Salad With a Side of Fries

What do the stubborn body fat you can't seem to lose, your hormones, and metabolic health all have in common? Well…a lot! If you're nearing perimenopause or menopause, you can't miss this conversation. In this episode, host Jenn Trepeck dives into a candid and clarifying conversation with leading health and wellness expert Ashley Fillmore. Ashley is the founder and president of Metabolic Fix and host of the Cheers to Your Success podcast. With nearly 20 years of experience, she helps women heal their metabolism, achieve hormone balance, and support lasting body composition changes. Together, they unpack why so many women still feel lost in the noise of wellness advice and how to make sense of what they're experiencing day-to-day, at each phase of their cycle and even as their cycles change.. This episode is all about discovering your hormone balance, transforming your body composition, and redefining what true health looks and feels like.The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, who discusses 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: (05:36) Ashley Filmore explains how she made the health, hormone balance, and body composition space her life's work(09:01) Ashley shares her experience with unhealthy dieting and deprivation(14:28) The number on the scale versus body composition, muscle mass, body fat percentage, and lean muscle(18:39) How certain hormones and body fat distribution correlate, and the importance of tracking your cycle(28:55) Ashley discusses symptoms that may indicate hormone imbalance(35:56) Adjustments to fitness routines and nutrition during your cycle(43:39) Other reasons your hormones can be depletedKEY TAKEAWAYS:The scale doesn't define health, but body composition does: A lower number on the scale doesn't accurately reflect your physical or mental well-being. Proper health is better measured by the balance between lean muscle mass and body fat percentage, which is significantly influenced by hormones that also determine where fat is stored—for example, cortisol can be associated with belly fat, insulin has been linked to love handles, and estrogen is often associated with weight stored in the hips and the lower belly.Where fat accumulates on your body can reveal significant hormonal imbalances, guiding lifestyle and nutritional changes as well as potential hormonal imbalances. Plus, even with a calorie deficit and strength training, stubborn fat won't budge unless you focus on nutrient-dense, whole foods—because it's not just about calories, but the quality of what you eat.Using cycle-tracking apps or devices like the Oura Ring helps women understand their hormonal rhythms, especially as cycles become irregular during perimenopause. By listening to your body, tracking symptoms, and identifying hormonal imbalances, you can tailor your nutrition, exercise, and recovery strategies to align with your current hormonal state, optimizing energy, mood, metabolism, and overall health.Walking and strength training are effective, low-stress ways to support hormonal and metabolic health, especially during perimenopause and menopause. Walking is a free, accessible exercise that improves body composition, hormonal balance, and mental well-being, while intense workouts may be too stressful when hormone levels are low. Incorporating gentle movements, such as yoga, and traditional strength training with compound exercises 2–3 times per week can help maintain health without overexertion.QUOTES: (25:34) “Get to know your body and your baseline, what's normal for you, as opposed to what your doctor might say is normal or common.” - Jenn Trepeck(16:57) “Your hormones matter. It's impacting everything: muscle mass, your body fat percentage and where your body fat is distributed on your body.” Ashley Fillmore(41:55) “Pay attention to how you feel because you may not be textbook, you may be a little outside of what I just mentioned, and that could be normal for you.” Ashley Fillmore(42:48) "The walking, the yoga, the more gentle exercises are probably going to be more effective and feel better when we're in that perimenopause or menopause phase.” - 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 InstagramCheers to Your Success! Podcast | Guest Jenn TrepeckGUEST RESOURCES:Metabolic Fix™ | ONECheers To Your Success - PodcastAshley Fillmore - InstagramMetabolic Phase QuizFree Hormone AssessmentGUEST BIOGRAPHY:Ashley is a leading expert in sustainable weight loss. She helps women heal their metabolism, balance their hormones, and achieve lasting changes in their body composition. Ashley holds a BSc in Exercise and Nutrition and is a certified personal trainer, professional nutrition coach, and health educator with nearly 20 years of experience.  Ashley is the host of the Cheers to Your Success Podcast and the founder and president of Metabolic Fix™ – a premium online coaching company that has helped thousands of women finally break free from chronic dieting and achieve long-term, sustainable results using the Metabolic Fix Method™.  She is deeply committed to helping women better their lives and strives to inspire others to embrace the life of health, happiness, and self-love they deserve.

Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Rutin, a powerful plant pigment that could transform your health with its antioxidant punch. It is found in foods like apples and buckwheat, so it teams up with vitamin C for surprising benefits. How might this little-known nutrient boost your brain, heart, blood pressure and more? What's one food you already eat that could be packing this hidden benefit? Tune in to find out! Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday.  Have an idea for a nutrition nugget?  Submit it here: https://asaladwithasideoffries.com/index.php/contact/       RESOURCES:Become A Member of Salad with a Side of FriesJenn's Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramNutrition Nugget: Quercetin

What if you could bounce back from surgery or an injury faster, stronger, and healthier than ever? In this Salad with a Side of Fries episode, gerontologist and biohacker Zora Benhamou joins health coach Jenn Trepeck for a deep dive into surgery and injury recovery, biohacks, and minimizing scars—the essential nutrients for optimizing your healing journey post surgery. Together, they bust myths around menopause, aging, and nutrition while unpacking the science behind inflammation reduction, amino acid supplementation, peptide therapy, and more. From osteoporosis prevention to scar management, Zora shares expert strategies to supercharge recovery and reclaim vitality at any age. Whether preparing for surgery or simply wanting to boost your longevity and performance, this conversation delivers actionable tools for real-life wellness.The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, who discusses 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: (05:15) Zora's story of two hip replacements (in three months) and super-charged surgery recovery through muscle maintenance and protein intake(11:02) Delaying surgery until quality of life is significantly impacted is deeply a personal decision(16:47) Pre-surgery mental preparation and muscle building/maintenance within mobility limits(20:00) Nutrition focus: high protein intake, amino acids, whole foods and nutrient-rich supplements for surgery recovery(22:34) Long-term nutritional deficiencies contribute to bone health issues; commitment to nutrition needed, and a radiation protection hack(29:22) Managing surgery recovery by reducing inflammation(36:33) Discussion of post-surgery nutrition focuses on protein, collagen, anti-inflammatory foods and scar treatments(44:32) Recovery strategies apply to various surgeries, and having a positive mindset for surgery recoveryKEY TAKEAWAYS:Pre-surgery muscle maintenance is critical. Build and maintain muscle mass before surgery through exercise, even with limited mobility, to enhance surgery recovery and quality of life before and after surgery.Increase protein intake before and after surgery to support muscle growth, tissue repair, and ligament recovery.Eliminate processed foods and prioritize whole foods to reduce inflammation and aid healing. Use supplements for radiation protection.To improve scar texture and appearance, apply copper peptides, rosehip oil, and silicone tape, and consider micro needling or lasers.QUOTES: (17:27) “Going into that surgery with muscle mass and strength is so important for your recovery. That is key number one.” - Zora Benhamou(22:49) “When our body is not getting all the nutrients it needs to function, it will pull them from our bones.” - Jenn Trepeck(35:59) “In post-op procedures, because of various things, people often are not hungry, but we need nutrients to heal.” - Jenn Trepeck(45:34) “Try to turn it around to a positive and say, this is a great time to work on my health, focus on recovery, and build a better person. - Zora  Benhamou(46:20) "It's never too late to start."  - 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 InstagramReverse Menopause Weight Gain: New Blood Sugar Balancing Tips – Jenn Trepeck – Hack My AgeNutrition Nugget: Methylene BlueThe Algae Advantage (feat. Catharine Arnston)Bone Health & the Problem with Bone Density Scans (feat. Dr. John Neustadt)GUEST RESOURCES:Hack My Age - WebsiteBiohacking Menopause - Membership ProgramZora Benhamou Instagram (@hackmyage)Hack My Age - FacebookZora The Explorer (@hackmyage) | TikTokHack My Age - YouTubeBiohacking Menopause Support Group | FacebookGUEST BIOGRAPHY:Zora Benhamou is a gerontologist and biohacker dedicated to challenging menopause stigma and ageist stereotypes. As the dynamic host of the Hack My Age podcast, she focuses on empowering women navigating the menopausal transition through biohacking techniques and information from forward-thinking experts.At 54 years old, Zora embodies the essence of a digital nomad and is a passionate menopause educator. She is the visionary behind HackMyAge.com and the author of the Longevity Master Plan and cookbook, "Eating For Longevity," offering invaluable resources and programs for women in peri-menopause and post-menopause. Zora's commitment to normalizing menopause conversations is evident through creating the support group and community, Biohacking Menopause. She completed the Institute of Bioidentical Medicine's Menopause Method training and Dr. Stacey Sims' Menopause for Athletes course and is an active member of esteemed organizations such as the Gerontological Society of America, the Aging Society of America, the British Menopause Society and the European Menopause and Andropause Society. With a Master's degree in Gerontology from the prestigious University of Southern California, Zora's expertise extends to sports nutrition coaching and Oxygen Advantage Breathing instruction, further enriching her holistic approach to women's wellness.

Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about embracing the easy way out to achieve your health goals without the struggle. Forget the myth that health requires grueling effort or endless willpower—Jenn flips that idea with practical, clever strategies to make healthy choices feel like second nature. From Post-it note reminders to phone alarms with specific instructions, she shares how minor tweaks can remove the mental heavy lifting and set you up for success. Whether exercising before emails or eating more veggies, Jenn's approach minimizes decisions and maximizes ease. Curious how these simple hacks can transform your daily habits? What's one health goal you're struggling with, and how could you make it easier to stick to? Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday.  Have an idea for a nutrition nugget?  Submit it here: https://asaladwithasideoffries.com/index.php/contact/       RESOURCES:Become A Member of Salad with a Side of FriesJenn's Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramThe Three-Hundredth (feat YOU) Cr-Cr-Cr-Cr-Cravings

Are you one of the millions of Americans who eat the Standard American Diet? Even if you're not, you're likely at risk of developing pre-diabeties, insulin resistance, and chronic inflammation. But, DON'T panic, because today's episode is packed with simple steps to help you take control of your blood sugar and lower your risk of diabetes and chronic disease.On this Salad with a Side of Fries episode, host Jenn Trepeck tackles the hard truth: many people are already pre-diabetic and don't even know it. From hidden insulin resistance to chronic inflammation, Jenn breaks down how the American diet and lifestyle are fueling a national health crisis. You'll learn how poor sleep, stress, a lack of fiber, and nutrient-depleted foods undermine your metabolic health—and what you can do today to take control and manage your risks. The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, who discusses 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:(00:00) Why is the Standard American diet the recipe for pre-diabetes and diabetes, and what is insulin resistance(04:18) Metabolic health connects to every system, and the ultra-processed food dilemma(09:48) Why supplements are important(14:30) Everyone is pre-diabetic, unless. Nutrition: protein, fiber, quality fat(21:31) America's fiber problem and the role of the microbiome(26:55) Our society is sedentary(30:35) The impact stress and loneliness can have on your health(34:56) Are you sleep deprived(37:30) Let's talk about the environment and toxins(42:07) If you don't like it, don't eat it and focus on preventionKEY TAKEAWAYS:Most people eating the Standard American Diet are already pre-diabetic due to high consumption of ultra-processed foods, even if their labs don't reflect it yet. Modern farming, soil depletion, and long-distance transport have stripped our food of nutrients, making quality sourcing and supplementation essential.Staying ahead of metabolic disease means taking daily action—moving your body, managing stress, eating well, sleeping, and staying connected.  Even a short walk after a meal can significantly reduce blood sugar spikes. Daily activity improves energy and focus, builds muscle, enhances insulin sensitivity, and monitors glucose levels.Just because a drink is labeled “prebiotic” doesn't mean it replaces real vegetables. Whole fruits and vegetables provide a variety of fibers that support gut health more effectively than most supplements or processed drinks. You can't supplement your way out of poor nutrition. Supplements are only as good as their quality. Many synthetic options don't break down or absorb adequately, making them useless. Food first, then smart supplementation.Chronic stress triggers hormonal changes that lead to insulin resistance and fat storage. The damage builds over time because most people don't recognize their stress. Managing stress is just as crucial as managing diet and exercise.QUOTES:         (08:56) “Our food supply is ripening while in transit, not connected to the vine where nutrients come from.” - Jenn Trepeck(18:54) “Variety is your friend. Eat the rainbow.” - Jenn Trepeck(23:30) “I'm a big fan of supplements, but you cannot supplement your way out of poor nutrition. Food first, then mart supplementation.” - Jenn Trepeck(39:36) “Next time you need to replace a mattress or a pillow. Let's make sure it's a material that isn't going to off-gas toxins.” - Jenn Trepeck"It comes down to default vs design because the way our world is set-up around us, the default would easily be the recipe for pre-diabetes and diabetes. That's why we're here...unless you do this now." - 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 InstagramMovember: Men's HealthReal People, Real Results: Shannon Nutrition Nugget: Ultra-Processed FoodGMO, Organic, and Local, Oh My!How to Cheat8 Domains of HealthAmerica's Fiber ProblemQ & A: SupplementsTick…Tick…BOOM

Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Bloom Sparkling Energy Drink. Ever wonder what's really inside those trendy, pastel-colored cans promising clean energy and focus without the jitters? Jenn peels back the marketing and takes a magnifying glass to the ingredients, revealing some surprising details that might make you rethink your go-to pick-me-up when you need an energy boost. Are the claims of natural energy and prebiotic benefits all they're cracked up to be, or is there more to the story than meets the eye or the taste buds? Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday.  Have an idea for a nutrition nugget?  Submit it here: https://asaladwithasideoffries.com/index.php/contact/       RESOURCES:Become A Member of Salad with a Side of FriesJenn's Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramNutrition Nugget: Celsius

Our healthcare system treats us like it's one size fits all, yet that's not how true healing works, especially when it comes to chronic conditions. Today's guest will help us understand how to fill the gap we experience with Western medicine, including the difference between signs vs. symptoms, and empowers our individualized healthcare. On this episode of Salad with a Side of Fries, host Jenn Trepeck welcomes Functional Medicine Nutritionist and educator Andrea Nakayama to explore why chronic conditions require more than just a diagnosis and a prescription. They unpack Andrea's “three roots, many branches” model, revealing how digestion, inflammation, and genetics lie at the heart of chronic illness—and how nurturing the "soil" around them can lead to true healing. From nutrition habits to the importance of bio-individuality, this conversation empowers you to become an informed partner in your health care.The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, who discusses 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:(00:00) Intro: Our healthcare system is one size fits all(05:08) Andrea shares her motivation for her journey into functional nutrition, and a discussion of Western medicine(07:41) Should every person receive the same treatment for the same chronic condition(11:45) How to choose a guide in the health equation(16:40) Knowing the difference between your signs vs. symptoms(21:59) Andrea walks us through the “three roots and many branches” model(28:36) The roles digestion and inflammation play in our health(33:37) Tiers to nutrition mastery. Tier one is our non-negotiables(36:40) Don't neglect your passion and purpose(38:48) Andrea's non-negotiable trifecta: Sleep, poop, and blood sugarKEY TAKEAWAYS:Chronic health conditions must be understood through a systems-based lens, not just symptom management. Every chronic issue has three core roots—genes, digestion, and inflammation. Healing begins by nurturing these “roots” and the surrounding “soil,” rather than chasing individual symptoms alone. Western medicine excels in acute care but often falls short in managing chronic conditions. Patients are frequently seen through the lens of their diagnosis rather than as whole individuals, resulting in treatments that overlook their unique health histories and personal needs.One of the most powerful tools patients can use is specific, emotion-free communication based on personal health tracking. By clearly distinguishing between signs (measurable indicators like fever or rash) and symptoms (subjective experiences like fatigue or pain) and offering detailed timelines of when and how issues arise, patients empower providers to better understand and address their unique health needs.Supporting foundational health can start with three simple, non-negotiable nutrition habits: include fat, fiber, and protein at every meal or snack to help stabilize blood sugar; eat the rainbow to boost fiber and phytonutrient intake while feeding your microbiome; and know your yes-no-maybe list to understand better how specific foods impact your body. Tracking what makes you feel great, what doesn't, and what you're unsure about builds awareness and equips you to have more productive, personalized conversations with your healthcare provider.QUOTES:         (07:41) “The first two gaps I encountered were that people are treated like their diagnosis. So, when you are in the medical system, you are your endometriosis, your fibroids, your breast cancer, your PMS. You are your symptom. The other gap was that everybody with the same symptom or diagnosis was treated the same.” - Andrea Nakayama(09:34) “A chronic condition means you're sick and you're not getting better. There's things going on for a long time, and our medical system isn't trained to address chronic conditions.” Andrea Nakayama(25:32) “The three roots of any chronic condition are always our genes, digestion and inflammation.  All three need to be tended to for the branches to express themselves more fully.” - Andrea Nakayama(36:53) “We have an episode called the Longevity Equation, and one about Blue Zones and one of the big factors there that everybody seems to overlook is community and connection.” - Jenn TrepeckRESOURCES:Become A Member of Salad with a Side of FriesJenn's Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramNutrition Nugget: Genes and EpigeneticsSalad With a Side of Fries: The Longevity EquationSalad With a Side of Fries: Blue Zones: A Blueprint for Physical and Mental HealthSalad With a Side of Fries: The Down and DirtyGUEST RESOURCES:Andrea Nakayama - WebsiteFunctional Nutrition Alliance  - WebsiteAndrea Nakayama - InstagramFunctional Nutrition Alliance - YouTubeAndrea Nakayama - PinterestAndrea Nakayama, Functional Nutritionist & EducatorAndrea Nakayama - Functional Nutrition Alliance | LinkedInGUEST BIOGRAPHY:Andrea is a Functional Medicine Nutritionist and educator who has led thousands of clients and teaches even more coaches and clinicians worldwide. Together, they are revolutionizing the ownership of their own and their clients' health. As the 15-Minute Matrix Podcast host and the founder and former CEO of Functional Nutrition Alliance, Andrea draws on systems biology, mental models, root-cause methodology, and therapeutic partnerships to offer long-awaited solutions for the rapidly growing chronic illness epidemic.After losing her young husband to a brain tumor in 2002, she discovered a passion for using food as personalized medicine and is now regularly consulted as the nutrition expert for the toughest clinical cases in the practices of many world-renowned doctors. She trains nearly four thousand practitioners each year in her methodologies so that they can, too, become the last stop for their clients and patients and a trusted referral partner for doctors in their area.

Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Realsy Peanut Butter Dates—yes, a snack she spotted thanks to a friend's airport find that quickly made its way onto her must-try list. With just three ingredients and a mission that screams “clean and convenient,” these little bites have sparked curiosity and maybe even skepticism. Are they healthy, or just another cleverly marketed treat? Jenn dives into the brand's backstory, the nutrition label, and whether this snack is a wise choice or just sweet hype. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday.  Have an idea for a nutrition nugget?  Submit it here: https://asaladwithasideoffries.com/index.php/contact/       RESOURCES:Become A Member of Salad with a Side of FriesJenn's Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramNutrition Nugget: Dates

When's the last time you really looked at your nails? Could they be revealing something more than just your latest manicure? What if they were giving you clues about your internal health? This week on Salad with a Side of Fries, host Jenn Trepeck welcomes renowned dermatologist and nail health expert Dr. Dana Stern to uncover what your nails are trying to tell you. From decoding nail color and shape to the truth about nail polish, gel manicures, and whether nails need to "breathe"—this episode is packed with everything you need to know for healthy nails from the cuticle to the tip. Tune in to learn how your nails can serve as your body's early warning system—and what you can do to care for them, inside and out. The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, who discusses 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:(05:43) Dr. Dana explains some of the underlying health conditions indicated by your nails(11:49) Breakthrough study on brittle nails(15:36) Discussion about gel manicures, nail polishes, and UV exposure (20:50) Do nails breathe, and cuticle care(22:52) What does the cuticle tell us about our nails(28:36) Giving your nails a break, and what about polish removers(33:11) What products and supplements will promote nail health, and what about biotin(42:44) Get a precision glass nail file for ultimate nail careKEY TAKEAWAYS:Nails can be indicators of underlying health conditions. Changes in the nails, such as unusual color or shape (like spoon-shaped nails indicating iron deficiency or white nails potentially signaling diabetes or heart issues), can be early signs of systemic diseases.  Observing nail health can provide valuable clues for early diagnosis and intervention.  Many standard nail enhancements, like gels, acrylics, and dips, can damage the nail plate and surrounding skin. In particular, the removal process of soak-off gels has been scientifically proven to thin and weaken the nail plate, making it more prone to brittleness and breakage. Potential risks are associated with UV lamps used in gel manicures. Switch to a precision glass nail file for smoother, healthier nail edges and reduced breakage. Nails don't breathe, but good blood flow is crucial for their health. Therefore, maintaining good peripheral circulation through cardiovascular activity or even hand massage is vital for healthy nail growth and preventing issues like brittleness and peeling, especially as we age and tend to have poorer circulation.The cuticle is a vital protective barrier for the nail and should not be removed. It acts as a natural seal, protecting the nail matrix (the nail's growth center) from water, moisture, and pathogens. Disrupting the cuticle can lead to nail abnormalities like patches, surface irregularities, bumps, and even separation. Liquid cuticle removers essentially destroy the cuticle, just like cutting it.  QUOTES:         (08:46) “If I see a white situation in someone's nails, I get general labs. I'm taking a thorough history and trying to uncover it. Something has been missed or something is brewing.” - Dr. Dana Stern(09:21) “We see this a lot with oral health too, that it's, you're seeing things before it manifests in the symptoms that everybody seems to be looking for.” - Jenn Trepeck(10:51) “If you have spec, a single pigmented band, meaning that one of your nails has this brown streak, that's something you want to see a board-certified dermatologist for, to examine.” - Dr. Dana Stern(18:47) “The take-home message is use protection because we know that UV radiation is definitively associated with skin cancer, UVA specifically in the case of the nail lights they use.” - Dr. Dana Stern(42:24) “I think at some point, a greater commitment to supplementation, a greater commitment to the quality of protein choices is really helpful and important.” - Jenn Trepeck(51:44) “The nails are the crystal ball to your internal health. So let's remove our polish for a minute or two or more. Take a look and choose quality nail care.” - 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:Dr. Dana Nails - WebsiteDr. Dana Nails -  Instagram Dr. Dana Nails - FacebookDr. Dana Nails - LinkedInDr. Dana Nails  - TikTokGUEST BIOGRAPHY:Dr. Dana Stern is the only board-certified dermatologist in the U.S. who devotes her entire practice to the diagnosis, treatment, and surgery of the nails. As one of the country's most trusted and respected nail specialists, patients worldwide, from celebrities to luminaries, come to see Dr. Dana at her bustling Fifth Avenue, New York City and Hamptons practices. After observing what her patients used on their nails, she determined that nail care products were formulated with harsh chemicals and not backed by science. She knew there needed to be a change, and that she was the person to do it. Drawing from almost two decades of nail expertise and her vast knowledge of product chemistry, she founded her eponymous nail care brand, Dr.Dana's mission is to revolutionize the at-home nail treatment industry and change how we care for our nails. She is the Nail Expert Choice for the media, and Vogue magazine called her the“Go-to Dermatologist for nail disorders and cosmetic conditions relating to nail disease”. She is also a contributing editor for Nails Magazine, where she writes a column entitled “A Day in the Life of a Nail Doctor.” In addition to her impressive career, which includes a position as Assistant Clinical Professor of Dermatology at The Mount Sinai School of Medicine in New York City,Dr. Dana is also a busy mom of three boys and a rescue Basset hound named Bo.

Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about DWDS. What is that, you may ask. It stands for Drink Water, Do Squats. We all want to up level our health, right? Well, by DWDS, we can do just that. The standard guideline for water intake is eight 8 ounce glasses of water per day, but some experts recommend working your way up to half your body weight in ounces. Sounds simple, right? But for those of us who struggle with our daily water intake and finding time for more movement, Jenn has a simple way to change that. Tune in for this bite-sized bonus episode where Jenn breaks down how to incorporate DWDS into your day. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday.  Have an idea for a nutrition nugget?  Submit it here: https://asaladwithasideoffries.com/index.php/contact/       RESOURCES:Become A Member of Salad with a Side of FriesJenn's Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries Instagram

What's your favorite protein and fiber-packed snack? Don't have one? Don't worry, we've got you covered in the 300th episode of Salad with a Side of Fries!If you've been here a while, you'll know that host Jenn Trepeck's favorite "Jennism" is that ‘protein and fiber at every meal makes removing fat no big deal.' Today, we're celebrating episode 300 by packing this episode full of proven, verified, taste-tested snack and meal ideas from you, our amazing listeners. You called in to share your go-to combos of protein and fiber that are delicious and nourishing. Plus, Jenn is letting you in on a little secret—there's a book in the works, and she will share even more about that later this summer! Let's get into it—cheers to 300 episodes and counting!The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, who discusses 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: (00:00) Welcome to the 300th episode of Salad With a Side of Fries(02:11) Jenn reminds us of her Jennism, “Protein and Fiber at Every Meal Makes Removing Fat No Big Deal”(04:52) Tori from Michigan shares her love for avocado toast with an egg(05:06) Tanya from Atlanta snacks on Greek yogurt with fruit, walnuts and honey(05:37) Stephanie introduces her roasted chickpea power bowl and how she customizes it to transform it into a balanced meal(07:01) Norman uses organic hemp hearts in many ways(07:59) Madelyn from Georgia loves an avocado chicken salad sandwich(08:21) Lori from Manhattan is a fan of celery and carrot sticks with nut butter(08:46) Kayla from Texas favors eggs with a side of avocado(08:58) Judy from Michigan wants everyone to try her egg whites with parmesan cheese and veggies(12:04) Kayla from Boston craves her sister's recipe of chickpeas, avocado, apple, carrots, cucumber, bell pepper, with a side of grilled chicken(12:37) Jennifer from Long Island shreds roasted chicken and pairs it with sweet peppers and grapes(12:56) Kristen from Connecticut shares her favorite breakfast meal, which equals 15 grams of fiber and 28 grams of protein(13:59) From De in Colorado, we have eggs, a big salad dressed with a balsamic vinaigrette, topped with pumpkin seeds(14:41) Debbie from Florida makes a snack or dessert from a Honeycrisp apple and almond butter(15:17) Cindy from Indiana shares her unique way of making a protein packed dip for her veggies from cottage cheese(17:00) Jenn invites listeners to call in with their recipes and shares her gratitude for each listenerKEY TAKEAWAYS:Listeners celebrated the podcast's core principle—“protein and fiber at every meal makes removing fat no big deal”—by sharing their go-to combinations. The episode highlighted creative, easy, balanced, and satisfying meals that support stable blood sugar and long-term wellness, from avocado toast with egg to Greek yogurt with berries and nuts, to roasted chickpeas with veggies.The episode underscored real-life wellness, not restriction. Healthy eating is accessible and sustainable. Nutrition doesn't have to be extreme or complicated—it must be intentional and enjoyable.Beyond food tips, this milestone episode was a thank-you to the loyal community built since 2019. Jenn Trepeck announced her upcoming book and encouraged ongoing engagement through the show's membership program and merchandise. It's not just about eating better—it's about building a culture of empowerment, education, and fun around health.To receive healthful, Jenn-approved recipes each week, become a member!QUOTES:         (01:47)  “Whether you are a newer listener or you've been here since the beginning in 2019, please know I am so grateful for you.” - Jenn Trepeck(02:01) “I'm working on a book. It's been in the works for a long time and is finally happening. So, there is more to come this summer.” - Jenn Trepeck(17:58) “We are all locking arms to change the state of healthcare.”  - Jenn TrepeckRESOURCES:Become A Member of Salad with a Side of FriesJenn's Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries Instagram

Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Aloha Bars—those plant-based protein bars you might've seen in your grocery aisle or spotted someone snacking on. Are they as healthy as they claim? Or is it all just clever marketing wrapped in organic labels and feel-good buzzwords? Tune in for this bite-sized bonus episode where Jenn breaks down the facts, digs into the ingredients, and gives her honest take. Have you ever actually read the label on your go-to snack bar? You might be surprised at what's inside. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday.  Have an idea for a nutrition nugget?  Submit it here: https://asaladwithasideoffries.com/index.php/contact/       RESOURCES:Become A Member of Salad with a Side of FriesJenn's Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries Instagram

Are you navigating perimenopause or menopause while also managing chronic health conditions? Or perhaps perimenopause has triggered an underlying, previously dormant issue? Traditional healthcare may not be enough to combat the symptoms, but do not fear! Today's guest is here to teach us how your nervous system, immune system, and hormones can all work together to support healing and longevity. This week, host Jenn Trepeck is joined by Dr. Jessica Drummond, Founder and CEO of The Integrative Women's Health Institute. Together, they explore how seemingly “silent” chronic conditions like endometriosis, pelvic pain, autoimmune disorders or even long covid, can complicate menopause—and what you can do about it. Dr. Drummond shares her insights on calming the nervous system, building metabolic health through nutrient-dense habits, and using tools like heart rate variability (HRV) to guide recovery. The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, who discusses 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: (00:00) The impact of menopause on silent chronic conditions(05:44) Dr. Jessica Drummond reflects on her professional journey in the chronic condition space(11:11) Common underlying chronic conditions affecting menopause(16:08) Discussion of the silent underlying conditions that can manifest later in life(25:43) Calming the nervous system to heal in a consistent way(30:50) The importance of your metabolic health in the form of nutrient-dense food, strength training, walking, hydration and circadian rhythm(32:09) Discussion of heart rate variability, recovery, and developing the art of sitting quietly(41:36) The importance of working with a health coach to plan for the future of your healthKEY TAKEAWAYS:Menopause and perimenopause symptoms can be overwhelming on their own. Still, when layered on top of chronic conditions like endometriosis, pelvic pain, autoimmune disorders, or post-viral syndromes (e.g., long COVID), it creates a compounded health challenge. Traditional training often overlooks the role of nutrition, nervous system regulation, and lifestyle in healing. Chronic conditions—especially during perimenopause—require a personalized, holistic strategy.Healing during menopause doesn't require drastic changes—small, consistent steps matter most. Start where it feels easiest, like mindfulness, nutrition, or gentle movement. Recovery and nervous system regulation are just as important as action. Tools like heart rate variability (HRV) can help track progress, showing that true resilience comes from balancing effort with rest.Integrating the nervous, immune, and hormone systems is the key to living a longer, more active, healthier life. When these systems are balanced and working together, they support overall well-being and longevity.QUOTES:         (10:04) “In my traditional physical therapy training, nutrition was not emphasized as a healing tool. It was more like you needed adequate nutrients to perform certain physical activities, but we didn't think about it from an anti-inflammatory standpoint.” - Dr. Jessica Drummond(13:59) “Research shows us that acute illnesses like infections trigger chronic diseases.” - Dr. Jessica Drummond(22:36) “It's exposing these underlying things that have been lying dormant, that we just brushed aside or pushed through because they weren't really standing in the way of us doing the things that we wanted to do.”  - Jenn Trepeck(40:19) “I think we make these plans expecting perfection, planning for this optimal, ideal day that never happens. So put these things in place so they happen even on the days where we don't feel a hundred percent, even on the days where nothing goes as planned.” - 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 InstagramUse Your Heart Rate Monitor to Improve Your Health                GUEST RESOURCES:The Integrative Women's Health InstituteIntegrative Women's Health  - Podcast Integrative Women's Health - PubMedInnovative Approaches to Chronic Pain with The Anodunos Method TeamGUEST BIOGRAPHY:Dr. Jessica Drummond, DCN, CNS, PT, NBC-HWC, is a leading expert in women's health and the Founder and CEO of The Integrative Women's Health Institute. With 25 years of clinical experience, in her MenoChronic Program, she specializes in supporting women ages 35-55 through the perimenopause and menopause transitions who struggle with underlying chronic conditions such as pelvic pain, endometriosis, post-viral syndromes (such as long covid), and autoimmune issues, using health coaching, integrative, and functional medicine. She is a licensed clinical nutritionist, physical therapist, and board-certified Women's Health Coach. Dr. Drummond is the best-selling author of Outsmart Endometriosis and Clinician to Coach: Secrets to Building Your Successful Health Coach Practice, offering practical strategies for health and wellness practitioners.

Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about CRP (C-Reactive Protein), a fascinating blood test that could be key to understanding your body's hidden inflammation. Did you know your CRP levels might reveal more than your heart health? How could this test impact your long-term wellness? Tune in to find out! Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday.  Have an idea for a nutrition nugget?  Submit it here: https://asaladwithasideoffries.com/index.php/contact/       RESOURCES:Want to Jump Into Round 2 of the Healthy Vibe Tribe? Start HERE: https://bit.ly/gotrimprofileBecome A Member of Salad with a Side of FriesJenn's Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramNutrition Nugget: AntioxidantsThe Ultimate Biohack

Are you tired of starting over every Monday? Wondering how to build lasting healthy habits that stick—even when life gets chaotic? Then this episode is for you. This week on Salad with a Side of Fries, host Jenn Trepeck dives into the transformative journey of the Healthy Vibe Tribe and how 12 weeks of shared goals, weekly check-ins, and community support led to lasting change. Healthy Vibe Tribe member, Shannon, joins Jenn to share how she went from chasing the number on the scale to tuning into how she felt—physically, emotionally, and mentally. They talk about staying on track through travel, social events, and everyday chaos, proving that progress—not perfection—is what matters. Tune in to hear how consistency, community, and a shift in mindset can help you transform from the inside out. The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, who discusses 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: (04:20) The creation of the Healthy Vibe Tribe(10:44) Discussion of the commitment level as a Healthy Vibe Tribe member(13:18) Noticing the transformation in healthy habits over 12 weeks(27:20) The Healthy Vibe Tribe principles made all the difference while traveling(33:37) Making the choice about drinking an alcoholic beverage(37:33) Going forward with the learnings from the Healthy Vibe Tribe(44:38) Tips on making life and health changes on your weight loss journeyKEY TAKEAWAYS:Weekly check-ins and shared goals fostered accountability and motivation, especially during busy times. Instead of fixating on the scale, shift your focus to how you feel—physically and emotionally. While tracking numbers offers helpful structure, lasting results come from staying present, consistent, and committed to progress over perfection.Being part of a supportive community and intentionally planning will help you maintain healthier habits during challenging times like vacations and conferences. Scheduling check-ins, packing snacks, and prioritizing wellness, can help you avoid the typical wellness pitfalls of travel.Transformation takes root when healthy decisions become second nature. This shift fosters a sense of empowerment and often inspires those nearby, creating a ripple effect that encourages collective growth. Consistent choices, made with intention, serve as a quiet but powerful example of what's possible when wellness becomes a way of life.QUOTES: (07:40) “Am I an example or a warning? You get to a point where you have to decide that time is important, and I don't want the quality of the subsequent decades of my life to be different because I kept saying, ‘Next Monday is gonna be the time.'” -  Shannon: Healthy Vibe Tribe Member(21:31) “There's something really powerful about the words we use, not just in terms of lost weight, which many of you listeners know, is like nails on a chalkboard to me. We remove it, we release it.” - Jenn Trepeck(32:22) “But the point is that perfection is not required, and bringing the exercise clothes is still progress over where we've been before.”  - Jenn Trepeck(35:04) “When we start to make quality choices, it inherently invites other people around us to do it too, in a way that's not pushy. Our consistency in healthier choices allows the people around us to adapt.” -  Jenn Trepeck(40:19) “Accountability, even if it looks a little bit different, is keeping the things in place that we know helped us get here.” - Jenn TrepeckRESOURCES:Want to Jump Into Round 2 of the Healthy Vibe Tribe? Start HERE: https://bit.ly/gotrimprofileBecome 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 InstagramPlan, Party, Prosper: A Game Plan for the Season and New Year

Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about methylene blue—yes, that bright blue liquid you've seen turning water (and lips!) a shocking shade of blue. But beyond its eye-catching color, could this synthetic compound hold the key to boosting brain function, fighting aging, and enhancing physical performance? Some biohackers swear by it, while others urge caution. So, what exactly is methylene blue, and is it the next big thing in wellness—or just another fleeting trend? Tune in to find out! Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday.  Have an idea for a nutrition nugget?  Submit it here: https://asaladwithasideoffries.com/index.php/contact/       RESOURCES:Become A Member of Salad with a Side of FriesJenn's Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramNutrition Nugget: Red Light Therapy

Are you feeling off but can't pinpoint the cause of your frustrating symptoms? Have you considered that mold could be the culprit? Today's guest shares insights into the symptoms of hidden mold exposure and mold remediation to heal and improve your overall health. This week on Salad with a Side of Fries, Jenn Trepeck welcomes functional health coach Jenn Malecha to share her personal journey with hidden mold exposure and the profound impact it had on her health. Jenn M. opens up about her skin cancer diagnosis, unexplained symptoms, and the shocking discovery of black mold in her home office. Together, they uncover why mold often goes undetected, the dangers of mycotoxins, and how symptoms like brain fog, vertigo, and digestive issues can easily be misdiagnosed. From mold sabbaticals and testing methods like VCS and urine analysis to the importance of professional remediation, this episode is packed with crucial insights. Plus, Jenn M. shares her toxic checklist to help you identify hidden hazards in your environment. Don't miss this eye-opening conversation—your health might depend on it!The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, who discusses 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: (04:56)  Jenn M. shares her professional background and discusses her skin cancer diagnosis(07:33) Jenn M. experienced health problems, leading her to discover black mold in her home (15:17) Why mold exposure can often be overlooked and what about mycotoxins(22:06) Symptoms associated with mold exposure in your home and taking a mold sabbatical(27:46) Visual contrast screening (VCS) and urine testing(33:03) Get a professional to do mold remediation(39:16) Jenn M.'s toxic checklist available to members and EMF radiationKEY TAKEAWAYS:While not all mold is dangerous, certain types release toxic compounds called mycotoxins, which can cause significant health problems. These toxins often go unnoticed in homes, especially in water-damaged buildings.The symptoms of mold exposure, such as ear ringing, vertigo, teeth grinding, brain fog, and digestive problems, often resemble those of other conditions. This can lead to a misdiagnosis, as traditional medicine treats symptoms individually rather than considering an underlying cause like mold or mycotoxins.If you suspect mold exposure, go on a "mold sabbatical" by leaving your home for a few days, ideally staying in nature. If symptoms improve outside your usual environment, this could indicate a mold issue in your home.Visual contrast screening (VCS) and urine tests can help detect mold exposure, but they are not foolproof. Proper mold remediation should include sealing off affected areas, using air scrubbers, and treating mold with appropriate solutions (not bleach). Additionally, diet and detox protocols should be personalized to support recovery.QUOTES: (13:18) “That innocent mildew in the shower, you think nothing of it, but it could be a sign of moisture accumulation in your home. That mildew can further burden the body if you're already dealing with a moldy situation.”  - Jenn Malecha(19:45) “The body will encapsulate toxins and mold in the fat, and we start putting on weight that we can't lose because it's the body's protective mechanism. So it's brilliant, it's frustrating, but it's a brilliant mechanism.”  - Jenn Malecha(21:14) “The confusing piece is that the symptoms connected to mold or mycotoxins look like symptoms of many other things. And so as our western medicine system does, we address all of those symptoms individually rather than saying, well, what else could be going on here?”  - Jenn Trepeck(36:06) “I want everybody to hear it, but it bears emphasis that we remove these foods for a while to support healing. That allows us to add those foods back in eventually.” -  Jenn Trepeck(43:34) “Take the steps that we're willing and able to take when we're willing and able to take them versus feeling like you have to do everything all at once and then are totally overwhelmed.” - 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 InstagramWhat Your Thyroid Says About the Rest of Your Health (feat. Reed Davis)Metabolic Health is Overall Health (feat. Dr. Casey Means)                     GUEST RESOURCES:Jenn Malecha - InstagramWholistic Health Boss - FacebookWholistic Health Boss - YouTubeGUEST BIOGRAPHY:Jenn Malecha supports busy, health-mind professionals in taking back control of their health by giving them access to the proper lab tests and resources to find the missing pieces of their health puzzle, fix what is wrong, and get back to feeling like themselves again.Using over a decade of personal training experience, training in Functional Diagnostic Nutrition®, Transformational Coaching, and a B.S. in Kinesiology, she creates personalized health-rebuilding programs for clients that are realistic and sustainable for long-lasting results and that empowers clients to be the boss of their health.If you're ready to look at the “big picture” of your health (not just one disconnected piece at a time), to embrace healthy as a way of being, and to stop settling for anything less than you deserve when it comes to your health and happiness then Jenn is exactly who you've been looking for!

Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about the fascinating Blue Mind Theory—the idea that being in, on, or near water can profoundly impact your mental and physical well-being. But what is it about water that calms the mind, sparks creativity, and even lowers stress hormones? Could something as simple as taking a shower or listening to the sound of waves really influence your brain? Tune in to find out! Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday.  Have an idea for a nutrition nugget?  Submit it here: https://asaladwithasideoffries.com/index.php/contact/       RESOURCES:Become A Member of Salad with a Side of FriesJenn's Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramBlue Mind - Book

Does your health plan stress you out more than it helps you? If navigating wellness feels overwhelming, you're not alone. Luckily, wellness doesn't have to be complicated. In this episode, Jenn shows us how. On this episode of Salad with a Side of Fries, host Jenn Trepeck is here to help you uncomplicate your health journey. From focusing on what works for your body to tuning out the endless noise of health content online, Jenn breaks down the essentials—clean eating, movement, sleep, stress management, including the power of social connection, and the role of supplements. Learn why consistency matters more than perfection, how to listen to your body's signals, and why sleep might be the ultimate biohack. It's time to simplify, take control, and make wellness work for you—without the stress!The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, who discusses wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let's dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: (02:44) Don't allow your health plan to stress you; focus on what works for your body and your life(06:19) Limit how many content creators you follow and the truth about protein and fiber(10:31) Clean, lean protein, veggies and fruit, and eating at certain times of the day(15:27) Fasting, the difference between unprocessed and processed foods, and movement(23:40) Listen to your body, stress, sleep and supplements(31:15) Social connection and community are key for longevity(33:08) Sleep is the ultimate biohack for a healthy body(37:02) The quality of a supplement mattersKEY TAKEAWAYS:If your health plan feels overwhelming, it might do more harm than good. Simplify your wellness by focusing on what works for you and limiting the experts you follow to avoid confusion and decision fatigue.Our bodies are wired to respond to stress as a survival mechanism, but modern-day stressors—like emails and phone notifications—trigger the same physiological response as life-threatening situations. This prolonged fight-or-flight state shuts down essential functions like digestion, immune response, and detoxification, contributing to long-term health issues.Simple actions like deep breathing before meals, movement, quality nutrition, fresh air, and social connection can help regulate stress and improve overall well-being. Prioritizing sleep and establishing consistent routines further support mental and physical health.Supplements can be a powerful tool to add on, but they cannot take the place of other healthy lifestyle choices.QUOTES: (07:48) “No expert knows your body better than you do. We teach ourselves not to listen to our bodies, we outsource all of that to the rules, and we follow the rules and ignore the signs and communication coming from our bodies.” Jenn Trepeck(11:45) “The difference between a meal and a snack is how much we have at a time and how long till we might need to eat again.” Jenn Trepeck(21:33) “We've heard sitting is the new smoking. Right? The thing we're doing that we don't realize is slowly killing us because sitting all day is not human.” Jenn Trepeck(27:34) “The physiological response designed to save our lives now contributes to our demise.” Jenn Trepeck(42:54) “Anything we're doing for one part of the body supports everything in the body.” Jenn TrepeckRESOURCES:Become A Member of Salad with a Side of FriesJenn's Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramTop Five Tips for Digesting Nutrition NewsNutrition Nugget: 30-30-30The Ultimate BiohackSleep On It  60 Second Health Quiz

Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Sola Carb Bread and whether it truly lives up to the hype. With Gary (one of Jenn's client's) once again stepping in as our official taste tester, we take a closer look at the marketing claims, nutrition labels, and ingredient lists to see if this low-carb bread is worth adding to your pantry—or if it's just another overly processed option wrapped in a healthy halo. Could too much fiber in Sola Carb Bread lead to unexpected digestive surprises? Tune in to find out! Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday.  Have an idea for a nutrition nugget?  Submit it here: https://asaladwithasideoffries.com/index.php/contact/       RESOURCES:Become A Member of Salad with a Side of FriesJenn's Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries Instagram“Healthier” Food Swaps -  Worth it or Hard Pass

What if a simple molecule could revolutionize health and longevity?n this Salad with a Side of Fries episode, Jenn Trepeck welcomes Greg the Hydrogen Man, a molecular hydrogen therapy specialist, researcher, and the voice behind the popular YouTube channel Uprising 144k. Greg shares his journey of overcoming severe health challenges through molecular hydrogen and how this powerful antioxidant can optimize cellular health, reduce oxidative stress, and support overall well-being. From uncovering groundbreaking research in Japan to witnessing his father's recovery from arthritis, Greg dives deep into the science and potential of hydrogen therapy. He also sheds light on common misconceptions, warning about low-quality hydrogen products that may do more harm than good. 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: (05:13) Greg shares his healing journey using molecular hydrogen (14:10) How Japan has integrated hydrogen therapy into medical practice(18:55) Greg shares his father's story of recovery from arthritis(27:00) Greg talks about the continuing research of molecular hydrogen (34:57) How does hydrogen create these positive results in cellular health(42:52) Quality is keyKEY TAKEAWAYS: Greg shares his journey of overcoming severe health challenges by incorporating molecular hydrogen into his routine. He warns about misleading hydrogen products, particularly hydrogen tablets, which may contain harmful compounds and alter water's pH in undesirable ways.Despite promising results and increasing research, molecular hydrogen therapy remains relatively unknown in mainstream healthcare. Greg noted that Japan has integrated hydrogen therapy into medical practice, while in the U.S., financial interests and misinformation may be slowing its adoption. Hydrogen is significantly smaller than other antioxidants, allowing it to reach deep into the mitochondria and every part of the body where other antioxidants cannot. This makes it particularly effective in combating oxidative stress linked to inflammation and various diseases.QUOTES:(11:08) “It's important to use hydrogen properly because it needs to be safe, but you want it to be effective. So we want it to work.” Greg the Hydrogen Man(21:41) “We don't realize the value of our health until it's jeopardized. Right? And then we realize how little these other things matter.” Jenn Trepeck(36:27) “They put hydrogen there because they had already seen that it was having a positive effect on all these medical conditions.” Greg the Hydrogen Man(37:26) “Inflammation is essentially the source of all sickness, illness, disease. It is oxidative stress, like the rusting of our insides.” Jenn Trepeck(40:04) “Hydrogen is the most abundant element.” Jenn Trepeck(48:51) “When we can increase the nutrient density and the way nutrients reach the different body parts, there's so much possibility.” 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 InstagramBiostack Over BiohackBecome a Member to Receive 10% Discount off H2 TabsNutrition Nugget: AntioxidantsWhat's Your Biological AgeGUEST RESOURCES:Uprising144K Hydrogen Man - PodcastGreg Hman - InstagramHoly Hydrogen Machine - WebsiteMy Pure Water - Carbon Distiller - WebsiteGUEST BIOGRAPHY: Greg the Hydrogen Man is a molecular hydrogen therapy specialist, researcher, and host of the popular YouTube channel Uprising144K. Struggling to find answers and overcome extreme depression due to his compromised immune system, tumors, autoimmune issues, gut problems, arthritis, wheelchair-bound immobility, and a severe heart condition, he began his journey to heal himself and discover hydrogen along the way. Studying the complex compound for four years, he implemented it into his health regimen and reversed his health challenges. Greg discusses the endless health benefits of hydrogen, how it helps protect against EMF radiation, topical application for skin problems, tumors, hormone support, COVID-19 and marketing tricks to watch out for when shopping for generators.

Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about a grain once reserved exclusively for royalty—black rice, also known as forbidden rice. Packed with protein, fiber, and powerful antioxidants, this vibrant grain rivals blueberries' health benefits and boasts a lower glycemic index than brown rice. But what makes it so special? And how can you easily incorporate it into your meals to maximize its nutritional punch? Stay tuned to discover how black rice could be a game-changer for your diet! Have you ever tried black rice, and if so, what's your favorite way to enjoy it? Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday.  Have an idea for a nutrition nugget?  Submit it here: https://asaladwithasideoffries.com/index.php/contact/       RESOURCES:Become A Member of Salad with a Side of FriesJenn's Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramNutrition Nugget - Cool Your RiceNutrition Nugget: Non Alcoholic Fatty Liver Disease 

Do you suffer from age-related aches and pains that traditional stretching or medications won't relieve? Are you doing all the sports recovery things and still feel pain? It's possible that the cause isn't actually aging, but because your body is in a state of fight-or-flight. Tune into this episode and discover how simple posture adjustments and diaphragmatic breathing can transform your physical performance and well-being.In this episode of Salad with a Side of Fries, host Jenn Trepeck welcomes Dr. Amy Novotny, founder of the PABR® Institute. Together they explore a naturalistic approach to pain relief, stress reduction, and overall wellness. Dr. Novotny shares her groundbreaking work on how altering your breathing mechanics and ribcage positioning can shift the body from a fight-or-flight state to a state of rest and relaxation, helping to reduce muscle tension and improve physical performance. By addressing the autonomic nervous system this approach can relieve digestive issues, and decrease the impact of chronic stress, and this episode offers insightful strategies for relieving pain, improving sleep, and even overcoming trauma-related physiological responses—all without the need for traditional stretching or medications. 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: (05:27) Amy shares her professional journey(09:47) The three main components of the autonomic nervous system. Amy explains the results of a patient changing their breathing mechanics(15:15) Amy explains muscle contraction and why it's worse with age and gives an example of how to relax the breastbone(26:47) What should you notice about back muscle tension (29:11) Belly breathing versus diaphragmatic breathing and how chewing and swallowing impacts your TMJ jointKEY TAKEAWAYS: Dr. Amy Novotny discovered that altering her ribcage position and breathing mechanics allowed her to shift from a fight-or-flight state (sympathetic) to a state of rest-and-relaxation (parasympathetic), significantly reducing muscle tension and enhancing her physical performance without traditional stretching or rehabilitation techniques.Dr. Novotny's work highlights how chronic stress and muscle tension, especially in the abdominal region, can contribute to digestive issues. People can naturally relieve physical tension, improve digestion, and even overcome trauma-related physiological responses by addressing posture and breathing mechanics.Unlike voluntary muscle contractions (e.g., lifting an object), emotional stress triggers involuntary muscle contractions that can persist unnoticed. Over time, this accumulated tension can lead to chronic pain, which is often mistaken for age-related discomfort.QUOTES:         (06:11) “I realized if I changed my breathing mechanics, very different than breath work, but if I changed my mechanics of how I held my rib cage and how that affected my diaphragm, I could run eight miles in 55 minutes, get off the treadmill and not have to stretch.” Dr. Amy Novotny(20:45) “You must physically train your body to get in the correct position again.” Dr. Amy Novotny(28:51) “There are specific techniques that can help us hone that interoception.” Jenn Trepeck(33:52) “Diarrhea, constipation, all those types of things as we know, are also connected to trauma." Jenn Trepeck.(34:45) “I'm a big fan of playing with it. See what happens. Because what do we have to lose?” 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 InstagramReawaken Your Health Podcast - Guest: Jenn Trepeck                                 GUESTS RESOURCES:Dr. Amy Novotny - FacebookDr. Amy Novotny - LinkedInDr.  Amy Novotny - InstagramDr. Amy Novotny - TwitterPABR Institute - WebsiteDr. Amy Novotny - YouTubeGUEST BIOGRAPHY:Dr. Amy Novotny founded the PABR® Institute with the mission to provide pain, stress and anxiety relief to those who seek a naturalistic form of treatment when other treatment methods have fallen short. Her unique approach comes from her experience treating in various settings and with a wide range of patient populations over the past 16 years. Her background in orthopedics, sports, geriatrics, balance disorders, nerve injuries, and most recently, chronic pain; and influences from coursework at the Postural Restoration Institute gave her the foundation to develop this treatment method to address a wide variety of painful and restrictive conditions. Her methods have helped countless people reduce and eliminate pain, stress, anxiety, orthopedic surgeries, sleep issues and the need for medications. She co-authored two Amazon #1 Best-Selling books, Don't Quit: Stories of Persistence, Courage and Faith and Success Habits of Super Achievers, sharing her journey on developing the PABR® Method. She co-authored Wall Street Journal Best Seller, From WTF to OMG, With a Little LOL: Unpacking Entrepreneurs' Hidden Lessons.  Her ability to speak French and Spanish has allowed her to communicate with and help various clients worldwide, including France, Mexico, Central America and South America. She has a variety of interests including running 40+ marathons, running 10 ultra marathons (including two 100 milers), completing an Ironman triathlon, photographing wildlife and landscapes all over the world that has led to several of her images being chosen as Photos of the Day, most notably National Geographic Your Shot World Top Photo of the Day. Visit her photography portfolio at www.amysimpressions.com!

Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about red light therapy. Ever wondered what all the hype around red light therapy is about? Is it as magical as some claim? From facials to full-body treatments, red light therapy has been making waves—but what's the science behind it? Could it help with skin rejuvenation, hair growth, or mood regulation? And how often do you need to use it to see results? Tune in as Jenn breaks down what red light therapy can do, how it works, and the benefits it may bring! Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday.  Have an idea for a nutrition nugget?  Submit it here: https://asaladwithasideoffries.com/index.php/contact/       RESOURCES:Become A Member of Salad with a Side of FriesJenn's Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries Instagram

It seems like almost everyone is taking GLP-1 medications these days to lose weight. Now a couple years after they've been used for this purpose, what do we know? How do we interpret all the headlines about them? Despite how the news makes it sound and what your doctor may have told you, you have options! Tune in to understand more about GLP-1 medications, what Jenn does as a health coach for her clients who are taking them, and how you can naturally support your own GLP-1, empowering you with knowledge and control over your health.Welcome to Salad with a Side of Fries! In today's episode, Jenn dives into the impact of GLP-1 medications on metabolic health. She begins by explaining what GLP-1 is and addresses some of the controversy surrounding celebrities who don't admit to using it for their weight loss. Jenn also uncovers how the secondary benefits of GLP-1 often mislead the public and explores its short term side effects and potential long lasting impacts. She discusses the concept of fat cells having memory, what people can do to support true metabolic health while taking these meds, and shares practical tips for naturally supporting your body's own GLP-1 for long term metabolic health. The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let's dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: (00:00) Jenn talks about GLP-1 meds, metabolic health and weight loss(05:07) Defining GLP-1 and how it works in the body(12:05) How the public is misled by the secondary benefits of taking the medication and discussion of side effects(21:08) Being cautious and a discussion of the gut brain connection and malnutrition(26:50) Fat cells have memory, BMI as a metric, and an example of how the Healthy Vibe Tribe brought down blood sugar 70 points for a client(35:10) How to naturally support your GLP-1 and metabolic health(43:53) What about insulinKEY TAKEAWAYS: GLP-1 medications are more openly discussed with more people openly admitting they're taking them. This shift contrasts with the early days when celebrities falsely claimed weight loss was solely due to light exercise, misleading the public and creating unrealistic expectations for weight loss.Jenn criticizes the Super Bowl ad from Hers, which she believes "weaponized diet culture" to promote its version of a GLP-1 medication. She expresses frustration with how marketing continues to exploit societal insecurities around weight, comparing it to the more positive and empowering approaches taken by brands like Dove.While GLP-1 medications can be life-transforming in the short term—reducing weight and alleviating joint pain—there are concerns about their long-term impact. Issues like bone density loss, muscle deterioration, and potential joint problems down the line should be considered. This highlights the importance of being proactive and responsible for your long-term healthWhile taking the medications may seem like the “easy button,” there are other considerations to ensure true health, like the nutrition you provide your body when you do eat and the role supplementation can play. There are nutrition and supplementation choices that can support the body's own GLP-1 production.QUOTES: (04:55) “GLP stands for Glucagon Like Peptide. Glucagon Like Peptide 1 comes from the large bowel, or the colon. It stimulates insulin secretion, suppresses glucagon, supporting blood sugar regulation.” Jenn Trepeck(17:21) “Protein and fiber at every meal makes removing fat, no big deal.” Jenn Trepeck(34:54) “Sometimes while we think this is the easy button, it requires an even more significant commitment to protein, fiber, quality fat, strength training, and a multivitamin to get your micronutrients.” Jenn Trepeck.(40:23) “When we start to understand low glycemic impact nutrition, we're focusing on nutrient dense foods and less processed foods.” Jenn Trepeck(42:35) “ Exercise, sleep, water, food. Those are your responsibilities. ” Jenn TrepeckRESOURCES:Jenn's GLP-1 Support SupplementsBecome A Member of Salad with a Side of FriesJenn's Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramNutrition Nugget: Ozempic Your Fat Cells Have Memory, A New Study Finds (feat. Ferdinand von Meyenn) BMI Is BSNutrition Nugget: ButterThe Ultimate BiohackTop 5 Tips for Digesting Nutrition News

Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about the microwave mindset—our collective obsession with speed, convenience, and instant gratification. But what if our need for quick fixes is actually working against us, especially regarding our health, habits, and personal growth? Could slowing down be the real key to lasting success? Before you hit fast forward, take a moment to consider: where in your life are you opting for the shortcut, and is it really serving you in the long run? Tune in to find out more! Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday.  Have an idea for a nutrition nugget?  Submit it here: https://asaladwithasideoffries.com/index.php/contact/       RESOURCES:Become A Member of Salad with a Side of FriesJenn's Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries Instagram

Do you struggle to lose weight and keep it off? It turns out, fat cells actually have a memory that can keep weight off after rapid weight loss!In this episode of Salad with a Side of Fries, Jenn Trepeck sits down with Professor Dr. Ferdinand von Meyenn, assistant professor at the Institute of Food, Nutrition, and Health at ETH Zurich, to explore his study with the intriguing finding that fat cells encode a memory which influences the ability to maintain weight loss and therefore impacts metabolic health. They delve into his groundbreaking research on bariatric patients and mice, uncovering how fat cells retain memory and can continue to impact the body long after weight loss. Dr. von Meyenn breaks down the role of epigenetics, why GLP-1 medications don't provide long-term effects, and the importance of proper nutrition and lifestyle when losing weight and keeping it off. They also discuss the hip-to-waist ratio versus BMI and why prevention is the most powerful tool for long-term well-being. 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: (05:27) Ferdinand's research on fat cell memory and metabolic health(09:21) Research findings on bariatric patients and experiments on mice(17:28) Ferdinand defines epigenetics and GLP's don't give long-lasting effects(26:06) Losing weight too quickly and the set point concept(35:00) Weight loss is good, but proper nutrition is critical and discussion of adiponectin(38:27) Excess energy and body fat, the hip to waist ratio, and being overweight, and the long-term consequencesKEY TAKEAWAYS: Even after significant weight loss, an individuals' fat cells retain molecular changes (altered RNA and epigenetic markers) associated with their previous obese state. These long-lasting molecular markers in the fat cells predispose the body to regain weight as it responds more readily to an obesogenic environment.Weight loss significantly improves health, whether in humans or mice. However, fat cells have a form of memory, meaning that even after weight loss, some molecular changes persist. While these changes do not necessarily drive disease, they highlight the importance of sustained weight management strategies.Rapid weight loss, especially with methods like GLP-1 medications, can lead to muscle loss, negatively impacting metabolism and overall health. Since muscles play a key role in energy expenditure and physical stability (especially with aging), preserving muscle mass during weight loss is crucial for long-term success and well-being.QUOTES:         (06:59) “Many times people get bariatric surgery, and despite that being a very significant intervention that restricts how much food you take in, people lose weight for a while, and yet some recover some of that body weight.” Ferdinand von Meyenn(13:46) “The cell predisposes these people to regain weight because their cells are signaling for the obesogenic environment that they became used to.” Jenn Trepeck(24:53) “I think this is connected to the set point idea that people have heard of how we go about ‘losing the weight'. That might play into this too.” Jenn Trepeck.(26:08) “If weight loss is too quick, it is also loss of protein mass, basically of muscle mass and that is really problematic.” Ferdinand von Meyenn(32:43) “If we build lean muscle mass over time, removing fat over time, giving the body time to adapt to this metabolically healthier environment, there's the possibility of easier maintenance.” Jenn TrepeckRESOURCES:Become A Member of Salad with a Side of FriesJenn's Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramNutrition Nugget: Minnesota Starvation ExperimentGUEST RESOURCESLaboratory of Nutrition and Metabolic Epigenetics - WebsitevonMeyenn BlueSky - Social MediavonMeyenn Lab BlueSky - Social MediaMeyenn lab -  XFerdinand - XFerdinand von Meyenn - LinkedInGUEST BIOGRAPHY: Ferdinand von Meyenn has been Assistant Professor of the Institute of Food Nutrition and Health at the ETH Zurich since January 2019.Ferdinand studied Biochemistry at the TU Müchnen, Germany, before moving to ETH Zürich for his PhD to study metabolism and type-2 diabetes. After graduating, he joined Prof Wolf Reik at the Babraham Institute in Cambridge, UK, investigating epigenetic mechanisms during development and ageing. In 2017 he joined King's College London as a Group leader and Research Fellow. Then, in 2019, he moved to ETH Zurich, where he was appointed Assistant Professor of Nutrition and Metabolic Epigenetics. His research focuses on the relationship between nutrition, metabolism and the epigenome, aiming to contribute to developing novel strategies to combat obesity and metabolic disease.

Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about something you probably don't have in your fridge—camel milk! You might be wondering, why camel milk? Well, it turns out this ancient superfood has some surprising health benefits that could shake up the way you think about dairy. From gut health to blood sugar balance, this unique milk is making waves in the wellness world. Could this be the next big dairy alternative? Tune in to find out! Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday.  Have an idea for a nutrition nugget?  Submit it here: https://asaladwithasideoffries.com/index.php/contact/       RESOURCES:Become A Member of Salad with a Side of FriesJenn's Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries Instagram

Is your relationship with food or your body complicated? Do you struggle with body confidence and self-love? You might be surprised about how many aspects of life are impacted by your body image. Wondering if you can truly love your body? Spoiler alert: you can! In this Salad with a Side of Fries episode, Marla Mervis-Hartmann, a dynamic speaker, bestselling author, and coach specializing in body confidence, self-love, and intuitive eating joins the show. Together, Marla and Jenn dive deep into healing a challenged relationship with your body, breaking free from diet culture and disordered eating, and embracing true self-acceptance. Marla shares powerful insights on shifting away from food restriction and guilt, learning to trust your body, and fostering a sustainable, positive mindset around food and body image. The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let's dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: [3:40] Marla reveals how she began her focus on healing her body image[10:07] How negative body image can show up in our lives[19:20] Listening to your body and befriending yourself[25:52] Choosing the road of self-compassion and acceptance[30:48] Reframing your perception of your body image KEY TAKEAWAYS: People believe reaching a certain weight or body shape will bring them happiness and confidence, but true healing comes from addressing deeper emotional and psychological factors, not just physical appearance. How we feel about our bodies can impact our relationships, work, self-worth, and ability to be present. It can lead to comparison, avoidance of opportunities, and even withholding joy from ourselves.Recognizing and challenging diet culture, societal pressures, and past traumas is crucial for improving body image. Developing self-compassion, addressing underlying emotional wounds, and reframing our relationship with food and our bodies are key steps to healing.Finding a balanced, self-compassionate approach to body acceptance and eating is essential. Instead of rigid dieting allow for self-acceptance, mindful choices, and kindness toward oneself—much like a best friend offering support.QUOTES:         [6:10] “I needed deep help with this. So that's what took me on this journey of recovery, of healing my relationship with my body and my food.” Marla Mervis-Hartmann[9:44] “We can be so mean to ourselves, the things that we say in our head compared to what we would never say out loud to someone else, but we say them to ourselves.” Jenn Trepeck[25:09] “If you're hearing this right now, that moment when something shows up and maybe it's not even around your food and your body, perhaps it's about something completely different, that you just have this seed of wisdom that says, ‘Let's be kind to me here'.” Marla Mervis-Hartmann[29:21] “I would try to walk beside someone in a window to see our reflection, because I was like ‘She's thin, am I as thin as her?', and then I would compare myself.” Marla Mervis-Hartmann[32:48] “And now, what can I do for myself? Even if we ask it instead of what we would say to a friend, and now ‘what can I do for you?' say, ‘what can I do for me?' I love that question.” Jenn Trepeck[36:26] “We're having this conversation and we say ‘their body is okay for them, but their body would not be OK for me'. That disconnect, then, ask the following question: ‘Why is it okay for them and not for you? What's the other thing they have that makes it alright that I don't have that makes it not OK?'” 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: Love Your Body Love Yourself - BookBreaking the Cycle - Free GiftLove Your Body Love Yourself - WebsiteTEDx Talk: The Secret Ingredient to Feeling Good in Your BodyBe-Friend Yourself - BookMarla Mervis-Hartmann- InstagramLove Your Body Love Yourself - FacebookMarla Mervis-Hartmann - YouTubeGUEST BIOGRAPHY: Marla Mervis-Hartmann is a dynamic speaker, bestselling author, and coach specializing in body confidence, food freedom, and self-love. As the creator of Love Your Body, Love Yourself and the bestselling book Be-Friend Yourself, Marla empowers individuals to transform their relationships with food and their bodies through self-compassion and spiritual practices. Featured on TEDx Salinas and in major media outlets like ABC, NBC, and FOX, she integrates expertise in Reiki, integrative somatic trauma therapy, and women's wellness to help people move from despair to hope and thrive. Marla resides in Maui with her family, continuing her mission to inspire others to embrace self-acceptance and vibrant living.

Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about the power of a “Done List.” Have you ever considered what you've already accomplished instead of focusing only on what's left to do? Tune in to explore how this simple shift in perspective can change your approach to health, nutrition, and daily life. Imagine how much more empowered you'll feel when you start celebrating your progress instead of stressing about what's ahead. Tune in to find out! Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday.  Have an idea for a nutrition nugget?  Submit it here: https://asaladwithasideoffries.com/index.php/contact/       RESOURCES:Become A Member of Salad with a Side of FriesJenn's Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramThere's Not Enough Time in the DayWill Power Won't PowerMeditations for Mortals - Book

How much mental space does food take up in your life? Do you feel trapped by food rules, guilt, or the pressure to eat a certain way? Let's put on our curiosity hats to explore our relationship with food.In this Salad with a Side of Fries episode, Jenn Trepeck discusses our important relationship with food.  From food triggers and guilt-free eating to breaking free from restrictive diets or mindsets, Jenn explores how our thoughts about food impact our daily lives. Plus, she highlights why seeking support can be a game-changer in creating a healthier, more balanced mindset around eating and relationship with food. Tune in next week for the second part of this discussion diving into body image with a special guest! The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let's dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: [1:51] Exploring our relationship with food, body shape and being food aware [11:29] Food triggers, guilt-free eating, and the time spent thinking about food[16:28] Food restrictions, One Meal a Day (OMAD), fear food and a discussion on eating disorders[26:22] Judging ourselves for food choices and how we can redirect these feelings[27:40] What a balanced relationship with food looks like[33:20] Exercise, activity choices and wearablesKEY TAKEAWAYS: Many people recall becoming aware of their body size and food choices at a young age, often influenced by family, social environments, and cultural messaging. Restrictive eating patterns are deeply ingrained behaviors influenced by diet culture. These habits contribute to an unhealthy relationship with food, highlighting the importance of re-evaluating these mindsets for overall well-being.Food choices may be driven by fear, competition, or guilt. Instead of restricting, skipping meals, or yo-yo dieting, a balanced approach involves recognizing hunger and satiety, eating various nourishing foods, and honoring your body's needs without anxiety. A balanced lifestyle allows for flexibility—being able to eat at any restaurant without stress, working out without obsessing over steps or missing a day, and removing labels like "good" or "bad" from food choices. The key is self-awareness and making mindful choices rather than engaging in self-sabotage or comparison.QUOTES:         [9:44] “The first time I felt I had to watch what I ate was between high school and college. - Jenn Trepeck[14:11] “If we are choosing not to have social plans because we don't want to eat out, or we don't want to eat around other people, we are isolating. We want to look at our relationship to that. - Jenn Trepeck[15:40] “What we learn through the Healthy Vibe Tribe and what I learned that completely changed my life is that it's not actually about the calories. It's about what calories are made of.” -Jenn Trepeck.[2.0:06] “Are we eating to avoid something?” Jenn Trepeck[27:05] “What does a more balanced relationship, a healthier relationship with food, look like? It means eating in a way that nourishes your body and your mind. Guilt and anxiety are not present. It means recognizing hunger and satiety and fullness.” 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 InstagramCr-Cr-Cr-CravingsDry Beyond January - Part OneDry Beyond January - Part Two

Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Mid-Day Squares, the functional chocolate snack that claims to satisfy your sweet cravings while offering a healthier alternative to traditional chocolate bars. Are they as good as their marketing suggests? What's inside these snacks, and do they live up to the hype? Tune in to find out! Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday.  Have an idea for a nutrition nugget?  Submit it here: https://asaladwithasideoffries.com/index.php/contact/       RESOURCES:Become A Member of Salad with a Side of FriesJenn's Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramReal People, Real Results: Paul and CaylaReading Labels: What Are We REALLY Looking for?Reading Labels Part 2: Learning In Action

Feel like “healthy foods” have little flavor? Have you ever considered the energy your food carries and how it impacts your overall well-being? These are both a function of the quality of the ingredients and even the way you prepare your meals. Whether you consider yourself a home chef or someone who's better off leaving the kitchen to others, this episode is for youIn this episode of Salad with a Side of Fries, Jenn Trepeck sits down with Chef Whitney Aronoff, founder of High Vibration Foods, to explore how the food we choose influences our physical health and our emotional and spiritual balance. From selecting fresh, in-season ingredients to understanding the power of ancestral diets, Chef Aronoff shares her journey of holistic healing through understanding food. This conversation dives deep into the concept of high-vibration food—what it is, why it matters, and how you can incorporate it into your daily life. Jenn and Whitney discuss everything from food industry pitfalls and shopping for healthy ingredients to the benefits of soaking grains and investing in quality kitchen tools. Plus, Chef Aronoff reveals how simple changes in food preparation can enhance digestion and nutrient absorption. 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: [5:24] Whitney Aronoff shares how she discovered holistic healing[9:48] Laying the foundation for high-vibration food[15:07] Understanding the food industry[23:07] How to shop for quality food[29:50] Discussion of sprouting grains and buying food out of season[31:38] Seasonal foods and investing in quality kitchen equipment[38:14] Spices and herbs and how they affect traditional food preparation[39:10] Organic vs. non-organic: it's not just about how it's grown.KEY TAKEAWAYS: Food is sustenance and energy influencing our physical, emotional, and spiritual well-being. Eating high-vibration, fresh, and in-season foods can enhance overall health and balance.Modern food processing and eating habits can contribute to health issues. Studying ancestral diets and eating warm, whole foods can heal digestive problems and improve overall well-being.Soaking grains, nuts, and certain foods before consumption can improve digestion, reduce allergens, and enhance nutrient absorption. This simple preparation step can make foods easier on the body and maximize their health benefits.Investing in high-quality kitchen equipment and fresh, organic ingredients enhances the cooking experience and improves food quality, taste, and overall health.QUOTES:         “When you eat more fresh and seasonal food, you feel lighter, you feel fresher, you need less of it because it's transferring more energy to you.” Whitney Aronoff[6:48] “I wanted to learn how my ancestors ate traditionally. Because that fueled them and allowed them to live long, healthy lives and for their offspring to prosper.” Whitney Aronoff[12:54] “Eating is a transfer of energy. What we consume impacts our physical, mental, emotional, spiritual health, like every aspect of health.” - Jenn Trepeck[32:52] “You can Google, I live [here], what fruits and vegetables are in season right now.” - Jenn Trepeck[ 34:56] ”Blanching and roasting are my go-to's when I feel like I'm making food versus cooking because cooking is a ton of pots and pans and a ton of ingredients.” - Jenn Trepeck[37:57] “I think spices are one of those ingredients similar to oil where people don't understand that it should be one ingredient; you expect it to be one ingredient, so we don't read the label.” Jenn Trepeck[43:01] “The quality of the ingredients creates the quality of the food experience in eating it and tasting it; the quality of our energy and our 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 InstagramFats, Plants and UsSheMD WebsiteSheMD on SpotifySheMD on YouTubeGUEST RESOURCES: Whitney Aronoff - InstagramStarseed Kitchen - WebsiteHigh Vibration Living - PodcastHigh Vibration FoodsGUEST BIOGRAPHY: Chef Whitney is a personal chef who crafts custom meal plans for clients, guiding them toward their best lives and is the founder of High Vibration Foods. Whitney healed herself of an auto-immune disease and chronic digestive issues with food by attending culinary school at The Natural Gourmet Institute in New York City. By studying Eastern and Western healing philosophies with food, she uncovered the root causes of her suffering. Her blog, Starseed Kitchen, shares seasonal high-vibration recipes and her line of organic spice blends, High Vibration Foods, which she launched in 2020 and is now available at Erewhon Market. Whitney firmly believes that the healthiest meal one can eat is the one prepared at home. Chef Whitney's goal is to share her culinary knowledge to empower people to cook nourishing meals in their kitchens.

Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about walnuts! You might be surprised by just how much these little nuts offer—beyond being a tasty snack. From brain-boosting nutrients to heart health benefits, walnuts pack a serious nutritional punch. But did you know they might also affect appetite regulation, gut health, and cancer prevention? What makes walnuts unique compared to other nuts, and how can they support overall wellness? Tune in to find out! Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday.  Have an idea for a nutrition nugget?  Submit it here: https://asaladwithasideoffries.com/index.php/contact/       RESOURCES:Become A Member of Salad with a Side of FriesJenn's Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramNutrition Nugget: AntioxidantsNutrition Nugget: Omega 6s

Have you ever wondered how much your body is telling you—and what you might be missing? Could looking at one more metric from your wearable device, like  heart rate variability (HRV), unlock the secrets to better sleep, reduced stress, and improved overall health? In this episode of Salad with a Side of Fries, Jenn Trepeck welcomes Dr. Torkil Færø, a GP, emergency physician, author of The Pulse Cure, and advocate for the transformative power of wearables in health optimization. Torkil shares his journey of exploring devices like Whoop and Garmin to uncover hidden stressors, track heart rate variability (HRV), and make meaningful lifestyle changes that dramatically improve health. From understanding the connection between HRV and chronic stress to identifying surprising factors like late-night meals and alcohol that impact sleep and recovery, this conversation dives deep into how wearables can enhance our understanding of the body. Dr. Færø also discusses HRV's role in improving PMS symptoms, offers actionable advice for boosting HRV, and explains why personalized data is key to unlocking better health. The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let's dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: [6:04] Dr. Færø explains why he began to focus on wearables[11:26] Humans can't sense our inner stress levels[14:55] Heart rate numbers are individual, and the connection between low heart rate and disease[23:34] Unexpected sources of stress and the sleep connection[29:21] How heart rate variability can improve PMS symptoms[32:45] Dr. Faero gives advice to see improvement in heart rate variabilityKEY TAKEAWAYS: HRV is a powerful tool for tracking stress and overall health. By using wearables to monitor HRV, individuals can learn how lifestyle choices—like diet, alcohol intake, and exercise—affect their bodies. A higher HRV typically reflects a restful, adaptive state, while a lower HRV may indicate chronic stress or other concerns. Notably, the focus is on individual patterns and baselines rather than comparing numbers with others, ensuring a personalized approach to health tracking.Wearables can uncover hidden stressors, like inflammatory foods or alcohol, that traditional medical training can overlook. By making informed changes, such as reducing alcohol intake, eating earlier dinners, and incorporating stress management techniques like breathwork or cold plunges. These tools serve as a modern extension of human senses, allowing users to “listen” to their bodies in ways evolution never equipped us for.Eating late or consuming alcohol can lower heart rate variability (HRV), resulting in less restorative sleep, even if total sleep hours are unchanged. To improve sleep quality, it's essential to wind down 1–2 hours before bedtime through calming activities like meditation, dimming lights, and avoiding late-night meals or alcohol. Additionally, keeping the bedroom cool (around 67–68°F) enhances sleep quality, as seen through wearable HRV data.Wearables provide insight into stress and health management. Devices like Whoop and Garmin track HRV, offering data on recovery, stress levels, and readiness for physical or mental exertion. This information can help prevent burnout by signaling when stress levels are unsustainable and encouraging proactive adjustments like yoga, better sleep habits, or dietary changes. For women, these wearables have even been used to manage PMS symptoms by identifying stress patterns and adjusting activities accordingly.QUOTES:         [7:02] “I understood that there was a metric called heart rate variability that could show and track these improvements. So if I did something good for my health, that will be revealed in the heart rate.” Dr. Færø[10:36] “Heart rate variability essentially shows the time between heartbeats. We want that number to be higher, right? When that number is higher, there's greater variability between those heartbeats, it's a sign of the body being in a restful state where it can adapt to whatever is coming at us.” Jenn Trepeck[12:28] “I think the piece that's really important for all of us is to recognize is the body can be in a stress response, even when we don't intellectually register stress.” - Jenn Trepeck[24:35] “Heart rate variability and sleep are intimately connected.” - Jenn Trepeck[35:20] “Breathe slowly; nobody will notice if you're in a meeting, or if you're on a phone call. Slow down your breath, and close your eyes so that throughout the day, you calm your nervous system down.” Dr. Færø[37:06] “It's only when you get sick, that's when your health depends on your wallet.” Dr. Færø"It's like you have a speedometer for your physiology." - Torkil FærøRESOURCES: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 InstagramSheMD WebsiteSheMD on SpotifySheMD on YouTubeGUEST RESOURCES:The Pulse Cure - WebsiteTorkil Faero - InstagramTorkil Faero - FacebookTorkil Faero - LinkedInGUEST BIOGRAPHY: Dr. Torkil Færø is a GP, emergency physician, documentary filmmaker, author, and photographer. Over a 26-year career as a freelance doctor, he has worked all over Norway, had a hundred thousand consultations and thus gained a unique picture of the diseases that plague us. He learned that the cause is most often found in the stresses our lifestyles place on our bodies. When his father died at 73, he realized that he had to change his lifestyle. Being 40 pounds overweight, under-trained, over-stressed, under-slept and drinking alcohol daily, he learned that this lifestyle could deprive him of decades. He found a way to track and regulate his nervous system and physiology using wearables. Færø is an award-winning photographer and author of The Camera Cure and has made TV films about his pilgrimages to Nidaros and Santiago de Compostela. An inveterate traveler, he has visited over 80 countries and speaks eight languages. He lives in Norway.

Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Optimum Nutrition Amino Energy, a pre-workout drink that promises energy, muscle recovery, and electrolyte replenishment. But how does it stack up? Are the ingredients truly beneficial, or is it all just clever marketing? Jenn breaks it down, exploring what's in the blend, what's missing, and whether this drink lives up to the hype. Could your favorite pre-workout drink be falling short, too? Tune in to find out! Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday.  Have an idea for a nutrition nugget?  Submit it here: https://asaladwithasideoffries.com/index.php/contact/       RESOURCES:Become A Member of Salad with a Side of FriesJenn's Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries Instagram

Do you or someone you know suffer from eczema? Then you'll know that steroid prescriptions are what most doctors prescribe as treatment. But what if there is a holistic approach that focuses on nutrition, gut health, and environmental factors, that can help tackle the root cause? Listen in for practical ways to get started healing from the inside out, and the outside in.In today's episode of Salad With a Side of Fries, Jenn Trepeck welcomes  Andra McHugh, host of The Eczema Kids Podcast, to share her personal journey with her children's eczema struggles and how she turned them into a mission to help others. They discuss holistic approaches to managing eczema, from food choices and digestive health to creating a non-toxic home environment. Andra emphasizes the importance of commitment and community support in healing, offering practical steps for long-term success. Don't miss Andra's exclusive offer for Salad with a Side of Fries Members of $400 off her five-piece eczema elimination method for the Salad with a Side of Fries community. And Andra's FREE product guide is linked below.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: [4:44] Andra's story of how her children suffered from eczema[7:58] The difference between skin irritation and eczema and getting to the root cause[11:21] A discussion on skin care to manage the discomfort of symptoms and addressing the root cause along with the support of community[18:10] Step one is commitment, no matter what, for 90 days[20:28] Andra suggests spices and other food choices and food groups and eating for ultimate digestion[25:32] Eating seasonal foods foods and crops[27:38] Tips for making your home non-toxic [34:08] Treating eczema holistically one step at a timeKEY TAKEAWAYS: Severe eczema in children can be challenging to manage with conventional treatments, such as steroid prescriptions. A holistic approach focuses on healing from the root cause rather than simply managing symptoms. This includes addressing underlying issues such as gut health, diet, and environmental factors while making small, consistent changes for long-term healing.Food combinations and digestion-focused diets are essential for gut health, eczema, and other skin conditions. For example, grains can be soaked in lemon water and cooked in an Instapot to reduce lectins and promote digestion. Focusing on digestion can help with conditions like eczema, as the digestive system plays a key role in nutrient absorption and symptom management.Creating a non-toxic home environment is vital for holistic eczema healing. This includes using natural cleaners (e.g., tea tree oil and vinegar), reducing EMF exposure, and addressing potential mold and water quality issues. Switching from plastic to glass or stainless steel in the kitchen, eliminating toxic chemicals from household items, and focusing on non-toxic materials for clothing can significantly improve eczema symptoms.QUOTES:         [8:53] “Eczema is an autoimmune, right? It's an inflammatory condition, essentially. It stems from the gut. As we often say, our skin is our intestines turned inside out, right?” - Jenn Trepeck [10:10] “Everything that's touching your skin needs to be digestible because your skin is your largest organ.” - Andra McHugh[13:33] “If you're not sleeping through the night, everything becomes infinitely harder” - Jenn Trepeck[15:46] “There's that ownership and autonomy that I think can be empowering versus overwhelming.” - Jenn Trepeck[24:53] ”We  want to be particular about the ingredients in the foods that we're buying, even though they're saying it's gluten-free or grain-free.” - Jenn Trepeck[27:54] “Unfortunately, this is how our homes are built, including all the smart appliances. alarm systems and everything is hooked up to Wi-Fi. It's such an inflammatory environment.” - Andra McHugh.[33:19] “ I love your language: putting it in escrow. It all adds up, and it's worth it. Any step you can take is worth it.” 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 InstagramGUESTS MENTIONED GETTING THEIR RESOURCESEczema Kids - WebsiteEczema Kids - PodcastEczema Kids - ShopEczema Kids - Elimination MethodEczema Kids - InstagramEczema-Safe Product Guide FreebieGUEST BIOGRAPHY: Meet Andra McHugh: a veggie-loving, matcha-sipping mom of four who turned her family's eczema struggles into a mission to help other parents reclaim their children's health. After months of sleepless nights and endless frustration with conventional medicine, Andra took matters into her own hands. She discovered natural, practical solutions that healed her kids' painful, itchy skin and gave them back their childhoods.Now, as the host of the Eczema Kids Podcast, Andra shares her proven strategies with families everywhere—covering diet, natural remedies, and practical hacks for busy parents. Her mission? To empower you with simple, actionable steps to heal your child's eczema and create a healthier, happier home.

Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Chick-fil-A—yes, the fast food giant that's become a favorite option for many. But did you know that some of their menu items might actually surprise you when it comes to nutrition? Ever wondered how you can make healthier choices without sacrificing flavor and still feel satisfied? We're diving into some of the more healthful options and revealing what you might not expect about items on the menu. So, are you ready to challenge your go-to order and discover some unexpected gems? Tune in to find out! Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday.  Have an idea for a nutrition nugget?  Submit it here: https://asaladwithasideoffries.com/index.php/contact/       RESOURCES:Become A Member of Salad with a Side of FriesJenn's Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries Instagram

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

Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about the surprisingly sweet health benefits of dates. Have you ever wondered how something so sweet could be good for you? While dates may pack quite a punch in carbs—75 grams of carbs in just four dates—they're also full of fiber, antioxidants, and essential minerals. Join Jenn as she breaks down why you might want to incorporate these dates into your diet, how to use them in recipes, and why portion size matters when enjoying their health benefits. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday.  Have an idea for a nutrition nugget?  Submit it here: https://asaladwithasideoffries.com/index.php/contact/       RESOURCES: Become A Member of Salad with a Side of FriesJenn's Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramNew Year - Healthier YouNutrition Nugget: Antioxidants

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

Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about creatine. What is it, and why do we need it? Together, we will look at its benefits for muscle growth, energy production, and overall performance, as well as its impact on brain function and health for individuals of any age but especially those over 40. We will uncover its role in power activities and muscle recovery and how proper dosage and supplementation can help combat issues like sarcopenia and cognitive decline. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday.  Have an idea for a nutrition nugget?  Submit it here: https://asaladwithasideoffries.com/index.php/contact/       RESOURCES:Learn more about Healthy Vibe Tribe HEREReady to jump into the Healthy Vibe Tribe? Start here: Become A Member of Salad with a Side of FriesJenn's Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries Instagram

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

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

Are you ready to take your health into your own hands in the new year? Are you ready to make nutrition and wellness a part of your everyday routine so that you can achieve your health goals and feel your best all year long without it taking over life? You've come to the right place!Welcome to Salad with a Side of Fries, the podcast where balance meets results and wellness seamlessly fits into real life. In this episode, Jenn kicks off the new year by answering listener questions, debunking common nutrition myths and offering her top tips for making health and wellness a part of your everyday routine. She discusses essential supplements, the pros and cons of health-tracking apps, and why eating fresh, whole foods is key to feeling your best. Jenn also shares her approach to tackling some of the most common challenges people face when starting their wellness journey, including maintaining consistency, avoiding misinformation, and figuring out how to stay on track when life gets busy. This episode is a great place to start 2025 off strong (and stay that way). The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let's dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.IN THIS EPISODE: [4:27] Common nutrition myths to debunk[6:31] Five things to consider to flush out fad diets or misinformation[8:57] What is the difference between weight loss and fat loss[10:40] Is late-night eating harmful to your metabolism[14:49] How to start the year off right with supplements and are electrolyte drinks worth it[19:37] Can health-tracking apps support or hinder health[25:55] How can you maintain a consistent routine of physical activity all year, not just in January[29:49] Suggestions for enjoying sweet treats[31:57] Top nutritional foods to add to your diet. Hint: Fresh is best![34:52] How many carbs can you have daily to lose weight[38:08] How much protein does one need, and from what sources[43:00] Jenn advises anyone working toward setting new goals: consistency is  king[46:56] Consider joining the Healthy Vibe Tribe; it's not too lateKEY TAKEAWAYS: Debunking Nutrition Myths for 2025: Some outdated guidelines, like the food pyramid/MyPlate and meal plans requiring fruit and grain at breakfast, are still in use but should be reconsidered. Additionally, elimination diets and medication-assisted weight loss are gaining media attention, but these are not permanent solutions. Focusing on health, not just weight or the number on the scale, is encouraged for 2025, recognizing that holistic well-being involves more than body metrics.How to Identify Reliable Nutrition Advice: To differentiate reliable nutrition advice from fad diets, consider the source and who benefits from the information. Look for scientifically sound studies, be aware of personal biases, use common sense, and avoid jumping to conclusions based on correlation versus causation. Additionally, avoid getting distracted by clickbait or trendy health advice and focus on understanding your body's needs.Consistency is Key: To maintain a daily exercise routine beyond January, it's essential to plan for your most challenging days, not the ideal ones. Choose realistic goals that are small and measurable, ensuring they can be completed every day, even on busy days. Focus on the process rather than just the outcome (e.g., moving your body for 10 minutes daily instead of solely focusing on weight loss).Mental and Physical Health Are Interconnected: Mental wellness and physical health are deeply connected, with the vagus nerve linking the gut and brain. Starting with physical activities and feeding your body nutritious foods, makes it easier to focus on mental health, creating a positive cycle where each aspect supports the other.QUOTES: [6:00] “I'd like to encourage everybody for 2025 to make the objective health, rather than the number on the scale. And realize that what we do for one area also impacts other areas of our health,  so we don't have to take on the world in January to improve our health.” Jenn Trepeck[16:27] “Quality matters when it comes to supplementation. Formulas that use better ingredients, the more bioavailable ingredients, that are formulated with nutrients that help the body use the proper ingredients are all at play here. So that piece of it is called bioactivity, the body's ability to use it. Bioavailability is the body's ability to absorb it. So we need both things present when we take supplements.” Jenn Trepeck[26:13] "Plan for your most challenging day, not your ideal day."Jenn Trepeck [35:34] " 'How many carbs should I be eating for whatever goal?' is sort of a mixed up question, because it's not the quantity, it's the quality. If what you're eating has tons of fiber, then you can have more  carbohydrates in a day than if the carbs you're eating are all coming from potato chips." Jenn Trepeck[42:31] "You are what you eat, but you are also what you ate, ate.” Jenn TrepeckRESOURCES:Learn more about Healthy Vibe Tribe on Jan 6 at 8pm ETReady to jump into the Healthy Vibe Tribe? Start here: Become A Member of Salad with a Side of FriesJenn's Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramTop 5 Tips for Digesting Nutrition NewsIt Happens at NightHydration & Dehydration (feat. Desiree Lotz)Unsubscribe: Food Tracking Apps & Diet Culture (feat. Nicole Hagen)Nutrition Nugget: 30 Seconds a Day

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

It's time to hear which episodes made the Top 10 of 2024! Are you ready to catch a glimpse of the health, nutrition, and lifestyle tips that could transform your 2025? Let this be your curated playlist for your listening time this holiday season.Welcome to Salad with a Side of Fries, the podcast where balance meets results and wellness seamlessly fits into real life. In this final full episode of 2024, host Jenn Trepeck reflects on an incredible year, celebrating the show's recognition as Earworthy's Best Health and Wellness Independent Podcast of 2024. Jenn and one lucky listener share their top 10 episodes of the year, diving into powerful conversations about health, nutrition, and lifestyle, featuring expert guests and transformative insights, including the podcast's very first live show. Plus, don't miss the exciting lead-up to this Friday's final Nutrition Nugget of the year, “Daily,” where Jenn explores how small, consistent actions can create the 2025 of your dreams. Tune in for a recap of the year's highlights and a glimpse of what's to come! The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let's dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.IN THIS EPISODE: [4:01] Salad With A Side of Fries honored with the best Health and Wellness Independent Podcast of 2024 by Earworthy[8:03] Ep. 235 Top Three Reasons And Remedies For Weight Loss Resistance (feat. Becky Bell) - aired January 31st[11:29] Ep. 247 Coin and Cuisine - Commonalities Between Money and Food[13:57] Ep. 243 Unsubscribe, Food Tracking Apps and Diet Culture (feat. Nicole Hagen) - aired March 27th[19:08] Ep. 252 Take Your Foot Off the Gas (Reverse Dieting) - aired May 29th[22:06] Ep. 275 - Fitness Fact or Fiction (feat. Sarah Thomas) - aired November 6th[28:27] Ep. 242 - The Ultimate Biohack - aired March 20th[34:57] Ep. 269 - Caveman Biology in a Very Modern World (feat. Dr. Kathy Campbell) - aired September 25th[40:30] Ep. 277 - 8 Domains of Health - aired November 20th[43:00] Ep. 249 - Memory: How We Lose It and How to Keep It - aired May 8th[46:50] #10 Ep 264 - Live from New York...It's Salad with a Side of Fries! - aired August 21st[51:07 Bonus Picks: IBS is a BS Diagnosis (feat. Hannah Aylward), Nutrition Nugget: Enough (aired 5/31/24), Nutrition Nugget: Your Acceptance Speech (aired 2/9/24)KEY TAKEAWAYS: The Top Three Reasons and Remedies for Weight Loss Resistance focused on the fact that stress plays a major, often overlooked role in weight loss resistance, alongside inflammation and insulin resistance. Addressing stress management, sleep quality, and resilience can sometimes be more effective than focusing solely on diet or exercise.Fitness Fact or Fiction offered an antidote to fitness advice that can feel overwhelming and contradictory. This episode makes it approachable by focusing on actionable steps for long-term wellness. It emphasizes the importance of balance, debunks common myths, and discusses the critical role of muscle mass in metabolism as we age. A standout quote, "You can't outrun your fork," reminds listeners that fitness and nutrition must work together, and no amount of exercise can replace proper eating habits.The focus of The Ultimate Biohack was that sleep is the cornerstone of health and wellness; none of the trendy "biohacks" can compare to its impact. Jenn debunks the glamorization of sacrificing sleep for productivity, highlighting its role in cognitive function, recovery, and brain detoxification through the glymphatic system. Without consistent, quality sleep (7-8+ hours), fitness, nutrition, and supplementation efforts are significantly undermined.The focus of Live from New York…It's Salad with a Side of Fries, 5th Anniversary of the show, was a live recorded Q&A episode that captured the essence of the podcast's mission and philosophy, showcasing the vibrant community around it. The dynamic energy of the event highlighted the importance of fostering real connections while experimenting with unique formats, such as live shows, to engage listeners freshly and authentically.QUOTES: [14:47] “I think this story is all too common, where doctors want to tell us just from looking at us what's happening, or they make judgments based on our weight, and as we say over and over, health is not a size, weight does not determine health in any capacity.” Jenn Trepeck[21:04] “We expect so much of ourselves. I think another piece is the role of consistency and balance. Frankly, if we could live 100 percent of the time in consistency and balance, we'd see the “results” that everybody's looking for.”  Jenn Trepeck [29:20] “We're deteriorating our health more by not sleeping than we could get from any biohack.” Jenn Trepeck [31:02] “One of my biggest pet peeves with the personal development gurus is that they're all saying, sleep when you die, find more time in the day, wake up two hours earlier….” Jenn Trepeck[38:06] “We are eating food that is devoid of nutrition.  We're eating food-like substances that give our bodies more chemicals or “modified foods.” We're eating these things, and they taste good, they seem like food, but they're not providing the body with the nutrients it seeks and that it needs to do all its functions.” Jenn Trepeck[44:39] “Alzheimer's is referred to as diabetes type three. So, we see this connection between our metabolic health and brain health, how our brains function. The good news is that we have a lot of control. We're not doomed to an aging memory.” Jenn Trepeck[46:02] “I no longer use a to-do list. Everything ends up on the calendar at a time slot with an allocated time to do the thing. For what it's worth, that has been life-changing.” Jenn TrepeckRESOURCES:Learn more about Healthy Vibe Tribe on Jan 6 at 8pm ETReady to jump into the Healthy Vibe Tribe? Start here: Ep. 235 - Top 3 Reasons & Remedies for Weight Loss Resistance (feat. Becky Bell)  Ep. 247 - Coin and Cuisine - Commonalities Between Money and Food Ep. 274 - 8 Chemicals that Drive Overeating & Undereating (feat. Dr. Laurel Mellin)Ep. 243 - Unsubscribe: Food Tracking Apps & Diet Culture (feat. Nicole Hagen)Ep. 252 - Take Your Foot Off the Gas (Reverse Dieting)Ep. 275 - Fitness Fact or Fiction (feat. Sarah Thomas)Ep. 242 - The Ultimate BiohackEp. 269 - Caveman Biology in a Very Modern World (feat. Dr. Kathy Campbell)Ep. 277 - 8 Domains of HealthEp. 249 - Memory: How We Lose It and How We Keep It Ep. 264 - Live from New York...It's Salad with a Side of Fries!Bonus Pick: IBS is a BS Diagnosis (feat. Hannah Aylward)Bonus Pick: Nutrition Nugget: EnoughBonus Pick: Nutrition Nugget: Your Acceptance SpeechBecome 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 offer tips, tricks and approachable science. This week, Jenn is talking about Chewing! Do you chew your food enough? It might sound simple, but failing to chew your food properly could be behind common issues like bloating, acid reflux and even poor nutrient absorption. Tune in to get Jenn's insights about the importance of slowing down and ramping up the number of times you chew each bite. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday.  Have an idea for a nutrition nugget?  Submit it here: https://asaladwithasideoffries.com/index.php/contact/       RESOURCES:Learn more about Healthy Vibe Tribe on Dec 19 at 7pm ETLearn more about Healthy Vibe Tribe on Jan 6 at 8pm ETReady to jump into the Healthy Vibe Tribe? Start here:Become A Member of Salad with a Side of FriesJenn's Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramWhere Does The Food Go?

What if you could forget cravings? Sounds like a fairytale, right? What if emotional eating wasn't a problem but a symptom?Today, Jenn Trepeck dives into the myths, misconceptions, and mindset traps around food, dieting, and emotional eating. Joining Jenn is Dr. Melissa McCreery, psychologist, emotional eating expert, and creator of Your Missing PEACE, to challenge the all-or-nothing holiday mindset and break down the hidden hungers driving your cravings. Together, they'll explore how curiosity (not guilt!) is the key to stepping off the hamster wheel of dieting and creating lasting freedom with food. In this episode, you'll uncover practical ways to navigate the holidays, rethink outdated beliefs, and savor life—cookies and all—without waiting until January to hit reset. Tune in and transform your relationship with food, one bite at a time!The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let's dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.IN THIS EPISODE: [1:50] Dr. Melissa McCreery shares her inspiring story[9:24] Emotional Eating and reasons hidden hunger can drive our cravings[15:11] Dr. Melissa discusses the auto-pilot mentality and asks, “What do you want to savor?”[21:55] Dieting's hidden traps: why it feels like you're running on a hamster wheel[26:44] Unlocking self-awareness: Dr. Melissa introduces the Hidden Hunger Quiz[31:25] Why change feels hard and how to navigate emotions around the holidays[38:54] A sneak peek at the upcoming Nutrition Nugget segment: “Chew.”KEY TAKEAWAYS: Overcoming struggles like overeating, emotional eating, or food-related issues doesn't require a lifetime of self-control, discipline, or constant management. It doesn't require endless discipline or continuous management. Many feel trapped in a cycle of cravings and worry, but true freedom comes from shifting mindsets and reclaiming power over food. It's about living free from the cycle, trusting yourself, and focusing your energy on what truly matters.Emotional eating isn't the problem—it's the symptom. Labeling yourself as an emotional eater might feel like an “aha” moment, but it's often useless. We all eat for a reason, and emotional eating usually points to deeper, hidden hungers—like the need for rest, self-care, or balance. Simply trying to manage anxiety or stress isn't always the answer. It's time to uncover the hidden pangs of hunger driving your cravings and how addressing them can break the cycle for good.Holiday eating isn't inevitable—it's a choice shaped by the stories we tell ourselves. The all-or-nothing mindset during the holidays can feel like a trap: staying hyper-vigilant about food or diving headfirst into a free-for-all. Neither feels good, and both are driven by the beliefs we repeat so often they feel like facts. Challenge those narratives to help you rewrite the story about holiday eating and reclaim control without the guilt or extremes.The hamster wheel of guilt keeps you stuck—curiosity sets you free. When diets fail or holiday eating feels out of control, the instinct is often to blame yourself and push harder. But running faster on the hamster wheel doesn't work. Instead, the antidote is curiosity. Asking why things didn't go as planned—a sudden craving, holiday stress, or shifting routines—opens the door to understanding and real solutions. It isn't about perfection; it's about staying curious, learning from the moment, and choosing the next step forward.QUOTES: [0:00] “We eat for a reason. We always eat for a reason. We overeat for a reason. If you find yourself standing in the pantry staring at the cashews and the peanut butter and not knowing how you got there, there is a reason. And sometimes it's because you're having emotions you don't know how to deal with. “Dr. Melissa McCreery[8:23] “It's amazing to be on the other side of it and experience it and be able to say to someone, ‘It is possible. There is this other place'.” Jenn Trepeck[11:19] “If I'm exhausted, I can have the best tools in the world for anxiety, but I may not have the bandwidth to deal with the situation right now. So it might be helpful to know that I'm emotionally eating because I'm anxious, but actually, what I need is to address my hidden hunger for rest.” Dr. Melissa McCreery[12:53] “Sometimes it's not even the food or the choice to eat it, it's what happens after, and beating ourselves up is worse than the food or the fact that we ate because of emotions.” Jenn Trepeck[23:45] “That hamster wheel thinking kills curiosity, and curiosity is how you solve the puzzle. And this is all just a puzzle. So what's going on? There is a much more powerful question than anything you'll ever get by being hard on yourself in the holidays.” Dr. Melissa McCreeryRESOURCES:Learn more about Healthy Vibe Tribe on Dec 19 at 7pm ETLearn more about Healthy Vibe Tribe on Jan 6 at 8pm ETReady to jump into the Healthy Vibe Tribe? Start here:Become A Member of Salad with a Side of FriesJenn's Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramEight Chemicals That Drive Overeating and Under-Eating GUEST RESOURCES: Too Much On Her Plate - WebsiteToo Much On Her Plate - FacebookToo Much On Her Plate - InstagramDr. Melissa McCreery - LinkedInCurrent Project Inc. - InstagramFree Emotional Eating QuizThe Missing Peace Program - WebsiteToo Much On Her Plate - PodcastGUEST BIO: Dr. Melissa McCreery is a psychologist, emotional eating expert, author, the Too Much on Her Plate podcast host, and the creator of Your Missing Peace. This program supports smart, busy women in creating freedom from overeating and peace with food. She has helped thousands break cycles of overwhelm, overload, and overeating without feeling deprived and without depending on ridiculous amounts of willpower. Participants in her signature program lose their cravings and their overeating habits. Dr. McCreery's approach to helping working mothers, busy professionals, and stressed-out business owners emphasizes leveraging your unique strengths, ditching a diet mentality, and using the power of psychology. Her perspective has been featured in The Wall Street Journal, CNN Health, Weight Watchers Magazine, Good Housekeeping, Working Mother, Fitness, Women's Health, Real Simple, and Self.

Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about the second time around. Did you know that there is power in repetition? Doing something a second time can significantly improve your ability to create lasting change. Repetition can help strengthen neural pathways in your brain, making it easier to recall important details and reinforcing actions, which can lead to healthier choices. Small, consistent daily efforts can lead to big rewards, helping you build habits that stick. As you plan for 2025, ask yourself, what's worth the second time around for you? Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday.  Have an idea for a nutrition nugget?  Submit it here: https://asaladwithasideoffries.com/index.php/contact/       RESOURCES:Learn more about Healthy Vibe Tribe on Dec 19 at 7pm ETLearn more about Healthy Vibe Tribe on Jan 6 at 8pm ETReady to jump into the Healthy Vibe Tribe? Start here: Jan 13th Weekly Zoom Call QuestionnaireBecome A Member of Salad with a Side of FriesJenn's Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries Instagram

Are you ready to prioritize your health while still enjoying the great things about the holiday season? Today is all about embracing the holiday festivities without compromising your wellness goals. In this episode, Jenn dives into an inspiring conversation about reclaiming your health and making 2025 your best year. She explores the role of biochemistry in willpower, the empowering benefits of linking arms with like-minded individuals, and shares strategies for success, including the launch of the Healthy Vibe Tribe. Jenn also discusses how the joy of community support can leave a legacy of health. This episode has practical tools, motivation, and heart to help you create a vibrant, healthy life. Tune in to set the stage for wellness in 2025 and to learn more about the Healthy Vibe Tribe. The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let's dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: [5:14] Preparation and planning are key to success[8:34] Why consistency over intensity is important[10:29] Build downtime into your schedule and how to limit alcohol intake[16:07] What to say to the food pushers and other tricks and hacks for success at holiday parties[23:13] Managing stress during this busy time of year[30:12] Maintaining a low glycemic nutrition component and the benefits of walking[32:17] Prioritizing hydration throughout your day[38:55] Strategic supplementation and discussion on how metabolism and biochemistry can influence health and habits[40:17] Announcement and breakdown of The Healthy Vibe Tribe program starting January 13th.[46:32] Discussion of membership costs and benefits[52:30] Jenn previews the upcoming Nutrition Nugget segment titled "Second Time Around.”KEY TAKEAWAYS: Preparation is key to thriving through the holidays. Planning meals, setting goals, and organizing your environment can help you maintain healthy habits and reduce guilt during the festive season. Preparing protein-packed snacks, scheduling workouts, or setting clear intentions minimizes the chances of sabotaging health and fitness goals while allowing leeway to enjoy yourself.Consistency over intensity ensures long-term success. Maintaining small, manageable habits—like staying hydrated, controlling portion sizes, and incorporating daily movement—can be more impactful than intense but unsustainable efforts.Prioritize foundational health habits for the new year. Key health pillars such as sleep, hydration, and stress management should be prioritized alongside fitness and nutrition. By building a foundation of healthy routines, long-term success becomes achievable.Link arms with like-minded people. Surrounding yourself with a supportive community of like-minded individuals can propel you toward your goals. By sharing your journey and connecting with others heading in the same direction, you create an environment of accountability, motivation, and mutual growth.QUOTES: [7:50] “It's possible to decide what we want to have happen and then figure out what those things are. So, for me, it's getting to the gym every day while traveling, and especially when there's holiday parties every day, it's finding that movement and making sure I get my water in every day. It‘s all those little things.” Jenn Trepeck[11:00] “I put into my schedule something that I know either friends, or health-minded colleagues, will surround me. So I am building in that accountability a little bit to myself, knowing that I want to feel well but still celebrate.” Shannon[19:58] “If you're starving when you get there, you'll make poor choices, not because you don't have any willpower, but because your hormones are taking over. So, if you come feeling satisfied, you will have more control over your food than your food controlling you.” Jessica[23:56] “We don't have to wait for the new year to reward ourselves. Maybe it's buying ourselves a gift. Maybe it's having downtime. Do we want to get tickets to a concert or a show or go to the spa or find, maybe get a massage?” Jenn Trepeck[31:11]” Muscle dictates metabolism, as we always say. It's not just losing weight; it's removing fat and building muscle to improve our overall health.” Jenn Trepeck[37:38] “I'm celebrating the win daily and not getting discouraged or focusing too far ahead because I can easily just say ‘I'll do that tomorrow'.” Shannon[43:06] “The Healthy Vibe Tribe is a great opportunity to get that support, be around people going in the same direction as you and get the education part. That's why I'm excited to partner and lock arms with you.” Jessica[49:56] “The Healthy Vibe Tribe is one of the most exciting programs I could even imagine placing myself in. It's taking action and stepping into 2025 with momentum.” ShannonRESOURCES:Learn more about Healthy Vibe Tribe on Dec 19 at 7pm ETLearn more about Healthy Vibe Tribe on Jan 6 at 8pm ETReady to jump into the Healthy Vibe Tribe? Start here: Jan 13th Weekly Zoom Call QuestionnaireBecome A Member of Salad with a Side of FriesJenn's Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramNutrition Nugget: C vs. IThe Big C EpisodeYou vs The Diet Industry