🎙️ 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. ✨

🎙️ Episode 42: Diet Culture Isn’t Real Health

Diet culture is louder than ever — especially on social media — and it’s shaping how many people think about food, exercise, and their bodies without even realizing it. In this episode, we’re talking about why restriction is often mistaken for discipline, how under-fueling affects both physical and mental health, and what it really looks like to step away from diet culture and build sustainable habits instead.

Real health isn’t built through extremes — it’s built through nourishment, consistency, and trust.

✨ What You’ll Learn in This Episode

• Why diet culture messaging is so powerful (and harmful)
• How social media normalizes restriction
• The connection between chronic restriction and disordered eating patterns
• Why nourishment — not control — supports long-term health
• How habit-based health creates stability and sustainability
• What it looks like to support your body instead of fighting it

📝 Journal Prompt
Where might diet culture thinking still be influencing your choices around food, exercise, or your body — and what would it look like to replace that with support instead of restriction?

🔗 Resources & Links
Follow along on Instagram: @jana.r.renner

Subscribe to the weekly newsletter: janarrenner.substack.com

Learn more about coaching: Rise Health Coaching

Listen to the previous episode:
5 Habits That Make a Bigger Impact Than You Think

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

🎙️ Why Self-Love Is a Strategy (and the Way You Talk to Your Body Changes Everything)

February often brings conversations about love — but in this episode, we’re talking about self-love as a practical strategy for health and habit change.

Because real transformation doesn’t come from criticism or control — it comes from consistent care, supportive habits, and the way you speak to yourself along the journey.

This episode explores how self-respect shapes behavior, how your inner voice becomes your most powerful coach, and why compassion leads to consistency.

✨ What You’ll Learn in This Episode

• Why self-love is a behavior strategy, not just a mindset idea
• How self-criticism disrupts habit consistency
• The connection between nervous system regulation and sustainable health habits
• The difference between body-checking and body-listening
• How small shifts in self-talk create long-term behavior change
• Practical ways to practice self-love in nutrition, movement, and recovery
• Why journaling builds self-trust and consistency

🕒 Episode Breakdown

February Theme: Nourishing from self-respect instead of control
Self-Love & Regulation: Why supportive habits stick longer than forced ones
Inner Voice Coaching: The way you talk to your body shapes behavior
Body-Checking vs Body-Listening: Building trust with your body
Practical Self-Love Habits: Nourishment, rest, and consistency
Anchor Habit of the Week: Journaling for awareness and self-support

📝 Journal Prompt

What would the loving choice be for my body today?

Optional reflections:

• What does my body need right now?
• Where can I support myself instead of criticize myself?
• What is one small way I can care for myself today?

🔗 Resources & Links

Follow Jana for daily coaching insights:
Instagram: @jana.r.renner

Weekly newsletter + reflections:
Substack: janarrenner.substack.com

Guided journal prompts + habit-building resources:
Paid Substack Tier

Coaching inquiries:
Rise Health Coaching

Next Episode: Building Consistency Through Small Daily Habits

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