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PODCAST

Fuel Her Awesome — Mental Health, Aging, Nutrition & Healing Your Relationship With Food: gut-brain connection, emotional eating, women’s hormone health, food freedom, empowered eating

Jessika Brown- Registered Dietitian, Empowered Eating Coach, Intuitive Eating Mentor, Boy Mom

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

health & fitness nutrition

All Episodes

20:05

Two Ways to Refresh Your Fuel Plan This Holiday Season!

Fuel Her Awesome — Mental Health, Aging, Nutrition &... ·

2023/12/11

We are getting deeper and deeper into the holiday season, and it's the perfect time of year to unpack the awesome that is empowered eating! There's so much baggage that can come up within us during this time of year, and when we couple all the extra craziness with any insecurities we may have, we can often find ourselves feeling triggered. My mission today, is to give you some practical tips and tools to help you get unstuck as you learn how to refresh and recharge your fuel plan this holiday

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51:29

What Happens When You Bring God Vibes Into Your Food...

Fuel Her Awesome — Mental Health, Aging, Nutrition &... ·

2023/12/04

I want to kick off the month of December by diving in a little bit deeper into your food journey. At the heart of my personal food and body healing story is my faith and how I reconnected with God. This faith switch was the catalyst I needed to help me break free from self-sabotage so that I could live empowered and comfortably in my own skin. I couldn't think of anyone better to help me tackle the topic of self-sabotage, and what's at the root of our food struggles, than my friend Juliana Page

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37:08

Is There a Step Beyond Intuitive Eating? Interview...

Fuel Her Awesome — Mental Health, Aging, Nutrition &... ·

2023/11/27

If you're feeling guilt over all the holiday eating, you're not alone! I remember the days when the stress over holiday eating felt like such a weight on my shoulders. Now, I'm able to freely enjoy the holiday season, without all the guilt, because I've found a better way. This time of year is where empowered eating really shines. My friend Meredith Franczak is also no stranger to this struggle. And today, she will be sharing her personal empowered eating story, and I know so many of you will be

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19:26

Do You Feel Like You Must Always Be Productive? How...

Fuel Her Awesome — Mental Health, Aging, Nutrition &... ·

2023/11/20

We're getting ready to celebrate Thanksgiving over here in America, and it's a big food holiday. Some of you might be totally stoked about the upcoming holidays, and some of you might be totally stressed. Wherever you are on this spectrum, I'm so glad you're here with me today, because we're going to spend some time assessing our intentions for this holiday season. One of the biggest things that I see as an obstacle for the folks I work with is how stressful it can be when you're always striving

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36:28

The Insidious Nature of an Unhealthy Relationship...

Fuel Her Awesome — Mental Health, Aging, Nutrition &... ·

2023/11/13

Today's interview is GOLD. My friend Kelli Watkins is an incredibly accomplished woman. Her story is such a great reminder that even those who are successful can still experience challenges, and even big goal getters can struggle with their relationship with food and body. I know many of you will relate to Kelli's story of overcoming her own unhealthy relationship with food and body. Kelli gets vulnerable about how her journey with food became disordered, and how she realized, over time, that

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20:34

Foggy Brain? 3 Brain Boosting Tips to Keep a Clear...

Fuel Her Awesome — Mental Health, Aging, Nutrition &... ·

2023/11/06

It's crazy how tired we get when we're juggling all the things, and sometimes our brain just stops working. When I had my kiddos, and was still working full time, I realized I really needed to up my game when it came to how I was taking care of my body. That's why today, I want to chat about how we can boost our brain health with nutrition. Nutrition is so cool in this sense, it's like lotion for your brain. So if you need a brain boost, today's episode is for you! Get ready to learn three ways

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20:23

The Trick to Not Overeat During the Holidays (And One...

Fuel Her Awesome — Mental Health, Aging, Nutrition &... ·

2023/10/30

To eat the Halloween candy, or not eat the Halloween candy.. that is the question. Halloween kicks off what I call 'the food holiday season'! From today, until Valentine's Day, there will be food EVERYWHERE. This can bring up so many thoughts like.. How do I navigate the extra food? What if I overeat? What happens if I gain weight? How can I stay focused on my goals? Should I stay focused on my goals? Here is the thing about empowered eating - there is no off season because you are always in

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35:28

Breast Cancer: Been There, Beat That! What Every...

Fuel Her Awesome — Mental Health, Aging, Nutrition &... ·

2023/10/23

It's Breast Cancer Awareness Month, so today I'm chatting with the amazing Allison Hendricks-Smith. Allison has beat breast cancer herself, and turned her trial into service with her non-profit foundation Pink Warrior House. Allison is sharing her story of how she grew from an unexpected cancer diagnosis into the dedicated leader she is today. Allison is in the trenches building community within the breast cancer world. She is giving back to those fighting this breast cancer battle by helping to

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40:25

The 3 Key Components of Body Trust Leading to Lasting...

Fuel Her Awesome — Mental Health, Aging, Nutrition &... ·

2023/10/16

What's up friends! Today, you'll be hearing from my colleague Brittany Braswell, and we'll be chatting about one of my favorite topics, overcoming negative body image. We'll be discussing the top three key pieces (two of which most women have likely never considered) that are needed in order to truly achieve and sustain the confidence to care for your physical and mental health. And.. we'll be tackling this topic all from a position of play, peace, and joy - never from a posture of worry and

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28:22

Live in Your ”Imperfect” Body (and Stop Apologizing...

Fuel Her Awesome — Mental Health, Aging, Nutrition &... ·

2023/10/09

Welcome back friends! Today, we're talking about a very important topic.. body image and your 'inner body bully.' We have all struggled with this 'inner body bully' at least to some degree, and we may even be carrying it with us still to this day, and probably more than we'd like to admit. One of the things that keeps coming up in my coaching sessions, inevitably, are these intense emotions around food, in relation to our body image, and how it makes us feel. These feelings can often evoke shame,

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33:03

How to Go From People Pleasing and Perfectionism to...

Fuel Her Awesome — Mental Health, Aging, Nutrition &... ·

2023/10/02

Hey friends, today is a very special interview! My friend Erin Osbourn shares her story on how she overcame her battle with food, and is now serving others in this realm. Erin is a licensed clinical social worker who specializes in eating disorders, body dysmorphia, OCD, substance use disorders, and trauma work. What I love about Erin is that, while she is now on the other side, she hasn't forgotten what it's like to be in the thick of the struggle. So today, Erin will be talking about her

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27:44

Need More Time to Make Your Goals Happen? Stop Doing...

Fuel Her Awesome — Mental Health, Aging, Nutrition &... ·

2023/09/25

What flies without wings? The answer is: time! As a mom, I know how true the concept of 'time is fleeting' truly is, and because of this, I have a deeper respect for time. I believe time is our GREATEST currency. We never seem to have enough time, and we all want more time. Lacking the time to accomplish our goals is one of the biggest obstacles standing in our way from getting the results we desire. We are all looking for ways we can make the most out of that 24-hour period of time we have, to

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26:41

Before You Exercise, Do These 5 Things!

Fuel Her Awesome — Mental Health, Aging, Nutrition &... ·

2023/09/18

Do you feel like you're awesome at making time to get out and move whether it's walking, going for a jog, going to the gym or hitting that workout class but, then you get home and you get wrapped up in the chaos of the day? Before you know it, you realize It is noon and you haven't eaten anything. So, you glance around, and you grab whatever is available. I believe our hectic lifestyle is one of the biggest struggles that we as women, juggling all the things, come up against. It can be a

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23:42

Is Fear Holding You Back? Your 6 Step Unstuck Action...

Fuel Her Awesome — Mental Health, Aging, Nutrition &... ·

2023/09/11

Have you ever felt like fear is holding you back? Like you want so badly to see that next stage of your life that you can almost taste it. You can feel it. It's keeping you up at night, but you just feel so stuck because you're afraid. Afraid of starting because, what if you fail? We've all faced something in our life that feels scary. And when it comes to growth and personal growth, facing our fear is inevitable. I know I personally have felt this in so many places along my own journey. So

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20:02

The Best Empowered Eating Techniques for Women Who...

Fuel Her Awesome — Mental Health, Aging, Nutrition &... ·

2023/09/04

Who doesn't want more energy?! We all need extra, which is why I am sharing my top four techniques to boost energy. And the best part is, you can start doing these... TODAY! On the show I reference psychological flexibility. Tune into last week's episode: The Best Way to Understand Your Body's Biofeedback for the Perfectionist, All-Or-Nothing Thinker to learn more about how psychological flexibility can help you reach your empowered eating goals. You know I love a good protein powder, and Polar

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17:21

The Best Way to Understand Your Body’s Biofeedback...

Fuel Her Awesome — Mental Health, Aging, Nutrition &... ·

2023/08/28

I love talking women into swapping the scale for biofeedback. Say adios to the scale and chains of entrapment, and hello to some mind-body connection! This swap is paramount for your empowered eating journey. However, there is one major mindset shift that has to come with it, and that is one of PSYCHOLOGICAL FLEXIBILITY. If we pull in the perfectionistic, all-or-nothing thinking - we are missing the point of what the connection is doing in the first place. In today's episode, I am sharing with

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24:58

The 5 Step Framework for Empowered Eating

Fuel Her Awesome — Mental Health, Aging, Nutrition &... ·

2023/08/21

How to Move From Obsessive Eating to Food Freedom, Intuitive Eating, and Feeling Awesome in Your Own Skin. Today, I am breaking down the exact framework I used to move from fear-based obsessive eating, to intuitive empowered eating. This framework has allowed me to become my strongest, fittest, spiritually connected and most mentally balanced self! So, if you're ready to find food freedom, and best of all, feel confident and awesome in your own skin - tune into today's episode to learn

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20:08

Should I Reach For Bigger, Healthier Goals or Be...

Fuel Her Awesome — Mental Health, Aging, Nutrition &... ·

2023/08/14

You know how some days you're raring to go and ready to see how far you can push your body, and how much stronger you can become? Then, other days, you are totally content in some baggy sweatpants on the couch with a pint of Ben and Jerry's? I know you feel me! This balance of discipline and flexibility, intentionality and freedom, is a great example of my new favorite motto - grit and grace. As we transition from a season of routine reset, into a new season of more structure and goal setting, I

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13:15

Setting Your Routine Up For The Long Haul. 4 Steps...

Fuel Her Awesome — Mental Health, Aging, Nutrition &... ·

2023/08/12

This week has been packed with tactical tips and lots of awesome! But, how do we make these changes something that we just naturally do? Aristotle said it best: "We are what we repeatedly do. Excellence, then, is not an act, but a habit." To help you turn your new routines into habits, today we are breaking down the habit loop which includes: the cue, the routine, and the reward. Understanding this loop can help you reengineer your habits. The battle with behavior change is that the reward

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13:16

How Much Exercise Do You Actually Need? The 3 Things...

Fuel Her Awesome — Mental Health, Aging, Nutrition &... ·

2023/08/11

I was sitting with a new client this week. She is a beautiful young woman. The kind of woman with a body that doesn’t fit our culture’s expectations. And yet, she possessed an aura of beauty about her. She came to me because she said she was bigger than all her friends and she struggled with this. She said she was trying to like her body, but it feels like a losing battle because the fact of the matter is, she is in a bigger body. We addressed a lot in our conversation, including a lot of the

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