Balanced 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.

✨ Cycle Overview (the big picture)

The four phases of your menstrual cycle: menstrual, follicular, ovulatory, and luteal.

Why estrogen, progesterone, and LH/FSH shifts matter for your energy, mood, and performance.

How the HPO axis (hypothalamus-pituitary-ovary connection) keeps everything in rhythm.

✨ Major Hormone Change Points

From puberty to menopause, what’s happening with hormones in your teens, 20s, 30s, 40s, and beyond.

What to expect in perimenopause vs. menopause — and why timing matters.

✨ What Exacerbates Imbalances

The real-life culprits that throw hormones off balance: stress, poor sleep, nutrient gaps, gut issues, toxins, and more.

Why blood sugar and insulin are key players in the hormone story.

✨ Future-Proofing Hormone Health

How your 30s and 40s set the stage for smoother perimenopause and menopause.

Insights from research on bone health, metabolism, and even brain resilience.

✨ Your ALIFE Framework for Balanced Hormones

A – Adapt Stress → Lower the cortisol burden.

L – Love Your Liver → Support detox with food, hydration, and lifestyle.

I – Increase Awareness → Track your cycle and learn your patterns.

F – Fuel for Balance → Nourish with protein, fats, and fiber-rich carbs.

E – Embrace Sleep → Protect your circadian rhythm and hormone orchestra.

👉 If you want to learn more about Empowered Eating, Start HERE with our “Where Do I Even Start?” quiz — because let’s be real, we all need a starting line. (See what I did there? 😉)

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 choices about food.

This episode is all about cutting through the noise and giving you the evidence you actually need to fuel your body—without the fluff. Whether you’re an athlete, a busy professional, or just someone trying to sort fact from fiction, this one’s for you.

✨ Want to bring Jess to your team or event? Find out details HERE. 

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, you’ll hear how faith, freedom, and personal priorities can transform the way we think about food and body image.

You’ll walk away with:

Inspiration from unlikely “bridge builders” who shifted culture.

A fresh perspective on what Empowered Eating really means.

Reflection questions to help you align health with your values.

Practical ideas to choose food, movement, and mindset shifts that feel both life-giving and sustainable.

If you’ve felt cultural whiplash—from diet culture to body positivity to the Ozempic era—this episode will give you hope, clarity, and a way forward.

✨ Press play and discover how to build your own bridge with Empowered Eating.

✨Learn more about booking with Jess on a FREE discovery call. 

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 gut and, in turn, your hair

If you’ve been frustrated with hair loss, thinning, or breakage, this episode is for you. You’ll learn how healing from the inside out can restore not just your hair, but your confidence and energy too.

✨ Grab my free Supplement Stack Clean-Out Guide to learn more about GI-MAP testing and how to build a solid foundation for your nutrition.

Your body isn’t broken — it just needs some TLC. Let’s get started!

PS- If you need awesome hair products, @blessed.and.balanced is the BEST! 

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 tune)

The cascade of stress hormones and why your digestion takes the hit

Nutrients that act like “backup batteries” for your brain in high-stress seasons

Gut-loving foods

How to strike balance in your relationship with food — fuel and comfort

Because here’s the truth: you may not be able to control the stressors in your life, but you can care for your gut and, in turn, your mental health.

So if stress has been tying your stomach in knots, this one’s for you. Let’s talk about how to feed your gut so you can free your mind.

And as mentioned here is my: FREE SUPPLEMENT SMART GUIDE HERE 

Cheers, and happy eating! 

Jess 

 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!