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.

🎙 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 Talk When 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 Tip Your 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 Nugget Heart 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 Encouragement Your 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.

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

🎙️ 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!

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.

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!

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.

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!

💌 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

Thanks for being here, sister! Until next time—cheers and happy eating! 🥂✨

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! 😊