Balanced hormones don’t just happen by chance — they’re built on science, strategy, and a little self-awareness. In this first episode of our hormone health series, we’re laying out your playbook: the big picture of how your cycle works, what changes across the decades, what throws hormones off track, and the steps you can take today to support balance for years to come.

✨ Cycle Overview (the big picture)

• The four phases of your menstrual cycle: menstrual, follicular, ovulatory, and luteal.

• Why estrogen, progesterone, and LH/FSH shifts matter for your energy, mood, and performance.

• How the HPO axis (hypothalamus-pituitary-ovary connection) keeps everything in rhythm.

✨ Major Hormone Change Points

• From puberty to menopause, what’s happening with hormones in your teens, 20s, 30s, 40s, and beyond.

• What to expect in perimenopause vs. menopause — and why timing matters.

✨ What Exacerbates Imbalances

• The real-life culprits that throw hormones off balance: stress, poor sleep, nutrient gaps, gut issues, toxins, and more.

• Why blood sugar and insulin are key players in the hormone story.

✨ Future-Proofing Hormone Health

• How your 30s and 40s set the stage for smoother perimenopause and menopause.

• Insights from research on bone health, metabolism, and even brain resilience.

✨ Your ALIFE Framework for Balanced Hormones Because balanced hormones = a better life.

• A – Adapt Stress → Lower the cortisol burden.

• L – Love Your Liver → Support detox with food, hydration, and lifestyle.

• I – Increase Awareness → Track your cycle and learn your patterns.

• F – Fuel for Balance → Nourish with protein, fats, and fiber-rich carbs.

• E – Embrace Sleep → Protect your circadian rhythm and hormone orchestra.

Balanced hormones don’t happen by accident — they happen by ALIFE. Adapt stress, Love your liver, Increase awareness, Fuel your body, and Embrace sleep. That’s how we create a life that flows.

👉 If you want to learn more about Empowered Eating, Start HERE with our “Where Do I Even Start?” quiz — because let’s be real, we all need a starting line. (See what I did there? 😉)

Think you can spot the nutrition lies? In this episode, we’re playing a game of Two Truths and a Lie—nutrition-science style. From carbs and muscle fuel to metabolism myths, I’ll unpack what the research actually says (and what it doesn’t).

👉 Here’s what you’ll learn:

• Why carbs are more than just “energy” (and the surprising truth about muscle breakdown).

• Nutrition myths that sound convincing but just don’t hold up in the science.

• How to spot sneaky misinformation so you can make confident choices about food.

This episode is all about cutting through the noise and giving you the evidence you actually need to fuel your body—without the fluff. Whether you’re an athlete, a busy professional, or just someone trying to sort fact from fiction, this one’s for you.

✨ Want to bring Jess to your team or event? Find out details HERE.

✨ Not sure where to start with your own nutrition? Take our brand-new quiz—“Where Do I Even Start?”—to kick off your Empowered Eating journey today.

In today’s culture, women are pulled toward extremes with food—swinging between anti-diet messages and “clean” or “holy” eating expectations. But what if there’s a different way? Empowered Eating offers a bridge between the extremes, inviting us into the nuanced, intentional middle.

In this episode, Jess shares stories that bring this idea to life—from history-making women who defied cultural norms to modern-day examples of choosing health practices rooted in values, not pressure. Along the way, you’ll hear how faith, freedom, and personal priorities can transform the way we think about food and body image.

You’ll walk away with:

• Inspiration from unlikely “bridge builders” who shifted culture.

• A fresh perspective on what Empowered Eating really means.

• Reflection questions to help you align health with your values.

• Practical ideas to choose food, movement, and mindset shifts that feel both life-giving and sustainable.

If you’ve felt cultural whiplash—from diet culture to body positivity to the Ozempic era—this episode will give you hope, clarity, and a way forward.

✨ Press play and discover how to build your own bridge with Empowered Eating.

✨Learn more about booking with Jess on a FREE discovery call.

Your hair tells a story — and it’s not just about beauty. It’s a reflection of what’s happening inside your body. For years, I struggled with brittle hair and stalled growth, until I discovered the missing piece: gut health.

In this episode, I’m sharing:

• How gut health impacts nutrient absorption and hair growth

• Why over-supplementing can sometimes backfire and cause more shedding

• The role of biofeedback in spotting when your body is asking for help

• Practical ways to begin supporting your gut and, in turn, your hair

If you’ve been frustrated with hair loss, thinning, or breakage, this episode is for you. You’ll learn how healing from the inside out can restore not just your hair, but your confidence and energy too.

✨ Grab my free Supplement Stack Clean-Out Guide to learn more about GI-MAP testing and how to build a solid foundation for your nutrition.

Your body isn’t broken — it just needs some TLC. Let’s get started!

PS- If you need awesome hair products, @blessed.and.balanced is the BEST!

Ever notice how stress doesn’t just live in your head — it knots up in your stomach too? That’s no coincidence. Your gut and brain are in constant conversation, and when stress shows up, your digestion (and mood) get the memo.

In this episode, I’m unpacking what happens when stress hijacks your nervous system and wreaks havoc on your gut — and more importantly, what you can actually do about it.

We’ll cover:

• Why the gut-brain axis is like a two-way radio (and how stress throws it out of tune)

• The cascade of stress hormones and why your digestion takes the hit

• Nutrients that act like “backup batteries” for your brain in high-stress seasons

• Gut-loving foods

• How to strike balance in your relationship with food — fuel and comfort

Because here’s the truth: you may not be able to control the stressors in your life, but you can care for your gut and, in turn, your mental health.

So if stress has been tying your stomach in knots, this one’s for you. Let’s talk about how to feed your gut so you can free your mind.

And as mentioned here is my: FREE SUPPLEMENT SMART GUIDE HERE

Cheers, and happy eating!

Jess

What if the very thing you need for nervous system regulation, gut health, and hormone balance is accessible to you RIGHT NOW in 60 seconds??

More energy, calm, and balance— it is already within reach!

This summer, I hit pause on the nonstop hustle and discovered a new rhythm that’s transformed how I move, eat, parent, work… and live. In this episode, I’m pulling back the curtain on what it truly means to slow down and reset—not just resting, but tapping into a powerful connection between your nervous system and gut health.

On today's episode you'll hear about:

- The shoe metaphor that changed how I see my stress and recovery (and why you might be living in high heels 24/7 without even knowing it). Five subtle signs your body is begging for a reset, from brain fog to hormone shifts.

- What it really means to swap into your “sneakers” for nervous system rest, and how that fuels your gut and whole-body healing.

- Science-backed ways to support your nervous system through mindful breathing, boundary-setting, and nutrition.

- Why honoring fatigue is an act of strength, not weakness—and how listening to your body’s biofeedback can prevent overwhelm before it spirals.

- The incredible friendship between your nervous system and your gut — and why calming one means healing the other.

If you’re juggling family, work, and life stressors and feeling drained, this episode is for you. It’s a gentle invitation to slow your pace, tune in, and start healing from the inside out. Ready to reset? Let’s slip into those sneakers together.

Want to learn more about Empowered Eating? Click HERE — I’d love to connect!

Welcome to my Summer Throwback Playlist—a handpicked collection of the most downloaded episodes of the podcast. These are listener favorites, packed with insights, laughs, and empowered eating encouragement to keep you fueled all summer long.

A quick heads up: since these are throwbacks, you might hear old references to programs or events that are no longer active—but the heart of each episode still hits. You can find all the new resources and ways to connect with me in the show notes. I hope you are having the best summer! Enjoy!

Let’s dive in and revisit the best of the best!

It isn’t that it’s too hard. You can trust the process. And it definitely isn’t your lack of willpower.

The things holding you back from food freedom may not be what you expect. In today’s episode, I’m unpacking six fear-based blockers that can quietly sabotage your path to empowered eating—and how to move past them with compassion and clarity.

Here’s what we’re covering:

1. Fast (but not good) results If I had a dollar for every person who lost weight fast and regained it (plus more)... I’d be opening a restaurant and serving you all dinner. Don’t be distracted by someone else's temporary success. Real change takes balance and time.

2. Resistance to natural changes Bodies change—because life changes. You’re not meant to look like you did in high school. Postpartum bellies, aging skin, and new phases are part of being human. It’s time we rewrite the narrative.

3. Unrealistic expectations Are you setting goals that your current season of life can’t support? Let’s talk about tuning into God’s vision for you—so you can focus on what really matters and feel successful doing it.

4. Not living in the present You can’t connect to your body if you’re constantly in your head. Biofeedback only works when you’re here—not planning the next diet, not reliving last weekend's food choices. Just here.

5. Lack of gratitude We’ve been trained to pick apart our bodies. But when you shift your focus to what your body can do and how it’s serving you, your mindset (and choices) start to change.

6. Inability to find satisfaction in food Legalizing all foods can feel scary—but it’s also the gateway to freedom. True satisfaction changes your cravings, your choices, and your relationship with food for the long haul.

• 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

Thanks for listening, and don’t forget to join me next Monday where I’ll be back to fuel your awesome and with NEW episodes!

Cheers and happy eating! Jess

Welcome to my Summer Throwback Playlist—a handpicked collection of the most downloaded episodes of the podcast. These are listener favorites, packed with insights, laughs, and empowered eating encouragement to keep you fueled all summer long.

A quick heads up: since these are throwbacks, you might hear old references to programs or events that are no longer active—but the heart of each episode still hits. You can find all the new resources and ways to connect with me in the show notes. I hope you are having the best summer! Enjoy!

Let’s dive in and revisit the best of the best!

For anyone with a history of black-or-white thinking, trying something new or setting a new goal can be overwhelming… Because when we operate in black-or-white thinking, we are operating in a PASS OR FAIL mentality.

Then there is this other word I want to unpack: healthy discipline. If you are like me, you may have a bit of an aversion to this word. And after years of exploring, I have come to find that black-or-white thinking taints discipline. This, in turn, inhibits our ability to set and accomplish new goals—ultimately, keeping us stuck in our health journey.

So today I am making a case for discipline, and spelling out why it is SO different from black-and-white thinking and how to not confuse the two so we set ourselves up for success!

This podcast is here to support you weekly, but it only scratches the surface. For more info on how you can become an empowered eater:

• 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

Cheers, my sweet friend, and happy eating! Jess