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 (231)
  • NUTRITION
  • UPDATED WEEKLY

Fuel Her Awesome – Your Nutrition Pep Talk to Supercharge Your Life! Hey friend, welcome to **Fuel Her Awesome**—the podcast that helps you cut through the nutrition noise, trust your body, and fuel your life with confidence! I’m **Jess Brown**, registered dietitian, certified sports specialist, certified eating disorder consultant and **empowered eating** coach, here to bring you bite-sized, science-backed pep talks that blend **biofeedback, nutrition science, and real-life values**—because true wellness isn’t about rigid rules, it’s about alignment. Each episode is your **weekly dose of clarity and motivation**, helping you break free from all-or-nothing thinking and make food choices that work for YOU. Whether you’re looking to boost energy, improve digestion, or just feel better in your body, you’re in the right place. 👉 Hit Subscribe for: ✅ The Value Compass – Grounding your nutrition in what truly matters to you! This is what sets up apart from intuitive eating. ✅ Biofeedback Boss Tips – Learning to listen to your body’s cues! Your body is always communicating to you, learn how! ✅ Nerdy Nutrition Nuggets – Science-backed insights made simple. No trends, just science. ✅ Practical Takeaways – Small, actionable steps to fuel your awesome! Because here’s the deal—you are awesome, and life is an invitation to show up that way. But you can’t do that without food. So, let’s dive in and fuel your awesome with Empowered Eating!

  1. 5D AGO

    The FIRST Step In Your Empowered Eating Awakening

    🎙️ Welcome (back) to Fuel Her Awesome! After a year of shifts—new formats, name changes, and schedule tweaks—we’re coming home. This space is all about empowering women to fuel their bodies with confidence, freedom, and joy—and that’s exactly what’s ahead! For the next four months, expect bite-sized nutrition pep talks through the lens of Empowered Eating—breaking down topics with science, biofeedback, and values-based decision-making. Got a nutrition question? Submit it through the link in the show notes! Today’s Episode: Recalibrating Your Health Goals With all the noise—from social media trends to Ozempic—it’s time to tune into YOUR body. And the best place to start? Biofeedback. What is Biofeedback? Your body constantly gives signals—hunger, energy, digestion, sleep, mood, cravings. Learning to listen helps you ditch diet rules and eat in a way that works for you. Want to go deeper? In my practice, we now offer:✅ Food Sensitivity Testing✅ GI Mapping✅ Vitamin D & Nutrition Blood Work✅ DUTCH Hormone Testing✅ Hair Mineral Analysis Book an intake session to find the best option for you! The Science Behind Listening to Your Body Studies confirm that intuitive eating improves long-term health, metabolism, and body weight regulation. Heart rate variability (HRV) research also shows that adjusting nutrition based on stress levels supports recovery and well-being. The takeaway? Sustainable nutrition starts with connection—not control. Your Biofeedback Check-In Pause—are you hungry right now? What are the physical signs? How do they change over time? This is step one in learning to trust your body again. Try setting a goal based on hunger cues, meal timing, or portion sizes this week! Let’s Keep the Conversation Going! 💌 Submit a question for the podcast here!    Resources Mentioned: Learn more about the Empowered Eating Model™ and the Well-Fueled Academy. Connect with the Empowered Eating Team at The Well Collective. Free Empowered Eating Masterclass!  Free Biofeedback Boss Workshop!  Connect with Jess @jessbrownrd or learn more about her at jessbrownrd.com Thanks for being here, sister! Until next time—cheers and happy eating! 🥂✨

    17 min

  2. MAR 17

    The Green Glow-Up: How Cruciferous Veggies Detox and Balance Hormones

    Broccoli, Brussels, kale—oh my! 🌿 These powerhouse greens do more than fill your plate—they help detox your body, balance hormones, and support gut health. In this episode, we break down:   ✅ Why sulforaphane is your liver’s BFF (hello, natural detox!)✅ How cruciferous veggies support estrogen balance for hormone health✅ The fiber factor—better digestion, lower cholesterol, and fewer cravings✅ Easy (and delicious!) ways to make greens taste amazing   Ready to level up your greens? Challenge: Add one extra serving this week—roast ‘em, blend ‘em, or sauté ‘em! Tag me @jessbrownrd and share your fave way to eat them!   🎧 Listen now & fuel your awesome!   Resources: Learn more about the Empowered Eating Model™ and the Well-Fueled Academy. Connect with the Empowered Eating Team at The Well Collective. Free Empowered Eating Masterclass!  Free Biofeedback Boss Workshop!  Connect with Jess @jessbrownrd or learn more about her at jessbrownrd.com

    12 min

  3. MAR 10

    Empowered Eating on the Go: Simple Strategies for Travel Success (Live Coaching With Mike Gordon)

    Show Notes: 🚀 Episode Summary:Traveling doesn’t have to derail your nutrition! In this live coaching session with Mike Gordon, we dive into practical, no-fuss strategies to stay fueled while on the go. Whether you're navigating airports, road trips, or new destinations, these tips will help you feel your best without missing out on the experience. 💡 Key Takeaways:✅ The Go-Bag essentials for effortless travel nutrition✅ The Adventure Fuel Rule: balancing nourishment with indulgence✅ How to avoid the airport/gas station trap while still enjoying treats✅ Why hydration & digestion are your travel superpowers✅ The mindset shift that keeps food fun and guilt-free 🎧 Tune in for real-life coaching and actionable tips you can use on your next trip! 🔗 Meet Mike Gordon:Mike Gordon is a Christian speaker dedicated to helping individuals push their limits and unlock their full potential. With an adventurous spirit, Mike seeks to spread the good news through the lens of humor and fun. Learn more about supporting his ministry here!  🌎 Connect with Mike: Website: mike-gordon.ca Instagram: @mikexgordon Let me know if this aligns with your vision or if you'd like any adjustments! 😊

    41 min

  4. MAR 3

    Why You Keep Overeating—And the Fixes That Actually Stick

    Struggling with overeating, especially in the afternoon to evening hours? You’re not alone! In this episode, we’re breaking down the real reasons why you can’t seem to stop—hint: it’s not just about willpower. I’ll share five powerful, research-backed strategies to help you regain control, feel satisfied, and finally break free from the cycle for good. What You’ll Learn:✅ The sneaky triggers driving your overeating (and how to spot them)✅ Why restriction fuels the problem—and what to do instead✅ How to make simple shifts that reduce cravings without feeling deprived✅ The key mindset shift that changes everything✅ Practical strategies you can start using tonight   Listen now and take back control—without the guilt!   Resources Mentioned: Learn more about the Empowered Eating Model™ and the Well-Fueled Academy. Free Empowered Eating Masterclass!  Connect with Jess @jessbrownrd or learn more about her at jessbrownrd.com

    18 min

  5. FEB 24

    No More Food Rules: Breaking Free from All-or-Nothing Dieting

    Are you stuck in the cycle of “good” and “bad” eating? Do you feel like you're either all in or completely off the rails with food? In this episode of Fuel Your Awesome, we’re breaking down the trap of all-or-nothing dieting and giving you real strategies to step into a balanced, sustainable way of eating. Tune in as we: ✅ Unpack why black-and-white thinking keeps you stuck✅ Reframe your mindset for food freedom✅ Share practical tools to ditch the extremes and find your awesome middle ground No more food guilt. No more rigid rules. Just a healthier, more empowered relationship with food. Let’s do this! 🎧 Hit play now and fuel your awesome!   Resources Mentioned: Learn more about the Empowered Eating Model™ and the Well-Fueled Academy. Free Empowered Eating Masterclass!  Connect with Jess @jessbrownrd or learn more about her at jessbrownrd.com

    16 min

  6. FEB 17

    What to Accept (and What Not to Give Up On) When It Comes to Nutrition & Body Changes

    For the Love of Longevity – What to Accept (and What Not to Give Up On) When It Comes to Nutrition & Body Changes   ✨ Episode Highlights:Aging is inevitable, but how we age? That’s where we have some control. In this episode, my husband joins me to dive into what’s normal, what we can influence, and how to embrace longevity while staying strong, energized, and confident.   💡 What You’ll Learn:✔️ The natural changes that happen as we age (metabolism, muscle, skin, and more).✔️ The non-negotiables for longevity—muscle retention, metabolic health, brain function, and beyond.✔️ How our approach to fitness and nutrition shifts over time.✔️ Navigating body image and health in relationships. 🧠 Quick Fact: A 2022 study in The American Journal of Clinical Nutrition found that higher omega-3 intake (especially DHA) is linked to better cognitive function and slower decline in aging adults. 💬 Let’s Talk! What’s one thing you’re prioritizing for your health this year? Drop it in the comments or tag me on social! 🔗 Links & Resources: Connect with me on IG: @jessbrownrd Learn more about Empowered Eating #EmpoweredEating #Longevity #FuelYourAwesome #NutritionForLife

    28 min

  7. FEB 10

    Empowering the Next Generation to Build Stronger Bodies & Minds

    For the Love of Resilience – Empowering the Next Generation to Build Stronger Bodies & Minds In this episode, we dive into the reality of what the next generation is experiencing when it comes to body image. With social media, comparison culture, and ever-changing beauty standards, young people today are facing more pressure than ever. How is this shaping their relationship with food, movement, and self-worth? And more importantly—how can we empower them to build resilience in the face of it all? We’ll explore the challenges, the shifting narratives, and the ways we can show up to support the next generation in developing a healthier, more empowered perspective on their bodies.    💡 Stay connected & be the first to know about our non-profit launch! Follow @the_empowermentproject_nm for updates, resources, and ways to get involved. You can check out what we are up to here!    🎧 Tune in, share with a friend, and let’s start changing the conversation.     #ForTheLoveOfResilience #TheEmpowermentProject #BodyImageMatters #EmpowerTheNextGen #StrongBodiesStrongMinds #SelfWorth #YouthEmpowerment

    37 min

  8. FEB 3

    Unlocking Sports Nutrition Secrets

    Welcome to the For The LOVE Series!  Welcome to the first episode of our special February series, For the Love of...! Today, we’re diving into sports nutrition—what fuels your body best, what myths need busting, and how to nourish yourself for peak performance. 💡 What We Cover in This Episode:✔ The biggest misconceptions about sports nutrition✔ How to fuel before, during, and after workouts✔ How to spot nutrition misinformation online Whether you're an athlete, a weekend warrior, or just looking to optimize your energy, this episode is packed with practical, science-backed tips to help you make informed choices.  Let’s Connect!Want personalized guidance on your nutrition journey? Let’s chat! Book a free discovery call to explore how we can support your goals. Recommended: Learn More About LNMTAs discussed in the podcast- I am a big fan of LNMT —a trusted source for electrolytes!   If you loved this episode, don’t forget to subscribe, share, and leave a review—it helps us keep bringing you valuable conversations!

    25 min
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About

Fuel Her Awesome – Your Nutrition Pep Talk to Supercharge Your Life! Hey friend, welcome to **Fuel Her Awesome**—the podcast that helps you cut through the nutrition noise, trust your body, and fuel your life with confidence! I’m **Jess Brown**, registered dietitian, certified sports specialist, certified eating disorder consultant and **empowered eating** coach, here to bring you bite-sized, science-backed pep talks that blend **biofeedback, nutrition science, and real-life values**—because true wellness isn’t about rigid rules, it’s about alignment. Each episode is your **weekly dose of clarity and motivation**, helping you break free from all-or-nothing thinking and make food choices that work for YOU. Whether you’re looking to boost energy, improve digestion, or just feel better in your body, you’re in the right place. 👉 Hit Subscribe for: ✅ The Value Compass – Grounding your nutrition in what truly matters to you! This is what sets up apart from intuitive eating. ✅ Biofeedback Boss Tips – Learning to listen to your body’s cues! Your body is always communicating to you, learn how! ✅ Nerdy Nutrition Nuggets – Science-backed insights made simple. No trends, just science. ✅ Practical Takeaways – Small, actionable steps to fuel your awesome! Because here’s the deal—you are awesome, and life is an invitation to show up that way. But you can’t do that without food. So, let’s dive in and fuel your awesome with Empowered Eating!

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