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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

07:46

Boost Your Energy With These 3 Foods (Instead Of...

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

2023/01/11

Today's tip is all about boosting energy (without caffeine). Don't get me wrong, I love my cup-of-joe, but there are more and better ways to boost energy with food! 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

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15:48

Emotional or Physical Hunger? How To Decipher the...

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

2023/01/10

One of the major setbacks in using hunger as a cue to eat is when it is conflated with emotions. Often times we will reach for food and feel hungry, without truly being physically hungry. So today’s Empowered Eating Tip is all about identifying physical vs. emotional hunger. If you are ready for more 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

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17:07

How To Build An Energy Boosting Snack! Day #6 of 10...

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

2023/01/09

Welcome to 10 Days Of Empowered Eating! Today, we are shifting into the nutrition science piece of the Empowered Eating puzzle. This is where the practical tools come in. Mindset first, then tactics my friends! This entire week I will be dropping mini-episodes with tactical nutrition tips. As for today- we are talking about the snack attack! Should we be snacking? How often? And on what? Your life will be better after you tackle this one… because those who snack are less hungry. And the world

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07:57

The Key To Listening To Your Body and Biofeedback...

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

2023/01/06

Welcome to 10 days of empowered eating! As we kick off 2023, we are building our skills strong to stand on the empowered eating platform. I know fear of failure is real, and trusting the process doesn’t come easy- combine this with all the sparkly new diets that make their way to our socials and the headlines… it is confusing and overwhelming! I am so glad you are here! I’m Jess, dietitian, wifey, boy mom, and total science and nutrition research junkie. I ask a lot of my body, I don’t have the

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06:52

How To Set Values-Based, Faith-Led Health Goals! Day...

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

2023/01/05

Welcome to 10 days of empowered eating! As we kick off 2023, we are building our skills strong to stand on the empowered eating platform. I know fear of failure is real, and trusting the process doesn’t come easy- combine this with all the sparkly new diets that make their way to our socials and the headlines… it is confusing and overwhelming! I am so glad you are here! I’m Jess, dietitian, wifey, boy mom, and total science and nutrition research junkie. I ask a lot of my body, I don’t have the

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09:15

ABC’s of Self Care For Better Body Image. Day #3 of...

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

2023/01/04

Welcome to 10 days of empowered eating! As we kick off 2023, we are building our skills strong to stand on the empowered eating platform. I know fear of failure is real, and trusting the process doesn’t come easy- combine this with all the sparkly new diets that make their way to our socials and the headlines… it is confusing and overwhelming! I am so glad you are here! I’m Jess, dietitian, wifey, boy mom, and total science and nutrition research junkie. I ask a lot of my body, I don’t have the

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07:46

Body Image Breakthrough! Day #2 of 10 Days To...

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

2023/01/03

Welcome to 10 days of empowered eating! As we kick off 2023, we are building our skills strong to stand on the empowered eating platform. I know fear of failure is real, and trusting the process doesn’t come easy- combine this with all the sparkly new diets that make their way to our socials and the headlines… it is confusing and overwhelming! I am so glad you are here! I’m Jess, dietitian, wifey, boy mom, and total science and nutrition research junkie. I ask a lot of my body, I don’t have the

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23:30

The Key To Empowered Eating. Make 2023 Your...

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

2023/01/02

Welcome to 10 days of empowered eating! As we kick off 2023, we are building our skills strong to stand on the empowered eating platform. I know fear of failure is real, and trusting the process doesn’t come easy- combine this with all the sparkly new diets that make their way to our socials and the headlines… it is confusing and overwhelming! I am so glad you are here! I’m Jess, dietitian, wifey, boy mom, and total science and nutrition research junkie. I ask a lot of my body, I don’t have the

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22:39

Facing Failure: Where I Failed (BUT Grew) And What To...

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

2022/12/23

As we wrap up the year, I hope you celebrate the goals you hit this year! And as for the ones you didn't accomplish... I am leading with vulnerability here and sharing how facing my "failures" helped me grow this year in hopes you can do the same. Today’s episode is my personal reflection on the year. The wins and some of the failures… and how each has taught me and brought me right where I need to be. As for the year to come… Next Level Nutrition is accepting applications for 2023!!! We will kick

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18:23

A Permission Slip For Peace For Overachievers! 3 Ways...

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

2022/12/19

Today is all about PERMISSION FOR PEACE in our body, with food, and to serve as your gentle reminder that you don’t always have to be performing. In today’s episode, I’m unpacking 3 reasons why you need to allow yourself rest and 3 ways to do it! If you are here today, I know you are a hard-working, accomplished, motivated woman. How do I know this? Because if you weren’t motivated and hard-working you wouldn’t need permission to rest! Most of us are out there working our tails off in life, and we

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41:57

From Keto to Food Freedom to SUPER Fit! How Peace And...

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

2022/12/12

After years of dieting, she didn't know there was another option. Would food always be stressful? Would she always swing from dieting to overeating? Today on the show my dear friend (and also my podcast coach) Stef Gass joins us to talk about how she went from Keto to Food Freedom, to the healthiest and FITTEST she has ever been. She talks about the struggles she faced, what wasn't working, and what she did to break free from food hangups FOREVER! Her story is as beautiful as she is and

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23:20

Don’t Wait Until January! 3 Steps To Empowered Eating...

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

2022/12/05

THIS IS WHAT WE HAVE TRAINED FOR! All year we have been working towards Empowered Eating. We have been working our butts off to shift the narrative from diet culture-based values to our own self-defined values. The holiday season with all its hustle and bustle is our game day! This is where our training comes in. The holidays are a season where we are out of the normal routine. We might be triggered. We may be in uncomfortable situations… but when we do the values work first, we know how to

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18:48

2 Ways To Refresh and Recharge Your Fuel Plan Over...

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

2022/11/28

This the season for FOOD! With so many holiday foods around, there is focus on desserts and drinks. I say, why save all the fun for desserts and alcohol? We can refresh our everyday staples with the same seasonal flavors without losing the nutritional value. Today we wrap up the final episode of the Happy Holiday Eating series! I am sharing two ways you can refresh and recharge your fuel plan over the holiday season. The best part? It is simply building on foods you are already eating! Tip

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22:07

Nervous About Holiday Weight Gain? These TWO Tips...

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

2022/11/21

Happy holiday week and welcome to episode #3 in the Happy Holiday Eating Series! Today!!!! We are talking about a big one… What if I gain weight over the holidays? My mission today is to help you manage your thoughts around this topic so we do 2 things: prevent extreme changes in weight and learn how to accept the small fluctuations… because sister, it is normal this time of year. For any of you wanting to solidify your empowered eating journey, Food Foundations is my signature program

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24:49

How to Mindfully Eat This Holiday Season So You Don’t...

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

2022/11/07

The Holiday Season is here!!! Some of you might think "YAY!" and get on my level about the holidays. Is anyone else ready to start playing Christmas music the day after Halloween??? Or maybe you are not of those people and hearing this made you gag a little. I will tell you friends I haven't always been this chipper about the holiday season. There was a season that this time really stressed me out. I would enter the holiday season nervous about seeing people— I didn’t want them to see me and

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30:22

Do You Swing From Restriction To Overeating? What To...

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

2022/10/31

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 much... 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? I know it is possible to enjoy holiday foods while setting appropriate boundaries and continuing to feel good. In today's episode, I have 3

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55:00

Still Self-Sabotaging? What To Do About It And How To...

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

2022/10/24

We have all done it... we set the goal to eat "better". Then we walk into a pizza place and after much deliberation decide "better" will start tomorrow. You aren't alone if these words haunt you. Self-sabotaging our health goals is something most of us do often. But why? And what happens when we do this? Today I am jamming out with my new friend, Tanja Shaw, as we discuss the physiology behind self-sabotage and the difference between intentionality and rigidity. To learn more about Tanja Shaw,

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24:55

How To Use Biofeedback To Boost Your Exercise!...

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

2022/10/20

Hey friend! Just dropping a BONUS EPISODE for you all this awesome Thursday! We are here today to talk about Mind-Body Connection, specifically how this might be beneficial when it comes to exercise. On this podcast, we talk a lot about biofeedback when it comes to the food-body connection which is why I am so excited to expand this conversation today to exercise. I am stoked for several reasons… I am in an exceptionally awesome mood today because I get to record this bonus episode for you all,

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20:22

What About Second Breakfast? 3 Reasons Why You Need...

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

2022/10/17

In the words of Lord of The Rings' Hobbit, Pippin: "What about second breakfast?” Mornings are busy. And if we are lucky to get a balanced breakfast, we are typically hungry by 9:30 or 10AM. Based on biofeedback and nutrition science, I believe Pippin was on to something. Second breakfast is a great way to boost your energy! Today I am talking about 3 reasons second breakfast is worth adding to your routine. Eating second breakfast is in alignment with biofeedback. It takes about 2-4 hours for

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50:54

Should You Use A Protein Supplement? All The Details...

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

2022/10/10

Are protein supplements helpful? What is whey protein? Can I have whey protein if I am lactose intolerant? So many questions about protein supplements, and who better to ask than a microbiologist who created a protein powder? Darcy Haggith is the leader and founder of Gruppo Nutrition and Polar Joe. He is here to share with us his journey to building a successful protein powerhouse, how he finds work-life balance, why he believes in meeting your protein needs, and what to look for when choosing a

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