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

Did you know that our money habits and our food habits have a lot in common? There are some BIG connections between the two. If you’ve ever felt challenged by either, this one’s for you! Tune in to learn why there’s a likelihood that your relationship with one is the same as with the other. On this week’s episode, Jenn is talking about the commonalities between money and food. She discusses where our beliefs about money and food come from and how those beliefs impact our relationships with them. Jenn talks about how and why money and food can become a form of obsession and provides advice on getting off that negative roller coaster. She helps us with the first step: awareness and then explains how to make change and progress in these areas plus what steps are necessary to take to restructure your beliefs around money and food. Tune in to learn more about how strongly our beliefs are impacting our lives, and how to take action in order to make changes.The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: ●   [7:55] Why do we not talk about money? ●   [11:34] Where do our beliefs come from around money and food?●   [18:52] How do we create connections around food and money?●   [22:46] How does human survival tie into this?●   [27:37] How can money and food be a form of obsession? ●   [34:09] How does the cycle of diet/budgets, restriction, and binging look the same with food and money?●   [36:04] How do we make change and progress in these areas?●   [38:55] How can accountability and support help?●   [41:38] Final thoughts from Jenn.KEY TAKEAWAYS: ●   [15:34] We see what we believe rather than believe what we see. Whatever your belief is, that is what your mind will subconsciously look for in the world. If you believe money equals evil then you will always find examples of that. If you believe money is a blessing and is used for good, then you will look for that to be the truth. ●   [36:13] A major element in making changes and progress is to go back to the underlying beliefs. You have to deconstruct those underlying beliefs so that you can build up new ones.●   [39:42] It takes a decision and a commitment and then putting elements in place with the education and the support and recognizing the progress to make the changes and get “unstuck”.QUOTES: [8:34] “We’re taught not to talk about it, and yet you can’t live your life without it.” - Jenn Trepeck [12:58] “I believe money is a magnifier. If you are a kind, generous human, more money allows you to be kind and generous on a grander scale, it magnifies that. If you feel like you’re a victim and you feel like everybody’s out to get you and everybody’s trying to steal your money and you’re not generous and you’re more closed off, the money creates that on a bigger scale.” - Jenn Trepeck"We have this connection between net worth and self-worth and we have this connection between body and self-worth." - Jenn Trepeck"I think they [money and food] are both tools to change our state of mind. They are tools that we use to numb. They are tools that we use to distract. They are tools that we use to control..ourselves and others." - Jenn Trepeck"We can blindly follow an expert because when something is overwhelming, we like to outsource our decision making. We outsource the decision making to a food plan, a financial advisor, a budget or diets..." - Jenn Trepeck[38:38] “It’s not about the cookie, it's about what we’re using the cookie for. So if we can address what we’re using the cookie for, all of a sudden, the whole situation with the cookie is not a thing anymore.” - Jenn TrepeckRESOURCES:Financial Health EpisodePhone Habits and Food Habits EpisodeLost and Found: One Woman’s Story of Losing her Money and Finding Her Life by Janine RothSecrets of the Millionaire Mind by T. HarbeckerBecome A Member of Salad with a Side of FriesJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries Instagram

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about Stars and Honey Bars. Have you heard of these protein bars that are marketed as “food for the future”? Jenn walks through the ingredients and nutrition facts to determine if this is a great quick option to start including in your diet. Tune in to hear what she thinks! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday.  Have an idea for a nutrition nugget?  Submit it here: https://asaladwithasideoffries.com/index.php/contact/       RESOURCES:Become A Member of Salad with a Side of FriesJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries Instagram

Have you heard of polysaccharides? This nutrient, found in aloe and rice bran can help with Alzheimer’s and other chronic diseases! Give this episode a listen to learn more! On this week’s episode, Jenn is joined by the Founder and President of Dr. Lewis Nutrition™, Dr. John Lewis. He has been studying polysaccharides for many years to help those struggling with chronic disease, Alzheimer’s, concussion syndrome, and more. During the episode, Dr. Lewis talks about the importance and benefits of polysaccharides and what he has learned through years of research. Dr. Lewis talks about clinical trials with patients struggling with Alzheimer’s and how aloe and polysaccharides helped change those patient’s lives. This fascinating episode will leave you with a lot of great information to determine if aloe and rice bran are right for you.The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: ●   [4:43] How Dr. Lewis went from being an all-natural bodybuilder to studying aloe.●   [9:00] What are polysaccharides, why are they important and where do they come from?●   [13:12] How did Dr. Lewis get the funding for his research projects?●   [16:10] What is the connection between polysaccharides and Alzheimer’s? ●   [26:34] Is providing the missing nutrients that allow the body to function properly the tie with polysaccharides? ●   [28:01] What is happening in the research around TBI and concussion syndrome?●   [31:31] What is the difference between the polysaccharides in aloe and rice bran vs. other types of polysaccharides? ●   [33:42] How do consumers know that they are getting the right aloe? ●   [39:10] Dr. Lewis shares his final thoughts around polysaccharides. KEY TAKEAWAYS: ●   [12:04] It’s difficult to get polysaccharides from food and this is where dietary supplements can come in and make a big addition to your daily routine. ●   [18:18] Genetic modification, all the herbicides, pesticides, etc. have really weakened the amount of nutrients in many common foods. ●   [30:46] Polysaccharides help to calm down inflammation and modulate or enhance immune function. QUOTES: [7:32] “She was a cancer patient who introduced me to the rice bran. It not only completely changed my career, it completely changed my life in the sense that it took me to a different level of having an appreciation and perspective on what mother nature provides to us, and then being able to utilize those particular nutrients or phytonutrients for health.” - Dr. John Lewis[17:44] “The body is intelligent enough to take a bunch of fructose or a bunch of glucose and mash all of those things together into polysaccharides, but our theory is that obviously is not the way or what our cells prefer. Otherwise, we wouldn't be ravaged with all these different chronic diseases today.” - Dr. John Lewis[23:45] “Very broadly speaking, we’re talking about the ability for these polysaccharides to improve immune function, lower inflammation, improve adult stem cell production process, and then just generally improve overall quality of life.” - Dr. John Lewis[41:25] “For me, this is cradle-to-grave and all of the in between, there’s no limitation on these polysaccharides in terms of how old you need to be, what your current health state is, if you have an existing health challenge or whatever, there’s no limitation on that. There’s been no documented problems with interacting with medications, in fact, they actually will help when you improve your nutrition status, they help your health status to be able to utilize things that you’re maybe being treated for with disease.” - Dr John Lewis"Increasing our health status, giving our body the nutrients it's missing, creates the environment for health vs the environment for disease." - Jenn TrepeckRESOURCES:Become A Member of Salad with a Side of FriesJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramGuest ResourcesDr. Lewis Nutrition's WebsiteDr. Lewis Nutrition's YouTubeDr. Lewis Nutrition's InstagramDr. Lewis Nutrition's FacebookDr. Lewis Nutrition's LinkedInBIODr, John Lewis is the Founder and President of Dr Lewis Nutrition™ and past full-time Associate Professor in the Department of Psychiatry and Behavioral Sciences at the University of Miami Miller School of Medicine. He is also a Diplomat, Faculty Member, and Advisor of the Medical Wellness Association, and a lecturer for the Institute for Brain Potential. He has been the principal investigator of over 30 different studies in his research career. Much of his research has focused on evaluating the effects of nutrition, dietary supplementation, and exercise on various aspects of human health and disease.In addition to his research, he’s an international lecturer at conferences and workshops and as a guest on television shows, with over 180 peer-reviewed publications in scientific journals, such as AIDS and Behavior, American Journal of Clinical Nutrition, American Journal of Public Health, Nutrition and Cancer: An International Journal, The Journal of Alternative and Complementary Medicine, and more. He embodies the model of health and wellness by eating a whole-food, plant-based diet for over 27 years, taking certain key dietary supplements, and through a rigorous, daily exercise training program. He has a passion for educating others about the value of nutrition, exercise, and health which brings him here to Salad with a Side of Fries.

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's re-airing the winning Nutrition Nugget episode from the Salad with a Side of Fries’ March Madness Tournament on instagram. Your favorite was peanut butter where Jenn talks about how she went from excluding peanut butter in her house to prevent binging to creating a healthy relationship with it. She discusses the different types of peanut and nut butters on the market and what factors to look for when purchasing. Jenn discusses the nutrition facts and what to look for when reading ingredients to determine which types of peanut butters give us the best nutritional value because while all will be called “peanut butter,” the products can range from an almost whole food to an ultra-processed food. Tune in to learn which peanut butter to pick up during your next shopping trip. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday.  Have an idea for a nutrition nugget?  Submit it here: https://asaladwithasideoffries.com/index.php/contact/       RESOURCES:Become A Member of Salad with a Side of FriesJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries Instagram

We love a good round up of listener questions, and this episode has so many good ones! From the best salad to eat, to Ozempic, to supplements and probiotics, we are covering it all in this episode. Tune in to hear Jenn answer your burning questions. On this week’s episode, Jenn is answering questions that listeners have sent in regarding a wide variety of topics. The questions range from healthy sweet treats, to the 5 second rule, to navigating the dating world while taking Ozempic. Jenn deep dives into each topic with clarity and understanding. There is sure to be a takeaway for everyone! Tune in to hear these great questions, where you’ll learn you aren’t alone in all the confusing advice out there! The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: ● [3:20] What is a healthier salad base, romaine or arugula, and which has more nutrients?● [4:49] Is quinoa healthier than rice?● [6:23] What are healthy sweet snacks?● [8:23] Are Smart Sweets and Small Wins really good options for a sweet treat? ● [12:28] Is the 5-second rule really a thing?● [14:25] What is a good option when you are out and about and need a quick meal?● [16:13] Is Naya Tame Kava really a healthy fast food option? ● [19:31] Are Sakara or Factor Meals good options for meal kits?● [24:49] What is Intermittent Fasting and does it help with perimenopause?● [27:00] What is Jenn’s opinion on Ozempic? Is it cheating?● [31:48] How do you navigate dating while taking Ozempic? ● [34:50] What does Jenn think of Liquid IV and LMNT?● [37:46] What are methylated or activated B vitamins? ● [39:00] How do melatonin and ashwagandha work? Why does melatonin create “funky” dreams?● [42:15] What does Jenn think about juicing and AG1?● [45:15] What are spore probiotics and how do they work? ● [47:27] If you are not a vitamin person, what, if any, supplements should you take?● [50:05] Is using the turmeric spice enough to get the benefits of turmeric?KEY TAKEAWAYS: ● [12:04] Sometimes it just isn’t worth having the “healthier option” of candy because the ingredients are just replaced with food-like substances. Instead, just have a few of the candy/treat you want and enjoy it!● [25:21] In regards to intermittent fasting, the average human living in this world does not get the minimum requirements of what the body needs in order to not deteriorate…So how do we expect someone to get what they need with an eating window of only a few hours a day?● [43:48] When you are taking supplements, make sure that they are in a form that the body can absorb. Sometimes certain things together don’t allow the body to absorb and use it, whereas other things need to be combined with something else in order for the body to use it. QUOTES: [16:52] “I live in a world where we can find something to eat anywhere. There are just sometimes trade offs. Like eating out at a restaurant, they’re going to probably add salt and fat and things that you wouldn’t necessarily eat at home, and yet you could go into Naya and get the chicken kebab, greens, a bunch of veggies, some tzatziki, hummus and have a great, super satisfying meal.” - Jenn Trepeck"My issue with a lot of these [food delivery companies] is that they spend the calories in a way that I wouldn't if I was making food for myself." - Jenn Trepeck"The idea that we are going to expect our body to perform without fuel, is not what sends the body signals of safety." - Jenn Trepeck[31:01] “It’s that expectation that we’re all supposed to be the same body shape and size. We don’t expect the same shoe size, we don’t expect the same height, we don’t expect the same hair color, why do we think that we’re all supposed to be the same body shape and size?” - Jenn Trepeck "We have a really big problem socially...we are returning to the '90s, wafer-thin is the sign of health and beauty and that's not the case, at all." - Jenn Trepeck[45:16] “Okay, probiotics are the gut bugs. We need different gut bugs in different parts of the digestive tract. So we need different ones in the small intestine versus the large intestine versus the colon and all throughout. They have to go through the stomach where stomach acids tend to kill the live gut bugs. Now that’s assuming that whatever probiotic you’re taking is even alive when you take it, because a lot of times if they're not made properly, if they’re not stored properly, the bugs will be dead by the time you take them. So a lot of people will take a probiotic and notice nothing.” - Jenn Trepeck[47:52] “It’s very possible that you don’t notice a difference (taking vitamins), because there are a lot of vitamins that pass through the body whole, where the body can’t even break it down in order to absorb the nutrients, or it can’t even break down the pill.” - Jenn Trepeck RESOURCES:Link for Supplements Jenn DiscussedBecome A Member of Salad with a Side of FriesJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries Instagram

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about rain. Some people struggle with rain, causing grumpiness or a sense of depression and laziness, but did you know that there are several benefits of rain? Jenn gives the inside scoop on all the benefits that rain provides for the earth and each of us, from creating cleaner air to the mindset shifts that rain can bring, and more. Tune in to learn more about rain, so you can allow it to work its magic! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday.  Have an idea for a nutrition nugget?  Submit it here: https://asaladwithasideoffries.com/index.php/contact/       RESOURCES:Become A Member of Salad with a Side of FriesJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries Instagram

Do you struggle with anxiety, sleep, depression or PTSD? Mushrooms and maybe microdosing may be a solution. Tune in to hear Alex Wolfe, the founder of Eons discuss why psychedelics may be the next health frontier.On this week’s episode, Jenn is joined by Alex Wolfe, the founder of Eons, a company that uses functional mushrooms to offer natural healing. Alex talks about his own journey with mushrooms and what led him to shift from his CBD business into a business focusing on mushrooms. He discusses why gut health is so crucial for many issues that people struggle with, and how mushrooms can assist with healing the gut. Alex explains the difference between mushrooms like Lion’s Mane and Reishi and psychedelics such as psilocybin and educates listeners on how they can benefit those taking the products. Tune in to this incredible episode to gain clarity on how nature’s technology can help you! The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: ● [3:44] How did Alex come to his love of mushrooms and creating Eons?● [7:44] Alex shares some fundamentals about mushrooms. ● [10:08] What are the different types of mushrooms?● [12:32] What should people look for when exploring more about mushrooms?● [14:09] Does it matter how you ingest mushrooms (i.e. powders, extracts, etc)?● [16:20] How does mushroom technology translate when we consume them? ● [21:17] Alex talks about the different protocols they have created at Eons.● [25:25] How do mushrooms help with sleep?● [29:50] What is bioavailability and how do mushrooms work with bioavailability?● [31:20] What's next for Eons?● [33:03] What does Alex say to people who are fine with mushrooms but aren’t sure about psilocybin microdosing? KEY TAKEAWAYS: ● [5:22] If you can understand the relationship of science between your gut, the sun, the soil, your brain, fungi, and beyond, you will upgrade your relationship to nature and you will shift from a consumer to a co-creator in this world. So many of our issues start with your gut - so heal your gut!● [17:28] Psychedelic mushrooms start creating neuroplasticity in the brain, which allows you to expand your mind in new and different ways.● [21:17] Eons has created different protocols for customers to follow depending on what their goals are, so that people can feel confident while taking their products and reconnecting to nature. They have a protocol for anxiety, depression, postpartum depression and more.QUOTES: [11:51] “Yes, we will need more trials done and more clinical studies, but the ones that are coming out, about psychedelics, are showing amazing results for big things like anxiety and depression and addiction and PTSD.” - Alex Wolfe[14:20] “I believe as long as we’re getting the mushrooms into our system, they have their own intelligence and they’re going to start working on us. They’re pretty intelligent beings in themselves, and I know that’s kind of hard for some people to wrap their head around, but like I said they’re innate beings, they’re their own kingdom.” - Alex Wolfe[15:12] “I think that’s where we’ve gotten pretty far away from here, and in North America, is where we’ve gotten pretty far away from wellness. I see wellness as not an end goal, but a starting point.” - Alex Wolfe[33:27] “Everybody’s on their own journey and everybody’s on their own healing journey, and you’ve got to listen to your intuition. Intuition is a really big thing, and I think tapping into nature is a good way to tap more into your intuition.” - Alex Wolfe"It’s not just a silver-bullet solution…it’s really depending on what the person is going through and what they’re looking to do in their life. Is it for healing? For optimization? For addiction? There are many protocols.” – Alex Wolfe"The bioavailability piece is really important...even if somebody has tried something before and didn't notice an effect from it, it might make the argument for trying something else and continuing to explore these tools." - Jenn Trepeck "I don't have the answers, nature has the answers." - Alex WolfeRESOURCES:Shroom Talk EpisodeMicrodosing Mega Impact EpisodeMacro Dosing as A Therapeutic Tool EpisodeBecome A Member of Salad with a Side of FriesJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramGuest ResourcesEons' Website   Alex Wolfe's InstagramEons' InstagramAlex Wolfe's LinkedInBIOAlex Wolfe is a bio-hacking enthusiast, a disciple of plant medicine, and a believer that nature contains everything we need for a healthy, beautiful, and meaningful life. His life’s goal is to bring this insight to the world at large. Wolfe often speaks at conferences, such as Wonderland Miami surrounding biohacking, working on protocols of integration, and advocating the benefits of microdosing psychedelics for mental health.Most recently, Wolfe founded Eons, the newest biohacking brand bringing high-quality mushrooms into the wellness space in order to improve every aspect of the circadian rhythm.

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about hugs. Giving and receiving hugs has so many benefits on our wellbeing from impacting our mood and increasing dopamine and serotonin, to reducing stress, anxiety and loneliness. Hugs have also been proven to reduce pain! Tune in to learn why hugs are such a contributor to health and how dramatic it actually is! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday.  Have an idea for a nutrition nugget?  Submit it here: https://asaladwithasideoffries.com/index.php/contact/       RESOURCES:Become A Member of Salad with a Side of FriesJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries Instagram

If you’ve ever felt obsessed with writing down your food, tracking calories, workouts, water, or anything, this one’s for you! And if you’ve ever tried to track but struggled and felt like a failure, we got you! Listen in to learn how to unsubscribe from diet culture and tangible tips to empower yourself on your health journey.This week, Jenn is joined by Nutrition Coach, Nicole Hagen. Nicole talks about her struggles with tracking food and unhealthy diet habits which led her to some serious medical issues. She discusses how she took control of her habits and a decade later helps clients create a healthy, balanced relationship with food and exercise. Nicole provides some great alternative metrics to measure your success. She also talks about how to ditch food tracking apps if you have found yourself in an unhealthy relationship with them. Jenn and Nicole touch on toxic diet culture, where it came from, and why we get too wrapped up in trying the next thing. Tune in to learn how to lose weight without getting involved in diet culture. The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: ● [4:51] Nicole provides her background and how she got into the health and wellness space.● [11:10] Why do people not see the behaviors that they are currently doing?● [12:36] Nicole talks about how tracking may contribute to disordered behavior around eating and exercise.● [16:36] What are some alternative metrics to measure your success?● [21:10] Are there any apps that Nicole recommends for tracking?● [26:45] Nicole talks about diet culture.● [31:23] How does Nicole recommend her clients navigate all the information out there around diet culture? ● [36:05] How can you want to lose weight and avoid diet culture? KEY TAKEAWAYS: ● [29:04] Many doctors have subscribed to the main idea that health is a size. Recognize that you have to be your own best advocate in every situation, including with your health care practitioners.● [31:48] Next time you hear information about a diet or exercise and you are wondering if it’s something you should implement into your routine or life - ask yourself who benefits from you thinking or believing the information is true? The diet industry wants to keep you sick and unhappy so you are constantly seeking the next fad diet/workout that will “fix” all of your problems. So if you are holding on to information that diet culture wants you to believe, you are holding on to the wrong information. ● [37:39] If the way that you are using tracking apps or any type of tool is supporting your goals, that’s fantastic, if it’s not supporting you in a way that feels good or is pulling you further away from a healthful life, that’s when you need to revisit what tools are in your toolbox and how you are using them. QUOTES: [11:23] “I do believe that when we look at the stages of change, sometimes we are not at all ready to create the change that we need to create in order to live a healthy, happy life. Like I said, we’re just too attached to the coping mechanisms that we have, even if they’re harming us.” - Nicole Hagen[14:49] “I like to think of tracking a little bit like a blood panel. I believe that it can reveal super helpful data that we can then take action on to improve our health and body, make body composition change if we choose to, but when we become dependent on it, we have then taken a potentially helpful tool and turned it into a harmful one.” - Nicole Hagen[28:46] “If we don’t work to deconstruct these limiting beliefs, they can start to impact how we feel in our own bodies, how we see and value other people in different bodies, and of course, how we value ourselves.” - Nicole Hagen[32:54] “I also like to encourage clients to look inward. So regardless of what this is telling me - carbs are bad, sugar is bad, fruit has terrible things in it, you should stop eating apples and bananas - what foods leave me feeling best? If I am the best person to collect feedback on my body, and I try to throw out all of the rules that I know to be “true”, because of what I’ve learned in the past, what does my body feel good eating, what gives me more energy, what leaves me feeling able to keep up with my kids or workout in the gym or have a clear head space? - Nicole HagenRESOURCES:Health, Wellth & Wisdom Podcast: 239 // WHAT TO DO WHEN IT FEELS LIKE YOU DON'T HAVE ENOUGH WILLPOWER with Jenn Trepeck Perception vs. Reality EpisodeBecome A Member of Salad with a Side of FriesJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramGuest ResourcesNicole Hagen's InstagramNicole Hagen's FacebookNutrition Coaching with Nicole WebsiteHealth, Wellth & Wisdom PodcastBIONicole Hagen is a Nutrition Coach, Host of The Health, Wellth & Wisdom Podcast & a New Mom. Driven by her own journey of recovering from a years-long eating disorder & healing her own relationship with food, Nicole has found her calling to help other women unsubscribe from the toxic diet culture, find food freedom & reach sustainable fat loss without deprivation, shame, or guilt. Today, 10+ years later, she has a Master's in Nutrition, Physical Activity, and Public Health alongside countless other degrees, various podcast & media features & a successful business where she has helped hundreds of women leave yo-yo dieting and toxic diet culture behind, so they can live the healthiest & happiest lives!

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about the freekeh. It’s a type of grain that is often used similar to couscous or quinoa. Jenn discusses the nutritional facts and benefits of freekeh and talks about the variety of ways that you can incorporate it into your meals. It can be a great option to get more fiber in your diet and although slightly high in carbs, if you create a balanced meal, freekeh is perfect in soups or vegetable bowls. Tune in to find out if you should get your freekeh on! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday.  Have an idea for a nutrition nugget?  Submit it here: https://asaladwithasideoffries.com/index.php/contact/       RESOURCES:Become A Member of Salad with a Side of FriesJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries Instagram

Are you tired of trying (or thinking you should be trying) all the quick fixes and biohacks from the health gurus? Jenn is here to share the ultimate biohack when it comes to optimal health…tune in to hear what it is!In this episode, Jenn is talking about the ultimate biohack, sleep! Sleep is fundamental to our health and wellbeing, and yet most people struggle to get enough of it. Jenn is here to change that. She starts the episode off with explaining what a biohack is, and what common ones are on social media these days. She talks about the different levels of insomnia and why it has become a social norm to deprive ourselves of sleep. Jenn then dives into what the four stages of sleep are, why they are important, and how to ensure that you are setting yourself up for the best sleep possible. Tune in to this episode to learn what small steps you can implement into your routine to see big rewards! The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: ● [5:31] What is a biohack? ● [14:46] Why many biohacks can be misleading. ● [15:32] What is the ultimate biohack?● [17:21] What is insomnia? ● [20:08] Why do we deprive ourselves of sleep?● [25:00] How can you set up your day to support quality sleep?● [30:26] What are the four stages of the sleep cycle?● [32:58] What are the biggest things that impact the quality of our sleep?● [36:06] What is your own best sleep cocktail?● [43:58] Jenn’s final thoughts on sleep. KEY TAKEAWAYS: ● [15:57] If you remedy your sleep, you can reduce many health symptoms and challenges.● [28:44] The biggest impacts on your health come from doing the little things consistently, and then adding a new little thing once the first has become a habit, rather than doing a dramatic thing that happens occasionally. ● [43:59] Health happens when we sleep, and our biohacks are a lot of wasted effort if you don’t have the fundamentals in place first.QUOTES: [9:00] “When we see it as the magic bullet, I think the implementation of that is that people say, that’s the only thing I need to do. I can do the one thing and then nothing else matters, this is the thing that’s going to undo all the others, and that’s not exactly the case.” - Jenn Trepeck [14:20] “You can’t supplement your way out of poor nutrition. It’s fighting an uphill battle all the time. You take one step forward, two steps back over and over, every time you hyperfocus on these other things, instead of focusing on the consistency of the fundamentals.” - Jenn Trepeck [19:53] “All of these things connect to what happens when we sleep, if we aren’t getting that repair, it stands to reason we’re going to have a whole host of malfunctions.” - Jenn Trepeck [30:48] “This is where the body’s biology is so smart and it does it on its own, and sometimes our best bet is to get out of the way. Let it do its thing and get out of the way.” - Jenn Trepeck [43:59] “Health happens with sleep, and our biohacks are a lot of wasted effort if we do not have the fundamentals in place. Your biohacks are a thimble of water on your house fire, and when we’re tempted to go toward the shiny object and the biohack from the guru, pause and recognize that what we really need is consistency in the fundamentals and probably a little bit more sleep and we’re all going to be just fine.” - Jenn TrepeckRESOURCES:Sleep On ItCirca Your Circadian RhythmBecome A Member of Salad with a Side of FriesJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries Instagram

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about the Atlantic Diet. This seems to be the latest diet solution going around, so what is it and should you jump on board? Jenn walks through what the diet entails and how it differs from the Mediterranean Diet. She talks about the studies that have been done on the Atlantic Diet, and which information coming out of those studies is valuable vs. what should be taken with a grain of salt. Tune in to learn if the Atlantic Diet is right for you, as well as a little reminder of what matters beyond the diet. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday.  Have an idea for a nutrition nugget?  Submit it here: https://asaladwithasideoffries.com/index.php/contact/       RESOURCES:Become A Member of Salad with a Side of FriesJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries Instagram

Do you wish you had extra hours in your day to accomplish all the things you have to get done? Or to get to the gym? Or find some “me time”? You’re not alone. There are tools that can help you maximize your time management and avoid decision fatigue. Tune in to hear great tips on utilizing the time you do have and how to schedule your week. This week, Jenn is joined by Time Management Expert, Megan Sumrell. After becoming a mom, Megan realized that her time management needed to change, she had too much to do and never felt like she had enough time to complete it all. She created her 5-step Time Management Solution and is now helping women everywhere restructure their schedules to ease decision fatigue and stress. Megan shares her 5-step planning process during this episode, including how to keep it realistic and not beat yourself up if your schedule doesn’t go according to plan. Her tips help make time management achievable, no matter how busy you are! Tune in to learn more about making your life and schedule a bit easier! The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: ● [6:14] Where did Megan figure out all the time management skills for productivity? ● [8:45] What are the faults in the typical time management systems?● [11:43] How do we identify our relationship with time?● [19:01] Megan discusses the brain science and physical science behind her management system. ● [22:09] How can people add things into their day to replenish willpower as well as remove things that cause decision fatigue? ● [23:42] Where is the best place to start when organizing your time? ● [28:32] Megan walks through her 5 steps of weekly planning. ● [34:23] What is the best approach to being realistic about how long things take? ● [37:05] How do you stick to your schedule?KEY TAKEAWAYS: ● [19:58] Operating from a to-do list keeps you in a daily state of decision fatigue. By the end of the day, when you are in full decision fatigue mode, your brain cannot make good choices.  ● [23:43] A weekly audit is a great place to start when looking at what you can do differently in your schedule. Look for patterns and understand how much of your life is spent in rapid fire context switching to see where there are some possible efficiencies. ● [29:07] The most transformative thing you can do for your schedule is to acknowledge the unavailable time or busy time in your day and block it off on your schedule. This could be when you are up in the morning making breakfast and getting lunches packed, or time when you kids get home from school and you have things to do. Usually we try to fill this time with other things, but it is a necessity to block it out so those things can be done. QUOTES: [12:33] “When we’re in control, that means we’re deciding how we’re spending our time, what we’re saying yes to, when we’re doing it, and we have really good boundaries with that.” - Megan Sumrell[20:03] “Every time you look at your to-do list, you’re having to make a decision and now your brain - more gas is taken out of it. So by the end of the day, you’re in full decision-fatigue mode and your brain can’t make good choices. This often ties into why at the end of the day, we hit the panty and make bad health choices as well. It’s not because you don’t have willpower, it's not because you’re not a good person, it’s because your brain is done. You’ve maxed it out, it’s in full on decision fatigue.” - Megan Sumrell[25:00] "What's really powerful with this planning system is one of the things you’re looking for in your time audit is this, how much of my time on average each week is spent dealing with things I had no idea was coming had to be dealt with in that week, and I call this planning for uncertainty, and it’s different for everybody and it’s different in different seasons of our life.” - Megan Sumrell[37:06] “Your plan does not confine you, it supports the goals that you have in your life.” - Megan Sumrell"It’s not that there isn’t enough time in the day, it’s not that you’re a poor planner. Rather it’s simply time to shift our relationship with time and adopt an approach to time management that better fits our modern lives." - Jenn TrepeckRESOURCES:Become A Member of Salad with a Side of FriesJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramGUEST RESOURCES:Megan Sumrell's InstagramMegan Sumrell's FacebookWork Life Harmony YouTubeMegan Sumrell's LinkedInMegan Sumrell's WebsiteBIO:Megan Sumrell is a former corporate techie turned entrepreneur.As a business owner, mom, and wife, she knows exactly how hard it is to juggle #allthethings while still maintaining your own sense of self and purpose. When her daughter was born in 2010, life as she knew it completely changed. After struggling to manage work, motherhood, and family, Megan set about a new way to manage her time and organize her calendar. She took her 20+ year career in systems and processes and applied it to one of her favorite things... time management!As a Time Management Expert for women seeking Work+Life Harmony, Megan teaches specific strategies to help women get on top of their time, calendar and goals while getting rid of stress, overwhelm, and exhaustion.Her proprietary planning approach is the only 'feminine' planning system that works from the 'bottom up'. Her courses and planner teach exactly how to plan your weeks and days to maximize productivity efficiently, while still allowing for flexibility and down time.

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about the three different perspectives we can take when facing situations that happen in our lives. You can choose to be a hero, a victim, or a learner. Jenn describes what each perspective is  and how the three of them can play into your life and health in different ways. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday.  Have an idea for a nutrition nugget?  Submit it here: https://asaladwithasideoffries.com/index.php/contact/       RESOURCES:Become A Member of Salad with a Side of FriesJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries Instagram

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

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about crystal light. One of Jenn’s friends asked for her thoughts on the low-calorie water flavor packets, so Jenn is walking us through the ingredient list of Crystal Light. Throughout this conversation, Jenn points out that several of the ingredients in Crystal Light are red flags. Tune in to understand why these ingredients are red flags and decide for yourself if this is something you want to include as a daily beverage. Jenn also provides some great alternatives to crystal light to add flavor to your water. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday.  Have an idea for a nutrition nugget?  Submit it here: https://asaladwithasideoffries.com/index.php/contact/       RESOURCES:Become A Member of Salad with a Side of FriesJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries Instagram

Have you heard of Pilates and you are wondering if it’s right for you? Maybe you think it’s yoga or  will be “too easy”. Tune in to hear Pilates Instructor Kate Boyle break down the differences between Pilates and other forms of exercise plus benefits that can be gained from practicing Pilates, whether you struggle with mobility or you’re an experienced athlete. This week Jenn is joined by Pilates Instructor, Kate Boyle. With her extensive background in dance and learning how to heal her own injuries, Kate decided to use her knowledge to help others heal their bodies as well. Kate breaks down what Pilates is along with the different types of Pilates classes you may see advertised. She breaks down the science and methodologies behind Pilates, and emphasizes how it can help you in everyday life. Kate talks about the mind-body connection that she teaches her clients to focus on when practicing Pilates and how it is the foundation for everything else you do in life. Tune in to learn more and decide if Pilates is right for you! The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: ● [5:22] How did Kate get into fitness and Pilates? ● [7:16] What is Pilates?● [9:33] What is true Pilates vs. what you might experience at a gym or hotel class?● [13:01] How can someone know that Pilates is the right fit for them?● [15:42] What information can people look for to know what to expect from a Pilates experience? ● [21:04] What does it mean to connect the breath to the movement and your core and pelvic floor?● [23:34] Where does the science come in and where does the methodology stem from for Pilates?● [25:26] Kate walks us through a way to connect to your core and pelvic floor. ● [28:45] How does Pilates help you in everyday life? ● [32:03] Why do you need a lower amount of reps during Pilates?● [35:16] Kate shares a story about how a client's Mind-Body Connection during Pilates spilled over into other areas of their life. KEY TAKEAWAYS: ● [22:38] The pelvic floor, the core, and the breath are all interconnected and essential for having everyday strength. ● [24:22] Pilates is great for everyone! No matter your age, there are benefits that you can get from practicing pilates and it can be customized to what it is you are needing. The intensity can be increased or decreased based on where a person is with their strength and individual needs. ● [36:49] Pilates is like the glue for everything else. It’s the glue for everyday life, for the activities you want to do just to have fun, a way to excel and stay fit in the sports you are playing, manage stress, and more. It helps people physically and mentally. QUOTES: [6:03] “I’d torn the meniscus in my knee, I had hamstring injuries, back pain, all the dancer stuff, and I started to heal my own body from doing Pilates, and then went oh my goodness, this system is amazing. If I can heal myself, I can help others.” - Kate Boyle[14:00] “I’ll get athletes that are wanting to cross train and really expand in their sport. Golf is a great example, it’s all one sided, rotational to one side. So when we build up the strength and stabilization to the other side, they get more power, a better swing, and really excel in their game.” - Kate Boyle[14:53] “Even people where their mobility isn’t as great anymore, and it might be as simple as trying to reach up to that top cupboard is getting really hard because they're getting really stiff through their shoulder, we can really work on that shoulder range and strength, so just everyday movements become easier.” - Kate Boyle[30:50] “You are learning how to move while being present with your body. So many other exercises we do, we’ll jump up a treadmill, stick the headphones on or turn the TV on and start walking and running away and we’re thinking about the shopping we’ve got to do and the kids we’ve got to pick up. In Pilates you can’t do that because then you’ll lose your breath or what your movement’s doing, how many reps you’ve done, so it means for your workout, you actually have to be present in your body.” - Kate Boyle[32:25] “I think that’s a different sort of mindset as well, so many other modalities were like no, no, no, you’ve got to do your 10 or your 20 and you’ve got to push through. Whereas Pilates is very much no, no, no, your body is telling you this is just too hard. Right now, we’re going to start gripping the opposite muscles that shouldn’t be activating, so we’re going to hold our breath to get through, we’re going to brace those abs. So rather than doing that, where we’re not getting any benefits, take a short five second rest and then continue if you can.” - Kate Boyle "You can strengthen your body in a way that's both supportive and restorative." - Jenn TrepeckRESOURCES:Become A Member of Salad with a Side of FriesJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramGUEST RESOURCESMind Movement Health WebsiteMind Movement Health FacebookMind Movement Health InstagramMind Movement Health LinkedInMind Movement Health YouTubeMind Movement Health Podcast GUEST BIO:Passionate about holistic health and great movement, Kate runs her online movement and health platform, Mind Movement Health. Having been an elite level dancer she gravitated to a career in health due to her love of movement and wanting to get a better understanding of nutrition to improve overall health and performance. She has extensive training and qualifications in Pilates and various other movement modalities including the Gyrotonic Expansion System© and Classical Ballet. A qualified Nutritionist and Food Scientist (BHSc.) Kate has worked within the health and nutrition field for more than 20 years and is passionate about helping everyone move well, eliminate pain, live a balanced life and make being healthy EASY.For more information and to check out her online Health and Movement Membership please head to www.MindMovementHealth.com.au 

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about Barebells Protein Bars. A listener wrote in asking if Barebells Protein Bars were a healthy option, as he had never seen sugar alcohols listed on a label but had heard Jenn talk about them. Jenn walks through the ingredients and breaks down sugar alcohols, how they impact our blood sugar, and if they are a healthy alternative to generic sugar or other sweeteners. She also looks at the nutrition facts of one flavor to determine if barebells protein bars are a good snack option when you’re on the go! Tune in to hear what she has to say about Barebells Protein Bars! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday.  Have an idea for a nutrition nugget?  Submit it here: https://asaladwithasideoffries.com/index.php/contact/        RESOURCES:Become A Member of Salad with a Side of FriesJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries Instagram

Most of us think our hearts are fine. Even the day before a heart attack, people think they’re OK!? Unfortunately, many people wait until they are experiencing a cardiac event before they look beyond blood tests cholesterol and the blood pressure reading at a doctor visit. Tune in to learn what tests you can do to take preventative measures in making sure your heart is operating in optimal condition. BTW, this is as much for athletes as it is for the reluctant exerciser!This week Jenn is joined by Chief Nursing Officer of Recovery Plus Health, Jenny Martin. Jenny breaks down many different aspects of heart health in this episode, from the difference between a heart attack and cardiac arrest, to VO2 max, to cardiorespiratory fitness, and more. She also discusses how a CPET test can provide you with a good outlook on your heart health, as well as give you information on how to best manage your fitness and exercise routine for your individual needs. Preventative care is a must when it comes to heart health, and this is one tool to help make your heart health a priority. Tune in to learn more about the CPET test, what it tells you, and where things can be missed when only doing lab tests. The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: ● [6:03] How did Jenny end up in nursing and then shift into cardiopulmonary chronic care? ● [12:33] What is the difference between a cardiovascular event vs. a cholesterol challenge or blockage? ● [15:55] Many people look at athletes as the epitome of health, but then they have a cardiac event - what are we missing? ● [20:23] What is Cardiopulmonary and Cardiopulmonary Fitness?● [23:18] What is the difference between optimal and suboptimal? And why do we want to use these words? ● [26:56] What is Respiratory Exchange Ratio (RER) and why is it important?● [28:24] What is Peak VO2 or VO2 max?● [33:21] What is Heart Rate at Peak and at Anaerobic Threshold? ● [36:02] What is Cardiorespiratory Fitness (CRF)?● [37:58] What is an Inducible Threshold? ● [41:51] What is the CPET test?● [48:05] How do people take the information about their Zones into their personal fitness routine?KEY TAKEAWAYS: ● [29:46] Peak VO2 can be increased with the proper training, proper nutrition, proper hydration, and proper supplementation as your exercise or nutrition is optimized. Each time you can get the number up by one ml, you reduce your chance for all-cause mortality by 10%. ● [33:49] Optimal performance for your heart rate is to keep your peak heart rate in the 80-85% range, which shows that you’re not heart rate dependent. We don’t want to be heart rate dependent, instead you want to be stroke volume dependent, meaning the strongest part of your heart is pumping oxygen-rich blood to the rest of your body.● [36:59] Knowing your numbers gives you control over your situation. The best way to find out what you can do safely is to get the data, to know your numbers and know where you are so that you know where you want to go. If you don’t know where you’re starting, how do you know where you are headed? How do you know what your heart health goals should be? ● [46:20] Not everyone has the same heart rate zones, so the CPET test can help you uncover what your heart rate zones are so you can exercise and function at your optimal health number.QUOTES: [13:02] “You are not healthy the day before a heart attack.” - Jenn Trepeck“Hearts come in electrical and plumbing. When one of those goes wrong, that's when bad things happen. When we look at cholesterol levels, we're only looking at the plumbing." – Jenny Martin[14:47] “The original stress test, treadmill stress testing you get done in the cardiologist office, what they don’t do is they don’t do a ventilation, perfusion ratio. They don’t look at the gasses, they don’t look at the lung aspect of things, and so they actually don’t identify non-obstructive heart disease at all. You could have a heart cath, you could go in and have a wire run up through your arteries, and they can say ‘there’s nothing obstructive here, so everything is fine’, and you can have a heart attack the next day.” - Jenny Martin[21:29] “Sleep apnea has a very high rate of coexistence and causation for heart failure, and that’s very untalked about and it has everything to do with if we can’t get oxygen the heart just stops.” - Jenny Martin"Optimal means that things are working at a level in which it supports other systems. So, optimizing health we want to have all the systems, heart and lungs, working with each other to support every other system in our body.” - Jenny Martin[47:11] “I know my zone 2, you know your zone 2, and they’re not the same, but if we were to use the calculations that are just kind of out there for everybody to try to use, they would be very close, because it’s not taking into consideration anything else. Our health history, our cardiac function, our pulmonary function, what our body needs, what our bodies need to be able to perform at the workload that we’re asking them to, that’s going to differ per person as well.” - Jenny MartinRESOURCES:Become A Member of Salad with a Side of FriesJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramGUEST RESOURCESRecoveryPlus.Health WebsiteEmail: info@recoveryplus.health  Phone number: 800-242-6221Jenny Marin's LinkedInJenny Martin's InstagramRecoveryPlus.Health's TikTokRecoveryPlus.Health’s InstagramGUEST BIO:Jenny Martin MSN, APRN, FNP-C and Chief Nursing Officer of Recovery Plus Health has years of nursing experience specializing in cardiology, pulmonary, and chronic care management. She has conducted research on improving care and bridging gaps for patients post-cardiac events as well as patients who wish to prevent cardiovascular disease. Jenny has been instrumental in developing a multi-state remote population platform to improve access to care for patients needing cardiovascular rehabilitation and in developing a program with a focus on reducing hospital readmissions. She also recently opened a clinic in New York offering cardiopulmonary exercise tests for all individuals from cardiac patients to professional athletes.

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