Hey friend, I am so glad you're here today! You are about to hear such an incredible conversation with my new friend Katlyn Scharper. This conversation is one that, no doubt, will leave you feeling different about how you view your current body.

Our body has a story. Our body has been through so much in this life. Life is real, life is hard, life is beautiful - but to think that we can go through life without our body ever changing is simply unrealistic. I know, as you listen in on this conversation with Katlyn today, you will end it feeling a little bit more grace and understanding for yourself and the current body you are living in. So grab some tissues and get ready to dive into today's episode.

Connect with Katlyn Scharper:

Listen to the Desert Stories Podcast

Read the Desert Rose Blog

Find her on Instagram @katlynscharper

Want to learn more about empowered eating?

If you are struggling with returning to nutrition after loss, book a free discovery call with Jess or check out the FREE Empowered Eating Masterclass.

Hey friend, you're in for such a treat today as I interview the amazing Bob Goff! Bob has such an incredible story and lives out love on such a high level, inspiring so many in this way. I am so honored to have him on the podcast.

Today, we'll be discussing body image as Bob shares how we can shift the mirror away from how we look, onto how we are influencing the lives around us, which is in such alignment with our message. Tune in as we dive into how to view body image and self-worth from the lens of love. I know Bob's wisdom will encourage and inspire you in so many ways.

Subscribe & Leave a Review: Don't forget to subscribe to our podcast and leave a review if you enjoyed this episode! Your feedback helps us continue to bring you inspiring content.

Connect with Bob Goff:

https://www.bobgoff.com

Want to learn more about empowered eating?

Connect with Jess on a free discovery call or check out the FREE Empowered Eating Masterclass.

Cheers and happy eating!

Jess

In this episode, we dive into the fascinating world of prebiotics and probiotics, with a special focus on the trendy probiotic sodas that are taking the market by storm. Join us as we explore the definitions, benefits, and practical applications of these gut health powerhouses. Learn how incorporating these elements into your diet can enhance your digestive health, boost your immune system, improve your mental well-being, and aid in weight management.

Key Points Discussed:

1. Definition of Prebiotics and Probiotics:

   • Prebiotics: Non-digestible food components that promote the growth of beneficial microorganisms in the intestines.
   • Probiotics: Live beneficial bacteria naturally found in fermented foods and supplements.

2. How Prebiotics Work:

   • Examples of Prebiotic Foods: Garlic, onions, bananas, asparagus, whole grains.
   • Mechanism: Prebiotics feed and promote the growth of healthy bacteria in the gut.

3. How Probiotics Work:

   • Examples of Probiotic Foods: Yogurt, kefir, sauerkraut, kimchi.
   • Mechanism: Probiotics add beneficial bacteria to the gut microbiome.

4. Importance of Gut Health:

   • Gut Microbiome Overview: Brief overview of the gut microbiome and its impact on overall health.
   • Digestive Health: Improved digestion, prevention of diarrhea, and relief from irritable bowel syndrome (IBS).
   • Immune System: Enhanced immune response and reduced risk of infections.
   • Mental Health: Potential effects on reducing symptoms of anxiety and depression.
   • Weight Management: Role in maintaining a healthy weight.

5. How to Incorporate Them Into Your Diet:

   • Practical Tips: Adding prebiotic and probiotic foods to daily meals.
   • Supplement Recommendations: How to choose supplements if necessary.

6. Research on Prebiotic Beverages:

   • Gut Microbiota Enhancement: Prebiotic beverages promote the growth of beneficial gut bacteria like Bifidobacteria and Lactobacilli, improving digestion and reducing gastrointestinal issues.
   • Immune System Support: Prebiotic beverages enhance the immune response and reduce the incidence and duration of common colds and respiratory infections.
   • Appetite Regulation: Consumption of prebiotic beverages can help regulate appetite and support weight control by lowering levels of the hunger hormone ghrelin.
   • Mental Health Benefits: Prebiotic consumption can reduce anxiety and improve mood through the production of short-chain fatty acids (SCFAs) and modulation of neurotransmitter levels.
   • Caution: Consuming more than 30 grams of prebiotics may increase inflammation. It's essential to listen to your body and adjust intake accordingly.

7. Practical Advice on Prebiotic Beverages:

   • Supplement Form: Consider supplements like Sunfiber, which can be added to beverages such as Polar Joe.
   • Considerations for Kids: Monitor the amount of prebiotics to avoid overconsumption.
   • Biofeedback: Pay attention to your body's responses and adjust your diet as needed.

Conclusion: Prebiotic and probiotic foods and beverages are a convenient and effective way to boost gut health and overall well-being. With ongoing research, we continue to uncover the long-term benefits and optimal ways to incorporate these elements into our daily lives.

Want to learn more? Tune into the FREE Biofeedback Boss Workshop!

Cheers, and happy eating!

Jess

In this inspiring episode, we sit down with Tara Landen, a 40-year-old wife, mother of two amazing girls, daughter, friend, and faith driven woman. Over the past three years, Tara's life has been profoundly impacted by her journey with the autoimmune disease Alopecia. Despite the physical, emotional, and mental challenges, Tara has found strength and grace through her faith.

Join us as we delve into Tara's incredible journey of redefining beauty beyond physical appearances. Tara shares how she has come to embrace a deeper sense of confidence rooted in the kind of woman she is, specifically through her faith. This transformation has not only shaped her perspective but also influenced how she raises her two daughters.

Key Discussion Points:

• Tara's Journey with Alopecia: The impact of Alopecia on Tara's life, beyond just the physical changes, and how it has challenged and ultimately strengthened her emotional and mental state.
• Redefining Beauty: How Tara has expanded her definition of beauty to be more than skin deep, focusing on her character and faith.
• Finding Confidence in Faith: The role of faith in helping Tara navigate her journey, and how she has learned to radiate a deeper sense of confidence.
• Parenting with Purpose: Tara's approach to raising her daughters with an emphasis on inner beauty and self-confidence.
• Embracing Change: Tara's perspective on leaning into stress and embracing body changes with confidence and faith, offering valuable insights for anyone struggling with changes in their own body.

Why You Should Listen: This episode is a must-listen for anyone who has ever struggled with changes in their body or self-image. Tara's story is a testament to the power of faith and inner strength. Her journey offers hope and inspiration, encouraging us all to look beyond the superficial and embrace the beauty within.

Connect with Tara Landen: @Taraklanden

Subscribe & Leave a Review: Don't forget to subscribe to our podcast and leave a review if you enjoyed this episode! Your feedback helps us continue to bring you inspiring content.

Want to learn more about empowered eating?

Connect with Jess on a free discovery call or check out the FREE Empowered Eating Masterclass.

Cheers and happy eating!

Jess

Hey friends, I'm so excited for you to sit in on this conversation today with my new friend Caroline Shermer, RD. Caroline is a registered dietitian and fellow eating disorder specialist, and today she will be joining me as we discuss the topic of emotional eating.

I believe emotional eating gets such a bad rap in our culture, and because of this, we are left with so many questions we don't have answers to on how to tackle emotional eating in our own lives. So, today, we'll be addressing emotional eating and answering the questions of: why it's not always such a bad thing, how to best manage it, and what to do to prevent it from getting out of control.

Connect with Caroline:

Website: meanttoeat.com

Instagram: @meanttoeat

Become a Biofeedback Boss:

Free Biofeedback Workshop

Cheers, and happy eating!

Jess

Summer is coming up quick and many of us are in for a whirlwind! With chaotic schedules and swimsuits out, it’s easy to feel overwhelmed. But this summer, let’s flex those empowered eating skills! To equip you for the season ahead, we’re dropping a SUMMER SERIES on Fuel Her Awesome!

This Week’s Summer Series Lineup:

• Monday: How to Become a Biofeedback Boss
• Wednesday: Nutrient Nerds: Micronutrients for Mental Mojo
• Friday: Should You Beat the Heat with MORE Salt? A Review on Sodium and Electrolyte Water

Episode Highlights:

• Free Biofeedback Workshop: Sign up here.

Today’s Episode: Should You Beat the Heat with MORE Salt?

• Understanding Sodium: Sodium (salt) is an essential nutrient involved in blood pressure regulation, nervous system function, and muscle operation. The body requires about 500mg of sodium per day to function properly under normal conditions.

• Sodium in the Spotlight: Recently, salt packets like LMNT have become popular, with influencers recommending 2-4 times the recommended daily sodium intake. My own experience with these packets has been positive, but is this true for everyone?

Key Points Discussed:

1. Sodium Requirements and Safety:

   • One packet of LMNT contains 1000mg of sodium.
   • The highest average daily intake recommended by dietary guidelines is 2300mg, with amounts beyond this potentially leading to high blood pressure.

2. Data Insights:

   • Higher sodium diets don’t cause high blood pressure in everyone. Research shows that individuals at the lowest risk for cardiovascular disease (CVD) can tolerate and benefit from more than 2300mg/day.
   • Data indicates a J-shaped relationship between sodium intake and CVD mortality rates, with the lowest risk at 3000-6000mg/day. This suggests the 2300mg guideline may actually be in the high-risk category.

3. Practical Advice:

   • The average sodium intake is around 3500mg/day.
   • A meta-analysis found that reducing salt intake did not reduce CVD risk.

Should You Drink LMNT Packets?

• Evaluate Your Diet:

  • Is your diet low in sodium? Eating mostly fresh foods likely means low sodium intake.
  • Do you consume a diet high in fruits and vegetables? High potassium intake can offset high sodium intake.

• Consider Your Health:

  • If you don’t have high blood pressure and have no family history of hypertension or are not taking related medication, increasing sodium intake to around 4000mg/day could make you feel better.
  • In abnormal circumstances like extreme heat or heavy sweating, adding sodium to water can aid in hydration and glucose uptake.

Takeaways:

• This episode helps you navigate the sodium packet trend. Remember, if you have a family history of hypertension or are on medication, consult with your healthcare provider before adding sodium packets to your diet.

Closing:

• Enjoyed the summer series? Please leave a review! These reviews boost the podcast algorithm and help recommend Fuel Her Awesome to other listeners who may benefit.

Links:

• Free Biofeedback Workshop

Cheers, and happy eating!

Jess

Welcome back to the SUMMER SERIES! We kicked off this series with episode #1 on Monday, where we talked about listening to your body's biofeedback, so go back and give it a listen if you haven't yet.

In today's episode #2 of the SUMMER SERIES we are discussing 'mental health mojo' and how we can start to create daily habits, not just for mental wellness, but also for mental strength. I believe mental wellness is something we all need to be tending to regularly. By nurturing our mental well-being, we can create these resilient, vibrant, and balanced inner landscapes that set us up to succeed no matter what life brings our way.

Things are going to happen, life is real, however, we have the power to strengthen ourselves from within. So, today we're talking about how to build the strength and resiliency that surpasses what we're told we are capable of achieving - through the lens of empowered eating.

Biofeedback Workshop Freebie: https://www.jessbrownrd.com/biofeedback-boss-sign-up

Cheers, and happy eating!

Jess

Summer is coming up quick and I know many of us are in for a whirlwind! Schedules are chaotic and the swimsuits are out. This is either the perfect time to feel overwhelmed, OR it is a great time to flex those empowered eating skills! To equip you for the summer ahead, here's what we are doing:

This week on Fuel Her Awesome, we’re dropping a SUMMER SERIES!

Monday: How to Become a Biofeedback Boss

Wednesday: Nutrient Nerds: Micronutrients for Mental Mojo

Friday: Should You Beat the Heat with MORE Salt? A Review on Sodium and Electrolyte Water

Today we’re talking about biofeedback.

Biofeedback is essentially how your body talks to you. One of the most catastrophic parts about having food issues—whether it's disordered eating, a history of yo-yo dieting, or trying to control your body—is that these strategies disconnect us from our body’s natural signals. When we engage in these behaviors to control our body, we stop listening to it.

This disconnect creates a gap between our brain and our body, leading us to use food (or the lack thereof) to morph our body into what we want it to be, instead of what it needs to be. Tune into today's episode for the deep dive on how to reconnect with our body's biofeedback so we can make empowered and intuitive choices that support our well-being.

Biofeedback Workshop Freebie: https://www.jessbrownrd.com/biofeedback-boss-sign-up

Cheers, and happy eating!

Jess