Welcome to the Fuel Her Awesome Podcast! I’m Jessika Brown, your host and dietitian here to help you navigate nutrition, wellness, and confidence with clarity and empowerment. Today’s episode is all about nutrition strategies for anti-aging and longevity—because while we can’t stop the clock, we can fuel our bodies to age with strength, vitality, and grace.

1. Essential Nutrients for Aging Gracefully

   • Why antioxidants are your secret weapon against oxidative stress.
   • The role of omega-3 fatty acids in keeping your brain thriving.
   • How vitamins D and K2 support strong bones and healthy calcium balance.

2. Powerhouse Foods That Promote Longevity

   • The top foods to include in your diet, from colorful berries to omega-rich fish.
   • Why protein is a non-negotiable for preserving muscle as you age.

3. Longevity-Boosting Eating Patterns

   • Insights from the world’s longest-living populations and their dietary habits.
   • How meal timing and balanced eating can help optimize your health span.

4. Simple Lifestyle Hacks for Anti-Aging Success

   • The underrated importance of hydration for vibrant skin and energy.
   • Gut health’s surprising role in slowing the aging process.

• How to use food as a tool to fight inflammation and oxidative damage.
• My favorite anti-aging snacks and meal ideas.
• The best supplements to consider for longevity—always tailored to your unique needs.

Nutrition can feel overwhelming, but you don’t have to figure it all out on your own. If you’re ready to take control of your health and build habits that serve you now and decades from now, I’d love to help!

💌 Let’s Work Together!

• Schedule a 1:1 nutrition coaching session with me, Jessika Brown.

  I would love to get to know you! Learn more here!

• Check out my personalized Empowered Eating Method™, designed to align biofeedback, nutrition science, and your personal values.

• Instagram: @JessikaBrownRD
• Email: hello@jessbrownrd.com
• Don’t forget to subscribe to the podcast and leave a review—it helps more awesome women like you find this show!

Thanks for tuning in to this week’s episode of the Fuel Her Awesome Podcast! Here’s to fueling your body and living the vibrant, empowered life you deserve. Until next time, stay awesome!

Welcome back to Fuel Her Awesome! In this episode, we’re diving into a transformative tool for self-awareness and personal growth: the Enneagram. We’re joined by Beth McCord, a highly regarded Enneagram coach, speaker, and author who has spent over two decades helping people understand themselves and their relationships through the Enneagram lens. As founder of the Your Enneagram Coach community, Beth provides a faith-based approach to this personality framework, empowering people to rewrite their stories and embrace lasting change.

In this conversation, Beth explains how your Enneagram type can offer insights into your relationship with food, wellness, and self-care. If you've ever felt at odds with your eating habits or struggled to understand why certain patterns repeat, this episode is for you. Beth shares her wisdom on how the Enneagram can reveal false beliefs, support growth, and ultimately fuel your journey to better health.

Key Points Covered in the Episode:

1. What is the Enneagram? - Beth offers a crash course on the Enneagram, how it differs from other personality tools, and why it's a powerful guide to self-discovery.
2. The Enneagram and Eating Styles - Discover how each Enneagram type has unique motivations, fears, and tendencies that influence eating habits and food choices.
3. False Messages and Wellness - Beth shares the common "false messages" each Enneagram type might face that can hold them back from achieving optimal wellness.
4. Growth and Overall Wellness - Practical tips for using your Enneagram insights to make healthier choices, strengthen relationships, and embrace self-compassion.
5. Fueling Your Awesome - To close, Beth reveals her personal practices for staying energized, inspired, and empowered, leaving listeners with ideas to fuel their own awesome!

Connect with Beth @yourenneagramcoach or take her FREE Enneagram assessment here!

In today’s episode, we dive deep into the world of protein powders, uncovering the truths and myths behind one of the most popular supplements in fitness and wellness. With so many options on the market, how do you know what you're really getting? We explore key questions about protein product integrity, how money influences the quality of these products, and the controversial use of seed oils in protein powders. Whether you’re a fitness enthusiast, athlete, or just curious about making informed choices, this episode will provide valuable insights to help you navigate the protein powder market more confidently.

• The Truth About Protein Quality: What makes one protein powder better than another? We discuss what to look for in terms of sourcing, processing, and ingredient quality.
• The Influence of Money on Product Integrity: How does the drive for profit impact the ingredients and quality of protein powders? Are you paying for quality, or just a brand name?
• Seed Oils in Protein Products: Seed oils are a controversial ingredient in many processed foods, including protein powders. We explore why they’re used and whether you should be concerned.
• Additives and Fillers: Beyond seed oils, we discuss common fillers, sweeteners, and preservatives that may sneak into your protein powder.
• Questions to Ask About Your Protein Powder: We provide actionable tips on how to assess the protein powders you’re using and what red flags to watch for on labels.

• [02:35] Understanding the basics of protein sourcing and why not all protein powders are created equal.
• [10:15] The hidden impact of money on ingredient selection—are some companies compromising quality for profit?
• [15:50] Seed oils in protein powders: How they affect the product and your health.
• [22:05] Practical tips for choosing the best protein powder for your goals.

Learn more about Polar Joe here!

Follow us on Instagram @jessbrownrd and @polarjoeco for more tips and behind-the-scenes content from this episode. Have questions or feedback for Darcy? Email him at darcy@grupponutrition.com!

Hey friend, you are in for such a treat today because we are talking all about sleep. I know so many, including myself, who have struggled with sleep on such a personal level. Sleep is so important, yet so sensitive, to what is going on in our life. Whether we're a new mom, dealing with stress or sickness, or simply juggling the ups and downs of life our sleep can be so easily impacted by what is going on around us.

So today, I have Ellen Wermter who is a sleep expert with the Better Sleep Council. Ellen understands the picture perfect world of sleep is not something that is accessible to everyone and she communicates the science of optimal sleep with such grace. Grab a piece of paper and a pen and get ready for some action tips to improve your quality of sleep.

Connect with Ellen Wermter:

Better Sleep Council

Struggling with sleep? Book a discovery call with Jess to learn nutritional strategies for better sleep.

Cheers and Happy Eating!

Jess

In this insightful episode, we sit down with Dr. Charlotte Markey, a leading expert in body image research. With nearly three decades of experience, Charlotte shares her wisdom on the importance of cultivating a positive body image across the lifespan. Join us as we explore how societal pressures, developmental stages, and personal experiences shape our perceptions of beauty and self-worth.

In This Episode, You'll Learn:

• The evolution of body image from childhood to adulthood
• Common challenges faced at different life stages
• Practical tips for fostering a positive body image in yourself and others
• The impact of social media on body image perceptions
• How to support tweens and teens in navigating their body image concerns

To learn more about Dr. Markey and her work, visit her website at www.CharlotteMarkey.com or connect with her on social media:

• Facebook: Dr. Charlotte Markey
• TikTok: @charmarkey
• Instagram: @char_markey

Cheers and Happy Eating!

Jess

Fall is here—or on its way, depending on where you live and your seasonal preferences! Personally, I'm the type who listens to Christmas music before Thanksgiving, so you better believe my fall pumpkins are already up and out. And while it might still be 85 degrees here, I’m rocking my boots from now until spring!

In this episode, we’re going to explore some simple yet powerful ways to refresh your wardrobe and your nutrition as we head into the final stretch of the year. Why should spring cleaning get all the attention? Let's give fall its own version of a refresh!

Join the 30-Day Empowered Eating Bootcamp! This month only you can get a FREE Closet Refresh with Nicole Russo!

What You'll Learn in This Episode:

• Fashion Hacks for Fall: Learn how to transition your wardrobe into fall with timeless pieces and simple style tips. Whether you're dressing for cooler weather or just pretending it's chilly out, these ideas will have you looking chic all season long.
• Food Hacks to Power Through the Year: We’ll also dive into practical nutrition tips to fuel your energy and keep you feeling your best. From fall flavors to simple meal planning ideas, I’ll show you how to maintain balance and stay on track.

Call to Action: Ready to finish the year strong? Don’t miss out on my 30-Day Empowered Eating Bootcamp, on sale this month only! Plus, anyone who signs up by the end of September will get a FREE nutrition consult with Nicole Russo. It’s the perfect opportunity to refresh your habits and get personalized support as you head into the holiday season.

Join now and take advantage of this special offer!

Links & Resources:

• Join the 30-Day Empowered Eating Bootcamp
• Follow me on @jessbrownrd and Nicole @_letsgetyou
• Check out my website for more tips and resources to Fuel Your Awesome
• Tune into that last episode with Nicole Russo here!

Subscribe & Review: If you enjoyed this episode, be sure to subscribe to the podcast and leave a review! Your feedback helps the show grow and reach more people.

Tune in and let's kick off fall with style and energy!

Cheers, and happy eating!

Jess

In this episode of Fuel Your Awesome, we explore the deep and complex relationship we have with food—one of the most intimate and sometimes challenging relationships in our lives. When this relationship is disrupted, it can significantly affect our overall well-being. A trauma-informed approach to healing is essential to rebuild a healthy connection with food and our bodies.

Join us as we dive into a thought-provoking conversation with Tammy Beasley, an expert in the field of nutrition and eating disorders. Tammy shares her insights on the role of shame, the relevance of the polyvagal theory, and the transformative power of self-compassion in the journey towards healing.

This episode is packed with practical strategies and hopeful guidance for anyone looking to improve their relationship with food or help their clients do the same.

Today's episode is made possible by Polar Joe! Check out their goods here and don't forget to enter "Fuelherawesome" for 10% off.

Topics Covered:

1. Relational Intimacy and Food: Discover why Tammy views a ruptured relationship with food as a relational intimacy disorder and why a trauma-informed approach is essential for healing.

2. Understanding Shame: Learn about the role of shame in our relationship with food and our bodies, and how it can perpetuate negative cycles. Tammy shares actionable strategies for breaking free from shame and cultivating a healthier self-image.

3. Practicing Self-Compassion: We often hear about self-compassion, but how do we actually practice it in our daily lives? Tammy provides practical steps and exercises for cultivating self-compassion, which is crucial for healing our relationship with food.

4. Being a 'Holder of Hope': Explore what it means to be a 'Holder of Hope' in the context of healing from a ruptured relationship with food. Tammy offers guidance on how practitioners can embody this concept to support their clients effectively.

5. Fueling Your Awesome: We close the episode with a unique perspective from Tammy on how she likes to "fuel her awesome"—both metaphorically and literally.

Key Takeaways:

• Understanding the depth of our relationship with food and recognizing it as a form of relational intimacy can be a powerful tool for healing.
• Shame often drives negative cycles in our relationship with food; addressing it with self-compassion can break these cycles.
• The polyvagal theory provides a framework for understanding our emotional responses to food, offering a new lens for healing.
• Self-compassion is not just a concept but a daily practice that can significantly impact our well-being and our relationship with food.
• Holding hope for ourselves and our clients is a fundamental part of the healing journey.

Connect with Tammy Beasley:

• Connect with Tammy @Tammybeasrd

Tune in to this enlightening episode to gain a fresh perspective on healing your relationship with food, and find out how you can be a 'Holder of Hope' for yourself and others!

Welcome to the Empowered Eating series! In the next four episodes we are going to dive into the complex and often conflicting messages surrounding diet and fitness. From the rise of diet culture in the 20th century to the current popularity of intuitive eating, we explore how these extremes can influence our relationship with food and our bodies.

Key Points:

1. Diet Culture:

   • Rooted in the idea that certain foods are "good" or "bad."
   • Emphasizes the "thin ideal," promoting thinness as the ultimate goal.
   • Can lead to obsessive behavior and an unhealthy focus on appearance over well-being.

2. Intuitive Eating (IE):

   • Encourages individuals to trust their bodies and eat according to internal cues.
   • Values all foods equally, aiming to remove guilt and restriction from eating.
   • While effective in reducing food-related obsession, it can lack clear nutritional guidance.

3. The Middle Path - Empowered Eating:

   • Combines the best of nutrition science with intuitive principles.
   • Focuses on health and well-being rather than appearance.
   • Encourages a balanced approach where food is enjoyed but not used as a primary coping mechanism.

Hey there! 🌟 If you resonated with today's discussion on empowered eating and want to continue exploring how to create a healthier relationship with food and your body, I'd love to invite you to join our Empowered Era Group. This community is all about supporting each other on the journey to balanced, empowered eating—without the stress of diet culture or the confusion of conflicting advice.

In the group, you'll find:

• Exclusive Content: In-depth discussions, tips, and resources to help you on your journey.
• Supportive Community: Connect with others who are on the same path, share experiences, and get advice.
• Live Q&A Sessions: Get your questions answered in real-time and learn from experts in nutrition and wellness.

Ready to join us? Apply here become part of a community that’s all about thriving—not just surviving!

Let’s empower each other to live our healthiest, most balanced lives. 💪