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

It takes all the energy you have to get a workout in... but, girl, you won't get the benefits unless you add in the fuel after your sweat session.  In today's episode, I am breaking down the NEED TO KNOWS for post-workout fuel. Here is your 4-part rubric to build the best snack after the gym so you can not only recover faster but become stronger. I giving you the tools to build your own AND sharin...

What is food freedom and can I practice it while working toward a goal?    This is a hot question and one I am so excited to dive into with you, sister! In a culture where so much is polarized and we are tempted to view things as black or white, today I am breaking down the details on asking you questions to help you along this journey.    Happy July 4th friends and happy eating!  Jess  👉 Learn m...

None of us make it through life exactly as we planned. There are unexpected circumstances that can throw us off our routine, and often times this impacts our healthy habits.    My mission today is to help you integrate healthy hacks that are easy, quick, and productive. This episode has 4 hacks to get you back to consistent health habits, no matter how busy you are! I know you already have too muc...

It's my birthday and I am here to celebrate with YOU by dropping a BONUS episode!!!    Today I am chatting about 7 nutrition mistakes I have made and how you can avoid them. I am bringing all the vulnerability today and sharing where I have gone wrong in hopes you can avoid doing the same!    Thanks for celebrating with me today! Wishing you a blessed weekend... cheers, and happy eating! Jess 👉 L...

How many of you don't know if you are full? Maybe you don't feel hungry? Or perhaps you are hungry ALL the time?    The world of biofeedback is invaluable. When we know what to look for and how to interpret the data, it helps us become empowered eaters! In today's episode, we are breaking down the details of biofeedback and how to use it to identify the right dietary changes for you! Because just...

Looking at your weight alone as a marker of success is like looking at the complexity of your body through a pinhole. Today we are broadening that perspective by taking a closer look at body composition. This is the final episode in our SCALE SERIES!!! My hope is that this series has provided you with the permission to detach your measure of success from the scale and the tools to replace numbers...

We all have that perfect number we want to reach. If we could just get back to "X" weight... THEN I will be happy.  But are you really wanting to spend 90% of your life trying to weigh 5% less?  Today the SCALE SERIES continue and I am breaking down how to move past that perfect number. Spoiler alert: Your health goes far beyond your weight. But I get it... sometimes letting go of that number is e...

THE SCALE SERIES Continues!!!    Is the scale worth all the stress and emotion we give to it?  Friends, I am so excited to be continuing this 4-week series breaking down ALL THINGS about the scale. In today's episode, I am sharing 3 TRUTHS about the scale and how you can interpret that number in a way that supports your goals, instead of frustrating yourself!  As a dietitian, I weigh lots of peopl...

THE SCALE SERIES!!!!  It's was a great day... until you stepped on the scale. THAT NUMBER!?!? 😱 When it doesn't meet our expectations we are hit with a tsunami of shame, disappointment, feelings of failure, and all the not-enoughness sets in. Then our motivation to continue healthy eating and moving goes right out the window.  Will we ever like the number we see? Friends, I am so excited to be ki...

Raise your hand if you feel personally victimized by swimsuit season???    Summer is almost here and with all the fun it brings, it can also highlight any body image insecurities we may have been able to hide during the winter. Swimsuits? Shorts? Tank tops? The warmer weather calls for clothes that expose our skin, AND any body image hang-ups we have held onto.  Today I have 2 quick tips on how to...

Today's episode is inspired by YOU! One of our listener's question submissions was SOOO good, I decided to make a whole episode of it!  Ms. Sophia, who is 14-years old, asked a really insightful question: How do I not just ditch diet culture, but really heal? And how do I deal with people who are spreading diet culture messages?  Today we are unpacking the whole process from ditching diet culture...

There are a million things you have to do in a day... what about the things you want? The things that let your inner awesome shine? Today on the show I have a super special guest for you, Polly Payne!   Polly is the founder and CEO of Horacio Printing. Her love language includes luxurious paper and lots of white space. Originally from Fairhope, Alabama, Polly migrated to the big apple and became t...

All-or-nothing thinking is the trap that keeps you stuck!  I have a super special treat for you all today! My new friend Sarah Dalton, host of The Peace and Productivity Podcast interviewed me for her show... and she graciously allowed me to share it with all of you! Our conversation was so good that we are continuing it TOMORROW on her show... so there is plenty more where this came from!  Sarah...

Here is a little bonus episode love to kickstart your weekend! May you balance discipline with sprinkles of flexibility. May you indulge and enjoy your fun foods without a side of guilt. May you also find space for some greens in over the weekend to keep your energy high. May you not only find rest this weekend, but my hope is that you RESTORE your energy before the grind calls you back on Monday....

How many food rules do you have floating around in your head? How much of your energy is spent trying to "be good?" Today we are breaking down how to move away from rigidity and into discipline. These are two very different practices and unpacking the differences is honestly life-changing.  If you have ever struggled with food, exercise, or body image, rigidity is the name of your game: Eat perfec...

Exercise has the power to heal, but can it be a double-edged sword?    Today I have a super special guest on the show!! Amy Gardner, fellow RD, certified eating disorder dietitian and a registered yoga teacher, is on the show talking about a hot topic: When exercise moves from medicine to addiction!    We are jamming out about the difference between beneficial and compulsive exercise. Tune in for...

"I have so much energy I just feel like I can do it all"… said very few people ever.   We are constantly stretched to the max between jobs, families, obligations, our own high standards… it wears on us! One of the coolest things about nutrition is that we can use it to biohack our bodies and boost our energy. Not only is it possible, it is necessary. I know I ask a lot of my body and I cannot affo...

Do you feel like you always HAVE TO be doing something productive? Or do you feel guilty when you aren’t accomplishing something??   Fitness adaptations happen after the workout when you rest and recover. This basic principle of sports physiology parallels how we grow and strengthen mentally in the in-between phases of life.    There is power in accomplishment, but can there also be magic in the ...

Once upon a food story…   We all have a story behind our food choices. We all have a history around how we have treated our body. Today, we are hearing Abby’s story. As a working mama who has been through it all with food and body changes, I know so many of you will relate to her journey. Abby shares the radical transformation she went through and how she continues to grow in her food journey. And...

What is Empowered Eating and how do I get there? In today's episode I am breaking down the Empowered Eating Model and sharing two steps to get you started TODAY! You don't need to buy anything, you don't need to sign up for any program, no expensive supplements required... friends you already have the tools you need to eat in alignment with what your body thrives on. I cannot wait for you to jumps...

Still feeling stuck and can't get started on those changes? Here are 3 ways to finally get started on your health journey and how doing it over the weekend may be your ticket to success! Cheers and happy weekend QUEEN!  ~Jess 👉 Learn more or apply to work together:  Apply to work with Jess FREE BEYOND MACROS MASTERCLASS + a free 12-day Reset Menu

Today I have a super special guest on the show, Ilene Smith. She is a somatic experiencing practitioner whose work is rooted in the principles of attachment theory and eastern philosophy. Her jam is helping clients increase their capacity for resilience and joy. Who doesn't what a piece of what she is serving?!?!  She is the epitome of strength and for anyone who has ever been though difficult cir...

My most favorite human EVER is on the show today!!! My best friend, my better half, and my husband of nearly 15 years (Patrick) and I are answering questions submitted by YOU! In this episode, we are talking candidly about our relationship, our family and how we make it work even though we are both very (VERY) different people. Tune in to hear us answer questions around: - When and how my hubby go...

How y'all doing this fabulous Friday?!?! My mission is to support your empowered eating journey and I know that includes a balance of food freedom AND intentional eating. If there is one thing that can derail our empowerment... it is the weekend whiplash with our food. Let's huddle up for a quick pep talk as you walk into your weekend. Before you jump into the weekend, I have 2 tips on how you can...

NOT TODAY SATAN!    In this episode I jam out with one of my clients that has let go of food rules and body hate, and unleashed her awesome! Sara found me over the pandemic at the height of an eating disorder that had truly taken over her life. Sara said, “I’ve had enough!” and decided to get help. Can't wait for you all to feel the awesome of this episode. Cheers, and happy eating! Jess 👉 Learn...