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

Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about STUFF, Stand Up For Fitness, and why even the most dedicated gym-goers might be living a sedentary lifestyle without realizing it. Could your daily workout actually be giving you a false sense of security when it comes to how much you truly move throughout the day? Jenn breaks down simple, realistic ways to weave more movement into your routine without breaking a sweat or requiring multiple gym visits a day. But here is the real question: Is five minutes of standing every half hour actually enough to counteract hours of sitting? Tune in to find out what Jenn has to say. 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 MemberJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramNutrition Nugget: Dead Butt SyndromeNutrition Nugget: D.W.D.S.Nutrition Nugget: Temptation BundlingKEYWORDS: Jenn Trepeck, Nutrition Nugget, Salad With A Side Of Fries, Health Tips, Wellness Tips, Sedentary Lifestyle Health Risks, Sedentary Lifestyle, Movement Breaks, Stand Up For Fitness, STUFF Philosophy, Exercise Snacks, Standing Desk, Blood Circulation, Brain Fog, Dead Butt Syndrome, Low Back Pain, Hip Flexor Tightness, Sitting Disease, Physical Activity, Wellness Tips, Weight Loss, Nutrition Nugget, Temptation Bundling, Walking After Meals, Dance Break, Squats At Desk, Stretching Breaks, Work From Home Wellness, Desk Job Health, Active Lifestyle, Fitness Habits, Health Coaching, Sedentary Habits, Movement Reminders, Standing Breaks, Exercise Habits, Healthy Living, Posture Health, Mobility, Family Wellness, Outdoor Activity, Gardening For Health, Phone Call Walking, Kitchen Counter Exercises, Body Positioning, Chronic Disease Prevention, How To Break Up Sitting During The Workday, Exercise Snacks For Sedentary Office Workers

Do you know where your food comes from? Most of us buy and consume food every single day without understanding who grew it, how it was raised, or what the labels actually mean. What if the fear driving your grocery store decisions is based more on marketing than reality?On this episode of Salad With a Side of Fries, Jenn Trepeck welcomes fifth-generation dairy farmer and environmental scientist Tara Vander Dussen of Discover Ag Podcast and Discover Ag TV for a grounded, no-nonsense conversation about the food system, family farms, organic versus conventional choices, and how consumers can make smarter decisions without the overwhelm. From antibiotic use in dairy farming to the truth about grass-fed beef, water recycling on modern farms, and the impact of imports and tariffs on local agriculture, this episode reframes the conversation and replaces fear with facts.What You Will Learn in This Episode:✅ How the food system is divided between agriculture and big food, and why understanding that distinction helps you shop smarter and reduce unnecessary food fear✅ What the organic label actually means as a farming practice, and how conventional dairy farming maintains strict quality and safety standards that often go unrecognized✅ Why most cattle in the United States spend the majority of their lives on pasture, and what the real difference between grass-fed and grass-finished beef means for your plate✅ How sustainable farming practices like water recycling, on-site veterinarians, and cattle nutritionists reflect a level of animal care and environmental responsibility that rarely makes it into the public conversationThe 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 Breaking down the differences between agriculture and the food industry06:17 Understanding pesticides, glyphosate, and bio-engineered crops as tools in the farmer's toolbox09:13 Why food labels shifted from consumer information to marketing, and how to shop by personal values14:29 The truth about factory farms versus family farms and why 98 percent of dairies are family owned19:10 Conventional dairy quality: antibiotic protocols, testing standards, and why milk is one of the most tested products in the food supply chain25:45 How animal welfare and farm transparency have improved, and the water recycling system on a dairy farm is explained step by step29:29 Grass-fed versus grain-fed beef unpacked and why most cattle spend two-thirds of their lives on pasture36:42 How tariffs and global markets affect dairy farming prices and why grocery store milk prices can mislead38:57 The complicated relationship between consumer demand, imports, exports, and the modern food supplyKEY TAKEAWAYS: 💎 The organic label is a farming practice, not a health guarantee. Understanding what it means operationally helps consumers make decisions based on values rather than marketing.💎 The majority of farms in the United States, including large-scale operations, are still family-owned and operated. The idea that factory farms have replaced family agriculture is largely a myth built on online rhetoric.💎 Every tanker of conventional milk is tested for antibiotics at the parts-per-trillion level, both on the farm and at the processing plant, making it one of the most rigorously tested products in the food supply chain.💎 Consumer spending drives the food system. When purchases do not align with stated preferences, food companies follow the dollar, making intentional buying one of the most powerful tools available to consumers.ABOUT THE GUEST: Tara Vander Dussen is a fifth-generation dairy farmer, environmental scientist, and co-host of the podcast and TV series Discover Ag. She holds a Bachelor’s degree in Soil, Water, and Environmental Science from the University of Arizona and spent more than a decade working as an environmental consultant for dairy farms. Through Discover Ag, Tara blends food, agriculture, and pop culture to make conversations about the food system accessible and engaging.Natalie Kovarik is a fourth-generation cattle rancher, entrepreneur, and co-host of the top-ranked podcast and TV series Discover Ag. She holds a Doctorate of Pharmacy from the University of Montana and, alongside her husband, owns and operates Kovarik Cattle Co. in Nebraska. Through Discover Ag, Natalie helps reconnect consumers to their food by sharing the stories of farmers and ranchers in an engaging, modern way.RESOURCES: Become a Happy Healthy Hub MemberJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramAbout Uncomplicating WellnessText ‘Book’ to 833-801-0500GUEST RESOURCES: Discover AgDISCOVER AG ON THE ROAD - Instagram Discover Ag 'On The Road' - YouTubeDiscover Ag - PodcastDISCOVER AG - Instagram Discover Ag Podcast - YouTubeTara Vander Dussen - Instagram Natalie Kovarik - Instagram QUOTES: 07:22 "GMOs, pesticides, fungicides, insecticides, all of those things are tools in farmers' toolboxes. Different farmers are going to use different tools in different ways, and that comes down to management decisions." - Tara Vander Dussen09:55 "I don't want people to fear the food in their grocery store. I think we have gotten to a really bad place in this country where people have real fears around their food." - Tara Vander Dussen12:01 "I believe changing our food system is about how we spend our dollars. The onus is not going to be on these food companies, it's on us as consumers to tell them what we want." - Jenn Trepeck13:55 "We are even having this conversation so we can make informed choices versus the choices based on the fear mongering or the marketing or whatever is coming at us." - Jenn Trepeck38:18 "So much of our food is local and there is so much that goes into creating that food source, even if it is not marketed to us or on that label." - Jenn TrepeckSEO KEYWORDS: Jenn Trepeck, Salad With A Side Of Fries, Nutrition Nugget, Health Coach, Weight Loss For Real Life, Food System, Family Farm, Big Agriculture, Local Farms, Dairy Farming, Organic Label, Conventional Farming, Grass Fed Beef, Grain Fed Cattle, Pesticides, Glyphosate, Genetically Modified Organisms, Bio-Engineered Crops, Food Labels, Grocery Store, Farm To Table, Agricultural Sustainability, Water Recycling, Soil Science, Environmental Science, Food Supply Chain, Import And Export, Tariffs, Food Safety, Antibiotic Use In Dairy, Milk Quality, Cattle Nutrition, Pasture Raised, Grass Finished, Feedlot, Regenerative Agriculture, Consumer Food Choices, Food Fear, Farm Tours, Discover Ag, Direct To Consumer, Cotton Seed Feed, Citrus Feed, Food Pyramid, Fifth Generation Farmer

Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Dunkin's Protein Drinks. Dunkin’ has officially jumped on the protein bandwagon and is rolling out a new line of protein drinks that have everyone asking: Are these actually a good source of protein? Jenn went straight to the source, visiting multiple Dunkin’ locations, digging into the nutrition facts PDF, and asking the questions most of us never think to ask. What she found might surprise you. On the one hand, Dunkin’ uses a real, recognizable dairy-based milk with a clean ingredient list and no added sweeteners or emulsifiers. On the other hand, the protein count may not be quite what the marketing suggests. Jenn also addresses the ingredients that go into your cup beyond that protein milk so that you can decide for yourself if this is a smart, satisfying option or just another trend wrapped in clever branding. 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 MemberJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramNutrition Nugget: Flavor SyrupsNutrition Nugget: Fairlife Protein ShakeKEYWORDS: Jenn Trepeck, Nutrition Nugget, Salad With A Side Of Fries, Health Tips, Wellness Tips, Dunkin Protein Drink, Protein Drinks, Fast Food Nutrition, Dunkin Menu, Protein Milk, Lactose Free Milk, Lactaid Brand, Nutrition Facts, Coffee Drinks, Protein Content, Starbucks Protein Drinks, Sugar Free Syrup, Vanilla Syrup, Almond Syrup, Protein Latte, Protein Refresher, Nutrition Nugget, Weight Loss, Wellness Podcast, Health Coach, Healthy Coffee Options, Nutrition Labels, Filtered Skim Milk, Reduced Fat Milk, Vitamin A, Vitamin D3, Lactase Enzyme, Artificial Growth Hormone Free, Dairy Milk, Non Dairy Options, Coffee Additives, Food Marketing, Added Sugar, Saturated Fat, Nutrition Myths, Healthy Eating, Protein Powder, Fast Food Coffee, Megan Thee Stallion Dunkin, Protein Trend, Is Dunkin Protein Drink Actually Healthy, Dunkin Protein Drink Nutrition Facts Review, Protein Coffee

Did you know that consuming alcohol, even casually, is classified in the same cancer risk category as tobacco and asbestos? Today’s conversation is all about the alcohol-cancer connection, the sober curious movement, and how we can make informed choices about our health.On Salad With a Side of Fries, Jenn Trepeck welcomes Cecily Mak, a former Silicon Valley attorney, breast cancer survivor, and author of Undimmed, for a conversation that is equal parts eye-opening science and deeply personal storytelling. Cecily shares how losing her mother to esophageal cancer and later facing her own breast cancer diagnosis led her to uncover this critical, under-discussed connection between alcohol and cancer risk, and what all of us can do with that information today.What You Will Learn in This Episode:✅ The five distinct biological mechanisms that directly link alcohol and cancer.✅ How the alcohol industry has followed a playbook similar to Big Tobacco, suppressing updates to alcohol labeling laws and lobbying against stronger public health disclosures for decades.✅ What the sober curious movement looks like beyond the AA model and how alcohol moderation rather than full abstinence can still make a meaningful, measurable difference in your long-term health.✅ How Cecily Mak's Eight Awarenesses framework helps individuals break free from unwanted habits by building agency, self-compassion, and intentional choice rather than relying on willpower or labels.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 The truth about alcohol and cancer risk, why metabolizing alcohol releases a DNA-damaging carcinogen04:34 Cecily's mother's cancer diagnosis and how years of alcohol dependency shaped her path forward06:31 A 30-day experiment of an alcohol-free lifestyle reveals transformative benefits on sleep and relationships08:29 Cecily's breast cancer diagnosis and the discovery linking her drinking history to breast cancer risk factors12:40 Removing the dimmers and dependence on alcohol, and Cecily shares her journey of writing Undimmed: The Eight Awarenesses for Freedom from Unwanted Habits17:55 Alcohol classified as a group one carcinogen and how it ranks alongside tobacco, asbestos, and UV radiation20:14 A discussion on the fight to update the outdated alcohol labeling laws25:54 The five biological pathways: acetaldehyde, elevated estrogen, oxidative stress, impaired DNA repair, and increased permeability32:55 Choosing clarity and alcohol-free living as the foundation for personal agency40:26 Releasing judgment and cultivating self-compassion as tools for sustainable habit change45:39 Cecily's one most important takeaway: learning to listen to ourselves as the most powerful tool in breaking unwanted habitsKEY TAKEAWAYS: 💎 The link between alcohol and cancer is not theoretical. Alcohol is a proven group one carcinogen that produces acetaldehyde and DNA damage with every single drink, regardless of amount.💎 The big alcohol industry has spent millions lobbying against updated alcohol labeling laws, keeping the majority of Americans uninformed about risks that many doctors rarely discuss.💎 You do not need to commit to a lifetime of sobriety for alcohol moderation to matter. Choosing two glasses of wine per week over seven creates a meaningful, cumulative shift in your breast cancer risk factors.💎 True freedom from unwanted habits comes not from willpower or labels, but from awareness and agency, the foundation of Cecily Mak's Eight Awarenesses in Undimmed.ABOUT THE GUEST: Cecily Mak is a mom, entrepreneur, investor, and author of Undimmed. Former tech executive (GC, CRO, COO) at Silicon Valley tech startups, she is a co-founding General Partner at Wisdom Ventures, where she backs founders and their companies focused on human connection and wellbeing. Her work centers on helping people and leaders operate with greater clarity, agency, and presence in a culture full of “dimmers,” the habits and norms that quietly dilute our attention and impact. She lives in Mill Valley, CA.RESOURCES: Become a Happy Healthy Hub MemberJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramAbout Uncomplicating WellnessText ‘Book’ to 833-801-0500Dry Beyond January - Part OneDry Beyond January - Part TwoNever a Great Time, Always a Perfect TimeGUEST RESOURCES: Cecily Mak - WebsiteCecily Mak - LinkedInCecily Mak - InstagramUndimmed, a ClearLife PodcastCecily Mak | SubstackQUOTES: 00:22 "Just by having alcohol in our systems, we are releasing a carcinogen into our bodies that harms our DNA." Cecily Mak11:26 "I think it is helpful for people to hear that it is the antithesis of how we would approach something." Jenn Trepeck17:49 "I believe the difference between knowing what to do and actually doing it is understanding the why. This cancer connection may be the piece of the why that's missing." Jenn Trepeck19:34 "Only one in four women in America today are aware of the link between alcohol and breast cancer, a proven causational link, and it is not coming through our expected channels." Cecily Mak30:47 "It is all about informed choice, even if that choice is two glasses of wine a week versus seven." Jenn Trepeck37:48 "It is ownership of your choices." Jenn TrepeckSEO KEYWORDS: Jenn Trepeck, Salad With A Side Of Fries, Nutrition Nugget, Health Coach, Weight Loss For Real Life, Alcohol And Cancer Risk, Breast Cancer Risk Factors, Alcohol Carcinogen, Acetaldehyde And Dna Damage, Estrogen And Breast Cancer, Alcohol Use And Health, Quitting Alcohol Benefits, Sober Curious Movement, Alcohol-Free Lifestyle, Reducing Alcohol Intake, Oxidative Stress And Alcohol, Alcohol And Hormones, Cancer Prevention Lifestyle, Alcohol Policy Reform, Surgeon General Warning Alcohol, Big Alcohol Industry, Alcohol Labeling Laws, Unwanted Habits, Dimmer Habits, Habit Change Framework, Eight Awarenesses, Undimmed Book, Alcohol Awareness, Health And Wellness Podcast, Jenn Trepeck, Cecily Mak, Esophageal Cancer, Group One Carcinogen, Alcohol And Estrogen Levels, Informed Choice, Alcohol Moderation, Drinking Less, Breast Cancer Awareness, Us Alcohol Policy Alliance, Silicon Valley, Health Coaching, Salad With A Side Of Fries, Sober Living, Clarity And Alcohol, Alcohol Dependency, How Does Alcohol Increase Breast Cancer Risk, What Happens To Your Body When You Stop Drinking Alcohol

Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about zero-calorie drinks and whether they are really the guilt-free option we have been led to believe. A well-known Copenhagen study compared four groups of people who drank a liter a day of regular soda, diet soda, milk, or water for six months, and the results were surprising enough to stop anyone mid-sip. Could a beverage with absolutely no calories still be working against your blood sugar, waistline and your metabolism? What do your gut, your pancreas, and even your taste buds have to do with it? Jenn digs into the science, questions the study's details, and shares what she has seen play out in real life with herself and her clients for years. But before you toss your diet soda or defend it to the end, you should hear what Jenn has to say about who this affects, why, and whether the calorie count on the label is telling you anywhere near the whole story. 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 MemberJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramNutrition Nugget: IQ MixCopenhagen StudyKEYWORDS: Jenn Trepeck, Nutrition Nugget, Salad With A Side Of Fries, Health Tips, Wellness Tips, Zero Calorie Drinks, Diet Soda, Artificial Sweeteners, Aspartame, Insulin Response, Blood Sugar, Weight Gain, Gut Microbiome, Metabolic Health, Calorie Counting, Sugar Cravings, Glucagon, Pancreas, Glucose, Fat Burning, Gut Bacteria, Sweet Taste Addiction, Copenhagen Study, American Journal of Clinical Nutrition, Diet Cola, Regular Soda, Sugar Soda, Milk, Water Intake, BMI, Non-Diabetic Subjects, Weight Loss, Caloric Beverages, Nutrition Research, Food Cravings, Hormones, Insulin Levels, Blood Pressure, Overweight, Obese, Beverage Choices, Wellness, Weight Management, Health Coaching, Microbiome, Nutrition Science, Zero Calorie Drinks And Weight Gain, Do Diet Sodas Cause Insulin Response

What if the reason you cannot lose weight, think clearly, or stop craving sugar after dinner has nothing to do with discipline and everything to do with your hormones, your gut, and what you are eating at breakfast? These are the questions your doctor might not be asking or answering, but Jenn is.On this episode of Salad With a Side of Fries, Jenn Trepeck pulls back the curtain on the powerful Happy Healthy Hub community by sharing this Q&A from inside the hub. Covering hormonal weight gain, natural cholesterol remedies, healing leaky gut, taming food noise, boosting morning energy, and why protein intake early in the day is the most underrated tool for controlling sugar cravings and stubborn weight loss, it’s likely your questions are included too! If you have ever felt like your body is working against you, this episode will help you understand why and what to do about it. For more Q & A, and answers to your personal questions, become a member of the Happy Healthy Hub here: https://asaladwithasideoffries.com/membership/What You Will Learn in This Episode:✅ Why hormonal weight gain and metabolic health are always the root cause of stubborn weight struggles and how willpower is never to blame, plus what actually depletes and replenishes this finite resource throughout your day.✅ How to naturally support cholesterol management through omega-3 supplements, soluble fiber, and reducing sugar and refined grains, and why coenzyme Q10 is essential for anyone currently taking a statin.✅ The key markers of gut health recovery, including zonulin testing and secretory IgA, and how repeated insults like antibiotics and artificial sweeteners compromise intestinal permeability over time.✅ How increasing protein intake earlier in the day dramatically reduces food noise, nighttime eating, and sugar cravings, and why satiety hormones like leptin and ghrelin are the real drivers behind your appetite.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 Intro: You don’t lack willpower, you’re just spending your finite resources elsewhere throughout the day03:26 Natural cholesterol remedies using omega-3 supplements, soluble fiber, and reducing sugar/grain/starch intake07:13 Why coenzyme Q10 is critical for anyone on a statin and the disconnect between statin use and heart health outcomes09:47 Healing leaky gut: how to recognize recovery, what causes gut lining breakdown, and whether gut health and intestinal permeability damage can fully reverse15:34 Understanding food noise: how restriction, undereating, and low protein intake amplify cravings throughout the day and why low protein intake early in the day leads to nighttime eating20:46 Hormonal weight gain vs. metabolism: the roles of insulin, leptin, ghrelin, and satiety hormones in body weight24:50 How to stop sugar cravings after dinner by switching habits, increasing protein intake, and creating new meal-end rituals27:19 Warm water with lemon as a bedtime ritual: supporting digestion, gallbladder health, and signaling the end of meals naturally30:17 What is the easiest area to change first: nutrition, exercise, or health, and discussion of habits34:04 Jenn’s go-to-tips for meal prep, cooking and takeout, favorite fitness activity and wellness habit that made the biggest difference42:00 Looking at health and wellness on social media and how it is tied to economics and the top wellness trends for 2026KEY TAKEAWAYS: 💎 Willpower is a finite and replenishable resource. Hormonal weight gain and metabolic imbalances, not a lack of discipline, are almost always driving stubborn weight-loss resistance. Using willpower upstream to build habits is the most effective long-term strategy.💎 Cholesterol management is far more connected to sugar and refined grains than to dietary fat. Omega-3 supplements with DHA and EPA, soluble fiber, and regular movement are among the most effective natural cholesterol remedies available without a prescription.💎 Gut health recovery takes time, especially after years of antibiotics, artificial sweeteners, and processed food. Zonulin testing and secretory IgA are reliable functional markers to track real progress in intestinal permeability healing.💎 Increasing protein intake early in the day is one of the most powerful and underused tools for silencing food noise, reducing sugar cravings, preventing nighttime eating, and supporting balanced satiety hormones throughout the day.RESOURCES: Become a Happy Healthy Hub MemberJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramAbout Uncomplicating WellnessText ‘Book’ to 833-801-0500It Takes HeartQ & A SupplementsWillpower Won't PowerThere's a New Food Pyramid. Now What?QUOTES: 04:22 “Our cholesterol is really tied to sugar way more than it is to fat, and many of us have been told that it's all about fat." — Jenn Trepeck06:41 “Soluble fiber creates almost a gel-like substance, and the cholesterol can get stuck in that fiber to be eliminated from the system." — Jenn Trepeck08:15 “Your heart is a giant, very important muscle. If we are blocking the body's production of coenzyme Q10, which is the fuel for our muscle cells, that is a problem." — Jenn Trepeck17:20 “Nighttime eating is directly connected to undereating in the first half of the day." — Jenn Trepeck26:48 “If what we are having to end our meal is a little fruit, go for it. We can pick our battles. Over time, as you beef up the protein, things shift." — Jenn TrepeckSEO KEYWORDS: Jenn Trepeck, Salad With A Side Of Fries, Nutrition Nugget, Health Coach, Weight Loss For Real Life, Hormonal Weight Gain, Stubborn Weight Loss, Cholesterol Management, Statin Alternatives, Omega-3 Supplements, Soluble Fiber, Gut Health, Leaky Gut, Intestinal Permeability, Zonulin Testing, Dysbiosis, Microbiome Health, Food Noise, Sugar Cravings, Willpower And Weight Loss, Protein Intake, Blood Sugar Balance, Insulin Resistance, Leptin And Ghrelin, Metabolic Health, HDL Cholesterol, Triglycerides, Coenzyme Q10, Circadian Rhythm, Morning Energy, Nighttime Eating, Undereating Protein, Functional Lab Testing, Secretory IgA, Autoimmune And Gut Health, GLP-1, Satiety Hormones, Natural Cholesterol Remedies, Healthy Fats, Fiber And Heart Health, Deep Sea Fish, DHA And EPA, Sugar And Cholesterol, Nutrient Dense Foods, Weight Management Strategies

Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Javvy Coffee. With bold flavors ranging from chocolate raspberry truffle to brownie batter s'mores, and promises to help you "get healthier, lose weight, and reach your fitness goals," this coffee concentrate brand is making some serious noise on social media. But when Jenn digs into the nutrition facts and ingredient lists, things get interesting. Zero calories but full flavor? Natural ingredients but mysterious "natural flavors"? A serving size that seems suspiciously small? And why can't she find any information about who actually makes this product? Between the protein coffee's laundry list of health benefit claims, the concentrate's confusing nutrition labels, and sweeteners that are hundreds of times sweeter than sugar, Jenn has some thoughts. Is Javvy Coffee the convenient, guilt-free beverage solution it claims to be, or is there more to the story hidden behind the marketing language? Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES:Become a Happy Healthy Hub MemberJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramKEYWORDS: Jenn Trepeck, Nutrition Nugget, Salad With A Side Of Fries, Health Tips, Wellness Tips, Coffee Concentrate Nutrition, Protein Coffee, Coffee Concentrate, Natural Flavors, Whey Protein Concentrate, Added Sugar, Zero Calories, Medium Chain Triglycerides, Reb M, Stevia Sweetener, Acacia Fiber, Arabica Coffee, Instant Coffee, Nutrition Facts, Serving Size, Ingredient Transparency, Food Marketing, Health Claims, Fitness Goals, Weight Loss Coffee, Functional Coffee, Coffee Syrups, Protein Creamer, Lactose Intolerance, Natural Sweeteners, Prebiotic Fiber, Pink Himalayan Salt, Coffee Flavors, Regenerative Farming, Ethical Sourcing, Caffeine Content, Brand Transparency, Label Reading, Food Science, Clean Ingredients, Coffee Alternative, Iced Coffee, Home Coffee, Is Javvy Coffee Good For Weight Loss? What Are The Ingredients In Protein Coffee

Are you dreading menopause? What if the menopause horror stories you've heard aren't the whole truth? Women across five continents have shared surprisingly different experiences with this inevitable life transition, and their insights might completely change how you approach your own future health.Jenn Trepeck hosts returning guest Zora Benhamou on Salad with a Side of Fries for a groundbreaking conversation about menopause around the world. As a gerontologist who's interviewed over 300 women from Vietnam to France, Zora reveals which symptoms appear universal, which treatments different cultures embrace, and why almost no one's mother prepared them for this transition, regardless of where they live.What You Will Learn in This Episode:✅ How socioeconomic status and stress management impact the timing and severity of menopause symptoms across different cultures and communities worldwide.✅ Why menopause experiences with hormone replacement therapy vary dramatically from Spain's hesitation to France's acceptance, and what this reveals about menopause stigma.✅ The surprising universality of hot flashes and mood swings despite geographic differences, plus which Asian countries show remarkable openness about libido changes during the perimenopause transition.✅ How gerontology research connects the mind-body connection to aging gracefully, and why understanding your entire life course health matters for longevity planning.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 Global menopause perspectives and how cultural menopause experiences shape women's transitions worldwide05:59 Understanding gerontology research and why the mind-body connection matters from birth through post menopause life08:59 Gathering research from over 300 women about menopause, asking five questions16:21 Socioeconomic status impact on perimenopause transition timing and how stress management affects menopause anxiety levels20:54 Hot flashes: universality versus cultural differences in libido changes and mood swings during hormonal transitions23:08 Hormone replacement therapy attitudes and HRT options 27:19 Understanding menopause as a spectrum with diverse experiences and tools to make the perimenopause transition easier29:02 Breaking menopause stigma through conversation and recognizing menopausal depression as life-threatening, and why knowing it's hormones, not you, can save lives30:47 Cultural differences in menopause discussion from the Czech Republic's ageism to varying levels of openness worldwide33:21 How household support and reverence for older women create better menopause outcomes and easier transitions36:18 Understanding perimenopause starts in mid-thirties with progesterone loss, not just something after age 5038:40 The 103 menopause symptoms beyond hot flashes, including joint pain, anxiety, and sleep issues, are often misdiagnosed39:43 Testing, measuring, and assessing perimenopause symptoms through data tracking and biohacking for better healthKEY TAKEAWAYS: 💎 Women worldwide face similar dismissal from medical professionals regarding menopause symptoms, creating a universal gap in menopause education that leaves patients struggling to find proper menopause support and treatment options.💎 Gerontology research reveals the aging process begins at birth, making perimenopause transition preparation in your thirties crucial for longevity planning rather than waiting until symptoms appear later in life.💎 With 103 documented menopause symptoms ranging from joint pain to phantom smells, many women suffer misdiagnosis and unnecessary medications when hormone replacement therapy or biohacking approaches could address root causes effectively.💎 Your perception and management of stress management during the menopausal journey matters more than the stressors themselves, while household support and feeling revered significantly improve outcomes and ease the entire transition experience.ABOUT THE GUEST: Zora Benhamou is a gerontologist who studies aging and is dedicated to challenging menopause stigma and ageist stereotypes. As the dynamic host of the Hack My Age podcast, she focuses on empowering women navigating the menopausal transition through biohacking techniques and information from forward-thinking experts.Zora serves as a passionate menopause educator. She is the visionary behind HackMyAge.com and the author of the Longevity Master Plan and the cookbook "Eating For Longevity," offering invaluable resources and programs for women in perimenopause and postmenopause. Zora's commitment to normalizing conversations about menopause is evident in her creation of the support group and community, Biohacking Menopause. She completed the Institute of Bioidentical Medicine's Menopause Method training and Dr. Stacey Sims' Menopause for Athletes course, and is an active member of esteemed organizations such as the Gerontological Society of America, the Aging Society of America, the British Menopause Society, and the European Menopause and Andropause Society. With a Master's degree in Gerontology from the prestigious University of Southern California, Zora's expertise extends to sports nutrition coaching and Oxygen Advantage Breathing instruction, further enriching her holistic approach to women's wellness.RESOURCES: Become a Happy Healthy Hub MemberJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramAbout Uncomplicating WellnessText ‘Book’ to 833-801-0500Supercharge Recovery from Surgery and More (feat. Zora Benhamou)The Longevity EquationGUEST RESOURCES: Hack My AgeBiohacking Menopause Membership - Hack My AgeHack My Age - InstagramHack My Age (@HackMyAge) • FacebookZora The Explorer (@hackmyage) | TikTokHack My Age - YouTubeBiohacking Menopause Support Group | FacebookReverse Menopause Weight Gain: New Blood Sugar Balancing Tips - Jenn TrepeckHow To Simplify Health & Build Consistency in Midlife With This Biostack - Jenn TrepeckMenopause & Blood Sugar: How to Use a Continuous Glucose Monitor - Zora BenhamouQUOTES: 01:24 "One of the biggest topics in wellness over the last year has been menopause, and we're still learning every single day." - Jenn Trepeck10:58 "Menopause is inevitable, but suffering is optional." - Zora Benhamou25:09 "In women's health across the board it's this suck it up, figure it out mentality." - Jenn Trepeck26:55 “So interesting and so funny that, as we said, we sort of block it out. We don't necessarily see ourselves the way other people experience us.” Jenn Trepeck38:41 "There are over 103 symptoms of menopause that are documented, and we only think about five or six." - Zora BenhamouSEO KEYWORDS: Jenn Trepeck, Salad With A Side Of Fries, Nutrition Nugget, Health Coach, Weight Loss For Real Life, Menopause Symptoms, Global Menopause Perspectives, Hormone Replacement Therapy, Perimenopause Transition, Hot Flashes, Menopause Anxiety, Cultural Menopause Experiences, Menopause Education, Post Menopause Life, Bone Density Testing,...

Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Okinawan Sweet Potatoes. You've probably seen these purple beauties in your grocery store, but what’s so “super” about them? With their striking white exterior and vibrant purple interior, these potatoes offer substantial nutritional benefits, from high antioxidant levels to potential longevity benefits. Here's the catch: they also contain a whopping 61 grams of carbs per cup. How can a high-carb food support blood sugar balance? Well, the secret is in the way you prepare them. Jenn breaks down the fascinating science behind these potatoes, including their surprising glycemic index range and connection to one of the world's longest-living populations. Tune in to learn about this superfood and decide if you want to add it to your grocery 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 MemberJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramNutrition Nugget: Cool Your RiceKEYWORDS: Jenn Trepeck, Nutrition Nugget, Salad With A Side Of Fries, Health Tips, Wellness Tips, Okinawan Sweet Potato, Purple Sweet Potatoes, Japanese Sweet Potatoes, Beni Imo, Hawaiian Sweet Potatoes, Antioxidants, Anthocyanins, Resistant Starch, Blood Sugar Balance, Glycemic Index, Vitamin A, Potassium, Fiber, Anti-Inflammatory Foods, Longevity Diet, Blue Zones, Okinawa Japan, Health Span, Superfoods, Nutrient Dense Foods, Immune Support, Cardiovascular Health, Hormone Production, Cancer Prevention, Chronic Disease Prevention, Short Chain Fatty Acids, Colon Health, Insulin Sensitivity, Vitamin C, B Vitamins, Morning Glory Family, Cooking Methods, Steaming Vegetables, Boiling Potatoes, Resistant Starch Benefits, Anti-Aging Foods, Skin Health, Micronutrients, Plant-Based Nutrition, Whole Foods, How To Cook Okinawan Sweet Potatoes For Blood Sugar Balance, Purple Sweet Potato Antioxidant Benefits Compared To Blueberries

Sexual health and wellness aren't just about pleasure; they are a critical health marker revealing what's happening inside your body. If you've noticed changes in your libido, you're receiving valuable information about your overall wellness. Are you ready to decode what your body is telling you?Host Jenn Trepeck welcomes Dr. Diane Mueller, a leading authority in sexual wellness and functional medicine, to explore why your libido is a health marker you can't afford to ignore. Together, they uncover the connections between sexual desire, cardiovascular health, hormonal balance, and stress management, while addressing the physical, personal, and relational barriers that impact your intimate wellness.What You Will Learn in This Episode:✅ Why sexual health serves as a critical health marker revealing underlying imbalances in your cardiovascular system, hormones, and neurological function✅ How oxytocin is released during intimacy provides powerful stress relief by lowering cortisol levels and supporting bone health, brain health, and connection✅ The three pillars of low libido root causes: physical factors like pelvic floor health and blood flow, personal barriers including body image and shame, and relational communication challenges✅ Practical interventions including specific supplements like citrulline for nitric oxide production, proper testing for thyroid health including reverse T3, and movement practices for embodimentThe 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 Libido as a health marker and why sexual wellness impacts overall well-being and longevity04:04 Defining healthy libido and why medical definitions of hypoactive sexual desire disorder are inadequate08:33 The connection between relationship health, weekly intimacy frequency, and happiness quotients in partnerships09:44 Understanding oxytocin levels during orgasm versus cuddling and the profound impact on stress management14:13 Advice for single individuals on self-pleasure, the Lioness device, and building body confidence independently18:47 Why testosterone alone doesn't solve low libido and the multiple root causes requiring comprehensive approaches25:21 Physical root causes, including pelvic floor health, blood flow, thyroid function, and neurological inflammation34:43 Supplementation strategies using citrulline, nitric oxide precursors, magnesium, and VEGF enhancement through movement37:43 Personal barriers around body image and shame processing through embodied movement and sensual dance practices46:14 Relational communication in the bedroom and how 92% of satisfying sex lives involve open dialogueKEY TAKEAWAYS: 💎 Sexual health functions as your body's check engine light, signaling potential issues with circulation, hormone levels, thyroid function, or gut microbiome health💎 Achieving orgasm raises oxytocin levels 100 times higher than hugging, providing powerful benefits for cardiovascular health, bone density, memory, and cortisol reduction💎 Addressing low sexual desire requires examining three pillars: physical factors like pelvic floor strength and blood flow, personal elements including body image and trauma, and relational communication patterns💎 Simple interventions like citrulline supplementation, checking reverse T3 levels, practicing embodied movement, and using devices for pelvic floor training can dramatically improve sexual wellness ABOUT THE GUEST: Dr. Diane Mueller, ND, DAOM, is a seasoned authority in sexual wellness, blending a strong educational foundation with extensive clinical and teaching experience. With dual doctorates in Naturopathic Medicine and Acupuncture and Oriental Medicine, Diane has advanced the discourse on sexual health through her practice, My Libido Doc. Her personal journey through sexual health challenges has equipped her with a unique empathetic lens, enriching her holistic approach to patient care. Diane extends her expertise through 'The Libido Lounge' podcast, her online training institute, and by training medical professionals worldwide in functional medicine. Her proactive community engagements include co-hosting sexual health events and participating in numerous summits, reflecting her commitment to fostering a well-informed sexual wellness dialogue. At the heart of her practice lies the belief that a healthy libido is a cornerstone to holistic wellness, driving a practice that has orchestrated transformative health journeys for her clients. RESOURCES: Become a Happy Healthy Hub MemberJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramAbout Uncomplicating WellnessText ‘Book’ to 833-801-0500Heart Health is Sexual HealthKegels are for More Than Better Sex (feat. Liz Miracle of kGoal)kGoal - Website Use Code: TREPECK for 10% OFFGUEST RESOURCES: Free Products and Discounts on Items Mentioned On The Show: MyLibidoDoc.com/ProductsHot and Modern Monogamy ClubMy Podcast "Libido Lounge" mylibidodoc.com/podcastMyLibidoDoc - WebsiteYoutube.com/@mylibidodocDr. Diane Mueller - InstagramDr. Mueller's Book - Want To Want ItDr. Diane Mueller - LinkedInMy Libido Doc - TikTokYour Diet Might Be Killing Your Desire (Here's What It Means) feat. Jenn TrepeckQUOTES: 04:22 "Sexual imbalances are warning signs if we're tired all the time or have headaches, but when libido is low, we just put it into a separate bucket and don't realize this is an underlying sign of an imbalance." - Dr. Diane Mueller10:16 "When you orgasm, oxytocin blood levels raise about a hundred times compared to ten times with kissing or cuddling. Why would we have all this capacity for pleasure if it didn't have a purpose?" - Dr. Diane Mueller18:07 "I think most of the time when people feel like there is an issue with their sexual desire or even sexual performance, the tendency is to automatically jump to blaming hormones, like testosterone." - Jenn Trepeck22:14 "I love this idea of putting the underlying root causes into categories of physical, personal, and relational." - Jenn Trepeck32:53 "It's so interesting because even as we're talking about all these things, it's reiterating and reinforcing how much this is an indicator of what else is happening in the body." - Jenn Trepeck42:44 "My meditation coach talks about putting music on and dancing and being in your body, and even touching when you're putting lotion on your arms and paying attention to touching our bodies and feeling touch even if it's in the course of our everyday activities." - Jenn TrepeckSEO KEYWORDS: Jenn Trepeck, Salad With A Side Of Fries, Nutrition Nugget, Health Coach, Weight Loss For Real Life, Sexual Health and Wellness, Libido, Sexual Wellness, Hormonal Balance, Oxytocin, Cortisol, Testosterone, Estrogen, Pelvic Floor Health, Blood Flow, Cardiovascular Health, Body Image, Intimacy, Relationship Health, Stress Relief, Functional Medicine, Root Causes, Thyroid Health, Inflammation, Gut Microbiome, Vaginal Health, Nitric Oxide, Orgasm, Sexual Desire, Hypoactive Sexual Desire Disorder, Bone Health, Brain Health,...

Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about the C-C-C, which stands for Catch, Challenge, Change. Do your negative thoughts secretly sabotage your health goals? When that inner voice says "you're too busy," "you have no willpower," or "you've failed again," is it telling the truth or just repeating old patterns that hold you back? Jenn introduces a practical mental tool to interrupt the defeating thought loops we all experience on our wellness journeys. But here's the real question: are you actually too tired for that workout, or is something else going on? Could the "evidence" of failure actually be hiding signs of progress you're refusing to see? Jenn breaks down how to catch these negative thoughts in action, challenge the beliefs behind them, and ultimately transform your inner dialogue. But the approach might surprise you. Is it really about being "1% better every day," or is there a more realistic way to build mental toughness without the pressure? 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 MemberJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramKEYWORDS: Jenn Trepeck, Nutrition Nugget, Salad With A Side Of Fries, Health Tips, Wellness Tips, Negative Self-Talk. Catch, Challenge, Change, Mental Framework, Thought Patterns, Old Habits, Inner Dialogue, Limiting Beliefs, Self-Talk, Wellness Mindset, Weight Loss Mindset, Positive Thinking, Mental Toughness, Cognitive Reframing, Healthy Mindset, Behavior Change, Self-Sabotage, Motivation Strategies, Willpower Myths, Progress Tracking, Mindset Shift, Personal Growth, Mental Health Tools, Habit Building, Wellness Journey, Diet Culture, Fitness Goals, Self-Compassion, Negative Thoughts, Brain Patterns, Thought Management, Success Mindset, Health Goals, Mental Strength, Lifestyle Change, Wellness Tips, Healthy Habits, Self-Improvement, Goal Setting, Mindful Eating, Weight Management, Personal Development, How To Challenge Negative Thoughts About Dieting, Overcoming Limiting Beliefs In Weight Loss

Have you noticed that our food pyramid looks a little different? With the FDA’s 2026 release of the updated food pyramid and dietary guidelines, Jenn is here to unpack why these changes matter and what they might mean for your health and your plate. In this episode, host and health coach, Jenn Trepeck breaks down the controversial new dietary guidelines released by the FDA in 2026. From the seemingly dramatic increase in protein and dairy intake recommendations to her concerns about food quantity versus quality, what do these changes mean for us on an individual level or for our families? Jenn also discusses the massive implications for millions of Americans that rely on federal nutrition programs such as school lunch programs, SNAP benefits, the WIC program, and military meals. With the slogan “Make America Healthy Again” Jenn breaks down the resources to discern whether these new guidelines are based on evidence-based research or meat and dairy industry influence. Remember, nutrition is nuanced and individualized, there is not a “one-size-fits-all” dietary plan. What You Will Learn in This Episode:✅ Why the new dietary guidelines impact millions of Americans through federal nutrition programs, including the school lunch program, SNAP benefits, and the WIC program, and how these changes will affect meal planning for the most vulnerable populations✅ The controversial shift in protein recommendations from 0.8 to 1.2 to 1.6 grams per kilogram, and why this increase raises questions about evidence-based nutrition versus food industry influence✅ The critical difference between public health recommendations and individual health needs, and why understanding this distinction is essential for making informed nutrition education decisions✅ How the removal of the health equity lens and emphasis on red meat consumption without addressing food quality concerns demonstrates the challenge of creating truly comprehensive nutrition standardsThe 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 Federal nutrition programs, why dietary guidelines feed students with varied nutrients from different food groups01:48 New nutrition guidelines and the confusion that comes with the updated food pyramid 07:41 Why these dietary guidelines matter for military food assistance, school meals, and other federal nutrition programs 11:19 Statistics reveal 6.7 million on WIC, 41.7 million on SNAP benefits, and 30 million students receive school lunch nationwide15:39 Breaking down the upside-down food pyramid showing meat and dairy at the top, vegetables and fruit in the middle, and whole grains at the bottom21:26 Discussion on food industry funding and which beef, pork, and dairy associations paid dietary guideline committee members24:15 Protein recommendations increase without any mention of food quality or emphasizing plant protein sources like legumes and beans30:27 The recommendation of three servings of dairy per day ignores lactose intolerance and possible health impacts of dairy32:53 Only three servings of vegetables recommended per day equals the same amount as dairy servings36:18 Saturated fat capped at 10% creates a puzzle when combined with increased red meat consumption without quality considerations41:15: Whole grains recommendation of two to four servings a day44:01 Bottom line recommendations from the new guidelines assessmentKEY TAKEAWAYS: 💎 The new dietary guidelines directly impact over 80 million Americans through federal nutrition programs, making compliance essential for school lunch program reimbursement and nutrition assistance funding💎 Nutrition is nuanced and individualized, with food access, environmental factors, and personal health outcomes varying significantly across populations, yet one-size-fits-all dietary patterns remain problematic💎 The dramatic increase in protein recommendations lacks consensus among nutrition science experts and ignores existing data showing most Americans already exceed previous minimums for protein intake💎 The removal of health equity considerations and emphasis on quantity over food quality raises concerns about the food industry's influence on supposedly evidence-based nutrition policyRESOURCES: Become a Happy Healthy Hub MemberJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramAbout Uncomplicating WellnessText ‘Book’ to 833-801-0500The Health Tool No One’s Talking AboutYour New BFF: FlexibilityGoing Against the TextbookDietary Guidelines for Americans, 2025–2030Eat Real FoodFact SheetThe Scientific Foundation for the Dietary Guidelines for Americans, 2025–2030Daily Servings by Calorie LevelCDN Real FoodQUOTES: 01:42 "The FDA released a new food pyramid and frankly, now what? I think of it like new year, new dietary confusion." - Jenn Trepeck09:38 "There's a difference between public health and individual health, and the way we communicate about those things and the choices that are made." - Jenn Trepeck16:28 "The image is like the primary communicator, and this image is not particularly clear. Most people aren't looking at the rest of those words." - Jenn Trepeck21:33 "I could already tell you before I even did any research which industries were behind this pyramid. It's so obvious who paid for this." - Jenn Trepeck26:19 "There is zero conversation in the protein category about the quality of it. That's the big driver between whether red meat is going to support our health or make it increasingly challenging." - Jenn TrepeckSEO KEYWORDS: Jenn Trepeck, Salad With A Side Of Fries, Nutrition Nugget, Health Coach, Weight Loss For Real Life, Dietary Guidelines, Food Pyramid, Protein Recommendations, Nutrition Science, How To Follow New Dietary Guidelines 2025, Federal Nutrition Programs, School Lunch Programs, SNAP Benefits, Protein Intake, Food Quality, WIC Program, Meal Planning, Evidence-Based Nutrition, Public Health, Individual Health, Nutrition Education, Health Equity, Red Meat Consumption, Nutrition Standards, Nutrients, Food Groups, School Lunch, Meat, Dairy, Whole Grains, Food Industry, Plant Protein, Fiber, National School Lunch Program, Nutrition Assistance, School Meals, Dairy, Carbohydrates, Nutrient Intake, SNAP, National School Lunch Program, Nutrition Assistance, School Meals, Nutrition Communication, Nutrition Confusion, Dietary Guideline Committee, Plant Protein, Food Access, Health Outcomes, Dietary Patterns

Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Carpe DM Pasta, the wheat-based pasta alternative that promises 55% less net carbs and a whopping 24 grams of fiber per serving. With modified wheat starch as the fiber source and backing from General Mills, this pasta raises intriguing questions. Could those 24 grams of fiber, still trigger unexpected blood sugar responses? What about wheat sensitivity concerns, even with European-style semolina? And are you missing crucial micronutrients when your fiber comes from grains instead of vegetables? Jenn breaks down whether this high-fiber alternative is truly a win for your health goals or just another processed food in disguise. 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 MemberJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramWheat, Celiac, Gluten and GlyphosateBuilding a Balanced PlateThe Health Tool No One’s Talking AboutKEYWORDS: Jenn Trepeck, Nutrition Nugget, Salad With A Side Of Fries, Health Tips, Wellness Tips, High Fiber Pasta, Modified Wheat Starch, Net Carbs, Wheat-Based Pasta, Gluten Sensitivity, Blood Sugar Response, Fiber Content, Processed Food, Balanced Plate, European Semolina, Vital Wheat Gluten, Nutrient Diversity, Micronutrients, Chickpea Pasta, Gut Microbiome, Leaky Gut, Protein Content, Quality Fat, Traditional Pasta, Pasta Alternative, Gluten Free, Ancient Wheat, Modern Wheat, Carb Heavy Foods, Food Sensitivity, Inflammation, Brain Fog, General Mills, Serving Size, Rule Of Five, Single Digit Net Carbs, Grain Fiber, Vegetable Fiber, Fruit Fiber, Inefficient Fuel, Health Goals, Weight Loss, Wellness Tips, Nutrition Facts, Food Label, Balanced Meal, Pasta Shapes, Wheat Intolerance, Digestive Health, Is Best Low Carb Pasta Alternatives For Weight Loss

Are you struggling with unexplained fatigue, stubborn weight gain, or brain fog despite doing all the "right" things? Mineral balancing might be the missing piece in your wellness puzzle. In this episode, we will explore how mineral deficiencies impact everything from thyroid health to energy levels, and why most people are walking around undernourished without even knowing it.Join Jenn Trepeck on Salad With a Side of Fries as she chats with Sophie Shepherd, founder of She Talks Health and a functional medicine expert. Sophie shares her transformative story of reversing Hashimoto's disease and gut dysfunction through mineral balancing and explains how most of us are severely undernourished despite eating well. Discover which everyday habits are silently depleting your magnesium, potassium, and sodium levels, why the calcium-to-potassium ratio matters more than you think for thyroid health, and how simple dietary shifts can restore your energy production and hormone balance without extreme measures or restrictive protocols.What You Will Learn in This Episode:✅ How mineral imbalances contribute to thyroid dysfunction, chronic fatigue, and brain fog, and why traditional thyroid panels might not reveal the complete picture of your health✅ The critical role of HTMA testing (hair tissue mineral analysis) in identifying nutrient deficiencies and understanding the unique mineral balance your body needs based on your life stage and stress levels✅ Which everyday factors deplete your minerals most rapidly, including chronic stress, undereating, poor gut health, birth control, and other medications that create hidden nutritional deficiencies✅ Practical food strategies to support adrenal function and energy production, including the benefits of high-quality sea salt, bone broth, coconut water, and why potatoes deserve a place in your mineral-rich dietThe 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 mineral balancing and how calcium-potassium ratios affect thyroid hormone absorption into cells05:24 Sophie's health journey from IBS diagnosis to discovering Hashimoto's and reversing symptoms through functional medicine09:52 Understanding minerals as the spark plugs of life and what mineral balance truly means for your body11:50 Common signs of mineral deficiency, including fatigue, salt cravings, brain fog, mood swings, and PMS symptoms14:41 Top mineral thieves in daily life, chronic stress, undereating, soil depletion, and medication side effects17:28 When to consider functional lab testing versus focusing on foundational wellness habits and lifestyle changes21:51 Food-first approach to mineral balancing, focusing on macro minerals like magnesium, sodium, and potassium25:29 Debunking sodium fears and understanding the difference between table salt and high-quality Celtic sea salt, and mineral relationships and cofactors30:31 Final thoughts on finding solutions to mineral imbalances and reclaiming energy through personalized nutrition32:37 Brand recommendations, minerals that are overprescribed, and Sophie leaves the listeners with her final adviceKEY TAKEAWAYS: 💎 Mineral balancing is not about taking random supplements but understanding your body's unique needs. The relationship between calcium and potassium is particularly crucial for thyroid health, as too much calcium relative to potassium prevents thyroid hormones from entering cells, leading to classic hypothyroid symptoms despite normal lab results.💎 Chronic stress is the number one mineral thief, rapidly depleting magnesium, sodium, potassium, and vitamin C reserves. Combined with undereating, poor soil quality, and certain medications like birth control, most people are walking around severely undernourished even when eating seemingly healthy diets.💎 Simple food strategies can dramatically improve mineral balance, high-quality sea salt supports adrenal function, bone broth provides multiple minerals, coconut water delivers potassium, and dark leafy greens offer magnesium. The key is adding these nutrient-dense foods consistently rather than attempting overnight transformations.ABOUT THE GUEST: Sophie Shepherd is the Founder of SHE Talks Health and a Functional Diagnostic Nutrition Practitioner and NLP Certified Life Coach who helps women with Hashimoto’s, thyroid issues, and mystery symptoms like fatigue, bloating, anxiety, and brain fog find easy, sustainable ways to feel themselves again, finally. Her approach blends functional lab testing, mineral balances and emotional wellness tools to create sustainable, personalized health shifts without the extremes. Sophie’s mission is to help women take their power back and slay the old stories that have kept them stuck in sick, burnt-out bodies.RESOURCES: Become a Happy Healthy Hub MemberJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramAbout Uncomplicating WellnessText ‘Book’ to 833-801-0500The Health Tool No One’s Talking AboutEp. 101 The Mind-Body Connection to Metabolic Health with Jenn TrepeckGUEST RESOURCES: SHE Talks Health - WebsiteSophie Shepherd - InstagramSHE Talks Health - FacebookPodcast Episodes - SHE Talks HealthWork with Sophie:Morning Mineral Mocktail guideThyroid Health Audit CallHTMA Mineral ResetFree Health Discovery CallStop Guessing at Your Thyroid & Get AnswersJenn Trepeck - SHE Talks HealthSEO KEYWORDS: Jenn Trepeck, Salad With A Side Of Fries, Nutrition Nugget, Health Coach, Weight Loss For Real Life, Mineral Deficiency, Thyroid Health, Hashimoto's Disease, Functional Medicine, Hair Tissue Mineral Analysis, HTMA Testing, Adrenal Support, Nutrient Absorption, Magnesium Deficiency, Potassium Benefits, Sodium Balance, Calcium Intake, Electrolyte Balance, Chronic Fatigue, Brain Fog Solutions, Energy Production, Hormone Balance, Copper Zinc Ratio, Estrogen Dominance, Gut Health, Autoimmune Disease, Thyroid Symptoms, Adrenal Fatigue, Micronutrients, Sea Salt Benefits, Bone Broth Nutrition, Digestive Health, Nutritional Testing, Mineral Co-Factors, Supplement Quality, How To Balance Minerals For Energy, Natural Solutions For Thyroid Problems

Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about NEAP Foods Protein Gel, the innovative portable protein option created by a runner-turned-strength-trainer who wanted a better alternative to chalky shakes and heavy bars. With 20 grams of protein, zero sugar, and minimal ingredients all in a convenient squeeze pouch, this gel may catch some attention in the fitness world. Jenn dives deep into the ingredient list, from bovine collagen to beneficial amino acids like L-tryptophan and L-methionine, and shares her thoughts on how it stacks up against other protein supplements. Could this be the solution for anyone looking for protein on the go without compromise? What does Jenn really think about the collagen source, the sweeteners, and whether this gel is worth adding to your routine? Tune in to find out. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/RESOURCES:Become a Happy Healthy Hub MemberJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramKEYWORDS: Jenn Trepeck, Nutrition Nugget, Salad With A Side Of Fries, Health Tips, Wellness Tips, Protein Gel, NEAP Foods, Portable Protein, Collagen Protein, Post Workout Protein, Pre Workout Nutrition, Protein Supplements, Bovine Collagen, Hydrolyzed Collagen, Protein Absorption, Muscle Building, Strength Training Nutrition, Protein On The Go, Meal Replacement, Protein Powder Alternatives, Natural Flavors, Sugar Free Protein, Low Carb Protein, Monk Fruit Sweetener, Stevia Extract, L Tryptophan, L Methionine, Amino Acids, Antioxidants, Tissue Repair, Serotonin Production, Clean Ingredients, Food Label Analysis, Nutrition Facts, Protein Bars, Protein Shakes, Energy Gels, Intra Workout Fuel, Functional Foods, Convenient Nutrition, Shelf Stable Protein, Zero Sugar Supplements, Collagen Types, Whey Protein Comparison, Fitness Nutrition, Athletic Performance, Protein Intake, Best Portable Protein Gel For Athletes, How To Choose Protein Supplements Without Fillers

Does your New Year's plan already feel like a struggle? Here's the truth bomb you need—motivation is fickle and commitment is your secret weapon. If you're tired of the same old "just have more willpower" advice, this conversation is about to change everything about how you approach changing your habits.Jenn Trepeck keeps it refreshingly honest on Salad with a Side of Fries as she chats with Dr. Sherry Price about what actually works when you're trying to create sustainable habits. Dr. Price gets vulnerable about her struggle with overdrinking and why the "perfect plan" kept failing her. They dive into the gloriously messy middle of change, why progress over perfection isn't just a cute saying, and how giving yourself grace (yes, actual grace!) is the missing ingredient in your wellness journey. No BS, no toxic positivity—just real talk about behavioral changes that stick.What You Will Learn in This Episode:✅ Why motivation vs commitment makes all the difference—and how to shift from white-knuckling your goals to honoring your deeper desires for sustainable habits✅ The truth about the messy middle of transformation and why the uncomfortable middle phase is actually where the real magic (and learning) happens in your behavioral change journey✅ How to navigate the witching hour cravings and understand that your body needs time to reach a new homeostasis—plus why knowing cravings will eventually disappear is game-changing✅ The power of radical honesty with yourself and finding the right support system that aligns with your actual goals, not someone else's version of perfectionThe 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. Price shares her personal story of overdrinking, the witching hour and why knowing better doesn't always mean doing better when it comes to breaking unhealthy habits09:31 The critical difference between motivation vs commitment and why toxic independence keeps high achievers stuck in unhealthy patterns13:37 Progress over perfection for lasting behavioral change and learning to give yourself grace through transformation18:22 Why cravings are normal during habit change and how understanding your body's need for homeostasis makes the process less mythical and more manageable23:31 The importance of radical honesty with yourself, defining your next phase, and navigating social situations without fear of judgment27:30 Focusing on what you're gaining rather than what you're giving up—reframing desire to support sustainable habits and feeling good the next day30:56 Practical strategies for handling the moments when your body signals cravings33:20 Exploring different wellness focuses beyond alcohol—stress management, sleep, hydration, and movement as areas for habit change37:05 The role of self-compassion in creating lasting change and why beating yourself up never leads to sustainable transformationKEY TAKEAWAYS: 💎 Willpower is finite and eventually runs out—true transformation comes from building commitment to yourself, not relying on fleeting motivation or beating yourself up when things don't go perfectly according to plan💎 The messy middle is where real growth happens during behavioral change—people who get from A to B in a straight line often haven't learned the skills needed to maintain their changes when life inevitably happens💎 Your body needs time to adjust to new patterns and reach homeostasis, which means cravings and discomfort during habit change are not signs of failure but normal biological responses that will eventually pass💎 Finding support from someone who shares your actual goals (not society's version of what your goals should be) accelerates your journey and helps you avoid the trap of toxic independence that keeps many high achievers stuckABOUT THE GUEST: Sherry B. Price, PharmD, APh, MBA, BCPS, is an advanced pharmacist practitioner, certified life and weight loss coach, and host of the Health, Habits and Epic Living podcast. Through her transformative holistic programs, private coaching, and healing sessions, Dr. Price has empowered thousands of women to break unhealthy habits, shed stubborn belly fat, and reclaim their health – all while creating a life they truly love.Dedicated to helping women take charge of their health and well-being, Dr. Price integrates lifestyle medicine, mindset shifts, and sustainable habit change to foster lasting health and vitality.Before becoming a life coach, Dr. Price co-founded RxPrep, Inc., an exam preparation company that helped thousands of students each year become licensed pharmacists. Dr. Price spent over a decade working as a clinical pharmacist in critical care, cardiology, academia, and the pharmaceutical industry. She graduated from the Philadelphia College of Pharmacy and Science and completed residency programs at Duke University and Barnes-Jewish Medical Center. A Pennsylvania native, Dr. Price now lives in beautiful San Diego with her amazing husband and daughter.RESOURCES: Become a Happy Healthy Hub MemberJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramAbout Uncomplicating WellnessText ‘Book’ to 833-801-0500Ep. 333 Building Connection and Community with Wellness in Mind - Sarah WraggeGUEST RESOURCES: Ep #259 – Uncomplicating Wellness with Jenn Trepeck - Dr. Sherry PriceDr. Sherry Price - WebsiteSherry Price Coaching - FacebookSherry Price, PharmD, APh, BCPS, MBA (@drsherryprice) • Instagram Sherry Price Coaching - YouTubeQUOTES: 07:25 “It started to bother me more and more, especially the next day when you're missing your workouts, or you're not getting up on time, or you're needing that extra cup of coffee or two. I know better, but why am I not doing better?” — Dr. Sherry Price18:40 "Nobody told me it takes time for your body to reach this new homeostasis. So the cravings are normal, natural, and should be there. I'm thinking they shouldn't be here. But it wasn't until somebody said, no, no, they're supposed to be there." — Dr. Sherry Price21:36 "We assume that everybody has the same goal as us and then we're following their recommendations, but actually they're training for a marathon and I have no desire to run a marathon." - Jenn Trepeck24:43 “That next phase might be a focus on sleep, hydration, stress or movement, the alcohol, whatever it is. I love the idea of being selective about who we share it with, because there may be moments when we want to do less sharing.” — Jenn Trepeck30:57 “Thinking about nutrition or that food piece, if we could say more veggies, less processed food, more protein.” — Jenn Trepeck38:42 “The piece I'm coming away with is gentleness to our experience and the things that we want to do and most desire for 2026, we can do them and not in a way that requires a hundred percent or zero.” — Jenn TrepeckSEO KEYWORDS: Jenn Trepeck, Salad With A Side Of Fries, Nutrition Nugget, Health Coach, Weight Loss For Real Life, Habit Change, Sustainable Habits, Motivation Vs Commitment, Breaking Unhealthy Habits, Messy Middle, Progress Over Perfection, Lifestyle Medicine, Mindset Shifts, Overdrinking, Health Coach, Witching Hour, Toxic Independence, Homeostasis, Self-Compassion, Radical Honesty, Behavioral Change, Alcohol Reduction, Drinking Habits, Health Goals, New Year Resolutions, Willpower Fatigue, Emotional Eating, Cravings Management, Mental Health Support, Recovery Journey, Shame And Guilt, Self-Judgment, Peer Pressure, Social Drinking, Accountability Partner, Wellness Coach, Clinical Pharmacist, Harm Reduction, Relapse Prevention, Goal Setting, Personal Transformation, Building Sustainable Habit Change Through Commitment Over Motivation, How To Break Unhealthy Habits Without Willpower, Creating Sustainable Lifestyle Changes That Actually Stick

Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Your Face and how the expressions you make while working out might be completely sabotaging your fitness goals. Could clenching your jaw and squinting through that last rep actually be telling your body you're in danger and ramping up your cortisol levels? On the flip side, what if something as simple as smiling or laughing during exercise could rewire your brain to associate movement with joy and reward? Jenn explores the fascinating connection between your facial expressions and your autonomic nervous system—but is forcing a smile during a brutal workout realistic, or will it actually make a difference in how your body responds to exercise? Tune in to find out. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES:Become a Happy Healthy Hub MemberJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramKEYWORDS: Jenn Trepeck, Nutrition Nugget, Salad With A Side Of Fries, Health Tips, Wellness Tips, Facial Expressions During Exercise, Exercise And Stress Relief, Autonomic Nervous System, Sympathetic Nervous System, Parasympathetic Nervous System, Fight Or Flight Response, Rest And Digest, Cortisol Levels, Exercise Fatigue, Smiling While Exercising, Dopamine Release, Endorphins, Cranial Nerve Seven, Facial Nerve, Amygdala, Mid Cingulate Cortex, Mind Body Connection, Nervous System Signals, Jaw Clenching, Exercise Struggle, Workout Recovery, Group Fitness Classes, Exercise Motivation, Finding Joy In Movement, Body Movement, Physical Activity, Workout Mindset, Exercise Psychology, Stress Response, Danger Signals To Body, Safety Signals, Brain Programming, Reward Response, Exercise Enjoyment, Running Tips, Half Marathon Training, Exercise Pace, Movement Types, Fitness Instructors, Health Coach, Wellness And Weight Loss, Nutrition And Fitness, Exercise Benefits, How Facial Expressions Affect Exercise Performance And Stress, Smiling During Workouts To Release Endorphins And Reduce Cortisol

Ready to stop playing food detective and actually feel good, enjoying food again? If you're exhausted from cutting out every food under the sun and still dealing with food sensitivities, this episode is for you. Jenn Trepeck is joined by the Autoimmunity Nutritionist, VJ Hamilton on Salad With a Side of Fries for an honest talk about gut health, chronic fatigue, and why that endless list of food sensitivities might not be about the food at all. VJ gets personal about her own autoimmune disease journey and shares the functional medicine secrets that have helped her and her clients ditch the restrictions and heal the root cause. Together, they break down nutrient depletion, inflammation management, digestive issues, and simple daily habits that support root cause healing without making you feel like a failure every time you eat.What You Will Learn in This Episode:✅ Why nutrient depletion and digestive issues are often the real culprits behind food sensitivities—not the foods themselves—and how to address nutrient absorption at the cellular level✅ How to support your gut health through simple daily practices like stewed apples, bone broth, and vagal tone exercises that regulate your immune system support✅ The connection between stress management, shallow breathing, and chronic fatigue, plus practical ways to calm your nervous system and improve digestion✅ When to temporarily eliminate trigger foods while working on root cause healing versus living in permanent inflammation management restriction modeThe 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 Nutrient depletion is often the real issue behind food sensitivities, not the foods themselves05:32 VJ's journey from CPA to Autoimmunity Nutritionist after multiple autoimmune disease diagnoses10:20 Why physicians focus on symptoms instead of root cause healing for inflammation management14:57 Common signs of gut health issues: brain fog, anxiety, chronic fatigue, and digestive issues17:50 Why autoimmune disease affects women more than men: hormones, stress, and X chromosomes23:14 How to heal instead of restrict: addressing gut microbiome imbalances and nutrient absorption28:20 Simple daily practices for gut health: stewed apples, bone broth, omega-3s, and polyphenols, and why movement is key to feeling well33:16 Stress management through vagal tone stimulation: deep breathing, gargling, and singing36:40 Improving nutrient absorption by eating in a rested state and chewing food properly40:01 Working on the gut so you can reintroduce foodsKEY TAKEAWAYS: 💎 Food sensitivities often stem from gut microbiome imbalances, inflammation, or poor nutrient absorption rather than the foods themselves—healing your gut can help you reintroduce foods you once reacted to.💎 Supporting vagal tone through simple practices like deep belly breathing, gargling, and singing helps shift your body from fight-or-flight to rest-and-digest, dramatically improving digestive issues and immune system support💎 Nutrient depletion happens not just from inadequate intake but also from poor digestion, wrong nutrient forms, or inability to utilize nutrients at the cellular level—addressing root cause healing requires looking beyond what's on your plate💎 Temporary food sensitivities elimination while working on underlying gut health is different from permanent restriction—the goal is always to heal and reintroduce, not live in limitation foreverABOUT THE GUEST: VJ Hamilton, AKA The Autoimmunity Nutritionist, is the founder of the Autoimmune Nutrition Clinic and a leading expert in autoimmune disease, specialising in skin disorders, chronic fatigue, joint health, and digestive issues for both men and women. As a Registered Nutritionist with a Medical Science degree (BSc) in Biochemistry & Immunology and a Certified Functional Medicine Practitioner at the renowned Institute for Functional Medicine (IFM), VJ uses evidence-based nutritional therapies to support her clients in transforming their health.After overcoming her own experience with multiple autoimmune conditions, including alopecia areata, psoriasis, and post-viral chronic fatigue syndrome, VJ has been symptom-free for over ten years. She now supports others through her clinical work and her membership in The Root Reset® Circle, helping people take a personalised, root-cause approach to autoimmune health and regain confidence and control over their well-being.VJ also hosts the highly regarded podcast The Autoimmune Reset®, where she provides expert insights into managing autoimmune diseases and offers practical advice to improve their health and well-being. She has been featured in Vogue, GQ, Cosmopolitan, and The Telegraph and is the co-author of Empowerment in Health & Wellness. A passionate advocate for autoimmune health, VJ has hosted a variety of corporate and in-person events, as well as webinars on topics such as menopause, arthritis, and inflammatory skin issues. RESOURCES: Become a Happy Healthy Hub MemberJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramAbout Uncomplicating WellnessText ‘Book’ to 833-801-0500GUEST RESOURCES: The Autoimmunity Nutritionist - WebsiteThe Autoimmune RESET - PodcastThe Autoimmunity Nutritionish - YouTubeVJ Hamilton - Autoimmune Expert BSc - Instagram VJ Hamilton: The Autoimmunity Nutritionist - FacebookThe Autoimmunity Nutritionist - LinkedInThe Autoimmune Forum | Unite, Support & Thrive with Autoimmune Disease | FacebookQUOTES: 03:17 "We're going to give everybody options instead of continuously removing foods from their life." - Jenn Trepeck14:03 "Doctors are focusing on the symptoms and addressing those specific things, maybe removing triggers versus saying okay, let's get to the underlying issue to truly heal." - Jenn Trepeck23:26 "The reason that we are reacting to so many foods is often that there is an underlying imbalance in the body, which for the most part is in the gut." - VJ Hamilton23:40 "A lot of times the recommendation is to remove gluten, remove dairy, and people start to feel some relief and then they say, okay, this is just going to be the rest of my life." - Jenn Trepeck27:14 "You may remove certain foods so that we're not continuing to assault the system while we do things to heal, and then the objective would be that we heal and we could potentially add some things back in." - Jenn Trepeck31:26 "Movement is really key. If you're not moving, it means that your lymphatic system can become quite sluggish, and this helps to move immune cells around the body and helps to detoxify and get rid of the waste." - VJ HamiltonSEO KEYWORDS: Jenn Trepeck, Salad With A Side Of Fries, Nutrition Nugget, Health Coach, Weight Loss For Real Life, Autoimmune Disease Nutrition. Stop Eliminating Foods, Gut Health, Nutrient Depletion, Chronic Fatigue, Food Sensitivities, Inflammation Management, Root Cause Healing, Digestive Issues, Immune System Support, Vagal Tone, Stress Management, Nutrient Absorption, Functional Medicine, Autoimmune Recovery, Gut Microbiome, Autoimmune Nutrition Clinic, Food Elimination Diet, Gut Barrier Function, Short Chain Fatty Acids, Histamine Intolerance, Brain Fog Solutions, Joint Pain Relief, Chronic Inflammation, Psoriasis Treatment, Alopecia Areata, Functional Medicine Practitioner, Digestive Enzyme Support, Lymphatic System Health, Blood Sugar Regulation, Perimenopausal Symptoms, Gut Brain Axis, Stomach Acid Levels, Microbiome Balance, Anti-Inflammatory Diet, Nervous System Regulation, How To Heal Autoimmune Disease Naturally, Stop Food Restriction Start Healing

Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about three decisions that will determine the next decade of your life. It sounds dramatic, right? But what if the decisions you make about the people you're spending time with, the content you're consuming, and the things you're actively building (or not building) are quietly shaping your future in ways you haven't considered? Jenn shares surprising research about how behaviors can spread through social networks like a contagious disease. So should you be evaluating your friendships with the same scrutiny you'd use for a romantic partner? And when it comes to what you're learning and building, are you making conscious choices or just going through the motions? Is there actually science behind the idea that your income reflects the five people you spend the most time with, and if so, what else might be true? Jenn breaks down these three critical decision points and challenges you to get intentional about where you want to be in 2036. 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 MemberJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramKEYWORDS: Jenn Trepeck, Nutrition Nugget, Salad With A Side Of Fries, Health Tips, Wellness Tips, Personal Growth Decisions, Social Environment, Mental Environment, Physical Environment, Intentional Living, Habit Formation, Community Building, Continuous Learning, Goal Setting, Relationship Quality, Social Influence, Health Behaviors, Contagious Behaviors, Friendship Criteria, Time Management, Self Development, Professional Growth, Skill Mastery, Life Design, Conscious Choice, New Year Planning, Long Term Vision, Social Contagion, Behavioral Patterns, Personal Development Strategy, Life Building, Memory Creation, Career Development, Wellness Planning, Friend Evaluation, Learning Investment, Environmental Influence, Decision Making Framework, Future Planning, Relationship Boundaries, Growth Mindset, Intentional Relationships, Life Direction, Personal Evolution, Habit Tracking, Social Circles, How To Choose Friends That Support Your Goals, Three Decisions That Determine Your Future Success

Stop letting diet culture and social media define what wellness means for you. It's time to cut through the noise, ditch the "shoulds," and create your own personal wellness blueprint that actually fits your life. Ready to redefine wellness on your own terms?In this episode of Salad With a Side of Fries, host Jenn Trepeck tackles the big question: what is wellness? How do you move beyond BMI charts, diet industry trends, and Instagram influencers to define wellness that prioritizes energy, longevity, and improves quality of life? From understanding health outcomes versus disease prevention to building healthy habits that support both physical health and mental health, this episode gives you the tools to filter wellness noise and focus on what truly matters. Discover how to set health goals that honor your body, mind, and spirit—and learn why a wellness journey should never mean opting out of life.What You Will Learn in This Episode:✅ How to create your own personal wellness definition that goes beyond weight loss and BMI to include energy, longevity, and quality of life✅ Why the diet industry and social media influencers may not be pursuing the same health goals you are—and how to filter their advice accordingly✅ The difference between preventing disease and achieving optimal wellness, including how to move from zero (absence of illness) to the positive numbers on the health outcomes spectrum✅ Practical ways to assess your wellness journey by examining what's standing in the way of your desired experiences, from playing with your kids to traveling in your 80sThe 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 Defining wellness for 2026, and understanding what it means before setting health goals05:27 Doctors focus on disease prevention rather than optimal wellness and longevity, and what questions should your doctor be asking13:14 Why today's diet industry has rebranded as "wellness" and how to recognize marketing versus substance16:00 The marathon training trap: why social media algorithms push content that may not align with your personal wellness goals19:26 The flawed premise behind belly fat articles and why stress management matters more than specific foods24:16 What wellness is NOT: BMI, disease states, cleanses, or opting out of social wellness and life events27:30 Jenn's wellness definition: having energy to live your life, mental bandwidth, and freedom to choose rather than just survive30:29 Using wearables and tools like heart rate variability to inform your wellness journey and empower better choices35:05 Critical questions to define personal wellness: what do you want in life, and what's standing in your way right now41:25 Discussion of perfectionism versus discernment and making choicesKEY TAKEAWAYS: 💎 Wellness isn't a number on a scale or your BMI—it's the energy to live your life fully, the ability to sleep through the night without pain, and having mental bandwidth to show up for your job, family, and joy. True wellness definition prioritizes freedom over restriction.💎 The diet industry has rebranded itself as “wellness”, pushing everything from protein-packed products to functional supplements. Filter this noise by asking: Does this align with MY health goals, or someone else's? What works for marathon runners may not serve your personal wellness vision.💎 Western medicine focuses on getting you back to zero (absence of disease), but optimal wellness exists in the positive numbers—this is where longevity, vitality, and actual health outcomes live. Don't wait for your doctor to tell you there's a problem before prioritizing your health.💎 Create your wellness journey by identifying what experiences you want in life and what's standing in the way. Whether it's getting off the toilet independently at 90 or traveling with friends in your 80s, your daily choices today determine your future capabilities.RESOURCES: Become a Happy Healthy Hub MemberJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramAbout Uncomplicating WellnessText ‘Book’ to 833-801-0500The Kids are Not Alright. Are We? #skinnytok #tiktoxic (feat. Dr. Jillian Lampert)Nutrition Nugget: Mosh BarsNutrition Nugget: CreatineTop 5 Tips for Digesting Nutrition NewsBMI is BSTop 10 of 2025QUOTES: 13:08 "I wish I had a different word for it because I think today, wellness is just a code word for today's diet industry." - Jenn Trepeck25:30 "If your plan has you opting out of life, it's not your plan for life." - Jenn Trepeck27:42 "Wellness is the energy to live your life. It's the ability to chase your kid up the hill and roll down laughing. It's sleeping through the night without pain. It's thinking about something other than food all day." - Jenn Trepeck37:07 "What you do today has everything to do with where we'll be 12 weeks from now. So what's standing in the way of us being able to get up off the toilet by ourselves when we're 80, when we're 90, when we're 110?" - Jenn TrepeckSEO KEYWORDS: Jenn Trepeck, Salad With A Side Of Fries, Nutrition Nugget, Health Coach, Weight Loss For Real Life, Defining Wellness, Medical System, Disease Prevention, Stress Management, Belly Fat, Cleanses, Life Events, Mental Bandwidth, Wearables, Heart Rate Variability, Wellness, Wellness Definition, Diet Industry, Health Outcomes, Healthy Habits, Physical Health, Mental Health, Health Goals, Wellness Journey, Personal Wellness, Personal Wellness Definition, Weight Loss, BMI, Energy, Longevity, Quality Of Life, Social Media Influencers, Preventing Disease, Optimal Wellness, Absence Of Illness, Number On A Scale, Vitality, Future Capabilities, Absence Of Disease, Daily Choices, Protein-Packed Products, Functional Supplements, Restriction, Freedom, New Year Wellness, Wellness Plan, Wellness Trends, Longevity Goals, Wellness Mindset, Social Wellness, How To Define Wellness For Yourself, What Does Wellness Mean Beyond Weight Loss