You’re training hard. You’re trying to get stronger, run faster, improve your body composition—and maybe you’re also trying to eat as little as possible.

Those goals don’t always work well together.

In this episode, I’m talking about the difference between simply eating less and actually fueling the body you’re asking to perform.

We’re getting into protein, carbs, pre- and post-workout nutrition, fasted training, nighttime hunger, and some of the signs that you may not be eating enough to support your training.

I also share how my own approach to nutrition has changed as I’ve balanced strength training, running, endurance goals, body-composition goals, and real life.

In this episode:

• Why more training + less food isn't always the answer
• The role of protein in maintaining and building muscle
• Why active people shouldn't be afraid of carbohydrates
• When fasted training may—and may not—make sense
• Why nighttime hunger might have more to do with what you ate earlier in the day
• Signs that you may be under-fueling
• Fat loss vs. simply losing weight
• Why harder training days may require more fuel
• How nutrition, training, recovery, sleep, and stress all work together

Anchor Habit of the Week

Fuel one workout intentionally.

Choose one of your harder training sessions this week. Pay attention to what you eat beforehand, your hydration, and what you eat afterward. Then notice your energy, performance, hunger, and recovery.

Question of the Week

Am I eating to make my body smaller—or am I eating to help my body become stronger, healthier, and more capable?

You can have body-composition goals while still properly fueling your body. The goal is to make sure the way you're eating actually supports what you're asking your body to do.

Connect With Me

Instagram: @jana.r.renner

Rise Health Coaching:
https://risehealthcoachingbyjana.com/

Substack:
https://janarrenner.substack.com/

If you're training hard but aren't sure whether your nutrition actually supports your goals, Rise Health Coaching can help you build an approach that works with your training, lifestyle, and goals—not against them.

And if this episode made you think of someone who trains hard, lives on coffee, fears carbs, and wonders why they're exhausted—send it their way.

Start small, stay consistent, and keep rising.

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There’s still plenty of year left—but having time and actually using it are two very different things.

In this episode, we’re going back to the goals we set at the beginning of the year and getting honest about what happened. Which goals still matter? Which ones truly need to change? And which ones are we calling “not aligned anymore” when the truth is…we just haven’t done the work?

This isn’t about beating yourself up or trying to cram an entire year’s worth of progress into a few months. It’s about alignment AND accountability—deciding what still matters and making a real plan to finish strong.

We’ll walk through a complete goal review, including:

• How to honestly evaluate the goals you started the year with
• The difference between changing circumstances and changing effort
• Why your calendar, habits, and choices reveal your real priorities
• How to tell the difference between alignment and avoidance
• Using Commit, Adjust, or Release to evaluate each goal
• Choosing your three priorities for the rest of the year
• Reverse-engineering those priorities into monthly and weekly actions
• Identifying what needs to STOP—not just what you need to start
• Creating a simple weekly scorecard to measure execution
• Deciding who you want to be when you wake up on January 1

One question to take with you:

Did the goal stop being aligned—or did it just get hard?

There is still time to make meaningful progress. But time isn't progress. Time is opportunity—and you have to do something with it.

Your Action Step

Set aside an hour this week. Grab your original goals, your calendar, your planner, and a good coffee.

Review what you wanted, what actually happened, and why. Then decide what you're going to commit to, adjust, or release.

Finally, choose the three things that matter most for the rest of this year and put the actions required to reach them on your calendar.

Don't spend the final part of this year waiting for the next one.

Connect With Me

Follow me on Instagram: @jana.r.renner

Learn more about 1:1 nutrition and health coaching: Rise Health Coaching by Jana

Subscribe to my Substack: Jana Renner

And if this episode made you think of someone who's already saying, “I'll start in January,” send it their way.

Start small, stay consistent, and keep rising.

Send us Fan Mail

My non-negotiables at 48 look a lot different than they did in my 30s and early 40s.

I still want to be strong, chase goals, build businesses, travel, and challenge myself. But I’ve loosened my grip on perfection, constant productivity, and feeling like I have to prove myself.

And I’ve become much more committed to the things that actually support the life I want to live.

In this personal episode, I’m talking about how my priorities have changed around fitness, food, recovery, work, family, ambition, and my relationship with my body.

And the realization that ties all of it together:

I’m in the business of me.

Taking care of myself isn’t the reward I get after taking care of everyone else. It’s part of my responsibility.

IN THIS EPISODE:

• Fitness for capability and longevity
• Eating intentionally instead of perfectly
• Why recovery matters more now
• Ambition without constant urgency
• Family, time, and being present
• Treating my body like a teammate, not a project
• Why I’m finally making myself a non-negotiable

QUESTION OF THE WEEK

If I stopped trying to prove anything to anyone, what would I make non-negotiable in my life right now?

Loosen your grip on what no longer matters. Double down on what does.

CONNECT WITH ME

🌐 Coaching: risehealthcoachingbyjana.com
📱 Instagram: @jana.r.renner
✍️ Substack: janarrenner
🎙️ Rise Health Coaching Podcast

Interested in one-on-one coaching? Visit my website or send me a message on Instagram.

Start small, stay consistent, and keep rising.

Send us Fan Mail