Rise Health Coaching by Jana

Jana Renner

Welcome to Rise Health Coaching, the podcast dedicated to helping you create lasting health and wellness through holistic nutrition, mindful habits, and intentional lifestyle changes. Each episode dives into the connection between body, mind, and daily choices—empowering you with practical strategies for better energy, balance, and personal growth. Whether you’re looking to improve your nutrition, build sustainable habits, or elevate your overall well-being, this podcast is your guide to rising into your healthiest, most vibrant self. Tune in and start your journey to lasting health today! Website: https://www.risehealthcoachingbyjana.com/ Instagram: https://www.instagram.com/jana.r.renner/ Blog: https://janarrenner.substack.com/ Subscribe to Email List: https://linktr.ee/jana.r.renner 

  1. 4D AGO

    🎙️ Episode 44: 9 Life-Changing Weekly Habits

    🎙️ Episode 44: 9 Life-Changing Weekly Habits  Small habits. Repeated weekly. Massive long-term impact. This episode is your reminder that transformation doesn’t come from dramatic overhauls — it comes from what you consistently reset and recommit to each week. ✨ What You’ll Learn in This Episode 🔁 Why weekly resets are more powerful than waiting for “Monday”🧠 How habits compound over time (even the small ones)🥗 The foundational habits that support energy, strength, and focus📅 How to structure your week so success feels simple🌱 Why consistency will always outperform intensity📝 Journal Prompt If you committed to just 3 of these habits every single week for the next 3 months… who would you become? What feels small — but powerful — enough to start this week? 🔗 Resources & Links 📲 Instagram: @jana.r.renner 📰 Substack: Jana Renner 🖥️ Rise Health Coaching by Jana 🎧 Related Episodes: 🥗 Episode 39: Meal Prep Simplified 🗓️ Episode 10: Sunday Reset 🤍 If this episode supported you, share it with someone who needs the reminder. 🎧 Follow the show so you never miss a new episode. And remember: when it comes to change… ✨ Start small, stay consistent, and keep rising. ✨

    18 min

  2. FEB 16

    🎙️ Episode 43: The Empowered Fueling Mindset

    🎙️ 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. ✨

    13 min

  3. FEB 13

    🎙️ Episode 42: Diet Culture Isn't Real Health

    🎙️ 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 restrictionThe connection between chronic restriction and disordered eating patternsWhy nourishment — not control — supports long-term healthHow habit-based health creates stability and sustainabilityWhat 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. ✨

    13 min

  4. FEB 6

    🎙️ Episode 41: Self-Love As A Health Strategy

    🎙️ 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 ideaHow self-criticism disrupts habit consistencyThe connection between nervous system regulation and sustainable health habitsThe difference between body-checking and body-listeningHow small shifts in self-talk create long-term behavior changePractical ways to practice self-love in nutrition, movement, and recoveryWhy 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. ✨

    12 min

  5. FEB 2

    🎙️ Episode 40: What Supplements Actually Work

    ✨ What You’ll Learn Supplements don’t need to be complicated or trendy to be effective. In this episode, Jana breaks down how to use supplements as support — not a shortcut — and shares the ones she most commonly recommends for active men and women. You’ll learn what supplements actually do in the body, how to choose quality products, and how to simplify your approach so you’re not guessing or stacking things unnecessarily. 🕒 In This Episode Why supplements should support your foundation, not replace itThe supplements Jana recommends most often (and why): creatine, electrolytes, protein, magnesium, omega-3s, vitamin D, and ironWhat electrolytes actually do and common hydration mythsWhy protein is essential for both men and women, especially as we ageHow magnesium supports recovery, sleep, and stressWhy omega-3s matter for joints, brain health, and inflammationWhat to look for on supplement labels — and which marketing terms to ignoreA listener question: why water and protein before coffee can change your energy🔗 Connect & Resources Follow on Instagram for daily coaching tips, workouts, and habit-building support:  @jana.r.renner Sign up for the Weekly Rise Health Coaching Newsletter to get each week’s podcast episodes, anchor habits, and practical wellness tips delivered straight to your inbox. Join the Rise Health Coaching Podcast Facebook Group to ask questions, connect with other listeners, and keep the conversation going. Related episode: Episode 36: 5 Habits That Make a Big Impact And remember: when it comes to change…  ✨ Start small, stay consistent, and keep rising. ✨

    14 min

  6. JAN 29

    🎙️ Episode 39: Meal Prep Simplified

    ✨ What You’ll Learn in This Episode 🥗 Why meal prep doesn’t need to be all-or-nothing to be effective🧠 The mindset shift that makes healthy eating feel simpler🧩 How to prep components instead of full, rigid meals🔁 Why repeating meals actually improves consistency⚡ Easy 10-minute prep hacks to save time and energy🛒 What to eat when life gets busy so you don’t fall off track🕒 Episode Breakdown Intro: Why meal prep doesn’t need to be perfectWhy most people struggle with meal prepThe meal prep mindset shift (components > full meals)The Rise Health Coaching meal prep formula10-minute prep hacks that actually workPantry, freezer, and grab-and-go strategiesConsistency vs. perfection (coaching mindset)🔗 Resources & Links Follow Jana on Instagram: @jana.r.rennerSubscribe to the Rise Health Coaching Substack: janarrennerJoin the Rise Health Coaching Podcast Facebook GroupAnd remember: when it comes to change…  ✨ Start small, stay consistent, and keep rising. ✨

    22 min

  7. JAN 22

    🎙️ Episode 38: Discipline as Self-Respect: Building Habits From Identity, Not Motivation

    ✨ What You’ll Learn in This Episode • Why motivation is unreliable — and what actually creates lasting consistency  • How discipline can be an act of self-respect, not punishment  • What identity-based habits are and how to start building them  • How proof stacking and tiny wins reshape how you see yourself  • Why curiosity leads to progress faster than self-judgment  • This week’s Anchor Habit to support energy, focus, and follow-through 🕒 Episode Breakdown Motivation Fades. Identity Sticks. Why relying on motivation alone sets you up to start over — and how identity creates stability. Why Motivation Is Temporary How emotional energy fluctuates, real-life coaching examples, and why habits built on excitement eventually collapse. Identity-Based Habits Explained Shifting from “What should I do?” to “Who do I want to be?” Root identity vs. desired identity — and how habits bridge the gap. How to Build Identity-Based Habits • Proof stacking through small, repeatable actions • Celebrating tiny wins that reinforce self-trust • Why consistency always beats intensity 🌱 Anchor Habit of the Week Start your day with 20–30 grams of protein to support blood sugar, energy, cravings, and the identity of someone who fuels themselves well. Replacing Judgment With Curiosity Using awareness instead of shame to learn from hard days and refine your systems. 💬 Question of the Week How to start (and sustain) a journaling practice without pressure, perfection, or overwhelm. 📝 Journal Prompt Where in your life could you shift from judgment to curiosity this week — and what might you learn by asking “What made this hard today?” instead of criticizing yourself? 🔗 Resources & Links • Follow Jana on Instagram: @jana.r.renner • Join the Rise Health Coaching Newsletter  • Read the latest Substack Mindset Blog • Explore the Paid Journal Prompts for deeper identity & reflection work 🎧 Referenced Episode: Episode 8: How Discipline Builds Self-Confidence   And remember: when it comes to change…  ✨ Start small, stay consistent, and keep rising. ✨

    14 min

  8. JAN 16

    🎙️ Episode 37: The Habit You Struggle With Most (and What It Actually Means)

    ✨ What You’ll Learn in This Episode • Why your hardest habits are not failures — they’re feedback  • What your hydration, meals, sleep, and consistency struggles are really telling you  • How to design simple systems that support your real life  • Why motivation fades — and what actually keeps habits going  • This week’s Anchor Habit to stabilize your energy and cravings 🕊 Episode Breakdown Struggle Isn’t a Character Flaw — It’s a Systems Issue A gentle reframe that changes how you see your habits — and yourself. Hydration Struggles → Missing Support Systems Why forgetting water has nothing to do with discipline — and how to build hydration into your day naturally. Meal Prep Struggles → Overwhelm & Simplicity How simplifying your approach creates more consistency with less pressure. Sleep Struggles → Evening Boundaries The nighttime cues your nervous system needs to feel safe enough to rest. Consistency Struggles → Overcommitting Why doing less actually leads to more sustainable progress. 🌱 Anchor Habit of the Week Start your day with 20–30g of protein to stabilize blood sugar, mood, focus, and cravings. 💬 Question of the Week Why motivation fades — and the systems that keep habits alive when life gets busy. 📝 Journal Prompt Which habit feels hardest right now — and what might that struggle be asking you to simplify, support, or protect in this season? 🔗 Resources & Links ✨ Follow Jana on Instagram: @jana.r.renner ✨ Join the Rise Health Coaching Newsletter HERE ✨ Join the Rise Health Coaching Podcast Facebook Group HERE ✨ Listen to the previous episode: Episode 36— 5 Simple Habits That Make a Bigger Impact Than You Think And remember: when it comes to change…  ✨ Start small, stay consistent, and keep rising. ✨

    12 min
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Ratings & Reviews

5
out of 5
3 Ratings

About

Welcome to Rise Health Coaching, the podcast dedicated to helping you create lasting health and wellness through holistic nutrition, mindful habits, and intentional lifestyle changes. Each episode dives into the connection between body, mind, and daily choices—empowering you with practical strategies for better energy, balance, and personal growth. Whether you’re looking to improve your nutrition, build sustainable habits, or elevate your overall well-being, this podcast is your guide to rising into your healthiest, most vibrant self. Tune in and start your journey to lasting health today! Website: https://www.risehealthcoachingbyjana.com/ Instagram: https://www.instagram.com/jana.r.renner/ Blog: https://janarrenner.substack.com/ Subscribe to Email List: https://linktr.ee/jana.r.renner 

Information

  • Creator
    Jana Renner
  • Years Active
    2025 - 2026
  • Episodes
    44
  • Rating
    Clean
  • Copyright
    © 2026 Rise Health Coaching by Jana
  • Show Website
    Rise Health Coaching by Jana