Fuel Her Awesome — Mental Health, Aging, Nutrition & Healing Your Relationship With Food: gut-brain connection, emotional eating, women’s hormone health, food freedom, empowered eating

This week has been packed with tactical tips and lots of awesome! But, how do we make these changes something that we just naturally do?   Aristotle said it best: "We are what we repeatedly do. Excellence, then, is not an act, but a habit."   To help you turn your new routines into habits, today we are breaking down the habit loop which includes: the cue, the routine, and the reward. Understanding...

I was sitting with a new client this week. She is a beautiful young woman. The kind of woman with a body that doesn’t fit our culture’s expectations. And yet, she possessed an aura of beauty about her.   She came to me because she said she was bigger than all her friends and she struggled with this. She said she was trying to like her body, but it feels like a losing battle because the fact of the...

Once upon a time there was a girl who thought too much protein would make her look like The Rock.    Then she drank the protein juice (literally... there were lots of protein shakes) and she never looked back. What she didn’t know then (that she knows now) is that protein provides a continuous stream of amino acids to the body that builds not just muscles, but also builds enzymes, hormones and pow...

Welcome to day four of the Routine Reset Challenge! We have accomplished so much already this week. If you have been following along, welcome back! And if you're just now joining, my name is Jess, I am really glad you are here because today’s episode is a great place to start.   Today, we are talking about how to stack and simplify your supplement routine for effortless compliance - and why this s...

How do I manage to wake up daily at 4:15 AM... with a smile?!?!? I learned to sync up my circadian rhythm, with my metabolism, based on my biofeedback.    Your circadian rhythm is your body’s natural 24-hour sleep/wake cycle. This natural body clock is synchronized with your external environment through cues like exposure to light, and the timing of your meals. In today's Routine Reset Challenge w...

Should you eat on a schedule? I don’t prefer the word should, so first things first, let’s reframe this question: Is it helpful to eat on a schedule?    As a sports and eating disorder dietitian, I have found scheduling meals, especially in your initial empowered eating stages, can be extremely beneficial.   Here is why: Sometimes our hunger and fullness cues are off and we need to reset them. We...

Hello friend! It's time to kick off the Routine Reset Challenge, are you ready? I know this season can feel a bit crazy, so my goal for today is to help you get back in the drivers seat of your life, so you can reignite your goals for healthy living and empowered eating, for the season ahead.    With the change of seasons, it's important to take the time to stop and reevaluate our priorities. As w...

You know that moment when you realize you're not taking on the day, but rather, the day is taking on you?! This realization happens when we find ourself operating in an environment of chaos, lacking the grounding rhythm of a schedule, and feeling pulled in too many directions.    While we may not be able to control every aspect of our time or schedules in each ever-changing season of life, researc...

Compliments are not mere words of flattery; they hold immense power to positively impact our self-esteem and body image. Today- we will delve into the scientifically supported benefits of accepting and giving compliments and unpack how the influence of compliments on our self-perception can help us harness their potential to cultivate a healthier and more positive sense of self.   Now I know there...

In recent years, concerns regarding the safety of aspartame, a widely used artificial sweetener, have gained attention. Claims have recently emerged suggesting that aspartame may be linked to the development of cancer. In this episode, we will explore the current scientific evidence surrounding this topic and discuss the latest findings that shed light on whether aspartame is a possible carcinogen...

Have you ever seen the number on the scale and had a freakout moment?   You are not alone! The scale is an emotionally charged little device for so many women. Today we are breaking down 5 ways you mistakenly label that number as "bad" and dive into what is actually happening. We also cover why you should or shouldn't weigh yourself and how to do so in a productive way if you do use a scale.  To l...

Have you ever felt like something was missing from your health journey? You can get started, but none of the changes seem to stick.  Today on the show I am talking with Faith-Based Holistic Health Coach, Robin Rhine McDonald about the magic that happens when faith meets food freedom.  Robin is a proud mom and wife with a passion for supporting and empowering Jesus-loving women to gain true health...

Can I really hit my goals without tracking? Is it diet culture-y to track macros?  What if I have tracking trauma?   Such great questions and today I am going to break them down for you! The honest answer? It depends. So instead of a quick Instagram graphic answering this loaded question, we are having a discussion along with a few question prompts to guide your empowered eating journey.    Cheers...

Stephanie Shaw is a health & wellness speaker, course creator, and host of the podcast Hello, Hot Flash . An educator by nature, Stephanie took the strategies she implemented to recover from a two-year illness and turned them into a nutrition coaching and online education business where she teaches midlife women how to manage their hormones so they can have more energy and slow the aging proce...

It is a season of vacations, trips, and chaotic schedules! And with that can come this biofeedback cue, called bloating. Nobody likes it, it is uncomfortable, and so we’re going talk about how to beat it today!   Empowered Eating doesn't mean we have perfect biofeedback and body cues, rather it means we know how to read and respond to them.    Cheers, and happy eating! Jess  👉 Learn more or apply...

You know when you are wanting to make a change, but you aren't sure where to start? You want that new way of life so much, but the thought of reaching it feels really far away. According to Self-Determination Theory, there are three things we need in place to take successful next steps. Tune into today's episode to learn how and what to do if you feel like you are failing with food and what I did...

Bloated? Constipated? Gassy?    If so you are probably also frustrated...    So many of the diet remedies for gut health recommend elimination diets. Those of you out there struggling with gut health issues will love this episode! I am jamming out with Dr. Heather Finley about why elimination isn't the answer and what to do instead. Dr. Heather Finley is a registered dietitian who helps people str...

Can you just take a quick second and look outside… maybe it's blue and beautiful, maybe it's stormy.. whatever the weather is… isn’t it amazing that we can connect right here?    We can come together from opposing sides of the world and have a conversation. I am so glad about this because today we are talking about mental health. And the most important thing in mental health is for us all to know...

Welcome to the Summer Step Up Challenge where we are going to up your empowered eating game so you can take better care of your body this summer and feel awesome while you're doing it!   This is a 3-day challenge, right here on the show with 3 episode drops full of juicy homework and actionable takeaways.   Let’s step up your empowered eating game as we get ready for summer!   Cheers and happy eat...

Welcome to the Summer Step Up Challenge where we are going to up your empowered eating game so you can take better care of your body this summer and feel awesome while you're doing it!   This is a 3-day challenge, right here on the show with 3 episode drops full of juicy homework and actionable takeaways.   Let’s step up your empowered eating game as we get ready for summer!   Cheers and happy eat...

Welcome to the Summer Step Up Challenge where we are going to up your empowered eating game so you can take better care of your body this summer and feel awesome while you're doing it!    This is a 3-day challenge, right here on the show with 3 episode drops full of juicy homework and actionable takeaways.     Let’s step up your empowered eating game as we get ready for summer!   Cheers and happy...

Woman vs. Swimsuit.   It is a battle as old as time.    Sure, in the grand scheme of life, feeling bad about your body as you wrestle them into strange cuts of lycra in the unforgiving light of a dressing room doesn’t compare with not having things like enough food or clean water.  Even though we know this is a first-world problem... there are women out there who just won't do it. They don't wear...

In the very first episode of Fuel Her Awesome, I shared with you my journey from disordered eating to food freedom. Today, I am diving in deeper to share the next chapter with you… how I went from food freedom to empowered eating.    I used to think I had to choose between either being obsessive about food and comfortable in my body or absolute acceptance of my body that cooccurred with a level of...

In this episode, I am talking about weight loss and the weight loss medication Ozempic, also known as Wegovy and Mounjaro. If you are battling an eating disorder or are recently recovered, please either listen to this episode with care or skip it. Ozempic is contraindicated for anyone with an eating disorder. By now you have probably heard of Ozempic. Its claim to fame is the latest, and allegedly...

Wellness culture is so good at telling us how to be healthy... but at what point does this focus become unhealthy?    Sabrina Magnan is a Holistic Health Coach who helps chronic dieters heal their relationship with food & break free from yo-yo dieting. The reason I invited Sabrina on the show is because I am a sucker for stories... especially when they involve someone rewriting their own relat...