✨ What You’ll Learn in This Episode

• How to break free from all-or-nothing holiday thinking
• Mindset shifts that help you enjoy food without guilt
• Simple strategies to feel good in your body while still celebrating
• How to stop the “holiday spiral” before it starts
• The difference between eating with intention vs. restriction
• Real-life ways to balance joy, food, connection, and well-being this season

🕒 Episode Breakdown

• The myth that the holidays “ruin your progress”
Why it’s not the food—but the mindset—that derails people, and how to shift out of guilt and perfection so you can stay aligned without feeling restricted.

• Mindset shifts that change your holiday experience
Presence over perfection, listening to your body instead of the calendar, and focusing on how you want to feel rather than what you “should” eat.

• Practical strategies to enjoy food AND feel good
A full walk-through of balanced meals, the anchor plate method, hydration, navigating alcohol, building a pause before seconds, and choosing foods that are truly worth it.

• How to avoid the holiday spiral
What to do if you overeat, how to get back to alignment quickly, and why guilt keeps you stuck far more than food ever will.

• Anchoring into what actually matters during the holidays
Connection, joy, gratitude, and presence — plus questions to guide you toward aligned, self-respecting choices that support both your body and your life.

📝 Journal Prompt

How do I want to feel this holiday season — physically, mentally, and emotionally — and what choices support that feeling?

🔗 Resources & Links

• Instagram: @jana.r.renner
• Substack: Rise Health Coaching by Jana
• Website: risehealthcoachingbyjana.com

And if you're ready for personalized support through the holidays — whether it’s nutrition coaching, accountability, or building habits that stick — you can always reach out through IG or my website.

And remember:

When it comes to change… ✨ Start small, stay consistent, and keep rising. ✨