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

Jenn Trepeck
  • 4.8 (113)
  • Nutrition
  • Updated Weekly

Nutrition tips that actually work. Real-life healthy eating, balanced diet tools, and weight loss tips you can use today with coach Jenn Trepeck.* If you have searched for nutrition tips, tried to keep a healthy lifestyle, or felt stuck following popular weight loss tips, this podcast is for you. Get straightforward wellness advice that works in real life, plus strategies for a balanced diet, sustainable healthy eating, and a smarter approach to fitness and nutrition. Is your diet making you hungrier, crankier, or less healthy? Tune in and find out.* Free gift: Schedule a 15-minute curiosity call with Jenn to explore what is possible for you. https://asaladwithasideoffries.com/contact/ Welcome to Salad with a Side of Fries, where wellness meets real life. Award-winning host Jenn Trepeck, health and lifestyle coach and author of Uncomplicating Wellness, cuts through the noise with clear answers you can trust. Ranked in the top 1.5% of podcasts worldwide, the show won Ear Worthy’s Best Health Podcast in 2024 and 2025 and was nominated for Best Independent Podcast both years. Jenn also won Women Who Podcast’s Stellar Interview award in 2025 after being named one of Podcast Magazine’s 40 under 40 in 2022. Jenn’s motto is “wellness without the weirdness.” With more than 17 years coaching after solving her own food struggles, she knows how confusing the industry can be. Each week you get the foundations of a balanced diet, sustainable healthy eating, metabolism basics, and long-term holistic health, plus straight talk on fad diets and supplements. What you will get by listening: ✅How to eat and how to cheat, guilt-free ✅Nutrition tips that work in the real world ✅Weight loss tips that are effective, never restrictive ✅How to build a balanced plate at home, on the road, and eating out ✅Smart strategies for sustainable habits that include your favorite foods ✅Evidence-based insights on fitness and nutrition ✅Conversations about holistic health that go beyond food ✅Wellness advice you can use right away About Jenn Trepeck: Jenn is a health coach, speaker, and consultant who blends humor with practical science. She has helped thousands improve energy, metabolism, and confidence in their choices through one-on-one coaching, group programs, her book, and this podcast. Connect with Jenn and the show: Instagram: https://www.instagram.com/jenntrepeck/ Instagram: https://www.instagram.com/saladwithasideoffriespod TikTok: https://www.tiktok.com/@jenntrepeck Facebook: https://www.facebook.com/JenniferTrepeck/ Facebook Group: https://www.facebook.com/groups/425796548337541/ Website: https://asaladwithasideoffries.com/ If you are ready to trade guilt for freedom, confusion for clarity, and boring salads for fries on the side, press play. Health gets doable here. *These statements have not been evaluated by the Food and Drug Administration. This podcast and its guests are not intended to diagnose, treat, cure, or prevent any disease.

  1. Nutrition Nugget: Tears

    2d ago ·  Bonus

    Nutrition Nugget: Tears

    Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about tears and why crying might be doing a lot more for your body than you ever realized. From a chance comment by a friend to an unexpected wave of emotion that followed just days later, Jenn opens up about her own relationship with crying, including a time when holding back tears felt like the only option. So what actually happens inside the body when we cry, and why are emotional tears so different from the ones triggered by a sliced onion? Jenn dives into decades-old research that uncovers surprising chemical differences between the two, and explains how crying might be connected to stress, sleep, and even the immune system. Is suppressing tears doing more harm than we think? Tune in to find out what Jenn has to say about the hidden science behind a good cry. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become a Happy Healthy Hub Member Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram Nutrition Nugget: Sunobi Breathing Tick…tick…BOOM Eyes are the Window to Your Health (feat. Dr. Joseph Allen) KEYWORDS: Jenn Trepeck, Nutrition Nugget, Salad With A Side Of Fries, Health Tips, Wellness Tips, Emotional Tears, Basal Tears, Reflex Tears, Crying Benefits, Tears And Health, Stress Hormones, Acth, Leucine Enkephalin, Limbic System, Parasympathetic Nervous System, Sympathetic Nervous System, Stress Response, Stress Cycle, Crying And Stress Relief, Acetylcholine, Catecholamine, Adrenaline, Noradrenaline, Lysozyme, Eye Health, Cornea Protection, Tear Biomarkers, Immune Function, Emotional Processing, Suppressing Emotions, Holding Back Tears, Muscle Tension, Jaw Tension, Chest Pressure, Headaches, Doom Scrolling, Emotional Eating, Numbing Behaviors, Crying And Sleep, Tears Of Joy, Tears Of Sadness, Biotin Metabolism, Caffeine Metabolism, Estrogen Pathway, Wellness And Weight Loss, Holistic Health, Mind Body Connection, Why Do Emotional Tears Help Reduce Stress, Difference Between Tears Of Joy And Sadness

    12 min
  2. Peptides Beyond GLP-1 and How to Use Them Safely (feat. Dr. Aleksandra Gajer)

    4d ago

    Peptides Beyond GLP-1 and How to Use Them Safely (feat. Dr. Aleksandra Gajer)

    Curious whether peptide therapy is the missing piece in your wellness routine, or just another overhyped trend? This episode breaks down what these powerful chemical messengers do in the body, from healing injuries to balancing brain chemistry, cellular energy and more, plus why sourcing and dosing make all the difference. Host Jenn Trepeck sits down with Dr. Aleksandra Gajer to explore BPC 157, brain-supporting peptides, and mitochondrial function, while tackling how to use peptides safely, who should avoid them, and why they work best as a tool rather than a magic fix-all. What You Will Learn in This Episode: ✅ How peptide therapy acts as a chemical messenger system that supports the body's own healing pathways rather than overriding them ✅ Why BPC 157 has become one of the most talked about peptides for tendon repair, gut healing, and recovery ✅ How neuroinflammation, not just neurotransmitter imbalance, may be driving anxiety, depression, and brain fog ✅ The role of mitochondrial function and insulin sensitivity in body composition, energy, and long-term metabolic health The Salad With a Side of Fries podcast, hosted by Jenn Trepeck, explores real-life wellness and weight-loss topics, debunking myths, misinformation, and flawed science surrounding nutrition and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. TIMESTAMPS: 00:00 Dr. Aleksandra Gajer's path from emergency medicine to proactive, personalized healthcare 08:04 Defining peptides and their relationship to inflammation and healing 10:04 Exploring BPC 157 for tendon injury, gut healing, and tissue recovery 12:31 How peptides support autoimmune conditions by regulating immune balance 15:35 Brain peptides Selank and Semax and the truth behind the neuroinflammation link to anxiety 18:57 Understanding mitochondrial function, fatigue, and brain fog as cellular energy issues 20:35 MOTS-c, insulin sensitivity, and the connection to body composition 22:18 Why peptides work best as a tool, not a replacement for healthy habits 26:03 Safe peptide sourcing, endotoxins, and who should avoid peptide therapy 33:54 Hormone health, dosing strategy, and cycling peptides for sustainable results KEY TAKEAWAYS: 💎 Peptide therapy works with the body's natural signaling system, supporting existing pathways instead of forcing a reaction the way many medications do 💎 BPC 157 shows strong potential for healing tendons and the gut, but lacks extensive human trials, so working with an informed provider matters 💎 Anxiety and depression may stem from neuroinflammation rather than a simple chemical imbalance, opening the door to new peptide-based approaches 💎 Safe peptide sourcing from a compounding pharmacy or tested lab is essential, since unregulated peptides can carry dangerous endotoxins ABOUT THE GUEST: Dr. Aleksandra Gajer, originally from Poland and raised in the United States, is a dedicated medical professional focused on advancing healthcare. She graduated with top honors from the University of Maryland School of Medicine and completed her residency in academic emergency medicine at The George Washington University. Dr. Gajer’s special interests include sustainable weight loss, balanced hormone health, and longevity. She emphasizes the importance of lifestyle adjustments to optimize patients’ biology, promoting health, vitality, and long-term wellness. Inspired by her experiences in emergency medicine working with communities facing health challenges, she shifted her focus to proactive, comprehensive healthcare. Establishing The Gajer Practice allows her to offer personalized care and empower individuals to lead healthier lives by intervening before illness takes hold. Driven by her lifelong goal, she is enthusiastic about sharing her expertise and dedication to contribute to a healthier future for her community. RESOURCES: Become a Happy Healthy Hub Member Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram About Uncomplicating Wellness Text ‘Book’ to 833-801-0500 GUEST RESOURCES: The Gajer Practice - Website The Gajer Practice | Burke, VA - Facebook The Gajer Practice - Dr. Aleksandra Gajer (@thegajerpractice) - Instagram The Gajer Practice - YouTube The Gajer Practice: Start Here Free Introductory Call The Gajer Practice Store QUOTES: 06:38 “Western medicine is so incredible at certain things, but just doesn't cut it when it comes to chronic diseases, or even creating health for that matter.” - Jenn Trepeck 09:08 “Peptides as a therapeutic group have become popularized because Ozempic was a proof of concept that this can be used and it works.” - Dr. Aleksandra Gajer 14:09 “Some of these peptides can modulate or regulate and bring things back into balance, versus artificially pushing in one direction or the other.” - Jenn Trepeck 14:24 “Medications either force a pathway on or block that pathway, while peptides are like the first domino in a set of dominoes.” - Dr. Aleksandra Gajer 21:56 “A lot of people think peptides are a magic bullet, versus saying they're a tool.” - Jenn Trepeck 33:37 “Dosing matters, because at a certain dose, peptides are no longer acting as a peptide.” - Jenn Trepeck SEO KEYWORDS: Jenn Trepeck, Salad With A Side Of Fries, Nutrition Nugget, Health Coach, Weight Loss For Real Life, Peptide Therapy, Peptides, BPC 157, Body Composition, Inflammation, Injury Healing, Brain Health, Energy, Mood, Chemical Messengers, Tendon Injury, Gi Tract Healing, Autoimmune Conditions, Immune Regulation, Thymosin Alpha 1, Kpv, Neuroinflammation, Selank, Semax, Anxiety, Depression, Adhd, Serotonin Hypothesis, Mitochondrial Function, Mots-C, Insulin Sensitivity, Insulin Resistance, Metabolic Flexibility, Glp-1, Weight Loss, Body Recomposition, Hormone Health, Perimenopause, Menopause, Pcos, Compounding Pharmacy, Endotoxins, Peptide Sourcing, Longevity, Mitochondria, Growth Hormone Peptides, Peptides Beyond GLP-1, How To Use Peptides Safely

    43 min
  3. Nutrition Nugget: Meals on Repeat

    Jun 19 ·  Bonus

    Nutrition Nugget: Meals on Repeat

    Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about meals on repeat and whether eating the same foods over and over aids in weight loss. A new study claims that less variety in your diet is associated with better results, but is that the full picture? Jenn dives into the research, the numbers, and what they really mean, while questioning whether a 12-week study tells the whole story. Does sticking to the same meals set you up for long-term success, or could it backfire down the road? Tune in to hear Jenn break it all down and find out what she really thinks. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become a Happy Healthy Hub Member Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram KEYWORDS: Jenn Trepeck, Nutrition Nugget, Salad With A Side Of Fries, Health Tips, Wellness Tips, Meals on Repeat, Weight Loss Research, Weight Loss Tips, Weight Loss, Meal Planning, Dietary Repetition, Caloric Stability, Calorie Tracking, Behavioral Weight Loss, MyFitnessPal, Food Logs, Weight Loss Program, Health Psychology, BMI, Overweight, Obesity, Meal Prep, Healthy Eating, Nutrition Tips, Wellness Coach, Diet Routine, Food Variety, Repetitive Meals, Self Control, Weekend Eating Habits, Weekday Eating Habits, Correlation Vs Causation, Diet Studies, Sustainable Weight Loss, Yo Yo Dieting, Healthy Habits, Food Tracking, Calorie Deviation, Diet Boredom, Real Food Coaching, Weight Loss Strategies, Nutrition Myths, Diet Research, Eating Patterns, Salad With A Side Of Fries, Jenn Trepeck, Health Coaching, Body Weight Management, Does Eating The Same Meals Help You Lose Weight, Benefits Of Meal Repetition For Weight Loss

    13 min
  4. How to Build a Salad That Eats Like a Meal

    Jun 17

    How to Build a Salad That Eats Like a Meal

    Tired of salads that leave you hungry an hour later? This episode reveals how to build a healthy salad that functions as a full meal, using a balance of protein, fiber, and quality fat, along with restaurant-inspired tricks for texture and flavor that make every bite feel indulgent and satisfying. Jenn Trepeck digs into practical, judgment-free strategies for turning whatever is in your fridge into a satisfying salad, covering everything from salad dressing inspiration to creative flavor pairings, on this episode of Salad with a Side of Fries. What You Will Learn in This Episode: ✅ The three essential components, protein, fiber, and quality fat, that turn a basic salad into a full meal ✅ How texture (crispy, creamy, chewy) transforms a boring salad into a craveable one ✅ Why temperature matters and how adding a warm component changes the entire eating experience ✅ How to use the five flavors, sweet, salty, sour, bitter, and umami, to build a balanced salad and even make a dressing from scratch The Salad With a Side of Fries podcast, hosted by Jenn Trepeck, explores real-life wellness and weight-loss topics, debunking myths, misinformation, and flawed science surrounding nutrition and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. TIMESTAMPS: 00:00 Building a satisfying salad that functions as a full meal 04:11 Why protein, fiber, and quality fat are the foundation of a filling salad 05:49 The overlooked role of healthy fats like avocado and olive oil in salads 07:23 Using grains and starches like condiments to boost a chopped salad 09:18 Breaking down food texture categories: crispy, creamy, chewy, and more 13:45 How the cutting and chopping technique changes salad texture completely 17:48 Pro tip: warm components make salads more satisfying 21:24 Exploring the five flavors and how to build balance in a salad dressing 33:11 Pantry staples like hearts of palm and artichokes for easy, healthy salads 34:28 Jenn's recent go-to salad recipe and homemade dressing combinations 36:48 Salad for breakfast with eggs to top it off KEY TAKEAWAYS: 💎 A satisfying salad needs three key elements: clean protein, fiber-rich vegetables, and quality fat like avocado, nuts, or olive oil 💎 Texture variety (crunchy, creamy, chewy) is one of the biggest factors separating boring salads from craveable ones 💎 Temperature matters. Adding a warm component like roasted vegetables or warm chicken can completely change how satisfying a salad feels 💎 Mastering the five flavors, sweet, salty, sour, bitter, and umami, helps you build a homemade salad dressing that rivals restaurant quality RESOURCES: Today's Episode Sponsor: BetterHelp Become a Happy Healthy Hub Member Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram About Uncomplicating Wellness Text ‘Book’ to 833-801-0500 Nutrition Nugget: Work the Globe QUOTES: 04:41 "The elements we need: protein, fiber, and quality fat." - Jenn Trepeck 07:35 "Use grains and starches like condiments rather than a side dish." - Jenn Trepeck 09:12 "Texture is part of how we take the salad to the next level." - Jenn Trepeck 22:01 "Sweet, salty, sour, bitter, and umami are the five flavors in the culinary world." - Jenn Trepeck 37:56 "Look at what you have in the refrigerator and throw it all together in a bowl." - Jenn Trepeck SEO KEYWORDS: Jenn Trepeck, Salad With A Side Of Fries, Nutrition Nugget, Health Coach, Weight Loss For Real Life, Healthy Salad Recipes, Healthy Salad, Salad Recipes, Protein Fiber Fat, Chopped Salad, Chickpeas Feta Avocado, Salad Dressing, Quality Fat, Clean Protein, Plant Based Protein, Salad Toppings, Texture In Food, Crunchy Salad, Roasted Vegetables, Roasted Chickpeas, Roasted Sweet Potato, Salad For Breakfast, Meal Prep Salad, Salad As A Meal, Nutrient Dense Meals, Wellness Coaching, Mental Health And Nutrition, Therapy And Wellness, Maple Syrup Dressing, Lemon Dressing, Olive Oil Dressing, Flavor Balance, Umami Flavor, Nutritional Yeast, Bitter Greens, Kale Salad, Arugula Salad, Romaine Lettuce, Shredded Brussels Sprouts, Hearts Of Palm, Artichoke Hearts, Salad Bowl Tips, Homemade Salad Dressing, Salad Texture Tips, Satisfying Salad, No Lettuce Salad, How To Build A Salad That Eats Like A Meal, Tips For Making A Satisfying Salad At Home

    41 min
  5. Nutrition Nugget: Pique BT + RE Fountain

    Jun 12 ·  Bonus

    Nutrition Nugget: Pique BT + RE Fountain

    Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Pique Life's BT Fountain Beauty Electrolytes and RE Fountain Calming Electrolytes. These two trendy hydration products come with big promises, big-name endorsements, and a price tag to match. The BT Fountain claims to support youthful skin and healthy aging with ingredients such as hyaluronic acid and phytoceramides. At the same time, the RE Fountain promises rest, recovery, and cognitive support through a triple-magnesium blend. Sounds impressive, right? But are the doses actually therapeutic, or are the marketing claims writing checks the ingredients can't cash? Jenn takes a close look at every ingredient, every milligram, and every dollar to answer the question one listener really wanted answered: are these packets a legitimate micronutrient tool, or just a glorified, expensive Crystal Light? Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become a Happy Healthy Hub Member Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram KEYWORDS: Jenn Trepeck, Nutrition Nugget, Salad With A Side Of Fries, Health Tips, Wellness Tips, Electrolyte Powder, Hydration Supplement, Beauty From Within, Skin Hydration, Hyaluronic Acid Supplement, Phytoceramides, Magnesium Glycinate, Potassium Citrate, Sodium Citrate, Himalayan Pink Salt, Coconut Water Powder, Monk Fruit Sweetener, Collagen Support, Anti-Aging Supplement, Mineral Rich Electrolyte, Magnesium L-Threonate, Magnesium Taurate, Lemongrass Powder, Beetroot Juice Powder, Organic Spirulina, Yuzu Flavor, Clean Electrolyte, No Added Sugar Electrolyte, Vegan Supplement, Non-GMO Supplement, Wellness Powder, Supplement Review, Nutrition Label Analysis, DSHEA Compliance, Supplement Marketing Claims, Healthy Aging Drink, Rest And Recovery Supplement, Calming Magnesium, Nervous System Support, Micronutrition, Electrolyte Packet, Wellness Podcast, Weight Loss Podcast, Nutrition Education, Supplement Ingredients, Beauty Electrolytes and Skin Hydration Supplements, Beauty Electrolyte Drink, Best Clean Electrolyte For Skin And Hydration, Are Beauty Electrolyte Supplements Worth The Money

    14 min
  6. What To Do About Your Hormones Including HRT (feat. Dr. Andrea Colon)

    Jun 10

    What To Do About Your Hormones Including HRT (feat. Dr. Andrea Colon)

    Are your hormones running your life, and not in a good way? If you are struggling with fatigue, mood swings, weight gain, or sleepless nights, this episode is the missing piece you have been looking for. Understanding hormone balance is not just about estrogen and progesterone. It starts much earlier in the hormonal chain, and getting to the root cause changes everything. In this episode of Salad with a Side of Fries, host Jenn Trepeck sits down with Dr. Andrea Colon, a naturopathic doctor and founder of Reclaim Integrative in Newport Beach, California, who specializes in women's hormone health and metabolic medicine. Together, they walk through the steps for lifestyle, nutrition, supplementation, and bioidentical hormone replacement therapy to restore balance, energy, and vitality. From understanding why cortisol imbalance is the upstream driver of so many symptoms women dismiss as inevitable aging, to exploring how to balance hormones naturally for women before ever adding HRT, this conversation is both practical and empowering. What You Will Learn in This Episode: ✅ Why cortisol imbalance is the overlooked driver behind perimenopause symptoms, disrupted sleep, and stubborn menopause weight gain, and how chronic stress depletes your hormone production over time ✅ How to use foundational nutrition strategies, including adequate protein intake, quality carbohydrates, and consistent meals, to begin restoring hormone balance before reaching for supplements or medications ✅ Which key micronutrients, including vitamin D, iron, and B vitamins, are commonly depleted in women and how those deficiencies directly suppress healthy hormone function ✅ How practitioners assess when lifestyle and herbs are enough versus when bioidentical hormone replacement therapy is the appropriate next step, including the role of pregnenolone, DHEA, and testosterone in women The Salad With a Side of Fries podcast, hosted by Jenn Trepeck, explores real-life wellness and weight-loss topics, debunking myths, misinformation, and flawed science surrounding nutrition and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. TIMESTAMPS: 00:00 Dr. Andrea Colon shares why restrictive diets backfire and how skipping meals worsens cortisol imbalance and hormone balance in women 03:54 Dr. Colon shares her personal journey to naturopathic medicine after battling cystic acne 06:48 How stress and hormones connect and why women in their early 40s are entering perimenopause earlier due to cortisol 09:16 Nutrition foundations for hormone balance, including protein, complex carbs, and avoiding coffee on an empty stomach 12:04 The truth about exercise and cortisol, why over-training causes menopause, weight gain and disrupts hormone function 14:39 Why sleep is the most underrated tool for hormone health and why catching up on sleep is a myth 18:53 Supplement strategies including vitamin D, iron, B vitamins, ashwagandha, and rhodiola for adrenal support 23:29 When to consider bioidentical hormone replacement therapy, including pellets, patches, creams, and pregnenolone 29:05 Using a GLP-1 properly and when it is needed KEY TAKEAWAYS: 💎 Hormone balance begins with lifestyle, not a prescription. Correcting sleep, nutrition, and stress before adding supplements or hormones gives your body the foundation it needs actually to respond to treatment. 💎 Cortisol imbalance is not always high cortisol. Chronic stress can deplete cortisol over time, leaving women running on empty, and symptoms of high and low cortisol often overlap, making proper testing essential. 💎 Pregnenolone is the master hormone that most practitioners never test. Known as the grandmother of all hormones, it affects mood, libido, sleep, joint health, and may even play a protective role against cognitive decline. 💎 Bioidentical hormone replacement therapy is a tool, not a first resort. When used properly, at low doses, alongside monitored lifestyle changes, HRT, and even GLP-1 medications, can be a meaningful part of a whole-person approach to women's health. ABOUT THE GUEST: Dr. Andrea Colon, NMD, is a Naturopathic Doctor and founder of Revive Wellness in Newport Beach, California. She specializes in women’s hormone health, metabolic medicine, and integrative approaches to weight management and longevity. Through her clinical practice and educational work, Dr. Colon empowers women to restore balance, optimize energy, and age with strength and vitality from the inside out. RESOURCES: Today's Episode Sponsor: BetterHelp Become a Happy Healthy Hub Member Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram About Uncomplicating Wellness Text ‘Book’ to 833-801-0500 Your Hormone Dealbreakers (feat. Robin Nielsen) GUEST RESOURCES: Dr. Andrea Colon - Instagram Dr. Andrea Colon - Facebook Dr. Andrea Colon NMD - Website QUOTES: 01:06 “Normally when somebody uses the term hormone, our minds jump to sex hormones, and yet it's really cortisol that's sort of the driver of those sex hormones.” - Jenn Trepeck 10:42 “No coffee on an empty stomach. Everybody hear that again? Actually, truly eating and choosing protein, quality fat, these nutrient-dense foods, especially because fat plays into our hormones.” - Jenn Trepeck 14:25 “So often what the body needs is sleep, and we're sacrificing that to get this workout, and ultimately that choice could be counterproductive.” - Jenn Trepeck 16:49 “If you don't have the foundations down, I can give you all the supplements in the world, and they're not gonna be enough.” - Dr. Andrea Colon 31:30 “Peptides are tools. Even supplements can be tools. Everything works better when the foundations of health are addressed.” - Dr. Andrea Colon 35:54 Remember, hormones are a powerful tool after we focus on lifestyle and strategic supplementation.” - Jenn Trepeck SEO KEYWORDS: Jenn Trepeck, Salad With A Side Of Fries, Nutrition Nugget, Health Coach, Weight Loss For Real Life, Hormone Balance, Cortisol Imbalance, Adrenal Fatigue, Perimenopause Symptoms, Estrogen Replacement, Progesterone Levels, Pregnenolone, DHEA, Naturopathic Medicine, Women's Hormone Health, Metabolic Medicine, Restrictive Diets, Protein Intake, Blood Sugar Levels, Vitamin D Deficiency, B Vitamins, Iron Deficiency, Adrenal Support, Ashwagandha, Rhodiola, L-Theanine, Schisandra Berry, Licorice Root Extract, HRT Options, Bioidentical Hormones, Hormone Pellets, Estrogen Patches, Hormone Cream, Testosterone In Women, GLP-1 Medications, Weight Management, Stress And Hormones, Sleep Optimization, Low-Impact Exercise, Pilates For Hormones, Cortisol Testing, Salivary Cortisol Test, Inflammation And Hormones, Integrative Health, Longevity For Women, Menopause Weight Gain, Hormone Balance How To Balance Hormones Naturally For Women, Bioidentical Hormone Replacement Therapy For Menopause

    37 min
  7. Nutrition Nugget: Protein Doritos

    Jun 5 ·  Bonus

    Nutrition Nugget: Protein Doritos

    Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Protein Doritos. Are these bold, crunchy chips actually a smart snack upgrade, or just clever marketing from one of the biggest food companies in the world? With 10 grams of protein per serving and a shorter-than-usual ingredient list for a Dorito, they might sound like a win, but is that the whole story? Jenn digs into the nutrition facts, the fat sources, the GMO disclosure, and that ever-important question of what "one serving" really looks like in real life. Could these actually be a better protein snack than a certain celebrity protein popcorn? And more importantly, do any of us really need protein packed into our chips? Tune in to find out where Jenn lands on this one. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become a Happy Healthy Hub Member Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram 90's vs Now Nutrition Nugget: GMO to BE Nutrition Nugget: Khloud Protein Popcorn KEYWORDS: Jenn Trepeck, Nutrition Nugget, Salad With A Side Of Fries, Health Tips, Wellness Tips, Protein Chips, Doritos Protein, Nacho Cheese Chips, Ultra-Processed Foods, Snack Food Nutrition, Food Label Reading, Nutrition Facts, Net Carbs, Protein Per Serving, Healthy Snacking, Frito-Lay, PepsiCo, Big Food Companies, Bioengineered Ingredients, GMO Disclosure, Casein Protein, Whey Protein Concentrate, Saturated Fat, Vegetable Oil, Corn Oil, Canola Oil, Soybean Oil, Artificial Flavors, Natural Flavors, Serving Size Awareness, Packaged Food Ingredients, Dietary Fiber, Calorie Count, Food Marketing Claims, Snack Food Comparison, Protein Popcorn, Healthy Chip Alternatives, Food Industry Trends, Weight Loss Snacks, Wellness Nutrition, Balanced Snacking, Ingredient List Analysis, Protein Labeling, Mindful Eating, How To Read Nutrition Labels On Protein Snacks, Are Protein Doritos Actually A Healthy Snack

    12 min
  8. Your Hormone Dealbreakers (feat. Robin Nielsen)

    Jun 3

    Your Hormone Dealbreakers (feat. Robin Nielsen)

    Are your daily habits negatively impacting your hormones and your overall health? And when it comes to hormones, are you focusing on only your sex hormones? It turns out other hormones are running the show! This episode breaks down common hormone dealbreakers and practical steps you can take to avoid them and reclaim your health. On this episode of Salad with a Side of Fries, host Jenn Trepeck is joined by Robin Nielsen, board-certified integrative nutritionist and founder of Natural Hormone Solution, to unpack the hidden hormone dealbreakers quietly sabotaging your health. From the real role of cortisol rhythm to the truth about cholesterol and sex hormones, xenoestrogens in your face cream, and why your to-do list is wrecking your endocrine system, this conversation is a masterclass in natural hormone balance for women at every stage of life. What You Will Learn in This Episode: ✅ Why cortisol and insulin are your two most important hormones and how their dysregulation drives symptoms that are often misread as perimenopause or aging. ✅ How environmental xenoestrogens found in face creams, shampoos, and household cleaners silently disrupt your estrogen balance and what to do about it. ✅ The critical connection between eating for hormone balance, meal timing, and why skipping breakfast and over-exercising are two of the most damaging habits for women's hormonal health. ✅ How cholesterol actually serves as the building block for all your steroid hormones, and why lowering it too aggressively may be making your symptoms worse. The Salad With a Side of Fries podcast, hosted by Jenn Trepeck, explores real-life wellness and weight-loss topics, debunking myths, misinformation, and flawed science surrounding nutrition and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. TIMESTAMPS: 00:00 Jenn introduces Robin Nielsen, founder of Natural Hormone Solution and integrative nutritionist 04:57 Robin shares her personal story: decades of weight gain, cystic acne, and digestive health issues 09:18 Why common symptoms are not normal: hormone imbalance signs you may be ignoring 11:27 Your sex hormones aren’t the only ones linked to your overall health and wellness 15:41 Cortisol rhythm explained: how your brain responds to daily stress and excess cortisol 21:14 Hormone dealbreaker one: how negative thoughts and low serotonin levels disrupt cortisol 23:24 Hormone dealbreaker two: xenoestrogens, environmental toxins, and harmful body care products 27:47 The importance of eating breakfast and the benefits of walking 33:19 Discussion of cholesterol levels and balancing HDL and LDL numbers 38:12 The surprising hormone dealbreaker hiding in plain sight: your to-do list and nervous system health KEY TAKEAWAYS: 💎 Estrogen, progesterone, and testosterone, are not the only hormones tied to your health. Healing begins with balancing your cortisol rhythm and insulin resistance, not by only focusing on your sex hormones. 💎 Xenoestrogens in everyday body care and cleaning products are a major and overlooked source of estrogen dominance. Checking a product’s ingredients with resources like EWG.org is a simple, immediate step to avoid products with hormone disruptors. 💎 Cholesterol is the foundational building block for all your steroid hormones. Lowering it too aggressively can impair hormone production, deplete CoQ10, and deepen the very symptoms you are trying to resolve. 💎 Your daily habits speak directly to your hormones. Eating a high-protein breakfast, walking after meals, and replacing your to-do list with a calendar-based system all support hormone balance in measurable ways. ABOUT THE GUEST: Robin Nielsen is a Board-Certified Integrative Nutritionist specializing in women’s health and hormone balance, empowering women to become the CEO of their own health so they can feel vibrant, confident, and sexy at any age. As Founder and CEO of Natural Hormone Solution, she has helped over 100,000 women worldwide through her programs, retreats, and events, including her signature Robin’s Hormone Reset Program, which has transformed the health of more than 16,500 women since 2020. Robin has interviewed over 200 leading healthcare experts, sharing science-backed strategies for natural healing, and has served as President of both the National Association of Women Business Owners (Silicon Valley) and the National Association of Nutrition Professionals. She has also been featured on CBS’s Eye on the Bay for her transformative women’s retreats. A proud mother and grandmother, Robin is a competitive tennis player, surfer, gardener, musician, and passionate cook, married to her “hot sexy lover” for over 42 years. Living proof that age is just a number. RESOURCES: Today's Episode Sponsor: Better Help Become a Happy Healthy Hub Member Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram About Uncomplicating Wellness Text ‘Book’ to 833-801-0500 Brain Health & Blood Sugar (feat. Megan Lyons) A Family in Quarantine (feat. Anna Engelhardt) Circa Your Circadian Rhythm GUEST RESOURCES: Robin Neilsen - Instagram Natural Hormone Solution Sign up for Robin's Hormone Reset Program Robin Neilsen - Facebook Natural Solutions for Hormone Balance Sisterhood - Facebook EWG - Website QUOTES: 00:13 “Running from one task to the next is a symptom of hormone imbalance.” Robin Nielsen 11:19 “Pay attention to the symptoms that we think don't matter, because they are also telling us something.” Jenn Trepeck 19:15 “The deal breakers are the things that are really creating that dysregulation in the cortisol.” Jenn Trepeck 22:42 “The body and the brain believe everything you tell them.” Jenn Trepeck 38:18 “Ladies, your to-do list is a hormone dealbreaker.” Robin Nielsen SEO KEYWORDS: Jenn Trepeck, Salad With A Side Of Fries, Nutrition Nugget, Health Coach, Weight Loss For Real Life, Hormone Imbalance, Hormone Balance, Cortisol Rhythm, Estrogen Dominance, Progesterone Deficiency, Insulin Resistance, Sex Hormones, Perimenopause Symptoms, Postmenopause Health, Adrenal Health, Thyroid Function, Pregnenolone, Melatonin Production, Blood Sugar Regulation, Metabolic Disease, Xenoestrogens, Endocrine Disruptors, Toxic Relationships, Hormone Testing, Functional Nutrition, Integrative Nutritionist, Natural Healing, Women's Health, Digestive Health, Serotonin Levels, Brain Fog, Weight Management, High Protein Breakfast, Circadian Rhythm, Sleep Disruption, Cortisol Dysregulation, Cholesterol And Hormones, CoQ10, Inflammation, Hormone Reset, Body Care Toxins, Environmental Toxins, Over-Exercising, Eat For Hormone Balance, Nervous System Health, To-Do List Stress, How To Balance Hormones Naturally For Women, Cortisol And Insulin Connection To Hormone Imbalance

    49 min
See All (694)

4.8
out of 5
113 Ratings

About

Nutrition tips that actually work. Real-life healthy eating, balanced diet tools, and weight loss tips you can use today with coach Jenn Trepeck.* If you have searched for nutrition tips, tried to keep a healthy lifestyle, or felt stuck following popular weight loss tips, this podcast is for you. Get straightforward wellness advice that works in real life, plus strategies for a balanced diet, sustainable healthy eating, and a smarter approach to fitness and nutrition. Is your diet making you hungrier, crankier, or less healthy? Tune in and find out.* Free gift: Schedule a 15-minute curiosity call with Jenn to explore what is possible for you. https://asaladwithasideoffries.com/contact/ Welcome to Salad with a Side of Fries, where wellness meets real life. Award-winning host Jenn Trepeck, health and lifestyle coach and author of Uncomplicating Wellness, cuts through the noise with clear answers you can trust. Ranked in the top 1.5% of podcasts worldwide, the show won Ear Worthy’s Best Health Podcast in 2024 and 2025 and was nominated for Best Independent Podcast both years. Jenn also won Women Who Podcast’s Stellar Interview award in 2025 after being named one of Podcast Magazine’s 40 under 40 in 2022. Jenn’s motto is “wellness without the weirdness.” With more than 17 years coaching after solving her own food struggles, she knows how confusing the industry can be. Each week you get the foundations of a balanced diet, sustainable healthy eating, metabolism basics, and long-term holistic health, plus straight talk on fad diets and supplements. What you will get by listening: ✅How to eat and how to cheat, guilt-free ✅Nutrition tips that work in the real world ✅Weight loss tips that are effective, never restrictive ✅How to build a balanced plate at home, on the road, and eating out ✅Smart strategies for sustainable habits that include your favorite foods ✅Evidence-based insights on fitness and nutrition ✅Conversations about holistic health that go beyond food ✅Wellness advice you can use right away About Jenn Trepeck: Jenn is a health coach, speaker, and consultant who blends humor with practical science. She has helped thousands improve energy, metabolism, and confidence in their choices through one-on-one coaching, group programs, her book, and this podcast. Connect with Jenn and the show: Instagram: https://www.instagram.com/jenntrepeck/ Instagram: https://www.instagram.com/saladwithasideoffriespod TikTok: https://www.tiktok.com/@jenntrepeck Facebook: https://www.facebook.com/JenniferTrepeck/ Facebook Group: https://www.facebook.com/groups/425796548337541/ Website: https://asaladwithasideoffries.com/ If you are ready to trade guilt for freedom, confusion for clarity, and boring salads for fries on the side, press play. Health gets doable here. *These statements have not been evaluated by the Food and Drug Administration. This podcast and its guests are not intended to diagnose, treat, cure, or prevent any disease.

Information

You Might Also Like