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 nervous system and gut health.

On today's episode you'll hear about:

- The shoe metaphor that changed how I see my stress and recovery (and why you might be living in high heels 24/7 without even knowing it). Five subtle signs your body is begging for a reset, from brain fog to hormone shifts.

- What it really means to swap into your “sneakers” for nervous system rest, and how that fuels your gut and whole-body healing.

- Science-backed ways to support your nervous system through mindful breathing, boundary-setting, and nutrition.

- Why honoring fatigue is an act of strength, not weakness—and how listening to your body’s biofeedback can prevent overwhelm before it spirals.

- The incredible friendship between your nervous system and your gut — and why calming one means healing the other.

If you’re juggling family, work, and life stressors and feeling drained, this episode is for you. It’s a gentle invitation to slow your pace, tune in, and start healing from the inside out. Ready to reset? Let’s slip into those sneakers together.

Want to learn more about Empowered Eating? Click HERE — I’d love to connect!

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A quick heads up: since these are throwbacks, you might hear old references to programs or events that are no longer active—but the heart of each episode still hits.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 are having the best summer! Enjoy!

Let’s dive in and revisit the best of the best!

It isn’t that it’s too hard.

The things holding you back from food freedom may not be what you expect. In today’s episode, I’m unpacking six fear-based blockers that can quietly sabotage your path to empowered eating—and how to move past them with compassion and clarity.

Here’s what we’re covering:

 1. Fast (but not good) results

 2. Resistance to natural changes

 3. Unrealistic expectations

 4. Not living in the present

5. Lack of gratitude

 6. Inability to find satisfaction in food

Thanks for listening, and don’t forget to join me next Monday where I’ll be back to fuel your awesome and with NEW episodes! 

Cheers and happy eating!

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 are having the best summer! Enjoy!

Let’s dive in and revisit the best of the best!

For anyone with a history of black-or-white thinking, trying something new or setting a new goal can be overwhelming… Because when we operate in black-or-white thinking, we are operating in a PASS OR FAIL mentality.

Then there is this other word I want to unpack: healthy discipline. If you are like me, you may have a bit of an aversion to this word. And after years of exploring, I have come to find that black-or-white thinking taints discipline. This, in turn, inhibits our ability to set and accomplish new goals—ultimately, keeping us stuck in our health journey.

So today I am making a case for discipline, and spelling out why it is SO different from black-and-white thinking and how to not confuse the two so we set ourselves up for success!

This podcast is here to support you weekly, but it only scratches the surface. For more info on how you can become an empowered eater: 

Cheers, my sweet friend, and happy eating!

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 are having the best summer! Enjoy!

Let’s dive in and revisit the best of the best!

🎙 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:

 Encouragement

Learn more about the Empowered Eating Model™ and advanced biofeedback testing by connecting with the Empowered Eating Team at The Well Collective.

Cheers, and happy eating! 

Jess 

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 are having the best summer! Enjoy!

Let’s dive in and revisit the best of the best!

I spend more time refereeing at family dinners than I do tasting my food.

My attention is on my email (instead of my lunch) when I take my lunch "break."

The reality is, mindful eating in a fast-paced, often chaotic environment can be challenging. For me, I had forgotten how powerful it could be and lost the practice. After a trip on my own (without kids and away from emails), I was pleasantly reminded of the wonderful benefits of mindful eating. There are both mental and physiological benefits to eating mindfully, and I want to help you (and me) return to this practice... even WHEN our life is chaotic.

Today's episode includes 3 quick, easy tips that you can practice today to build your mindful eating skills. You can do them in the car, during your lunch "break" as you answer emails, or as you wrangle the kiddos at dinner time. Practice one or all three and I know you will feel the benefits and enjoy your food even more!

For more info on identifying your hunger and building your empowered eating skills, don't forget to check out my signature program teaching the Empowered Eating Method.

Until next time...

Cheers and happy (mindful) eating!

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, I shared my journey from disordered eating to food freedom.

In today’s episode, I’m taking you into the next chapter—how I went from simply having food freedom to stepping fully into Empowered Eating.

For a long time, I believed I had to choose:

Be obsessive about food but feel good in my body

Accept my body fully, but live with a low-grade discomfort

I was afraid that focusing on my health would pull me back into obsession, and I honestly didn’t know if there was a middle ground.

But there is—and this episode is about how I found it, why I made the leap, and how Empowered Eating became the answer I didn’t know I needed.

💛 If you’ve ever felt stuck between control and chaos, between acceptance and energy—this one’s for you.

Want to feel this freedom and energy for yourself?

Cheers, and happy eating!

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!"

If you’ve ever wrestled with food guilt or emotional eating, you’re not alone. In this episode, I’m sharing 2 simple but powerful steps you can take right now to begin falling in love with healthy eating—and to stop feeling shame for eating foods you enjoy.

Here’s what we’ll unpack:

How to stop food shame in its tracks

What food shame vs. guilt actually looks like in real life

Why biofeedback is more valuable than any diet rule

The secret to making food choices that feel both balanced and empowered

💛 Remember: You live in your body every day. It’s your vessel, your earth suit, and it deserves care—not punishment.

This podcast is here to support you weekly, but it’s only the beginning.

Connect with Jess @jessbrownrd or learn more about her at jessbrownrd.com

Empowered eating leads to empowered living. And I’m so excited to help you get there.

Cheers, and happy eating!

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 most talked-about weight loss medications on the market: Ozempic—also known by names like Wegovy and Mounjaro.

You’ve likely seen the buzz: celebrity endorsements, dramatic TikTok before-and-afters, and headlines calling it a “miracle drug.” I’ve had clients take it, ask about it, swear by it, and question it. I’ve also heard from colleagues with very strong opinions on both sides.

So, what’s the truth?

What is Ozempic really designed for?

How does it work?

Does it actually help with weight loss?

And most importantly—is it safe?

I’m sharing a brief overview of the science, my clinical observations, and why this conversation matters—especially in a world where body image, quick fixes, and long-term health often clash.

⚠️ Trigger Warning: If you're currently struggling with or recovering from an eating disorder, please listen with care or consider skipping this episode. Ozempic is contraindicated for anyone with a history of eating disorders.

Want to go deeper? I reference two excellent episodes that continue this conversation: "Science Vs." and "Honestly".

💛 Ready to explore a more sustainable, grace-filled approach to food and body?

Cheers, and happy eating!

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 situation:

You’re on your way somewhere—probably running late—and for the first time all day, you actually notice your body’s biofeedback… and it’s saying you’re hungry.

That’s exactly why today’s episode is all about smart snacking. As a dietitian (and a busy mom), there are two things I always look for when building a snack:

How can I boost energy without a crash?

How can I hit my protein goals?

How can I save time?

If you’re ready to check all three boxes, this episode is for you. I’m sharing my #1 snack hack that keeps energy steady, protein on point, and your day flowing with fewer interruptions (and fewer mood swings).

💛 Ready for more?

Let’s simplify food, fuel your body, and make room for the things that really matter.

Cheers, and happy eating!

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 to the club. YOU ARE NOT ALONE!

The truth is, we all live in our bodies. Whether we love every part of them or not, we’ll do ourselves a huge favor by learning how to feel even a little more at home in them—starting today.

In this episode, I’m breaking down 3 powerful, practical secrets to help you feel more confident in your body immediately. No diets. No waiting. Just real talk and simple shifts that can change everything.

💛 Want to go deeper?

You are so worthy of it.

Cheers and happy eating,