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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

29:58

She Took a Break. Her Progress Didn't. Here's Why....

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

2026/03/30

She Took a Break. Her Progress Didn't. Here's Why.What happens to your nutrition when life doesn't go according to plan? In this live coaching episode, we follow Micah — a real client, doing the real work — as she navigates one of the most relatable challenges in any health journey: spring break. This is Part 3 of Micah's Empowered Eating Journey, and it's one of our most practical episodes yet. Before we ever get to spring break, we start where we always start — with data, not guesswork. Micah and

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41:49

Empowered Eating Journey Part 3: Metabolic Health,...

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

2026/03/16

In this live coaching episode, we're diving deep into the foundation of lasting metabolic health — and it starts with getting honest about where you are right now. Part 3 of the Empowered Eating Journey is all about the Nutrition Reboot: a powerful inventory and calibration process that helps you understand exactly what's working, what's not, and what needs to shift to support your energy, body composition, and overall metabolic health.This isn't about starting over from scratch — it's about

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24:22

Empowered Eating Journey Part 2: Metabolic Health,...

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

2026/03/09

Episode #2: A Live Coaching Session What happens after food freedom? In this new coaching series, you’ll follow one woman’s journey as she moves from intuitive eating and food freedom into a season focused on metabolic health, hormone balance, energy, and body composition — without returning to dieting. This is Episode 1, and you’re sitting in on our first session together. She’s done the work to heal her relationship with food. She’s no longer obsessed. But now she wants more: More stable

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42:31

From Food Freedom to Metabolic Health: Optimizing...

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

2026/03/02

Episode 1: A Live Coaching SessionWhat happens after food freedom? In this new coaching series, you’ll follow one woman’s journey as she moves from intuitive eating and food freedom into a season focused on metabolic health, hormone balance, energy, and body composition — without returning to dieting. This is Episode 1, and you’re sitting in on our first session together. She’s done the work to heal her relationship with food. She’s no longer obsessed. But now she wants more: More stable

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17:59

Nutrition Whiplash: Why More Information Isn’t Helping

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

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 — Mental Health, Aging, Nutrition &... ·

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 — Mental Health, Aging, Nutrition &... ·

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 — Mental Health, Aging, Nutrition &... ·

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 — Mental Health, Aging, Nutrition &... ·

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 — Mental Health, Aging, Nutrition &... ·

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 — Mental Health, Aging, Nutrition &... ·

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 — Mental Health, Aging, Nutrition &... ·

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 — Mental Health, Aging, Nutrition &... ·

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 — Mental Health, Aging, Nutrition &... ·

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 — Mental Health, Aging, Nutrition &... ·

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 — Mental Health, Aging, Nutrition &... ·

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 — Mental Health, Aging, Nutrition &... ·

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 — Mental Health, Aging, Nutrition &... ·

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 — Mental Health, Aging, Nutrition &... ·

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 — Mental Health, Aging, Nutrition &... ·

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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