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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

22:37

Why You Should Wear The Swimsuit Anyway (And How to...

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

2023/05/15

Woman vs. Swimsuit. It is a battle as old as time. Sure, in the grand scheme of life, feeling bad about your body as you wrestle them into strange cuts of lycra in the unforgiving light of a dressing room doesn’t compare with not having things like enough food or clean water. Even though we know this is a first-world problem... there are women out there who just won't do it. They don't wear a swimsuit. They don’t go to the beach or the pool. They basically forgo summer because they can’t stand

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23:43

How I Leveled Up from Food Freedom To Empowered...

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

2023/05/08

In the very first episode of Fuel Her Awesome, I shared with you my journey from disordered eating to food freedom. Today, I am diving in deeper to share the next chapter with you… how I went from food freedom to empowered eating. I used to think I had to choose between either being obsessive about food and comfortable in my body or absolute acceptance of my body that cooccurred with a level of discomfort in my body. I was afraid that if I focused on my health I would become obsessive. I didn’t

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28:31

Ozempic: Miracle Weight Loss Shot or Another Diet...

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

2023/05/01

In this episode, I am talking about weight loss and the weight loss medication Ozempic, also known as Wegovy and Mounjaro. If you are battling an eating disorder or are recently recovered, please either listen to this episode with care or skip it. Ozempic is contraindicated for anyone with an eating disorder. By now you have probably heard of Ozempic. Its claim to fame is the latest, and allegedly greatest, weight loss medication on the market. There are rumors of celebrities taking it and there are

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29:45

Is Your ”Healthy Eating” Actually Healthy? Overcoming...

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

2023/04/24

Wellness culture is so good at telling us how to be healthy... but at what point does this focus become unhealthy? Sabrina Magnan is a Holistic Health Coach who helps chronic dieters heal their relationship with food & break free from yo-yo dieting. The reason I invited Sabrina on the show is because I am a sucker for stories... especially when they involve someone rewriting their own relationship with food and turning it from a glass ceiling to a platform. Sabrina did just that! To

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39:17

Is The Way You Speak About Food Impacting Your...

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

2023/04/17

How often do you get curious about why you think and speak about food the way you do? Why do you name some foods as "bad" or "good"? Today on the show I am chatting with clinical counselor and former 1500m Canadian national team athlete, Kendra Pomfret. Today we are chatting about the role counseling provides women and some of the common misconceptions surrounding nutrition and therapy that continue to take place. Kendra loves to bring more voice to these topics in efforts to normalize the

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13:53

How To Stop Eating Food With A Side Of Guilt. Let’s...

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

2023/04/10

What is your favorite “fun food?” What is your go-to food that holds little nutritional value, yet you just love to eat it? Chocolate? Ice cream? Cookies? Or maybe you are a savory person and it's something like chips, warm bread rolls with butter? NOW, how many of you can enjoy your fun foods, WITHOUT a side of guilt? Can you have the chocolate or chips, taste the food, enjoy the food, and then move on from the food? Or, do you get stuck in a guilt cycle that leads you to obsessing or

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24:00

Still Stepping On The Scale? 2 Reasons The Scale Is...

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

2023/04/03

I don’t own a scale. I haven’t been on one since I was pregnant. Then I had to get on one at the doctor’s office… How many times have you hopped off of a scale and felt empowered? Have you ever felt that your weight was awesome, after weighing in? The scale is a topic I know can be triggering, but there is truth in the trigger. As for today I want to invite you to consider whether or not the scale is truly a productive tool in your journey. I am dropping two reasons I believe

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18:34

My #1 Snack Hack! How To Boost Energy, Hit Your...

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

2023/03/27

How often do you find yourself in a scenario: You’re on your way somewhere, probably running late, and this is the first moment you’ve had all day to actually feel your body's biofeedback… And it’s telling you that you are hungry! Because you have nothing available in your vicinity you can very quickly go from hungry to HANGRY. Hanger is real and it does not make the world a better place! This is why as a dietitian, there are two things I look for when helping my clients build snacks. Number one:

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18:23

Get Your Crap Together (Literally)! How To Understand...

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

2023/03/20

There are two types of people when it come to this topic... 1) Those who brag about their poop 2) And those who we question if they even do it. Whether you fall on the spectrum, the reality is... we all poop. My filter with this topic was originally weathered by becoming a dietitian, but then any filter that remained was obliterated when I had two boys. My boys think poop and farts are the most hilarious thing and the poop report is not only a primary topic of jokes in my house, it is also the

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13:06

How To Eat Mindfully (Even When Your Life is Chaotic...

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

2023/03/13

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

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36:29

Swapping Her Eating Disorder For The Olympics. How...

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

2023/03/06

If you have ever struggled with food, you understand the level of hard it can be to make peace with food and your body. Charlotte Prouse, 2-time NCAA Runner Up, 6-time All American, 3000M Steeplechase Western Hemisphere record holder, and professional runner knows this all too well. I am so excited to have Charlotte, an amazing client, and incredible human, on the show to share her story of recovery, resiliency, and finding her voice in a high-pressure sport. Funny Story: She hated me when we

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22:46

Struggling To Workout? How To LOVE Exercise Through...

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

2023/02/27

When did exercise become something that we have to do? When did it turn into a form of punishment or an obligation? When did we lose the ability to just play? I have two boys (one is six and one is eight) and most Saturdays I drag my family to the gym. My husband and I work out together while the kids go to kid care. What’s really fun is when we’re done with the workout and the kids get to run out on the gym floor. They find anything they can in the gym to play on. They grab the rings and they

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21:00

How Much Chocolate Is OK To Eat?

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

2023/02/20

We all love it. We all want it… but how much is OK to eat? The experts say the recommended “dose” is approximately 1 to 2 ounces/day. Indulge in anything more than that, and you may be consuming too many calories. Yeah... that doesn't work for me. They also say that the most useful chocolate is bitter and contains at least 60% cocoa. Cocoa beans are rich in dietary fiber and magnesium, therefore, it promotes the release of endorphins and serotonin, which are necessary to combat stress. But

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16:26

How To Fall In Love With Healthy Eating (AND Have...

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

2023/02/13

I want to want to eat a salad! Also… how do I eat dessert or fries without the food police siren going off in my head? Working through this is a journey requiring many steps along the way. Today, I’m getting you started on this journey with 2 steps you can take NOW in your Empowered Eating journey. If there’s one thing I can promise you, it is this: Becoming an empowered eater is worth every effort you put into it. We have to live and interact with food every day and throughout the day. We

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15:09

3 Secrets To Feeling Confident In Your Body...

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

2023/02/06

If you struggle with body confidence… welcome to the club! YOU ARE NOT ALONE! It’s estimated up to 90% of the ladies out there feel uncomfortable in their bodies. If you’re among the 90%, you’re obviously in good company... and this is exactly why we’re here having this conversation! The fact is, we do live in our body and whether we like it or not, we will do ourselves a huge favor if we learn to get a bit more comfortable TODAY. I have a FREE workshop for you guys on my website: How To Feel

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31:31

Everything You Need To Know About Protein Powder!...

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

2023/01/30

Is Protein Powder something I should supplement with? How is it processed? Does it actually work? I had all these questions too! That is why I reached out to the expert. Today, I am bringing Darcy Haggath, CEO of Gruppo Nutrition and Polar Joe, to talk to us about the production, processing, and science behind protein powder. Gruppo Nutrition is a sports drink company that targets athletes and more recently he launched Polar Joe to expand his fuel-forward philosophy beyond athletes. I

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16:17

Is It Healthy Discipline or Black And White Thinking?...

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

2023/01/23

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

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20:32

How Changing Her Mindset Transformed Her Health With...

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

2023/01/16

All her life she was told her body wasn't good enough. It needed to be fixed... ...and because Hannah believed this for so long, she was never able to feel confident in her body or make health changes stick. In today's episode my long-time client and Next Level Nutrition student, Hannah, is sharing her journey from body war to body peace and how this transformed her health. Empowered eating creates values-based health goals so you don't have to fight with your body. Nothing is wrong with you and

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10:52

How To Get Habits To Stick! The Key To Making...

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

2023/01/13

Know what to do is one thing, but getting it to stick is another ball game! Today we are talking about how to get all your Empowered Eating goals to stick and become what you do! If you are ready for more Empowered Eating there are 2 ways I would love to support you: 1) Food Foundations, a self-paced e-course. If you want to learn more about my methods check out my free workshop and additional info at jessbrownrd.com 2) 1) 1:1 Coaching It is going to be an incredible year sisters! And I can't wait

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11:19

Have You Been Sick? 4 Must Do’s To Boost Your Immune...

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

2023/01/12

Anyone else sick more than they wanted to be over the last year?? Me too! Today's quick tip is all about boosting your immune system! If you are ready for more Empowered Eating there are 3 ways I would love to support you: 1) 1:1 Coaching 2) Food Foundations, a self-paced e-course. If you want to learn more about my methods check out my free workshop and additional info at jessbrownrd.com 3) Next Level Nutrition LIVE Group Coaching Mastermind! Next Level Nutrition kicks off in a couple of weeks so

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