Salad With a Side of Fries Nutrition, Wellness & Weight Loss

Feeling like an emotional mess lately? What if the secret to calming your anxiety and depression isn't in your head—it’s actually in your gut. This episode breaks down why your digestive system might be calling the shots on your mood, and the simple supplements for emotional vitality that actually work.Jenn Trepeck is joined by natural health educator Jared St. Clair on Salad With a Side of Fries to get real about the brain-gut connection. They're dishing on everything from spore-based probiotics to why your gut microbiome might be eating all your serotonin before it reaches your brain. Plus, Jared shares which magnesium and omega-3s are worth your money, and why your self-talk matters more than you think. What You Will Learn in This Episode:✅ Why gut health and mental health issues are connected and how fixing your leaky gut and microbiome first (before your brain) can dramatically reduce anxiety and depression—plus the specific spore-based probiotics that actually rebuild your gut long-term✅ The five essential supplements everyone should consider: a great multivitamin, omega-3 fatty acids, magnesium bisglycinate, probiotics, and digestive enzymes—and why these support neurotransmitter production and brain-gut connection✅ How ATP energy production in your brain affects mental clarity and mood, plus why creatine isn't just for athletes but is actually a "no-brainer" for preventing brain fog and supporting mental wellness✅ The power of mindset work and your reticular activating system (RAS)—why what you tell yourself matters more than any supplement, and how to stop sabotaging your health with negative self-talkThe Salad With a Side of Fries podcast, hosted by Jenn Trepeck, explores real-life wellness and weight-loss topics, debunking myths, misinformation, and flawed science surrounding nutrition and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.TIMESTAMPS:  00:00 Jared St. Clair introduces the gut health mental health connection and why he always starts in the gut when addressing anxiety and depression04:59 Jared shares how early exposure to health concerns shaped his passion for natural wellness and supplements09:58 The origin of Vitality Radio and how Jared transitioned from local radio to podcasting after 12 years, building a platform for health education and supplement formulation13:33 What emotional vitality means and Jared's wife's journey from five medical diagnoses, including bipolar disorder and IBS, to finding hope through gut health transformation20:09 The Vital Five supplements everyone should consider: a great multivitamin, omega-3 fatty acids, magnesium, probiotics, and digestive enzymes for filling nutritional gaps23:11 Spore-based probiotics explained: why soil-based strains like Bacillus coagulans survive stomach acid, rebuild microbiome diversity, and create permanent change 27:12 Healing leaky gut and the gut barrier with L-glutamine, marshmallow, slippery elm, and holy aloe vera juice to support neurotransmitter production29:04 Why creatine is essential for brain health: supporting ATP energy production, preventing Alzheimer's, reducing brain fog, and helping with mental health issues35:36 The power of mindset and the reticular activating system: how self-talk and subconscious beliefs matter more than any supplement you can take for achieving vitality37:29 Placebo and nocebo effects explained: why believing a treatment will work (or won't) directly impacts outcomes, including medical procedures and supplement effectivenessKEY TAKEAWAYS: 💎 The vagus nerve carries more traffic from gut to brain than any other pathway in the body, which is why addressing gut dysbiosis and leaky gut must come before treating mental health issues—when your microbiome is out of balance, your neurotransmitters like serotonin and GABA can't reach your brain properly💎 Magnesium bisglycinate is the single most important supplement if you can only take one, because nearly everyone is deficient due to depleted soil and high stress levels that burn through magnesium—it calms the central nervous system, reduces anxiety, and supports overall emotional vitality💎 Traditional probiotics only provide temporary relief because they die at room temperature and in stomach acid, but spore-forming probiotics like Bacillus subtilis and Bacillus coagulans survive digestion, eliminate pathogens, and rebuild microbiome diversity for permanent change within 30 days💎 Your self-talk and reticular activating system determine health outcomes more than any supplement—telling yourself "I am fat" or "I am bipolar" creates confirmation bias where your brain proves you right, so shifting from "I am" to "I have" language is critical for healing and creating changeABOUT THE GUEST: Jared St. Clair is a natural health educator, supplement formulator, and host of Vitality Radio. With over 30 years of experience, he has ded

Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about all the amazing things you can do for your health that are totally free. Yep, zero dollars! Jenn breaks down the myth that health is reserved for the wealthy and reveals simple, powerful practices that cost absolutely nothing. From movement to sleep, stress management to nutrition, could the most effective health strategies be completely free? Jenn shares 20 surprising ways to transform your wellbeing that won't cost you a penny, plus why one common eating habit might be turning your nutritious meals into junk food. Ready to discover that your best health investment might cost you nothing at all? Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/        RESOURCES:Become a Happy Healthy Hub MemberJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramNutrition Nugget: Fast FoodKEYWORDS: Jenn Trepeck, Nutrition Nugget, Salad With A Side Of Fries, Health Tips, Wellness Tips, Free Health Tips, Walking For Health, YouTube Workouts, Taking The Stairs, Morning Sunlight, Bedtime Routine, Screen Time Limits, Meditation Practice, Daily Journaling, Consistent Wake Time, Gratitude Practice, Stress Management, Sleep Hygiene, Social Connection, Volunteering Benefits, Laughter Therapy, Podcast Listening, Mindful Eating, Chewing Food Properly, Eating Until Satisfied, Drinking Water, Wellness On A Budget, Affordable Fitness, No Cost Exercise, Budget Wellness, Health Without Money, Free Fitness Resources, Community Health, Mental Health Support, Rest And Digest, Sitting While Eating, Deep Breathing Exercises, Accountability Partners, Health Coaching, Wellness Community, Nutrition Habits, Movement Ideas, Sleep Quality, Stress Reduction, Healthy Lifestyle, Preventive Health, Free Ways To Improve Your Health Without Spending Money, Budget-Friendly Wellness Practices For Everyday Health

Looking for the perfect healthy gift ideas this holiday season? Whether you're shopping for the fitness enthusiast, wellness warrior, or someone just beginning their health journey, finding thoughtful presents that support their goals doesn't have to be overwhelming. From innovative fitness trackers to luxurious silk pillowcases, there are countless options that show you care about their well-being.In this episode of Salad With a Side of Fries, host Jenn Trepeck shares her favorite wellness gifts for everyone on your list. She covers everything from organic grocery delivery services like Thrive Market and Misfit Market to game-changing products like Ring Conn fitness trackers, Branch Basics' clean cleaning products, and stylish athleisure wear. Jenn also discusses the best health-conscious gifts for the holiday season, including skincare accessories, protein powders, and even some unexpected items that will delight any health-minded recipient.What You Will Learn in This Episode:✅ Discover innovative fitness tracker options like Ring Conn that don't require monthly subscriptions, plus how they compare to the Aura Ring for monitoring sleep data and daily activity✅ Explore wellness gifts that reduce toxic burden in your home, including Branch Basics Clean Cleaning Products and why switching from conventional products matters for your health✅ Find the perfect healthy gift ideas for every budget, from affordable blender bottles and protein powder combinations to luxurious silk pillowcases and skincare accessories like Jade Rollers and ice rollers.✅ Learn about convenient organic grocery delivery services like Thrive Market and Misfit Market that make excellent gifts for busy, health-conscious friends and family.The Salad With a Side of Fries podcast, hosted by Jenn Trepeck, explores real-life wellness and weight-loss topics, debunking myths, misinformation, and flawed science surrounding nutrition and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.TIMESTAMPS:  00:00 Healthy Gift Ideas for health-conscious friends and family this holiday season04:28 Ring Conn Fitness Tracker review: no monthly subscription required, easier data display than Oura Ring Ring Conn - Website06:39 Thrive Market and Misfit Market Organic Grocery Delivery services are perfect gift subscriptions Thrive Market - Website & Misfit Market - Website09:37 Planet Nusa Athleisure Wear brand from Copenhagen: community-focused activewear with great leggings and matching sets Planet Nusa - Website11:52 Branch Basics Clean Cleaning Products: toxin-free home cleaning solutions and oxygen boost Laundry Powder Branch Basics - Website13:31 Silk Pillowcase from Bliss and Nod Pod Weighted Eye Mask for better sleep and stress relief Blissy - Website & Nodpod - Website15:00 Gift idea: Jenn's Uncomplicated Wellness is perfect for anyone on your list. Uncomplicating Wellness Plus, shop kGoal products using this link! 18:34 Dry Farm Wines: artisan, lower alcohol wines without sulfites, sugar, or formaldehyde and Curious Elixirs Dry Farm Wines - Website & Curious Elixirs - Website20:51 Helimix Blender Bottle without ball plus Tower Plus Whey Protein Isolate with creatine recommendation Helimix - Website & Jenn’s Tower+ Whey Protein Isolate w/ Creatine23:39 Tushy: a bidet to add to your current toilet Tushy Bidet24:50  Skincare Accessories, including a jade roller, ice roller, and bio cellulose masks from Lumiere de Vie Lumiere de Vie - Website26:56 Castor Oil from Queen of the Thrones with rose quartz roller ball applicator for face and Eyebrow Serum Queen of the Thrones - Website28:59 Gulaki Neck fan to keep cool Portable Gulaki Neck Fan30:13 A Gift Certificate from Jenn, however much you want to spend, she’ll come up with something Gift Certificate from Jenn32:33 Xero shoes: feel the ground when you walk, not pretty, but healthy for your feet Xero Shoes - WebsiteKEY TAKEAWAYS: 💎 Ring Conn offers a superior alternative to subscription-based Fitness Trackers with easier-to-understand data display, Bluetooth mode to reduce EMF exposure, and no monthly fees, making it an ideal healthy gift idea for anyone tracking their health metrics.💎 Reducing toxic burden at home starts with switching to clean cleaning products like Branch Basics, which are free from sulfates, chlorine, phosphates, and parabens—all endocrine disruptors that affect our health even when we're eating well and exercising regularly.💎 Organic grocery delivery services gift certificates for Thrive Market and Misfit Market make practical wellness gifts that keep giving throughout the year, offering wholesale discounts on healthy foods and imperfect produce at lower prices without weekend trips to warehouse stores.💎 Combine affordable items to create custom gift bundles at various price points, such as pairing a jade roller with bio cellulose masks, a blender bottle wit

Pelvic floor muscles are essential for far more than sexual health—they impact bladder control, bowel function, balance, and even longevity. Pelvic floor health affects every body on a daily basis, and it's time we actually talk about it.In this bonus episode of Salad With a Side of Fries, Jenn Trepeck chats with Liz Miracle, a board-certified women's health physical therapist and co-creator of kGoal, the first smart pelvic floor trainer. They discuss everything from properly performed Kegel exercises to the surprising connection between pelvic floor strength and whole-body wellness, including relief from urinary incontinence  and constipation, and improved core stability for every body—not just women. Learn why these muscles deserve as much attention as any other muscle group in your body and how proper training can prevent falls, improve athletic performance, and enhance quality of life.What You Will Learn in This Episode:✅ Why Pelvic Floor Exercises aren't just about preventing leaks—they're connected to constipation relief, balance and stability, athletic performance, and even longevity and aging independently✅ The difference between tight-and-weak versus loose-and-weak pelvic floor muscles, and why relaxation training matters just as much as muscle strengthening for issues like painful sex and bowel movement issues✅ How to use smart kGoal trainer technology with biofeedback games to ensure you're doing Kegel Exercises properly—including which muscles to actually engage (hint: most people are doing it wrong!)✅ The surprising lifestyle factors affecting your pelvic floor health, from carbonated water and bladder control to posture, stress, and why hovering over public toilets is sabotaging your progressThe Salad With a Side of Fries podcast, hosted by Jenn Trepeck, explores real-life wellness and weight-loss topics, debunking myths, misinformation, and flawed science surrounding nutrition and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.TIMESTAMPS:  00:00 Introduction to pelvic floor health and why kGoal exercises matter for more than sexual wellness02:43 Signs you need pelvic floor strengthening: urinary incontinence, gas leakage, heaviness, and pelvic organ prolapse04:02 How pelvic floor dysfunction affects men through erectile dysfunction and nerve compression05:32 The kGoal smart Kegel trainer device: insertable and sit-upon versions for all ages, including pediatric use for constipation relief08:02 Understanding tight-and-weak versus loose-and-weak pelvic floor muscles and why relaxation matters as much as contraction12:32 kGoal device features explained: Bluetooth connectivity, biofeedback games, and how the app provides muscle strengthening through interactive play17:24 kGoal games for different conditions: relaxation exercises for tight pelvic floors, moving target and pinball for bladder control training23:09 Real-world impact: CrossFit athlete improves max lift significantly after learning proper core strengthening and pelvic floor activation25:25 Longevity and aging: how pelvic floor weakness correlates with falls, nursing home admission, and maintaining independence30:37 Lifestyle factors affecting pelvic health: carbonated water as a bladder irritant, squatty potty benefits, and avoiding hovering over toilets35:35 Why doctors don’t talk about pelvic floor healthKEY TAKEAWAYS: 💎 Pelvic floor muscles support your bladder, uterus, and rectum while also functioning as a sump pump for circulation—meaning proper Kegel exercises can reduce swelling after surgery or childbirth, not just prevent leaks💎 Most people squeeze the wrong muscles during pelvic floor exercises—you need to engage the superficial urethral sphincter (like putting your thumb over a hose), not just the deeper rectal muscles, which is why biofeedback devices provide crucial mind-body connection training💎 Pelvic floor therapy addresses both tightness and looseness through down-training and relaxation techniques—if your muscles are too tight and weak, more contracting makes the problem worse, which is why learning to relax comes first💎 Simple lifestyle changes support pelvic floor health: elevate feet during bowel movements with a squatty potty, avoid hovering over toilets, limit carbonated water to reduce bladder irritation, and manage stress since tension directly impacts muscle relaxation techniquesABOUT THE GUEST: Liz Miracle is a board-certified women's health clinical specialist and physical therapist with 19 years of experience in pelvic floor physical therapy.  Liz helped co-create the first bright pelvic floor exerciser, kGoal.  She is currently Head of Clinical Quality and Education at Origin, the leading provider of pelvic floor and whole-body physical therapy for women, and an Assistant Clinical Professor at the University of California, San Francisco's PT program.  RESOURCES:&nbsp

Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about capacity and why you need to stop being so hard on yourself. Seriously, there's a legit reason you can't do it all, and it has nothing to do with being lazy or unmotivated. Jenn's keeping it real about why ordering from the diner instead of cooking that Pinterest-worthy meal is sometimes the right move, and why a 10-minute walk totally counts as a win. If you've ever felt like you're failing at healthy living even though you're trying your best, this episode is your permission slip to breathe. Plus, she's sharing some surprisingly simple tricks to create more room in your life without adding more to your to-do list. Ready to finally align your goals with reality? Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/        RESOURCES:Become a Happy Healthy Hub MemberJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramNutrition Nugget: DWDSKEYWORDS: Jenn Trepeck, Nutrition Nugget, Salad With A Side Of Fries, Health Tips, Wellness Tips, Capacity Management, Health Goals, Wellness Planning, Time Management, Work Life Balance, Holiday Wellness, Energy Management, Meal Planning, Fitness Routine, Self Care, Realistic Expectations, Personal Capacity, Wellness Habits, Health Coaching, Nutrition Planning, Daily Routine, Stress Management, Time Audit, Goal Setting, Habit Formation, Blood Sugar Management, Energizing Foods, Movement Habits, Phone Call Walks, Quick Workouts, Schedule Management, Life Phase Challenges, Parenting Wellness, Eldercare Balance, Social Media Comparison, Biohacking, Mental Bandwidth, Support Systems, Capability Building, Skill Development, Capacity Building, Energy Levels, Meal Prep, Healthy Eating, Fitness Goals, Wellness Strategy, How To Manage Health Goals During Busy Seasons, Setting Realistic Wellness Expectations Based On Available Time

Diabetes management doesn't have to mean missing out on life's greatest moments or living in fear. Learn how blood sugar management can transform daily life for anyone with Type 1 or Type 2 diabetes. This conversation dispels common myths and reveals practical strategies that work.Join Jenn Trepeck on Salad With a Side of Fries with special guest Ben Tzeel, a registered dietitian and certified diabetes care specialist who has lived with Type 1 diabetes for over 25 years. Together, they explore the critical differences between Type 1 and Type 2, discuss nutrition and exercise strategies, and share how tools like continuous glucose monitors help people thrive while managing their condition during Diabetes Awareness Month.What You Will Learn in This Episode:✅ The critical differences between Type 1 Diabetes and Type 2 Diabetes, including how insulin resistance works differently in each condition and why Type 1 diabetes management requires external insulin for life.✅ How to use nutrition strategies like carbohydrate counting, protein pairing, and insulin to carb ratios to achieve better blood sugar control without restrictive eating or feeling deprived.✅ Why strength training and consistent movement boost insulin sensitivity for 24-72 hours after each workout, making exercise and diabetes management one of the most powerful tools you have.✅ The truth about continuous glucose monitors, insulin pumps, and other diabetes technology—what actually works, how to interpret the data, and why you still need to play an active role in your care.The Salad With a Side of Fries podcast, hosted by Jenn Trepeck, explores real-life wellness and weight-loss topics, debunking myths, misinformation, and flawed science surrounding nutrition and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.TIMESTAMPS:  00:00 How insulin works as a key to unlock cells and allow glucose uptake for energy in Type 1 diabetes management04:35 Ben's story of being diagnosed with Type 1 diabetes at age seven and the outdated advice he received from doctors10:39 The stigma of diabetes and its unfair consequences12:41 Understanding the biological differences between Type 1 diabetes and Type 2 diabetes and how insulin resistance develops differently18:29 Nutrition strategies for diabetes management, including carbohydrate counting, protein pairing, and insulin-to-carb ratios for meals24:24 The power of strength training and walking to maximize insulin sensitivity and improve blood sugar control for 24 to 72 hours28:51 Continuous glucose monitors and insulin pumps are game-changing technology tools for real-time diabetes care and data tracking33:52 Underrated diabetes tools, including inhalable insulin and nasal glucagon for faster-acting emergency blood sugar management37:06 Having early conversations with partners and supporters about Type 1 diabetes management, setting boundaries, and expressing needs40:13 The importance of asking people with diabetes how they want to be supported and having personalized conversations about glucose monitoring preferencesKEY TAKEAWAYS: 💎Type 1 diabetes is an autoimmune condition where the pancreas stops making insulin entirely. In contrast, Type 2 diabetes occurs when the body can't keep up with insulin demand and develops insulin resistance—understanding this difference is critical for proper diabetes management.💎Pairing carbohydrates with quality protein and fiber at every meal helps prevent blood sugar spikes, and eating real food beats artificial sweeteners, which wreak havoc on gut health and digestion.💎Strength training 3-4 times per week plus regular walking builds muscle mass and boosts insulin sensitivity for 24-72 hours after each workout, making exercise one of the most potent tools for blood sugar control.💎Continuous glucose monitors and insulin pumps provide valuable real-time data, but require proper interpretation and active participation—the technology does about 75% of the work. At the same time, you must still understand patterns and make adjustments.ABOUT THE GUEST: Registered Dietitian & Certified Strength and Conditioning SpecialistRESOURCES: Become a Happy Healthy Hub MemberJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramAbout Uncomplicating WellnessText ‘Book’ to 833-801-0500Nutrition Nugget: Healthcare 3.0Nutrition Nugget: NoceboBMI is BSGUEST RESOURCES: Ben Tzeel - LinkedInYour Diabetes Insider - WebsiteYour Diabetes Insider PodcastQUOTES: 16:15 “You can thrive. We've seen it thousands of times with type 1 or type 2. It's just a matter of whether you are willing to put in that smidgen of effort on nutrition, activity, and other lifestyle factors to make your life pretty much normal.” Ben Tzeel22:36 “Micronutrients and electrolytes are important for everyone.” Jenn Trepeck24:16 "Exercise and movem

Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Oath Nutrition Clear Protein, a protein powder that's breaking all the rules. Imagine a protein shake that looks like juice, tastes like a blue raspberry popsicle, and claims to have zero added sugar. Sounds impressive, right? But Jenn's not just taking their word for it, she’s making an informed decision based on the nutrition label by asking questions like what exactly is the "acidification process" they use? Why are there three different sweeteners if there's no added sugar? And hold on—why is the spirulina only there for color when it could actually be adding nutrients? Jenn digs into the science, the marketing, and the ingredient label to figure out if this Instagram-worthy protein powder is the real deal or just another pretty package. The verdict might surprise you. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/       RESOURCES:Become a Happy Healthy Hub MemberJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramAbout Uncomplicating WellnessText ‘Book’ to 833-801-0500KEYWORDS: Jenn Trepeck, Nutrition Nugget, Salad With A Side Of Fries, Health Tips, Wellness Tips, Oath Nutrition Clear Protein, Clear Protein Powder, Whey Protein Isolate, Protein Supplement Review, Clear Whey Protein, Hydrolyzed Protein, Branch Chain Amino Acids, Leucine For Muscle Recovery, Protein Synthesis, Grass Fed Whey, Low Sugar Protein Powder, Artificial Sweeteners In Supplements, Sucralose Protein Powder, Natural Flavors, Coconut Milk Powder, Spirulina For Color, Monk Fruit Extract, Stevia Sweetener, Protein Powder Ingredients, Bioavailable Protein, Muscle Recovery Supplements, Daily Protein Intake, Protein Requirements, Grams Of Protein Per Pound, Complete Protein Source, Sports Nutrition Supplements, Post Workout Protein, Protein Absorption Rates, Nutrition Facts Label, Added Sugar Alternatives, Sugar Free Protein, Blue Raspberry Flavor, Fruity Protein Flavors, Protein Powder Alternatives, Whole Food Nutrition, Macro Ratios, Weight Loss Supplements, Digestive Health, Food Sensitivities, Best Clear Whey Protein Isolate For Muscle Recovery, How To Choose A Protein Powder Without Added Sugar

Holiday wellness tips are essential as we navigate the season of gatherings, travel, and indulgence. Feeling stressed about upcoming family dinners or worried about digestive issues from all those holiday treats? You're not alone! Join Jenn Trepeck on Salad with a Side of Fries as she chats with Dr. Haley Parker, a doctor of East Asian Medicine and licensed acupuncturist, about practical ways to handle holiday stress management without losing your mind. Together, they explore how ancient wisdom meets modern holiday stress management, offering actionable advice on everything from improving sleep hygiene to supporting your immune system through seasonal changes and managing those inevitable digestive health challenges that come with festive feasting. Whether you're dreading Thanksgiving dinner drama, worried about fitting into your jeans after all those parties, or just trying not to catch every bug going around, we've got you covered. What You Will Learn in This Episode:✅ How East Asian Medicine and acupuncture benefits can help manage holiday stress management, from dealing with family dynamics to maintaining your mental health wellness during the busiest time of year.✅ Practical holiday wellness tips for preventing and treating digestive health issues like bloating and food stagnation, including herbal medicine remedies and lifestyle adjustments that support your body through festive feasting.✅ Why rest and recovery are an active state and how to work with your body's natural circadian rhythm during seasonal changes, plus strategies for supporting your immune system to avoid getting sick during the holidays.✅ The connection between seasonal affective disorder and your body's mammalian need to slow down in fall and winter, along with stress relief techniques like journaling and mindfulness practices that help you tune into what your body actually needs.The Salad With a Side of Fries podcast, hosted by Jenn Trepeck, explores real-life wellness and weight-loss topics, debunking myths, misinformation, and flawed science surrounding nutrition and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.TIMESTAMPS:  00:00 Introduction to East Asian Medicine with Dr. Haley Parker 05:19 Dr. Haley shares her journey from Division 1 athlete to acupuncturist, and how chronic pain led her to explore integrative medicine and whole-person healthcare approaches 09:28 Defining East Asian Medicine as an umbrella term encompassing nutrition therapy, herbal medicine, manual therapy, acupuncture and the importance of rightful thinking12:49 Understanding holiday stress management through the lens of seasonal changes and how our bodies were meant to function, and a discussion of digestion issues20:11 Holiday wellness tips for managing family dynamics and stress during gatherings, including the importance of self-care routines, journaling, and approaching situations with compassion and grace22:07 Sleep hygiene strategies for the holidays, including power naps for nervous system regulation, balancing caffeine intake, and maintaining stable blood sugar 24:03 Practical digestive health advice for holiday meals, using an algebraic equation approach to balance indulgence with movement, hydration, and mindfulness practices around eating habits28:21 How humans, as non-hibernating mammals, struggle during seasonal transitions, plus the importance of eating seasonally to support organ systems and why rest and recovery are an active state essential for health35:57 Mental health wellness strategies, recognizing stress patterns, and becoming a better practitioner of self-care routines 39:57 How to find a qualified acupuncture practitioner, tips for choosing someone who resonates with you and fits your lifestyle for consistent integrative medicine care41:56 Everyone experiences holiday stress management challenges and supporting others through difficult times to create mental health wellness and healing conversationsKEY TAKEAWAYS: 💎 East Asian Medicine views the fall season as a time of grieving and letting go, which explains why many people struggle with seasonal affective disorder and increased stress during the holidays—our bodies naturally want to hibernate while modern life demands we rev up for parties and gatherings while maintaining our momentum from warmer seasons. 💎 Digestive health during the holidays requires balance like an algebraic equation: if you're adding more indulgent foods and sitting, you need to add movement, water, and mindfulness practices to keep your system functioning well and prevent food stagnation.💎 Rest and recovery are an active state essential for immune system support—your body will find equilibrium one way or another, either through intentional rest or by forcing you to get sick. Hence, you must slow down and recuperate.💎 The body speaks in symptoms across mental, emotional

Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about B.T.R. Nation Bars and whether these so-called game-changing protein bars deserve a spot in your snack rotation. With flavors like strawberry shortcake and cinnamon cookie dough, these bars sound almost too good to be true—but are they actually good for you? Jenn takes a close look at what's inside the wrapper—from protein content to fat levels—and she's not holding back on her honest take. She'll walk you through which bars might work for your afternoon slump versus your post-workout recovery, and why the company's suggested uses might not match up with what your body actually needs. Plus, she's got some burning questions about those fresh ingredients and whether these bars qualify as a meal or a snack. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/        RESOURCES:Become a Happy Healthy Hub MemberJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramAbout Uncomplicating WellnessText ‘Book’ to 833-801-0500B.T.R. Nation BarsKEYWORDS: Jenn Trepeck, Nutrition Nugget, Salad With A Side Of Fries, Health Tips, Wellness Tips, Protein Bar Nutrition, B.T.R. Nation Bars, Superfood Bars, High Protein Snacks, Low Sugar Bars, Nutrition Facts, Ingredient Analysis, Clean Label Products, Gluten Free Bars, Pea Protein, Chicory Root Fiber, Almond Protein, Monk Fruit Sweetener, MCT Oil Benefits, Pre Workout Nutrition, Post Workout Snacks, Healthy Snacking, Fiber Content, Saturated Fat, Natural Ingredients, No Added Sugar, Cashew Butter, Peanut Butter Protein, Quinoa Crisps, Reishi Extract, Women Owned Brands, Non GMO Verified, Seed Oil Free, Dairy Free Snacks, Soy Free Products, Functional Foods, Nutrient Dense Snacks, Breakfast Replacement, Meal Timing, Macronutrient Balance, Food Label Reading, Nutrition Analysis, Health Claims, Wellness Products, Weight Loss Snacks, Clean Eating, Whole Food Ingredients, Best High Protein Bars For Weight Loss And Snacking, Low Sugar Superfood Bars With Natural Ingredients

Eye health isn't just about whether you need glasses; your eyes are basically a tell-all that can reveal diabetes, high blood pressure, and even early signs of Alzheimer's. When's the last time you got an eye exam? Your peepers might be trying to tell you something important.In this episode of Salad With a Side of Fries, host Jenn Trepeck chats with Dr. Joseph Allen about why your annual eye checkup is more important than you think. They dive into retinal health, the wild connection between stress and eyes (hello, eyelid twitching!), and simple fixes like eating more lutein-rich greens and getting outside. Dr. Allen explains how often you should get an eye exam, how eye doctors can spot diabetes detection before your regular doctor does, and why you need to clean your eyelids daily. Plus, they tackle puffy eyes, dry eye disease, and lifestyle tweaks that actually work.What You Will Learn in This Episode:✅ Why annual eye exams are the most critical health screening for catching diseases like diabetes, high blood pressure, and even Alzheimer's early—often before you show any symptoms✅ How stress shows up in your eyes, vision changes, and even blisters forming in the back of the retina, plus natural remedies like melatonin that can aid eye health✅ The lifestyle changes that protect your vision and overall health, including eating lutein and omega-3-rich foods like green leafy vegetables and salmon, natural light exposure, and why cleaning your eyelids daily is as important as brushing your teeth✅ Warning signs you should never ignore: new eye floaters, flashes of light, or dark curtains in your vision that could indicate retinal detachment requiring immediate treatment to prevent blindnessThe Salad With a Side of Fries podcast, hosted by Jenn Trepeck, explores real-life wellness and weight-loss topics, debunking myths, misinformation, and flawed science surrounding nutrition and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.TIMESTAMPS:  00:00 Intro: Dr. Allen explains various fields of optometry and why eye health is a window to overall wellness and disease detection11:24 Eye exams can detect diabetes, high blood pressure, and metabolic disorders through retinal bleeding patterns before symptoms appear elsewhere in the body17:00 The connection between stress and eyes, including eyelid twitching, vision changes, and cortisol-induced retinal swelling21:00 Melatonin research for treating stress-related eye conditions and its role as a powerful antioxidant in the retina23:50 Causes of cosmetic eye issues like dark circles, puffy eyelids, and bags under the eyes, plus treatment options29:28 Why diabetes, thyroid disorders, and Alzheimer's significantly impact eye health and vision34:26 Eye floaters and retinal detachment are warning signs that require immediate medical attention to prevent blindness37:37 Essential nutrients for eye health, including lutein, zeaxanthin, and omega-3 fatty acids from green leafy vegetables and fish43:10 The importance of natural sunlight and red light devices and the importance of sleep for eye health, tear production, and preventing dry eye disease and inflammation49:01 Daily eyelid hygiene practices prevent meibomian gland dysfunction and chronic dry eyeKEY TAKEAWAYS: 💎 Your eyes are literally a window into your body's health—eye doctors can detect early signs of diabetes, high blood pressure, thyroid issues, and even early Alzheimer's during routine eye exams by examining blood vessels and nerve fibers in the retina before you experience any symptoms or vision problems💎 Stress manifests physically in your eyes through eyelid twitching (myokymia), vision distortions, and even retinal swelling from elevated cortisol levels. The fix? Prioritize quality sleep, reduce caffeine, and consider melatonin supplementation, which acts as a powerful antioxidant for the eye💎 Protect your vision with targeted nutrition: eat lutein and zeaxanthin from green leafy vegetables like kale and spinach (which filter blue light naturally), consume omega-3-rich fish like salmon twice weekly, and combine these for up to 45% reduction in macular degeneration risk💎 Clean your eyelids daily using specialized cleansers with tea tree oil or manuka honey—not baby shampoo—to prevent meibomian gland dysfunction, dry eye disease, and inflammation that can make vision fluctuate like driving through a rainstorm without working wipersABOUT THE GUEST: Joseph Allen, OD, FAAO, Dipl ABODr. Allen is a practicing optometrist in Virginia and the founder of Doctor Eye Health, an educational YouTube channel with over 1 million subscribers, where he provides information about eye health, ocular disease, and vision products.  He graduated Magna Cum Laude and Salutatorian from the Rosenburg School of Optometry in 2015 and completed his residency at the Minneapolis V.A. Medical Center. Dr. Allen is a Fellow

Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Moringa—the supplement that's suddenly flooding everyone's social media feeds. But is this ancient "miracle tree" actually worth the hype, or is it just another wellness trend that promises more than it can deliver? Jenn dives into the science (or lack thereof) behind moringa's claimed benefits for blood sugar, cholesterol, and inflammation. She reveals what the research shows, why most studies haven't even been conducted on humans, and whether it’s worth spending your money on this trendy supplement. Plus, she shares some surprising cautions about who may not want to take it and why the quality of what you're buying might matter more than you think. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/        RESOURCES:Become a Happy Healthy Hub MemberJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramAbout Uncomplicating WellnessText ‘Book’ to 833-801-0500Nutrition Nugget: GlutathioneNutrition Nugget: Non-Alcoholic Liver DiseaseKEYWORDS: Jenn Trepeck, Nutrition Nugget, Salad With A Side Of Fries, Health Tips, Wellness Tips, Moringa Oleifera, Antioxidants, Nutritional Supplements, Drumstick Tree, Bioactive Compounds, Oxidative Stress, Anti-Inflammatory Properties, Blood Sugar Balance, Cholesterol Levels, Nutrient Dense Foods, Herbal Remedies, Phytochemicals, Quercetin, Free Radicals, Chronic Disease Prevention, Supplement Regimen, Traditional Medicine, Vitamin Content, Mineral Absorption, Antinutrients, Health Coaching, Wellness Supplements, Superfood Trends, Liver Health, Metabolic Health, Heart Health, Blood Pressure Support, Natural Remedies, Dietary Supplements, Plant-Based Nutrition, Should I Add Moringa To My Supplement Regimen, What Are The Health Benefits Of Moringa Leaves

Eating disorders and bullying prevention isn't just about what our kids eat; it's about protecting them from the toxic messages bombarding them every single day. Think your child is safe because they're not on TikTok yet? Think again. Think you’re safe because you’re an adult? The dangerous world of "skinny tok" and diet culture is reaching all of us whether they're scrolling social media or not. In this eye-opening episode of Salad With a Side of Fries, host Jenn Trepeck gets real with Dr. Jillian Lampert about the scary stuff happening online and in schoolyards. Dr. Lampert opens up about her own eating disorder recovery and breaks down why some kids (and adults) are more vulnerable than others. Plus, she shares practical ways to help you and your kids spot BS social media messages and handle weight-related bullying, because let's face it, kids talk, and they're hearing this stuff even without a phone in their hands.What You Will Learn in This Episode:✅ Why genetic predisposition to eating disorders matters more than you think, and how to recognize if your child is at higher risk based on family history and specific genetic markers related to anxiety, metabolism, and inflammation.✅ The real connection between bullying prevention and body image, including how weight-related comments (even "compliments") can trigger dangerous disordered eating behaviors.✅ Essential media literacy skills everyone needs, and especially parents need to teach their children, right now, even if they're not on social media yet, because kids are absorbing toxic "skinny tok" messages from their peers regardless.✅ How weight loss medications are creating a new wave of moral judgment and intensifying body dissatisfaction across all ages, and what this means for the future of eating disorder treatment and prevention.The Salad With a Side of Fries podcast, hosted by Jenn Trepeck, explores real-life wellness and weight-loss topics, debunking myths, misinformation, and flawed science surrounding nutrition and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.TIMESTAMPS:  00:00 Dr. Lampert introduces the genetic markers linked to eating disorders and their connection to anxiety, metabolism, and inflammation01:00 Book launch announcement - October 29th, 2025. Uncomplicating Wellness is now available. Zoom launch event at 7:00 PM ET06:26 Dr. Lampert shares her personal eating disorder recovery story, revealing how bullying as a kid and diet praise triggered her life-threatening condition11:20 Understanding the genetic predisposition to eating disorders, why 9% of people develop eating disorders, the toxic diet culture, and the science behind nutritional psychiatry16:11 How we swung back from body positivity to obsessive thinness, discussion of body dissatisfaction, and the dangerous impact of weight loss medications 22:51 Why "skinny tok" affects all ages an demographics on social media, the critical media literacy skills needed and the direct link between weight-related bullying, body image, and eating disorder onset28:33 A powerful story illustrating how weight-related bullying reveals the bully's own insecurities and body dissatisfaction, and understanding self-cyberbullying35:21 Teaching media literacy skills and learning to reset your social media feeds, and real-life diet culture algorithms40:43 The connection between the loneliness epidemic post-pandemic and the rise in cyberbullying and balancing social media's lifesaving community connections 48:41 Dr. Lampert's final wisdomKEY TAKEAWAYS: 💎 Eating disorders are 60% genetic. People with a history of eating disorders can share genetic markers in three key areas: anxiety, metabolism, and inflammation. This explains why only 9% of the population develops eating disorders despite everyone living in the same toxic diet culture environment.💎 The seemingly innocent compliment like "you look great" after weight loss can be the dangerous trigger that starts someone down the path of disordered eating behaviors. Dr. Lampert's story reveals how positive attention for losing weight made her feel noticed and valued for the first time, reinforcing unsafe eating behaviors that became life-threatening.💎 Your child doesn't need to be on social media to be affected by diet culture. Media literacy skills are essential for all kids because they absorb messages from peers who are consuming content. Parents must teach children to ask critical questions, such as "What is this person trying to sell us?" regardless of screen time.💎 Weight-related bullying is never about the victim; it's a projection of the bully's own body dissatisfaction and insecurity. Understanding this doesn't erase the pain, but it's a crucial insight for helping kids process hurtful comments and recognize that appearance-based judgment stems from societal pressure we all face.ABOUT THE GUEST: Dr. Jillian Lamper

Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about holding hands and how something so simple can have a big impact on your health and happiness. She dives into why this small act of human connection can lower stress, calm your mind, and even help your body feel better, with less pain. Jenn keeps it real and relatable, sharing what the science says about this simple gesture. You’ll learn how physical touch supports your emotional health, boosts oxytocin, and reminds us that we’re wired to connect. It’s all about those little moments of well-being that make a big difference in your everyday wellness. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/        RESOURCES:Become a Happy Healthy Hub MemberJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramNutrisense - WebsiteAbout Uncomplicating Wellness October 29th Mini Summit RegistrationThe Longevity EquationNutrition Nugget: HugsKEYWORDS: Jenn Trepeck, Nutrition Nugget, Salad With A Side Of Fries, Health Tips, Wellness Tips, Holding Hands, Benefits of Physical Touch, Human Connection, Stress Reduction, Oxytocin, Vagus Nerve, Emotional Wellness, Mental Health, Longevity, Physical Touch, Cortisol Levels, Blood Pressure, Heart Rate, Wellness Habits, Functional MRI, Social Baseline Theory, Emotional Regulation, Human Instinct, Pain Relief, Hypothalamus, Mind-Body Connection, Uncomplicating Wellness, Health Benefits of Holding Hands, How Physical Touch Reduces Stress Self-Care, Mindfulness, Healthy Lifestyle, Emotional Connection, Positive Energy, Wellness Journey, Holistic Health, Body And Mind, Relaxation Techniques, Stress Management, Healthy Mindset, Everyday Wellness, Natural Healing, Emotional Balance, Healthy Living Tips, Mental Wellness, Mind-Body Health, Lifestyle Habits, Wellness Podcast, Personal Growth

Wellness without rules isn't just a concept; it's a revolution in how women can approach their health. Are you tired of conflicting advice, restrictive diets, and the overwhelming noise of wellness culture? It's time to ditch the broken tools you've been given and discover that you're not broken; you just need a different approach. This conversation explores how to rebuild body trust, embrace personalized wellness, and reclaim your life at every stage.Host Jenn Trepeck of Salad With a Side of Fries hosts an honest roundtable discussion about her new book, Uncomplicating Wellness. Jenn explores women's health journey through different life stages, from post-surgery recovery to menopause, tackling everything from stress management to how to build trust with your body again without the pressure of perfection.What You Will Learn in This Episode:✅ Why wellness without rules works better than rigid plans, and how to stop calorie counting and focus on protein, quality fats, and fiber instead for sustainable results across every life stage✅ How to cut through the noise of social media wellness culture and identify which supplements, morning routines, and health trends actually serve your personalized wellness goals versus what's just marketing hype✅ The power of self-advocacy in healthcare—learning to ask the right questions, listen to your body, and build your care team when traditional doctors don't have all the answers for menopause wellness, gut health, or chronic conditions✅ Simple stress management techniques that actually work (like the breath-fogging trick) and why small, consistent actions create momentum better than beating yourself into compliance ever willThe Salad With a Side of Fries podcast, hosted by Jenn Trepeck, explores real-life wellness and weight loss, debunking myths, misinformation, and flawed science surrounding our understanding of nutrition and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.TIMESTAMPS:  00:00 Introduction to Jenn’s book, Uncomplicating Wellness and the launch party and mini summit details (Register to attend here: https://bit.ly/UWminisummitreg)02:36 Four women share their one-word relationships with wellness culture from "exploratory" and "evolving" to "work" and "menopause"—revealing how personalized wellness looks different for everyone07:59 First impressions of Uncomplicating Wellness: How the conversational tone, digestible content, and permission to explore the book non-sequentially differ from typical diet culture books15:53 How wellness culture noise shows up differently across life stages—from post-ACL surgery recovery to menopause wellness, and why social media's supplement obsession creates dangerous confusion21:46 The book meets you where you are, but the information can carry you throughout different stages of life and ditching the rules that no longer serve you 30:22 Reclaiming your life through ownership and responsibility, why healthcare shifted responsibility away from patients, and how proactive self-advocacy in healthcare empowers sustainable change34:26 Stress management in real life, using breath control techniques, the power of validation and acceptance and how words matter 40:43 The snowball effect of wellness without rules: how starting with one thing creates momentum that shows up in unexpected places throughout life, and the must-read chapter recommendation that "You're Not Lazy" 45:15 Final encouragement and book club opportunities: the group celebrates the conversational tone of the book and recommends the launch party48:20 Jenn announces bonus podcast playlists for each chapter, plus live book club events starting November 13th in New York CityKEY TAKEAWAYS: 💎 Wellness without rules starts with ditching calorie counting and focusing on the foundation: protein, quality fats, and fiber—three simple pillars that help you feel grounded and in control without the obsessive tracking or restriction💎 Social media's wellness culture is often a loud minority of self-proclaimed gurus with no real credentials. Learning to be innovative and savvy about who you follow protects you from dangerous misinformation about supplements, morning routines, and quick fixes💎 Self-advocacy in healthcare means recognizing that doctors aren't taught lifestyle alternatives, so building your care team with health coaches and other practitioners helps you ask better questions and find options beyond just prescriptions💎 Small consistent actions create real momentum, whether it's adding pink Himalayan salt to water for better hydration, taking one breath before responding to stress, or starting with just one food swapRESOURCES: Become a Happy Healthy Hub MemberJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramNutrisense - WebsiteAbout Uncomplicating Wellness October 29th Min

Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Royo Baked Goods, a family-run Brooklyn bakery that's making some bold claims about their bread and bagels. With nutrition numbers that seem almost impossible—80-calorie bagels and 30-calorie bread slices—Jenn knew she had to investigate what's really going on. What she found in the nutrition facts and ingredient list sparked an interesting conversation about modern food alternatives. Are these the answer to enjoying your favorite carbs guilt-free, or is something else going on here? Jenn dives into what makes these products different, what caught her attention, and why the "healthier" option might not always be the best choice nutritionally. You'll want to hear what she has to say before you place your next bakery order. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/        RESOURCES:Become a Happy Healthy Hub MemberJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramNutrisense - Website Get 33% OFF!ROYO - WebsiteSEO KEYWORDS: Jenn Trepeck, Nutrition Nugget, Salad With A Side Of Fries, Health Tips, Wellness Tips, Royo Bakes Goods, Keto Friendly Bread, Low Carb Bagels, High Fiber Bread, Plant Based Protein, Net Carbs, Wheat Resistant Starch, Psyllium Husk, Healthy Bagels, Artisan Bread, Gluten Free Alternatives, Nutrition Facts, Calorie Count, Fiber Content, Brooklyn Bakery, Registered Dietitian, Sugar Free Bread, Whole Grain, Flaxseed Bread, Apple Cider Vinegar, Bread Ingredients, Bagel Nutrition, Keto Bread Brands, Low Calorie Bread, Oat Fiber, Wheat Protein, Bagels, Traditional Bagels, Brooklyn Bakery, modern food alternatives

Eating cake without guilt starts with understanding how your body actually functions. The secret isn't lack of willpower; it's focusing on quality nutrition and wellness strategies that buffer those sweet treats. Jenn is here to help you create your nutrition plan-and yes, it does include your favorite dessert!Jenn Trepeck, host of Salad With a Side of Fries, breaks down both the science and psychology of enjoying cake while still feeling great. The holidays are approaching! It is possible to enjoy your favorite holiday dishes without restriction as punishment or feeling guilty for indulging. Eating cake, or your favorite sweet treat, without guilt means having a plan, not following arbitrary or contradicting food rules that leave you deprived and lacking. Learn why eating cake without guilt involves mindset and food choices, discover practical holiday eating strategies, and understand how eating cake without guilt fits into sustainable nutrition and wellness. Ready to transform your relationship with sweet treats? This “no shame & guilt-free” conversation delivers actionable tools for eating cake without guilt all year long.What You Will Learn in This Episode:✅ Why eating cake without guilt requires pairing sweet treats with nutrient dense meals instead of eating them separately to support stable blood sugar levels✅ How to use meal planning strategies and nutritional diversity to buffer indulgences so your body handles dessert better than when you're in a state of deprivation✅ The psychology behind food guilt and shame—and why breaking commitments to yourself creates the cycle that keeps you stuck in restrictive eating behaviors✅ Practical conscious eating choices for Halloween, Thanksgiving, and holiday parties that allow you to enjoy eating dessert after meals without the all-or-nothing mindsetThe Salad With a Side of Fries podcast, hosted by Jenn Trepeck, explores real-life wellness and weight loss, debunking myths, misinformation, and flawed science surrounding our understanding of nutrition and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.TIMESTAMPS:  00:00 Intro: Eating cake without guilt and nutrition and wellness strategies for the holidays04:53 Why eating dessert immediately after your meal with protein and fiber supports stable blood sugar levels08:00 Reframing “healthy alternatives” to healthy habits and the lasting impacts11:59 Understanding emotional eating patterns and how childhood experiences can shape our food relationship habits, and the importance of macronutrients and micronutrients15:52 Holiday eating strategies: planning for the next day to avoid the all-or-nothing snowball effect21:41 How variety in diet and gut microbiome diversity reduces cravings and supports sustainable health practices26:46 Addressing the mental side: stopping the ‘should’ mentality and creating your own meal planning strategies32:33 Why food guilt and shame appear when we break commitments to ourselves and put commitments to others first35:00 Restrictive eating behaviors learned in childhood and arbitrary food rules can damage our relationship with food38:19 Conscious eating choices, making a plan for an event or a meal and building healthy rituals around sweet treats for long-term successKEY TAKEAWAYS: 💎 Your body functions on nutrition, not calories—macro and micronutrients like fiber, fats, proteins, and carbs are essential building blocks at the cellular level, which means skipping meals to "save" calories for cake actually depletes your body instead of equipping it to handle indulgence💎 Eating cake without guilt works best when you do all the other things in your day: eat your protein and fiber-packed breakfast, get movement, drink water, and nourish yourself so your body can buffer whatever you eat, rather than operating from a place of deprivation💎 Define what moderation in nutrition means for you individually—your grandmother's version of moderation 15 years ago will look different than yours today, and comparing yourself to others' eating plans only creates confusion and keeps you stuck in food commitment patterns💎 Food guilt and shame show up when we break commitments to ourselves, often because we make unrealistic plans like "I won't eat any dessert" instead of deciding in advance precisely what and how much we'll enjoy, then sticking to that balanced nutrition approachRESOURCES: Become a Happy Healthy Hub MemberJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramNutrisense - Website Get 33% OFF!Nutrition Nugget: The 3 Bite RuleBored? I’ve got you! Nutrition Nugget: HungerQUOTES: 16:34 “So when I say plan the next day, it's not about ‘getting right back on’, and I'm using air quotes for everybody who can't see. That's not what I mean. What I mean is keep going because as long as we have a plan and stick

Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about LMNT’s zero-sugar electrolyte mix, and she's not holding back on her signature deep-dive analysis. Jenn examines every ingredient with her trademark scrutiny, from the type of magnesium they use to the specific form of salt in each packet. She's got strong opinions about absorption mechanisms and flavor impacts you've probably never considered. Does LMNT pass Jenn's rigorous standards, or will she recommend you look elsewhere for your electrolyte mix? You'll have to listen to find out if this popular electrolyte drink should be a staple on your grocery list. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/        RESOURCES:Become a Happy Healthy Hub MemberJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramLMNT - WebsiteSEO KEYWORDS: Jenn Trepeck, Nutrition Nugget, Salad With a Side of Fries, Health Tips, Wellness Tips, Electrolyte Supplements, LMNT, Sodium Intake, Magnesium Malate, Potassium Chloride, Stevia Sweetener, Hydration Optimization, Salt Deficiency, Mineral Absorption, Keto Friendly Electrolytes, Paleo Diet Supplements, Low Carb Hydration, Electrolyte Formulation, Natural Flavors, Sugar Free Electrolytes, Fitness Performance, Sleep Quality, Cognitive Function, Himalayan Pink Salt, Insulin Response, Glycemic Impact, Magnesium Sources, Potassium Dosage, Sodium Chloride, Citric Acid, Adrenal Health, Electrolyte Balance, Mineral Deficiency, Sodium Chloride Sources, Whole Food Diet, Workout Recovery, Thyroid Health, Best Electrolyte Supplements For Low Carb Diets, How Much Sodium Do You Need For Optimal Health

Feeling drained or stuck with stubborn weight that just won’t budge? Or maybe you’re endlessly exhausted, breaking out in rashes, or other seemingly unexplainable symptoms? A sluggish liver or thyroid can leave you feeling tired, bloated, or in a fog. Don’t worry, this episode is all about how your liver and thyroid team up to help your body ditch toxins, and what you can do to support them, boosting overall wellness. This week, Jenn Trepeck is joined by Sara Banta, renowned Certified Dietary Supplement Professional and a member of the National Association of Nutritional Professionals. Sara Banta shares her personal journey and practical tips on detox support, thyroid and liver health, estrogen balance, and using nutrition and lifestyle to support your health whether your goal is more energy, weight loss, and simple detoxification. Get ready for actionable advice, real talk, and holistic strategies to help you feel lighter, brighter, and more energized. What You Will Learn in This Episode:✅ How liver health impacts detoxification and weight loss ✅ The role of thyroid function in energy, metabolism, and overall wellness  ✅ Practical strategies to reduce toxins and support estrogen balance ✅ Supplements that help optimize liver and thyroid function The Salad With a Side of Fries podcast, hosted by Jenn Trepeck, explores real-life wellness and weight loss, debunking myths, misinformation, and flawed science surrounding our understanding of nutrition and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.TIMESTAMPS:  00:00  Detox support links toxins to stalled weight loss and why liver health is vital for detoxification05:32 Sara Banta’s journey with thyroid function and toxins, and her son's leukemia scare, tied to poor detox support12:20 Sara’s son struggles with his heart stopping, and the value of natural supplements19:22 Signs of sluggish thyroid function can include unexplained weight gain, loss of hair, eyebrows, thinning, dry skin, bloating and more23:49 The liver controls the detoxification, hormones, thyroid, estrogen, and cortisol, removing environmental chemicals and more27:50 Fatty liver epidemic linked to toxins, not just alcohol31:16 Detox support starts with lifestyle, not just supplements36:23 Iodine deficiency can block thyroid function and detox support38:22 Supplements for liver health without toxins or fillers42:09 Discussion of iodine supplements and how to choose quality supplements for adequate detox support 44:16 Hope for holistic health through detox support strategiesKEY TAKEAWAYS: 💎 Detox support clears toxins to boost liver health and by extension weight loss.💎 Thyroid function relies on liver health to convert T4 to T3, combating fatty liver. 💎 Supplements and an organic diet can reduce estrogen dominance for better detoxification. 💎 Iodine deficiency can hinder thyroid function, but quality supplements enhance detox support.  ABOUT THE GUEST: Sara Banta is a renowned Certified Dietary Supplement Professional and a member of the National Association of Nutritional Professionals, celebrated for her dedication to empowering individuals to achieve optimal health through the transformative power of cutting-edge natural supplements, DNA-based nutrition, and lifestyle changes. As the founder of the award-winning and cutting-edge brand Accelerated Health Products, named the Most Innovative Supplement Company for FOUR years in a row, Sara has established herself as a trailblazer in the health and wellness industry, pioneering innovative solutions to support holistic well-being. With a passion for educating and inspiring others, Sara hosts the Top 10 health podcast, the Accelerated Health with Sara Banta, where she shares her wealth of knowledge and expertise with a global audience. Through her engaging and insightful discussions and expert guests, she offers invaluable insights into the latest trends, research, and breakthroughs in health and nutrition. As an advocate for holistic health, Sara believes in the profound impact that carefully formulated supplements, nutrition, and lifestyle modifications can have on overall well-being. With a steadfast commitment to empowering individuals to take control of their health destinies, she continues to inspire positive change and transformation in countless lives. Through her visionary leadership, Sara Banta is shaping the future of wellness, driving a movement towards a healthier, happier, and more vibrant world for all.RESOURCES: Become a Happy Healthy Hub MemberJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramNutrisense - WebsiteToxins in Our Environment (feat. Adriana Shuman)Nutrition Nugget: Non-Alcoholic Fatty Liver DiseaseGUEST RESOURCES: Sara Banta Health - WebsiteAccelerated Heal

Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Organic Bread of Heaven, a small family-run bakery that’s making bread (and more)  the old-school way, which might actually belong in your freezer. Have you ever wondered if there's a bread that checks all the boxes: organic, no preservatives, allergen-friendly, and still tastes like real bread? Jenn dives into a bakery that’s flying under the radar but could be a game-changer for your grocery list. Is it too good to be true, or finally the answer to your gluten-free prayers? You’ll have to listen to find out what sets this one apart, and no, it's not just a trend. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/        RESOURCES:Become a Happy Healthy Hub MemberJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramOrganic Bread of Heaven WebsiteKEYWORDS: Jenn Trepeck, Nutrition Nugget, Salad With a Side of Fries, Health Tips, Wellness Tips, Allergen‑free Bread, Organic Bread, Sourdough Bread, Organic Bread of Heaven, Sprouted Wheat Bread, No Preservatives, Allergen-Free, Dairy-Free Bread, Nut-Free Bread, Soy-Free Bread, Sesame-Free Bread, Egg-Free Bread, Family-Owned Bakery, Gluten-Free Alternative, Healthy Bread Option, Clean Ingredients, No Added Sugar, Real Sourdough, No Added Yeast, Whole Grain Bread, Non-Gmo Bread, Bread For Kids With Allergies, Pizza Crust Alternative, High Carb Bread, No Artificial Flavors, Allergen-Friendly Baking, Bread With Simple Ingredients, Best Allergen-Free Sourdough Bread, Organic Sprouted Wheat Bread For Kids

Did you know that environmental toxins, such as microplastics, heavy metals, or mycotoxins, may be hanging out at your house? Could they be making you sick? Let’s investigate, find out where they may be hiding and let’s tackle those toxins together! Join Jenn Trepeck on Salad With a Side of Fries as she chats with nutritionist Adriana Shuman, who gives us the scoop on how toxins in our environment can impact our wellness. From detoxification hacks to picking third-party tested food, coffee and cookware, Adriana shares easy tips to clean up your kitchen and bedroom. Curious about genetics or dodging fragrances? This episode breaks it down with practical steps to thrive, not just survive, in a world filled with toxins. Tune in to learn how to boost your wellness with actionable, science-backed tips!What You Will Learn in This Episode:✅ Discover how environmental toxins affect your wellness and energy✅ Learn practical detoxification tips for a healthier home✅ Uncover the role of genetics in handling toxins like microplastics✅ Find out how to choose third-party tested products to reduce heavy metal exposureThe Salad With a Side of Fries podcast, hosted by Jenn Trepeck, explores real-life wellness and weight loss, debunking myths, misinformation, and flawed science surrounding our understanding of nutrition and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.TIMESTAMPS:  00:00 Shuman’s journey from pharmacy to holistic health, driven by a passion to address toxins affecting our wellness and energy levels05:15 Breaking unwellness with functional medicine, Shuman recounts her experiences in Slovakia, where chronic illness was normalized08:40 Discussion of the critical roles of mitochondria and microbiome in combating environmental toxins and how these systems drive detoxification10:48 Shuman distinguishes between beneficial stressors, such as exercise, and harmful ones, including environmental toxins. Genetics or toxin overload leads to symptoms12:05 Shuman compares health to an oak tree, needing healthy soil free from environmental toxins. Proper nutrition, sleep, and movement are vital15:00 Shuman details key lab tests, including organic acid and mycotoxin tests, to assess heavy metals and other toxins24:52 Practical tips focus on choosing third-party tested coffee and cookware to minimize environmental toxins. Shuman recommends glass coffee makers34:02: Shuman shares bedroom hacks to reduce environmental toxins, like using organic mattresses and avoiding fragrances in laundry productsKEY TAKEAWAYS: 💎 Genetic testing can reveal how your body's detoxification pathways handle environmental toxins, such as heavy metals, guiding personalized wellness plans.💎 Understand your genetics to see why toxins affect you differently, optimizing microbiome and mitochondria function for improved health.💎 Use functional medicine for genetic testing to identify mutations impacting the detoxification of glyphosate and mycotoxins.💎 Tailor strategies with genetic data to reduce toxin overload, enhancing third-party tested product choices for wellness.ABOUT THE GUEST: Adriana Shuman is a highly respected, certified nutritionist and functional medicine health and wellness strategist with a degree in pharmacy. She has over fifteen years of experience in guiding people to health. She specializes in creating root cause-focused strategies using her proprietary four-step methodology to help clients regain energy, improve gut and mitochondrial health, lower blood glucose levels, and achieve vibrant health.Adriana holds a degree from the Pharmaceutical University in Bratislava, Slovakia. During her studies, she realized the limitations of conventional medicine as she witnessed the health struggles of both her family and patients. In 2001, she immigrated to the US, drivenby a passion for holistic health and a mission to uncover the true foundations of wellness and align her life with her purpose.As the founder of Your Wellness Made Simple, Adriana has guided numerous clients toward their desired health goals. Featured in Dr. Elaine Aron’s documentary Sensitive, she shares her experience as a Highly Sensitive Person (HSP), which informs her compassionate approach to wellness coaching. Her philanthropic efforts, recognized with two National Philanthropy Day honors, reflect her dedication to making a positive impact beyond her professional practice.Adriana is the author of The Light: Living Your Truth. Her expertise has been shared in podcasts, live events, and workshops.RESOURCES: Become a Happy Healthy Hub MemberJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramNutrisense - Website GET 33% OFF!The Body's Daily DetoxGUEST RESOURCES: Your Wellness Made Simple WebsiteYour Wellness Made Simple InstagramConsumerLab.comLead Safe MamaLive Well - Adriana

Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about stability and why it’s more than just staying upright—it’s a cornerstone of our health. Too often, we focus only on cardio or strength, forgetting that proper physical fitness requires strength, flexibility, and stability working together. Jenn explores how balance training supports not only your daily activities but also your long-term health. With stability training for longevity, you’ll discover how minor tweaks to your fitness routine can improve physical balance, prevent injury, and keep you active for years to come. Could stability be the missing piece in your wellness journey? Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday.  Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES:Become a Happy Hub MemberJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramBone Health & the Problem with Bone Density ScansKEYWORDS: Jenn Trepeck, Nutrition Nugget, Salad With a Side of Fries, Health Tips, Wellness Tips, Stability, Staying upright, Cardio, Strength, Flexibility, Balance training, Stability training for longevity, Fitness routine, Physical balance, Prevent injury, Balance

Have you ever been told to “eat less and move more” to lose weight, but always seem to gain the weight back? That’s because, fundamentally, prolonged calorie restriction leads to metabolic adaptation, which actually prioritizes the loss of muscle mass, not body fat. It’s not in your head! And you’re not doomed!Today on Salad With a Side of Fries, Jenn Trepeck explores how metabolic adaptation can affect energy expenditure and muscle mass, leading to hormonal imbalances and other unwanted symptoms. Learn why "eat less, move more" is not a long-term weight loss solution and why, instead, we want to be focusing on building muscle. Jenn shares how prioritizing protein intake and fiber consumption, stress management, and getting quality sleep can help to prevent metabolic adaptation and support metabolic restoration. Discover how reverse dieting can help to restore your basal metabolic rate and other strategies to support sustainable health through gradual fat removal. What You Will Learn in This Episode:✅ Learn why "eat less, move more" leads to muscle loss and fat regain✅ Explore nutrition strategies to prevent the effects of metabolic adaptation✅ Understand the roles stress management and sleep quality have in restoring basal metabolic rate✅ Get practical tips for restoring metabolic health, like reverse dieting, and sustaining hormonal balance for long-term healthThe Salad With a Side of Fries podcast, hosted by Jenn Trepeck, explores real-life wellness and weight loss, debunking myths, misinformation, and flawed science surrounding our understanding of nutrition and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.TIMESTAMPS: 00:00 Metabolic Adaptation Explained: How Calorie Restriction Slows Basal Metabolic Rate to Survive03:40 Our bodies adapt to weight loss by reducing energy expenditure, negatively impacting our muscle mass06:41 Metabolic adaptation conserves energy, lowering basal metabolic rate during calorie restriction09:57 Increased efficiency in metabolic adaptation sheds muscle mass, harming sustainable health13:29 Metabolic adaptation can cause weight loss plateaus, drawing nutrients from the bones15:04 Hormonal imbalances from metabolic adaptation affect thyroid function19:55 Prevent metabolic adaptation with quality nutrition: protein and fiber in every meal makes removing fat no big deal28:00 How reverse dieting can help restore our body’s basal metabolic rate and counter the effects of metabolic adaptation34:41 Build muscle mass with resistance training to boost metabolism and avoid metabolic adaptation38:39 Thyroid function is key to restoring basal metabolic rateKEY TAKEAWAYS: 💎 Prevent metabolic adaptation by prioritizing quality nutrition and protein intake to maintain basal metabolic rate.💎 Build muscle mass through resistance training to boost energy expenditure and avoid calorie restriction pitfalls.💎 Focus on stress management and sleep quality for hormonal balance and sustainable health.💎 Use reverse dieting to counter the effects of metabolic adaptation, aiding in restoring your basal metabolic rate.RESOURCES MENTIONED: Become a Happy Healthy Hub MemberJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramPersonalizing Fitness by ADAPTing (feat. Philip Pape)Nutrition Nugget: Minnesota Starvation Experiment Celebrating Three Years with The Five Fat FactorsNutrition Nugget: EggsYour Fat Cells Have MemoryTake Your Foot Off the GasQUOTES: 00:00 "In prolonged periods of calorie restriction, which is the old adage of ‘eat less, move more’, the body adapts in order to survive." Jenn Trepeck03:40 "Metabolic adaptation is essentially when the body adapts to prolonged calorie restriction or weight loss efforts by changing its physiology." Jenn Trepeck17:17 "We want to focus on nutrition that supports every piece of our body's function and maintaining and building muscle." Jenn Trepeck28:13 "Metabolic restoration is reversing the metabolic adaptation... improving energy levels, improving our metabolism." Jenn TrepeckSEO KEYWORDS: Jenn Trepeck, Salad With a Side of Fries, Nutrition Nugget, Health Coach, Weight Loss for Real Life, Metabolic adaptation, Metabolic restoration, Muscle mass, Hormonal balance, Nutrition quality, Stress management, Sleep quality, Protein intake, Fiber consumption, Reverse dieting, Sustainable health, Metabolic adaptation effects, Restoring basal metabolic rate, GLP, GLP-1, fat loss, body composition

Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about clutter and its impact on our health. Could piles of stuff undermine your mental health, physical health, and brain function? Jenn explores how clutter can affect stress, sleep, productivity and weight management. From overconsumption to a hoarding disorder, clutter can sap cognitive resources and life satisfaction. Curious how decluttering your home or office can help your health? Listen now! Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday.  Have an idea for a nutrition nugget?  Submit it here: https://asaladwithasideoffries.com/index.php/contact/        RESOURCES:Become a Happy Healthy Hub MemberJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramGet Your House in Order (feat. Deanna Yates)1-800-HOARDERSHoarders.com

Did you know that there is a chiropractic technology that’s revolutionizing wellness by optimizing proper spinal alignment and blood flow? This innovative approach uses advanced techniques, such as sound wave corrections to painlessly and systematically enhance brain health and improve quality of life. Today on Salad With a Side of Fries, Jenn Trepeck is joined by Dr. Stan Pierce, an industry leading chiropractor, to explore how chiropractic technology, like the EPIC method, addresses common issues like migraines and hypertension. Discover how precise neck alignment targets the root causes of lasting health improvements in this insightful episode, featuring cutting-edge health strategies.What You Will Learn in This Episode:✅ How chiropractic technology benefits spinal alignment✅ The impact of blood flow on brain health✅ Benefits of sound wave techniques in EPIC corrections✅ Why the value of corrective care and upper cervical alignment techniques resolves various symptomsThe Salad With a Side of Fries podcast, hosted by Jenn Trepeck, explores real-life wellness and weight loss, debunking myths, misinformation, and flawed science surrounding our understanding of nutrition and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.TIMESTAMPS:  00:00  Dr. Stan Pierce explains how chiropractic technology enhances spinal alignment to optimize nervous system function06:05  Chiropractic technology and its role in correcting subluxation for better blood flow and health10:45  Highlights pros and cons of technology in healthcare, emphasizing digital x-ray and reduced human error14:12  Introduces EPIC, a chiropractic technology using a percussive instrument for precise corrective care19:14  Explains why the upper cervical focus in chiropractic technology is critical for brain health22:04  Describes how sound wave technology in chiropractic technology improves neck alignment29:18  Connects chiropractic technology to blood flow issues, addressing symptoms like high blood pressure34:25  Links chiropractic technology to preventing cognitive decline through upper cervical alignmentKEY TAKEAWAYS: 💎 Chiropractic technology utilizes sound wave corrections to enhance spinal alignment, promoting optimal nervous system function.💎 EPIC, a chiropractic technology, leverages percussive instrument precision to improve blood flow and corrective care.💎 Upper cervical focus in chiropractic technology supports brain health by ensuring proper neck alignment.💎 Chiropractic technology addresses symptoms like migraines by optimizing blood flow through subluxation correction.ABOUT THE GUEST: Dr. Stan Pierce, a fourth-generation chiropractor with a Bachelor of Science in Nutrition, has led the Evolutionary Percussive Instrument Correction (EPIC) technique as President and CEO since 2015, with a practice in Florida and licenses in multiple countries worldwide. His work, published in journals like the American Journal of Biomedical Science & Research, is taught globally and at Sherman College of Chiropractic and Life University, where he serves as faculty. As an esteemed educator, Dr. Pierce’s transformational lectures make him an honored guest on the Salad With a Side of Fries podcast.RESOURCES:Become a Happy Healthy Hub MemberJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramGUEST RESOURCES: EPIC Clinics - WebsiteStan Pierce - FacebookStan Pierce - LinkedInQUOTES: 00:00 "The nervous system controls everything... misalignments of the spine can manifest as different functional problems." - Dr. Stan Pierce10:25 “So as long as I've known you, you have always talked in terms of upgrading our care by testing, not guessing.” Jenn Trepeck12:29 "We use a sound wave alignment instrument...it minimizes human error and is gentle." - Dr. Stan Pierce16:27 “If you want even more support in between episodes, I'm inviting you to receive my email newsletters.” Jenn Trepeck26:34 “The body is always doing exactly what it's supposed to do. Our job is to figure out why it thinks that that is what it's supposed to do.” Jenn Trepeck29:27 "The brain requires proper arterial blood flow to be healthy and age gracefully." - Dr. Stan PierceSEO KEYWORDS: Jenn Trepeck, Salad With a Side of Fries, Nutrition Nugget, Health Coach, Weight Loss for Real Life, Chiropractic technology, Spinal alignment, Upper cervical, Blood flow, Sound wave, Corrective care, Neck alignment, Brain health, Chiropractic technology benefits, Upper cervical alignment techniques, EPIC technique, Wellness Without the Weirdness, Chiropractic care, Dr. Stan Pierce, Evolutionary Percussive Instrument Correction (EPIC) technique 

Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Premier Protein, to see if these popular protein drinks live up to the hype. She assesses the marketing of Premier Protein drinks, which heavily emphasize a "flavor-first" approach and boldly state they "never sacrifice flavor for nutrition." Jenn questions this premise, pointing out that most people turn to a protein shake for its nutritional value, not only for its flavor. She dissects the nutritional facts and ingredient list, looking for what a "flavor-first" approach might add or miss altogether. What does Jenn uncover that makes her conclude this might be a pass for her? Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday.  Have an idea for a nutrition nugget?  Submit it here: https://asaladwithasideoffries.com/index.php/contact/       RESOURCES:Become a Happy Healthy Hub MemberJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramKEYWORDS: Premier Protein Drinks, Wellness And Weight Loss, Nutrition Nugget, Pre-Made Protein Drinks, Chocolate Flavor, Vanilla Flavor, Classic Protein Shake, Almond Milk, Indulgence Protein Shake, Mini Protein Shakes, Protein Powders, Protein Cereals, Protein Pancakes, Protein Goals, Nutrition Facts, Food Supplement, Not A Low Calorie Food, Post-Workout Protein, Micronutrients, Vitamin Blend, Milk Protein Concentrate, Calcium Caseinate, Sunflower Oil, Soybean Oil, Natural And Artificial Flavors, Cellulose Gum, Carrageenan, Sucralose, ACE K, Flavor First, Progress Over Perfection, Happy Healthy Hub, Vegan Almond Butter Chocolate Chip Cookies, Food Marketing, Protein Marketing, Flavor First

Have you ever felt like your body's playing tricks on you with endless fatigue, bloating, or hormone chaos? Candida overgrowth may be the sneaky culprit behind it all. Today’s expert is here to fill you in on how candida links your gut health, thyroid function, and even hormones like estrogens and cortisol and his four-phase Candida protocol. In this episode of Salad with a Side of Fries, Jenn Trepeck is joined by Dr. Michael Biamonte to discuss his naturopathic journey and the development of BioCybernetics for diagnosing imbalances. They debunk myths about candida overgrowth being protective, discuss symptoms such as cognitive issues and chemical sensitivity, and detail his four-phase Candida protocol. Additionally, discover the benefits of organic acid tests, stool tests, and calprotectin for accurate diagnosis and treatment. Don’t miss this eye-opening chat.The Salad With a Side of Fries podcast, hosted by Jenn Trepeck, explores real-life wellness and weight loss, debunking myths, misinformation, and flawed science surrounding our understanding of nutrition and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.IN THIS EPISODE: (00:00) Dr. Biamonte explains how candida overgrowth feeds on B complex vitamins, converting carbohydrates into sugars(04:57) Dr. Biamonte’s journey into naturopathy, driven by curiosity about nutrition when his father was ill(07:23) Dr. Biamonte develops a computer program called BioCybernetics(11:31) Candida is a cause of unusual reactions to vitamins linked to gut health imbalance(13:06) Reverse-engineering Candida treatment and the importance of rotating antifungals(17:29) Dr. Biamonte debunks the myth that Candida is protective, explaining that it suppresses immune system function(19:09) Symptoms of candida overgrowth, including fatigue, cognitive issues, gastrointestinal discomfort, eczema, and chemical sensitivity(25:43) Dr. Biamonte connects Candida to hormones, impacting thyroid function and Hashimoto's(28:03) Dr. Biamonte recommends organic acid tests and specific stool tests over blood tests to diagnose candida overgrowth accurately(31:52) Dr. Biamonte outlines the  protocol to remove Candida(36:00) Dr. Biamonte explains that resolving candida overgrowth and leaky gut facilitates thyroid and adrenal recovery, but toxic metals must be addressed first(39:40) Why is there resistance to the protocolKEY TAKEAWAYS:Candida overgrowth significantly impacts gut health and hormones, particularly estrogens and cortisol, which can exacerbate conditions like Hashimoto's and thyroid function imbalances, requiring a targeted approach to address underlying dysbiosis. Dr. Michael Biamonte’s four-phase Candida protocol involves a bowel cleanse, rotating antifungals, biofilm busters, and probiotics to restore gut flora, emphasizing the need to address leaky gut for effective treatment.Accurate testing, such as organic acid tests and stool tests (as opposed to unreliable blood tests), is crucial for identifying Candida overgrowth. Markers like stool pH, fecal IgA, and calprotectin indicate its presence.QUOTES:        (15:48) "You were so ahead of your time in creating a program that is now essentially what people hope AI will do in medicine." Jenn Trepeck(20:00) “Candida, just like many other things of this nature, stresses out whatever your genetic weaknesses are to the point where that's how the symptoms manifest.” Dr. Michael Biamonte(22:07) “A lot of those things we associate with the B vitamin deficiency. So, the irony is that a B complex would also create a reaction in these same people. So it's all connected.” Jenn Trepeck(25:45) "This was never known before, but candida and your whole biome regulates your hormones." Dr. Michael Biamonte(38:29) "Our objective is not for everyone to run out panicking that everybody has Candida, but to really open everyone's eyes." Jenn TrepeckRESOURCES:Become a Happy Healthy Hub MemberJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramGUEST RESOURCES:The Biamonte Center - FacebookHealth-Truth - YouTubeDr. Michael Biamonte - InstagramDr. Michael Biamonte - LinkedInBIOGRAPHY: Dr. Michael Biamonte is the founder of the Biamonte Center for Clinical Nutrition. He is a co-creator of BioCybernetics, which is an unprecedented computer software program that can study blood work, mineral tests and many other lab tests to determine exactly where your body is imbalanced, initially designed for aerospace purposes.  As a practitioner for over 30 years, he is dedicated to improving the lives of his patients and helping them get back to living.  He holds a Doctorate of Nutripathy and is a New York State certified Clinical Nutritionist. He is a professional member of the International and American Association of Clinical Nutritionists, the

Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Jeffing—the run-walk method that Olympian Jeff Galloway made famous. You might wonder why breaking up your run with intervals of walking can actually make you faster, stronger, and less prone to injury. Jenn dives into what the research says, who’s using this approach (hint: it’s not just beginners), and how you could apply the same principles to whatever workout you love. Could adding in more breaks actually be the secret to better performance? Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday.  Have an idea for a nutrition nugget?  Submit it here: https://asaladwithasideoffries.com/index.php/contact/       RESOURCES:Become a Happy Healthy Hub MemberJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramKEYWORDS: Jeffing, Jeff Galloway, Salad With A Side Of Fries, Run Walk Method, Interval Training, Walk Run Intervals, Marathon Training, Half Marathon Training, Injury Prevention, Reduce Fatigue, Reduce Burnout, Endurance Training, Structured Workouts, Shuffle Jog, 30 Second Walk Break, Women’s Health Quote, Journal Of Science And Medicine In Sport, Marathon Runners, Half Marathoners, Comparable Finish Times, Improve Race Times, Avoid Injuries, Running Form, Breathing Technique, Nose Breathing, Mouth Breathing, Fatigue Management, 1 To 3 Ratio, Walk Jog Workout, Beginner Running Tips, Menopausal Women Fitness, Perimenopausal Women Cardio, Ultra Marathon Training, Distance Intimidation, Speed Training, Recovery Days, Timer For Intervals, Jeff Galloway App, Barry’s Bootcamp, Treadmill Intervals, Happy Healthy Hub

Curious about how your mindset shapes your eating habits and affects your body’s response to food? Could healing past trauma be the missing piece in your wellness journey? Today, Jenn Trepeck and Lisa Schlosberg, founder of Out of the Cave, LLC, explore the mind-body connection and its impact on emotional eating. Together, they explore how healing trauma can reshape our relationships with food, how our animal brain interprets social context as either safety or danger, and offer tools such as breathwork and the feelings wheel to build emotional awareness and combat chronic stress for sustainable, holistic health.The Salad With a Side of Fries podcast, hosted by Jenn Trepeck, explores real-life wellness and weight loss, debunking myths, misinformation, and flawed science surrounding our understanding of nutrition and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.IN THIS EPISODE: (00:00) Lisa Schlosberg introduces the concept of humans as spiritual beings, emphasizing the mind-body connection (05:59) Lisa’s weight loss journey, emotional eating and revealing the importance of holistic health(10:50) The Adverse Childhood Experiences study connects childhood trauma to physical health issues like obesity and addiction(13:11) Discussion of the mind-body connection and how the feelings wheel can be tied to weight loss(18:35) Eating releases dopamine and serotonin, reinforcing emotional eating in times of stress(22:16) Reiterating humans as spiritual beings with an animal brain in a social context(29:02) The animal brain perceives discomfort as danger, triggering physiological reactions like chronic stress (31:40) Lisa suggests using breath work to manage emotional awareness and reduce stress eating(35:54) Discussion of energy, the mind-body connection and advocating for self-love and mindfulness(39:05) Addressing social media influence and doom scrolling, idealized images create chronic stress, driving emotional eating(42:34) Lisa concludes with a call for self-compassion, offering hope for trauma healingKEY TAKEAWAYS:The mind-body connection is central to understanding emotional eating, as Lisa Schlosberg explains how unprocessed trauma and stress can manifest as disordered eating patterns, impacting weight loss and holistic health.Self-compassion and emotional awareness are vital for healing, with tools like the feelings wheel helping individuals identify emotions associated with food and body image, thereby fostering healthier coping mechanisms.Chronic stress from social media and societal pressures can trigger stress eating. Still, mindfulness practices, such as breathwork, can help shift the nervous system toward a state of safety, supporting mental health and balanced eating habits.QUOTES:        (05:59) “It wasn't until I spoke to my mom's friend, who is a nutritionist, she explained to me that I was undereating and over-exercising.” Lisa Schlosberg (08:45) “Food was my drug of choice growing up. And what was happening without using food and eating to stuff down all the feelings or dieting and over exercising to distract from all of the feelings, I was an emotional disaster. And that was very confusing and really tricky to navigate.” Lisa Schlosberg(13:12) “I started applying everything that I was learning in my own research about how diets don't work. You can't just restrict food and think that that's gonna be a sustainable way of living. I started focusing on my health holistically instead of just my weight. I started seeing myself as a complex, multidimensional, emotional human being rather than just a body, and I started learning how to really feel and express my emotions rather than eat them or starve myself because of them.” Lisa Schlosberg(14:25) “What we've learned from your story is that not feeling the emotions or trying to cope without tools starts to show up in the body.” Jenn Trepeck(20:20) “Every single time you eat food, two of the four happy chemicals are released in your brain.” Lisa Schlosberg(38:29) “When I was growing up, social context and those cues were very much magazines and TV commercials. Today it's social media.” Jenn Trepeck(42:16) “Everybody has a bit of homework, to start to observe where we are and what we're noticing and paying more attention.” Jenn Trepeck RESOURCES:Become a Happy Healthy Hub MemberJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramPermission to Feel: BookGUEST RESOURCES:Out of the Cave - WebsiteLisa.Schlosberg - InstagramThe Out of the Cave - PodcastLisa Schlosberg - FacebookLisa Schlosberg - YouTubeIntentional Eating and Mindful Nutrition with Jenn TrepeckFeelings WheelBIOGRAPHY: Lisa Schlosberg is the founder of Out of the Cave, LLC, where she combines her comprehensive expertise as a licensed social worker, integrative nu

Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Arbonne’s EnergyFizz & GreenSynergy Elixir—two products that promise gut health, glowing skin, and a natural energy boost. But are they worth the hype…and the price tag? Jenn breaks down the claims, the ingredients, and whether these powders really deliver on what they promise. Could there be better, more effective (and less expensive) options out there? Do these drinks really give you more than a cup of tea or a handful of veggies? You’ll have to listen in to find out. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday.  Have an idea for a nutrition nugget?  Submit it here: https://asaladwithasideoffries.com/index.php/contact/       RESOURCES:Become a Happy Healthy Hub MemberJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramThe Algae Advantage (feat. Catharine Arnston)KEYWORDS: Arbonne Energy Fizz, Green Synergy Elixir, Arbonne Nutrition Nugget, Jenn Trepeck Podcast, Salad With A Side Of Fries, Arbonne Fizz Sticks, Ginseng Fizz Sticks, Vegan Dietary Supplement, Collagen Builder, Gut Health, Boost Skin Radiance, Reduce Bloating, Digestive Enzymes, Vegan Collagen, Arbonne Product Review, Natural Energy Boost, B Vitamins Blend, Caffeine From Green Tea, Guarana Seed Extract, Ginseng Root, Coenzyme Q10, Chromium For Blood Sugar, Antioxidant Blend, Vegan Certified, Non GMO Verified, Kosher Certified, Halal Certified, Gluten Free Formula, No Artificial Flavors, No High Fructose Corn Syrup, Plant Based Energy Drink, Gut Glow On The Go, Citrus Flavored Shot, Hyaluronic Acid For Skin, Algae Superfood, Cane Sugar And Stevia, Cognitive Performance Support, Reduce Fatigue, Endurance Energy, Digestive Enzymes

Ever wondered if tiny tweaks could truly lead to a wellness transformation, or if a community support system is all it’s cracked up to be? What if a simple mental reset could help you let go of perfectionism and embrace the messy, beautiful gray area of progress? Get ready, because this episode is about to pull you into an inspiring conversation that’s all about real results!Welcome to Salad with a Side of Fries. Today, host and health coach, Jenn Trepeck is joined by a Healthy Vibe Tribe member, Cyndi! After she discovered the podcast, Cyndi quickly became a loyal listener and podcast member (now the Happy Healthy Hub), soaking up nuggets like boosting protein and fiber for better lifestyle changes. In January 2025, Cyndi joined the Healthy Vibe Tribe, a 12-week Zoom health coaching program with Jenn, where accountability and group support helped her push past life’s challenges, sparking her journey toward true lifestyle changes. Despite a rocky start, her mental reset and commitment led to incredible results like naturally gravitating towards whole foods rather than ultra processed snacks, losing eight inches from her waist, and fitting into a beloved old swimsuit. Tune in to hear how small changes and a mindset shift can equal big wins. If you need a dose of inspiration that’ll have you ready to take on your own journey, don’t miss this episode.The Salad With a Side of Fries podcast, hosted by Jenn Trepeck, explores real-life wellness and weight loss, debunking myths, misinformation, and flawed science that surround our understanding of nutrition and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.IN THIS EPISODE: (00:00) Intro: Meet Cyndi(04:20) Cyndi shares how she discovered the podcast(06:53) Using a nugget from every podcast episode can shape your wellness journey(09:13) Cyndi recalls feeling lost and needing a mental reset(12:27) Breakdown of the Healthy Vibe Tribe, valuable coaching and community support (Curious to learn more about joining the Fall Healthy Vibe Tribe? Click HERE) (16:11) The benefits of Cyndi committing to the 2nd Healthy Vibe Tribe round and seeing results(21:56) Eight inches disappear from her waist, fitting into an old swimsuit, marking a weight loss milestone(27:44) Cyndi adopts “example or warning” as a mantra and the value of tracking her food(32:50) Cyndi notes her husband joined her healthy habits after seeing her results(37:48) Cyndi shares her cardiologist’s surprise at her improved cardiac health and blood work(39:43) Join the Healthy Vibe Tribe starting September 8th for a 12-week session (details HERE)KEY TAKEAWAYS:Small changes can lead to significant results. Cyndi's journey highlights how incremental adjustments, like increasing protein and fiber intake or establishing a bedtime routine, can transform health and wellness over time, as seen in her improved cardiac health and weight loss. Community support and coaching enhance success. The Healthy Vibe Tribe provided Cyndi with accountability and encouragement, helping her navigate challenges like the flu and stay committed to her lifestyle changes. Embracing the gray area fosters sustainable progress. Cyndi learned to move away from perfectionism, accepting that health improvements are not linear, which allowed her to achieve significant results, like losing eight inches from her waist and shocking her cardiovascular doctor with her improved heart health. QUOTES: (5:11) "In every episode, I would find something that I liked or I could use, and I just slowly started picking one thing from each episode that would make my life better. So they were informative and they did help me to start making some little changes on my own.” - Cyndi(08:27) “These were small things, we weren't changing the world overnight, but we were changing ourselves overnight.” - Cyndi(09:01) "We have this expectation that it's gonna be a straight line from where we are to where we want to be. And the reality is it's not." - Jenn Trepeck(16:52) “I just told myself, ‘you’re worth 12 weeks. Just try it and see how it goes’.” - Cyndi(24:00) "Anytime we take one measurement, we want to take all of the measurements and never look at one measurement in isolation." - Jenn Trepeck(34:52) “Perhaps our most powerful impact on the people around us is simply to focus on our own health and take the steps and do the things and let them evolve.” Jenn Trepeck(43:00) “ You're always stronger when somebody's there to help you hold your hand and build you up.” - CyndiRESOURCES:Curious to learn more about the Healthy Vibe Tribe? Become a Happy Healthy Hub MemberJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramNutrition Nugget: 10-3-2-1-0Extra! Extra!  Happy Healthy Hub Membership is LiveReal People, Real Results - ShannonKEYWORDS: Real People, Real Results, Jenn Trepe

Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Hero Bread, a brand claiming to revolutionize our favorite carb-heavy foods with healthier, low-carb alternatives. Is their seeded bread truly a nutritional hero, or just clever marketing? Jenn dives into the ingredients, nutrition facts, and the brand’s mission to uncover if it lives up to the hype. Could this bread be a game-changer for your sandwich game, or is there a catch? Tune in to find out what surprising details Jenn reveals about this trendy bread! Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday.  Have an idea for a nutrition nugget?  Submit it here: https://asaladwithasideoffries.com/index.php/contact/       RESOURCES:Become a Happy Healthy Hub MemberJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramHero Bread - WebsiteReading Labels: What Are We REALLY Looking for?Reading Labels Part 2: Learning In ActionNutrition Nugget: Cool Your RiceNutrition Nugget: Olive Oil Hero Bread, Low-Carb Bread, Seeded Bread, Zero Sugar, High Fiber, Fewer Calories, More Protein, National Sandwich Month, Sliced Bread, Nutrition Facts, Resistant Wheat Starch, Inulin, Olive Oil, Wheat Protein, Wheat Bran, Flax Seeds, Sunflower Seeds, Pumpkin Seeds, Fava Bean Protein, Raisin Juice, Natural Flavors, Enzymes, Allergen Information, Food Allergies, Carb-Heavy Foods, Healthy Bread, Bread Heads, Low-Carb Options, Marketing Claims, Net Carbs, Fiber Intake, Open-Face Sandwich, Gastric Upset, Rule Of Fives, Processed Food, Gu Gum, Smoke Point, Refined Olive Oil, Sandwich Ideas, Healthy Eating, August, National Sandwich Month

What if you could take the guesswork out of fitness and create a truly personalized approach that actually works for you? In this episode, Philip Pape joins Jenn Trepeck to discuss his ADAPT framework, a step-by-step guide to personalizing your fitness routine. They talk about the importance of assessing your current situation, taking action, and analyzing your progress to make informed choices. Philip shares his insights on how to progress in strength training, adapt to injuries, and use evidence-based strategies to achieve your goals. Whether you're a beginner or an advanced athlete, this episode is packed with actionable tips and techniques to help you take your fitness to the next level. So, let's get started!The Salad With a Side of Fries podcast, hosted by Jenn Trepeck, explores real-life wellness and weight loss, debunking myths, misinformation, and flawed science that surround our understanding of nutrition and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.IN THIS EPISODE: (00:00) Intro: NEAT, aka non-exercise activity thermogenesis(04:57) Philip’s experience of flailing around in the world of fitness(07:54) The importance of measuring energy and performance      (12:26) Introducing the ADAPT framework(14:56) “A” stands for ACCESS  - movement and capacity for activity (16:31) "D" stands for DO - the importance of taking action and collecting data(17:53) “A” stands for ANALYZE - what are you keeping track of(21:42) “P” stands for PIVOT - making subtle changes(23:12) “T” stands for TEST - doing a controlled experiment(27:54) Discussion of progression in strength training, emphasising overload and rest(31:25) Does your plan or program meet your goals and the value of coaching(33:07) Personalizing walking and how to make it a habit, citing the benefits of increased non-exercise activity thermogenesis (NEAT)(37:48) The importance of using affected areas and promoting blood flow when injured(41:01) Building a home gym and the importance of mindset and moving forwardKEY TAKEAWAYS:Personalizing fitness is crucial for achieving success, and it starts with assessing your current situation, including your goals, lifestyle, and constraints. By understanding your unique needs, you can create a tailored approach that works for you.Tracking progress and analyzing data are essential for making informed choices and adjusting your approach as needed. This includes monitoring metrics such as body composition, resting heart rate, and biofeedback, and using that data to pivot and make changes to your training and nutrition plan.Patience and persistence are key when it comes to achieving your fitness goals. By focusing on progressive overload and consistent data collection, you can make steady progress and celebrate small wins along the way. It's also important to reframe your wins and focus on the positive changes you're experiencing, rather than getting discouraged by setbacks or plateaus.QUOTES:        (01:00) "One thing you'll learn from almost every episode is that we talk about guidelines, not gospel. There’s biology, then we figure out how that works for each of us.” - Jenn Trepeck(11:36) "Even if you are not physically injured, the mental component of feeling like something's wrong with you is so much bigger than people realize.” - Jenn Trepeck(20:20) “We're not focusing on any one measurement in isolation or any one data point. It's about the collective and patterns.” - Jenn Trepeck(23:57) “I like the idea of TEST because it reinforces what we often talk about, which is approaching it with curiosity.” - Jenn Trepeck(29:28) “Are you bumping up the correct amount that's not overreaching and stressing you out and creating fatigue, but is enough to push you?” - Philip Pape(33:07) "I love walking because one of the biggest things we have control over with our metabolism is our NEAT, right? Our non-exercise activity thermogenesis.” -  Phillip PapeRESOURCES:Become a Happy Healthy Hub MemberJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramGUEST RESOURCES:Wits and Weights - PodcastPhilip Pape - FacebookWits & Weights Podcast - YouTubePhillip Pape InstagramPhilip Pape Threads BIOGRAPHY: Philip PapeI spent years chasing every diet trend out there (Atkins, Paleo, Keto, intermittent fasting), trying to get lean and stay strong. Nothing stuck. Then I hit 40, built a home gym, and took a deep dive into evidence-based nutrition and strength training.Since then, I’ve coached hundreds of clients, spoken on stages, and launched Wits & Weights, a Top 25 (Top 1%) podcast helping people cut through the noise and finally transform their bodies. Today, I coach and podcast to help others build a leaner, stronger, healthier life... especially in their 40s and beyond.KEYW

Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about aquafaba, the mysterious liquid you’ve probably been dumping down the drain without a second thought. But what if that murky water from your can of chickpeas is a secret ingredient in vegan meringues, mayo, or even marshmallow fluff? Jenn breaks down the weird science behind aquafaba—how it works, why it works, and whether it’s the miracle egg replacer people say it is. But is it as healthy as it is hyped up to be? Or are there reasons you might want to skip it? Let’s just say…your gut might have an opinion. Tune in to find out why this foamy bean water has fans, skeptics—and maybe even a spot in your next recipe. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday.  Have an idea for a nutrition nugget?  Submit it here: https://asaladwithasideoffries.com/index.php/contact/       RESOURCES:Become A Happy Healthy Hub Member Jenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramAquafaba - WebsiteAquafaba, Vegan Meringue, Egg Replacement, Plant-Based Baking, Liquid From Chickpeas, Chickpea Water, Canned Beans, Protein Replacement, Vegan Cooking, Non-Dairy Baking, Low Nutrient Density, Antinutrients, Bloating From Beans, Gassiness, Oligosaccharides, Foamy Liquid, Egg Allergy Alternative, No-Salt Beans, Unsalted Beans, Mousse Substitute, Mayonnaise Without Eggs, Marshmallow Fluff Alternative, Vegan Frosting, Homemade Aquafaba, Aquafaba Recipe, Dry Beans And Water, Aquafaba Uses, Cooking Is Science, Amylose And Amylopectin, Protein And Starch, Vegan Ice Cream, Homemade Bean Liquid, Egg White Substitute, Chickpea Meringue, PKU Diet Alternative, Minimal Protein, Endocrine Disruptor, BPA Lined Cans, Nutrition Nugget, Sourdough Grilled Chicken Sandwich, National Sandwich Month

Hey there, health warriors! Ever wondered why that burst of motivation to hit the gym or eat right always seems to fizzle out? In this crossover episode of Salad with a Side of Fries, Jenn Trepeck shares her featured episode on the Wits and Weights podcast to spill the beans on making wellness stick without the hype.In this special episode, Jenn and Philip Pape get real about swapping motivation for discipline and commitment, showing how small, consistent steps—like turning daily tasks into exercise or using gamification for accountability—build unstoppable momentum. They dive into why consistency is more important than intensity, how to avoid the mental trap of food tracking, and the power of understanding science/biology to transform nutrition choices. It’s a fun, no-nonsense guide to crafting sustainable habits that fit your life! The Salad With a Side of Fries podcast, hosted by Jenn Trepeck, explores real-life wellness and weight loss, clearing up myths, misinformation, and bad science surrounding our understanding of nutrition and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.IN THIS EPISODE: (00:00) Intro: A message from Jenn(04:14) Phillip introduces Jenn on his podcast called Wits and Weights, topic: motivation (06:42) Discussion of motivation, momentum, discipline and commitment (11:20) Discussion about accountability and consistency in wellness routines.(13:54) Reframing daily activities as exercise, suggesting consistency in small movements (23:11) The inverse relationship between consistency, intensity, and low-intensity(30:12) Jenn shares a personal example involving ketchup and food swaps(36:13) Accountability, gamification or a personal trainer to support habit formation(41:07) Jenn discusses obsession over nutritional thoughts and tracking tools(46:50) Jenn shares how understanding the "why" behind nutrition transforms emotional decisions into intellectual ones(51:58) Listener blip: Phillips’ client shares weight loss story(54:53) Emotional eating(1:00:32) Jenn’s advice: How daily movement is critical and the 30-30-30 planKEY TAKEAWAYS:Motivation is unreliable; discipline and commitment drive sustainable habit formation by prioritizing action over waiting for inspiration.Consistency trumps intensity in achieving long-term wellness and weight loss, as small, manageable steps build momentum effectively.Accountability, whether through a personal trainer or gamification, supports behavior change by aligning actions with individual goals and capacity.QUOTES:        (07:05) “I often hear ‘I know what to do, I'm just waiting to want to do it. I'm supposed to want to do this.’ and it’s such BS. We’ve been taught that motivation comes first, so we're all sitting around waiting for lightning to strike.” Jenn Trepeck (08:14) “We think we're broken. Fundamentally, you are not broken. There is nothing wrong with you. We've been fed a line that motivation is what we need, and it's not. I call it a different M word: Momentum, because in the beginning, motivation actually looks like discipline.” Jenn Trepeck(10:08) “You've gotta have a catalyst and we wanna distinguish that catalyst from motivation. I think people get overwhelmed with thinking like, ‘oh my God, I have to go to the gym three days a week, how am I gonna keep getting motivated to do that?’ and it's just this thought that festers.” Phillip Pape(24:11) “So consistency and intensity are inversely correlated. The more intense something is, the harder it is to be consistent with it.” Jenn Trepeck(30:04) “You're not just limiting yourself here or holding yourself back. You're actually doing the thing that's gonna lead to consistency and massive results over time.” Phillip Pape(00:43:40) “I see it over and over with clients. When they stop tracking in their head and put it on a piece of paper, they go, Whoa. I have a lot of mental capacity.” - Jenn TrepeckRESOURCES:Become A Happy Healthy Hub MemberJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramNutrition Nugget: DWDSBehavior Change FrameworkGUEST RESOURCES:Wits and Weights - PodcastWits and Weights - WebsiteBIOGRAPHY: Wits & Weights cuts through the noise and deconstructs health and fitness with an engineering mindset to help you develop a strong, lean physique without wasting time.Nutrition coach Philip Pape explores EFFICIENT strength training, nutrition, and lifestyle strategies to optimize your body composition. Simple, science-based, and sustainable info from an engineer turned lifter.KEYWORDS: Wits and Weights, Phillip Pape, Gamification, Streaks, Challenges, Motivation, Consistency, Intensity, Wellness, Weight Loss, Myths, Misinformation, Bad Science, Marketing, Health Coach, Motivation Myth, Sustainable Habits, Momentum, Discipline, Commitment, Systems

Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Khloud Protein Popcorn, a potentially game-changing popcorn that’s shaking up snack time with a protein-packed punch. Is it possible to enjoy a crunchy treat without derailing your health goals? Jenn explores a celebrity creation that promises real ingredients and bold flavors, breaking down what’s really in the bag. Will this snack live up to the hype, or is it just another pretty package? Listen to uncover Jenn’s take and see if this could be your new go-to munch! Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday.  Have an idea for a nutrition nugget?  Submit it here: https://asaladwithasideoffries.com/index.php/contact/       RESOURCES:Become A Happy Healthy Hub MemberJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramNutrition Nugget - PopcornKhloud Foods - WebsiteKhloud Protein Popcorn, Salad With A Side Of Fries, Jenn Trepeck, Wellness And Weight Loss, Real Life, Myths Misinformation, Bad Science, Marketing, How To Eat, How To Cheat, Khloé Kardashian, Popcorn Brand, Celebrity Food Brands, Friend's Party, Really Good, Protein Powder, Real Ingredients, Whole Grains, Non Gmo, Gluten Free, No Seed Oils, Nutrition Facts, Olive Oil And Sea Salt, Sweet And Salty, Kettle Corn, White Cheddar Popcorn, Added Sugar, Minimal Micronutrients, Popcorn Milk, Protein Isolate, Cane Sugar, Olive Oil, Coconut Oil, Himalayan Salt, Potassium Salt, Cloud Dust, Healthier Version

Feeling confused about what a gestational diabetes diagnosis means for your pregnancy and your future wellness? Curious about easy and proven ways to keep it in check? Grab a seat and join today’s conversation with Kelly Carter that’ll make gestational diabetes feel way less scary!Jenn Trepeck and Kelly Carter, the Chief Success Officer at RenewRx, dive into the nitty-gritty of gestational diabetes, explaining how the placenta can throw insulin and blood sugar out of whack. Kelly shares game-changing advice with proven results, such as balancing your plate with veggies and proteins and incorporating movement, like post-meal walks, to manage blood sugar spikes. They also share stress management tricks, like journaling, to ease the mental load and bust myths that can make pregnancy feel overwhelming. The Salad With a Side of Fries podcast, hosted by Jenn Trepeck, delves into real-life wellness and weight loss, clearing up myths, misinformation, and bad science surrounding our understanding of nutrition and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.IN THIS EPISODE: (00:00) Intro: Meet Kelly Carter(07:11) Kelly’s journey from studying human nutrition to focusing on gestational diabetes(09:51) Why gestational diabetes became Kelly’s focus(13:54) The placenta’s role in gestational diabetes(15:24) Risk factors for gestational diabetes, including age, blood sugar sensitivity, diet and stress(21:19) Discussion on balanced nutrition to reduce blood sugar spikes, supported by continuous glucose monitoring(24:07) Building a balanced plate for gestational diabetes(29:56) Movement, particularly walking after meals, can lower blood sugar levels by up to 25% in women with gestational diabetes(31:35) Sleep challenges in pregnancy and their impact on stress and blood sugar(34:00) Utilize stress management strategies like walking, napping, and journaling KEY TAKEAWAYS:Gestational diabetes is a temporary condition during pregnancy caused by hormonal changes and the placenta’s demands, where the body struggles to produce enough insulin to manage blood sugar levels. Still, it can be effectively managed with lifestyle changes.A balanced nutrition approach, emphasizing the order of eating—starting with fibrous vegetables, followed by proteins, fats, and carbohydrates—can significantly reduce blood sugar spikes, as supported by continuous glucose monitoring data.Lifestyle factors like movement (e.g., walking post-meals), stress management (e.g., journaling, napping), and acknowledging sleep challenges are critical for managing gestational diabetes and improving insulin sensitivity, fostering long-term healthy habits.QUOTES: (00:25) “Very simply, gestational diabetes is your body not being able to keep up with the insulin that's needed to be produced to grow this baby.” Kelly Carter (12:59) “Gestational diabetes leaves women feeling confused, frustrated and not understanding what's happening.” Jenn Trepeck(17:23) “If you're able to focus on your diet and your lifestyle seven months before you conceive, your chances of having a healthy pregnancy increase by at least 30 percent.” Kelly Carter(18:55) "Everything in  health is related, right? We want to look at nutrition, movement, sleep, and stress." Jenn Trepeck(29:37) “Why would it make any sense to stop training for the nine months in advance of your personal human Olympics?” Jenn TrepeckRESOURCES:Become A Happy Healthy Hub MemberJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramNutrition Nugget: Naked CarbsWorking Out & Working Out for 2 (feat. Gali Dotan)GUEST RESOURCES:RenewRxRenewRx - LinkedInRenewRx - InstagramKelly Carter - LinkedInKelly's EmailBIOGRAPHY: Kelly Carter, CNP, NNCP, MB-EAT-C, is the Chief Success Officer at RenewRx, a maternal health platform transforming how prenatal care is delivered, personalized, and reimbursed. A certified nutritional practitioner and mindful eating specialist, Kelly blends clinical insight with a warm, practical approach to support women through pregnancy and beyond.At RenewRx, Kelly leads the coaching, client success, and community strategy, ensuring every mom feels seen, heard, and empowered while navigating gestational diabetes and building lifelong healthy habits. Her career has spanned culinary arts, clinical nutrition, and tech-enabled health coaching, all anchored in making evidence-based nutrition simple, accessible, and sustainable.When she’s not working, you’ll find Kelly testing new recipes, chasing after her toddler, or enjoying a perfectly brewed coffee.KEYWORDS: Gestational Diabetes, Kelly Carter, Pregnancy, Insulin, Placenta, Hormonal Changes, Blood Sugar, Nutrition, Maternal Health, Renew Rx, Chief Success Officer, Certified Nutritional Practitioner, Mindful Eating, Prenatal Care, Healthy Habits, Evidence-Based Nutrition,

Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about black beluga lentils, a superfood hiding in plain sight. Curious about this tiny legume that packs a nutritional punch? Jenn uncovers the secrets of a small but mighty ingredient that’s been a staple for centuries, offering a protein-packed, fiber-rich boost to your plate. What makes them stand out from other lentils, and how can they transform your meals? Listen to discover the tasty possibilities! Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday.  Have an idea for a nutrition nugget?  Submit it here: https://asaladwithasideoffries.com/index.php/contact/  RESOURCES:Become A Happy Healthy Hub MemberJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramKeywords: Black Beluga Lentils, Black Lentils, Nutrition Nugget, Plant-Based Protein, Gluten-Free Legumes, Mediterranean Diet, World War II, Meat Substitute, Canada Lentil Producer, Green Lentils, Brown Lentils, Red Lentils, French Lentils, Nutty Flavor, Cooking Texture, Lentil Soup, Puree Soup, Peppery Taste, High Fiber, Protein Content, Iron Source, Folate Benefits, Calcium, Potassium, Phytochemicals, Antioxidants, Weight Management, Heart Health, Blood Sugar Support, Cancer Prevention, Cholesterol Levels, Anti-Inflammatory Properties, Neuroprotective Effects, Blood Pressure, Energy Boost, Antinutrients, Trypsin Inhibitors, Lectins, Phytic Acid, Soaking Lentils, Cooking Lentils, Versatile Ingredient

Ever wonder why your habits feel like a constant battle between all-or-nothing? Curious if there’s a way to make flexible habits stick without burning out? Join Jenn Trepeck on Salad with a Side of Fries as she dives into the world of perfectionism and habits with Monica Packer, a recovering perfectionist who’s cracked the code on sustainable growth. In this episode, Monica and Jenn unpack how to ditch rigid rules for baselines that support you, redefine consistency as doing your best most of the time, and build momentum with small, courageous steps that lead to exponential growth, all while keeping it real for your unique season of life.The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, who discusses wellness and weight loss in real life, clearing up myths, misinformation, and bad science surrounding our understanding of nutrition and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.IN THIS EPISODE: (00:00) Intro: Perfectionism is a spectrum(06:12) Monica describes her shift from perfectionism to flexible habits(13:38) Monica redefines habits as supportive actions that help you show up as yourself(16:05) Choosing ‘shoulds’ that align with your life, making habits flexible (18:22) Consistency is doing your best most of the time. Flexibility makes sustainable habits possible(26:07) Baselines are the smallest version of a habit, building momentum for sustainable progress(32:39) Baselines reduce reliance on motivation, enabling habits to persist even on busy or low-energy days(35:51) Small, courageous steps in habits lead to exponential growth beyond perfectionismKEY TAKEAWAYS:Perfectionism is a spectrum rooted in fear, driving an all-or-nothing approach. Flexible habits support sustainable growth by prioritizing progress over rigid perfection.Baselines are small, achievable versions of habits that build momentum and consistency, allowing you to show up as yourself even on low-energy days.Consistency in habits means doing your best most of the time, rather than striving for rigid perfection. Flexibility enables sustainable habit formation, allowing us to adapt to life’s seasons and challenges.QUOTES:        (00:00) "I've learned that perfectionism really is a spectrum. The root of it is the same though regardless of where you're on the spectrum. It's an all or nothing pendulum swing, and the root is fear." - Monica Packer(10:36) "If only this were different. If only that were different. And the truth is maybe a hard pill to swallow, it's us, not all of these other things." - Jenn Trepeck(20:17) "Flexibility is what makes consistency possible." - Monica Packer(21:45) "Consistency and intensity are inversely related." - Jenn Trepeck(30:38) "The ‘how’ might be two minutes here, two minutes there. Today, it's touching my toes. Tomorrow it's walking to the mailbox to get the mail." - Jenn TrepeckRESOURCES:Become A Happy Healthy Hub MemberJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramHealthy on the RoadFitness Habits to Train for LifeGUEST RESOURCES:About Progress Ep. 695 - Fat or Fact - The Truth Behind Protein and Fiber -  Jenn TrepeckAbout Progress - WebsiteAbout Progress - PodcastAbout Progress - InstagramAbout Progress - FacebookAbout Progress - YouTubeBIOGRAPHY: Monica Packer is a recovering perfectionist who uncovered the truest model to lasting growth: it's progress made practical. As a writer, podcaster, and coach, she guides women to find sustainable growth by adopting progress over perfection. Monica’s popular podcast, About Progress, is a top-rated show with millions of downloads. She has served thousands of women online as a certified habit and identity coach. Monica is a mom of 5, a former middle school teacher, a sourdough obsessive, and a beginning gardener. You can find more about Monica at aboutprogress.com.KEYWORDS: Perfectionism, Flexible Habits, Consistency, Baselines, All-Or-Nothing Mindset, Fear, Sustainable Growth, Habits, Progress Over Perfection, Identity, Momentum, Rigid Perfection, Small Wins, Courage, Mental Health, Meal Planning, Day Planning, Non-Negotiables, Season Of Life, Motivation, Pendulum Swing, Personal Development, Realistic Habits, Supportive Habits, Burnout, Ideal Version, Smallest Version, Energy Levels, Failure, Exponential Growth, Unlearning, Self-Identity, Health Factors, Time Factors, Movement, Journaling, Circumstances, Recovery, Practical Progress

Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week Jenn is talking about the 10-3-2-1-0 strategy. Created by Dr. Ashley Lucas, this strategy may unlock better sleep and boost your metabolic health. So, what do these numbers mean? Let’s break it down. 10 is the number of hours before bed you want to stop caffeine. 3 is the number of hours before bed that we are ending food and alcohol. 2 is the number of hours before bed that we remove screens. 1 stands for ending all work one hour before bed. 0 is the amount of times you hit the snooze button in the morning. How do we do this? Would Jenn change anything about this formula? What are the health benefits of the 10-3-2-1-0 strategy? Tune in as Jenn breaks down this strategy and shares practical advice for implementing these habits into your daily life. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday.  Have an idea for a nutrition nugget?  Submit it here: https://asaladwithasideoffries.com/index.php/contact/       RESOURCES:Become A Happy Healthy Hub MemberJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries Instagram Beyond Caffeine: Natural Ways to Improve EnergyQ&A: Women Over 40Daily Habits that Serve or Sabotage Your Health and Hormones

What if the daily habit you’ve focused on is actually sabotaging your overall health? What if there’s a reason the health hack your friend or significant other swears by doesn’t make you feel your best? This episode might explain why. Today on Salad with a Side of Fries, Jenn explores some daily habits that can serve or sabotage our health and hormones. She discusses controversial topics like fasted workouts, intermittent fasting, and coffee for breakfast, challenging common health practices. Jenn emphasizes the imp. She breaks down the science behind our circadian rhythm, cortisol patterns, and hormone balance, offering practical advice on hydration, sleep, food choices, and stress management. Jenn highlights the complexity of health choices, so we can learn to pay attention to how our bodies respond to different habits. The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, who discusses wellness and weight loss in real life, clearing up the myths, misinformation, and bad science surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: (00:00) Intro: Blue light and circadian rhythm(05:27) Daily habits: Serving or sabotaging health?(13:48) Breakfast choices and intermittent fasting impacts(20:50) Morning walks and natural light exposure(25:08) Fasted workouts: Benefits and drawbacks(30:06) Hydration habits and electrolytes (34:49) Importance of quiet time and meditation(38:33) Connecting with friends reduces stress(40:13) Cold plunges: Timing matters for health benefits(43:21) Melatonin use: Context and dosage considerations(46:32) Blue light glasses: When to use them(48:28) Clean beauty products and essential oils(52:38) Final thoughts on tweaking daily habitsKEY TAKEAWAYS:Morning Cold Plunges Can Backfire: Contrary to popular belief, daily morning cold plunges or showers can disrupt your cortisol patterns and lead to fatigue. For optimal benefits, try cold exposure post-workout or in the late afternoon when cortisol is naturally lower.Blue Light Glasses Aren't for All-Day Wear: Wearing blue light glasses during the day can actually sabotage your energy and focus and our body’s melatonin production. We need blue light exposure during daytime hours for alertness and mood regulation - save the blue blockers for evening use.Essential Oils in Clean Beauty May Disrupt Hormones: Some essential oils in "clean" beauty products can act as phytoestrogens, potentially disrupting hormonal balance. Consider opting for unscented products and being mindful of your overall exposure to these ingredients.QUOTES: (04:58) “The daily habits that nourish the body, mind and spirit, emotion, the soul, are all important and valuable. That's where true transformation happens. It's in the seemingly small things that we do daily. With that said, many of the things that we do daily may not be serving us. They might actually be sabotaging us.” - Jenn Trepeck(10:27) “The body's job is to survive above all else. Fundamentally, our hormones, especially female hormones, are highly sensitive to nutrient availability and calories, calorie availability. So under-eating really just wreaks havoc on our hormones.” - Jenn Trepeck(17:37) “Nighttime eating is often directly connected to under-eating in the first half of the day.” - Jenn Trepeck(22:14) “Our entire body works on this circadian rhythm. The primary driver of circadian rhythm are our eyes through light exposure. If we can get the master clock functioning properly through light exposure when we wake up, it literally has a cascade of health benefits throughout the entire system.” - Jenn Trepeck(30:45) “Hydration supports all of our bodily functions; cell activity, immune cell activity, it helps flush toxins, it helps ensure that nutrients can be transported effectively. Water is required for digestion, for our glowing skin, for our energy.” - Jenn Trepeck(35:55) “It is one of the most sabotaging things to our health that we are constantly bombarded with content. That stimulus all hours that we are awake is really a stressor. It diminishes our willpower. We think we're multitasking. What we're really doing is rapid task switching, which is actually exhausting physiologically and mentally to the body.” - Jenn TrepeckRESOURCES:Become A Happy Healthy Hub MemberJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramCirca Your Circadian RhythmQ&A: Women Over 40Hydration & Dehydration (feat. Desiree Lotz)Nutrition Nugget: IQMixKEYWORDS: daily habits, health optimization, circadian rhythm, blue light exposure, cortisol balance, intermittent fasting, hormone health, sleep quality, hydration, electrolytes, cold plunges, melatonin supplementation, clean beauty products, essential oils, phytoestrogens, fasted workouts, stress management, venting to f

Ready to take your health to the next level? Ready to go beyond simply listening to Salad with a Side of Fries? Join the Happy Healthy Hub! In this Salad with a Side of Fries bonus episode, Jenn Trepeck shares the re-vamped membership that's now the Happy Healthy Hub. As Jenn says, this is the next best thing to Jenn's signature coaching program and helps you go from where you are now to where you want to be for less than the price of a Starbucks each week. Tune-in to hear the details of what you get in the Happy Healthy Hub, how to become a member and why Jenn created this special new platform (Hint: It's specifically for YOU!).The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, who discusses wellness and weight loss in real life, clearing up myths, misinformation, and bad science surrounding our understanding of nutrition and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.RESOURCES:Become A Happy Healthy Hub Member Jenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramMembership, coach, coaching, health coaching, coffee, patrion, glow, healthy, health, AMA, ask me anything, community, community board, post, comment, recipe, articles, discounts, benefits, subscriber

Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week Jenn is talking about IQ Mix, the trendy electrolyte drink mix from the makers of IQ Bars. Is it truly a clean, hydrating option—or just another product dressed up in wellness buzzwords? Jenn breaks down the ingredients, calls out what’s really providing the electrolytes, and raises a few red flags that might surprise you. Could that sweet flavor be messing with your metabolism more than you think? And what’s missing from the label that Jenn wishes she could see? Tune in as she unpacks what’s refreshing, what’s questionable, and what you should consider before mixing up your next electrolyte drink. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday.  Have an idea for a nutrition nugget?  Submit it here: https://asaladwithasideoffries.com/index.php/contact/       RESOURCES:Become A Member of Salad with a Side of Fries Jenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramNutrition Nugget: IQ BarsJenn’s Electrolyte MixIQ Mix, Salad With A Side Of Fries, Jenn Trepeck, Electrolyte Mix, IQ Bars, Smart Mouth, Thomas Keller, Fine Snacking, Michelin Star Chef, Zero Grams Of Sugar, Magnesium And Adaptogens, Ultra Clean Label, Certified Non-GMO, Certified Gluten-Free, Vegan And Kosher, Mental Clarity, Elevating Your Mood, Preventing Muscle Cramps, Blood Sugar Balance, Insulin Response, Sweet Flavor, Lemon Lime, Magnesium L-Threonate, Cross The Blood Brain Barrier, Mood And Memory Support, Lion’s Mane, Adaptogens, Hydration Blend, Trisodium Citrate, Tripotassium Citrate, Sea Salt, Natural Flavors, Citric Acid, Stevia, Vitamin A, Magnesium Dose, Elimination Changes, Rehydration Support, Gut Impact, Better Quality Ingredients

Can’t seem to balance your hormones and get rid of frustrating symptoms like anxiety, irregular cycles, or weight gain no matter what you do? Chances are, your hormones aren’t actually the root cause of those symptoms, but are actually your body’s “check engine light”. In this Salad with a Side of Fries episode, Jenn Trepeck and functional medicine expert Jillian Greaves dish on hormonal health, revealing how to read your body’s symptoms for real answers and real results. Jenn and Jillian explain why hormones are your body’s check engine light, highlighting root causes such as chronic stress, nutrient deficiencies, or disrupted blood sugar balance. They dive into the chaos of perimenopause, where cycles can feel like a guessing game, and share why trendy fixes like intermittent fasting often backfire on women’s health. Jillian’s journey highlights the power of self-advocacy and foundational habits, such as nervous system support and proper hormone testing, particularly during the mid-luteal phase. Together, they offer practical, no-nonsense strategies to help you work with your body, not against it, for lasting hormonal health.The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, who discusses wellness and weight loss in real life, clearing up myths, misinformation, and bad science surrounding our understanding of nutrition and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.IN THIS EPISODE: (00:00) Introduction(02:02) Your hormones are a check engine light, indicating underlying health issues (06:25) Jillian Greaves shares her hormonal health journey(08:11) Symptoms are the body’s way of communicating imbalances, urging women to support their hormonal health(12:14) Hormones respond to deeper dynamics like nutrient deficiencies or stress, requiring investigation into the causes of hormone imbalances(15:29) For perimenopause, tracking cycles and monitoring symptoms helps to aid in managing hormonal health (17:24) Testing hormones during the mid-luteal phase is crucial for accurate assessment(20:57) Foundational practices like blood sugar balance, sleep, and circadian rhythm regulation are essential for supporting hormonal health (23:15) Reduce physical stressors by focusing on low-impact, strength-based movement to support hormonal health(26:33) The tools you use to support your nervous system need to be sustainable(28:47) Trends and extremes can be detrimental to long term health(31:58) A discussion on Hormone replacement therapy (HRT) as a quick fix for hormone imbalances(40:28) Become a member today for $10 per month; prices are going upKEY TAKEAWAYS:Hormones act as a check engine light, signaling underlying issues like under-eating, over-exercising, or chronic stress rather than serving as the root cause of our symptoms.Focus on foundational health practices—such as maintaining blood sugar balance, promoting sleep, regulating circadian rhythms, and supporting the nervous system—to naturally regulate hormonal health.Avoid trendy fixes like prolonged fasting or elimination diets; prioritize sustainable, personalized approaches to address perimenopause and hormone imbalances.QUOTES:        (12:40) "One of the biggest mistakes we can make is overly fixating on the hormone itself. And what we need to do is ask the deeper question ‘why?’." Jillian Greaves(14:31) "I always say the body is doing exactly what it's supposed to do. It's compensating." - Jenn Trepeck(14:52) “Work with your body instead of always trying to fight against it, and we hear it all the time, work with your hormones.” - Jenn Trepeck(28:09) "What I'm hearing is stop stepping over a hundred dollar bills to pick up pennies, which is the way I talk about looking for the shiny object instead of relentless consistency in some of the basic things." - Jenn TrepeckRESOURCES:Become A Member of Salad with a Side of Fries Jenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramGUEST RESOURCES:Jillian GreavesNutrition Coaching with Jillian Greaves, Registered DietitianPSOC Root Reversal ProgramFunctional Dietitian & Women’s Health Specialist (@jilliangreavesrd) • Instagram photos and videosBIOGRAPHY: Jillian Greaves (MPH, RD, LDN) is a Functional Medicine Dietitian, Women's Health Specialist, podcast co-host, and founder of the highest-rated dietitian and functional nutrition business in Boston. She has been recognized across major publications such as Dr. Axe, Healthline, and EatingWell for her transformative and unique approach to wellness. Jillian’s mission is not only to empower women to understand and treat the root causes of their health issues naturally but also to guide them in breaking away from the pursuit of perfection in doing so.It was early on in Jillian’s career when she realized the potentially d

Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about ProDough Whey Protein Powder, specifically the intriguing apple pie flavor. Jenn dives into the brand’s claims of clean ingredients and great macros, but her investigation uncovers some puzzling discrepancies in the nutrition facts and ingredient lists across different sources. Is this protein powder as pure and effective as it claims, or do the sweeteners and additives raise red flags? What surprising twist did Jenn uncover about the apple pie flavor that could change how you view this protein powder? Tune in to hear Jenn’s take on whether this unique flavor lives up to its hype and what you need to watch out for when choosing your protein powder. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES:Become A Member of Salad with a Side of FriesJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramHealthier" Food Swaps – Worth It or Hard Pass?

Don’t think you can stay healthy while traveling and still enjoy every bite, sip, and moment? Think again. This episode spills the secrets to feeling good on the go without sacrificing the fun. Tune in to discover the secret to travel non-negotiables and learn how to stay healthy when traveling.In this episode of Salad with a Side of Fries, Jenn Trepeck spills the tea on crafting a travel health plan that works for you. From packing protein shakes to embracing local cuisine with a guilt-free mindset, this episode is packed full of practical tips to feel your best whether you’re on a work trip or a dream vacation. We’ll cover picking your non-negotiables, like daily movement, to letting go of shame with a guilt-free mindset and plan. Get ready to rethink your travel routine? Tune in for tips to make your next trip—whether for work or play—a perfect blend of wellness and wanderlust!The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, who discusses wellness and weight loss in real life, clearing up myths, misinformation, and bad science surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.IN THIS EPISODE: (00:00) Healthy travel challenges; Home health routines don't work on the road; Make way for wellness on the go(02:43) The importance of non-negotiables(06:39) Defining the trip: work vs. vacation, shapes the travel health plan(10:32) Planning for desired outcomes upon returning home, reverse-engineering the travel health plan (12:24) Stick to a realistic travel routine you make for yourself, which eliminates guilt(13:45) Discussion of non-negotiables and essential health priorities in action (19:17) Setting boundaries and overcoming shame surrounding expressing your health needs and wellness goals(25:59) Packing for your travel health plan to ensure non-negotiables are met(35:08) Take the clothes you will feel good in for the entire trip, and plan for the flight(39:13) Focus on the non-negotiables while allowing for flexibility and letting go encourages a guilt-free mindsetKEY TAKEAWAYS:Determine your non-negotiables for healthy travel. Identify and prioritize key health practices, such as drinking water to stay hydrated, eating protein-rich breakfasts, and engaging in daily movement, to maintain wellness on the road without rigidity.Be flexible. Adjust your travel health plan based on the type of trip (work or vacation) and location, you can embrace local cuisine and activities while ensuring your wellness goals are met.Create a realistic travel routine, pack essentials like protein bars or workout gear, and let go of guilt to enjoy the experience while staying aligned with health priorities.QUOTES:        (3:30) “Non-negotiables and not up for debate does not mean that we're rigid. It does not mean that we're not flexible." – Jenn Trepeck(11:30) “If you're totally stressed out the whole time about what you're going to eat, when you're going to eat it, how you're going to eat it, then you're not really on vacation." - Deanna(12:24) “Guilt shows up when we don't keep the commitments that we make. And more than that, it's the commitments that we make to ourselves." - Jenn Trepeck(13:26) “The point of this episode is to say the plan we have when we are home is not the same plan that works on the road.” - Jenn Trepeck(24:57) “When we tell people what to do to be helpful, a lot of the other judgment that we're afraid of disappears because the intention behind that is not judgment, but to be helpful." - Jenn Trepeck(35:27) “I make sure that I have clothing options that no matter how I'm feeling, day one, day 10, whatever it is, that I'm gonna feel great in what I'm wearing." - Jenn TrepeckRESOURCES:Become A Member of Salad with a Side of FriesJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramNutrition Nugget: AirportsHealthier Options at StarbucksMenu MayhemThe Algae Advantage (feat. Catharine Arnston)

Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Fairlife Protein Shakes—are they as nutritious as they claim to be, or just another cleverly marketed sweetened milk drink? You’ve probably seen these shakes on shelves, boasting big protein numbers and minimal sugar, but what’s hiding in the ingredient list? Jenn discusses the ultrafiltration process, the surprising number of sweeteners, and how these shakes compare to a good old-fashioned protein powder. Could this be your new go-to post-workout drink… or is it time to reconsider what recovery should taste like? Tune in to hear Jenn’s take—and decide for yourself. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES:Become A Member of Salad with a Side of FriesJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramHealthier” Food Swaps: Worth It or a Hard Pass?

When it comes to your fitness routine, what are you training for? If you’re like most of us, not a marathon or a bodybuilding competition. And yet, most trainers and fitness influencers advise us to train like we are! What if instead, we train for life?! Those fitness habits look pretty different…and they’re A LOT easier to maintain. In this episode of Salad with a Side of Fries, host Jenn Trepeck welcomes Emily Nichols, a personal trainer and host of Habit Hack Your Health, to explore the art of forming lasting fitness habits. Emily shares her expertise on creating keystone habits, mastering functional movement, and embracing a habit loop of cue, routine, and reward to foster lasting lifestyle changes. From rejecting diet culture to prioritizing enjoyable workouts, this conversation offers practical strategies to move your body, fuel your soul, and be your best self.The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, who discusses wellness and weight loss in real life, clearing up myths, misinformation, and bad science surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.IN THIS EPISODE: (00:00) Emily defines habits as ingrained actions that require minimal decision-making(04:56) Emily’s journey from stress and unhealthy habits to embracing her fitness journey(09:34) Habits are reframed as lifestyle choices that reduce decision fatigue(11:20) Keystone habits are introduced as foundational actions that inspire other healthy behaviors(14:20) Training for life is defined as sustainable movement and nutrition practices, not tied to restrictive goals(21:11) Forming habits takes about 90 days, Emily challenges the notion of intense workouts(27:00) Shifting away from diet culture, emphasizes strength training for body composition (30:54) Habit loops (cue, routine, reward) are explained, with tangible or intangible rewards KEY TAKEAWAYS:Adopt keystone habits that inspire other healthy behaviors, such as improved nutrition and sleep, to create a sustainable lifestyle foundation.Build sustainable fitness habits using cues (e.g., calendar reminders, Post-it notes), routines, and rewards, taking small, intentional steps to reduce decision fatigue and foster long-term consistency, ultimately creating lasting lifestyle changes within approximately 90 days.Embrace functional movements and sustainable nutrition, prioritizing enjoyable fitness habits tied to personal identity and joy over diet culture and extreme workouts, to support everyday activities and promote lasting health, not just scale numbers.QUOTES:        (00:00) "Habits for me mean less decisions. Habits are part of my lifestyle." - Emily Nichols(01:05) "If your plan has you opting out of life, it's not your plan for life." - Jenn Trepeck(08:55) "The thing I hear all the time is, well, I just need to do it. And I'm like. Yes. But, that doesn't get us there. The other piece of this is habits."  - Jenn Trepeck(23:17) "Because the other thing thats in our heads is I have to kill myself in a workout." - Jenn Trepeck(30:38) "The reward part of all of this... people often forget." - Jenn TrepeckRESOURCES:Become A Member of Salad with a Side of FriesJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramGUEST RESOURCES:Emily | Habit & Fitness Coach💕 (@emilynichols22) • Instagram photos and videosEmily Nichols WebsiteEmily Nichols - Facebook.com/groups/selftransformedpodcastEmily Nichols, Habit Hack Your Health - YouTubeHabit Hacking Your Willpower with Jenn TrepeckGUEST BIOGRAPHY:Emily Nichols is the host of Habit Hack Your Health—a top-ranked podcast that helps working moms habit hack their health in less time, guilt-free.From her struggles and working with 100s of moms as a personal trainer since 2016, Emily found that women need a more habit-based approach to their wellness for it to be sustainable.  No more diets or quick fixes, but a system that allows you to train for life instead.Emily is now on a mission to redefine what health truly means and equip you with the simple habit hacks you need to consistently take care of your health and show up as the best version of yourself from the inside out.Emily is also a wife, #boymom to two boys, a Certified Personal Trainer, an Orangetheory Coach, a Yoga & Meditation Instructor, a Behavior Change Specialist, and a Taco Tuesday Enthusiast.

Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is discussing sunglasses—and how they’re not just a fashion statement, but a vital tool for protecting your health. Did you know your sunglasses could help prevent cataracts, skin cancer, and even migraines? In this Nutrition Nugget, Jenn breaks down what to look for in a pair of shades, how UV rays affect your eyes (even in winter!), and why those giant frames might be smarter than you think. Ever heard of surfer’s eye or Achoo Syndrome? Jenn has, and she’s got stories—and science—to share. Tune in to learn why wearing your sunnies consistently might just be one of the best wellness habits you pick up this summer. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES:Become A Member of Salad with a Side of FriesJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramMaking Sense of Sunscreen (feat. Brandy Searcy)

Are you ready to tackle the unique challenges of wellness after 40? In this empowering episode of Salad with a Side of Fries, Jenn Trepeck hosts a comprehensive Q&A explicitly designed for women navigating midlife. From boosting energy to balancing hormones and thriving through menopause, Jenn covers it all, starting with a deep dive into key hormones like estrogen and progesterone and how they affect weight loss, energy, and fat distribution.Jenn explores the realities of menopause and perimenopause, including changes to the menstrual cycle, shifts in fertility, and the importance of protein for muscle and bone health. You’ll learn how phytoestrogens may offer symptom relief, how gut health and the parasympathetic nervous system impact mood and nutrient absorption, and how better sleep can help reduce brain fog and fatigue. Whether you're adjusting your routine or looking for expert-backed tips to feel your best, this episode is packed with actionable advice to help you navigate midlife with confidence and clarity.The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, who discusses wellness and weight loss in real life, clearing up myths, misinformation, and bad science surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.IN THIS EPISODE: (01:19) Jenn shares her professional relationship with Christine(06:13) Jenn discusses estrogen, progesterone, fat removal and weight management(13:07) How age affects menopause, menstrual cycle, fertility and estrogen levels(19:45) What is the role of protein over 40, and how to maintain muscle and bone health(25:36) Discussion of hormones to support weight loss, energy, and phytoestrogens(30:46) Your gut, nutrient absorption, and the parasympathetic nervous system(36:24) Improving sleep quality and managing fatigue and brain fog. What about nap time(42:17) Discussion of signs and treatments for menopausal symptoms and supplements(48:13) Common health risks for women in their late 30s and 40s, and related medical tests(51:39) What ingredients are most effective for aging skin, adjusting the skin care routine(57:50) Reducing fine lines, wrinkles and age spotsKEY TAKEAWAYS:The challenge with weight loss after age 40 is primarily due to the decline of estrogen and progesterone production, which reduces insulin sensitivity, impairs sleep, and alters fat distribution, making fat removal (not just weight loss) slower and more difficult. Sustainable fat loss prioritizes health over rapid results.Low estrogen and progesterone levels can impact mood, sleep, and appetite, leading to an increased desire for comfort foods. Phytoestrogens (e.g., wild yam, black cohosh) and fiber-rich foods (e.g., cruciferous vegetables) support hormone metabolism and mood stability.Women over 40 need ~1 gram of protein per pound of body weight daily (4-6 ounces per meal, 2-3 ounces per snack) to maintain muscle and bone health. Resistance training, weight-bearing exercise, and minerals (e.g., magnesium) are critical.Low estrogen levels can cause skin dryness and wrinkles. Hydration, vitamin C, retinol, and hyaluronic acid improve skin appearance. Consistent skincare routines (cleanse, tone, treat, moisturize) reduce the appearance of age and Gua Sha massage may reduce menopausal symptoms like hot flashes.QUOTES:        (06:25) "There is fast weight loss at any age, provided you don't care how long it lasts or what happens to your health." - Jenn Trepeck(08:20) "Estrogen, the presence of estrogen and increased estrogen when we're younger in life, keeps us more insulin sensitive. It keeps us more metabolically fit." - Jenn Trepeck(21:27) "We want to aim for a gram of protein for every pound of body weight." - Jenn Trepeck(27:01) "We have less wiggle room. That estrogen was our cushion and when you eliminate the cushion, you've got less wiggle room." - Jenn Trepeck(31:00) “Bottom line, your gut is responsible for nutrient absorption and communicating all over the body.” Jenn TrepeckRESOURCES:Become A Member of Salad with a Side of FriesJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramHormones and Body Composition (feat. Ashley Fillmore)Nutrition Nugget: NADMentioned in this episode:

Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about David Bars—protein bars with a bold promise to be the “most effective portable protein on the planet.” Have you ever wondered if a protein bar could live up to its hype? With sleek marketing and a Chief Science Officer like Peter Attia, these bars claim to help build muscle, burn fat, and regulate blood sugar levels. But are they really a nutritional breakthrough, or just another shiny wrapper with clever branding? Jenn breaks it all down, asking the tough questions so you don’t have to. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES:Become A Member of Salad with a Side of FriesJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramPeter Atia - LinkedInDavid Bar - AmazonAnother One Bites the Dust: The F Factor Diet