Fuel Her Awesome — Mental Health, Aging, Nutrition & Healing Your Relationship With Food: gut-brain connection, emotional eating, women’s hormone health, food freedom, empowered eating - TopPodcast.com

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Fuel Her Awesome — Mental Health, Aging, Nutrition & Healing Your Relationship With Food: gut-brain connection, emotional eating, women’s hormone health, food freedom, empowered eating — Health & Fitness
Fuel Her Awesome — Mental Health, Aging, Nutrition & Healing Your Relationship With Food: gut-brain connection, emotional eating, women’s hormone health, food freedom, empowered eating

Most women don’t have a nutrition problem. They have a relationship problem — with food, with their bodies, and with themselves. And until someone addresses that, no meal plan is going to stick.

Welcome to Fuel Her Awesome — the podcast where mental health and nutrition finally meet. I’m Jess Brown, registered dietitian, certified eating disorder consultant, certified sports dietitian and your guide to understanding why you eat the way you do — and how to change it without shame, restriction, or starting over.

Each episode goes beyond the food to explore the root causes most providers miss: the gut-brain connection driving your mood, the stress hormones shaping your cravings, the nutrient gaps nobody tested for — and what you can actually do about it. Science-backed, judgment-free, and built for the woman who is done treating symptoms and ready to heal the root.

This isn’t another wellness podcast. It’s the one that finally connects the dots.

Subscribe for weekly episodes on:

→ The gut-brain axis and how your microbiome affects your mental health

→ How cortisol, blood sugar, and stress hormones drive your eating behavior

→ The nutrient depletions linked to depression, anxiety, and ADHD that nobody tested for

→ What your body is actually communicating — and how to listen

→ Science that’s real, actionable, and completely judgment-free

You’re not broken. You’re just missing the full picture. Let’s build it together.

Copyright: © JESSIKA BROWN, RD ALL RIGHTS RESERVED

Latest Episodes:

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

Show notes

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. ;)

**Please note this episode is not medical or mental health advice. All medical advice should be discussed and reviewed solely with your provider.

Cheers and happy eating,

Jess

👉 Learn more or apply to work together:

***NEW from Jess: The Empowered Hormone RESET Quiz
Your hormones aren't supposed to run the show. Take the quiz and take your power back.

48 || Motivation Makeover!! Deconstructing Your Confirmation Bias and Rewiring Your Brain To Move Past Fear and Into Success! Oct 25, 2021

Show notes

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

👉 Learn more or apply to work together:

***NEW from Jess: The Empowered Hormone RESET Quiz
Your hormones aren't supposed to run the show. Take the quiz and take your power back.

47 || Can You Go To Happy Hour On Your Diet? A search for science and sustainability in popular diet trends Oct 18, 2021

Show notes

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!

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.

Cheers, and happy eating,

Jess

👉 Learn more or apply to work together:

***NEW from Jess: The Empowered Hormone RESET Quiz
Your hormones aren't supposed to run the show. Take the quiz and take your power back.

46 || Breaking Down Body Dysmorphia: 3 Ways To Beat Body Bullying And Feel Comfortable In Your Skin! Oct 11, 2021

Show notes

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.

Cheers girls! And happy eating,

Jess

👉 Learn more or apply to work together:

***NEW from Jess: The Empowered Hormone RESET Quiz
Your hormones aren't supposed to run the show. Take the quiz and take your power back.

45 || Fall Food Favorites! Why Eating Seasonally is Awesome and My Favorite Ways To Do It! Oct 04, 2021

Show notes

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

👉 Learn more or apply to work together:

***NEW from Jess: The Empowered Hormone RESET Quiz
Your hormones aren't supposed to run the show. Take the quiz and take your power back.

44 || Motivation Makeover!! Building Mental Strength For A Healthier You with LPCC Kim Payne Sep 27, 2021

Show notes

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

👉 Learn more or apply to work together:

***NEW from Jess: The Empowered Hormone RESET Quiz
Your hormones aren't supposed to run the show. Take the quiz and take your power back.

43 || Feeling kinda crappy? I was too! Health Inventory, Boundary Basics, and How I Recalibrated My Actions To My Values Sep 20, 2021

Show notes

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

👉 Learn more or apply to work together:

***NEW from Jess: The Empowered Hormone RESET Quiz
Your hormones aren't supposed to run the show. Take the quiz and take your power back.

42 || Do You Have A Healthy Relationship With Food? 3 Questions To Ask Yourself Now! Sep 13, 2021

Show notes

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

👉 Learn more or apply to work together:

***NEW from Jess: The Empowered Hormone RESET Quiz
Your hormones aren't supposed to run the show. Take the quiz and take your power back.

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

Show notes

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. You will never eat a peanut butter and jelly sandwich the same after today's show.

Cheers, and happy eating!

Jess

👉 Learn more or apply to work together:

***NEW from Jess: The Empowered Hormone RESET Quiz
Your hormones aren't supposed to run the show. Take the quiz and take your power back.

40 || Habit Stack Your Life! Less Guilt, More (productive) Self Care and 5 Must Add Daily Habits with Emily Nichols Aug 30, 2021

Show notes

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.

Cheers, and happy habit stacking!

Jess

👉 Learn more or apply to work together:

***NEW from Jess: The Empowered Hormone RESET Quiz
Your hormones aren't supposed to run the show. Take the quiz and take your power back.

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