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!

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

🚀 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! 😊

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!

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

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!