happy eating!

Jess

Tired of Food Controlling Your Day? 2 Ways To Become An Empowered Eater and How It Will Change Your Life! Mar 14, 2022

What is Empowered Eating and how do I get there?

In today's episode I am breaking down the Empowered Eating Model and sharing two steps to get you started TODAY! You don't need to buy anything, you don't need to sign up for any program, no expensive supplements required... friends you already have the tools you need to eat in alignment with what your body thrives on. I cannot wait for you to jumpstart this journey because I know it will change your life! Empowered Eating is a doorway into empowered living.. and that is what I am here for! I want to see your AWESOME unleashed and today I am spilling two ways you can exchange guilt for confidence when it comes to your food choices!

Cheers and happy eating!

~Jess

Stuck and Can’t Get Started? 3 Things To Do To Get You UNSTUCK and Started THIS WEEKEND! Here is Your Weekend Pep Talk!! Mar 11, 2022

Still feeling stuck and can't get started on those changes? Here are 3 ways to finally get started on your health journey and how doing it over the weekend may be your ticket to success! Cheers and happy weekend QUEEN!

~Jess

Finding Resiliency and Moving Beyond Trauma. Interview with Trauma Healer Ilene Smith. Mar 07, 2022

Today I have a super special guest on the show, Ilene Smith. She is a somatic experiencing practitioner whose work is rooted in the principles of attachment theory and eastern philosophy. Her jam is helping clients increase their capacity for resilience and joy. Who doesn't what a piece of what she is serving?!?!

She is the epitome of strength and for anyone who has ever been though difficult circumstances, her work is something you will benefit from. Today Ilene breaks down trauma, how it physically effects the body, and how to preserver. Through heartbreaking personal experience and extensive educational training, Ilene has a unique gift that our broken world so desperately needs.

If you want to hear more from Ilene, you can find her book Moving Beyond Trauma on Amazon or connect with her on her www.ilenesmith.com and @ilenesmithhealing.

For all you empowered eaters... The Fuel Her Awesome E-course is fully updated! New modules include Body Bully Take Down, Values Based Goal Setting, now every module is now available in downloadable audio format! Go to jessbrownrd.com to learn more!

Cheers friends, and happy eating!

Jess

You Asked, We Answered! Candid Conversation On Confidence, Family Meals, and What Men Really Find Attractive with My Hubby! Feb 28, 2022

My most favorite human EVER is on the show today!!!

My best friend, my better half, and my husband of nearly 15 years (Patrick) and I are answering questions submitted by YOU! In this episode, we are talking candidly about our relationship, our family and how we make it work even though we are both very (VERY) different people.

Tune in to hear us answer questions around:

- When and how my hubby got healthy.

- How we connect over health values.

- The role he played in my recovery from an eating disorder.

- What family dinners look like in our house and how we come tougher as a family around food.

- Do men view the thin ideal the same way we woman do?

AND SO MUCH MORE!

And for you empowered eating insiders, the Food Foundations e-course is completely updated!!! The update comes with lots of fun new modules and features that I cannot wait for you to unpack. The price jumps up March 1st so to get in on the goods without the higher price be sure you sign up before Wednesday!

Cheers and happy eating!

Jess

Weekend Pep Talk!! 2 Ways YOU Can Be An Empowered Eater Over the Weekend Feb 25, 2022

How y'all doing this fabulous Friday?!?!

My mission is to support your empowered eating journey and I know that includes a balance of food freedom AND intentional eating. If there is one thing that can derail our empowerment... it is the weekend whiplash with our food.

Let's huddle up for a quick pep talk as you walk into your weekend. Before you jump into the weekend, I have 2 tips on how you can eat empowered EVERYDAY... not just Monday through Friday.

And for you babes out there who are ready for next level nutrition... Food Foundations is UPDATED and more awesome-r than ever! Be sure you snag the course with all the updates before the price jumps up on March 1st!

Wishing you all a restorative weekend! Cheers, and happy weekend eating!

Jess

Are Food Rules and Body Hate Stealing Your Life? Getting to the Other Side of The Empowered Eating Model with Superwoman Sara Striegel Feb 21, 2022

NOT TODAY SATAN!

In this episode I jam out with one of my clients that has let go of food rules and body hate, and unleashed her awesome! Sara found me over the pandemic at the height of an eating disorder that had truly taken over her life.

Sara said, “I’ve had enough!” and decided to get help.

She purchased the Fuel Her Awesome Food Foundations e-course and signed up for 1:1 coaching. Sara shares the story of what it was like to have an eating disorder for 22 years and finally finding the faith to let it go and live out empowered eating.

And for all you Fuel Her Awesome insiders, I have been updating the Food Foundations E-course. I am so excited for you to see what is new! All updates will be live on March 1st and with that the price will jump up! Be sure to grab it this week if you want in on the updates, without the higher price.

Can't wait for you all to feel the awesome of this episode. Cheers, and happy eating!

Jess

In LOVE With CARBS?!?! The TRUTH about CARBS and Why You Shouldn’t Break Up With Them! Feb 14, 2022

To my first love: I am sorry I mislabeled you. I am sorry I tried to cut you. I can no longer deny it, I want you and I need you. Can we please be together forever?

CARBS + HUMAN = A match made in heaven ♥️

In honor of Valentine's Day I am dedicated today's episode to my first true love: carbohydrates. (It was that or Leonardo DiCaprio 😍).

I know our relationship with carbs is complicated, especially in the carb restrictive culture we live in today. In today’s episodes we are healing your relationship with carbs though science-backed truth and unpacking why your body can't live without them!

Today is all about learning to trust that your body knows... and actually prefers carbs! Imma walk you through 3 things:

1) Carb physiology 101.

2) Why you need carbs for mood regulation, hormone balance, energy moderation... and sanity.

3) Two tactics on how to eat them in an empowered way!

Happy Valentine’s day carb lovers!

Cheers and happy (carb) eating!

~ Jess ~

Can You Learn To Trust Your Body? Personal testimony on flipping the script and finding body positivity! Interview with Drea Cloak Feb 07, 2022

On today's show I have a super special guest, Drea Cloak! She is a certified holistic health coach, entrepreneur, and founder of the Balanced Body Blueprint. She is passionate about helping women gain trust in themselves to claim their power and have sovereignty over their bodies (and she is my dear friend since pre-k)!

She shares her personal story on how she has struggled with body image and dieting and how she was able to find trust and happiness in her unique body. She has continued to work to maintain that positive body outlook through the years and shares techniques you can use to get there too!

Follow Drea on Instagram or check out her health coaching resources here if you’re looking to bring some body positivity into your life!

Cheers friends, and happy eating!

Jess

Are You Tired of the New Year’s Weight Loss Gimmicks Yet? Your 5-Step Power Plan to Kickstart Your Health Without Buying Into The Madness! Jan 31, 2022

Do you want food freedom AND at the same time need to improve you health? Do you NOT want to feel constrained by food rules AND at the same time know that something needs to change with your diet and exercise?? Balancing food freedom while improving your health can be confusing! I got your back here friends in today’s episode as we clear this and learn to live the best of both worlds!

Today we talk about values, body image resiliency, interoceptive awareness, how to put the fun back in movement and the importance of accountability while you crush those goals!

Be sure you tune into the end for some insider info and a big, big update on Fuel Her Awesome resources.

This episode is brought to you by Wellevate! If you are looking for the highest quality supplements on the market check out my Wellevate shop. And if you need more support in building your customized supplement stack, shoot me a message at hello@jessbrownrd.com!

Cheers friends, and happy eating!

~Jess

How To Fall In Love With Exercise! Changing exercise from an obligation to something you want and love to do! Jan 24, 2022

Anyone else struggle with motivation to exercise?

This episode is all about movement and how to foster a healthier relationship with exercise! I want you to fall in love with moving your body. Remember when you were little and would sprint around the playground at school?? Or you would climb the monkey bars at recess with no agenda? Our body was made to move and there are so many benefits that come from exercise. However, these benefits sure are hard to reach if we don't like exercise and struggle to get moving. I've been there too, and learning to fall in love with exercise (again) took work.

In this episode I've got 2 steps to help you fall in love with exercise (for the first time, or all over again)! Who is up for the challenge??

Cheers friends, and happy sweating!

Jess

Can you dislike your body AND live comfortably in it? Positive Body Image: What is it and how to get there interview with Dr. Erica Castleberry Jan 17, 2022

Today I have a very special guest returning to the podcast: Dr. Erica Castleberry! Dr. Castleberry joins Fuel Her Awesome for a second time to continue our conversation about body image. Last time we chatted about the body image spectrum and coming to a place of "body neutrality". Today we finish the conversation by talking about body positivity!

What is body positivity and how do we get there?

Having a positive outlook on your body seems almost impossible at times, especially in our society. Today we are here to declare not only is it possible, but you can get there TODAY! Dr. Castlberry and I have 3 mindful exercises that you can practice to find that space of body positivity, and over time be able to have that self confidence that you've been seeking for (even when you don't love everything about your body).

Dr. Erica Castleberry is a psychologist and therapist, treating eating disorders, body image, anxiety, OCD, depression and interpersonal concerns for years. If you live in the Albuquerque, New Mexico area and are interested in learning more about body image you can sign up for Dr. Castleberry's body image group referenced in today's show. The group begins January 25th and runs through April 12th. To contact Dr. Erica Castleberry please reach out to her clinic at (505) 884-2004.

Here is the reference for the article we reviewed today: Tylka, TL, Wood-Barcalow NL. What is and what is not positive body image? Conceptual foundations and construct definitions. Body Image. 14 (2015) 118-129.

Cheers friends, and happy eating!

Jess

3 Nutrition Non-Negotiables! Before you do anything with your diet, do these 3 things! Jan 10, 2022

This week we are jamming out on the top 3 nutrition non-negotiables! Before you do anything with your diet, be sure you are doing these 3 things!

Everyone’s nutrition needs are unique and while there are so many things that play into someone's health, there are a few basic practices that EVERYONE can do to up their nutrition game. Tune into today's episode to sling shot yourself into a healthier status STAT!

And if you are ready to finally make peace with food, Food Foundations is ready for you! Enroll today and because it is January be sure enter "Fuelmyawesome" at checkout for $50.

Cheers friends! And happy eating,

Jess

The MISSING Piece In Your Health Journey. You don’t need to detox or lose weight, YOU NEED THIS! Jan 03, 2022

HAPPY NEW YEAR!

As the year is kicking off we are all looking for ways to make this year the year that we finally accomplish our goals, AND make them stick! What is the one thing we all need to make it happen this year? Tune in to the first episode of 2022 as I spill my personal #1 secret for success and how you can start the year off right and make it your healthiest one yet. Here is to an awesome year ahead friends!

Cheers, and happy eating!

Jess

How To Eat Holiday Treats Without Going Crazy || Holiday Health Survival Guide Episode #3 Dec 17, 2021

HERE IT IS!

Anyone else notice how food is EVERYWHERE? Do you feel like you are constantly white knuckling it and trying to restrain yourself until you can't take it anymore and then end up binging on all the Christmas treats? Today we are jamming out on 3 ways you can enjoy holiday treats without overindulging. Get ready to feel confident walking into every holiday party this weekend after this third and final episode in your Holiday Health Survival Mini Series!

Lastly, this is the final episode of 2021! It has been an amazing year and I cannot thank you all enough for sharing your journey with me. Don't forget Food Foundations sale ends this week! Enter "iamawesome" at check out for the lowest price of the year and $75 off. Merry Christmas friends and I cannot wait to meet you in the new year! Cheers, and happy holidays! ~Jess

Do THIS 1 Thing to Move From Surviving to Thriving This Holiday Season || Holiday Health Survival Guide Episode #2 Dec 15, 2021

Welcome to episode number 2 of the Holiday Survival Guide! Today is all about movement.

How we can engage in productive movement that's not just productive in the health sense..but productive in the mental health sense. How can we participate in movement that alleviates some of the stress we might we feel over this holiday season? Letting go of some of the rules and rigidity that we place around exercise can open up the door to use movement as tool to increase your productivity, mental health, and deal with the stresses of this holiday season!

During the holidays, we tend to have one of two approaches towards movement, either we get in this all or nothing space, where we have all these rules around it and if we can't do it exactly how we want it...then we just don’t do it! Or we do the opposite, we cling so tightly to the rigidity and rules that it overshadows our values and cuts into time we would have normally spent celebrating the holidays. This episode is all about finding a balance to it all, one step at a time!

How To Handle Holiday Weight Gain || Holiday Health Survival Guide Episode #1 Dec 13, 2021

Holiday Health Survival Guide // Mini Series

Episode #1: How to Handle Holiday Weight Gain

Hey friends! This week I am dropping a three part mini series with tactical tips on how to not only survive the holidays, but actually enjoy them! Be on the lookout for the next two episodes dropping on Wednesday and Friday of this week!

When it comes to food and exercise in this season, it can be super tricky. So, I want to give you guys what I could to support you and serve you during this season so that we can not just survive the holidays... but thrive, build memories and be in the moment.

In the first episode of this mini series, I talk about how to handle holiday weight gain... if your pants are feelin a little tight this time of year, you are not alone!! This time of year is hectic, you're out of your routine, schedules are crazy, and its a season of indulgence.. and guess what! That's OKAY! When you look back on the holidays, I want you to remember how delicious that apple pie was and how much you laughed with your friends and loved ones, shame and guilt have no place here. Just because our weight may fluctuate during this time of year, our worth sure doesn't.

Tune in to hear the secret on how to handle the emotions and that's that come with holiday weight gain. And due to popular demand I have brought back the BIGGEST SALE OF THE YEAR. Food Foundations is on sale THIS WEEK! Enter "IAMAWESOME" for $75 off, because you are awesome and now is the time to make peace with food.

Happy holidays food friends! Hope you enjoy... Cheers, and happy eating!

Jess

Why Being Thinner Isn‘t Your Ticket To Health. Interview with Model Turned Registered Dietitian, Paula Doebrich Dec 06, 2021

I love a powerful testimony.

On today's episode I am talking with Paula Deoebrich from Happea Nutrition, a private nutrition practice in New York City. Before starting her journey towards becoming a dietitian, she worked as a model all around the world. This experience allowed her to live in many places around the globe, but with that also came a lot of pressure to look a certain way. Up until her early twenties, she was a chronic dieter and always looking for the hottest diet-trends. Today, these experiences give her insight to better support others as she helps clients avoid the misery she went through. She believes, because she lived it, that being healthy does not mean shrinking yourself and true health is only possible when you enjoy your lifestyle.

To connect with Paula find her on insta @happea_nutrition or check out her website.

Cheers and happy (guilt free) eating!

Jess

MOTIVATION MAKEOVER: Two Ways To Overcome Resistance To Change And Take Your Success To The Next Level Nov 29, 2021

When you set a goal- it means you have to make a change.

To grow, we must move past what is comfortable.

Anyone else get stuck here?

Normally, we resist change because we sense an impending loss of control and uncertainty about the "what ifs" of the future. These "what ifs" can be positive, or negative. Typically, our mind gravitates toward the negative scenarios as a built in protective system. This fear is real. They even have a name for the fear of change: Metathesiophobia.

In today's episode Kim Payne, LPCC, and now monthly regular on the Fuel Her Awesome Podcast, is diving into why we resist change and how to overcome this resistance. To learn more about working with Kim reach out to her at kimpaynetherapy@gmail.com.

This episode is all about the rise of the resistance!*

Cheers, and happy thinking,

Jess

*If you got that Star Wars/Disney reference please send me a virtual hug on insta @jessbrownrd 😂, I am still running on a post-Disneyland vibe.

Take The All-Or-Nothing Mentality Off Your Plate! 3 Tips To Empowered and Intuitive Eating Over the Holidays Nov 22, 2021

It's Thanksgiving week!

Many of us feel a mixed bag of emotions around the holiday season and some of that stress comes from not being sure how to approach food.

This time of year can be difficult when we are trapped in the all or nothing mindset when it comes to food, and having control can sometimes feel impossible. Girl, I have been there...you are not alone!

In today's episode I am bringing you 3 tactical tips to help you put a stop to that pendulum swing of overindulging and then feeling like you need to jump on an extreme diet come January. I want you to be able enjoy this holiday season through mindful eating and presentism. Toss out the judgement, there are no bad foods, and you are in control of how you eat this year!

Don't forget to download my FREE guide to empowered eating here and you can connect with me on insta @jessbrownrd.

Cheers friends, and happy Thanksgiving!

Jess

Can You Have It All? Use THIS 6-Step Framework To Create Values-Based Goals That Will Transform Your Life with Stefanie Gass Nov 15, 2021

Can You Have It ALL?

The question we ask. The question that often leaves us envious of others and trapped in competition and comparison. Health, career, parenting, strong relationships- what does it mean to have it all and how do we get there?

Today on the show I am jamming out with one of my besties Stef Gass. We are talking all about redefining success, how to set values-based goals, and our 6-step process to move toward the best version of you. Get a pen and paper sisters, this one is full of tips and tricks!

For the free values assessment referenced in today's episode, download your 3-Steps to Empowered Eating Guide here!

And if you want more support setting food freedom goals be sure to check out my e-course Food Foundations.

Cheers friends, and happy eating,

Jess

Is Intuitive Eating Eating Whatever You Want? 3 Steps To Move Toward Empowered Eating Without Overindulging. Nov 10, 2021

Meet Jane.

Jane has been an avid dieter for years. Weight watchers, keto, macros, myfitnesspal… you name it she has done it! Jane is also a superwoman: mom, successful career woman, and leader. I met Jane after she came to the realization that she wanted to lose weight, but didn’t have the energy and/or time to put into it like she used to. She would try and then other priorities would take precedence. She tried and “failed” more times that she wanted to admit. Jane came to me because she didn’t have the energy to fight with food and her body anymore, and at the same time she wanted to take care of her body because health and being present for her family was super important to her.

So how did Jane make peace with food? How did Jane let go of her good and bad food list without going crazy and eating ALL. THE. THINGS?!

In today’s episode I am walking you though 3 steps to move toward empowered and intuitive eating without over indulging. It is the perfect time to start making peace with food as we officially enter holiday season. Download your FREE 3-step guide to empowered eating at www.jessbrownrd.com.

For more information on how to break up with body bulling be sure to check out my episode on the body image spectrum or my e-book, Beat Body Bullying.

Finally, if you are ready to dive in all the way there is no better time to sign up for the Food Foundations E-course. I promise you will enjoy this holiday season more if you are not fighting with food and when you are present and free in your body.

So excited to be in your ear today. Cheers, and happy eating!

Jess

Welcome to the Fuel Her Awesome Podcast with Jessika Brown, MS, RD, CEDRD, CSSD Nov 09, 2021

Hey Awesome! Yeah, you! I know... You're ready to stop falling into diet culture traps and finally put together a realistic plan on how to boost your energy and find food freedom! You feel stuck because you can’t quite kick the chocolate habit. The whole body love thing isn’t quite getting the job done… Or maybe you’re at an impasse because you push it in the gym but can’t quite figure out how and what to eat? How many times have you googled “best diet” and found that the latest trend failed you?

Hey girl, I’m Jess, registered dietitian, wife, mama, and total science and nutrition research junkie. I too used to be stuck in this cycle of insecurity and never feeling like my body was good enough. Then I’ld try to fix it with food only to be right back where I started. I did some hard work, found food freedom, but was confused on how to get healthy and fit without falling back into diet culture crazy. I wished someone would have taught me the difference between discipline and obsession! I wanted to be the healthiest version of myself by balancing healthy eating with food freedom! Like how do I actually eat healthy, get fit, AND have donuts with my kids?

It wasn’t until I figured out this awesome balance of disciple and permission. The art of intentional eating with sprinkles of flexibility. The Empowered Eating Model was born. Here on the show we nix diet culture, while creating values-based health goals, we reconnect with how our body responds to food through biofeedback, and figure out a plan to get healthy and fit without sacrificing the most meaningful moments of life! Sustainability doesn't mean never eating your favorite foods again. #pizzaislife

We are here to finally feel not just comfortable, but confident in our body! I am so excited to fuel your awesome with empowered eating. Head over to jessbrownrd.com and grab my 3-steps to empowered eating guide- TOTALLY FREE! Or, hop into my e-course, Food Foundations to get the step by step deets on how I got here.

Are you ready to take your inner awesome to the next level? Grab a cup of coffee or lace up your running shoes, it's GO time, girl!

50 || Hormones, Aging, And Weight Gain: How to go from overwhelmed to empowered in your body as you move up the age ladder. Nov 08, 2021

Hey friends!

Today I am having a candid conversation with registered dietitian, Tricia Stefankiewicz. We talk about what exactly is going on in our bodies when we start to enter the premenopausal and menopausal stages in life. It's not glamorous, but we all go through it! Tune in to today's episode to learn ways to mitigate some of the not so fun things that come along with aging as we can continue to be empowered and feel our best!

Tricia has been teaching women how to make healthy life changes for over 15 years. Tricia’s mission is to walk you through whole health and to empower you to transform your life from the inside out so that you can begin the journey of ultimate fulfillment in who you are and how you show up in this messy life we are all living. Tricia invites you all to fail forward with her one step at a time into the journey of health, wellness, & self-care on her podcast Whole Health Empowerment Project Podcast. Be sure to connect with her @wholehealthempower.

Cheers and happy eating,

Jess

49 || Do men struggle with body image? How to support healthy habits and a positive relationship with food in men. Interview with Mike Doran CPT Nov 01, 2021

In this weeks episode we get insight into what body image is like for men. If you are a mom of boys like I am, or even an aunt, grandma, teacher, or sister...you need to listen to this episode!

My guest this week is the fabulous Mike Doran, he has a degree in nutrition, currently working on his masters in nutrition and on his way to becoming a Registered Dietitian..he is also a level one and level 2 Precision Nutrition Certified Nutritionist, Functional Range Condition Coach, National Academy of Sports Medicine Certified Personal Trainer.

He shares his personal story of what it was like growing up as a male with an eating disorder. We discuss some of the societal factors that played a role in the development of his eating disorder, and how we can help our young boys today deal with these pressures.

If you want to connect more with Mike, you can find him at @mikeystsyfit.

Cheers, and happy eating,

Jess

BONUS || Are EGGS good for you? Solve the great egg debate and my top 3 egg hacks to take them from good to EGG-xtraordinary! Oct 28, 2021

What is the story with eggs?

Are they good for you? What about their cholesterol? In today's episode we are settling the great egg debate once and for all!

And we won't stop there! I am sharing my top 3 egg HACKS. How to max out the nutrition content AND make them super delish!

Warning: Listening may cause a sudden urge to make breakfast.

Cheers and happy eating,

Jess

Please note this episode is not medical or mental health advice. All medical advice should be discussed and reviewed solely with your provider.

48 || Motivation Makeover!! Deconstructing Your Confirmation Bias and Rewiring Your Brain To Move Past Fear and Into Success! Oct 25, 2021

Here is your monthly Motivation Makeover!

I am so excited to have Kim Payne, LPCC back on the show today for our monthly motivation kick in the butt! Today she is breaking down confirmation bias and helping us UNSTUCK ourselves! We are talking all about how we are afraid of failure and success, which often keeps us paralyzed in negative thought patterns. We have lots of goodies in here for you so you can use that brain of yours for GOOD!

Keep up the hard work girls! Cheers, and happy eating,

Jess

47 || Can You Go To Happy Hour On Your Diet? A search for science and sustainability in popular diet trends Oct 18, 2021

Does your diet allow you to go to happy hour?!

What about enjoying your kid's birthday party?

Or weekend getaways with friends?

Today we are on a search for science and sustainability in popular diet trends.

A lot of the time, food is more than just fuel, it is a way to connect with friends, family, and yourself! It's important to take these things into consideration when establishing your own relationship with food.

In this episode I am covering a framework that you can use to evaluate whatever diet it is that's trending to decide if it's something you actually want to do.

I break down keto, intermittent fasting, detox and cleanses, and the vegan diet to see where they all fall on the sustainability spectrum. I also go over what actually happens to the body when we fall into yoyo dieting and how it may be more harmful to our health than carrying a few extra pounds.

Lots of science and fun nutrition facts coming your way!

For more in intermittent fasting be sure to check out this episode!

References:

(1) Golden, N. H., Schneider, M., & Wood, C. (2016). Preventing Obesity and Eating Disorders in Adolescents. Pediatrics, 138(3). doi:10.1542/peds.2016-1649

(2) The National Center on Addiction and Substance Abuse (CASA) at Columbia University. Food for Thought: Substance Abuse and Eating Disorders. The National Center on Addiction and Substance Abuse (CASA) Columbia University; New York: 2003

(3) Neumark-Sztainer, D. (2005). I’m, Like, SO Fat!. New York: Guilford

(4) Golden, N. H., Schneider, M., & Wood, C. (2016). Preventing Obesity and Eating Disorders in Adolescents. Pediatrics, 138(3). doi:10.1542/peds.2016-1649

(5) Grodstein, F., Levine, R., Spencer, T., Colditz, G. A., &Stampfer, M. J. (1996). Three-year follow-up of participants in a commercial weight loss program: Can you keep it off? Archives of Internal Medicine 156(12), 1302.

(6) Neumark-Sztainer D., Haines, J., Wall, M., & Eisenberg, M. ( 2007). Why does dieting predict weight gain in adolescents? Findings from project EAT-II: a 5-year longitudinal study. Journal of the American Dietetic Associatio, 107(3), 448-55

(7)Harvey K.L., Holcomb L. E., Kolwicz S. C. (2019). Ketogenic Diets and Exercise Performance. Nutrients. (11)2296.

(8) Mattson M.P., Longo V.D., Harvie M. Impact of intermittent fasting on health and disease process. Aging ResRev. 2017 10 (39) 46-58.

(9) Cho et al., 2016

(10) Sainsbury et al., 2018

(11) Rynders CA et al, 2019

(12) Dr. Stacy Sims “Roar: How to Match Food and Fitness to You Female Physiology for Optimum Performance, Great Health, and a Strong, Lean Body For Life.” (2016).

(13) Tantamango-Bartley Y, Jaceldo-Siegl K, Fan J, Fraser G. Vegetarian diets and the incidence of cancer in a low-risk population. Cancer Epidemiol Biomarkers Prev. 2013;22(2):286-294.

(14) Key TJ, Appleby PN, Crowe FL, Bradbury KE, Schmidt JA, Travis RC. Cancer in British vegetarians: updated analyses of 4998 incident cancers in a cohort of 32,491 meat eaters, 8612 fish eaters, 18,298 vegetarians, and 2246 vegans. Am J Clin Nutr. 2014;100(Supplement 1):378S-385S.

(15) Hokin BD, Butler T. Cyanocobalamin (vitamin B-12) status in Seventh-day Adventist ministers in Australia. Am J Clin Nutr. 1999;70(3 Suppl):576S-578S.

(16) Bardone-Cone AM, Fitzsimmons-Craft EE, Harney MB, et al. The inter-relationships between vegetarianism and eating disorders among females. J Acad Nutr Diet. 2012;112(8):1247–1252.

(17) Fuhrman J., Ferreri DM. Fueling the Vegetarian (Vegan) Athlete. Curr. Sports Med. Rep., Vol. 9, No. 4, pp. 233Y241

(18) “Detoxes” and “Cleanses” : What You Need to Know. (n.d.) Retrieved June 26, 2020 from https://www.nccih.nih.gov/health/detoxes-and-cleanses-what-you-need-to-know

(19) CPR Monthly: Examining Popular Detix Diets- Today’s Dietitians. (n.d.). Retrieved June 26, 2020, from https://www.todaysdietitian.com/newarchives/1016p52.shtml

(20) Publishing, H (n.d.) The dubious practice of detox. Retrieved June 26, 2020, from https://www.health.harvard.edu/staying-healthy/the-dubious-practice-of-detox

(21) Makkapati, S., D'Agati, V. D., & Balsam, L. (2018). "Green Smoothie Cleanse" Causing Acute Oxalate Nephropathy. American journal of kidney diseases : the official journal of the National Kidney Foundation, 71(2), 281–286. https://doi.org/10.1053/j.ajkd.2017.08.002

(22) Jane E. Getting, PA-C., James R. Gregoire, MD (2018). Oxalate Nephropathy Due to ‘juicing’: case report and review. The American Journal of Medicine.

(23) Seidelmann SB., Claggett B., Cheng S., Henglin M., Shah A., Steffen LM., Folsom AR., Rimm EB,. Willett WC., Solomon SD. Dietary carbohydrate intake and mortality: a prospective cohort study and meta- analysis. Lancet Pub Health. 2018; 3(9):e419-e428.

46 || Breaking Down Body Dysmorphia: 3 Ways To Beat Body Bullying And Feel Comfortable In Your Skin! Oct 11, 2021

Hey gorgeous!

Yes, YOU!

If that statement makes you scuff, you need to listen to this episode.

Today we are diving into what body dysmorphia is and some signs and symptoms to look out for to see if perhaps you might need to reach out for support. Body dysmorphia is all too common and effects not just women, but we are also seeing it in men too.

In this episode I am bringing you 3 tips to combat those negative body image thoughts. Learn how to acknowledge, diffuse, and rewrite those negative thoughts so you can quit wasting precious time hating on the very vessel that carries you through the day.

Huge shout out and thank you to my sweet client Jaclyn Castro for sharing her testimony on today’s episode. Be sure to check out her show Courageous Fit Female.

Cheers girls! And happy eating,

Jess

45 || Fall Food Favorites! Why Eating Seasonally is Awesome and My Favorite Ways To Do It! Oct 04, 2021

Fall weather is (finally) here!

The mornings are crisp and cozy and there is a good chance you are craving all the fall comfort foods and some hearty meals! Eating seasonally may seem like the basic, trendy thing to do— #pumpkineverything — but there are actually a lot of benefits to eating seasonally!

Shifting your menu with the season allows for food choices that are fresher, more flavorful, and often more nutrient dense than foods that are out of season. Foods that are picked and eaten in season are harvested at the peak of their nutrient density. It also shakes up your typical menu items and can stimulate new ideas for recipes and weekly meal preps. Not only does this spike new interests in the kitchen, it also increase the diversity of your intake which is stellar for your microbiome.

What is in season right now?

Apples

Beets

Carrots

Cauliflower

Citrus fruits

Green beans

Kale

Pumpkin

Winter Squash

Sweet Potatoes

Some notable nutrients in these seasonal treats are vitamin A and C.

Vitamin A— This micronutrient star can be found in carrots, kale, sweet potatoes, pumpkin, and winter squash. It is vital for healthy vision, reproduction, cellular communication and immune function.

Vitamin C — This micronutrient can be found in plenty in citrus fruits, cauliflower, sweet potatoes and parsnips. It is crucial for a strong immune system and plays a role in muscle damage repair and skin vitality. Specifically, Vitamin C is required for the biosynthesis of collagen, L-carnitine, and certain neurotransmitters. It is a powerful antioxidant and can even regenerate other antioxidants in the body including vitamin E!

My Number one favorite soup: Pumpkin Quinoa Chili

Here is the recipe for you!

1 diced onion and 3-4 garlic cloves sautéed in 2 tbsp avocado oil

2 cups pumpkin puree (make your own if you are feeling adventurous and looking for a super strong antioxidant punch)

2 cans kidney beans

2 cans black beans

2 cups pureed fresh tomatoes (blend in a food processor)

3 cups veggie broth

2 diced zucchini

1 cup quinoa (uncooked)

2.5 Tbsp chili powder

1 Tbsp cumin

1 tsp chipotle

Salt and pepper to taste

Bring to a boil, then cook on low for 25 minutes.

Cheers and happy (fall) eating!

Jess

44 || Motivation Makeover!! Building Mental Strength For A Healthier You with LPCC Kim Payne Sep 27, 2021

Have you been feeling like you’re in a rut and not sure how to get motivated again? Well today’s episode is for you!

Today we have the awesome Kimberly Payne! As a Licensed Professional Clinical Counselor she shares with us mental strength training theories, tactical tools and action items to get us motivated and moving!

Kim and I dive deep into the achievement motivation and self-determination theory and how these play such a huge role in our motivations and ability to start and maintain new healthy habits! We also talk about how to use your competitiveness to your advantage!

If you want to connect with Kim you can find her at kimpaynetherapy@gmail.com.

Cheers to a motivation makeover!

Jess

43 || Feeling kinda crappy? I was too! Health Inventory, Boundary Basics, and How I Recalibrated My Actions To My Values Sep 20, 2021

I'm gettin' a little personal this week...

and diving into how I’ve recently fallen into habits that weren’t supporting my goals (and more importantly my values) and what I did to get myself back on track!

I have been grinding so hard during the week that I felt like I needed to indulge and do all the "bad" things on the weekend, which lead me to the all-or-nothing waffling. Mix this with the weight of what is going on in the world now a days and I quickly found myself living in a state of physical (and emotional) exhaustion.

Staying here isn't an option!

Today's episode will help you realign your actions with your values. I dive into taking inventory of your health: What are you eating? Are you moving in a way that is enjoyable and sustainable? And are you making sleep a priority?

Secondly, we are talking all about boundaries…EEEK!!!!

Boundary setting is important to make space for new health habits – take a look at what is on your task list and see if it all aligns with your values. I bet there are a few things you can say "no" to in order to make more time for your top 5 values. If you need more help from the boundary babe I reference in the show, my business coach is the best in the biz! Find all info on Staff Gass on her website.

And remember, you don’t have to do this alone! Shoot me a message @jessbrownrd or jessbrownrd@gmail.com and we can work through this together!

Cheers and happy eating!

Jess

PS- ASK ME ANYTHING! Send me a question here and I will answer it live on the show!

42 || Do You Have A Healthy Relationship With Food? 3 Questions To Ask Yourself Now! Sep 13, 2021

How would you describe your relationship with food?

Stellar?

Destructive?

Balanced?

Productive?

Sour?

Chances are you have been in a bad relationship before, so you know the impact it can have on your life. This is just as, if not more so, true when it comes to your relationship with food. Only, you can't break up with food like you could your ex! Instead, we have to get acquainted and comfortable with food to create a lasting, empowering relationship with how we take care of our body.

In today's show I am breaking down 3 questions to ask yourself to determine how healthy (or not healthy) your relationship with food is.

Cheers, and happy eating!

Jess

41 || Does Eating A Hotdog REALLY Shave 36 Minutes Off Your Life? 6 Dietitians Break Down The Latest Nutrition Headline Trending On Social Sep 06, 2021

What’s up food friends!

"Eating A Hot Dog Could Shave 36 Minutes Off Your Life."

If you haven’t seen this headline yet, I am going to do you a solid and fill you in so you're ahead of the game. If you have seen it, I am so excited you are here because you need to be a fly on the wall and hear this conversation!

We are going to suck the fear right out of this headline and unpack it from a neRDy perspective.

This article was published in Nature Food and is entitled “Small targeted dietary changes can yield substantial gains for human and environmental health”. The major media and social media platforms have grabbed onto the most negative and fear based line and are using it to GET US!

NOT TODAY DIET CULTURE!

Tune into to hear all my favorite RDs unpack the latest headline trending on social. Find out more about all the fabulous RDs on today's show here. You will never eat a peanut butter and jelly sandwich the same after today's show.

Cheers, and happy eating!

Jess

40 || Habit Stack Your Life! Less Guilt, More (productive) Self Care and 5 Must Add Daily Habits with Emily Nichols Aug 30, 2021

Hey sister friends! Do you feel guilty for taking time for self care?

Today we talk about how to turn self-care into an everyday habit (sans the side of guilt)! Self-care isn't always having wine in the bathtub, it can be as simple as a walk around the block by yourself to recharge. Tune in to learn all about habit stacking and how you can easily implement new health promoting habits that actually stick and turn into lifestyle changes! Today my new friend and personal trainer, Emily Nichols, shares her fab 5 habits that are essential to making productive self-care a part of your everyday routine.

For more resources from Emily check out her website or connect with her on insta!

Cheers, and happy habit stacking!

Jess

39 || Perfectionism and All-or-Nothing Thinking Got You Stuck? How to Break Free and Crush Your Goals! Interview with Dr. Erica Castleberry, clinical Psychologist Aug 23, 2021

Perfectionism and all-or-nothing have you stuck in a state of paralysis??

Ladies today's episode is EVERYTHING! I am sitting down with clinical psychologist, therapist, and a personal friend of mine, Dr. Erica Castleberry. We are diving into an awesome conversation and about some of the major obstacles that present when it comes to healing our relationships with our bodies and moving towards healthy exercise:

PERFECTIONISM AND ALL-OR-NOTHING THINKING.

Shame and all-or-nothing thinking are traps that we all too often find ourselves in. Dr. Castleberry goes over the difference between shame and guilt, where they may stem from, and strategies to overcome the shame cycle. We also dive into all or nothing thinking and the paralysis or perfectionism burnout that comes with it. And of course we tie it all back to how you choose your meals and move your body.

Today's episode will no doubt help you identify where you might be stuck and give you some insight on how to get out and start (sustainably) crushing your goals.

Cheers sisters and happy thinking,

Jess

38 || Breakout of Your Breakfast Rut! A rubric for a balanced breakfast to boost your day and my go-to favs! Aug 16, 2021

Is breakfast the most important meal of the day?

What if you're intermittent fasting?

What nutrients are most important to include in breakfast?

What if I don’t have time?

Does coffee count as breakfast?? (Sorry... the answer is no on this one.)

In today's episode we are breaking it all down! I'm bringing you the research on these questions and unpacking the importance of the first meal of the day. I'll fill you ladies in on my easy, 3-step rubric to build a balanced, protein packed and nutrient loaded breakfast to gear you up for an awesome day and prevent you from grabbing fast food (again).

And to bring it all home, I am sharing my favorite go-to options that will fuel your morning AND get you out the door on time.

Grab a pen and paper! You are going to want to take note on this one!

Cheers and happy (breakfast) eating,

Jess

PS- If you are wanting more support on building menu options. Shoot me an email a jessbrownrd@gmail.com or head over to my website www.jessbrownrd.com.

BONUS || Protect Your Mental Space! How to close the door to goal sabotaging triggers. Aug 12, 2021

A bonus bit, an embarrassing story, and a quick tip for keeping your mental chatter positive!

Enjoy sisters!

Jess

37 || From Eating Disorder to Awesome: CEO and activist, Julie Allen's story of trauma to triumph and how she is actively fighting diet culture. Aug 09, 2021

From Eating Disorder to Awesome: Julie Allen's story of trauma, triumph, and how she came to be founder and CEO of an organizaion fighting diet culture and making women everywhere feel beautiful.

Julie Allen, an author and eating disorder awareness activist, is the CEO of Mary Rose NW Boutique and founder of the Mary Rose Foundation. Julie started Mary Rose NW Boutique because she recognized the need for a clothing shop that focused on body acceptance, self-love, and helping all bodies feel beautiful and confident in their clothes. With a portion of the proceeds going to the Mary Rose Foundation, the boutique won “Best Online Boutique in Oregon” in 2020. The three pillars of her boutique include sustainability, inclusion, and social justice. With a bachelor’s in psychology and a background in physical therapy, Julie truly understands how the mind affects the body and vice versa. She struggled with anorexia and bulimia for 15 years and as a result, made it her mission to empower people to love and embrace themselves wholeheartedly. The Mary Rose Foundation is a non-profit designed to help people who are struggling with the financial burden of eating disorder treatment and works on the prevention side as well with their educational outreach programs. Julie's message is simply one of strength, courage, self-compassion, and most of all, hope. In her downtime, she enjoys lifting weights, going for walks, unplugging, and focusing on her family.

To find out more about donating to the Mary Rose Foundation click here or follow her on Instagram.

To shop her incredible line (I already did after this interview!) head on over to her website or instagram.

You girls are going to LOVE this one!

Cheers and happy shopping,

Jess

36 || It took her 36 years to start living in her body. Pascale Duroseau's journey from binge eating disorder and body hate to health and body love. Aug 02, 2021

Nothing is more powerful than a testimony of triumph.

I am so grateful for today's episode featuring a childhood friend. The Pascale I knew in elementary school was fun loving, hilarious, and a ray of light. Over the years, our culture eclipsed so much of her beauty... telling her she wasn't enough. Living in a large, black body comes with many challenges in our thin, white body-obsessed culture. Pascale spent over 20 years struggling with binge eating disorder and feeling detached from her body because she believed something was wrong with it.

In today's episode we are getting a first hand glimpse at Pascale's journey, how she found herself at rock bottom, and then fought to overcome binge eating disorder. She made her way back to that beautiful, bright, elementary girl's spirit and learned to love herself again!

Be sure to connect with Pascale on IG @pascalegabrielle and let her know how amazing she is! I hope her story of triumph inspires yours.

Cheers and happy eating,

Jess

PS- As Pascale told me before this interview, her "favorite food is the f-word." ;) I am so grateful she was able to show up and be her authentic self on they show; however, this episode contains some explicit language and content so you may want to listen away from little ears. Enjoy!

BONUS || Weekend Peptalk, fun announcements, and FLASH SALE info! Jul 30, 2021

Just a little something extra for you ladies this week!

Cheers and happy (weekend) eating,

Jess

35 || Are You Supplement Savvy?? How to navigate the supplement isle and my top 3 favs in my supplement stack! Jul 26, 2021

Who else has been lost in the supplement isle????

🙋🏼‍♀️🙋🏻‍♀️🙋🏿‍♀️🙋🏾‍♀️🙋‍♀️

I am so stoked to dive into supplements with y'all today! We are constantly bombarded with lists of all the different supplements and their claims to fame. I want to take a step back and give you ladies a crash course on how to be supplement savvy!

On today's episode, I'm bringing you what you NEED to know in order to supplement responsibly.

Everyone of YOU is unique and requires a unique supplement stack based on lifestyle, nutritional holes, and goals. If you need help figuring out your ideal supplement stack, take advantage of my e-course that I have on sale though July ($50 off) or connect with me at jessbrownrd@gmail.com! I would love to walk with you on your food journey!

Cheers, and happy smart supplementing,

Jess

BONUS || Making Excuses vs. Giving Yourself Grace?! The Seasons of Health You Must Know to Re-balance Your Relationship With Food. Jul 22, 2021

A little bonus bump for ya'll this week!

Making Excuses vs. Giving Yourself Grace?! The Seasons of Health You Must Experience to Re-balance Your Relationship With Food.

Enjoy!

Jess

34 || Yo-yo dieting or bingeing? The golden ticket to STOPPING the madness and finding true change. Jul 19, 2021

The restrict then binge cycle is brutal!

It leaves you sad.

Disappointed.

And feeling like a failure.

It makes you want to buckle down, work harder, and focus more on diet and exercise.

What if I told you this is the wrong place to start?

Does working harder set you up to repeat old patterns?

Today I am rolling out the secret to stopping the madness!

Today's episode is brought to you by @heart.on.your.sleeve . Lauren makes amazing, custom ordered bracelets. AND GUESS WHAT!?!!? She is making values sets for you! DM her on insta and she will create you a gorgeous set. I had mine on as I recorded this episode for ya! Be sure to mention you heard about her on the FUEL HER AWESOME podcast and she will knock 10% off you final order.

For more details on beating that body bully, be sure to grab my e-book and check out my e-course. These are all the tools you need to keep that relationship balanced and feeling your healthiest self!

THIS MONTH ONLY, Fuel Her Awesome Food Foundations e-course if $50 OFF! Enter SUMMERSTEAL! at check out and be free to be awesome!

Cheers and happy eating,

Jess

33 || Where Do You Fall On The Body Image Spectrum? Body Bullying? Body Acceptance? Body Love? Interview with Registered Dietitian, Bryn Anthony on how to move closer to body love. Jul 12, 2021

You live in your body! It is time to get comfortable!

Where Do You Fall On The Body Image Spectrum?

Body Bullying? Body Tolerance? Body Acceptance? Body Love?????

Join me in the episode with registered dietitian, Bryn Anthony (formerly known as Bryn Smith), as we unpack this spectrum and dive into tactical tools to move into a better relationship with your body.

For more details on beating that body bully, be sure to grab my e-book and check out my e-course. These are all the tools you need to keep that relationship comfy and feeling your healthiest self!

THIS MONTH ONLY, Fuel Her Awesome Food Foundations e-course if $50 OFF! Enter SUMMERSTEAL! at check out and be free to be awesome!

Cheers and happy eating,

Jess

32 || FUEL YOUR WORKOUT: How to cycle sync your workouts! Interview with special guest Joelle Suess Jul 08, 2021

Continuing this series for all my bada** ladies out there 💪🏼

FUEL YOUR WORKOUT!

I am dropping ONE EPISODE A DAY for 4 days!!!

1) Fuel Your Workout: What to eat BEFORE- be sure to tune in to episode #29!

2) Fuel Your Workout: How to REFUEL- episode #30.

3) Fuel Your Workout: What to eat the other 23 hours of the day- episode #31.

AND TODAY 👏🏼👏🏼👏🏼 I have a special guest interview with Joelle Suess: How to sync your workouts with your cycle!

Joelle is next level awesome. Be sure to check out Joelle's podcast Feminine Fitness and her program! Connect with her on IG @JoelleSuess.

Don't forget THIS MONTH ONLY, Fuel Her Awesome Food Foundations e-course is $50 OFF! Enter SUMMERSTEAL! at check out and be free to be awesome!

Cheers sisters and happy fueling,

Jess

31 || FUEL YOUR WORKOUT: What and how to eat the other 23-hours of the day to feel your best and max out your workouts! Jul 07, 2021

Continuing this series for all my bada** ladies out there 💪🏼

FUEL YOUR WORKOUT!

I am dropping ONE EPISODE A DAY for 4 days!!!

1) Fuel Your Workout: What to eat BEFORE

2) Fuel Your Workout: What to eat AFTER

3) THIS WEEK!!!!! Fuel Your Workout: What to eat the other 23 hours of the day

In this episode, I am bringing you all the sports nutrition details on what to the other 23-hours of the day!

4) Stay turned tomorrow for a special guest interview Fuel Your Workout: How to sync your cycle with your workouts.

Cannot wait to hear how you all fuel your awesomeness in your workouts and take that nutrition to the next level.

Don't forget to check out my e-course Fuel Her Awesome Food Foundations. These are all the tools you need to keep your food and body relationship comfy and feeling your healthiest self!

THIS MONTH ONLY, Fuel Her Awesome Food Foundations e-course is $50 OFF! Enter SUMMERSTEAL! at check out and be free to be awesome!

Cheers sisters and happy fueling,

Jess

30 || FUEL YOUR WORKOUT: Why it is so important to refuel and what to eat post-workout. Jul 06, 2021

Continuing this series for all my bada** ladies out there:

FUEL YOUR WORKOUT!

I am dropping ONE EPISODE A DAY for 4 days!!!

1) Fuel Your Workout: What to eat BEFORE- be sure to tune in to episode #29!

2) Fuel Your Workout: What it is so important to refuel and what to eat post-workout

3) Fuel Your Workout: What to eat the other 23 hours of the day

4) Special guest interview Fuel Your Workout: How to sync your workouts with your cycle.

In this episode, I am bringing you all the sports nutrition details on what to AFTER you workout and why post-workout nutrition is ESSENTIAL!

Cannot wait to hear how you all fuel your awesomeness in the gym and take that nutrition to the next level.

Don't forget to check out my e-course Fuel Her Awesome Food Foundations. These are all the tools you need to keep your food and body relationship comfy and feeling your healthiest self!

THIS MONTH ONLY, Fuel Her Awesome Food Foundations e-course is $50 OFF! Enter SUMMERSTEAL! at check out and be free to be awesome!

Cheers sisters and happy fueling,

Jess

29 || FUEL YOUR WORKOUT: What to eat before you sweat to max out your workout and feel your best! Jul 05, 2021

I'm kicking off this month with a kick a** a series for you: FUEL YOUR WORKOUT!

I am dropping ONE EPISODE A DAY for the next 4 days!!!

1) Fuel Your Workout: What to eat BEFORE

2) Fuel Your Workout: What to eat AFTER

3) Fuel Your Workout: What to eat the other 23 hours of the day

4) And a special guest interview Fuel Your Workout: How to sync your cycle with your workouts.

In this episode, I am bringing you all the sports nutrition details on what to eat before you workout and why pre-workout nutrition is ESSENTIAL!

Cannot wait to hear how you all fuel your awesomeness in the gym and take that nutrition to the next level.

Don't forget to check out my e-course Fuel Her Awesome Food Foundations. These are all the tools you need to keep your food and body relationship comfy and feeling your healthiest self!

THIS MONTH ONLY, Fuel Her Awesome Food Foundations e-course is $50 OFF! Enter SUMMERSTEAL! at check out and be free to be awesome!

Cheers sisters and happy fueling,

Jess

28 || Doing all you can but still not healthy enough? 5 Myths you must challenge that keep you in the Wellness Culture Trap Jun 28, 2021

Do you find yourself doing everything you can, but you're still not healthy enough?

How would you even know if you were “healthy enough”? Would you be able to notice it and celebrate it?

Today I share my thoughts on something I like to the call The Wellness Trap!

When we embark on our health journey, we look for resources to support us and empower us but often times we find ourselves feeling beaten down and not good enough.

We all have this dream of what we think life would look like if we were healthier, you might know someone who is the picture of health but you're not quite sure how they do it, or maybe you follow someone on social media who looks like they’ve got it figured out but when they share knowledge it doesn’t quite line up with your own experience...

..and so you are left feeling like nothing you’re doing to make yourself healthier is enough.

In this episode I’m going to share with you the 5 myths WE MUST CHALLENGE that keep us stuck in this wellness trap! I'm bringing you all the knowledge so you can avoid these pitfalls and stick to feeling empowered and strong in your food journey!

AND 👉🏼👉🏼👉🏼 Don't forget to check out my e-course Fuel Her Awesome Food Foundations. These are all the tools you need to keep your food and body relationship comfy and feeling your healthiest self!

THIS MONTH ONLY, Fuel Her Awesome Food Foundations e-course if $50 OFF! Enter SUMMERSTEAL! at check out and be free to be awesome!

Cheers and happy eating!

Jess

BONUS || Welcome to neRD School! 36 of My Favorite Food and Body Facts for Empowered Eating Jun 24, 2021

Hey sister- It's my birthday!!!

Today I am celebrating my 36th trip around the sun and I am so deeply grateful for all of you who tune in and share your journey with me. This podcast is fuel for my fire and I feel so blessed to have a career I am this passionate about!

Because its my BIRTHDAY I wanted to do a little something special to thank all of YOU...

I am bringing you in on neRD world! (Get it?? Because I'm an RD and nerdy about nutrition!) I'm sharing 36 of my FAVORITE food and body facts that keep me excited about nutrition and motivated to take care of my body. These little nutrition nuggets excite me and I'm praying they amp you up and bless your day!

Cheers, happy birthday to me, and happy eating,

Jess

27 || I'm Eating Healthy, but I'm Still Not Losing Weight! How to stay focused on your goals and keep going when you don't see the results you want Jun 21, 2021

Happy Monday Ladies!

Do you ever feel discouraged because you've been eating healthy and hitting the gym, but you just can't seem to lose weight? You're not alone! In episode #27 we chat about what really might be going on inside your body and why you haven't been able to lose that 10 lb you so desperately want to!

I'm going over "Set-point theory" - is it really a thing? We also unpack and reflect on our own personal motivations and desires for weight loss. I'll walk you through some questions to ask yourself that will guide your decision making surrounding weight loss using your values as your North Star!

Join me in tossing out diet culture driven attachments to weight loss so we can continue to walk towards our healthiest self and take care of our bodies!

Cheers and happy eating!

Jess

26 II Still Trying to Shame Yourself Into Making Healthier Choices? Combating Negative Self-Talk to Create a Mental Posture for Behavior Change With Your Food and in the Gym! Jun 14, 2021

How many times a day do you beat yourself up in your head?

1, 2, ... 10?!?! Research shows that up to 80% of our thoughts about ourselves are negative.

ESH!!!! No wonder you are stuck and can't seem to get enough "will power" to hit those goals.

Combating negative self-talk can be difficult, especially when we have carved out these negative thought pathways for years. If you’re struggling to rewire your thoughts, girl, you’re not alone!

When we think negatively, our body has a physiologic response! We experience a spike in stress hormones that makes our muscles get weaker, increases our fat storage, interrupts our sleep which impacts hormones, disrupts our GI tract and decreases our ability to absorb micronutrients. Eek! Nobody wants this!

In this episode I go over some helpful strategies to carve out new positive thought pathways in your brain that will help you get out of the negative thought spirals so you can get back to goal crushing.

We are going to chat about the 5 types of negative self-talk and different ways to neutralize them to lower your stress and change your posture towards hitting those goals and becoming the best version of yourself.

Here is the AMAZING (free) resource by Byron Katie called "The Work" I reference in today's episode.

And if you are ready to transform your relationship with food... I have what you need! Be sure to check out my online e-course Food Foundations to join the hundreds of women who have discovered the sweet life without food and body obsession. You will find all the details in my 7-modules that will walk you to that food freedom... FOREVER!

Cheers and happy thinking!

Jess

25 || Protein With A Purpose! 3 things you must know about protein to become a protein princess! Jun 07, 2021

Today we dive into one of my favorite macros: PROTEIN!

Protein is an amazing nutrient that is absolutely essential to building and maintaining muscle strength. In today’s episode, I am breakin' down protein quality, quantity and timing.

Did you know as we age, our bodies start to utilize protein differently? I'm going to fill you ladies in on how we can keep reaching and exceeding our strength goals, even as we age.

Not all protein is created equally, and different types have different functions. I go over the difference between whey concentrate, whey isolate, casein, as well as pea and soy protein and give you the tools to navigate the protein supplement isle to best fit your personal needs. We even cover collagen protein. Is it the future of skin care or fad?

Give this episode a listen if you want the basics on how to become the most awesome protein princess!

Click here for my favorite gelatin shot for injury prevention.

Click here for shop my online dispensary for some my favorite protein powders!

If you are in need more support in reconstructing a healthy relationship with food I got you covered friend!

Step 1: Enroll in Fuel Her Awesome Food Foundations (e-book and fuel plan included!)

Step 2: Work with me 1:1- email me at jessbrownrd@gmail.com to get my coaching menu!

Step 3: Be free to be awesome. You always were, but now it is amplified!

Can’t wait to chat with you babes next time, until then… cheers and happy (protein) eating.

Jess

Resources:

1. Antonio J, Ellerbroek A, Evans C, Silver T, Peacock CA. High protein consumption in trained women: bad to the bone? J Int Soc Sports Nutr. 2018;15(1):6. doi:10.1186/s12970-018-0210-6 2. Hoffman JR, Falvo MJ. PROTEIN – WHICH IS BEST? :13. 3. Jäger R, Kerksick CM, Campbell BI, et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017;14(1):20. doi:10.1186/s12970-017-0177-8 4. Jhawar N, Wang JV, Saedi N. Oral collagen supplementation for skin aging: A fad or the future? J Cosmet Dermatol. 2020;19(4):910-912. doi:10.1111/jocd.13096 5. Santos C de S, Nascimento FEL. Isolated branched-chain amino acid intake and muscle protein synthesis in humans: a biochemical review. Einstein (São Paulo). 2019;17(3):eRB4898. doi:10.31744/einstein_journal/2019RB4898 6. Schoenfeld BJ, Aragon AA. How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. J Int Soc Sports Nutr. 2018;15(1):10. doi:10.1186/s12970-018-0215-1

24 || Dear Post-Eating Disorder Self: 4 truths that keep me grounded and growing in my health journey, even on the darker days. May 31, 2021

May is Mental Health Awareness Month and I don’t think there is a single one of us who hasn’t been impacted, either personally or with a loved one, by mental health disorders.

The majority of my career has been spent working in the mental health field and supporting those who have struggled with eating disorders and disordered eating. In light of this month, I am diving into food, recovery, and long term growth.

Over the past 15 years of living post-eating disorder and working directly in the field of eating disorder treatment, I've noticed a few truths that guide me back on my tough days. Believe me, the rough days still come and I know there will be more down the road. The difference is now I have a food foundation to stand on, I am deeply rooted in my values and I understand my personality a bit better (although I am always learning). This prevents me from resorting to my old, destructive behaviors. In this episode, I share a little insight into my journey and how I stay in recovery, even on the darker days. These stories are glimpses into my experience and I hope they inspire you along your way.

Grab a cup of coffee or lace up those tennis shoes- Fuel Her Awesome episode #24 is… well… awesome!

If you are in need more support in reconstructing a healthy relationship with food I got you covered friend!

Step 1: Enroll in Fuel Her Awesome Food Foundations (e-book and fuel plan included!)

Step 2: Work with me 1:1- email me at jessbrownrd@gmail.com to get my coaching menu!

Step 3: Be free to be awesome. You always were, but now it is amplified!

Can’t wait to chat with you babes next time, until then… cheers and happy eating.

Jess

Please note this episode is intended to inspire and support you. Any advice or information is based on personal experience and is not in any way intended to treat mental health disorders. By listening to this podcast you consent that you understand this episode is not provided to replace or treat any mental health disorder of any kind.

23 || Learning to Love Yourself through Health at Every Size, Challenging Fatphobia, and Self Advocacy. Interview with author, speaker, and ultimate awesome human: Jen McLellan May 24, 2021

It is time we rethink how we define and categorize health. Health doesn’t have a specific shape, size, or color.

In fact, health is not something we can see at all.

In this episode Jen McLellan, author, speaker, host of the Plus Mommy Podcast and awesome human, joins Fuel Her Awesome for an important and powerful conversation. This heart-to-heart is about her journey as she discovers she is STRONG, ENOUGH, and WORTHY… as she is (no weight loss required). We talk about health at every size, fat-phobia, healthy eating and exercising in a larger body, advocating for respectable care, and how we can all make the world a little better for people in different body shapes and sizes. Jen’s vulnerability is powerful as she shares her story and the obstacles she has worked so hard to overcome. She is an empowering voice for so many as she gives us insight into her experience. She opens a door for us to rethink our culture’s definition of health. You don’t want to miss this one friends!

Grab her book: My Plus Size Pregnancy Guide here!

Be sure to check out her podcast Plus Mommy Podcast and connect with her on Instagram for more resources!

Grab a cup of coffee sisters- Fuel Her Awesome episode #23 is… well… awesome!

And if you are in need more support in reconstructing a healthy relationship with food I got you covered friend...

Step 1: Enroll in Fuel Her Awesome Food Foundations (e-book and fuel plan included!)

Step 2: Work with me 1:1- email me at jessbrownrd@gmail.com to get my coaching menu!

Step 3: Be awesome. You always were, but now you are free to shine!

Can’t wait to chat with you babes next time, until then… cheers and happy eating.

22 || Three Steps to Kickstart Empowered Eating (even on your busiest days)! May 17, 2021

"I love the idea of empowered eating, but it seems so far away…”

I feel you sister!

Life is CRAZY, packed, and doesn’t seem to be slowing down anytime soon.

But the reality is we have to figure out a way to live at peace with food and stop the body war or we will end up sabotaging ourself in one way or another.

In this episode I’ve got 3 steps to get you started on your empowered eating journey TODAY. I'm sharing my top tips and tricks for tuning into your biofeedback (even on your craziest of days).

Because I don’t know about you, but I don’t always have the luxury of tuning into my hunger. Especially when I am in-between emails and clients, the kids need something, and then the dog just ate all the food on the counter… never a dull moment! The reality is my body’s needs fall lower on the priority list than I like to admit some days. This is why it is so worth your time to lay a food foundation for empowered eating systems that support your values.

Grab a cup of coffee sisters- Fuel Her Awesome episode #22 is… well… awesome!

And if you are in need of more support in reconstructing a healthy relationship with food I got you covered friend:

Step 1: Enroll in Fuel Her Awesome Food Foundations (e-book and fuel plan included!)

Step 2: Work with me 1:1- email me at jessbrownrd@gmail.com to get my coaching menu!

Step 3: Be free to be awesome. You always were, but now it is amplified!

Can’t wait to chat with you babes next time, until then… cheers and happy eating.

21 || Self Care and Intuitive Eating for Moms. How to move from surviving to thriving in your postpartum years. Interview with author and LMHC, Corinne Crossley. May 10, 2021

Food. Sleep. Connection.

The basics of self-care that… honestly, go out the window when we move into mama-hood.

Becoming a mom really threw a wrench in my self-care routine and I had to learn new and different ways of taking care of myself. Especially when it came to food and exercise. To all my mama’s out there, I am so excited for this interview with author and licensed mental health counselor, Corinne Crossley. Corinne recently launched her incredible book: “Self-Care for New Moms. Thriving through your postpartum year.” We talk about everything from intuitive eating as a new mom, the great formula vs. breastfeeding debate, perfectionism, to postpartum sex!

Corinne works in Massachusetts and via telehealth, specializing in working with those struggling with disordered eating and body hatred. She is the mom of two kids and she is crazy for yoga, baking, and reading a page and a half of a fluffy novel before falling asleep at 9:15pm. She hosts the podcast Mama Bites and you won’t want to wait another second to order her new book! Every mom and mom-to-be will glean so much from this interview and even more her book. Grab a cup of coffee sisters- today’s show is amazing!

And if you are in need of more support in reconstructing a healthy relationship with food, I got you covered friend! Here are your steps to food freedom:

Step 1: Enroll in Fuel Her Awesome Food Foundations

Step 2: Work with me 1:1- email me at jessbrownrd@gmail.com to get my coaching menu!

Step 3: Be awesome.

Can’t wait to chat with you babes next time, until then… cheers and happy eating!

20 || Scale support or scale sabotage? 3 considerations to restructure your relationship with the scale and stay away from the shame game. May 03, 2021

“I love what I weigh.”

-said no woman ever after getting off the scale

A woman’s relationship with the scale is complicated. We feel like we need the scale so we keep it. We hate the scale and yet we keep going back to it.

Today’s episode is all about neutralizing our relationship with the scale and coming up with a method to interact with the scale without playing the shame game.

The only scale I recommend for clients to keep in their home is a ClearStep scale.

ClearStep is the first HIPAA compliant numberless scale that allows you to get the support you need in the way that you want! No more blind weigh-ins, no more relying on others to capture measurements, no more numbers, no more anxiety!! ClearStep is a scale you step on and no numbers or weight feedback is ever shown or accessible to users of the scale. Your numbers are sent directly to your clinician where he/she can view and discuss with you as clinically needed. Say WHAT?!?!?!

My clients can feel secure that they are always connected to their treatment team.

For my dietitian and health coaching friends out there... Telehealth is here to stay and ClearStep is a great way to grow your practice from anywhere while providing the same level of care with this HIPAA secure weight monitoring scale. For those of you interested in offering this to your clients visit ClearStep and enter the code JESSBROWNRD at checkout to get $5 off your one time registration fee that covers your use of this app for an unlimited number of clients! I am so excited for the doors ClearStep opens up for me as a clinician, and for all of my clients!

And for those of you who need more support in reconstructing a healthy relationship with food, here are the steps to food freedom:

Step 1: Enroll in Fuel Her Awesome Food Foundations

Step 2: Work with me 1:1- email me at jessbrownrd@gmail.com to get my coaching menu!

Step 3: Be awesome.

Can’t wait to chat with you babes next time. Until then… cheers and happy eating!

19 || Does Intuitive Eating Work? How and why laying an empowered eating food foundation is your ticket to food freedom forever! Apr 26, 2021

Intuitive Eating: Does it work and how do I do it??

Today's episode is EVERYTHING! What is intuitive eating, does it work, and how do I do it? This one is a must listen for every single woman. It is time to make peace with food once and for all!

Because who else is tired of feeling like this when they hear nutrition info?

It is time to get off the diet hamster wheel and lay a food foundation for empowered eating. And this episode is just the beginning. I am SO PUMPED to have a step by step road map to get you there...

Fuel Her Awesome Food Foundations is here!!!

YOUR THANK YOU GIFT: As a little thank you to all who have been listening... enter "fuelmyawesome10!" at checkout to save 10% on your one time purchase! HURRY!!!! This offer is ONLY available until April 30th!

All the details can be found here.

Cheers and happy eating friends,

18 || Do you actually NEED to lose weight? Apr 19, 2021

Sure… most everyone wants to lose weight… but do you need to.

We have debunked the diets, now it's time to debunk this question! What to ask yourself and how to evaluate if you really, in fact, NEED to lose weight.

While many of us feel uncomfortable in our body, is weight loss the answer? And if it is, is weight loss something we are prepared to approach from a curious, balanced perspective?

Can't wait to dive in with you on this one! Cheers and happy eating friends!

Jess

BONUS EPISODE || Beauty Redefined... by a 5-year-old. Your inner little girl NEEDS to hear this! How to realign your definition of beauty with what really matters. Apr 15, 2021

When you looked in the mirror this morning did you say:

"Good morning gorgeous!"

If you didn't say something remotely close to that...

You NEED to hear this episode!

I asked my 5-year old niece what she thinks makes a woman beautiful and her answer brought me to tears. She lays out the truth we all need to be reminded of and I cannot wait for you to be uplifted by her wisdom.

Tune in to today's BONUS episode and I know you will walk a little taller knowing YOU ARE BEAUTIFUL. AS YOU ARE! No weight loss, or fitness gains required.

Cheers to all you beautiful souls!

Jess

17 || DIET DEBUNKING SERIES: Is Clean Eating the Thing You Need To Be Doing? Apr 12, 2021

👏🏼👏🏼DEBUNKING DIET SERIES👏🏼👏🏼 continues…

Is Clean Eating THE Thing You Need To Be Doing?

What is clean eating?

Paelo? Whole 30? No processed food? No sugar… or is it all orthorexia?

I am SO stoked to be continuing this Diet Debunking series! We are sorting through the mainstream nutrition trends and creating empowered eaters one episode at a time.

Let me know what ya think. ♥️

Cheers and happy eating.

Jess

16 || Empowered Eating Client Tells ALL Apr 05, 2021

Empowered Eating Client Shares ALL!

Do you feel like it is impossible to make peace with food??

Have you ever felt nervous about how a changed relationship with food could impact your life?

So did Kaitlin...

This episode is for anyone who has ever considered going on an intuitive eating journey, but isn’t quite sure what it will bring. One of my long time clients joins the show with a real, raw conversation about her journey from obsessed to empowered eating.

She is catching me up on how food freedom has enlightened her. We cover social media, boundaries, therapy... all while her little one loves on her in the background (#pandemiclife).

Kaitlin tells us what empowered her to ditch body bullying to FINALLY be the MOM, WIFE, and (now) ARTIST that she always wanted to be!

Tune in to be a fly on the wall in this tell all interview!!!!

And if you want a step-by-step resource on how to move toward the same empowered eating, check out my 10-step e-book Beat Body Bullying.

Can’t wait to chat with you babes next time, until then…

Cheers and happy eating.

Jess

15 || DEBUNKING DIET SERIES: Should I Keto or Veto? Mar 29, 2021

👏🏼👏🏼DEBUNKING DIET SERIES👏🏼👏🏼 continues…

Keto or veto?

Does keto live up to the promises? Is it worth it? What does the science say?

I am SO stoked to be bringing you ladies a series every other week!

Check out the Intermittent fasting or fraud episode here.

More to come your way…

Paelo, Whole 30, Clean Eating or orthorexia?

Does intuitive eating really work?

Ladies I am loving the stories you are sharing with me on social media about how the Fuel Her Awesome Podcast has empowered your journey. If you are in search of more support email me at jessbrownrd@gmail.com for details! Space is limited. And if you want a step-by-step resource on how to move toward empowered eating, check out my 10-step e-book Beat Body Bullying.

If you found today’s episode helpful, please take a minute to head over to iTunes and subscribe to the Fuel Her Awesome Podcast and leave a review! Ladies, can you imagine how amazing our world would be if women everywhere were free from diet culture and misguided nutrition advice? We could quit stressing about diets and cellulite, and finally have the ability to step into our full potential? (WOW!)

Can’t wait to chat with you babes next time, until then…

Cheers and happy eating.

Jess

14 || So You've Gained Weight: Why You Shouldn’t Give Up on Intuitive Eating and How To Stay Focused On Your Goals. Mar 22, 2021

I weigh 20 pounds more than I did pre-kid. Want to know why I am 100% OK with it!?!?!

Tune into today’s episode: Food Freedom and Intuitive Eating not giving you the results you expected? Why you shouldn’t give up and how to stay focused on the goals that matter.

Life is way too short and way too busy to count macros forever. Which is why I snuck in a Monday morning pep-talk for all you food freedom fighters out there!

Don’t forget to tune in next week as the 👏🏼👏🏼DEBUNKING DIET SERIES👏🏼👏🏼 continues…

Check out the Intermittent fasting or fraud episode here.

Keto or veto? — TUNE IN NEXT WEEK!

And much more to come your way every other week as the Debunking Diet Series continues…

Paelo, Whole 30, Clean Eating or orthorexia?

Does intuitive eating really work?

Ladies I am loving the stories you are sharing with me on social media about how the Fuel Her Awesome Podcast has empowered your journey. If you are in search of more support email me at jessbrownrd@gmail.com for details! Space is limited. And if you want a step-by-step resource on how to move toward empowered eating, check out my 10-step e-book Beat Body Bullying.

If you found today’s episode helpful, please take a minute to head over to iTunes and subscribe to the Fuel Her Awesome Podcast and leave a review! Ladies, can you imagine how amazing our world would be if women everywhere were free from diet culture and misguided nutrition advice? We could quit stressing about diets and cellulite, and finally have the ability to step into our full potential? (WOW!)

Can’t wait to chat with you babes next time, until then…

Cheers and happy eating.

Jess

13 || DEBUNKING DIET SERIES: Intermittent Fasting or Fraud? Mar 15, 2021

👏🏼👏🏼DEBUNKING DIET SERIES👏🏼👏🏼

Intermittent fasting or fraud?

Keto or veto?

Paleo, Whole 30, Clean Eating or neurotic eating?

Does Intuitive Eating really work?

I am SO stoked to be sprinkling in a four part diet debunking series every other week for the next few weeks!

THIS WEEK: Intermittent Fasting? Or Fraud?

Is intermittent fasting the thing we all need to be doing? Or is it another fad diet fraud?

Girl! I get this question on the daily. All the headline and social media hype got to me too and I gave it a try… But does it really work? Is it necessary? Helpful? Is it right for YOU?

The answer I have for you today isn’t a black or white answer… rather it’s a conversation.

In today’s episode I am spelling it all out for you: the stories, the research, the risks, the potential benefits, and a few questions for you to ask yourself to help you navigate all this information for YOU!

Ladies I am loving the stories you are sharing with me on social media about how the Fuel Her Awesome Podcast has empowered your journey. If you are in search of more support email me at jessbrownrd@gmail.com for details! Space is limited. And if you want a step-by-step resource on how to move toward empowered eating, check out my 10-step e-book Beat Body Bullying.

If you found today’s episode helpful, please take a minute to head over to iTunes and subscribe to the Fuel Her Awesome Podcast and leave a review! Ladies, can you imagine how amazing our world would be if women everywhere were free from diet culture and misguided nutrition advice? We could quit stressing about diets and cellulite, and finally have the ability to step into our full potential? (WOW!)

Can’t wait to chat with you babes next time, until then…

Cheers and happy eating.

Jess

12 || PART TWO- Instilling Healthy Habits In Our Kids (AND Helping Them LOVE The Skin They’re In!) Mar 08, 2021

This is PART TWO of a two part series I am bringing you babes on how to empower the next generation to trust and feel good in their bodies, WHILE building healthy habits.

Today’s episode is all about the dietary foundation our daughters, nieces, mentees, and maybe even ourselves NEED to maintain a healthy balance with food AND to stay out of the diet trap!

I reference a couple of awesome articles that can be found here and here. I’ve got 2 tips coming at ya on empowering the next generation to build these healthy habits as early as age 2!

And for you ladies out there who were not given this grace-based approach to food and body, I want to give you an audio hug and I have a little something in here for you too.

Ladies I am loving the stories you are sharing with me on social media about how the Fuel Her Awesome Podcast has empowered your journey. If you are in search of more support email me at jessbrownrd@gmail.com for details! Space is limited. And if you want a step-by-step resource on how to move toward empowered eating, check out my 10-step e-book Beat Body Bullying.

If you found today’s episode helpful, please take a minute to head over to iTunes and subscribe to the Fuel Her Awesome Podcast and leave a review! Ladies, can you imagine how amazing our world would be if women everywhere were free from diet culture and misguided nutrition advice? We could quit stressing about diets and cellulite, and finally have the ability to step into our full potential? (WOW!)

Can’t wait to chat with you babes next time, until then…

Cheers and happy eating,

Jess

11 || PART ONE: Body Empowerment and Instilling Healthy Habits In Our Kids (AND Helping Them Love the Skin They’re In!) Mar 01, 2021

Instilling healthy habits in our kids and helping them LOVE the skin they’re in! Who doesn't want that!

This is PART ONE of a two part series I am bringing you babes on how to empower the next generation to trust and feel good in their bodies and create habits that build their healthiest self.

Today’s episode is all about the mental foundation our daughters, nieces, mentees, and maybe even ourselves need and deserve.

I'm brining you 3 tips on empowering the next generation to live comfortably in their own bodies AND a special GUEST APPEARANCE from one of the greatest humans on earth.

OK, OK... I know I am biased because the guest is my baby boy… but it is pretty, stinking cute.

Ladies I am loving the stories you are sharing with me on social media about how the Fuel Her Awesome Podcast has empowered your journey. If you are in search of more support email me at jessbrownrd@gmail.com for details! Space is limited. And if you want a step-by-step resource on how to move toward empowered eating, check out my 10-step e-book Beat Body Bullying.

If you found today’s episode helpful, please take a minute to head over to iTunes and subscribe to the Fuel Her Awesome Podcast and leave a review! Ladies, can you imagine how amazing our world would be if women everywhere were free from diet culture and misguided nutrition advice? We could quit stressing about diets and cellulite, and finally have the ability to step into our full potential? (WOW!)

Can’t wait to chat with you babes next time, until then…

Cheers and happy eating.

Jess

10 || Do you exercise on purpose? Spoiler! You're an ATHLETE! How to know if you are eating enough interview with Dr. Rebecca Dutton Feb 22, 2021

Do you exercise on purpose? Spoiler… if you do then you are considered an ATHLETE!!!

And as athletes, it is so important that we are fueling our bodies with enough food to support our activity and the other 23 hours of the day.

It is estimated that 43% of women don’t fuel enough and get kicked into something called relative energy deficiency syndrome (RED-S).

Today I have the pleasure of interviewing Sports Medicine Specialist Dr. Rebecca Dutton. We talk about how to know if you are eating enough for your exercise routine and what can happen if you don’t.

Whether you are an athlete, a parent of an athlete, or thinking about starting to move your body more… you don’t want to miss this one!

Also I am SUPER EXCITED that today’s episode is sponsored by Ride Concepts. Ride Concepts is a company that is more than just footwear and apparel for athletes, it is a lifestyle. The first time I got my hands on a pair of RC biking shoes I didn’t know whether I wanted to hop on my bike or take them to the brewery. These shoes are functional and super cute! Ride Concepts has graciously offered to GIVE AWAY a pair of their Livewire shoes. These are specifically to the shape of a woman’s foot and style. Check out my IG this week @jessbrownrd to see how you can enter to win your free pair of Livewire RC kicks!

Ladies I am loving the stories you are sharing with me on social media about how the Fuel Her Awesome Podcast has empowered your journey. If you are in search of more support email me at jessbrownrd@gmail.com for details! Space is limited. And if you want a step-by-step resource on how to move toward empowered eating, check out my 10-step e-book Beat Body Bullying.

If you found today’s episode helpful, please take a minute to head over to iTunes and subscribe to the Fuel Her Awesome Podcast and leave a review! Ladies, can you imagine how amazing our world would be if women everywhere were free from diet culture and misguided nutrition advice? We could quit stressing about diets and cellulite, and finally have the ability to step into our full potential? (WOW!)

Can’t wait to chat with you babes next time, until then…

Cheers and happy eating.

Jess

9 || Three Steps to Making Health Changes and Upping Your Fitness Game WITHOUT Falling Back Into Diet Culture Feb 15, 2021

Are you wanting to up your fitness game or take your diet to the NEXT LEVEL, but feel uncertain how to do so without going back to diet culture mentality?

You are NOT alone!

I’ve been there… and so many of my clients are there now! Tune into today’s episode for 3 steps to move toward your healthiest self WITHOUT going back to the obsessive, unhealthy dieting mentality. Because who wants to go back there… NOT ME! EVER! Life is too short to go back to trying to hate your body into being healthy. It can feel tricky to move forward with health changes when you have a history of dieting, but it can be done!

Today we talk all about how to take inventory of your motivators and how to realign your health wish list with your values to finally REACH THOSE GOALS! Woot woot!

Friends, I want you to live comfortably in your body and it starts with defining what that looks like on your own terms… not your former diet culture rubric.

Here is the values assessment I referenced! Enjoy!

Ladies I am loving the stories you are sharing with me on social media about how the Fuel Her Awesome Podcast has empowered your journey. If you are in search of more support I am so excited to have ONE MORE virtual coaching spot open for the month of February. Email me at jessbrownrd@gmail.com for details! And if you want a step-by-step resource on how to move toward empowered eating, check out my 10-step e-book Beat Body Bullying.

If you found today’s episode helpful, please take a minute to head over to iTunes and subscribe to the Fuel Her Awesome Podcast and leave a review! Ladies, can you imagine how amazing our world would be if women everywhere were free from diet culture and misguided nutrition advice? We could quit stressing about diets and cellulite, and finally have the ability to step into our full potential? (WOW!)

Can’t wait to chat with you babes next time, until then…

Cheers and happy eating.

Jess

8 || Free Yourself From The Scale PART TWO Feb 08, 2021

Wondering if you can be free of the scale for good???

My second episode “Free Yourself from the Scale” was an interview with a client. It has been 30-days since I challenged her to put the scale away and focus on her journey instead of that number. Today’s episode is her 30-day follow up!!!

I am so excited to share this session with you and I cannot wait for you to hear how it went for her because I have a feeling you will relate!

Ladies I am loving the stories you are sharing with me on social media about how the Fuel Her Awesome Podcast has empowered your journey. If you are in search of more support I am so excited to have ONE MORE virtual coaching spot open for the month of February. Email me at jessbrownrd@gmail.com and I will send you my coaching menu or check out "work with me" at jessbrownrd.com.

If you found today’s episode helpful, please take a minute to head over to iTunes and subscribe to the Fuel Her Awesome Podcast and leave a review! Ladies, can you imagine how amazing our world would be if women everywhere were free from diet culture and misguided nutrition advice? We could quit stressing about diets and cellulite, and finally have the ability to step into our full potential? (WOW!)

Can’t wait to chat with you babes next time, until then…

Cheers and happy eating.

Jess

7 || Dieting or Anti-diet? The details on Health at Every Size, Body Acceptance, and Owning Your Food Journey Jan 31, 2021

Can I intuitively eat and reach my goals?

Is it possible to accept my body and want it to change at the same time?

What is “Health at Every Size” and what does it mean to me?

Do you have to choose between dieting and fighting diet culture?

So many questions and I am answering all of them today! Including: In and Out Burger at 10:30AM? YEP! How and why a balance of structure and flexibility is your recipe for food freedom!

Ladies I am loving all the stories you are sharing with me and on social media about how the Fuel Her Awesome Podcast has empowered your journey. To thank you all I have a couple of announcements:

1) I am taking on TWO virtual coaching clients in February. Email me at jessbrownrd@gmail.com for details. I would be so honored to mentor you on your food freedom journey!

2) I am extending the 20% off ONE MORE WEEK! If you want more on overcoming body image and finally making peace with food and exercise… my 10-step e-book, Beat Body Bullying, is a great place to start! Use the code “lovemybody20” and you will get 20% off. This is a MUST before you make any changes to your food or exercise routine. You gotta lay that body love foundation if you want to break the cycle and find food freedom forever! Sale ends February 6th!

If you found today’s episode helpful, please take a minute to head over to iTunes and subscribe to the Fuel Her Awesome Podcast and leave a review! Ladies, can you imagine how amazing our world would be if women everywhere were free from diet culture and misguided nutrition advice? We could quit stressing about diets and cellulite, and finally have the ability to step into our full potential? (WOW!)

Can’t wait to chat with you babes next time, until then…

Cheers and happy eating.

Jess

6 || Is anxiety impacting your appetite? Biological solutions you need to know now! Jan 26, 2021

I talk a lot about intuitive eating, but what are you supposed to do when things like… you know… a pandemic hit... and anxiety impacts your appetite?

Anxiety influences your GI track in a specific way that can lead to under or overeating. Join me today to talk nutrition deets on how to biologically set your body up to better manage anxiety. I even included some research references at the end of the show notes for you neRDs out there.

Ladies if you are loving this podcast I am so excited to announce I am opening up TWO client spots in February. If you are searching for food freedom and want more support, I would LOVE to walk this journey with you. Email me at jessbrownrd@gmail.com and I will send you the details!

If you found today’s episode helpful, please take a minute to head over to iTunes and subscribe to the Fuel Her Awesome Podcast and leave a review! Ladies, can you imagine how amazing our world would be if women everywhere were free from diet culture and misguided nutrition advice? We could quit stressing about diets and cellulite, and finally have the ability to step into our full potential? (WOW!)

If you want more on overcoming body image and finally making peace with food and exercise… my 10-step e-book, Beat Body Bullying, is a great place to start! Use the code “lovemybody20” and you will get 20% off through the end of January.

Can’t wait to chat with you babes next time, until then…

Cheers and happy eating.

Jess

Anxiety and Appetite References:

1. Andrew M. Taylor & Hannah D. Holscher (2020) A review of dietary and microbial connections to depression, anxiety, and stress, Nutritional Neuroscience, 23:3, 237-250, DOI: 10.1080/1028415X.2018.1493808

2. Boyle NB, Lawton C, Dye L. The Effects of Magnesium Supplementation on Subjective Anxiety and Stress—A Systematic Review. Nutrients. 2017; 9(5):429.

3. Anxiety, Depression, and the Microbiome: A Role for Gut Peptides

Gilliard Lach, Harriet Schellekens, Timothy G. Dinan, John F. Cryan

Neurotherapeutics. 2018 Jan; 15(1): 36–59. Published online 2017 Nov 13. doi: 10.1007/s13311-017-0585-0

4. Polloni, L, Muraro, A. Anxiety and food allergy: A review of the last two decades. Clin Exp Allergy. 2020; 50: 420– 441. https://doi-org.libproxy.unm.edu/10.1111/cea.13548

5 || Why You Need to Break the Diet Cycle and Join the Empowered Eating Club Jan 19, 2021

If you enjoy feeling bad about what you eat and don’t want to feel healthy and empowered… this episode ISN'T for you. 😝

Bryn Smith, AMAZING Registered Dietitian and my good friend, joins me today as we dive into our treatment model for walking our clients toward EMPOWERED eating.

Empowered eating is letting go of the misguided nutrition advice that probably doesn’t apply to you anyways, and learning to eat in alignment with your values. After today, you won’t want to reach for another diet ever again!

If you haven’t already, don’t forget to grab my guide to Debunking Diet Culture AND get early access to my weekly podcasts and updates on all my latest content. Sign up for the newsletter here!

If you found today’s episode helpful, please take a minute to head over to iTunes and subscribe to the Fuel Her Awesome Podcast and leave a review! Ladies, can you imagine how amazing our world would be if women everywhere were free from diet culture and misguided nutrition advice? We could quit stressing about diets and cellulite, and finally have the ability to step into our full potential? (WOW!)

If you want more on overcoming body image and finally making peace with food and exercise… my 10-step e-book, Beat Body Bullying, is a great place to start! Use the code “lovemybody20” and you will get 20% off through the end of January.

Can’t wait to chat with you babes next time, until then…

Cheers and happy eating.

Jess

4 || Make Peace With Your Plate: 3 Steps to Food Freedom Jan 12, 2021

Are you ready to make peace with your plate?

You tried all the diets.

You are thinking about , but aren’t quite sure…

All you know is that you want a change. One that lasts.

Instead of starting a diet that tells you what you can’t do, what if instead you focused on what you CAN do?!? Today I cover 3 steps in starting your food freedom, body love journey and how you can work toward a relationship with food that is sustainable AND empowering. I’ll give you all the details on 3 principals of intuitive eating, how to implement them, and just how powerful they can be in reaching your goals.

If you haven’t already, don’t forget to grab my guide to Debunking Diet Culture AND get early access to my weekly podcasts and updates on all my latest content. Sign up for the newsletter here!

If you found today’s episode helpful, please take a minute to head over to iTunes and subscribe to the Fuel Her Awesome Podcast and leave a review! Ladies, can you imagine how amazing our world would be if women everywhere were free from diet culture and misguided nutrition advice? We could quit stressing about diets and cellulite, and finally have the ability to step into our full potential? (WOW!)

If you want more on overcoming body image and finally making peace with food and exercise… my 10-step e-book, Beat Body Bullying, is a great place to start! Use the code “lovemybody20” and you will get 20% off through the end of January.

Can’t wait to chat with you babes next time, until then…

Cheers and happy eating.

Jess

3 || Why Diets NEVER Work! The Science Behind Diets and the Secrets to Working With Your Body Jan 07, 2021

95% of all dieters will regain their lost weight in 1-5 years. Is it due to lack of willpower? Is it because we get lazy? Or is it something more…

On today’s episode I dive into what happens when your body goes on a diet. The calorie deficit is a catalyst for metabolic problems and a bad mood...

Slower metabolism.

Hormone imbalance.

Even anxiety.

Before you say yes to the next diet, tune in to find out the science behind diets and a better way to work with your body. For more on the medical side of starvation, check out this youtube video by Dr. Leanne Barron.

Are you also looking to find this food freedom? Grab my guide to Debunking Diet Culture AND get early access to my weekly podcasts and updates on all my latest content. Sign up for the newsletter here!

If you found today’s episode helpful, please take a minute to head over to iTunes and subscribe to the Fuel Her Awesome Podcast and leave a review! Ladies, can you imagine how amazing our world would be if women everywhere were free from diet culture and misguided nutrition advice? We could quit stressing about diets and cellulite, and finally have the ability to step into our full potential? (WOW!)

If you want more on overcoming body image and finally making peace with food and exercise… my 10-step e-book, Beat Body Bullying, is a great place to start! Use the code “lovemybody20” and you will get 20% off through the end of January.

Can’t wait to chat with you babes next time, until then…

Cheers and happy eating.

Jess

Resources:

Grodstein, F., Levine, R., Spencer, T., Colditz, G. A., &Stampfer, M. J. (1996). Three-year follow-up of participants in a commercial weight loss program: Can you keep it off? Archives of Internal Medicine 156(12), 1302.

Neumark-Sztainer D., Haines, J., Wall, M., & Eisenberg, M. ( 2007). Why does dieting predict weight gain in adolescents? Findings from project EAT-II: a 5-year longitudinal study. Journal of the American Dietetic Association, 107(3), 448-55

2 || Free Yourself From the Scale- LIVE COACHING with a Busy Work From Home Mom Jan 02, 2021

Does the scale have the ability to make or break your day? Are you finding yourself hating it even more after the holiday season? In today’s episode, I am sharing a live session with a client who is ridding the holiday weight gain wave and learning to let go of the scale. After seeing her weight jump up 7 pounds in two weeks, I walk her though combatting the initial freakout and staying focused on finding food freedom.

Are you also looking to find this food freedom? Grab my guide to Debunking Diet Culture AND get early access to my weekly podcasts and updates on all my latest content. Sign up for the newsletter here!

If you found today’s episode helpful, please take a minute to head over to iTunes and subscribe to the Fuel Her Awesome Podcast and leave a review! Ladies, can you imagine how amazing our world would be if women everywhere were free from diet culture and misguided nutrition advice? We could quit stressing about diets and cellulite, and finally have the ability to step into our full potential? (WOW!)

If you want more on overcoming body image and finally making peace with food and exercise… my 10-step e-book, Beat Body Bullying, is a great place to start! Use the code “lovemybody20” and you will get 20% off through the end of January.

Can’t wait to chat with you babes next time, until then…

Cheers and happy eating.

Jess

1 || How I went from an eating disorder and dieting to food freedom and loving my body. Jan 02, 2021

As y’all know, I am SUPER passionate about living your best, healthiest life. I’m at the gym as often as I can be. I chow down on nutrient dense grub and yet… I still live life! I enjoy rest days, vacations, happy hours with friends, and donuts every Thursday. I live my life in this balance of both discipline and permission, fueled by yummy food and faith. Today’s episode is the journey that got me here.

Are you also looking to find this food freedom? Grab my guide to Debunking Diet Culture AND get early access to my weekly podcasts and updates on all my latest content. Get your freebie at jessbrownrd.com.

If you found today’s episode helpful, please take a minute to head over to iTunes and subscribe to the Fuel Her Awesome Podcast and leave a review! Ladies, can you imagine how amazing our world would be if women everywhere were free from diet culture and misguided nutrition advice? We could quit stressing about diets and cellulite, and finally have the ability to step into our full potential? (WOW!)

If you want more on overcoming body image and finally making peace with food and exercise… my 10-step e-book, Beat Body Bullying, is a great place to start! Use the code “lovemybody20” and you will get 20% off through the end of January.

Can’t wait to chat with you babes next time, until then… Cheers and happy eating.

Jess

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