Welcome to the Fuel Her Awesome podcast! It's time to break up with dieting and body bullying and choose to live boldly in that bodacious body of yours!
If you have had enough of your AWESOME being eclipsed by body hate and the ocean of nutrition info out there and you are ready to finally find food freedom to become the most energized, healthiest version of yourself- girl, this podcast is for you.
Find confidence, food freedom, faith, and body empowerment through science-based nutrition, energizing foods, *with* a little wiggle room. Because a side of donuts and a little wine does the body good.
Hey I’m Jess, a body bully warrior, registered dietitian specializing in sports nutrition and eating disorders, and food freedom guru.
I believe that when we stop letting culture define health, beauty, and what we should and shouldn’t eat, we can finally LIVE FREE in our own bodies. Are you ready to channel your inner awesome at a-whole-nother level? Grab a cup of coffee or lace up your running shoes, let’s dive into today’s show.
Learn -> www.jessbrownrd.com
Work -> with me https://www.jessbrownrd.com/nutrition-counseling/
Connect with me -> email@example.com
43 || Feeling kinda crappy? I was too! Health Inventory, Boundary Basics, and How I Recalibrated My Actions To My Values
I'm gettin' a little personal this week...
and diving into how I’ve recently fallen into habits that weren’t supporting my goals (and more importantly my values) and what I did to get myself back on track!
I have been grinding so hard during the week that I felt like I needed to indulge and do all the "bad" things on the weekend, which lead me to the all-or-nothing waffling. Mix this with the weight of what is going on in the world now a days and I quickly found myself living in a state of physical (and emotional) exhaustion.
Staying here isn't an option!
Today's episode will help you realign your actions with your values. I dive into taking inventory of your health: What are you eating? Are you moving in a way that is enjoyable and sustainable? And are you making sleep a priority?
Secondly, we are talking all about boundaries…EEEK!!!!
Boundary setting is important to make space for new health habits – take a look at what is on your task list and see if it all aligns with your values. I bet there are a few things you can say "no" to in order to make more time for your top 5 values. If you need more help from the boundary babe I reference in the show, my business coach is the best in the biz! Find all info on Staff Gass on her website.
And remember, you don’t have to do this alone! Shoot me a message @jessbrownrd or firstname.lastname@example.org and we can work through this together!
Cheers and happy eating!
PS- ASK ME ANYTHING! Send me a question here and I will answer it live on the show!
42 || Do You Have A Healthy Relationship With Food? 3 Questions To Ask Yourself Now!
How would you describe your relationship with food?
Chances are you have been in a bad relationship before, so you know the impact it can have on your life. This is just as, if not more so, true when it comes to your relationship with food. Only, you can't break up with food like you could your ex! Instead, we have to get acquainted and comfortable with food to create a lasting, empowering relationship with how we take care of our body.
In today's show I am breaking down 3 questions to ask yourself to determine how healthy (or not healthy) your relationship with food is.
Cheers, and happy eating!
41 || Does Eating A Hotdog REALLY Shave 36 Minutes Off Your Life? 6 Dietitians Break Down The Latest Nutrition Headline Trending On Social
What’s up food friends!
"Eating A Hot Dog Could Shave 36 Minutes Off Your Life."
If you haven’t seen this headline yet, I am going to do you a solid and fill you in so you're ahead of the game. If you have seen it, I am so excited you are here because you need to be a fly on the wall and hear this conversation!
We are going to suck the fear right out of this headline and unpack it from a neRDy perspective.
This article was published in Nature Food and is entitled “Small targeted dietary changes can yield substantial gains for human and environmental health”. The major media and social media platforms have grabbed onto the most negative and fear based line and are using it to GET US!
NOT TODAY DIET CULTURE!
Tune into to hear all my favorite RDs unpack the latest headline trending on social. Find out more about all the fabulous RDs on today's show here. You will never eat a peanut butter and jelly sandwich the same after today's show.
Cheers, and happy eating!
40 || Habit Stack Your Life! Less Guilt, More (productive) Self Care and 5 Must Add Daily Habits with Emily Nichols
Hey sister friends! Do you feel guilty for taking time for self care?
Today we talk about how to turn self-care into an everyday habit (sans the side of guilt)! Self-care isn't always having wine in the bathtub, it can be as simple as a walk around the block by yourself to recharge. Tune in to learn all about habit stacking and how you can easily implement new health promoting habits that actually stick and turn into lifestyle changes! Today my new friend and personal trainer, Emily Nichols, shares her fab 5 habits that are essential to making productive self-care a part of your everyday routine.
For more resources from Emily check out her website or connect with her on insta!
Cheers, and happy habit stacking!
39 || Perfectionism and All-or-Nothing Thinking Got You Stuck? How to Break Free and Crush Your Goals! Interview with Dr. Erica Castleberry, clinical Psychologist
Perfectionism and all-or-nothing have you stuck in a state of paralysis??
Ladies today's episode is EVERYTHING! I am sitting down with clinical psychologist, therapist, and a personal friend of mine, Dr. Erica Castleberry. We are diving into an awesome conversation and about some of the major obstacles that present when it comes to healing our relationships with our bodies and moving towards healthy exercise:
PERFECTIONISM AND ALL-OR-NOTHING THINKING.
Shame and all-or-nothing thinking are traps that we all too often find ourselves in. Dr. Castleberry goes over the difference between shame and guilt, where they may stem from, and strategies to overcome the shame cycle. We also dive into all or nothing thinking and the paralysis or perfectionism burnout that comes with it. And of course we tie it all back to how you choose your meals and move your body.
Today's episode will no doubt help you identify where you might be stuck and give you some insight on how to get out and start (sustainably) crushing your goals.
Cheers sisters and happy thinking,
38 || Breakout of Your Breakfast Rut! A rubric for a balanced breakfast to boost your day and my go-to favs!
Is breakfast the most important meal of the day?
What if you're intermittent fasting?
What nutrients are most important to include in breakfast?
What if I don’t have time?
Does coffee count as breakfast?? (Sorry... the answer is no on this one.)
In today's episode we are breaking it all down! I'm bringing you the research on these questions and unpacking the importance of the first meal of the day. I'll fill you ladies in on my easy, 3-step rubric to build a balanced, protein packed and nutrient loaded breakfast to gear you up for an awesome day and prevent you from grabbing fast food (again).
And to bring it all home, I am sharing my favorite go-to options that will fuel your morning AND get you out the door on time.
Grab a pen and paper! You are going to want to take note on this one!
Cheers and happy (breakfast) eating,
PS- If you are wanting more support on building menu options. Shoot me an email a email@example.com or head over to my website www.jessbrownrd.com.
Best nutrition podcast ever
I’m a nutrition nerd by hobby and absolutely love Jess’s podcast. In so few episodes, she touched on all the things I’ve learned over the last few years about sports nutrition and so much more. I’ll be listening to every episode that comes out and re-listening to many of the episodes to make sure I caught everything. Thanks for creating this podcast Jess!
Learning to Fuel for Life
I love this podcast! Jess brings all her knowledge and experience to the table as she encourages us to love the bodies we are in and to fuel up for awesome lives. I greatly appreciate the mixture of evidence-based nutrition information and the flexibility to eat the cake!
Jess is my secret weapon
I can’t say enough about Jessika as an intuitive eating coach. She’s helped me IMMENSELY. From diet after diet to years of trying to lose the “illusive 10 pounds “ to FREEDOMMMM! Amen. You’ll love this show. Snag a session with her while you still can, too. Stefanie Gass