Summer is full of joyful moments—vacations, pool parties, sunshine—but sometimes, one photo can pull us out of the memory and into self-judgment. In this episode, Jess shares how to navigate body image triggers that pop up in pictures and social settings, and how to shift from insecurity to empowerment.

With a personal story from Water World, a relatable lesson from her son’s soccer tryout, and science-backed insights on emotion regulation and perception, this episode reminds you that you are more than what a photo captures—and you're probably farther along than you think.

• Why body image tends to flare during summer—and what to do about it

• How to use post-photo emotions as feedback, not failure

• What Jess’s son’s soccer experience taught her about expectations vs. effort

• The power of naming your emotions (backed by neuroscience!)

• How hydration, food, and rest impact how we see ourselves

• Why you should zoom out and take a fuller look at your progress

Sometimes frustration comes from not being fully honest with ourselves. Zoom out, get curious, and look at both what you have done and what’s still in progress.

Naming emotions reduces emotional reactivity. Research shows that labeling feelings like shame or insecurity can calm the brain and help us move through the moment with more clarity and compassion.

Life is happening—don’t miss it trying to ‘fix’ your face or body. Beauty isn’t just what you see in the mirror. It’s the energy, the laughter, and the lived experience behind the image.

💌 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

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