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.

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. 💪

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.

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. 💪

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

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

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

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  

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 

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

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

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

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

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

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

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

Cheers, and happy (holiday) eating! 

Jess

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 

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

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

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

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

Cheers, and happy eating!

Jess

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 

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

"What about second breakfast?”

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

Second breakfast is a great way to boost your energy! 

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

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

Tune in for my favorite GO-TO second breakfasts. 

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

Cheers, and happy eating!

Jess

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

Summer is coming up quick and I know many of us are in for a whirlwind! Schedules are chaotic and the swimsuits are out. This is either the perfect time to feel overwhelmed, OR it is a great time to flex those empowered eating skills! To equip you for the summer ahead, here's what we are doing:

This week on Fuel Her Awesome, we’re dropping a SUMMER SERIES!

Monday: How to Become a Biofeedback Boss

Wednesday: Nutrient Nerds: Micronutrients for Mental Mojo

Friday: Should You Beat the Heat with MORE Salt? A Review on Sodium and Electrolyte Water

Today we’re talking about biofeedback.

Biofeedback is essentially how your body talks to you. One of the most catastrophic parts about having food issues—whether it's disordered eating, a history of yo-yo dieting, or trying to control your body—is that these strategies disconnect us from our body’s natural signals. When we engage in these behaviors to control our body, we stop listening to it.

This disconnect creates a gap between our brain and our body, leading us to use food (or the lack thereof) to morph our body into what we want it to be, instead of what it needs to be. Tune into today's episode for the deep dive on how to reconnect with our body's biofeedback so we can make empowered and intuitive choices that support our well-being.

Biofeedback Workshop Freebie:  https://www.jessbrownrd.com/biofeedback-boss-sign-up

Cheers, and happy eating! 

Jess

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

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

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

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

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

CHEERS, and happy eating! 

Jess

PS- The beverages referenced in this episode are:

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

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

MudWatr

It isn’t 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 

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 

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

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

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

Cheers, and happy eating! 

Jess

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 

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 

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

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

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

Cheers, and happy eating! 

Jess

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

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

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

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

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

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

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

Cheers, and happy eating! 

Jess 

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

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

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

I am jazzed to continue this Health Hack Mini Series! 

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

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

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

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

Cheers, and happy eating! 

Jess 

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

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

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

Today: My #1 Health Hack for Getting Stronger

Wednesday: Energy Hacks For Busy Women 

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

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

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

Cheers, and happy eating! 

Jess 

Hey friend, so glad you're here! Today's conversation is one that every woman needs to hear. My guest today is my friend Nicole Russo, and we'll be discussing how to empower you to feel your best when getting dressed regardless of your age, shape, or size. Nicole will be sharing some amazing tips and tricks to help you create and navigate a wardrobe that empowers you to feel comfortable in your 'here and now' body, especially during this summer season.

Whether your current health journey is one that's going to result in a change in your body, or a changed relationship with food that may or may not impact your body silhouette, I know this conversation is one that is going to empower you. Transitioning to this approach has really helped me transform my life, and I know it will help you too!

Connect with Nicole Russo:

https://www.letsgetyou.com

Empowered Eating Intro Package:

This May you can grab a discount of 15% off the Empowered Eating Intro Package at checkout with the code: SUMMER

Polar Joe Protein Drink:

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

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

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

Cheers, and happy eating!

Jess

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

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

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

Cheers and happy eating! 

Jess 

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

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

What is healthy eating? 

And how do you know if your diet is healthy? 

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

You don't need the latest trend!

Please, for the love, put social media down!

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

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

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

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

Jess 

Ever feel like you need a vacation after your vacation?

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

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

Jess 

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

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

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

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

Jess 

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 

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

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

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

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

Jess 

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

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

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

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

Jess

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

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

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

Wishing you all a fabulous end of the month!

Cheers, and happy eating! 

Jess 

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

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

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

Cheers sisters, and happy eating! 

Jess

Hey friends, I missed you! I'm so glad to be back!! One of the coolest things about stepping away was being able to focus on a recalibration and re-centering on why we have the Fuel Her Awesome show and the purpose and mission of this show. 

So, on today's show we'll be diving into what it means to fuel your awesome. You are unique, and you are awesome! Each one of you has a special gift to give to this world, and one of the topics that puts me on my soapbox, and fuels my fire more than anything, is when that awesome is eclipsed by hang-ups with food and body image.

This is why I want to share with you today the importance of taking care of your own body and mind, so that you can have the energy to reach your full awesome potential. Let's dive in and learn tips and strategies to help you become more empowered to fuel your awesome!

Book a Discovery Call with Jess:

Not sure if Empowered Eating is for you? Book a FREE 15-minute Discovery Call with Jess to get your personal questions answered.

Empowered Eating Masterclass:

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

Cheers, and happy eating! 

Jess

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

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

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

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

Cheers, and happy eating! 

Jess

THE SCALE SERIES Continues!!! 

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

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

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

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

Cheers, and happy eating! 

Jess

THE SCALE 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

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 

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

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

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

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

Cheers friends, and happy eating! 

Jess

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

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

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

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

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

Enjoy friends!

Cheers, and happy living! 

Jess 

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

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

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

Cheers, and happy eating! 

Jess

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

May you balance discipline with sprinkles of flexibility.

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

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

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

This is my nutrition manifesto and your weekend pep talk! 

Cheers, and happy eating!

Jess

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

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

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

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

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

👉🏼 Rigidity operates with the currency of shame.

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

👉🏼 Rigidity is rooted in insecurity and comparison 

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

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

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

Cheers, and happy eating! 

Jess

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

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

Today we're talking about rest, recalibration, and getting ready to absolutely crush your goals. If you are someone who has high expectations for yourself, sometimes letting go and resting is harder than doing. Do you relate? 

Let's have a conversation about how we can step into that next chapter, with faith in the process, even when we may feel afraid.

As I've been navigating my own challenges as I move into a new chapter, I realize a lot of the battles I'm having internally, and fears that I have, are the same conversations I'm having with you about food. 

Grab a cup of coffee, or any delicious beverage, and let's chat! Together, we can grow and embrace this next chapter. We are not here to play small or stay stuck in the dreaming stage. We're here to get out there and take step-by-step action to make those dreams a reality. I know you want this, I want this, and we're going to start on that journey today. Let's dive in and grow together!

Cheers, and happy eating! 

Jess

Book a Discovery Call with Jess:

Not sure if Empowered Eating is for you? Book a FREE 15-minute Discovery Call with Jess to get your personal questions answered.

"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

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

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

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

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

Cheers, and happy eating! 

Jess

Once upon a food story…

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

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

Cheers and happy eating!

Jess