How to Get Your Crap Together. Literally. The Most Important Elements of Gut Health.

How to Get Your Crap Together. Literally. The Most Important Elements of Gut Health.

How to Get Your Crap Together. Literally. The Most Important Elements of Good Gut Health.

My mom is a nurse, and when I was a baby she would pick me up from the sitter and ask her, “What is the poop report?” My mom wanted to know how and what her baby’s bowels did when she was away because she knew this was a key part of how she cared for me. It told her if I was eating enough, if what I was eating was being productively used in my body, if a sickness was coming up, if I needed more fluids… among many other indications. I am the oldest of four so I heard my mom ask this question to the sitter for my brother, and then my two little sisters.

When I became a mom, she asked me the same thing about my boys.

What I didn’t know back then, that I now do know as a dietitian is that this question- “What is The Poop Report?” is a valid, enlightening, and important question to ask ourselves. It gives us insight on what is happening in our body and is a key piece of the biofeedback puzzle in the empowered eating method.

There are two types of people when it comes to this topic…

1) Those who brag about their poop

2) And those who we question if they even do it.

Whether you fall on the spectrum, the reality is… we all poop.

My filter with this topic was originally weathered by becoming a dietitian, but then any filter that remained was obliterated when I had two boys. My boys think poop and farts are the most hilarious thing and the poop report is not only a primary topic of jokes in my house, it is also the typical coloring page of choice (that stinking poop emoji) and now it is a common dinner conversation.  #gross

To understand this layer of biofeedback, the first question is this: What is a healthy gut?

Signs of good gut health include regular and pain-free bowel movements that occur between 1-3 times a day, bowel transit time of 12-28 hours, and those that are snake-like in shape. I use the Bristol Stool chart to help clients identify their poop reports. Understanding this layer of biofeedback allows us to modify nutrition appropriately.  Your goal is to be right in the middle of the chart where you will see a bowel movement that is snake-like in shape. I like to say, shoot for 1-3 easy, snakes a day!

The next piece of the puzzle is understanding what impacts our gut.

  • Stress
  • Illness
  • Certain medications
  • Certain foods including a limited variety of foods, excess food that lack fiber, and patterns that include an imbalance in fat intake.
women working out trying to find joy in exercise

So, how can you start improving your gut health today? Here are three steps to get you started!

    1. Pay attention.
    2. If you have gut issues, track your biofeedback with your food. Put on your science hat and start observing.
    3. Meet with someone who can help you customize your diet and your probiotic recommendation according to your own biology.

Being confident in your body and learning to steward your life vessel well is something that has many layers.

There is the mental health layer. This involves the underlying belief about your body and its purpose.

There is the nutrition science layer.

Then there is the biofeedback layer— learning to connect the physical feelings of our body to our actions WITHOUT JUDGEMENT. And your bowel movements fall under this category.

In today’s episode, we are literally learning about how and why we need to get our crap together. Your gut health impacts your immune system, how you digest food, your mental health, and ultimately your nutrition status. Getting this in order can change how your body takes in food and responds to exercise.

To learn more on the Empowered Eating Method check out my FREE workshop!

Cheers and happy 💩!

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How To Eat Mindfully (Even When Your Life is Chaotic And Rushed)!!

How To Eat Mindfully (Even When Your Life is Chaotic And Rushed)!!

Hot to eat mindfully in a fast-paced, often chaotic environment can be challenging. For me, I had forgotten how powerful it could be and lost the practice. After a trip on my own (without kids and away from emails) I was pleasantly reminded of the wonderful benefits of mindful eating. There are both mental and physiological benefits to eating mindfully and I want to help you (and me) return to this practice…  even WHEN our life is chaotic.

I spend more time refereeing at family dinners than I do tasting my food.

My attention is on my email (instead of my lunch) when I take my lunch “break”.

woman focusing on eating mindfully

Today’s episode includes 3 quick, easy tips that you can practice today to build your mindful eating skills. You can do them in the car, during your lunch “break” as you answer emails, or as you wrangle the kiddos at dinner time. Practice one or all three and I know you will feel the benefits and enjoy your food even more!

Eat Mindfully Tip #1

Check-in with your hunger level before you start eating.  This is one of the first steps we go through in the Empowered Eating Method. There are two things happening here. Number one, we have the opportunity to decide how much food our body physiologically needs based on that hunger level.  The other thing this is doing is that it pauses our brain and provides a prompt for us to get into our bodies and allow us to be present for a minute.

Eat Mindfully Tip #2

Chew your food to an applesauce consistency. How often do you swallow food before it’s chewed all the way? There are a few things happening when we do this. First and foremost, it slows us down so that our body and stomach can keep up with the food that we are taking in. Secondly, it is allowing the entire digestive process to take place.

Often, we think of digestion as something that only happens in our gut. Contrarily, digestion begins in our mouth. We have enzymes in our mouths that begin to break down carbohydrates. When we allow those enzymes to begin their enzymatic work we have already started that digestive process right so that when the food goes down or esophagus into our stomach, if in the form it needs to be for the rest of our body to take it from there.

Eat Mindfully Top #3

Pause halfway through the meal and smell your food. The food smell is such a huge component of the eating experience. Some studies show that smell accounts for up to 80% of taste. This explains why when we are sick and lose this layer of our senses, we tend to enjoy food less. Smelling your food halfway through the meal keeps you connected to the present moment so that you can remain mindful.

There’s also some biology happening here when we smell the food. It creates space for us to slow down and we trigger that olfactory process that connects to the brain and amplifies the eating experience. This allows our hormones to balance out the way they need to naturally

If you can try one or all three I know these tips will impact your eating experience.  I know for me it has been a game changer since I came back from my trip. I’ve noticed even in the middle of my chaotic, refereeing at family dinner I am able to practice these three things!

For more info on identifying your hunger and building your empowered eating skills, don’t forget to check out my signature program teaching the Empowered Eating Method.

Until next time…

Cheers and happy (mindful) eating!

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Swapping Her Eating Disorder For The Olympics. How Professional Runner Charlotte Prouse Found Her Voice, Overcame Her Eating Disorder, And Now Has Her Eyes On The Olympics, Paris 2024

Swapping Her Eating Disorder For The Olympics. How Professional Runner Charlotte Prouse Found Her Voice, Overcame Her Eating Disorder, And Now Has Her Eyes On The Olympics, Paris 2024

If you have ever struggled with food, you understand the level of hard it can be to make peace with food and your body.

Charlotte Prouse, 2-time NCAA Runner Up, 6-time All American, 3000M Steeplechase Western Hemisphere record holder, and professional runner knows this all too well.

I am so excited to have Charlotte, an amazing client, and incredible human, on the show to share her story of recovery, resiliency, and finding her voice in a high-pressure sport.

Funny Story: She hated me when we first met.

I was brought into her team to evaluate her clearance for sport participation because of her eating disorder.

Charlotte Prouse has battled anorexia during a crucial part of her life. While mentally she was not ok, physically she was winning. She is a 2-time NCAA Runner Up and 6-time All-American and is currently the Steeplechase Western Hemisphere record holder…

Those are some high expectations to keep up with.

Charlotte’s story is not short of obstacles (including literal AND physical hurdles— seriously she hops over these in her Steeplechase race). It is one that will leave you feeling inspired!

We wrapped up Eating Disorder Awareness Week last week and this is the perfect time to talk about recovery. If you have ever had an eating disorder or know someone who has, you are no stranger to the level of pain that comes with it.

One of the hardest parts about an eating disorder is that it often comes with shame and isolation. When our struggles are hidden they carry an even heavier burden. Our hope today is that Charlotte’s story inspires anyone out there who may be struggling.

You are not alone. There is hope. And recovery is possible.

Cheers, and happy eating,

from eating disorder to professional athlete

Here is an excerpt from one of Charlotte’s journal entries:


“Trusting that this whole time I have not been lost, but rather learning to re-direct. Letting go of old ways that kept leading me to the same door, tricking myself to think I found a new path only to end up at the same destination.

This year has been filled with the hardest hurdles, battles, training & hard work of my life. And yet it consisted of the lowest mileage/least amount of races & workouts and no existent long runs.

Instead, my first year as a professional runner has been filled with confronting the most challenging competitor I have ignored for the last 5 years….. My eating disorder.

Saying that out loud is both terrifying and freeing. For years I have been shamed and gossiped by many, and allowed it to continue to tear me apart. It feels freeing to take the power away from those who write about people struggling on LetsRun forum, team group chats, social media & the gossip circle by simple word of mouth.

Instead of placing ourselves in the person who is struggling with shoes, we isolate them. We shame them. We blame them. We throw what “we heard” about them back in their face, we believe all is done in malice & continue to tear others down in hopes we find ourselves higher up.

This is what brought me to finally write something like this, finally owning my own story instead of hiding in shame for all that has been “heard”. To take my story back.

So yes… I, Charlotte Prouse, have struggled with an eating disorder from the fall of 2016 to present. And as incredibly trying, destructive & exhausting as it is & has been I also firmly believe that if I did not have this/these experiences I would have missed out on essential lessons, tools, pieces of myself I found, people I found & things I have been taught to build myself into the person I am today, and who I hope to be.

In the fall of 2016, I returned to the NCAA as the U20 Western Hemisphere record holder in the 3000mSC after placing 6th at World Junior Championships that summer. I ran 9:44 and my “whole” world changed.

Through the fall of 2016 I struggled incredibly hard. It was horrible. I was honest with my coaches, doctors, friends, and those who I felt needed to know. I starved myself because I was exposed to believe that this was the way to be “successful, dedicated, talented, fit, and look like a contender to be a top NCAA distance runner.” And it worked… For a short moment.

Half of my sophomore cross country season I was the “fittest” I had ever been, crushing races & workouts. I won the UW invite running 19:30 for 6km, placed top 5 at the Wisco Nuttycomb, and thought I was going to be a top contender at the NCAA Champs at the end of the season.

Instead, I continued to deprive myself, ignore care from the team doctors, and allow myself to believe that continuing to race was the best thing to do for both myself & the team. I allowed myself to be convinced to choose racing over; the impact it had on teammates, friends, family, and myself….. And it showed, with an incredible 208th place at the NCAA meet in Terre Haute IN & my entire world at that time came crashing down.

Things quickly happened from here. I stayed in Seattle over the Christmas break so I could stay in the intensive PHP ED clinic from December and on. I dropped out of all classes but 1 that was once a week for an hour at UW through the winter until March.

I was incredibly sick at this time, worse than the fall. The exposure in treatment to other sides of my mental illness consumed me, pushed me further in the hole & cracked my entire being. I was a shell of a person. I was a zombie in life, in treatment, who just wanted to “check off the box” so I

could return to the team ASAP. I wanted to get out of there as soon as I could so no one in the running world would find out (which everyone found out anyways) if I listened to what boxes I was being told to check.

I was completely empty, both mentally & physically. I was incredibly depressed & dissociated from the world. I was for the first time in my life suicidal & actively acting on it. I wanted to leave, escape, give up and never face or open up ever again.

I suppressed any idea of not being “healed” because I had gone to treatment… I should be better!! Right?! That’s how it “works”, that’s what I was told would happen… wrong.

I let it eat me alive. I hurt people. I called for help in ways that hurt my friends, and people I loved and were completely out of character. I broke trust with people I love(d) and cared for.

So I left.

I left UW, the team, the state, the conference and went home. I went through about 2 months where I truly contemplated quitting competitive running. Staying at home and not running.

Being home reminded me of the version of myself I knew I could be when I allowed myself to be fueled & whole. Surrounded by past coaches & friends & old teammates that reminded me of the Charlotte they always have seen & loved.

So I transferred to UNM. I moved to a new place. A fresh start. A place I said would give me a sense of renewal/refresh & a second chance.

And it worked, for a moment. For some of my struggles. But the old wounds festered & new ones tore open.

The place, people, and team were all new. BUT I was still infected with old thoughts, beliefs, wiring, the trauma from the year prior, the ways of the “system” and the gossip about “Charlotte from UW” being thrown in my face.

Before even arriving at UNM, my fresh start…The gossip, the snapshot, the torn-out pages of a chapter from my book had already been read, Paraphrased, twisted, mixed around, and never once discussed With the main character… Me.

Although there are pages of my book and sentences or paragraphs that do hold truth…they Hold the unexplainable and inexcusable things that I have to live knowing that I have not only done but accept.

It still felt (feel) like I was living in the ultimate game of telephone. Where the creator/starter of the game is left on the sideline to just watch without questioning, Conversation, input, or even a moment of interjection.

Through 2017-2021, the remainder of my NCAA x UNM career I played the game of constant “Band-Aid fix” Like a craigslist plumber using tape to cover up the massive holes in the pipes of my own home. Ignoring the flooding basement. I covered up with distraction, delusion, dissociation, and destructive actions to help keep the disordered eating side of me thriving.

I denied myself help from anyone and acted as if there was no way people would ever suspect or think something still haunted my every thought. I faked it, acted like I was OK, and continued to perform on the NCAA stage then no one would suspect anything…I could try To dismiss The constant reminder Of The “Charlotte from UW.” I was wrong.

And I heard a lot of people acting that way. Again. I repeated the cycle. I repeated it through four years of my so-called second chance. I fulfilled the idea/forum written/game of telephone version of myself that the very niche elite running world both portrayed and saw me as. And it hurt.

It broke my heart over and over again. It frustrated me and the momentary glimpses of change in progress. It fueled the version of me that Proved me wrong. It confirmed the disordered version of myself I hated Being.

I gave the power to allow for an image to be created of meThat I knew to be false of my true character by playing that exact character for the majority Of my NCAA career. I pushed a lot of people away, and I hurt a lot of people. I only allow certain people to see the clearest, shame-filled, disordered and deepest parts of me.

I allowed myself to be hurt and to hurt others In past relationships. Where The snapshot of the disordered version of Charlotte overpowered any & all positive Experiences, Memories, and Moments. I allowed for my disorder to infect Almost all positive things in my life. It turned people I loved, it filled my relationships with a clouded And misinterpreted version of me. It held a version of Charlotte that was not truly who I was or wanted to be.

It gave the power For certain people to hold over me, to throw it in my face. To remind me of a version of myself that I was not. A version of me who was at her Sickest, most depressed & destroyed. It gave power to the idea that no matter how hard I recovered/grew/healed that I would always be reminded of that version of myself, that no matter what that was the black cloud people would remember and see first.

I like the quote “Finding yourself is not really how it works. You are not lost. Your true self is right there, buried under cultural conditioning, other people’s opinions, and in accurate conclusion you were told represents you, your beliefs, and all you see yourself as. Finding yourself is actually returning to yourself. It is unlearning, and excavation, remembering who you were before the world got its hands on you.”

-Charlotte Prouse

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Struggling To Workout? How To LOVE Exercise Through Biofeedback and A Mindset Makeover. Interview With Kim Payne, LMHC And Her Research Results!

Struggling To Workout? How To LOVE Exercise Through Biofeedback and A Mindset Makeover. Interview With Kim Payne, LMHC And Her Research Results!

When did exercise become something that we have to do?

When did it turn into a form of punishment or an obligation?

When did we lose the ability to just play?

I have two boys (one is six and one is eight) and most Saturdays I drag my family to the gym. My husband and I work out together while the kids go to kid care. What’s really fun is when we’re done with the workout and the kids get to run out on the gym floor.  They find anything they can in the gym to play on. They grab the rings and they start swinging! If the ropes are down, they try to shimmy up the ropes.

They can’t make it higher than an inch… but they sure do try. Everything about what they’re doing is uncoordinated and wonky and yet, they are having a blast. It is such a healthy reminder to me that at one point movement and exercise were PLAY! Once upon a time, it was an exploration of what my body was capable of. That is exactly what my boys are doing when they come out on the gym floor to run around.

(Now that I think about it, my boys pretty muck parkour through life.) Over time, we lose this ability to be curious when we move and it turns into an obligation. The gym isn’t something we enjoy, but rather another item on our to-do list (right next to laundry). We find our place in a judgment seat and criticize our exercise. It is never enough and we always need to do more.

women working out trying to find joy in exercise

I’m really excited to carry on this conversation about exercise. How can we return to play? How can we get out of the judgment zone and into a space of curiosity to explore?

Today, one of my good friends Kim Payne is here to discuss some of the research she has been doing on biofeedback and exercise. This is science in the making and I am so here for it! Kim Payne is a Licensed Mental Health Counselor (LMHC) and currently pursuing her doctorate at Adams State University. I love talking to this woman because she is passionate about helping others find joy in exercise. If you are interested in working with her directly, please reach out to her at

This one will leave you with some steps to take today to get moving… for FUN!

If you are new here, I am so glad you are here! I’m Jess, dietitian, wifey, boy mom, and total science and nutrition research junkie. I ask a lot of my body, I don’t have the option to mistreat it mentally or physically. I want to invite you to the Empowered Eating Club where we make values-based, faith-led health goals and create a partnership with food that pairs biofeedback (a fancy word for what your body says about the food you eat) and nutrition science.

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 grab my FREE WORKSHOP on how to become confident in your body without obsessing over food at Don’t forget to join me right here next Monday… where I can’t wait to fuel your awesome.

As for today, I am so glad you are here. I pray today’s tips help you say NO to the lies that are thrown your way, and YES to the awesome that you are. Grab your coffee, pop in your AirPods, and let’s grow together with today’s Empowered Eating Tip…

Cheers, and happy movement!

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How Much Chocolate Is Ok To Eat?

How Much Chocolate Is Ok To Eat?

We all love it. We all want it… but how much chocolate is OK to eat?

The experts say the recommended “dose” is approximately 1 to 2 ounces/day. Indulge in anything more than that, and you may be consuming too many calories.

I don’t buy that when I eat chocolate.

They also say: The most useful chocolate is bitter, it contains at least 60% cocoa. Cocoa beans are rich in dietary fiber and magnesium, therefore, it promotes the release of endorphins and serotonin, which are necessary to combat stress.

But white chocolate is my favorite.

In today’s episode, we are going to break down how to balance what the experts say, and what our heart wants! In true Empowered Eating form, we are going to unpack this question and leave you with an answer customized to you!

how much chocolate should you eat?

Answering this question can be broken down into two parts:

First, you must take inventory of where you are in your relationship with food. I like to break this down into 3 categories:

1. Diet culture-based eating: You will know you are here if there are lots of “should” and “shouldn’t”s and “cant’s” in your vocabulary. “I shouldn’t eat this chocolate. I should eat a salad instead. I can’t have that because…”

2. Intuitive eating: Here, we are in the permission space! There is no “can’t have” because you now realize you CAN!

3. Empowered Eating: This is where the pendulum starts to swing back a bit. You have said yes to chocolate as many times as your heart desired, but you are starting to feel your biofeedback and recognizing that you don’t love the way you feel physically and in your body when you eat all the chocolate.


The second step is to align your “OK” amount with your journey.

1. If you are in diet culture-based eating: I want to invite you to challenge yourself. Eat a whole candy bar. Buy yourself a bag of chocolate and share it with your friend. You are allowed to have some and nothing crazy can happen to your body in one day. The OK amount for you is one that allows you to eat chocolate. Period.

2. If you are in the intuitive eating space: Explore! There is no limit on your chocolate amount because that would be pushing you right back to where you were in your relationship with food. Instead, let’s figure out what kind you like!

What is your favorite chocolate? Go get it! The thinly challenge for you is to be mindful and present when you enjoy. Grab that chocolate, but sit down!  You are allowed to eat as much as you want to as long as you are present, mindful, and enjoying it. Report back on your favorite chocolate.

3. Empowered Eating: Here is where I want to stretch your mind. That precise quantity or limit to define what is the “right” amount of chocolate, doesn’t exist. The good news? You have the answer within you!

We already know your favorite flavor… so next time you eat it, ask yourself a few questions. When you eat chocolate, can you feel your blood sugar rise? What is that balance point between what tastes good and what starts to feel off? Let’s start pulling in your biofeedback to help you determine an appropriate amount for you!

Here is the thing- you won’t get this right the first time. You are going to have to try out different volumes at different times. Yes! I am saying you are going to have to be willing to get it wrong. It is not if, but when you do eat too much, you will grow so much by meeting yourself with grace instead of going back into shame mode.


For me… I eat white chocolate (yes the “bad” one). It is my favorite! I don’t have a set amount. After many many nights of white chocolate treats here is what I’ve found:

I prefer to always have a treat in the house. It reminds the old me that I am allowed to and can have dessert any time I want. It is always available. Therefore, a limit isn’t necessary because I can always have more tomorrow. In fact, a limit is dangerous to me. Because of this, most often one truffle hits the spot. (With the exception of during my PMS week!)

So how much chocolate is OK?

Sister… it all depends on you! The best part of Empowered Eating is that YOU get to decide!

Cheers, and happy eating!

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How To Fall In Love With Healthy Eating (AND Have Dessert Without A Side Of Guilt)!!

How To Fall In Love With Healthy Eating (AND Have Dessert Without A Side Of Guilt)!!

How To Fall In Love With Healthy Eating (AND Have Dessert Without A Side Of Guilt)!! Changing Food From An Emotional Crutch To Fuel

I want to want to eat a salad!

Also… how do I eat dessert or fries without the food police siren going off in my head?

Working through this is a journey requiring many steps along the way. Today, I’m getting you started on this journey with 2 steps you can take NOW in your Empowered Eating journey.

If there’s one thing I can promise you, it is this: Becoming an empowered eater is worth every effort you put into it.  We have to live and interact with food every day and throughout the day. We also live in our bodies for our lifetime. It is our vessel. Our earth suit. Therefore, even though we have a lot going on and we’re busy being pulled in many different directions, becoming an empowered eater is crucial to the core of who we are.

It impacts everything around us and how we interact with others. I want you guys to feel awesome in your own skin so you can share your inner awesome with those around you! Eating in balance allows you to feel more energy, and free up some of the headspaces that were once occupied by food rules.

How to fall in love with healthy eating

So how do we get there?

Step #1: Fall in love with healthy eating

One of the first steps to falling in love with healthy eating and learning how to have dessert without guilt is this: We must remove the shame that pops up around food. Food shaming has become something that is so prominent in our world.

It’s almost like we have attached a moral compass to specific foods. We literally have “good” and “bad” food lists! How many times in a day do you hear someone refer to the food they had as “bad” and then, consequently, they refer to themselves as “bad”?

When we remove food shaming, we can look at food more logically, and start to better understand how we interact with it when shame pops up. You’ll know it’s food shame when it makes you feel small or want to hide.

The key indicator that it’s shame (instead of guilt) is that guilt makes you feel like you did something wrong whereas she makes you feel like you are something wrong.

Step #2: Biofeedback

The second tip for you today involves good, old biofeedback! Instead of eating food based only on how it tastes… start to make decisions about what to eat based on how your body reacted to it the last time you ate it! And if you haven’t eaten it before… use this situation to listen and learn!

I don’t believe in diets and here is why: Diets allow rules and schedules to dictate what a person eats and there’s no connection with how the food actually feels in our bodies. This is an unsustainable way to eat because eventually, life will throw a curve ball. What happens then?

This is when folks fall off plan and go back to the all-or-nothing thinking around food. And I can’t blame them! They never learned how to eat based on what their body has to say.

This podcast is here to support you weekly, but it only scratches the surface. For more details on how you can become an empowered eater check out my FREE workshop: How To Feel Confident In Your Body Without Obsessing Over Food which dives into this in more detail!

Empowered Eating leads to empowered living. And I am so excited to help you get there.

Cheers, and happy eating!

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3 Secrets To Feeling Confident In Your Body (IMMEDIATELY!)

3 Secrets To Feeling Confident In Your Body (IMMEDIATELY!)

Do you struggle with feeling confident in your body? Welcome to the club! YOU ARE NOT ALONE! It’s estimated up to 90% of women out there feel uncomfortable in their body. If you’re among the 90%, you’re obviously in good company and this is exactly why we’re here having this conversation!

The fact is, we do live in our body and whether we like it or not, we will do ourselves a huge favor if we learn to get a bit more comfortable TODAY.

I have a FREE workshop for you guys on my website: How To Feel Confident In Your Body Without Obsessing Over Food.

feeling confident in your body

Today we are breaking down 3 Secrets to feeling more confident in your body, immediately!

#1) Check in on your social media use.

The research could not be more clearly showing that this is impacting and changing the way we view our bodies. Research has shown that as few as six seconds of scrolling can lower our body confidence. Just six seconds!!! I have felt this firsthand, have you? I’ve also seen it and the clients I work with. I had a gal come in one day at 1 o’clock. When we started talking she said she was having a really rough body image day, but she didn’t start the day this way. 

She said she started the day feeling really confident in her body. Then, all of a sudden after lunch, it’s like something just completely switch!  We looked at her day and started to backtrack. What was she doing? Who was she talking to? We get to the point right before lunch and she said she sat down and got on TikTok. So, I asked her if I could see her feed. When she pulled it out, we both gave a chuckle. Anybody would have been triggered by her feed!

It was full of fitness gurus in little to no clothing, diets, and images of women’s body parts (you know the photos that cut off their heads)! We very quickly connected the dots to show that her time on these platforms, especially when she is in autopilot mode, was a time she was set up to feel less than adequate. Once we are able to make that connection, we set some boundaries around social media. It was a game-changer for her, and I know it will be for you too!

#2 Buy clothes that fit!

I know I know you might be in a part of your journey where your body is changing. Maybe you’re pregnant, maybe your postpartum, maybe you have gained or lost weight or you have goals that are associated with changes. Here’s the thing, no matter where you are, that’s where you are today! And when we can get really honest about where we are, it is incredibly powerful because it shifts our mentality to living in the moment. And guess where all your power is… in the moment!

For example, if you are trying to get yourself to go to the gym one of the worst things you can do is have clothes that feel uncomfortable or don’t fit. You’re already walking into a place that is out of your comfort zone and if you combine that with physically uncomfortable clothing you’re setting yourself up to do double the mental work!

#3 Do some sort of resistance training and increase your protein!

As women, we need more protein and this becomes increasingly important as we age. Adequate protein intake allows us to replenish our amino acid pool within our body leading us to feel stronger. In addition to protein, research shows people who incorporate some sort of resistance or weightlifting feel better in their bodies. Sign me up for that! When I started weightlifting (after my first son was born) it was completely out of my comfort zone. But it was WORTH IT!

I cannot convey in words how empowering it has become to have heavy weights on my back and do a squat. Most of all, these feelings of empowerment really shined up when I went to Costco about six months later and I could lift the bag of 40-pound dog food! I felt so strong and so proud of myself! I know you will feel the same with this body bully lethal combo!

As we enter February, the season of love, my hope is that you can extend some of that love to your own self in your own body. And you can start with these three things! I want you to try these 3 secrets to success and watch how it completely changes how you talk to your body. I hope this blesses you today and in case no one told you today, you are awesome!


Cheers and happy eating!

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Everything You Need To Know About Protein Powder! Interview with Polar Joe CEO & Founder, Darcy Haggith.

Everything You Need To Know About Protein Powder! Interview with Polar Joe CEO & Founder, Darcy Haggith.

Is Protein Powder something I should supplement with?

How is it processed?

Does it actually work?

I had all these questions too! That is why I reached out to the expert. Today, I am bringing Darcy Higgins, CEO of Gruppo Nutrition and Polar Joe, to talk to us about the production, processing, and science behind protein powder.

Gruppo Nutrition is a sports drink company that targets athletes and more recently he launched Polar Joe to expand his fuel-forward philosophy beyond athletes.

I personally am a big fan of these products! I have a serving of Polar Joe most days! I asked him to come to the show today to unpack the details on how protein supplements are made, processed, and if they really are a healthy option.

Everything You Need To Know About Protein Powder! Interview with Polar Joe CEO & Founder, Darcy Haggith

When it comes to protein here is everything you need to know about protein powder:

1. Consuming doses of protein has advantages over having small amounts throughout the day.

Research shows that when people have a low amount of protein throughout the day, they don’t get the same benefits as they do when they have 20-30g doses 3-6 times per day.

2. You need more of it as you get older.

When you were 18, you could have 6g of protein and turn on the muscle repair process. As we age, we have a harder time turning triggering that process. As an adult, we need closer to 20-30g doses of protein to trigger muscle repair. Our total protein needs also go up as our body has a more difficult time building muscle.

3. Look for leucine.

Leucine is a specific amino acid that is known as the “trigger” protein. It is the one that gets into our muscles and says “Let’s start building!” Leucine can be found in dairy products, beef, chicken, eggs, nuts, and soybeans. It is very high in concentration in whey protein powders.

 Pro-tip: It tastes better with coffee.

Most of us need more protein than we can CONVENIENTLY eat within a day. This is exactly why I am a big fan of supplementing with protein. When choosing a protein powder, look for those that have little added ingredients. If you choose whey protein, choose one that is a “whey isolate” instead of a whey concentrate.

For my favorite whey protein powder check out Polar Joe and enter “fuelherawesome” at checkout for 15% off!

My personal favorite? Their Match Pro-TEA is where it is at! This combines some of the incredible benefits of matcha with protein powder.

I am literally drinking mine as I write this!

Are you loving becoming an Empowered Eater? 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 grab my FREE WORKSHOP: HOW TO BECOME CONFIDENT IN YOUR BODY WITHOUT OBSESSING OVER FOOD. You will get all the deets on the top 3 mistakes I see people make that prevents them from becoming an empowered eater. Stop what you are doing now! Watch it! So you can avoid making these mistakes.

Bottom line… it is time to drop the body and food hang-ups because you are way too awesome to carry them any longer. Plus as women doing all the things, we don’t have time to waste any energy! Can’t wait to see you in there! As for the show, I will see you right back here at Fuel Her Awesome next Monday!

Cheers friends, and happy eating!

Interview with Polar Joe CEO & Founder, Darcy Haggith

Is It Healthy Discipline or Black-And-White Thinking? How To Stay Out Of All-Or-Nothing Thinking Around Your Food and Fitness!

Is It Healthy Discipline or Black-And-White Thinking? How To Stay Out Of All-Or-Nothing Thinking Around Your Food and Fitness!

Is It Healthy Discipline or Black-And-White Thinking? How To Stay Out Of All-Or-Nothing Thinking Around Your Food and Fitness!

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!

I am so pumped to cover this topic because I wish someone would have sat down and talked this through with me years ago. It honestly took me years to navigate this and find a safe, empowering way to return to discipline without becoming obsessive or becoming engulfed in shame, or returning to rigidity.

I have noticed lately this has been a theme in many of my 1:1 topics of conversation with clients. It is a personal discussion and one that often requires outside prompting to work through. We live in our own stuff- we need someone who isn’t in our heads to ask us questions to get out of our heads and into the work. I would love to be that person for you. Details on working 1:1 with me can be found at

black-and-white thinking food fitness

Ok, let’s dive in!

According to research, thinking in binary terms can actually change the way we perceive the world, conditioning us to miss nuances.

In the Empowered Eating world- I see this pop up the most when someone is working to introduce intentional eating, or targeting eating, after years of dieting and possibly disordered eating.

If you are early on in your journey. Maybe you have only recently started your Empowered Eating journey there are steps you must go through first. You have to deconstruct some of the negative narrative. You have to identify your values and how they ignite your health goals. This is what we do in steps 1 and 2 in my signature e-course before we move into nutrition. When people skip these two steps and jump right into the nutrition actions like reducing sugar or eliminating gluten (ps I am not recommending that, I am just passing on what I hear y’all say) we set ourselves up for there to be a right way and a wrong way.

And then when we mess up – we get in stuck in a shame box.

We stay stuck.

When we are making changes to our diet and exercise will it be hard? Yes! Will it require commitment and discipline – you betcha!

Can you do it without getting caught up in black-or-white thinking – absolutely!

Here is how:

Discipline rooted in values creates resiliency.

We can do the hard thing because it means better things are on the way. Discipline rooted in shame or insecurity makes us anxious. We end up avoiding, procrastinating or repeating old patterns.

👉🏼 Rigidity operates with the currency of shame.

👉🏼 Discipline operates with a focus on curiosity and a goal of growth.

👉🏼 Rigidity is rooted in insecurity and comparison

👉🏼 Discipline is rooted in a desire to be better than yesterday’s version of you and to serve a greater purpose.

👉🏼 Rigidity doesn’t allow error, discipline learns with every step.


Here is your litmus test:

When things go awry, how will I react?


If you are trying a new workout routine that requires getting to the gym: When I don’t make it X amount of times how will I react?

Black or white thinking: I didn’t make it to the gym today and taking a walk isn’t worth it.

Discipline: I will look at what limited my ability to make it happen, and work my week differently next week. OR, I didn’t make it to the gym, but I could go for a quick walk this afternoon.


If you are trying to follow a fuel plan that keeps desserts for the weekends only: How will you react if you decide to have a cookie at the office?

Black and white thinking: Well now my diet is ruined! May as well stop for fast food on the way home!

Discipline: Well, that didn’t go as planned! That cookie was so good. What did my biofeedback say about that cookie and is it in alignment with my values and goals?


Bottom line: “discipline = freedom”. And as my favorite verse says in 2 Timothy— God didn’t give us a spirit of fear, but of power, love, and self-discipline.

Will we struggle? Yes!

Can we overcome this? Absolutely.

Leave space for some grace and you will no double stay out of black-or-white thinking and stick to discipline.


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 grab my FREE WORKSHOP on how to become confident in your body without obsessing over food at Don’t forget to join me right here next Monday… where I can’t wait to fuel your awesome.


Cheers my sweet friend, and happy eating!

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How Changing Her Mindset Transformed Her Health With Empowered Eating! Interview With Hannah Wood.

How Changing Her Mindset Transformed Her Health With Empowered Eating! Interview With Hannah Wood.

All her life she was told her body wasn’t good enough and that it needed to be fixed… 

…and because Hannah believed this for so long, she was never able to feel confident in her body or make health changes stick. 

As diets came and went with no lasting results, shame stacked upon shame and this perpetuated the thought that something was wrong with her body.

If you believe your body is inherently wrong, why would you be motivated to take care of it?

In today’s episode my long-time client and Next Level Nutrition student, Hannah Wood, is sharing her journey from body war to body peace and how this transformed her health. 

It hasn’t been easy for her. Especially in the culture we live in that tells us we must be thin to be healthy. Against it all, Hannah has found a better way.

She knows her body is worthy of respect.

She now feels inspired to take care of her body.

She now has found a way to integrate exercise and empowered eating skills that actually stick!

Hannah discovered how empowered eating creates values-based health goals so you don't have to fight with your body

Hannah discovered how empowered eating creates values-based health goals so you don’t have to fight with your body. How did she get here? Let me break it down for you in three Steps:

1. Create values-based health goals

To shift our outcome we have to shift our mindset. And to make a mindset sustainable it has to be tied to what you value most. The coolest part about Stef’s story is that she leaned into her values, hard! She restructured all her goals around what is most important to her instead of obsessing over weight loss.

The ironic part? When she approached food and exercise through this new perspective, she still lost weight. But it wasn’t from in an obsessive, unsustainable way… instead, it was done with patience and there was peace every step of her journey. For more support on setting up your values and creating values-based health goals check out Food Foundations (which is on SALE this week)!

2. Learn about biofeedback

Biofeedback is simply a fancy word for what your body says about food. Yes, we know what the headlines say and what your favorite Instagram influencer says. There are about a million videos on TicTok that outline what you should and shouldn’t eat… but what does your BODY SAY? The art of biofeedback is life-changing.

Learning to interpret what your body says about food and adjust your eating accordingly removes all guilt and shame from the equation. It is a step that must come BEFORE any fuel planning or nutrition changes. It is THE step that will make your fuel plan changes sustainable.

In Hannah’s story, it was the light bulb that turned on and forever changed her relationship with food. For more details on what it is and how to identify biofeedback, check out Food Foundations (which is on SALE this week)!

3. Gradually work on your customized Fuel Plan

Nutrition science is so cool. There is a reason I geek out about it. Although, if it wasn’t my full-time career I would be overwhelmed because there is so much out there!! This is why I find such joy in creating customized fuel plans. It is where my years of schooling and education meet your hard work, your story, your genetics, and your goals.

I know Hannah’s story will leave you feeling inspired. If it moves you to take that next step, Next Level Nutrition is accepting applications through TODAY! Next Level Nutrition is our LIVE Group Coaching Mastermind! Next Level Nutrition kicks off in a couple of days so snag your spot NOW! Check out all the details and snag your spot at

Cannot wait to see what you can do when you live empowered!

Cheers, and happy eating!

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