Fuel Her Awesome- Food Freedom, Intuitive Eating, Empowered Eating, Overcoming Obsession With Weight Loss, Strength Training

The Enneagram and Eating: Could Self-Discovery Be the Key to Healthier Habits? Interview with Beth McCord

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:
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.
The Enneagram and Eating Styles - Discover how each Enneagram type has unique motivations, fears, and tendencies that influence eating habits and food choices.
False Messages and Wellness - Beth shares the common "false messages" each Enneagram type might face that can hold them back from achieving optimal wellness.
Growth and Overall Wellness - Practical tips for using your Enneagram insights to make healthier choices, strengthen relationships, and embrace self-compassion.
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! 

The Protein Powder Dilemma: Quality, Seed Oils, and Industry Secrets

Episode Summary:
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.
Key Topics Covered:
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.
Episode Highlights:
[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.
Connect with Us:
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!

Sleep Smarter: Realistic Tips for Better Rest in a Busy Life. Interview with Medical Sleep Specialist, Ellen Wermter

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 

Chasing Perfection: How to Embrace Body Image Across the Lifespan with Dr. Charlotte Markey

Don’t miss out on our 30-Day Boot Camp designed to enhance your body positivity journey! This month, we’re offering a FREE fashion consultation with stylist Nicole Russo. Follow her on Instagram @_letsgetyou for more details and to sign up!
 
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 

Finish the Year Strong with These Food and Fashion Hacks!

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

From Shame to Self-Compassion: Rebuilding Your Relationship with Food Interview with Tammy Beasley

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:
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.
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.
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.
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.
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!

Healthy Without The Hurt: How to Stop Bullying Yourself Into Being Healthy // Empowered Eating Series: Redefining Food And Fitness

The Empowered Eating Series: Redefining Food and Fitness
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:
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.
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.
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.
 
Join the Empowered Era Coaching Group
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. 💪

Stuck Between Dieting And Giving Up? Try THIS! // The Empowered Eating Series: Redefining Food and Fitness

The Empowered Eating Series: Redefining Food and Fitness
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:
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.
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.
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.
 
Join the Empowered Era Coaching Group
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. 💪
Episode Highlights
1. Reduce Extreme Thinking
Move away from rigid categories of "good" and "bad" foods.
Understand that while some foods may be healthier than others, viewing nutrition in black-and-white terms can create unnecessary anxiety.
2. Learn About Nutrition Without Perfection
Educate yourself on nutrition, but remember—no one eats perfectly all the time.
Focus on balanced and sustainable eating rather than striving for perfection.
3. Listen to Your Body
Practice eating when you’re hungry and stopping when you’re full.
If you’ve been going long periods without eating and then bingeing, aim to eat regularly every 3-4 hours.
Start noticing your fullness cues and honor them by stopping when you feel satisfied.
4. Practice Mindful Eating
Slow down and savor your food. Be aware of how it tastes and feels in your mouth.
Enjoy the experience of eating without distractions—just be present with your meal.
5. Embrace Self-Compassion
Your worth as a person isn’t tied to perfect nutrition or having the "ideal" body.
Show yourself kindness and compassion, especially when you feel like you’ve fallen short.
6. Identify Moderate Eating Behaviors
Moderate eating means flexibility, not rigidity. If finding balance is challenging, consider seeking help from a dietitian or therapist.
Professionals can assist you in defining what moderate, healthy eating looks like for you.
7. Focus on Whole Foods, But Enjoy Your Favorites
Prioritize whole foods that are close to their natural state—like whole grain bread over highly refined options.
However, it’s important to leave room for treats and your favorite foods too. Unless medically advised, there’s no need to cut out entire food groups.
Thank you for tuning in! Finding balance with food doesn’t have to mean swinging between extremes. By incorporating these tips, you can develop a healthier, more relaxed approach to eating.
If you found this episode helpful, please share it with someone who might benefit from it. And as always, I’d love to hear your thoughts and experiences—connect with me on @jessbrownrd.
Next Episode Teaser: Healthy Without the Hurt: How to Stop Bullying Yourself into Being Healthy
🥗 #EmpoweredEra #BalancedLiving #HealthyMindset

Empowered vs. Obsessive Exercise: How To Spot the Difference // The Empowered Eating Series: Redefining Food and Fitness

Welcome to The Empowered Eating Series where we are redefining food and fitness! 
 
In this series, we 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:
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.
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.
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.
 
In this episode, we explore the critical difference between empowered exercise and obsessive exercise. Understanding these distinctions is key to developing a healthy relationship with movement, ensuring that fitness enhances your life rather than controls it.
 
Signs of Obsessive Exercise:
Rigidity: Strictly adhering to a workout plan, even in the face of illness, injury, or significant life events.
Anxiety: Feeling intense anxiety or distress if unable to follow the exercise plan exactly as intended.
Excessive Exercise: Engaging in extreme amounts of exercise without allowing for necessary recovery periods or off-seasons.
Ignoring Advice: Disregarding medical advice or concerns from coaches or loved ones about overexertion.
Frequent Injuries: Suffering from recurring injuries that do not heal properly due to insufficient rest.
Hormonal Imbalance: Experiencing problematic hormone changes that affect sleep and other aspects of health.
Signs of Empowered Exercise:
Flexibility: Adjusting the exercise plan when necessary due to life events, illness, injuries, or psychological burnout.
Calmness: Maintaining composure when workouts are missed, understanding that rest is just as vital as movement, and recognizing that consistency is more important than rigidity.
Balanced Plan: Following a balanced exercise plan that allows for ample rest and recovery, including off-seasons when needed.
Heeding Advice: Listening to and following medical advice as well as input from coaches or loved ones regarding the need to slow down.
Injury Recovery: Allowing injuries adequate time to heal, prioritizing long-term health over short-term gains.
Healthy Hormones: Maintaining healthy hormone levels with no negative impacts on sleep or overall health.
Apply for the Empowered Eating Coaching Program! 
Join the Conversation!! We’d love to hear your thoughts on this topic! Join our Empowered Era Group Coaching where we discuss how to cultivate a balanced and empowered approach to health and fitness. Click the link in the bio to connect with a supportive community that's all about thriving, not just surviving. 💪🌟 #EmpoweredExercise #HealthyLiving #BalanceInFitness

3 Signs Of Empowered Eating // The Empowered Eating Series: Redefining Food and Fitness

The Empowered Eating Series: Redefining Food and Fitness
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:
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.
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.
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.
In today's episode we unpack 3 signs you're an Empowered Eater:
Flexibility with Food: You have a strong understanding of nutrition without obsessing over it, allowing for flexibility in your diet.
Stable Biomarkers: Your weight and health markers, like cholesterol, remain stable, and you avoid extreme weight fluctuations.
Healthy Coping Mechanisms: While you enjoy food, it's not your primary way of coping with emotions. You have a variety of other coping strategies.
Conclusion: Empowered eating offers a balanced approach that prioritizes health and self-awareness without falling into the traps of diet culture or the extremes of intuitive eating.
Join the Empowered Era Coaching Group
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. 💪
 
🥗 #EmpoweredEra #BalancedLiving #HealthyMindset