110 episodes

Hey Awesome! Yeah, you! I know... You’re ready to stop falling into diet culture traps and finally put together a realistic plan on how to boost your energy and find food freedom! You feel stuck because you can’t quite kick the chocolate habit. The whole body love thing isn’t quite getting the job done… Or maybe you’re at an impasse because you push it in the gym but can’t quite figure out how and what to eat? How many times have you googled “best diet” and found that the latest trend failed you?

Hey girl, I’m Jess, registered dietitian, wife, mama, and total science and nutrition research junkie. I too used to be stuck in this cycle of insecurity and never feeling like my body was good enough. Then I’ld try to fix it with food only to be right back where I started. I did some hard work, found food freedom, but was confused on how to get healthy and fit without falling back into diet culture crazy. I wished someone would have taught me the difference between discipline and obsession! I wanted to be the healthiest version of myself by balancing healthy eating with food freedom! Like how do I actually eat healthy, get fit, AND have donuts with my kids?

It wasn’t until I figured out this awesome balance of discipline and permission. The art of intentional eating with sprinkles of flexibility. The Empowered Eating Model was born. Here on the show we nix diet culture, while creating values-based health goals, we reconnect with how our body responds to food through biofeedback, and figure out a plan to get healthy and fit without sacrificing the most meaningful moments of life! Sustainability doesn’t mean never eating your favorite foods again. #pizzaislife

We are here to finally feel not just comfortable, but confident in our body! I am so excited to fuel your awesome with empowered eating. Head over to jessbrownrd.com and grab my 3-steps to empowered eating guide- TOTALLY FREE! Or, hop into my e-course, Food Foundations to get the step by step deets on how I got here.

Are you ready to take your inner awesome to the next level? Grab a cup of coffee or lace up your running shoes, it’s GO time, girl!

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

    • Health & Fitness
    • 4.9 • 179 Ratings

Hey Awesome! Yeah, you! I know... You’re ready to stop falling into diet culture traps and finally put together a realistic plan on how to boost your energy and find food freedom! You feel stuck because you can’t quite kick the chocolate habit. The whole body love thing isn’t quite getting the job done… Or maybe you’re at an impasse because you push it in the gym but can’t quite figure out how and what to eat? How many times have you googled “best diet” and found that the latest trend failed you?

Hey girl, I’m Jess, registered dietitian, wife, mama, and total science and nutrition research junkie. I too used to be stuck in this cycle of insecurity and never feeling like my body was good enough. Then I’ld try to fix it with food only to be right back where I started. I did some hard work, found food freedom, but was confused on how to get healthy and fit without falling back into diet culture crazy. I wished someone would have taught me the difference between discipline and obsession! I wanted to be the healthiest version of myself by balancing healthy eating with food freedom! Like how do I actually eat healthy, get fit, AND have donuts with my kids?

It wasn’t until I figured out this awesome balance of discipline and permission. The art of intentional eating with sprinkles of flexibility. The Empowered Eating Model was born. Here on the show we nix diet culture, while creating values-based health goals, we reconnect with how our body responds to food through biofeedback, and figure out a plan to get healthy and fit without sacrificing the most meaningful moments of life! Sustainability doesn’t mean never eating your favorite foods again. #pizzaislife

We are here to finally feel not just comfortable, but confident in our body! I am so excited to fuel your awesome with empowered eating. Head over to jessbrownrd.com and grab my 3-steps to empowered eating guide- TOTALLY FREE! Or, hop into my e-course, Food Foundations to get the step by step deets on how I got here.

Are you ready to take your inner awesome to the next level? Grab a cup of coffee or lace up your running shoes, it’s GO time, girl!

    It Isn’t Lack Of Will Power Holding You Back... It’s THIS! 6 Things Keeping You From Food Freedom

    It Isn’t Lack Of Will Power Holding You Back... It’s THIS! 6 Things Keeping You From Food Freedom

    It isn’t that it is too hard. 

     

    You can trust the process. 

     

    It isn’t your lack of will power… 

     

    The things holding you back from food freedom are not what you would expect. In today’s episode, I am breaking down six fear blockers that may be holding you back from food freedom and ultimately empowered eating. 

     

    Fast (but not good) results. If I had a dollar for every person that lost weight quickly and regained it and then some… I would be buying myself a restaurant and inviting y’all in to serve you dinner. Don’t get distracted by she who lost that 10 pounds drinking shakes or doing keto. Those who don’t do the hard work and learn to eat balanced will always be chasing the next diet. 

     

    Resistance to natural changes. Friends!!! It is ok for our bodies to change. We shouldn’t be in the same body we were in high school— we are not the same person! Our stomach that grew a baby should not look the same post-baby! Aging is real and a blessing. I am sorry our culture has told us this is not ok. Let’s take the narrative back. 

     

    Unrealistic expectations. So often we are our own worst enemy. We demand the impossible and are upset when we can’t reach a goal that wasn’t designed for us in the first place. Here is where I love clients to lean into their faith. Where does God want your goals and outcomes to be? What has God given you the capacity and resources to strive for in this season? Keep your eyes here and you will go farther than you dreamed possible. 

     

    Not living in the present. When we are in our head about food and body, we forget to actually connect with our body. Learning to be with food and hear our body’s biofeedback is paramount. It opens the door to empowered eating. 

     

    Lack of gratitude. In a culture that tells us to look and eat a certain way, it is really easy to only see the bad in our bodies. Switch the lens. Find things to be grateful for in your health and physical being. You will be amazed how this transforms your self-view, and ultimately changes how you care for your body. 

     

    Inability to find satisfaction in food. That good or bad food list is one that will haunt you, and ultimately leave you always wanting more on your plate. I know it is scary to legalize all food. What if I overeat? What if I gain weight? Friends! I have good news, the research shows and I see it over and over again… changing the narrative around food changes the way we eat it. Do you want to want to eat healthy foods? Start by saying it’s ok if you don’t. 

     

    Want to learn more about empowered eating? Download my FREE 3-Steps To Empowered Eating guide or sign up for Food Foundations today! 

     

    Cheers and happy eating! 

     

    Jess 

    • 24 min
    Why We Tie Our Weight To Our Worth: The Parallels Between Dieting, Dating, and Romantic Relationships with Toni Marinucci, RD

    Why We Tie Our Weight To Our Worth: The Parallels Between Dieting, Dating, and Romantic Relationships with Toni Marinucci, RD

    Do you know which Disney princess you eat like?!?!

    Toni Marinucci is a fellow Registered Dietitian and she has a unique (and cool) approach to healing your relationship with food. 

    Today, Toni is breaking down all the parallels between dieting, dating, and romantic relationships. Listen in to learn how you diet like you date! So many of us are trying to make the diet "shoe" fit, and it's time to stop the madness and start looking for dieting "marriage" material. Toni shares the 4 Disney princess archetypes and how to identify which Disney princess you eat like! Do you eat like Cinderella, Snow White, Jasmine, or Ariel? This is a fun one that you don't want to miss! 

    To learn more about Toni, be sure to connect with her on IG @tips_with_toni or you can purchase her book "Once Upon A Diet" on Amazon. 

    Cheers, and happy eating! 

    Jess 

    • 33 min
    Need a Health Reset? 3 Steps to Start Fresh This Fall So You Can Hit Your Health Goals!

    Need a Health Reset? 3 Steps to Start Fresh This Fall So You Can Hit Your Health Goals!

    Remember when summer started and we couldn't wait for the long days and flexibility of schedules? Now, after 3 months of chaos, I am craving some structure. 

    Today I am breaking down the 3-step process for resetting and reconnecting with those health and fitness goals. We have 4 months left in the year and I know our 2023-selves will be grateful if we take the time NOW to reset and keep growing. 

    Praying this one helps you all transition to the next season with new energy and a fresh perspective. 

    Cheers, and happy eating! 

    Jess

    • 30 min
    Is Weight Loss The Answer? Why Body Acceptance (Over Weight Loss) Is Your Key To Better Health Interview with Jenna Waite, RD

    Is Weight Loss The Answer? Why Body Acceptance (Over Weight Loss) Is Your Key To Better Health Interview with Jenna Waite, RD

    Are you settling if you let go of weight loss and accept your body? 

    How do you learn to feel comfortable in a larger than desired body in a fatphobic world?

    Today's interview is priceless. Jenna Waite is a registered dietitian, a mom to 5, and living in a larger body. In this interview we laugh, we cry, we feel it all about what it is like to live and overcome unworthy feelings attached to your weight. Jenna is brave and vulnerable in today's episode and it is one every woman needs to hear. 

    You are wonderful.

    You are worthy. 

    And you have gifts the world needs... regardless of your body size.

    After today's episode, you will know that NO! You are not settling if you decide to accept your body. In fact, this may be the very key to better health. 

    Thank you Jenna for sharing your story! Be sure to connect with Jenna on social @jennawaite_rd and check out her resources here. Be sure you download her FREE Health Habits Cheat Sheet. 

    Cheers, and happy eating, 

    Jess 

    • 49 min
    Are You Living On Autopilot? How To Discover Your Purpose And Live Intentionally with Ms. Kate House

    Are You Living On Autopilot? How To Discover Your Purpose And Live Intentionally with Ms. Kate House

    How is it already almost September?!?!?

     

    While the days are often long, the years sure are short. Part of me knows each day is a gift, and yet I too often get bogged down by the to-do lists and the responsibility.

     

    Autopilot kicks in. 

     

    In today's interview with THE Ms. Kate House, we are talking about "how to live by design...not default". This conversation kicks off by making "purpose" feel a lot less scary and more approachable. As a health coach, Kate is skilled at helping others start connecting with their own values and then coaching them on how to take aligned action as guided by purpose - or purposes.

     

    This interview is worth every minute and will no doubt leave you feeling inspired, without a side of overwhelm. Thank you Kate House for your insight and time. For more resources from Kate be sure to connect with her on IG @mskatehouse or check out her podcast Live By Design. And if you are ready to have her in your corner, her LBD Collective is open and ready for you. 

     

    Cheers and Carpe Diem Friends, 

    Jess 

     

     

    • 46 min
    Emotional Eating Overload? 5 Ways To Cut Ties With Food As A Coping Tool

    Emotional Eating Overload? 5 Ways To Cut Ties With Food As A Coping Tool

    It's all fun and games until the ice cream pint is gone (in one sitting). 

    Stressed? Chocolate sure does make it better... for a minute.

     

    The truth is emotional eating is effective, but it only makes us feel better for a moment. In today's episode, we are jamming out about emotional eating, why it works, and how to cut ties with it as your primary coping tool. We have science that shows eating high sugar, high fat food makes us feel better... why not use this to our advantage instead as a form of self-sabotage? Here are five ways to set yourself up to reduce your reliance on food as a coping tool and set yourself up for happy eating (even if it is emotional). 

     

    Cheers, and happy eating! 

    Jess

    • 21 min

Customer Reviews

4.9 out of 5
179 Ratings

179 Ratings

jessica.smith0286 ,

Thank you!

Hey Jess, it’s Jess 😍 I look forward to hearing from you every week. Your perspective is helping me change my thinking around food and I am so grateful for you and what you do! Thank you!

saradoane ,

wealth of knowledge!

thank you jess for your incredible insight

ammlsmith33 ,

Amazing!

Highly recommend! Jess is amazing!

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