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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

29:52

10 Science-Backed Nutrition Facts You Need Now

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

2025/10/06

Think you can spot the nutrition lies? In this episode, we’re playing a game of Two Truths and a Lie—nutrition-science style. From carbs and muscle fuel to metabolism myths, I’ll unpack what the research actually says (and what it doesn’t). 👉 Here’s what you’ll learn: Why carbs are more than just “energy” (and the surprising truth about muscle breakdown). Nutrition myths that sound convincing but just don’t hold up in the science. How to spot sneaky misinformation so you can make confident

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22:07

Anti-Diet vs. Clean Eating: Why Both Extremes Fail Us...

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

2025/09/22

In today’s culture, women are pulled toward extremes with food—swinging between anti-diet messages and “clean” or “holy” eating expectations. But what if there’s a different way? Empowered Eating offers a bridge between the extremes, inviting us into the nuanced, intentional middle.In this episode, Jess shares stories that bring this idea to life—from history-making women who defied cultural norms to modern-day examples of choosing health practices rooted in values, not pressure. Along the way,

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17:52

The Gut–Hair Connection: How a Healthy Gut Grows...

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

2025/09/15

Your hair tells a story — and it’s not just about beauty. It’s a reflection of what’s happening inside your body. For years, I struggled with brittle hair and stalled growth, until I discovered the missing piece: gut health.In this episode, I’m sharing: How gut health impacts nutrient absorption and hair growth Why over-supplementing can sometimes backfire and cause more shedding The role of biofeedback in spotting when your body is asking for help Practical ways to begin supporting your

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24:37

Stressed Out? Your Gut Feels It Too (and here’s how...

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

2025/09/08

Ever notice how stress doesn’t just live in your head — it knots up in your stomach too? That’s no coincidence. Your gut and brain are in constant conversation, and when stress shows up, your digestion (and mood) get the memo.In this episode, I’m unpacking what happens when stress hijacks your nervous system and wreaks havoc on your gut — and more importantly, what you can actually do about it. We’ll cover: Why the gut-brain axis is like a two-way radio (and how stress throws it out of

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30:40

Nervous System Reset + Gut Health: The Power Pair

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

2025/09/01

What if the very thing you need for nervous system regulation, gut health, and hormone balance is accessible to you RIGHT NOW in 60 seconds?? More energy, calm, and balance— it is already within reach! This summer, I hit pause on the nonstop hustle and discovered a new rhythm that’s transformed how I move, eat, parent, work… and live. In this episode, I’m pulling back the curtain on what it truly means to slow down and reset—not just resting, but tapping into a powerful connection between your

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25:42

It’s Not Willpower—It’s These 6 Sneaky Food Freedom...

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

2025/08/25

Welcome to my Summer Throwback Playlist—a handpicked collection of the most downloaded episodes of the podcast. These are listener favorites, packed with insights, laughs, and empowered eating encouragement to keep you fueled all summer long.A quick heads up: since these are throwbacks, you might hear old references to programs or events that are no longer active—but the heart of each episode still hits. You can find all the new resources and ways to connect with me in the show notes. I hope you

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17:59

Discipline vs. All-or-Nothing: Finding Balance in...

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

2025/08/18

Welcome to my Summer Throwback Playlist—a handpicked collection of the most downloaded episodes of the podcast. These are listener favorites, packed with insights, laughs, and empowered eating encouragement to keep you fueled all summer long.A quick heads up: since these are throwbacks, you might hear old references to programs or events that are no longer active—but the heart of each episode still hits. You can find all the new resources and ways to connect with me in the show notes. I hope you

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22:26

Your Body, Your Rules: Mastering Personalized...

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

2025/08/11

Welcome to my Summer Throwback Playlist—a handpicked collection of the most downloaded episodes of the podcast. These are listener favorites, packed with insights, laughs, and empowered eating encouragement to keep you fueled all summer long.A quick heads up: since these are throwbacks, you might hear old references to programs or events that are no longer active—but the heart of each episode still hits. You can find all the new resources and ways to connect with me in the show notes. I hope you

en

14:48

Mastering Mindful Eating When Your Day Won’t Slow Down

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

2025/08/04

Welcome to my Summer Throwback Playlist—a handpicked collection of the most downloaded episodes of the podcast. These are listener favorites, packed with insights, laughs, and empowered eating encouragement to keep you fueled all summer long. A quick heads up: since these are throwbacks, you might hear old references to programs or events that are no longer active—but the heart of each episode still hits. You can find all the new resources and ways to connect with me in the show notes. I hope you

en

25:05

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

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

2025/07/28

Welcome to my Summer Throwback Playlist—a handpicked collection of the most downloaded episodes of the podcast. These are listener favorites, packed with insights, laughs, and empowered eating encouragement to keep you fueled all summer long. A quick heads up: since these are throwbacks, you might hear old references to programs or events that are no longer active—but the heart of each episode still hits. Let’s dive in and revisit the best of the best! In the very first episode of Fuel Her Awesome,

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17:47

How to Fall In Love with Healthy Eating (AND Have...

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

2025/07/21

Welcome to my Summer Throwback Playlist—a handpicked collection of the most downloaded episodes of the podcast. These are listener favorites, packed with insights, laughs, and empowered eating encouragement to keep you fueled all summer long.A quick heads up: since these are throwbacks, you might hear old references to programs or events that are no longer active—but the heart of each episode still hits. Let’s dive in and revisit the best of the best! "I want to want to eat a salad!" Also… how do

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30:27

Ozempic and the Weight Loss Craze – What You Need to...

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

2025/07/14

Welcome to my Summer Throwback Playlist—a handpicked collection of the most downloaded episodes of the podcast. These are listener favorites, packed with insights, laughs, and empowered eating encouragement to keep you fueled all summer long.A quick heads up: since these are throwbacks, you might hear old references to programs or events that are no longer active—but the heart of each episode still hits. Let’s dive in and revisit the best of the best! In this episode, we’re diving into one of the

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19:56

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

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

2025/07/07

Welcome to my Summer Throwback Playlist—a handpicked collection of the most downloaded episodes of the podcast. These are listener favorites, packed with insights, laughs, and empowered eating encouragement to keep you fueled all summer long.A quick heads up: since these are throwbacks, you might hear old references to programs or events that are no longer active—but the heart of each episode still hits. Let’s dive in and revisit the best of the best! How often do you find yourself in this

en

17:52

3 Secrets to Feeling Confident In Your Body...

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

2025/06/30

Welcome to my Summer Throwback Playlist—a handpicked collection of the most downloaded episodes of the podcast. These are listener favorites, packed with insights, laughs, and empowered eating encouragement to keep you fueled all summer long.A quick heads up: since these are throwbacks, you might hear old references to programs or events that are no longer active—but the heart of each episode still hits. Let’s dive in and revisit the best of the best! If you struggle with body confidence… welcome

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27:53

Self-Care Isn’t Selfish — It’s Giving: 5 Steps to...

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

2025/06/23

You’ve heard it before — “self-care isn’t selfish” — but let’s take it further: self-care is giving. Giving your body what it needs. Giving yourself permission to rest, eat, move, and show up without apology. In this episode, I’m walking you through the 5 steps to Empowered Eating, including how to stop shrinking yourself (literally and figuratively) and start owning your space like the queen you are. If you’ve ever felt like nutrition had to come with punishment, pressure, or perfection... this

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14:35

When You Don’t Like What You See in Photos & Showing...

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

2025/06/09

Summer is full of joyful moments—vacations, pool parties, sunshine—but sometimes, one photo can pull us out of the memory and into self-judgment. In this episode, Jess shares how to navigate body image triggers that pop up in pictures and social settings, and how to shift from insecurity to empowerment.With a personal story from Water World, a relatable lesson from her son’s soccer tryout, and science-backed insights on emotion regulation and perception, this episode reminds you that you are more

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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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