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

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

Summer is coming up quick and many of us are in for a whirlwind! With chaotic schedules and swimsuits out, it’s easy to feel overwhelmed. But this summer, let’s flex those empowered eating skills! To equip you for the season ahead, we’re dropping a SUMMER SERIES on Fuel Her Awesome!
This Week’s Summer Series Lineup:
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
Episode Highlights:
Free Biofeedback Workshop: Sign up here.
Today’s 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 don’t 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 don’t 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 Workshop
Cheers, and happy eating!
Jess

Welcome back to the SUMMER SERIES! We kicked off this series with episode #1 on Monday, where we talked about listening to your body's biofeedback, so go back and give it a listen if you haven't yet.
 
In today's episode #2 of the SUMMER SERIES we are discussing 'mental health mojo' and how we can start to create daily habits, not just for mental wellness, but also for mental strength. I believe mental wellness is something we all need to be tending to regularly.  By nurturing our mental well-being, we can create these resilient, vibrant, and balanced inner landscapes that set us up to succeed no matter what life brings our way. 
 
Things are going to happen, life is real, however, we have the power to strengthen ourselves from within. So, today we're talking about how to build the strength and resiliency that surpasses what we're told we are capable of achieving - through the lens of empowered eating.
 
Biofeedback Workshop Freebie:  https://www.jessbrownrd.com/biofeedback-boss-sign-up
 
Cheers, and happy eating! 
Jess
 
 

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 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

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