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
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Fuel Her Awesome- Food Freedom, Intuitive Eating, Empowered Eating, Overcoming Obsession With Weight Loss, Strength Trainingポッドキャスト

Hey Awesome! Yeah, you! I know... You’re ready to stop falling into an all-or-nothing mentality when it comes to food and finally put together a realistic plan on how to boost your energy and find food freedom! I’m Jess, and I am obsessed with all things nutrition, science and helping you navigate this information while maintaining a deep sense of peace and empowerment in your body. I am a registered dietitian who started out with an eating disorder and then fell in love with how God intricately designed our body to be resilient and so much more than superficially beautiful. I am now a mama who loves to be healthy, not because of how it makes me look, but because of how it transforms the energy I can give to my family, my work, and you. On this show we hit on real talk about the latest nutrition science and body image resiliency all while balancing it between grit and grace. Think of this as your weekly audio coffee on your empowered eating journey. This is the Fuel Her Awesome Podcast.

  1. 1日前

    Finish the Year Strong with These Food and Fashion Hacks!

    Fall is here—or 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, I’m rocking my boots from now until spring! In this episode, we’re 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: We’ll also dive into practical nutrition tips to fuel your energy and keep you feeling your best. From fall flavors to simple meal planning ideas, I’ll show you how to maintain balance and stay on track. Call to Action: Ready to finish the year strong? Don’t 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. It’s 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 Bootcamp Follow me on @jessbrownrd and Nicole @_letsgetyou Check out my website for more tips and resources to Fuel Your Awesome Tune 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

    32分

  2. 9月2日

    From Shame to Self-Compassion: Rebuilding Your Relationship with Food Interview with Tammy Beasley

    In this episode of Fuel Your Awesome, we explore the deep and complex relationship we have with food—one 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"—both 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 @Tammybeasrd Tune 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!

    43分

  3. 8月28日

    Healthy Without The Hurt: How to Stop Bullying Yourself Into Being Healthy // Empowered Eating Series: Redefining Food And Fitness

    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 Group 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. 💪

    18分

  4. 8月26日

    Stuck Between Dieting And Giving Up? Try THIS! // The Empowered Eating Series: Redefining Food and Fitness

    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 Group 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. 💪 Episode Highlights 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

    23分

  5. 8月21日

    Empowered vs. Obsessive Exercise: How To Spot the Difference // The Empowered Eating Series: Redefining Food and Fitness

    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!! We’d 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. 💪🌟 #EmpoweredExercise #HealthyLiving #BalanceInFitness

    27分

  6. 8月19日

    3 Signs Of Empowered Eating // The Empowered Eating Series: Redefining Food and Fitness

    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 Group 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. 💪   🥗 #EmpoweredEra #BalancedLiving #HealthyMindset

    23分

  7. 8月5日

    Navigating Grief and Weight Gain: Finding Peace with Your Body - Interview with Katlyn Scharper

    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.

    40分

  8. 7月29日

    Fueling Your Awesome: Wisdom and Inspiration with Bob Goff

    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

    40分
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Hey Awesome! Yeah, you! I know... You’re ready to stop falling into an all-or-nothing mentality when it comes to food and finally put together a realistic plan on how to boost your energy and find food freedom! I’m Jess, and I am obsessed with all things nutrition, science and helping you navigate this information while maintaining a deep sense of peace and empowerment in your body. I am a registered dietitian who started out with an eating disorder and then fell in love with how God intricately designed our body to be resilient and so much more than superficially beautiful. I am now a mama who loves to be healthy, not because of how it makes me look, but because of how it transforms the energy I can give to my family, my work, and you. On this show we hit on real talk about the latest nutrition science and body image resiliency all while balancing it between grit and grace. Think of this as your weekly audio coffee on your empowered eating journey. This is the Fuel Her Awesome Podcast.

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