Fit to Thrive

In this episode, Jenna discusses her choice to do Continuous Glucose Monitoring (CGM) during pregnancy, rather than the traditional glucose challenge to screen for gestational diabetes. However the bulk of the episode is dedicated to how you could utilize a CGM in your health journey to overcome insulin resistance, adrenal fatigue, weight loss resistance, metabolic repair, or PCOS.She shares her personal experience with CGM, explaining how it provides valuable insights into blood sugar regulation and its impact on overall health. Jenna emphasizes the role of nutrition, exercise, stress, and sleep in managing blood glucose levels and highlights the significance of understanding insulin's role in this process. Need some support in figuring out if a CGM may help you on your health journey? DM me on instagram @coachjennafoster or send me an email [email protected] - I’m happy to provide some insight and guidance. Chapters00:00 Introduction to Continuous Glucose Monitoring (CGM)05:08 Understanding Blood Sugar and Its Impact on Health09:58 The Role of Insulin in Blood Glucose Regulation14:55 Personal Experience with CGM During Pregnancy20:03 Interpreting CGM Data and Its Implications24:48 Nutritional Insights from CGM Usage30:00 Practical Considerations for Using CGM34:46 Conclusion and Resources KeywordsContinuous Glucose Monitoring, CGM, blood sugar management, insulin resistance, pregnancy health, nutrition, exercise, stress management, health coaching, wellness

In this episode of the Fit to Thrive podcast, Jenna shares her personal journey through pregnancy, discussing her experiences with trying to conceive, early pregnancy loss, and the emotional challenges that accompany these experiences. She emphasizes the importance of preparing both physically and mentally for pregnancy, the significance of having a supportive care team, and the various stages of her pregnancy journey, including the first and second trimesters. Jenna also touches on her plans for childbirth and the emotional rollercoaster that comes with pregnancy, providing insights and advice for listeners who may be on a similar journey.Chapters:00:57 Introduction to the Pregnancy Journey02:24 Preparation before TTC11:45 TTC (trigger warning, early pregnancy loss)22:45 1st Trimester! Symptoms, choosing a care team, gender reveal, challenges (pregnancy related and just life)49:04 Second trimester! 01:04:11 Third Trimester 01:16:35 Sneak peak for next 3 episodes Keywords:pregnancy, trying to conceive, emotional health, holistic nutrition, hormone balance, prenatal care, first trimester, second trimester, birth plan, support system

Adrenal fatigue and cortisol are very trendy topics right now. And it’s because they are a HUGE problem for the modern day woman. I’m sure you’re getting up early, working, getting a work out in, taking care of your family, and putting fires out left and right. (and if we’re being honest you kinda like being the one to corral the chaos, right?) The problem? Our bodies can only take so much stress and after time our biology takes over and we suffer from Unwanted weight gain Sugar and salt cravings Brain fog Fatigue  Sleep disturbances Anxiety, depression and what feels like a damn personality change In this episode, I share my personal journey through adrenal fatigue and how you can recognize not only symptoms, but behaviors that may give away the fact that stress and cortisol is the reason your mid section is adding inches even though you’re counting your macros and eating clean.

Your labs came back “normal” and you’re feeling angry, dismissed, a bit embarrassed, and utterly lost for what to do now. No worries, I’ve been there and I’m going to tell you exactly what I wish I had done the first time this happened to me.  And because I know what you’re thinking: NO, you are not crazy.  NO, your symptoms are not in your head YES, you deserve answers  I routinely order labs for my clients when they start so that we can get a comprehensive look at what’s going on under the hood and make the best plan for them to see quick results. If you want to see what we all test for, you can download the list of labs and why we ask for them here.

You’ve been suffering with bloating, cramps, stanky gas, and irregular bathroom habits? You’ve finally said enough is enough, you want some answers but aren’t quite sure if you should do some gut testing or what the best next step is?  In this episode I break down my thoughts on: Popular gut tests (which ones are actually worth it, and which are a waste of your money) When is the right time to get gut testing done And what you should make sure that you do before spending money on gut tests Want the guide we talk about in this episode? Click here to download your own copy. 

Pre- and post-partum fitness specialist, Brittany Minard, breaks down how you can prepare your body (and mind) for pregnancy. Brittany is a certified personal trainer, functional nutrition coach, certified women's coach, and mamma to 4 beautiful babies. Considering both of Jenna’s babies have 4 legs and fur she takes full advantage of Brittany’s expertise to ask all the questions that listeners have been dying to know so that you can be set up for success when it’s time to pull the goalie. Follow Brittany on Instagram @_britmarieee or listen to her podcast, Fitish Mama

The most common mistake that ensures you don’t progress on your goals is to place yourself into a victim mindset and trick yourself into becoming complacent. If you’ve ever found yourself using the phrase, “I wanted to do X, but I didn’t really have a choice” then get ready for a mindset shift that will change the way you approach your goals forever.  This week is a quick one, less than 15 minutes to change the way you approach your goals. Grab your coffee and dive in 🫡

I turned 32 this month (gasp!) and I can honestly say that I feel better than when I was 22, but that did not happen by chance. My word of 2024 is intention, and it was with an abundance of intention and effort that I turned my health a complete 180 from just a few short years ago.  Now, I didn’t have a dramatic weight loss or overcome a life threatening disease, but I did recover from chronic gut issues that had limited the foods I could eat to basically meat and eggs. My mental health went from dark and scary to something I am proud to say doesn’t weigh me down. And I overcame stage 4 adrenal fatigue which had me feeling like I would be the zombie in an apocalypse. Now I am happy, healthy, and SO ready for what I will be bringing into my life in year 32.  Tune in to learn pivotal points over the last decade that helped me get to where I am today, happy, healthy, and thriving 🫶

As with almost every fitness craze, we’ve now been promised that reverse dieting will solve all your problems and that the fat will melt off you after you train your metabolism to eat 2500 - 3000 calories a day.  But the last time you tried you gained 10 pounds and decided it wasn’t for you?  In this week’s episode, I’m going to dispel some diet myths that can lead you astray and how you can realistically set yourself up for success if you're navigating gut issues and hormone imbalances.

I am 100% here for the low tox beauty and overall lifestyle movement! BUT I am type A, first born, and a capricorn so when I set out to do something I must do it *perfectly* and I usually get a little bit obsessed with it. And low tox living is certainly something that can go from a great health upgrade to an obsessive tendency that's actually hurting your well being. In this episode I break down where I would start if I had to go low tox all over again, but this time doing it in a way that isn't quite so obsessive. If you are interested in the article that I reference about the cellular impact of switching to paraben- and phthalate-free beauty products, I linked it here.

More and more women are suffering from PCOS and the blanket advice that you should just lose weight is ineffective and frankly, unrealistic if you don't know how to address the root cause of what's causing your PCOS to start with. Tune into this episode to learn how to identify what type of PCOS you are experiencing and my four step framework to reverse those symptoms. If you think you have PCOS or know you have it and would like some labs so that you can start healing more efficiently and effectively to be symptom-free, DM me @coachjennafoster on instagram to get a custom lab panel ordered for you!

Feeling burnt out, exhausted, brain fogged, headaches, gaining weight (or can't lose it no matter what), dependent on caffeine, craving salt or sugar, looking puffy, developing gut issues? These are all signs or symptoms that you are experiencing adrenal fatigue. This episode I dive into what causes adrenal fatigue, why it's so prevalent in goal-oriented women recognizing the symptoms and testing for it and how I coach clients to reverse their symptoms If you would like a free adrenal assessment DM me @coachjennafoster on instagram and I'll get it set up for you! ------------ Link to: Gut Health Guide

You are determined to make 2024 the year that you realize your fitness goals. You're already working out, eating right, and just need to buckle down right?! In this episode I share the top 3 things that will throw even the most dedicated individuals off track. And of course I am giving you key action take aways to implement RIGHT NOW so that you are set up for success in 2024. Resources: Gut Health Guide --> Download Here

So you’ve heard about online health coaching, but what exactly does that mean? 1:1 Summit Coaching is an online coaching container that I designed for busy professionals in pharma/biotech who want to optimize their gut + hormone health and also get fit! When I became a medical science liaison I loved the travel, hustle and bustle of the job, but also needed to overcome some SERIOUS health hurdles (cue SIBO, adrenal insufficiency, and hormone dysfunction). After coming out on the other side I knew I needed to design my coaching to serve others like me who give so much of themselves to their education and career. We are a special breed and you need support from someone who understands your values, your career, the travel demands, stresses, and loves setting and achieving goals just as much as you.  Now that my health is where it needs to be, it has brought the joy back into my career and has made the demands of travel, early starts, and late nights manageable (and dare I say, fun, again!) Ready to invest in support & expertise on your health and fitness journey? DM me on instagram @coachjennafoster or shoot me an email, [email protected] to enroll. 

If you just went holy shit, it's Thanksgiving next week which means 2023 is coming to a close and you've not quite made the progress you've wanted to - still bloated, tired all the time, can't lose the weight - and now you've got to make it through the holidays, this episode is for you. I'll walk you through two really powerful exercises to figure out what it is that you truly want, why you want it, and why you've not been able to make it happen (yet!). My clients love these exercises and I think you will too!

You're a go getter and don't have the time to slow down just because you're on your period? Yepp, I get that. I used to think cycle synching was a luxury afforded to ... softer women. But when I actually started doing more research and embracing aspects of it I realized it was a tool I could use to become more efficient and optimize how I approach a variety things in my life. In this episode I'll take you through how to identify the unique aspects of your cycle and how you can use that to perform better at work, train more effectively in the gym, and eat to support your body in the different phases of your cycle. This is a topic I am super passionate about because it has made a huge impact on my life and my mental health as well. If you're also into this topic send me a DM, I would love to hear your experience!

Small intestinal bacterial overgrowth (or SIBO) is becoming a more common problem amongst women (and some men) on their fitness journey. Besides the bloating, gas, stomach pain, and irregular bowel movements, SIBO can be the culprit for adult acne, brain fog, joint aches, weight gain, and more! In this episode I break down what SIBO is, what causes SIBO, and how you can finally start healing from it. If you're on your gut health journey and looking for your next steps, download my free gut health guide here to get going: Link to Ditch your Bloat & Gut Issues Here

Often times clients are afraid (whether they say it or not) to enter a healing phase because it could mean shifting focus from their fitness or weight loss goals to a non-aesthetic healing goals and they don't want to lose progress! I totally get it, because that was 100% me just a couple of years ago. I ended up pushing my body too far and then spent 2 years healing my gut and adrenals. I'm on the other side of that now and I'm about 11 weeks into my very first fat loss phase since healing! You bet your ass I'm doing things a bit different this time to ensure that my health is taken care of WHILE I'm losing weight (we call that a major win win!). This episode is raw and I admit to some things that would put me in functional nutrition coach jail, but whether you're on the verge of a healing journey or full send into one, I share my mindset battles, little wins along the way, and how to diet once you've overcome gut, adrenal, and hormone dysfunctions so that you're healthy AND fit. Want to see where my journey goes next? Let's continue the conversation on IG - DM me @coachjennafoster :)

If you think meditation is just for woo woo hippies, I used to think that too! Turns out there are many science-backed ways that meditation helps you better manage stress, regulate emotions, and bring functional aspects of health into better balance - yes I mean gut issues, hormone dysfunctions, and adrenal fatigue. This episode goes into the types of meditation, the science behind how it can improve deep levels of your health, and how you can implement meditation into your routine (even if you definitely do not have time for it!) From someone who used to think meditation was a bunch of crap, to someone who has seen the transformative impact it can have on my clients health and fitness progress, it is something that everyone can add to their toolbox. To get started with meditation or add another option to your rotation check out Episode 7 Part B for a 5 minute meditation to save for when your brain needs a quick 5 minute break.

I open up about my personal journey of sobriety and the reasons behind my decision to stop drinking. I talk about the challenges I faced socially and emotionally, including feeling abandoned by my friends. I highlight the connection that I found between alcohol and its impact on mental health, as well as the practical aspects of when sober time is necessary to heal gut issues, hormone dysfunction, and adrenal fatigue. This episode made my heart race enough while recording that my oura ring thought I was working out so I guess it's a bit vulnerable!

Semaglutide (aka Wegovy or Ozempic) is the biggest craze in weight loss, but are they really the holy grail? Well the 70% of folks who gain the weight back after stopping would probably say no. In the episode, I explain what semaglutide is, how it works in your body, what side effects you could expect to experience, why so many people gain the weight (and more) back after they stop and how you can avoid that re-gain statistic Bring your coffee, this one is info packed!

A part of my coaching that gets the most positive feedback from clients is when I work with them to become their own best medical advocate. The health system is not set up to account for the needs of an individual and often this results in doctors being ill-equipped to address your symptoms - or sometimes they just ignore and downplay them. In this episode I run through commonly missed/ignored symptoms (like brain fog, fatigue, weight gain, etc.) and how you can make the switch from a one-sided conversation with your doctor to owning that relationship and feeling confident advocating for yourself in a healthcare setting.

You're super into goals and goal planning, but struggle with sticking to them? I'm sharing my goal setting AND execution framework that I've perfected over the last 10 years so that you not only set goals, but actually have the tools, dedication, and awareness required to make them a reality. Go ahead and grab my free goal planning and execution planner linked HERE so that you have the exact methods at your fingertips after you listen. Grab some coffee and dive in, it's time to get motivated AF to do big things in your life!

You've likely heard the phrase 'under eating can make you gain weight' and thought how the heck does that work? Let me explain why this is something fit pros love to argue about and what is actually happening in your body. Because *spoiler alert* most people I work with ARE under eating and at a minimum it's limiting your progress and in a worse case it's negatively impacting your health. Connect with me on instagram @coachjennnafoster

Consider this episode an about me … with a purpose. I’m a functional nutrition coach who works another full time job that requires frequent travel and I built my business all while battling back from SIBO, adrenal insufficiency, and hormone dysregulation.  In this episode I take you through the exercise and dialogue that helped me to establish my personal values and how to use that information to prioritize your life and build habits that support radical change in support of your dream life.  Find me on instagram @coachjennafoster - Please share this episode with your friends and let me know what you think!