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.

Episode Overview: Are you tired of dieting and ready for a new way to approach food and health? In this episode, we’re diving into why the old ways of thinking about weight loss no longer work and introducing the Empowered Eating Model™—a personalized, sustainable method to align your nutrition with your goals, values, and biofeedback.

Resources Mentioned:

• 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 jessbrownred.com

What You’ll Learn in This Episode:

• The State of Eating in 2024: How new eras like Ozempic and other TikTok have reshaped the weight-loss landscape—and why they’re not the ultimate solution.
• The Problem with Diet Culture: Why a $72 billion industry has left us feeling more lost and frustrated than ever, and the toll it takes on both our physical and mental well-being.
• Empowered Eating Model™: Discover a fresh approach that focuses on biofeedback, nutrition science, and value-driven health goals to create a foundation for long-term wellness.
• Mindset Shifts for 2024: How to move from focusing on weight and quick fixes to building habits that align with your unique goals and values.

Actionable Takeaways:

1. Reflect on Your Health Goals: Define what health means to you beyond weight loss.
2. Declutter for a Fresh Start: Clean out your kitchen, closet, or anything else that feels overwhelming.
3. Listen to Your Body: Journal your hunger levels, energy, and mood for one week, and make one intentional food or movement change based on your observations.

Why It Matters: Empowered Eating offers freedom from food-related anxiety, improved energy, better relationships, and more joy in daily life. For me, aligning health with faith is a way to honor God’s creation and serve others with purpose.

Resources Mentioned:

• 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 jessbrownred.com

Connect & Share:

• Subscribe to the podcast and leave a review!
• Share this episode with someone who’s ready to embrace a new way of eating well.

The final countdown of 2024 has begun, and I’ll admit—I love this time of year! December offers the perfect invitation to reflect on the past year and reset for the year ahead. No matter what 2024 held for you, the new year offers an incredible opportunity to reinvent yourself.

The holidays naturally bring a rhythm of rest and indulgence, which often means letting go of healthy habits. That’s why, come January, many of us are craving a fresh start. In today’s episode, I want to create space for you to reflect on 2024. I’ll share some personal lessons and wins from this year, and I’ll invite you to do the same. From this place of reflection, we can begin to envision what we want for 2025.

When I work with clients, I always start follow-ups by asking them to share two things that are working and one thing that isn’t. Why? Because our brains are wired to focus on the negative. Research shows celebrating progress strengthens habits—this isn’t about ignoring challenges but valuing both sides of the coin.

My biggest win of 2024: Improving my sleep! For over two years, I struggled with insomnia. Here’s how I overcame it:

1. Living in alignment with my values.

2. Using biofeedback to understand my body’s mineral balance. For example, I learned that my sodium-magnesium imbalance was contributing to my sleep issues. Through a hair tissue mineral analysis, I discovered:

   • Sodium indirectly affects magnesium absorption through electrolyte balance.

   • Proper gut motility (supported by adequate sodium levels) impacts magnesium absorption.

   • Rehydration therapy optimized conditions for mineral uptake.

Client wins worth celebrating:

• Deepening my faith, which transformed my relationship with alcohol.

• Letting go of macro-counting and intuitively building meals.

• Shifting from perfectionism to creating sustainable health patterns.

Take a moment to think about your health-related wins from this year. What are you proud of?

An empowered mindset thrives on a “win or learn” approach. Growth happens when we lean into challenges. Here’s one of mine:

Leaving my 9-to-5. This year, I transitioned to a more flexible work life, which meant my structured routine disappeared. With my husband’s unpredictable law enforcement schedule and my kids’ activities, consistency flew out the window. My lesson? Focus on rhythms, not rigid schedules.

Here’s how this looks in practice:

• On days my husband leaves for work at 6 a.m. (my usual workout time), I adjust by walking the dog, hopping on the bike early, or prioritizing higher-intensity workouts later in the week.

• Following the “Exercise is Medicine” guidelines (30-60 minutes of exercise 3-5 days per week), I shifted from “CrossFit or nothing” to prioritizing movement in various forms.

Reflection Questions:

• What rhythms served you well this year?

• What didn’t align with your goals?

Gratitude is the key to growth. It’s about celebrating progress over perfection and recognizing that small, consistent actions lead to lasting change.

What does it mean to be your healthiest self? Health isn’t just about physical fitness. It includes mental clarity, emotional resilience, and living in alignment with your values. Using the Empowered Eating Method, we’ll move beyond discipline and rigidity to create sustainable, life-giving habits.

Creating Rhythms, Not Resolutions Resolutions often fail because they’re too rigid. Instead, focus on habits. For example:

• Replace “I’ll lose 20 pounds” with “I’ll add a vegetable to every meal.”

Put Yourself in Growth-Oriented Spaces Surround yourself with people who think the way you want to think. Growth is uncomfortable but transformative—whether in business, health, or personal life.

Call to Action:

• Subscribe, rate, and review the podcast!

• Join the waitlist for The Well-Fueled Academy to get the first details and discount prices!

• Stay tuned for more empowering episodes in 2025!

Let’s make 2025 our healthiest year yet—together!

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!