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!