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If you are a woman over 40 and are looking for practical information on how to keep your body strong and functional in perimenopause, menopause, and post-menopause, this is the show for you! - Do you want to learn how to exercise in a way to increase muscle and lose fat so you look and feel great today while preparing your body for the decades ahead? - Do you want to start lifting weights? - Do you want to understand the hormonal changes that are going on in your body during menopause (estro ...
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Welcome to Wellness Rebranded podcast. You’re a woman in mid-life who’s tired of feeling drained, putting everyone else’s needs ahead of your own. You’re tired of battling food or your body, endlessly worrying about what you eat or the number on the scale. You’re done with the wellness fads, quick fixes, and extreme approaches that don’t ever work or last. You’d like tools to help you opt out of toxic diet culture… and shed the societal pressures that make you feel like nothing you do is eve ...
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Fuel Her Awesome- Food Freedom, Intuitive Eating, Empowered Eating, Overcoming Obsession With Weight Loss, Strength Training

Jessika Brown- Registered Dietitian, Empowered Eating Coach, Intuitive Eating Mentor, Boy Mom

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Hey Awesome! Yeah, you! I know... You’re ready to stop falling into an all-or-nothing mentality when it comes to food and finally put together a realistic plan on how to boost your energy and find food freedom! I’m Jess, and I am obsessed with all things nutrition, science and helping you navigate this information while maintaining a deep sense of peace and empowerment in your body. I am a registered dietitian who started out with an eating disorder and then fell in love with how God intrica ...
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For the Love of Longevity – What to Accept (and What Not to Give Up On) When It Comes to Nutrition & Body Changes ✨ Episode Highlights: Aging is inevitable, but how we age? That’s where we have some control. In this episode, my husband joins me to dive into what’s normal, what we can influence, and how to embrace longevity while staying strong, ene…
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Gray hairs with attitude, body image trolls, and the absurd pressure to look perfect—yeah, we’re going there today. In this episode, we were having a casual, off-line conversation about beauty, aging, and societal pressures when we thought — hey, this is too good not to share! Inspired by Nelly Furtado’s candid post on body neutrality, we dive into…
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This is a different kind of episode. I am sharing my frustrations about women who tell me that strength training is 'not their thing'. Strength training should be everyone's thing. There is no substitute. Yes, there are other forms of exercise, but none that build muscle & strength and confer the health benefits that weight training does. Plus thos…
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For the Love of Resilience – Empowering the Next Generation to Build Stronger Bodies & Minds In this episode, we dive into the reality of what the next generation is experiencing when it comes to body image. With social media, comparison culture, and ever-changing beauty standards, young people today are facing more pressure than ever. How is this …
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Welcome to a very special episode of Wellness Rebranded, sponsored by the Annapolis Symphony Orchestra! Today, we are honored to welcome José Luis Novo, Maestro of the Annapolis Symphony Orchestra, and Dr. Elizabeth Schmidt, board member and emergency medicine specialist. Together, we explore the profound impact music can have on our physical, ment…
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You’ve probably heard that your metabolism slows down as you age, and that's why you're gaining weight. But is that actually true? In this episode I break down the four key factors that make up your daily calorie burn - aka. your total daily energy expenditure (TDEE) - and how to tweak them to work in your favor. If you want to eat more without gai…
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Welcome to the For The LOVE Series! Welcome to the first episode of our special February series, For the Love of...! Today, we’re diving into sports nutrition—what fuels your body best, what myths need busting, and how to nourish yourself for peak performance. 💡 What We Cover in This Episode: ✔ The biggest misconceptions about sports nutrition ✔ Ho…
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In this episode of Wellness Rebranded, we’re throwing all caution to the wind and sharing the truth bombs you’ve been waiting for! We dive deep into the most underrated and overrated facts about our professions in wellness and health, and trust us—there are some real surprises you won’t want to miss! -We share something that deeply moves us. You mi…
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If you’re feeling a little "off track" after the holidays and wondering how to look and feel your best by summer, you’re not alone. In this episode of 40+ Fitness for Women, I share my strategy to get toned for summer and how you can do the same - without extreme diets or endless cardio. In this episode, I cover: My proven two-step strategy for ton…
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Episode Summary In this episode of The Fuel Your Awesome Show, we’re thrilled to dive into the world of pelvic floor health and its surprising connections to gut health. Dr. Desiree Cassell, PT, DPT, owner of The Balanced Momtality Women’s Health and Wellness, joins us to share her expert knowledge on balancing pelvic floor health, managing common …
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What happens when the "good girl" mindset we've grown up with stops serving us? Join us for a powerful conversation with Joohi, founder of Happii, as she shares her journey through depression, motherhood, and unlearning perfectionism to create a life filled with purpose, resilience, and connection. Joohi opens up about her struggles with anxiety, d…
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All workouts with weights are NOT created equal. The internet is filled with free workouts that feature combo exercises - and women are wild about them - BUT are they the best way to build muscle? Unfortunately not. In this episode of 40+ Fitness for Women podcast, I explain the difference between combo exercises and compound exercises - and why on…
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Can We Really Make America Healthy Again? Welcome back to the show! Today, we’re diving into a topic that’s as timely as it is complex: What would it take to truly “Make America Healthy Again”? Inspired by RFK's recent initiative, this conversation unpacks the rising public awareness of ultra-processed foods (UPFs), their impact on health, and how …
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Do you feel like intuitive eating isn’t working for you? Maybe you've tried listening to your body, but instead of finding peace, you've felt lost, frustrated, or stuck in old patterns. You’re not alone! Elizabeth Harris, registered dietitian and Certified Intuitive Eating Counselor, dives into why “just listen to your body” is oversimplified advic…
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Muscle isn’t just about looking toned—it’s the key to living stronger, healthier, and more confidently in midlife and beyond. In this episode of 40+ Fitness for Women, I share 10 surprising benefits of having more muscle and why it’s so important for women in perimenopause and menopause. Muscle plays a role in nearly every aspect of your health and…
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Get Your Crap Together! (Literally) Episode Summary: Have you ever wondered how your gut affects everything from your mood to your immune system? In this episode, we explore the fascinating connection between gut health and overall wellness. Backed by cutting-edge science and practical strategies, we'll teach you how to optimize your microbiome, bo…
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January brings a tidal wave of diet culture noise, but today Elizabeth is tackling one of the most common fears about intuitive eating: Does letting go of dieting mean you’re giving up or letting yourself go? Spoiler alert: Absolutely not! In this episode, Elizabeth breaks down this misconception and offers actionable insights on how intuitive eati…
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Weight training after 40 is one of the best things you can do for your health and well-being both in the short term and long term. If you haven't started yet, here are some compelling reasons to finally get going!! In this episode, I go over just some of the benefits of weight training (10 of them) Though lifting weights is beneficial to anyone at …
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Episode Overview Are you ready to ditch the cycle of all-or-nothing thinking? In this episode, we tackle the fine line between discipline and rigidity—two concepts that can make or break your goals. With a personal glimpse into my journey through disordered eating and fear of discipline, I’m joined by my husband, Patrick, whose approach to discipli…
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Episode Overview: Are you tired of dieting and ready for a new way to approach food and health? In this episode, we’re diving into why the old ways of thinking about weight loss no longer work and introducing the Empowered Eating Model™—a personalized, sustainable method to align your nutrition with your goals, values, and biofeedback. Resources Me…
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“We are better when we know better.” In this episode, Dr. Lisa Folden, a North Carolina Licensed Physical Therapist, NASM Certified Behavior Change Specialist, and Anti-Diet Health and Body Image Coach joins the podcast.. Dr. Folden shares her journey of embracing a weight-neutral, Health at Every Size approach and the importance of accessible heal…
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Are you tired of New Year's resolutions that don’t stick? In this episode, I’m sharing six realistic and sustainable New Year's resolutions that will help you improve your fitness, health, and overall well-being—without falling into the trap of quick-fix diets or juice cleanses. These resolutions are tailored to work with your body at this stage of…
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This episode was brought to you by Hearth Meals. Learn more here: https://www.hearthmeals.com/WELLNESS01/ The holidays are a time for celebration, reflection, and connection, and this episode is packed with stories, laughs, and heartwarming traditions! Join us as we share our cherished family rituals and quirky customs from around the world. We exp…
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In this episode of 40+ Fitness for Women, I’m answering questions submitted by my followers about training, equipment, and hormone replacement therapy. I answer these questions: How to get back into training after being sick? Do I use lifting straps, and when would I recommend them? How can weight training sessions be made less boring? Am I on horm…
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This episode was brought to you by Hearth Meals. Learn more here: https://www.hearthmeals.com/WELLNESS01/ Do the holidays leave you feeling more than just merry and bright? The holiday season often comes wrapped in a mix of emotions—from the joy of festive traditions to the feelings of seasonal stress and expectations. But here’s the thing: you don…
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After menopause, I noticed big changes in my body as my familiar fitness routines stopped working. The lessons I’ve learned — from studying menopause and midlife fitness, from my personal experiences, and from coaching a wide variety of women — have completely transformed my thinking. In this episode, I share six things I’ve changed my mind about: …
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This episode was brought to you by Hearth Meals. Learn more here: https://www.hearthmeals.com/WELLNESS01/ Tired of the same old January wellness reset cycle that leaves you feeling stuck and stressed? What if we told you the key to lasting change actually starts now—before the new year even begins? In this episode, we explore how to escape the Janu…
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The holiday season is here, and with it comes the parties, festive meals, and all those tempting treats! 🎄 But how do you enjoy the holidays without feeling like all your hard-earned fitness progress is going out the window? In this episode of 40+ Fitness for Women, I share: How to balance indulgence with consistency during the holidays Practical t…
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Welcome to December! The final countdown of 2024 has begun, and I’ll admit—I love this time of year! December offers the perfect invitation to reflect on the past year and reset for the year ahead. No matter what 2024 held for you, the new year offers an incredible opportunity to reinvent yourself. The holidays naturally bring a rhythm of rest and …
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Are the holidays feeling more like a to-do list marathon than a time for joy? This episode is giving you the permission to unplug from holiday hustle culture and just enjoy the season. Elizabeth, Tara, and Maria share personal stories, practical tips, and refreshing perspectives on how to create a season that’s meaningful, stress-free, and aligned …
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The holiday season is a time for connection, delicious meals, and celebration—but it can also bring unwanted or unwelcome food and body talk. In this episode, Elizabeth and Tara share actionable strategies for navigating toxic diet culture during holiday gatherings. From boundary setting to mindfulness tips, learn how to keep the focus on joy and n…
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Confused by the endless (and often conflicting) fitness advice for women in midlife? You’re not alone. In this episode I break down the mixed messages about fitness and health in midlife and give you a clear plan to feel strong, healthy, and confident. It’s time to cut through the noise and focus on what really works. In this episode, I: Review the…
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Welcome to the Fuel Her Awesome Podcast! I’m Jessika Brown, your host and dietitian here to help you navigate nutrition, wellness, and confidence with clarity and empowerment. Today’s episode is all about nutrition strategies for anti-aging and longevity—because while we can’t stop the clock, we can fuel our bodies to age with strength, vitality, a…
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"We are better when we know our boundaries." As we gear up for the holiday season, boundaries can make all the difference between stress and peace. In this episode, we welcome Lauren Massa to explore how setting boundaries can help us protect our emotional and mental well-being, especially during the holidays. Lauren is a licensed counselor and cli…
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If you’ve noticed your grip strength lagging as you increase your weights, you’re not alone. In this episode, I’m sharing three effective ways to build grip strength while continuing to progress your strength training - don't let a weak grip hold you back! You’ll learn: 3 strategies to increase grip strength without slowing your progress How poor g…
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Have you heard of the power of somatic healing? Join us as we dive deep into the world of somatic healing with licensed clinical social worker and yoga teacher, Ruth Milsten. Discover how to tap into the power of your body to overcome trauma, anxiety, and stress. In this episode, we share practical tips for regulating your nervous system, building …
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Heavy lifting with shorter sets is recommended for women in perimenopause and menopause, but jumping straight into that type of training can be risky. In this episode, I’m sharing the roadmap to safely build up to lifting heavy - so you can get stronger while avoiding injury. I’ll walk you through: How heavy lifting with shorter sets is recommended…
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Welcome back to Fuel Her Awesome! In this episode, we’re diving into a transformative tool for self-awareness and personal growth: the Enneagram. We’re joined by Beth McCord, a highly regarded Enneagram coach, speaker, and author who has spent over two decades helping people understand themselves and their relationships through the Enneagram lens. …
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It’s a milestone celebration at Wellness Rebranded! In this special 2-year anniversary episode, you asked and we’re answering! We took all your burning questions from our audience on food, fitness, and feelings and answering them live in this episode. From tips on boosting energy as a busy mom to tackling burnout, we dive into practical, honest ans…
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Getting back to weight training with a knee that was swollen, stiff, and too painful to bend isn’t easy, but it is possible! In this episode of 40+ Fitness for Women, I share my experience working around significant knee limitations and slowly building back strength and range of motion - without risking further damage. Tune in as I discuss: The ste…
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TW: Conversations about Child Loss In this heartfelt episode of Wellness Rebranded, we dive into the delicate topic of grieving the loss of a child. Our special guest, Marie Burgess, a licensed clinical professional counselor and grief therapist, shares insights on supporting parents through this profound grief journey. With years of experience hel…
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Balance isn’t just something you need for yoga—it’s a key component of staying safe, functional, and independent as we age. 🧘‍♀️ In this episode of 40+ Fitness for Women, I dive into why maintaining your balance is crucial and how you can improve it without adding extra hours to your week. Tune in as I share: Easy ways to incorporate balance exerci…
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Episode Summary: In today’s episode, we dive deep into the world of protein powders, uncovering the truths and myths behind one of the most popular supplements in fitness and wellness. With so many options on the market, how do you know what you're really getting? We explore key questions about protein product integrity, how money influences the qu…
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Can you reduce your sugar intake and still follow intuitive eating principles? In this episode Elizabeth answers this question. Spoiler alert: you absolutely can, but it comes with a few important caveats! We break down the difference between natural sugars and added sugars, discuss diet culture’s war on sugar, and share tips for incorporating gent…
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Have you been carefully sticking to a 1200-calorie per day diet during the week, only to reward yourself with a cheat day on the weekend? While this approach might seem like a good balance, it could actually be sabotaging your progress! In this episode of 40+ Fitness for Women, I break down why super low-calorie diets and cheat days aren’t as effec…
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How do you define work-life balance? In this episode, we dive into some of the most valuable career and work-life balance advice you didn’t know you needed! Have you ever wondered how to answer tough interview questions or how to assert yourself better at work? Today’s guest, Amy Thomas, a seasoned HR expert and founder of Horizon Business Services…
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Are popular group fitness classes like BodyPump, F45, and Orangetheory really helping you build and maintain muscle as you age? 🤔 In this episode of 40+ Fitness for Women, I’m diving into why these trendy workouts might not be the best choice for women in perimenopause and menopause who want to regain or maintain muscle. 💪 Tune in as I discuss: Why…
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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 li…
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The fitness industry is a hotbed for diet culture and harmful misinformation! From unrealistic body standards on social media to the hidden world of steroids and fad diets, we here at Wellness Rebranded are bringing light to the truth. In this episode, Tara, Elizabeth and Maria sit down with Michael Ulloa, a personal trainer who’s calling out the f…
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A lot has happened since I started my journey into strength training and fitness after menopause! 💪 In this special episode of *40+ Fitness for Women*, I’m catching up with you on where I am now, what’s changed, and how my fitness and lifestyle have evolved over the last few years. Plus, if you’re new to my show, you’ll get to know a bit more about…
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