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

In today’s culture, women are pulled toward extremes with food—swinging between anti-diet messages and “clean” or “holy” eating expectations. But what if there’s a different way? Empowered Eating offers a bridge between the extremes, inviting us into the nuanced, intentional middle. In this episode, Jess shares stories that bring this idea to life—from history-making women who defied cultural norms to modern-day examples of choosing health practices rooted in values, not pressure. Along the way, you’ll hear how faith, freedom, and personal priorities can transform the way we think about food and body image. You’ll walk away with: Inspiration from unlikely “bridge builders” who shifted culture. A fresh perspective on what Empowered Eating really means. Reflection questions to help you align health with your values. Practical ideas to choose food, movement, and mindset shifts that feel both life-giving and sustainable. If you’ve felt cultural whiplash—from diet culture to body positivity to the Ozempic era—this episode will give you hope, clarity, and a way forward. ✨ Press play and discover how to build your own bridge with Empowered Eating. ✨Learn more about booking with Jess on a FREE discovery call. 

Your hair tells a story — and it’s not just about beauty. It’s a reflection of what’s happening inside your body. For years, I struggled with brittle hair and stalled growth, until I discovered the missing piece: gut health. In this episode, I’m sharing: How gut health impacts nutrient absorption and hair growth Why over-supplementing can sometimes backfire and cause more shedding The role of biofeedback in spotting when your body is asking for help Practical ways to begin supporting your gut and, in turn, your hair If you’ve been frustrated with hair loss, thinning, or breakage, this episode is for you. You’ll learn how healing from the inside out can restore not just your hair, but your confidence and energy too. ✨ Grab my free Supplement Stack Clean-Out Guide to learn more about GI-MAP testing and how to build a solid foundation for your nutrition. Your body isn’t broken — it just needs some TLC. Let’s get started!   PS- If you need awesome hair products, @blessed.and.balanced is the BEST! 

Ever notice how stress doesn’t just live in your head — it knots up in your stomach too? That’s no coincidence. Your gut and brain are in constant conversation, and when stress shows up, your digestion (and mood) get the memo. In this episode, I’m unpacking what happens when stress hijacks your nervous system and wreaks havoc on your gut — and more importantly, what you can actually do about it. We’ll cover: Why the gut-brain axis is like a two-way radio (and how stress throws it out of tune) The cascade of stress hormones and why your digestion takes the hit Nutrients that act like “backup batteries” for your brain in high-stress seasons Gut-loving foods How to strike balance in your relationship with food — fuel and comfort Because here’s the truth: you may not be able to control the stressors in your life, but you can care for your gut and, in turn, your mental health. So if stress has been tying your stomach in knots, this one’s for you. Let’s talk about how to feed your gut so you can free your mind. And as mentioned here is my: FREE SUPPLEMENT SMART GUIDE HERE    Cheers, and happy eating!  Jess 

 What if the very thing you need for nervous system regulation, gut health, and hormone balance is accessible to you RIGHT NOW in 60 seconds?? More energy, calm, and balance— it is already within reach! This summer, I hit pause on the nonstop hustle and discovered a new rhythm that’s transformed how I move, eat, parent, work… and live. In this episode, I’m pulling back the curtain on what it truly means to slow down and reset—not just resting, but tapping into a powerful connection between your nervous system and gut health.   On today's episode you'll hear about: - The shoe metaphor that changed how I see my stress and recovery (and why you might be living in high heels 24/7 without even knowing it). Five subtle signs your body is begging for a reset, from brain fog to hormone shifts. - What it really means to swap into your “sneakers” for nervous system rest, and how that fuels your gut and whole-body healing. - Science-backed ways to support your nervous system through mindful breathing, boundary-setting, and nutrition. - Why honoring fatigue is an act of strength, not weakness—and how listening to your body’s biofeedback can prevent overwhelm before it spirals. - The incredible friendship between your nervous system and your gut — and why calming one means healing the other.   If you’re juggling family, work, and life stressors and feeling drained, this episode is for you. It’s a gentle invitation to slow your pace, tune in, and start healing from the inside out. Ready to reset? Let’s slip into those sneakers together.   Want to learn more about Empowered Eating? Click HERE — I’d love to connect!

You’ve heard it before — “self-care isn’t selfish” — but let’s take it further: self-care is giving. Giving your body what it needs. Giving yourself permission to rest, eat, move, and show up without apology. In this episode, I’m walking you through the 5 steps to Empowered Eating, including how to stop shrinking yourself (literally and figuratively) and start owning your space like the queen you are. If you’ve ever felt like nutrition had to come with punishment, pressure, or perfection... this one’s for you.      Let’s Keep the Conversation Going! 💌 Submit a question for the podcast here!      Resources Mentioned: Learn more about the Empowered Eating Model™ and connect with the Empowered Eating Team at The Well Collective. Free Empowered Eating Masterclass!  Connect with Jess @jessbrownrd or learn more about her at jessbrownrd.com

Summer is full of joyful moments—vacations, pool parties, sunshine—but sometimes, one photo can pull us out of the memory and into self-judgment. In this episode, Jess shares how to navigate body image triggers that pop up in pictures and social settings, and how to shift from insecurity to empowerment. With a personal story from Water World, a relatable lesson from her son’s soccer tryout, and science-backed insights on emotion regulation and perception, this episode reminds you that you are more than what a photo captures—and you're probably farther along than you think. 🔍 What You’ll Learn: Why body image tends to flare during summer—and what to do about it How to use post-photo emotions as feedback, not failure What Jess’s son’s soccer experience taught her about expectations vs. effort The power of naming your emotions (backed by neuroscience!) How hydration, food, and rest impact how we see ourselves Why you should zoom out and take a fuller look at your progress 🧠 Biofeedback Boss Tip: Sometimes frustration comes from not being fully honest with ourselves. Zoom out, get curious, and look at both what you have done and what’s still in progress. 🧪 Nerdy Nutrition Nugget: Naming emotions reduces emotional reactivity. Research shows that labeling feelings like shame or insecurity can calm the brain and help us move through the moment with more clarity and compassion. 🧭 Value Compass: Life is happening—don’t miss it trying to ‘fix’ your face or body. Beauty isn’t just what you see in the mirror. It’s the energy, the laughter, and the lived experience behind the image. Let’s Keep the Conversation Going! 💌 Submit a question for the podcast here!      Resources Mentioned: Learn more about the Empowered Eating Model™ and connect with the Empowered Eating Team at The Well Collective. Free Empowered Eating Masterclass!  Connect with Jess @jessbrownrd or learn more about her at jessbrownrd.com

Summer schedules are chaotic—between travel, hot weather, and shifting routines, it’s easy for nutrition to fall off track. In this episode, Jess shares her go-to summer staples and one major takeaway from her own biofeedback last year: don’t underestimate the power of a solid snack. You'll walk away with simple ideas for energizing meals and snacks that actually work with busy, real-life days—plus a few surprising tips on hydration, blood sugar, and why summer carbs aren’t the enemy. 🔍 What You’ll Learn: Why summer throws off your eating rhythm—and what to do about it How post-meal energy dips are really your body asking for fuel (not more coffee) Jess’s favorite on-the-go snack combos and drive-thru wins A quick breakdown of glycemic load vs. glycemic index How to simplify nutrition without sacrificing energy or fullness 💡 Biofeedback Boss Tip: Use your post-meal energy as a guide—if you’re crashing, it might not be about caffeine. It might be about blood sugar. 🧠 Nerdy Nutrition Nugget: Learn why carbs aren't the enemy, how glycemic load impacts your energy, and why sodium matters for summer hydration. 🧭 Value Compass: Nutrition should add to your life, not complicate it. A little planning (like stashing snacks or mapping out simple meals) can go a long way in keeping you fueled—not frazzled—this summer.   Let’s Keep the Conversation Going! 💌 Submit a question for the podcast here!      Resources Mentioned: Learn more about the Empowered Eating Model™ and connect with the Empowered Eating Team at The Well Collective. Free Empowered Eating Masterclass!  Connect with Jess @jessbrownrd or learn more about her at jessbrownrd.com

Smoothies have earned a health halo—but are they always as nourishing as they seem? In this episode, we're blending up some truth. 👀 Join me as we explore smoothies through the Empowered Eating lens, using our Value Compass, Biofeedback, and Nutrition Science to decode how to build a smoothie that actually serves you. Whether you're a daily blender or just smoothie-curious, this episode will help you: 🥤 Swap smoothie rules for smoothie fun 🥤 Learn the 6 must-have components for a satisfying blend 🥤 Avoid the “sugar bomb” trap and keep cravings in check 🥤 Build smoothies that align with your goals—and your values Let’s blend it like we mean it—fueling with intention, not obsession.   💥 Ready to feel more energized and aligned with your body? Head to The Well Collective to grab a free resource or explore 1:1 coaching with me. Let’s Keep the Conversation Going! 💌 Submit a question for the podcast here!      Resources Mentioned: Learn more about the Empowered Eating Model™ and connect with the Empowered Eating Team at The Well Collective. Free Empowered Eating Masterclass!  Connect with Jess @jessbrownrd or learn more about her at jessbrownrd.com

If one more person tells you to fix your burnout with meditation or a bubble bath and it makes you feel like smacking someone...You’re not alone! Because when you’re already running on empty, another “should” just adds fuel to the fire. In this episode, we’re tossing the fluffy self-care clichés and getting real about what actually helps. Spoiler: it’s not 15 minutes of forced stillness—it’s reconnection, biofeedback, and values-based nutrition. We’re diving into: 💥 What burnout is really trying to tell you 🧭 How your Value Compass can realign your habits 📊 The key biofeedback signs your body might be screaming 🥦 Why nutrition can feel like a spa day, not another coping tool 🧠 3 nutrition strategies to support your adrenals (without adding stress) If you’re tired of being tired, press play. This isn’t about doing more—it’s about doing what matters. 🎧 Let’s trade burnout for alignment, one empowered bite at a time.       💥 Ready to feel more energized and aligned with your body? Head to The Well Collective to grab a free resource or explore 1:1 coaching with me. Let’s Keep the Conversation Going! 💌 Submit a question for the podcast here!      Resources Mentioned: Learn more about the Empowered Eating Model™ and connect with the Empowered Eating Team at The Well Collective. Free Empowered Eating Masterclass!  Connect with Jess @jessbrownrd or learn more about her at jessbrownrd.com

What if getting “swimsuit ready” had nothing to do with shrinking your body—and everything to do with strengthening your relationship with it? In this episode, I’m flipping the script on swimsuit season. Using the Empowered Eating framework—rooted in your Value Compass, Biofeedback, and Nutrition Science—we’ll explore how to: 👙 Set health goals without falling into perfectionism 👙 Stay consistent without burning out 👙 Build real body confidence through aligned action 👙 Ditch comparison and reconnect with your why Let’s rewrite the swimsuit season narrative—one that starts in your core, not your clothing size. 💥 Ready to feel more energized and aligned with your body? Head to The Well Collective to grab a free resource or explore 1:1 coaching with me. Let’s Keep the Conversation Going! 💌 Submit a question for the podcast here!    Resources Mentioned: Learn more about the Empowered Eating Model™ and connect with the Empowered Eating Team at The Well Collective. Free Empowered Eating Masterclass!  Connect with Jess @jessbrownrd or learn more about her at jessbrownrd.com

Feeling foggy, drained, or crashing by 3 PM? If your brain’s dragging and your snack drawer is looking more tempting than your to-do list, this episode is for you. We’re breaking down what to eat and when to keep your energy steady and your focus sharp—all without relying on another latte. ✨ In this episode: The surprising breakfast swap that could change your whole day How to decode your personal energy curve What your brain actually needs to focus (hint: it’s not sugar) The 3-part formula for energy-boosting meals and snacks A doable action step you can try at your next bite 💬 Value Compass: Energy = Freedom. Fueling well is how we show up fully. 👀 Biofeedback Boss Tip: Track your energy dips—your body’s trying to tell you something. 🧠 Nerdy Nutrition Nugget: Not all carbs are created equal. Here’s what your brain loves (and what crashes it). 🔥 Action Step: Try this trio: fiber-rich carb + protein + healthy fat. Game changer. 🎧 Press play and learn how to create an energy rhythm that powers your day, not hijacks it.   💥 Ready to feel more energized and aligned with your body? Head to the Well-Fueled Academy to grab a free resource or explore 1:1 coaching with me. Let’s Keep the Conversation Going! 💌 Submit a question for the podcast here!      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!  Connect with Jess @jessbrownrd or learn more about her at jessbrownrd.com

Do you skip breakfast because you’re “just not hungry”—only to crash later or feel off all day? You’re not alone. In today’s episode, we’re diving into why your body might be snoozing on those morning hunger cues—and what simple shifts you can make to wake them (and your energy) back up. ✨ In this episode: Why you’re not waking up hungry—and no, you're not broken How coffee and stress might be masking your hunger What your hunger hormones are doing behind the scenes Easy ways to reboot your morning appetite and energy One action step to start tuning in to your body with compassion 💡 Biofeedback Boss Tip: Your body is always sending you signals—are you listening? 🧠 Nerdy Nutrition Nugget: How caffeine impacts your hunger hormone (and what to do about it) 💬 Value Compass: You deserve a morning that feels good—without the pressure of rules or perfection 🎧 Press play for a simple, science-backed pep talk to help you fuel your awesome mornings—on your terms. 💥 Ready to feel more energized and aligned with your body? Head to the Well-Fueled Academy to grab a free resource or explore 1:1 coaching with me.   Let’s Keep the Conversation Going! 💌 Submit a question for the podcast here!      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!  Connect with Jess @jessbrownrd or learn more about her at jessbrownrd.com

The Empowered Eating Pep Talk 📍 Why This Matters to You Whether faith, family, or career is your top priority, strength and longevity are key to showing up fully. Creatine supports muscle health, energy, and long-term wellness—making it a game-changer for active women. 👀 Biofeedback Boss Tip: Recovery & Energy Levels If you feel wiped out after workouts or struggle with fatigue, your body might need an extra boost. Creatine restores energy levels and improves recovery so you’re not dragging through your day. 🧠 Nerdy Nutrition Nugget: The Science Behind Creatine Creatine fuels your body’s energy production, helping both muscles and brain function. A 2025 review from the Journal of the International Society of Sports Nutrition analyzed 245 studies on creatine—reinforcing its benefits for strength, endurance, and cognition. Key takeaways from the research: ✅ Creatine helps muscle performance & recovery, even without exercise. ✅ Timing doesn’t matter much—just take it daily for best results. 🧠 Creatine & Women’s Brain Health Memory & Focus: Fuels brain cells for sharper thinking, even under stress. Mental Fatigue: Can reduce brain fog and boost clarity. Mood & Stress Resilience: May help with mood regulation and emotional well-being. 🎧 Loved this episode? Don’t forget to subscribe & share with a friend who needs to hear this!   Let’s Keep the Conversation Going! 💌 Submit a question for the podcast here!    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   Research Citations:  Antonio J, Brown AF, Candow DG, Chilibeck PD, Ellery SJ, Forbes SC, Gualano B, Jagim AR, Kerksick C, Kreider RB, Ostojic SM, Rawson ES, Roberts MD, Roschel H, Smith-Ryan AE, Stout JR, Tarnopolsky MA, VanDusseldorp TA, Willoughby DS, Ziegenfuss TN. Part II. Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show? J Int Soc Sports Nutr. 2025 Dec;22(1):2441760. doi: 10.1080/15502783.2024.2441760. Epub 2024 Dec 25. PMID: 39720835; PMCID: PMC11703406.     Chen S, Ma X, Liu Y, Zhong Z, Wei C, Li M, Zhu X. Creatine Promotes Endometriosis by Inducing Ferroptosis Resistance via Suppression of PrP. Adv Sci (Weinh). 2024 Oct;11(38):e2403517. doi: 10.1002/advs.202403517. Epub 2024 Aug 9. PMID: 39119937; PMCID: PMC11481182.   Xu C, Bi S, Zhang W, Luo L. The effects of creatine supplementation on cognitive function in adults: a systematic review and meta-analysis. Front Nutr. 2024 Jul 12;11:1424972. doi: 10.3389/fnut.2024.1424972. Erratum in: Front Nutr. 2025 Feb 17;12:1570800. doi: 10.3389/fnut.2025.1570800. PMID: 39070254; PMCID: PMC11275561.

Broccoli, Brussels, kale—oh my! 🌿 These powerhouse greens do more than fill your plate—they help detox your body, balance hormones, and support gut health. In this episode, we break down:   ✅ Why sulforaphane is your liver’s BFF (hello, natural detox!) ✅ How cruciferous veggies support estrogen balance for hormone health ✅ The fiber factor—better digestion, lower cholesterol, and fewer cravings ✅ Easy (and delicious!) ways to make greens taste amazing   Ready to level up your greens? Challenge: Add one extra serving this week—roast ‘em, blend ‘em, or sauté ‘em! Tag me @jessbrownrd and share your fave way to eat them!   🎧 Listen now & fuel your awesome!   Resources: Learn more about the Empowered Eating Model™ and the Well-Fueled Academy. Connect with the Empowered Eating Team at The Well Collective. Free Empowered Eating Masterclass!  Free Biofeedback Boss Workshop!  Connect with Jess @jessbrownrd or learn more about her at jessbrownrd.com    

Struggling with overeating, especially in the afternoon to evening hours? You’re not alone! In this episode, we’re breaking down the real reasons why you can’t seem to stop—hint: it’s not just about willpower. I’ll share five powerful, research-backed strategies to help you regain control, feel satisfied, and finally break free from the cycle for good. What You’ll Learn: ✅ The sneaky triggers driving your overeating (and how to spot them) ✅ Why restriction fuels the problem—and what to do instead ✅ How to make simple shifts that reduce cravings without feeling deprived ✅ The key mindset shift that changes everything ✅ Practical strategies you can start using tonight   Listen now and take back control—without the guilt!   Resources Mentioned: Learn more about the Empowered Eating Model™ and the Well-Fueled Academy. Free Empowered Eating Masterclass!  Connect with Jess @jessbrownrd or learn more about her at jessbrownrd.com  

Are you stuck in the cycle of “good” and “bad” eating? Do you feel like you're either all in or completely off the rails with food? In this episode of Fuel Your Awesome, we’re breaking down the trap of all-or-nothing dieting and giving you real strategies to step into a balanced, sustainable way of eating. Tune in as we: ✅ Unpack why black-and-white thinking keeps you stuck ✅ Reframe your mindset for food freedom ✅ Share practical tools to ditch the extremes and find your awesome middle ground No more food guilt. No more rigid rules. Just a healthier, more empowered relationship with food. Let’s do this! 🎧 Hit play now and fuel your awesome!   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  

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

For the Love of Resilience – Empowering the Next Generation to Build Stronger Bodies & Minds In this episode, we dive into the reality of what the next generation is experiencing when it comes to body image. With social media, comparison culture, and ever-changing beauty standards, young people today are facing more pressure than ever. How is this shaping their relationship with food, movement, and self-worth? And more importantly—how can we empower them to build resilience in the face of it all? We’ll explore the challenges, the shifting narratives, and the ways we can show up to support the next generation in developing a healthier, more empowered perspective on their bodies.    💡 Stay connected & be the first to know about our non-profit launch! Follow @the_empowermentproject_nm for updates, resources, and ways to get involved. You can check out what we are up to here!    🎧 Tune in, share with a friend, and let’s start changing the conversation.     #ForTheLoveOfResilience #TheEmpowermentProject #BodyImageMatters #EmpowerTheNextGen #StrongBodiesStrongMinds #SelfWorth #YouthEmpowerment

Welcome to the For The LOVE Series!  Welcome to the first episode of our special February series, For the Love of...! Today, we’re diving into sports nutrition—what fuels your body best, what myths need busting, and how to nourish yourself for peak performance. 💡 What We Cover in This Episode: ✔ The biggest misconceptions about sports nutrition ✔ How to fuel before, during, and after workouts ✔ How to spot nutrition misinformation online Whether you're an athlete, a weekend warrior, or just looking to optimize your energy, this episode is packed with practical, science-backed tips to help you make informed choices.  Let’s Connect! Want personalized guidance on your nutrition journey? Let’s chat! Book a free discovery call to explore how we can support your goals. Recommended: Learn More About LNMT As discussed in the podcast- I am a big fan of LNMT —a trusted source for electrolytes!   If you loved this episode, don’t forget to subscribe, share, and leave a review—it helps us keep bringing you valuable conversations!  

Episode Summary In this episode of The Fuel Your Awesome Show, we’re thrilled to dive into the world of pelvic floor health and its surprising connections to gut health. Dr. Desiree Cassell, PT, DPT, owner of The Balanced Momtality Women’s Health and Wellness, joins us to share her expert knowledge on balancing pelvic floor health, managing common issues like constipation, and empowering women to live their healthiest, most balanced mom-life. We’ll discuss how the pelvic floor affects the gut, signs and symptoms of pelvic floor-related gut issues, and practical tips to reduce constipation while avoiding other complications. Plus, Dr. Cassell shares her favorite way to fuel her awesome! Guest Information Name: Dr. Desiree Cassell, PT, DPT Email: ptdes@balancedmomtality.com Business: The Balanced Momtality Women’s Health and Wellness, LLC Phone: 505-803-2142 Topics Covered in This Episode What is the Pelvic Floor? A crash course on the pelvic floor and its role in gut health. Understanding the connection between the pelvic floor and common issues like constipation. Signs Your Gut Issues Might Be Pelvic Floor-Related Symptoms that point to a pelvic floor connection, such as pelvic pressure, straining, or persistent bloating. Tips to Improve Pelvic Floor Health and Manage Constipation Actionable strategies to strengthen your pelvic floor, improve digestion, and manage bowel health. Nutritional advice to support both your pelvic floor and overall wellness. Avoiding Further Complications How to prevent making conditions like constipation, hemorrhoids, and incontinence worse. Simple lifestyle adjustments to support long-term pelvic health. Fueling Your Awesome Dr. Desiree Cassell shares her personal strategies for staying fueled—physically and metaphorically—as a busy mom and women’s health expert. Resources Mentioned: Learn more about the Empowered Eating Model™ and the Well-Fueled Academy. Free Empowered Eating Masterclass!  Connect with Jess @jessbrownrd or learn more about her at jessbrownrd.com   Connect with Dr. Cassell Visit her website: The Balanced Momtality Women’s Health and Wellness Email: ptdes@balancedmomtality.com Phone: 505-803-2142 Tune in to this fun, informative episode to take control of your pelvic health, boost your gut wellness, and fuel your awesome life!