🎙️ Episode 43: The Empowered Fueling Mindset

Food shouldn’t feel confusing, restrictive, or stressful — and in this episode, we’re shifting the conversation around nutrition from control to support. Empowered fueling is about learning how to eat in a way that supports your energy, your workouts, your hormones, and your daily life.

Instead of asking “What should I cut out?” we’re asking “What does my body need?” — and that shift can change everything.

In this episode, we’re talking about how food actually works in the body, why balanced meals matter, and how small habits like adding protein at breakfast or taking a daily walk can create powerful change over time.

✨ What You’ll Learn in This Episode

• 🍳 Why empowered fueling is different from dieting
• 🧬 How protein supports metabolism, recovery, and satiety
• ⚡ Why carbohydrates are essential for energy and performance
• 🥑 The role healthy fats play in hormones and satisfaction
• 📉 How balanced meals stabilize blood sugar and reduce cravings
• 🏃‍♀️ How fueling affects strength training, running, and sports performance
• 🚶‍♀️ Why a 20-minute walk can improve insulin response, sleep, and energy
• 🧠 How identity-based fueling creates long-term consistency

📝 Journal Prompt

Where in my day could I fuel my body more intentionally instead of restrictively?

🔗 Resources & Links

Instagram: @jana.r.renner
Substack newsletter: janarrenner.substack.com
Rise Health Coaching: Coaching information link

Join the Rise Health Coaching Facebook Community

If this episode resonated with you, share it with a friend or someone who could use a healthier, more supportive approach to nutrition.

And remember: when it comes to change…
✨ Start small, stay consistent, and keep rising. ✨