Hey friend, you are in for such a treat today because we are talking all about sleep. I know so many, including myself, who have struggled with sleep on such a personal level. Sleep is so important, yet so sensitive, to what is going on in our life. Whether we're a new mom, dealing with stress or sickness, or simply juggling the ups and downs of life our sleep can be so easily impacted by what is going on around us.

So today, I have Ellen Wermter who is a sleep expert with the Better Sleep Council. Ellen understands the picture perfect world of sleep is not something that is accessible to everyone and she communicates the science of optimal sleep with such grace. Grab a piece of paper and a pen and get ready for some action tips to improve your quality of sleep.

Connect with Ellen Wermter:

Better Sleep Council

Struggling with sleep? Book a discovery call with Jess to learn nutritional strategies for better sleep.

Cheers and Happy Eating!

Jess

In this insightful episode, we sit down with Dr. Charlotte Markey, a leading expert in body image research. With nearly three decades of experience, Charlotte shares her wisdom on the importance of cultivating a positive body image across the lifespan. Join us as we explore how societal pressures, developmental stages, and personal experiences shape our perceptions of beauty and self-worth.

In This Episode, You'll Learn:

• The evolution of body image from childhood to adulthood
• Common challenges faced at different life stages
• Practical tips for fostering a positive body image in yourself and others
• The impact of social media on body image perceptions
• How to support tweens and teens in navigating their body image concerns

To learn more about Dr. Markey and her work, visit her website at www.CharlotteMarkey.com or connect with her on social media:

• Facebook: Dr. Charlotte Markey
• TikTok: @charmarkey
• Instagram: @char_markey

Cheers and Happy Eating!

Jess

Fall is here—or on its way, depending on where you live and your seasonal preferences! Personally, I'm the type who listens to Christmas music before Thanksgiving, so you better believe my fall pumpkins are already up and out. And while it might still be 85 degrees here, I’m rocking my boots from now until spring!

In this episode, we’re going to explore some simple yet powerful ways to refresh your wardrobe and your nutrition as we head into the final stretch of the year. Why should spring cleaning get all the attention? Let's give fall its own version of a refresh!

Join the 30-Day Empowered Eating Bootcamp! This month only you can get a FREE Closet Refresh with Nicole Russo!

What You'll Learn in This Episode:

• Fashion Hacks for Fall: Learn how to transition your wardrobe into fall with timeless pieces and simple style tips. Whether you're dressing for cooler weather or just pretending it's chilly out, these ideas will have you looking chic all season long.
• Food Hacks to Power Through the Year: We’ll also dive into practical nutrition tips to fuel your energy and keep you feeling your best. From fall flavors to simple meal planning ideas, I’ll show you how to maintain balance and stay on track.

Call to Action: Ready to finish the year strong? Don’t miss out on my 30-Day Empowered Eating Bootcamp, on sale this month only! Plus, anyone who signs up by the end of September will get a FREE nutrition consult with Nicole Russo. It’s the perfect opportunity to refresh your habits and get personalized support as you head into the holiday season.

Join now and take advantage of this special offer!

Links & Resources:

• Join the 30-Day Empowered Eating Bootcamp
• Follow me on @jessbrownrd and Nicole @_letsgetyou
• Check out my website for more tips and resources to Fuel Your Awesome
• Tune into that last episode with Nicole Russo here!

Subscribe & Review: If you enjoyed this episode, be sure to subscribe to the podcast and leave a review! Your feedback helps the show grow and reach more people.

Tune in and let's kick off fall with style and energy!

Cheers, and happy eating!

Jess

In this episode of Fuel Your Awesome, we explore the deep and complex relationship we have with food—one of the most intimate and sometimes challenging relationships in our lives. When this relationship is disrupted, it can significantly affect our overall well-being. A trauma-informed approach to healing is essential to rebuild a healthy connection with food and our bodies.

Join us as we dive into a thought-provoking conversation with Tammy Beasley, an expert in the field of nutrition and eating disorders. Tammy shares her insights on the role of shame, the relevance of the polyvagal theory, and the transformative power of self-compassion in the journey towards healing.

This episode is packed with practical strategies and hopeful guidance for anyone looking to improve their relationship with food or help their clients do the same.

Today's episode is made possible by Polar Joe! Check out their goods here and don't forget to enter "Fuelherawesome" for 10% off.

Topics Covered:

1. Relational Intimacy and Food: Discover why Tammy views a ruptured relationship with food as a relational intimacy disorder and why a trauma-informed approach is essential for healing.

2. Understanding Shame: Learn about the role of shame in our relationship with food and our bodies, and how it can perpetuate negative cycles. Tammy shares actionable strategies for breaking free from shame and cultivating a healthier self-image.

3. Practicing Self-Compassion: We often hear about self-compassion, but how do we actually practice it in our daily lives? Tammy provides practical steps and exercises for cultivating self-compassion, which is crucial for healing our relationship with food.

4. Being a 'Holder of Hope': Explore what it means to be a 'Holder of Hope' in the context of healing from a ruptured relationship with food. Tammy offers guidance on how practitioners can embody this concept to support their clients effectively.

5. Fueling Your Awesome: We close the episode with a unique perspective from Tammy on how she likes to "fuel her awesome"—both metaphorically and literally.

Key Takeaways:

• Understanding the depth of our relationship with food and recognizing it as a form of relational intimacy can be a powerful tool for healing.
• Shame often drives negative cycles in our relationship with food; addressing it with self-compassion can break these cycles.
• The polyvagal theory provides a framework for understanding our emotional responses to food, offering a new lens for healing.
• Self-compassion is not just a concept but a daily practice that can significantly impact our well-being and our relationship with food.
• Holding hope for ourselves and our clients is a fundamental part of the healing journey.

Connect with Tammy Beasley:

• Connect with Tammy @Tammybeasrd

Tune in to this enlightening episode to gain a fresh perspective on healing your relationship with food, and find out how you can be a 'Holder of Hope' for yourself and others!

Welcome to the Empowered Eating series! In the next four episodes we are going to dive into the complex and often conflicting messages surrounding diet and fitness. From the rise of diet culture in the 20th century to the current popularity of intuitive eating, we explore how these extremes can influence our relationship with food and our bodies.

Key Points:

1. Diet Culture:

   • Rooted in the idea that certain foods are "good" or "bad."
   • Emphasizes the "thin ideal," promoting thinness as the ultimate goal.
   • Can lead to obsessive behavior and an unhealthy focus on appearance over well-being.

2. Intuitive Eating (IE):

   • Encourages individuals to trust their bodies and eat according to internal cues.
   • Values all foods equally, aiming to remove guilt and restriction from eating.
   • While effective in reducing food-related obsession, it can lack clear nutritional guidance.

3. The Middle Path - Empowered Eating:

   • Combines the best of nutrition science with intuitive principles.
   • Focuses on health and well-being rather than appearance.
   • Encourages a balanced approach where food is enjoyed but not used as a primary coping mechanism.

Hey there! 🌟 If you resonated with today's discussion on empowered eating and want to continue exploring how to create a healthier relationship with food and your body, I'd love to invite you to join our Empowered Era Group. This community is all about supporting each other on the journey to balanced, empowered eating—without the stress of diet culture or the confusion of conflicting advice.

In the group, you'll find:

• Exclusive Content: In-depth discussions, tips, and resources to help you on your journey.
• Supportive Community: Connect with others who are on the same path, share experiences, and get advice.
• Live Q&A Sessions: Get your questions answered in real-time and learn from experts in nutrition and wellness.

Ready to join us? Apply here become part of a community that’s all about thriving—not just surviving!

Let’s empower each other to live our healthiest, most balanced lives. 💪

Welcome to The Empowered Eating Series where we are redefining food and fitness!

In this series, we dive into the complex and often conflicting messages surrounding diet and fitness. From the rise of diet culture in the 20th century to the current popularity of intuitive eating, we explore how these extremes can influence our relationship with food and our bodies.

Key Points:

1. Diet Culture:

   • Rooted in the idea that certain foods are "good" or "bad."
   • Emphasizes the "thin ideal," promoting thinness as the ultimate goal.
   • Can lead to obsessive behavior and an unhealthy focus on appearance over well-being.

2. Intuitive Eating (IE):

   • Encourages individuals to trust their bodies and eat according to internal cues.
   • Values all foods equally, aiming to remove guilt and restriction from eating.
   • While effective in reducing food-related obsession, it can lack clear nutritional guidance.

3. The Middle Path - Empowered Eating:

   • Combines the best of nutrition science with intuitive principles.
   • Focuses on health and well-being rather than appearance.
   • Encourages a balanced approach where food is enjoyed but not used as a primary coping mechanism.

In this episode, we explore the critical difference between empowered exercise and obsessive exercise. Understanding these distinctions is key to developing a healthy relationship with movement, ensuring that fitness enhances your life rather than controls it.

Signs of Obsessive Exercise:

1. Rigidity: Strictly adhering to a workout plan, even in the face of illness, injury, or significant life events.
2. Anxiety: Feeling intense anxiety or distress if unable to follow the exercise plan exactly as intended.
3. Excessive Exercise: Engaging in extreme amounts of exercise without allowing for necessary recovery periods or off-seasons.
4. Ignoring Advice: Disregarding medical advice or concerns from coaches or loved ones about overexertion.
5. Frequent Injuries: Suffering from recurring injuries that do not heal properly due to insufficient rest.
6. Hormonal Imbalance: Experiencing problematic hormone changes that affect sleep and other aspects of health.

Signs of Empowered Exercise:

1. Flexibility: Adjusting the exercise plan when necessary due to life events, illness, injuries, or psychological burnout.
2. Calmness: Maintaining composure when workouts are missed, understanding that rest is just as vital as movement, and recognizing that consistency is more important than rigidity.
3. Balanced Plan: Following a balanced exercise plan that allows for ample rest and recovery, including off-seasons when needed.
4. Heeding Advice: Listening to and following medical advice as well as input from coaches or loved ones regarding the need to slow down.
5. Injury Recovery: Allowing injuries adequate time to heal, prioritizing long-term health over short-term gains.
6. Healthy Hormones: Maintaining healthy hormone levels with no negative impacts on sleep or overall health.

Apply for the Empowered Eating Coaching Program!

Join the Conversation!! We’d love to hear your thoughts on this topic! Join our Empowered Era Group Coaching where we discuss how to cultivate a balanced and empowered approach to health and fitness. Click the link in the bio to connect with a supportive community that's all about thriving, not just surviving. 💪🌟 #EmpoweredExercise #HealthyLiving #BalanceInFitness

Welcome to the Empowered Eating series! In the next four episodes we are going to dive into the complex and often conflicting messages surrounding diet and fitness. From the rise of diet culture in the 20th century to the current popularity of intuitive eating, we explore how these extremes can influence our relationship with food and our bodies.

Key Points:

1. Diet Culture:

   • Rooted in the idea that certain foods are "good" or "bad."
   • Emphasizes the "thin ideal," promoting thinness as the ultimate goal.
   • Can lead to obsessive behavior and an unhealthy focus on appearance over well-being.

2. Intuitive Eating (IE):

   • Encourages individuals to trust their bodies and eat according to internal cues.
   • Values all foods equally, aiming to remove guilt and restriction from eating.
   • While effective in reducing food-related obsession, it can lack clear nutritional guidance.

3. The Middle Path - Empowered Eating:

   • Combines the best of nutrition science with intuitive principles.
   • Focuses on health and well-being rather than appearance.
   • Encourages a balanced approach where food is enjoyed but not used as a primary coping mechanism.

In today's episode we unpack 3 signs you're an Empowered Eater:

1. Flexibility with Food: You have a strong understanding of nutrition without obsessing over it, allowing for flexibility in your diet.
2. Stable Biomarkers: Your weight and health markers, like cholesterol, remain stable, and you avoid extreme weight fluctuations.
3. Healthy Coping Mechanisms: While you enjoy food, it's not your primary way of coping with emotions. You have a variety of other coping strategies.

Conclusion: Empowered eating offers a balanced approach that prioritizes health and self-awareness without falling into the traps of diet culture or the extremes of intuitive eating.

Hey there! 🌟 If you resonated with today's discussion on empowered eating and want to continue exploring how to create a healthier relationship with food and your body, I'd love to invite you to join our Empowered Era Group. This community is all about supporting each other on the journey to balanced, empowered eating—without the stress of diet culture or the confusion of conflicting advice.

In the group, you'll find:

• Exclusive Content: In-depth discussions, tips, and resources to help you on your journey.
• Supportive Community: Connect with others who are on the same path, share experiences, and get advice.
• Live Q&A Sessions: Get your questions answered in real-time and learn from experts in nutrition and wellness.

Ready to join us? Apply here become part of a community that’s all about thriving—not just surviving!

Let’s empower each other to live our healthiest, most balanced lives. 💪

🥗 #EmpoweredEra #BalancedLiving #HealthyMindset