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

🎙 Episode Highlights:
My journey from food obsession to Empowered Eating and how it changed everything
Why food freedom is possible—even if you've struggled in the past
The power of biofeedback: what it is and how to use it
How personalized nutrition helps you align with your body's needs
✨ Empowered Eating Pep TalkWhen you know your worth, you recognize you deserve the same care you give others. Learning your body’s unique needs takes time, but it's worth it—because when you feel vibrant and strong, you can show up fully in your life.
💡 Biofeedback Boss TipYour body is always sending you signals! Common biofeedback clues:⚡ Energy crashes after meals🌙 Waking up at night? Could be a fuel issue🥴 Bloating isn’t normal—gut imbalances matter!👀 Case Study: How Toni used biofeedback + lab testing to fine-tune her nutrition & supplements (and saved $127/month on unnecessary ones!)
🧠 Nerdy Nutrition NuggetHeart Rate Variability (HRV) is a key indicator of stress, recovery, and metabolic health. A 2020 study found that higher HRV supports workout recovery, metabolic flexibility, and reduces cravings. Want to assess your biofeedback? Track your Hunger, Energy, and Cravings (HEC) throughout the day!
🔥 Takeaway & Action Step:Today’s challenge: Experiment with your HEC! Pay attention to when your hunger, energy, and cravings feel balanced—and when they don’t.
💬 Closing EncouragementYour body is already giving you the answers. When you tune in and make intentional choices, you unlock your most energized self. Let’s ditch the diet trends and start listening to your body.
 
👉 Learn more or apply to work together: 
 
 
**NEW from Jess: The Empowered Hormone RESET Quiz Your hormones aren't supposed to run the show. Take the quiz and take your power back.

🎙️ Welcome (back) to Fuel Her Awesome! After a year of shifts—new formats, name changes, and schedule tweaks—we’re coming home. This space is all about empowering women to fuel their bodies with confidence, freedom, and joy—and that’s exactly what’s ahead!
For the next four months, expect bite-sized nutrition pep talks through the lens of Empowered Eating—breaking down topics with science, biofeedback, and values-based decision-making. Got a nutrition question? Submit it through the link in the show notes!
Today’s Episode: Recalibrating Your Health Goals
With all the noise—from social media trends to Ozempic—it’s time to tune into YOUR body. And the best place to start? Biofeedback.
What is Biofeedback?
Your body constantly gives signals—hunger, energy, digestion, sleep, mood, cravings. Learning to listen helps you ditch diet rules and eat in a way that works for you.
Want to go deeper? In my practice, we now offer:✅ Food Sensitivity Testing✅ GI Mapping✅ Vitamin D & Nutrition Blood Work✅ DUTCH Hormone Testing✅ Hair Mineral Analysis
Book an intake session to find the best option for you!
The Science Behind Listening to Your Body
Studies confirm that intuitive eating improves long-term health, metabolism, and body weight regulation. Heart rate variability (HRV) research also shows that adjusting nutrition based on stress levels supports recovery and well-being.
The takeaway? Sustainable nutrition starts with connection—not control.
Your Biofeedback Check-In
Pause—are you hungry right now? What are the physical signs? How do they change over time? This is step one in learning to trust your body again. Try setting a goal based on hunger cues, meal timing, or portion sizes this week!
Let’s Keep the Conversation Going!
💌 Submit a question for the podcast here! 
 
Thanks for being here, sister! Until next time—cheers and happy eating! 🥂✨
👉 Learn more or apply to work together: 
 
**NEW from Jess: The Empowered Hormone RESET Quiz Your hormones aren't supposed to run the show. Take the quiz and take your power back.

Broccoli, Brussels, kale—oh my! 🌿 These powerhouse greens do more than fill your plate—they help detox your body, balance hormones, and support gut health. In this episode, we break down:
 
✅ Why sulforaphane is your liver’s BFF (hello, natural detox!)✅ How cruciferous veggies support estrogen balance for hormone health✅ The fiber factor—better digestion, lower cholesterol, and fewer cravings✅ Easy (and delicious!) ways to make greens taste amazing
 
Ready to level up your greens? Challenge: Add one extra serving this week—roast ‘em, blend ‘em, or sauté ‘em! Tag me @jessbrownrd and share your fave way to eat them!
 
🎧 Listen now & fuel your awesome!
 
👉 Learn more or apply to work together: 
 
**NEW from Jess: The Empowered Hormone RESET Quiz Your hormones aren't supposed to run the show. Take the quiz and take your power back.

Show Notes:
🚀 Episode Summary:Traveling doesn’t have to derail your nutrition! In this live coaching session with Mike Gordon, we dive into practical, no-fuss strategies to stay fueled while on the go. Whether you're navigating airports, road trips, or new destinations, these tips will help you feel your best without missing out on the experience.
💡 Key Takeaways:✅ The Go-Bag essentials for effortless travel nutrition✅ The Adventure Fuel Rule: balancing nourishment with indulgence✅ How to avoid the airport/gas station trap while still enjoying treats✅ Why hydration & digestion are your travel superpowers✅ The mindset shift that keeps food fun and guilt-free
🎧 Tune in for real-life coaching and actionable tips you can use on your next trip!
🔗 Meet Mike Gordon:Mike Gordon is a Christian speaker dedicated to helping individuals push their limits and unlock their full potential. With an adventurous spirit, Mike seeks to spread the good news through the lens of humor and fun. Learn more about supporting his ministry here! 
🌎 Connect with Mike:
Website: mike-gordon.ca
Instagram: @mikexgordon
Let me know if this aligns with your vision or if you'd like any adjustments! 😊
👉 Learn more or apply to work together: 
**NEW from Jess: The Empowered Hormone RESET Quiz Your hormones aren't supposed to run the show. Take the quiz and take your power back.

Struggling with overeating, especially in the afternoon to evening hours? You’re not alone! In this episode, we’re breaking down the real reasons why you can’t seem to stop—hint: it’s not just about willpower. I’ll share five powerful, research-backed strategies to help you regain control, feel satisfied, and finally break free from the cycle for good.
What You’ll Learn:✅ The sneaky triggers driving your overeating (and how to spot them)✅ Why restriction fuels the problem—and what to do instead✅ How to make simple shifts that reduce cravings without feeling deprived✅ The key mindset shift that changes everything✅ Practical strategies you can start using tonight
 
Listen now and take back control—without the guilt!
👉 Learn more or apply to work together: 
 
**NEW from Jess: The Empowered Hormone RESET Quiz Your hormones aren't supposed to run the show. Take the quiz and take your power back.

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!
👉 Learn more or apply to work together: 
**NEW from Jess: The Empowered Hormone RESET Quiz Your hormones aren't supposed to run the show. Take the quiz and take your power back.

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!
👉 Learn more or apply to work together: 
**NEW from Jess: The Empowered Hormone RESET Quiz Your hormones aren't supposed to run the show. Take the quiz and take your power back.

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. 
🎧 Tune in, share with a friend, and let’s start changing the conversation.
👉 Learn more or apply to work together: 
 
**NEW from Jess: The Empowered Hormone RESET Quiz Your hormones aren't supposed to run the show. Take the quiz and take your power back.

Welcome to the For The LOVE Series! 
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.
If you loved this episode, don’t forget to subscribe, share, and leave a review—it helps us keep bringing you valuable conversations!
👉 Learn more or apply to work together: 
 
**NEW from Jess: The Empowered Hormone RESET Quiz Your hormones aren't supposed to run the show. Take the quiz and take your power back.

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
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.
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.
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.
Avoiding Further Complications
How to prevent making conditions like constipation, hemorrhoids, and incontinence worse.
Simple lifestyle adjustments to support long-term pelvic health.
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.
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!
👉 Learn more or apply to work together: 
**NEW from Jess: The Empowered Hormone RESET Quiz Your hormones aren't supposed to run the show. Take the quiz and take your power back.