Fuel Her Awesome – Your Nutrition Pep Talk to Supercharge Your Life!
Hey friend, welcome to **Fuel Her Awesome**—the podcast that helps you cut through the nutrition noise, trust your body, and fuel your life with confidence! I’m **Jess Brown**, registered dietitian, certified sports specialist, certified eating disorder consultant and **empowered eating** coach, here to bring you bite-sized, science-backed pep talks that blend **biofeedback, nutrition science, and real-life values**—because true wellness isn’t about rigid rules, it’s about alignment.
Each episode is your **weekly dose of clarity and motivation**, helping you break free from all-or-nothing thinking and make food choices that work for YOU. Whether you’re looking to boost energy, improve digestion, or just feel better in your body, you’re in the right place.
👉 Hit Subscribe for:
✅ The Value Compass – Grounding your nutrition in what truly matters to you! This is what sets up apart from intuitive eating.
✅ Biofeedback Boss Tips – Learning to listen to your body’s cues! Your body is always communicating to you, learn how!
✅ Nerdy Nutrition Nuggets – Science-backed insights made simple. No trends, just science.
✅ Practical Takeaways – Small, actionable steps to fuel your awesome!
Because here’s the deal—you are awesome, and life is an invitation to show up that way. But you can’t do that without food. So, let’s dive in and fuel your awesome with Empowered Eating!
All content for Fuel Her Awesome- Food Freedom, Intuitive Eating, Empowered Eating, Overcoming Obsession With Weight Loss, Strength Training is the property of Jessika Brown- Registered Dietitian, Empowered Eating Coach, Intuitive Eating Mentor, Boy Mom and is served directly from their servers
with no modification, redirects, or rehosting. The podcast is not affiliated with or endorsed by Podjoint in any way.
Fuel Her Awesome – Your Nutrition Pep Talk to Supercharge Your Life!
Hey friend, welcome to **Fuel Her Awesome**—the podcast that helps you cut through the nutrition noise, trust your body, and fuel your life with confidence! I’m **Jess Brown**, registered dietitian, certified sports specialist, certified eating disorder consultant and **empowered eating** coach, here to bring you bite-sized, science-backed pep talks that blend **biofeedback, nutrition science, and real-life values**—because true wellness isn’t about rigid rules, it’s about alignment.
Each episode is your **weekly dose of clarity and motivation**, helping you break free from all-or-nothing thinking and make food choices that work for YOU. Whether you’re looking to boost energy, improve digestion, or just feel better in your body, you’re in the right place.
👉 Hit Subscribe for:
✅ The Value Compass – Grounding your nutrition in what truly matters to you! This is what sets up apart from intuitive eating.
✅ Biofeedback Boss Tips – Learning to listen to your body’s cues! Your body is always communicating to you, learn how!
✅ Nerdy Nutrition Nuggets – Science-backed insights made simple. No trends, just science.
✅ Practical Takeaways – Small, actionable steps to fuel your awesome!
Because here’s the deal—you are awesome, and life is an invitation to show up that way. But you can’t do that without food. So, let’s dive in and fuel your awesome with Empowered Eating!
Fuel Her Awesome- Food Freedom, Intuitive Eating, Empowered Eating, Overcoming Obsession With Weight Loss, Strength Training
34 minutes
2 weeks ago
Hormone Head Games (and How to Win) // Part 2
Episode 2: The Mental Side of Estrogen & Progesterone
Your hormones don’t just shape your cycle—they shape your mind. In this episode, we’re digging into how estrogen and progesterone impact mood, memory, motivation, and mental health, and what you can do about it.
Book an intake with Jess!
Learn more about Empowered Eating HERE!
What You’ll Learn in This Episode
1. How Estrogen & Progesterone Affect the Brain
Estrogen boosts serotonin and dopamine, supporting mood, memory, and cognition. Low levels? Think irritability, brain fog, mood swings, and focus struggles.
Progesterone has calming, GABA-like effects that regulate anxiety and sleep. When levels dip, anxiety and insomnia often spike.
Fluctuations (like PMS or perimenopause) create emotional reactivity—and some women are more sensitive than others.
2. Why This Feels So Hard
Cyclical mood swings, irritability, and brain fog
PMS and PMDD challenges
Perimenopause mood dysregulation and midlife depression risk
Sleep disruptions that worsen mood and focus
3. The “ALIFE” Framework (Episode 1 Refresher)
A – Adapt Stress: Cortisol throws hormones off rhythm.
L – Love Your Liver: Cruciferous veggies + hydration help clear excess hormones.
I – Increase Awareness: Track your cycle and mood, sleep, energy.
F – Fuel for Balance: Protein, fiber, and healthy fats stabilize blood sugar.
E – Embrace Sleep: Non-negotiable for hormone harmony.
4. Actionable Strategies from a Clinical Perspective
Track & Monitor with Intention: Chart mood, cravings, sleep, and energy with your cycle to spot patterns.
Micronutrients that Matter:
Omega-3s (EPA/DHA) → serotonin support
B vitamins (especially B6) → neurotransmitter synthesis
Magnesium → calms the nervous system & eases PMS irritability
Tryptophan → serotonin precursor (turkey, eggs, nuts)
Iron & Zinc → energy, brain clarity, progesterone support
Balancing Estrogen:
Boost when low: phytoestrogens (flax, soy), adequate calories, micronutrients
Bind excess when high: cruciferous veggies, fiber, probiotics for gut health
Lifestyle Levers:
Balance blood sugar → stable mood
Manage stress → keep cortisol from hijacking sex hormones
Move daily → serotonin boost & hormone metabolism
Prioritize sleep → keeps the whole hormone orchestra in sync
5. When to Ask for HelpIf mood swings, anxiety, or depression become debilitating or interfere with daily life, it’s time to bring in professional mental health support alongside nutrition and lifestyle strategies.
Key Takeaway
You don’t have to be at the mercy of your hormones. With the right nutrition, awareness, and lifestyle tools, you can work with your cycle instead of fighting against it. This is Empowered Eating in action: where science, biofeedback, and your values intersect so you can feel like yourself again.
🎧 Tune in to learn how to nourish both your body and your mind—because your hormones may fluctuate, but you don’t have to feel out of control.
Fuel Her Awesome- Food Freedom, Intuitive Eating, Empowered Eating, Overcoming Obsession With Weight Loss, Strength Training
Fuel Her Awesome – Your Nutrition Pep Talk to Supercharge Your Life!
Hey friend, welcome to **Fuel Her Awesome**—the podcast that helps you cut through the nutrition noise, trust your body, and fuel your life with confidence! I’m **Jess Brown**, registered dietitian, certified sports specialist, certified eating disorder consultant and **empowered eating** coach, here to bring you bite-sized, science-backed pep talks that blend **biofeedback, nutrition science, and real-life values**—because true wellness isn’t about rigid rules, it’s about alignment.
Each episode is your **weekly dose of clarity and motivation**, helping you break free from all-or-nothing thinking and make food choices that work for YOU. Whether you’re looking to boost energy, improve digestion, or just feel better in your body, you’re in the right place.
👉 Hit Subscribe for:
✅ The Value Compass – Grounding your nutrition in what truly matters to you! This is what sets up apart from intuitive eating.
✅ Biofeedback Boss Tips – Learning to listen to your body’s cues! Your body is always communicating to you, learn how!
✅ Nerdy Nutrition Nuggets – Science-backed insights made simple. No trends, just science.
✅ Practical Takeaways – Small, actionable steps to fuel your awesome!
Because here’s the deal—you are awesome, and life is an invitation to show up that way. But you can’t do that without food. So, let’s dive in and fuel your awesome with Empowered Eating!
