Welcome back to the Empowered Eating Holiday Edit! Holiday drinks are basically nostalgia in a cup—whether it’s hot chocolate after sledding, eggnog at grandma’s, or that peppermint mocha you wait for all year. But here’s the deal: some of these festive sips pack the sugar punch of a candy aisle. Does that mean you should skip them? Absolutely not. In this episode of The Empowered Eating Holiday Edit, we’re decoding the most popular holiday drinks—hot chocolate, eggnog, peppermint lattes, holiday cocktails—and giving you the inside scoop on what they mean for your energy, mood, and health. Spoiler: one grande peppermint mocha is the sugar equivalent of nearly 15 candy canes… but with a few simple swaps (or smart pairings), you can sip without the crash. 🎁 What You’ll Learn in This Episode Why holiday drinks are more than “empty calories”—they actually affect your blood sugar, energy, and mood. The difference between sipping for joy vs. sipping on autopilot. Easy tweaks to keep tradition alive without the sugar coma. How to use empowered eating to enjoy the drinks you love and still start January feeling good in your body. 💡 Reflective Question When it comes to your holiday drinks, which ones feel worth it for joy and connection—and which ones could you swap, shrink, or skip without missing out? 🎁 Join the Empowered Eating Academy If you’re ready to do more than just decode holiday drinks and actually build food freedom + confidence for the whole year ahead, the Empowered Eating Academy is for you. It’s a four-month coaching program that blends the tools from my group programs with the personalization of one-on-one support, so you finally have a roadmap that fits your body and your life. 💥 Bonus: When you join before December 31st, you’ll also receive a free GI-MAP test (valued at $400!) to kickstart your health for 2026. Spots are limited—so don’t just deck the halls this holiday season… deck out your health for the New Year. Check out details HERE! 

Welcome back to The Empowered Eating Holiday Edit! Ever found yourself hovering near the charcuterie board when the holiday stress kicks in? You weren’t just hungry, girl—you were wired for it. Stress doesn’t just change your mood, it changes how your brain and body respond to food. And the snack plate? It starts singing like a full-on choir. 🎶🧀🍫 In this episode of The Empowered Eating Holiday Edit, Jessika unpacks why stress and emotions hijack our eating and how empowered eating gives us tools to respond instead of react. What You’ll Learn in This Episode: ✨ Why stress and emotions make snack plates so irresistible (hint: cortisol + cravings).✨ The science behind stress eating, including two powerful studies on cortisol and food intake.✨ How the prefrontal cortex, amygdala, and hippocampus all play tug-of-war with your choices under stress.✨ 4 quick, practical strategies to navigate the holiday snack plate without guilt or deprivation.✨ A new way to think about stress eating that shifts you out of shame and into empowered choice. Reflective Question: What stress or emotion might be driving you toward the snack plate this season—and what one small pause could change your next bite? Call to Action: If you’re ready to go deeper than quick tips and build real support, the Empowered Eating Academy is now open! This four-month coaching program combines nutrition science, mindset shifts, and personalized coaching so your season of stress doesn’t become a season of sneaky snacks. 💡 Join before December 31st and get a FREE GI-MAP test (valued at $400!) to kickstart your health in 2026. Spots are limited—don’t let the snack plate hijack your holidays. 👉 [Learn more + join here!]

Welcome back to The Empowered Eating Holiday Edit! Ever feel like health is an all-or-nothing game? Either you’re “on it” with strict discipline or completely disconnected and starting over Monday. I’ve lived on both ends of that spectrum—and the truth is, it’s not a spectrum at all. It’s a trap. In this episode of The Empowered Eating Holiday Edit, we’ll explore how to step out of black-and-white thinking and find your sweet spot between discipline and deprivation. Because true health isn’t about rules—it’s about freedom, values, and a framework that actually fits your life. 💡 What You’ll Learn The false "spectrum" of health: disconnected vs. obsessive. Why the Expectation Gap (effort vs. results) leaves so many women burned out. The two missing pieces: biological reality + values alignment. How to spot the fine lines: discipline vs. rigidity, flexibility vs. apathy. Why empowered eating looks more like a rainbow than a finish line. ✨ Takeaway Health isn’t about finding the perfect point on the line. It’s about learning to live inside the rainbow—where your body, your season, and your values shape what health looks like for you. 🎁 Special Holiday Invitation The Empowered Eating Academy is officially open! This four-month coaching program blends the tools from my group programs with the personalization of one-on-one support—so you get a roadmap that truly fits your life. Join before December 31st and you’ll also receive a free GI-MAP test (valued at $400!) to kickstart your health in the new year. Spots are limited, so this is your chance to step into 2026 energized, confident, and free from the expectation gap. 👉 Click here to join the Empowered Eating Academy

Welcome to The Empowered Eating Holiday Edit!  Candy canes, peppermint bark, trays of fudge… why does holiday food feel so addictive? And more importantly—how can you enjoy the season without falling into the guilt → crave → crash cycle? In this episode, I’m unpacking what’s really going on with holiday cravings and how to navigate them with confidence instead of chaos. 💡 What You’ll Learn in This Episode The real story behind cravings: why sugar, fat, and salt light up your brain’s reward system. And what about food addiction? Do we need to be worried? Biofeedback check-in: how to look back on past holidays and ask, “How did I actually feel?” (Think: energy, digestion, mood—not just weight gain.) Values alignment: how to set boundaries that feel empowering instead of restrictive by asking the right questions. Science made simple: what research says about food addiction, cravings, and restriction. Holiday tools you can use right away: practical strategies to enjoy the season without the sugar spiral. ✨ Takeaway Cravings are normal. Food isn’t the enemy. The goal isn’t to white-knuckle your way through the holidays—it’s to enjoy them fully, while still feeling healthy, energized, and aligned with your values. 🎁 Special Holiday Invitation My team has been hard at work behind the scenes, blending the proven methods of the Well-Fueled Academy with the personalization of one-on-one coaching to bring you the Empowered Eating Academy. When you join before December 31st, you’ll also receive a free GI-MAP test (valued at $400!) to kickstart your health in the new year. Spots are limited—so consider this your official invite to step into 2026 feeling healthy, energized, and at home in your body again. 👉 Click here to join the Empowered Eating Academy

Welcome to the Empowered Eating Holiday Edit! Ever found yourself going back for seconds… and thirds… only to end the night uncomfortably full and regretting it later? I’ve been there too—plate after plate of mashed potatoes when what I really needed was comfort, not another serving. But instead of finding peace, I found myself stuck in the spin cycle of overeating, guilt, and swearing I’d “start fresh on Monday.” Sound familiar? Or maybe you’ve seen a family member ride that same teacup spin. Either way—you are not alone. And the good news? There’s a way off that ride. In this episode of The Empowered Eating Holiday Edit, we’re tackling impulse control at the Thanksgiving table—because it’s not just about willpower or saying “no” to pie. It’s about understanding what’s happening in your brain, body, and emotions, and learning how to make empowered choices that let you actually enjoy the holiday without the crash, guilt, or food hangover. 💡 What You’ll Learn in This Episode Why holiday eating often feels like a “perfect storm” of impulse + environment + emotions. The brain science behind impulsive eating (your Prefrontal Cortex, Amygdala, and Hippocampus explained—no PhD required). Practical, bite-sized strategies for navigating the Thanksgiving table with confidence. How to swap guilt and restriction for presence, joy, and empowered choice. ✨ Key Takeaways Impulse control isn’t about denial—it’s about creating the space to make intentional, values-aligned choices. Food can be joy—not the thing that drags you down. With a little awareness and preparation, you can leave the table feeling connected, energized, and proud of how you showed up. 🎁 Special Holiday Invitation This season, I’m bringing you more than just pep talks. I’ve taken the best of the Well-Fueled Academy and the personalization of one-on-one coaching to create the Empowered Eating Academy—a four-month program designed to give you the education, support, and accountability you need to finally feel at home in your body. And here’s the holiday bonus: if you join before December 31st, you’ll receive a free GI-MAP test (valued at $400!) to kickstart your health in the new year. Spots are limited—so consider this your official invite to step into 2026 feeling healthy, energized, and confident at the table (and beyond). 👉 Click here to join the Empowered Eating Academy

In this awesome episode, Jess sits down with Dr. Claire Wilcox, psychiatrist, researcher, and author of Rewire Your Food-Addicted Brain, to unpack one of the most misunderstood topics in modern nutrition: food addiction. Together, they explore what happens in the brain when we crave, overeat, and struggle to stop—and how understanding the neuroscience behind those behaviors can lead to true healing. Dr. Wilcox shares her expertise in addiction psychiatry, the science behind the Yale Food Addiction Scale, and her personal recovery journey from food obsession to food freedom. Jess and Dr. Wilcox also discuss the tension between diet culture and anti-diet movements, offering compassionate, evidence-based strategies for those seeking balance. 🧠 Key Topics Covered What “food addiction” really means from a neuroscience and psychiatric perspective Why sugar, fat, and salt ratios in processed foods make them so hard to resist How the brain’s reward system reinforces craving and binge cycles The difference between food addiction and eating disorders—and why nuance matters How to use harm reduction and mindfulness in recovery instead of restriction Dr. Wilcox’s personal story of healing and her path toward body acceptance How to set recovery goals that focus on values and freedom, not weight loss 🔗 Links & Resources 📘 Grab Dr. Wilcox’s book: Rewire Your Food-Addicted Brain 🧩 Read a Free Chapter: Available on New Harbinger’s website (visit the Free Chapter link under the book listing) 🌐 Explore Dr. Wilcox’s Resources: Visit www.wilcoxmd.com → Free Resources & Tools 💡 Learn More If this conversation resonated with you, explore Jess’s Empowered Eating Method—a framework that blends values, biofeedback, and nutrition science to help you find freedom with food again. Because healing your relationship with food isn’t just about what you eat—it’s about how you live.

Join us at the Becoming Her Retreat 2026!  What if fashion was more than clothes? What if it was a doorway into healing, confidence, and becoming the woman you were always meant to be? In today’s episode, Jess sits down with Marisa Anderson, stylist, confidence coach, pastor and co-creator of the Becoming Her Retreat. Together, they unpack how travel, style, and personal pivots shaped Marisa’s journey — and how those experiences are now guiding women into deeper transformation. You’ll hear about the heart behind the retreat, why “dress like the woman you dream of” is more than just a tagline, and how fashion and body image can be powerful tools for self-acceptance and spiritual growth. We’ll also talk about: How fashion and identity intersect with healing and faith Why body image struggles often show up in how we dress What women can expect at the Becoming Her Retreat (and what surprises might await!) How to know if investing in yourself through a retreat is the next right step If you’ve ever wrestled with style, body image, or believing you deserve to feel beautiful, this episode is an invitation into hope, healing, and a vision of who you’re becoming.

Every October, the same question pops up: What about all that candy?  And this year, there has been a heavy focus on food dyes! Are they dangerous? Should you be worried about letting your kids dive into their trick-or-treat stash? In this episode, we’ll break down the science behind food dyes, how much it actually takes to reach concerning levels, and—most importantly—how to approach Halloween through the lens of Empowered Eating. Spoiler alert: it’s less about fear, and more about values, biofeedback, and joy. What You’ll Learn in This Episode: 👻 The Science of Food Dyes How your body (and your child’s) actually processes artificial colors—hint: the liver is your detox hero. The acceptable daily intake levels (ADIs) set by the FDA (U.S.) and EFSA (Europe)—and why your kid would need a mountain of candy to get close. Real-life examples: A 44-lb child would need about 22 oz of Kool-Aid Burst or 4+ servings of Skittles to hit the Red 40 ADI. A 66-lb child? Closer to 32 oz of Kool-Aid or 6+ servings of Skittles. Why moderation and label awareness still matter, especially if multiple dyed foods/drinks are eaten across the day. 🎉 The Empowered Eating Perspective How to shift from fear-based nutrition to values-based choices. Why one of Jess’s core values is making sure celebrations (like Halloween!) are joyful, not stressful. How to align candy decisions with what matters most to your family—whether that’s faith, fun, balance, or creating happy core memories. 🧡 Teaching Kids Through Biofeedback How candy can actually become a teaching tool. A personal story about Jess’s oldest son learning to connect candy intake with how he feels later. Why giving kids space to connect food → feelings helps build self-trust for the future. 🎃 Conclusion: Empowered Choices for Every Family The most important takeaway: it’s not about whether you do or don’t let your kids go big on Halloween candy—it’s about making a choice that aligns with your family’s values. Empowered Eating = confidence, trust, and joy, not fear. Closing Thought:So whether you let the candy flow freely or take a more structured approach, the goal isn’t perfection—it’s alignment. Here’s to an empowered Halloween filled with joy, core memories, and maybe even a few Skittles.   Learn more about empowered eating HERE! 

Episode 2: The Mental Side of Estrogen & Progesterone Your hormones don’t just shape your cycle—they shape your mind. In this episode, we’re digging into how estrogen and progesterone impact mood, memory, motivation, and mental health, and what you can do about it. Book an intake with Jess!  Learn more about Empowered Eating HERE!  What You’ll Learn in This Episode 1. How Estrogen & Progesterone Affect the Brain Estrogen boosts serotonin and dopamine, supporting mood, memory, and cognition. Low levels? Think irritability, brain fog, mood swings, and focus struggles. Progesterone has calming, GABA-like effects that regulate anxiety and sleep. When levels dip, anxiety and insomnia often spike. Fluctuations (like PMS or perimenopause) create emotional reactivity—and some women are more sensitive than others. 2. Why This Feels So Hard Cyclical mood swings, irritability, and brain fog PMS and PMDD challenges Perimenopause mood dysregulation and midlife depression risk Sleep disruptions that worsen mood and focus 3. The “ALIFE” Framework (Episode 1 Refresher) A – Adapt Stress: Cortisol throws hormones off rhythm. L – Love Your Liver: Cruciferous veggies + hydration help clear excess hormones. I – Increase Awareness: Track your cycle and mood, sleep, energy. F – Fuel for Balance: Protein, fiber, and healthy fats stabilize blood sugar. E – Embrace Sleep: Non-negotiable for hormone harmony. 4. Actionable Strategies from a Clinical Perspective Track & Monitor with Intention: Chart mood, cravings, sleep, and energy with your cycle to spot patterns. Micronutrients that Matter: Omega-3s (EPA/DHA) → serotonin support B vitamins (especially B6) → neurotransmitter synthesis Magnesium → calms the nervous system & eases PMS irritability Tryptophan → serotonin precursor (turkey, eggs, nuts) Iron & Zinc → energy, brain clarity, progesterone support Balancing Estrogen: Boost when low: phytoestrogens (flax, soy), adequate calories, micronutrients Bind excess when high: cruciferous veggies, fiber, probiotics for gut health Lifestyle Levers: Balance blood sugar → stable mood Manage stress → keep cortisol from hijacking sex hormones Move daily → serotonin boost & hormone metabolism Prioritize sleep → keeps the whole hormone orchestra in sync 5. When to Ask for HelpIf mood swings, anxiety, or depression become debilitating or interfere with daily life, it’s time to bring in professional mental health support alongside nutrition and lifestyle strategies. Key Takeaway You don’t have to be at the mercy of your hormones. With the right nutrition, awareness, and lifestyle tools, you can work with your cycle instead of fighting against it. This is Empowered Eating in action: where science, biofeedback, and your values intersect so you can feel like yourself again. 🎧 Tune in to learn how to nourish both your body and your mind—because your hormones may fluctuate, but you don’t have to feel out of control.

Your Hormone Health Playbook Balanced hormones don’t just happen by chance — they’re built on science, strategy, and a little self-awareness. In this first episode of our hormone health series, we’re laying out your playbook: the big picture of how your cycle works, what changes across the decades, what throws hormones off track, and the steps you can take today to support balance for years to come. What You’ll Learn in This Episode: ✨ Cycle Overview (the big picture) The four phases of your menstrual cycle: menstrual, follicular, ovulatory, and luteal. Why estrogen, progesterone, and LH/FSH shifts matter for your energy, mood, and performance. How the HPO axis (hypothalamus-pituitary-ovary connection) keeps everything in rhythm. ✨ Major Hormone Change Points From puberty to menopause, what’s happening with hormones in your teens, 20s, 30s, 40s, and beyond. What to expect in perimenopause vs. menopause — and why timing matters. ✨ What Exacerbates Imbalances The real-life culprits that throw hormones off balance: stress, poor sleep, nutrient gaps, gut issues, toxins, and more. Why blood sugar and insulin are key players in the hormone story. ✨ Future-Proofing Hormone Health How your 30s and 40s set the stage for smoother perimenopause and menopause. Insights from research on bone health, metabolism, and even brain resilience. ✨ Your ALIFE Framework for Balanced HormonesBecause balanced hormones = a better life. A – Adapt Stress → Lower the cortisol burden. L – Love Your Liver → Support detox with food, hydration, and lifestyle. I – Increase Awareness → Track your cycle and learn your patterns. F – Fuel for Balance → Nourish with protein, fats, and fiber-rich carbs. E – Embrace Sleep → Protect your circadian rhythm and hormone orchestra. Balanced hormones don’t happen by accident — they happen by ALIFE. Adapt stress, Love your liver, Increase awareness, Fuel your body, and Embrace sleep. That’s how we create a life that flows. 👉 If you want to learn more about Empowered Eating, Start HERE with our “Where Do I Even Start?” quiz — because let’s be real, we all need a starting line. (See what I did there? 😉)

Think you can spot the nutrition lies? In this episode, we’re playing a game of Two Truths and a Lie—nutrition-science style. From carbs and muscle fuel to metabolism myths, I’ll unpack what the research actually says (and what it doesn’t). 👉 Here’s what you’ll learn: Why carbs are more than just “energy” (and the surprising truth about muscle breakdown). Nutrition myths that sound convincing but just don’t hold up in the science. How to spot sneaky misinformation so you can make confident choices about food. This episode is all about cutting through the noise and giving you the evidence you actually need to fuel your body—without the fluff. Whether you’re an athlete, a busy professional, or just someone trying to sort fact from fiction, this one’s for you.   ✨ Want to bring Jess to your team or event? Find out details HERE.  ✨ Not sure where to start with your own nutrition? Take our brand-new quiz—“Where Do I Even Start?”—to kick off your Empowered Eating journey today.

In today’s culture, women are pulled toward extremes with food—swinging between anti-diet messages and “clean” or “holy” eating expectations. But what if there’s a different way? Empowered Eating offers a bridge between the extremes, inviting us into the nuanced, intentional middle. In this episode, Jess shares stories that bring this idea to life—from history-making women who defied cultural norms to modern-day examples of choosing health practices rooted in values, not pressure. Along the way, you’ll hear how faith, freedom, and personal priorities can transform the way we think about food and body image. You’ll walk away with: Inspiration from unlikely “bridge builders” who shifted culture. A fresh perspective on what Empowered Eating really means. Reflection questions to help you align health with your values. Practical ideas to choose food, movement, and mindset shifts that feel both life-giving and sustainable. If you’ve felt cultural whiplash—from diet culture to body positivity to the Ozempic era—this episode will give you hope, clarity, and a way forward. ✨ Press play and discover how to build your own bridge with Empowered Eating. ✨Learn more about booking with Jess on a FREE discovery call. 

Your hair tells a story — and it’s not just about beauty. It’s a reflection of what’s happening inside your body. For years, I struggled with brittle hair and stalled growth, until I discovered the missing piece: gut health. In this episode, I’m sharing: How gut health impacts nutrient absorption and hair growth Why over-supplementing can sometimes backfire and cause more shedding The role of biofeedback in spotting when your body is asking for help Practical ways to begin supporting your gut and, in turn, your hair If you’ve been frustrated with hair loss, thinning, or breakage, this episode is for you. You’ll learn how healing from the inside out can restore not just your hair, but your confidence and energy too. ✨ Grab my free Supplement Stack Clean-Out Guide to learn more about GI-MAP testing and how to build a solid foundation for your nutrition. Your body isn’t broken — it just needs some TLC. Let’s get started!   PS- If you need awesome hair products, @blessed.and.balanced is the BEST! 

Ever notice how stress doesn’t just live in your head — it knots up in your stomach too? That’s no coincidence. Your gut and brain are in constant conversation, and when stress shows up, your digestion (and mood) get the memo. In this episode, I’m unpacking what happens when stress hijacks your nervous system and wreaks havoc on your gut — and more importantly, what you can actually do about it. We’ll cover: Why the gut-brain axis is like a two-way radio (and how stress throws it out of tune) The cascade of stress hormones and why your digestion takes the hit Nutrients that act like “backup batteries” for your brain in high-stress seasons Gut-loving foods How to strike balance in your relationship with food — fuel and comfort Because here’s the truth: you may not be able to control the stressors in your life, but you can care for your gut and, in turn, your mental health. So if stress has been tying your stomach in knots, this one’s for you. Let’s talk about how to feed your gut so you can free your mind. And as mentioned here is my: FREE SUPPLEMENT SMART GUIDE HERE    Cheers, and happy eating!  Jess 

 What if the very thing you need for nervous system regulation, gut health, and hormone balance is accessible to you RIGHT NOW in 60 seconds?? More energy, calm, and balance— it is already within reach! This summer, I hit pause on the nonstop hustle and discovered a new rhythm that’s transformed how I move, eat, parent, work… and live. In this episode, I’m pulling back the curtain on what it truly means to slow down and reset—not just resting, but tapping into a powerful connection between your nervous system and gut health.   On today's episode you'll hear about: - The shoe metaphor that changed how I see my stress and recovery (and why you might be living in high heels 24/7 without even knowing it). Five subtle signs your body is begging for a reset, from brain fog to hormone shifts. - What it really means to swap into your “sneakers” for nervous system rest, and how that fuels your gut and whole-body healing. - Science-backed ways to support your nervous system through mindful breathing, boundary-setting, and nutrition. - Why honoring fatigue is an act of strength, not weakness—and how listening to your body’s biofeedback can prevent overwhelm before it spirals. - The incredible friendship between your nervous system and your gut — and why calming one means healing the other.   If you’re juggling family, work, and life stressors and feeling drained, this episode is for you. It’s a gentle invitation to slow your pace, tune in, and start healing from the inside out. Ready to reset? Let’s slip into those sneakers together.   Want to learn more about Empowered Eating? Click HERE — I’d love to connect!

Welcome to my Summer Throwback Playlist—a handpicked collection of the most downloaded episodes of the podcast. These are listener favorites, packed with insights, laughs, and empowered eating encouragement to keep you fueled all summer long. A quick heads up: since these are throwbacks, you might hear old references to programs or events that are no longer active—but the heart of each episode still hits. You can find all the new resources and ways to connect with me in the show notes. I hope you are having the best summer! Enjoy! Let’s dive in and revisit the best of the best! It isn’t that it’s too hard.You can trust the process.And it definitely isn’t your lack of willpower. The things holding you back from food freedom may not be what you expect. In today’s episode, I’m unpacking six fear-based blockers that can quietly sabotage your path to empowered eating—and how to move past them with compassion and clarity. Here’s what we’re covering:  1. Fast (but not good) resultsIf I had a dollar for every person who lost weight fast and regained it (plus more)... I’d be opening a restaurant and serving you all dinner. Don’t be distracted by someone else's temporary success. Real change takes balance and time.  2. Resistance to natural changesBodies change—because life changes. You’re not meant to look like you did in high school. Postpartum bellies, aging skin, and new phases are part of being human. It’s time we rewrite the narrative.  3. Unrealistic expectationsAre you setting goals that your current season of life can’t support? Let’s talk about tuning into God’s vision for you—so you can focus on what really matters and feel successful doing it.  4. Not living in the presentYou can’t connect to your body if you’re constantly in your head. Biofeedback only works when you’re here—not planning the next diet, not reliving last weekend's food choices. Just here. 5. Lack of gratitudeWe’ve been trained to pick apart our bodies. But when you shift your focus to what your body can do and how it’s serving you, your mindset (and choices) start to change.  6. Inability to find satisfaction in foodLegalizing all foods can feel scary—but it’s also the gateway to freedom. True satisfaction changes your cravings, your choices, and your relationship with food for the long haul. Learn more about the Empowered Eating Model™ and connect with the Empowered Eating Team at The Well Collective. Free Empowered Eating Masterclass!  Connect with Jess @jessbrownrd or learn more about her at jessbrownrd.com Thanks for listening, and don’t forget to join me next Monday where I’ll be back to fuel your awesome and with NEW episodes!  Cheers and happy eating!Jess

Welcome to my Summer Throwback Playlist—a handpicked collection of the most downloaded episodes of the podcast. These are listener favorites, packed with insights, laughs, and empowered eating encouragement to keep you fueled all summer long. A quick heads up: since these are throwbacks, you might hear old references to programs or events that are no longer active—but the heart of each episode still hits. You can find all the new resources and ways to connect with me in the show notes. I hope you are having the best summer! Enjoy! Let’s dive in and revisit the best of the best! For anyone with a history of black-or-white thinking, trying something new or setting a new goal can be overwhelming… Because when we operate in black-or-white thinking, we are operating in a PASS OR FAIL mentality. Then there is this other word I want to unpack: healthy discipline. If you are like me, you may have a bit of an aversion to this word. And after years of exploring, I have come to find that black-or-white thinking taints discipline. This, in turn, inhibits our ability to set and accomplish new goals—ultimately, keeping us stuck in our health journey. So today I am making a case for discipline, and spelling out why it is SO different from black-and-white thinking and how to not confuse the two so we set ourselves up for success! This podcast is here to support you weekly, but it only scratches the surface. For more info on how you can become an empowered eater:  Learn more about the Empowered Eating Model™ and connect with the Empowered Eating Team at The Well Collective. Free Empowered Eating Masterclass!  Connect with Jess @jessbrownrd or learn more about her at jessbrownrd.com Cheers, my sweet friend, and happy eating!Jess

Welcome to my Summer Throwback Playlist—a handpicked collection of the most downloaded episodes of the podcast. These are listener favorites, packed with insights, laughs, and empowered eating encouragement to keep you fueled all summer long. A quick heads up: since these are throwbacks, you might hear old references to programs or events that are no longer active—but the heart of each episode still hits. You can find all the new resources and ways to connect with me in the show notes. I hope you are having the best summer! Enjoy! Let’s dive in and revisit the best of the best! 🎙 Episode Highlights: My journey from food obsession to Empowered Eating and how it changed everything Why food freedom is possible—even if you've struggled in the past The power of biofeedback: what it is and how to use it How personalized nutrition helps you align with your body's needs Empowered Eating Pep TalkWhen you know your worth, you recognize you deserve the same care you give others. Learning your body’s unique needs takes time, but it's worth it—because when you feel vibrant and strong, you can show up fully in your life.    Biofeedback Boss TipYour body is always sending you signals! Common biofeedback clues:⚡ Energy crashes after meals🌙 Waking up at night? Could be a fuel issue🥴 Bloating isn’t normal—gut imbalances matter!👀 Case Study: How Toni used biofeedback + lab testing to fine-tune her nutrition & supplements (and saved $127/month on unnecessary ones!)  Nerdy Nutrition NuggetHeart Rate Variability (HRV) is a key indicator of stress, recovery, and metabolic health. A 2020 study found that higher HRV supports workout recovery, metabolic flexibility, and reduces cravings. Want to assess your biofeedback? Track your Hunger, Energy, and Cravings (HEC) throughout the day! 🔥 Takeaway & Action Step:Today’s challenge: Experiment with your HEC! Pay attention to when your hunger, energy, and cravings feel balanced—and when they don’t.  EncouragementYour body is already giving you the answers. When you tune in and make intentional choices, you unlock your most energized self. Let’s ditch the diet trends and start listening to your body.  Learn more about the Empowered Eating Model™ and advanced biofeedback testing by connecting with the Empowered Eating Team at The Well Collective.   Cheers, and happy eating!  Jess 

Welcome to my Summer Throwback Playlist—a handpicked collection of the most downloaded episodes of the podcast. These are listener favorites, packed with insights, laughs, and empowered eating encouragement to keep you fueled all summer long. A quick heads up: since these are throwbacks, you might hear old references to programs or events that are no longer active—but the heart of each episode still hits. You can find all the new resources and ways to connect with me in the show notes. I hope you are having the best summer! Enjoy! Let’s dive in and revisit the best of the best! I spend more time refereeing at family dinners than I do tasting my food. My attention is on my email (instead of my lunch) when I take my lunch "break." The reality is, mindful eating in a fast-paced, often chaotic environment can be challenging. For me, I had forgotten how powerful it could be and lost the practice. After a trip on my own (without kids and away from emails), I was pleasantly reminded of the wonderful benefits of mindful eating. There are both mental and physiological benefits to eating mindfully, and I want to help you (and me) return to this practice... even WHEN our life is chaotic. Today's episode includes 3 quick, easy tips that you can practice today to build your mindful eating skills. You can do them in the car, during your lunch "break" as you answer emails, or as you wrangle the kiddos at dinner time. Practice one or all three and I know you will feel the benefits and enjoy your food even more! For more info on identifying your hunger and building your empowered eating skills, don't forget to check out my signature program teaching the Empowered Eating Method. Learn more about the Empowered Eating Model™ and connect with the Empowered Eating Team at The Well Collective. Free Empowered Eating Masterclass!  Connect with Jess @jessbrownrd or learn more about her at jessbrownrd.com Until next time... Cheers and happy (mindful) eating!Jess

Welcome to my Summer Throwback Playlist—a handpicked collection of the most downloaded episodes of the podcast. These are listener favorites, packed with insights, laughs, and empowered eating encouragement to keep you fueled all summer long. A quick heads up: since these are throwbacks, you might hear old references to programs or events that are no longer active—but the heart of each episode still hits. Let’s dive in and revisit the best of the best! In the very first episode of Fuel Her Awesome, I shared my journey from disordered eating to food freedom.But that wasn’t the end of the story. In today’s episode, I’m taking you into the next chapter—how I went from simply having food freedom to stepping fully into Empowered Eating. For a long time, I believed I had to choose: Be obsessive about food but feel good in my bodyor Accept my body fully, but live with a low-grade discomfort I was afraid that focusing on my health would pull me back into obsession, and I honestly didn’t know if there was a middle ground. But there is—and this episode is about how I found it, why I made the leap, and how Empowered Eating became the answer I didn’t know I needed. 💛 If you’ve ever felt stuck between control and chaos, between acceptance and energy—this one’s for you. Want to feel this freedom and energy for yourself?Check out my latest resources on The Empowered Eating Method → Learn more about the Empowered Eating Model™ and connect with the Empowered Eating Team at The Well Collective. Free Empowered Eating Masterclass!  Connect with Jess @jessbrownrd or learn more about her at jessbrownrd.com   Cheers, and happy eating!Jess