Fit Fueled Free: Recent Episodes
Jenna & Danielle
Meet Jenna and Danielle, a certified personal trainer and registered dietitian continuing the fight to break down the rules of diet culture and the fitness industry. We welcome you to join us on this journey, because happiness doesn't come from a low-cal, high-intensity life.
Jenna and Dani share their gratitudes, growth and goodbyes with the final episode of season three and two beautiful years of the podcast.
This week, Dani and Jenna talk about the newest diet - Intuitive Fasting. After purchasing the cheapest possible version of the text, Dani goes on some rant and provides arguments to combat the powerful combination of pseudo-science and fat-phobia at work.
On today's episode, in honor of National Eating Disorder Awareness Week, Jenna and Dani talk about eating disorder statistics, why it's difficult to talk about eating disorders, review statements about food and bodies that are helpful to avoid , where to get help for an eating disorder/disordered eating and much more.
Links from episode:
Eating Disorder Resources /
The Feel Good Dietitian
In today's light-hearted, get-to-know-you episode, Jenna, CPT and Dani, RD ask each other thought-provoking and fun questions to let new and long-time listeners get to know them better. They also discuss why they're in the careers as they are and why Fit Fueled Free matters to them.
In this week's episode, Dani and Jenna debunk four fitness and nutrition myths to shed some light on how: bloating doesn't mean you've eaten something unhealthy, sweating more does not make a better workout, having fat/being fat does not make you unhealthy and more calories burned does not mean a workout was more effective.
Health At Every Size Article
In today’s episode, Jenna and Dani talk about the benefits of no longer subscribing to diet culture, being accepting of body changes, learning to trust yourself that you can eat enough to fuel your body, joyful movement rather than forced calorie burn and much more.
In part ten of a ten (whoo!) part mini-series, Jenna and Dani break down the tenth principle of Intuitive Eating - Honoring Your Health With Gentle Nutrition, redefining moderation, why balanced eating is so much easier than we make it out to be, things that influence our health more than nutrition and more.
Click this link for some amazing research and resources straight from the authors of Intuitive Eating, Elyse Resch and Evelyn Tribole.
Additionally links references in this episode: Orthorexia // ACES Quiz
In part nine of a ten part mini-series, Jenna and Dani break down the ninth principle of Intuitive Eating - Movement, Feel the Difference, how our culture disconnects us from moving our bodies in a way that feels good, benefits of exercise outside of changing physical appearance, how to shift the focus to joyful movement, letting go of numbers and much more.
Click this link for some amazing research and resources straight from the authors of Intuitive Eating, Elyse Resch and Evelyn Tribole.
And if you haven't already, head to Jenna's website to subscribe to her workout app Level Epp Fit!
In part eight of a ten part mini-series, Jenna and Dani break down the eighth principle of Intuitive Eating - Respect Your Body, the importance of a HAES approach, body neutrality, stopping the comparison game and much more.
Click this link for some amazing research and resources straight from the authors of Intuitive Eating, Elyse Resch and Evelyn Tribole.
Happy 2021! Jenna and Dani are back with part seven of a ten part mini-series to break down the seventh principle of Intuitive Eating - Cope With Your Emotions With Kindness, ways that eating emotionally can be normal and also stigmatized, ways to tune into what your body may be needing in the moment if it's not food, boredom eating and always giving permission to eat.
Click this link for some amazing research and resources straight from the authors of Intuitive Eating, Elyse Resch and Evelyn Tribole.
In part six of a ten part mini-series, Jenna and Dani break down the sixth principle of Intuitive Eating - Feel Your Fullness, recognizing comfortable satiety, the ways that diet-culture unfairly demonizes fullness, foods that provide nourishment rather than "fake fullness", and bringing awareness to the eating experience.
Click this link for research and resources straight from the authors of Intuitive Eating, Elyse Resch and Evelyn Tribole.
In part five of a ten part mini-series, Jenna and Dani break down the fifth principle of Intuitive Eating - Discover the Satisfaction Factor, practicing mindful eating, considering how food affects our senses, how to figure out which foods you actually enjoy eating and ways our lifestyle/culture can easily get in the way of food satisfaction.
Click this link for research and resources straight from the authors of Intuitive Eating, Elyse Resch and Evelyn Tribole.
In part four of a ten part mini-series, Dani and Jenna break down the fourth principle of Intuitive Eating - Challenge the Food Police, food rules that diet culture enforces, how to challenge these rules while we flip the script to useful and positive self-talk, and having compassion for yourself through this process.
Click this link for research and resources straight from the authors of Intuitive Eating, Elyse Resch and Evelyn Tribole.
In part three of a ten part mini-series, Dani and Jenna break down the third principle of Intuitive Eating - Make Peace With Food, why it's important not to have "off limit" foods and some tangible tips to work towards legalizing all foods.
Click this link for research and resources straight from the authors of Intuitive Eating, Elyse Resch and Evelyn Tribole.
In part two of a ten part mini-series, Danielle and Jenna break down the second principle of Intuitive Eating - Honor Your Hunger, how that gets messy in our diet culture and some action steps to take to start reconnecting with your hunger cues.
Click this link for research and resources straight from the authors of Intuitive Eating, Elyse Resch and Evelyn Tribole.
In part one of a ten part mini-series, Danielle and Jenna break down the first principle of Intuitive Eating - Reject the Diet Mentality and discuss why it's necessary to give up dieting to fully heal your relationship with food.
Click this link for research and resources straight from the authors of Intuitive Eating, Elyse Resch and Evelyn Tribole.
In today's episode, Jenna and Dani talk about how to reintroduce physical activity in a healthy way after an eating disorder/disordered relationship with food or exercise, including red flags, common challenges for people in all body sizes and ways to overcome them + the importance of joyful movement.
This episode is not intended to replace treatment or individualized medical, mental health or exercise advice. If you or a loved one are struggling with an eating disorder, please go to https://www.nationaleatingdisorders.org/help-support/contact-helpline for resources.
In today's episode, Dani and Jenna answer a frequently received question: how do I navigate nutrition after an eating disorder? They discuss the definitions of recovery, misconceptions around recovered bodies, practical nutrition tips based in intuitive eating, common challenges and ways to overcome them. This episode is not intended to replace treatment or individualized medical, mental health or nutrition advice. If you or a loved one are struggling with an eating disorder, please go to https://www.nationaleatingdisorders.org/help-support/contact-helpline for resources.
Today's episode is a light-hearted, get-to-know-you episode for anyone newer to the Fit Fueled Free fam or who wants to get to know Jenna and Dani better. They each ask each other 10 thought-provoking and silly questions. Don't worry, diet culture is still discussed.
In the second half of this two-part episode on alcohol, Jenna and Danielle discuss the ways that alcohol shows up and perpetuates diet culture, alcohol and athletic performance, finding confidence without drinking and what actually is considered a serving of alcohol. * This episode is not covering or giving guidance for alcohol addiction. If you or someone you love is struggling with alcohol addiction this site has helpful guidance on next steps to take https://www.alcohol.org/treatment/hotline/ *
In the first half of this two-part episode on alcohol, Dani and Jenna dive into Dani's story about her negative relationship with alcohol that lead her to give up drinking for a year to learn who she was without it, what that experience has looked like and her plan to reestablish healthy behaviors once alcohol is reintroduced. * This episode is not covering or giving guidance for alcohol addiction. If you or someone you love is struggling with alcohol addiction this site has helpful guidance on next steps to take https://www.alcohol.org/treatment/hotline/ *
In today's episode, Jenna and Dani kick off season three with coffee. What to look out for when drinking coffee while healing from an eating disorder or relationship with food, the health benefits, it's role as an ergogenic aid, affects on hormones and how to work through diet-culture messaging around creamers.
In the season two finale, Jenna and Dani have an amazing interview with Britt Bailey, a Registered Dietitian, discussing her recovery from eating disorders and finding a healthier relationship with food, fitness and her body after a pivotal point in her life where she realized she is worthy, why she became a Registered Dietitian and her stance on how to navigate nutrition in our diet culture.
In this week's episode, Dani and Jenna have the honor of interviewing Certified Yoga Instructor, Amani Holloman. Amani shares her journey with yoga and it's importance in mental health, how to come back to your body rather than hyper-focusing on looking perfect with posing, what yoga culture is like and the work she's doing to make it more inclusive as well as accepting your body and it's non-permanence to find peace.
In today's episode, Jenna and Danielle review the documentary, That Sugar Film, discuss how easily documentaries on health, nutrition and/or fitness create fear rather than educate people to help them make health-promoting changes and why it's harmful to portray a certain food group as "bad" and only discuss weight gain as being a negative thing.
In today's episode, Jenna and Dani discuss actionable steps they have learned and are taking to be anti-racist, their reflections from #amplifymelanatedvoices and start the conversation on how white supremacy and diet culture are intertwined. Resources mentioned: Anti-Racism Daily https://www.antiracismdaily.com/ // Fearing the Black Body: The Racial Origins of Fat Phobia by Sabrina Strings // Uncomfortable Conversations with a Black Man https://uncomfortableconvos.com/
In this week's episode, Dani and Jenna talk about how to keep nutrition and exercise exciting when you're focusing on listening to your body rather than following a diet or 30 day plan and balancing societal expectations around confidence, priorities and believing in yourself.
In this week's episode Jenna and Dani discuss an experiment Brené Brown used to point out how we can feel invisible in a society that encourages an unrealistic thin ideal, ways that the fashion industry causes so much frustrating with trying on clothes and an update on quarantine eats.
In the third installment of quarantine chats, Jenna and Dani talk about the exhaustion from the collective trauma of COVID-19, how having to connect solely over video-chat impacts us as well as some recipes, self care and how they're passing the time.
Articles: Why are we so tired? // Why zoom is terrible .
In this week's episode, Jenna and Dani share their definition of diet culture, discuss the way it presents itself in how we view and incorporate fitness and nutrition as well as offer ways to combat the standards and find what works for your life.
Resources:
https://nutritionj.biomedcentral.com/articles/10.1186/1475-2891-10-9 //
https://christyharrison.com/foodpsych/7/why-health-at-every-size-and-weight-management-cant-coexist-with-deb-burgard
In this week's episode, Jenna and Dani do another round of quarantine chats discussing what they've been doing to pass the times, recipes they've tried, healing relationship with exercise and how to not let other peoples' instagram stories/pages dictate what you do during this time.
In this week's episode, Dani and Jenna talk with registered dietitian, Molly Bremer. We discuss her journey of becoming a dietitian when she felt she may not fully belong and how she found her comfortable place in the intuitive eating and HAES (Health at Every Size) world. She shares her heart and passion for her work as we have a candid conversation about navigating the world while trying to break down the walls of diet culture. Ways to contact Molly: @taco_bout_nutrition on Insta & mollybremerrd@gmail.com!
In today's episode Jenna and Dani have the pleasure of interviewing Emma Manis, founder and CEO of Evolve, a women's wear line that believes beauty has no limits. We talk about her recovery journey, why it's important to work through trauma and how she's impacting the lives of women with her company and up-and-coming foundation to help reduce the cost of eating disorder treatment for those who can't afford it. Find her on insta: @emma.manis!
In this week's episode, Jenna and Dani talk about their current routines, all the delicious food they've been making and grocery shopping adventures plus some positive things going on in the world right now.
In episode 38, Dani and Jenna talk about how much fear diet culture is adding to this pandemic and offer ways to help you sort through how movement, nutrition and self-care can best serve you during the chaos.
This week Jenna and Danielle sit down for a super honest and uplifting conversation with Registered Dietitian, Alex Jatzke on being treated differently with food regarding body size, how seemingly "perfect" women want to change their bodies and some of the most helpful tips for anyone struggling with infertility.
Jenna and Danielle discuss their favorite Netflix, Hulu and Amazon Prime in case you need something new to watch during this period of social distancing.
In the second part of this two-part episode, Danielle and Jenna cover how to reconnect with hunger cues as a guide to know how much to eat rather than focusing on recommended serving or portion sizes, that you don't have to be dripping sweat to have worked out hard enough and why you don't have to go all out every time you workout + ways to focus on performance improvement indicators.
In this two-part episode, Jenna and Danielle are covering some more common fitness and nutrition myths - why we can't spot reduce or eat certain foods to burn body fat, why cardio does not build muscle and how much water is enough water.
In this episode, Jenna and Danielle review a study on the State of Healthy Eating in America and some common beliefs about what it means to be "healthy" as well as sharing tips and tricks for how to build a balanced week of meals and workout on a budget.
Links from this episode: Dirty Dozen and Clean Fifteen // State of Healthy Eating in American Study // How to Freeze Foods
In part two of this two-part episode, Dani and Jenna cover how to combat the pressures from society and our own minds about "beach bods" so that we can enjoy our summer and wear what we want without having to lose weight first or "tone up" first.
In part one of this two-part episode, Dani and Jenna cover why it can be harmful to your physical and mental well being to go on a bikini diet/fitness plan to get a "beach bod", what set point weight means and where these pressures are coming from in our society. Link to article discussed in this ep - here.
In this light-hearted episode, Jenna and Danielle ask each other 10 questions about food, fitness, lifestyle and the freedoms of living beyond diet culture's rules, without either of them knowing the questions or answers ahead of time.
In this interview episode, Dani and Jenna talk with Erin Morrissey, the recipe developer, blogger and instagrammer behind Erin Lives Whole (@erinliveswhole). We hear Erin's story of how her eating disorder emerged, how she found the courage and support to fight the stigma of getting help, how recovery isn't linear, how taking a break from exercise helped her healing and how she's been able to find the freedom to be a foodie and build her brand off of her recovery and recipes now that food is a safe, positive in her life.
We'd love to hear from you via email fitfueledfree@gmail.com or on insta @fitfueledfree!
Jenna and Danielle dive into the recent backlash Jillian Michaels is receiving regarding her comment about Lizzo's body and her health and why it's so important for people to work on challenging their bias and not make assumptions about health based on body size.
Dani and Jenna go through some tips on helping with the decision making process and how to deal with the lies we tell ourself about failure or needing to be perfect that keep us from being able to move forward in any area of life, especially in fighting against the rules of diet culture.
Jenna & Dani are back for season two, interviewing Nick Lewis. We discuss what his relationship with food, exercise and body were like growing up, the influence diet culture had on him from a young age, how that transitioned during college, how he realized just how disordered his eating was becoming and how he's worked towards finding a healthier balance with eating, movement and self-talk.
Dani & Jenna's last episode of season one covers the pressures diet culture places around New Year's Resolutions, how to set goals in a way that doesn't set you up for failure and why you aren't in fact failing if you choose to walk into January 1st as if it's just another day.
Jenna and Danielle break down what the wellness diet is and how it's just as harmful as any other diet but wrapped up in a shinier package as well as all of the places diet culture is lurking and how you can learn to spot it and not let it influence you in a negative way.
Jenna and Dani dish on their top tips about getting through family and meal-centric holidays with a little less anxiety, shame and guilt around food choices being out of the ordinary and the impositions of diet culture. Magazine feature mentioned in this episode: http://fitnesstrainermag.uberflip.com/i/1184558-fitness-trainer-november-december-2019/0?
In part two of this two part episode, Jenna and Danielle discuss how they feel the beauty industry influences the standards in their professions and what some of the Fit Fueled Free listeners think beauty means to them.
In part one of this two part episode, Jenna and Danielle discuss how they feel the beauty industry influenced them growing up and how their definition of beauty has changed + how diet culture impacts what beauty means in our society.
In this week's episode, Jenna and Danielle talk about how they became comfortable finding movement they enjoy and a bunch of tips on boosting confidence in whatever workout setting you choose and Jenna shares her story on how she became a CPT.
Jenna and Danielle continue the discussion on how to start practicing self love and acceptance to move towards being more body positive and why we need to stop comparing ourselves to others.
Jenna and Danielle discuss how to start practicing self love and acceptance to move towards being more body positive and fight back against body dysmorphia.
Jenna and Danielle take on a slightly more educational spin with today's episode explaining what weight stigma is, why it's harmful, why health isn't as determined by weight as we think and how we can challenge ourselves to see that all bodies are good bodies.
Jenna and Danielle cover ways to help manage stress and how to handle nutrition whether you're someone who doesn't eat while stressed or on the opposite end, eats more due to stress. Enneagram Eating Type from Intro: https://www.dietnosis.com/enneagram-eating-type/
Jenna and Danielle talk about how to say "I do" and still say "I don't" to diet culture as well as combat the pressures to look perfect as a bride or for any major event. They both reflect on their stories of how diet culture impacts the wedding industry from the bride's perspective and give tips on how to start doing the work in believing our worth comes from what's on the inside.
Danielle and Jenna cover four commonly thrown around diet culture rules and nutrition myths: don't eat after 6pm + carbs/fat make you fat + it's just calories in vs calories out + intuitive eating means you eat whatever you want whenever you want it and why these are not rules you have to live by or let keep you from food peace and freedom.
In this Friday the 13th-themed episode - Danielle and Jenna each share 13 reasons why their lives are better since taking back the joy of eating and movement and leaving the rules of diet culture behind.
Jenna and Danielle cover four topics surrounding movement and nutrition in the fitness world that can keep us from being successful with meeting our goals and feeling confident, why these things aren't true and what to do about it.
Jenna takes the lead on bringing the facts with why these four myths are not rules you need to live by and be afraid of: lifting will make me bulky + lighter weights will give me leaner, longer muscles + the scale isn't budging so I'm not working out long enough or hard enough + eating 1200 calories or less or barely eating carbs is the only way to get me the long lasting results I want.
Movement should be joyful, not something we get stuck following rules to attain the "perfect" body image for!
On this week's episode, Jenna and Danielle walk through what body positivity means to them, specifically in the context of intentional weight loss, after a major instagram/fitness influencer announced her 90 day weight loss challenge. They also cover a listener question on tracking macros with fear of going down an obsessive path. An episode full of unpopular opinions rooting against diet culture, because that's the fit fueled free way!
Jenna and Danielle cover why we can lose motivation (there's nothing wrong with you if this happens) and suggestions on how to keep yourself going with the things that matter to you when you feel like you've lost it.
Link to Danielle's go-to Pre and Post-Workout Fuel tips referenced in answering our listener question on what to eat before a workout:
https://www.eatright.org/fitness/exercise/exercise-nutrition/timing-your-pre-and-post-workout-nutrition
In Episode 9, Danielle and Jenna talk about how super strict food rules can influence your ability to enjoy traveling and experiencing foods with friends and family (to eat the ice cream or not to eat the ice cream?) as well as ways to get active without missing out on quality time with the people who matter to you.
Danielle and Jenna get into what they do for self-care, what that journey has looked like for each of them, why self-care isn't something you need to spend money on and force into your week and how easy it is for diet culture and the fitness industry to capitalize on self-care in harmful ways with food and exercise.
Jenna and Danielle cover their top insecurities and the ways they're coping with them, overcoming them and growing from them. Hello, vulnerable podcast episode!
Danielle and Jenna continue the two-part conversation of combating all the diet culture and fitness industry messages of needing to do any and everything except listen to your body and mind to look this certain way for "health" and overall acceptance in society by building yourself up and surrounding yourself with a positive community. If you missed episode 5, go back and check it out first!
Danielle and Jenna get into why it's okay to eat snacks and/or dessert after dinner, why fruit doesn't need to be demonized and how to start combating all the diet culture and fitness industry messages of needing to do any and everything except listen to your body and mind to look this certain way for "health" and overall acceptance in society.
A few Insta accounts we love, as promised:
https://www.instagram.com/dietitiandeanna/
https://www.instagram.com/trustyourbodyproject/
https://www.instagram.com/intuitivelylacey/
https://www.instagram.com/victoriamyers_/
https://www.instagram.com/jesspack_fit/
https://www.instagram.com/marieewold/
https://www.instagram.com/ownitbabe/
https://www.instagram.com/dontsaltmygame/
https://www.instagram.com/thewellnecessities/
https://www.instagram.com/chr1styharrison/
https://www.instagram.com/foodpeacedietitian/
https://www.instagram.com/rebeccascritchfield/
- anybody we follow on on our fitfueledfree account
Jenna and Danielle dive into why happiness isn't going to be found from eating less and exercising more; not only the lack of "progress" to ultimately be found from it, but also how detrimental it is to physical and mental health. Plus, how a shift in language around food and exercise and what they're doing for our bodies can make a big difference.
Jenna walks us through her brave and powerful story of how being a soccer player shaped her relationship with food and exercise, what it looked like post college and into recovery.
Danielle shares her story behind why she became a dietitian, why she loves being a dietitian, her relationship with food and exercise and how she overcame her struggle with an eating disorder. It's a little dark and raw. But there's also hope, healing and recovery.
Meet Jenna and Danielle, a certified personal trainer and registered dietitian continuing the fight to break down the rules of diet culture and the fitness industry. This episode introduces a little of who we are and the planned content of these conversations that desperately need to continue. We welcome you to join us on this journey, because happiness doesn't come from a low-cal, high-intensity life.