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

Welcome to the Empowered Eating Holiday Edit! Ever found yourself going back for seconds… and thirds… only to end the night uncomfortably full and regretting it later? I’ve been there too—plate after plate of mashed potatoes when what I really needed was comfort, not another serving. But instead of finding peace, I found myself stuck in the spin cycle of overeating, guilt, and swearing I’d “start fresh on Monday.” Sound familiar? Or maybe you’ve seen a family member ride that same teacup spin. Either way—you are not alone. And the good news? There’s a way off that ride. In this episode of The Empowered Eating Holiday Edit, we’re tackling impulse control at the Thanksgiving table—because it’s not just about willpower or saying “no” to pie. It’s about understanding what’s happening in your brain, body, and emotions, and learning how to make empowered choices that let you actually enjoy the holiday without the crash, guilt, or food hangover. 💡 What You’ll Learn in This Episode Why holiday eating often feels like a “perfect storm” of impulse + environment + emotions. The brain science behind impulsive eating (your Prefrontal Cortex, Amygdala, and Hippocampus explained—no PhD required). Practical, bite-sized strategies for navigating the Thanksgiving table with confidence. How to swap guilt and restriction for presence, joy, and empowered choice. ✨ Key Takeaways Impulse control isn’t about denial—it’s about creating the space to make intentional, values-aligned choices. Food can be joy—not the thing that drags you down. With a little awareness and preparation, you can leave the table feeling connected, energized, and proud of how you showed up. 🎁 Special Holiday Invitation This season, I’m bringing you more than just pep talks. I’ve taken the best of the Well-Fueled Academy and the personalization of one-on-one coaching to create the Empowered Eating Academy—a four-month program designed to give you the education, support, and accountability you need to finally feel at home in your body. And here’s the holiday bonus: if you join before December 31st, you’ll receive a free GI-MAP test (valued at $400!) to kickstart your health in the new year. Spots are limited—so consider this your official invite to step into 2026 feeling healthy, energized, and confident at the table (and beyond). 👉 Click here to join the Empowered Eating Academy

Join us at the Becoming Her Retreat 2026!  What if fashion was more than clothes? What if it was a doorway into healing, confidence, and becoming the woman you were always meant to be? In today’s episode, Jess sits down with Marisa Anderson, stylist, confidence coach, pastor and co-creator of the Becoming Her Retreat. Together, they unpack how travel, style, and personal pivots shaped Marisa’s journey — and how those experiences are now guiding women into deeper transformation. You’ll hear about the heart behind the retreat, why “dress like the woman you dream of” is more than just a tagline, and how fashion and body image can be powerful tools for self-acceptance and spiritual growth. We’ll also talk about: How fashion and identity intersect with healing and faith Why body image struggles often show up in how we dress What women can expect at the Becoming Her Retreat (and what surprises might await!) How to know if investing in yourself through a retreat is the next right step If you’ve ever wrestled with style, body image, or believing you deserve to feel beautiful, this episode is an invitation into hope, healing, and a vision of who you’re becoming.

Every October, the same question pops up: What about all that candy?  And this year, there has been a heavy focus on food dyes! Are they dangerous? Should you be worried about letting your kids dive into their trick-or-treat stash? In this episode, we’ll break down the science behind food dyes, how much it actually takes to reach concerning levels, and—most importantly—how to approach Halloween through the lens of Empowered Eating. Spoiler alert: it’s less about fear, and more about values, biofeedback, and joy. What You’ll Learn in This Episode: 👻 The Science of Food Dyes How your body (and your child’s) actually processes artificial colors—hint: the liver is your detox hero. The acceptable daily intake levels (ADIs) set by the FDA (U.S.) and EFSA (Europe)—and why your kid would need a mountain of candy to get close. Real-life examples: A 44-lb child would need about 22 oz of Kool-Aid Burst or 4+ servings of Skittles to hit the Red 40 ADI. A 66-lb child? Closer to 32 oz of Kool-Aid or 6+ servings of Skittles. Why moderation and label awareness still matter, especially if multiple dyed foods/drinks are eaten across the day. 🎉 The Empowered Eating Perspective How to shift from fear-based nutrition to values-based choices. Why one of Jess’s core values is making sure celebrations (like Halloween!) are joyful, not stressful. How to align candy decisions with what matters most to your family—whether that’s faith, fun, balance, or creating happy core memories. 🧡 Teaching Kids Through Biofeedback How candy can actually become a teaching tool. A personal story about Jess’s oldest son learning to connect candy intake with how he feels later. Why giving kids space to connect food → feelings helps build self-trust for the future. 🎃 Conclusion: Empowered Choices for Every Family The most important takeaway: it’s not about whether you do or don’t let your kids go big on Halloween candy—it’s about making a choice that aligns with your family’s values. Empowered Eating = confidence, trust, and joy, not fear. Closing Thought: So whether you let the candy flow freely or take a more structured approach, the goal isn’t perfection—it’s alignment. Here’s to an empowered Halloween filled with joy, core memories, and maybe even a few Skittles.   Learn more about empowered eating HERE! 

Your Hormone Health Playbook Balanced hormones don’t just happen by chance — they’re built on science, strategy, and a little self-awareness. In this first episode of our hormone health series, we’re laying out your playbook: the big picture of how your cycle works, what changes across the decades, what throws hormones off track, and the steps you can take today to support balance for years to come. What You’ll Learn in This Episode: ✨ Cycle Overview (the big picture) The four phases of your menstrual cycle: menstrual, follicular, ovulatory, and luteal. Why estrogen, progesterone, and LH/FSH shifts matter for your energy, mood, and performance. How the HPO axis (hypothalamus-pituitary-ovary connection) keeps everything in rhythm. ✨ Major Hormone Change Points From puberty to menopause, what’s happening with hormones in your teens, 20s, 30s, 40s, and beyond. What to expect in perimenopause vs. menopause — and why timing matters. ✨ What Exacerbates Imbalances The real-life culprits that throw hormones off balance: stress, poor sleep, nutrient gaps, gut issues, toxins, and more. Why blood sugar and insulin are key players in the hormone story. ✨ Future-Proofing Hormone Health How your 30s and 40s set the stage for smoother perimenopause and menopause. Insights from research on bone health, metabolism, and even brain resilience. ✨ Your ALIFE Framework for Balanced Hormones Because balanced hormones = a better life. A – Adapt Stress → Lower the cortisol burden. L – Love Your Liver → Support detox with food, hydration, and lifestyle. I – Increase Awareness → Track your cycle and learn your patterns. F – Fuel for Balance → Nourish with protein, fats, and fiber-rich carbs. E – Embrace Sleep → Protect your circadian rhythm and hormone orchestra. Balanced hormones don’t happen by accident — they happen by ALIFE. Adapt stress, Love your liver, Increase awareness, Fuel your body, and Embrace sleep. That’s how we create a life that flows. 👉 If you want to learn more about Empowered Eating, Start HERE with our “Where Do I Even Start?” quiz — because let’s be real, we all need a starting line. (See what I did there? 😉)

Think you can spot the nutrition lies? In this episode, we’re playing a game of Two Truths and a Lie—nutrition-science style. From carbs and muscle fuel to metabolism myths, I’ll unpack what the research actually says (and what it doesn’t). 👉 Here’s what you’ll learn: Why carbs are more than just “energy” (and the surprising truth about muscle breakdown). Nutrition myths that sound convincing but just don’t hold up in the science. How to spot sneaky misinformation so you can make confident choices about food. This episode is all about cutting through the noise and giving you the evidence you actually need to fuel your body—without the fluff. Whether you’re an athlete, a busy professional, or just someone trying to sort fact from fiction, this one’s for you.   ✨ Want to bring Jess to your team or event? Find out details HERE.  ✨ Not sure where to start with your own nutrition? Take our brand-new quiz—“Where Do I Even Start?”—to kick off your Empowered Eating journey today.

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