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

Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Chick-fil-A—yes, the fast food giant that’s become a favorite option for many. But did you know that some of their menu items might actually surprise you when it comes to nutrition? Ever wondered how you can make healthier choices without sacrificing flavor and still feel satisfied? We’re diving into some of the more healthful options and revealing what you might not expect about items on the menu. So, are you ready to challenge your go-to order and discover some unexpected gems? Tune 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 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 Instagram

Like so many things in wellness, it’s easier said than done to live alcohol free. If you’ve tried before or are curious about sober living, this episode is for you! It’s the practical side of how to unlock unexpected health benefits, stronger connections, and a clearer mind.Today on Salad With a Side of Fries, Jenn Trepeck continues to explore the thought-provoking idea of living "Dry Beyond January" with Gillian Tietz, MS, CAMS-I, host of the Sober Powered podcast and a sobriety and anger management coach. Jenn and Gill discuss the challenges and rewards of embracing an alcohol-free lifestyle, from tackling cravings and navigating social settings to finding deeper connections and breaking the cycle of shame that often comes from drinking. Whether you’re taking a break from alcohol or considering sobriety for the long haul, you’ll discover strategies to manage triggers, build healthier habits, and redefine your relationship with drinking. The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing 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: [6:20] To drink, or not to drink[9:41] Reversing shame and judgment and shared experiences[12:56] Pros and cons of a Dry January[15:10] Navigating a sober weekend[18:55] Connecting with non-drinkers and dating while sober[28:41] Strategies for communicating going alcohol-free[30:57] Ordering Alcohol-free drinks with caution [35:14] Avoiding triggers and habits and creating new enjoyable memories without alcohol[38:53] The National Helpline is 800-662-HELP KEY TAKEAWAYS: Connecting with others in sober communities is critical for overcoming the shame spiral from drinking. Sharing experiences and hearing “I struggle with that, too" from your peers can help you realize you are not alone and break the isolation cycle.People often underestimate the unexpected challenges of quitting drinking, such as fatigue that persists for weeks and doubts about the payoff. These moments of struggle can lead to thoughts of giving up or attempting moderation. Patience and understanding the long-term benefits are essential to living dry beyond January.For those who choose not to drink, strategies include discreetly blending in, such as ordering non-alcoholic drinks that resemble alcoholic ones, setting clear boundaries early in dating or social scenarios and avoiding habits and triggers that increase your desire or cravings to drink.Successfully navigating cravings and triggers involves strategies beyond willpower, such as changing your environment, identifying emotional triggers, and reflecting on past behaviors to plan better responses.QUOTES: [6:42] “If you're wondering if you can, then you are somebody that can't moderate their drinking. I think it's just as simple as that. Like people that can moderate just do and live their lives.” - Gill Tietz[8:43]” Because when you think of an alcoholic, you think of a weak-willed loser who ruined their whole life because they like to drink too much, they're selfish, all of that kind of stuff. And many of us know that's not true, but that's the general public’s perception. So, I was afraid of being labeled as an alcoholic and judged.” Gill Tietz[12:19] “The difference though, is that people could go the rest of their life without drinking. People can't go the rest of their life without eating.” Jenn Trepeck.[31:00] “I think more and more now, there are so many more non-alcoholic options on bar menus or in restaurant menus and certainly so many more in stores.” Jenn Trepeck[33:20] “I think it's such a valid point to recognize that we have that biochemical response, we have that craving, that reward pathway that still exists, even if we're not always feeding it. And that some of these other things can end up feeding that same pathway.” 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 InstagramThe Truth About AlcoholYou Are Not Alone: Relapse RateGUEST RESOURCES: Sober Powered - PodcastSober Powered - WebsiteSober Powered - InstagramGUEST BIOGRAPHY: Gillian Tietz, MS, CAMS-I, hosts the Sober Powered Podcast and is a sobriety and anger management coach. Getting sober in 2019 inspired her to start her podcast, where she utilizes her biochemistry background to teach others how alcohol affects the brain and why it’s so hard to stop drinking.

Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about the surprisingly sweet health benefits of dates. Have you ever wondered how something so sweet could be good for you? While dates may pack quite a punch in carbs—75 grams of carbs in just four dates—they’re also full of fiber, antioxidants, and essential minerals. Join Jenn as she breaks down why you might want to incorporate these dates into your diet, how to use them in recipes, and why portion size matters when enjoying their health benefits. 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 InstagramNew Year - Healthier YouNutrition Nugget: Antioxidants

Do you ever wonder how your life might improve if you stopped drinking, even for a little while? From better sleep to clearer thinking and enhanced emotional well-being, the benefits might surprise you!Today, Jenn dives into the thought-provoking idea of being Dry Beyond January. The positive changes that can come from reducing or being alcohol-free and how this choice aligns with creating a healthier, more balanced lifestyle may surprise you. This is part one of a two-part series exploring the impact of alcohol on our health and well-being. Jenn breaks down the physical, emotional, and social benefits of cutting back or quitting alcohol entirely and shares strategies to make the process approachable and sustainable. Whether you’re considering a dry month or a long-term change, this episode will help you take the first step with confidence. The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing 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: [4:43] Moderate drinking versus heavy drinking and how each impacts us[9:29] Alcohol’s impact on mood, brain chemistry and sleep deprivation[12:41] Other associated risks and our brain's ability to build pathways[14:28] Stress-related drinking[17:48] Short-term benefits of being alcohol-free and withdrawal symptoms[24:33] Long-term benefits of not drinking alcohol[30:09] Alcohol depletes electrolytes and dehydrates us, creating physical signs of aging[33:05] Discussion of how much money Americans spend each year on alcoholKEY TAKEAWAYS: Alcohol significantly affects the liver, brain, and sleep patterns. The liver prioritizes processing alcohol over other toxins, leading to delayed toxin removal and issues like inflammation. Alcohol also suppresses REM sleep and causes sleep disruptions like overheating, which can have cascading effects on mood, energy, and overall health.Alcohol triggers dopamine release, creating a memory of the triggers leading up to drinking. This reinforces habits, making the brain associate stress or other cues with seeking alcohol, which can perpetuate a cycle of dependency.The short—and long-term health benefits of being alcohol-free are significant and varied. Eliminating alcohol can lead to immediate improvements, such as better sleep, clearer skin, weight loss, improved digestion, and mental clarity. In the long term, it reduces the risk of liver disease, heart disease, stroke, and certain cancers while enhancing cognitive function and life expectancy.Alcohol depletes electrolytes, causes dehydration, and overburdens organs like the liver and kidneys. However, the liver can regenerate and recover, often within weeks to months, depending on the extent of the damage.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 InstagramThe Truth About AlcoholQUOTES: [6:35] “The liver is not a multitasker. It prioritizes the alcohol out of our system, which pushes down the priority list other toxins and things like sugar and fats.” - Jenn Trepeck[12:41] “Alcohol activates GABA receptors in the brain, which slows down neuron communication. We feel relaxed, but really, the brain has just slowed down.” - Jenn Trepeck[14:01] “Drinking creates dopamine. With dopamine, there's a memory of the experience encoded in the brain. What's encoded in the brain is also what led you to the alcohol that triggers it. So whether that's the emotion that led you there, the stressful situation, the part that's encoded, is that trigger.” - Jenn Trepeck[26:56] “When we reduce the inflammation, because the alcohol caused the inflammation, we see a decreased risk factor of virtually every sickness, illness, disease, or symptom. - Jenn Trepeck[35:54] “When there's the presence of alcohol, there is greater conflict.” - Jenn Trepeck

Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about creatine. What is it, and why do we need it? Together, we will look at its benefits for muscle growth, energy production, and overall performance, as well as its impact on brain function and health for individuals of any age but especially those over 40. We will uncover its role in power activities and muscle recovery and how proper dosage and supplementation can help combat issues like sarcopenia and cognitive decline. 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:Learn more about Healthy Vibe Tribe HEREReady to jump into the Healthy Vibe Tribe? Start here: 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 Instagram

Your body isn’t one-size-fits-all, so why should your health plan be? This week’s episode dives into the personalized world of metabolic typing and functional medicine, where understanding your unique physiology is key to lasting wellness.Functional medicine expert and Metabolic Typing coach Martin Pytela is here to share his transformative journey from battling mercury toxicity to founding Life Enthusiast, an online hub for alternative health solutions. Together, Jenn and Martin explore how metabolic types and endocrine dominance—like thyroid, adrenal, and ovarian types—impact food choices, energy levels, mood, and overall well-being. This conversation is packed with actionable insights, from tips on what to avoid putting in your mouth to the balance between fats, proteins, and carbs based on your metabolic type. Stick around for Jenn’s rapid-fire questions with Martin, plus a preview of the upcoming Nutrition Nugget on creatine. Let’s uncover the science behind making wellness genuinely work for you.The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing 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: [4:29] Martin shares how he developed an interest in alternative health[9:03] What is metabolic typing? Discover functional medicine and testing[12:23] Discussion of the different metabolic types: alkaline and acidic[16:09] Are you an oxidizer or an autonomic drinker?[19:19] Starting your day off right, based on your metabolic type[23:50] Different types of endocrine dominance: estrogen/adrenal, pituitary, thyroid, ovarian, testosterone and feeding those systems[28:00] How different body types are influenced by the different metabolic types[32:08] Martin answers Jenn’s rapid-fire questions[35:15] Preview of this week’s  Nutrition Nugget bonus episode on Creatine and consider joining the Healthy Vibe Tribe; it’s not too late!KEY TAKEAWAYS: Many journeys to wellness begin with health challenges, like those caused by mercury amalgam fillings. The pursuit of healing can often lead to alternative medicine, functional health, and innovative ventures that inspire others to embrace holistic approaches to well-being.Individual differences in metabolic types significantly influence how people react to foods and other factors. Understanding personal physiology is essential for tailoring our health strategies and improving overall well-being.Understanding your metabolic type (sympathetic or parasympathetic dominant) and endocrine dominance (thyroid, adrenal, pituitary, or ovarian) can help tailor your diet to optimize energy, mood, and wellness. For example, a thyroid-dominant individual may thrive on a carb-centric breakfast, while an adrenal-dominant person benefits from a breakfast high in fats and proteins.While diet and lifestyle adjustments can align with specific body aesthetics, prioritizing metabolic balance and emotional well-being over appearances leads to sustainable wellness and reduced cravings.QUOTES: [7:12] “The medical system is not using the scientific method. They say they do, but they don't. They never ask what the cause of this is. They see a symptom, and they say, for the symptom, I have a pill.” Martin Pytela[17:45] “ Depending on our [metabolic] type, we want to shift the balance of macronutrients in our approach.” Jenn Trepeck[28:24] “We know that blood sugar balance and many of these elements are critical to metabolic health, and that doesn't necessarily mean one size or one shape.” Jenn Trepeck[29:42] “I would like to say this: when you learn and figure out your [metabolic] type, you can work with it or against it.” Martin Pytela[30:23] “Sometimes the choice that might get us to the aesthetic isn't necessarily the choice that brings us peace, joy, and some of the things that we're looking for.” Jenn TrepeckRESOURCES:Learn more about Healthy Vibe Tribe HEREReady to jump into the Healthy Vibe Tribe? Start here: 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 InstagramWheat, Celiac, Gluten and GlyphosateGUEST RESOURCES: Life Enthusiast PodcastLife Enthusiast - FacebookLife Enthusiast - InstagramLife Enthusiast - XLife Enthusiast - YouTubeGUEST BIO: Martin Pytela is a respected functional medicine expert and Metabolic Typing coach whose mission is to "Restore Vitality to You and The Planet." With over 12,000 clients coached since 2011 and over 60,000 students enrolled in his Udemy courses, Martin has a wealth of knowledge to share on topics such as healing trauma, managing stress and anxiety, emotions, spirituality, weight loss, metabolism, longevity, mindfulness, gut health, and

Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about the Minnesota Starvation Experiment. Conducted from 1944 to 1945, this clinical study explored the physical and psychological effects of semi-starvation and refeeding. While it’s a historical study, its findings remain relevant today, particularly as we examine current health and weight-loss practices. Jenn dives into the participants’ experiences, the dramatic impacts of calorie restriction, and what we can learn about achieving health goals sustainably, not through diets or restriction. Tune in for an eye-opening discussion that ties past research to modern challenges and solutions. Like what you're hearing? Be sure to check out the full-length episodes, new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES:Learn more about Healthy Vibe Tribe on Jan 6 at 8pm ETReady to jump into the Healthy Vibe Tribe? Start here: 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 InstagramBirth Control, Part 1: FDA Approval and What Happened Next (feat. Mike Gaskins)Birth Control, Part 2: Ditching the Pill (feat. Rach Hoeppner)

Are you ready to take your health into your own hands in the new year? Are you ready to make nutrition and wellness a part of your everyday routine so that you can achieve your health goals and feel your best all year long without it taking over life? You’ve come to the right place!Welcome to Salad with a Side of Fries, the podcast where balance meets results and wellness seamlessly fits into real life. In this episode, Jenn kicks off the new year by answering listener questions, debunking common nutrition myths and offering her top tips for making health and wellness a part of your everyday routine. She discusses essential supplements, the pros and cons of health-tracking apps, and why eating fresh, whole foods is key to feeling your best. Jenn also shares her approach to tackling some of the most common challenges people face when starting their wellness journey, including maintaining consistency, avoiding misinformation, and figuring out how to stay on track when life gets busy. This episode is a great place to start 2025 off strong (and stay that way). The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing 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: [4:27] Common nutrition myths to debunk[6:31] Five things to consider to flush out fad diets or misinformation[8:57] What is the difference between weight loss and fat loss[10:40] Is late-night eating harmful to your metabolism[14:49] How to start the year off right with supplements and are electrolyte drinks worth it[19:37] Can health-tracking apps support or hinder health[25:55] How can you maintain a consistent routine of physical activity all year, not just in January[29:49] Suggestions for enjoying sweet treats[31:57] Top nutritional foods to add to your diet. Hint: Fresh is best![34:52] How many carbs can you have daily to lose weight[38:08] How much protein does one need, and from what sources[43:00] Jenn advises anyone working toward setting new goals: consistency is  king[46:56] Consider joining the Healthy Vibe Tribe; it’s not too lateKEY TAKEAWAYS: Debunking Nutrition Myths for 2025: Some outdated guidelines, like the food pyramid/MyPlate and meal plans requiring fruit and grain at breakfast, are still in use but should be reconsidered. Additionally, elimination diets and medication-assisted weight loss are gaining media attention, but these are not permanent solutions. Focusing on health, not just weight or the number on the scale, is encouraged for 2025, recognizing that holistic well-being involves more than body metrics.How to Identify Reliable Nutrition Advice: To differentiate reliable nutrition advice from fad diets, consider the source and who benefits from the information. Look for scientifically sound studies, be aware of personal biases, use common sense, and avoid jumping to conclusions based on correlation versus causation. Additionally, avoid getting distracted by clickbait or trendy health advice and focus on understanding your body’s needs.Consistency is Key: To maintain a daily exercise routine beyond January, it’s essential to plan for your most challenging days, not the ideal ones. Choose realistic goals that are small and measurable, ensuring they can be completed every day, even on busy days. Focus on the process rather than just the outcome (e.g., moving your body for 10 minutes daily instead of solely focusing on weight loss).Mental and Physical Health Are Interconnected: Mental wellness and physical health are deeply connected, with the vagus nerve linking the gut and brain. Starting with physical activities and feeding your body nutritious foods, makes it easier to focus on mental health, creating a positive cycle where each aspect supports the other.QUOTES: [6:00] “I'd like to encourage everybody for 2025 to make the objective health, rather than the number on the scale. And realize that what we do for one area also impacts other areas of our health, so we don't have to take on the world in January to improve our health.” Jenn Trepeck[16:27] “Quality matters when it comes to supplementation. Formulas that use better ingredients, the more bioavailable ingredients, that are formulated with nutrients that help the body use the proper ingredients are all at play here. So that piece of it is called bioactivity, the body's ability to use it. Bioavailability is the body's ability to absorb it. So we need both things present when we take supplements.” Jenn Trepeck[26:13] "Plan for your most challenging day, not your ideal day."Jenn Trepeck [35:34] " ’How many carbs should I be eating for whatever goal?’ is sort of a mixed up question, because it's not the quantity, it's the quality. If what you're eating has tons of fiber, th

Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about what we do daily. It turns out that our daily habits, while seemingly small, are the consistent actions that lead to big life changes. By focusing on what you do daily, you can achieve your goals, whether improving health, building better connections, or pursuing personal growth. Jenn dives into the power of small actions, staying consistent in your daily habits, taking ownership of your choices, and sharing practical strategies to help you design your daily routine for success in 2025. She will also give you insights on reverse engineering and its effectiveness. Like what you're hearing? Be sure to check out the full-length episodes, new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES:Learn more about Healthy Vibe Tribe on Jan 6 at 8pm ETReady to jump into the Healthy Vibe Tribe? Start here: 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 InstagramBlue Zones EpisodeLongevity Equation EpisodeThere’s Not Enough Time in the Day (feat. Megan Sumrell) - Episode

It’s time to hear which episodes made the Top 10 of 2024! Are you ready to catch a glimpse of the health, nutrition, and lifestyle tips that could transform your 2025? Let this be your curated playlist for your listening time this holiday season.Welcome to Salad with a Side of Fries, the podcast where balance meets results and wellness seamlessly fits into real life. In this final full episode of 2024, host Jenn Trepeck reflects on an incredible year, celebrating the show’s recognition as Earworthy’s Best Health and Wellness Independent Podcast of 2024. Jenn and one lucky listener share their top 10 episodes of the year, diving into powerful conversations about health, nutrition, and lifestyle, featuring expert guests and transformative insights, including the podcast’s very first live show. Plus, don’t miss the exciting lead-up to this Friday’s final Nutrition Nugget of the year, “Daily,” where Jenn explores how small, consistent actions can create the 2025 of your dreams. Tune in for a recap of the year’s highlights and a glimpse of what’s to come! The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing 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: [4:01] Salad With A Side of Fries honored with the best Health and Wellness Independent Podcast of 2024 by Earworthy[8:03] Ep. 235 Top Three Reasons And Remedies For Weight Loss Resistance (feat. Becky Bell) - aired January 31st[11:29] Ep. 247 Coin and Cuisine - Commonalities Between Money and Food[13:57] Ep. 243 Unsubscribe, Food Tracking Apps and Diet Culture (feat. Nicole Hagen) - aired March 27th[19:08] Ep. 252 Take Your Foot Off the Gas (Reverse Dieting) - aired May 29th[22:06] Ep. 275 - Fitness Fact or Fiction (feat. Sarah Thomas) - aired November 6th[28:27] Ep. 242 - The Ultimate Biohack - aired March 20th[34:57] Ep. 269 - Caveman Biology in a Very Modern World (feat. Dr. Kathy Campbell) - aired September 25th[40:30] Ep. 277 - 8 Domains of Health - aired November 20th[43:00] Ep. 249 - Memory: How We Lose It and How to Keep It - aired May 8th[46:50] #10 Ep 264 - Live from New York...It's Salad with a Side of Fries! - aired August 21st[51:07 Bonus Picks: IBS is a BS Diagnosis (feat. Hannah Aylward), Nutrition Nugget: Enough (aired 5/31/24), Nutrition Nugget: Your Acceptance Speech (aired 2/9/24)KEY TAKEAWAYS: The Top Three Reasons and Remedies for Weight Loss Resistance focused on the fact that stress plays a major, often overlooked role in weight loss resistance, alongside inflammation and insulin resistance. Addressing stress management, sleep quality, and resilience can sometimes be more effective than focusing solely on diet or exercise.Fitness Fact or Fiction offered an antidote to fitness advice that can feel overwhelming and contradictory. This episode makes it approachable by focusing on actionable steps for long-term wellness. It emphasizes the importance of balance, debunks common myths, and discusses the critical role of muscle mass in metabolism as we age. A standout quote, "You can't outrun your fork," reminds listeners that fitness and nutrition must work together, and no amount of exercise can replace proper eating habits.The focus of The Ultimate Biohack was that sleep is the cornerstone of health and wellness; none of the trendy "biohacks" can compare to its impact. Jenn debunks the glamorization of sacrificing sleep for productivity, highlighting its role in cognitive function, recovery, and brain detoxification through the glymphatic system. Without consistent, quality sleep (7-8+ hours), fitness, nutrition, and supplementation efforts are significantly undermined.The focus of Live from New York…It’s Salad with a Side of Fries, 5th Anniversary of the show, was a live recorded Q&A episode that captured the essence of the podcast’s mission and philosophy, showcasing the vibrant community around it. The dynamic energy of the event highlighted the importance of fostering real connections while experimenting with unique formats, such as live shows, to engage listeners freshly and authentically.QUOTES: [14:47] “I think this story is all too common, where doctors want to tell us just from looking at us what's happening, or they make judgments based on our weight, and as we say over and over, health is not a size, weight does not determine health in any capacity.” Jenn Trepeck[21:04] “We expect so much of ourselves. I think another piece is the role of consistency and balance. Frankly, if we could live 100 percent of the time in consistency and balance, we'd see the “results” that everybody's looking for.”  Jenn Trepeck [29:20] “We're deteriorating our health more by not sleeping than we could get from any biohack.” Jenn Trepeck [31:02

Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Chewing! Do you chew your food enough? It might sound simple, but failing to chew your food properly could be behind common issues like bloating, acid reflux and even poor nutrient absorption. Tune in to get Jenn’s insights about the importance of slowing down and ramping up the number of times you chew each bite. 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:Learn more about Healthy Vibe Tribe on Dec 19 at 7pm ETLearn more about Healthy Vibe Tribe on Jan 6 at 8pm ETReady to jump into the Healthy Vibe Tribe? Start here: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 InstagramWhere Does The Food Go?

What if you could forget cravings? Sounds like a fairytale, right? What if emotional eating wasn’t a problem but a symptom?Today, Jenn Trepeck dives into the myths, misconceptions, and mindset traps around food, dieting, and emotional eating. Joining Jenn is Dr. Melissa McCreery, psychologist, emotional eating expert, and creator of Your Missing PEACE, to challenge the all-or-nothing holiday mindset and break down the hidden hungers driving your cravings. Together, they’ll explore how curiosity (not guilt!) is the key to stepping off the hamster wheel of dieting and creating lasting freedom with food. In this episode, you’ll uncover practical ways to navigate the holidays, rethink outdated beliefs, and savor life—cookies and all—without waiting until January to hit reset. Tune in and transform your relationship with food, one bite at a time!The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing 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: [1:50] Dr. Melissa McCreery shares her inspiring story[9:24] Emotional Eating and reasons hidden hunger can drive our cravings[15:11] Dr. Melissa discusses the auto-pilot mentality and asks, “What do you want to savor?”[21:55] Dieting’s hidden traps: why it feels like you’re running on a hamster wheel[26:44] Unlocking self-awareness: Dr. Melissa introduces the Hidden Hunger Quiz[31:25] Why change feels hard and how to navigate emotions around the holidays[38:54] A sneak peek at the upcoming Nutrition Nugget segment: “Chew.”KEY TAKEAWAYS: Overcoming struggles like overeating, emotional eating, or food-related issues doesn't require a lifetime of self-control, discipline, or constant management. It doesn’t require endless discipline or continuous management. Many feel trapped in a cycle of cravings and worry, but true freedom comes from shifting mindsets and reclaiming power over food. It’s about living free from the cycle, trusting yourself, and focusing your energy on what truly matters.Emotional eating isn't the problem—it’s the symptom. Labeling yourself as an emotional eater might feel like an “aha” moment, but it’s often useless. We all eat for a reason, and emotional eating usually points to deeper, hidden hungers—like the need for rest, self-care, or balance. Simply trying to manage anxiety or stress isn’t always the answer. It’s time to uncover the hidden pangs of hunger driving your cravings and how addressing them can break the cycle for good.Holiday eating isn’t inevitable—it’s a choice shaped by the stories we tell ourselves. The all-or-nothing mindset during the holidays can feel like a trap: staying hyper-vigilant about food or diving headfirst into a free-for-all. Neither feels good, and both are driven by the beliefs we repeat so often they feel like facts. Challenge those narratives to help you rewrite the story about holiday eating and reclaim control without the guilt or extremes.The hamster wheel of guilt keeps you stuck—curiosity sets you free. When diets fail or holiday eating feels out of control, the instinct is often to blame yourself and push harder. But running faster on the hamster wheel doesn’t work. Instead, the antidote is curiosity. Asking why things didn’t go as planned—a sudden craving, holiday stress, or shifting routines—opens the door to understanding and real solutions. It isn’t about perfection; it’s about staying curious, learning from the moment, and choosing the next step forward.QUOTES: [0:00] “We eat for a reason. We always eat for a reason. We overeat for a reason. If you find yourself standing in the pantry staring at the cashews and the peanut butter and not knowing how you got there, there is a reason. And sometimes it's because you're having emotions you don't know how to deal with. “Dr. Melissa McCreery[8:23] “It's amazing to be on the other side of it and experience it and be able to say to someone, ‘It is possible. There is this other place’.” Jenn Trepeck[11:19] “If I'm exhausted, I can have the best tools in the world for anxiety, but I may not have the bandwidth to deal with the situation right now. So it might be helpful to know that I'm emotionally eating because I'm anxious, but actually, what I need is to address my hidden hunger for rest.” Dr. Melissa McCreery[12:53] “Sometimes it's not even the food or the choice to eat it, it's what happens after, and beating ourselves up is worse than the food or the fact that we ate because of emotions.” Jenn Trepeck[23:45] “That hamster wheel thinking kills curiosity, and curiosity is how you solve the puzzle. And this is all just a puzzle. So what's going on? There is a much more powerful question than anything you'll ever get by being hard on yourself in the holidays.” Dr. Melissa McCre

Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about the second time around. Did you know that there is power in repetition? Doing something a second time can significantly improve your ability to create lasting change. Repetition can help strengthen neural pathways in your brain, making it easier to recall important details and reinforcing actions, which can lead to healthier choices. Small, consistent daily efforts can lead to big rewards, helping you build habits that stick. As you plan for 2025, ask yourself, what's worth the second time around for 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:Learn more about Healthy Vibe Tribe on Dec 19 at 7pm ETLearn more about Healthy Vibe Tribe on Jan 6 at 8pm ETReady to jump into the Healthy Vibe Tribe? Start here: Jan 13th Weekly Zoom Call QuestionnaireBecome 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 Instagram

Are you ready to prioritize your health while still enjoying the great things about the holiday season? Today is all about embracing the holiday festivities without compromising your wellness goals. In this episode, Jenn dives into an inspiring conversation about reclaiming your health and making 2025 your best year. She explores the role of biochemistry in willpower, the empowering benefits of linking arms with like-minded individuals, and shares strategies for success, including the launch of the Healthy Vibe Tribe. Jenn also discusses how the joy of community support can leave a legacy of health. This episode has practical tools, motivation, and heart to help you create a vibrant, healthy life. Tune in to set the stage for wellness in 2025 and to learn more about the Healthy Vibe Tribe. The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing 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: [5:14] Preparation and planning are key to success[8:34] Why consistency over intensity is important[10:29] Build downtime into your schedule and how to limit alcohol intake[16:07] What to say to the food pushers and other tricks and hacks for success at holiday parties[23:13] Managing stress during this busy time of year[30:12] Maintaining a low glycemic nutrition component and the benefits of walking[32:17] Prioritizing hydration throughout your day[38:55] Strategic supplementation and discussion on how metabolism and biochemistry can influence health and habits[40:17] Announcement and breakdown of The Healthy Vibe Tribe program starting January 13th.[46:32] Discussion of membership costs and benefits[52:30] Jenn previews the upcoming Nutrition Nugget segment titled "Second Time Around.”KEY TAKEAWAYS: Preparation is key to thriving through the holidays. Planning meals, setting goals, and organizing your environment can help you maintain healthy habits and reduce guilt during the festive season. Preparing protein-packed snacks, scheduling workouts, or setting clear intentions minimizes the chances of sabotaging health and fitness goals while allowing leeway to enjoy yourself.Consistency over intensity ensures long-term success. Maintaining small, manageable habits—like staying hydrated, controlling portion sizes, and incorporating daily movement—can be more impactful than intense but unsustainable efforts.Prioritize foundational health habits for the new year. Key health pillars such as sleep, hydration, and stress management should be prioritized alongside fitness and nutrition. By building a foundation of healthy routines, long-term success becomes achievable.Link arms with like-minded people. Surrounding yourself with a supportive community of like-minded individuals can propel you toward your goals. By sharing your journey and connecting with others heading in the same direction, you create an environment of accountability, motivation, and mutual growth.QUOTES: [7:50] “It's possible to decide what we want to have happen and then figure out what those things are. So, for me, it’s getting to the gym every day while traveling, and especially when there's holiday parties every day, it’s finding that movement and making sure I get my water in every day. It‘s all those little things.” Jenn Trepeck[11:00] “I put into my schedule something that I know either friends, or health-minded colleagues, will surround me. So I am building in that accountability a little bit to myself, knowing that I want to feel well but still celebrate.” Shannon[19:58] “If you're starving when you get there, you'll make poor choices, not because you don't have any willpower, but because your hormones are taking over. So, if you come feeling satisfied, you will have more control over your food than your food controlling you.” Jessica[23:56] “We don't have to wait for the new year to reward ourselves. Maybe it's buying ourselves a gift. Maybe it's having downtime. Do we want to get tickets to a concert or a show or go to the spa or find, maybe get a massage?” Jenn Trepeck[31:11]” Muscle dictates metabolism, as we always say. It's not just losing weight; it's removing fat and building muscle to improve our overall health.” Jenn Trepeck[37:38] “I'm celebrating the win daily and not getting discouraged or focusing too far ahead because I can easily just say ‘I'll do that tomorrow’.” Shannon[43:06] “The Healthy Vibe Tribe is a great opportunity to get that support, be around people going in the same direction as you and get the education part. That's why I'm excited to partner and lock arms with you.” Jessica[49:56] “The Healthy Vibe Tribe is one of the most exciting programs I could even imagine placing myself in. It's taking action and stepping into 2

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn is talking about Non-Alcoholic Fatty Liver Disease. Your liver health could be at risk without you even realizing it. Non-alcoholic fatty liver disease (now called MASLD for metabolic dysfunction-associated steatotic liver disease)—is a silent yet widespread condition impacting 25+% of Americans. Discover how simple lifestyle changes can help reverse liver fat buildup, the surprising link between sugar and liver health, and why your morning coffee timing matters more than you think! Also, learn which everyday foods to avoid and the powerhouse nutrients supporting a healthy liver. This is the information your liver has been waiting for! Like what you're hearing? Be sure to check out the full-length episodes and 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 InstagramThe Truth About Alcohol/Salad With a Side of Fries - PodcastOmega 3 Curcumin and Liver Support. Supplements

When you’re strapped for time, is exercise what you cut? Or have you decided to just eat your way through the holidays and then start your fitness journey in January? Is there a part of you that would like to start doing something, anything for your health now? You don’t need a complete overhaul, you just need to find your minimum effective dose.Today, Jenn is joined by Vince Sant, creator of the “Fat Loss Extreme” fitness program and Co-Founder of V Shred, who’s here to help us rethink how we approach health and fitness. Vince is passionate about making fitness accessible for everyone, especially for women ages 35-and-up. We’ll discuss the power of resistance training—especially for women—and debunk the myth that lifting weights leads to bulk. Vince dives into the benefits of HIIT workouts, explaining how they leverage Excess Post-Exercise Oxygen Consumption (EPOC) for maximum calorie burn, even after you’ve left the gym so we can work smarter not harder…or longer. He also emphasizes the importance of starting now—no need to wait for January 1. By stacking small wins, like walking on an incline or incorporating intentional movements into your day, you can create a foundation for long-term success. He’ll share why achieving your health goals doesn’t require perfection but rather gradual, consistent changes. Focusing on your minimum effective dose, Vince delivers insights for building lasting habits without sacrificing life’s joys. The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing 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: [5:50] Vince describes why he focused on fitness for women 35 + and the joy he receives from watching them thrive and support one another[14:46] Vince challenges the "wait until January 1" mindset and explains why starting now makes all the difference[18:54] Learn how a sustainable approach beats quick fixes every time[21:21] Discover the power of the minimum effective dose in fitness and how it works[28:34]  Common fitness mistakes and expert tips for maximizing calorie burn[33:32] Find out why walking on an incline is a simple yet powerful fat-burning strategy[35:39] Vince explains why resistance training is a game-changer, especially for women[40:42] Explore the effectiveness of bodyweight workouts for all fitness levels[43:02] Settle the cardio debate: should it come before or after your workout[48:35] Finally, Vince wraps up with rapid-fire questions to deliver quick, actionable insights.KEY TAKEAWAYS: Achieving fitness and dietary goals requires a gradual, sustainable approach. Start small by making one change each week and build upon it. Avoid overwhelming yourself by trying to do everything perfectly all at once. Focus on consistency rather than willpower, as lasting discipline develops over time. Balance and moderation, rather than restriction, allow enjoying life's pleasures while fostering long-term success. Starting now, rather than delaying until a milestone like New Year’s, increases your chances of sticking with it and breaking the cycle of quick starts and early quits.Building a sustainable fitness program starts with small, manageable steps. Focus on mastering one habit at a time, like drinking more water, setting a consistent bedtime, or starting the day with a healthy breakfast. Gradually adding new weekly habits creates a strong foundation for long-term success without feeling overwhelmed. This step-by-step approach allows you to develop consistency and effectively integrate positive changes into your lifestyle.Effective fitness programs require a balanced approach, prioritizing key components like resistance training, cardio, and balance. Resistance training should often take precedence, particularly for women, as it supports muscle growth and overall fitness better than relying solely on cardio. While cardio has benefits and can complement a routine, it’s not the sole solution for getting in shape. Instead, choose activities you enjoy to make cardio sustainable and view it as enhancing your fitness journey rather than the foundation.High-Intensity Interval Training (HIIT) is an efficient cardio method involving short bursts of maximum effort followed by rest. For beginners, a good starting ratio is 20 seconds of high-intensity activity, like sprinting, followed by 40–60 seconds of rest. This approach maximizes calorie burn, improves cardiovascular health, and can be adapted to various fitness levels, making it a practical option for those looking to enhance their workouts.HIIT workouts leverage the power of Excess Post-Exercise Oxygen Consumption (EPOC), meaning your body continues to burn calories after the workout. Pushing yourself during short, intense interv

Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about your butt. Ever heard of Dead Butt Syndrome? It’s not just a funny name—this condition is surprisingly common, especially for those who sit a lot during their work day or sit a lot in general and even for runners and dancers! What is Dead Butt Syndrome? The good news is that simple actions like walking, light stretching, or standing regularly can help prevent and treat the condition. The message is clear: move more, sit less, and don’t ignore your glutes! 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 InstagramDead Butt Syndrome - Article

Do you know your biological age? How does one learn their biological age and how is it different from your chronological age? The answer lies in our epigenetics, which is how you live your life! In this fascinating episode of Salad with a Side of Fries, Jenn welcomes Hannah Went, co-founder of TruDiagnostic, to explore the science behind biological age testing. Together, they dive into the cutting-edge world of epigenetics, methylation, and the role of lifestyle in optimizing health. From understanding how epigenetic markers can predict disease risks to uncovering how simple changes can slow aging, this episode is packed with insights that could transform how you think about your health and longevity. The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing 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: [1:57] What is your biological age?[6:04]  Hannah describes epigenetics and what they target in the blood through various tests.[9:54] What is methylation?[12:53] How is epigenetic testing different from Elizabeth Holmes and Theranos?[15:38] What are the privacy implications of taking these tests, and what can the tests reveal?[22:49] Studies around epigenetic information.[25:42] Slowing the progression of biomarkers that create disease.[29:05] Lifestyle changes can positively impact stress and overall health[32:19] There is power in testing.[33:39] Choosing the most compatible testing company.KEY TAKEAWAYS: Genetics and epigenetics offer complementary insights into human biology. Genetics represents the fixed "hardware" inherited equally from each parent, while epigenetics is the dynamic "software" influenced by interactions with the environment and personal behaviors. Unlike static genetic markers, epigenetic markers are often changeable, though some—like imprint markers—may be inherited, presenting exciting opportunities for biomarker discovery.While the classification of aging as a disease may be debated, it's clear that biological age clocks are becoming powerful tools for detecting disease signals. For example, one clock has shown 92% accuracy in predicting mortality, compared to 72% for chronological age. These biomarkers are improving and will soon include methylation risk scores for specific diseases, helping to assess individual disease risks more precisely. Aging may serve as a general indicator, providing valuable insights into disease likelihood and guiding interventions for better health outcomes.Aging and health assessments, like biological age testing, can serve as a valuable wake-up call, especially for those with room for improvement in their health and lifestyle. While biohacking and excessive supplementation are popular, they often lack clarity and balance, making it difficult to pinpoint what’s truly effective. Simplicity is vital—maintaining a balanced approach is more beneficial than overloading the body with too many interventions, which can disrupt homeostasis and lead to less favorable results.QUOTES: [6:19] “I like to break down the word. So epi is a Greek prefix that actually just means above or on top of. So we're quite literally just looking on top of your genetics.” Hannah Went[7:25] “You can change your epigenetics and control your health. You can no longer blame, you know, your predisposition for disease based on your second cousins.” Hannah Went [7:40] “We are in control of our health. Genetics are this predisposition, but not a determining, inherent absolute.” Jenn Trepeck[12:14] “Epigenetics is actually a better marker in some cases in terms of disease predictability, odds ratios, hazard ratio and that’s the point of the biomarker. How close can we get to that disease prediction?” Hannah Went[14:03] “Epigenetic tests are not a replacement for traditional lab tests. Instead, they're just providing a unique layer of insight into how your environment and lifestyle may be affecting your particular genes.” Hannah Went[27:18] “We can look at these results and let it be a wake up call to say,  I may have different data so, I might want to make some lifestyle changes.” Jenn Trepeck[33:09] “You see things on social media nowadays, like ‘food is medicine’. ‘You are what you eat’. ‘Your DNA is not your destiny’.  That's epigenetics. They're quite literally describing epigenetics without saying the word.” Hannah Went[35:06] “People get confused between what's truly genetic and what is inherited lifestyle. Something might run in your family, that doesn't necessarily mean it's genetic because the other thing that runs in families is lifestyle choices and habits.” Jenn TrepeckRESOURCES:Become A Member of Salad with a Side of FriesJenn’s Free Menu PlanA Salad With a Si

Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Giving. As we enter the season of generosity, it's important to remember that even small acts of giving can make a big impact by signaling to our brain that we are safe, which can help replenish our willpower. Not only that, studies show that giving can lower stress, support balanced blood pressure, and even boost our immune system, making it a powerful tool for improving our physical and mental well-being. When you give, however, don’t forget yourself, because you deserve it too. Tune in as Jenn explains the health benefits of generosity. 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 InstagramWillpower Won’t PowerThe Longevity EquationBlue Zones: A Blueprint for Physical and Mental Health

If you’re not sure where to focus your health efforts, or you think you know the best way to address your primary concern, tune in! Have you heard about the Eight Domains of Health? Which three areas should you prioritize to make the most significant impact on your health journey? How can you tell if the changes you’re making are truly working?In this episode of Salad with a Side of Fries, Jenn dives deep into the Eight Domains of Health, unraveling the layers of wellness that go beyond simple diet and exercise. She covers the essential systems that contribute to lasting wellness, from the intricacies of digestion as a whole-body experience to the often-overlooked role of detoxification, hormone balance, and cardiovascular health. Jenn also explains the importance of body composition, cognitive health, and the crucial need for quality sleep to create a foundation for healthy aging. Whether you're looking to prioritize these domains or are wondering if your efforts are paying off, Jenn provides practical insights and tips for creating a balanced health journey. She also highlights the three key domains to focus on as you begin your wellness journey. OH! And don't miss next week's episode on epigenetic testing, where she'll discuss how to determine your biological age!The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing 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: [02:38] Exploring the 8 Domains of Health[07:32]  Digestion - the whole body experience[12:16] Toxins need to go[19:39] Endocrine System: what are our hormones up to[25:07] Weight and body composition: is BMI BS[30:34] Fitness: how it helps determine longevity[35:53] Cardiovascular health: it's plumbing, electrical, circulation and oxygenation throughout the body[40:29] Cognitive Function - Let’s think about it[43:06] Sleep - Don’t underestimate it. Stress disrupts all eight domains of health[47:08] How should you tackle this pyramid of “Domains” [1:00:45] Right before Thanksgiving, Nutrition Nugget will be all about giving and gratitudeKEY TAKEAWAYS: Digestion is a full-body process, from your mouth to your intestines. Symptoms like bloating or indigestion reflect how well your digestive system is functioning. Lifestyle choices, including diet, affect digestion and gut health. A balanced system requires attention to all aspects of digestion.Health should be measured by body composition and muscle strength, not BMI. Lean muscle and balanced fat are better indicators of health. Nutrition, blood sugar balance, sleep, stress management, and fitness support a healthy body composition and overall wellness.Muscle mass and fitness are critical for longevity, supporting joint health, balance, and resilience. Strength training reduces joint strain and boosts cardiovascular and brain health. A well-rounded fitness routine, including strength, aerobic, and balance exercises, is essential for health and independence as we age.Sleep is essential for overall health, serving as the "ultimate biohack" for body and mind. Quality sleep supports detoxification, recovery, hormone balance, cognitive function, and more. Prioritizing sleep can lead to noticeable improvements across multiple areas of health, reinforcing its critical role in wellness.QUOTES: [10:14] “Christine and I have a mentor who says the road to health is paved with good intestines. Your GI tract is your immune system, nutrient absorption, and gut-brain connection.” Jenn Trepeck [12:44] “You can't age well if you can't detox well.” Jenn Trepeck[30:59] “Muscle is expensive tissue because you have to work for it. But I think your muscle mass is your longevity lever. I think the less muscle we have, the faster we age.” Jenn Trepeck[35:59] “Regarding cardiovascular health, most doctors look at cholesterol and blood pressure numbers, which are all plumbing. I think the pieces that get overlooked are the electrical pieces of the heart.” Jenn Trepeck[48:36] “We have to be willing to give the body time to respond. We didn't get here overnight. We're not going to repair it overnight.”  Jenn Trepeck[49:01] “I implore you to be willing to journal. I don't mean writing down every thought and feeling. I mean, track what you notice because often, these things will improve so unless we pause to think about it and consider it, we might not notice some of the changes happening.” Jenn Trepeck[58:50] “So the idea of putting all these things together to me is more about being able to think of the small changes we can make.” 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 Instag

Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn dives into the Panera restaurant menu. While known for their bread bowls, savory soups, and baked goods, you might think this fast casual restaurant doesn’t work for your healthy lifestyle. Take a closer look at the menu with Jenn and you’ll find plenty of options that can align with your health and wellness goals. Tune in to learn how Jenn determines what healthier options to order at Panera. Like what you're hearing? Be sure to check out the full-length episodes, 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 InstagramPanera Bread - Website

Curious about what it might look like to work with a health coach? Wondering what it takes to see progress on your health journey? Is there more to nutrition than eating the "right" foods, and how do you know if your choices are paying off? In this episode of Salad with a Side of Fries, Jenn dives into some signs and benchmarks of nutritional progress, including whether blood work can be a tangible indicator of health improvements. Jenn, in conversation with two of her past clients, looks at the journey many of us face with diet and exercise, highlighting that your experience and journey to lasting results IS possible. She discusses what it’s like to commit to fitness and nutrition changes, exploring topics like the role of family influence, breaking through initial doubts, the impact of genuinely caring about what you eat, and the role of a health coach. You’ll see how small changes can make a big difference, from reducing inflammation to recognizing how food affects energy and well-being. Tune in to hear her insights and those from people just like you on working with a health coach, how to keep your favorite meals on the menu and improve your health too!The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing 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: [1:47] We hear about one of Jenn’s client’s on-and-off exercise and eating journey[5:27] Why some people may experience skepticism that eating could affect the way we feel[10:01] The liquid diet and the not-so-long-lasting results[15:04] What to look out for when considering a health coach[25:35] Making the changes in what you choose to eat and fitness goals[31:03] Caring about your fitness and nutrition is life-changing[37:31] Is it genetics, or how we’ve been taught to eat in our family and reading labels[40:02] Being healthy for your family is a great reason to be aware of your nutrition[42:32] Nutrition Nugget will be all about Panera, don’t miss it on FridayKEY TAKEAWAYS: Making dietary changes, like adopting a gluten-free, anti-inflammatory diet, may significantly reduce inflammation and related symptoms. Eliminating gluten, sugar, fried foods and reducing sodium helped Cayla experience noticeable health improvements. This experience, backed by blood work showing reduced inflammation, underscores the potential impact of dietary adjustments on overall wellnessPeople often explore health coaching out of a willingness to try something new for their wellness journey, even if they're unsure of the exact outcome. As long as there's potential for learning or improvement, this openness to experiment can make health coaching valuable. For many, gaining even small insights or benefits can be worth investing time and moneyMany Americans need to be made aware of nutrition's profound impact on their overall health, immunity, and quality of life. Only after making informed nutritional decisions and observing improvements—such as fewer illnesses or increased energy—can people realize how essential quality nutrition is. This knowledge gap often stems from educational, food, and medical systems that do not emphasize the importance of proper nutrition. Knowledge becomes a transformative, lifelong asset for those who learnFor many, the turning point in adopting healthier habits is not just understanding nutrition but beginning to care about it. This shift often comes from engaging, accessible education—like relatable videos and interactive learning—that fosters a deeper connection to the information. By learning how food impacts the body and actively participating in the process, a once passive approach to health can motivate positive change. These are all parts of Jenn’s coaching curriculumQUOTES: [5:51] “I was a big skeptic that what you eat makes a difference in how you feel. And then, over COVID, I went gluten-free. I had such a major increase in my quality of life that I was not expecting in any way whatsoever. And I was like, what else is there?” Cayla[6:55] “I was like, all right, fine. I'll try the gluten-free, anti-inflammatory diet. So, I did the whole elimination: no sugar, no fried foods, no gluten, low sodium, all of that jazz, and it really helped. Then my skepticism went out the window because I have real evidence, blood work, that indicates that my inflammation from gluten was significantly reduced after cutting it out.” Cayla [12:26] “I think a common thread in anybody who chooses to work with a coach is to say, ‘I recognize that there's something I don't know here, and I'm willing to learn and  have a guide or a Sherpa in the process’.” Jenn Trepeck[13:09] “I had no idea what fiber was. I've been gluten-free and on and off other elimination di

Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about ProMix Protein Bars, available in whey and vegan options. Are these bars a healthy snack to keep on hand? Jenn walks us through the ingredients to see for ourselves. Tune in to see if this bar, a favorite of athletes and fitness pros, will be your favorite too. 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 InstagramProMix Nutrition - Website

Have you shied away from lifting weights because you don’t want to “bulk up?” Have you found a workout you like and keep doing it over and over? Are you intrigued or confused by fitness recommendations you see online? This episode will answer your questions and debunk fitness myths! This week, Jenn welcomes Sarah Thomas, host of Burn Fat and Feast. Together, they dive into topics like belly fat, exercise, cardio fitness, weight lifting, and overall wellness, with Sarah busting common myths surrounding these areas. Sarah shares her story and the inspiration behind starting Burn Fat and Feast, explaining why weight training is essential and how lifting heavier weights can be beneficial. Plus, they discuss the importance of moving our bodies, even if it's just for a couple of minutes a day. Tune in to learn more about incorporating strength training into your day, why cardio is overrated for changing body composition, and more. The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing 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: [3:45] Jenn shares what members are getting this week[5:32] Sarah shares her story of being an overweight child to an anorexic teen to being a healthy and happy adult[9:36] Cardio is for heart health[14:06] The importance of strength and resistance training[17:08] Why we should prioritize lifting heavier weights and repeating the same exercises[19:27] What progressive overload is, what it isn’t and all about super setting[26:04] Why you can spot train muscle, but can’t spot reduce fat[28:34] Sarah discusses menopause and belly fat [30:38] Balancing holiday eating with your wellness goals and how fitness “fits”[34:07] How do you stay fit during a time crunch?KEY TAKEAWAYS: Walking is amazing for cardiovascular health. It is great for our heart health. We need it. That doesn't mean all of our workouts need to be straight cardio. You can have your heart rate elevated by weightlifting, which all women should be doing. Starting in your late twenties, you lose muscle mass at 1-2% per year, leading to a loss of 15-20% by your forties if you don't engage in regular strength training. This condition, known as sarcopenia, accelerates the aging process. Prioritizing building muscle helps maintain strength and mobility and supports healthier aging overall.For effective strength training, prioritize lifting weights that feel challenging by the last few reps or seconds of an exercise. Avoid sticking with outdated weight limits; choose weights that push your muscles to grow and stay strong over time.You can strengthen muscles through exercises like sit-ups, but you cannot spot reduce fat in specific areas like the belly. Fat loss happens throughout the body and is influenced by your overall metabolism and hormonal changes. To manage body composition effectively, focus on consistent movement, balanced nutrition, and prioritize stress management and sleep, particularly during perimenopause.QUOTES: [6:17] “I won't say that I did everything right from there. I turned to over-exercising for many, many years. I would probably say over a decade of over-exercising after that. So, I've done everything wrong before doing anything right. Along the way, I wanted to know more about our bodies, what makes us work specifically as women, and how our bodies function.” -  Sarah Thomas[9:36] “Cardio, in general, is great for our heart health. So we have, for some reason, turned cardio into ‘this is what's going to change your body.’ It was never researched or meant to change our body composition. We have somehow morphed it into something it wasn't created to do.” - Sarah Thomas“As we age, that intense cardio is registering to the body as a stressor, on top of all the stress we already have.” - Jenn Trepeck[15:00] “I always say weightlifting is queen at this stage of your life. I mean, really! You know, I always say, we talk to perimenopausal women, but if you're in your twenties and your early thirties, pay attention, start doing it now. It is the best approach. I wish I had someone to tell me this in my late twenties and early thirties. So even if you're not here yet and you're listening. Do this now, do this now, because having muscle mass is what we need as we get older.” - Sarah Thomas[34:56]  “I would challenge you by saying, I bet you have five minutes after lunch to do something. I bet you could get up from your desk for five or 10 minutes and do something versus scrolling. Maybe you could still scroll social media and move your body. Maybe you can just get on the treadmill and keep doing that. But I would challenge you to say, if you have five minutes, if you have 10 minutes, you can still

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn is talking about compounding consistency. A one percent effort each day can make a huge difference in a year when you are consistent. Jenn is providing some examples and reasons why compounding consistency is the ticket to changing your life. Tune in to learn how you can put in just a little effort each day and reap big rewards. Like what you're hearing? Be sure to check out the full length episodes; 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 Instagram

Have you tried every diet under the sun to lose weight or stop overeating, and end up at the bottom of the ice cream pint before you realize what happened? You haven’t failed, our brains are literally wired this way. But we can rewire our brain’s “circuits” with a simple method called, Emotional Brain Training. This week, Jenn is joined by Dr. Laurel Mellin to discuss Emotional Brain Training (EBT) and how it works to manage your under or over eating. Dr. Laurel starts the episode by sharing her experience with obesity, and how she overcame it with her EBT technique. She explains the science behind our tendency to over or under eat, the science behind EBT, the 4 circuits of the brain, and how someone can use EBT to change their life. Dr. Laurel gives a great deep dive into how we can be in control of our food, body, love and protection circuits so that we can live a life filled with more joy! Tune in to learn more! The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing 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: [2:57] Jenn shares what members are getting this week![5:45] Dr. Laurel shares her story about turning to food for comfort.[8:54] What are the chemicals in the body that drive over and under eating? [11:06] How do these chemicals work together in a state of stress?[17:19] Dr. Mellin discusses the three different stress responses and how we get stuck. [21:43] What is Emotional Brain Training (EBT) and where do we start?[27:11] How to rewire your eating habits. [29:18] What happens to the eight chemicals after EBT?[32:06] Why it can be hard to lose weight after you have healed your food circuit. [38:15] Dr. Mellin shares about the one year program people tend to stick to for rewiring their brain circuits. [40:05] What does the process look like throughout the year? [41:00] Dr. Mellin answers rapid-fire off topic questions. KEY TAKEAWAYS: There are four circuits in our brain: the food circuit, love circuit, body circuit, and protection circuit. Each circuit plays an important role in our bodies and how they impact us is dependent on how they are ‘wired’.The circuits in our emotional brain are what can make or break our lives. They get encoded there through no fault of your own. If you want freedom, you must rewire these circuits. When you rewire your brain, you are more likely to experience, love, joy, and be able to face life head on.QUOTES: [3:52] “We have to stop focusing on the food. The food is the tail end of a fight or flight circuit that’s spewing chemicals that make you want to eat. Turn off that circuit and those chemicals won’t arrive, but as long as you’re focusing yourself and evaluating yourself and punishing yourself for what you ate, you’re not going to have the intentional control in your brain to focus on rewiring that circuit so you get lasting freedom.” - Dr. Mellin [14:59] “What happens is all eight of those chemicals collude to make it virtually impossible for you not to overeat, feel bad inside, and gain weight. It’s all biochemical, and it’s all affected by one thing, the stress chemicals in your body.” - Dr. Mellin[32:37] “I thought, I’ve got to go on a diet, and I said no, I’m not going to. I’m going to find my own natural weight. I’m not going to judge my body no matter what size it is. I’m going to eat when I’m hungry, stop when I’m dissatisfied, and use the EBT tool so I can do that. And what happened is food became a non-issue.” - Dr. Mellin"You can rewire your brain for health, health in mind and in 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 InstagramGUEST RESOURCES:The EBT website for the programLatest Book 1-2-3 JOY EBT Facebook GroupDr. Laurel Mellin's InstagramDr. Laurel Mellin's LinkedInBIO:Dr. Mellin is a health psychologist, New York Times Bestselling author, and founder of emotional brain training, a neuroscientific program for rewiring the brain out of stress overload and into states of joy and optimal health. She developed EBT during her 40 years as a professor of medicine at the University of California, San Francisco. Dr. Mellin is the executive director of the Solution Foundation, which conducts EBT research and trains health professionals and coaches to deliver EBT in their practices and online.

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn is talking about temptation bundling. Have you heard of it? You’ve probably even done it before. Temptation bundling is when you find things or activities that you want to do and tasks that you don’t necessarily want to do or have been putting off, and doing them together. Tune in to hear some of Jenn’s examples and how you can use this strategy to get more things done, plus how it ties into your Halloween candy! Like what you're hearing? Be sure to check out the full length episodes; 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 Instagram

How do we get ourselves to do the things we know to do? How do we make healthful actions a priority? This week's guest tells us the simple process. Better yet, he helps us make it easy too. Tune in to learn how to create new and lasting habits!This week, Jenn is joined by author and speaker Andrew Jobling. The episode kicks off with Andrew talking about his journey restricting food while being a professional athlete, and how it led to a dark place in his health and life. He then shares how to create change through mindset, creating new neural pathways, and anchoring into your ‘why’. He describes what T.E.A.R.S. is, and how the process can create lasting change. They end the episode talking about what elements to focus on each and every day to create a healthful life. Tune in for some great insight and tips! The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing 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: [5:08] Jenn shares what members are getting this week![7:13] Andrew shares his story about restricting food, and ending up in a dark place. [12:47] Why did Andrew decide to write his first book?[14:48] How do we create change? [23:30] Andrew shares a practical application of step 1 of creating change. [25:21] Andrew explains part 2 of the change process. [30:30] What does T.E.A.R.S stand for? [33:22] Do you need to focus every day on the elements of being healthy?[42:28] Andrew answers rapid fire, off topic questions. KEY TAKEAWAYS: There is no such thing as a quick fix, you have to do the work. Change is simple, but that doesn’t mean it’s easy. The first thing you have to do when changing your habits is understand how you want to live, create a vision of life and identify why it’s important. You can change your results by changing your mental state. To change, pick one thing that you need to do differently, one thing that’ll have the greatest impact on your energy, on your health, on your self esteem. Do it every day consecutively for 63 days to create a neural pathway in your brain to create an unconscious habit. QUOTES: [4:38] “We’re told not to eat these foods because they’re not good for us, yet the stress that’s created by avoiding them can be far more damaging than actually indulging every now and then.” - Andrew Jobling[9:37] “I became very interested in nutrition. I got very interested in learning about how to eat healthy and sustain it, how to eat to lose weight, how to eat not to get a result, not to get into an outfit, not for a quick fix, for an event or a moment of time, but for a lifetime. And it finally dawned on me that indulgence is part of that.” - Andrew Jobling"There's 2 types of change: physical change and chemical change...Physical change is not permanent...Chemical change is something where once it's changed it will never ever ever ever go back...What we're changing in the human experience is not a physical thing; what we're changing is a mindset.” - Andrew Jobling[31:48] “If you can identify the negative thought and replace it with a positive one and reinforce and affirm that thought, then that will change your emotional state, your actions, your routines, and hence the results you start getting in life. Simple, not easy.” - Andrew Jobling[42:01] “Well, let me just give you some perspective. There is no such thing as tomorrow. No one’s ever lived in tomorrow because as soon as midnight strikes, guess where we are? We’re back in today. There is no such thing as next week, there is no such thing as next year. It’s an imaginary concept, no one’s ever been there, the only place we ever have is now, is today. So if you don’t start today, effectively what you’re saying is I’m not starting.” - Andrew JoblingRESOURCES:Wellness Puzzle Podcast, Episode 207Become 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:Andrew Jobling's FacebookAndrew Jobling's LinkedInAndrew Jobling's InstagramAndrew Jobling's XAndrew Jobling's YouTubeAndrew Jobling | Empowering you to live a life of joyful longevityBIO:Andrew Jobling played professional Australian Football for seven years at St Kilda Football Club. He is the best-selling author of eight published books, including his newest book T.E.A.R.S. of Joy. With over 30 years in speaking, leadership, mentoring, health and well-being, Andrew provides powerful mindset strategies to empower permanent positive change.

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn is talking about being ticklish. She is discussing the science behind being ticklish and why some people aren’t ticklish at all! Tune in to learn why we can be ticklish at times and not others, plus why being ticklish has an evolutionary component! Like what you're hearing? Be sure to check out the full length episodes; 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 Instagram

With so many items available at Costco, it can be tricky to determine what is a truly healthier option vs. what is just marketed as a good option. Jenn is here to help!This week, Jenn is diving into all things Costco. She walks through a variety of items from meat, to refrigerated foods, frozen foods, and even some non food items. Jenn discusses the nutrition facts, how you can spruce up a meal using some Costco items for quick meals, and what she would stay away from. This is definitely an episode to listen to before you hit Costco for your next food haul! Tune in to learn what you should add to your cart! The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing 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: [2:12] Jenn shares the recipes members are getting this week![5:34] What are some good meat options at Costco considering the type and price?[13:34] What is the quality of the food in the refrigerated sections? [17:09] Are there healthy noodle options available at Costo? [19:54] What are some good frozen food options? [26:29] Which snack options are good to buy at Costco? [34:01] Any good non-food items you should look out for?KEY TAKEAWAYS: Costco meats are a great option for price and quality!Even if something is marked “healthy” make sure you check the ingredients and amount you are getting for the listed price.You always have the option to create meals that add in healthy options - for example Kevin’s mongolian beef with some organic veggies. QUOTES: “We know that in any store, the produce is going to be our best option...the organic berries at Costco are, hands down, the best prices I've seen anywhere...they actually have quite a bit of organic produce.” - Jenn Trepeck[5:36] “So they have organic ground meat. First of all, four pounds for $24.99 for organic ground beef is wild. I was curious, it doesn’t say it on the package if they are grass fed, so I went to the internet, according to the internet it is grass fed. I think it is more challenging to find organic grass fed beef for that kind of price, which is why I thought it was notable. Actually, the same for the organic, boneless, skinless chicken breasts, they are $5.99 a pound.” - Jenn Trepeck[9:37] “Some things at Costco are region or geography specific. So, not to say that everything we found here you'll find at your Costco, but you know, I think if they have them at any Costco, it's something you could even ask your Costco for.” Jenn Trepeck[16:10] “I would say, add vegetables to this right. Round out your meal, it’s going to give you some of the fiber and I would add some quality fat in there also. You can make a meal in a few minutes for your family, but for something that’s pre-packaged and one of these sauces, I’ve seen way worse.” - Jenn Trepeck about Kevin’s Chicken"Anytime we are getting these frozen, or already prepared in some way, foods, they are adding these other things to it, that you're not getting if you bought ground chicken or the chicken breast. But, this is a healthier option compared to some of the other ones that you could pick.” - Jenn Trepeck[36:34] “I live in the world of practicality vs. idea. You know, only eat green things, not that that’s even an idea, but you know what, I think some people can make it feel like if you are choosing some of these pre made or prepared or frozen things that you’re failing, and I think that’s 100% not the case.” - Jenn Trepeck RESOURCES:Find Your Nearest CostcoBecome 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 Instagram

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn is talking about Gatorade Protein Bars. These protein bars are marketed as all the rage amongst fitness professionals, but are they the best option for you? Tune in as Jenn walks through the nutrition facts and her likes and dislikes about this protein bar, so you can determine if it’s something you want in your pantry. Like what you're hearing? Be sure to check out the full length episodes; 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 Instagram

Do you feel stuck when things get too overwhelming? Do you wish there was a better way to navigate busyness or crazy schedules, especially when life throws you curveballs? Our guest today shares her CURVE method to help take the stress out of seemingly uncontrollable situations. On this week's episode, Jenn is talking with time management coach Anna Dearmon Kornick. They discuss how a large percentage of our day is controlled by habits and routines, which serve us well until the unexpected issues arise. What’s the best way to handle emergencies and the curveballs of life? Anna breaks down her CURVE method that helps people navigate difficult situations faster and simpler so they can move forward. Whether you are a mom trying to survive with busy kid schedules and work, or someone who feels like they are constantly busy and out of time, this is a great listen to provide tools that can put your mind at ease. Tune in to learn more! The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing 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: [2:21] Jenn shares what Salad with a Side of Fries members are getting this week![5:05] What did Anna learn while working for a Congressman and Lieutenant Governor? [12:47] How did Anna’s life shift after she decided to leave her role under the Congressman? [15:15] Why is Anna such a big fan of routines?[17:41] What’s Anna's take on busy and good busy?[20:27] How do routines and habits work together?[24:15] What is the CURVE method? [30:54] How can people navigate situations faster and simpler so they can move forward quicker? [33:47] How can we navigate schedules during the upcoming busy holiday season?[41:23] Anna shares her final thoughts about routines. [41:49] Rapid fire, off topic questions with Anna. KEY TAKEAWAYS: Routines end up serving as the absolute foundation of your life that everything else builds upon. When busy times come up, and there are things happening outside of the norm, utilize CURVE (Control, Understand, Resources, Vital, Enlist) to help you navigate what you are coming up against.If you are constantly dealing with curve balls - look to see if they are truly external factors or if they are something that you are creating unknowingly. Sometimes curveballs can be avoided with the right routines in place. QUOTES: [10:42] “Sometimes, whenever you are so involved, ingrained, and you throw so much of yourself into your work, I’m sure everybody maybe has experienced this at some point, you really start to lose pieces of yourself along the way. Especially when you’re in a crisis situation and you are there for someone who is in the worst experience that they have ever had in their entire life.” - Anna Dearmon Kornick[15:28] “We spend likely more than half of our days just engaged in habit based behavior. We are living a lot of our life on autopilot, in that we are following the same well worn paths throughout our day.” - Anna Dearmon Kornick[33:16] “It makes so much more sense to learn from other people and to get help from other people instead of just trying to do it all yourself, because you feel like it doesn’t count if you don’t do it all yourself.” - Anna Dearmon Kornick“If, also, what helps you feel in control of your day and your life is maintaining some of your routines, then that's where we enlist the support. If someone else needs to pick up your kids so that you can get your activity in that day, that is just as valid, and potentially vital, as anything else that's specifically connected to the curveball.” - Jenn Trepeck[41:24] “I just want to encourage you that if the idea of getting routines set up in your life feels daunting or overwhelming, just start with one. Just start with your morning routine and really get that dialed in and you’ll see the ripple effect that comes across your entire life.” - Anna Dearmon KornickRESOURCES: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:Anna Dearmon Kornick's Website   Anna Dearmon Kornick's InstagramAnna Dearmon Kornick's FacebookAnna Dearmon Kornick's PinterestBlueprint to Balance WebsiteBIO:Anna Dearmon Kornick is a highly sought after time management coach and keynote speaker, top 1% globally ranked podcast host of It's About Time, and founder of the It’s About Time Academy. A true Louisiana firecracker who has become known for making time management fun, Anna helps busy professionals and business owners struggling with overwhelm manage their time using her personality-driven HEART Method.  Building on more than

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn is talking about rucking. Have you heard of it? It is when you walk while carrying extra weight on your back which is said to have a host of benefits. Does Jenn think rucking is a good element to add to your movement routine? Is it safe for everyone? Tune in to hear her thoughts. Like what you're hearing? Be sure to check out the full length episodes; 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 Instagram

If you’ve ever lost weight only to gain it back, you are not alone! This weight re-gain is referred to as relapse and it’s extraordinarily common and this is a must listen! Jenn explores the complexities of breaking the yo-yo dieting cycle, understanding relapse rates in weight management and what we can do to reduce our own relapse rate. This week, Jenn discusses the psychological and behavioral challenges of maintaining weight loss, emphasizing the importance of mindset and the tendency to revert to old habits. Drawing parallels to alcohol and smoking breaks, they highlight societal stigma and personal identity issues. The episode emphasizes the need for a holistic approach to lifestyle changes, focusing on sustainable habits and self-awareness to achieve long-term health and wellness.The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing 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: [01:53] The concept of relapse rates in weight management and behavior change.[03:01] Jenn shares the recipe and tool members get this week..[07:38] The importance of mental and behavioral shifts for maintaining weight loss.[10:35] Weight management relapse rates to those in alcohol recovery.[12:16] What are some of the stigmas associated with weight loss and identity?[23:06] Why individuals regain weight, focusing on the physiological changes during weight loss.[25:05] How low blood sugar affects behavior and the tendency to revert to old habits.[26:01] The importance of quickly noticing when old behaviors resurface to minimize relapse duration and addressing the challenge of changing self-identity from being a dieter to a healthier individual.[30:14] Shifting perspective on cheat meals from frequent indulgences to occasional treats for special occasions.[37:00] What are the tools and behaviors that can help reduce our relapse rates?KEY TAKEAWAYS: Understand the importance of consistency and sustainable habits to avoid the pitfalls of repetitive weight loss and gain.Recognize the mental and behavioral hurdles that come with keeping the weight off, and develop strategies to address them.Remember what the parallels are between weight management and other behavior changes, such as quitting smoking or reducing alcohol consumption, but unlike those situations, the goal here is not a relapse rate of zero.QUOTES: “Maintenance is the least sexy thing there is, and what can happen is we accomplish this success and then we stop doing the things that got us there.” - Jenn Trepeck"When I work with my clients, it's 12 weeks to build the tool belt so you can go live the rest of your life. It's building the tool belt to handle whatever comes our way.” - Jenn Trepeck“There's a misconception of how change works. We're led to believe, and we want to believe, that we flip a switch or check the box and then onward! That's not really how it happens...at all!” - Jenn Trepeck"We end up losing the weight as water, muscle, and bone. The scale stops moving, we get frustrated, we go back to those eating habits, and we gain the weight back as fat."  - Jenn Trepeck"Our objective is not zero relapse; it's to make the relapse shorter, recognize it faster, and have a shorter, quicker path to moving forward." - Jenn TrepeckRESOURCES:Become A Member of Salad with a Side of FriesJenn’s Free Menu PlanCelebrating 3 Years with the 5 fat factorsWillpower Won’t PowerHow to CheatTake your foot off the gas (Reverse Dieting)A Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries Instagram

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn is talking about PFAS and weight gain. These are chemicals that don’t break down in our bodies or in the environment. PFAS can be found just about everywhere in our modern lives. Research is showing that PFA’s impact weight gain and potentially by more than our diets(!), but how? And is this really possible? Tune in to find out! ! Like what you're hearing? Be sure to check out the full length episodes; 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 Instagram

It can feel so frustrating trying to determine what will actually work when it comes to health and weight loss. Maybe you feel like you’ve tried everything, or you’ve been dieting for more than 10 years and still aren’t seeing the results you want. Tune in to understand why. This week, Jenn is joined by community pharmacist Dr. Kathy Campbell to discuss how our bodies are (or aren’t) adapting in this modern world. Dr. Campbell shares why people are experiencing metabolic dysfunction and what we can do to battle it, given that she calls obesity “modern-day famine.” She talks about what factors in the world are impacting our health, and what is going on at a chemical level that we may not even be aware of. Dr. Kathy Campbell shares how to identify our own health culture, and determine what tweaks we need to make to have the biggest impacts. Oh! And Jenn also asks about GLP-1 drugs like Ozempic and Wegovy! Tune in to learn more.The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing 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: [3:55] Jenn shares what members are getting this week.[5:53] Dr. Kathy Campbell shares her personal experience with weight management.[8:11] What does Dr. Campbell do as a community pharmacist?[12:16] How does metabolic dysfunction work in our bodies?[14:37] What are some of the consequences or expressions of our primitive caveman biology living in conflict with our modern world?[20:02] Dr. Campbell talks about how we are being failed and how that impacts our health. [23:25] How can you start to identify your own health culture and the tweaks you can make for big impacts?[27:55] What does culture mean to Dr. Campbell? [31:16] What does Dr. Campbell think about GLP-1’s?[37:08] Rapid fire, off topic questions for Dr. Kathy Campbell. KEY TAKEAWAYS: What the body is doing is a hundred percent of the time appropriate to the environment with which it is surviving. It’s not just the macro environment like the air around us, it’s also the internal environment of the body, what’s going on within the cellular level.You are the expert of your own body. Use yourself as a type of science experiment, try things and see if they work for you. If they don’t try something else. There is a time and a place for medicine, but if you are taking pharmaceuticals and are not changing your habits and your lifestyle, you are doing your body a disservice. GLP-1’s can be a tool in your tool box, but you also have to put in the work to fix your gut and focus on your overall health. QUOTES: [9:41] “The problem isn’t our genetics. The problem is we’ve had a catastrophic environmental change for our human self and we have not evolved. I don’t know that we will evolve to actually survive the current environment.” - Dr. Kathy Campbell“When people come to me, most are over-fed and under-nourished. That ends up in a place of metabolic dysfunction, insulin resistance, we observe it as obesity.” - Jenn Trepeck[12:54] “The critical chemistries I see in the body are nutrients, oxygen, sunlight, water, love and connection. When I speak to my peers, I call it pharmacology, food pharmacology, and the hardest one is stress pharmacology.” - Dr. Kathy Campbell[24:32] “You’re the only biochemical you, you’re a unique organism living in a unique life with a unique history. You have to create around you a team, and I call it a partner’s in health team. You need somebody that is a coach, you need a farmer, you need a doctor, you need a physical therapist, you need a massage therapist, if you don’t have a good hairdresser on there, you’re missing out. They’re all part of almost a mirror, because often we’re the last ones to know when the function slips, but that’s an honest journeying through our health.” - Dr. Kathy CampbellRESOURCES:Train Like an Olympian Nutrition NuggetOlympics vs. Everyday Athletes PodcastBecome 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 RESOURCESDr. Kathy Campbell's WebsiteDr. Kathy Campbell's InstagramGUEST BIODr. Kathy M. Campbell, the driving force behind DrKathy Health, LLC, has been a clinical community pharmacist in Oklahoma for over 30 years. Her popular TEDx University of Tulsa talk, “Obesity: The Modern Famine,” highlights her innovative approach to community health, where she combines medical insight with her personal journey with obesity.Harnessing a profound love for applied science and an empatheticapproach, Dr. Kathy has made it her mission to address patient challenges innovatively, often realizing that pivotal solutions stem from meaningful conversations. An

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn's talking about OWYN Protein Shakes. With so many pre-made, single-serve protein shakes out there, it can be hard to determine which is the best option for a quick on the go snack. Jenn breaks down the nutrition facts and marketing for OWYN Protein Shakes and gives her insight on how they are using ingredients. Tune in to learn more if you should include OWYN protein shakes in your diet. Like what you're hearing? Be sure to check out the full-length episodes; 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 Instagram

Understanding how metabolism works and all the different aspects that go into metabolic health can feel overwhelming. This week Jenn is breaking it all down into digestible pieces, so you can create metabolic flexibility. In this episode, Jenn is discussing metabolic flexibility. This is the body’s ability to burn different types of fuel (sugar or fat) depending on what’s available. She breaks down the different aspects that go into creating metabolic flexibility, including sleep, stress, movement, and nutrition. Jenn provides some great examples of how to implement each of these factors into your daily life, and which are most important when getting started. She takes the overwhelm out of this complex topic so that you can get started with one small thing today to create more metabolic flexibility in your life. Tune in today to learn more! The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing 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:[3:15] Jenn tells members the recipe they are getting this week and about the quarterly live Q&A.[5:23] What is metabolic flexibility? [7:24] What is metabolism and how does it work? [8:37] What is metabolic health and what are the indicators of metabolic health? [13:45] What are the benefits of being metabolically flexible? [18:11] How does intermittent fasting and the keto diet impact metabolism and metabolic flexibility?[27:12] Does sleep impact metabolic flexibility? [31:21] Why does stress impact metabolic flexibility? [35:18] How does exercise influence metabolic flexibility? [40:00] Jenn summarizes how all these aspects come together when it comes to your health. KEY TAKEAWAYS:The ketogenic diet was originally designed to help treat seizures. If you do not experience seizures, the keto diet isn’t meant to be followed for life. Sleep is one of the most accessible, effective ways to support metabolic flexibility.The key factor to ensure that we remove fat without losing as much muscle is eating quality and sufficient amounts of protein and strength training. We need all the macronutrients in order to maintain muscle mass and not turn the muscle into fuel. QUOTES: [2:29] “Metabolic flexibility is the body’s ability to use different sources of fuel, depending on what’s available. So essentially it’s the body using sugar or glucose or fat as it’s fuel. In an ideal scenario, the body’s able to adapt depending on what's available and it might go back and forth.” - Jenn Trepeck[19:33] “When we’re eating processed foods, higher glycemic carbohydrates, foods that look like food but are really new to nature molecules, devoid of nutrition, it sets us up for challenges with glucose and insulin and again, allowing our body to do what it’s supposed to do. So whole, real foods meeting those dietary needs.” - Jenn Trepeck[34:53] “Think about all the little things that you can build into your day to help chip away at that stress whether we feel like we’re stressed in that moment, so that we can start to make the shift and turn off that nervous system response that keeps us in that glucose burning state.” - Jenn Trepek[44:35] “If you are in a place where you’re experiencing all of those symptoms, or signs of metabolic rigidity, let's start with a progression of working towards whole foods. Hitting our protein, fiber, quality fat. Let’s work to get our blood sugar in these middle ranges. Make sure we have all the stress reduction, the sleep, the movement, all of these other elements in place, and then we can evolve into a place where we start to experiment with some of the other things.” - Jenn TrepeckRESOURCES:The Mess of Stress EpisodeNutrition 101 EpisodeSleep on it EpisodeBeyond Cardio EpisodeAutophagy Nutrition NuggetBecome 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 Instagram

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn's explaining why and how mindset is a muscle. She explains how to workout your mindset muscle, and the best ways to fuel it. From books, to meditation, to who you surround yourself with daily, there are a variety of ways to exercise your mindset muscle! Tune in to learn more. Like what you're hearing? Be sure to check out the full-length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES:Morning Routine Checklist EpisodeBecome 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 Instagram

Do you know how much sugar you eat in a day? The answer may come as a shock, but Jenn is here to help us understand our sugar intake and give us practical steps to eat less sugar, and still enjoy our food. Are hidden sugars sneaking into your food? Today, we're diving deep into the surprising places sugar hides and the powerful impact it can have on your body. Navigating how much sugar you're consuming can feel overwhelming, but Jenn is here to break it all down for you. Join us as we explore the many names sugar goes by, simple strategies to reduce it in your meals, and practical tips to stay on track as you transform your habits for better health. The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing 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:[02:37] Members’ Recipe for this week & quarterly live session with Jenn.[4:40] How much sugar does the average American consume? [7:43] Why do things taste sweeter? [9:54] What happens in the brain when we consume sugar?[13:48] How many different names are there for sugar?[19:40] How can you know if you need to reduce your sugar intake or if you are experiencing a different issue?[24:58] What are the best ways to ditch sugar?[28:22] What sugar swaps can you make to hit the sweet spot while avoiding processed foods?[29:50] Should you ditch sugar cold turkey or do a gradual reduction? [35:12] How should you start your day to avoid blood sugar extremes and sugar cravings?[38:35] What are the best ways to stay accountable when creating new habits? KEY TAKEAWAYS:Every blood sugar challenge or metabolic health challenge isn’t necessarily because of sugar. Other factors could include: low vitamin D, gut health, poor sleep, snacking, nutrient deficiencies, emotions, and more. Do a cold turkey, 7 day sugar detox can help you see what impact sugar has on you. It also allows you to write some new rules for yourself, and look at what guidelines you want for yourself after the 7 days when it comes to sugar. Accountability can create the perfect environment for changing your habits. Whether that’s a coach or a buddy, who can you connect with when the struggles come up? It will be easier than doing this on your own. RESOURCES:Debunking Detox EpisodeBecome 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 InstagramQUOTES: [5:29] “The latest research I saw was from September of 2023, in a day 34 teaspoons of sugar, which is more than 500 calories. That equates to 100 pounds of sugar per year, per person.” - Jenn Trepeck  [27:21] “My top tip when you start: Be sure you’re eating sufficient protein and eat regularly enough to keep your blood sugar in sort of this middle range. We want fluctuations, just not extremes.” - Jenn Trepeck[32:34] “Red lines can help us have more willpower, it cuts the chatter in our minds. So if we can do seven days with those red lines, what I see, frankly, all of my clients in the last 17 years, seven days of red lines, eliminates a vast majority of those cravings and then our awareness of when those cravings show up and what we can use instead is infinitely easier than when we tiptoe.” - Jenn Trepeck

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn is talking about rice cakes. Rice cakes get a lot of attention as a great quick healthy snack…but are they really? Jenn walks through the nutrition facts, explains how they are “empty carbs” and yet still shares great tips for how you can healthfully implement rice cakes into your day, if you enjoy them. Like what you're hearing? Be sure to check out the full length episodes; 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 Instagram

Jenn and her guest Kate are letting you in on a little secret today - you have the power to change your life. This episode is packed full of tips on how to stop living your life on default mode, and how to design the life you live. This week, Jenn is joined by empowerment coach Kate House. Kate shares about her quarter life crisis, and how she determined that she needed to take control of her life in order for it to change. She talks about the best ways to deal with contentment and comparison during bumpy seasons of life. Kate shares how she creates goals with her clients utilizing her framework Goals with Soul, and how to make new habits with simple tweaks in your day to create long lasting habits. Tune in to learn how to create goals with intention to fit into your life. The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing 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: [6:19] We meet Kate as she shares her quarter life crisis. [12:20] What is the difference between default and design, and how do you bridge the gap between the two? [18:40] How do you deal with contentment? [20:50] What are the best ways to deal with comparison? [26:20] How can you determine what you want to focus on in the next season of life (or right now)? What is a Goal with Soul? [34:43] Kate shares an example of breaking down your goals and making them truly attainable.[39:46] How can you work through imperfect action? KEY TAKEAWAYS: A Goal with Soul starts with an intention. It is aspirational, attainable, meaningful, and seasonally appropriate.Action creates clarity and it’s what moves us forward. Make the action for your goal to be as small and simple as possible, so that it’s almost too easy to do it.Show up for yourself imperfectly, you will learn along the way and eventually master the skill. Action helps you create clarity and is what creates results. Life goes through seasons, and there may be times when you have more time to take action and push your life forward, and other times where you need to slow down and focus on what is in front of you while implementing joy in the little pockets you have available. QUOTES: [7:47] “I actually did have a light bulb moment because that was the moment I realized, oh my gosh, I am the only person who can change this for myself. Dennis can’t do it for me, my boss can’t do it for me, I have to take ownership of my life and I have to decide to pour myself into the things that feel fulfilling, that feel like I’m living by design, cause up until that point, I was kind of living by default.” - Kate House[8:36] “Nothing changes if nothing changes, and also what I’m not changing, I’m choosing.” - Kate House[13:48] “To me, living by design means hitting pause on the busyness of life and taking time to really be present with the people that I love most. The cool thing to me about living by design is that it is unique for each and every one of us.” - Kate House[41:24] “Ed Mylett had this great quote on a podcast years ago, he said imperfect action beats perfect inaction every time. I draw on it so often to inspire me to take action and to do it imperfectly, and to be ok with the fact that I can’t start something new, I can’t be a beginner at something and also be a master at it at the same time.” - Kate House"We're setting up the systems for the most hectic of days, not for the ideal day." - Jenn TrepeckRESOURCES:Willpower Guzzlers Podcast EpisodeThe 12 Week Year: Get More Done in 12 Weeks than Others Do in 12 MonthsBecome 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 RESOURCESKate House's WebsiteLive by Design PodcastKate House's InstagramFree month of LBD Collective MembershipOvercoming Overwhelm MasterclassGUEST BIOI’m Kate House, your host of the Live By Design Podcast and founder of the empowerment coaching program - the Live By Design Collective!I help women who feel stuck and overwhelmed and want to move through life with confidence and clarity set and actually achieve their personal goals with soul via mindset shifts, personal growth practices, healthy habits, and guilt-free self care!You can find me living in my small town of Gettysburg, PA with my husband (and college sweetheart!), my two little boys, and two mischievous pup dogs too. As a Behavior Change Specialist, Empowerment Coach, Top 2% Globally Ranked Podcaster, and Virtual Summit Host, I’m perfectly poised to support you in living by design and not by default via my signature method: The Live By Design Blueprint. ⭐ Because YOU are the architect of your extraordi

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn is talking about naked carbs. Maybe you’ve been hearing of naked carbs lately but you aren’t exactly sure what that means. Eating naked carbs means that you are eating carbs by themselves, which can cause blood sugar spikes. Don’t worry, you don’t have to give up your favorite foods. Jenn walks through various studies around combinations of foods and shares the best way to incorporate high quality carbs into your diet. Like what you're hearing? Be sure to check out the full length episodes; 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 Instagram

We all know that we need to eat more vegetables, but what if you just can’t stand them? And what if the only way you can think of to eat them is salads? Maybe you just haven’t cooked vegetables in a way that you truly enjoy. Our guest this week offers ideas and tips but, above all, encourages you to play with your food to find what you love!On this week’s episode, Jenn is joined by Hollywood caterer and cookbook author, Gwen Kenneally. Gwen gives some great tips on how to make vegetables pop and become more desirable to add into your daily food. She shares some simple ways to get started when cooking vegetables, and provides tips on how to season them and experiment with new ways of serving them up on your plate. Gwen talks about the best tools to have in your kitchen, and shares some of her family favorite recipes! Tune in for some great tips and tricks to add more plants to your plate. Don’t forget to grab her Plantastic Cookbook also!The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing 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: [5:10] Gwen shares her story and what led her to focusing on plant based cooking. [8:50] What are some simple ways to cook vegetables aside from roasting and steaming? [11:28] How can someone determine the best ways to season vegetables? [13:20] What are some vegetable combination ideas?[18:59] Gwen shares recommendations on how to make vegetables that people usually stay away from such as kale, mushrooms, and cabbage. [24:33] What are some great staples to keep in the house that are versatile and easy to use?[25:58] How else can you use quinoa, beyond as a rice substitute?[27:53] How can you identify and use jackfruit?[30:32] What are the best kitchen tools to have on hand? [32:18] How can you make family favorite recipes - especially with school lunch season coming up?[33:45] Which recipes from the Plantastic Cookbook are best for nights when you are short on time? KEY TAKEAWAYS: Play around with your food, try different spices, herbs, seasonings, etc. Try cooking them in a different way, barbecuing, steamed, roasted, etc. Experimenting will open up all kinds of possibilities for you.The recommended goal is to have at least 30 types of plants in your diet per week for great gut health. Meal prepping can make a huge difference and save you time throughout the week. Do your shopping on a weekend, wash everything, cut it up, prep it, it’ll save you a lot of time during the week. QUOTES: [14:09] “When chefs are like, oh no, you have to do it this way, I’m like, no, you get to play with your food. You get to have fun, and you get to create it for yourself and anybody you’re cooking for.” - Gwen Kenneally“It's really about playing...if you're not so worried about how it's going to turn out...I think sometimes we take it so seriously and we're so afraid of 'what if I don't do it right?' Well, the chocolate chip cookie was invented by mistake.” - Gwen Kenneally[30:33] “A microplane is the long grater that you can put it over a pot and grate your garlic and ginger right over it. That’s a great tool. A good, sharp knife. Invest a little money in a knife because if you’re chopping and prepping nothing is better than a good knife.” - Gwen Kenneally [33:04] “I mean we used to get a sandwich, a carrot and an apple, but I think if you do lots more little portions of lots of different things, you’ll get them to start eating and trying more and if their friends are eating it, that’s the best.” - Gwen Kenneally"There’s 0 evidence that 100% of people would benefit from a plant-based diet but there IS OVERWHELMING evidence that 100% of people would benefit from adding more plants to their diet. Hopefully today we made that a bit easier for you." - 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 RESOURCESBack to the Kitchen Catering WebsiteThe Plantastic Cookbook GoodreadsGwen Kenneally's InstagramGUEST BIOGwen Kenneally is a Hollywood caterer, highly acclaimed chef and food enthusiast with over 20 years of culinary experience. She is known for her innovative and sustainable approach to plant - based cuisine. Gwen is passionate about creating delicious meals that are good for both people and the planet. Her work has been featured in top culinary publications, and she continues to inspire food lovers around the world with her creative recipes.Gwen has been featured in numerous publications and TV shows, and she brings her wealth of knowledge and expertise to her latest cookbook.She believes that plant - based cooki

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn is talking about 30 seconds a day. What if Jenn told you that you could reprogram your brain to be healthier by committing to doing 30 seconds of something a day. Based on two recent studies that she has read, she is explaining what you can do to reprogram your brain, and why it takes such little time. What will you do with your 30 seconds? Tune in to learn more. Like what you're hearing? Be sure to check out the full length episodes; 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 Instagram

We can’t believe we have hit 5 years of Salad With a Side of Fries! This episode highlights audience questions from the Live podcast recording in NYC. Tune in to hear the answers to those questions that can benefit anyone on their health journey. If you’re new to Salad with a Side of Fries, this is a great episode to start with.In this episode, you will hear questions that audience members asked Jenn during her Live podcast recording in NYC to celebrate 5 years of Salad With a Side of Fries. Audience members get the opportunity to ask their questions and receive live coaching from Jenn. Questions include how blood sugar works, how to manage insulin resistance, if you should drink soda, why someone may have a sudden weight gain and so much more. Whether it’s your first time with us or you’ve been a listener for the last five years, tune in to hear questions from everyday people that you are likely wondering for yourself. The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing 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: [6:15] What made Jenn start her podcast?[10:37] Jenn explains why burning fat and storing fat are related to blood sugar. [14:30] What happens when you are insulin resistant? [15:50] Why is fat important and what types should be added to your diet? [22:10] Which is worse - regular soda or diet soda?[23:35] How can you determine the first thing that you should change when it comes to your health? [25:54] How do you determine how much food you should eat? [29:14] What can cause sudden weight gain? [33:14] Where do you find the best support for your health journey (health coach, nutritionist, etc.)?[37:33] What are some things that Jenn has given up in her diet and why?[42:46] Jenn addresses intermittent fasting and how it works with the body.[47:59] If you are drinking alcohol, what’s the best way to approach it? KEY TAKEAWAYS: Protein and fiber at every meal makes removing fat no big deal (and eat some quality fat too). What’s one thing you want to change about your health today or prevent in the future? The answer to that question is what you should start with on your health journey. One thing at a time, one step at a time, one thing to move your health forward. Balancing blood sugar is key to removing fat. Start your meal with protein, fiber, and fat, then add in high-glycemic carbs and the dessert to keep yourself from spiking your blood sugar too high. If you start with high-glycemic carbs or sugar, your insulin spikes and then gets stored as fat. QUOTES: [10:37] “Whether you are burning fat or storing fat is a function of blood sugar.” - Jenn Trepeck[12:24] “When we eat too little, when we cut out whole food groups, when we dramatically cut calories, our body doesn't realize that there's a refrigerator full of food that we’re choosing not to eat. And it says, you won't kill me, I will survive. So anything it gets, it stores as fat because fat is fuel stored to be used later.” - Jenn Trepeck[45:01] “Because we’re all losing it as water, muscle, and bone, gaining it back as fat, losing it as water, muscle, and bone, gaining it back as fat. So over time, we could end up at the same number on the scale as we were before, but by our body composition, we’re actually fatter at that number, which means our health is not the same.” - 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 Instagram

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn is talking about Velveeta. After seeing a trending recipe on social media with Velveeta as the “star of the recipe”, Jenn had to take a look at the nutrition facts. She was floored by the facts that she found and the amount that would be used and consumed in the trending recipe. Tune in to learn more about Velveeta to decide if you want to include it in your diet, or if you’ll pass on it. Like what you're hearing? Be sure to check out the full length episodes; 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 Instagram

Have you gotten the diagnosis of IBS? Jenn and Hannah are here to talk about why IBS is BS, and what things you can do to overcome the IBS symptoms. Tune in to learn more about digestion and gut health. On this week’s episode, Jenn is joined by health coach, Hannah Alyward. Hannah walks through what IBS is and why the common recommendation of elimination diets isn’t a forever solution. She explains why people experience bloating and what the bloating you are experiencing could mean. She also talks about what is happening inside of our digestive system when we eat. Hannah shares some tips for things you can do right now to optimize digestion and the best ways to support gut health. She is a wealth of information; you do not want to miss this episode! The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing 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: [3:40] Hannah shares about her life before becoming a health coach. [7:48] Why is an elimination diet not a long term solution?[12:37] What is IBS and why is it BS?[14:07] What is natural bloating vs. bloating indicating a bigger issue? [17:39] Why are people experiencing a lot of bloating and when do you need additional testing? [25:40] What are some things we can do right now to optimize healthy digestion? [29:05] How do you know where to start with healing digestive enzymes? [31:48] Why are gallbladder removals so common? [37:04] Hannah shares her final thoughts around supporting your gut health at home. KEY TAKEAWAYS: The first priority to set up success for digestion is to ensure that your nervous system is calm and chewing your food to applesauce consistency to make sure that you are breaking your food down efficiently.Elimination diets are not meant to be permanent, they should only be a temporary solution to reduce symptoms that you are having while finding and repairing the root cause.  Always advocate for yourself. Ask your doctors questions. If you are not comfortable with what they are recommending, seek a second opinion. If they are not listening to you and addressing your concerns or symptoms, seek a second opinion.QUOTES: [9:59] “What's so key here that I want to repeat is that the objective of the elimination diet is that we pull things out to create a healing opportunity, so that we can then add things back in and your body doesn’t react the same way it once did once there’s been that healing.” - Jenn Trepeck[17:47] “If you feel like this is really impacting your life and you’ve already made some nutrition adjustments, which are kind of like the first line of defense that people bring into play. If we take out processed foods, minimize gluten and dairy, if you’ve done all that and you’re still feeling this way, it’s time to work with someone that is an expert in this and explore some functional testing.” - Hannah Alyward[25:52] “Before food even makes it into the gut microbiome, our body is priming for digestion essentially. So if you can spend more time with your food, smelling your food, cooking your food, enjoying your food, chewing your food, these are how we set our bodies up to properly digest our food.” - Hannah Alyward[27:40] “Take six deep belly breaths before eating each meal, helping to calm and pacify the nervous system, and chewing your food into applesauce consistency, everyone can start there and it’s free and it’s easy.” - Hannah Alyward[36:13] “I wish everyone would dig deeper into their gut health, even if they have no digestive symptoms, because it influences fertility and skin and energy and just everything. even hair growth. All these systems are interconnected.” - Hannah AlywardRESOURCES:Birth Control Part 1 EpisodeBirth Control Part 2 Episode The Body’s Daily Detox EpisodeDebunking Detox EpisodeBecome 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 RESOURCESHannah Aylward's WebsiteFree Gut Health Root Cause QuizHannah Aylward's InstagramGood Gut Formula MasterclassGUEST BIOHannah Aylward is a Certified Holistic Health Coach, gut health specialist, and the founder of HAN, her functional nutrition practice taking a root cause approach to repairing the gut for real. After struggling with her own chronic digestive issues for years, Hannah dove headfirst into the latest in gut health research, seeking answers to her bloating, food sensitivities, and pain. With her science-backed formula, Hannah has overcome her own digestive issues and helped hundreds of other women around the world do the same.

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn is talking about training like an Olympian. With the 2024 Olympics currently happening in Paris, it’s no surprise that we may be comparing ourselves to these amazing athletes, or at least feel inspired by them. While we likely cannot mimic the discipline and lifetime of training they have committed to, there are 6 things that the everyday person can learn from how olympians train to support our own athleticism and overall health! Join today’s inspiring conversation. Like what you're hearing? Be sure to check out the full length episodes; 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 Instagram

Do you ever feel like you're at the end of your rope, and you never feel truly rested? Join Jenn as she discusses how to take a step back and look at what type of rest your body needs in order to recharge. In this episode, Jenn is sharing the 7 different types of rest. She walks us through each type and shares the different ways that you can implement that type of rest into your day or busy routine. From mental rest to spiritual rest, your brain and body require some time to relax and just be. The tips you’ll hear in this episode will help you determine which type of rest you need and how to approach getting it in a way that doesn’t feel like another overwhelming task! Tune in to determine how you’ll spend time in your “nothing box”.The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing 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: [5:29] Jenn shares the 7 types of rest. [7:08] What are the benefits of sleep and what types of sleep are there? [8:43] How can you prioritize mental rest? [14:14] What is social rest and what are some examples?  [17:08] Why is spiritual rest so important?[23:09] What is sensory rest and how does our everyday life impact our senses?[29:25] How can you fit more emotional rest into your life?[33:19] What are options for creative rest?[36:15] How do you determine which type of rest you need most?  KEY TAKEAWAYS: The first step of determining what type of rest you need is to ask your body what needs to be restored. Are you experiencing decision fatigue? Or do you need a walk outside to disconnect?Take a week and try each of the rest options and see what works best for you and see how you feel after each different type of rest. Honoring your need to rest allows you to show up better in all other areas of your life. If you are a parent, modeling this for your children will help them learn to prioritize their rest and wellbeing as well! QUOTES: [14:20] “Everyday social interactions for introverts, socializing can be very exhausting and draining, but even for people who wouldn't identify as introverts, social rest can be really valuable. This gives us a chance to recharge and a big piece of this is actually maintaining our boundaries.” - Jenn Trepeck [24:35] “Frankly we just live in a world of overstimulation and that over stimulation creates a lot of the exhaustion and our brain is always going because there is constant input.” - Jenn Trepeck [31:40] “Where do you feel like you’re not even feeling things? Like things can be crazy around you and you’re sort of like blinders on, focused, moving forward. That’s a great indication that we could use a little emotional rest.” - Jenn TrepeckRESOURCES:There’s not Enough Time in the Day EpisodeMeditation for Stress EpisodeSlow Down...Yeah Right? EpisodeBeyond Caffeine: Natural Ways to Improve Energy Levels EpisodePerception vs Reality EpisodeBecome 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 Instagram