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

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