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

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn is talking about Purslane. While you’ve probably never heard of it, you have likely seen it before. Purslane is the weed that you may find between the cracks of a sidewalk, but it is actually a superfood. Packed full of micronutrients, minerals, and antioxidants, this may be a great option to add into your nutrition repertoire. Tune in to learn more about how to identify purslane, where to buy it, and great ways to add it to your meals. 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 constantly put pressure on yourself to look a certain way, or weigh a certain weight? Are you willing to do anything just to lose weight while ignoring how your body and mind feel? What if we told you that isn’t the best way to honor yourself and it isn’t even the best way to reach that goal! Tune in today to understand a different perspective around your activity, self worth and the options available to you.This week Jenn is joined by CEO and Co-Founder of WeShape, Katie Bramlett. After years of having a successful company, Katie couldn’t get aligned with what they were promoting, so she decided to take it in a different direction, creating WeShape. Her new business focuses on movement and self worth instead of diet culture. In this episode, she talks about what diet culture tells us about our self worth, and how someone can start finding body liberation. She discusses how to connect with your body to determine what movement is in alignment for you, and how to honor yourself along your fitness journey. Tune in to learn how to determine your individualized fitness journey. 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] What is Katie’s background and how did she get started with WeShape? [10:22] What are some indications that diet culture is influencing our thinking? [12:32] What does diet culture tell us about self worth? [17:10] How does Katie define self worth? [23:20] Where can someone find body liberation? [26:55] How can you untangle the movement from the desire to change your body?[28:29] How does self betrayal play into our typical diet culture approach to working out?[31:00] How does WeShape work through their four pillars?[36:08] Katie shares her final thoughts around self worth and movement. KEY TAKEAWAYS: Learning to understand what your body needs, what feels good in your body, and what is the right type of movement for you, is so important, as everyone is different and no one fitness routine is right for everyone. Get curious with yourself, start asking yourself hard questions to uncover what you want as an individual. Ask yourself if you are living for you or for someone else’s version of what they think you should be?It has been ingrained in us that our value is based on our appearance, however that doesn’t have to be your story. You can find your self worth in the ability to express your most authentic self, regardless of other people’s opinions. Your weight does not equate your worth. QUOTES: [7:14] “When we look at the data and science around diets, around weight loss and weight gain, and yo yo dieting, we often see that they don’t work, and people often gain the weight, if not more, back. I have a theory and belief it’s because people are using that vehicle to validate their self worth, and that work is done outside of weight loss.” - Katie Bramlett“I have a theory that people are using that vehicle (weight loss and diets) to validate their self-worth.”  - Katie Bramlett“I’m not saying weight loss is bad. I’m saying when we lead with that, the fruits of that effort are often short-lived.” - Katie Bramlett“What we’re really looking for is this self-worth piece and we think that that’s connected to this body.” - Jenn Trepeck[17:12] “For me, I define self worth as the ability to express my most authentic self, regardless of other people’s opinions.” - Katie Bramlett[36:07] “I just want to offer kindness to everybody because in a lot of ways this was normalized for all of us, and so getting more critical and more judgemental to yourself or participating in it or being in it is not going to help, so kindness can go far and we have choices.” - Katie BramlettRESOURCES:Jenn Trepeck's Episode on Weight Loss and Wellness For RealBecome 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 RESOURCESWeShape Website and 2 Week Free TrialWeShape YouTubeFeeling Lighter Pod YouTube  WeShape InstagramFeeling Lighter Podcast Instagram   The Feeling Lighter Podcast AppleWeShape TikTokWeShape FacebookGUEST BIOKatie Bramlett is the CEO and Co-Founder of WeShape and Host of The Feeling Lighter Podcast by WeShape. With a background in Psychology and excellent skills with Infrastructure and Operations, Katie concentrates on the goal that you should strive to feel better in and about your body, not focusing on how to change your body. With over twenty years of experience, Katie is passionate about social change and is leading WeShape’s brand mission of bringing awareness

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn is talking about Thunderbird Real Food Energy Bars. While the ingredients are simple and real food, are they really the best choice to have on hand? Jenn walks through the nutrition facts of a few different bars to determine who these energy bars may be best for. Tune in to learn if this is something you should have stocked in your desk drawer or just eat on occasion. 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

When you think about your health, what is it that you picture? When you push yourself to workout, what do you say to yourself? Do you exercise because you hate your body and want to change it? Do you think about how you look or how many pounds you want to lose? If you find yourself focusing on fitness because it’s supposed to change your body composition, you may be missing the bigger picture of what health means.This week Jenn is talking about untying the knot of fitness and body composition. Many times, we can get stuck in a cycle of obsessing over what we look like in the mirror, and the results will determine whether we are “healthy” or not. But what if we looked at all the other factors that go into health? During this episode, Jenn discusses how psychology plays into our feelings around our fitness regime, the hierarchy of movement, and what the other parts of health include. She describes how she utilizes tracking with her clients so they can see what their habits are when they are feeling their best. Tune in to learn how to reframe your thoughts around exercise and appreciate the miracle of the body you have. 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: [7:28] Why is there confusion with fitness and body composition? [12:00] How does psychology play into our feelings around our fitness routines? [20:18] How can you determine what your desired outcome actually is? [25:29] What’s the first step to reframing our feelings around fitness and health? [28:35] What is the hierarchy of movement? [30:15] What are the other factors of health? [34:19] How does Jenn utilize tracking with her clients? [37:58] How can you separate movement from the way your body looks? [42:27] Jenn shares her thoughts around BMI and motivation. KEY TAKEAWAYS: Health isn’t just fitness and nutrition. Expand your definition of what it means to live a healthy life to include your mental health, happiness, energy, and sleep quality.To determine what habits set you up for success, track your stress level, mood, sleep, energy, confidence and then look to see on which days you felt the best, what habits you were doing.Your body is an absolute miracle. Creating awareness and reframing your thoughts around your body and appreciating all the things it does for you, allows you to look at a new narrative. QUOTES: [27:04] “When I first start working with a client, we don’t talk about the movement component in depth for about a month and it’s on their radar anyway. It’s almost like by not hyper focusing on it, and giving them other tools and things that we’re building on each week, it inherently starts to diminish some of that importance on that activity or the intensity of that activity.” - Jenn Trepeck [28:01] “Just as we know it’s not human to be sitting all day, it's also not human to sit all day and go berserk for an hour.” - Jenn Trepeck[30:04] “There isn’t one thing we’re going to do for our health that is going to trump or outshine or outdo the other pieces of health.” - Jenn Trepeck[40:11] “What if during our movement, we could just sort of have a moment of wonder at how amazing this human body is, and thank goodness we don’t have to think about which muscles move to make a movement happen and to breathe and to make sure the heart beats, and all of these things, like the body is an absolute miracle.” - Jenn TrepeckRESOURCES:LAST CHANCE: Tickets to Salad with a Side of Fries LIVE in NYC on July 25, 2024The Ultimate BioHack EpisodeLongevity Equation EpisodeBlue Zones EpisodeBiostack over Biohack EpisodeJenn Trepeck's Episode on Weight Loss and Wellness For RealBecome 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 the calcium paradox. Through her research she found that there have actually been four different calcium paradoxes over the years. She touches on each of them in detail in this episode. Listen in to understand the details, but remember at the end of the day, when hearing new information, look at the whole picture, focus on balancing nutrition and ensuring that you are getting all the vitamins and minerals that your body needs. 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:Tickets to Salad with a Side of Fries LIVE in NYC on July 25, 2024Bone Health and the Problem with Bone Density EpisodeCirca Your Circadian Rhythm 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

Do you struggle with binge eating, and no matter what you’ve tried, you just can’t stop? Or maybe you’ve tried to lose weight by eating less and then threw in the towel because it was just too hard? This week, Jenn is talking to therapist Heather Heynen about how to make progress for the long run, not just for a short period of time. Today, Jenn is joined by therapist Heather Heynen to discuss overcoming binge eating, restricting, and yo-yo dieting once and for all. She explains some common causes behind eating disorders for many people, and the steps that can be taken to heal our relationship with food. Heather breaks down some somatic practices that you can try, as well as how to name your feelings so you are able to lower the temperature on them and recover without leaning on something else, like food or substances, to numb those feelings. She shares the valuable difference between state and story, and why changing your story can change your habits...for good! Tune in to learn more about these wonderful tools! 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: [6:28] How does binge eating, restricting, yo-yo dieting and anxiety all play into Healther’s work today?[8:15] How often does Heather see these issues as a mental health therapist?[10:00] What are some of the biggest mistakes Heather sees people making when it comes to trying to change their behavior?[12:38] What are somatic practices and why are they so much more effective?[16:01] What is big T trauma vs. little t trauma?[20:05] Where do you start with healing your relationship with food?[24:49] How do these tools lead to long term behavior changes?[26:27] If you process your feelings more in your head, what can you do to work through it?[28:39] What is state vs. story?[32:02] How can we help children feel their feelings or tolerate distress better?[34:39] What lessons has Heather been able to learn through her solo bike packing trips?[38:24] How can you cultivate giving yourself grace?KEY TAKEAWAYS: When you learn how to feel and experience your emotions, you will no longer need other things, i.e. food or substances, to numb and avoid those feelings.Long term results come from consistency, being patient with yourself, giving yourself a lot of compassion and grace throughout the process.You either hold your emotions in your body (energy) or in your head (thoughts). Learning how to process both of them can lead to freedom from unwanted habits.QUOTES: [8:32] “The biggest disordered eating pattern is binge eating disorder, overeating, emotional eating, that sort of thing. In my practice, I do specialize in treating that, so I personally see it, but if we look at statistics, that is definitely the biggest type of disordered eating that we have going on.” - Heather Heynen“I think anybody can do anything for a finite period of time...then it becomes a function of how we can create the things we can do for an infinite amount of time." – Jenn Trepeck[13:03] “Our thoughts create our feelings, our feelings drive our behaviors, our behaviors give us our results, so you can understand why working with the thoughts and shifting to the more helpful ones is really important when we’re talking about sustainable behavior change.” - Heather Heynen[13:42] “Our feelings, our emotions really are energy within our bodies, and if we don’t learn how to process emotion, it gets stuck. It gets stuck within the body and it can lead to physical issues with the body, it does lead to weight gain, that’s another physical component. It can lead to a lot of anxiety and depression, so processing emotions is really important.” - Heather Heynen[24:58] “Binge eating is related to emotion, meaning we are eating to try to numb, we’re eating to try to change an emotion that we’re feeling. We don’t want to feel whatever it is that we’re feeling. So if that is one of the biggest reasons that we eat, we get triggered to binge all these things and we want to stop that long term, then learning the skill of feeling our feelings, even the horrible, awful feelings, just learning to feel them and experience them, it’s amazing.” - Heather Heynen[28:56] “Learning to have this more helpful narrative, helpful stories, can really help us create a state of being that’s a lot more peaceful. But the other side of the coin is that if we can create a more peaceful state, then our story happens to be more helpful as well.” - Heather HeynenRESOURCES:Tickets to Salad with a Side of Fries LIVE in NYC on July 25, 2024Jenn Trepeck's Episode on Weight Loss and Wellness For RealBecome A Member of Salad with a Side of FriesJenn’s Free Menu PlanA Salad With a Si

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn is talking about jet lag. Did you know there is a difference between jet lag and travel fatigue? Jenn dives into the difference, how to manage travel impacts, and the best tips for how to improve jet lag after a flight or prevent it altogether. Tune in to learn how to battle post travel exhaustion. 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:Circa Your Circadian Rhythm 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

Do you hit a 3pm slump every day, or need a coffee just to get you going in the morning? Did you know there are other ways to feel energized that aren’t just sugar and caffeine? This episode is all about energy and how to boost it naturally. In this episode, Jenn is talking about natural ways to improve your energy levels. There are many things you can do to give your energy a boost aside from reaching for sugar or caffeine. Jenn discusses how to know if you are experiencing low energy and what is happening within your body when you feel exhausted. She discusses energy givers and energy zappers and how to put up boundaries to protect your energy. Jenn emphasizes the importance of morning light, sleep, and movement as well as the building blocks (nutrients) necessary for energy. Tune in to uncover practical strategies to naturally boost your energy and feel revitalized!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: [8:43] How do you know that you are experiencing low energy?[11:49] How do your genes affect your energy? [13:14] What is happening in our body when we feel exhausted? [18:34] What are energy givers and energy zappers? [25:56] What can you do to create sustained, healthy energy? [36:50] How does sleep and lighting impact our energy?  [39:14] How does caffeine impact our energy? [42:44] What are the important building blocks necessary for energy? KEY TAKEAWAYS: How you start your day has a big impact on your energy. Starting your day with intention and including hydration, movement, and managing stress are great for managing energy. Energy is as much a biological function as breathing and blood sugar. Eating to keep your blood sugar balanced also keeps our energy balanced.You don’t have to try and do everything at once, pick the easiest thing for you to work on, and then add in the next thing. One step at a time. It’s a marathon, not a sprint. QUOTES: "By thinking of it as a sprint, rather than a marathon, we choose the sources of energy that are fastest which also create a crash later on." – Jenn Trepeck[17:52] “One of my mentors says the presence of oxygen is the absence of disease. So it makes the argument for the importance of making sure that our heart is pumping, that we’re breathing, and that we’re doing these things, we’re eating foods that support oxygen in the body.” - Jenn Trepeck"Muscle mass supports energy. Muscle helps us use fuel for energy today instead of storing it for later...exercise puts oxygen back into the mix and supports the body's own production of NAD which fuels the mitochondria along with the oxygen." - Jenn Trepeck[33:16] “Most of us are so magnesium deficient that what we’ll get in our food isn’t enough to replete everything we need. Proper use of magnesium, like so many vitamins and minerals, requires cofactors. So if we’re not eating a range of fruits and vegetables, and also supplementing with a high quality multivitamin, we may not have the other things we need for our body to use and absorb the magnesium that we do get from some of these foods.” - Jenn Trepeck  [45:46] “If somebody were to ask me, what’s the one thing, I start on the food piece: low glycemic impact nutrition, sufficient protein, fiber, quality fat. If you’re already doing that and feeling challenged by energy, then the next thing I would go to is your sleep and getting first morning light or your caffeine.” - Jenn TrepeckRESOURCES:Supplements for Improved EnergyBecome 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 Bonny Squares. Maybe you’ve heard of these as a way to “pop and poop!” These claim that they are loaded with healthy ingredients to help you poop, but are they really? Tune in as Jenn walks through the ingredients and shares her thoughts on if you should add these into your diet or not. 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

Balancing your blood sugar can have a huge impact on your brain health. If you experience brain fog, energy crashes, mood swings, cravings, or more, this episode is for you? Tune in to learn more about balancing your blood sugar. In this week’s episode, Jenn talks with health and wellness expert Megan Lyons about how blood sugar affects brain health. Megan explains how different foods impact our brain, the role of neuroinflammation, and the literal connection between the gut and the brain, known as the vagus nerve. They discuss how being in a stressed state can affect digestion and blood sugar. Megan also shares practical tips for balancing blood sugar with different eating habits. Finally, Jenn and Megan chat about what's important and what's overrated when it comes to managing blood sugar. Tune in for useful advice and simple explanations!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: [06:22] Megan shares about herself and her background.[10:55] How might someone know if they are experiencing blood sugar dysregulation?[14:15] What's the connection between brain health and food? [15:29] How does neuroinflammation happen? [18:55] What food choices can help reduce or clear inflammation in the body? [22:10] How do vitamins and minerals help with inflammation? [24:07] How can you improve the gut/brain connection and tone of the vagus nerve? [27:48] Megan shares some tips for balancing blood sugar.[31:52] What are the most underrated things we should be doing to help balance blood sugar?[34:27] What are some of the most overrated things that people are doing that aren’t always necessary? KEY TAKEAWAYS: Anti-inflammatory foods, sleep, and movement are essential for brain health. Focusing on the fundamentals before any supplement or biohack is where one needs to start. Focus on digestion, sleep, stress management, nutrient-dense diet, and movement before reaching for the next quick fix. Just get started. It doesn’t matter which foundation you start with because they all impact one another. Start with the one that catches your attention the most and do the small steps to improve, then move on to the next. QUOTES: [12:14] “To answer your question, what might people experience if they’re having some blood sugar dysregulation, honestly it could be so many things. Most commonly I see that energy slump, that craving, I need chocolate, I need caffeine, or I need a nap a couple hours after lunch tends to be the primary one. Some extra belly fat around the middle can be related to blood sugar, brain fog is often related as well.” - Megan Lyons[23:34] “Your nervous system can get hyper-activated, it can get kind of caught in that flight or flight state, and magnesium is soothing for that. It can help us shift into that parasympathetic state. It’s implicated in so many different cellular reactions that help control inflammation.” - Megan Lyons[34:51] “There is no supplement in the world that will allow you to just eat those jelly beans all day without anything else and still have good blood sugar. I encourage people to pay attention to the foundations and not necessarily get too far off track there.” - Megan Lyons[38:18] “We prioritize these hacks over the fundamentals, and you can’t supplement your way out of poor nutrition, we can’t cold plunge our way out of not sleeping.” - 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 Lyons Share WebsiteFreebie: The Revitalize Health AcceleratorThe Lyons Share PinterestGUEST BIO:Megan Lyons is a sought-after health & wellness expert who is deeply passionate about inspiring others to feel their healthiest and happiest. Megan is a Harvard graduate, MBA, and former management consultant who left the business world to follow her passion for wellness by opening The Lyons' Share Wellness in 2014. Since then, she's earned a Master's degree in Holistic Nutrition, and become Double Board Certified in Holistic Nutrition and Clinical Nutrition. She is currently pursuing a Doctorate in Clinical Nutrition and has amassed over 10,000 hours of 1-to-1 nutrition consulting with clients internationally. Megan is the author of “Start Here: 7 Easy, Diet-Free Steps to Achieve Your Ultimate Health and Happiness,” a Top 10 Amazon Bestseller in Nutrition, and she runs a top podcast on health and wellness, “Wellness Your Way with Megan Lyons.” Her Revitalize Health Accelerator is a community of health-minded individuals looking to continuously uplevel

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn is talking about lavender. It feels like lavender is everywhere these days, and it’s often associated with relaxation. But can it truly benefit our health? Jenn is diving in to discuss the benefits of lavender and how it can be used. If you want to know how it can help with sleep, stress, mood, pain, and skin, tune in to learn some great tips! 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 been trying out the biohacks that you hear about and still not seeing the results you were hoping for? That’s because you have to have the foundations nailed down first. Tune in to learn about these foundations and how you can biostack your way to optimal health. In this episode, Jenn is guiding you through the foundations of optimal health, revealing how you can biostack your way to a healthier, more vibrant life. Dive deep into the essence of each foundational area and discover how they can enhance your well-being. Jenn sheds light on why popular biohacks might fall short if you haven't mastered these essential building blocks. Plus, she shares her expert tips on maintaining these foundations even when you're on vacation or stepping out of your daily routine. Don’t miss out on Jenn's personal strategies for seamlessly integrating biostacks into her everyday habits. Tune in and unlock the secrets to a healthier 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: [5:46] What are biohacks?[9:20] How do we know if we are healthy? [13:47] How can we biostack nutrition habits? [16:37] What are some hydration biostacks?[18:20] How can you biostack activity?[21:39] What are helpful sleep biostacks?[25:48] How can we biostack to manage stress?[26:39] What are some mindset biostacks?[28:53] How can community and connection impact our health?[33:14] How can you get all of these things each day? [36:24] Jenn walks through her own biostacks. [39:55] How do you navigate biostacks while on vacation or out of our usual routine? [44:41] Jenn’s final thoughts. KEY TAKEAWAYS: Changing the words that we use changes our mindset, changes our state of mind, and changes the way we think about everything. If we look at every single day as a stack of something to support our nutrition, hydration, activity, sleep, stress, mindset, and connection, we will experience optimal health. A healthful habit starts as discipline. Take the steps that will make the biggest difference for you.Habit stacking is the idea that we add something new to something that already exists, something that’s already a habit that happens already. QUOTES: [6:39] “I like to say ‘biohacks are often stepping over $100 bills to pick up pennies’, cause the hundred dollar bills are these fundamentals that if we don’t have those in place, we’re not really going to make progress.” - Jenn Trepeck[10:09] “Optimal function means that every system is functioning well and supports the function of all the other systems in the body. From that point, your biohack could be amazing. But if we’re hoping the biohack is going to allow us to eat french fries and cookie dough all the time, we sort of have a misplaced understanding of how this works.” - Jenn Trepeck[18:19] “One of my mentors said the other day, a healthy metabolism is earned. Muscle is an expensive tissue because you work for it.” - Jenn Trepeck"It's not about the same thing every day, it's about a 360 degree approach to health, 365 days a year." - Jenn Trepeck[45:10] “Biostacking is about taking the steps that will make the biggest difference for each of us. I think the habits are the shortcut. So I invite you to biostack over biohack. Stack the foundation, stack the bricks.” - Jenn TrepeckRESOURCES:The Ultimate Biohack EpisodeSleep On It Episode Morning Routine EpisodeGoing Against the Textbook EpisodeHeart Health is Sexual Health EpisodeYour New BFF: Flexibility Episode NAD Supplements Nutrition NuggetWake Up Light ClockTower Plus ProteinAnti-Aging EssentialsMultivitaminBecome 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 offering a new perspective on time. In a world of instant gratification and impatience, it can be easy to feel like we constantly need a distraction or that we aren’t making progress, when in truth we are. Jenn explains how this can affect our overall health and how to find patience when it comes to your health journey. 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:There’s Not Enough Time in the Day 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

Do you notice the calories on a menu? Do you have food rules for yourself? Time to release the restriction! This week Jenn and her guest Paige Harris are talking through how to navigate leaving restrictions behind and healing your relationship with food. Tune in to learn more!This week, Jenn is talking with trainer and holistic health coach, Paige Harris. After going through her own struggles of restrictive eating, binge eating, and an unhealthy relationship with food, Paige was able to learn to eat for her body and now helps others heal their relationship with food. During this episode, Paige talks about calming the chatter in your mind, uncovering the root cause of your thoughts, and how to manage expectations of ourselves as we progress. This is such a great episode with tangible tips and takeaways so you can start developing a healthier relationship with food. 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: [5:16] What led Paige to become a trainer and a holistic health coach? [14:51] How can people identify if they fall into restrictive eating?[19:29] What can we be influenced by when it comes to our habits?[21:32] How can you calm the chatter in your mind and start healing food restriction? [28:00] Where can you start with unlearning the restriction habits? [32:53] How did Paige sit through the discomfort of releasing control around others cooking her food? [34:53] How do you get to the root cause of your thoughts? [37:26] How do you know if gut discomfort is a result of your digestive system or if it's anxiety around food? [40:08] What is Paige’s recommendation for progress and then regress? KEY TAKEAWAYS: To come away from restriction, start by adding a little extra of the food that you typically eat so that your body can adjust and your mind can release the anxiety that comes with change.It’s ok to not be perfect, you may regress to past habits, but keep going. Be consistent and remember that the next day is a new day. Be aware that you will have ups and downs on this journey. Get comfortable with the uncomfortable as you reintroduce foods. Evaluate your thoughts, ask yourself why certain things are affecting you, and take small steps! QUOTES: [16:29] “I didn’t feel hungry, I didn't even like the taste of the food by the time I got to the end of it. It was just like, I needed to compulsively do that. In reality, it’s because my body was starving for food and it was going to get it anyway that it needed to. I think for a lot of people, they’ll see these things and then have a binge episode and go, oh my god, see, I don’t have any control over myself, so I have to restrict even harder.” - Paige Harris[22:37] “Learn to sit in discomfort. It absolutely sucks because this little voice inside of me is saying I need to eat XYZ, and I’m going against that, and now I have to sit with the fact that these little voices inside my head are calling me a bad person, you don’t have any willpower, how dare you do something like that to me. But really from a logical standpoint, you should have eaten that full meal of protein and carbs, fats, and veggies because you needed it.” - Paige Harris[39:29] “A lot of times when you start to reintroduce things, the gut bacteria start to come back, the digestive enzymes start to come back, and it actually is easier for you to digest the second, third, fourth, fifth, etc. time than it was the first time. So counting something out the first time, probably not your best idea.” - Paige Harris"Consider if your personal rules are truly serving you and perhaps it's time to release the restriction for truly holistic health." - 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 RESOURCESImperfectly Paige Wellness WebsiteImperfectly Paige Wellness InstagramImperfectly Paige Wellness TikTokPaige Talks Wellness Podcast - SpotifyPaige Talks Wellness Podcast - AppleGUEST BIOPaige Harris is a personal trainer and holistic health coach with her Master’s of Science in Human Nutrition & Functional Medicine from the University of Western States.She specializes in helping women release restrictive dieting mindsets so they can optimize their health and heal their guts, hormones, and relationships with themselves and their bodies.Paige is also the host of the Paige Talks Wellness Podcast, where listeners learn how to take control of their health in a world of information overload. She digs into all things nutrition, fitness, and mindset

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about gray hair. A listener wrote in after one of our age defying episodes and asked if there is a way to stop grey hair. In this episode Jenn explains what causes our hair to gray and if it is preventable or even reversible! Tune in to learn more! 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

These days, there are so many eye-catching labels at the grocery store on foods claiming to be a healthier alternative to your favorite foods. Tune in to learn how to determine if they truly are a better option for you and if their taste rivals the original! On the episode this week, Jenn is talking about “healthier food swaps”. She covers different lunch/dinner, breakfast, snack, and dessert options with her past client offering the taste test verdict! Jenn walks us through the nutrition facts and ingredients to determine if each item is truly a nutritious swap or if it’s better to just eat the real thing. Then, she provides examples of how to make things work for you and your needs. 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: [6:10] Are the Mission Zero Net Carb Tortillas a healthy option?[9:24] What is a good pasta alternative? [10:58] Jenn shares her thoughts on the line of products Nestle is coming out with for those taking Ozempic and similar meds?[13:54] Is the Legendary Foods Protein Pastry a good alternative to Pop Tarts?[16:36] Are protein bagels a good option for breakfast?[18:40] What about Catalina Crunch? [19:44] Are Flock Chicken Chips a good snack choice?[20:43] What are some good chip/cracker alternatives?[28:05] What are some good dessert options?[35:31] Are there good candy options on the market?[37:57] What are healthy ice cream/shake type options?[47:17] Jenn shares her final thoughts around how to utilize “healthy” swaps.KEY TAKEAWAYS: There are pros and cons to choosing the “healthier” food swaps. Eating only processed foods, even if they have “better” nutrition facts, won’t create balance in the long run. Make informed decisions for your needs and health. Always make sure you look at the nutrition facts and ingredients to determine if you actually just want to eat the real thing. Make the best choice for you given the information that is provided.Just because it’s marketed as “healthier” doesn’t mean it truly is. Do your research. QUOTES: “As we know, when they [food manufacturers] take something out, they add other things in to keep it tasting the way we want it to, so I'm cautious...it's about what they do put in there vs. what they take out." - Jenn Trepeck"Ultra processed foods are how we got to this point, among other things but it's a huge contributing factor, and so I hesitate to think that the same companies who got us here are the ones who see so clearly what the solution is." – Jenn Trepeck"Everything has its place in the bigger picture of things we're eating. You're still focusing on the protein and the vegetables and then the wrap becomes this side that helps complete the meal, the condiment that helps fill things out." - Jenn Trepeck“It’s pros and cons. It’s choosing between different ingredients and where you want to spend them and what your priorities are to decide if that works for you.” - Jenn Trepeck"There is a distinction between healthier and health supporting. I almost think a better word is less detrimental." - Jenn Trepeck“So I just say to everybody, proceed with caution. Pick your battles. Read the labels and decide what works for you.” - Jenn Trepeck“The piece to remember for everybody is that this is a progression in the changing of our habits and adjusting our diets. A lot of these options are incredible tools in that process.” - Jenn TrepeckRESOURCES:Catalina Crunch Nutrition NuggetWonder Monday Cheesecakes 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 MerchA Salad With a Side of Fries Instagram

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about tongue scraping. If you don’t know what tongue scraping is, it is a way of quickly removing debris, bacteria and dead cells from the surface of the tongue. In this episode, Jenn covers why we might want to do it, how to do it properly, and the benefits of it. She also explains the connection between ayurveda, the oral microbiome and overall health. 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:Oral Care and Total Health Podcast 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

Healing your gut is the key to living longer…but what does that really mean? Is your reflux from too much acid or too little? Is your autoimmune challenge connected to your stomach? It is! Tune in to learn how to nurture your gut, avoid dis-ease, and reduce inflammation in this episode with Dr. Daryl Gioffre, the founder of Kick Acid Enterprises.This week, Jenn is joined by the founder of Kick Acid Enterprises, Dr. Daryl Gioffre. After witnessing his father die from esophageal cancer, Dr. Gioffre made the promise that he would prevent others from suffering the same way his father had. Dr. Gioffre discusses the connection between acid, gut health, inflammation, and sugar and why managing these things is crucial for living healthy. He explains the three critical problems in everybody’s health while providing steps to overcome these issues in a balanced way. Tune in to learn more about acidity in our bodies and the key role it plays. 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: [6:22] Dr. Daryl Gioffre tells us his story and what changed the course of his life and led him to become a gut specialist.[11:15] What is the connection between acid, gut health, inflammation and sugar? [15:12] What is the cause of dis-ease and why are doctors getting it wrong? [17:30] What are the three critical problems for everybody’s health? [20:33] What are some signs of low stomach acid?[23:56] How can you support healthy acid?[27:05] What foods can help support proper gut health and function? [31:58] Can you drink coffee while managing your acid health? [34:26] How does alcohol affect the acidity in our body?[37:37] How do sweeteners affect our acid? [40:15] What do we need to know about sugar and how it relates to gut health and inflammation? KEY TAKEAWAYS: The best way to help increase the acid in your stomach is to take 1 tbsp apple cider vinegar + ⅓ cup warm water, and drink it 20-30 minutes prior to your biggest meal of the day. Those with acid reflux should start with ½ tsp + ⅓ cup warm water. This must be done with consistency. Artificial sweeteners are the very worst thing you can put into your body, you need to avoid them like the plague if you want to be healthy. Healing your gut is the key to healthy skin, to lowering your weight, to better brain function. That is the key to living longer. QUOTES: [11:18] “No one dies of old age, you know there’s all these different diseases out there like heart disease and cancer. By the way, cancer has now overtaken heart disease as a number one killer in 21 states. You’ve got to understand our genes have not changed for 40,000 years, so it’s not a gene issue. This is an epigenetic issue, which means the lifestyle choices we make, how you think, how you eat, how you move, lack thereof, that is going to dictate your longevity, your quality of life, and the quality of your energy.” - Dr. Daryl Gioffre [12:12] “For the first time in human history, our children have less of a lifespan than we do.” - Dr. Daryl Gioffre[15:26] “When I say get off your acid, I’m not referring to the acid in your stomach. I’m referring to the acidity in your tissues that’s causing you to rust and rot from the inside out.” - Dr. Daryl Gioffre"The acid in your stomach is your first line of defense." - Dr. Daryl Gioffre"This is about fitting things into your life, not the other way around." - Dr. Daryl Gioffre"The average cup of coffee is 100x more acidic than tap water." - Dr. Daryl Gioffre[38:58] “Artificial sweeteners are dangerous, they’re poison. Aspartame metabolizes into a couple of different amino acids, but one of those is actually methanol, which comes from wood alcohol, and that metabolizes into formaldehyde in your body. So literally when you are taking in these artificial sweeteners, you’re putting the same things that they embalm dead bodies with into your body.” - Dr. Daryl GioffreRESOURCES: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 RESOURCESGet Off Your Acid WebsiteGet Off Your Acid InstagramDr. Daryl Gioffre's InstagramGet Off Your Acid TwitterGet Off Your Acid FacebookGUEST BIODr. Gioffre is a highly sought-after gut health and inflammation specialist with over two decades of experience in the field.  Having overcome a life-long sugar addiction, in addition to his own gut and mold toxicity issues, he knows firsthand what it takes to overcome adversity and challenges in the pursuit of superior health.In addition to running the successful Alkamind brand, he is th

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about enough. Most of the time when people hear the word “enough” it comes with a negative connotation. Jenn is flipping the script and providing a new statement to help you navigate negative moments when you are tempted to beat yourself up for “not doing enough”. You are enough! Tune in to this episode for a great way to switch your outlook on your actions and self-talk. 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 like you are juggling too many things between work, socializing, your health, family, etc. and something has to give? This may be the ideal time to take a step back, allow yourself to slow down and do less so you can achieve more. Tune in to learn more about what that looks like when it comes to your health and activity. This week, Jenn is talking about taking your foot off the gas when it comes to your health and wellness goals. She explains how to evaluate if you need to take a step back in your intensity (even if you feel like you’re already balanced in your nutrition) - whether that’s for a week, a month, or a season in order to show your body appreciation and allow it to rest and heal. Jenn explains how physiological stress can impact your hormones and how reverse dieting may be the next step in your wellness journey. She describes what is required during this phase and how you will know when you are done with the phase of less intensity. Tune in to learn more about reverse dieting and taking a step back!  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: [5:04] How do most people tend to approach weight management?[9:00] What are different phases to focus on? [11:41] What's the connection between consistency and intensity? [14:40] When might you want to step back from your current maintenance intensity? [18:24] How do you know if there is physiological stress happening? [21:43] Why do we use food as a way to fill needs that aren’t actually physical stomach hunger?[26:44] What does it mean to be on the same team as our body? [37:35] What is reverse dieting and how can it impact our health?[46:22] What’s required for this phase to serve you? [47:50] How long do you stay in this phase and how do you know when you're done?KEY TAKEAWAYS: [10:08] Our metabolisms don’t like the same thing all the time. Surprises actually kick the body into working a little more. [36:40] The idea of achieving more by doing less is letting go of some of the things that we are holding onto, so that we can experience and hold the next thing that shows up. [39:57] When slowly adding more calories into your diet, it helps the body recover. It helps the body get out of that panic and out of that survival mode without shocking it. QUOTES: [11:07] “I talk all the time about living in the gray area, that in between, where we eat some and exercise some. That is really an area of balance and maintenance, that is in fact a long term strategy. Yet even in the bigger picture, there are times when each of these approaches fit, and a time when there’s another one that fits.” - Jenn Trepeck[32:26] “We want to be on the same team as our body, instead of always fighting our body.” - Jenn Trepeck[34:44] “Be more connected to your inner self. Give enough time to rest, to go to nature, and with that, your body can open up and also absorb more love and nutrition into your body, which makes you less hungry and which also makes you more happy to move around. In that case, the weight will go down automatically.” - Nandar[46:19] “What’s required for this phase to serve you? Recognizing that even here in this phase, consistency is important. We want to also remove the fear from food, remove the fear from eating more, and the way we can do that is focus on the nutrients.” - Jenn Trepeck[50:56] “Not every moment is a time to push. Sometimes even in a world of balance, we might choose to let things go a little more. You will know when you're ready to shift again.” Jenn Trepeck[51:20] “It’s all about our self love. However you are feeling right now, if you are not feeling well, we have to take care of ourselves. It is not about how we look on the outside or how much we weigh on the scale, it’s about how we are feeling right now, so that it’s sustainable for the long run.” - NandarRESOURCES: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's talking about NAD. Are you looking for the fountain of youth? According to researchers, NAD is the closest thing they’ve found! Jenn shares details about NAD and how it affects our body. She talks about what depletes NAD in our systems and how this can impact our aging. Jenn walks through the reason that NAD is essential to aging well and shares a supplement that she has been using. Lastly, she reminds listeners of the foundational lifestyle factors that also increase the likelihood of aging well. 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:Prime Anti-Aging Nutraceuticals® NAD+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 you die young, at a very old age? By learning how to appropriately care for your mind and body, and by aging well, you can reduce the likelihood of Alzheimer’s, arthritis, cardiovascular disease, cancer, diabetes, and more. Tune in to learn the secrets to defy aging. This week, Jenn is joined by author and host of the Longevity Health Summit, Chris Burres. Chris explains the Longevity Health Summit, and the results of the 50+ interviews that he conducted with experts about longevity and improving health as we age. He describes the silver bullets that he went out to uncover as well as some of the top surprises and takeaways that he found through the interviews. Jenn and Chris go on to talk about why people have a hard time sticking with things or even getting started with new healthy habits. Tune in for this informative episode to learn how you can improve your day to day habits to increase your longevity and extend 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: [6:21] Chris shares his history as a scientist and discovering a molecule. [10:22] What was the Longevity Health Summit and what experts were a part of it? [14:50] What were the two silver bullets that Chris went into the Summit trying to find?[21:45] What is the age escape velocity? [24:29] Chris asked experts in wellness and longevity how long people are going to live.[30:48] Are we in control of how long we live and what type of health we are in? [35:47] What were the biggest surprises Chris learned from all of his interviews at the longevity summit?[44:27] Why do we not take action on the information we know would help us improve our health? What is getting in our way? KEY TAKEAWAYS: [16:51] If you address aging, then you’ll also address Alzheimer’s, arthritis, cardiovascular disease, cancer and diabetes. [40:51] Mindset is the most important thing when it comes to your health. If you don’t have the mindset to make changes and create healthier habits for yourself, then you ultimately won’t do any of those other habits that increase longevity and prevent disease. [44:31] You’re not where you want to be, not because of what you don’t know, it’s because of what you do know and you’re not doing.[47:55] Choosing to overcome something that you really don’t want to do, such as a cold plunge, or a cold shower, or making the bed is great for your brain. QUOTES: [15:22] “I hope everybody understands what you just said, that if we call aging a disease, then we can get funding for it, because health does not have funding.” - Jenn Trepeck"We need to be addressing aging and you need to be doing everything you possibly can because there's a finish line, and at some point, I believe, there will be the last person to die of natural causes." - Chris Burres     "We currently don't separate living longer from living in an infirm state." - Chris Burres"In 1950 medical information doubled every 50 years. Today, medical information doubles every 73 days." - Chris Burres[45:56] “In any endeavor, I describe it this way, that success is ultimately kind of boring. Whether you think about the success of Michael Phelps, he swam probably at the same pool, at the same time, for decades. He ate the same huge amount of calories every day for decades. This doesn’t sound exciting, this sounds like I wouldn't want to do that, which is why it’s so amazing that he did that. So you really do have to kind of buckle into some of these things that are going to be boring, and they’re really good for you, and you’ve got to be focused on the long haul.” - Chris BurresRESOURCES:Carbon-Nano What? 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 RESOURCESMyVitalC Website My Vital C FacebookMy Vital C InstagramMy Vital C TikTokMy Vital C TwitterChris Burres' InstagramChris Burres' LinkedInGUEST BIOPublished author, Host of the Uncovering the Secrets to Longevity Health Summit, patent holder with a surprising twist – he’s not just a visionary scientist but also a master of comedy improv.  Chris Burres is the founder and chief scientist at MyVitalC, where he manufactures a Nobel Prize winning molecule responsible for the single longest longevity experimental result in history, a full 90% extension of life.  He is the intersection where science meets laughter and his life’s mission is to help people live longer, healthier, happier, pain-free lives one dose at a time.

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about neural nostalgia. Music binds to our brains differently as teens than as adults. Neural nostalgia is the feeling of being transported back to our teenage years when we hear a specific song from our past. When we hear these songs, our neural pathways associated with the original experience become activated. Neural nostalgia can act as a buffer against daily stress, help us feel more socially connected, and may enhance feelings of wellbeing. What’s your favorite song from your teen years? Add it to the queue and turn it up! Tune in to learn more about neural nostalgia and how it works! 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

The people who live in the Blue Zones are said to be the healthiest, happiest people, with lower rates of chronic diseases and a longer life expectancy. What is behind their longevity and can we learn to implement it into everyday life? Yes, we can! Tune in to learn how. This week, Jenn is discussing Blue Zones and how the habits and way of life of those who live in these Blue Zones can be the blueprint for physical and mental health. She discusses what these places have in common when it comes to food/diet, culture, environment, movement, and community. Jenn explains why the way they live their lives leads to longevity, and how we can implement some of those things into our everyday lives. She talks through how the standard American life and habits impact our abilities to live a long healthy life, and what our modern American lives are missing. Tune in to learn more and uncover what you can add into your life to improve your healthspan! 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: [4:49] Where are the 5 Blue Zones and what qualifies as a Blue Zone?[6:33] What are the biggest factors in longevity? [8:12] What do all of these Blue Zones have in common when it comes to food?[16:20] How does the environment play into the habits of those living in the Blue Zones?[18:49] What does movement look like in the Blue Zones?[27:08] What changes are currently being made to try and increase longevity in other cities?[30:05] What are the commonalities in the Blue Zone cultures? [32:30] What is the difference between lifespan and healthspan? [36:18] How do these communities share their ups and downs of life?[41:45] What are our modern American lives missing? KEY TAKEAWAYS: [24:54] The more activity in terms of going about the course of our daily lives, the better. That’s what will make a tremendous difference in our longevity. [36:00] Community is just as important as the food we put into our bodies. Connecting with those around us through the stories we share while breaking bread and having quality friendships can aid in a longer lifespan, as evidenced by the communities within Blue Zones. [42:21] The NIH funded a study for over 11 years, they followed highly functioning people between the ages of 65 and 92 and found that individuals who express a clear goal in life, something to get up for in the morning, something that made a difference, lived longer and were sharper than those who did not.[44:07] Only 30% of Americans have purpose in their work. We are generally out of alignment between our values, our purpose, and our work. If we can move toward alignment and have a reason for getting out of bed in the morning, it’s truly transformative in terms of health. QUOTES: “These are the areas where people are living past 100 years old. They also have the lowest rates of chronic disease. Even with these people who are at 100 or beyond, they have the highest cognitive function, the sharpest memory...far exceeding the physical vitality of what we see elsewhere." - Jenn Trepeck"Certainly genetics play a factor, but...only about 20-25% of how long we live. The other 75-80% is about our lifestyle, how we're living everyday." – Jenn Trepeck"They stop eating when they are 80% full, which is not easy for many of us to do." - Jenn Trepeck[12:18] “So essentially the way Americans eat, it’s like stepping on the gas, pressing down the accelerator pedal of aging and disease, so it’s also a function. I say that just to highlight that this isn’t permanent. It’s not like, oh, we do these things, check the box and we’re done. It’s a continued commitment to these choices in this lifestyle.” - Jenn Trepeck[36:32] “What we see in the Blue Zones and in these communities with longer health spans is that they laugh together and they cry together, right? That there's emotion in these communities like in Sardinia in particular. They have this healthy social life, at least three friends that you can laugh with and who care about you on a bad day is worth about eight years of life expectancy. In the 80s, Americans had about three friends. Today, we’re down to about two friends that meet that criteria.” - Jenn Trepeck[40:54] “I think it’s also our modern world where we have such a connection to our work, and then post retirement, we lose our purpose and that’s a major risk factor for deteriorating health.” - Jenn Trepeck[45:24] “A great little exercise or practice to do for everybody is grab a piece of paper and write down all the activities that you do in your day. The little things like washing your face or even the bigger things, maybe it is your work. Write

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about 75 Hard. The challenge was created in 2019, however it has become more popular in the last couple years. Jenn talks about the program’s requirements and rules and how she feels about them. She also discusses the restrictive nature of the program. She then talks about alternatives people can do to achieve similar goals, in a less restrictive way. 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

Did you know cognitive decline can start as early as 40 years old? And the typical patient with Alzheimer’s symptoms is no longer elderly! In fact, it’s a 52-year old menopausal woman. Mind blown? Tune in for signs to look out for and preventable steps to take to ensure that your brain stays as healthy as possible for as long as possible. This week, Jenn is discussing cognitive decline and why we are starting to see it more commonly in adults as young as 40. Jenn explains what cognitive decline is, as well as the signs and symptoms that you may see when you start to experience it. She walks through the impacts that lifestyle habits play in cognitive function, and how the seemingly innocent things you are currently doing in your daily life may actually be impacting your cognitive future. Jenn provides some tangible things that you can start doing now to ensure that your brain stays healthy for as long as possible. 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: [11:29] What is cognitive decline and what are the signs of it?[15:12] What in our diets and lifestyle are causing cognitive decline?[18:10] How are memory challenges and focus challenges different?[19:18] What is the connection between body fat and brain volume or cognitive function? [23:41] How are toxins impacting cognitive decline, especially in menopausal women?[28:47] What are active, preventative measures we can take towards reducing/preventing cognitive decline? [34:28] How is the brain’s lymphatic system impacted by sleep?[36:15] What does low-glycemic impact nutrition have to do with cognitive decline? [38:46] Why should hydration be a priority? [39:26] Which minerals are essential for brain health?[45:05] What are the best actions to support your body in what it needs?KEY TAKEAWAYS: [16:04] Every human has progressive decline due to age and hormone changes. We can speed that up or slow that down, which happens through our lifestyle. [34:40] Good, quality sleep is crucial for brain health. Sleep promotes the elimination of debris in the brain. [47:38] Cognitive decline is real and looks like so many more things than we once thought. There are so many more factors involved than what we once believed. Start focusing on prevention, activity and awareness by at least 40 years old. QUOTES: [1:53] “It’s actually now recommended that we start working toward actively reversing and preventing cognitive decline by age 40.” - Jenn Trepeck[19:18] “Increase in body fat leads to a decrease in brain volume and cognitive function. Central obesity in midlife increases the risk of cognitive decline, so carrying that extra weight around the middle increases that risk, independent of blood glucose or cardiovascular comorbidities.” - Jenn Trepeck  [38:47] “Just a 2% increase in brain hydration can promote concentration, memory recall, and reaction time. Proper hydration is linked to productivity, healthy mood, and mental emotional balance. Cognitive function, sensory fitness, reaction time, and hydration status are all linked.” - Jenn Trepeck"This is no longer late in life and it is no longer unpreventable or uncurable in a majority of cases." - Jenn TrepeckRESOURCES:Debunking Detox EpisodeThe Body’s Daily Detox EpisodeUltimate BioHack - Sleep 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

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, at the request of listener Sara, Jenn's talking about Sparkling Ice, a flavored sparkling water. Jenn is taking a deep dive into the ingredients of the different varieties and flavors on the market. They claim to contain antioxidants and vitamins, but what are the sources of these ingredients and are they actually beneficial or just fancy marketing? Jenn also shares her favorite way to enjoy a refreshing sparkling water with a pop of flavor. 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:Nutrition Nugget: Healthier SodasBecome 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

Is bloating an issue for you? It’s incredibly common yet that doesn’t mean it’s normal. This episode breaks down common GI issues and how to detect and prevent them. Tune in to learn more!This week, Jenn is talking with certified health coach Lindsey Parsons about all things gut health. Lindsey walks through her story of dealing with chronic SIBO, as well as common GI upset such as candida, IBD, IBS, and more. She discusses how to handle bloating and how to understand the root cause of it. Lindsey explains what the “perfect stool” is and how to recognize if your stool might be off due to a larger issue. Jenn and Lindsey talk about weight loss resistance and fat loss resistance and how it is all connected to what’s happening within the gut. Tune in to learn more about gut health, probiotics, fiber 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: ● [3:47] How did Lindsey get started with her specialty of stool and gut health? ● [5:40] Lindsey talks about the connection between gut health and the immune system/autoimmune issues.● [8:40] How do you handle bloating and what is the cause of it? ● [11:52] How do you manage chronic diarrhea or constipation? ● [13:37] What is the “perfect stool”?● [17:00] How is weight loss resistance or fat loss resistance connected to what’s happening in the gut? ● [19:03] How does candida tie in to gut issues?● [22:02] What is slow motility in the small intestine and large intestine? ● [22:46] How do you know when you should add more fiber in your diet?● [25:32] When should you use probiotics? ● [28:05] How can people go about testing on their own?● [28:57] Lindsey talks about a few more items that help the gut. KEY TAKEAWAYS: ● [5:59] For an autoimmune issue to become active, generally the body has to become weakened in order for the autoimmune issue to flare up. This could be leaky gut or intestinal hyperpermeability, or a gut infection. ● [9:58] If you suspect that you have GI issues, first start with a gastroenterologist to clear any major issues such as cancer. Once that is cleared, then you test with a gastroenterologist who is educated in SIBO or find a functional medicine doctor who can run tests such as a GI Map. ● [23:47] Fruits and vegetables are the best source for fiber, but the real powerhouses diet-wise are going to be your beans, lentils and chickpeas. You’re never going to get enough fiber unless you eat those foods in your diet regularly. QUOTES: “A leaky gut is allowing out these antigens, be they parts of gram negative bacteria called lipopolysaccharides, which create inflammation, or they might be partly digested food particles like gluten, which is something that really resembles your thyroid gland. So therefore, Hashimoto’s thyroiditis is one of the most common autoimmune disease because the body sees that thing come out of your intestines, not digested, full protein, and thinking that doesn't belong here, attacks it, and then says what else looks like that in the body, oh well your thyroid gland, so let me attack that too.” - Lindsey Parsons “When I’m at my worst, I can look six months pregnant easily. So, bloating is very much associated with SIBO. If somebody says they’re bloated and it’s every day, and usually unless they’re following a very strict diet that doesn't have any high FODMAP foods, then typically you’re going to be looking at SIBO and that may have been diagnosed as IBS because it may then go along with diarrhea or constipation or other GI issues.” - Lindsey Parson“If you’re just a generally healthy person who maybe is just a little bit constipated, you probably do need to add some more fiber to your diet. Fruits and vegetables being the best source, but really the powerhouses diet-wise are going to be your beans and your lentils and your chickpeas, those kinds of foods.” - Lindsey Parsons"If you have low stomach acid and you're not breaking apart your proteins properly then you're probably not getting enough l-carnitine...one of the two essential nutrients needed to take fatty acids and...turn them into energy." - Lindsey Parsons"Typically it starts with some sort of trigger, like a stressful period in your life or a period of antibiotics, which weakens your immune system, raises your cortisol, which raises your blood sugar and then...you see dysbiosis, too many pathogenic bacteria and not enough commensal bacteria and then you start to see overgrowths of candida...which may cause sugar cravings or carb cravings." - Lindsey Parsons"The symptoms you're experiencing are your body communicating with you...let's listen and support

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about S.T.R.E.S.S. April is Stress Awareness Month, so Jenn is sharing tangible tips that you can use to destress when you start to feel overwhelm creeping in. Each tip Jenn provides only takes a few seconds, and will leave you able to look at the situation in a different light. How will you remember them? Jenn made the stress an acronym for the actions. 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

Did you know that our money habits and our food habits have a lot in common? There are some BIG connections between the two. If you’ve ever felt challenged by either, this one’s for you! Tune in to learn why there’s a likelihood that your relationship with one is the same as with the other. On this week’s episode, Jenn is talking about the commonalities between money and food. She discusses where our beliefs about money and food come from and how those beliefs impact our relationships with them. Jenn talks about how and why money and food can become a form of obsession and provides advice on getting off that negative roller coaster. She helps us with the first step: awareness and then explains how to make change and progress in these areas plus what steps are necessary to take to restructure your beliefs around money and food. Tune in to learn more about how strongly our beliefs are impacting our lives, and how to take action in order to make changes.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: ●   [7:55] Why do we not talk about money? ●   [11:34] Where do our beliefs come from around money and food?●   [18:52] How do we create connections around food and money?●   [22:46] How does human survival tie into this?●   [27:37] How can money and food be a form of obsession? ●   [34:09] How does the cycle of diet/budgets, restriction, and binging look the same with food and money?●   [36:04] How do we make change and progress in these areas?●   [38:55] How can accountability and support help?●   [41:38] Final thoughts from Jenn.KEY TAKEAWAYS: ●   [15:34] We see what we believe rather than believe what we see. Whatever your belief is, that is what your mind will subconsciously look for in the world. If you believe money equals evil then you will always find examples of that. If you believe money is a blessing and is used for good, then you will look for that to be the truth. ●   [36:13] A major element in making changes and progress is to go back to the underlying beliefs. You have to deconstruct those underlying beliefs so that you can build up new ones.●   [39:42] It takes a decision and a commitment and then putting elements in place with the education and the support and recognizing the progress to make the changes and get “unstuck”.QUOTES: [8:34] “We’re taught not to talk about it, and yet you can’t live your life without it.” - Jenn Trepeck [12:58] “I believe money is a magnifier. If you are a kind, generous human, more money allows you to be kind and generous on a grander scale, it magnifies that. If you feel like you’re a victim and you feel like everybody’s out to get you and everybody’s trying to steal your money and you’re not generous and you’re more closed off, the money creates that on a bigger scale.” - Jenn Trepeck"We have this connection between net worth and self-worth and we have this connection between body and self-worth." - Jenn Trepeck"I think they [money and food] are both tools to change our state of mind. They are tools that we use to numb. They are tools that we use to distract. They are tools that we use to control..ourselves and others." - Jenn Trepeck"We can blindly follow an expert because when something is overwhelming, we like to outsource our decision making. We outsource the decision making to a food plan, a financial advisor, a budget or diets..." - Jenn Trepeck[38:38] “It’s not about the cookie, it's about what we’re using the cookie for. So if we can address what we’re using the cookie for, all of a sudden, the whole situation with the cookie is not a thing anymore.” - Jenn TrepeckRESOURCES:Financial Health EpisodePhone Habits and Food Habits EpisodeLost and Found: One Woman’s Story of Losing her Money and Finding Her Life by Janine RothSecrets of the Millionaire Mind by T. HarbeckerBecome 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's talking about Stars and Honey Bars. Have you heard of these protein bars that are marketed as “food for the future”? Jenn walks through the ingredients and nutrition facts to determine if this is a great quick option to start including in your diet. Tune in to hear what she thinks! 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 heard of polysaccharides? This nutrient, found in aloe and rice bran can help with Alzheimer’s and other chronic diseases! Give this episode a listen to learn more! On this week’s episode, Jenn is joined by the Founder and President of Dr. Lewis Nutrition™, Dr. John Lewis. He has been studying polysaccharides for many years to help those struggling with chronic disease, Alzheimer’s, concussion syndrome, and more. During the episode, Dr. Lewis talks about the importance and benefits of polysaccharides and what he has learned through years of research. Dr. Lewis talks about clinical trials with patients struggling with Alzheimer’s and how aloe and polysaccharides helped change those patient’s lives. This fascinating episode will leave you with a lot of great information to determine if aloe and rice bran are right 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: ●   [4:43] How Dr. Lewis went from being an all-natural bodybuilder to studying aloe.●   [9:00] What are polysaccharides, why are they important and where do they come from?●   [13:12] How did Dr. Lewis get the funding for his research projects?●   [16:10] What is the connection between polysaccharides and Alzheimer’s? ●   [26:34] Is providing the missing nutrients that allow the body to function properly the tie with polysaccharides? ●   [28:01] What is happening in the research around TBI and concussion syndrome?●   [31:31] What is the difference between the polysaccharides in aloe and rice bran vs. other types of polysaccharides? ●   [33:42] How do consumers know that they are getting the right aloe? ●   [39:10] Dr. Lewis shares his final thoughts around polysaccharides. KEY TAKEAWAYS: ●   [12:04] It’s difficult to get polysaccharides from food and this is where dietary supplements can come in and make a big addition to your daily routine. ●   [18:18] Genetic modification, all the herbicides, pesticides, etc. have really weakened the amount of nutrients in many common foods. ●   [30:46] Polysaccharides help to calm down inflammation and modulate or enhance immune function. QUOTES: [7:32] “She was a cancer patient who introduced me to the rice bran. It not only completely changed my career, it completely changed my life in the sense that it took me to a different level of having an appreciation and perspective on what mother nature provides to us, and then being able to utilize those particular nutrients or phytonutrients for health.” - Dr. John Lewis[17:44] “The body is intelligent enough to take a bunch of fructose or a bunch of glucose and mash all of those things together into polysaccharides, but our theory is that obviously is not the way or what our cells prefer. Otherwise, we wouldn't be ravaged with all these different chronic diseases today.” - Dr. John Lewis[23:45] “Very broadly speaking, we’re talking about the ability for these polysaccharides to improve immune function, lower inflammation, improve adult stem cell production process, and then just generally improve overall quality of life.” - Dr. John Lewis[41:25] “For me, this is cradle-to-grave and all of the in between, there’s no limitation on these polysaccharides in terms of how old you need to be, what your current health state is, if you have an existing health challenge or whatever, there’s no limitation on that. There’s been no documented problems with interacting with medications, in fact, they actually will help when you improve your nutrition status, they help your health status to be able to utilize things that you’re maybe being treated for with disease.” - Dr John Lewis"Increasing our health status, giving our body the nutrients it's missing, creates the environment for health vs the environment for disease." - 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 ResourcesDr. Lewis Nutrition's WebsiteDr. Lewis Nutrition's YouTubeDr. Lewis Nutrition's InstagramDr. Lewis Nutrition's FacebookDr. Lewis Nutrition's LinkedInBIODr, John Lewis is the Founder and President of Dr Lewis Nutrition™ and past full-time Associate Professor in the Department of Psychiatry and Behavioral Sciences at the University of Miami Miller School of Medicine. He is also a Diplomat, Faculty Member, and Advisor of the Medical Wellness Association, and a lecturer for the Institute for Brain Potential. He has been the principal investigator

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's re-airing the winning Nutrition Nugget episode from the Salad with a Side of Fries’ March Madness Tournament on instagram. Your favorite was peanut butter where Jenn talks about how she went from excluding peanut butter in her house to prevent binging to creating a healthy relationship with it. She discusses the different types of peanut and nut butters on the market and what factors to look for when purchasing. Jenn discusses the nutrition facts and what to look for when reading ingredients to determine which types of peanut butters give us the best nutritional value because while all will be called “peanut butter,” the products can range from an almost whole food to an ultra-processed food. Tune in to learn which peanut butter to pick up during your next shopping trip. 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 love a good round up of listener questions, and this episode has so many good ones! From the best salad to eat, to Ozempic, to supplements and probiotics, we are covering it all in this episode. Tune in to hear Jenn answer your burning questions. On this week’s episode, Jenn is answering questions that listeners have sent in regarding a wide variety of topics. The questions range from healthy sweet treats, to the 5 second rule, to navigating the dating world while taking Ozempic. Jenn deep dives into each topic with clarity and understanding. There is sure to be a takeaway for everyone! Tune in to hear these great questions, where you’ll learn you aren’t alone in all the confusing advice out there! 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: ● [3:20] What is a healthier salad base, romaine or arugula, and which has more nutrients?● [4:49] Is quinoa healthier than rice?● [6:23] What are healthy sweet snacks?● [8:23] Are Smart Sweets and Small Wins really good options for a sweet treat? ● [12:28] Is the 5-second rule really a thing?● [14:25] What is a good option when you are out and about and need a quick meal?● [16:13] Is Naya Tame Kava really a healthy fast food option? ● [19:31] Are Sakara or Factor Meals good options for meal kits?● [24:49] What is Intermittent Fasting and does it help with perimenopause?● [27:00] What is Jenn’s opinion on Ozempic? Is it cheating?● [31:48] How do you navigate dating while taking Ozempic? ● [34:50] What does Jenn think of Liquid IV and LMNT?● [37:46] What are methylated or activated B vitamins? ● [39:00] How do melatonin and ashwagandha work? Why does melatonin create “funky” dreams?● [42:15] What does Jenn think about juicing and AG1?● [45:15] What are spore probiotics and how do they work? ● [47:27] If you are not a vitamin person, what, if any, supplements should you take?● [50:05] Is using the turmeric spice enough to get the benefits of turmeric?KEY TAKEAWAYS: ● [12:04] Sometimes it just isn’t worth having the “healthier option” of candy because the ingredients are just replaced with food-like substances. Instead, just have a few of the candy/treat you want and enjoy it!● [25:21] In regards to intermittent fasting, the average human living in this world does not get the minimum requirements of what the body needs in order to not deteriorate…So how do we expect someone to get what they need with an eating window of only a few hours a day?● [43:48] When you are taking supplements, make sure that they are in a form that the body can absorb. Sometimes certain things together don’t allow the body to absorb and use it, whereas other things need to be combined with something else in order for the body to use it. QUOTES: [16:52] “I live in a world where we can find something to eat anywhere. There are just sometimes trade offs. Like eating out at a restaurant, they’re going to probably add salt and fat and things that you wouldn’t necessarily eat at home, and yet you could go into Naya and get the chicken kebab, greens, a bunch of veggies, some tzatziki, hummus and have a great, super satisfying meal.” - Jenn Trepeck"My issue with a lot of these [food delivery companies] is that they spend the calories in a way that I wouldn't if I was making food for myself." - Jenn Trepeck"The idea that we are going to expect our body to perform without fuel, is not what sends the body signals of safety." - Jenn Trepeck[31:01] “It’s that expectation that we’re all supposed to be the same body shape and size. We don’t expect the same shoe size, we don’t expect the same height, we don’t expect the same hair color, why do we think that we’re all supposed to be the same body shape and size?” - Jenn Trepeck "We have a really big problem socially...we are returning to the '90s, wafer-thin is the sign of health and beauty and that's not the case, at all." - Jenn Trepeck[45:16] “Okay, probiotics are the gut bugs. We need different gut bugs in different parts of the digestive tract. So we need different ones in the small intestine versus the large intestine versus the colon and all throughout. They have to go through the stomach where stomach acids tend to kill the live gut bugs. Now that’s assuming that whatever probiotic you’re taking is even alive when you take it, because a lot of times if they're not made properly, if they’re not stored properly, the bugs will be dead by the time you take them. So a lot of people will take a probiotic and notice nothing.” - Jenn Trepeck[47:52] “It’s very possible that you don’t notice a difference (taking vitamins), because there are a lot of vitamins that pass th

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about rain. Some people struggle with rain, causing grumpiness or a sense of depression and laziness, but did you know that there are several benefits of rain? Jenn gives the inside scoop on all the benefits that rain provides for the earth and each of us, from creating cleaner air to the mindset shifts that rain can bring, and more. Tune in to learn more about rain, so you can allow it to work its magic! 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 struggle with anxiety, sleep, depression or PTSD? Mushrooms and maybe microdosing may be a solution. Tune in to hear Alex Wolfe, the founder of Eons discuss why psychedelics may be the next health frontier.On this week’s episode, Jenn is joined by Alex Wolfe, the founder of Eons, a company that uses functional mushrooms to offer natural healing. Alex talks about his own journey with mushrooms and what led him to shift from his CBD business into a business focusing on mushrooms. He discusses why gut health is so crucial for many issues that people struggle with, and how mushrooms can assist with healing the gut. Alex explains the difference between mushrooms like Lion’s Mane and Reishi and psychedelics such as psilocybin and educates listeners on how they can benefit those taking the products. Tune in to this incredible episode to gain clarity on how nature’s technology can help 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: ● [3:44] How did Alex come to his love of mushrooms and creating Eons?● [7:44] Alex shares some fundamentals about mushrooms. ● [10:08] What are the different types of mushrooms?● [12:32] What should people look for when exploring more about mushrooms?● [14:09] Does it matter how you ingest mushrooms (i.e. powders, extracts, etc)?● [16:20] How does mushroom technology translate when we consume them? ● [21:17] Alex talks about the different protocols they have created at Eons.● [25:25] How do mushrooms help with sleep?● [29:50] What is bioavailability and how do mushrooms work with bioavailability?● [31:20] What's next for Eons?● [33:03] What does Alex say to people who are fine with mushrooms but aren’t sure about psilocybin microdosing? KEY TAKEAWAYS: ● [5:22] If you can understand the relationship of science between your gut, the sun, the soil, your brain, fungi, and beyond, you will upgrade your relationship to nature and you will shift from a consumer to a co-creator in this world. So many of our issues start with your gut - so heal your gut!● [17:28] Psychedelic mushrooms start creating neuroplasticity in the brain, which allows you to expand your mind in new and different ways.● [21:17] Eons has created different protocols for customers to follow depending on what their goals are, so that people can feel confident while taking their products and reconnecting to nature. They have a protocol for anxiety, depression, postpartum depression and more.QUOTES: [11:51] “Yes, we will need more trials done and more clinical studies, but the ones that are coming out, about psychedelics, are showing amazing results for big things like anxiety and depression and addiction and PTSD.” - Alex Wolfe[14:20] “I believe as long as we’re getting the mushrooms into our system, they have their own intelligence and they’re going to start working on us. They’re pretty intelligent beings in themselves, and I know that’s kind of hard for some people to wrap their head around, but like I said they’re innate beings, they’re their own kingdom.” - Alex Wolfe[15:12] “I think that’s where we’ve gotten pretty far away from here, and in North America, is where we’ve gotten pretty far away from wellness. I see wellness as not an end goal, but a starting point.” - Alex Wolfe[33:27] “Everybody’s on their own journey and everybody’s on their own healing journey, and you’ve got to listen to your intuition. Intuition is a really big thing, and I think tapping into nature is a good way to tap more into your intuition.” - Alex Wolfe"It’s not just a silver-bullet solution…it’s really depending on what the person is going through and what they’re looking to do in their life. Is it for healing? For optimization? For addiction? There are many protocols.” – Alex Wolfe"The bioavailability piece is really important...even if somebody has tried something before and didn't notice an effect from it, it might make the argument for trying something else and continuing to explore these tools." - Jenn Trepeck "I don't have the answers, nature has the answers." - Alex WolfeRESOURCES:Shroom Talk EpisodeMicrodosing Mega Impact EpisodeMacro Dosing as A Therapeutic Tool 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 ResourcesEons' Website   Alex Wolfe's InstagramEons' InstagramAlex Wolfe's LinkedInBIOAlex Wolfe is a bio-hacking enthusiast, a disciple of plant medicine, and a believer that nature contains everything we need for a healthy, beautiful, and meaningful life. His life’s goal is to bring this insight to the

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about hugs. Giving and receiving hugs has so many benefits on our wellbeing from impacting our mood and increasing dopamine and serotonin, to reducing stress, anxiety and loneliness. Hugs have also been proven to reduce pain! Tune in to learn why hugs are such a contributor to health and how dramatic it actually is! 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 felt obsessed with writing down your food, tracking calories, workouts, water, or anything, this one’s for you! And if you’ve ever tried to track but struggled and felt like a failure, we got you! Listen in to learn how to unsubscribe from diet culture and tangible tips to empower yourself on your health journey.This week, Jenn is joined by Nutrition Coach, Nicole Hagen. Nicole talks about her struggles with tracking food and unhealthy diet habits which led her to some serious medical issues. She discusses how she took control of her habits and a decade later helps clients create a healthy, balanced relationship with food and exercise. Nicole provides some great alternative metrics to measure your success. She also talks about how to ditch food tracking apps if you have found yourself in an unhealthy relationship with them. Jenn and Nicole touch on toxic diet culture, where it came from, and why we get too wrapped up in trying the next thing. Tune in to learn how to lose weight without getting involved in diet culture. 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: ● [4:51] Nicole provides her background and how she got into the health and wellness space.● [11:10] Why do people not see the behaviors that they are currently doing?● [12:36] Nicole talks about how tracking may contribute to disordered behavior around eating and exercise.● [16:36] What are some alternative metrics to measure your success?● [21:10] Are there any apps that Nicole recommends for tracking?● [26:45] Nicole talks about diet culture.● [31:23] How does Nicole recommend her clients navigate all the information out there around diet culture? ● [36:05] How can you want to lose weight and avoid diet culture? KEY TAKEAWAYS: ● [29:04] Many doctors have subscribed to the main idea that health is a size. Recognize that you have to be your own best advocate in every situation, including with your health care practitioners.● [31:48] Next time you hear information about a diet or exercise and you are wondering if it’s something you should implement into your routine or life - ask yourself who benefits from you thinking or believing the information is true? The diet industry wants to keep you sick and unhappy so you are constantly seeking the next fad diet/workout that will “fix” all of your problems. So if you are holding on to information that diet culture wants you to believe, you are holding on to the wrong information. ● [37:39] If the way that you are using tracking apps or any type of tool is supporting your goals, that’s fantastic, if it’s not supporting you in a way that feels good or is pulling you further away from a healthful life, that’s when you need to revisit what tools are in your toolbox and how you are using them. QUOTES: [11:23] “I do believe that when we look at the stages of change, sometimes we are not at all ready to create the change that we need to create in order to live a healthy, happy life. Like I said, we’re just too attached to the coping mechanisms that we have, even if they’re harming us.” - Nicole Hagen[14:49] “I like to think of tracking a little bit like a blood panel. I believe that it can reveal super helpful data that we can then take action on to improve our health and body, make body composition change if we choose to, but when we become dependent on it, we have then taken a potentially helpful tool and turned it into a harmful one.” - Nicole Hagen[28:46] “If we don’t work to deconstruct these limiting beliefs, they can start to impact how we feel in our own bodies, how we see and value other people in different bodies, and of course, how we value ourselves.” - Nicole Hagen[32:54] “I also like to encourage clients to look inward. So regardless of what this is telling me - carbs are bad, sugar is bad, fruit has terrible things in it, you should stop eating apples and bananas - what foods leave me feeling best? If I am the best person to collect feedback on my body, and I try to throw out all of the rules that I know to be “true”, because of what I’ve learned in the past, what does my body feel good eating, what gives me more energy, what leaves me feeling able to keep up with my kids or workout in the gym or have a clear head space? - Nicole HagenRESOURCES:Health, Wellth & Wisdom Podcast: 239 // WHAT TO DO WHEN IT FEELS LIKE YOU DON'T HAVE ENOUGH WILLPOWER with Jenn Trepeck Perception 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 InstagramGuest ResourcesNicole Hagen's InstagramNicole H

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about the freekeh. It’s a type of grain that is often used similar to couscous or quinoa. Jenn discusses the nutritional facts and benefits of freekeh and talks about the variety of ways that you can incorporate it into your meals. It can be a great option to get more fiber in your diet and although slightly high in carbs, if you create a balanced meal, freekeh is perfect in soups or vegetable bowls. Tune in to find out if you should get your freekeh on! 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

Are you tired of trying (or thinking you should be trying) all the quick fixes and biohacks from the health gurus? Jenn is here to share the ultimate biohack when it comes to optimal health…tune in to hear what it is!In this episode, Jenn is talking about the ultimate biohack, sleep! Sleep is fundamental to our health and wellbeing, and yet most people struggle to get enough of it. Jenn is here to change that. She starts the episode off with explaining what a biohack is, and what common ones are on social media these days. She talks about the different levels of insomnia and why it has become a social norm to deprive ourselves of sleep. Jenn then dives into what the four stages of sleep are, why they are important, and how to ensure that you are setting yourself up for the best sleep possible. Tune in to this episode to learn what small steps you can implement into your routine to see big rewards! 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: ● [5:31] What is a biohack? ● [14:46] Why many biohacks can be misleading. ● [15:32] What is the ultimate biohack?● [17:21] What is insomnia? ● [20:08] Why do we deprive ourselves of sleep?● [25:00] How can you set up your day to support quality sleep?● [30:26] What are the four stages of the sleep cycle?● [32:58] What are the biggest things that impact the quality of our sleep?● [36:06] What is your own best sleep cocktail?● [43:58] Jenn’s final thoughts on sleep. KEY TAKEAWAYS: ● [15:57] If you remedy your sleep, you can reduce many health symptoms and challenges.● [28:44] The biggest impacts on your health come from doing the little things consistently, and then adding a new little thing once the first has become a habit, rather than doing a dramatic thing that happens occasionally. ● [43:59] Health happens when we sleep, and our biohacks are a lot of wasted effort if you don’t have the fundamentals in place first.QUOTES: [9:00] “When we see it as the magic bullet, I think the implementation of that is that people say, that’s the only thing I need to do. I can do the one thing and then nothing else matters, this is the thing that’s going to undo all the others, and that’s not exactly the case.” - Jenn Trepeck [14:20] “You can’t supplement your way out of poor nutrition. It’s fighting an uphill battle all the time. You take one step forward, two steps back over and over, every time you hyperfocus on these other things, instead of focusing on the consistency of the fundamentals.” - Jenn Trepeck [19:53] “All of these things connect to what happens when we sleep, if we aren’t getting that repair, it stands to reason we’re going to have a whole host of malfunctions.” - Jenn Trepeck [30:48] “This is where the body’s biology is so smart and it does it on its own, and sometimes our best bet is to get out of the way. Let it do its thing and get out of the way.” - Jenn Trepeck [43:59] “Health happens with sleep, and our biohacks are a lot of wasted effort if we do not have the fundamentals in place. Your biohacks are a thimble of water on your house fire, and when we’re tempted to go toward the shiny object and the biohack from the guru, pause and recognize that what we really need is consistency in the fundamentals and probably a little bit more sleep and we’re all going to be just fine.” - Jenn TrepeckRESOURCES:Sleep On ItCirca Your Circadian RhythmBecome 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's talking about the Atlantic Diet. This seems to be the latest diet solution going around, so what is it and should you jump on board? Jenn walks through what the diet entails and how it differs from the Mediterranean Diet. She talks about the studies that have been done on the Atlantic Diet, and which information coming out of those studies is valuable vs. what should be taken with a grain of salt. Tune in to learn if the Atlantic Diet is right for you, as well as a little reminder of what matters beyond the 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

Do you wish you had extra hours in your day to accomplish all the things you have to get done? Or to get to the gym? Or find some “me time”? You’re not alone. There are tools that can help you maximize your time management and avoid decision fatigue. Tune in to hear great tips on utilizing the time you do have and how to schedule your week. This week, Jenn is joined by Time Management Expert, Megan Sumrell. After becoming a mom, Megan realized that her time management needed to change, she had too much to do and never felt like she had enough time to complete it all. She created her 5-step Time Management Solution and is now helping women everywhere restructure their schedules to ease decision fatigue and stress. Megan shares her 5-step planning process during this episode, including how to keep it realistic and not beat yourself up if your schedule doesn’t go according to plan. Her tips help make time management achievable, no matter how busy you are! Tune in to learn more about making your life and schedule a bit easier! 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: ● [6:14] Where did Megan figure out all the time management skills for productivity? ● [8:45] What are the faults in the typical time management systems?● [11:43] How do we identify our relationship with time?● [19:01] Megan discusses the brain science and physical science behind her management system. ● [22:09] How can people add things into their day to replenish willpower as well as remove things that cause decision fatigue? ● [23:42] Where is the best place to start when organizing your time? ● [28:32] Megan walks through her 5 steps of weekly planning. ● [34:23] What is the best approach to being realistic about how long things take? ● [37:05] How do you stick to your schedule?KEY TAKEAWAYS: ● [19:58] Operating from a to-do list keeps you in a daily state of decision fatigue. By the end of the day, when you are in full decision fatigue mode, your brain cannot make good choices.  ● [23:43] A weekly audit is a great place to start when looking at what you can do differently in your schedule. Look for patterns and understand how much of your life is spent in rapid fire context switching to see where there are some possible efficiencies. ● [29:07] The most transformative thing you can do for your schedule is to acknowledge the unavailable time or busy time in your day and block it off on your schedule. This could be when you are up in the morning making breakfast and getting lunches packed, or time when you kids get home from school and you have things to do. Usually we try to fill this time with other things, but it is a necessity to block it out so those things can be done. QUOTES: [12:33] “When we’re in control, that means we’re deciding how we’re spending our time, what we’re saying yes to, when we’re doing it, and we have really good boundaries with that.” - Megan Sumrell[20:03] “Every time you look at your to-do list, you’re having to make a decision and now your brain - more gas is taken out of it. So by the end of the day, you’re in full decision-fatigue mode and your brain can’t make good choices. This often ties into why at the end of the day, we hit the panty and make bad health choices as well. It’s not because you don’t have willpower, it's not because you’re not a good person, it’s because your brain is done. You’ve maxed it out, it’s in full on decision fatigue.” - Megan Sumrell[25:00] "What's really powerful with this planning system is one of the things you’re looking for in your time audit is this, how much of my time on average each week is spent dealing with things I had no idea was coming had to be dealt with in that week, and I call this planning for uncertainty, and it’s different for everybody and it’s different in different seasons of our life.” - Megan Sumrell[37:06] “Your plan does not confine you, it supports the goals that you have in your life.” - Megan Sumrell"It’s not that there isn’t enough time in the day, it’s not that you’re a poor planner. Rather it’s simply time to shift our relationship with time and adopt an approach to time management that better fits our modern lives." - 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:Megan Sumrell's InstagramMegan Sumrell's FacebookWork Life Harmony YouTubeMegan Sumrell's LinkedInMegan Sumrell's WebsiteBIO:Megan Sumrell is a former corporate techie turned entrepreneur.As a business owner, mom, and wife, she

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about the three different perspectives we can take when facing situations that happen in our lives. You can choose to be a hero, a victim, or a learner. Jenn describes what each perspective is and how the three of them can play into your life and health in different ways. 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

Calories, the scale, BMI. The way you (and your doctor) measure your health and your choices are not just not serving you, they’re leading you astray. What if we started to measure choices regarding our health based on listening to our bodies or communicating with our bodies, rather than adhering to outdated rules? Tune in to this episode to redefine your yardstick. This week, Jenn is talking about creating your own yardstick when it comes to your health journey. There is so much information available to people about which workouts are the right ones to do, and how you should eat, how much you should or shouldn’t eat, that we often lose sense of what our individual bodies need to be in our best health. Jenn walks through a variety of topics ranging from exercise, diets, portion sizes, creating your own metrics of success and more throughout this episode. Tune in to hear Jenn share some great tangible ideas on how to ensure your goals and the metrics you use to measure your progress are right for you, and what choices to make when creating your own benchmarks. 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: ● [5:54] What are things that we measure when it comes to our health?● [8:12] How can you better measure your workouts? ● [14:40] How do you measure your food? ● [26:23] How do you know appropriate portion sizes?● [31:48] How can you make the best choices for your individual self?● [35:15] How do we avoid using social media and societal norms and get stuck in a cycle of comparison?● [38:47] How do you know if what you are doing is actually working?● [41:09] Why do doctors use BMI, where did it come from and what is a better metric to use instead?● [43:38] Are the scales out there accurate to account for your body fat %?● [47:05] Jenn shares alternative benchmarks to measure success and progress. KEY TAKEAWAYS: ● [17:38] Calories should not be on your yardstick of measuring how much food you should intake. Instead, the measurement on your yardstick can be that you are going to eat the colors of the rainbow throughout the week.● [35:20] Don’t let social media create your benchmark for your health. Instead, tune in to your body and see if you have energy, if you are feeling good, if you are improving how you choose foods, if you are eating the rainbow, if you are getting nutrition every day, and if you are making progress over your behaviors. ● [39:39] The number on the scale includes your bones and your organs and water and your brain and muscle and fat and all of these other things. Measuring only the number on the scale going down, does not indicate health. QUOTES: [12:37] “We’re then looking at other people and making whatever they’re doing or not doing, whatever is happening for them or not happening for them, something about us and our progress. Which is frankly apples and oranges.” - Jenn Trepeck[12:52] “I think a lot of the devices create the metrics that we then all think we ‘should be using.’ Maybe it’s worth either adjusting some of those things in your device or maybe opting out of some of them if they’re not serving you in a way that’s helping you feel positive and energized, or maybe there’s a different way to use the tool.” - Jenn Trepeck[15:12] “When it comes to food, calories is a terrible yardstick.” - Jenn Trepeck[19:00] “Percent daily value was based on number one, a 2,000 calorie diet, and number two, based on a person not deteriorating into rickets and scurvy. So it was originally designed in the time of war based on how our military was being fed.” - Jenn Trepeck[22:08] “It’s a choice, Everything is a choice. There are choices that will move us in the  direction of our goal faster than other choices.” - Jenn Trepeck[34:14] “What if we started to measure our choices based on listening to our bodies or communicating with our bodies, rather than on some set of rules and adhering to those rules?” - Jenn Trepeck[37:37] “When we think about the choices that we’re making, oftentimes people will say well this is easier, the metric of ease. Maybe we start to look or redefine ease to distinguish between ease in the moment or ease in the long run. In the moment it might be easier to buy the Reese’s cups in the grocery store checkout, but if that choice brings with it guilt and shame and thinking about those Reese's cups for a week, was it really easier? To me, I find it easier to not give myself reasons to beat myself up” - Jenn Trepeck [47:05] “Things you might want to consider as other benchmarks for success and progress - quality sleep, how we manage or handle stress, or energy and our self confidence. W

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about crystal light. One of Jenn’s friends asked for her thoughts on the low-calorie water flavor packets, so Jenn is walking us through the ingredient list of Crystal Light. Throughout this conversation, Jenn points out that several of the ingredients in Crystal Light are red flags. Tune in to understand why these ingredients are red flags and decide for yourself if this is something you want to include as a daily beverage. Jenn also provides some great alternatives to crystal light to add flavor to your water. 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 heard of Pilates and you are wondering if it’s right for you? Maybe you think it’s yoga or  will be “too easy”. Tune in to hear Pilates Instructor Kate Boyle break down the differences between Pilates and other forms of exercise plus benefits that can be gained from practicing Pilates, whether you struggle with mobility or you’re an experienced athlete. This week Jenn is joined by Pilates Instructor, Kate Boyle. With her extensive background in dance and learning how to heal her own injuries, Kate decided to use her knowledge to help others heal their bodies as well. Kate breaks down what Pilates is along with the different types of Pilates classes you may see advertised. She breaks down the science and methodologies behind Pilates, and emphasizes how it can help you in everyday life. Kate talks about the mind-body connection that she teaches her clients to focus on when practicing Pilates and how it is the foundation for everything else you do in life. Tune in to learn more and decide if Pilates is right 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: ● [5:22] How did Kate get into fitness and Pilates? ● [7:16] What is Pilates?● [9:33] What is true Pilates vs. what you might experience at a gym or hotel class?● [13:01] How can someone know that Pilates is the right fit for them?● [15:42] What information can people look for to know what to expect from a Pilates experience? ● [21:04] What does it mean to connect the breath to the movement and your core and pelvic floor?● [23:34] Where does the science come in and where does the methodology stem from for Pilates?● [25:26] Kate walks us through a way to connect to your core and pelvic floor. ● [28:45] How does Pilates help you in everyday life? ● [32:03] Why do you need a lower amount of reps during Pilates?● [35:16] Kate shares a story about how a client's Mind-Body Connection during Pilates spilled over into other areas of their life. KEY TAKEAWAYS: ● [22:38] The pelvic floor, the core, and the breath are all interconnected and essential for having everyday strength. ● [24:22] Pilates is great for everyone! No matter your age, there are benefits that you can get from practicing pilates and it can be customized to what it is you are needing. The intensity can be increased or decreased based on where a person is with their strength and individual needs. ● [36:49] Pilates is like the glue for everything else. It’s the glue for everyday life, for the activities you want to do just to have fun, a way to excel and stay fit in the sports you are playing, manage stress, and more. It helps people physically and mentally. QUOTES: [6:03] “I’d torn the meniscus in my knee, I had hamstring injuries, back pain, all the dancer stuff, and I started to heal my own body from doing Pilates, and then went oh my goodness, this system is amazing. If I can heal myself, I can help others.” - Kate Boyle[14:00] “I’ll get athletes that are wanting to cross train and really expand in their sport. Golf is a great example, it’s all one sided, rotational to one side. So when we build up the strength and stabilization to the other side, they get more power, a better swing, and really excel in their game.” - Kate Boyle[14:53] “Even people where their mobility isn’t as great anymore, and it might be as simple as trying to reach up to that top cupboard is getting really hard because they're getting really stiff through their shoulder, we can really work on that shoulder range and strength, so just everyday movements become easier.” - Kate Boyle[30:50] “You are learning how to move while being present with your body. So many other exercises we do, we’ll jump up a treadmill, stick the headphones on or turn the TV on and start walking and running away and we’re thinking about the shopping we’ve got to do and the kids we’ve got to pick up. In Pilates you can’t do that because then you’ll lose your breath or what your movement’s doing, how many reps you’ve done, so it means for your workout, you actually have to be present in your body.” - Kate Boyle[32:25] “I think that’s a different sort of mindset as well, so many other modalities were like no, no, no, you’ve got to do your 10 or your 20 and you’ve got to push through. Whereas Pilates is very much no, no, no, your body is telling you this is just too hard. Right now, we’re going to start gripping the opposite muscles that shouldn’t be activating, so we’re going to hold our breath to get through, we’re going to brace those abs. So rather than doing that, where we’re not getting any benefits, take a short five second rest and th

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about Barebells Protein Bars. A listener wrote in asking if Barebells Protein Bars were a healthy option, as he had never seen sugar alcohols listed on a label but had heard Jenn talk about them. Jenn walks through the ingredients and breaks down sugar alcohols, how they impact our blood sugar, and if they are a healthy alternative to generic sugar or other sweeteners. She also looks at the nutrition facts of one flavor to determine if barebells protein bars are a good snack option when you’re on the go! Tune in to hear what she has to say about Barebells Protein Bars! 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

Most of us think our hearts are fine. Even the day before a heart attack, people think they’re OK!? Unfortunately, many people wait until they are experiencing a cardiac event before they look beyond blood tests cholesterol and the blood pressure reading at a doctor visit. Tune in to learn what tests you can do to take preventative measures in making sure your heart is operating in optimal condition. BTW, this is as much for athletes as it is for the reluctant exerciser!This week Jenn is joined by Chief Nursing Officer of Recovery Plus Health, Jenny Martin. Jenny breaks down many different aspects of heart health in this episode, from the difference between a heart attack and cardiac arrest, to VO2 max, to cardiorespiratory fitness, and more. She also discusses how a CPET test can provide you with a good outlook on your heart health, as well as give you information on how to best manage your fitness and exercise routine for your individual needs. Preventative care is a must when it comes to heart health, and this is one tool to help make your heart health a priority. Tune in to learn more about the CPET test, what it tells you, and where things can be missed when only doing lab tests. 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: ● [6:03] How did Jenny end up in nursing and then shift into cardiopulmonary chronic care? ● [12:33] What is the difference between a cardiovascular event vs. a cholesterol challenge or blockage? ● [15:55] Many people look at athletes as the epitome of health, but then they have a cardiac event - what are we missing? ● [20:23] What is Cardiopulmonary and Cardiopulmonary Fitness?● [23:18] What is the difference between optimal and suboptimal? And why do we want to use these words? ● [26:56] What is Respiratory Exchange Ratio (RER) and why is it important?● [28:24] What is Peak VO2 or VO2 max?● [33:21] What is Heart Rate at Peak and at Anaerobic Threshold? ● [36:02] What is Cardiorespiratory Fitness (CRF)?● [37:58] What is an Inducible Threshold? ● [41:51] What is the CPET test?● [48:05] How do people take the information about their Zones into their personal fitness routine?KEY TAKEAWAYS: ● [29:46] Peak VO2 can be increased with the proper training, proper nutrition, proper hydration, and proper supplementation as your exercise or nutrition is optimized. Each time you can get the number up by one ml, you reduce your chance for all-cause mortality by 10%. ● [33:49] Optimal performance for your heart rate is to keep your peak heart rate in the 80-85% range, which shows that you’re not heart rate dependent. We don’t want to be heart rate dependent, instead you want to be stroke volume dependent, meaning the strongest part of your heart is pumping oxygen-rich blood to the rest of your body.● [36:59] Knowing your numbers gives you control over your situation. The best way to find out what you can do safely is to get the data, to know your numbers and know where you are so that you know where you want to go. If you don’t know where you’re starting, how do you know where you are headed? How do you know what your heart health goals should be? ● [46:20] Not everyone has the same heart rate zones, so the CPET test can help you uncover what your heart rate zones are so you can exercise and function at your optimal health number.QUOTES: [13:02] “You are not healthy the day before a heart attack.” - Jenn Trepeck“Hearts come in electrical and plumbing. When one of those goes wrong, that's when bad things happen. When we look at cholesterol levels, we're only looking at the plumbing." – Jenny Martin[14:47] “The original stress test, treadmill stress testing you get done in the cardiologist office, what they don’t do is they don’t do a ventilation, perfusion ratio. They don’t look at the gasses, they don’t look at the lung aspect of things, and so they actually don’t identify non-obstructive heart disease at all. You could have a heart cath, you could go in and have a wire run up through your arteries, and they can say ‘there’s nothing obstructive here, so everything is fine’, and you can have a heart attack the next day.” - Jenny Martin[21:29] “Sleep apnea has a very high rate of coexistence and causation for heart failure, and that’s very untalked about and it has everything to do with if we can’t get oxygen the heart just stops.” - Jenny Martin"Optimal means that things are working at a level in which it supports other systems. So, optimizing health we want to have all the systems, heart and lungs, working with each other to suppo

Extra! Extra!In case you haven't heard, Jenn partnered with 3 other coaches (Amy Oldfield of Body Theory, Brandy Searcy of Feel Better than Fine, and Amelia Randolph Campbell of ARC, Inc.) to bring you the Flourish Beyond 40 Summit. Created to support the woman who knows there’s more to life than thinking about food and the scale! If you're on top of her game in life...except for when it comes to the scale, this summit is not to be missed. Featuring the 4 coaches, in 5 sessions, over 15 days (meeting Fridays & Mondays, 12-1pm ET) you'll be able to fit this into your life and build the momentum to keep going after the summit. There's also a private Facebook group for you to ask your personal, specific questions at any time and the summit concludes with a panel where all 4 coaches answer YOUR questions. OH! And it's also only $39!! With the bonuses you also get, the total value is over $870. Register here: https://tinyurl.com/flourishbeyond40 and Jenn will see you there! RESOURCES:Flourish Beyond 40 Summit RegistrationSalad With a Side of Fries websiteSalad With a Side of Fries Instagram

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about anchors. Anchors can be used to help us build habits and stick to commitments that we make to ourselves. It is something that is meaningful to you that can be used to remind you of your goals and keep you on track each time you see or hear your anchor. Beware: while the intention is to find a positive anchor, there can also be anchors that can bring you to a negative place. To find your positive anchor, think of your favorite song, find a positive photo, wear a special piece of jewelry or find something else that will keep you accountable. Tune in to hear more about creating your positive anchor. 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