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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

17:59

Nutrition Whiplash: Why More Information Isn’t Helping

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

2026/02/16

Are you overwhelmed by conflicting nutrition advice?Low-carb one week. High-protein the next. Anti-diet messaging. Ultra-processed food panic. GLP-1 medications. Hormone hacks. If you feel confused, behind, or anxious about what to eat — you are not alone. In this episode, registered dietitian Jessika Brown breaks down what she calls “nutrition whiplash” — the constant reversal of health messaging that leaves women feeling stressed instead of supported. We are living in one of the loudest nutrition

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31:30

Data Over Diets: How GI-MAP Testing Can Bring Clarity...

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

2026/02/02

If you’ve ever thought, “I’m eating healthy… so why do I feel worse?” — this episode is for you.In today’s conversation, we’re breaking down GI-MAP testing in clear, human language. No fear-mongering. No over-promising. Just honest insight into what this popular gut health tool can and can’t tell us—and how it can help bring clarity when symptoms feel confusing. You’ll learn why more data doesn’t always mean better outcomes, how gut testing fits into an empowered, food-first approach, and why the

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37:45

When Eating Less Backfires: What Your Body’s Really...

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

2026/01/26

Episode SummaryWhat if your body isn’t betraying you when you restrict food — but protecting you? In this powerful conversation, Jess sits down with Dr. Jennifer Gaudiani, world-renowned internal medicine physician and author of Sick Enough: A Guide to the Medical Complications of Eating Disorders, to explore the misunderstood physiology of undernutrition. Dr. Gaudiani (“Dr. G”) breaks down what really happens in the brain and body when we don’t eat enough — from slowed metabolism to changes in

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13:21

Macros, Microbes, Mindset — and What Comes Next

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

2026/01/12

Macros, Microbes, Mindset — and What Comes NextIf you’re ready for a different kind of January — an invitation Over the last few episodes, we’ve talked about why so many smart, motivated women feel stuck with food — even when they’re “doing everything right.” We’ve unpacked: Why macros alone don’t create peace How your gut microbiome influences cravings, energy, and metabolism Why willpower fails when the nervous system doesn’t feel safe And how emotional and physiological triggers often

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19:00

From White-Knuckle Willpower to Empowered Eating

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

2026/01/09

From White-Knuckle Willpower to Empowered EatingWhy Safety — Not Discipline — Creates Sustainable Change BUT FIRST!!! Join us next week LIVE in the FREE Meaning Beyond Macros MASTERCLASS If willpower worked, you wouldn’t need it every January. In this episode, we unpack why so many women feel like they “fall off” with nutrition — even when they’re motivated, disciplined, and genuinely trying. Spoiler alert: it’s not a character flaw. It’s a nervous-system issue. We explore the difference between

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14:42

When Tracking Doesn’t Tame the Trigger: The Emotional...

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

2026/01/07

When Tracking Doesn’t Tame the Trigger: The Emotional Side of Eating👉 Before we dive in: If you’re tired of white-knuckling food and want a framework that finally brings peace, clarity, and sustainability to your health journey, I want to personally invite you to join my live masterclass: Meaning Beyond Macros: An Empowered Eating™ Masterclass Not another macro workshop — this is where food freedom finally clicks. In 90 minutes (with replay included), you’ll walk away with: A 3-step framework to

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17:47

Microbes Over Macros: How Your Gut Talks Back

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

2026/01/05

What if the reason food feels harder than it should has less to do with discipline… and more to do with digestion?In this episode, we zoom out from calorie counting and macro math to explore the powerful — and often overlooked — role your gut microbiome plays in how your body responds to food. Your gut isn’t just breaking food down; it’s actively communicating with your brain, hormones, immune system, and metabolism. You’ll learn why two people can eat the same meals and feel completely different —

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15:08

Your Body Isn’t the Project—It’s the Partner: A New...

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

2026/01/01

Why Most New Year's Resolutions Fail (And What to Do Instead) Join the FREE LIVE EVENT: Meaning Beyond Macros!!! Episode Summary: Most resolutions don’t fail because people are lazy or unmotivated — they fail because they start at the surface level. In this episode, Jess pulls back the curtain on what’s really happening beneath our habits and goals, using her own “biofeedback story” around money as a powerful example of how the nervous system shapes behavior. You’ll learn why traditional

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13:23

The Science of Gratitude

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

2025/12/29

What a great series! This episode wraps up The Empowered Eating Holiday Edit! Don't forget to check out the details on our 4-month coaching program: The Empowered Eating Academy Gratitude isn’t just about good vibes and Pinterest quotes — it’s neuroscience. Each time you pause to say “thank you,” your brain rewires for more peace, joy, and connection. And what better way to wrap up the year than by practicing the science of gratitude? In this Empowered Eating Holiday Edit, Jess unpacks how

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18:53

Cheers to the New Year — Holiday Drinks Decoded

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

2025/12/22

Welcome back to the Empowered Eating Holiday Edit!Holiday drinks are basically nostalgia in a cup—whether it’s hot chocolate after sledding, eggnog at grandma’s, or that peppermint mocha you wait for all year. But here’s the deal: some of these festive sips pack the sugar punch of a candy aisle. Does that mean you should skip them? Absolutely not. In this episode of The Empowered Eating Holiday Edit, we’re decoding the most popular holiday drinks—hot chocolate, eggnog, peppermint lattes, holiday

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12:45

Why Stress Fuels Holiday Snacking (and How to Stop It)

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

2025/12/15

Welcome back to The Empowered Eating Holiday Edit!Ever found yourself hovering near the charcuterie board when the holiday stress kicks in? You weren’t just hungry, girl—you were wired for it. Stress doesn’t just change your mood, it changes how your brain and body respond to food. And the snack plate? It starts singing like a full-on choir. 🎶🧀🍫 In this episode of The Empowered Eating Holiday Edit, Jessika unpacks why stress and emotions hijack our eating and how empowered eating gives us tools

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24:28

Discipline or Deprivation? Finding Your Sweet Spot...

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

2025/12/08

Welcome back to The Empowered Eating Holiday Edit!Ever feel like health is an all-or-nothing game? Either you’re “on it” with strict discipline or completely disconnected and starting over Monday. I’ve lived on both ends of that spectrum—and the truth is, it’s not a spectrum at all. It’s a trap. In this episode of The Empowered Eating Holiday Edit, we’ll explore how to step out of black-and-white thinking and find your sweet spot between discipline and deprivation. Because true health isn’t about

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22:20

Cravings & Candy Canes — When Holiday Food Feels...

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

2025/12/01

Welcome to The Empowered Eating Holiday Edit! Candy canes, peppermint bark, trays of fudge… why does holiday food feel so addictive? And more importantly—how can you enjoy the season without falling into the guilt → crave → crash cycle? In this episode, I’m unpacking what’s really going on with holiday cravings and how to navigate them with confidence instead of chaos. 💡 What You’ll Learn in This Episode The real story behind cravings: why sugar, fat, and salt light up your brain’s reward

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18:36

Impulse Control at the Thanksgiving Table: How to...

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

2025/11/24

Welcome to the Empowered Eating Holiday Edit! Ever found yourself going back for seconds… and thirds… only to end the night uncomfortably full and regretting it later? I’ve been there too—plate after plate of mashed potatoes when what I really needed was comfort, not another serving. But instead of finding peace, I found myself stuck in the spin cycle of overeating, guilt, and swearing I’d “start fresh on Monday.” Sound familiar? Or maybe you’ve seen a family member ride that same teacup spin

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31:01

How To Rewire A Food-Addicted Brain with Dr. Claire...

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

2025/11/10

In this awesome episode, Jess sits down with Dr. Claire Wilcox, psychiatrist, researcher, and author of Rewire Your Food-Addicted Brain, to unpack one of the most misunderstood topics in modern nutrition: food addiction. Together, they explore what happens in the brain when we crave, overeat, and struggle to stop—and how understanding the neuroscience behind those behaviors can lead to true healing.Dr. Wilcox shares her expertise in addiction psychiatry, the science behind the Yale Food Addiction

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36:59

Style Meets Soul: Becoming the Woman You’re Proud Of

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

2025/11/03

Join us at the Becoming Her Retreat 2026! What if fashion was more than clothes? What if it was a doorway into healing, confidence, and becoming the woman you were always meant to be? In today’s episode, Jess sits down with Marisa Anderson, stylist, confidence coach, pastor and co-creator of the Becoming Her Retreat. Together, they unpack how travel, style, and personal pivots shaped Marisa’s journey — and how those experiences are now guiding women into deeper transformation. You’ll hear about the

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20:30

Spooked By Food Dye? How to Eat Empowered This Halloween

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

2025/10/27

Every October, the same question pops up: What about all that candy? And this year, there has been a heavy focus on food dyes! Are they dangerous? Should you be worried about letting your kids dive into their trick-or-treat stash? In this episode, we’ll break down the science behind food dyes, how much it actually takes to reach concerning levels, and—most importantly—how to approach Halloween through the lens of Empowered Eating. Spoiler alert: it’s less about fear, and more about values,

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34:48

Hormone Head Games (and How to Win) // Part 2

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

2025/10/20

Episode 2: The Mental Side of Estrogen & ProgesteroneYour hormones don’t just shape your cycle—they shape your mind. In this episode, we’re digging into how estrogen and progesterone impact mood, memory, motivation, and mental health, and what you can do about it. Book an intake with Jess! Learn more about Empowered Eating HERE! What You’ll Learn in This Episode 1. How Estrogen & Progesterone Affect the Brain Estrogen boosts serotonin and dopamine, supporting mood, memory, and

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32:13

Your Hormone Health Playbook (Part 1)

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

2025/10/13

Your Hormone Health PlaybookBalanced hormones don’t just happen by chance — they’re built on science, strategy, and a little self-awareness. In this first episode of our hormone health series, we’re laying out your playbook: the big picture of how your cycle works, what changes across the decades, what throws hormones off track, and the steps you can take today to support balance for years to come. What You’ll Learn in This Episode: ✨ Cycle Overview (the big picture) The four phases of your

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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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