✨ 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 it
• The supplements Jana recommends most often (and why): creatine, electrolytes, protein, magnesium, omega-3s, vitamin D, and iron
• What electrolytes actually do and common hydration myths
• Why protein is essential for both men and women, especially as we age
• How magnesium supports recovery, sleep, and stress
• Why omega-3s matter for joints, brain health, and inflammation
• What to look for on supplement labels — and which marketing terms to ignore
• A 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. ✨

✨ 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 perfect
• Why most people struggle with meal prep
• The meal prep mindset shift (components > full meals)
• The Rise Health Coaching meal prep formula
• 10-minute prep hacks that actually work
• Pantry, freezer, and grab-and-go strategies
• Consistency vs. perfection (coaching mindset)

🔗 Resources & Links

• Follow Jana on Instagram: @jana.r.renner
• Subscribe to the Rise Health Coaching Substack: janarrenner
• Join the Rise Health Coaching Podcast Facebook Group

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

✨ 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. ✨

✨ 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. ✨

✨ What You’ll Learn in This Episode

• Why simple habits create more lasting change than fancy strategies
• How sleep, hydration, and walking quietly transform your energy and metabolism
• The power of starting your day with protein
• Why five intentional morning minutes can reset your entire day
• This week’s Anchor Habit to help you build real consistency

📝 Episode Breakdown

In today’s episode, Jana breaks down the five foundational habits that create the biggest impact on your energy, fat loss, performance, and mindset — without extremes, overwhelm, or all-or-nothing thinking.

You’ll learn why:

• Sleep directly affects cravings, recovery, and stress hormones
• Hydration influences digestion, focus, and workout performance
• Walking is one of the most underrated metabolism boosters
• Protein first at breakfast stabilizes blood sugar and supports muscle
• Simple morning intentionality practices set the tone for your entire day

🧭 Weekly Anchor Habit

Protein First at Breakfast

Your focus this week is to start every morning with 20–30g of protein before reaching for snacks or coffee-only mornings.

Simple ideas:
• Greek yogurt + berries
• Eggs + toast
• Protein smoothies
• Cottage cheese + fruit

Consistency over perfection — this one habit alone can transform your energy, cravings, and progress.

🔗 Resources & Links

✨ Join the Rise Health Coaching Newsletter
Get weekly content links, anchor habits, simple wellness tips, and updates:
➡️ https://janarrenner.substack.com

✨ Join the Rise Health Coaching Podcast Facebook Community
Connect, ask questions, and share your wins:
➡️ https://www.facebook.com/groups/risehealthcoachingpodcast

✨ Read the full blog + access this week’s paid journal prompt + breakfast formulas
➡️ https://janarrenner.substack.com

Follow Jana on Instagram:
➡️ https://instagram.com/jana.r.renner

And remember:
✨ Start small, stay consistent, and keep rising. ✨

✨ What You’ll Learn in This Episode

• Why motivation is emotional — and why routine is what actually carries you through real life
• The simple 3-part routine formula that makes habits stick
• How to choose an anchor habit that rebuilds self-trust
• Why your nervous system craves gentle structure
• How to stay consistent on hard, low-energy, or overwhelming days
• How to simplify your habits so they finally feel doable

🕒 Episode Breakdown

• How I built my routine while training for my first ultra trail race
• Why motivation fades (and why that’s normal)
• Emotional waves, stress, and busy seasons
• Why your nervous system needs routine
• The 3-Part Routine Formula
• Removing barriers + making habits easier
• Hard days, bare minimum habits & the 2-minute rule
• Gentle consistency & reset mindset

📝 Journal Prompt

Where in your life are you still waiting to feel motivated — and what small anchor habit could you start instead?

🔗 Resources & Links

🎧 Related Episodes to Start With
• The Fresh Start Effect — How to use new-season motivation without burning out
👉 https://substack.com/home/post/p-183663865
• Progress Over Perfection — Why consistency beats intensity
👉 https://janarrenner.substack.com/p/episode-8-how-discipline-builds-self-218
• Coaching with a Purpose with Matt Silva — Purposeful Fitness
👉 https://janarrenner.substack.com/p/episode-12-coaching-with-a-purpose

📓 Follow Jana on Substack (Daily Notes + Weekly Prompts)
https://janarenner.substack.com
📲 Follow on Instagram
https://instagram.com/jana.r.enner

💻 Join the Rise Health Coaching Facebook Group https://www.facebook.com/groups/1505359880518662

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

✨ What You’ll Learn in This Episode

• Why January motivation feels so powerful — and why it can disappear so fast
• The psychology behind “fresh starts” and clean-slate thinking
• The most common mistakes that lead to burnout and all-or-nothing habits
• How to choose anchor habits that actually move the needle
• Simple reset rituals that build consistency without overwhelm
• Why imperfect progress always beats perfect plans

🕒 Episode Breakdown

• Intro: January motivation, pressure, and the all-or-nothing trap
• The Fresh Start Effect: Why clean slates feel so energizing
• Where People Go Wrong: Overcommitting, perfectionism, and relying on motivation
• Using Momentum Wisely: Choosing anchor habits that support real change
• Simple Reset Tools: 5-minute morning routines, environment resets, and nutrition anchors
• Progress > Perfection: Why consistency matters more than intensity
• Closing: Substack journal prompt + coaching waitlist

📝 Journal Prompt

What are 1–3 small, realistic habits you could commit to this season that would support your energy, nutrition, and consistency — even on imperfect days?

🔗 Resources & Links

• 📬 Substack Blog + Weekly Journal Prompts: janarrenner.substack.com
• 📲 Follow on Instagram: @jana.r.renner
• 🌿 Coaching Inquiry: risehealthcoachingbyjana.com
• 🎧 Last Episode: Audit Your Year

And remember:
✨ Start small, stay consistent, and keep rising. ✨

(And What is Means for 2026)

✨ What You’ll Learn in This Episode

• 🧾 How to do a simple “year-end audit” using your calendar, bank statements, and camera roll
• 🧠 Why reflection gives you data (not shame) — and helps you set better goals
• ✅ How to sort what was worth it vs what was a drain on your time, money, or energy
• 📸 Why your camera roll can reveal emotional “ROI” you won’t see on a spreadsheet
• 🗓️ How this practice helps you build a more aligned plan for the new year
• 🚫 The power of realizing: if you’re the problem, you can also be the solution

🕒 Episode Breakdown with timestamps

• 00:00–02:00 Why you shouldn’t start a new year (or new goal) without reviewing the last one
• 02:00–03:30 Where the practice comes from (John Maxwell) + how you adapted it
• 03:30–05:10 What you need: quiet time, calendar, statements, camera roll, notebook, goals list
• 05:10–08:10 The core exercise: “Worth it” vs “Waste of time/money/energy” (without shame)
• 08:10–10:10 How to review chronologically using photos + calendar + finances together
• 10:10–12:10 The humbling truth: feeling busy doesn’t always mean you were aligned
• 12:10–13:50 Why your camera roll matters (emotional insight + priorities you actually value)
• 13:50–15:10 What to look for in finances (late fees, convenience costs, patterns) + course-correcting
• 15:10–16:40 Finish the audit → extract wins, lessons, and questions + find resources
• 16:40–17:30 What’s coming next: 2 episodes/week + Facebook group + planning for 2026

📝 Journal Prompt

If your calendar, bank statements, and camera roll were the “truth” about your priorities this year… what do they say — and what do you want them to say next year?

(Extra prompts if you want to add them below the paywall or as a bonus:)

• What was most worth it this year — and why?
• What drained you the most — and what boundary would protect you next year?
• What is one “small shift” that would change your next 12 months?

🔗 Resources & Links

• 📚 Mentioned: The 15 Invaluable Laws of Growth — John C. Maxwell
• 💛 Work with Jana / Coaching: risehealthcoachingbyjana.com
• 📩 Substack: janarrenner.substack.com
• 📲 Instagram: @jana.r.renner
• ⭐️ If this episode helped you: share it with a friend, subscribe, and leave a review!

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