Episoder
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Welcome to December!
The final countdown of 2024 has begun, and Iâll admitâI love this time of year! December offers the perfect invitation to reflect on the past year and reset for the year ahead. No matter what 2024 held for you, the new year offers an incredible opportunity to reinvent yourself.
The holidays naturally bring a rhythm of rest and indulgence, which often means letting go of healthy habits. Thatâs why, come January, many of us are craving a fresh start. In todayâs episode, I want to create space for you to reflect on 2024. Iâll share some personal lessons and wins from this year, and Iâll invite you to do the same. From this place of reflection, we can begin to envision what we want for 2025.
Celebrating WinsWhen I work with clients, I always start follow-ups by asking them to share two things that are working and one thing that isnât. Why? Because our brains are wired to focus on the negative. Research shows celebrating progress strengthens habitsâthis isnât about ignoring challenges but valuing both sides of the coin.
My biggest win of 2024: Improving my sleep! For over two years, I struggled with insomnia. Hereâs how I overcame it:
Living in alignment with my values.
Using biofeedback to understand my bodyâs mineral balance. For example, I learned that my sodium-magnesium imbalance was contributing to my sleep issues. Through a hair tissue mineral analysis, I discovered:
Sodium indirectly affects magnesium absorption through electrolyte balance.
Proper gut motility (supported by adequate sodium levels) impacts magnesium absorption.
Rehydration therapy optimized conditions for mineral uptake.
Client wins worth celebrating:
Deepening my faith, which transformed my relationship with alcohol.
Letting go of macro-counting and intuitively building meals.
Shifting from perfectionism to creating sustainable health patterns.
Take a moment to think about your health-related wins from this year. What are you proud of?
Lessons LearnedAn empowered mindset thrives on a âwin or learnâ approach. Growth happens when we lean into challenges. Hereâs one of mine:
Leaving my 9-to-5. This year, I transitioned to a more flexible work life, which meant my structured routine disappeared. With my husbandâs unpredictable law enforcement schedule and my kidsâ activities, consistency flew out the window. My lesson? Focus on rhythms, not rigid schedules.
Hereâs how this looks in practice:
On days my husband leaves for work at 6 a.m. (my usual workout time), I adjust by walking the dog, hopping on the bike early, or prioritizing higher-intensity workouts later in the week.
Following the âExercise is Medicineâ guidelines (30-60 minutes of exercise 3-5 days per week), I shifted from âCrossFit or nothingâ to prioritizing movement in various forms.
Reflection Questions:
What rhythms served you well this year?
What didnât align with your goals?
Gratitude and GrowthGratitude is the key to growth. Itâs about celebrating progress over perfection and recognizing that small, consistent actions lead to lasting change.
Vision for 2025: Your Healthiest Year YetWhat does it mean to be your healthiest self? Health isnât just about physical fitness. It includes mental clarity, emotional resilience, and living in alignment with your values. Using the Empowered Eating Method, weâll move beyond discipline and rigidity to create sustainable, life-giving habits.
Creating Rhythms, Not Resolutions Resolutions often fail because theyâre too rigid. Instead, focus on habits. For example:
Replace âIâll lose 20 poundsâ with âIâll add a vegetable to every meal.â
Put Yourself in Growth-Oriented Spaces Surround yourself with people who think the way you want to think. Growth is uncomfortable but transformativeâwhether in business, health, or personal life.
Call to Action:
Subscribe, rate, and review the podcast!
Join the waitlist for The Well-Fueled Academy to get the first details and discount prices!
Stay tuned for more empowering episodes in 2025!
Letâs make 2025 our healthiest year yetâtogether!
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Welcome to the Fuel Her Awesome Podcast! Iâm Jessika Brown, your host and dietitian here to help you navigate nutrition, wellness, and confidence with clarity and empowerment. Todayâs episode is all about nutrition strategies for anti-aging and longevityâbecause while we canât stop the clock, we can fuel our bodies to age with strength, vitality, and grace.
In This Episode, Youâll Learn:Essential Nutrients for Aging Gracefully
Why antioxidants are your secret weapon against oxidative stress.The role of omega-3 fatty acids in keeping your brain thriving.How vitamins D and K2 support strong bones and healthy calcium balance.Powerhouse Foods That Promote Longevity
The top foods to include in your diet, from colorful berries to omega-rich fish.Why protein is a non-negotiable for preserving muscle as you age.Longevity-Boosting Eating Patterns
Insights from the worldâs longest-living populations and their dietary habits.How meal timing and balanced eating can help optimize your health span.Simple Lifestyle Hacks for Anti-Aging Success
The underrated importance of hydration for vibrant skin and energy.Gut healthâs surprising role in slowing the aging process.Interested in trying out Magic Mind? Try this awesome adaptogen beverage for 20% off with the code "FuelHer20".Episode Highlights: How to use food as a tool to fight inflammation and oxidative damage.My favorite anti-aging snacks and meal ideas.The best supplements to consider for longevityâalways tailored to your unique needs.Ready to Take the Next Step?Nutrition can feel overwhelming, but you donât have to figure it all out on your own. If youâre ready to take control of your health and build habits that serve you now and decades from now, Iâd love to help!
đ Letâs Work Together!
Schedule a 1:1 nutrition coaching session with me, Jessika Brown.I would love to get to know you! Learn more here!
Check out my personalized Empowered Eating Methodâą, designed to align biofeedback, nutrition science, and your personal values.Connect with Me:Instagram: @JessikaBrownRDEmail: [email protected]ât forget to subscribe to the podcast and leave a reviewâit helps more awesome women like you find this show!Thanks for tuning in to this weekâs episode of the Fuel Her Awesome Podcast! Hereâs to fueling your body and living the vibrant, empowered life you deserve. Until next time, stay awesome!
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Welcome back to Fuel Her Awesome! In this episode, weâre diving into a transformative tool for self-awareness and personal growth: the Enneagram. Weâre joined by Beth McCord, a highly regarded Enneagram coach, speaker, and author who has spent over two decades helping people understand themselves and their relationships through the Enneagram lens. As founder of the Your Enneagram Coach community, Beth provides a faith-based approach to this personality framework, empowering people to rewrite their stories and embrace lasting change.
In this conversation, Beth explains how your Enneagram type can offer insights into your relationship with food, wellness, and self-care. If you've ever felt at odds with your eating habits or struggled to understand why certain patterns repeat, this episode is for you. Beth shares her wisdom on how the Enneagram can reveal false beliefs, support growth, and ultimately fuel your journey to better health.
Key Points Covered in the Episode:
What is the Enneagram? - Beth offers a crash course on the Enneagram, how it differs from other personality tools, and why it's a powerful guide to self-discovery.The Enneagram and Eating Styles - Discover how each Enneagram type has unique motivations, fears, and tendencies that influence eating habits and food choices.False Messages and Wellness - Beth shares the common "false messages" each Enneagram type might face that can hold them back from achieving optimal wellness.Growth and Overall Wellness - Practical tips for using your Enneagram insights to make healthier choices, strengthen relationships, and embrace self-compassion.Fueling Your Awesome - To close, Beth reveals her personal practices for staying energized, inspired, and empowered, leaving listeners with ideas to fuel their own awesome!Connect with Beth @yourenneagramcoach or take her FREE Enneagram assessment here!
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Episode Summary:
In todayâs episode, we dive deep into the world of protein powders, uncovering the truths and myths behind one of the most popular supplements in fitness and wellness. With so many options on the market, how do you know what you're really getting? We explore key questions about protein product integrity, how money influences the quality of these products, and the controversial use of seed oils in protein powders. Whether youâre a fitness enthusiast, athlete, or just curious about making informed choices, this episode will provide valuable insights to help you navigate the protein powder market more confidently.
Key Topics Covered:The Truth About Protein Quality: What makes one protein powder better than another? We discuss what to look for in terms of sourcing, processing, and ingredient quality.The Influence of Money on Product Integrity: How does the drive for profit impact the ingredients and quality of protein powders? Are you paying for quality, or just a brand name?Seed Oils in Protein Products: Seed oils are a controversial ingredient in many processed foods, including protein powders. We explore why theyâre used and whether you should be concerned.Additives and Fillers: Beyond seed oils, we discuss common fillers, sweeteners, and preservatives that may sneak into your protein powder.Questions to Ask About Your Protein Powder: We provide actionable tips on how to assess the protein powders youâre using and what red flags to watch for on labels.Episode Highlights:[02:35] Understanding the basics of protein sourcing and why not all protein powders are created equal.[10:15] The hidden impact of money on ingredient selectionâare some companies compromising quality for profit?[15:50] Seed oils in protein powders: How they affect the product and your health.[22:05] Practical tips for choosing the best protein powder for your goals.Connect with Us:Learn more about Polar Joe here!
Follow us on Instagram @jessbrownrd and @polarjoeco for more tips and behind-the-scenes content from this episode. Have questions or feedback for Darcy? Email him at [email protected]!
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Hey friend, you are in for such a treat today because we are talking all about sleep. I know so many, including myself, who have struggled with sleep on such a personal level. Sleep is so important, yet so sensitive, to what is going on in our life. Whether we're a new mom, dealing with stress or sickness, or simply juggling the ups and downs of life our sleep can be so easily impacted by what is going on around us.
So today, I have Ellen Wermter who is a sleep expert with the Better Sleep Council. Ellen understands the picture perfect world of sleep is not something that is accessible to everyone and she communicates the science of optimal sleep with such grace. Grab a piece of paper and a pen and get ready for some action tips to improve your quality of sleep.
Connect with Ellen Wermter:
Better Sleep Council
Struggling with sleep? Book a discovery call with Jess to learn nutritional strategies for better sleep.
Cheers and Happy Eating!
Jess
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Donât miss out on our 30-Day Boot Camp designed to enhance your body positivity journey! This month, weâre offering a FREE fashion consultation with stylist Nicole Russo. Follow her on Instagram @_letsgetyou for more details and to sign up!
In this insightful episode, we sit down with Dr. Charlotte Markey, a leading expert in body image research. With nearly three decades of experience, Charlotte shares her wisdom on the importance of cultivating a positive body image across the lifespan. Join us as we explore how societal pressures, developmental stages, and personal experiences shape our perceptions of beauty and self-worth.
In This Episode, You'll Learn:
The evolution of body image from childhood to adulthoodCommon challenges faced at different life stagesPractical tips for fostering a positive body image in yourself and othersThe impact of social media on body image perceptionsHow to support tweens and teens in navigating their body image concernsTo learn more about Dr. Markey and her work, visit her website at www.CharlotteMarkey.com or connect with her on social media:
Facebook: Dr. Charlotte MarkeyTikTok: @charmarkeyInstagram: @char_markeyCheers and Happy Eating!
Jess
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Fall is hereâor on its way, depending on where you live and your seasonal preferences! Personally, I'm the type who listens to Christmas music before Thanksgiving, so you better believe my fall pumpkins are already up and out. And while it might still be 85 degrees here, Iâm rocking my boots from now until spring!
In this episode, weâre going to explore some simple yet powerful ways to refresh your wardrobe and your nutrition as we head into the final stretch of the year. Why should spring cleaning get all the attention? Let's give fall its own version of a refresh!
Join the 30-Day Empowered Eating Bootcamp! This month only you can get a FREE Closet Refresh with Nicole Russo!
What You'll Learn in This Episode:
Fashion Hacks for Fall: Learn how to transition your wardrobe into fall with timeless pieces and simple style tips. Whether you're dressing for cooler weather or just pretending it's chilly out, these ideas will have you looking chic all season long.Food Hacks to Power Through the Year: Weâll also dive into practical nutrition tips to fuel your energy and keep you feeling your best. From fall flavors to simple meal planning ideas, Iâll show you how to maintain balance and stay on track.Call to Action: Ready to finish the year strong? Donât miss out on my 30-Day Empowered Eating Bootcamp, on sale this month only! Plus, anyone who signs up by the end of September will get a FREE nutrition consult with Nicole Russo. Itâs the perfect opportunity to refresh your habits and get personalized support as you head into the holiday season.
Join now and take advantage of this special offer!
Links & Resources:
Join the 30-Day Empowered Eating BootcampFollow me on @jessbrownrd and Nicole @_letsgetyouCheck out my website for more tips and resources to Fuel Your AwesomeTune into that last episode with Nicole Russo here!Subscribe & Review: If you enjoyed this episode, be sure to subscribe to the podcast and leave a review! Your feedback helps the show grow and reach more people.
Tune in and let's kick off fall with style and energy!
Cheers, and happy eating!
Jess
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In this episode of Fuel Your Awesome, we explore the deep and complex relationship we have with foodâone of the most intimate and sometimes challenging relationships in our lives. When this relationship is disrupted, it can significantly affect our overall well-being. A trauma-informed approach to healing is essential to rebuild a healthy connection with food and our bodies.
Join us as we dive into a thought-provoking conversation with Tammy Beasley, an expert in the field of nutrition and eating disorders. Tammy shares her insights on the role of shame, the relevance of the polyvagal theory, and the transformative power of self-compassion in the journey towards healing.
This episode is packed with practical strategies and hopeful guidance for anyone looking to improve their relationship with food or help their clients do the same.
Today's episode is made possible by Polar Joe! Check out their goods here and don't forget to enter "Fuelherawesome" for 10% off.
Topics Covered:
Relational Intimacy and Food: Discover why Tammy views a ruptured relationship with food as a relational intimacy disorder and why a trauma-informed approach is essential for healing.
Understanding Shame: Learn about the role of shame in our relationship with food and our bodies, and how it can perpetuate negative cycles. Tammy shares actionable strategies for breaking free from shame and cultivating a healthier self-image.
Practicing Self-Compassion: We often hear about self-compassion, but how do we actually practice it in our daily lives? Tammy provides practical steps and exercises for cultivating self-compassion, which is crucial for healing our relationship with food.Being a 'Holder of Hope': Explore what it means to be a 'Holder of Hope' in the context of healing from a ruptured relationship with food. Tammy offers guidance on how practitioners can embody this concept to support their clients effectively.
Fueling Your Awesome: We close the episode with a unique perspective from Tammy on how she likes to "fuel her awesome"âboth metaphorically and literally.
Key Takeaways:
Understanding the depth of our relationship with food and recognizing it as a form of relational intimacy can be a powerful tool for healing.Shame often drives negative cycles in our relationship with food; addressing it with self-compassion can break these cycles.The polyvagal theory provides a framework for understanding our emotional responses to food, offering a new lens for healing.Self-compassion is not just a concept but a daily practice that can significantly impact our well-being and our relationship with food.Holding hope for ourselves and our clients is a fundamental part of the healing journey.Connect with Tammy Beasley:
Connect with Tammy @TammybeasrdTune in to this enlightening episode to gain a fresh perspective on healing your relationship with food, and find out how you can be a 'Holder of Hope' for yourself and others!
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The Empowered Eating Series: Redefining Food and Fitness
Welcome to the Empowered Eating series! In the next four episodes we are going to dive into the complex and often conflicting messages surrounding diet and fitness. From the rise of diet culture in the 20th century to the current popularity of intuitive eating, we explore how these extremes can influence our relationship with food and our bodies.
Key Points:
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.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.The Middle Path - Empowered Eating:
Combines the best of nutrition science with intuitive principles.Focuses on health and well-being rather than appearance.Encourages a balanced approach where food is enjoyed but not used as a primary coping mechanism.Join the Empowered Era Coaching GroupHey there! đ 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 eatingâwithout 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 thatâs all about thrivingânot just surviving!
Letâs empower each other to live our healthiest, most balanced lives. đȘ
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The Empowered Eating Series: Redefining Food and Fitness
Welcome to the Empowered Eating series! In the next four episodes we are going to dive into the complex and often conflicting messages surrounding diet and fitness. From the rise of diet culture in the 20th century to the current popularity of intuitive eating, we explore how these extremes can influence our relationship with food and our bodies.
Key Points:
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.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.The Middle Path - Empowered Eating:
Combines the best of nutrition science with intuitive principles.Focuses on health and well-being rather than appearance.Encourages a balanced approach where food is enjoyed but not used as a primary coping mechanism.Join the Empowered Era Coaching GroupHey there! đ 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 eatingâwithout 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 thatâs all about thrivingânot just surviving!
Letâs empower each other to live our healthiest, most balanced lives. đȘ
Episode Highlights1. 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 rememberâno 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 youâre hungry and stopping when youâre full.If youâve 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 distractionsâjust be present with your meal.5. Embrace Self-Compassion
Your worth as a person isnât tied to perfect nutrition or having the "ideal" body.Show yourself kindness and compassion, especially when you feel like youâve 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 stateâlike whole grain bread over highly refined options.However, itâs important to leave room for treats and your favorite foods too. Unless medically advised, thereâs no need to cut out entire food groups.Thank you for tuning in! Finding balance with food doesnât 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, Iâd love to hear your thoughts and experiencesâconnect with me on @jessbrownrd.
Next Episode Teaser: Healthy Without the Hurt: How to Stop Bullying Yourself into Being Healthy
đ„ #EmpoweredEra #BalancedLiving #HealthyMindset
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Welcome to The Empowered Eating Series where we are redefining food and fitness!
In this series, we dive into the complex and often conflicting messages surrounding diet and fitness. From the rise of diet culture in the 20th century to the current popularity of intuitive eating, we explore how these extremes can influence our relationship with food and our bodies.
Key Points:
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.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.The Middle Path - Empowered Eating:
Combines the best of nutrition science with intuitive principles.Focuses on health and well-being rather than appearance.Encourages a balanced approach where food is enjoyed but not used as a primary coping mechanism.In this episode, we explore the critical difference between empowered exercise and obsessive exercise. Understanding these distinctions is key to developing a healthy relationship with movement, ensuring that fitness enhances your life rather than controls it.
Signs of Obsessive Exercise:
Rigidity: Strictly adhering to a workout plan, even in the face of illness, injury, or significant life events.Anxiety: Feeling intense anxiety or distress if unable to follow the exercise plan exactly as intended.Excessive Exercise: Engaging in extreme amounts of exercise without allowing for necessary recovery periods or off-seasons.Ignoring Advice: Disregarding medical advice or concerns from coaches or loved ones about overexertion.Frequent Injuries: Suffering from recurring injuries that do not heal properly due to insufficient rest.Hormonal Imbalance: Experiencing problematic hormone changes that affect sleep and other aspects of health.Signs of Empowered Exercise:
Flexibility: Adjusting the exercise plan when necessary due to life events, illness, injuries, or psychological burnout.Calmness: Maintaining composure when workouts are missed, understanding that rest is just as vital as movement, and recognizing that consistency is more important than rigidity.Balanced Plan: Following a balanced exercise plan that allows for ample rest and recovery, including off-seasons when needed.Heeding Advice: Listening to and following medical advice as well as input from coaches or loved ones regarding the need to slow down.Injury Recovery: Allowing injuries adequate time to heal, prioritizing long-term health over short-term gains.Healthy Hormones: Maintaining healthy hormone levels with no negative impacts on sleep or overall health.Apply for the Empowered Eating Coaching Program!
Join the Conversation!! Weâd love to hear your thoughts on this topic! Join our Empowered Era Group Coaching where we discuss how to cultivate a balanced and empowered approach to health and fitness. Click the link in the bio to connect with a supportive community that's all about thriving, not just surviving. đȘđ #EmpoweredExercise #HealthyLiving #BalanceInFitness
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The Empowered Eating Series: Redefining Food and Fitness
Welcome to the Empowered Eating series! In the next four episodes we are going to dive into the complex and often conflicting messages surrounding diet and fitness. From the rise of diet culture in the 20th century to the current popularity of intuitive eating, we explore how these extremes can influence our relationship with food and our bodies.
Key Points:
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.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.The Middle Path - Empowered Eating:
Combines the best of nutrition science with intuitive principles.Focuses on health and well-being rather than appearance.Encourages a balanced approach where food is enjoyed but not used as a primary coping mechanism.In today's episode we unpack 3 signs you're an Empowered Eater:
Flexibility with Food: You have a strong understanding of nutrition without obsessing over it, allowing for flexibility in your diet.Stable Biomarkers: Your weight and health markers, like cholesterol, remain stable, and you avoid extreme weight fluctuations.Healthy Coping Mechanisms: While you enjoy food, it's not your primary way of coping with emotions. You have a variety of other coping strategies.Conclusion: Empowered eating offers a balanced approach that prioritizes health and self-awareness without falling into the traps of diet culture or the extremes of intuitive eating.
Join the Empowered Era Coaching GroupHey there! đ 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 eatingâwithout 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 thatâs all about thrivingânot just surviving!
Letâs empower each other to live our healthiest, most balanced lives. đȘ
đ„ #EmpoweredEra #BalancedLiving #HealthyMindset
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Hey friend, I am so glad you're here today! You are about to hear such an incredible conversation with my new friend Katlyn Scharper. This conversation is one that, no doubt, will leave you feeling different about how you view your current body.
Our body has a story. Our body has been through so much in this life. Life is real, life is hard, life is beautiful - but to think that we can go through life without our body ever changing is simply unrealistic. I know, as you listen in on this conversation with Katlyn today, you will end it feeling a little bit more grace and understanding for yourself and the current body you are living in. So grab some tissues and get ready to dive into today's episode.
Connect with Katlyn Scharper:
Listen to the Desert Stories Podcast
Read the Desert Rose Blog
Find her on Instagram @katlynscharper
Want to learn more about empowered eating?
If you are struggling with returning to nutrition after loss, book a free discovery call with Jess or check out the FREE Empowered Eating Masterclass.
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Hey friend, you're in for such a treat today as I interview the amazing Bob Goff! Bob has such an incredible story and lives out love on such a high level, inspiring so many in this way. I am so honored to have him on the podcast.
Today, we'll be discussing body image as Bob shares how we can shift the mirror away from how we look, onto how we are influencing the lives around us, which is in such alignment with our message. Tune in as we dive into how to view body image and self-worth from the lens of love. I know Bob's wisdom will encourage and inspire you in so many ways.
Subscribe & Leave a Review: Don't forget to subscribe to our podcast and leave a review if you enjoyed this episode! Your feedback helps us continue to bring you inspiring content.
Connect with Bob Goff:
https://www.bobgoff.com
Want to learn more about empowered eating?
Connect with Jess on a free discovery call or check out the FREE Empowered Eating Masterclass.
Cheers and happy eating!
Jess
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In this episode, we dive into the fascinating world of prebiotics and probiotics, with a special focus on the trendy probiotic sodas that are taking the market by storm. Join us as we explore the definitions, benefits, and practical applications of these gut health powerhouses. Learn how incorporating these elements into your diet can enhance your digestive health, boost your immune system, improve your mental well-being, and aid in weight management.
Key Points Discussed:
Definition of Prebiotics and Probiotics:
Prebiotics: Non-digestible food components that promote the growth of beneficial microorganisms in the intestines.Probiotics: Live beneficial bacteria naturally found in fermented foods and supplements.How Prebiotics Work:
Examples of Prebiotic Foods: Garlic, onions, bananas, asparagus, whole grains.Mechanism: Prebiotics feed and promote the growth of healthy bacteria in the gut.How Probiotics Work:
Examples of Probiotic Foods: Yogurt, kefir, sauerkraut, kimchi.Mechanism: Probiotics add beneficial bacteria to the gut microbiome.Importance of Gut Health:
Gut Microbiome Overview: Brief overview of the gut microbiome and its impact on overall health.Digestive Health: Improved digestion, prevention of diarrhea, and relief from irritable bowel syndrome (IBS).Immune System: Enhanced immune response and reduced risk of infections.Mental Health: Potential effects on reducing symptoms of anxiety and depression.Weight Management: Role in maintaining a healthy weight.How to Incorporate Them Into Your Diet:
Practical Tips: Adding prebiotic and probiotic foods to daily meals.Supplement Recommendations: How to choose supplements if necessary.Research on Prebiotic Beverages:
Gut Microbiota Enhancement: Prebiotic beverages promote the growth of beneficial gut bacteria like Bifidobacteria and Lactobacilli, improving digestion and reducing gastrointestinal issues.Immune System Support: Prebiotic beverages enhance the immune response and reduce the incidence and duration of common colds and respiratory infections.Appetite Regulation: Consumption of prebiotic beverages can help regulate appetite and support weight control by lowering levels of the hunger hormone ghrelin.Mental Health Benefits: Prebiotic consumption can reduce anxiety and improve mood through the production of short-chain fatty acids (SCFAs) and modulation of neurotransmitter levels.Caution: Consuming more than 30 grams of prebiotics may increase inflammation. It's essential to listen to your body and adjust intake accordingly.Practical Advice on Prebiotic Beverages:
Supplement Form: Consider supplements like Sunfiber, which can be added to beverages such as Polar Joe.Considerations for Kids: Monitor the amount of prebiotics to avoid overconsumption.Biofeedback: Pay attention to your body's responses and adjust your diet as needed.Conclusion: Prebiotic and probiotic foods and beverages are a convenient and effective way to boost gut health and overall well-being. With ongoing research, we continue to uncover the long-term benefits and optimal ways to incorporate these elements into our daily lives.
Want to learn more? Tune into the FREE Biofeedback Boss Workshop!
Cheers, and happy eating!
Jess
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In this inspiring episode, we sit down with Tara Landen, a 40-year-old wife, mother of two amazing girls, daughter, friend, and faith driven woman. Over the past three years, Tara's life has been profoundly impacted by her journey with the autoimmune disease Alopecia. Despite the physical, emotional, and mental challenges, Tara has found strength and grace through her faith.
Join us as we delve into Tara's incredible journey of redefining beauty beyond physical appearances. Tara shares how she has come to embrace a deeper sense of confidence rooted in the kind of woman she is, specifically through her faith. This transformation has not only shaped her perspective but also influenced how she raises her two daughters.
Key Discussion Points:
Tara's Journey with Alopecia: The impact of Alopecia on Tara's life, beyond just the physical changes, and how it has challenged and ultimately strengthened her emotional and mental state.Redefining Beauty: How Tara has expanded her definition of beauty to be more than skin deep, focusing on her character and faith.Finding Confidence in Faith: The role of faith in helping Tara navigate her journey, and how she has learned to radiate a deeper sense of confidence.Parenting with Purpose: Tara's approach to raising her daughters with an emphasis on inner beauty and self-confidence.Embracing Change: Tara's perspective on leaning into stress and embracing body changes with confidence and faith, offering valuable insights for anyone struggling with changes in their own body.Why You Should Listen: This episode is a must-listen for anyone who has ever struggled with changes in their body or self-image. Tara's story is a testament to the power of faith and inner strength. Her journey offers hope and inspiration, encouraging us all to look beyond the superficial and embrace the beauty within.
Connect with Tara Landen: @Taraklanden
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Want to learn more about empowered eating?
Connect with Jess on a free discovery call or check out the FREE Empowered Eating Masterclass.
Cheers and happy eating!
Jess
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Hey friends, I'm so excited for you to sit in on this conversation today with my new friend Caroline Shermer, RD. Caroline is a registered dietitian and fellow eating disorder specialist, and today she will be joining me as we discuss the topic of emotional eating.
I believe emotional eating gets such a bad rap in our culture, and because of this, we are left with so many questions we don't have answers to on how to tackle emotional eating in our own lives. So, today, we'll be addressing emotional eating and answering the questions of: why it's not always such a bad thing, how to best manage it, and what to do to prevent it from getting out of control.
Connect with Caroline:
Website: meanttoeat.com
Instagram: @meanttoeat
Become a Biofeedback Boss:
Free Biofeedback Workshop
Cheers, and happy eating!
Jess
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Summer is coming up quick and many of us are in for a whirlwind! With chaotic schedules and swimsuits out, itâs easy to feel overwhelmed. But this summer, letâs flex those empowered eating skills! To equip you for the season ahead, weâre dropping a SUMMER SERIES on Fuel Her Awesome!
This Weekâs Summer Series Lineup:
Monday: How to Become a Biofeedback BossWednesday: Nutrient Nerds: Micronutrients for Mental MojoFriday: Should You Beat the Heat with MORE Salt? A Review on Sodium and Electrolyte WaterEpisode Highlights:
Free Biofeedback Workshop: Sign up here.Todayâs Episode: Should You Beat the Heat with MORE Salt?
Understanding Sodium: Sodium (salt) is an essential nutrient involved in blood pressure regulation, nervous system function, and muscle operation. The body requires about 500mg of sodium per day to function properly under normal conditions.
Sodium in the Spotlight: Recently, salt packets like LMNT have become popular, with influencers recommending 2-4 times the recommended daily sodium intake. My own experience with these packets has been positive, but is this true for everyone?
Key Points Discussed:
Sodium Requirements and Safety:
One packet of LMNT contains 1000mg of sodium.The highest average daily intake recommended by dietary guidelines is 2300mg, with amounts beyond this potentially leading to high blood pressure.Data Insights:
Higher sodium diets donât cause high blood pressure in everyone. Research shows that individuals at the lowest risk for cardiovascular disease (CVD) can tolerate and benefit from more than 2300mg/day.Data indicates a J-shaped relationship between sodium intake and CVD mortality rates, with the lowest risk at 3000-6000mg/day. This suggests the 2300mg guideline may actually be in the high-risk category.Practical Advice:
The average sodium intake is around 3500mg/day.A meta-analysis found that reducing salt intake did not reduce CVD risk.Should You Drink LMNT Packets?
Evaluate Your Diet:
Is your diet low in sodium? Eating mostly fresh foods likely means low sodium intake.Do you consume a diet high in fruits and vegetables? High potassium intake can offset high sodium intake.Consider Your Health:
If you donât have high blood pressure and have no family history of hypertension or are not taking related medication, increasing sodium intake to around 4000mg/day could make you feel better.In abnormal circumstances like extreme heat or heavy sweating, adding sodium to water can aid in hydration and glucose uptake.Takeaways:
This episode helps you navigate the sodium packet trend. Remember, if you have a family history of hypertension or are on medication, consult with your healthcare provider before adding sodium packets to your diet.Closing:
Enjoyed the summer series? Please leave a review! These reviews boost the podcast algorithm and help recommend Fuel Her Awesome to other listeners who may benefit.Links:
Free Biofeedback WorkshopCheers, and happy eating!
Jess
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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
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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, weâre 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 weâre talking about biofeedback.
Biofeedback is essentially how your body talks to you. One of the most catastrophic parts about having food issuesâwhether it's disordered eating, a history of yo-yo dieting, or trying to control your bodyâis that these strategies disconnect us from our bodyâs 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
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