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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

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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15:12

Protein Power! The Foundation for Strength // Routine...

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

2023/08/10

Once upon a time there was a girl who thought too much protein would make her look like The Rock. Then she drank the protein juice (literally... there were lots of protein shakes) and she never looked back. What she didn’t know then (that she knows now) is that protein provides a continuous stream of amino acids to the body that builds not just muscles, but also builds enzymes, hormones and powerful neurotransmitters. This synergistic combination maintains healthy hair, skin, and nails while

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15:14

Habit Hack Your Supplement Stack // Routine Reset Day 4

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

2023/08/09

Welcome to day four of the Routine Reset Challenge! We have accomplished so much already this week. If you have been following along, welcome back! And if you're just now joining, my name is Jess, I am really glad you are here because today’s episode is a great place to start. Today, we are talking about how to stack and simplify your supplement routine for effortless compliance - and why this supplement habit hack and stack is so important! By the end of today’s mini episode you'll be ready to

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13:55

Your Circadian Rhythm Makeover // Routine Reset Day 3

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

2023/08/08

How do I manage to wake up daily at 4:15 AM... with a smile?!?!? I learned to sync up my circadian rhythm, with my metabolism, based on my biofeedback. Your circadian rhythm is your body’s natural 24-hour sleep/wake cycle. This natural body clock is synchronized with your external environment through cues like exposure to light, and the timing of your meals. In today's Routine Reset Challenge we are setting you up for circadian rhythm success! To learn more about how a circadian rhythm reset

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10:03

Should You Eat On A Schedule? // Routine Reset Day 2

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

2023/08/07

Should you eat on a schedule? I don’t prefer the word should, so first things first, let’s reframe this question: Is it helpful to eat on a schedule? As a sports and eating disorder dietitian, I have found scheduling meals, especially in your initial empowered eating stages, can be extremely beneficial. Here is why: Sometimes our hunger and fullness cues are off and we need to reset them. We either get too busy, and skip meals and snacks, or we only eat when starving. And when we practice this

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12:46

7 Days To Reset Your Routine! GET STARTED HERE! //...

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

2023/08/06

Hello friend! It's time to kick off the Routine Reset Challenge, are you ready? I know this season can feel a bit crazy, so my goal for today is to help you get back in the drivers seat of your life, so you can reignite your goals for healthy living and empowered eating, for the season ahead. With the change of seasons, it's important to take the time to stop and reevaluate our priorities. As we identify what is most important to us in this new season, we can then be mindful of any shifts we need

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22:09

Reset Your Routine - Prep Week To Rework Your Health...

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

2023/07/31

You know that moment when you realize you're not taking on the day, but rather, the day is taking on you?! This realization happens when we find ourself operating in an environment of chaos, lacking the grounding rhythm of a schedule, and feeling pulled in too many directions. While we may not be able to control every aspect of our time or schedules in each ever-changing season of life, research shows that we can feel more resilient, and better able to manage these changes, when our environment

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19:49

The Power of Compliments! The Science Behind...

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

2023/07/24

Compliments are not mere words of flattery; they hold immense power to positively impact our self-esteem and body image. Today- we will delve into the scientifically supported benefits of accepting and giving compliments and unpack how the influence of compliments on our self-perception can help us harness their potential to cultivate a healthier and more positive sense of self. Now I know there is great value in internal validations. Someone can say to you over and over again that you are

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23:40

Should You Ditch The Diet Soda? What You Need To Know...

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

2023/07/17

In recent years, concerns regarding the safety of aspartame, a widely used artificial sweetener, have gained attention. Claims have recently emerged suggesting that aspartame may be linked to the development of cancer. In this episode, we will explore the current scientific evidence surrounding this topic and discuss the latest findings that shed light on whether aspartame is a possible carcinogen. Understanding Aspartame: Aspartame is an artificial sweetener commonly used as a sugar substitute in

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27:21

5 Things You Mistakenly Label As Weight Gain (That...

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

2023/07/10

Have you ever seen the number on the scale and had a freakout moment? You are not alone! The scale is an emotionally charged little device for so many women. Today we are breaking down 5 ways you mistakenly label that number as "bad" and dive into what is actually happening. We also cover why you should or shouldn't weigh yourself and how to do so in a productive way if you do use a scale. To learn more about how to use the scale efficiently (or not at all) and how to understand biofeedback you

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36:59

How Identifying Your True Worth Will Change Your...

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

2023/07/03

Have you ever felt like something was missing from your health journey? You can get started, but none of the changes seem to stick. Today on the show I am talking with Faith-Based Holistic Health Coach, Robin Rhine McDonald about the magic that happens when faith meets food freedom. Robin is a proud mom and wife with a passion for supporting and empowering Jesus-loving women to gain true health while losing weight through her sustainable, grace-based process. She loves to help women ditch chronic

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19:30

Should You Count Your Macros? 3 Questions To Ask...

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

2023/06/26

Can I really hit my goals without tracking? Is it diet culture-y to track macros? What if I have tracking trauma? Such great questions and today I am going to break them down for you! The honest answer? It depends. So instead of a quick Instagram graphic answering this loaded question, we are having a discussion along with a few question prompts to guide your empowered eating journey. For more information on the Empowered Eating Method check out my FREE workshop: How to Eat Intuitively and Hit

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34:43

Nutritional Healing And Self Advocacy. Her Journey...

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

2023/06/19

Stephanie Shaw is a health & wellness speaker, course creator, and host of the podcast Hello, Hot Flash. An educator by nature, Stephanie took the strategies she implemented to recover from a two-year illness and turned them into a nutrition coaching and online education business where she teaches midlife women how to manage their hormones so they can have more energy and slow the aging process. Stephanie shares her journey from medical mayhem to total body trust and how she used biofeedback and

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15:45

Beat Vacation Bloat With These 4 Trip Tips!

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

2023/06/12

It is a season of vacations, trips, and chaotic schedules! And with that can come this biofeedback cue, called bloating. Nobody likes it, it is uncomfortable, and so we’re going talk about how to beat it today! SunFiber and Regular Girl are my go-to fiber packets for longer trips. Be sure to enter "BROWNRD10" for your Fuel Her Awesome insider discount! Empowered Eating doesn't mean we have perfect biofeedback and body cues, rather it means we know how to read and respond to them. For more

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16:48

If You Feel Like You Are Failing With Food, Do THIS!

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

2023/06/05

You know when you are wanting to make a change, but you aren't sure where to start? You want that new way of life so much, but the thought of reaching it feels really far away. According to Self-Determination Theory, there are three things we need in place to take successful next steps. Tune into today's episode to learn how and what to do if you feel like you are failing with food and what I did last time I felt like all hope was lost! For more information on the Empowered Eating Method check out

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27:31

3 Steps To Get To The Root Cause Of Your Gut Health...

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

2023/05/29

Bloated? Constipated? Gassy? If so you are probably also frustrated... So many of the diet remedies for gut health recommend elimination diets. Those of you out there struggling with gut health issues will love this episode! I am jamming out with Dr. Heather Finley about why elimination isn't the answer and what to do instead. Dr. Heather Finley is a registered dietitian who helps people struggling with bloating, constipation, and IBS find relief from their symptoms and feel excited about

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24:31

Does Nutrition Impact Mental Health? What You Need To...

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

2023/05/22

Can you just take a quick second and look outside… maybe it's blue and beautiful, maybe it's stormy.. whatever the weather is… isn’t it amazing that we can connect right here? We can come together from opposing sides of the world and have a conversation. I am so glad about this because today we are talking about mental health. And the most important thing in mental health is for us all to know that we are not alone. We are all here together under the same sky. Here in America, it is Mental

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13:47

Nutrition Hacks For Expansive Energy // SUMMER STEP...

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

2023/05/20

Welcome to the Summer Step Up Challenge where we are going to up your empowered eating game so you can take better care of your body this summer and feel awesome while you're doing it! This is a 3-day challenge, right here on the show with 3 episode drops full of juicy homework and actionable takeaways. AND my brand new course, The Empowered Eating Method, is on sale! You can save $100 on this 12-week program that will teach you how to eat intuitively and reach your goal without obsessing over

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17:32

3 Secrets For Your Strongest Summer (EVER)! // SUMMER...

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

2023/05/19

Welcome to the Summer Step Up Challenge where we are going to up your empowered eating game so you can take better care of your body this summer and feel awesome while you're doing it! This is a 3-day challenge, right here on the show with 3 episode drops full of juicy homework and actionable takeaways. AND my brand new course, The Empowered Eating Method, is on sale! You can save $100 on this 12-week program that will teach you how to eat intuitively and reach your goal without obsessing over

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12:37

Meet The Healthiest You… Right Now (Just In Time For...

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

2023/05/18

Welcome to the Summer Step Up Challenge where we are going to up your empowered eating game so you can take better care of your body this summer and feel awesome while you're doing it! This is a 3-day challenge, right here on the show with 3 episode drops full of juicy homework and actionable takeaways. AND my brand new course, The Empowered Eating Method, is on sale! You can save $100 on this 12-week program that will teach you how to eat intuitively and reach your goal without obsessing

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