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
  • 4.9 (228)
  • NUTRITION
  • UPDATED WEEKLY
Fuel Her Awesome- Food Freedom, Intuitive Eating, Empowered Eating, Overcoming Obsession With Weight Loss, Strength Training

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. DEC 9

    2025 Is Your Healthiest Year Yet (Here's How to Get There)

    Welcome to December! The final countdown of 2024 has begun, and I’ll admit—I 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. That’s why, come January, many of us are craving a fresh start. In today’s episode, I want to create space for you to reflect on 2024. I’ll share some personal lessons and wins from this year, and I’ll invite you to do the same. From this place of reflection, we can begin to envision what we want for 2025. Celebrating Wins When I work with clients, I always start follow-ups by asking them to share two things that are working and one thing that isn’t. Why? Because our brains are wired to focus on the negative. Research shows celebrating progress strengthens habits—this isn’t 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. Here’s how I overcame it: Living in alignment with my values. Using biofeedback to understand my body’s 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 Learned An empowered mindset thrives on a “win or learn” approach. Growth happens when we lean into challenges. Here’s 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 husband’s unpredictable law enforcement schedule and my kids’ activities, consistency flew out the window. My lesson? Focus on rhythms, not rigid schedules. Here’s 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 “Exercise is Medicine” guidelines (30-60 minutes of exercise 3-5 days per week), I shifted from “CrossFit or nothing” to prioritizing movement in various forms. Reflection Questions: What rhythms served you well this year? What didn’t align with your goals? Gratitude and Growth Gratitude is the key to growth. It’s about celebrating progress over perfection and recognizing that small, consistent actions lead to lasting change. Vision for 2025: Your Healthiest Year Yet What does it mean to be your healthiest self? Health isn’t just about physical fitness. It includes mental clarity, emotional resilience, and living in alignment with your values. Using the Empowered Eating Method, we’ll move beyond discipline and rigidity to create sustainable, life-giving habits. Creating Rhythms, Not Resolutions Resolutions often fail because they’re too rigid. Instead, focus on habits. For example: Replace “I’ll lose 20 pounds” with “I’ll add a vegetable to every meal.” Put Yourself in Growth-Oriented Spaces Surround yourself with people who think the way you want to think. Growth is uncomfortable but transformative—whether 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

    31 min

  2. NOV 25

    Nutrition Strategies for Anti-Aging and Longevity

    Welcome to the Fuel Her Awesome Podcast! I’m Jessika Brown, your host and dietitian here to help you navigate nutrition, wellness, and confidence with clarity and empowerment. Today’s episode is all about nutrition strategies for anti-aging and longevity—because while we can’t stop the clock, we can fuel our bodies to age with strength, vitality, and grace. In This Episode, You’ll 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 world’s 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 health’s 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 longevity—always tailored to your unique needs. Ready to Take the Next Step? Nutrition can feel overwhelming, but you don’t have to figure it all out on your own. If you’re ready to take control of your health and build habits that serve you now and decades from now, I’d love to help! 💌 Let’s 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 Method™, designed to align biofeedback, nutrition science, and your personal values. Connect with Me: Instagram: @JessikaBrownRD Email: hello@jessbrownrd.com Don’t forget to subscribe to the podcast and leave a review—it helps more awesome women like you find this show! Thanks for tuning in to this week’s episode of the Fuel Her Awesome Podcast! Here’s to fueling your body and living the vibrant, empowered life you deserve. Until next time, stay awesome!

    34 min

  3. NOV 11

    The Enneagram and Eating: Could Self-Discovery Be the Key to Healthier Habits? Interview with Beth McCord

    Welcome back to Fuel Her Awesome! In this episode, we’re diving into a transformative tool for self-awareness and personal growth: the Enneagram. We’re 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!

    59 min

  4. OCT 28

    The Protein Powder Dilemma: Quality, Seed Oils, and Industry Secrets

    Episode Summary: In today’s 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 you’re 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 they’re 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 you’re 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 selection—are 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 darcy@grupponutrition.com!

    37 min

  5. OCT 14

    Sleep Smarter: Realistic Tips for Better Rest in a Busy Life. Interview with Medical Sleep Specialist, Ellen Wermter

    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

    36 min

  6. SEP 30

    Chasing Perfection: How to Embrace Body Image Across the Lifespan with Dr. Charlotte Markey

    Don’t miss out on our 30-Day Boot Camp designed to enhance your body positivity journey! This month, we’re 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 adulthood Common challenges faced at different life stages Practical tips for fostering a positive body image in yourself and others The impact of social media on body image perceptions How to support tweens and teens in navigating their body image concerns To 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 Markey TikTok: @charmarkey Instagram: @char_markey   Cheers and Happy Eating!  Jess

    1h 10m

  7. SEP 16

    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 min

  8. SEP 2

    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 min
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About

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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