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.

Why summer throws off your eating rhythm—and what to do about it

How post-meal energy dips are really your body asking for fuel (not more coffee)

Jess’s favorite on-the-go snack combos and drive-thru wins

A quick breakdown of glycemic load vs. glycemic index

How to simplify nutrition without sacrificing energy or fullness

Use your post-meal energy as a guide—if you’re crashing, it might not be about caffeine. It might be about blood sugar.

Learn why carbs aren't the enemy, how glycemic load impacts your energy, and why sodium matters for summer hydration.

Nutrition should add to your life, not complicate it. A little planning (like stashing snacks or mapping out simple meals) can go a long way in keeping you fueled—not frazzled—this summer.

💌 Submit a question for the podcast here! 

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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

Let’s blend it like we mean it—fueling with intention, not obsession.

💥 Ready to feel more energized and aligned with your body?

💌 Submit a question for the podcast here! 

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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:

If you’re tired of being tired, press play. This isn’t about doing more—it’s about doing what matters.

🎧 Let’s trade burnout for alignment, one empowered bite at a time.

💥 Ready to feel more energized and aligned with your body?

💌 Submit a question for the podcast here! 

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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

Let’s rewrite the swimsuit season narrative—one that starts in your core, not your clothing size.

💥 Ready to feel more energized and aligned with your body?

💌 Submit a question for the podcast here! 

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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 your life.

In This Episode:

Your metabolism isn’t broken—it just needs a new rhythm. And you’re more than capable of creating it. Let’s go.

💌 Submit a question for the podcast here! 

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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 for energy-boosting meals and snacks

A doable action step you can try at your next bite

💬 Value Compass: Energy = Freedom. Fueling well is how we show up fully.

🎧 Press play and learn how to create an energy rhythm that powers your day, not hijacks it.

💥 Ready to feel more energized and aligned with your body?

💌 Submit a question for the podcast here! 

Resources Mentioned:

✨ 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 your morning appetite and energy

One action step to start tuning in to your body with compassion

💡 Biofeedback Boss Tip: Your body is always sending you signals—are you listening?

🎧 Press play for a simple, science-backed pep talk to help you fuel your awesome mornings—on your terms.

💥 Ready to feel more energized and aligned with your body?

💌 Submit a question for the podcast here! 

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📍 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 dragging through your day.

🧠 Nerdy Nutrition Nugget: The Science Behind Creatine

Creatine fuels your body’s energy production, helping both muscles and brain function.

A 2025 review from the Journal of the International Society of Sports Nutrition analyzed 245 studies on creatine—reinforcing its benefits for strength, endurance, and cognition.

Key takeaways from the research:

🧠 Creatine & Women’s Brain Health

Memory & Focus: Fuels brain cells for sharper thinking, even under stress.

Mental Fatigue: Can reduce brain fog and boost clarity.

Mood & Stress Resilience: May help with mood regulation and emotional well-being.

🎧 Loved this episode? Don’t forget to subscribe & share with a friend who needs to hear this!

💌 Submit a question for the podcast here! 

Resources Mentioned:

Research Citations: 

Antonio J, Brown AF, Candow DG, Chilibeck PD, Ellery SJ, Forbes SC, Gualano B, Jagim AR, Kerksick C, Kreider RB, Ostojic SM, Rawson ES, Roberts MD, Roschel H, Smith-Ryan AE, Stout JR, Tarnopolsky MA, VanDusseldorp TA, Willoughby DS, Ziegenfuss TN. Part II. Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show? J Int Soc Sports Nutr. 2025 Dec;22(1):2441760. doi: 10.1080/15502783.2024.2441760. Epub 2024 Dec 25. PMID: 39720835; PMCID: PMC11703406.

Chen S, Ma X, Liu Y, Zhong Z, Wei C, Li M, Zhu X. Creatine Promotes Endometriosis by Inducing Ferroptosis Resistance via Suppression of PrP. Adv Sci (Weinh). 2024 Oct;11(38):e2403517. doi: 10.1002/advs.202403517. Epub 2024 Aug 9. PMID: 39119937; PMCID: PMC11481182.

Xu C, Bi S, Zhang W, Luo L. The effects of creatine supplementation on cognitive function in adults: a systematic review and meta-analysis. Front Nutr. 2024 Jul 12;11:1424972. doi: 10.3389/fnut.2024.1424972. Erratum in: Front Nutr. 2025 Feb 17;12:1570800. doi: 10.3389/fnut.2025.1570800. PMID: 39070254; PMCID: PMC11275561.

🎙 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

💡 Biofeedback Boss Tip

🧠 Nerdy Nutrition Nugget

🔥 Takeaway & Action Step:

💬 Closing Encouragement

Resources Mentioned:

🎙️ 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 show notes!

With all the noise—from social media trends to Ozempic—it’s time to tune into YOUR body. And the best place to start? Biofeedback.

Your body constantly gives signals—hunger, energy, digestion, sleep, mood, cravings. Learning to listen helps you ditch diet rules and eat in a way that works for you.

Want to go deeper? In my practice, we now offer:

Book an intake session to find the best option for you!

Studies confirm that intuitive eating improves long-term health, metabolism, and body weight regulation. Heart rate variability (HRV) research also shows that adjusting nutrition based on stress levels supports recovery and well-being.

The takeaway? Sustainable nutrition starts with connection—not control.

Pause—are you hungry right now? What are the physical signs? How do they change over time? This is step one in learning to trust your body again. Try setting a goal based on hunger cues, meal timing, or portion sizes this week!

💌 Submit a question for the podcast here! 

Resources Mentioned:

Thanks for being here, sister! Until next time—cheers and happy eating! 🥂✨