The final countdown of 2024 has begun, and I’ll admit—I love this time of year! December offers the perfect invitation to reflect on the past year and reset for the year ahead. No matter what 2024 held for you, the new year offers an incredible opportunity to reinvent yourself.

The holidays naturally bring a rhythm of rest and indulgence, which often means letting go of healthy habits. That’s why, come January, many of us are craving a fresh start. In today’s episode, I want to create space for you to reflect on 2024. I’ll share some personal lessons and wins from this year, and I’ll invite you to do the same. From this place of reflection, we can begin to envision what we want for 2025.

When I work with clients, I always start follow-ups by asking them to share two things that are working and one thing that isn’t. Why? Because our brains are wired to focus on the negative. Research shows celebrating progress strengthens habits—this isn’t about ignoring challenges but valuing both sides of the coin.

My biggest win of 2024: Improving my sleep! For over two years, I struggled with insomnia. Here’s how I overcame it:

Living in alignment with my values.

Using biofeedback to understand my body’s mineral balance. For example, I learned that my sodium-magnesium imbalance was contributing to my sleep issues. Through a hair tissue mineral analysis, I discovered:

Sodium indirectly affects magnesium absorption through electrolyte balance.

Proper gut motility (supported by adequate sodium levels) impacts magnesium absorption.

Rehydration therapy optimized conditions for mineral uptake.

Client wins worth celebrating:

Deepening my faith, which transformed my relationship with alcohol.

Letting go of macro-counting and intuitively building meals.

Shifting from perfectionism to creating sustainable health patterns.

Take a moment to think about your health-related wins from this year. What are you proud of?

An empowered mindset thrives on a “win or learn” approach. Growth happens when we lean into challenges. Here’s one of mine:

Leaving my 9-to-5. This year, I transitioned to a more flexible work life, which meant my structured routine disappeared. With my husband’s unpredictable law enforcement schedule and my kids’ activities, consistency flew out the window. My lesson? Focus on rhythms, not rigid schedules.

Here’s how this looks in practice:

On days my husband leaves for work at 6 a.m. (my usual workout time), I adjust by walking the dog, hopping on the bike early, or prioritizing higher-intensity workouts later in the week.

Following the “Exercise is Medicine” guidelines (30-60 minutes of exercise 3-5 days per week), I shifted from “CrossFit or nothing” to prioritizing movement in various forms.

Reflection Questions:

What rhythms served you well this year?

What didn’t align with your goals?

Gratitude is the key to growth. It’s about celebrating progress over perfection and recognizing that small, consistent actions lead to lasting change.

What does it mean to be your healthiest self? Health isn’t just about physical fitness. It includes mental clarity, emotional resilience, and living in alignment with your values. Using the Empowered Eating Method, we’ll move beyond discipline and rigidity to create sustainable, life-giving habits.

Creating Rhythms, Not Resolutions Resolutions often fail because they’re too rigid. Instead, focus on habits. For example:

Replace “I’ll lose 20 pounds” with “I’ll add a vegetable to every meal.”

Put Yourself in Growth-Oriented Spaces Surround yourself with people who think the way you want to think. Growth is uncomfortable but transformative—whether in business, health, or personal life.

Call to Action:

Subscribe, rate, and review the podcast! 

Join the waitlist for The Well-Fueled Academy to get the first details and discount prices! 

Stay tuned for more empowering episodes in 2025!

Let’s make 2025 our healthiest year yet—together!

Welcome to the Fuel Her Awesome Podcast! I’m Jessika Brown, your host and dietitian here to help you navigate nutrition, wellness, and confidence with clarity and empowerment. Today’s episode is all about nutrition strategies for anti-aging and longevity—because while we can’t stop the clock, we can fuel our bodies to age with strength, vitality, and grace.

Essential Nutrients for Aging Gracefully

Powerhouse Foods That Promote Longevity

Longevity-Boosting Eating Patterns

Simple Lifestyle Hacks for Anti-Aging Success

Nutrition can feel overwhelming, but you don’t have to figure it all out on your own. If you’re ready to take control of your health and build habits that serve you now and decades from now, I’d love to help!

💌 Let’s Work Together!

I would love to get to know you! Learn more here! 

Thanks for tuning in to this week’s episode of the Fuel Her Awesome Podcast! Here’s to fueling your body and living the vibrant, empowered life you deserve. Until next time, stay awesome!

Welcome back to Fuel Her Awesome! In this episode, we’re diving into a transformative tool for self-awareness and personal growth: the Enneagram. We’re joined by Beth McCord, a highly regarded Enneagram coach, speaker, and author who has spent over two decades helping people understand themselves and their relationships through the Enneagram lens. As founder of the Your Enneagram Coach community, Beth provides a faith-based approach to this personality framework, empowering people to rewrite their stories and embrace lasting change.

In this conversation, Beth explains how your Enneagram type can offer insights into your relationship with food, wellness, and self-care. If you've ever felt at odds with your eating habits or struggled to understand why certain patterns repeat, this episode is for you. Beth shares her wisdom on how the Enneagram can reveal false beliefs, support growth, and ultimately fuel your journey to better health.

Key Points Covered in the Episode:

1. What is the Enneagram? - Beth offers a crash course on the Enneagram, how it differs from other personality tools, and why it's a powerful guide to self-discovery.

Connect with Beth @yourenneagramcoach or take her FREE Enneagram assessment here! 

In today’s episode, we dive deep into the world of protein powders, uncovering the truths and myths behind one of the most popular supplements in fitness and wellness. With so many options on the market, how do you know what you're really getting? We explore key questions about protein product integrity, how money influences the quality of these products, and the controversial use of seed oils in protein powders. Whether you’re a fitness enthusiast, athlete, or just curious about making informed choices, this episode will provide valuable insights to help you navigate the protein powder market more confidently.

• The Truth About Protein Quality: What makes one protein powder better than another? We discuss what to look for in terms of sourcing, processing, and ingredient quality.

• [02:35] Understanding the basics of protein sourcing and why not all protein powders are created equal.

Learn more about Polar Joe here!

Follow us on Instagram @jessbrownrd and @polarjoeco for more tips and behind-the-scenes content from this episode. Have questions or feedback for Darcy? Email him at [email protected]!

Hey friend, you are in for such a treat today because we are talking all about sleep. I know so many, including myself, who have struggled with sleep on such a personal level. Sleep is so important, yet so sensitive, to what is going on in our life. Whether we're a new mom, dealing with stress or sickness, or simply juggling the ups and downs of life our sleep can be so easily impacted by what is going on around us.

So today, I have Ellen Wermter who is a sleep expert with the Better Sleep Council. Ellen understands the picture perfect world of sleep is not something that is accessible to everyone and she communicates the science of optimal sleep with such grace. Grab a piece of paper and a pen and get ready for some action tips to improve your quality of sleep.

Connect with Ellen Wermter:

Better Sleep Council

Struggling with sleep? Book a discovery call with Jess to learn nutritional strategies for better sleep.

Cheers and Happy Eating! 

Jess 

In this insightful episode, we sit down with Dr. Charlotte Markey, a leading expert in body image research. With nearly three decades of experience, Charlotte shares her wisdom on the importance of cultivating a positive body image across the lifespan. Join us as we explore how societal pressures, developmental stages, and personal experiences shape our perceptions of beauty and self-worth.

In This Episode, You'll Learn:

• The evolution of body image from childhood to adulthood

To learn more about Dr. Markey and her work, visit her website at www.CharlotteMarkey.com or connect with her on social media:

• Facebook: Dr. Charlotte Markey

Cheers and Happy Eating! 

Jess 

Fall is here—or on its way, depending on where you live and your seasonal preferences! Personally, I'm the type who listens to Christmas music before Thanksgiving, so you better believe my fall pumpkins are already up and out. And while it might still be 85 degrees here, I’m rocking my boots from now until spring!

In this episode, we’re going to explore some simple yet powerful ways to refresh your wardrobe and your nutrition as we head into the final stretch of the year. Why should spring cleaning get all the attention? Let's give fall its own version of a refresh!

Join the 30-Day Empowered Eating Bootcamp! This month only you can get a FREE Closet Refresh with Nicole Russo! 

What You'll Learn in This Episode:

• Fashion Hacks for Fall: Learn how to transition your wardrobe into fall with timeless pieces and simple style tips. Whether you're dressing for cooler weather or just pretending it's chilly out, these ideas will have you looking chic all season long.

Call to Action: Ready to finish the year strong? Don’t miss out on my 30-Day Empowered Eating Bootcamp, on sale this month only! Plus, anyone who signs up by the end of September will get a FREE nutrition consult with Nicole Russo. It’s the perfect opportunity to refresh your habits and get personalized support as you head into the holiday season.

Join now and take advantage of this special offer!

Links & Resources:

• Join the 30-Day Empowered Eating Bootcamp

Subscribe & Review: If you enjoyed this episode, be sure to subscribe to the podcast and leave a review! Your feedback helps the show grow and reach more people.

Tune in and let's kick off fall with style and energy! 

Cheers, and happy eating! 

Jess

In this episode of Fuel Your Awesome, we explore the deep and complex relationship we have with food—one of the most intimate and sometimes challenging relationships in our lives. When this relationship is disrupted, it can significantly affect our overall well-being. A trauma-informed approach to healing is essential to rebuild a healthy connection with food and our bodies.

Join us as we dive into a thought-provoking conversation with Tammy Beasley, an expert in the field of nutrition and eating disorders. Tammy shares her insights on the role of shame, the relevance of the polyvagal theory, and the transformative power of self-compassion in the journey towards healing.

This episode is packed with practical strategies and hopeful guidance for anyone looking to improve their relationship with food or help their clients do the same.

Today's episode is made possible by Polar Joe! Check out their goods here and don't forget to enter "Fuelherawesome" for 10% off. 

Topics Covered:

Relational Intimacy and Food: Discover why Tammy views a ruptured relationship with food as a relational intimacy disorder and why a trauma-informed approach is essential for healing.

Understanding Shame: Learn about the role of shame in our relationship with food and our bodies, and how it can perpetuate negative cycles. Tammy shares actionable strategies for breaking free from shame and cultivating a healthier self-image.

Being a 'Holder of Hope': Explore what it means to be a 'Holder of Hope' in the context of healing from a ruptured relationship with food. Tammy offers guidance on how practitioners can embody this concept to support their clients effectively.

Fueling Your Awesome: We close the episode with a unique perspective from Tammy on how she likes to "fuel her awesome"—both metaphorically and literally.

Key Takeaways:

• Understanding the depth of our relationship with food and recognizing it as a form of relational intimacy can be a powerful tool for healing.

Connect with Tammy Beasley:

• Connect with Tammy @Tammybeasrd

Tune in to this enlightening episode to gain a fresh perspective on healing your relationship with food, and find out how you can be a 'Holder of Hope' for yourself and others!

Welcome to the Empowered Eating series! In the next four episodes we are going to dive into the complex and often conflicting messages surrounding diet and fitness. From the rise of diet culture in the 20th century to the current popularity of intuitive eating, we explore how these extremes can influence our relationship with food and our bodies.

Key Points:

Diet Culture:

• Rooted in the idea that certain foods are "good" or "bad."

Intuitive Eating (IE):

• Encourages individuals to trust their bodies and eat according to internal cues.

The Middle Path - Empowered Eating:

• Combines the best of nutrition science with intuitive principles.

Hey there! 🌟 If you resonated with today's discussion on empowered eating and want to continue exploring how to create a healthier relationship with food and your body, I'd love to invite you to join our Empowered Era Group. This community is all about supporting each other on the journey to balanced, empowered eating—without the stress of diet culture or the confusion of conflicting advice.

In the group, you'll find:

• Exclusive Content: In-depth discussions, tips, and resources to help you on your journey.

Ready to join us? Apply here become part of a community that’s all about thriving—not just surviving!

Let’s empower each other to live our healthiest, most balanced lives. 💪

Welcome to the Empowered Eating series! In the next four episodes we are going to dive into the complex and often conflicting messages surrounding diet and fitness. From the rise of diet culture in the 20th century to the current popularity of intuitive eating, we explore how these extremes can influence our relationship with food and our bodies.

Key Points:

Diet Culture:

• Rooted in the idea that certain foods are "good" or "bad."

Intuitive Eating (IE):

• Encourages individuals to trust their bodies and eat according to internal cues.

The Middle Path - Empowered Eating:

• Combines the best of nutrition science with intuitive principles.

Hey there! 🌟 If you resonated with today's discussion on empowered eating and want to continue exploring how to create a healthier relationship with food and your body, I'd love to invite you to join our Empowered Era Group. This community is all about supporting each other on the journey to balanced, empowered eating—without the stress of diet culture or the confusion of conflicting advice.

In the group, you'll find:

• Exclusive Content: In-depth discussions, tips, and resources to help you on your journey.

Ready to join us? Apply here become part of a community that’s all about thriving—not just surviving!

Let’s empower each other to live our healthiest, most balanced lives. 💪

1. Reduce Extreme Thinking

• Move away from rigid categories of "good" and "bad" foods.

2. Learn About Nutrition Without Perfection

• Educate yourself on nutrition, but remember—no one eats perfectly all the time.

3. Listen to Your Body

• Practice eating when you’re hungry and stopping when you’re full.

4. Practice Mindful Eating

• Slow down and savor your food. Be aware of how it tastes and feels in your mouth.

5. Embrace Self-Compassion

• Your worth as a person isn’t tied to perfect nutrition or having the "ideal" body.

6. Identify Moderate Eating Behaviors

• Moderate eating means flexibility, not rigidity. If finding balance is challenging, consider seeking help from a dietitian or therapist.

7. Focus on Whole Foods, But Enjoy Your Favorites

• Prioritize whole foods that are close to their natural state—like whole grain bread over highly refined options.

Thank you for tuning in! Finding balance with food doesn’t have to mean swinging between extremes. By incorporating these tips, you can develop a healthier, more relaxed approach to eating.

If you found this episode helpful, please share it with someone who might benefit from it. And as always, I’d love to hear your thoughts and experiences—connect with me on @jessbrownrd.

Next Episode Teaser: Healthy Without the Hurt: How to Stop Bullying Yourself into Being Healthy

🥗 #EmpoweredEra #BalancedLiving #HealthyMindset