Explore every episode of the podcast Salad With a Side of Fries Nutrition, Wellness & Weight Loss
| Title | Pub. Date | Duration | |
|---|---|---|---|
| Nutrition Nugget: Melting Forest Glow Up | 23 Oct 2026 | 00:15:30 | |
Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Melting Forest Glow Up. A sparkling canned beverage spotted at the Nantucket Airport promises collagen, fiber, mushrooms, protein, magnesium, and beauty support, all for 90 calories and zero added sugar. It sounds like a daily reset in a can, but does the label back up the buzz? Jenn digs into the nutrition facts, the ingredient list, and the doses behind the marketing, and the numbers might surprise you. Is this a smart sip for your hair, skin, and nails, or is it more about the ritual than the results? Would Jenn toss one in her cart, or leave it at the airport? You will have to listen 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: Sponsored by Dash Dog Food - text DASH to 833-801-0500 to get 60% off your first box! Become a Happy Healthy Hub Member A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram Mushrooms are Nature's Technology (feat. Alex Wolfe) ‘Shroom Talk (feat. Jeff Chilton) Jenn Trepeck, Nutrition Nugget, Salad With A Side Of Fries, Health Tips, Wellness Tips, Collagen Protein Drink, Melting Forest Glow Up, Sparkling Collagen Protein, Hydrolyzed Bovine Collagen, Functional Mushrooms, Reishi Mushroom, Prebiotic Fiber, Cassava Root Fiber, Magnesium Citrate, Vitamin C, Astrion, Stevia Leaf Extract, Natural Flavors, Zero Added Sugar, Net Carbs, Food Label Reading, Ingredient List, Nutrition Facts, Hair Skin And Nails, Beauty From The Inside Out, Clear Protein, Whey Protein, Muscle Synthesis, Protein Intake, Fiber Intake, Hunger Control, Satiety, Weight Loss, Wellness, Functional Beverages, Prepackaged Drinks, Third-Party Testing, Non-GMO, Organic Ingredients, Immune Support, Antioxidant Support, Stress Support, Calm Ritual, Healthy Snacks, Marketing Claims, Health Coach, Supplement Dosing, Is Collagen Protein Drink Good For Weight Loss, Sparkling Collagen Drink With Reishi Mushroom And Fiber | |||
| Is It Too Late to Start Strength Training After 40? (feat. Jeanne Phares) | 21 Oct 2026 | 00:46:20 | |
Can strength training for women over 40 still change your life? It can, and the sooner you begin, the more you gain. Learn how muscle protects your energy, balance, and independence through menopause and beyond. From push and pull to hinge and carry, simple moves make everyday life easier. Host Jenn Trepeck sits down with Jeanne Phares, a retired CPA, certified health coach, and leukemia survivor who rebuilt her body after a stem cell transplant. Together they discuss strength training after 40, why losing estrogen changes the game, and how sleep, recovery, and protein make every workout count. What You Will Learn in This Episode: ✅ Why it is never too late to start strength training in your 40s, 50s, 60s, and beyond, and how a flywheel habit beats motivation. ✅ How the push, pull, squat, hinge, and carry build functional movement for longevity and fall prevention. ✅ What estrogen loss does to muscle and why protein, water, and fiber needs rise with age. ✅ How to choose the correct weight, train at home with exercise bands, and protect recovery through sleep. The Salad With a Side of Fries podcast, hosted by Jenn Trepeck, explores real-life wellness and weight-loss topics, debunking myths, misinformation, and flawed science surrounding nutrition and the food industry. Let’s dive into real-life wellness and weight loss, including drinking, eating out, and skipping the grocery store. TIMESTAMPS: 00:00 Why women fear bulky muscles from strength training and how the testosterone myth keeps them stuck 2:00 From CPA to health coach, a Leukemia diagnosis and stem cell transplant shaped Jeanne’s work with women in midlife 4:54 Why strength training matters most for women in midlife and the role menopause plays in muscle building 10:20 Begin today and build a habit, not motivation, and track real progress with strength measurements instead of the scale, which cannot show how much muscle you gain 11:50 The push, pull, squat, hinge, and carry framework for functional body movement and connect workouts to real goals and layer on protein-forward nutrition, plus water and fiber 14:05 Build a flywheel system instead of an eight-week program, adding recovery and sleep to protect muscle 17:30 How strong muscles prevent falls in women over 60 and why longevity matters more than building big muscles 23:41 How to lift the correct weight, how to avoid injury, and how to choose a midlife trainer 26:32 Home gym basics for beginners, from light weights and straight exercise bands to body weight workouts on a yoga mat 27:58 Squat form made simple, using a chair, cushion, and mirror to modify the move safely at any mobility level and how to balance your routine across all five functional movements 30:15 Real exercise examples for the push, pull, squat, hinge, and carry, from rows to deadlifts and suitcase carries 32:33 The carry, grip strength as a leading indicator of longevity, and lifestyle choices that support strength training and prioritizing recovery 33:30 Rest days and active recovery, why rest days are not cheat days and Jeanne’s pre-workout practice of gratitude, showing up for yourself, and dynamic stretching before lifting KEY TAKEAWAYS: 💎 A simple habit beats motivation, so start today and let momentum do the work, with no need to wait for Monday. 💎 Lifting weights will not make you bulky, because women carry a fraction of a man’s testosterone, and strength training is what creates a toned look. 💎 Putting yourself first is not self-care indulgence. Protecting your body protects your independence and the people who rely on you. 💎 A short gratitude ritual and a dynamic warm-up before each session remove hesitation and help you show up for yourself. ABOUT THE GUEST: Jeanne Phares is the founder of Sage Lifestyle Collective, a publishing imprint and coaching brand for women in midlife and beyond. A retired CPA with over 40 years of personal strength training experience and a certified Health and Wellness Coach, Jeanne brings a rare blend of financial expertise, lived experience, and evidence-based health knowledge to everything she creates. Through Sage Lifestyle Collective, Jeanne publishes books across women's health, personal finance, retirement planning, and gift categories, with titles spanning strength training, menopause and perimenopause, and money management for women. Her catalog reflects a single conviction: midlife is a season of agency and reinvention, not decline. Beyond publishing, Jeanne developed the 8-Week Sage Strength Transformation Program, a coaching program centered on progressive strength training, protein-forward nutrition, sleep and recovery, and cortisol management for women navigating perimenopause and menopause. She also coaches women 40 and older directly, helping them build strength, confidence, and a healthier relationship with their changing bodies. Jeanne is a passionate speaker and podcast guest who loves talking with groups about strength, health, and reinvention in midlife. Sharing this message with women who need to hear it is some of the work she finds most rewarding. Based in Los Angeles, Jeanne is a mother of two daughters and considers Sage Lifestyle Collective a generational legacy project. When she isn't writing or coaching, you'll find her strength training, reading, sewing, or studying French. RESOURCES: Sponsored by Dash Dog Food - text DASH to 833-801-0500 to get 60% off your first box! Become a Happy Healthy Hub Member A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram Text ‘Book’ to 833-801-0500 GUEST RESOURCES: Sage Life Style Press - Website SAGE LIFESTYLE PRESS (@jeanne.sage_lifestyle) | TikTok Jeanne - Sage Lifestyle - Instagram Jeanne - Author - Sage Lifestyle Press QUOTES: 7:58 “I believe the difference between knowing what to do and doing it is understanding why.” – Jenn Trepeck 9:16 “Estrogen is muscle protective. When you don’t have estrogen, you don’t have that, and we start losing muscle in our 30s.” – Jeanne Phares 9:52 “The changes in hormones make it more challenging to build the muscle, to maintain the muscle that you have, to break down the protein that you’re eating, even to absorb all of those nutrients.” – Jenn Trepeck 12:47 “If you want energy, start to strength train. If you want to feel good in your body and have confidence, start to strength train. – Jeanne Phares 36:11 “Those recovery days or those rest days, that’s the moment for the cardio, the yoga, some of the other types of movement that maybe isn’t as weight- or resistance-focused.” – Jenn Trepeck 45:42 “It is never too late to start strength training. You can make gains, and they are absolutely worth the effort.” – Jenn Trepeck Jenn Trepeck, Salad With A Side Of Fries, Nutrition Nugget, Health Coach, Weight Loss For Real Life, Strength Training, Strength Training for Women, Midlife Women, Menopause, Perimenopause, Postmenopause, Muscle Loss, Estrogen, Build Muscle, Protein-Forward Diet, Functional Movement, Progressive Resistance, Exercise Bands, Home Gym, Body Weight Exercises, Squat, Deadlift, Kettlebell Swing, Farmer’s Carry, Grip Strength, Longevity, Fall Prevention, Recovery Days, Active Recovery, Sleep, Fiber, Water Intake, Kidney Function, Habit Building, Flywheel, Strength Measurements, Personal Trainer, Sage Lifestyle Collective, Leukemia Survivor, Stem Cell Transplant, Health Coach, Testosterone, Dynamic Stretching, Gratitude, Weighted Vest, Slow Tempo Reps, How To Start Strength Training After 40, Strength Training For Women In Menopause. Strength Training For Women Over 40 | |||
| Nutrition Nugget: Should | 16 Oct 2026 | 00:09:26 | |
Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about one tiny word you probably say every day: should. Have you ever noticed how often it shows up when you think about food, workouts, and your health? Jenn digs into what people are searching online, why the answer to nearly every one of those questions is “it depends,” and a surprising line she heard that gave her chills. Some say a little pressure gets you moving, while others say it quietly works against you. Is the word “should” a helpful push or a hidden trap, and what might happen if you swapped it for a different word? Jenn shares where she lands, and the answer might change how you talk to yourself. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Sponsored by Dash Dog Food - text DASH to 833-801-0500 to get 60% off your first box! Become a Happy Healthy Hub Member A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram Jenn Trepeck, Nutrition Nugget, Salad With A Side Of Fries, Health Tips, Wellness Tips, Positive Self Talk, Should, Could, Shame, Guilt, Self Talk, Should Talk, Mindset, Motivation, Wellness, Weight Loss, Healthy Habits, Diet Culture, Intermittent Fasting, Calorie Counting, Gluten Free, Low Carb, Protein Supplement, Red Meat, Water Intake, Eating Habits, Emotional Eating, Food Shame, Brené Brown, Self Compassion, Self Judgment, Behavior Change, Health Coach, Lifestyle Coach, Mindful Eating, Food Rules, Dieting, Healthy Lifestyle, Body Image, Self Worth, Mental Health, Nutrition Advice, Sustainable Habits, Stress Management, Sleep, Exercise, How To Stop Shoulding Yourself With Food, Why Shame Does Not Motivate Healthy Eating | |||
| Lymphatic Flow Is the Missing Link in Longevity and Metabolic Health (feat. Dr. John Douillard) | 14 Oct 2026 | 00:46:19 | |
Your lymphatic system is a cleanup network with no automatic motor of its own, and most of us have slowed it down over the years. The good news is that better lymphatic drainage may start with how you breathe, move, and eat. Learn how to help your body clear what it no longer needs. Host Jenn Trepeck welcomes Dr. John Douillard, an Ayurvedic longevity expert and former director of player development for the NBA's New Jersey Nets, to explain diaphragmatic breathing, nose breathing, and metabolic health, plus how to improve lymphatic flow naturally for longevity. Learn why a weak diaphragm may leave you tired, stiff, and sluggish, and which simple movements can help. You will also hear easy ideas for walking after meals, citrus peel, and better sleep. What You Will Learn in This Episode: ✅ How the lymphatic system works as your body's waste removal and immune delivery network, and why the diaphragm acts as its pump. ✅ Simple diaphragmatic breathing steps through the nose that support lymph drainage and calm the nervous system. ✅ How digestion, stress, and walking after meals influence lymph congestion and metabolic health. ✅ Which signs may show your efforts are working, including less morning stiffness, a steadier stress response, and better sleep. The Salad With a Side of Fries podcast, hosted by Jenn Trepeck, explores real-life wellness and weight-loss topics, debunking myths, misinformation, and flawed science surrounding nutrition and the food industry. Let’s dive into real-life wellness and weight loss, including drinking, eating out, and skipping the grocery store. TIMESTAMPS: 00:00 The best sleep position for brain lymph drainage 04:47 Ironman training and Ayurveda lead to nose breathing, meditation, and faster athletic recovery for Dr. Douillard 08:06 Nose breathing versus mouth breathing study shows parasympathetic calm and how to reach the runner's high 12:00 What the lymphatic system does, why the diaphragm is the lymph pump, and the glymphatic link to brain health 16:25 Metabolic health and lymph congestion: how undigested protein and fat lead to fatigue, stiffness, and swelling 19:11 Does sleeping position signal stuck lymph? Why side sleeping beats back sleeping for brain lymph drainage 20:52 Cellulite and lymph congestion, plus citrus peel bioflavonoids like diosmin and hesperidin for microcirculation 24:11 Rebounding, jump rope, vibration plates, and hydration for lymph flow versus treating the upstream cause 25:16 Walking after meals, Shata Pavali, and how post-meal movement supports digestion, blood sugar, and lymph 30:10 Step-by-step diaphragmatic breathing through the nose with nitric oxide benefits for better lymph flow 39:38 Signs your lymphatic support is working: less morning stiffness, stress resilience, strength, and better sleep KEY TAKEAWAYS: 💎 Dr. Douillard explains that the diaphragm is the true lymphatic pump, so slow, full breaths through the nose are the foundation of lymph health. 💎 Incomplete digestion may send undigested protein and fat into the lymph, which is why he treats digestion as the upstream fix rather than simply avoiding trigger foods. 💎 Rebounding, jump rope, and vibration plates support lymph movement, but hydration, daily movement, and a short walk after eating matter just as much. 💎 Left side sleeping, citrus peel bioflavonoids, and nitric oxide boosting foods like beets are easy add-ons that fit a longevity routine. ABOUT THE GUEST: Dr. John Douillard, D.C., C.A.P., is an Ayurvedic longevity expert, founder of LifeSpa. For 40-plus years, he has helped more than 100,000 patients and many athletes as the former Director of Player Development for the NBA’s New Jersey Nets. He has built a trusted Ayurveda and natural health education platform with 1,500+ free articles and videos, reaching 500,000+ followers and over 12 million YouTube views. He studied Ayurveda in India in 1986, then co-directed Deepak Chopra’s U.S. center and trained medical doctors in Ayurveda. He has written seven books, including Eat Wheat, The 3-Season Diet, and Body, Mind, and Sport. Dr. John is known for “proving ancient wisdom with modern science.” He teaches simple daily habits that improve digestion, energy, sleep, resilience, and longevity by working with the body’s rhythms, including circadian timing, seasonal eating, nose breathing, the microbiome, and lymphatic health. In a world of wellness hype and restrictive trends, his approach helps listeners build sustainable health that actually lasts. RESOURCES: Sponsored by Dash Dog Food - text DASH to 833-801-0500 to get 60% off your first box! Become a Happy Healthy Hub Member A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram Text ‘Book’ to 833-801-0500 GUEST RESOURCES: John Douillard's LifeSpa - Website Ayurveda Meets Modern Science Podcast | John Douillard's LifeSpa The Best Diaphragmatic Exercises: Breath Training for Better Health QUOTES: 12:23 "Most people are walking around with a broken lymphatic pump." – Dr. John Douillard 16:00 "Turn the volume up, slow this down, listen to it again and again to ensure that what we're talking about today becomes part of daily practice." – Jenn Trepeck 25:25 "The lymph loves water and it loves hydration and it loves movement." – Dr. John Douillard 40:20 "Add in some of these practices and see what you notice, because it can show up in every part of your life." – Jenn Trepeck 45:35 "Ensuring lymphatic flow doesn't have to be another time-consuming activity. Instead, it could be a simple, intentional moment, a couple of choices with proper breathing." – Jenn Trepeck Jenn Trepeck, Salad With A Side Of Fries, Nutrition Nugget, Health Coach, Weight Loss For Real Life, Lymphatic Drainage, Lymphatic System, Lymph Flow, Lymphatic Pump, Diaphragm, Diaphragmatic Breathing, Nose Breathing, Mouth Breathing, Nitric Oxide, Parasympathetic Nervous System, Fight Or Flight, Runner's High, Ayurveda, Longevity, Metabolic Health, Digestion, Undigested Protein, Lymph Congestion, Glymphatic System, Long Haul COVID, Cognitive Decline, Brain Lymph, Sleep Position, Thoracic Duct, Cellulite, Citrus Peel, Bioflavonoids, Hesperidin, Diosmin, Rebounding, Jump Rope, Vibration Plates, Hydration, Walking After Meals, Blood Sugar, Heartburn, Stomach Acid, Bile Production, Stress, Ribcage, Ujjayi Breath, How To Improve Lymphatic Flow Naturally, Diaphragmatic Breathing For Lymphatic Drainage | |||
| Nutrition Nugget: Crunch | 09 Oct 2026 | 00:10:23 | |
Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Crunch. Have you ever wondered why a bag of chips seems to taste better the louder it snaps, or why a soft snack never quite hits the spot? Jenn digs into a quirky study where identical chips were judged fresh or stale based on nothing but sound, and explores why that crunch lights up our brains and keeps us hooked. Some say it is all about our primitive wiring, while others point to the psychology of satisfaction and even a hidden outlet for aggression. Food companies seem to know a thing or two about this as well. So is crunch a helpful sensory cue that keeps us mindful, or a clever trap engineered to keep us reaching for more? Jenn shares what she sees in her clients and a few swaps worth trying, but you will have to listen to find out where she lands. 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: Sponsored by Dash Dog Food - text DASH to 833-801-0500 to get 60% off your first box! Become a Happy Healthy Hub Member A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram Jenn Trepeck, Nutrition Nugget, Salad With A Side Of Fries, Health Tips, Wellness Tips, Healthy Crunchy Snacks, Crunch Cravings, Crunchy Foods, Satisfying Crunch, Food Texture, Multisensory Eating, Sound Of Chewing, Pringles Study, Journal Of Sensory Studies, Salty Snack Cravings, Potato Chips, Ultra-Processed Foods, Healthy Snacks, Roasted Chickpeas, Nuts And Seeds, Popcorn, Jicama, Raw Vegetables, Mindful Eating, Distracted Eating, Food Cravings, Weight Loss, Wellness, Nutrient Dense Foods, Food Manufacturers, Pro-Inflammatory Ingredients, Food Additives, Read Food Labels, Satisfaction, Auditory Cues, Evolutionary Eating, Freshness, Portion Control, Emotional Eating, Healthy Eating Habits, Crunchy Snack Alternatives, Eating Experience, Fresh Produce, Craving Crunch, Sensory Science, Weight Loss For Real Life, Why Do I Crave Crunchy Foods, Healthy Crunchy Snacks for Cravings | |||
| A Candid Conversation About Bariatric Surgery and Permanent Weight Loss (feat. Dr. Betsy Dovec) | 07 Oct 2026 | 00:40:12 | |
Bariatric surgery is the most effective tool for permanent weight loss, yet fewer than 1% of eligible people ever choose it. Host Jenn Trepeck of Salad With a Side of Fries sits down with bariatric surgeon Dr. Betsy Dovec to unpack gastric bypass results, weight regain, GLP-1 medications, and the aftercare habits that separate lasting success from a rebound. Learn how to compare bariatric surgery vs. GLP-1 medications for your own goals. If you have tried every diet and still feel stuck, this conversation could change how you see your options. Press play for the honest, judgment-free facts behind the stigma. What You Will Learn in This Episode: ✅ How gastric bypass works, from the thumb-sized pouch to the Y-shaped reconnection, and why nutrient absorption stays normal. ✅ Why the lap band and sleeve gastrectomy fell short, and when revisional surgery can restore comfortable eating. ✅ How BMI misses visceral fat and why body shape matters when choosing between surgery and medication. ✅ What pre-op preparation looks like, including eating three meals a day, building a meal plan, and starting a protein-forward routine. ✅ Dr. Dovec’s Four Ms that make the difference between results that last and gaining the weight back (regardless of your approach to losing the weight). The Salad With a Side of Fries podcast, hosted by Jenn Trepeck, explores real-life wellness and weight-loss topics, debunking myths, misinformation, and flawed science surrounding nutrition and the food industry. Let’s dive into real-life wellness and weight loss, including drinking, eating out, and skipping the grocery store. TIMESTAMPS: 00:00 Dr. Betsy Dovec opens with why bariatric surgery is the most effective tool for weight loss and a safer outpatient option 05:23 How Dr. Dovec went from studying pediatrics in West Virginia to becoming a bariatric surgeon 08:49 What to know about bariatric surgery today and comparing weight loss surgery options 13:11 Gastric bypass results and how gastric bypass works: the thumb-sized stomach pouch, the Y-shaped reconnection, and four small incisions 15:15 Nutrient absorption after gastric bypass and weight regain explained: why 85 percent of patients keep weight off and how GLP-1s help after bariatric surgery 19:03 Signs bariatric surgery may be a fit and discussion of the pre-surgery education and aftercare pillars for success 27:55 Preparing for surgery: simple habits to start now, and why obesity care needs a comprehensive, multidisciplinary approach and real partnership KEY TAKEAWAYS: 💎 Bariatric surgery works best as one piece of a multidisciplinary approach that pairs surgery or medication with nutrition, movement, mindset, and community. 💎 Lifelong follow-up is what separates the 85% who keep the weight off from the 15% who regain, and GLP-1 medications can help break plateaus after surgery. 💎 Stigma and misinformation, not lack of need, keep fewer than 1% of eligible patients from considering surgery, even though modern outpatient care is safer than most assume. 💎 Access is shifting as surgery centers and direct-to-employer bundled programs push for cost containment, which could make obesity care more affordable. ABOUT THE GUEST: Dr. Elizabeth “Betsy” Dovec is the world's top female bariatric weight loss surgeon. She is a trailblazing surgeon and the founder and CEO of BodyByBariatrics and The Surgical Institute of Central Florida in Orlando. Over the past 12+ years, she has performed more than 6,500 bariatric surgeries and has completed more bariatric procedures than any other female bariatric surgeon in U.S. history. Dr. Dovec leads a first-of-its-kind, 15,000-square-foot ambulatory surgery and wellness center that combines bariatric surgery, medical weight loss (including GLP-1 medications), GI care, and aesthetics under one roof. After leaving a secure 7-figure hospital job, Dr. Dovec took out a 12-million-dollar loan to build her own center and make weight loss and obesity care accessible and sustainable for people who feel like they’ve tried everything. Dr. Dovec has become a powerful voice for modern, patient-first, value-based obesity care. She is a Diplomate of the American Board of Obesity Medicine and a Fellow of both the American College of Surgeons and the American Society for Metabolic and Bariatric Surgery. Passionate about ending obesity stigma, she advocates treating obesity as a chronic medical disease, not a personal failure, and provides unprecedented lifelong post-surgery support through programs, community retreats, and her podcast, The Weight Loss Collab. RESOURCES: Sponsored by Dash Dog Food - text DASH to 833-801-0500 to get 60% off your first box! Become a Happy Healthy Hub Member A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram Text ‘Book’ to 833-801-0500 GUEST RESOURCES: Surgical Weight Loss | Bariatric Surgery -Instagram The Weight Loss Collab - YouTube Elizabeth A. Dovec - Instragram Dr. Elizabeth A. Dovec - Facebook Dr. Elizabeth A. Dovec - LinkedIn QUOTES: 08:01 “The average person that comes to see a bariatric practice has tried an average of 22 legitimate diet and exercise plans before they come to us.” Dr. Betsy Dovec 08:49 "Bariatric surgery, first and foremost, is the most effective tool that exists to lose weight and keep it off." – Dr. Betsy Dovec 16:30 "So about 15% of bariatric patients will gain some weight back, but 85% don't." – Dr. Betsy Dovec 24:30 "I come to everything from the biopsychosocial approach, which is this idea that everything is biological, psychological, and sociological." – Jenn Trepeck 29:34 "The piece that's sticking with me is that there are multiple pieces of this puzzle that we're fitting together for each individual, whether it's surgical or pharmaceutical, it's not necessarily a magical be-all end-all without the other pieces in place." – Jenn Trepeck 29:50 "It's comprehensive, multidisciplinary, and you've got to come at it from every angle. There is no silver bullet that's just gonna take care of it." – Dr. Betsy Dovec 30:18 "That's my pet peeve with GLPs is that we now have this hyper-focus on one part of this versus all of the hormones involved." – Jenn Trepeck Jenn Trepeck, Salad With A Side Of Fries, Nutrition Nugget, Health Coach, Weight Loss For Real Life, Bariatric Surgery, Gastric Bypass, Weight Loss, GLP-1 Medications, Weight Regain, Lap Band, Sleeve Gastrectomy, Revisional Surgery, Type 2 Diabetes, Obesity Stigma, Body Mass Index, Visceral Fat, Nutrient Absorption, Outpatient Procedure, Surgery Center, Medical Weight Loss, Obesity Medicine, Metabolic Health, High Protein Diet, Emotional Eating, Group Therapy, Weight Loss Therapy, Pre-Op Education, Aftercare, Meal Plan, Mindset, Community Support, Virtual Consultation, Body By Bariatrics, Stomach Pouch, Small Intestine, Malabsorption, Vitamin Deficiencies, Chronic Disease, Multidisciplinary Approach, Health Coach, Employer Healthcare, Insurance Coverage, Lifelong Follow-Up, Gold Standard, Bariatric Surgery Vs GLP-1 Medications, How To Prevent Weight Regain After Gastric Bypass | |||
| Nutrition Nugget: NMN | 02 Oct 2026 | 00:13:04 | |
Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about NMN (Nicotinamide Mononucleotide), the anti-aging supplement everyone from celebrities to your own family members seems to be asking about. Why did it explode in popularity when its cousin NAD+ was the star just a couple of years ago? Is it truly a breakthrough for aging at the cellular level, or is it just the latest shiny wellness trend? Jenn breaks down what NMN is, why it was off limits in supplements for so long, and what to look for if you are curious. She also shares what she's noticed after months of experimenting, and why some of her clients and colleagues report a very different experience. So, is NMN worth adding to your routine, or is the hype bigger than the results? Press play to find out where Jenn lands. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become a Happy Healthy Hub Member A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram Jenn Trepeck, Nutrition Nugget, Salad With A Side Of Fries, Health Tips, Wellness Tips, NMN Supplement, NMN, NAD+, Nicotinamide Mononucleotide, NAD+ Precursor, Anti-Aging Supplement, Healthy Aging, Longevity, Cellular Energy, Mitochondrial Function, Nicotinamide Riboside, NR Vs NMN, Spermidine, Fisetin, NMN Dosage, NAD+ Levels, Cellular Health, DNA Repair, Metabolic Health, Perimenopause, Kim Kardashian, FDA, Dietary Supplements, Antioxidants, Gut Health, Cognitive Function, Insulin Sensitivity, ATP Production, Mental Clarity, Energy Support, Weight Loss, Wellness, Supplement Quality, Aging Well, Brain Health, Inflammation, Physical Performance, Women Over 40, Youth Molecule, Best NMN Supplement Dosage For Anti-Aging, NMN Vs NAD+ Supplement Which Is Better | |||
| The Next Frontier Files: The Convergence (vol. 7) | 30 Sep 2026 | 00:35:27 | |
What happens when gut health, menopause, peptides, nutrition, and food policy all start converging? After seven years of conversations about the future of wellness, the trends are pointing toward a bigger shift: new tools may change how we approach healthspan, and yet the fundamentals still matter. Host Jenn Trepeck closes out The Next Frontier Files, the seven-episode miniseries retrospective from Salad With a Side of Fries as she reflects on year seven. She shares her own take on the next frontier in wellness, and explains how peptides and food policy fit into the future of healthspan. It is a big-picture reminder that the basics still matter most, no matter which new trend arrives next. What You Will Learn in This Episode: ✅ Why convergence is the defining theme of year seven, with gut health, menopause, and peptides appearing together like never before. ✅ How the GLP-1 boom is pushing fiber and micronutrients into the spotlight, and why muscle wasting is a risk of eating too little. ✅ Which foundations, from nutrition and sleep to community, protect your healthspan when new biohacking tools arrive. ✅ How a proposed reckoning with the food supply and processed foods could make quality nutrition more affordable. The Salad With a Side of Fries podcast, hosted by Jenn Trepeck, explores real-life wellness and weight-loss topics, debunking myths, misinformation, and flawed science surrounding nutrition and the food industry. Let’s dive into real-life wellness and weight loss, including drinking, eating out, and skipping the grocery store. TIMESTAMPS: 00:00 Welcome to the year seven finale and a look at how wellness trends all converge at once 04:15 Philip Pape begins year seven recap with precision medicine, genetics, and artificial intelligence joining forces 07:19 Abby Sharp warns against the pathologizing of hunger and our bond with food 11:51 Jared St. Clair discusses why gut health and microbiota transplant may explain more than digestion, including mental health 13:06 Dr. Stan Pierce shares his perspective on Neuralink, brain-computer interfaces, and new funding for brain research that could change healthcare 16:06 Hormones, menopause, thyroid, and peptides as five voices reach beyond their own topics 19:14 Sarah Wragge predicts Fiber and micronutrients will take center stage as GLP-1 users risk bone density and muscle loss 20:14 Dr. Diane Mueller discusses why aging gets blamed too often, and how community, connection, and cortisol shape healthspan 24:38 Dr. Eric Osansky discusses the relationship between cortisol and stress management 26:01 Molly McNamee says let’s get back to basics: why foundations of health never go out of style as new trends keep cycling 26:38 Jenn pulls together all the predictions as well as her own thoughts for the next frontier in wellness KEY TAKEAWAYS: 💎 Viral trends often arrive before the research does 💎 Build your bio stack first, because hydration, movement, stress care, purpose, and mindset make every biohacking tool work better. 💎 A lot of what gets blamed on aging deserves a closer look, and blood markers can help you catch preventable disease early. 💎 Real change in healthcare starts when you reclaim autonomy over your health, one informed choice at a time. RESOURCES: Become a Happy Healthy Hub Member A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram Text ‘Book’ to 833-801-0500 The Next Frontier Files: The Frontier We Didn't Choose - Vol 1 The Next Frontier Files: Precision and Permission - Vol 2 The Next Frontier Files: Precision and Permission - Vol 3 The Next Frontier Files: Ask the Robot vs. the Tried & True - Vol 4 The Next Frontier Files: The Body Knew First (vol.5) The Next Frontier Files: More Puzzle Pieces, Real and Claimed (vol.6) The Health Tool No One's Talking About The Diseases You Don't Have to Get and the Blood Markers that Prove It How to Know You're Healthy and Not Just Not Sick Blue Zones: A Blueprint for Physical and Mental Health Nutrition Nugget: Holding Hands QUOTES: 02:16 "Everything we've tracked throughout the last six episodes of this miniseries and six years of content shows up in year seven. Everything all at once in the same episodes, sometimes even in the same sentences. This is convergence." – Jenn Trepeck 05:37 “I really think it is understanding our genetics and epigenetics and nutrigenomics, which is the interplay between genetics, nutrition, and lifestyle, and how our nutrition and our lifestyle can turn up and turn down the volume on our genes.” – Jenn Trepeck 29:37 "I hope that this will reinforce the continued commitment to the foundations of healthspan so that we can make the most of those benefits, because we add the biohack to our biostack." – Jenn Trepeck 31:14 "When we increase the cost of the more processed foods, subsidize the farming and the cost of quality nutrition, we will see over time that quality, more nutritious foods become more economical." – Jenn Trepeck 31:50 "It is still my frontier in wellness to change the state of healthcare by empowering individuals to reclaim autonomy over their health and their lives." – Jenn Trepeck Jenn Trepeck, Salad With A Side Of Fries, Nutrition Nugget, Health Coach, Weight Loss For Real Life, Wellness Trends, Weight Loss, Gut Health, Peptides, Hormones, Menopause, GLP-1, Convergence, Precision Medicine, Genetics, Nutrigenomics, Artificial Intelligence, Healthspan, Community, Connection, Fiber, Micronutrients, Cortisol, Thyroid, Hormone Replacement Therapy, Regenerative Medicine, Longevity, Foundations Of Health, Back To Basics, Food Supply, Processed Foods, Food Additives, Nutrition, Hydration, Sleep, Stress Management, Mindset, Biohacking, Accessible Wellness, Neuralink, Alcohol And Cancer, Microbiota Transplant, NMN, Anti-Aging, Social Media Trends, Preventable Disease, Next Frontier In Wellness Predictions, Healthspan Foundations For Biohacking | |||
| Nutrition Nugget: Olive Garden | 25 Sep 2026 | 00:15:33 | |
Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Olive Garden. Yes, the chain restaurant with the famous unlimited breadsticks. Can a sit-down Italian favorite really fit into a healthy lifestyle? Jenn dug into the nutrition facts, and what she found surprised even her, especially when it comes to one number that shows up in nearly every dish. Olive Garden has also launched a new Lighter Portions menu aimed at people taking GLP-1 medications, so Jenn did some detective work to see what is behind it. Is it a true game changer or something else entirely? She also shares which soups, salads, and entrees might deserve a spot at your table, and which classic dishes could be a bigger challenge than you would guess. Is Olive Garden ever a smart choice, or should it stay off your list? Listen in to hear Jenn's final verdict. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become a Happy Healthy Hub Member A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram Olive Garden Lighter Portions Menu Jenn Trepeck, Nutrition Nugget, Salad With A Side Of Fries, Health Tips, Wellness Tips, Olive Garden Nutrition, Olive Garden Menu, Olive Garden Healthy Options, Wellness And Weight Loss, Healthy Eating At Restaurants, Eating Out Healthy, Sit Down Restaurant, Chain Restaurant, GLP-1 Menu, GLP-1 Medication, Weight Loss Drugs, Lighter Portions, Portion Sizes, Sodium Content, High Sodium Foods, Low Sodium Choices, Soup Salad And Breadsticks, Unlimited Breadsticks, Minestrone Soup, Pasta E Fagioli, Herb Grilled Salmon, Grilled Chicken Margherita, Shrimp Scampi, Chicken Parm, Gluten Sensitive Menu, Nutrition Facts, Macronutrients, Carbohydrates, Protein, Fiber, Saturated Fat, Calorie Density, Healthy Restaurant Choices, Dining Out Tips, Weight Loss Tips, Fast Food Alternatives, Restaurant Nutrition, Mindful Eating, Healthiest Things To Order At Olive Garden, Olive Garden Lighter Portions Menu Nutrition Facts | |||
| The Next Frontier Files: More Puzzle Pieces, Real and Claimed (vol. 6) | 23 Sep 2026 | 00:29:30 | |
Six years of experts. One question asked every single time, and a pile of predictions that either aged beautifully or fell apart on contact with reality. Some of the boldest claims came wrapped in credentials, while some of the quietest answers turned out to be the ones worth keeping. Year six was when the wellness conversation got loud enough that discernment became the real skill. On this episode of The Next Frontier Files, Jenn Trepeck plays back year six of the next frontier in wellness answers and hands-down verdicts. Fat cells that remember your old weight. Menopause research that still has not arrived. Peptide therapy sitting next to skin tanning in the same sentence. Artificial intelligence in medicine, and the guest who predicted the backlash a year before it happened. Plus a hydrogen claim about living into the thousands that deserves the raised eyebrow it gets. What You Will Learn in This Episode: ✅ Why fat cell memory rewrites the RNA of your cells and makes weight maintenance harder after rapid loss, especially after GLP-1 drugs ✅ How genetics and the microbiome shift with your environment, which is why one-size-fits-all advice keeps failing ✅ What methylation risk scores and biological age testing could unlock as they move toward FDA approval ✅ The difference between a wearable data point and the time, care, and listening that actually changes outcomes The Salad With a Side of Fries podcast, hosted by Jenn Trepeck, explores real-life wellness and weight-loss topics, debunking myths, misinformation, and flawed science surrounding nutrition and the food industry. Let’s dive into real-life wellness and weight loss, including drinking, eating out, and skipping the grocery store. TIMESTAMPS: 00:00 Jenn shares why seven years of wellness trends became a seven-part miniseries built from one rapid-fire question 04:45 The year six theme arrives, exploring fat cell memory and being on the same team as your own body 05:19 Professor Ferdinand von Meyenn on prevention, health span, and incentivizing care before disease 07:38 Dr. Kathy Campbell on genetics and the microbiome as two universes of variables and complexity 08:57 Hannah Went discusses the methylation risk scores and FDA approval 09:33 Vince Sant on peptide therapy for joint health, muscle recovery, and where the claim drifts 10:41 Zora Benhamou and Monica Packer discuss menopause research gap and gender neutral studies 11:56 Ashley Fillmore feels like the future is bright, but hopes it will be more affordable for the average consumer 13:01 Jenn Malecha shares a new frontier of functional medicine for pets 16:23 Dr. Dana Stern on artificial intelligence and predictive health 18:25 Dr. Andrea Nakayama feels the frontier is going to be wearables, but has thoughts about where she wishes it was going 19:39 Greg the Hydrogen Man claims reversed aging and a device that does not exist yet 21:58 Martin Pytela hopes that the HHS will find that drugs should be regulated separately from food 23:44 Getting back to basics with real food, daily movement, consistency, and self-kindness KEY TAKEAWAYS: 💎 Not every piece handed to you belongs in your picture. A real piece of the wellness puzzle comes with research, nuance, and honesty about what is still unknown. A claimed piece arrives with an NDA and a promise of living for a thousand years. 💎 The most useful predictions were the least dramatic ones. Prevention over treatment. Healthspan over lifespan. Eating real food and moving daily. The unsexy answers keep outperforming the exciting ones. 💎 Data is the easy part. Wearables, functional testing, and metabolic rate measurement are all real and improving. Yet, affordability and access still lag, and none of it replaces a clinician who listens to the whole story. 💎 Guests are not just predicting the field; they are building it. One guest referencing another guest's book years later shows a genuinely interconnected wellness ecosystem, not a series of isolated forecasts. RESOURCES: Become a Happy Healthy Hub Member A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram Text ‘Book’ to 833-801-0500 The Next Frontier Files: The Frontier We Didn't Choose - Vol 1 The Next Frontier Files: Precision and Permission - Vol 2 The Next Frontier Files: Precision and Permission - Vol 3 The Next Frontier Files: Ask the Robot vs. the Tried & True - Vol 4 The Next Frontier Files: The Body Knew First (vol.5) QUOTES: 04:45 "I think understanding the science and biology of it all also helps us understand what's happening in the body, and then we can be on the same team as our bodies rather than feeling like it's doing this thing that we don't understand." – Jenn Trepeck 06:34 "Fat cells remember. They hold onto the memory of a previous weight, and an obesogenic environment overwrites the RNA of the fat cell." – Jenn Trepeck 17:15 “I think we're making a big shift kind of towards the AI era in wellness, although here's my thought on that: I think we're gonna find we need to stop, pivot, and revert to some of the basics.” – Jenn Trepeck 19:11 "The data is the easy piece. The hard piece, the one that people keep leaving out of the picture, is time, care, and active listening." – Jenn Trepeck 28:50 "Not every piece someone hands you belongs in your picture. Real ones are worth adding, claimed ones are worth a second look." – Jenn Trepeck Jenn Trepeck, Salad With A Side Of Fries, Nutrition Nugget, Health Coach, Weight Loss For Real Life, Wellness Trends, Next Frontier In Wellness, Health Span, Longevity, Aging, Prevention, Fat Cell Memory, Metabolic Disease, Bariatric Research, Weight Maintenance, GLP-1 Drugs, Ozempic, Wegovy, Zepbound, Genetics, Microbiome, Epigenetics, Methylation Risk Scores, Biological Age, Peptide Therapy, Joint Health, Muscle Recovery, Menopause, Perimenopause, Women's Health Research, Hormones, Functional Medicine, Functional Testing, Metabolic Rate, Personalized Health, Artificial Intelligence, Predictive Health, Wearables, Health Data, Red Light Therapy, Methylene Blue, Food Safety, Measles Outbreak, Real Food, Consistency, How To Tell Real Wellness Advice From Hype, Why Menopause Research Is Still Missing From Women's Health | |||
| Nutrition Nugget: Cozy Cardio | 18 Sep 2026 | 00:10:40 | |
Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about cozy cardio, the viral trend of trading intense workouts for pajama-clad walks, candlelit stretching, and low-key movement paired with your favorite show or drink. It sounds too easy to work, so does swapping intensity for comfort really move the needle on your health, or is it just a trendy excuse to skip the hard stuff? Jenn breaks down the biochemistry behind why gentler movement might do more for your cortisol, consistency, and long-term results than you'd expect. Still, she also flags a few situations where leaning on cozy cardio alone could work against you. Is this the missing piece your routine has been needing, or a trend best kept in moderation? Jenn shares her honest take. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become a Happy Healthy Hub Member A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram 7 Low-Impact Cardio Exercises To Try hope (@hope_zuckerbrow) | TikTok The (Many) Benefits of a Cardio Workout Blood Pressure: Types, Ranges & Readings How To Improve Cardiovascular Endurance The Health Benefits of Walking Pilates 101: What It Is and Health Benefits Hop to It: 6 Benefits of Jumping Rope How to Start Working Out (Even After Months of Not Moving) Quality, not quantity, counts most in exercise, diet | ScienceDaily What Does ’Moderate-Intensity Exercise’ Mean Anyway? Workout Motivation: Do's and Don'ts To Help You Actually Stick to Your New Exercise Routine I Bought a Desk Treadmill—And It's Revolutionized My Work Routine | Vogue Cozy Cardio Workout: 45 Minutes on My Walking Pad | TikTok The Sweaty Workout That’s Been Scientifically Proven To Help With Depression | Vogue Pilates or Yoga: Which Workout Is Better? The True Benefits Of Walking Every Day, From Balancing Your Blood Sugar To Lowering Stress | Vogue 4 Reasons Why Gaining Muscle Is Key To Healthy Aging | Vogue 7 Tips on Starting (and Keeping!) a Healthy Habit | Vogue David Lloyd Club Turó (@davidlloydclubturo) · Barcelona El pequeño libro de la constancia - Amazon The ‘Cozy Cardio’ TikTok Trend, Broken Down By A Personal Trainer - Forbes Vetted 'GMA' explores 'cozy cardio' trend l GMA How 'Cozy Cardio' Helped a Former Weight-Loss Influencer Rethink Exercise - Business Insider Cozy Cardio Intensity Workouts Podcast: Is ‘Cozy Cardio’ as Effective as High-Intensity Workouts? | Health Matters | NYP A Neuroscientist-Approved Trick to Stop Procrastination | Vogue “Cosy Cardio” is my new favorite thing to do! : r/loseit Jenn Trepeck, Nutrition Nugget, Salad With A Side Of Fries, Health Tips, Wellness Tips, Cozy Cardio, Low Impact Workout, Cardiovascular Exercise, Weight Loss, Wellness Influencer, Stress Management, Cortisol Regulation, Fight Or Flight Response, Non Exercise Activity Thermogenesis, NEAT, Fat Oxidation, Cellular Energy Pathways, Insulin Sensitivity, Endorphins, Dopamine, Vagus Nerve, Resistance Training, Muscle Metabolism, Flexibility Training, Balance Training, Longevity, Heart Health, Blood Pressure, Cholesterol Levels, Consistency, Habit Building, Self Love, Exercise Motivation, Moderate Intensity Exercise, Walking Workout, Pilates, Yoga, Jump Rope, Jumping Jacks, Cycling, TikTok Trend, Movement Routine, Functional Muscle, Independent Living, Nervous System Regulation, Mental Health And Exercise, Benefits Of Cozy Cardio For Stress Management, How To Start A Cozy Cardio Routine | |||
| The Next Frontier Files: The Body Knew First (vol. 5) | 16 Sep 2026 | 00:22:53 | |
Wellness trends keep circling back to one truth, and this The Next Frontier Files episode proves it louder than ever before. Across 104 episodes in year five of Salad with a Side of Fries, guest predictions kept pointing to the same signal from the human body, again and again, without anyone comparing notes or planning it that way. Host Jenn Trepeck revisits year five of the podcast as part of this 7-episode retrospective of Salad with a Side of Fries, called The Next Frontier Files, and looks at expert guests’ answers to the next frontier in wellness, connecting hormonal birth control, gut health, functional medicine, and the rise of cozy cardio into one reflective deep dive that offers powerful insights for today’s wellness culture. What You Will Learn in This Episode: ✅ How hormonal birth control may be connected to long-term hormone disruption, according to guest research shared this year ✅ Why the gut microbiome is now considered central to serotonin production, brain function, and longevity ✅ What functional medicine offers as a root cause approach that conventional healthcare has been slow to adopt ✅ How the cozy cardio trend challenges the idea that movement has to be intense to count The Salad With a Side of Fries podcast, hosted by Jenn Trepeck, explores real-life wellness and weight-loss topics, debunking myths, misinformation, and flawed science surrounding nutrition and the food industry. Let’s dive into real-life wellness and weight loss, including drinking, eating out, and skipping the grocery store. TIMESTAMPS: 00:00 Introduction to volume five of The Next Frontier Files and the wellness trends retrospective series 03:55 Mike Gaskins and Rach Hoeppner on the history and cost of hormonal birth control 06:48 Dr. Daryl Gioffre on why the gut microbiome is the hottest topic in health and wellness 07:55 Dr. John Neustadt and Natasha Trenev on missed body signals in bones and cravings 11:08 Tanya Becker and Chad Levy return with new predictions on genetics and movement 12:56 Chris Burres on longevity technology and living forever 13:45 Nicole Hagen introduces the cozy cardio trend and accessible movement 14:29 Katie Bramlett on body autonomy and self-liberation 15:21 Lindsey Parsons advises that the conventional medical community embrace functional medicine 16:18 Amy Wilson raises concerns about GLP-1 medications and preventative healthcare KEY TAKEAWAYS: 💎 The body often signals what it needs long before modern healthcare systems catch up, a theme guests returned to throughout the year 💎 Functional medicine and root cause approaches continue gaining traction as alternatives to symptom-based treatment 💎 Weight loss culture is shifting, with guests questioning whether pharmaceutical shortcuts honor the body or override it 💎 Reconnecting with hormone health and natural cycles is emerging as a form of self-advocacy for many women
RESOURCES: Become a Happy Healthy Hub Member A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram Text ‘Book’ to 833-801-0500 The Next Frontier Files: The Frontier We Didn't Choose - Vol 1 The Next Frontier Files: Precision and Permission - Vol 2 The Next Frontier Files: Precision and Permission - Vol 3 The Next Frontier Files: Ask the Robot vs. the Tried & True - Vol 4 QUOTES: 05:36 “Rach explained it further to say hormonal birth control is medicated menopause, and yet there's hope to reclaim your body and reclaim your hormones.” — Jenn Trepeck 09:19 "Their episodes point to how our modern systems and interpretation can really misunderstand the body." — Jenn Trepeck 12:40 "To me, this is the beauty of health and wellness, that as much as we know, we're always still learning and growing and evolving." — Jenn Trepeck 17:39 "Is a drug that quiets appetite honoring what the body knows, or is the drug overriding it the same way the birth control pill or bone density scans have?" — Jenn Trepeck 22:13 "The body is rarely quiet when it needs your attention. It's our job to learn its language so we can understand and give it what it needs." — Jenn Trepeck Jenn Trepeck, Salad With A Side Of Fries, Nutrition Nugget, Health Coach, Weight Loss For Real Life, Wellness Trends, Next Frontier, Hormonal Birth Control, Gut Health, Microbiome, Functional Medicine, Weight Loss, Root Cause Healing, Cozy Cardio, Body Autonomy, Menstrual Cycle, Hormone Health, Cortisol, Serotonin, Longevity, Bone Density, Cravings, Addiction Recovery, Nutrition Coaching, Health Coach, Lifestyle Medicine, GLP-1 Medications, Ozempic, Obesity Epidemic, Preventative Healthcare, Mental Health, Movement And Mindset, Genetic Testing, Fitness Trends, Back To Basics, Whole Body Health, Chronic Disease Prevention, Medicated Menopause, Women's Health, Health Coaching, Wellness Podcast, Real Life Wellness, Body Signals, Health Predictions, Holistic Health, Next Frontier In Wellness Predictions, How To Listen To Your Body Signals | |||
| Nutrition Nugget: Retatrutide | 11 Sep 2026 | 00:15:57 | |
Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Retatrutide, the third-generation injectable making waves as the most powerful weight-loss drug studied yet. It targets three hormone pathways at once instead of just one or two, and early trial participants have lost staggering amounts of weight, some over 30 percent of their body weight. But is more always better? Jenn breaks down how this triple mechanism works in the body, what the research shows so far, and why it might finally help the roughly 10 percent of people who never responded to earlier GLP-1s. Still, she has been raising the same concerns since Ozempic first came onto the scene, and this new drug is no exception. Is Retatrutide the breakthrough the weight loss world has been waiting for, or just a stronger version of the same unanswered questions? Tune in to hear Jenn's full take. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/
RESOURCES: Become a Happy Healthy Hub Member A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram Retatrutide—A Game Changer in Obesity Pharmacotherapy - PMC International Journal of Molecular Sciences Hyperglycemia vs. Hypoglycemia: Differences in Causes and Symptoms - GoodRx Glucagon Control on Food Intake and Energy Balance - PMC What Is Osteoarthritis? Causes, Symptoms, and Treatments - GoodRx Potential Retatrutide Benefits You Should Know About - GoodRx 11 GLP-1 Side Effects You Should Know About - GoodRx Triple–Hormone-Receptor Agonist Retatrutide for Obesity — A Phase 2 Trial | New England Journal of Peptides for Weight Loss: What They Are and How They Work - GoodRx Jenn Trepeck, Nutrition Nugget, Salad With A Side Of Fries, Health Tips, Wellness Tips, Retatrutide, Glp 1, Gip, Glucagon, Weight Loss, Ozempic, Wegovy, Mounjaro, Zepbound, Tirzepatide, Semaglutide, Insulin Sensitivity, Gastric Emptying, Appetite Suppression, Blood Sugar Control, A1c, Glycated Hemoglobin, Liver Steatosis, Fatty Liver Disease, Diabetic Kidney Disease, Type 2 Diabetes, Metabolic Dysfunction, Cardiovascular Risk, Osteoarthritis, Bone Density, Muscle Loss, Body Composition, Clinical Trials, Phase Three Trials, Injectable Medication, Weight Loss Drug, Pharmaceutical Intervention, Hunger Hormone, Satiety, Nausea, Constipation, Gastrointestinal Side Effects, Compounding Pharmacy, Counterfeit Medication, Obesity Treatment, Incretin Hormone, Retatrutide Weight Loss Results, Third Generation Glp 1 Medication | |||
| The Next Frontier Files: Ask the Robot vs. the Tried & True (vol. 4) | 09 Sep 2026 | 00:23:50 | |
A robot showed up in everyone's pocket, and it changed how guests answered one simple question for an entire year. This episode of The Next Frontier Files rewinds to year four, when artificial intelligence collided with gut health, hormone balance, and a growing call to return to species-specific diet basics. Jenn Trepeck weaves together voices from across the year four of Salad With a Side of Fries to show which predictions about wellness coaching and technology came true and which the industry has already moved past. What You Will Learn in This Episode: ✅ How artificial intelligence started shaping the conversation around personal health and wellness coaching back in year four ✅ Why several guests pushed back on technology and pointed back to basic eating instead ✅ How gut health, blood sugar, and hormone balance kept surfacing as a common thread across very different specialties ✅ Which prediction about body positivity and the fitness industry turned out to be the most accurate in the show's history The Salad With a Side of Fries podcast, hosted by Jenn Trepeck, explores real-life wellness and weight-loss topics, debunking myths, misinformation, and flawed science surrounding nutrition and the food industry. Let’s dive into real-life wellness and weight loss, including drinking, eating out, and skipping the grocery store. TIMESTAMPS: 00:00 Introduction to volume four of the Next Frontier Files miniseries and what to expect 04:00 David Greenwalt raises artificial intelligence as a coming force in nutrigenomics 05:36 Dr Jessie Hehmeyer discusses continuous glucose monitor data as personalized coaching 06:27 Ted Kritsonis connects wearable technology to a possible virtual reality wellness future 07:35 Deanna Yates warns about social media detox and reclaiming attention from dopamine loops 09:18 Glenn Livingston and Chad Tackett both argue for back-to-basics eating and support 10:45 Hally Brooke advocates for health coaching 12:45 Three guests link gut health, blood sugar, and hormone balance under one cellular theme 14:49 Nadine Artemis focuses on peptides, and Ellen Scanlon discusses the relevance of cannabis 17:15 Jordan Syatt and Taylor Wessel both make predictions about body positivity reversing course KEY TAKEAWAYS: 💎 Year four marked the first time artificial intelligence entered the wellness conversation on Salad with a Side of Fries, and guests were split between excitement and hesitation 💎 Multiple guests independently pointed back toward species-specific diet thinking rather than chasing new technology 💎 Gut health and insulin resistance kept resurfacing across completely different specialties, hinting at a bigger cellular story 💎 Jordan Syatt's prediction about the fitness industry swinging back from body positivity proved to be the most precise forecast in the show's seven-year history RESOURCES: Become a Happy Healthy Hub Member A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram Text ‘Book’ to 833-801-0500 The Next Frontier Files: The Frontier We Didn't Choose - Vol 1 The Next Frontier Files: Precision and Permission - Vol 2 The Next Frontier Files: Precision and Permission - Vol 3 The Down & Dirty (Part 2): What Your Poop Says about Your Health QUOTES: 08:30 "Same year the robot of ChatGPT shows up in the mainstream, Deanna reminds us of the tension." – Jenn Trepeck 10:20 "Glen wanted us eating like the animals we are. Chad suggested we lean on another human being instead of another app." – Jenn Trepeck 14:04 “Dr. Margaret, Leah, and Tracy were three different guests from three different specialties, and all landed on the same word, cellular.” – Jenn Trepeck 20:16 "Living through year four, it felt like everyone had one obsession, artificial intelligence, and everything else was the background noise." – Jenn Trepeck 21:08 "Year four was not solely about the robot at all. It was the tension between what's new and exciting versus the tried and true." – Jenn Trepeck Jenn Trepeck, Salad With A Side Of Fries, Nutrition Nugget, Health Coach, Weight Loss For Real Life, AI Wellness Coaching, Artificial Intelligence, Wellness Coaching, Glp 1, Back To Basics, Body Positivity, Diet Culture, Peptide Therapy, Cbd, Cannabis Wellness, Gut Health, Blood Sugar, Insulin Resistance, Health Coaching, Nutrigenomics, Epigenetics, Wearable Technology, Virtual Reality, Continuous Glucose Monitor, Mental Health, Depression Research, Hormone Balance, Digital Health, Social Media Detox, Dopamine, Species Specific Diet, Natural Hygiene, Weight Loss, Metabolic Dysfunction, Prevention, Food Freedom, Fitness Industry, Health At Every Size, Nutrition Trends, Chatgpt, Personalized Nutrition, Genetic Testing, Oral Care, Cellular Health, Longevity, Glycemic Control, Next Frontier In Wellness, Artificial Intelligence As Your Health Coach | |||
| Nutrition Nugget: Cortisol Face | 04 Sep 2026 | 00:07:33 | |
Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Cortisol Face. People online seem to have an opinion on that puffy, rounded, rosy-cheeked look, and stress is always the villain in the story. But is stress really the culprit, or has the internet gotten this one twisted? Jenn digs into what cortisol does in the body, why it isn't the same as the corticosteroids that show up in medications. What is really behind that fuller-faced appearance so many people quickly blame on a bad week? There is real medical language for this look, real conditions connected to it, and a few surprising everyday habits that could be playing a bigger role than anyone expects. So is cortisol face real, or just another wellness buzzword? Tune in to find out what Jenn has to say before you believe the next viral claim. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/
RESOURCES: Become a Happy Healthy Hub Member A Salad With A Side Of Fries Merch | |||
| The Next Frontier Files: New Doors, Your Choice (vol. 3) | 02 Sep 2026 | 00:24:54 | |
Personalized wellness is reshaping the entire health conversation, and this new The Next Frontier Files episode proves the old rulebook is officially closed for good. From psychedelics and genetic testing to women's health investment and metabolic health, expert guests from year three of Salad with a Side of Fries reveal the trends that would become some of the biggest wellness breakthroughs, long before the headlines ever catch up. Host Jenn Trepeck shares the ideas from year three of Salad with a Side of Fries, revisiting the boldest predictions, the holistic health conversations, and the recurring threads that shaped where wellness was headed next. What You Will Learn in This Episode: ✅ Why the future of health is built on personalized nutrition and genetics rather than one-size-fits-all rules ✅ How psychedelics and microdosing are entering the mainstream conversation around consciousness and healing ✅ Why metabolic health is being named as the true root cause behind most chronic disease ✅ How accessible wellness and honest food conversations are becoming the next big shift in the industry The Salad With a Side of Fries podcast, hosted by Jenn Trepeck, explores real-life wellness and weight-loss topics, debunking myths, misinformation, and flawed science surrounding nutrition and the food industry. Let’s dive into real-life wellness and weight loss, including drinking, eating out, and skipping the grocery store. TIMESTAMPS: 00:00 A preview of year three, covering psychedelics, genetics, women's health, and personalized wellness 03:59 Alexander Carter suggests looking at the individual and questions following the wellness rules 05:03 Daniel Sanders and Peter Reitano discuss psychedelics, consciousness, and life extension research 07:17 A raw, unscripted mental health conversation shows instead of tells during Awareness Month 08:32 Dr. Lisa Oldson connects genetic testing and artificial intelligence to future personalized nutrition 09:57 David Frost on gene editing, BRCA, and the ethics of enhancement technology 11:20 Sophia DeSantis shares her fertility story and why alternative medicine and modern care can coexist 12:23 Marie Van Blerkom exposes the shocking lack of female health companies on the stock exchange 13:42 Erica Stein and Aly French challenge food inequality and call for truly accessible wellness 15:35 Guests discuss trauma, anti-aging, longevity and aging well 17:34 Hope Pedraza links gut health work to spirituality, human design, and total wellness 18:28 Dr. Mariza Snyder names metabolic health as the real root cause behind most chronic disease 19:54 Justine Ang Fonte hopes the next wellness frontier is genuine body affirmation over profit-driven trends 20:20 Jenn ties up her thoughts on year three KEY TAKEAWAYS: 💎 The wellness rules that once defined right and wrong are giving way to individualized wellness built around each person's unique body 💎 Trauma work is now considered foundational, showing up as a root cause across nearly every wellness modality 💎 Women's health investment is still shockingly rare, but a generational demand for better data is building momentum 💎 True holistic health means blending alternative and modern medicine rather than choosing one over the other RESOURCES: Become a Happy Healthy Hub Member A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram Text ‘Book’ to 833-801-0500 The Next Frontier Files: The Frontier We Didn't Choose - Vol 1 The Next Frontier Files: Precision and Permission - Vol 2 Train Your Gut, A Plant-Based Approach (feat. Hope Pedraza) Wheat, Celiac, Gluten and Glyphosate QUOTES: 11:51 "Sophia and I are so aligned on this. There's almost a false dichotomy because both approaches can be true and used together." – Jenn Trepeck 16:47 "Changing our language changes what we're willing to hear." – Jenn Trepeck 18:54 "Metabolic health keeps coming up under a variety of names every single year of this show, and that is not a coincidence at all." – Jenn Trepeck 22:29 "Year three confirmed I was no longer handing you one path. I gave you a bunch of doors, and which one you walk through is your choice." – Jenn Trepeck Jenn Trepeck, Salad With A Side Of Fries, Nutrition Nugget, Health Coach, Weight Loss For Real Life, Personalized Wellness, Individualized Wellness, Whole Person Health, Psychedelics And Wellness, Microdosing Mushrooms, Life Extension, Longevity Science, Genetic Testing, Artificial Intelligence In Health, Personalized Nutrition, Genetic Makeup, Alternative Medicine, Holistic Nutritionist, Fertility And Ivf, Women's Health Investment, Female Health Companies, Perimenopause, Menopause, Accessible Wellness, Organic Food Access, Food Culture, Trauma Work, Root Cause Healing, Anti Aging, Healthy Aging, Gut Health, Plant Based Nutrition, Spirituality And Health, Human Design, Metabolic Health, Mitochondrial Health, Chronic Disease Prevention, Heart Health, Sex Education, Body Affirmation, Body Image, Diet Culture, Wellness Industry, Health Coaching, Nutrition Myths, Mental Health Awareness, Next Frontier In Wellness Trends, Personalized Nutrition Using Genetics And AI | |||
| Nutrition Nugget: Kombucha | 28 Aug 2026 | 00:09:57 | |
Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Kombucha. Is this fizzy, tangy drink really the gut health hero everyone on social media claims it to be, or is it just another trendy beverage riding the wellness wave straight into your grocery store fridge? Jenn digs into what kombucha is, how it is made, and what the research says about its impact on digestion, immunity, skin, blood sugar, and even your liver. There is a lot to like here, and yet there are also a few catches that most labels will not tell you, from hidden sugar to a serving size most people are drinking way past. So is kombucha worth the hype, or the price tag? Jenn breaks down both sides before landing on her verdict. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become a Happy Healthy Hub Member A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram How Probiotics Can Help You Lose Weight and Belly Fat National Library of Medicine Article: Hepatoprotective Properties of Kombucha Tea Against TBHP National Library of Medicine Article - Green Tea and the Risk of Prostate Cancer National Library of Medicine Article - Green Tea Consumption and Risk of Breast Cancer Taylor & Francis - A Review on Health Benefits of Kombucha Nutritional Compounds and Metabolites ScienceDirect: Downregulation of Signaling Molecules Involved in Angiogenesis of Prostate Cancer Cell Line (PC-3) by Kombucha National Library of Medicine Article - Does Tea Affect Cardiovascular Disease? A Meta-Analysis CDC - Unexplained Severe Illness Possibly Associated with Consumption of Kombucha Tea -- Iowa, 1995 Mayo Clinic - Kombucha Tea: Does it Have Health Benefits? Jenn Trepeck, Nutrition Nugget, Salad With A Side Of Fries, Health Tips, Wellness Tips, Kombucha and Gut Health, Kombucha Benefits, Kombucha, Fermented Tea, Scoby, Symbiotic Colony Of Bacteria And Yeast, Gut Health, Probiotics, Microbiome Diversity, Digestive Health, Immune System Support, Skin Health, Antioxidants, Acetic Acid, Antibacterial Properties, Green Tea, Black Tea, Liver Support, Liver Toxicity, Cancer Prevention, Polyphenols, Cardiovascular Disease, Metabolic Health, Weight Management, Blood Sugar Balance, Fasting Blood Sugar, Glycemic Response, Cholesterol Levels, Belly Fat Reduction, Calories Burned, Soda Alternative, Sugar Content, Food Additives, Serving Size, Fermentation Process, Alcohol Content, Caffeine Content, Wellness Trends, Nutrition Coaching, Healthy Beverages, Functional Foods, Weight Loss, Health Benefits Of Drinking Kombucha Daily, Does Kombucha Help With Gut Health And Weight Loss | |||
| The Next Frontier Files: Precision and Permission (vol. 2) | 26 Aug 2026 | 00:27:00 | |
Wellness trends move fast, yet volume two of The Next Frontier Files proves some predictions age well. Revisiting year two of the show, host Jenn Trepeck tracks the guests who forecasted metabolic health, gut health, and body positivity long before they became mainstream conversations, and shows how precision medicine and permission became the defining threads of an entire year. Jenn Trepeck brings listeners of Salad with a Side of Fries a look back at the guest predictions that shaped the year two, August 2020 - August 2021, grading them against what really happened since. What You Will Learn in This Episode: ✅ How telehealth and virtual training went from pandemic workaround to a permanent part of everyday healthcare ✅ Why metabolic health and gut health became two of the most repeated topics in wellness over the following years ✅ What guests predicted about wearable technology, gene editing, and the future of human biology ✅ How body positivity and permission-based wellness reshaped the conversation around health and self-image The Salad With a Side of Fries podcast, hosted by Jenn Trepeck, explores real-life wellness and weight-loss topics, debunking myths, misinformation, and flawed science surrounding nutrition and the food industry. Let’s dive into real-life wellness and weight loss, including drinking, eating out, and skipping the grocery store. TIMESTAMPS: 00:00 Year two overview explains how telehealth shifted from workaround to permanent wellness trends infrastructure 04:42 Chad Levy discusses virtual training, and Amy Marshall shares her perspective on Telehealth and Zoom technology 06:55 Chris Burres introduces longevity as a frontier, and Natasa Billeci mentions AI and propels the precision medicine conversation 08:49 Toxin exposure and cellular absorption enter the conversation through Tim James' product launch 12:01 Corey Phelps highlights her views on meditation and breathwork 12:58 Dr. Casey Means discusses metabolic health tools and using technology to return to basics 15:53 Gut health gets its first mention by Mike Millner, predicting it is only 2% understood 16:53 Dr. Anthony Balduzzi predicts gene therapy, CRISPR, and implantable technology merging with human biology 18:25 Catharine Arnston embraces preventative medicine 19:13 Sarah Nilsen expounds about CBD and cannabinoid research 20:12 Jay Shifman comments on BMI and asks why is it still being used 21:17 Sarah Malouf and Farah M. Green raise body positivity and the pressure to redefine beauty standards 23:20 Jenn closes by tying the year's predictions together under precision and permission KEY TAKEAWAYS: 💎 Precision medicine tools only matter when they lead people back to fundamentals like sleep, food, and movement 💎 Gut health research was still described as barely 2% understood, yet it became one of the most discussed topics in wellness within a few years 💎 Permission-based wellness, giving people room to train from home or reject unrealistic body standards, proved just as powerful as any new technology 💎 Predictions about merging wearable technology with the human body have repeated across multiple years and still have not arrived at scale RESOURCES: Become a Happy Healthy Hub Member A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram Text ‘Book’ to 833-801-0500 The HOW of Body Love & Acceptance (feat. Tanja Shaw) QUOTES: 07:30 “The last person to die of natural causes. I remember laughing when Chris Burres said that, and now looking back, he wasn't entirely joking.” – Jenn Trepeck 12:47 “To me, it's proof that meditation and slowing down are part of the zeitgeist.” – Jenn Trepeck 20:34 “Jay and Andrea are both pushing against the same tendency in our medical system, sorting people into categories instead of truly seeing them as individuals.” – Jenn Trepeck 23:20 “So listening back to year two now, what strikes me is how much of it comes down to those two words, precision and permission.” – Jenn Trepeck 26:21 "Precision is a tool, not a destination." – Jenn Trepeck Jenn Trepeck, Salad With A Side Of Fries, Nutrition Nugget, Health Coach, Weight Loss For Real Life, Wellness Trends, Precision Medicine, Permission, Metabolic Health, Gut Health, Longevity, Telehealth, Virtual Training, Body Positivity, Cbd, Cannabinoids, Terpenes, Chronic Disease, Wearable Technology, Crispr, Gene Therapy, Neuralink, Continuous Glucose Monitor, Somatic Awareness, Behavior Change, Whole Foods, Meditation, Breathwork, Mental Health, Preventative Medicine, Algae, Inflammation, Cellular Absorption, Supplements, Stem Cells, Anti Aging, Skincare, Regenerative Medicine, Genetics, Microbiome, Brain Gut Connection, Sobriety, Addiction Recovery, Bmi, Plus Size Representation, Health Coaching, Next Frontier In Wellness Predictions, Precision And Permission In Health | |||
| Nutrition Nugget: Frozen Vegetables | 21 Aug 2026 | 00:08:34 | |
Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about frozen vegetables. With a summer Cyclospora scare putting salad greens on trial, is the humble freezer aisle the safer, smarter choice? Jenn breaks down exactly how frozen veggies are harvested, blanched, and locked in at peak nutrition, and whether that process really does more to protect you than your fresh produce drawer. She also tackles the critics head-on: are frozen vegetables "processed," do they lose flavor and texture, and is fresh really always more nutritious? The catch is in how you cook them, and one wrong move could turn a nutrient-packed shortcut into a mushy, flavorless mistake. Jenn weighs both sides before landing on her verdict about whether frozen vegetables a permanent spot in your healthy eating routine. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become a Happy Healthy Hub Member A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram Jenn Trepeck, Nutrition Nugget, Salad With A Side Of Fries, Health Tips, Wellness Tips, Frozen Vegetables Nutrition, Frozen Vegetables, Fresh Vegetables, Nutrient Density, Blanching, Cyclospora Outbreak, Food Safety, Vitamins, Minerals, Antioxidants, Fiber, Heart Disease, Type 2 Diabetes, Cancer Prevention, Weight Loss, Wellness, Organic Produce, Grocery Shopping, Meal Prep, Processed Food, Minimally Processed, Whole Foods, Ultra Processed Food, Food Labels, Sodium Content, Added Sugar, Stir Fry, Soup Recipes, Steaming Vegetables, Cooking Methods, Shelf Life, Economical Eating, Budget Friendly Groceries, Irrigation Water Contamination, Parasite Contamination, Freezer Staples, Vegetable Intake, Healthy Eating Habits, Chronic Disease Prevention, Food Storage, Nutrition Education, Are Frozen Vegetables As Healthy As Fresh, How To Cook Frozen Vegetables Without Losing Nutrients | |||
| The Next Frontier Files: The Frontier We Didn't Choose (vol. 1) | 19 Aug 2026 | 00:29:15 | |
Seven years of Salad With a Side of Fries, seven frontiers, one wild ride through the evolution of wellness trends. Jenn Trepeck is pulling back the curtain on every guest’s “Next Frontier in Wellness” prediction this show has ever recorded, and Volume One kicks things off right where the whole journey began in 2019. Host Jenn Trepeck opens The Next Frontier Files on Salad With a Side of Fries by revisiting Year One; the show launched in August 2019 and collided head-on with a global pandemic. From genetic optimization to mental health and a stubborn pull toward back-to-basics wellness, this look back sets the tone for the entire seven-part series. What You Will Learn in This Episode: ✅ How early guests predicted genetic optimization and personalized health long before it became mainstream ✅ Why mental health emerged as the single biggest theme once the pandemic hit in 2020 ✅ What back-to-basics wellness really meant to nearly a dozen different guests in Year One ✅ Which Year One predictions on anti-diet culture, sobriety, and CBD are still playing out today The Salad With a Side of Fries podcast, hosted by Jenn Trepeck, explores real-life wellness and weight-loss topics, debunking myths, misinformation, and flawed science surrounding nutrition and the food industry. Let’s dive into real-life wellness and weight loss, including drinking, eating out, and skipping the grocery store. TIMESTAMPS: 00:00 Preview of the series with clips from Wade Lightheart, Tricia Senzel, and Jeff Chilton 00:45 Jenn Trepeck introduces The Next Frontier Files, a new mini-series marking seven years on air 05:20 The seven-part journey begins with Year One, with the show’s launch right before the pandemic changed everything 06:09 Christine Sotmary discusses early genetic testing and personalized wellness plans 07:00 Wade Lightheart predicts genetic optimization and a merging of technology with the body 10:02 Five guests, Deanna Tikhonov, Tricia Senzel, Paula Rizzo, Jennifer Vaughan Maanavi and Nandar Matari share why mental health will be wellness' biggest focus in 2020 and overall 13:13 Nandar Matari urges more attention on mindfulness and emotional wellbeing for young people 17:38 Jeff Chilton and Chef Danielle Alex both call for a return to back-to-basics wellness 21:10 Melainie Rogers and Andrea Owen open up on anti-diet culture and long-term sobriety 22:42 Gali Dotan calls for a holistic approach to wellness, and Dr. Robert Shire discusses CBD 24:28 Bailey Cohen highlights the early plant-forward shift happening among younger generations KEY TAKEAWAYS: 💎 Genetic testing and epigenetics research were already reshaping personalized wellness before COVID even began 💎 Five different guests independently named mental health as the true crisis of 2020 💎 The anti-diet movement and weight stigma conversation started gaining real traction in Year One 💎 Plant-forward eating and CBD research both saw early momentum that carried through later seasons RESOURCES: Become a Happy Healthy Hub Member A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram Text ‘Book’ to 833-801-0500 What Does Your Vegan Look Like? (feat. Brandy Cochrane) The CBD Scene (feat. Sarah Nilsen) QUOTES: 02:20 "What I found shows up almost like a mirror to our entire culture, one year at a time." – Jenn Trepeck 02:30 "You can watch what we were afraid of, what we were hopeful about, and what we were worn down by." – Jenn Trepeck 19:58 "Back to basics meant something different to nearly every guest that year, and I think it still does." – Jenn Trepeck 27:27 "No one was performing wellness that year because no one had the capacity to or the time to." – Jenn Trepeck 30:10 “Remember, whether it's 2019, 2020, or today, life and the world are going to throw us curve balls. Our job is to stay focused on the fundamentals with impressive consistency." – Jenn Trepeck SEO KEYWORDS: Jenn Trepeck, Salad With A Side Of Fries, Nutrition Nugget, Health Coach, Weight Loss For Real Life, Wellness Trends, Genetic Optimization, Epigenetics, Biological Age, Genetic Testing, Personalized Wellness, Mental Health, Burnout, Mindfulness, Meditation, Therapy Accessibility, Mental Hygiene, Anti-diet Movement, Weight Stigma, Weight Discrimination, Sobriety, Alcohol Free Living, CBD, Cannabis, Endocannabinoid System, Plant-based Eating, Plant-forward Movement, Farm To Table, Whole Foods, Back To Basics Wellness, Holistic Health, Functional Medicine, Immune Health, Quarantine Wellness, Pandemic Wellness, Health Coaching, Nutrition Coaching, Wellness Podcast, Corporate Wellness, Weight Loss, Self Care, Wellness Culture, Doctor Prescribed Exercise, Biohacking, Longevity, Vegan Lifestyle, Next Frontier In Wellness Predictions, History Of Salad With A Side Of Fries Podcast | |||
| Nutrition Nugget: What's In Your Cup? | 14 Aug 2026 | 00:05:37 | |
Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about what's in your cup, the mindset story that's been sitting with her all week. As Salad With a Side of Fries starts to celebrate its seventh anniversary, this week's Nutrition Nugget centers on a simple question a Buddhist monk once asked his students, one that Jenn says stopped her in her tracks the moment she heard it. It starts with a spilled cup of coffee and ends somewhere much deeper, touching on stress, community, and the parts of ourselves we don't always notice we're carrying until life gives us a bump. Jenn ties it back to two themes she returns to on the show, but this time with a twist that feels personal. So what is in your cup? And more importantly, what spills out when someone bumps into you? Jenn has thoughts that will likely change how you move through the rest of your week. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become a Happy Healthy Hub Member A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram Jenn Trepeck, Nutrition Nugget, Salad With A Side Of Fries, Health Tips, Wellness Tips, Mindset, Stress, Emotional Resilience, Mindset And Stress Management, Community, Connection, Purpose, Buddhist Monk, Coffee Cup Story, Emotional Resilience, Self Care, Personal Growth, Compassion, Kindness, Empathy, Love, Anger, Jealousy, Fear, Greed, Joy, Peace, Generosity, Health, Wellness, Vitality, Longevity, Healthspan, Sexspan, Podcast, Perspective Shift, Emotional Wellbeing, Mental Health, Reaction Vs Response, Inner Peace, Positive Mindset, Stress Response, Self Reflection, Gratitude, Mindfulness, How To Manage Stress With A Positive Mindset, What Is In Your Cup Mindset Story, | |||
| Pleasure is an Overlooked Key to Longevity (feat. Susan Bratton) | 12 Aug 2026 | 00:56:33 | |
Sexual wellness isn't just about connection; it's a measurable driver of how long and how well you live. This episode reveals why intimacy and longevity are more linked than most people realize, and why so many couples never get the memo. Host Jenn Trepeck sits down with intimacy expert Susan Bratton to explore orgasmic intimacy, hormone health, and the science of pleasure and desire. Together they unpack why pleasure-based sex education for women is missing from most conversations, and how safe communication rebuilds connection at any age. What You Will Learn in This Episode: ✅ Why desire and arousal are different from libido, and how each one affects your sex life differently ✅ How oxytocin and skin-to-skin contact lower stress and support the immune system ✅ Why bedroom communication is the foundation of a sex life that keeps improving with age ✅ How GLP-1 medications are impacting libido, body image, and intimacy for many couples The Salad With a Side of Fries podcast, hosted by Jenn Trepeck, explores real-life wellness and weight-loss topics, debunking myths, misinformation, and flawed science surrounding nutrition and the food industry. Let’s dive into real-life wellness and weight loss, including drinking, eating out, and skipping the grocery store. TIMESTAMPS: 00:00 Jenn introduces the episode's focus on sexual health and its connection to longevity later in life 03:58 Susan Bratton shares her personal story and path into sex education 08:49 Why intimacy and desire fall off the radar as couples age 18:28 The link between orgasmic intimacy and health span 23:00 How blood flow drives pleasure and physical sensation 26:30 The hormone cascade, including oxytocin, released during intimacy 31:10 Why bedroom communication must come before technique 38:06 Tools listeners can use for libido, desire and arousal 42:09 Susan explains the oxytocin yogurt and its role in hormone health 48:00 How GLP-1 medications are changing libido and body image KEY TAKEAWAYS: 💎 Libido, desire, and arousal are three separate systems, and understanding each one changes how you approach intimacy 💎 Orgasmic intimacy supports immune function, pelvic health, and helps clear senescent cells from the body 💎 Oxytocin production through touch and gut health lowers stress and strengthens emotional connection 💎 Consistent bedroom communication is what turns an average sex life into one that keeps improving with age ABOUT THE GUEST: SUSAN BRATTON, “Intimacy Expert to Millions," is a champion and advocate for all those who desire intimacy and passion their whole life long. Susan Bratton has spent over two decades doing something that censorship and shame have long tried to silence: teaching people the pleasure-based sex education they never received. Susan is the world's most prolific and far-reaching sex educator, the author and publisher of 44 books and programs enjoyed by over 1,500,000 lovers worldwide, including her bestsellers, Sexual Soulmates, Relationship Magic, the Steamy Sex Ed Video Collection, Revive Her Drive, and Expand Her Orgasm Tonight. As CEO of Better Lover, Personal Life Media, and The20, she publishes the world's most comprehensive library of orgasmic lovemaking education and formulates precision sexual vitality supplements built on the science of blood flow and desire. RESOURCES: Today's Episode Sponsor: BetterHelp Become a Happy Healthy Hub Member A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram Text ‘Book’ to 833-801-0500 GUEST RESOURCES: QUOTES: 05:44 "I had my sixty-fifth birthday yesterday, and I am having the best sex of my life." – Susan Bratton 20:32 "For every ten years you keep having sex, you will add two years, not just of health span, but happiness span onto your life." – Susan Bratton 26:15 "These emotions have a neurotransmitter impact and a hormonal impact that then snowballs." – Jenn Trepeck 31:02 “Start with this idea of reframing sex to be beyond intercourse.” – Jenn Trepeck 48:05 "I see so much coming up around changes in libido connected to GLP-1 medications." – Jenn Trepeck Jenn Trepeck, Salad With A Side Of Fries, Nutrition Nugget, Health Coach, Weight Loss For Real Life, Sexual Wellness, Sexual Health, Longevity, Intimacy, Orgasmic Intimacy, Regenerative Intimacy, Pleasure, Arousal, Desire, Libido, Blood Flow, Oxytocin, Communication, Bedroom Communication, Sexual Trauma, Sexual Shame, Censorship, Sex Education, Erectile Dysfunction, Vaginal Atrophy, Hormone Health, Mitochondrial Function, Nutrition, Sleep, Exercise, Health Span, Happiness Span, Sexual Soulmate Pact, GLP-1 Medications, Body Image, Vulnerability, Trust, Novelty, Skin To Skin Contact, Nervous System, Immune Function, Senescent Cells, Pelvic Health, Sensation, Neuroplasticity, Sexual Confidence, Pleasure-Based Sex Education For Women, How Intimacy Improves Longevity And Health Span | |||
| Nutrition Nugget: Cool Whip | 07 Aug 2026 | 00:13:25 | |
Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Cool Whip. It's in the freezer of half of America and shows up in "healthier" dessert recipes all over the internet. Except does Cool Whip deserve a spot in your freezer? Jenn's digging into the ingredient list most people never bother to read, breaking down what happens when a company swaps out one ingredient and quietly adds a handful of others to keep the taste and texture the same, and exposing a labeling loophole that lets products claim zero grams of trans fat when that's not quite the full story. Is Cool Whip the dairy-free, guilt-free treat it's marketed to be, or is there more going on behind that fluffy white dollop? Jenn compares it side by side with the old-fashioned alternative and shares exactly where she lands. You'll have to listen to find out if Cool Whip makes her list. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become a Happy Healthy Hub Member A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram Jenn Trepeck, Nutrition Nugget, Salad With A Side Of Fries, Health Tips, Wellness Tips, Cool Whip Ingredients, Cool Whip, Whipped Topping, Imitation Whipped Cream, Corn Syrup, High Fructose Corn Syrup, Hydrogenated Vegetable Oil, Coconut Oil, Palm Kernel Oil, Skim Milk, Sodium Caseinate, Natural And Artificial Flavor, Xanthan Gum, Guar Gum, Modified Food Starch, Polysorbate 60, Sorbitan Monostearate, Sodium Polyphosphate, Beta Carotene, Trans Fat, Saturated Fat, Added Sugar, Nutrition Facts, Food Labeling, Gluten Free, Dairy Free, Vegan Diet, Keto Friendly, Weight Watchers, Whipped Cream Alternative, Heavy Whipping Cream, Vanilla Extract, Processed Food, Food Additives, Frozen Dessert Topping, Kraft Heinz, General Foods, Shelf Life, Sugar Cravings, Insulin Response, Clean Eating, Healthy Dessert Recipes, Is Cool Whip Bad For You, Cool Whip Ingredients List Explained | |||
| How to Match Your Workout to Your Stress Level (feat. Molly McNamee) | 05 Aug 2026 | 00:47:05 | |
Chasing harder workouts when you're already stressed or exhausted might be the exact thing sabotaging your weight loss journey. This episode of Salad with a Side of Fries digs into why pushing through chronic stress with intense training backfires, and what truly helps your body recover. Jenn Trepeck and guest Molly McNamee, founder of MFit Workouts, explore how hormone balance, cortisol, and simple daily tracking habits can help you match your movement to your stress and finally break the overtraining cycle. What You Will Learn in This Episode: ✅ How chronic stress and cortisol overload can stall weight loss even with a perfect diet and workout routine ✅ The physical warning signs, like bloating, bruising, and getting sick often, that signal your body is overstressed ✅ How to use a daily "vibe check" and warm-up test to decide whether to push hard or dial back your workout ✅ Why cool downs and restorative movement like Pilates and yoga are essential tools for calming an overstressed nervous system The Salad With a Side of Fries podcast, hosted by Jenn Trepeck, explores real-life wellness and weight-loss topics, debunking myths, misinformation, and flawed science surrounding nutrition and the food industry. Let’s dive into real-life wellness and weight loss, including drinking, eating out, and skipping the grocery store. TIMESTAMPS: 00:00 Why stress sabotages workouts (and vice versa) which creates a vicious training cycle 04:45 Molly McNamee, a fitness and hormone coach, shares how a concussion revealed her own chronic stress and burnout 08:06 Physical symptoms that signal stress is affecting your body and hormones 10:18 The biggest overtraining mistakes people make when stressed and stuck 13:14 Shifting the mindset that more (or more intense) workouts always means better results 19:34 Why tracking your cycle and symptoms reveals hidden stress patterns 23:31 Using a daily "vibe check" to match workout intensity to your energy 26:22 Building a Plan A and Plan B for workouts based on stress levels 31:20 The importance of the cool down 42:49 Molly hopes to see a continued pattern of coming back to the fundamentals of wellness KEY TAKEAWAYS: 💎 Overtraining during periods of high stress can stall fat loss instead of accelerating it 💎 Small physical cues, like poor sleep, bruising easily, or getting sick often, often point back to unmanaged stress 💎 Adjusting workout intensity daily, rather than pushing through, supports better hormone balance long term 💎 Building in cool down time and pauses throughout the day helps shift the body out of a stressed state ABOUT THE GUEST: Molly is a fitness and stress-focused hormone coach and the founder of MFit Workouts. She helps busy, high-achieving women understand why their workouts stop working during periods of chronic stress. And how to restore fat loss, energy, and hormonal balance without burnout. RESOURCES: Today's Episode Sponsor: BetterHelp Become a Happy Healthy Hub Member A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram Text ‘Book’ to 833-801-0500 GUEST RESOURCES: QUOTES: 10:53 “I'm a big advocate for the idea that to fix an extreme, you don't fix it with another extreme.” – Molly McNamee 12:37 "When you're working out, you raise your cortisol. I'm in the camp of evaluating each day how your body is feeling and adjusting your workout accordingly." – Molly McNamee 17:28 "Ignoring our stress signals and pushing through anyway, even pushing through workouts, we tell ourselves it's discipline. Spoiler, it's a boundary issue with ourselves." – Jenn Trepeck 18:20 "Our objective now is to put the pieces together, understanding what state our body is in, and then match the movement to that." – Jenn Trepeck 38:05 "Your body is constantly talking to you. For women, your period is like the biggest report card of how you're feeling." – Molly McNamee 46:19 "Remember, more is not always more. Harder is not always better." – Jenn Trepeck SEO KEYWORDS: Jenn Trepeck, Salad With A Side Of Fries, Nutrition Nugget, Health Coach, Weight Loss For Real Life, Stress, Cortisol, Weight Loss, Hormone Balance, Fitness Coach, High-intensity Training, Concussion Recovery, Chronic Stress, Burnout, Fat Loss, Energy, Sleep Issues, Anxiety, Bloating, Insomnia, Overtraining, Cardio, Strength Training, Pilates, Yoga, Cool Down, Warmup, Restorative Workouts, Mobility, Stretching, Menstrual Cycle, Cycle Syncing, Stress Syncing, Basal Body Temperature, Cervical Mucus, Perimenopause, Post-menopause, Sympathetic Nervous System, Parasympathetic Nervous System, Immune System, Environmental Stressors, Digital Stressors, Gut Imbalance, Electrolytes, Health Coach, Nutrition Coaching, How to match workouts to stress levels, Signs stress is affecting your hormones | |||
| Nutrition Nugget: Kodiak Frozen Waffles | 31 Jul 2026 | 00:12:01 | |
Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Kodiak Frozen Waffles, the popular breakfast brand a listener swears by. Are these grab-and-go waffles really the wholesome, protein-packed breakfast the packaging promises, or is there more going on once you flip the box over and read the fine print? Jenn breaks down the calories, the fat, the protein, and the carbs, then digs into the ingredient list to see what is really fueling that "epic day" the marketing keeps promising. She weighs the pros against a few surprising catches, including one number on the label that gives her pause. Is this a breakfast staple or strictly an on-occasion treat? Tune in to hear Jenn's verdict. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become a Happy Healthy Hub Member A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram Nutrition Nugget: Trader Joe's Sweet & Sour Gummy Worms KEYWORDS: Jenn Trepeck, Nutrition Nugget, Salad With A Side Of Fries, Health Tips, Wellness Tips, Kodiak Waffles, Frozen Waffles, Whole Grain Waffles, High Protein Breakfast, Protein Waffles, Weight Loss Tips, Healthy Breakfast Options, Net Carbs, Added Sugar, Blood Sugar Balance, Glycemic Index, Nutrition Labels, Ingredient List, Canola Oil, Whey Protein Isolate, Wheat Protein Isolate, Fiber Intake, Dietary Fiber, Sodium Content, Processed Foods, Breakfast Meal Planning, Omega 3 Fatty Acids, Healthy Fats, Protein Sources, Meal Balance, Carbohydrate Counting, Food Marketing, Health Food Myths, Grocery Store Shopping, Real Food Ingredients, Nutrition Coaching, Wellness Podcast, Real Life Nutrition, Frozen Breakfast Foods, Quick Breakfast Ideas, Meal Prep, Food Label Reading, Healthy Eating Habits, Protein Per Serving, Whole Foods Nutrition, Are Kodiak Waffles Healthy, Kodiak Waffles Nutrition Facts | |||
| What Your Doctor May Not Tell You about Hyperthyroidism and Graves' Disease (feat. Dr. Eric Osansky) | 29 Jul 2026 | 00:48:14 | |
Struggling with unexplained weight loss, racing heartbeats, or anxiety that won't quit? Your thyroid could be the hidden culprit behind it all. This episode uncovers the truth about hyperthyroidism and Graves' disease, from early warning signs to natural healing strategies most doctors never mention. Host Jenn Trepeck sits down with functional medicine expert Dr. Eric Osansky on Salad with a Side of Fries to explore how diet, stress management, and gut health can help restore thyroid balance naturally. What You Will Learn in This Episode: ✅ How to spot early symptoms of hyperthyroidism, from a racing heart to sudden weight loss ✅ Why Graves’ disease is often autoimmune, and how the triad of autoimmunity and 4 triggers fuel the condition ✅ Natural options like bugleweed and motherwort that may support a balanced thyroid ✅ How healing the gut and managing stress can influence long-term thyroid health The Salad With a Side of Fries podcast, hosted by Jenn Trepeck, explores real-life wellness and weight-loss topics, debunking myths, misinformation, and flawed science surrounding nutrition and the food industry. Let’s dive into real-life wellness and weight loss, including drinking, eating out, and skipping the grocery store. TIMESTAMPS: 00:00 Meet Dr. Eric Osansky, author of Natural Treatment Solutions for Hyperthyroidism and Graves’ Disease, Hashimoto’s Triggers, and The Hyperthyroid Healing Diet 04:59 Dr. Osansky shares how he first noticed symptoms of Graves' disease through an elevated heart rate 09:50 A breakdown of key differences between hyperthyroidism and hypothyroidism symptoms 13:55 Exploring the autoimmune triad and how genetics, triggers, and leaky gut interact 17:28 Environmental toxins, mold, and chemicals that may trigger thyroid imbalances 22:03 Conventional treatment options like antithyroid medication and radioactive iodine explained 26:30 Natural first steps for safely managing hyperthyroid symptoms and discussion of goitrogens 31:22 Why stress management and quality sleep are essential for thyroid healing 36:42 The gut thyroid connection and how gut health impacts hormone conversion 39:34 Final thoughts on iodine intake and finding the right balance for thyroid support KEY TAKEAWAYS: 💎 Managing hyperthyroidism naturally is possible for many people through diet, herbs, and lifestyle changes 💎 The three legs of the autoimmune triad, genetics, environmental triggers, and leaky gut, must all be addressed for lasting healing 💎 Conventional treatments like radioactive iodine and thyroidectomy do not resolve the underlying autoimmune cause 💎 Prioritizing gut health, sleep, and stress management supports both thyroid function and long-term remission ABOUT THE GUEST: Dr. Eric Osansky brings over 15 years of chiropractic care, functional medicine, and nutrition expertise. After achieving remission from Graves’ hyperthyroidism in 2009, he has dedicated his career to empowering others to address thyroid and autoimmune conditions naturally. As the published author of Natural Treatment Solutions for Hyperthyroidism and Graves’ Disease, Hashimoto’s Triggers, and The Hyperthyroid Healing Diet, he shares actionable insights and evidence-based strategies. His podcast, Save My Thyroid, educates listeners on effective, holistic approaches to thyroid health. With advanced credentials, including a Master’s degree in Human Nutrition and Functional Medicine, certifications as a Clinical Nutritionist (CCN) and Certified Nutrition Specialist (CNS), and training in herbal therapy, Dr. Osansky continually expands his knowledge through conferences and specialized courses. RESOURCES: Today's Episode Sponsor: BetterHelp Become a Happy Healthy Hub Member A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram Text ‘Book’ to 833-801-0500 GUEST RESOURCES: Eric Osansky DC, IFMCP - Instagram Natural Solutions For Graves' Disease & Hashimoto's Thyroiditis - Facebook Dr. Eric Osansky DC, IFMCP-Natural Thyroid Doctor - YouTube QUOTES: 00:20 "When you have too much thyroid hormone, it typically speeds things up." – Dr. Eric Osansky 19:42 “It's helpful to understand the categories of the triggers because they also inform how we approach addressing the hyperthyroid.” – Jenn Trepeck 24:34 "None of these are addressing the cause of the problem." – Dr. Eric Osansky 26:12 "What all of the typical Western interventions are doing is causing underactive thyroid versus getting back to a regulated thyroid." – Jenn Trepeck 37:45 "The conversion of T4 to T3 happens in the gut." – Jenn Trepeck 41:10 “We make certain decisions when we're in a healing phase. That doesn't necessarily mean that that's the rest of our life, forever.” – Jenn Trepeck SEO KEYWORDS: Jenn Trepeck, Salad With A Side Of Fries, Nutrition Nugget, Health Coach, Weight Loss For Real Life, Hyperthyroidism, Graves Disease, Thyroid Health, Thyroid Hormone, TSH, Free T4, Endocrinologist, Autoimmune Condition, Leaky Gut, Gut Health, Antithyroid Medication, Methimazole, Propylthiouracil, Radioactive Iodine, Thyroid Surgery, Thyroidectomy, Bugleweed, L-Carnitine, Motherwort, Goitrogens, Cruciferous Vegetables, Iodine, Selenium, Adrenal Testing, Cortisol, DHEA, Secretory IgA, Stress Management, Sleep Quality, Thyroid Eye Disease, Weight Loss, Weight Gain, Heart Palpitations, Elevated Heart Rate, Functional Medicine, Nutrition, Hashimoto's, Hypothyroidism, Glyphosate, Toxins, Epstein-Barr Virus, Natural Treatment For Hyperthyroidism And Graves Disease, How To Heal Hyperthyroidism Naturally | |||
| Nutrition Nugget: The Feel Bar | 24 Jul 2026 | 00:15:00 | |
Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about the Feel Bar. A viral Instagram reel promising organic ingredients, adaptogens, and a bold dig at a competitor sent Jenn straight to the nutrition label to see if The Feel Bar lives up to the hype. The protein and fiber numbers look promising, but a closer look at the sweeteners, the source of fat, and a mysterious mismatch between the marketing graphics and the actual package raises a few questions. Is the cordyceps dose high enough to make a difference, or is it more marketing than function? Is this really a "notice how you feel" kind of bar, or just another premium snack riding a trendy ingredient list? Jenn breaks down the ingredients, the math, and the messaging to figure out where the Feel Bar really lands to help you determine whether it earns a spot in your snack rotation or stays on the shelf. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become a Happy Healthy Hub Member A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram Nutrition Nugget: Barebells Protein Bars KEYWORDS: Jenn Trepeck, Nutrition Nugget, Salad With A Side Of Fries, Health Tips, Wellness Tips, Protein Bar Nutrition, Feel Bar, Protein Bar, Nutrition Facts, Ingredient List, Organic Ingredients, Medjool Dates, Allulose, Cordyceps, Adaptogens, Ashwagandha, Functional Ingredients, Net Carbs, Added Sugar, Dietary Fiber, Saturated Fat, Sunflower Butter, Cocoa Butter, Plant Protein, Pea Protein, Vegan Snack, Gluten Free, Soy Free, Grain Free, Non Gmo, Nut Free, Snack Bar, Rule Of Five, Weight Loss, Wellness Podcast, Clean Eating, Blood Sugar, Low Glycemic Sweetener, Marketing Language, Nutrition Label, Food Label Reading, Healthy Snacking, Mushroom Supplements, Immune Support, Energy And Stamina, Real Food Ingredients, Are Feel Bars Healthy, Best Protein Bar Ingredients To Look For | |||
| How to Break the Cycle and Build Generational Health | 22 Jul 2026 | 00:50:18 | |
Suppose the habits shaping your family's future were set decades before you were born? This episode of Salad with a Side of Fries dives into the real, practical steps behind building generational health and finally breaking cycles of diet culture, stress, and chronic disease. Host Jenn Trepeck unpacks how breaking the cycle begins with honest conversations, family history, and daily choices around hydration, sleep, and stress management (including family meals) that any household can start putting into practice today for lasting, healthy aging. What You Will Learn in This Episode: ✅ Why generational health is really about the lifestyle we pass down, not just the genes we inherit ✅ How to talk to picky eaters using energizing foods and fuel-based language instead of good and bad labels ✅ The real protein needs for growing kids and teens ✅ How modeling healthy behavior around stress, screens, and family meals teaches kids more than any lecture or rule The Salad With a Side of Fries podcast, hosted by Jenn Trepeck, explores real-life wellness and weight-loss topics, debunking myths, misinformation, and flawed science surrounding nutrition and the food industry. Let’s dive into real-life wellness and weight loss, including drinking, eating out, and skipping the grocery store. TIMESTAMPS: 00:00 Why life expectancy is dropping and how generational health can reverse that trend 07:06 Breaking the cycle of childhood diet rules, sneaking treats, and food restriction 08:56 How family history of disease and epigenetics shape the lifestyle patterns we pass down 15:13 The six human foundations behind every healthy lifestyle 17:17 Nutrition tips for handling picky eaters using fridge first and energizing food language 21:23 Calculating real protein needs for growing kids and teenage athletes based on body weight 29:12 Modeling calm, stress management, and the importance of connection and community 33:27 How GLP-1 medications are quietly reshaping shared meals and family food culture 40:02 Using screen time and modeling to teach kids healthy, generational health habits KEY TAKEAWAYS: 💎 Family history of disease is often a lifestyle pattern passed down, not a fixed genetic sentence 💎 The six foundations of health: nutrition, hydration, movement, sleep, stress, and community, never change from generation to generation 💎 Talking about true hunger with kids builds a healthier relationship with food than restriction ever will 💎 Shared family meals are one of the most powerful tools for building connection and long-term health RESOURCES: Today’s Episode Sponsor: BetterHelp Become a Happy Healthy Hub Member A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram Text ‘Book’ to 833-801-0500 Is it Really Uncurable? (feat. Dr. Aaron Hartman) The Diseases You Don't Have to Get and the Blood Markers That Prove It How to Know You're Healthy and Not Just Not Sick Health and Nutrition for Kids and Teens The Kids are Not Alright. Are We? #skinnytok #tiktoxic (feat. Dr. Jillian Lampert) Sex Ed for 2022 (feat. Justine Ang Fonte) QUOTES: 00:00 "Statistically, you are spot on. Over time, life expectancy is getting shorter. Recognizing that you would like that cycle to end with you is potentially the most powerful choice we can make.” - Jenn Trepeck 10:36 “The reality is, it's how we live our lives.” - Jenn Trepeck 16:20 “It matters at every age, and especially understanding that lifestyle is inherited.” - Jenn Trepeck 42:57 “Let's figure out what quality nutrition, movement, hydration, stress management, sleep, community/connection, mindset, looks like.” - Jenn Trepeck 44:02 “There's the phrase, die young at a very old age.” - Jenn Trepeck SEO KEYWORDS: Jenn Trepeck, Salad With A Side Of Fries, Nutrition Nugget, Health Coach, Weight Loss For Real Life, Generational Health, Breaking The Cycle of Dieting, Family Nutrition, Healthy Habits, Picky Eaters, Energizing Foods, Energy Zappers, Fridge First, Kids Protein Needs, Functional Nutrition, Lifestyle Medicine, Epigenetics, Family History Of Disease, Heart Disease, High Blood Pressure, Diabetes Prevention, Life Expectancy, Longevity, Multivitamins For Kids, Hydration, Movement For Kids, Sleep For Kids, Diet Culture, Weight Watchers, Metabolic Health, True Hunger, Food As Fuel, Grocery Shopping With Kids, Sandwich Generation, Community And Connection, Mindset, Stress Management, Screen Time, Modeling Healthy Behavior, GLP-1 Medications, Disordered Eating In Kids, Shared Family Meals, Wellness Coaching, Healthy Aging, Preventable Disease, How To Build Generational Health As A Family, Breaking The Diet Culture Cycle With Kids | |||
| Nutrition Nugget: Slowmaxxing | 17 Jul 2026 | 00:17:28 | |
Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about slowmaxxing, the viral trend that flips hustle culture on its head. Is the answer to burnout really found in 48-hour chocolate chip cookies and 15-minute coffee rituals, or is that taking things a little too far? Jenn breaks down what slowmaxxing really means, why it might be the antidote to internet brain rot, and how it connects to the priorities we already claim to care about. Does slowing down mean getting less done, or could it be the missing piece that makes everything else work better? Tune in to hear how Jenn is putting this trend to the test in her own life, and whether she thinks it is worth adopting or just another wellness fad dressed up with a new name. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become a Happy Healthy Hub Member A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram Clearing Up Brain Fog and Powering Up Brain Energy There's Not Enough Time in the Day (feat. Megan Sumrell) Feeling Off Track? Follow the CURVE (feat. Anna Dearmon Kornick) Nutrition Nugget: Senobi Breathing KEYWORDS: Jenn Trepeck, Nutrition Nugget, Salad With A Side Of Fries, Health Tips, Wellness Tips, Slow Maxxing, Slow Living, Hustle Culture, Burnout Prevention, Protein Maxxing, Fiber Maxxing, Weight Loss, Wellness Coaching, Mindful Living, Self Care, Morning Routine, Single Tasking, Multitasking, Time Management, Digital Detox, Screen Time, Stress Management, Anxiety Relief, Emotional Wellness, Sleep Issues, Digestive Health, Gratitude Journal, Presence Practice, Mindfulness, Nervous System Regulation, Breathwork, Sunobi Breathing, Work Life Balance, Productivity Tips, Calendar Blocking, Buffer Time, Rest And Recovery, Seven Types Of Rest, Nature Connection, Glimmers, Nutrition Coaching, Healthy Habits, Overwhelm Relief, Intentional Living, Coffee Ritual, How To Avoid Burnout Naturally, Slow Living Tips For Busy People | |||
| How to Know You're Healthy and Not Just Not Sick | 15 Jul 2026 | 00:42:40 | |
Do you ever wonder what the real signs of good health look like when nothing is technically wrong yet? Most people wait until a medical diagnosis to pay attention. Still, your body sends honest signals every single day, long before any lab report or blood test ever catches up to the truth about how you feel inside. In this episode of Salad with a Side of Fries, host Jenn Trepeck breaks down nutrition and movement, mental health, sleep quality, digestion and elimination, hormonal balance, and self-trust, giving listeners a practical, judgment-free way to recognize true wellness and learn to trust their own bodies. What You Will Learn in This Episode: ✅ How to evaluate digestion and elimination patterns as an everyday marker of real health ✅ Why sleep consistency matters just as much as total hours for genuine recovery ✅ The link between nervous system regulation and how well you handle everyday stress ✅ How body composition and menstrual cycle regularity offer clues about hormonal balance The Salad With a Side of Fries podcast, hosted by Jenn Trepeck, explores real-life wellness and weight-loss topics, debunking myths, misinformation, and flawed science surrounding nutrition and the food industry. Let’s dive into real-life wellness and weight loss, including drinking, eating out, and skipping the grocery store. TIMESTAMPS: 00:00 Previewing some of the signs of good health 05:11 Debunking the cultural myth of what signs of good health are supposed to look like 08:26 Exploring your relationship with food, appetite awareness, and building mindful eating habits 10:28 Digestion and elimination patterns reveal your gut health 12:52 The real purpose of movement and how healthy exercise and movement differs from punishment-based workout habits 15:46 Body composition, menstrual cycle regularity, and other hormonal balance clues worth tracking closely 17:12 Emotional health, self-trust, and the power of setting healthy boundaries in everyday relationships 24:30 Sleep quality, sleep consistency, and why deep sleep matters more than total hours logged nightly 31:59 Hair, nails, skin, gum health, and other overlooked health markers worth watching for wellness 38:52 Should you trust your body or the influencers online KEY TAKEAWAYS: 💎 Real wellness is not about looking a certain way; it is a holistic wellness picture built from many small everyday signals 💎 A strong immune system shows up in how quickly you bounce back, not in never getting sick at all 💎 Your relationship with food should feel relaxed and guilt-free, not restrictive, chaotic, or driven by fear 💎 Learning to ask for help and set healthy boundaries is just as important to your health as diet or exercise RESOURCES: Today’s Episode Sponsor: BetterHelp Become a Happy Healthy Hub Member A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram Text ‘Book’ to 833-801-0500 The Diseases You Don't Have to Get and the Blood Markers That Prove It Is it Really Uncurable? (feat. Dr. Aaron Hartman) Clearing Brain Fog and Powering Up Brain Energy How Your Immune System is Like Goldilocks A Functional Approach to Headaches & Migraines (feat. Dr. Meg Mill) QUOTES: 12:00 "Does your skin bounce back after you pinch it? A sign of hydration is a sign of wellness." - Jenn Trepeck 17:45 "Are you on the same team as your body or are you always fighting it?" - Jenn Trepeck 19:20 "It's living in the middle, in the gray, in the wishy-washy and being okay with that." - Jenn Trepeck 25:26 "It's more about, on the whole, how we sleep." - Jenn Trepeck 29:57 "Not getting sick ever isn't the requirement for being healthy. It’s bouncing back quickly." - Jenn Trepeck SEO KEYWORDS: Jenn Trepeck, Salad With A Side Of Fries, Nutrition Nugget, Health Coach, Weight Loss For Real Life, Signs Of Good Health, Healthy Lifestyle, Body Fat Percentage, Menstrual Cycle, Digestion And Elimination, Hydration, Skin Elasticity, Urine Color, Movement And Exercise, Mental Health, Emotional Health, Spiritual Wellness, Sleep Quality, Sleep Consistency, Deep Sleep, Energy Levels, Focus And Memory, Immune System, Stress Management, Healthy Boundaries, Self Care, Gut Health, Oral Health, Gum Health, Tongue Color, Body Temperature, Respiratory Rate, Hearing Health, Headaches, Nail Health, Hair Health, Holistic Wellness, Nervous System, Heart Rate Variability, Body Composition, Relationship With Food, Appetite Awareness, Mindful Eating, Self Trust, Wellness Coaching, Health Markers, Emotional Regulation, Hormonal Balance, How To Know If You Are Healthy, Signs Of Wellness Without Blood Work | |||
| Nutrition Nugget: Clear Protein Soda | 10 Jul 2026 | 00:08:12 | |
Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Clear Protein Soda. Are you looking for a bubbly, refreshing way to hit your daily protein targets, or is the wellness industry just trying to pack protein into things that do not need it? When a friend asked Jenn about the latest trend of clear protein sparkling waters, she had to dive deep into the nutrition label to see if these drinks are truly “clearly” superior or just another clever marketing gimmick. On the one hand, you get 20 grams of high-quality whey isolate with zero sugar, making it an easy option for a quick snack. On the other hand, could the intense alternative sweeteners be sabotaging your taste buds and keeping you hooked on sweet flavors? Is this carbonated shortcut a brilliant addition to your health routine, or are you better off chewing your protein and sticking to plain club soda? Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become a Happy Healthy Hub Member A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram KEYWORDS: Jenn Trepeck, Nutrition Nugget, Salad With A Side Of Fries, Health Tips, Wellness Tips, Protein Water, Clear Protein Soda, Clean Simple Eats, Protein Seltzer, Whey Protein Isolate, Grass Fed Whey, Sparkling Water, Nutrition Nugget, Weight Loss, Wellness Podcast, Jenn Trepeck, Healthy Beverages, Protein Supplements, Postpartum Depression, Ingredient Standards, Third Party Tested, Zero Sugar, Low Lactose, Stevia Leaf Extract, Cherry Lime Flavor, Nutrition Facts, Advanced Recovery, Filtered Water, Malic Acid, Citric Acid, Tartaric Acid, Reb M, Sweetener Alternatives, Protein Snack, Liquid Consistency, Food Cravings, Healthy Eating, Diet Myths, Sugar Free Soda, Functional Drinks, Protein Intake, Taste Buds, Sweet Flavor Addiction, Dietary Choices, Health Reset, Protein Source, Is Clear Protein Soda Healthy, Clean Simple Eats Protein Soda Review | |||
| Is it Really Uncurable? (feat. Dr. Aaron Hartman) | 08 Jul 2026 | 00:41:52 | |
What if the word uncurable really just means a doctor has run out of ideas? This episode dares you to question that verdict and discover a functional medicine approach built on gut health, trace minerals, and nervous system repair that has helped many people defy impossible odds and rewrite a hopeless diagnosis into a story of hope. Host Jenn Trepeck welcomes Dr. Aaron Hartman to Salad with a Side of Fries, where he shares how chronic illness recovery starts with the basics everyone overlooks, and why patients in remission from conditions like multiple sclerosis prove healing is possible even when doctors say there is nothing more they can do. What You Will Learn in This Episode: ✅ Why the label “incurable” often just means idiopathic (unknown cause) and how functional medicine looks deeper ✅ How gut health, sleep, and stress form the foundation of true chronic illness recovery ✅ The connection between hypermobility, dysautonomia, mast cell activation, and autoimmune disease ✅ Why organ meats, bone broth, and trace minerals support the nervous system and healing The Salad With a Side of Fries podcast, hosted by Jenn Trepeck, explores real-life wellness and weight-loss topics, debunking myths, misinformation, and flawed science surrounding nutrition and the food industry. Let’s dive into real-life wellness and weight loss, including drinking, eating out, and skipping the grocery store. TIMESTAMPS: 00:00 Introduction to this episode on functional medicine and rethinking an incurable diagnosis 03:47 Dr. Aaron Hartman explains cerebral palsy and his daughter Anna's dire early diagnosis 07:17 Why incurable and idiopathic are labels Dr. Hartman refuses to accept and exploring the mast cell activation, hypermobility, autoimmune, gut, and dysautonomia super syndrome 15:28 The big three foundations of gut health, stress regulation, and quality sleep for healing 21:41 Why trace minerals, organ meats, and bone broth matter for true nutrient-dense nutrition 24:38 Practical sleep hygiene tips rooted in circadian rhythm and nervous system regulation 28:58 Balancing sugar addiction and dopamine-driven cravings with real food healing habits 31:43 How the body's self-healing capacity applies at any age, from childhood through adulthood 37:12 Lipid medicine: Using fats to heal your body KEY TAKEAWAYS: 💎 An incurable diagnosis often just means a doctor has run out of answers, not that healing is impossible 💎 Gut health, stress regulation, and quality sleep are the foundation every chronic illness recovery plan needs 💎 The body retains a self-healing capacity at any age, though how well it heals depends on how well it is supported 💎 Vetted health information and a skilled clinician matter more than trending advice from social media ABOUT THE GUEST: Dr. Aaron Hartman's journey with functional medicine started when he & his wife adopted their first daughter from foster care. She has cerebral palsy & countless dietary issues. They went from specialist to specialist and, even as a physician, he felt let down & confused. His daughter's health struggles forced him to confront an uncomfortable realization: Our current healthcare system doesn't have all the answers. His wife, however, refused to give up hope. She ultimately pointed him to functional medicine. His daughter & other two kids began to thrive. After years in family practice, he felt called to make a dramatic shift. He now helps patients identify leverage points in key areas of their lifestyle & health that harness their body's remarkable power to heal and begin living the vibrant life they deserve. He has become the ‘go-to’ doctor for difficult cases in central Virginia. Dr. Hartman’s new book, UnCurable: From Hopeless Diagnosis to Defying All Odds, chronicles his personal and professional journey focusing on his daughter's diagnosis, the medical system's treatment options and the road Aaron was forced to take to get his girl the best care possible. As a clinical researcher, Dr. Hartman has been involved in over 70 clinical studies; he is the founder of the Virginia Research Center and currently serves as an Assistant Clinical Professor of Family Medicine at the VCU School of Medicine. In 2016, he founded Richmond Integrative and Functional Medicine, where he focuses on caring for complex patients who have fallen through the cracks in our current health care system. RESOURCES: Today’s Episode Sponsor: BetterHelp Become a Happy Healthy Hub Member A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram Text ‘Book’ to 833-801-0500 GUEST RESOURCES: Richmond Functional Medicine - Website Richmond Integrative - Facebook Medical Gaslighting | Lyme | Chronic Infections | Metabolic Syndrome | Insulin Resistance - Website QUOTES: 01:03 "This week we're talking about a word that can be really scary, and that word is uncurable." - Jenn Trepeck 09:20 "There are these commonalities in a bunch of different diagnoses, and they tend to be this immune response or an activation in the body." - Jenn Trepeck 20:12 "Quality and quantity of sleep, nutrients, and the quality of our food help send safety signals to the nervous system." - Jenn Trepeck 27:23 “If you really want your body to get on a healing pathway, you're gonna have to do some hard things.” - Dr. Aaron Hartman 30:49 "If you wanna have an outcome you don't see your friends having, you have to be willing to do things that your friends aren't doing." - Dr. Aaron Hartman 32:03 "When you're told there's nothing else that can be done for you, that just means there's nothing else that they can do for you." - Dr. Aaron Hartman SEO KEYWORDS: Jenn Trepeck, Salad With A Side Of Fries, Nutrition Nugget, Health Coach, Weight Loss For Real Life, Functional Medicine, Cerebral Palsy, Autoimmune Disease, Gut Health, Inflammation, Lyme Disease, Mold Toxicity, Mast Cell Activation Syndrome, Hypermobility, Dysautonomia, POTS, Neurodivergent, Microbiome, Trace Minerals, Rare Earth Minerals, Bone Broth, Organ Meats, Sleep Quality, Circadian Rhythm, Stress Management, Nervous System Regulation, Trauma, Cortisol, Gut Brain Axis, Gut Heart Axis, Gut Lung Axis, Gut Skin Axis, Serotonin, Dopamine, Neurotransmitters, Hormone Imbalance, PMDD, Hashimoto's Disease, Lupus, Long COVID, Chronic Fatigue, Fibromyalgia, PCOS, Fertility Issues, Real Food Nutrition, Whole Foods, How To Heal From Chronic Illness Naturally, Functional Medicine Approach To An Incurable Diagnosis | |||
| Nutrition Nugget: Trader Joe's Sweet & Sour Gummy Worms | 03 Jul 2026 | 00:14:06 | |
Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Trader Joe's Sweet and Sour Gummy Worms, the sugar-free candy that has been lighting up social media for an unexpected reason. Are these wiggly little treats a guilt-free snack or a recipe for disaster? With a blend of alternative sweeteners, two different functional fibers, and zero grams of sugar per serving, Trader Joe's is clearly making a play for the health-conscious candy lover. Jenn is pulling back the curtain on what is really inside these worms and why so many people are finding themselves making a very urgent trip to the bathroom after eating them. Is this a smart swap for your favorite sour candy, or is the marketing working a little too hard to convince you these are something they are not? Tune in before you reach for that bag. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a Nutrition Nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become a Happy Healthy Hub Member A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram KEYWORDS: Jenn Trepeck, Nutrition Nugget, Salad With A Side Of Fries, Health Tips, Wellness Tips, Sugar-Free Gummy Candy, Alternative Sweeteners, Allulose Side Effects, Erythritol Digestive Issues, Sugar Alcohols, Monk Fruit Extract, Organic Erythritol, Resistant Tapioca Dextrin, Resistant Corn Maltodextrin, Functional Fiber, Dietary Fiber Intake, Net Carbs, Blood Sugar Response, Insulin Response, Glycemic Index, Low GI Sweeteners, Fiber Maxing Trend, Protein Packing Trend, Digestive Health, Gut Health, GI Discomfort, Natural Food Coloring, Fruit And Vegetable Juice Coloring, Pectin, Citric Acid, Zero Sugar Candy, No Added Sugar Snacks, Better For You Snacks, Clean Ingredients, Food Marketing, Nutrition Label Reading, Daily Fiber Recommendation, Sour Candy, Gummy Candy, Trader Joes Products, Healthy Snack Alternatives, Candy Without Sugar, Sweetener Blends, Natural Flavors, Food Ingredients Analysis, Nutrition Facts, Sugar-Free Candy That Causes Digestive Problems, How Much Fiber Is Too Much At Once, Sugar-Free Candy and Alternative Sweeteners in "Better-For-You" Snack Foods | |||
| The Diseases You Don't Have to Get and the Blood Markers That Prove It | 01 Jul 2026 | 00:49:04 | |
Are your blood markers telling you and your doctor the whole story? Chronic inflammation is the silent driver behind nearly every major disease, and the good news is that your lifestyle choices decide the outcome. Don't wait for a life altering diagnosis to take action. In this episode of Salad With a Side of Fries, host Jenn Trepeck breaks down how blood markers move, how preventable diseases develop, and why epigenetics means your genes are not your fate. If you have ever felt like your health was out of your hands, this episode will change the way you think about your daily choices. What You Will Learn in This Episode: ✅ Why chronic inflammation is considered the root cause of virtually every major illness and how oxidative stress accelerates disease progression in the body. ✅ How epigenetics reveals that your lifestyle choices, not just your genetics, impact disease-related genes. ✅ What specific blood markers to track for heart disease, type 2 diabetes, liver disease, and kidney disease, and realistic timelines for improving them. ✅ How to advocate for yourself in a medical system still rooted in a prescription-first approach, and how to ask your doctor for the time and space to make disease prevention changes first. The Salad With a Side of Fries podcast, hosted by Jenn Trepeck, explores real-life wellness and weight-loss topics, debunking myths, misinformation, and flawed science surrounding nutrition and the food industry. Let’s dive into real-life wellness and weight loss, including drinking, eating out, and skipping the grocery store. TIMESTAMPS: 00:00 Preventable diseases don't have to be your story and what blood markers can and cannot tell you 05:55 The most common diseases: heart disease, type 2 diabetes, and cancer and how they are linked to lifestyle choices 06:46 Epigenetics explained: how your daily habits turn disease risk genes up or down 17:21 Lifestyle choices, from gut health to the brain to the endocrine system, impact every organ system 20:10 Oxidative stress and free radicals explained: the science behind chronic disease 25:01 Lifestyle choices that support overall health rather than disease and healthcare 3.0, being your own advocate 32:12 Discussion of food with no labels; vegetables, fruit and lean meat 36:19 Movement as disease prevention: why sitting all day quietly drives chronic illness more than we realize 41:06 Longevity, community, connection, sleep, and stress management as overlooked pillars of health 42:05 Blood marker timelines: how fast insulin, A1C, cholesterol, and blood pressure respond to lifestyle changes KEY TAKEAWAYS: 💎 Chronic inflammation is not just a buzzword. It is the measurable, biological root of nearly every disease, and lifestyle choices are the most powerful lever you have to reduce it. 💎 Your family history of high cholesterol or heart disease often reflects shared habits, not shared DNA. Epigenetics shows that genes can be turned up or down based on how you live. 💎 Blood markers are lagging indicators. You will often feel the early effects of disease before any test confirms it, which means acting on symptoms matters even before numbers change. 💎 You have the right to ask your doctor for time to make disease prevention changes before turning to medication. Most physicians will say yes when a patient asks directly and confidently. RESOURCES: Today's episode sponsor: BetterHelp Become a Happy Healthy Hub Member A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram Text ‘Book’ to 833-801-0500 Nutrition Nugget: Genes and Epigenetics Everyone is Pre-Diabetic, Unless... The Alcohol-Cancer Connection (feat. Cecily Mak) The Fitness of Business with Leslie Boyce QUOTES: 06:29 “Many times people will say, ‘Oh, well, high blood pressure runs in my family,’ or, ‘High cholesterol runs in my family’, and we tend to forget that what also runs in our family is lifestyle choices.” - Jenn Trepeck 17:42 “In my practice, I've yet to encounter a disease that can't be improved, even if it's the symptoms, by lifestyle choices.” - Jenn Trepeck 19:53 “Acute inflammation helps us heal. Chronic inflammation is where we end up in this disease state.” - Jenn Trepeck 36:46 “Sitting is the new smoking. We have to find movement throughout the day as opposed to thinking of it as working out.” - Jenn Trepeck 46:22 “Is your body hospitable to or creating disease or health?” - Jenn Trepeck SEO KEYWORDS: Jenn Trepeck, Salad With A Side Of Fries, Nutrition Nugget, Health Coach, Weight Loss For Real Life, Chronic Inflammation, Oxidative Stress, Blood Markers, Preventable Diseases, Lifestyle Choices, Heart Disease, Type 2 Diabetes, Metabolic Disease, Cancer Prevention, Epigenetics, Blood Work, Cardiovascular Disease, Sedentary Lifestyle, Ultra-Processed Foods, Blood Sugar Balance, Gut Health, Immune System, Functional Medicine, Food Sensitivity, Gluten Free, Antioxidants, Omega-3 Fatty Acids, Liver Disease, Kidney Disease, COPD, Free Radicals, Acute Inflammation, Genetics Versus Lifestyle, Nutritional Habits, Omega-3, Neurotransmitters, Sleep Health, Stress Management, Patient Advocacy, Movement, Disease Prevention, Healthy Habits, Holistic Health, Wellness Coach, Western Medicine, How To Reduce Chronic Inflammation Naturally, Blood Markers That Predict Disease Risk | |||
| Nutrition Nugget: Tears | 26 Jun 2026 | 00:11:57 | |
Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about tears and why crying might be doing a lot more for your body than you ever realized. From a chance comment by a friend to an unexpected wave of emotion that followed just days later, Jenn opens up about her own relationship with crying, including a time when holding back tears felt like the only option. So what actually happens inside the body when we cry, and why are emotional tears so different from the ones triggered by a sliced onion? Jenn dives into decades-old research that uncovers surprising chemical differences between the two, and explains how crying might be connected to stress, sleep, and even the immune system. Is suppressing tears doing more harm than we think? Tune in to find out what Jenn has to say about the hidden science behind a good cry. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become a Happy Healthy Hub Member A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram Nutrition Nugget: Sunobi Breathing Eyes are the Window to Your Health (feat. Dr. Joseph Allen) KEYWORDS: Jenn Trepeck, Nutrition Nugget, Salad With A Side Of Fries, Health Tips, Wellness Tips, Emotional Tears, Basal Tears, Reflex Tears, Crying Benefits, Tears And Health, Stress Hormones, Acth, Leucine Enkephalin, Limbic System, Parasympathetic Nervous System, Sympathetic Nervous System, Stress Response, Stress Cycle, Crying And Stress Relief, Acetylcholine, Catecholamine, Adrenaline, Noradrenaline, Lysozyme, Eye Health, Cornea Protection, Tear Biomarkers, Immune Function, Emotional Processing, Suppressing Emotions, Holding Back Tears, Muscle Tension, Jaw Tension, Chest Pressure, Headaches, Doom Scrolling, Emotional Eating, Numbing Behaviors, Crying And Sleep, Tears Of Joy, Tears Of Sadness, Biotin Metabolism, Caffeine Metabolism, Estrogen Pathway, Wellness And Weight Loss, Holistic Health, Mind Body Connection, Why Do Emotional Tears Help Reduce Stress, Difference Between Tears Of Joy And Sadness | |||
| Peptides Beyond GLP-1 and How to Use Them Safely (feat. Dr. Aleksandra Gajer) | 24 Jun 2026 | 00:43:22 | |
Curious whether peptide therapy is the missing piece in your wellness routine, or just another overhyped trend? This episode breaks down what these powerful chemical messengers do in the body, from healing injuries to balancing brain chemistry, cellular energy and more, plus why sourcing and dosing make all the difference. Host Jenn Trepeck sits down with Dr. Aleksandra Gajer to explore BPC 157, brain-supporting peptides, and mitochondrial function, while tackling how to use peptides safely, who should avoid them, and why they work best as a tool rather than a magic fix-all. What You Will Learn in This Episode: ✅ How peptide therapy acts as a chemical messenger system that supports the body's own healing pathways rather than overriding them ✅ Why BPC 157 has become one of the most talked about peptides for tendon repair, gut healing, and recovery ✅ How neuroinflammation, not just neurotransmitter imbalance, may be driving anxiety, depression, and brain fog ✅ The role of mitochondrial function and insulin sensitivity in body composition, energy, and long-term metabolic health The Salad With a Side of Fries podcast, hosted by Jenn Trepeck, explores real-life wellness and weight-loss topics, debunking myths, misinformation, and flawed science surrounding nutrition and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. TIMESTAMPS: 00:00 Dr. Aleksandra Gajer's path from emergency medicine to proactive, personalized healthcare 08:04 Defining peptides and their relationship to inflammation and healing 10:04 Exploring BPC 157 for tendon injury, gut healing, and tissue recovery 12:31 How peptides support autoimmune conditions by regulating immune balance 15:35 Brain peptides Selank and Semax and the truth behind the neuroinflammation link to anxiety 18:57 Understanding mitochondrial function, fatigue, and brain fog as cellular energy issues 20:35 MOTS-c, insulin sensitivity, and the connection to body composition 22:18 Why peptides work best as a tool, not a replacement for healthy habits 26:03 Safe peptide sourcing, endotoxins, and who should avoid peptide therapy 33:54 Hormone health, dosing strategy, and cycling peptides for sustainable results KEY TAKEAWAYS: 💎 Peptide therapy works with the body's natural signaling system, supporting existing pathways instead of forcing a reaction the way many medications do 💎 BPC 157 shows strong potential for healing tendons and the gut, but lacks extensive human trials, so working with an informed provider matters 💎 Anxiety and depression may stem from neuroinflammation rather than a simple chemical imbalance, opening the door to new peptide-based approaches 💎 Safe peptide sourcing from a compounding pharmacy or tested lab is essential, since unregulated peptides can carry dangerous endotoxins ABOUT THE GUEST: Dr. Aleksandra Gajer, originally from Poland and raised in the United States, is a dedicated medical professional focused on advancing healthcare. She graduated with top honors from the University of Maryland School of Medicine and completed her residency in academic emergency medicine at The George Washington University. Dr. Gajer’s special interests include sustainable weight loss, balanced hormone health, and longevity. She emphasizes the importance of lifestyle adjustments to optimize patients’ biology, promoting health, vitality, and long-term wellness. Inspired by her experiences in emergency medicine working with communities facing health challenges, she shifted her focus to proactive, comprehensive healthcare. Establishing The Gajer Practice allows her to offer personalized care and empower individuals to lead healthier lives by intervening before illness takes hold. Driven by her lifelong goal, she is enthusiastic about sharing her expertise and dedication to contribute to a healthier future for her community. RESOURCES: Become a Happy Healthy Hub Member A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram Text ‘Book’ to 833-801-0500 GUEST RESOURCES: The Gajer Practice | Burke, VA - Facebook The Gajer Practice - Dr. Aleksandra Gajer (@thegajerpractice) - Instagram The Gajer Practice: Start Here QUOTES: 06:38 “Western medicine is so incredible at certain things, but just doesn't cut it when it comes to chronic diseases, or even creating health for that matter.” - Jenn Trepeck 09:08 “Peptides as a therapeutic group have become popularized because Ozempic was a proof of concept that this can be used and it works.” - Dr. Aleksandra Gajer 14:09 “Some of these peptides can modulate or regulate and bring things back into balance, versus artificially pushing in one direction or the other.” - Jenn Trepeck 14:24 “Medications either force a pathway on or block that pathway, while peptides are like the first domino in a set of dominoes.” - Dr. Aleksandra Gajer 21:56 “A lot of people think peptides are a magic bullet, versus saying they're a tool.” - Jenn Trepeck 33:37 “Dosing matters, because at a certain dose, peptides are no longer acting as a peptide.” - Jenn Trepeck SEO KEYWORDS: Jenn Trepeck, Salad With A Side Of Fries, Nutrition Nugget, Health Coach, Weight Loss For Real Life, Peptide Therapy, Peptides, BPC 157, Body Composition, Inflammation, Injury Healing, Brain Health, Energy, Mood, Chemical Messengers, Tendon Injury, Gi Tract Healing, Autoimmune Conditions, Immune Regulation, Thymosin Alpha 1, Kpv, Neuroinflammation, Selank, Semax, Anxiety, Depression, Adhd, Serotonin Hypothesis, Mitochondrial Function, Mots-C, Insulin Sensitivity, Insulin Resistance, Metabolic Flexibility, Glp-1, Weight Loss, Body Recomposition, Hormone Health, Perimenopause, Menopause, Pcos, Compounding Pharmacy, Endotoxins, Peptide Sourcing, Longevity, Mitochondria, Growth Hormone Peptides, Peptides Beyond GLP-1, How To Use Peptides Safely | |||
| Nutrition Nugget: Meals on Repeat | 19 Jun 2026 | 00:12:52 | |
Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about meals on repeat and whether eating the same foods over and over aids in weight loss. A new study claims that less variety in your diet is associated with better results, but is that the full picture? Jenn dives into the research, the numbers, and what they really mean, while questioning whether a 12-week study tells the whole story. Does sticking to the same meals set you up for long-term success, or could it backfire down the road? Tune in to hear Jenn break it all down and find out what she really thinks. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become a Happy Healthy Hub Member A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram KEYWORDS: Jenn Trepeck, Nutrition Nugget, Salad With A Side Of Fries, Health Tips, Wellness Tips, Meals on Repeat, Weight Loss Research, Weight Loss Tips, Weight Loss, Meal Planning, Dietary Repetition, Caloric Stability, Calorie Tracking, Behavioral Weight Loss, MyFitnessPal, Food Logs, Weight Loss Program, Health Psychology, BMI, Overweight, Obesity, Meal Prep, Healthy Eating, Nutrition Tips, Wellness Coach, Diet Routine, Food Variety, Repetitive Meals, Self Control, Weekend Eating Habits, Weekday Eating Habits, Correlation Vs Causation, Diet Studies, Sustainable Weight Loss, Yo Yo Dieting, Healthy Habits, Food Tracking, Calorie Deviation, Diet Boredom, Real Food Coaching, Weight Loss Strategies, Nutrition Myths, Diet Research, Eating Patterns, Salad With A Side Of Fries, Jenn Trepeck, Health Coaching, Body Weight Management, Does Eating The Same Meals Help You Lose Weight, Benefits Of Meal Repetition For Weight Loss | |||
| How to Build a Salad That Eats Like a Meal | 17 Jun 2026 | 00:40:34 | |
Tired of salads that leave you hungry an hour later? This episode reveals how to build a healthy salad that functions as a full meal, using a balance of protein, fiber, and quality fat, along with restaurant-inspired tricks for texture and flavor that make every bite feel indulgent and satisfying. Jenn Trepeck digs into practical, judgment-free strategies for turning whatever is in your fridge into a satisfying salad, covering everything from salad dressing inspiration to creative flavor pairings, on this episode of Salad with a Side of Fries. What You Will Learn in This Episode: ✅ The three essential components, protein, fiber, and quality fat, that turn a basic salad into a full meal ✅ How texture (crispy, creamy, chewy) transforms a boring salad into a craveable one ✅ Why temperature matters and how adding a warm component changes the entire eating experience ✅ How to use the five flavors, sweet, salty, sour, bitter, and umami, to build a balanced salad and even make a dressing from scratch The Salad With a Side of Fries podcast, hosted by Jenn Trepeck, explores real-life wellness and weight-loss topics, debunking myths, misinformation, and flawed science surrounding nutrition and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. TIMESTAMPS: 00:00 Building a satisfying salad that functions as a full meal 04:11 Why protein, fiber, and quality fat are the foundation of a filling salad 05:49 The overlooked role of healthy fats like avocado and olive oil in salads 07:23 Using grains and starches like condiments to boost a chopped salad 09:18 Breaking down food texture categories: crispy, creamy, chewy, and more 13:45 How the cutting and chopping technique changes salad texture completely 17:48 Pro tip: warm components make salads more satisfying 21:24 Exploring the five flavors and how to build balance in a salad dressing 33:11 Pantry staples like hearts of palm and artichokes for easy, healthy salads 34:28 Jenn's recent go-to salad recipe and homemade dressing combinations 36:48 Salad for breakfast with eggs to top it off KEY TAKEAWAYS: 💎 A satisfying salad needs three key elements: clean protein, fiber-rich vegetables, and quality fat like avocado, nuts, or olive oil 💎 Texture variety (crunchy, creamy, chewy) is one of the biggest factors separating boring salads from craveable ones 💎 Temperature matters. Adding a warm component like roasted vegetables or warm chicken can completely change how satisfying a salad feels 💎 Mastering the five flavors, sweet, salty, sour, bitter, and umami, helps you build a homemade salad dressing that rivals restaurant quality RESOURCES: Today's Episode Sponsor: BetterHelp Become a Happy Healthy Hub Member A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram Text ‘Book’ to 833-801-0500 Nutrition Nugget: Work the Globe QUOTES: 04:41 "The elements we need: protein, fiber, and quality fat." - Jenn Trepeck 07:35 "Use grains and starches like condiments rather than a side dish." - Jenn Trepeck 09:12 "Texture is part of how we take the salad to the next level." - Jenn Trepeck 22:01 "Sweet, salty, sour, bitter, and umami are the five flavors in the culinary world." - Jenn Trepeck 37:56 "Look at what you have in the refrigerator and throw it all together in a bowl." - Jenn Trepeck SEO KEYWORDS: Jenn Trepeck, Salad With A Side Of Fries, Nutrition Nugget, Health Coach, Weight Loss For Real Life, Healthy Salad Recipes, Healthy Salad, Salad Recipes, Protein Fiber Fat, Chopped Salad, Chickpeas Feta Avocado, Salad Dressing, Quality Fat, Clean Protein, Plant Based Protein, Salad Toppings, Texture In Food, Crunchy Salad, Roasted Vegetables, Roasted Chickpeas, Roasted Sweet Potato, Salad For Breakfast, Meal Prep Salad, Salad As A Meal, Nutrient Dense Meals, Wellness Coaching, Mental Health And Nutrition, Therapy And Wellness, Maple Syrup Dressing, Lemon Dressing, Olive Oil Dressing, Flavor Balance, Umami Flavor, Nutritional Yeast, Bitter Greens, Kale Salad, Arugula Salad, Romaine Lettuce, Shredded Brussels Sprouts, Hearts Of Palm, Artichoke Hearts, Salad Bowl Tips, Homemade Salad Dressing, Salad Texture Tips, Satisfying Salad, No Lettuce Salad, How To Build A Salad That Eats Like A Meal, Tips For Making A Satisfying Salad At Home | |||
| Nutrition Nugget: Pique BT + RE Fountain | 12 Jun 2026 | 00:14:06 | |
Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Pique Life's BT Fountain Beauty Electrolytes and RE Fountain Calming Electrolytes. These two trendy hydration products come with big promises, big-name endorsements, and a price tag to match. The BT Fountain claims to support youthful skin and healthy aging with ingredients such as hyaluronic acid and phytoceramides. At the same time, the RE Fountain promises rest, recovery, and cognitive support through a triple-magnesium blend. Sounds impressive, right? But are the doses actually therapeutic, or are the marketing claims writing checks the ingredients can't cash? Jenn takes a close look at every ingredient, every milligram, and every dollar to answer the question one listener really wanted answered: are these packets a legitimate micronutrient tool, or just a glorified, expensive Crystal Light? Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become a Happy Healthy Hub Member A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram KEYWORDS: Jenn Trepeck, Nutrition Nugget, Salad With A Side Of Fries, Health Tips, Wellness Tips, Electrolyte Powder, Hydration Supplement, Beauty From Within, Skin Hydration, Hyaluronic Acid Supplement, Phytoceramides, Magnesium Glycinate, Potassium Citrate, Sodium Citrate, Himalayan Pink Salt, Coconut Water Powder, Monk Fruit Sweetener, Collagen Support, Anti-Aging Supplement, Mineral Rich Electrolyte, Magnesium L-Threonate, Magnesium Taurate, Lemongrass Powder, Beetroot Juice Powder, Organic Spirulina, Yuzu Flavor, Clean Electrolyte, No Added Sugar Electrolyte, Vegan Supplement, Non-GMO Supplement, Wellness Powder, Supplement Review, Nutrition Label Analysis, DSHEA Compliance, Supplement Marketing Claims, Healthy Aging Drink, Rest And Recovery Supplement, Calming Magnesium, Nervous System Support, Micronutrition, Electrolyte Packet, Wellness Podcast, Weight Loss Podcast, Nutrition Education, Supplement Ingredients, Beauty Electrolytes and Skin Hydration Supplements, Beauty Electrolyte Drink, Best Clean Electrolyte For Skin And Hydration, Are Beauty Electrolyte Supplements Worth The Money | |||
| What To Do About Your Hormones Including HRT (feat. Dr. Andrea Colon) | 10 Jun 2026 | 00:36:32 | |
Are your hormones running your life, and not in a good way? If you are struggling with fatigue, mood swings, weight gain, or sleepless nights, this episode is the missing piece you have been looking for. Understanding hormone balance is not just about estrogen and progesterone. It starts much earlier in the hormonal chain, and getting to the root cause changes everything. In this episode of Salad with a Side of Fries, host Jenn Trepeck sits down with Dr. Andrea Colon, a naturopathic doctor and founder of Reclaim Integrative in Newport Beach, California, who specializes in women's hormone health and metabolic medicine. Together, they walk through the steps for lifestyle, nutrition, supplementation, and bioidentical hormone replacement therapy to restore balance, energy, and vitality. From understanding why cortisol imbalance is the upstream driver of so many symptoms women dismiss as inevitable aging, to exploring how to balance hormones naturally for women before ever adding HRT, this conversation is both practical and empowering. What You Will Learn in This Episode: ✅ Why cortisol imbalance is the overlooked driver behind perimenopause symptoms, disrupted sleep, and stubborn menopause weight gain, and how chronic stress depletes your hormone production over time ✅ How to use foundational nutrition strategies, including adequate protein intake, quality carbohydrates, and consistent meals, to begin restoring hormone balance before reaching for supplements or medications ✅ Which key micronutrients, including vitamin D, iron, and B vitamins, are commonly depleted in women and how those deficiencies directly suppress healthy hormone function ✅ How practitioners assess when lifestyle and herbs are enough versus when bioidentical hormone replacement therapy is the appropriate next step, including the role of pregnenolone, DHEA, and testosterone in women The Salad With a Side of Fries podcast, hosted by Jenn Trepeck, explores real-life wellness and weight-loss topics, debunking myths, misinformation, and flawed science surrounding nutrition and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. TIMESTAMPS: 00:00 Dr. Andrea Colon shares why restrictive diets backfire and how skipping meals worsens cortisol imbalance and hormone balance in women 03:54 Dr. Colon shares her personal journey to naturopathic medicine after battling cystic acne 06:48 How stress and hormones connect and why women in their early 40s are entering perimenopause earlier due to cortisol 09:16 Nutrition foundations for hormone balance, including protein, complex carbs, and avoiding coffee on an empty stomach 12:04 The truth about exercise and cortisol, why over-training causes menopause, weight gain and disrupts hormone function 14:39 Why sleep is the most underrated tool for hormone health and why catching up on sleep is a myth 18:53 Supplement strategies including vitamin D, iron, B vitamins, ashwagandha, and rhodiola for adrenal support 23:29 When to consider bioidentical hormone replacement therapy, including pellets, patches, creams, and pregnenolone 29:05 Using a GLP-1 properly and when it is needed KEY TAKEAWAYS: 💎 Hormone balance begins with lifestyle, not a prescription. Correcting sleep, nutrition, and stress before adding supplements or hormones gives your body the foundation it needs actually to respond to treatment. 💎 Cortisol imbalance is not always high cortisol. Chronic stress can deplete cortisol over time, leaving women running on empty, and symptoms of high and low cortisol often overlap, making proper testing essential. 💎 Pregnenolone is the master hormone that most practitioners never test. Known as the grandmother of all hormones, it affects mood, libido, sleep, joint health, and may even play a protective role against cognitive decline. 💎 Bioidentical hormone replacement therapy is a tool, not a first resort. When used properly, at low doses, alongside monitored lifestyle changes, HRT, and even GLP-1 medications, can be a meaningful part of a whole-person approach to women's health. ABOUT THE GUEST: Dr. Andrea Colon, NMD, is a Naturopathic Doctor and founder of Revive Wellness in Newport Beach, California. She specializes in women’s hormone health, metabolic medicine, and integrative approaches to weight management and longevity. Through her clinical practice and educational work, Dr. Colon empowers women to restore balance, optimize energy, and age with strength and vitality from the inside out. RESOURCES: Today's Episode Sponsor: BetterHelp Become a Happy Healthy Hub Member A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram Text ‘Book’ to 833-801-0500 Your Hormone Dealbreakers (feat. Robin Nielsen) GUEST RESOURCES: Dr. Andrea Colon NMD - Website QUOTES: 01:06 “Normally when somebody uses the term hormone, our minds jump to sex hormones, and yet it's really cortisol that's sort of the driver of those sex hormones.” - Jenn Trepeck 10:42 “No coffee on an empty stomach. Everybody hear that again? Actually, truly eating and choosing protein, quality fat, these nutrient-dense foods, especially because fat plays into our hormones.” - Jenn Trepeck 14:25 “So often what the body needs is sleep, and we're sacrificing that to get this workout, and ultimately that choice could be counterproductive.” - Jenn Trepeck 16:49 “If you don't have the foundations down, I can give you all the supplements in the world, and they're not gonna be enough.” - Dr. Andrea Colon 31:30 “Peptides are tools. Even supplements can be tools. Everything works better when the foundations of health are addressed.” - Dr. Andrea Colon 35:54 Remember, hormones are a powerful tool after we focus on lifestyle and strategic supplementation.” - Jenn Trepeck SEO KEYWORDS: Jenn Trepeck, Salad With A Side Of Fries, Nutrition Nugget, Health Coach, Weight Loss For Real Life, Hormone Balance, Cortisol Imbalance, Adrenal Fatigue, Perimenopause Symptoms, Estrogen Replacement, Progesterone Levels, Pregnenolone, DHEA, Naturopathic Medicine, Women's Hormone Health, Metabolic Medicine, Restrictive Diets, Protein Intake, Blood Sugar Levels, Vitamin D Deficiency, B Vitamins, Iron Deficiency, Adrenal Support, Ashwagandha, Rhodiola, L-Theanine, Schisandra Berry, Licorice Root Extract, HRT Options, Bioidentical Hormones, Hormone Pellets, Estrogen Patches, Hormone Cream, Testosterone In Women, GLP-1 Medications, Weight Management, Stress And Hormones, Sleep Optimization, Low-Impact Exercise, Pilates For Hormones, Cortisol Testing, Salivary Cortisol Test, Inflammation And Hormones, Integrative Health, Longevity For Women, Menopause Weight Gain, Hormone Balance How To Balance Hormones Naturally For Women, Bioidentical Hormone Replacement Therapy For Menopause | |||
| Nutrition Nugget: Protein Doritos | 05 Jun 2026 | 00:11:51 | |
Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Protein Doritos. Are these bold, crunchy chips actually a smart snack upgrade, or just clever marketing from one of the biggest food companies in the world? With 10 grams of protein per serving and a shorter-than-usual ingredient list for a Dorito, they might sound like a win, but is that the whole story? Jenn digs into the nutrition facts, the fat sources, the GMO disclosure, and that ever-important question of what "one serving" really looks like in real life. Could these actually be a better protein snack than a certain celebrity protein popcorn? And more importantly, do any of us really need protein packed into our chips? Tune in to find out where Jenn lands on this one. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become a Happy Healthy Hub Member A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram Nutrition Nugget: Khloud Protein Popcorn KEYWORDS: Jenn Trepeck, Nutrition Nugget, Salad With A Side Of Fries, Health Tips, Wellness Tips, Protein Chips, Doritos Protein, Nacho Cheese Chips, Ultra-Processed Foods, Snack Food Nutrition, Food Label Reading, Nutrition Facts, Net Carbs, Protein Per Serving, Healthy Snacking, Frito-Lay, PepsiCo, Big Food Companies, Bioengineered Ingredients, GMO Disclosure, Casein Protein, Whey Protein Concentrate, Saturated Fat, Vegetable Oil, Corn Oil, Canola Oil, Soybean Oil, Artificial Flavors, Natural Flavors, Serving Size Awareness, Packaged Food Ingredients, Dietary Fiber, Calorie Count, Food Marketing Claims, Snack Food Comparison, Protein Popcorn, Healthy Chip Alternatives, Food Industry Trends, Weight Loss Snacks, Wellness Nutrition, Balanced Snacking, Ingredient List Analysis, Protein Labeling, Mindful Eating, How To Read Nutrition Labels On Protein Snacks, Are Protein Doritos Actually A Healthy Snack | |||
| Your Hormone Dealbreakers (feat. Robin Nielsen) | 03 Jun 2026 | 00:49:20 | |
Are your daily habits negatively impacting your hormones and your overall health? And when it comes to hormones, are you focusing on only your sex hormones? It turns out other hormones are running the show! This episode breaks down common hormone dealbreakers and practical steps you can take to avoid them and reclaim your health. On this episode of Salad with a Side of Fries, host Jenn Trepeck is joined by Robin Nielsen, board-certified integrative nutritionist and founder of Natural Hormone Solution, to unpack the hidden hormone dealbreakers quietly sabotaging your health. From the real role of cortisol rhythm to the truth about cholesterol and sex hormones, xenoestrogens in your face cream, and why your to-do list is wrecking your endocrine system, this conversation is a masterclass in natural hormone balance for women at every stage of life. What You Will Learn in This Episode: ✅ Why cortisol and insulin are your two most important hormones and how their dysregulation drives symptoms that are often misread as perimenopause or aging. ✅ How environmental xenoestrogens found in face creams, shampoos, and household cleaners silently disrupt your estrogen balance and what to do about it. ✅ The critical connection between eating for hormone balance, meal timing, and why skipping breakfast and over-exercising are two of the most damaging habits for women's hormonal health. ✅ How cholesterol actually serves as the building block for all your steroid hormones, and why lowering it too aggressively may be making your symptoms worse. The Salad With a Side of Fries podcast, hosted by Jenn Trepeck, explores real-life wellness and weight-loss topics, debunking myths, misinformation, and flawed science surrounding nutrition and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. TIMESTAMPS: 00:00 Jenn introduces Robin Nielsen, founder of Natural Hormone Solution and integrative nutritionist 04:57 Robin shares her personal story: decades of weight gain, cystic acne, and digestive health issues 09:18 Why common symptoms are not normal: hormone imbalance signs you may be ignoring 11:27 Your sex hormones aren’t the only ones linked to your overall health and wellness 15:41 Cortisol rhythm explained: how your brain responds to daily stress and excess cortisol 21:14 Hormone dealbreaker one: how negative thoughts and low serotonin levels disrupt cortisol 23:24 Hormone dealbreaker two: xenoestrogens, environmental toxins, and harmful body care products 27:47 The importance of eating breakfast and the benefits of walking 33:19 Discussion of cholesterol levels and balancing HDL and LDL numbers 38:12 The surprising hormone dealbreaker hiding in plain sight: your to-do list and nervous system health KEY TAKEAWAYS: 💎 Estrogen, progesterone, and testosterone, are not the only hormones tied to your health. Healing begins with balancing your cortisol rhythm and insulin resistance, not by only focusing on your sex hormones. 💎 Xenoestrogens in everyday body care and cleaning products are a major and overlooked source of estrogen dominance. Checking a product’s ingredients with resources like EWG.org is a simple, immediate step to avoid products with hormone disruptors. 💎 Cholesterol is the foundational building block for all your steroid hormones. Lowering it too aggressively can impair hormone production, deplete CoQ10, and deepen the very symptoms you are trying to resolve. 💎 Your daily habits speak directly to your hormones. Eating a high-protein breakfast, walking after meals, and replacing your to-do list with a calendar-based system all support hormone balance in measurable ways. ABOUT THE GUEST: Robin Nielsen is a Board-Certified Integrative Nutritionist specializing in women’s health and hormone balance, empowering women to become the CEO of their own health so they can feel vibrant, confident, and sexy at any age. As Founder and CEO of Natural Hormone Solution, she has helped over 100,000 women worldwide through her programs, retreats, and events, including her signature Robin’s Hormone Reset Program, which has transformed the health of more than 16,500 women since 2020. Robin has interviewed over 200 leading healthcare experts, sharing science-backed strategies for natural healing, and has served as President of both the National Association of Women Business Owners (Silicon Valley) and the National Association of Nutrition Professionals. She has also been featured on CBS’s Eye on the Bay for her transformative women’s retreats. A proud mother and grandmother, Robin is a competitive tennis player, surfer, gardener, musician, and passionate cook, married to her “hot sexy lover” for over 42 years. Living proof that age is just a number. RESOURCES: Today's Episode Sponsor: Better Help Become a Happy Healthy Hub Member A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram Text ‘Book’ to 833-801-0500 Brain Health & Blood Sugar (feat. Megan Lyons) A Family in Quarantine (feat. Anna Engelhardt) GUEST RESOURCES: Sign up for Robin's Hormone Reset Program Natural Solutions for Hormone Balance Sisterhood - Facebook QUOTES: 00:13 “Running from one task to the next is a symptom of hormone imbalance.” Robin Nielsen 11:19 “Pay attention to the symptoms that we think don't matter, because they are also telling us something.” Jenn Trepeck 19:15 “The deal breakers are the things that are really creating that dysregulation in the cortisol.” Jenn Trepeck 22:42 “The body and the brain believe everything you tell them.” Jenn Trepeck 38:18 “Ladies, your to-do list is a hormone dealbreaker.” Robin Nielsen SEO KEYWORDS: Jenn Trepeck, Salad With A Side Of Fries, Nutrition Nugget, Health Coach, Weight Loss For Real Life, Hormone Imbalance, Hormone Balance, Cortisol Rhythm, Estrogen Dominance, Progesterone Deficiency, Insulin Resistance, Sex Hormones, Perimenopause Symptoms, Postmenopause Health, Adrenal Health, Thyroid Function, Pregnenolone, Melatonin Production, Blood Sugar Regulation, Metabolic Disease, Xenoestrogens, Endocrine Disruptors, Toxic Relationships, Hormone Testing, Functional Nutrition, Integrative Nutritionist, Natural Healing, Women's Health, Digestive Health, Serotonin Levels, Brain Fog, Weight Management, High Protein Breakfast, Circadian Rhythm, Sleep Disruption, Cortisol Dysregulation, Cholesterol And Hormones, CoQ10, Inflammation, Hormone Reset, Body Care Toxins, Environmental Toxins, Over-Exercising, Eat For Hormone Balance, Nervous System Health, To-Do List Stress, How To Balance Hormones Naturally For Women, Cortisol And Insulin Connection To Hormone Imbalance | |||
| Nutrition Nugget: Food Allergy Prevention | 29 May 2026 | 00:08:18 | |
Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Food Allergy Prevention, a groundbreaking new study from the Salk Institute that could change everything we thought we knew about food allergies. What if having no allergic reaction is not just luck but an active, complex process happening inside your body? New findings point to specific immune cells in the gut that may hold the key to why some people can eat anything without a reaction while others cannot. Could something as simple as what you feed a child early in life shift the odds in their favor? Jenn breaks down the science, the caveats, and what this might actually mean for families navigating the very real challenges of food allergies. Is a future without food allergies possible? You might be surprised by what the research is starting to reveal. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become a Happy Healthy Hub Member A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram KEYWORDS: Jenn Trepeck, Nutrition Nugget, Salad With A Side Of Fries, Health Tips, Wellness Tips, Food Allergies, Immune System, Regulatory T Cells, Treg Cells, Oral Tolerance, Gut Health, Food Intolerance, Allergy Research, Immunotherapy, Plant Proteins, Wheat Allergy, Soy Allergy, Peanut Allergy, Egg Allergy, Corn Proteins, Immune Response, Inflammation, Anti-Inflammatory, Gut Microbiome, Pediatric Allergies, Allergy Treatment, Food Sensitivity, Immune Tolerance, Salk Institute, Science Immunology, Stanford Research, Diet And Health, Nutrition Science, Epitopes, Peacekeeper Cells, Allergy Prevention In Children, Early Food Exposure, Allergen Introduction, Immune Cell Function, Cell Culture Research, Gut Inflammation, Healthy Immune Function, Nutritional Immunology, Wellness Research, Functional Nutrition, How To Prevent Food Allergies In Children, Early Allergen Exposure And Immune Tolerance | |||
| OpEd: Why the Wellness Industry Is Not All Fake and Pharma Is Not the Only Answer | 27 May 2026 | 00:54:16 | |
There’s SO much information about wellness hacks, it’s hard to know what’s worth trying. And then there are pharmaceuticals like GLP-1 medications that seem like the magic bullet for metabolic health. With all of these, are we setting ourselves up for the next public health crisis? Before you or someone you love considers a pharmaceutical or biohack, listen to this episode. Jenn Trepeck of Salad with a Side of Fries breaks down why the wellness industry deserves more credit than mainstream media gives it, and why pharmaceutical solutions like GLP-1 medications and statins cannot carry the full weight of America's health crisis. From affordable, healthy eating strategies to the alarming long-term risks of overreliance on a single hormone pathway, Jenn makes a compelling, research-backed case for a more comprehensive approach to metabolic health. What You Will Learn in This Episode: ✅ Why GLP-1 medications may be following the same trajectory as statin drugs, and what that historical pattern reveals about where we are headed with metabolic health and long-term outcomes. ✅ How eating in season and shopping at ethnic grocery stores can make whole foods nutrition genuinely affordable, healthy eating for more people, regardless of income level. ✅ The critical connection between reduced food intake on GLP-1 medications, nutrient deficiency, and the alarming rise of osteoporosis and cancer risk, especially for younger populations and children. ✅ Why fat cell memory and the Minnesota Starvation Experiment both reveal that weight loss without lifestyle medicine and nutritional education is unlikely to produce lasting results. The Salad With a Side of Fries podcast, hosted by Jenn Trepeck, explores real-life wellness and weight-loss topics, debunking myths, misinformation, and flawed science surrounding nutrition and the food industry. Let’s dive into real-life wellness and weight loss, including drinking, eating out, and skipping the grocery store. TIMESTAMPS: 00:00 Why mainstream media voices unfairly dismiss the wellness industry 05:50 A critique of how major journalists cover GLP-1 medications without consulting balanced sources or opposing viewpoints 13:33 The argument that pharmaceutical solutions have become the default answer instead of addressing the root causes of metabolic health issues 22:29 Discussion of income, access, and why processed foods are cheaper than whole foods nutrition is a structural public health failure 30:37 Practical tips for affordable healthy eating, including seasonal eating and shopping at ethnic grocery stores for better quality produce 34:39 The GLP-1 conversation begins in earnest, with Jenn explaining why she calls them our generation's statin drug 37:02 A deep dive into statin drug statistics, heart disease rates, and why more prescriptions have not produced better cardiovascular health outcomes 41:14 Jenn outlines her predictions, including rising osteoporosis risk, bone density loss, and increased colorectal cancer risk tied to low fiber intake 44:31 The role of fat cell memory, the Minnesota Starvation Experiment, and why GLP-1 medications without lifestyle medicine will not produce lasting change KEY TAKEAWAYS: 💎 GLP-1 medications are not a standalone solution to long term weightloss. When used without lifestyle medicine, nutrition education, and movement, they mirror the failed promise of statin drugs, which never meaningfully reduced heart disease deaths despite massive adoption. 💎 The body operates as a system. Focusing on a single hormone while ignoring leptin, ghrelin, PYY, and others reflects a reductive view of metabolic health, leaving too many variables unaddressed. 💎 The risks of long-term GLP-1 medication use without nutritional support are not hypothetical. Rising osteoporosis risk, poor fiber intake, and nutrient deficiency are measurable, predictable consequences. 💎 Public health and individual health are not the same conversation. What works for one person is not a policy, and our current approach to pharmaceutical solutions continues to conflate the two. RESOURCES: Become a Happy Healthy Hub Member A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram Text ‘Book’ to 833-801-0500 The Hunger Crushing Combo and Why the Internet Kills Your Trust in the Process (feat. Abbey Sharp) Bone Health & the Problem with Bone Density Scans (feat. John Neustadt) Your Fat Cells Have Memory, A New Study Finds (feat. Ferdinand von Meyenn) Nutrition Nugget: The Minnesota Starvation Experiment QUOTES: 03:01 “I feel like I'm screaming, 'The house is on fire,' and everyone just keeps running inside.” Jenn Trepeck 36:29 “GLP-1 is not the only effing hormone involved. There's a whole host of hormones and peptides in the body that all work in tandem." Jenn Trepeck 37:21 “I believe GLPs are our generation's statin drug." Jenn Trepeck 41:00 “If GLPs are used in isolation, viewed as the magic answer, and not paired with lifestyle, not paired with movement, not paired with understanding nutrition, they are not going to produce the results people expect." Jenn Trepeck 49:41 “Because something worked for you doesn't mean that it's going to work the same for the next person.” Jenn Trepeck 51:53 “Pharma is over-positioned as the singular solution, while wellness and lifestyle are over-dismissed." Jenn Trepeck SEO KEYWORDS: Jenn Trepeck, Salad With A Side Of Fries, Nutrition Nugget, Health Coach, Weight Loss For Real Life, GLP-1 Medications, Metabolic Health, Weight Loss Drugs, Wellness Industry, Pharmaceutical Industry, Statin Drugs, Osteoporosis Risk, Blood Sugar Support, Hormone Imbalance, Processed Foods, Whole Foods Nutrition, Seasonal Eating, Affordable Healthy Eating, Ethnic Grocery Stores, Fiber Intake, Colorectal Cancer, Bone Density, Fat Cell Memory, Bariatric Surgery, Minnesota Starvation Experiment, Lifestyle Medicine, Nutrition Education, Inflammation, Cholesterol Medication, Heart Disease, Cardiovascular Health, Longevity, Health Influencers, Public Health Vs Individual Health, Leptin, Ghrelin, Peptides, Ketamine Therapy, Online Dispensaries, Medical Oversight, Food Dyes, Obesity Epidemic, Supplement Use, Nutrient Deficiency, Biochemical Health, GLP-1 Side Effects And Long-Term Risks, Why GLP-1 Medications Are Not Enough Without Lifestyle Changes | |||
| Nutrition Nugget: Senobi Breathing | 22 May 2026 | 00:10:38 | |
Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Senobi breathing, a Japanese breathing technique that headlines are claiming can help you lose weight. The buzz is based on a 2010 study from Japan that found some pretty compelling hormonal and body-composition changes in participants who practiced this simple one-minute exercise three times a day. Could a few deep breaths in a specific posture really shift your metabolism, activate your nervous system, and burn body fat? Jenn digs into the actual study, breaks down what Senobi breathing is, why it might work, and what the science does and does not actually tell us. She sees the intrigue, but does she buy it? Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become a Happy Healthy Hub Member A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram KEYWORDS: Jenn Trepeck, Nutrition Nugget, Salad With A Side Of Fries, Health Tips, Wellness Tips, Breathwork and Metabolism, Senobi Breathing Weight Loss, Senobi Breathing, Breathing Technique For Weight Loss, Japanese Breathing Exercise, Sympathetic Nervous System, Parasympathetic Nervous System, Fight Or Flight Response, Noradrenaline, Breathwork And Metabolism, Deep Breathing Benefits, Nervous System Balance, Body Fat Percentage, BMI, Stress Response, Rest And Digest, Brown Fat Activation, Basal Metabolic Rate, Posture And Metabolism, Thoracic Spine Breathing, Scapula Position, Breathing Before Meals, Habit Stacking, Eustress, Good Stress, Heart Rate Variability, Urinary Hormone Secretion, Estradiol, Growth Hormone, Abdominal Breathing, Chest Opening, Weight Loss Tips, Natural Weight Loss, Hormone Balance, Wellness Podcast, Nutrition Nugget, Breathing Exercises For Women, Metabolic Health, Mind Body Connection, Stress And Weight Gain, Breathing And Cortisol, Women Over 40 Weight Loss, Japanese Breathing Exercise For Weight Loss Women Over 40, Does Senobi Breathing Help Lose Body Fat | |||
| The Hunger Crushing Combo and Why the Internet Kills Your Trust in the Process (feat. Abbey Sharp) | 20 May 2026 | 00:51:24 | |
What if the reason you are constantly craving, constantly second-guessing, and constantly starting over has nothing to do with willpower and everything to do with what is missing from your plate? The hunger-crushing combo is not a diet trend. It is an evidence-based framework that helps your body feel genuinely satisfied, your blood sugar stay stable, and your mind stay focused without the obsession, the restriction, or the rabbit holes that social media and diet culture keep pulling you down. In this episode of Salad with a Side of Fries, Jenn Trepeck and guest Abbey Sharp, registered dietitian and bestselling author, go deep on the science of protein, fiber, and healthy fats and why this trio is the most powerful tool you have for sustainable weight management and long-term health. They also take an unflinching look at skinnytok, infantilized femininity, the dangers of "what I eat in a day" videos, and how to stand firm in what you know works when the internet is working overtime to make you doubt it. What You Will Learn in This Episode: ✅ How the hunger-crushing combo of protein, fiber, and healthy fats works together to activate satiety hormones, stabilize blood sugar, and help you naturally reduce calorie intake without restriction or obsession. ✅ Why fiber and lean protein are chronically underconsumed by most people and the compelling research showing that simply adding more of these to your diet can slash calorie intake effortlessly and nourish your gut microbiome in the process. ✅ What skinnytok actually is and why it is spreading so rapidly through social media algorithms, and the very real physical consequences of chronic underfueling, including muscle wasting and bone density loss, especially in young women. ✅ How to evaluate any nutrition claim or online diet trend using a simple set of questions that protect your goals, your media literacy, and your long-term relationship with food. The Salad With a Side of Fries podcast, hosted by Jenn Trepeck, explores real-life wellness and weight-loss topics, debunking myths, misinformation, and flawed science surrounding nutrition and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. TIMESTAMPS: 00:00 Abbey’s personal history with fear foods and how it shaped her evidence-based approach to diet culture 08:43 Defining the hunger-crushing combo and why protein, fiber, and healthy fat work together as a system 13:06 How protein drives satiety hormones, the thermic effect of food, and naturally reduces calorie intake while protecting lean muscle mass 15:47 Why fiber is the underrated hero of weight management, blood sugar stability, and a thriving gut microbiome 18:04 Why healthy fats provide the long-term satisfaction that protein and fiber alone cannot deliver at mealtime 20:59 The benefits of incorporating the hunger-crushing combo onto your plate 25:28 Skinnytok, its roots in Ozempic culture, and why it is normalizing disordered eating for young girls 32:57 The concept of infantilized femininity, girl dinner, and how diet culture keeps women small in more ways than one 37:02 The problem with what I eat in a day content and how social media algorithms trap viewers in a cycle of food fear 41:40 Abbey's practical litmus test: how to evaluate any restrictive diet KEY TAKEAWAYS: 💎 The hunger-crushing combo of protein, fiber, and healthy fats is not a trend. It is a science-backed framework that helps your body self-regulate calorie intake naturally, without restriction, deprivation, or obsession. 💎 Skinnytok and chronic underfueling are not wellness strategies. They carry real physiological consequences, including muscle wasting, compromised bone density, and a shortened long-term health trajectory, particularly for young women. 💎 Social media diet culture is engineered to make you doubt what works. Curating your feed, questioning who benefits from any extreme nutrition message, and returning to the fundamentals is the most powerful act of self-advocacy available to you. 💎 Macronutrient balance is not about perfection. When you consistently prioritize whole foods rich in protein, fiber, and healthy fat, your body gets what it needs, and the cravings, mood swings, and satisfaction hunts quiet down on their own. ABOUT THE GUEST: Abbey Sharp is a Registered Dietitian (RD), award-winning author, TV and radio personality, busy mom, co-creator of Neue Theory, and the founder of Abbey’s Kitchen Inc. Blending science with sass, Abbey has created a multi-platform nutrition infotainment and lifestyle inspo empire. With more than 720K subscribers to her YouTube channel, more than 300K followers on her Instagram page, half a million unique visits per month to her Abbey's Kitchen website, and nearly 950K followers on her TikTok page, Abbey has become a credible and respected voice in the nutrition, health, and wellness space. In late 2024, Abbey launched her podcast, Bite Back, designed to have a healthy conversation about the wellness industry, debunking myths, calling out pseudoscience and exposing charlatans. You've also likely seen Abbey on TV; she was a longtime expert contributor to The Marilyn Denis Show for more than a decade and she continues to make appearances on shows like The Good Stuff with Mary Berg and Breakfast Television. Abbey’s core philosophy is that a pleasurable relationship with food, your body and your self is the fundamental secret to good health. From delicious healthy recipes, digital video content, real mom truths and cheeky nutrition myth-busting, Abbey Sharp has become the go-to source for entertaining, informative, and inspirational lifestyle content. Look for her second book, The Hunger Crushing Combo Method in January of 2026! RESOURCES: Become a Happy Healthy Hub Member A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram Text ‘Book’ to 833-801-0500 The Kids are Not Alright. Are We? #skinnytok #tiktoxic (feat. Dr. Jillian Lampert) GUEST RESOURCES: Why You “Ruin Your Diet” Every Holiday (PS: It’s Not Willpower) with Jenn Trepeck The Hunger Crushing Combo Method: The Simple Secret to Eating Well Without Ever Dieting Again QUOTES: 15:01 "When we go from 10% to 15% of our total calories from protein to 20% to 30%, people spontaneously slash 400 calories from their diet without thinking they're on a diet." Abbey Sharp 19:34 "It's usually the undereating of the protein and the undereating of the quality fat that's creating that lingering desire for something else that they can't quite put their finger on." Jenn Trepeck 35:46 "When women are preoccupied with shrinking themselves at any or all cost, we have less time, energy, and cognitive power because we're underfueled for anything else." Abbey Sharp 40:35 "Fear-mongering has gotten to a level where I see it impacting some of the most bright, competent, powerful people in their own lives, questioning everything." Jenn Trepeck 50:47 "Social... | |||
| Nutrition Nugget: Art Galleries | 15 May 2026 | 00:09:01 | |
Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Art Galleries and a study that claims visiting them can measurably improve your physical and mental well-being. Could standing in front of a famous painting actually lower your stress hormones and calm your body's inflammatory responses? The research points to some surprising numbers, but is the benefit really about the art itself, the gallery environment, or simply doing something that brings you joy? Jenn has some thoughts on the science and the study's limitations, but you might be surprised by her final take. Tune in to find out whether your next museum visit could actually be a prescription for better health. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become a Happy Healthy Hub Member A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram Use Your Heart Rate Monitor to Improve Your Health (feat. Torkil Færø) KEYWORDS: Jenn Trepeck, Nutrition Nugget, Salad With A Side Of Fries, Health Tips, Wellness Tips, Art Therapy and Wellbeing, Art Gallery Benefits, Cortisol Reduction, Stress Relief Activities, Inflammatory Markers, Interleukin 6, TNF Alpha, Heart Rate Variability, Cultural Experiences And Health, Viewing Original Art, Art And Mental Health, Chronic Disease Prevention, Mind Body Connection, Physiological Responses To Art, Skin Temperature Monitoring, Wellness Podcast, Nutrition Nugget, Salad With A Side Of Fries, Jenn Trepeck, Health And Wellness Tips, Stress And Inflammation, Art And Cortisol, Wellbeing Research, King's College London Study, Art Fund Research, Courtauld Gallery, Original Art Vs Reproductions, Immune System And Stress, Inflammatory Response, Metabolic Disease Prevention, Heart Disease Risk Reduction, Emotional Arousal, Cultural Wellness, Novel Experiences And Health, Joy And Wellbeing, Art Fair Experience, Museum Benefits, Mind Body Wellness, Stress Management Strategies, Holistic Health, Lifestyle And Inflammation, The Mental and Physical Health Benefits of Visiting Art Galleries, Does Visiting Art Galleries Reduce Stress And Inflammation, Can Viewing Original Artwork Lower Cortisol Levels | |||
| Clearing Brain Fog and Powering Up Brain Energy | 13 May 2026 | 00:51:12 | |
What if the reason you’re not getting anything done has nothing to do with laziness, lack of discipline, or poor time management? Brain fog is a biological response to overwhelm, and once you understand what is driving it, clearing it becomes a matter of strategy rather than willpower. On Salad with a Side of Fries, host Jenn Trepeck delivers one of her most personal and practical episodes yet, tracing her own experience of brain fog through months of compounding stress and sharing every tool that helped her climb back out. From targeted nutritional supplements like magnesium, ashwagandha, and activated B vitamins, to the biochemical power of novelty, strength training, and social connection, Jenn lays out a morning, midday, and evening framework built around activation, adaptation, and restoration. This is not a surface-level conversation about productivity hacks. This is the science of resilience building applied to real life, with real results. What You Will Learn in This Episode: ✅ Why brain fog is not a discipline problem but a biological response to layered overwhelm, and how the gut-brain connection, postbiotics, and targeted antioxidants work together beneath the surface to restore cognitive function and get your brain fully back online. ✅ How movement goes far beyond the gym: why changing your walk route, adding intervals, doing squats before a meeting, and keeping light weights nearby are all proven strategies for increasing blood flow and boosting brain energy throughout the day. ✅ Why novelty is one of the most powerful and underused tools for mental clarity, and how activities that demand your full attention, from learning a new language to trying a completely unfamiliar experience, actively protect against cognitive decline and sharpen neural connections. ✅ How the foods you eat and the ones you avoid directly shape your brain health, why dark leafy greens, blueberries, and beans support memory and slow cognitive decline, and why ultra-processed foods are directly linked to dementia, diabetes, and cardiovascular disease. The Salad With a Side of Fries podcast, hosted by Jenn Trepeck, explores real-life wellness and weight-loss topics, debunking myths, misinformation, and flawed science surrounding nutrition and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. TIMESTAMPS: 00:00 Clearing brain fog and restoring mental clarity for real life 03:07 Recognizing brain fog through observable behaviors: procrastination, lost productivity, inability to focus, and decision fatigue 06:07 The three layers of overwhelm fueling mental fatigue: to-do list stress, emotional trauma, and relentless input overload 12:09 The wired-but-tired cycle explained: how burnout, late nights, and disrupted sleep quietly destroy focus and brain energy 17:51 Shifting from stimulants to solutions: building daily, calm energy with adaptogens, magnesium, and B vitamins for lasting resilience 22:15 Morning activation framework: movement, probiotics, vitamin D3, protein-forward meals, and creatine to power up brain energy 25:53 Midday adaptation strategies: breaks, deep breathing, single-tasking, and releasing pressure to force productivity 31:19 Evening restoration: how CBD gummies, magnesium, and adaptogenic herbs quiet the mind and support deep restorative sleep 34:27 Power up your walk and why strength training and resistance work are non-negotiable for brain health, long-term cognitive function, and longevity 37:00 Novelty and new experiences spark brain energy and guard against cognitive decline 41:10 Brain-supporting foods explained: dark leafy greens, blueberries, beans, and folate-rich choices that slow cognitive decline 44:34 Supplement timing strategy: B complex and adaptogenic herbs in the morning and midday, magnesium and ashwagandha at night 45:42 The gut-brain connection: how probiotics, postbiotics, fiber, and antioxidants work together to restore cognitive function KEY TAKEAWAYS: 💎The activate, adapt, restore framework is not a wellness trend. It is a structured daily rhythm that works with your body's natural cycles to clear brain fog. 💎What you eat either supports or undermines your cognitive function every single day. 💎Social connection, fresh air, novelty, and strength training are not lifestyle bonuses. They are biochemically active tools that increase blood flow, sharpen synaptic function and boost brain energy. 💎Supporting your gut-brain connection through probiotics, postbiotics, fiber, and antioxidants, combined with evening magnesium and ashwagandha, creates the internal environment your brain needs to fully restore overnight and wake up ready to function at its best. RESOURCES: Become a Happy Healthy Hub Member A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram Text ‘Book’ to 833-801-0500 Mineral Balancing for Your Fatigue, Brain Fog, ADHD, Energy, Thyroid & More (feat. Sophie Shepherd) Cognitive Health & Stress Management Supplements QUOTES: 03:18 “I felt like I lost all of my productivity. Unless there is a deadline, I can't figure out my productive time of day anymore." Jenn Trepeck 10:24 “That emotional overwhelm is real. I don't wish this experience on anybody." Jenn Trepeck 17:50 “The whole objective is that we're going to create calm energy. It's resilience. It's the mental energy that comes from lifestyle." Jenn Trepeck 50:26 “Brain fog, feeling like you've lost your sense of ‘get it done’, is not permanent. It is a sign of overwhelm and burnout, and now you know what to do." Jenn Trepeck SEO KEYWORDS: Jenn Trepeck, Salad With A Side Of Fries, Nutrition Nugget, Health Coach, Weight Loss For Real Life, Brain Fog, Brain Energy, Cognitive Function, Mental Clarity, Stress Management, Adaptogenic Herbs, Magnesium Benefits, B Vitamins, Vitamin D3, Probiotics, Mood Support, Sleep Quality, Circadian Rhythm, Morning Routine, Evening Routine, Productivity Tips, Single Tasking, Overwhelm, Emotional Balance, Burnout Recovery, Wired But Tired, Creatine For Brain, Caffeine Alternatives, Strength Training, Resilience Building, Focus And Concentration, Daily Calm, Gut Brain Connection, Nutritional Supplements, Emotional Overwhelm, Mental Fatigue, Work Life Balance, Caregiver Stress, Stress Response, Deep Breathing, Fresh Air Benefits, CBD Gummies, Sleep Support, Cognitive Decline, Ashwagandha, Postbiotics, How To Clear Brain Fog Naturally, Best Supplements For Brain Energy And Focus | |||
| Nutrition Nugget: Boostcous | 08 May 2026 | 00:08:41 | |
Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Boostcous, the protein-boosted, fiber-rich couscous alternative made entirely from chickpea, lentil, and pea flour. It checks a lot of boxes right out of the gate: 18 grams of plant protein, 11 grams of fiber, gluten-free, non-GMO, regeneratively grown, and even glyphosate-free with third-party testing to back it up. But does a cleaner ingredient list automatically make something a smart choice for your health goals? Jenn breaks down the nutrition facts, does the net carb math, and asks the questions the brand left unanswered. Is Boostcous a game-changer, or just better marketing on the same old starch problem? You might be surprised where Jenn lands on this one. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become a Happy Healthy Hub Member A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram KEYWORDS: Jenn Trepeck, Nutrition Nugget, Salad With A Side Of Fries, Health Tips, Wellness Tips, Legume-Based High-Protein Pasta Alternatives, High Protein Couscous Alternative, Protein Couscous, Legume Pasta, Plant Protein, High Fiber Foods, Chickpea Flour, Lentil Flour, Pea Flour, Net Carbs, Gluten Free Grains, Non-GMO Foods, Glyphosate Free, Regenerative Farming, Clean Ingredients, Macro Friendly Foods, Digestive Health, Gut Health Fiber, Complete Plant Protein, Low Sugar Foods, Healthy Carbs, Alternative Grains, Protein Packed Meals, Quick Healthy Meals, Five Minute Meals, Healthy Pasta Alternatives, Weight Loss Foods, Blood Sugar Balance, Muscle Building Foods, Plant Based Protein, Healthy Starch, Legume Flour, Couscous Alternative, High Protein Snack, Fiber Rich Foods, Clean Label Food, Third Party Tested, Food Label Reading, Nutrition Facts, Net Carbohydrates, Healthy Grain Swaps, Functional Foods, Best High Protein Gluten Free Couscous Alternative, Plant Based High Fiber Low Net Carb Pasta Substitute | |||
| Slow Mornings for Perimenopause and Menopause (feat. Lara Frendjian) | 06 May 2026 | 00:43:00 | |
Are your go-to health habits suddenly working against you? If you are in your 40s or beyond and wondering why everything you used to do no longer delivers results, this episode could change everything. Jenn Trepeck, host of Salad with a Side of Fries, sits down with registered holistic nutritionist and life coach Lara Frendjian to unpack why perimenopause symptoms demand a completely new approach to mornings, menopause weight loss, and daily metabolic health. Together, they explore how slow morning routines and smarter hormone balance strategies can transform energy, mood, and weight from the inside out. What You Will Learn in This Episode: ✅ Why perimenopause symptoms can appear years before cycle changes, and how declining progesterone and erratic estrogen create a body that is more vulnerable to stress, weight gain, and hormone imbalance. ✅ How a slow morning routine as brief as five minutes sends powerful signals to the nervous system, supporting circadian rhythm, reducing cortisol, and setting the tone for the entire day. ✅ The surprising science behind caffeine and cortisol, including why delaying your first cup of coffee by at least 90 minutes can eliminate the afternoon energy crash and reduce dependence on stimulants. ✅ Why fasted workouts may be doing more harm than good during perimenopause, and what a smarter pre-workout snack strategy looks like for protecting blood sugar stability and adrenal health. The Salad With a Side of Fries podcast, hosted by Jenn Trepeck, explores real-life wellness and weight-loss topics, debunking myths, misinformation, and flawed science surrounding nutrition and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. TIMESTAMPS: 00:00 Introduction to perimenopause symptoms and why habits that once worked no longer serve women in midlife 04:53 Lara’s background and her journey from accounting to holistic nutrition 10:03 How progesterone decline begins around age 35 and why the stress bucket overflows as hormones shift during midlife 11:10 The thermostat analogy: how daily habits function as signals that shape hormone balance 15:18 What a slow morning routine actually looks like, why it does not need to take long, and the case for avoiding your phone first thing 20:02 Why delaying caffeine and cortisol disruption by 90 minutes or more reduces reliance on stimulants 22:39 The power of a protein-forward breakfast, the front-load eating method, and how blood sugar stability drives fat loss without dieting 28:10 Fasted workouts during perimenopause: the signs your exercise is too stressful and when lower intensity movement is the smarter choice 31:32 Pre-workout snack strategy, the role of electrolytes and mineral balance, and how eating before movement supports cortisol regulation 33:13 Evening habits that affect the next morning, the 12-hour overnight fast, and why the circadian rhythm and sleep window are inseparable KEY TAKEAWAYS: 💎 Perimenopause symptoms often have nothing to do with hot flashes. Brain fog, anxiety, weight gain, eczema, and poor sleep are common signals that hormones are shifting and the body needs a different approach. 💎 A slow morning routine is not a luxury. Even five minutes of intentional calm, natural light exposure, breathwork, or quiet reflection can meaningfully shift cortisol balance and improve energy for the entire day. 💎 The body cannot tell the difference between emotional stress and physical stress. Fasted workouts, skipping breakfast, and reaching for caffeine first thing all register as threats that elevate cortisol and work against weight loss during menopause. 💎 Eating a large, protein-forward breakfast and tapering food intake through the day aligns eating with natural physiology, stabilizes blood sugar, reduces cravings, and supports a healthy weight without restriction. ABOUT THE GUEST: Lara is a Registered Holistic Nutritionist, Life Coach, and creator of Metabolic Mastery for Women Over 40, a program that simplifies weight loss by addressing the root causes of stress-related hormonal & metabolic imbalances. She is the host of the podcast Master Your Metabolism After 40, where she empowers women to shed stubborn weight, boost energy, and feel like themselves again during perimenopause and postmenopause. Lara believes the secret to lasting weight loss after 40 is working with your body to restore health, energy, and confidence—not blindly following the outdated "eat less, move more" advice. Her mission is to help women thrive in this stage of life and enjoy every moment of it. RESOURCES: Become a Happy Healthy Hub Member A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram Text ‘Book’ to 833-801-0500 GUEST RESOURCES: Master Your Metabolism for Weight Loss - feat. Jenn Trepeck Lara Frendjian, RHN | Peri & Post Menopause Nutritionist (@nutritionherway) - Instagram QUOTES: 00:00 "Think of your body like a thermostat. If the room is too hot, it adjusts. Too cold, it adjusts. Your habits, what we do in our morning, really are telling our body what to do." Lara Frendjian 01:01 "One of the biggest challenges for many of us is the way that habits and behaviors that worked for us for so long, especially through our 30’s, no longer serve us." Jenn Trepeck 11:24 "Slow morning is sending a message, and it's sending the right signal first thing in the morning because not only is our body under stress, but our midlife is really stressful." Lara Frendjian 14:05 "There's a difference between our awareness of stress because we just kind of live in a constant state of it, and the physiology of stress. What's happening inside our bodies can be so far disconnected." Jenn Trepeck 27:23 "The way we go about fasting has a major impact on whether or not we see the benefits from it." Jenn Trepeck 14:34 "Our lifestyle, our choices, the things we're doing every day are sending signals to our body, to our physiology, that then translate into all of these other things." Jenn Trepeck 34:34 "For women over 40, we want our fasting window to include our sleep rather than the time when we're expecting our body and our mind and our brain to perform." Jenn Trepeck SEO KEYWORDS: Jenn Trepeck, Salad With A Side Of Fries, Nutrition Nugget, Health Coach, Weight Loss For Real Life, Perimenopause Symptoms, Menopause Weight Loss, Slow Morning Routine, Cortisol Balance, Hormone Imbalance, Morning Habits, Circadian Rhythm, Blood Sugar Stability, Stress Hormones, Women Over 40, Metabolic Health, Fasted Workouts, Progesterone Decline, Adrenal Health, Holistic Nutrition, Nervous System Regulation, Natural Light Exposure, Breakfast Timing, Protein Forward Meals, Morning Cortisol, Sleep And Hormones, Estrogen Changes, Midlife Weight Gain, Anxiety And Hormones, Energy Levels, Caffeine And Cortisol, Intermittent Fasting Women, Front Load Eating, Electrolytes, Pre-Workout Snack, Gut Health, Mineral Balance, Stress Bucket, Inflammation, Hormonal Metabolic Imbalance, Thyroid Health, Brain Fog, Eczema And Hormones, Menopause Energy, Wellness After 40, Morning Routine For Perimenopause Hormone Balance, How To Manage Cortisol Levels During Menopause | |||