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About This Episode:

Life is busy. Between work, kids, managing a household, and everything else on your plate, nutrition often falls through the cracks. But here's the truth: what you eat directly impacts your hormone health, energy levels, mood, and how you feel every single day.

In this episode, Jess shares her personal journey from being prediabetic, dealing with PCOS and hypothyroidism in law school, to learning how nutrition transforms health. She breaks down exactly what your hormones need from food and gives you six simple, practical strategies to eat for hormone balance—even when you feel like you have zero time.

This isn't about perfection, complicated meal prep, or spending hours in the kitchen. It's about having a strategy that works for your real life.

What You'll Learn:

• Why skipping meals and eating carbs alone is sabotaging your energy and hormones
• The Balanced Plate Rule: the one non-negotiable approach to every meal and snack
• How to stock hormone-balancing snacks so you're never stuck making poor food choices
• Why breakfast matters for hormone health (and simple options that take 5 minutes)
• How to batch cook basics in 30-45 minutes to make weeknight meals effortless
• A simple "build-a-plate" method for dinner that eliminates decision fatigue
• Why waiting until you're starving is self-sabotage (and how to avoid it)

Key Takeaways:

✔ The Balanced Plate Rule

✔ Ideal plate ratios

✔ It all starts with breakfast: Don't skip it!

✔ Batch the basics: Spend 30-45 minutes once a week prepping protein and veggies

✔ Keep it simple: With strategies for achieving this 

DISCLAIMER: The content shared in this podcast is for informational and educational purposes only, is not a substitute for the advice of medical doctors or practitioners and should not be used to prevent, diagnose, or treat any condition. Consult with a physician prior to beginning any fitness, health, or wellness regimen or routine.

🔗 Take the PILLAR PERSONALITY QUIZ

Why does January often feel like drudgery? Jess explains the factors that keep many people from thriving in January and the winter months in general.  

In This Episode, Jess Discusses:

• How dopamine and oxytocin drop after the holidays and why this can show-up as irritability, snapping, restlessness, and anxiety
• How winter inputs impact serotonin, melatonin timing, insulin tolerance, inflammation, and stress perception
• The January pressure paradox - why urgency-driven goals become another stress input the endocrine system must adapt to
• 5 crucial tools that steady mood and hormone health by supporting seasonal physiology. These tools will set you up for success in the winter months by improving your mood, health, and minimizing seasonal mood disorder. 

What You’ll Walk Away With:

• A realistic framework for approaching January without shame 
• The main reasons winter blues exist
• Tools that support mood and hormones without perfectionism or pressure
• Permission to support your body instead of reinventing your identity

DISCLAIMER: The content shared in this podcast is for informational and educational purposes only, is not a substitute for the advice of medical doctors or practitioners and should not be used to prevent, diagnose, or treat any condition. Consult with a physician prior to beginning any fitness, health, or wellness regimen or routine.

🔗 Take the PILLAR PERSONALITY QUIZ

Every January, women are sold a story of reinvention — New Year, New Me.

But Jess argues the real issue isn’t the resolutions themselves (even though they don't typically work) — it’s the mindset beneath them.

In this episode, Jess breaks down why resolutions tend to fail (and it's not for the reasons you might think).

Jess also shares her own holiday story — gratitude, indulgence, and a 2-hour workout rooted in punishment — and the mindset shift she chose to make this year after some deep self-reflection.

In this episode, we'll cover:

1) Why New Year Resolutions almost always fail 

2) Why women should focus on foundations over lofty goals and the important distinction between the two.

3) How to filter goals through self-respect rather than shame

4) Why we should actually slow down in January and go against the sense of urgency and the "start over" mentality supported by society

5) Six strategies/foundations to employ this January that will actually work and lead to the outcomes you likely want. 

DISCLAIMER: The content shared in this podcast is for informational and educational purposes only, is not a substitute for the advice of medical doctors or practitioners and should not be used to prevent, diagnose, or treat any condition. Consult with a physician prior to beginning any fitness, health, or wellness regimen or routine.

🔗 Take the PILLAR PERSONALITY QUIZ

The holidays often bring joy and celebration — but they can also quietly push our bodies out of balance. In this episode, Jess shares a personal look at how weeks of disrupted routines, travel, poor sleep, blood sugar swings, and emotional load eventually showed up for her as anxiety — not all at once, but cumulatively.

Rather than framing this as a failure of discipline or willpower, Jess explains how the body responds to patterns, not isolated events — and how symptoms are often the body’s way of communicating a need for support.

In this episode, you’ll learn what your body is actually responding to during the holidays, why common symptoms like anxiety, irritability, cravings, and poor sleep appear, and what your body is truly asking for — without restriction, guilt, or punishment.

In This Episode, We Cover:

• Why anxiety often builds slowly and feels “cumulative”
• How disrupted sleep, travel, food timing, and emotional load impact the body
• How mineral depletion and hydration affect the nervous system
• Why sleep support matters more than sleep perfection during the holidays
• The physiological importance of genuine connection and oxytocin
• A compassionate, physiology-based way to support your body during and after the holidays

DISCLAIMER: The content shared in this podcast is for informational and educational purposes only, is not a substitute for the advice of medical doctors or practitioners and should not be used to prevent, diagnose, or treat any condition. Consult with a physician prior to beginning any fitness, health, or wellness regimen or routine.

🔗 Take the PILLAR PERSONALITY QUIZ

Do you feel exhausted… but also restless? 

On edge, yet depleted? Unable to fully relax, even when you finally slow down?

This is the "wired but tired" state — and it’s incredibly common, especially among high-achieving women living in a world of constant stimulation and pressure.

In this episode of Vital Balance with Jess, we unpack how chronic stress and overstimulation keep your nervous system stuck in high alert, creating a cascade of hormonal fallout that impacts energy, sleep, mood, metabolism, and overall resilience.

In This Episode, You’ll Learn:

• What “wired but tired” actually means from a nervous system and hormonal perspective
• Why the "wired but tired" feeling is so common among high-achieving women and what it does to our bodies and minds
• How chronic overstimulation and modern day society keeps cortisol elevated and disrupts hormone balance
• The connection between stress, blood sugar instability, sleep disruption, and burnout
• Practical strategies to help your body shift out of survival mode and restore regulation

If you’ve been telling yourself you should have more energy — or wondering why your body won’t calm down even when you try — this episode offers clarity, compassion, and a new way forward.

DISCLAIMER: The content shared in this podcast is for informational and educational purposes only, is not a substitute for the advice of medical doctors or practitioners and should not be used to prevent, diagnose, or treat any condition. Consult with a physician prior to beginning any fitness, health, or wellness regimen or routine.

🔗 Take the PILLAR PERSONALITY QUIZ

In this episode, we’re unpacking emotional load — the unseen, unrelenting kind of stress that many women carry silently. From the mental juggling act of home and work to the constant undercurrent of planning, organizing, worrying, and emotional labor, this invisible burden can wreak havoc on your hormones, energy, and long-term health.

You’ll learn why this type of stress often goes unnoticed, how it shows up physiologically, and most importantly, how to begin releasing it.

In This Episode, You’ll Learn:

• What emotional load actually means
• The physiological link between invisible stress and hormonal imbalance
• How chronic over-responsibility activates your nervous system’s “fight-or-flight” mode on repeat
• Practical strategies to set boundaries, delegate mental load, and cultivate rest without guilt

This conversation will hit home for every woman who’s ever felt the pressure to hold it all together. It’s a compassionate reminder that invisible stress is still stress— and that learning to share and minimize the load is one of the most powerful health decisions you can make. 

DISCLAIMER: The content shared in this podcast is for informational and educational purposes only, is not a substitute for the advice of medical doctors or practitioners and should not be used to prevent, diagnose, or treat any condition. Consult with a physician prior to beginning any fitness, health, or wellness regimen or routine.

🔗 Take the Pillar Personality Quiz 

In this powerful and deeply personal episode, Jess sits down with Mel Lewis, a certified life and career coach, founder of Wisdom & Worth, LLC, and Founder & Chief Coach of High Country Community of Coaches— an inspiring collective that Jess is proud to be part of.

Together, Jess and Mel have an honest conversation about the long-term toll of chronic stress — how it once shaped their careers, health, and even their identities  — and the transformation that happens when we finally slow down, tune in, and start listening to what our bodies and minds tell us.

They also explore how to achieve self-awareness and find purpose, not through quick fixes or instant gratification, but through a willingness to sit in discomfort and do the deeper work of becoming your best self.

In This Episode, You’ll Hear:

• How Jess and Mel’s shared experience with chronic stress led to physical symptoms, burnout, and ultimately a wake-up call to re-evaluate how they were living
• The role of self-awareness and why the “hard inner work” (not instant gratification) leads to real transformation
• Their parallel journeys from attending law school to finding purpose in helping others
• An honest look at anxiety, control, and how these patterns shape personality and perception
• Mel’s fascinating challenge to the very idea that we even have “fixed personalities”
• How community and connection — like the High Country Community of Coaches — can empower women to live more grounded, fulfilled lives

This conversation is honest, hopeful, and deeply relatable — especially for high-achieving women who feel the weight of doing it all. It’s a reminder that your stress isn’t a flaw; it’s feedback. And when you choose curiosity over control, you create space for healing, growth, and purpose.

Connect with Mel Here: Wisdom & Worth, LLC

Become A Part of Community of Coaches: Click Here

DISCLAIMER: The content shared in this podcast is for informational and educational purposes only, is not a substitute for the advice of medical doctors or practitioners and should not be used to prevent, diagnose, or treat any condition. Consult with a physician prior to beginning any fitness, health, or wellness regimen or routine.

🔗 Take the Pillar Personality Quiz — Discover your health personality!

The holidays aren’t “the problem” — it’s the pendulum swing we fall into: total indulgence on one side and rigid control on the other. In this episode, Jess breaks down what really affects women’s hormones this time of year and how to enjoy celebrations without guilt, stress, or metabolic chaos.

You’ll learn why holiday stress and disrupted routines impact cortisol, blood sugar, digestion, sleep, and mood — and how a few simple mindset and lifestyle shifts can protect your health without needing perfection.

If you’ve ever tried to “be good” during the holidays, only to end up feeling miserable, exhausted, or bloated, this episode will change the way you approach the season.

🌿 In This Episode, You’ll Learn:

• Why holiday “whiplash” leads to irritability, fatigue, cravings, and inflammation
• What cortisol, sleep disruption, and mindset do to your hormones and metabolism
• How stress affects digestion
• Why enjoyment and presence support your physiology more than restriction

DISCLAIMER: The content shared in this podcast is for informational and educational purposes only, is not a substitute for the advice of medical doctors or practitioners and should not be used to prevent, diagnose, or treat any condition. Consult with a physician prior to beginning any fitness, health, or wellness regimen or routine.

🔗 Take the Pillar Personality Quiz — Discover your health personality!

You’ve probably heard the term health coach — but what does a health coach actually do?

In this episode of Vital Balance with Jess, we pull back the curtain on what health coaching really is, why it’s becoming one of the most powerful forms of support for women’s health, and how it bridges the gap between knowing what to do and actually following through consistently.

Jess shares her own journey — from lawyer to health coach — and explains how she combines research, education, and mindset coaching to help women balance hormones, boost energy, and restore metabolic function through small, sustainable changes.

Whether you’ve hit a plateau in your health, feel dismissed by traditional medicine, or just need someone to help you make sense of it all, this episode will show you how personalized, root-cause coaching can help you take back your agency and create lasting change.

What You’ll Learn in This Episode:

• What health coaching actually is (and what it’s not)
• How coaching fills the gap between information and implementation
• Why sustainable health change is more about mindset than willpower
• How personalized support can help you rebalance your hormones and metabolism
• What makes Jess’s holistic, whole-person approach different — and why it works

This isn’t about quick fixes or one-size-fits-all advice. It’s about education, empowerment, and partnership — helping you become the expert on your own body so you can feel balanced, energized, and in control of your health again.

DISCLAIMER: The content shared in this podcast is for informational and educational purposes only, is not a substitute for the advice of medical doctors or practitioners and should not be used to prevent, diagnose, or treat any condition. Consult with a physician prior to beginning any fitness, health, or wellness regimen or routine.

🔗 Take the PILLAR PERSONALITY QUIZ  — Discover your health personality and get a 3-day, step-by-step plan to help you move the needle forward in your health.

If you’re feeling tired, irritable, foggy, or like your metabolism has “slowed down,” it’s easy to blame stress or hormones — but sometimes, the problem starts deeper. Nutrient deficiencies can quietly sabotage your energy, hormone balance, and metabolic function, even when you’re eating “healthy.”

In this episode of Vital Balance with Jess, we’re diving into five essential nutrients that play a direct role in hormone production, stress resilience, thyroid health, and metabolic stability. You’ll learn how these nutrients interact with your hormones, what symptoms may signal a deficiency, and how to optimize your intake through food and (if needed) supplementation.

Jess breaks down the science behind nutrient synergy — because it’s not just about one vitamin or mineral; it’s about how they all work together to keep your body balanced and your hormones functioning smoothly.

What You’ll Learn in This Episode:

• Five key nutrients that support hormone and metabolic balance (and what happens when you’re low on them)
• How nutrient deficiencies contribute to fatigue, thyroid dysfunction, slow metabolism, and numerous other symptoms
• Food-first strategies for getting more of what your body truly needs
• When supplementation makes sense and what to look for in a high-quality product

Your body can’t make hormones out of thin air — it needs raw materials. When you give it what it needs to thrive, you’ll experience better energy, improved mood, and a metabolism that finally feels like it’s working with you, not against you.

DISCLAIMER: The content shared in this podcast is for informational and educational purposes only, is not a substitute for the advice of medical doctors or practitioners and should not be used to prevent, diagnose, or treat any condition. Consult with a physician prior to beginning any fitness, health, or wellness regimen or routine.