Summer schedules are chaotic—between travel, hot weather, and shifting routines, it’s easy for nutrition to fall off track. In this episode, Jess shares her go-to summer staples and one major takeaway from her own biofeedback last year: don’t underestimate the power of a solid snack.

You'll walk away with simple ideas for energizing meals and snacks that actually work with busy, real-life days—plus a few surprising tips on hydration, blood sugar, and why summer carbs aren’t the enemy.

• Why summer throws off your eating rhythm—and what to do about it

• How post-meal energy dips are really your body asking for fuel (not more coffee)

• Jess’s favorite on-the-go snack combos and drive-thru wins

• A quick breakdown of glycemic load vs. glycemic index

• How to simplify nutrition without sacrificing energy or fullness

Use your post-meal energy as a guide—if you’re crashing, it might not be about caffeine. It might be about blood sugar.

Learn why carbs aren't the enemy, how glycemic load impacts your energy, and why sodium matters for summer hydration.

Nutrition should add to your life, not complicate it. A little planning (like stashing snacks or mapping out simple meals) can go a long way in keeping you fueled—not frazzled—this summer.

💌 Submit a question for the podcast here!

Resources Mentioned:

• Learn more about the Empowered Eating Model™ and connect with the Empowered Eating Team at The Well Collective.
• Free Empowered Eating Masterclass!
• Connect with Jess @jessbrownrd or learn more about her at jessbrownrd.com

Smoothies have earned a health halo—but are they always as nourishing as they seem? In this episode, we're blending up some truth. 👀

Join me as we explore smoothies through the Empowered Eating lens, using our Value Compass, Biofeedback, and Nutrition Science to decode how to build a smoothie that actually serves you. Whether you're a daily blender or just smoothie-curious, this episode will help you:

🥤 Swap smoothie rules for smoothie fun 🥤 Learn the 6 must-have components for a satisfying blend 🥤 Avoid the “sugar bomb” trap and keep cravings in check 🥤 Build smoothies that align with your goals—and your values

Let’s blend it like we mean it—fueling with intention, not obsession.

💥 Ready to feel more energized and aligned with your body? Head to The Well Collective to grab a free resource or explore 1:1 coaching with me.

💌 Submit a question for the podcast here!

Resources Mentioned:

• Learn more about the Empowered Eating Model™ and connect with the Empowered Eating Team at The Well Collective.
• Free Empowered Eating Masterclass!
• Connect with Jess @jessbrownrd or learn more about her at jessbrownrd.com

If one more person tells you to fix your burnout with meditation or a bubble bath and it makes you feel like smacking someone...You’re not alone! Because when you’re already running on empty, another “should” just adds fuel to the fire.

In this episode, we’re tossing the fluffy self-care clichés and getting real about what actually helps. Spoiler: it’s not 15 minutes of forced stillness—it’s reconnection, biofeedback, and values-based nutrition.

We’re diving into: 💥 What burnout is really trying to tell you 🧭 How your Value Compass can realign your habits 📊 The key biofeedback signs your body might be screaming 🥦 Why nutrition can feel like a spa day, not another coping tool 🧠 3 nutrition strategies to support your adrenals (without adding stress)

If you’re tired of being tired, press play. This isn’t about doing more—it’s about doing what matters.

🎧 Let’s trade burnout for alignment, one empowered bite at a time.

💥 Ready to feel more energized and aligned with your body? Head to The Well Collective to grab a free resource or explore 1:1 coaching with me.

💌 Submit a question for the podcast here!

Resources Mentioned:

• Learn more about the Empowered Eating Model™ and connect with the Empowered Eating Team at The Well Collective.
• Free Empowered Eating Masterclass!
• Connect with Jess @jessbrownrd or learn more about her at jessbrownrd.com

What if getting “swimsuit ready” had nothing to do with shrinking your body—and everything to do with strengthening your relationship with it?

In this episode, I’m flipping the script on swimsuit season. Using the Empowered Eating framework—rooted in your Value Compass, Biofeedback, and Nutrition Science—we’ll explore how to:

👙 Set health goals without falling into perfectionism 👙 Stay consistent without burning out 👙 Build real body confidence through aligned action 👙 Ditch comparison and reconnect with your why

Let’s rewrite the swimsuit season narrative—one that starts in your core, not your clothing size.

💥 Ready to feel more energized and aligned with your body? Head to The Well Collective to grab a free resource or explore 1:1 coaching with me.

💌 Submit a question for the podcast here!

Resources Mentioned:

• Learn more about the Empowered Eating Model™ and connect with the Empowered Eating Team at The Well Collective.
• Free Empowered Eating Masterclass!
• Connect with Jess @jessbrownrd or learn more about her at jessbrownrd.com

Feel like your metabolism slammed on the brakes after 40? You’re not imagining it—and you’re not alone. Whether you’re approaching your 40s or well into them, this episode is your permission slip to stop hustling against your body and start supporting it in a new, aligned way.

We’re diving into three common habits that may be slowing your metabolic fire—and what to do instead to fuel energy, vitality, and strength as you age. Spoiler: it’s not about shrinking your body, it’s about showing up for your life.

In This Episode: 🔥 Why skipping breakfast might be wrecking your hormones 🍳 How much protein you actually need in your 40s 🏋️‍♀️ Why it’s time to stop chasing cardio and start building strength 📍 The real purpose of your metabolism—and how to make it work for you, not against you

Your metabolism isn’t broken—it just needs a new rhythm. And you’re more than capable of creating it. Let’s go.

💌 Submit a question for the podcast here!

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!
• Connect with Jess @jessbrownrd or learn more about her at jessbrownrd.com

Feeling foggy, drained, or crashing by 3 PM?

If your brain’s dragging and your snack drawer is looking more tempting than your to-do list, this episode is for you. We’re breaking down what to eat and when to keep your energy steady and your focus sharp—all without relying on another latte.

✨ In this episode:

• The surprising breakfast swap that could change your whole day

• How to decode your personal energy curve

• What your brain actually needs to focus (hint: it’s not sugar)

• The 3-part formula for energy-boosting meals and snacks

• A doable action step you can try at your next bite

💬 Value Compass: Energy = Freedom. Fueling well is how we show up fully.

👀 Biofeedback Boss Tip: Track your energy dips—your body’s trying to tell you something.

🧠 Nerdy Nutrition Nugget: Not all carbs are created equal. Here’s what your brain loves (and what crashes it).

🔥 Action Step: Try this trio: fiber-rich carb + protein + healthy fat. Game changer.

🎧 Press play and learn how to create an energy rhythm that powers your day, not hijacks it.

💥 Ready to feel more energized and aligned with your body? Head to the Well-Fueled Academy to grab a free resource or explore 1:1 coaching with me.

💌 Submit a question for the podcast here!

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!
• Connect with Jess @jessbrownrd or learn more about her at jessbrownrd.com

You’re not alone. In today’s episode, we’re diving into why your body might be snoozing on those morning hunger cues—and what simple shifts you can make to wake them (and your energy) back up.

✨ In this episode:

• Why you’re not waking up hungry—and no, you're not broken

• How coffee and stress might be masking your hunger

• What your hunger hormones are doing behind the scenes

• Easy ways to reboot your morning appetite and energy

• One action step to start tuning in to your body with compassion

💡 Biofeedback Boss Tip: Your body is always sending you signals—are you listening?

🧠 Nerdy Nutrition Nugget: How caffeine impacts your hunger hormone (and what to do about it)

💬 Value Compass: You deserve a morning that feels good—without the pressure of rules or perfection

🎧 Press play for a simple, science-backed pep talk to help you fuel your awesome mornings—on your terms.

💥 Ready to feel more energized and aligned with your body? Head to the Well-Fueled Academy to grab a free resource or explore 1:1 coaching with me.

💌 Submit a question for the podcast here!

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!
• Connect with Jess @jessbrownrd or learn more about her at jessbrownrd.com

📍 Why This Matters to You

• Whether faith, family, or career is your top priority, strength and longevity are key to showing up fully.

• Creatine supports muscle health, energy, and long-term wellness—making it a game-changer for active women.

👀 Biofeedback Boss Tip: Recovery & Energy Levels

• If you feel wiped out after workouts or struggle with fatigue, your body might need an extra boost.

• Creatine restores energy levels and improves recovery so you’re not dragging through your day.

🧠 Nerdy Nutrition Nugget: The Science Behind Creatine

• Creatine fuels your body’s energy production, helping both muscles and brain function.

• A 2025 review from the Journal of the International Society of Sports Nutrition analyzed 245 studies on creatine—reinforcing its benefits for strength, endurance, and cognition.

• Key takeaways from the research: ✅ Creatine helps muscle performance & recovery, even without exercise. ✅ Timing doesn’t matter much—just take it daily for best results.

🧠 Creatine & Women’s Brain Health

• Memory & Focus: Fuels brain cells for sharper thinking, even under stress.

• Mental Fatigue: Can reduce brain fog and boost clarity.

• Mood & Stress Resilience: May help with mood regulation and emotional well-being.

🎧 Loved this episode? Don’t forget to subscribe & share with a friend who needs to hear this!

💌 Submit a question for the podcast here!

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 jessbrownrd.com

Research Citations:

Antonio J, Brown AF, Candow DG, Chilibeck PD, Ellery SJ, Forbes SC, Gualano B, Jagim AR, Kerksick C, Kreider RB, Ostojic SM, Rawson ES, Roberts MD, Roschel H, Smith-Ryan AE, Stout JR, Tarnopolsky MA, VanDusseldorp TA, Willoughby DS, Ziegenfuss TN. Part II. Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show? J Int Soc Sports Nutr. 2025 Dec;22(1):2441760. doi: 10.1080/15502783.2024.2441760. Epub 2024 Dec 25. PMID: 39720835; PMCID: PMC11703406.

Chen S, Ma X, Liu Y, Zhong Z, Wei C, Li M, Zhu X. Creatine Promotes Endometriosis by Inducing Ferroptosis Resistance via Suppression of PrP. Adv Sci (Weinh). 2024 Oct;11(38):e2403517. doi: 10.1002/advs.202403517. Epub 2024 Aug 9. PMID: 39119937; PMCID: PMC11481182.

Xu C, Bi S, Zhang W, Luo L. The effects of creatine supplementation on cognitive function in adults: a systematic review and meta-analysis. Front Nutr. 2024 Jul 12;11:1424972. doi: 10.3389/fnut.2024.1424972. Erratum in: Front Nutr. 2025 Feb 17;12:1570800. doi: 10.3389/fnut.2025.1570800. PMID: 39070254; PMCID: PMC11275561.