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PODCAST

Fuel Her Awesome- Food Freedom, Intuitive Eating, Empowered Eating, Overcoming Obsession With Weight Loss, Strength Training

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

Fuel Her Awesome – Your Nutrition Pep Talk to Supercharge Your Life! Hey friend, welcome to **Fuel Her Awesome**—the podcast that helps you cut through the nutrition noise, trust your body, and fuel your life with confidence! I’m **Jess Brown**, registered dietitian, certified sports specialist, certified eating disorder consultant and **empowered eating** coach, here to bring you bite-sized, science-backed pep talks that blend **biofeedback, nutrition science, and real-life values**—because true

health & fitness nutrition

All Episodes

18:46

What Should I Eat This Summer? Simplifying Nutrition...

Fuel Her Awesome- Food Freedom, Intuitive Eating,... ·

2025/06/02

Summer schedules are chaotic—between travel, hot weather, and shifting routines, it’s easy for nutrition to fall off track. In this episode, Jess shares her go-to summer staples and one major takeaway from her own biofeedback last year: don’t underestimate the power of a solid snack.You'll walk away with simple ideas for energizing meals and snacks that actually work with busy, real-life days—plus a few surprising tips on hydration, blood sugar, and why summer carbs aren’t the enemy. 🔍 What

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19:56

Blend It Like You Mean It: Smoothie Secrets for Fuel,...

Fuel Her Awesome- Food Freedom, Intuitive Eating,... ·

2025/05/26

Smoothies have earned a health halo—but are they always as nourishing as they seem? In this episode, we're blending up some truth. 👀Join me as we explore smoothies through the Empowered Eating lens, using our Value Compass, Biofeedback, and Nutrition Science to decode how to build a smoothie that actually serves you. Whether you're a daily blender or just smoothie-curious, this episode will help you: 🥤 Swap smoothie rules for smoothie fun 🥤 Learn the 6 must-have components for a satisfying

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23:42

You’re Not Broken—You’re Burned Out: Why Biofeedback Bu...

Fuel Her Awesome- Food Freedom, Intuitive Eating,... ·

2025/05/19

If one more person tells you to fix your burnout with meditation or a bubble bath and it makes you feel like smacking someone...You’re not alone! Because when you’re already running on empty, another “should” just adds fuel to the fire.In this episode, we’re tossing the fluffy self-care clichés and getting real about what actually helps. Spoiler: it’s not 15 minutes of forced stillness—it’s reconnection, biofeedback, and values-based nutrition. We’re diving into: 💥 What burnout is really trying to

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19:40

Swimsuit Season, Rewritten: Confidence That Starts in...

Fuel Her Awesome- Food Freedom, Intuitive Eating,... ·

2025/05/12

What if getting “swimsuit ready” had nothing to do with shrinking your body—and everything to do with strengthening your relationship with it?In this episode, I’m flipping the script on swimsuit season. Using the Empowered Eating framework—rooted in your Value Compass, Biofeedback, and Nutrition Science—we’ll explore how to: 👙 Set health goals without falling into perfectionism 👙 Stay consistent without burning out 👙 Build real body confidence through aligned action 👙 Ditch comparison and

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22:34

3 Things to Stop Doing If You Want Your Metabolism to...

Fuel Her Awesome- Food Freedom, Intuitive Eating,... ·

2025/04/28

Feel like your metabolism slammed on the brakes after 40? You’re not imagining it—and you’re not alone. Whether you’re approaching your 40s or well into them, this episode is your permission slip to stop hustling against your body and start supporting it in a new, aligned way.We’re diving into three common habits that may be slowing your metabolic fire—and what to do instead to fuel energy, vitality, and strength as you age. Spoiler: it’s not about shrinking your body, it’s about showing up for

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12:12

Tired, Foggy, and Reaching for Coffee? Let’s Fix That.

Fuel Her Awesome- Food Freedom, Intuitive Eating,... ·

2025/04/21

Feeling foggy, drained, or crashing by 3 PM?If your brain’s dragging and your snack drawer is looking more tempting than your to-do list, this episode is for you. We’re breaking down what to eat and when to keep your energy steady and your focus sharp—all without relying on another latte. ✨ In this episode: The surprising breakfast swap that could change your whole day How to decode your personal energy curve What your brain actually needs to focus (hint: it’s not sugar) The 3-part formula

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11:59

Why You’re Not Hungry in the Morning & What to Do...

Fuel Her Awesome- Food Freedom, Intuitive Eating,... ·

2025/04/14

Do you skip breakfast because you’re “just not hungry”—only to crash later or feel off all day?You’re not alone. In today’s episode, we’re diving into why your body might be snoozing on those morning hunger cues—and what simple shifts you can make to wake them (and your energy) back up. ✨ In this episode: Why you’re not waking up hungry—and no, you're not broken How coffee and stress might be masking your hunger What your hunger hormones are doing behind the scenes Easy ways to reboot

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17:01

Still Afraid of Creatine? Let’s Bust the Myths & Get...

Fuel Her Awesome- Food Freedom, Intuitive Eating,... ·

2025/04/07

The Empowered Eating Pep Talk📍 Why This Matters to You Whether faith, family, or career is your top priority, strength and longevity are key to showing up fully. Creatine supports muscle health, energy, and long-term wellness—making it a game-changer for active women. 👀 Biofeedback Boss Tip: Recovery & Energy Levels If you feel wiped out after workouts or struggle with fatigue, your body might need an extra boost. Creatine restores energy levels and improves recovery so you’re not

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20:35

Your Body, Your Diet – Unlocking the Power of...

Fuel Her Awesome- Food Freedom, Intuitive Eating,... ·

2025/03/31

🎙 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 Talk When 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

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17:05

The FIRST Step In Your Empowered Eating Awakening

Fuel Her Awesome- Food Freedom, Intuitive Eating,... ·

2025/03/24

🎙️ Welcome (back) to Fuel Her Awesome! After a year of shifts—new formats, name changes, and schedule tweaks—we’re coming home. This space is all about empowering women to fuel their bodies with confidence, freedom, and joy—and that’s exactly what’s ahead!For the next four months, expect bite-sized nutrition pep talks through the lens of Empowered Eating—breaking down topics with science, biofeedback, and values-based decision-making. Got a nutrition question? Submit it through the link in the

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11:47

The Green Glow-Up: How Cruciferous Veggies Detox and...

Fuel Her Awesome- Food Freedom, Intuitive Eating,... ·

2025/03/17

Broccoli, Brussels, kale—oh my! 🌿 These powerhouse greens do more than fill your plate—they help detox your body, balance hormones, and support gut health. In this episode, we break down:✅ Why sulforaphane is your liver’s BFF (hello, natural detox!) ✅ How cruciferous veggies support estrogen balance for hormone health ✅ The fiber factor—better digestion, lower cholesterol, and fewer cravings ✅ Easy (and delicious!) ways to make greens taste amazing Ready to level up your greens? Challenge: Add

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41:21

Empowered Eating on the Go: Simple Strategies for...

Fuel Her Awesome- Food Freedom, Intuitive Eating,... ·

2025/03/10

Show Notes: 🚀 Episode Summary: Traveling doesn’t have to derail your nutrition! In this live coaching session with Mike Gordon, we dive into practical, no-fuss strategies to stay fueled while on the go. Whether you're navigating airports, road trips, or new destinations, these tips will help you feel your best without missing out on the experience. 💡 Key Takeaways: ✅ The Go-Bag essentials for effortless travel nutrition ✅ The Adventure Fuel Rule: balancing nourishment with indulgence ✅ How to

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18:04

Why You Keep Overeating—And the Fixes That Actually...

Fuel Her Awesome- Food Freedom, Intuitive Eating,... ·

2025/03/03

Struggling with overeating, especially in the afternoon to evening hours? You’re not alone! In this episode, we’re breaking down the real reasons why you can’t seem to stop—hint: it’s not just about willpower. I’ll share five powerful, research-backed strategies to help you regain control, feel satisfied, and finally break free from the cycle for good.What You’ll Learn: ✅ The sneaky triggers driving your overeating (and how to spot them) ✅ Why restriction fuels the problem—and what to do instead ✅

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16:24

No More Food Rules: Breaking Free from All-or-Nothing...

Fuel Her Awesome- Food Freedom, Intuitive Eating,... ·

2025/02/24

Are you stuck in the cycle of “good” and “bad” eating? Do you feel like you're either all in or completely off the rails with food? In this episode of Fuel Your Awesome, we’re breaking down the trap of all-or-nothing dieting and giving you real strategies to step into a balanced, sustainable way of eating.Tune in as we: ✅ Unpack why black-and-white thinking keeps you stuck ✅ Reframe your mindset for food freedom ✅ Share practical tools to ditch the extremes and find your awesome middle ground No

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27:37

What to Accept (and What Not to Give Up On) When It...

Fuel Her Awesome- Food Freedom, Intuitive Eating,... ·

2025/02/17

For the Love of Longevity – What to Accept (and What Not to Give Up On) When It Comes to Nutrition & Body Changes ✨ Episode Highlights: Aging is inevitable, but how we age? That’s where we have some control. In this episode, my husband joins me to dive into what’s normal, what we can influence, and how to embrace longevity while staying strong, energized, and confident. 💡 What You’ll Learn: ✔️ The natural changes that happen as we age (metabolism, muscle, skin, and more). ✔️ The

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37:01

Empowering the Next Generation to Build Stronger...

Fuel Her Awesome- Food Freedom, Intuitive Eating,... ·

2025/02/10

For the Love of Resilience – Empowering the Next Generation to Build Stronger Bodies & MindsIn this episode, we dive into the reality of what the next generation is experiencing when it comes to body image. With social media, comparison culture, and ever-changing beauty standards, young people today are facing more pressure than ever. How is this shaping their relationship with food, movement, and self-worth? And more importantly—how can we empower them to build resilience in the face of it

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24:36

Unlocking Sports Nutrition Secrets: For the Love of...

Fuel Her Awesome- Food Freedom, Intuitive Eating,... ·

2025/02/03

Welcome to the For The LOVE Series! Welcome to the first episode of our special February series, For the Love of...! Today, we’re diving into sports nutrition—what fuels your body best, what myths need busting, and how to nourish yourself for peak performance. 💡 What We Cover in This Episode: ✔ The biggest misconceptions about sports nutrition ✔ How to fuel before, during, and after workouts ✔ How to spot nutrition misinformation online Whether you're an athlete, a weekend warrior, or just looking

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39:12

The Pelvic Floor Files: What’s Common Isn’t Normal...

Fuel Her Awesome- Food Freedom, Intuitive Eating,... ·

2025/01/27

Episode SummaryIn this episode of The Fuel Your Awesome Show, we’re thrilled to dive into the world of pelvic floor health and its surprising connections to gut health. Dr. Desiree Cassell, PT, DPT, owner of The Balanced Momtality Women’s Health and Wellness, joins us to share her expert knowledge on balancing pelvic floor health, managing common issues like constipation, and empowering women to live their healthiest, most balanced mom-life. We’ll discuss how the pelvic floor affects the gut,

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41:56

Can We (Really) Make America Healthy Again?

Fuel Her Awesome- Food Freedom, Intuitive Eating,... ·

2025/01/20

Can We Really Make America Healthy Again?Welcome back to the show! Today, we’re diving into a topic that’s as timely as it is complex: What would it take to truly “Make America Healthy Again”? Inspired by RFK's recent initiative, this conversation unpacks the rising public awareness of ultra-processed foods (UPFs), their impact on health, and how this intersects with our national food environment. I’m thrilled to be joined by Dr. David Wiss, a leading expert in food addiction research, nutrition,

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30:09

Get Your Crap Together (Literally)! Transforming Your...

Fuel Her Awesome- Food Freedom, Intuitive Eating,... ·

2025/01/13

Get Your Crap Together! (Literally)Episode Summary: Have you ever wondered how your gut affects everything from your mood to your immune system? In this episode, we explore the fascinating connection between gut health and overall wellness. Backed by cutting-edge science and practical strategies, we'll teach you how to optimize your microbiome, boost your energy, and, quite literally, get your crap together. What You'll Learn in This Episode: Why Gut Health Matters The gut's role in digestion,

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