Fuel Her Awesome — Mental Health, Aging, Nutrition & Healing Your Relationship With Food: gut-brain connection, emotional e

Jessika Brown- Registered Dietitian, Empowered Eating Coach, Intuitive Eating Mentor, Boy Mom
  • 4.9 (240)
  • Nutrition
  • Updated Weekly

Most women don't have a nutrition problem. They have a relationship problem — with food, with their bodies, and with themselves. And until someone addresses that, no meal plan is going to stick. Welcome to Fuel Her Awesome — the podcast where mental health and nutrition finally meet. I'm Jess Brown, registered dietitian, certified eating disorder consultant, certified sports dietitian and your guide to understanding why you eat the way you do — and how to change it without shame, restriction, or starting over. Each episode goes beyond the food to explore the root causes most providers miss: the gut-brain connection driving your mood, the stress hormones shaping your cravings, the nutrient gaps nobody tested for — and what you can actually do about it. Science-backed, judgment-free, and built for the woman who is done treating symptoms and ready to heal the root. This isn't another wellness podcast. It's the one that finally connects the dots. Subscribe for weekly episodes on: → The gut-brain axis and how your microbiome affects your mental health → How cortisol, blood sugar, and stress hormones drive your eating behavior → The nutrient depletions linked to depression, anxiety, and ADHD that nobody tested for → What your body is actually communicating — and how to listen → Science that's real, actionable, and completely judgment-free You're not broken. You're just missing the full picture. Let's build it together.

  1. Aug 31

    The REAL RESET: 5 Steps to Feel Like Yourself Again

    What if you don’t need another diet, another workout plan, or more discipline? What if you need a Real Reset? In this short episode, Jess walks you through the five foundational shifts of the REAL RESET framework—a practical way to reconnect with your body, your health, and yourself when the things that used to work just don’t seem to work anymore. R — Regulate your nervous system Before we try to change our food, exercise, or body, we have to understand what state our nervous system is operating from. E — Evaluate your gut Your gut plays a powerful role in digestion, inflammation, hormones, metabolism, and how you feel day to day. S — Story work The way we think about our bodies, food, health, and ourselves matters. Sometimes the reset starts with changing the story we've been carrying. E — Eat with intention Not restriction. Not perfection. Learning to nourish your body based on what it actually needs now. T — Time & trust Your body doesn't change overnight. A real reset requires patience, consistency, and learning to trust the process—and your body again. This isn't about starting over. It's about starting differently. And if you're ready to understand what your body is asking for in this season, but you missed the live RESET event, no worries! We grabbed the best parts before they disappeared, and you can access them in the new resource below! Your reset starts here. ***NEW from Jess: The Empowered Hormone RESET Quiz Your hormones aren't supposed to run the show. Take the quiz and take your power back.

  2. Aug 24

    Why What Used to Work Doesn’t Anymore (And What to Do About It) The Real RESET Ep#4

    What if the problem isn’t that you’ve “lost your discipline”—but that you’re trying to grow in a completely different season? What worked for your body five years ago, last year, or even six months ago may not work today. In this episode, we’re talking about why. Think of your body like a garden: sometimes the soil changes (your gut health), sometimes the weather shifts (your hormones), and sometimes the season simply calls for something different. If what used to work suddenly isn’t working anymore, this episode will help you understand why—and what your body may actually need now. If this hit home, but you missed the live RESET event, no worries! We grabbed the best parts before they disappeared, and you can access them in the new resource below!   ***NEW from Jess: The Empowered Hormone RESET Quiz Your hormones aren't supposed to run the show. Take the quiz and take your power back.

  3. Aug 17

    The Reset Tool You Already Have! The REAL RESET Ep#3

    What if the reset you’re looking for doesn’t require another supplement, another routine, or another thing to add to your already-full life? What if you already have the tool? In this episode, we’re talking about something incredibly simple: putting what you’re carrying into words. Research on expressive writing suggests that writing about difficult or unresolved experiences can do more than simply help us “get it out.” The real power may come from creating a coherent story, gaining insight, and understanding what we’re actually experiencing. And that matters because sometimes we don't need to fix everything—we need to understand what’s happening inside of us. In this episode: Why keeping stressful experiences inside can create an ongoing physiological load What the research on expressive writing actually tells us Why journaling seems to work through insight and meaning-making, not simply emotional release How putting a difficult experience into words can help turn something fragmented into something you can understand Why you don't need to journal every day to benefit The important caveats around trauma, rumination, and unstructured emotional writing How to use simple prompts to move from what happened → what it means → what you need → what you can let go of Your reset prompts Start with: What am I not saying out loud to anyone right now? Then: Tell the story of today's hardest moment as if you're explaining it to someone who wasn't there. What happened, in order? Move toward insight: What does this situation tell me about what I actually need right now? And close the loop: What's one true, small thing I understand now that I didn't when I started writing? You don't have to have all the answers. You don't have to fix everything. Sometimes the first step toward feeling like yourself again is simply giving what you're carrying a place to land. The reset tool you already have? Your own words. If this hit home, but you missed the live RESET event, no worries! We grabbed the best parts before they disappeared, and you can access them in the new resource below! ***NEW from Jess: The Empowered Hormone RESET Quiz Your hormones aren't supposed to run the show. Take the quiz and take your power back.

  4. Aug 10

    The Lies We've Been Told About Nutrition and Our Body w/ Micah Howard The REAL RESET Ep #2

    If hitting the goal would finally make you enough — that's the lie. Not the protein target. Not the meal plan. The belief underneath it. In this episode, special guest Micah Howard and Jess Brown are naming the lies about nutrition and your body that keep smart, capable women stuck in all-or-nothing thinking — and how perfectionism convinces you that extreme is the same thing as disciplined. We get into: → Why all-or-nothing thinking feels like commitment but is actually avoidance → The difference between pursuing health from worth vs. pursuing it for worth → How perfectionism disguises itself as high standards → What it looks like to set a goal without staking your value on hitting it If this hit home, but you missed the live RESET event, no worries! We grabbed the best parts before they disappeared, and you can access them in the new resource below!   ***NEW from Jess: The Empowered Hormone RESET Quiz Your hormones aren't supposed to run the show. Take the quiz and take your power back.

  5. Aug 3

    When Your Body Feels Like a Stranger. The REAL RESET Ep #1

    Feeling off lately? Exhausted, holding weight you can't explain, and not quite yourself — you're not broken. You might just be doing "discipline" wrong. In this episode, I bring my husband on to talk about something most wellness content skips: the difference between discipline and rigidity, and why learning to tolerate discomfort (without spiraling into control) might be the actual reset your body's been asking for. We get into: → Why rigidity feels like discipline but works against you → What it actually looks like to sit with discomfort instead of managing it away → How this shows up in marriage, not just meal plans → Why "The Real Reset" isn't another diet — it's a nervous system shift If this hit home but you missed the live RESET event, good news! We grabbed the best parts before they disappeared, and you can access them in the new resource below. Cheers and happy eating! ***NEW from Jess: The Empowered Hormone RESET Quiz Your hormones aren't supposed to run the show. Take the quiz and take your power back.

  6. Jul 20

    Vacation Without Food Stress: The Empowered Eating Travel Guide

    Anxious about food on your next trip? Learn how to enjoy vacation without food guilt, restriction, or the "I'll start over Monday" spiral. In this episode, we're breaking down why travel throws off your eating rhythm, why "I'll be good until vacation, then reset after" backfires every time, and what it actually looks like to enjoy food on a trip without the guilt spiral that follows you home. You'll learn: How to eat empowered while traveling without over-planning or over-restricting Simple ways to stay connected to hunger and fullness cues on the road What to take with you on a trip to keep some nutrition strategy without spoiling the fun If this episode hit home, you'll want to hear the rest of the story. This is one thread in a much bigger conversation happening next on the podcast — The Real Reset, a series and masterclass unpacking why what used to work isn't anymore and how to finally break the all-or-nothing cycle for good. It all leads to the live Real Reset Masterclass on September 2, where you'll learn how to reconnect with your body, restore your health, and reclaim the energy and confidence you've been missing. 👉 Save your seat and get all the details on the full series here!    ***NEW from Jess: The Empowered Hormone RESET Quiz Your hormones aren't supposed to run the show. Take the quiz and take your power back.

  7. Jul 6

    Biofeedback Over Burnout: A Conversation on Mind-Body Connection and Nutrition with Megan Caldwell

    This episode is a special crossover — content shared from my conversation with Megan Caldwell on The ROCKSTAR Mom Summit. We talked about biofeedback: what it actually means, and why it's a far more sustainable approach than obsessive tracking or rigid rules. It's the difference between controlling your body and partnering with it — a shift that sits at the core of Empowered Eating. Want the freebie mentioned? Grab the Meaning Beyond Macros Masterclass here!  🎙️ Catch the full Rockstar Mom Summit and more of Megan's incredible work at megancaldwellpdx.com 📱 Follow her: @megancaldwellpdx ***NEW from Jess: The Empowered Hormone RESET Quiz Your hormones aren't supposed to run the show. Take the quiz and take your power back.

  8. Jun 21

    3 Things Perimenopause Changed in My 40s: Gut Health, Grit & Smart Supplements

    Your hormones have seasons — and somewhere in my 40s, mine changed the rules on me. In this episode, I walk through the three things that actually shifted: how much my gut became the lever for everything (the estrobolome is real, and so is my new sensitivity to skipping fiber), why I didn't lose my grit but redirected it toward what I value, and how I supplement now — like maintaining a car with 200,000 beautiful miles on her. I frame the whole thing as a letter: what I'd say to my younger self, and what I hope my older self says back to me. The thread underneath all of it — a deposit now for a fuller withdrawal later. 🌿 Grab the free Feed Your Phase guide — a map of how your plate should follow your hormones across all four seasons! 📋 I opened a few intake assessment spots this summer and have a couple left. If you want a real dietary assessment and a supplement stack built for you, apply here: [INTAKE APPLICATION]. Listening later? The options are still on that page — go take a look. ***NEW from Jess: The Empowered Hormone RESET Quiz Your hormones aren't supposed to run the show. Take the quiz and take your power back.

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4.9
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About

Most women don't have a nutrition problem. They have a relationship problem — with food, with their bodies, and with themselves. And until someone addresses that, no meal plan is going to stick. Welcome to Fuel Her Awesome — the podcast where mental health and nutrition finally meet. I'm Jess Brown, registered dietitian, certified eating disorder consultant, certified sports dietitian and your guide to understanding why you eat the way you do — and how to change it without shame, restriction, or starting over. Each episode goes beyond the food to explore the root causes most providers miss: the gut-brain connection driving your mood, the stress hormones shaping your cravings, the nutrient gaps nobody tested for — and what you can actually do about it. Science-backed, judgment-free, and built for the woman who is done treating symptoms and ready to heal the root. This isn't another wellness podcast. It's the one that finally connects the dots. Subscribe for weekly episodes on: → The gut-brain axis and how your microbiome affects your mental health → How cortisol, blood sugar, and stress hormones drive your eating behavior → The nutrient depletions linked to depression, anxiety, and ADHD that nobody tested for → What your body is actually communicating — and how to listen → Science that's real, actionable, and completely judgment-free You're not broken. You're just missing the full picture. Let's build it together.

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