Explore every episode of the podcast Salad With a Side of Fries Nutrition, Wellness & Weight Loss
| Title | Pub. Date | Duration | |
|---|---|---|---|
| Nutrition Nugget: IQMix | 18 Jul 2025 | 00:14:15 | |
Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week Jenn is talking about IQ Mix, the trendy electrolyte drink mix from the makers of IQ Bars. Is it truly a clean, hydrating option—or just another product dressed up in wellness buzzwords? Jenn breaks down the ingredients, calls out what’s really providing the electrolytes, and raises a few red flags that might surprise you. Could that sweet flavor be messing with your metabolism more than you think? And what’s missing from the label that Jenn wishes she could see? Tune in as she unpacks what’s refreshing, what’s questionable, and what you should consider before mixing up your next electrolyte drink. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram IQ Mix, Salad With A Side Of Fries, Jenn Trepeck, Electrolyte Mix, IQ Bars, Smart Mouth, Thomas Keller, Fine Snacking, Michelin Star Chef, Zero Grams Of Sugar, Magnesium And Adaptogens, Ultra Clean Label, Certified Non-GMO, Certified Gluten-Free, Vegan And Kosher, Mental Clarity, Elevating Your Mood, Preventing Muscle Cramps, Blood Sugar Balance, Insulin Response, Sweet Flavor, Lemon Lime, Magnesium L-Threonate, Cross The Blood Brain Barrier, Mood And Memory Support, Lion’s Mane, Adaptogens, Hydration Blend, Trisodium Citrate, Tripotassium Citrate, Sea Salt, Natural Flavors, Citric Acid, Stevia, Vitamin A, Magnesium Dose, Elimination Changes, Rehydration Support, Gut Impact, Better Quality Ingredients | |||
| Hormones are Your Check Engine Light (feat. Jillian Greaves) | 16 Jul 2025 | 00:40:17 | |
Can’t seem to balance your hormones and get rid of frustrating symptoms like anxiety, irregular cycles, or weight gain no matter what you do? Chances are, your hormones aren’t actually the root cause of those symptoms, but are actually your body’s “check engine light”. In this Salad with a Side of Fries episode, Jenn Trepeck and functional medicine expert Jillian Greaves dish on hormonal health, revealing how to read your body’s symptoms for real answers and real results. Jenn and Jillian explain why hormones are your body’s check engine light, highlighting root causes such as chronic stress, nutrient deficiencies, or disrupted blood sugar balance. They dive into the chaos of perimenopause, where cycles can feel like a guessing game, and share why trendy fixes like intermittent fasting often backfire on women’s health. Jillian’s journey highlights the power of self-advocacy and foundational habits, such as nervous system support and proper hormone testing, particularly during the mid-luteal phase. Together, they offer practical, no-nonsense strategies to help you work with your body, not against it, for lasting hormonal health. The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, who discusses wellness and weight loss in real life, clearing up myths, misinformation, and bad science surrounding our understanding of nutrition and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE:
KEY TAKEAWAYS:
QUOTES: (12:40) "One of the biggest mistakes we can make is overly fixating on the hormone itself. And what we need to do is ask the deeper question ‘why?’." Jillian Greaves (14:31) "I always say the body is doing exactly what it's supposed to do. It's compensating." - Jenn Trepeck (14:52) “Work with your body instead of always trying to fight against it, and we hear it all the time, work with your hormones.” - Jenn Trepeck (28:09) "What I'm hearing is stop stepping over a hundred dollar bills to pick up pennies, which is the way I talk about looking for the shiny object instead of relentless consistency in some of the basic things." - Jenn Trepeck RESOURCES: Become A Member of Salad with a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram GUEST RESOURCES: Nutrition Coaching with Jillian Greaves, Registered Dietitian Functional Dietitian & Women’s Health Specialist (@jilliangreavesrd) • Instagram photos and videos BIOGRAPHY: Jillian Greaves (MPH, RD, LDN) is a Functional Medicine Dietitian, Women's Health Specialist, podcast co-host, and founder of the highest-rated dietitian and functional nutrition business in Boston. She has been recognized across major publications such as Dr. Axe, Healthline, and EatingWell for her transformative and unique approach to wellness. Jillian’s mission is not only to empower women to understand and treat the root causes of their health issues naturally but also to guide them in breaking away from the pursuit of perfection in doing so. It was early on in Jillian’s career when she realized the potentially damaging consequences of the “pill for every ill” approach traditional medicine often takes. After years of struggling with her health, she realized that what she learned in her professional experience and her doctors’ orders to “just take birth control” were not enough to help her truly reverse her symptoms. Fueled by her own personal health challenges and frustration with being told that “everything looks normal” while her body was telling her otherwise, she decided to build her private practice. Through her private nutrition coaching and courses, Jillian has helped thousands of women – and counting – heal their gut and hormone symptoms while breaking away from dieting extremes through personalized and sustainable programs. Her unique approach to helping clients achieve whole-person health is focusing on assisting them to foster empowering relationships with food and their bodies. Hormones, Check Engine Light, Hormone Imbalances, Perimenopause, Blood Sugar Balance, Hormonal Health, Jillian Greaves, Jenn Trepeck, Functional Medicine, Health Issues, Root Causes, Chronic Stress, Nervous System Support, Women’s Health, Nutrient Deficiencies, Mitochondrial Issues, Hormone Production, Hormone Clearance, Gut Microbiome, PCOS, Fibroids, Menopause, Birth Control, Digestive Symptoms, Eczema, Anxiety, Hair Thinning, Bloating, Self-Advocate, Female Physiology, Dieting Extremes, Circadian Rhythms, Cycle Tracking, Mid-Luteal Phase, Estrogen Dominance, Low Progesterone, Thyroid Health, Intermittent Fasting, Seed Cycling, Low-Impact Movement, Vagus Nerve, Hormone Replacement Therapy, Tracking Cycles | |||
| Nutrition Nugget: Semantic Satiation | 13 Jun 2025 | 00:10:02 | |
Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about semantic satiation—a surprisingly powerful brain trick that can help shift your mindset around words that make you flinch. Ever had a word that just bothers you when you hear it—like “hunger,” “bikini,” or even “no”? What if you could take the emotional charge out of it entirely? Tune in to learn how semantic satiation can rewire your brain and transform your relationship with language. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram Neuro Linguistic Programming & Saying No (feat. Suzanne Culberg) | |||
| Nutrition Nugget: Purslane | 02 Aug 2024 | 00:13:49 | |
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn is talking about Purslane. While you’ve probably never heard of it, you have likely seen it before. Purslane is the weed that you may find between the cracks of a sidewalk, but it is actually a superfood. Packed full of micronutrients, minerals, and antioxidants, this may be a great option to add into your nutrition repertoire. Tune in to learn more about how to identify purslane, where to buy it, and great ways to add it to your meals. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries | |||
| Movement & Self-Worth vs Diet Culture (feat. Katie Bramlett) | 31 Jul 2024 | 00:41:38 | |
Do you constantly put pressure on yourself to look a certain way, or weigh a certain weight? Are you willing to do anything just to lose weight while ignoring how your body and mind feel? What if we told you that isn’t the best way to honor yourself and it isn’t even the best way to reach that goal! Tune in today to understand a different perspective around your activity, self worth and the options available to you. This week Jenn is joined by CEO and Co-Founder of WeShape, Katie Bramlett. After years of having a successful company, Katie couldn’t get aligned with what they were promoting, so she decided to take it in a different direction, creating WeShape. Her new business focuses on movement and self worth instead of diet culture. In this episode, she talks about what diet culture tells us about our self worth, and how someone can start finding body liberation. She discusses how to connect with your body to determine what movement is in alignment for you, and how to honor yourself along your fitness journey. Tune in to learn how to determine your individualized fitness journey. The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE:
KEY TAKEAWAYS:
QUOTES:
RESOURCES: Jenn Trepeck's Episode on Weight Loss and Wellness For Real Become A Member of Salad with a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram GUEST RESOURCES WeShape Website and 2 Week Free Trial Feeling Lighter Podcast Instagram The Feeling Lighter Podcast Apple GUEST BIO Katie Bramlett is the CEO and Co-Founder of WeShape and Host of The Feeling Lighter Podcast by WeShape. With a background in Psychology and excellent skills with Infrastructure and Operations, Katie concentrates on the goal that you should strive to feel better in and about your body, not focusing on how to change your body. With over twenty years of experience, Katie is passionate about social change and is leading WeShape’s brand mission of bringing awareness to the toxic weight loss culture. Her entire company and product is rooted in intention, movement, community, and beliefs. She aims to help people bring self love and emotional intelligence to fitness and to create self awareness through meaningful conversations. | |||
| Nutrition Nugget: Thunderbird Real Food Energy Bars | 26 Jul 2024 | 00:12:23 | |
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn is talking about Thunderbird Real Food Energy Bars. While the ingredients are simple and real food, are they really the best choice to have on hand? Jenn walks through the nutrition facts of a few different bars to determine who these energy bars may be best for. Tune in to learn if this is something you should have stocked in your desk drawer or just eat on occasion. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries | |||
| Untying the Knot of Fitness & Body Composition | 24 Jul 2024 | 00:48:10 | |
When you think about your health, what is it that you picture? When you push yourself to workout, what do you say to yourself? Do you exercise because you hate your body and want to change it? Do you think about how you look or how many pounds you want to lose? If you find yourself focusing on fitness because it’s supposed to change your body composition, you may be missing the bigger picture of what health means. This week Jenn is talking about untying the knot of fitness and body composition. Many times, we can get stuck in a cycle of obsessing over what we look like in the mirror, and the results will determine whether we are “healthy” or not. But what if we looked at all the other factors that go into health? During this episode, Jenn discusses how psychology plays into our feelings around our fitness regime, the hierarchy of movement, and what the other parts of health include. She describes how she utilizes tracking with her clients so they can see what their habits are when they are feeling their best. Tune in to learn how to reframe your thoughts around exercise and appreciate the miracle of the body you have. The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE:
KEY TAKEAWAYS:
QUOTES:
RESOURCES: LAST CHANCE: Tickets to Salad with a Side of Fries LIVE in NYC on July 25, 2024 Jenn Trepeck's Episode on Weight Loss and Wellness For Real Become A Member of Salad with a Side of Fries | |||
| Nutrition Nugget: The Calcium Paradox | 19 Jul 2024 | 00:11:47 | |
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn is talking about the calcium paradox. Through her research she found that there have actually been four different calcium paradoxes over the years. She touches on each of them in detail in this episode. Listen in to understand the details, but remember at the end of the day, when hearing new information, look at the whole picture, focus on balancing nutrition and ensuring that you are getting all the vitamins and minerals that your body needs. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Tickets to Salad with a Side of Fries LIVE in NYC on July 25, 2024 Bone Health and the Problem with Bone Density Episode Circa Your Circadian Rhythm Episode Become A Member of Salad with a Side of Fries | |||
| Make it Last! (feat. Heather Heynen) | 17 Jul 2024 | 00:44:50 | |
Do you struggle with binge eating, and no matter what you’ve tried, you just can’t stop? Or maybe you’ve tried to lose weight by eating less and then threw in the towel because it was just too hard? This week, Jenn is talking to therapist Heather Heynen about how to make progress for the long run, not just for a short period of time. Today, Jenn is joined by therapist Heather Heynen to discuss overcoming binge eating, restricting, and yo-yo dieting once and for all. She explains some common causes behind eating disorders for many people, and the steps that can be taken to heal our relationship with food. Heather breaks down some somatic practices that you can try, as well as how to name your feelings so you are able to lower the temperature on them and recover without leaning on something else, like food or substances, to numb those feelings. She shares the valuable difference between state and story, and why changing your story can change your habits...for good! Tune in to learn more about these wonderful tools! The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE:
KEY TAKEAWAYS:
QUOTES:
RESOURCES: Tickets to Salad with a Side of Fries LIVE in NYC on July 25, 2024 Jenn Trepeck's Episode on Weight Loss and Wellness For Real Become A Member of Salad with a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram GUEST RESOURCES: Heather Heynen Wellness YouTube Weight Loss and Wellness For Real Podcast GUEST BIO: Heather Heynen is a Licensed Professional Counselor-Mental Health, Qualified Mental Health Professional, Life Coach, FMS Certified Exercise Professional, Health Coach, Podcaster & Writer. Heather has been working in private practice for over 20 years as a licensed mental health therapist, life coach & health coach. Along the way, she worked for some years as a part-time personal trainer, owned a Cross-Fit gym and created an online weight-loss & maintenance program. Heather is 50 years old and a mother to one child. She loves to travel and is an avid rock-climber, mountain biker and has taken on multiple solo multi-day bike-packing challenges over the past few years. She is a recovered binge-eater, restricter, yo-yo dieter and suffered with anxiety for years. This led her to creating and hosting the podcast Weight Loss & Wellness For Real and also creating online courses all with the purpose to help others find food and body freedom as well as purpose and joy in life. Her mission is to bring whole-person health (physical, mental, emotional, spiritual) to individuals so they can live their absolute best lives. | |||
| Nutrition Nugget: Jet Lag | 12 Jul 2024 | 00:13:09 | |
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn is talking about jet lag. Did you know there is a difference between jet lag and travel fatigue? Jenn dives into the difference, how to manage travel impacts, and the best tips for how to improve jet lag after a flight or prevent it altogether. Tune in to learn how to battle post travel exhaustion. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Circa Your Circadian Rhythm Episode Become A Member of Salad with a Side of Fries | |||
| Beyond Caffeine: Natural Ways to Improve Your Energy Levels | 10 Jul 2024 | 00:49:29 | |
Do you hit a 3pm slump every day, or need a coffee just to get you going in the morning? Did you know there are other ways to feel energized that aren’t just sugar and caffeine? This episode is all about energy and how to boost it naturally. In this episode, Jenn is talking about natural ways to improve your energy levels. There are many things you can do to give your energy a boost aside from reaching for sugar or caffeine. Jenn discusses how to know if you are experiencing low energy and what is happening within your body when you feel exhausted. She discusses energy givers and energy zappers and how to put up boundaries to protect your energy. Jenn emphasizes the importance of morning light, sleep, and movement as well as the building blocks (nutrients) necessary for energy. Tune in to uncover practical strategies to naturally boost your energy and feel revitalized! The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE:
KEY TAKEAWAYS:
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RESOURCES: Supplements for Improved Energy Become A Member of Salad with a Side of Fries | |||
| Nutrition Nugget: Bonny Squares | 05 Jul 2024 | 00:11:27 | |
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn is talking about Bonny Squares. Maybe you’ve heard of these as a way to “pop and poop!” These claim that they are loaded with healthy ingredients to help you poop, but are they really? Tune in as Jenn walks through the ingredients and shares her thoughts on if you should add these into your diet or not. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries | |||
| Brain Health & Blood Sugar (feat. Megan Lyons) | 03 Jul 2024 | 00:44:09 | |
Balancing your blood sugar can have a huge impact on your brain health. If you experience brain fog, energy crashes, mood swings, cravings, or more, this episode is for you? Tune in to learn more about balancing your blood sugar. In this week’s episode, Jenn talks with health and wellness expert Megan Lyons about how blood sugar affects brain health. Megan explains how different foods impact our brain, the role of neuroinflammation, and the literal connection between the gut and the brain, known as the vagus nerve. They discuss how being in a stressed state can affect digestion and blood sugar. Megan also shares practical tips for balancing blood sugar with different eating habits. Finally, Jenn and Megan chat about what's important and what's overrated when it comes to managing blood sugar. Tune in for useful advice and simple explanations! The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE:
KEY TAKEAWAYS:
QUOTES:
RESOURCES: Become A Member of Salad with a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram GUEST RESOURCES: Freebie: The Revitalize Health Accelerator GUEST BIO: Megan Lyons is a sought-after health & wellness expert who is deeply passionate about inspiring others to feel their healthiest and happiest. Megan is a Harvard graduate, MBA, and former management consultant who left the business world to follow her passion for wellness by opening The Lyons' Share Wellness in 2014. Since then, she's earned a Master's degree in Holistic Nutrition, and become Double Board Certified in Holistic Nutrition and Clinical Nutrition. She is currently pursuing a Doctorate in Clinical Nutrition and has amassed over 10,000 hours of 1-to-1 nutrition consulting with clients internationally. Megan is the author of “Start Here: 7 Easy, Diet-Free Steps to Achieve Your Ultimate Health and Happiness,” a Top 10 Amazon Bestseller in Nutrition, and she runs a top podcast on health and wellness, “Wellness Your Way with Megan Lyons.” Her Revitalize Health Accelerator is a community of health-minded individuals looking to continuously uplevel their health and wellness. | |||
| The Curious Case of Hunger | 11 Jun 2025 | 00:50:58 | |
Are you a serial snacker? Is there ALWAYS room for dessert? Do you find yourself feeling hungry throughout the day, despite just eating? Or maybe you notice reaching for a bag of chips whenever you’re feeling stressed? Did you know that there are actually different types of hunger that can shape our eating habits? Spoiler: You’re NOT broken! Welcome to Salad with a Side of Fries, the podcast where we dig into the surprising truths about how we eat and why. Today, host and health coach Jenn Trepeck is tackling a topic that's far more complex than it seems: hunger. We're going to explore the fascinating world of hedonic hunger, the kind driven by pure pleasure, and how it can often override our natural homeostatic hunger, that biological signal that tells us we actually need fuel. We'll also explore how processed foods significantly impact our hunger signals and strategies for managing each type. Get ready to rethink everything you thought you knew about your cravings and your plate, because by the end of this episode, you'll have a whole new understanding of what it means to truly be hungry. The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, who discusses wellness and weight loss in real life, clearing up myths, misinformation, and bad science surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE:
KEY TAKEAWAYS:
QUOTES: (07:13) "The body only has so many ways to communicate with us." - Jenn Trepeck (14:21) “Eating nutrient-dense foods minimizes hunger pains." - Jenn Trepeck (21:06) “Hedonic hunger is when people get into that shame and blame and beat themselves up.” - Jenn Trepeck (31:12) “One of the best questions my therapist ever asked me was, where am I not being fed?" - Jenn Trepeck RESOURCES: Become A Member of Salad with a Side of Fries A Salad With A Side Of Fries Merch | |||
| Nutrition Nugget: Lavender | 28 Jun 2024 | 00:15:41 | |
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn is talking about lavender. It feels like lavender is everywhere these days, and it’s often associated with relaxation. But can it truly benefit our health? Jenn is diving in to discuss the benefits of lavender and how it can be used. If you want to know how it can help with sleep, stress, mood, pain, and skin, tune in to learn some great tips! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries | |||
| Biostack Over Biohack | 26 Jun 2024 | 00:46:47 | |
Have you been trying out the biohacks that you hear about and still not seeing the results you were hoping for? That’s because you have to have the foundations nailed down first. Tune in to learn about these foundations and how you can biostack your way to optimal health. In this episode, Jenn is guiding you through the foundations of optimal health, revealing how you can biostack your way to a healthier, more vibrant life. Dive deep into the essence of each foundational area and discover how they can enhance your well-being. Jenn sheds light on why popular biohacks might fall short if you haven't mastered these essential building blocks. Plus, she shares her expert tips on maintaining these foundations even when you're on vacation or stepping out of your daily routine. Don’t miss out on Jenn's personal strategies for seamlessly integrating biostacks into her everyday habits. Tune in and unlock the secrets to a healthier you! The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE:
KEY TAKEAWAYS:
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RESOURCES: Going Against the Textbook Episode Heart Health is Sexual Health Episode Your New BFF: Flexibility Episode NAD Supplements Nutrition Nugget Become A Member of Salad with a Side of Fries | |||
| Nutrition Nugget: Time | 21 Jun 2024 | 00:07:18 | |
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn is offering a new perspective on time. In a world of instant gratification and impatience, it can be easy to feel like we constantly need a distraction or that we aren’t making progress, when in truth we are. Jenn explains how this can affect our overall health and how to find patience when it comes to your health journey. Tune in to learn more! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: There’s Not Enough Time in the Day Episode Become A Member of Salad with a Side of Fries | |||
| Releasing Restriction: A Guide for the Type A (feat. Paige Harris) | 19 Jun 2024 | 00:49:58 | |
Do you notice the calories on a menu? Do you have food rules for yourself? Time to release the restriction! This week Jenn and her guest Paige Harris are talking through how to navigate leaving restrictions behind and healing your relationship with food. Tune in to learn more! This week, Jenn is talking with trainer and holistic health coach, Paige Harris. After going through her own struggles of restrictive eating, binge eating, and an unhealthy relationship with food, Paige was able to learn to eat for her body and now helps others heal their relationship with food. During this episode, Paige talks about calming the chatter in your mind, uncovering the root cause of your thoughts, and how to manage expectations of ourselves as we progress. This is such a great episode with tangible tips and takeaways so you can start developing a healthier relationship with food. Tune in to learn more! The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE:
KEY TAKEAWAYS:
QUOTES:
RESOURCES: Become A Member of Salad with a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram GUEST RESOURCES Imperfectly Paige Wellness Website Imperfectly Paige Wellness Instagram Imperfectly Paige Wellness TikTok Paige Talks Wellness Podcast - Spotify Paige Talks Wellness Podcast - Apple GUEST BIO Paige Harris is a personal trainer and holistic health coach with her Master’s of Science in Human Nutrition & Functional Medicine from the University of Western States. She specializes in helping women release restrictive dieting mindsets so they can optimize their health and heal their guts, hormones, and relationships with themselves and their bodies. Paige is also the host of the Paige Talks Wellness Podcast, where listeners learn how to take control of their health in a world of information overload. She digs into all things nutrition, fitness, and mindset so listeners can learn how to truly heal from digestive issues, hormonal imbalances, chronic stress, and more, all without obsession or restriction. | |||
| Nutrition Nugget: Gray Hair | 14 Jun 2024 | 00:14:02 | |
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about gray hair. A listener wrote in after one of our age defying episodes and asked if there is a way to stop grey hair. In this episode Jenn explains what causes our hair to gray and if it is preventable or even reversible! Tune in to learn more! Tune in to learn more! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries | |||
| "Healthier" Food Swaps – Worth It or Hard Pass? | 12 Jun 2024 | 00:51:10 | |
These days, there are so many eye-catching labels at the grocery store on foods claiming to be a healthier alternative to your favorite foods. Tune in to learn how to determine if they truly are a better option for you and if their taste rivals the original! On the episode this week, Jenn is talking about “healthier food swaps”. She covers different lunch/dinner, breakfast, snack, and dessert options with her past client offering the taste test verdict! Jenn walks us through the nutrition facts and ingredients to determine if each item is truly a nutritious swap or if it’s better to just eat the real thing. Then, she provides examples of how to make things work for you and your needs. Tune in to learn more! The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE:
KEY TAKEAWAYS:
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RESOURCES: Catalina Crunch Nutrition Nugget Wonder Monday Cheesecakes Nugget Become A Member of Salad with a Side of Fries | |||
| Nutrition Nugget: Tongue Scraping | 07 Jun 2024 | 00:10:38 | |
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about tongue scraping. If you don’t know what tongue scraping is, it is a way of quickly removing debris, bacteria and dead cells from the surface of the tongue. In this episode, Jenn covers why we might want to do it, how to do it properly, and the benefits of it. She also explains the connection between ayurveda, the oral microbiome and overall health. Tune in to learn more! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Oral Care and Total Health Podcast Episode Become A Member of Salad with a Side of Fries | |||
| Kick Acid (feat. Dr. Daryl Gioffre) | 05 Jun 2024 | 00:51:21 | |
Healing your gut is the key to living longer…but what does that really mean? Is your reflux from too much acid or too little? Is your autoimmune challenge connected to your stomach? It is! Tune in to learn how to nurture your gut, avoid dis-ease, and reduce inflammation in this episode with Dr. Daryl Gioffre, the founder of Kick Acid Enterprises. This week, Jenn is joined by the founder of Kick Acid Enterprises, Dr. Daryl Gioffre. After witnessing his father die from esophageal cancer, Dr. Gioffre made the promise that he would prevent others from suffering the same way his father had. Dr. Gioffre discusses the connection between acid, gut health, inflammation, and sugar and why managing these things is crucial for living healthy. He explains the three critical problems in everybody’s health while providing steps to overcome these issues in a balanced way. Tune in to learn more about acidity in our bodies and the key role it plays. The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE:
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RESOURCES: Become A Member of Salad with a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram GUEST RESOURCES GUEST BIO Dr. Gioffre is a highly sought-after gut health and inflammation specialist with over two decades of experience in the field. Having overcome a life-long sugar addiction, in addition to his own gut and mold toxicity issues, he knows firsthand what it takes to overcome adversity and challenges in the pursuit of superior health. In addition to running the successful Alkamind brand, he is the founder of Kick Acid Enterprises, a virtual nutritional testing and coaching platform focusing on getting to the root cause of inflammation by restoring, balancing and strengthening the microbiome, what he calls GutFitness. He is also a board-certified chiropractor, Reiki Master, certified raw food chef, and author of the best-selling books Get Off Your Acid, and newly released Get Off Your Sugar: Burn the Fat, Crush Your Cravings, and Go From Stress Eating to Strength Eating. Dr. Gioffre has appeared on ‘Live with Kelly and Ryan’, Good Morning America, Access Hollywood, The Doctors, Extra, E News, People Magazine, Vogue, Daily Mail, Page Six, and more to discuss his Acid-Kicking approach to health and fitness. He is a passionate motivational speaker and has been featured in many health documentaries and health summits, and currently sits on Fran Drescher’s Cancer Schmancer Medical and Wellness Advisory Board. Dr. Gioffre lives in Naples, Florida with his wife Chelsea, and two children, Brayden and Alea, and dogs Sprout and Barley. | |||
| Nutrition Nugget: Enough | 31 May 2024 | 00:05:33 | |
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about enough. Most of the time when people hear the word “enough” it comes with a negative connotation. Jenn is flipping the script and providing a new statement to help you navigate negative moments when you are tempted to beat yourself up for “not doing enough”. You are enough! Tune in to this episode for a great way to switch your outlook on your actions and self-talk. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries | |||
| Take Your Foot Off the Gas (Reverse Dieting) | 29 May 2024 | 00:53:43 | |
Do you feel like you are juggling too many things between work, socializing, your health, family, etc. and something has to give? This may be the ideal time to take a step back, allow yourself to slow down and do less so you can achieve more. Tune in to learn more about what that looks like when it comes to your health and activity. This week, Jenn is talking about taking your foot off the gas when it comes to your health and wellness goals. She explains how to evaluate if you need to take a step back in your intensity (even if you feel like you’re already balanced in your nutrition) - whether that’s for a week, a month, or a season in order to show your body appreciation and allow it to rest and heal. Jenn explains how physiological stress can impact your hormones and how reverse dieting may be the next step in your wellness journey. She describes what is required during this phase and how you will know when you are done with the phase of less intensity. Tune in to learn more about reverse dieting and taking a step back! The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE:
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QUOTES: [11:07] “I talk all the time about living in the gray area, that in between, where we eat some and exercise some. That is really an area of balance and maintenance, that is in fact a long term strategy. Yet even in the bigger picture, there are times when each of these approaches fit, and a time when there’s another one that fits.” - Jenn Trepeck [32:26] “We want to be on the same team as our body, instead of always fighting our body.” - Jenn Trepeck [34:44] “Be more connected to your inner self. Give enough time to rest, to go to nature, and with that, your body can open up and also absorb more love and nutrition into your body, which makes you less hungry and which also makes you more happy to move around. In that case, the weight will go down automatically.” - Nandar [46:19] “What’s required for this phase to serve you? Recognizing that even here in this phase, consistency is important. We want to also remove the fear from food, remove the fear from eating more, and the way we can do that is focus on the nutrients.” - Jenn Trepeck [50:56] “Not every moment is a time to push. Sometimes even in a world of balance, we might choose to let things go a little more. You will know when you're ready to shift again.” Jenn Trepeck [51:20] “It’s all about our self love. However you are feeling right now, if you are not feeling well, we have to take care of ourselves. It is not about how we look on the outside or how much we weigh on the scale, it’s about how we are feeling right now, so that it’s sustainable for the long run.” - Nandar RESOURCES: Become A Member of Salad with a Side of Fries | |||
| Nutrition Nugget: IQ Bars | 06 Jun 2025 | 00:12:29 | |
Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about IQ Bars—a popular nutrition bar that promises impactful brain and body benefits. But do they really live up to the hype? Are they a smart choice, or just smart marketing? If you’ve ever grabbed a bar on the go and wondered what’s inside, you won’t want to miss this episode. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram Mushrooms are Nature’s Technology (feat. Alex Wolfe) Microdosing, Mega Impact (feat. Peter Reitano & Daniel Sanders) | |||
| Nutrition Nugget: NAD | 24 May 2024 | 00:14:21 | |
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about NAD. Are you looking for the fountain of youth? According to researchers, NAD is the closest thing they’ve found! Jenn shares details about NAD and how it affects our body. She talks about what depletes NAD in our systems and how this can impact our aging. Jenn walks through the reason that NAD is essential to aging well and shares a supplement that she has been using. Lastly, she reminds listeners of the foundational lifestyle factors that also increase the likelihood of aging well. Tune in to learn more! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Prime Anti-Aging Nutraceuticals® NAD+ Become A Member of Salad with a Side of Fries | |||
| Age Defying Insights (feat. Chris Burres) | 22 May 2024 | 00:58:08 | |
How do you die young, at a very old age? By learning how to appropriately care for your mind and body, and by aging well, you can reduce the likelihood of Alzheimer’s, arthritis, cardiovascular disease, cancer, diabetes, and more. Tune in to learn the secrets to defy aging. This week, Jenn is joined by author and host of the Longevity Health Summit, Chris Burres. Chris explains the Longevity Health Summit, and the results of the 50+ interviews that he conducted with experts about longevity and improving health as we age. He describes the silver bullets that he went out to uncover as well as some of the top surprises and takeaways that he found through the interviews. Jenn and Chris go on to talk about why people have a hard time sticking with things or even getting started with new healthy habits. Tune in for this informative episode to learn how you can improve your day to day habits to increase your longevity and extend your life! The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE:
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RESOURCES: Become A Member of Salad with a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram GUEST RESOURCES GUEST BIO Published author, Host of the Uncovering the Secrets to Longevity Health Summit, patent holder with a surprising twist – he’s not just a visionary scientist but also a master of comedy improv. Chris Burres is the founder and chief scientist at MyVitalC, where he manufactures a Nobel Prize winning molecule responsible for the single longest longevity experimental result in history, a full 90% extension of life. He is the intersection where science meets laughter and his life’s mission is to help people live longer, healthier, happier, pain-free lives one dose at a time. | |||
| Nutrition Nugget: Neural Nostalgia | 17 May 2024 | 00:05:35 | |
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about neural nostalgia. Music binds to our brains differently as teens than as adults. Neural nostalgia is the feeling of being transported back to our teenage years when we hear a specific song from our past. When we hear these songs, our neural pathways associated with the original experience become activated. Neural nostalgia can act as a buffer against daily stress, help us feel more socially connected, and may enhance feelings of wellbeing. What’s your favorite song from your teen years? Add it to the queue and turn it up! Tune in to learn more about neural nostalgia and how it works! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries | |||
| Blue Zones: A Blueprint for Physical and Mental Health | 15 May 2024 | 00:49:07 | |
The people who live in the Blue Zones are said to be the healthiest, happiest people, with lower rates of chronic diseases and a longer life expectancy. What is behind their longevity and can we learn to implement it into everyday life? Yes, we can! Tune in to learn how. This week, Jenn is discussing Blue Zones and how the habits and way of life of those who live in these Blue Zones can be the blueprint for physical and mental health. She discusses what these places have in common when it comes to food/diet, culture, environment, movement, and community. Jenn explains why the way they live their lives leads to longevity, and how we can implement some of those things into our everyday lives. She talks through how the standard American life and habits impact our abilities to live a long healthy life, and what our modern American lives are missing. Tune in to learn more and uncover what you can add into your life to improve your healthspan! The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE:
KEY TAKEAWAYS:
QUOTES: “These are the areas where people are living past 100 years old. They also have the lowest rates of chronic disease. Even with these people who are at 100 or beyond, they have the highest cognitive function, the sharpest memory...far exceeding the physical vitality of what we see elsewhere." - Jenn Trepeck "Certainly genetics play a factor, but...only about 20-25% of how long we live. The other 75-80% is about our lifestyle, how we're living everyday." – Jenn Trepeck "They stop eating when they are 80% full, which is not easy for many of us to do." - Jenn Trepeck [12:18] “So essentially the way Americans eat, it’s like stepping on the gas, pressing down the accelerator pedal of aging and disease, so it’s also a function. I say that just to highlight that this isn’t permanent. It’s not like, oh, we do these things, check the box and we’re done. It’s a continued commitment to these choices in this lifestyle.” - Jenn Trepeck [36:32] “What we see in the Blue Zones and in these communities with longer health spans is that they laugh together and they cry together, right? That there's emotion in these communities like in Sardinia in particular. They have this healthy social life, at least three friends that you can laugh with and who care about you on a bad day is worth about eight years of life expectancy. In the 80s, Americans had about three friends. Today, we’re down to about two friends that meet that criteria.” - Jenn Trepeck [40:54] “I think it’s also our modern world where we have such a connection to our work, and then post retirement, we lose our purpose and that’s a major risk factor for deteriorating health.” - Jenn Trepeck [45:24] “A great little exercise or practice to do for everybody is grab a piece of paper and write down all the activities that you do in your day. The little things like washing your face or even the bigger things, maybe it is your work. Write down the list of the things that you do in a day and then go through, and just highlight the ones that bring you into alignment with your purpose. No judgment, just see how that plays out and then see what happens if you can start to build some things into your day where there’s at least something every day that’s an activity aligned with your purpose.” - Jenn Trepeck "While Blue Zones have a lot to teach us, I think it's also really heartening that there's nothing there that the rest of us also couldn't do." - Jenn Trepeck RESOURCES: Become A Member of Salad with a Side of Fries | |||
| Nutrition Nugget: 75 Hard | 10 May 2024 | 00:14:06 | |
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about 75 Hard. The challenge was created in 2019, however it has become more popular in the last couple years. Jenn talks about the program’s requirements and rules and how she feels about them. She also discusses the restrictive nature of the program. She then talks about alternatives people can do to achieve similar goals, in a less restrictive way. Tune in to learn more. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries | |||
| Memory: Why we Lose it & How to Keep it | 08 May 2024 | 00:49:38 | |
Did you know cognitive decline can start as early as 40 years old? And the typical patient with Alzheimer’s symptoms is no longer elderly! In fact, it’s a 52-year old menopausal woman. Mind blown? Tune in for signs to look out for and preventable steps to take to ensure that your brain stays as healthy as possible for as long as possible. This week, Jenn is discussing cognitive decline and why we are starting to see it more commonly in adults as young as 40. Jenn explains what cognitive decline is, as well as the signs and symptoms that you may see when you start to experience it. She walks through the impacts that lifestyle habits play in cognitive function, and how the seemingly innocent things you are currently doing in your daily life may actually be impacting your cognitive future. Jenn provides some tangible things that you can start doing now to ensure that your brain stays healthy for as long as possible. Tune in to learn more! The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE:
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RESOURCES: The Body’s Daily Detox Episode Ultimate BioHack - Sleep Episode Become A Member of Salad with a Side of Fries | |||
| Nutrition Nugget: Sparkling Ice | 03 May 2024 | 00:09:02 | |
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, at the request of listener Sara, Jenn's talking about Sparkling Ice, a flavored sparkling water. Jenn is taking a deep dive into the ingredients of the different varieties and flavors on the market. They claim to contain antioxidants and vitamins, but what are the sources of these ingredients and are they actually beneficial or just fancy marketing? Jenn also shares her favorite way to enjoy a refreshing sparkling water with a pop of flavor. Tune in to learn more! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Nutrition Nugget: Healthier Sodas Become A Member of Salad with a Side of Fries | |||
| Gut Bacteria & Your GI Upset (feat. Lindsey Parsons) | 01 May 2024 | 00:37:08 | |
Is bloating an issue for you? It’s incredibly common yet that doesn’t mean it’s normal. This episode breaks down common GI issues and how to detect and prevent them. Tune in to learn more! This week, Jenn is talking with certified health coach Lindsey Parsons about all things gut health. Lindsey walks through her story of dealing with chronic SIBO, as well as common GI upset such as candida, IBD, IBS, and more. She discusses how to handle bloating and how to understand the root cause of it. Lindsey explains what the “perfect stool” is and how to recognize if your stool might be off due to a larger issue. Jenn and Lindsey talk about weight loss resistance and fat loss resistance and how it is all connected to what’s happening within the gut. Tune in to learn more about gut health, probiotics, fiber and more! The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: ● [3:47] How did Lindsey get started with her specialty of stool and gut health? ● [5:40] Lindsey talks about the connection between gut health and the immune system/autoimmune issues. ● [8:40] How do you handle bloating and what is the cause of it? ● [11:52] How do you manage chronic diarrhea or constipation? ● [13:37] What is the “perfect stool”? ● [17:00] How is weight loss resistance or fat loss resistance connected to what’s happening in the gut? ● [19:03] How does candida tie in to gut issues? ● [22:02] What is slow motility in the small intestine and large intestine? ● [22:46] How do you know when you should add more fiber in your diet? ● [25:32] When should you use probiotics? ● [28:05] How can people go about testing on their own? ● [28:57] Lindsey talks about a few more items that help the gut. KEY TAKEAWAYS: ● [5:59] For an autoimmune issue to become active, generally the body has to become weakened in order for the autoimmune issue to flare up. This could be leaky gut or intestinal hyperpermeability, or a gut infection. ● [9:58] If you suspect that you have GI issues, first start with a gastroenterologist to clear any major issues such as cancer. Once that is cleared, then you test with a gastroenterologist who is educated in SIBO or find a functional medicine doctor who can run tests such as a GI Map. ● [23:47] Fruits and vegetables are the best source for fiber, but the real powerhouses diet-wise are going to be your beans, lentils and chickpeas. You’re never going to get enough fiber unless you eat those foods in your diet regularly. QUOTES: “A leaky gut is allowing out these antigens, be they parts of gram negative bacteria called lipopolysaccharides, which create inflammation, or they might be partly digested food particles like gluten, which is something that really resembles your thyroid gland. So therefore, Hashimoto’s thyroiditis is one of the most common autoimmune disease because the body sees that thing come out of your intestines, not digested, full protein, and thinking that doesn't belong here, attacks it, and then says what else looks like that in the body, oh well your thyroid gland, so let me attack that too.” - Lindsey Parsons “When I’m at my worst, I can look six months pregnant easily. So, bloating is very much associated with SIBO. If somebody says they’re bloated and it’s every day, and usually unless they’re following a very strict diet that doesn't have any high FODMAP foods, then typically you’re going to be looking at SIBO and that may have been diagnosed as IBS because it may then go along with diarrhea or constipation or other GI issues.” - Lindsey Parson “If you’re just a generally healthy person who maybe is just a little bit constipated, you probably do need to add some more fiber to your diet. Fruits and vegetables being the best source, but really the powerhouses diet-wise are going to be your beans and your lentils and your chickpeas, those kinds of foods.” - Lindsey Parsons "If you have low stomach acid and you're not breaking apart your proteins properly then you're probably not getting enough l-carnitine...one of the two essential nutrients needed to take fatty acids and...turn them into energy." - Lindsey Parsons "Typically it starts with some sort of trigger, like a stressful period in your life or a period of antibiotics, which weakens your immune system, raises your cortisol, which raises your blood sugar and then...you see dysbiosis, too many pathogenic bacteria and not enough commensal bacteria and then you start to see overgrowths of candida...which may cause sugar cravings or carb cravings." - Lindsey Parsons "The symptoms you're experiencing are your body communicating with you...let's listen and support it because our gut health translates into our overall health." - Jenn Trepeck RESOURCES: Become A Member of Salad with a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram GUEST RESOURCES: High Desert Health Coach Website High Desert Health Facebook Page High Desert Health Instagram Page Free E-Booklet “Finding Your Root Cause Through Stool and Organic Acids Testing” Lindsey's Rupa Health Lab Store BIO: Lindsey Parsons, EdD is a Certified Health Coach working out of Tucson, Arizona. She specializes in helping clients heal gut health issues and reverse autoimmune disease naturally. She also hosts the podcast "The Perfect Stool: Understanding and Healing the Gut Microbiome". Prior to starting her health coaching career, she co-founded and ran a nonprofit advocating for healthier food in the Montgomery County Public Schools in Maryland. | |||
| Nutrition Nugget: S.T.R.E.S.S. | 26 Apr 2024 | 00:07:21 | |
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about S.T.R.E.S.S. April is Stress Awareness Month, so Jenn is sharing tangible tips that you can use to destress when you start to feel overwhelm creeping in. Each tip Jenn provides only takes a few seconds, and will leave you able to look at the situation in a different light. How will you remember them? Jenn made the stress an acronym for the actions. Tune in to learn more! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries | |||
| Coin and Cuisine: Commonalities between Money and Food | 24 Apr 2024 | 00:45:52 | |
Did you know that our money habits and our food habits have a lot in common? There are some BIG connections between the two. If you’ve ever felt challenged by either, this one’s for you! Tune in to learn why there’s a likelihood that your relationship with one is the same as with the other. On this week’s episode, Jenn is talking about the commonalities between money and food. She discusses where our beliefs about money and food come from and how those beliefs impact our relationships with them. Jenn talks about how and why money and food can become a form of obsession and provides advice on getting off that negative roller coaster. She helps us with the first step: awareness and then explains how to make change and progress in these areas plus what steps are necessary to take to restructure your beliefs around money and food. Tune in to learn more about how strongly our beliefs are impacting our lives, and how to take action in order to make changes. The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: ● [7:55] Why do we not talk about money? ● [11:34] Where do our beliefs come from around money and food? ● [18:52] How do we create connections around food and money? ● [22:46] How does human survival tie into this? ● [27:37] How can money and food be a form of obsession? ● [34:09] How does the cycle of diet/budgets, restriction, and binging look the same with food and money? ● [36:04] How do we make change and progress in these areas? ● [38:55] How can accountability and support help? ● [41:38] Final thoughts from Jenn. KEY TAKEAWAYS: ● [15:34] We see what we believe rather than believe what we see. Whatever your belief is, that is what your mind will subconsciously look for in the world. If you believe money equals evil then you will always find examples of that. If you believe money is a blessing and is used for good, then you will look for that to be the truth. ● [36:13] A major element in making changes and progress is to go back to the underlying beliefs. You have to deconstruct those underlying beliefs so that you can build up new ones. ● [39:42] It takes a decision and a commitment and then putting elements in place with the education and the support and recognizing the progress to make the changes and get “unstuck”. QUOTES: [8:34] “We’re taught not to talk about it, and yet you can’t live your life without it.” - Jenn Trepeck [12:58] “I believe money is a magnifier. If you are a kind, generous human, more money allows you to be kind and generous on a grander scale, it magnifies that. If you feel like you’re a victim and you feel like everybody’s out to get you and everybody’s trying to steal your money and you’re not generous and you’re more closed off, the money creates that on a bigger scale.” - Jenn Trepeck "We have this connection between net worth and self-worth and we have this connection between body and self-worth." - Jenn Trepeck "I think they [money and food] are both tools to change our state of mind. They are tools that we use to numb. They are tools that we use to distract. They are tools that we use to control..ourselves and others." - Jenn Trepeck "We can blindly follow an expert because when something is overwhelming, we like to outsource our decision making. We outsource the decision making to a food plan, a financial advisor, a budget or diets..." - Jenn Trepeck [38:38] “It’s not about the cookie, it's about what we’re using the cookie for. So if we can address what we’re using the cookie for, all of a sudden, the whole situation with the cookie is not a thing anymore.” - Jenn Trepeck RESOURCES: Phone Habits and Food Habits Episode Lost and Found: One Woman’s Story of Losing her Money and Finding Her Life by Janine Roth Secrets of the Millionaire Mind by T. Harbecker Become A Member of Salad with a Side of Fries | |||
| Hormones and Body Composition (feat. Ashley Fillmore) | 04 Jun 2025 | 00:54:55 | |
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:
KEY TAKEAWAYS:
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 Trepeck RESOURCES: Become A Member of Salad with a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram Cheers to Your Success! Podcast | Guest Jenn Trepeck GUEST RESOURCES: Cheers To Your Success - Podcast GUEST 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: Stars and Honey Bars | 19 Apr 2024 | 00:11:33 | |
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about Stars and Honey Bars. Have you heard of these protein bars that are marketed as “food for the future”? Jenn walks through the ingredients and nutrition facts to determine if this is a great quick option to start including in your diet. Tune in to hear what she thinks! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries | |||
| Aloe & Chronic Disease (feat. Dr. John Lewis) | 17 Apr 2024 | 00:50:49 | |
Have you heard of polysaccharides? This nutrient, found in aloe and rice bran can help with Alzheimer’s and other chronic diseases! Give this episode a listen to learn more! On this week’s episode, Jenn is joined by the Founder and President of Dr. Lewis Nutrition™, Dr. John Lewis. He has been studying polysaccharides for many years to help those struggling with chronic disease, Alzheimer’s, concussion syndrome, and more. During the episode, Dr. Lewis talks about the importance and benefits of polysaccharides and what he has learned through years of research. Dr. Lewis talks about clinical trials with patients struggling with Alzheimer’s and how aloe and polysaccharides helped change those patient’s lives. This fascinating episode will leave you with a lot of great information to determine if aloe and rice bran are right for you. The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: ● [4:43] How Dr. Lewis went from being an all-natural bodybuilder to studying aloe. ● [9:00] What are polysaccharides, why are they important and where do they come from? ● [13:12] How did Dr. Lewis get the funding for his research projects? ● [16:10] What is the connection between polysaccharides and Alzheimer’s? ● [26:34] Is providing the missing nutrients that allow the body to function properly the tie with polysaccharides? ● [28:01] What is happening in the research around TBI and concussion syndrome? ● [31:31] What is the difference between the polysaccharides in aloe and rice bran vs. other types of polysaccharides? ● [33:42] How do consumers know that they are getting the right aloe? ● [39:10] Dr. Lewis shares his final thoughts around polysaccharides. KEY TAKEAWAYS: ● [12:04] It’s difficult to get polysaccharides from food and this is where dietary supplements can come in and make a big addition to your daily routine. ● [18:18] Genetic modification, all the herbicides, pesticides, etc. have really weakened the amount of nutrients in many common foods. ● [30:46] Polysaccharides help to calm down inflammation and modulate or enhance immune function. QUOTES: [7:32] “She was a cancer patient who introduced me to the rice bran. It not only completely changed my career, it completely changed my life in the sense that it took me to a different level of having an appreciation and perspective on what mother nature provides to us, and then being able to utilize those particular nutrients or phytonutrients for health.” - Dr. John Lewis [17:44] “The body is intelligent enough to take a bunch of fructose or a bunch of glucose and mash all of those things together into polysaccharides, but our theory is that obviously is not the way or what our cells prefer. Otherwise, we wouldn't be ravaged with all these different chronic diseases today.” - Dr. John Lewis [23:45] “Very broadly speaking, we’re talking about the ability for these polysaccharides to improve immune function, lower inflammation, improve adult stem cell production process, and then just generally improve overall quality of life.” - Dr. John Lewis [41:25] “For me, this is cradle-to-grave and all of the in between, there’s no limitation on these polysaccharides in terms of how old you need to be, what your current health state is, if you have an existing health challenge or whatever, there’s no limitation on that. There’s been no documented problems with interacting with medications, in fact, they actually will help when you improve your nutrition status, they help your health status to be able to utilize things that you’re maybe being treated for with disease.” - Dr John Lewis "Increasing our health status, giving our body the nutrients it's missing, creates the environment for health vs the environment for disease." - Jenn Trepeck RESOURCES: Become A Member of Salad with a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram Guest Resources Dr. Lewis Nutrition's Instagram Dr. Lewis Nutrition's Facebook Dr. Lewis Nutrition's LinkedIn BIO Dr, John Lewis is the Founder and President of Dr Lewis Nutrition™ and past full-time Associate Professor in the Department of Psychiatry and Behavioral Sciences at the University of Miami Miller School of Medicine. He is also a Diplomat, Faculty Member, and Advisor of the Medical Wellness Association, and a lecturer for the Institute for Brain Potential. He has been the principal investigator of over 30 different studies in his research career. Much of his research has focused on evaluating the effects of nutrition, dietary supplementation, and exercise on various aspects of human health and disease. In addition to his research, he’s an international lecturer at conferences and workshops and as a guest on television shows, with over 180 peer-reviewed publications in scientific journals, such as AIDS and Behavior, American Journal of Clinical Nutrition, American Journal of Public Health, Nutrition and Cancer: An International Journal, The Journal of Alternative and Complementary Medicine, and more. He embodies the model of health and wellness by eating a whole-food, plant-based diet for over 27 years, taking certain key dietary supplements, and through a rigorous, daily exercise training program. He has a passion for educating others about the value of nutrition, exercise, and health which brings him here to Salad with a Side of Fries. | |||
| *Encore* Nutrition Nugget: Peanut Butter | 12 Apr 2024 | 00:17:12 | |
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's re-airing the winning Nutrition Nugget episode from the Salad with a Side of Fries’ March Madness Tournament on instagram. Your favorite was peanut butter where Jenn talks about how she went from excluding peanut butter in her house to prevent binging to creating a healthy relationship with it. She discusses the different types of peanut and nut butters on the market and what factors to look for when purchasing. Jenn discusses the nutrition facts and what to look for when reading ingredients to determine which types of peanut butters give us the best nutritional value because while all will be called “peanut butter,” the products can range from an almost whole food to an ultra-processed food. Tune in to learn which peanut butter to pick up during your next shopping trip. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries | |||
| Ask Jenn Anything | 10 Apr 2024 | 00:54:44 | |
We love a good round up of listener questions, and this episode has so many good ones! From the best salad to eat, to Ozempic, to supplements and probiotics, we are covering it all in this episode. Tune in to hear Jenn answer your burning questions. On this week’s episode, Jenn is answering questions that listeners have sent in regarding a wide variety of topics. The questions range from healthy sweet treats, to the 5 second rule, to navigating the dating world while taking Ozempic. Jenn deep dives into each topic with clarity and understanding. There is sure to be a takeaway for everyone! Tune in to hear these great questions, where you’ll learn you aren’t alone in all the confusing advice out there! The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: ● [3:20] What is a healthier salad base, romaine or arugula, and which has more nutrients? ● [4:49] Is quinoa healthier than rice? ● [6:23] What are healthy sweet snacks? ● [8:23] Are Smart Sweets and Small Wins really good options for a sweet treat? ● [12:28] Is the 5-second rule really a thing? ● [14:25] What is a good option when you are out and about and need a quick meal? ● [16:13] Is Naya Tame Kava really a healthy fast food option? ● [19:31] Are Sakara or Factor Meals good options for meal kits? ● [24:49] What is Intermittent Fasting and does it help with perimenopause? ● [27:00] What is Jenn’s opinion on Ozempic? Is it cheating? ● [31:48] How do you navigate dating while taking Ozempic? ● [34:50] What does Jenn think of Liquid IV and LMNT? ● [37:46] What are methylated or activated B vitamins? ● [39:00] How do melatonin and ashwagandha work? Why does melatonin create “funky” dreams? ● [42:15] What does Jenn think about juicing and AG1? ● [45:15] What are spore probiotics and how do they work? ● [47:27] If you are not a vitamin person, what, if any, supplements should you take? ● [50:05] Is using the turmeric spice enough to get the benefits of turmeric? KEY TAKEAWAYS: ● [12:04] Sometimes it just isn’t worth having the “healthier option” of candy because the ingredients are just replaced with food-like substances. Instead, just have a few of the candy/treat you want and enjoy it! ● [25:21] In regards to intermittent fasting, the average human living in this world does not get the minimum requirements of what the body needs in order to not deteriorate…So how do we expect someone to get what they need with an eating window of only a few hours a day? ● [43:48] When you are taking supplements, make sure that they are in a form that the body can absorb. Sometimes certain things together don’t allow the body to absorb and use it, whereas other things need to be combined with something else in order for the body to use it. QUOTES: [16:52] “I live in a world where we can find something to eat anywhere. There are just sometimes trade offs. Like eating out at a restaurant, they’re going to probably add salt and fat and things that you wouldn’t necessarily eat at home, and yet you could go into Naya and get the chicken kebab, greens, a bunch of veggies, some tzatziki, hummus and have a great, super satisfying meal.” - Jenn Trepeck "My issue with a lot of these [food delivery companies] is that they spend the calories in a way that I wouldn't if I was making food for myself." - Jenn Trepeck "The idea that we are going to expect our body to perform without fuel, is not what sends the body signals of safety." - Jenn Trepeck [31:01] “It’s that expectation that we’re all supposed to be the same body shape and size. We don’t expect the same shoe size, we don’t expect the same height, we don’t expect the same hair color, why do we think that we’re all supposed to be the same body shape and size?” - Jenn Trepeck "We have a really big problem socially...we are returning to the '90s, wafer-thin is the sign of health and beauty and that's not the case, at all." - Jenn Trepeck [45:16] “Okay, probiotics are the gut bugs. We need different gut bugs in different parts of the digestive tract. So we need different ones in the small intestine versus the large intestine versus the colon and all throughout. They have to go through the stomach where stomach acids tend to kill the live gut bugs. Now that’s assuming that whatever probiotic you’re taking is even alive when you take it, because a lot of times if they're not made properly, if they’re not stored properly, the bugs will be dead by the time you take them. So a lot of people will take a probiotic and notice nothing.” - Jenn Trepeck [47:52] “It’s very possible that you don’t notice a difference (taking vitamins), because there are a lot of vitamins that pass through the body whole, where the body can’t even break it down in order to absorb the nutrients, or it can’t even break down the pill.” - Jenn Trepeck RESOURCES: Link for Supplements Jenn Discussed Become A Member of Salad with a Side of Fries | |||
| Nutrition Nugget: Rain | 05 Apr 2024 | 00:11:09 | |
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about rain. Some people struggle with rain, causing grumpiness or a sense of depression and laziness, but did you know that there are several benefits of rain? Jenn gives the inside scoop on all the benefits that rain provides for the earth and each of us, from creating cleaner air to the mindset shifts that rain can bring, and more. Tune in to learn more about rain, so you can allow it to work its magic! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries | |||
| Mushrooms are Nature’s Technology (feat. Alex Wolfe) | 03 Apr 2024 | 00:38:27 | |
Do you struggle with anxiety, sleep, depression or PTSD? Mushrooms and maybe microdosing may be a solution. Tune in to hear Alex Wolfe, the founder of Eons discuss why psychedelics may be the next health frontier. On this week’s episode, Jenn is joined by Alex Wolfe, the founder of Eons, a company that uses functional mushrooms to offer natural healing. Alex talks about his own journey with mushrooms and what led him to shift from his CBD business into a business focusing on mushrooms. He discusses why gut health is so crucial for many issues that people struggle with, and how mushrooms can assist with healing the gut. Alex explains the difference between mushrooms like Lion’s Mane and Reishi and psychedelics such as psilocybin and educates listeners on how they can benefit those taking the products. Tune in to this incredible episode to gain clarity on how nature’s technology can help you! The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: ● [3:44] How did Alex come to his love of mushrooms and creating Eons? ● [7:44] Alex shares some fundamentals about mushrooms. ● [10:08] What are the different types of mushrooms? ● [12:32] What should people look for when exploring more about mushrooms? ● [14:09] Does it matter how you ingest mushrooms (i.e. powders, extracts, etc)? ● [16:20] How does mushroom technology translate when we consume them? ● [21:17] Alex talks about the different protocols they have created at Eons. ● [25:25] How do mushrooms help with sleep? ● [29:50] What is bioavailability and how do mushrooms work with bioavailability? ● [31:20] What's next for Eons? ● [33:03] What does Alex say to people who are fine with mushrooms but aren’t sure about psilocybin microdosing? KEY TAKEAWAYS: ● [5:22] If you can understand the relationship of science between your gut, the sun, the soil, your brain, fungi, and beyond, you will upgrade your relationship to nature and you will shift from a consumer to a co-creator in this world. So many of our issues start with your gut - so heal your gut! ● [17:28] Psychedelic mushrooms start creating neuroplasticity in the brain, which allows you to expand your mind in new and different ways. ● [21:17] Eons has created different protocols for customers to follow depending on what their goals are, so that people can feel confident while taking their products and reconnecting to nature. They have a protocol for anxiety, depression, postpartum depression and more. QUOTES: [11:51] “Yes, we will need more trials done and more clinical studies, but the ones that are coming out, about psychedelics, are showing amazing results for big things like anxiety and depression and addiction and PTSD.” - Alex Wolfe [14:20] “I believe as long as we’re getting the mushrooms into our system, they have their own intelligence and they’re going to start working on us. They’re pretty intelligent beings in themselves, and I know that’s kind of hard for some people to wrap their head around, but like I said they’re innate beings, they’re their own kingdom.” - Alex Wolfe [15:12] “I think that’s where we’ve gotten pretty far away from here, and in North America, is where we’ve gotten pretty far away from wellness. I see wellness as not an end goal, but a starting point.” - Alex Wolfe [33:27] “Everybody’s on their own journey and everybody’s on their own healing journey, and you’ve got to listen to your intuition. Intuition is a really big thing, and I think tapping into nature is a good way to tap more into your intuition.” - Alex Wolfe "It’s not just a silver-bullet solution…it’s really depending on what the person is going through and what they’re looking to do in their life. Is it for healing? For optimization? For addiction? There are many protocols.” – Alex Wolfe "The bioavailability piece is really important...even if somebody has tried something before and didn't notice an effect from it, it might make the argument for trying something else and continuing to explore these tools." - Jenn Trepeck "I don't have the answers, nature has the answers." - Alex Wolfe RESOURCES: Microdosing Mega Impact Episode Macro Dosing as A Therapeutic Tool Episode Become A Member of Salad with a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram Guest Resources BIO Alex Wolfe is a bio-hacking enthusiast, a disciple of plant medicine, and a believer that nature contains everything we need for a healthy, beautiful, and meaningful life. His life’s goal is to bring this insight to the world at large. Wolfe often speaks at conferences, such as Wonderland Miami surrounding biohacking, working on protocols of integration, and advocating the benefits of microdosing psychedelics for mental health. Most recently, Wolfe founded Eons, the newest biohacking brand bringing high-quality mushrooms into the wellness space in order to improve every aspect of the circadian rhythm. | |||
| Nutrition Nugget: Hugs | 29 Mar 2024 | 00:09:03 | |
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about hugs. Giving and receiving hugs has so many benefits on our wellbeing from impacting our mood and increasing dopamine and serotonin, to reducing stress, anxiety and loneliness. Hugs have also been proven to reduce pain! Tune in to learn why hugs are such a contributor to health and how dramatic it actually is! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries | |||
| Unsubscribe: Food Tracking Apps & Diet Culture (feat. Nicole Hagen) | 27 Mar 2024 | 00:46:01 | |
If you’ve ever felt obsessed with writing down your food, tracking calories, workouts, water, or anything, this one’s for you! And if you’ve ever tried to track but struggled and felt like a failure, we got you! Listen in to learn how to unsubscribe from diet culture and tangible tips to empower yourself on your health journey. This week, Jenn is joined by Nutrition Coach, Nicole Hagen. Nicole talks about her struggles with tracking food and unhealthy diet habits which led her to some serious medical issues. She discusses how she took control of her habits and a decade later helps clients create a healthy, balanced relationship with food and exercise. Nicole provides some great alternative metrics to measure your success. She also talks about how to ditch food tracking apps if you have found yourself in an unhealthy relationship with them. Jenn and Nicole touch on toxic diet culture, where it came from, and why we get too wrapped up in trying the next thing. Tune in to learn how to lose weight without getting involved in diet culture. The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: ● [4:51] Nicole provides her background and how she got into the health and wellness space. ● [11:10] Why do people not see the behaviors that they are currently doing? ● [12:36] Nicole talks about how tracking may contribute to disordered behavior around eating and exercise. ● [16:36] What are some alternative metrics to measure your success? ● [21:10] Are there any apps that Nicole recommends for tracking? ● [26:45] Nicole talks about diet culture. ● [31:23] How does Nicole recommend her clients navigate all the information out there around diet culture? ● [36:05] How can you want to lose weight and avoid diet culture? KEY TAKEAWAYS: ● [29:04] Many doctors have subscribed to the main idea that health is a size. Recognize that you have to be your own best advocate in every situation, including with your health care practitioners. ● [31:48] Next time you hear information about a diet or exercise and you are wondering if it’s something you should implement into your routine or life - ask yourself who benefits from you thinking or believing the information is true? The diet industry wants to keep you sick and unhappy so you are constantly seeking the next fad diet/workout that will “fix” all of your problems. So if you are holding on to information that diet culture wants you to believe, you are holding on to the wrong information. ● [37:39] If the way that you are using tracking apps or any type of tool is supporting your goals, that’s fantastic, if it’s not supporting you in a way that feels good or is pulling you further away from a healthful life, that’s when you need to revisit what tools are in your toolbox and how you are using them. QUOTES: [11:23] “I do believe that when we look at the stages of change, sometimes we are not at all ready to create the change that we need to create in order to live a healthy, happy life. Like I said, we’re just too attached to the coping mechanisms that we have, even if they’re harming us.” - Nicole Hagen [14:49] “I like to think of tracking a little bit like a blood panel. I believe that it can reveal super helpful data that we can then take action on to improve our health and body, make body composition change if we choose to, but when we become dependent on it, we have then taken a potentially helpful tool and turned it into a harmful one.” - Nicole Hagen [28:46] “If we don’t work to deconstruct these limiting beliefs, they can start to impact how we feel in our own bodies, how we see and value other people in different bodies, and of course, how we value ourselves.” - Nicole Hagen [32:54] “I also like to encourage clients to look inward. So regardless of what this is telling me - carbs are bad, sugar is bad, fruit has terrible things in it, you should stop eating apples and bananas - what foods leave me feeling best? If I am the best person to collect feedback on my body, and I try to throw out all of the rules that I know to be “true”, because of what I’ve learned in the past, what does my body feel good eating, what gives me more energy, what leaves me feeling able to keep up with my kids or workout in the gym or have a clear head space? - Nicole Hagen RESOURCES: Health, Wellth & Wisdom Podcast: 239 // WHAT TO DO WHEN IT FEELS LIKE YOU DON'T HAVE ENOUGH WILLPOWER with Jenn Trepeck Perception vs. Reality Episode Become A Member of Salad with a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram Guest Resources Nutrition Coaching with Nicole Website Health, Wellth & Wisdom Podcast BIO Nicole Hagen is a Nutrition Coach, Host of The Health, Wellth & Wisdom Podcast & a New Mom. Driven by her own journey of recovering from a years-long eating disorder & healing her own relationship with food, Nicole has found her calling to help other women unsubscribe from the toxic diet culture, find food freedom & reach sustainable fat loss without deprivation, shame, or guilt. Today, 10+ years later, she has a Master's in Nutrition, Physical Activity, and Public Health alongside countless other degrees, various podcast & media features & a successful business where she has helped hundreds of women leave yo-yo dieting and toxic diet culture behind, so they can live the healthiest & happiest lives! | |||
| Nutrition Nugget: Freekeh | 22 Mar 2024 | 00:08:35 | |
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about the freekeh. It’s a type of grain that is often used similar to couscous or quinoa. Jenn discusses the nutritional facts and benefits of freekeh and talks about the variety of ways that you can incorporate it into your meals. It can be a great option to get more fiber in your diet and although slightly high in carbs, if you create a balanced meal, freekeh is perfect in soups or vegetable bowls. Tune in to find out if you should get your freekeh on! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries | |||
| The Ultimate Biohack | 20 Mar 2024 | 00:47:46 | |
Are you tired of trying (or thinking you should be trying) all the quick fixes and biohacks from the health gurus? Jenn is here to share the ultimate biohack when it comes to optimal health…tune in to hear what it is! In this episode, Jenn is talking about the ultimate biohack, sleep! Sleep is fundamental to our health and wellbeing, and yet most people struggle to get enough of it. Jenn is here to change that. She starts the episode off with explaining what a biohack is, and what common ones are on social media these days. She talks about the different levels of insomnia and why it has become a social norm to deprive ourselves of sleep. Jenn then dives into what the four stages of sleep are, why they are important, and how to ensure that you are setting yourself up for the best sleep possible. Tune in to this episode to learn what small steps you can implement into your routine to see big rewards! The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: ● [5:31] What is a biohack? ● [14:46] Why many biohacks can be misleading. ● [15:32] What is the ultimate biohack? ● [17:21] What is insomnia? ● [20:08] Why do we deprive ourselves of sleep? ● [25:00] How can you set up your day to support quality sleep? ● [30:26] What are the four stages of the sleep cycle? ● [32:58] What are the biggest things that impact the quality of our sleep? ● [36:06] What is your own best sleep cocktail? ● [43:58] Jenn’s final thoughts on sleep. KEY TAKEAWAYS: ● [15:57] If you remedy your sleep, you can reduce many health symptoms and challenges. ● [28:44] The biggest impacts on your health come from doing the little things consistently, and then adding a new little thing once the first has become a habit, rather than doing a dramatic thing that happens occasionally. ● [43:59] Health happens when we sleep, and our biohacks are a lot of wasted effort if you don’t have the fundamentals in place first. QUOTES: [9:00] “When we see it as the magic bullet, I think the implementation of that is that people say, that’s the only thing I need to do. I can do the one thing and then nothing else matters, this is the thing that’s going to undo all the others, and that’s not exactly the case.” - Jenn Trepeck [14:20] “You can’t supplement your way out of poor nutrition. It’s fighting an uphill battle all the time. You take one step forward, two steps back over and over, every time you hyperfocus on these other things, instead of focusing on the consistency of the fundamentals.” - Jenn Trepeck [19:53] “All of these things connect to what happens when we sleep, if we aren’t getting that repair, it stands to reason we’re going to have a whole host of malfunctions.” - Jenn Trepeck [30:48] “This is where the body’s biology is so smart and it does it on its own, and sometimes our best bet is to get out of the way. Let it do its thing and get out of the way.” - Jenn Trepeck [43:59] “Health happens with sleep, and our biohacks are a lot of wasted effort if we do not have the fundamentals in place. Your biohacks are a thimble of water on your house fire, and when we’re tempted to go toward the shiny object and the biohack from the guru, pause and recognize that what we really need is consistency in the fundamentals and probably a little bit more sleep and we’re all going to be just fine.” - Jenn Trepeck RESOURCES: Become A Member of Salad with a Side of Fries | |||
| Nutrition Nugget: Rutin | 30 May 2025 | 00:12:08 | |
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 Fries A Salad With A Side Of Fries Merch | |||
| Nutrition Nugget: The Atlantic Diet | 15 Mar 2024 | 00:14:18 | |
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about the Atlantic Diet. This seems to be the latest diet solution going around, so what is it and should you jump on board? Jenn walks through what the diet entails and how it differs from the Mediterranean Diet. She talks about the studies that have been done on the Atlantic Diet, and which information coming out of those studies is valuable vs. what should be taken with a grain of salt. Tune in to learn if the Atlantic Diet is right for you, as well as a little reminder of what matters beyond the diet. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries | |||
| There’s Not Enough Time in the Day (feat. Megan Sumrell) | 13 Mar 2024 | 00:44:18 | |
Do you wish you had extra hours in your day to accomplish all the things you have to get done? Or to get to the gym? Or find some “me time”? You’re not alone. There are tools that can help you maximize your time management and avoid decision fatigue. Tune in to hear great tips on utilizing the time you do have and how to schedule your week. This week, Jenn is joined by Time Management Expert, Megan Sumrell. After becoming a mom, Megan realized that her time management needed to change, she had too much to do and never felt like she had enough time to complete it all. She created her 5-step Time Management Solution and is now helping women everywhere restructure their schedules to ease decision fatigue and stress. Megan shares her 5-step planning process during this episode, including how to keep it realistic and not beat yourself up if your schedule doesn’t go according to plan. Her tips help make time management achievable, no matter how busy you are! Tune in to learn more about making your life and schedule a bit easier! The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: ● [6:14] Where did Megan figure out all the time management skills for productivity? ● [8:45] What are the faults in the typical time management systems? ● [11:43] How do we identify our relationship with time? ● [19:01] Megan discusses the brain science and physical science behind her management system. ● [22:09] How can people add things into their day to replenish willpower as well as remove things that cause decision fatigue? ● [23:42] Where is the best place to start when organizing your time? ● [28:32] Megan walks through her 5 steps of weekly planning. ● [34:23] What is the best approach to being realistic about how long things take? ● [37:05] How do you stick to your schedule? KEY TAKEAWAYS: ● [19:58] Operating from a to-do list keeps you in a daily state of decision fatigue. By the end of the day, when you are in full decision fatigue mode, your brain cannot make good choices. ● [23:43] A weekly audit is a great place to start when looking at what you can do differently in your schedule. Look for patterns and understand how much of your life is spent in rapid fire context switching to see where there are some possible efficiencies. ● [29:07] The most transformative thing you can do for your schedule is to acknowledge the unavailable time or busy time in your day and block it off on your schedule. This could be when you are up in the morning making breakfast and getting lunches packed, or time when you kids get home from school and you have things to do. Usually we try to fill this time with other things, but it is a necessity to block it out so those things can be done. QUOTES: [12:33] “When we’re in control, that means we’re deciding how we’re spending our time, what we’re saying yes to, when we’re doing it, and we have really good boundaries with that.” - Megan Sumrell [20:03] “Every time you look at your to-do list, you’re having to make a decision and now your brain - more gas is taken out of it. So by the end of the day, you’re in full decision-fatigue mode and your brain can’t make good choices. This often ties into why at the end of the day, we hit the panty and make bad health choices as well. It’s not because you don’t have willpower, it's not because you’re not a good person, it’s because your brain is done. You’ve maxed it out, it’s in full on decision fatigue.” - Megan Sumrell [25:00] "What's really powerful with this planning system is one of the things you’re looking for in your time audit is this, how much of my time on average each week is spent dealing with things I had no idea was coming had to be dealt with in that week, and I call this planning for uncertainty, and it’s different for everybody and it’s different in different seasons of our life.” - Megan Sumrell [37:06] “Your plan does not confine you, it supports the goals that you have in your life.” - Megan Sumrell "It’s not that there isn’t enough time in the day, it’s not that you’re a poor planner. Rather it’s simply time to shift our relationship with time and adopt an approach to time management that better fits our modern lives." - Jenn Trepeck RESOURCES: Become A Member of Salad with a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram GUEST RESOURCES: BIO: Megan Sumrell is a former corporate techie turned entrepreneur. As a business owner, mom, and wife, she knows exactly how hard it is to juggle #allthethings while still maintaining your own sense of self and purpose. When her daughter was born in 2010, life as she knew it completely changed. After struggling to manage work, motherhood, and family, Megan set about a new way to manage her time and organize her calendar. She took her 20+ year career in systems and processes and applied it to one of her favorite things... time management! As a Time Management Expert for women seeking Work+Life Harmony, Megan teaches specific strategies to help women get on top of their time, calendar and goals while getting rid of stress, overwhelm, and exhaustion. Her proprietary planning approach is the only 'feminine' planning system that works from the 'bottom up'. Her courses and planner teach exactly how to plan your weeks and days to maximize productivity efficiently, while still allowing for flexibility and down time. | |||
| Nutrition Nugget: Three Perspectives | 08 Mar 2024 | 00:09:26 | |
Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about the three different perspectives we can take when facing situations that happen in our lives. You can choose to be a hero, a victim, or a learner. Jenn describes what each perspective is and how the three of them can play into your life and health in different ways. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become A Member of Salad with a Side of Fries | |||