Fuel Her Awesome- Food Freedom, Intuitive Eating, Empowered Eating, Overcoming Obsession With Weight Loss, Strength Training (Jessika Brown- Registered Dietitian, Empowered Eating Coach, Intuitive Eating Mentor, Boy Mom)

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

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

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 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 

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.

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:

1. Diet Culture:

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

2. Intuitive Eating (IE):

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

3. The Middle Path - Empowered Eating:

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

 

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

 

Signs of Obsessive Exercise:

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

Signs of Empowered Exercise:

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

Apply for the Empowered Eating Coaching Program! 

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

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  

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

"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

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

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

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 

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

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

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

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 

 

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:

 

1. 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.

 

2. 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. 
3. 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

 

 

 

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

Can We Really Make America Healthy Again?

Welcome back to the show! Today, we’re diving into a topic that’s as timely as it is complex: What would it take to truly “Make America Healthy Again”? Inspired by RFK's recent initiative, this conversation unpacks the rising public awareness of ultra-processed foods (UPFs), their impact on health, and how this intersects with our national food environment.

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

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

Why You’ll Love This Episode:

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

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

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

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

Ready to rethink your relationship with food? Press play now! 🎧

Resources Mentioned:

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

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 

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

 

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…

1. 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. 
2. 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 

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 

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

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:

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

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

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

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

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

Key Takeaways:

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

Connect with Tammy Beasley:

• Connect with Tammy @Tammybeasrd

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

🎙 Episode Highlights:

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

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

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

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

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

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

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

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

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

 

Resources Mentioned:

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

     

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

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

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 

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:

1. Diet Culture:

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

2. Intuitive Eating (IE):

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

3. The Middle Path - Empowered Eating:

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

 

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

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 

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

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 

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

 

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

 

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

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

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

🔗 Links & Resources:

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

#EmpoweredEating #Longevity #FuelYourAwesome #NutritionForLife

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

 

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

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

 

 

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

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 

 👏🏼👏🏼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 

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

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 

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

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

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 

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!

 

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

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! 

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 

A bonus bit, an embarrassing story, and a quick tip for keeping your mental chatter positive! 

 

Enjoy sisters!

Jess 

 

 

Just a little something extra for you ladies this week! 

 

Cheers and happy (weekend) eating, 

 

Jess 

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 

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 

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

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 

 

 

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

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 

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 

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 

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 

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

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 

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 

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

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. 

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! 

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 

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

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.

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 

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

 

 

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! 

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. 

 

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

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

 

 

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

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

 

Listen now and take back control—without the guilt!

 

Resources Mentioned:

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

 

 👏🏼👏🏼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 

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

 

 

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 

 

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

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

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 

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 

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 

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

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 

 

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 

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

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 

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

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 

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 

 

 

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

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 

 

 

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

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 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:

1. Diet Culture:

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

2. Intuitive Eating (IE):

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

3. The Middle Path - Empowered Eating:

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

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

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

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

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

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 .

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

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