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 — and why sustainable health starts with listening, not controlling.

Why macros are a tool, not the foundation of health

How gut bacteria “interpret” calories and influence metabolism

The gut–brain connection and why stress impacts digestion

How inflammation and microbiome imbalance can drive cravings and plateaus

A spotlight on Akkermansia muciniphila — a key bacteria linked to metabolic health, appetite regulation, and efficient calorie use

Why food struggles are often biological data, not personal failure

Simple shifts that support your gut without extreme rules or restriction

Calories aren’t just counted — they’re interpreted.

If this episode resonated, you’ll love my upcoming live workshop:

In this 90-minute live experience (with replay included), you’ll learn:

A 3-step framework to set health goals that actually stick

My gorgeous gut-health must-dos for steady energy, fewer cravings, and better digestion

Nervous-system rewiring tools that make consistency feel peaceful instead of pressured

Live Q&A so you can apply this to your body, your season, and your life

If you’re done white-knuckling food and ready to partner with your body instead of fighting it, this is your invitation.

I can’t wait to see you there! 

 XOXO,

Jess

Join the FREE LIVE EVENT: Meaning Beyond Macros!!! 

Episode Summary:

You’ll learn why traditional willpower-based approaches fall short, how your internal landscape influences your choices, and what it actually looks like to build change that lasts — from the inside out.

Why macros, trackers, and rigid rules don’t create sustainable change

How your neuro-emotional biofeedback (the story behind your responses) impacts your habits

The connection between your money story and your food story

Why your nervous system might perceive change as “unsafe” — and how to rewire that response

How your prefrontal cortex (your logical brain) and emotional brain need to work together

The 4 pillars of transformation:

Your health choices are downstream of your internal world.

If you’re craving a fresh start rooted in self-understanding, not self-criticism, join me for the Meaning Beyond Macros Masterclass.

👉 Reserve your seat here:

You’re capable of so much more than you’ve been taught to believe.

With you,

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 gratitude changes the brain, impacts our physical and emotional health, and even supports more mindful, values-aligned nutrition through the holiday season.

Gratitude is powerful — it’s been shown to help people feel more positive emotions, improve relationships, boost health, and build resilience.

Increases dopamine, serotonin, and oxytocin, your brain’s “feel-good” trio.

Calms the stress response by reducing amygdala activity and cortisol levels.

Activates the prefrontal cortex, helping you see the good and respond more thoughtfully.

Even improves heart health, sleep quality, and emotional regulation.

“Developing feelings and performing acts of gratitude are linked to better mental health, fewer symptoms of anxiety and depression, and even improved heart-rate variability.” — Harvard Health, Mindful, PMC

Gratitude is more than a mood booster — it’s a wellness tool. Regular practice is associated with:

Greater happiness and life satisfaction

Lower depression and anxiety

Better cardiovascular health and lower blood pressure

Healthier behaviors — people who practice gratitude sleep better, eat better, and move more

It’s not a replacement for therapy or nutrition — it’s a way to amplify them.

When we focus on what’s good — what’s nourishing and working — we naturally make more aligned choices.

Stay grounded in your body instead of guilt or scarcity

Build resilience when stress, emotions, or food rules creep in

Connect to food, faith, and community with freedom and joy

Gratitude is at the heart of the Empowered Eating Method — cultivating awareness, alignment, and sustainable change through connection, not control.

📝 Gratitude journal — write 2–3 things daily you’re grateful for.

💌 Gratitude letter — thank someone who’s impacted you.

🍽️ Pre-meal reflection — pause before eating to thank God, your body, or the source of your food.

The science is clear: it’s the frequency and depth of the practice that matters. The more often you pause to notice what’s good, the more your mind and body respond.

As we close out the year, ask yourself:

“What am I grateful for in my nutrition or health journey this year?”

Hold on to that gratitude and carry it into 2026.

Check out the details on The Empowered Eating Academy! 

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 cocktails—and giving you the inside scoop on what they mean for your energy, mood, and health. Spoiler: one grande peppermint mocha is the sugar equivalent of nearly 15 candy canes… but with a few simple swaps (or smart pairings), you can sip without the crash.

Why holiday drinks are more than “empty calories”—they actually affect your blood sugar, energy, and mood.

The difference between sipping for joy vs. sipping on autopilot.

Easy tweaks to keep tradition alive without the sugar coma.

How to use empowered eating to enjoy the drinks you love and still start January feeling good in your body.

When it comes to your holiday drinks, which ones feel worth it for joy and connection—and which ones could you swap, shrink, or skip without missing out?

If you’re ready to do more than just decode holiday drinks and actually build food freedom + confidence for the whole year ahead, the Empowered Eating Academy is for you.

It’s a four-month coaching program that blends the tools from my group programs with the personalization of one-on-one support, so you finally have a roadmap that fits your body and your life.

💥 Bonus: When you join before December 31st, you’ll also receive a free GI-MAP test (valued at $400!) to kickstart your health for 2026.

Spots are limited—so don’t just deck the halls this holiday season… deck out your health for the New Year. Check out details HERE! 

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 to respond instead of react.

✨ Why stress and emotions make snack plates so irresistible (hint: cortisol + cravings).

What stress or emotion might be driving you toward the snack plate this season—and what one small pause could change your next bite?

If you’re ready to go deeper than quick tips and build real support, the Empowered Eating Academy is now open! This four-month coaching program combines nutrition science, mindset shifts, and personalized coaching so your season of stress doesn’t become a season of sneaky snacks.

💡 Join before December 31st and get a FREE GI-MAP test (valued at $400!) to kickstart your health in 2026. Spots are limited—don’t let the snack plate hijack your holidays.

👉 [Learn more + join here!]

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 rules—it’s about freedom, values, and a framework that actually fits your life.

The false "spectrum" of health: disconnected vs. obsessive.

Why the Expectation Gap (effort vs. results) leaves so many women burned out.

The two missing pieces: biological reality + values alignment.

How to spot the fine lines: discipline vs. rigidity, flexibility vs. apathy.

Why empowered eating looks more like a rainbow than a finish line.

Health isn’t about finding the perfect point on the line. It’s about learning to live inside the rainbow—where your body, your season, and your values shape what health looks like for you.

The Empowered Eating Academy is officially open! This four-month coaching program blends the tools from my group programs with the personalization of one-on-one support—so you get a roadmap that truly fits your life.

Join before December 31st and you’ll also receive a free GI-MAP test (valued at $400!) to kickstart your health in the new year. Spots are limited, so this is your chance to step into 2026 energized, confident, and free from the expectation gap.

👉 Click here to join the Empowered Eating Academy

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.

The real story behind cravings: why sugar, fat, and salt light up your brain’s reward system. And what about food addiction? Do we need to be worried?

Biofeedback check-in: how to look back on past holidays and ask, “How did I actually feel?” (Think: energy, digestion, mood—not just weight gain.)

Values alignment: how to set boundaries that feel empowering instead of restrictive by asking the right questions.

Science made simple: what research says about food addiction, cravings, and restriction.

Holiday tools you can use right away: practical strategies to enjoy the season without the sugar spiral.

Cravings are normal. Food isn’t the enemy. The goal isn’t to white-knuckle your way through the holidays—it’s to enjoy them fully, while still feeling healthy, energized, and aligned with your values.

My team has been hard at work behind the scenes, blending the proven methods of the Well-Fueled Academy with the personalization of one-on-one coaching to bring you the Empowered Eating Academy.

When you join before December 31st, you’ll also receive a free GI-MAP test (valued at $400!) to kickstart your health in the new year. Spots are limited—so consider this your official invite to step into 2026 feeling healthy, energized, and at home in your body again.

👉 Click here to join the Empowered Eating Academy

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. Either way—you are not alone. And the good news? There’s a way off that ride.

In this episode of The Empowered Eating Holiday Edit, we’re tackling impulse control at the Thanksgiving table—because it’s not just about willpower or saying “no” to pie. It’s about understanding what’s happening in your brain, body, and emotions, and learning how to make empowered choices that let you actually enjoy the holiday without the crash, guilt, or food hangover.

Why holiday eating often feels like a “perfect storm” of impulse + environment + emotions.

The brain science behind impulsive eating (your Prefrontal Cortex, Amygdala, and Hippocampus explained—no PhD required).

Practical, bite-sized strategies for navigating the Thanksgiving table with confidence.

How to swap guilt and restriction for presence, joy, and empowered choice.

Impulse control isn’t about denial—it’s about creating the space to make intentional, values-aligned choices.

Food can be joy—not the thing that drags you down.

With a little awareness and preparation, you can leave the table feeling connected, energized, and proud of how you showed up.

This season, I’m bringing you more than just pep talks. I’ve taken the best of the Well-Fueled Academy and the personalization of one-on-one coaching to create the Empowered Eating Academy—a four-month program designed to give you the education, support, and accountability you need to finally feel at home in your body.

And here’s the holiday bonus: if you join before December 31st, you’ll receive a free GI-MAP test (valued at $400!) to kickstart your health in the new year. Spots are limited—so consider this your official invite to step into 2026 feeling healthy, energized, and confident at the table (and beyond).

👉 Click here to join the Empowered Eating Academy

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 Scale, and her personal recovery journey from food obsession to food freedom. Jess and Dr. Wilcox also discuss the tension between diet culture and anti-diet movements, offering compassionate, evidence-based strategies for those seeking balance.

What “food addiction” really means from a neuroscience and psychiatric perspective

Why sugar, fat, and salt ratios in processed foods make them so hard to resist

How the brain’s reward system reinforces craving and binge cycles

The difference between food addiction and eating disorders—and why nuance matters

How to use harm reduction and mindfulness in recovery instead of restriction

Dr. Wilcox’s personal story of healing and her path toward body acceptance

How to set recovery goals that focus on values and freedom, not weight loss

📘 Grab Dr. Wilcox’s book: Rewire Your Food-Addicted Brain

🧩 Read a Free Chapter: Available on New Harbinger’s website (visit the Free Chapter link under the book listing)

🌐 Explore Dr. Wilcox’s Resources: Visit www.wilcoxmd.com → Free Resources & Tools

If this conversation resonated with you, explore Jess’s Empowered Eating Method—a framework that blends values, biofeedback, and nutrition science to help you find freedom with food again.

Because healing your relationship with food isn’t just about what you eat—it’s about how you live.

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 heart behind the retreat, why “dress like the woman you dream of” is more than just a tagline, and how fashion and body image can be powerful tools for self-acceptance and spiritual growth.

We’ll also talk about:

How fashion and identity intersect with healing and faith

Why body image struggles often show up in how we dress

What women can expect at the Becoming Her Retreat (and what surprises might await!)

How to know if investing in yourself through a retreat is the next right step

If you’ve ever wrestled with style, body image, or believing you deserve to feel beautiful, this episode is an invitation into hope, healing, and a vision of who you’re becoming.