Are you stuck in the cycle of “good” and “bad” eating? Do you feel like you're either all in or completely off the rails with food? In this episode of Fuel Your Awesome, we’re breaking down the trap of all-or-nothing dieting and giving you real strategies to step into a balanced, sustainable way of eating.

Tune in as we:

✅ Unpack why black-and-white thinking keeps you stuck ✅ Reframe your mindset for food freedom ✅ Share practical tools to ditch the extremes and find your awesome middle ground

No more food guilt. No more rigid rules. Just a healthier, more empowered relationship with food. Let’s do this!

🎧 Hit play now and fuel your awesome!

Resources Mentioned:

• Learn more about the Empowered Eating Model™ and the Well-Fueled Academy.
• Free Empowered Eating Masterclass!
• Connect with Jess @jessbrownrd or learn more about her at jessbrownrd.com

For the Love of Longevity – What to Accept (and What Not to Give Up On) When It Comes to Nutrition & Body Changes

✨ Episode Highlights: Aging is inevitable, but how we age? That’s where we have some control. In this episode, my husband joins me to dive into what’s normal, what we can influence, and how to embrace longevity while staying strong, energized, and confident.

💡 What You’ll Learn: ✔️ The natural changes that happen as we age (metabolism, muscle, skin, and more). ✔️ The non-negotiables for longevity—muscle retention, metabolic health, brain function, and beyond. ✔️ How our approach to fitness and nutrition shifts over time. ✔️ Navigating body image and health in relationships.

🧠 Quick Fact: A 2022 study in The American Journal of Clinical Nutrition found that higher omega-3 intake (especially DHA) is linked to better cognitive function and slower decline in aging adults.

💬 Let’s Talk! What’s one thing you’re prioritizing for your health this year? Drop it in the comments or tag me on social!

🔗 Links & Resources:

• Connect with me on IG: @jessbrownrd
• Learn more about Empowered Eating

#EmpoweredEating #Longevity #FuelYourAwesome #NutritionForLife

For the Love of Resilience – Empowering the Next Generation to Build Stronger Bodies & Minds

In this episode, we dive into the reality of what the next generation is experiencing when it comes to body image. With social media, comparison culture, and ever-changing beauty standards, young people today are facing more pressure than ever. How is this shaping their relationship with food, movement, and self-worth? And more importantly—how can we empower them to build resilience in the face of it all?

We’ll explore the challenges, the shifting narratives, and the ways we can show up to support the next generation in developing a healthier, more empowered perspective on their bodies.

💡 Stay connected & be the first to know about our non-profit launch! Follow @the_empowermentproject_nm for updates, resources, and ways to get involved. You can check out what we are up to here!

🎧 Tune in, share with a friend, and let’s start changing the conversation.

#ForTheLoveOfResilience #TheEmpowermentProject #BodyImageMatters #EmpowerTheNextGen #StrongBodiesStrongMinds #SelfWorth #YouthEmpowerment

Welcome to the first episode of our special February series, For the Love of...! Today, we’re diving into sports nutrition—what fuels your body best, what myths need busting, and how to nourish yourself for peak performance.

💡 What We Cover in This Episode: ✔ The biggest misconceptions about sports nutrition ✔ How to fuel before, during, and after workouts ✔ How to spot nutrition misinformation online

Whether you're an athlete, a weekend warrior, or just looking to optimize your energy, this episode is packed with practical, science-backed tips to help you make informed choices.

Let’s Connect! Want personalized guidance on your nutrition journey? Let’s chat! Book a free discovery call to explore how we can support your goals.

Recommended: Learn More About LNMT As discussed in the podcast- I am a big fan of LNMT —a trusted source for electrolytes!

If you loved this episode, don’t forget to subscribe, share, and leave a review—it helps us keep bringing you valuable conversations!

Episode Summary

In this episode of The Fuel Your Awesome Show, we’re thrilled to dive into the world of pelvic floor health and its surprising connections to gut health. Dr. Desiree Cassell, PT, DPT, owner of The Balanced Momtality Women’s Health and Wellness, joins us to share her expert knowledge on balancing pelvic floor health, managing common issues like constipation, and empowering women to live their healthiest, most balanced mom-life.

We’ll discuss how the pelvic floor affects the gut, signs and symptoms of pelvic floor-related gut issues, and practical tips to reduce constipation while avoiding other complications. Plus, Dr. Cassell shares her favorite way to fuel her awesome!

Guest Information

• Name: Dr. Desiree Cassell, PT, DPT
• Email: ptdes@balancedmomtality.com
• Business: The Balanced Momtality Women’s Health and Wellness, LLC
• Phone: 505-803-2142

Topics Covered in This Episode

1. What is the Pelvic Floor?

   • A crash course on the pelvic floor and its role in gut health.
   • Understanding the connection between the pelvic floor and common issues like constipation.

2. Signs Your Gut Issues Might Be Pelvic Floor-Related

   • Symptoms that point to a pelvic floor connection, such as pelvic pressure, straining, or persistent bloating.

3. Tips to Improve Pelvic Floor Health and Manage Constipation

   • Actionable strategies to strengthen your pelvic floor, improve digestion, and manage bowel health.
   • Nutritional advice to support both your pelvic floor and overall wellness.

4. Avoiding Further Complications

   • How to prevent making conditions like constipation, hemorrhoids, and incontinence worse.
   • Simple lifestyle adjustments to support long-term pelvic health.

5. Fueling Your Awesome

   • Dr. Desiree Cassell shares her personal strategies for staying fueled—physically and metaphorically—as a busy mom and women’s health expert.

Resources Mentioned:

• Learn more about the Empowered Eating Model™ and the Well-Fueled Academy.
• Free Empowered Eating Masterclass!
• Connect with Jess @jessbrownrd or learn more about her at jessbrownrd.com

Connect with Dr. Cassell

• Visit her website: The Balanced Momtality Women’s Health and Wellness
• Email: ptdes@balancedmomtality.com
• Phone: 505-803-2142

Tune in to this fun, informative episode to take control of your pelvic health, boost your gut wellness, and fuel your awesome life!

Welcome back to the show! Today, we’re diving into a topic that’s as timely as it is complex: What would it take to truly “Make America Healthy Again”? Inspired by RFK's recent initiative, this conversation unpacks the rising public awareness of ultra-processed foods (UPFs), their impact on health, and how this intersects with our national food environment.

I’m thrilled to be joined by Dr. David Wiss, a leading expert in food addiction research, nutrition, and eating disorder recovery. Together, we tackle some of the big questions that health professionals and parents alike are asking:

• Are UPFs really as harmful as they’re being portrayed?
• How does the “All Foods Fit” model evolve in light of what we now know about UPFs?
• What role do systemic and legal actions, like the first major lawsuit against UPF companies, play in this conversation?

Whether you’re a dietitian, a parent, or someone just trying to make healthier choices in a world dominated by processed options, this episode offers practical takeaways and profound insights.

Tune in for this deep dive into nutrition, neuroscience, and systemic change. Don’t forget to subscribe, leave a review, and share your thoughts on today’s discussion!

Guest Resources: Connect with Dr. Wiss @drdavidwiss or at drdavidwiss.com

Check out his private practice Nutrition in Recovery and his App Wise Mind Nutrition.

Resources Mentioned:

• Learn more about the Empowered Eating Model™ and the Well-Fueled Academy.
• Free Empowered Eating Masterclass!
• Connect with Jess @jessbrownrd or learn more about her at jessbrownrd.com

Get Your Crap Together! (Literally)

Episode Summary: Have you ever wondered how your gut affects everything from your mood to your immune system? In this episode, we explore the fascinating connection between gut health and overall wellness. Backed by cutting-edge science and practical strategies, we'll teach you how to optimize your microbiome, boost your energy, and, quite literally, get your crap together.

What You'll Learn in This Episode:

1. Why Gut Health Matters

• The gut's role in digestion, nutrient absorption, immune support, and even mental health through the gut-brain connection.
• A deep dive into how gut bacteria impact inflammation, neurotransmitter production (like serotonin), and overall cognitive function.

1. The Twinkie Defense and the Gut-Mood Connection

• Learn about a legal case that sparked conversations about the powerful link between nutrition and behavior.
• How nutrition shapes our emotions and decision-making.

1. Nutrition’s Role in Gut Health

• The best foods to nourish your microbiome, including prebiotics, probiotics, and fiber-rich options.
• Common gut-damaging culprits, from processed foods to excessive alcohol, and how to avoid them.

1. Tools to Evaluate and Optimize Gut Health

• The Bristol Stool Chart: A simple, at-home guide to understand what your stool says about your health.
• Food sensitivity testing and GI mapping for personalized insights (and why you need an expert to interpret results).

1. Practical Steps to Build a Gut Health Plan

• Easy, actionable tips to improve your gut health today, from “eating the rainbow” to stress management.
• Why working with a dietitian can save you from the overwhelm of trial and error.

Join the Gut Health Revolution!

Resources Mentioned:

• Learn more about the Empowered Eating Model™ and the Well-Fueled Academy.
• Free Empowered Eating Masterclass!
• Connect with Jess @jessbrownrd or learn more about her at jessbrownrd.com

Resources Mentioned:

• Bristol Stool Chart Overview
• Book a session to learn more about taking your own Food Sensitivity or GI MAP test.

Are you ready to ditch the cycle of all-or-nothing thinking? In this episode, we tackle the fine line between discipline and rigidity—two concepts that can make or break your goals. With a personal glimpse into my journey through disordered eating and fear of discipline, I’m joined by my husband, Patrick, whose approach to discipline has deeply influenced my life.

Resources:

• Learn more about the Empowered Eating Model™ and the Well-Fueled Academy.
• Connect with the Empowered Eating Team at The Well Collective.
• Free Empowered Eating Masterclass!
• Free Biofeedback Boss Workshop!
• Connect with Jess @jessbrownrd or learn more about her at jessbrownrd.com

• The key differences between discipline and rigidity—and why it matters.
• Strategies to embrace discomfort as a tool for growth, not a trigger.
• 3 actionable insights to implement discipline that adapts to you.

1. What Is Discipline, Really?

   • My husband shares how discipline has evolved for him over the years and how it shapes his life today.
   • We explore how his “secret sauce” balances structure with flexibility for sustainable success.

2. When Discipline Turns to Rigidity

   • How to spot the warning signs of rigidity and pivot back to values-driven choices.
   • My personal story of overcoming rigid patterns rooted in perfectionism and fear.

3. Leaning Into Discomfort Without Losing Yourself

   • Freedom often means embracing discomfort.
   • Learn how discipline can be healing for those with past struggles, such as disordered eating.

By the end of this episode, you’ll walk away with these three tools to redefine discipline:

1. Start Small: Build trust in yourself with manageable, value-driven goals.
2. Mindset Check: Ensure your focus is growth-based, not fear-based.
3. Flexibility Is Key: Progress doesn’t require perfection—be kind to yourself as you adapt.

Let’s make this the year you find your Flex Factor—discipline rooted in values and adaptability! Tune in for powerful insights and practical strategies to start your journey today.