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. The Hunger Crushing Combo and Why the Internet Kills Your Trust in the Process (feat. Abbey Sharp)

    1H AGO

    The Hunger Crushing Combo and Why the Internet Kills Your Trust in the Process (feat. Abbey Sharp)

    What if the reason you are constantly craving, constantly second-guessing, and constantly starting over has nothing to do with willpower and everything to do with what is missing from your plate? The hunger-crushing combo is not a diet trend. It is an evidence-based framework that helps your body feel genuinely satisfied, your blood sugar stay stable, and your mind stay focused without the obsession, the restriction, or the rabbit holes that social media and diet culture keep pulling you down. In this episode of Salad with a Side of Fries, Jenn Trepeck and guest Abbey Sharp, registered dietitian and bestselling author, go deep on the science of protein, fiber, and healthy fats and why this trio is the most powerful tool you have for sustainable weight management and long-term health. They also take an unflinching look at skinnytok, infantilized femininity, the dangers of "what I eat in a day" videos, and how to stand firm in what you know works when the internet is working overtime to make you doubt it. What You Will Learn in This Episode: ✅ How the hunger-crushing combo of protein, fiber, and healthy fats works together to activate satiety hormones, stabilize blood sugar, and help you naturally reduce calorie intake without restriction or obsession. ✅ Why fiber and lean protein are chronically underconsumed by most people and the compelling research showing that simply adding more of these to your diet can slash calorie intake effortlessly and nourish your gut microbiome in the process. ✅ What skinnytok actually is and why it is spreading so rapidly through social media algorithms, and the very real physical consequences of chronic underfueling, including muscle wasting and bone density loss, especially in young women. ✅ How to evaluate any nutrition claim or online diet trend using a simple set of questions that protect your goals, your media literacy, and your long-term relationship with food. The Salad With a Side of Fries podcast, hosted by Jenn Trepeck, explores real-life wellness and weight-loss topics, debunking myths, misinformation, and flawed science surrounding nutrition and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. TIMESTAMPS: 00:00 Abbey’s personal history with fear foods and how it shaped her evidence-based approach to diet culture 08:43 Defining the hunger-crushing combo and why protein, fiber, and healthy fat work together as a system 13:06 How protein drives satiety hormones, the thermic effect of food, and naturally reduces calorie intake while protecting lean muscle mass 15:47 Why fiber is the underrated hero of weight management, blood sugar stability, and a thriving gut microbiome 18:04 Why healthy fats provide the long-term satisfaction that protein and fiber alone cannot deliver at mealtime 20:59 The benefits of incorporating the hunger-crushing combo onto your plate 25:28 Skinnytok, its roots in Ozempic culture, and why it is normalizing disordered eating for young girls 32:57 The concept of infantilized femininity, girl dinner, and how diet culture keeps women small in more ways than one 37:02 The problem with what I eat in a day content and how social media algorithms trap viewers in a cycle of food fear 41:40 Abbey's practical litmus test: how to evaluate any restrictive diet KEY TAKEAWAYS: 💎 The hunger-crushing combo of protein, fiber, and healthy fats is not a trend. It is a science-backed framework that helps your body self-regulate calorie intake naturally, without restriction, deprivation, or obsession. 💎 Skinnytok and chronic underfueling are not wellness strategies. They carry real physiological consequences, including muscle wasting, compromised bone density, and a shortened long-term health trajectory, particularly for young women. 💎 Social media diet culture is engineered to make you doubt what works. Curating your feed, questioning who benefits from any extreme nutrition message, and returning to the fundamentals is the most powerful act of self-advocacy available to you. 💎 Macronutrient balance is not about perfection. When you consistently prioritize whole foods rich in protein, fiber, and healthy fat, your body gets what it needs, and the cravings, mood swings, and satisfaction hunts quiet down on their own. ABOUT THE GUEST: Abbey Sharp is a Registered Dietitian (RD), award-winning author, TV and radio personality, busy mom, co-creator of Neue Theory, and the founder of Abbey’s Kitchen Inc. Blending science with sass, Abbey has created a multi-platform nutrition infotainment and lifestyle inspo empire. With more than 720K subscribers to her YouTube channel, more than 300K followers on her Instagram page, half a million unique visits per month to her Abbey's Kitchen website, and nearly 950K followers on her TikTok page, Abbey has become a credible and respected voice in the nutrition, health, and wellness space. In late 2024, Abbey launched her podcast, Bite Back, designed to have a healthy conversation about the wellness industry, debunking myths, calling out pseudoscience and exposing charlatans. You've also likely seen Abbey on TV; she was a longtime expert contributor to The Marilyn Denis Show for more than a decade and she continues to make appearances on shows like The Good Stuff with Mary Berg and Breakfast Television. Abbey’s core philosophy is that a pleasurable relationship with food, your body and your self is the fundamental secret to good health. From delicious healthy recipes, digital video content, real mom truths and cheeky nutrition myth-busting, Abbey Sharp has become the go-to source for entertaining, informative, and inspirational lifestyle content. Look for her second book, The Hunger Crushing Combo Method in January of 2026! RESOURCES: 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 The Kids are Not Alright. Are We? #skinnytok #tiktoxic (feat. Dr. Jillian Lampert) GUEST RESOURCES: Why You “Ruin Your Diet” Every Holiday (PS: It’s Not Willpower) with Jenn Trepeck The Hunger Crushing Combo Method: The Simple Secret to Eating Well Without Ever Dieting Again Podcast: Bite Back Abbey's Kitchen - Website The Mindful Glow Cookbook Abbey's Kitchen - YouTube Abbey's Kitchen - Instagram Abbey's Kitchen - TikTok Abbey Sharp - LinkedIn Abbey Sharp - Facebook QUOTES: 15:01 "When we go from 10% to 15% of our total calories from protein to 20% to 30%, people spontaneously slash 400 calories from their diet without thinking they're on a diet." Abbey Sharp 19:34 "It's usually the undereating of the protein and the undereating of the quality fat that's creating that lingering desire for something else that they can't quite put their finger on." Jenn Trepeck 35:46 "When women are preoccupied with shrinking themselves at any or all cost, we have less time, energy, and cognitive power because we're underfueled for anything else." Abbey Sharp 40:35 "Fear-mongering has gotten to a level where I see it impacting some of the most bright, competent, powerful people in their own lives, questioning everything." Jenn Trepeck 50:47 "Social...

    51 min
  2. Nutrition Nugget: Art Galleries

    5D AGO ·  BONUS

    Nutrition Nugget: Art Galleries

    Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Art Galleries and a study that claims visiting them can measurably improve your physical and mental well-being. Could standing in front of a famous painting actually lower your stress hormones and calm your body's inflammatory responses? The research points to some surprising numbers, but is the benefit really about the art itself, the gallery environment, or simply doing something that brings you joy? Jenn has some thoughts on the science and the study's limitations, but you might be surprised by her final take. Tune in to find out whether your next museum visit could actually be a prescription for better health. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become a Happy Healthy Hub Member 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 Use Your Heart Rate Monitor to Improve Your Health (feat. Torkil Færø) KEYWORDS: Jenn Trepeck, Nutrition Nugget, Salad With A Side Of Fries, Health Tips, Wellness Tips, Art Therapy and Wellbeing, Art Gallery Benefits, Cortisol Reduction, Stress Relief Activities, Inflammatory Markers, Interleukin 6, TNF Alpha, Heart Rate Variability, Cultural Experiences And Health, Viewing Original Art, Art And Mental Health, Chronic Disease Prevention, Mind Body Connection, Physiological Responses To Art, Skin Temperature Monitoring, Wellness Podcast, Nutrition Nugget, Salad With A Side Of Fries, Jenn Trepeck, Health And Wellness Tips, Stress And Inflammation, Art And Cortisol, Wellbeing Research, King's College London Study, Art Fund Research, Courtauld Gallery, Original Art Vs Reproductions, Immune System And Stress, Inflammatory Response, Metabolic Disease Prevention, Heart Disease Risk Reduction, Emotional Arousal, Cultural Wellness, Novel Experiences And Health, Joy And Wellbeing, Art Fair Experience, Museum Benefits, Mind Body Wellness, Stress Management Strategies, Holistic Health, Lifestyle And Inflammation, The Mental and Physical Health Benefits of Visiting Art Galleries, Does Visiting Art Galleries Reduce Stress And Inflammation, Can Viewing Original Artwork Lower Cortisol Levels

    9 min
  3. Clearing Brain Fog and Powering Up Brain Energy

    MAY 13

    Clearing Brain Fog and Powering Up Brain Energy

    What if the reason you’re not getting anything done has nothing to do with laziness, lack of discipline, or poor time management? Brain fog is a biological response to overwhelm, and once you understand what is driving it, clearing it becomes a matter of strategy rather than willpower. On Salad with a Side of Fries, host Jenn Trepeck delivers one of her most personal and practical episodes yet, tracing her own experience of brain fog through months of compounding stress and sharing every tool that helped her climb back out. From targeted nutritional supplements like magnesium, ashwagandha, and activated B vitamins, to the biochemical power of novelty, strength training, and social connection, Jenn lays out a morning, midday, and evening framework built around activation, adaptation, and restoration. This is not a surface-level conversation about productivity hacks. This is the science of resilience building applied to real life, with real results. What You Will Learn in This Episode: ✅ Why brain fog is not a discipline problem but a biological response to layered overwhelm, and how the gut-brain connection, postbiotics, and targeted antioxidants work together beneath the surface to restore cognitive function and get your brain fully back online. ✅ How movement goes far beyond the gym: why changing your walk route, adding intervals, doing squats before a meeting, and keeping light weights nearby are all proven strategies for increasing blood flow and boosting brain energy throughout the day. ✅ Why novelty is one of the most powerful and underused tools for mental clarity, and how activities that demand your full attention, from learning a new language to trying a completely unfamiliar experience, actively protect against cognitive decline and sharpen neural connections. ✅ How the foods you eat and the ones you avoid directly shape your brain health, why dark leafy greens, blueberries, and beans support memory and slow cognitive decline, and why ultra-processed foods are directly linked to dementia, diabetes, and cardiovascular disease. The Salad With a Side of Fries podcast, hosted by Jenn Trepeck, explores real-life wellness and weight-loss topics, debunking myths, misinformation, and flawed science surrounding nutrition and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. TIMESTAMPS: 00:00 Clearing brain fog and restoring mental clarity for real life 03:07 Recognizing brain fog through observable behaviors: procrastination, lost productivity, inability to focus, and decision fatigue 06:07 The three layers of overwhelm fueling mental fatigue: to-do list stress, emotional trauma, and relentless input overload 12:09 The wired-but-tired cycle explained: how burnout, late nights, and disrupted sleep quietly destroy focus and brain energy 17:51 Shifting from stimulants to solutions: building daily, calm energy with adaptogens, magnesium, and B vitamins for lasting resilience 22:15 Morning activation framework: movement, probiotics, vitamin D3, protein-forward meals, and creatine to power up brain energy 25:53 Midday adaptation strategies: breaks, deep breathing, single-tasking, and releasing pressure to force productivity 31:19 Evening restoration: how CBD gummies, magnesium, and adaptogenic herbs quiet the mind and support deep restorative sleep 34:27 Power up your walk and why strength training and resistance work are non-negotiable for brain health, long-term cognitive function, and longevity 37:00 Novelty and new experiences spark brain energy and guard against cognitive decline 41:10 Brain-supporting foods explained: dark leafy greens, blueberries, beans, and folate-rich choices that slow cognitive decline 44:34 Supplement timing strategy: B complex and adaptogenic herbs in the morning and midday, magnesium and ashwagandha at night 45:42 The gut-brain connection: how probiotics, postbiotics, fiber, and antioxidants work together to restore cognitive function KEY TAKEAWAYS: 💎The activate, adapt, restore framework is not a wellness trend. It is a structured daily rhythm that works with your body's natural cycles to clear brain fog. 💎What you eat either supports or undermines your cognitive function every single day. 💎Social connection, fresh air, novelty, and strength training are not lifestyle bonuses. They are biochemically active tools that increase blood flow, sharpen synaptic function and boost brain energy. 💎Supporting your gut-brain connection through probiotics, postbiotics, fiber, and antioxidants, combined with evening magnesium and ashwagandha, creates the internal environment your brain needs to fully restore overnight and wake up ready to function at its best. RESOURCES: 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 Willpower Won't Power Mineral Balancing for Your Fatigue, Brain Fog, ADHD, Energy, Thyroid & More (feat. Sophie Shepherd) Morning Routine Checklist Sleep On It Circa Your Circadian Rhythm This Happened Here: A personal reflection on the terrorist attack at Temple Israel and its wider impact Cognitive Health & Stress Management Supplements QUOTES: 03:18 “I felt like I lost all of my productivity. Unless there is a deadline, I can't figure out my productive time of day anymore." Jenn Trepeck 10:24 “That emotional overwhelm is real. I don't wish this experience on anybody." Jenn Trepeck 17:50 “The whole objective is that we're going to create calm energy. It's resilience. It's the mental energy that comes from lifestyle." Jenn Trepeck 50:26 “Brain fog, feeling like you've lost your sense of ‘get it done’, is not permanent. It is a sign of overwhelm and burnout, and now you know what to do." Jenn Trepeck SEO KEYWORDS: Jenn Trepeck, Salad With A Side Of Fries, Nutrition Nugget, Health Coach, Weight Loss For Real Life, Brain Fog, Brain Energy, Cognitive Function, Mental Clarity, Stress Management, Adaptogenic Herbs, Magnesium Benefits, B Vitamins, Vitamin D3, Probiotics, Mood Support, Sleep Quality, Circadian Rhythm, Morning Routine, Evening Routine, Productivity Tips, Single Tasking, Overwhelm, Emotional Balance, Burnout Recovery, Wired But Tired, Creatine For Brain, Caffeine Alternatives, Strength Training, Resilience Building, Focus And Concentration, Daily Calm, Gut Brain Connection, Nutritional Supplements, Emotional Overwhelm, Mental Fatigue, Work Life Balance, Caregiver Stress, Stress Response, Deep Breathing, Fresh Air Benefits, CBD Gummies, Sleep Support, Cognitive Decline, Ashwagandha, Postbiotics, How To Clear Brain Fog Naturally, Best Supplements For Brain Energy And Focus

    51 min
  4. Nutrition Nugget: Boostcous

    MAY 8 ·  BONUS

    Nutrition Nugget: Boostcous

    Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Boostcous, the protein-boosted, fiber-rich couscous alternative made entirely from chickpea, lentil, and pea flour. It checks a lot of boxes right out of the gate: 18 grams of plant protein, 11 grams of fiber, gluten-free, non-GMO, regeneratively grown, and even glyphosate-free with third-party testing to back it up. But does a cleaner ingredient list automatically make something a smart choice for your health goals? Jenn breaks down the nutrition facts, does the net carb math, and asks the questions the brand left unanswered. Is Boostcous a game-changer, or just better marketing on the same old starch problem? You might be surprised where Jenn lands on this one. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become a Happy Healthy Hub Member 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, Legume-Based High-Protein Pasta Alternatives, High Protein Couscous Alternative, Protein Couscous, Legume Pasta, Plant Protein, High Fiber Foods, Chickpea Flour, Lentil Flour, Pea Flour, Net Carbs, Gluten Free Grains, Non-GMO Foods, Glyphosate Free, Regenerative Farming, Clean Ingredients, Macro Friendly Foods, Digestive Health, Gut Health Fiber, Complete Plant Protein, Low Sugar Foods, Healthy Carbs, Alternative Grains, Protein Packed Meals, Quick Healthy Meals, Five Minute Meals, Healthy Pasta Alternatives, Weight Loss Foods, Blood Sugar Balance, Muscle Building Foods, Plant Based Protein, Healthy Starch, Legume Flour, Couscous Alternative, High Protein Snack, Fiber Rich Foods, Clean Label Food, Third Party Tested, Food Label Reading, Nutrition Facts, Net Carbohydrates, Healthy Grain Swaps, Functional Foods, Best High Protein Gluten Free Couscous Alternative, Plant Based High Fiber Low Net Carb Pasta Substitute

    9 min
  5. Slow Mornings for Perimenopause and Menopause (feat. Lara Frendjian)

    MAY 6

    Slow Mornings for Perimenopause and Menopause (feat. Lara Frendjian)

    Are your go-to health habits suddenly working against you? If you are in your 40s or beyond and wondering why everything you used to do no longer delivers results, this episode could change everything. Jenn Trepeck, host of Salad with a Side of Fries, sits down with registered holistic nutritionist and life coach Lara Frendjian to unpack why perimenopause symptoms demand a completely new approach to mornings, menopause weight loss, and daily metabolic health. Together, they explore how slow morning routines and smarter hormone balance strategies can transform energy, mood, and weight from the inside out. What You Will Learn in This Episode: ✅ Why perimenopause symptoms can appear years before cycle changes, and how declining progesterone and erratic estrogen create a body that is more vulnerable to stress, weight gain, and hormone imbalance. ✅ How a slow morning routine as brief as five minutes sends powerful signals to the nervous system, supporting circadian rhythm, reducing cortisol, and setting the tone for the entire day. ✅ The surprising science behind caffeine and cortisol, including why delaying your first cup of coffee by at least 90 minutes can eliminate the afternoon energy crash and reduce dependence on stimulants. ✅ Why fasted workouts may be doing more harm than good during perimenopause, and what a smarter pre-workout snack strategy looks like for protecting blood sugar stability and adrenal health. The Salad With a Side of Fries podcast, hosted by Jenn Trepeck, explores real-life wellness and weight-loss topics, debunking myths, misinformation, and flawed science surrounding nutrition and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. TIMESTAMPS: 00:00 Introduction to perimenopause symptoms and why habits that once worked no longer serve women in midlife 04:53 Lara’s background and her journey from accounting to holistic nutrition 10:03 How progesterone decline begins around age 35 and why the stress bucket overflows as hormones shift during midlife 11:10 The thermostat analogy: how daily habits function as signals that shape hormone balance 15:18 What a slow morning routine actually looks like, why it does not need to take long, and the case for avoiding your phone first thing 20:02 Why delaying caffeine and cortisol disruption by 90 minutes or more reduces reliance on stimulants 22:39 The power of a protein-forward breakfast, the front-load eating method, and how blood sugar stability drives fat loss without dieting 28:10 Fasted workouts during perimenopause: the signs your exercise is too stressful and when lower intensity movement is the smarter choice 31:32 Pre-workout snack strategy, the role of electrolytes and mineral balance, and how eating before movement supports cortisol regulation 33:13 Evening habits that affect the next morning, the 12-hour overnight fast, and why the circadian rhythm and sleep window are inseparable KEY TAKEAWAYS: 💎 Perimenopause symptoms often have nothing to do with hot flashes. Brain fog, anxiety, weight gain, eczema, and poor sleep are common signals that hormones are shifting and the body needs a different approach. 💎 A slow morning routine is not a luxury. Even five minutes of intentional calm, natural light exposure, breathwork, or quiet reflection can meaningfully shift cortisol balance and improve energy for the entire day. 💎 The body cannot tell the difference between emotional stress and physical stress. Fasted workouts, skipping breakfast, and reaching for caffeine first thing all register as threats that elevate cortisol and work against weight loss during menopause. 💎 Eating a large, protein-forward breakfast and tapering food intake through the day aligns eating with natural physiology, stabilizes blood sugar, reduces cravings, and supports a healthy weight without restriction. ABOUT THE GUEST: Lara is a Registered Holistic Nutritionist, Life Coach, and creator of Metabolic Mastery for Women Over 40, a program that simplifies weight loss by addressing the root causes of stress-related hormonal & metabolic imbalances. She is the host of the podcast Master Your Metabolism After 40, where she empowers women to shed stubborn weight, boost energy, and feel like themselves again during perimenopause and postmenopause. Lara believes the secret to lasting weight loss after 40 is working with your body to restore health, energy, and confidence—not blindly following the outdated "eat less, move more" advice. Her mission is to help women thrive in this stage of life and enjoy every moment of it. RESOURCES: Become a Happy Healthy Hub Member 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: Master Your Metabolism for Weight Loss - feat. Jenn Trepeck Lara Frendjian - Website Lara Frendjian, RHN | Peri & Post Menopause Nutritionist (@nutritionherway) - Instagram Nutrition Her Way - YouTube Lara Frendjian - LinkedIn Nutrition Her Way - Facebook Nutrition Her Way - TikTok Nutrition Nugget: Jet Lag Circa Your Circadian Rhythm QUOTES: 00:00 "Think of your body like a thermostat. If the room is too hot, it adjusts. Too cold, it adjusts. Your habits, what we do in our morning, really are telling our body what to do." Lara Frendjian 01:01 "One of the biggest challenges for many of us is the way that habits and behaviors that worked for us for so long, especially through our 30’s, no longer serve us." Jenn Trepeck 11:24 "Slow morning is sending a message, and it's sending the right signal first thing in the morning because not only is our body under stress, but our midlife is really stressful." Lara Frendjian 14:05 "There's a difference between our awareness of stress because we just kind of live in a constant state of it, and the physiology of stress. What's happening inside our bodies can be so far disconnected." Jenn Trepeck 27:23 "The way we go about fasting has a major impact on whether or not we see the benefits from it." Jenn Trepeck 14:34 "Our lifestyle, our choices, the things we're doing every day are sending signals to our body, to our physiology, that then translate into all of these other things." Jenn Trepeck 34:34 "For women over 40, we want our fasting window to include our sleep rather than the time when we're expecting our body and our mind and our brain to perform." Jenn Trepeck SEO KEYWORDS: Jenn Trepeck, Salad With A Side Of Fries, Nutrition Nugget, Health Coach, Weight Loss For Real Life, Perimenopause Symptoms, Menopause Weight Loss, Slow Morning Routine, Cortisol Balance, Hormone Imbalance, Morning Habits, Circadian Rhythm, Blood Sugar Stability, Stress Hormones, Women Over 40, Metabolic Health, Fasted Workouts, Progesterone Decline, Adrenal Health, Holistic Nutrition, Nervous System Regulation, Natural Light Exposure, Breakfast Timing, Protein Forward Meals, Morning Cortisol, Sleep And Hormones, Estrogen Changes, Midlife Weight Gain, Anxiety And Hormones, Energy Levels, Caffeine And Cortisol, Intermittent Fasting Women, Front Load Eating, Electrolytes, Pre-Workout Snack, Gut Health, Mineral Balance, Stress Bucket, Inflammation, Hormonal Metabolic Imbalance, Thyroid Health, Brain Fog, Eczema And Hormones, Menopause Energy, Wellness After 40, Morning Routine For Perimenopause Hormone Balance, How To Manage Cortisol Levels During Menopause

    43 min
  6. Nutrition Nugget: WiO Smart Foods Double Chocolate Chip Muffin

    MAY 1 ·  BONUS

    Nutrition Nugget: WiO Smart Foods Double Chocolate Chip Muffin

    Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about WiO SmartFoods, specifically their Double Chocolate Chip Muffin, which claims just 48 calories, 3 grams of carbs, 0 grams of fat, and 9 grams of protein. But wait, the nutrition label tells a very different story. How can both numbers be true, and is the science behind this product the real deal or just clever marketing? Jenn digs into the brand's proprietary inhibitor technology, its FDA-compliant yet eyebrow-raising dual-label system, and some ingredients you may not recognize. There may be something to the science, or there may not. Either way, Jenn has plenty to say about what is actually in this muffin to help you decide whether it deserves a spot in your kitchen. 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: David Bars KEYWORDS: Jenn Trepeck, Nutrition Nugget, Salad With A Side Of Fries, Health Tips, Wellness Tips, High Protein Snacks, WiO SmartFoods, Double Chocolate Chip Muffin, Low Carb Foods, High Protein Snacks, Sugar Free Foods, Net Carbs, Nutrition Label, Digestibility Corrected Label, Carb Blockers, Fat Blockers, Modified Cyclodextrin, Natural Inhibitors, Food Science, Ultra Processed Foods, Allulose, Tagatose, Stevia, Soluble Fiber, Blood Sugar Impact, Glycemic Index, Low Calorie Sweeteners, FDA Compliant Foods, USDA Regulations, Whey Protein, Plant Based Ingredients, Non GMO Foods, Organic Ingredients, Weight Management Foods, Healthy Baked Goods, Low Carb Baked Goods, Digestive Health, Food Marketing Claims, Proprietary Ingredients, Carbohydrate Absorption, Fat Absorption, Health Food Review, Nutrition Facts Label, Code Of Federal Regulations, Food Label Transparency, Clean Eating, Ultra-Processed Food Marketing and Label Transparency in the Health Food Industry, Low Carb, Are WiO SmartFoods Labels Too Good To Be True, How Do Carb and Fat-Blocking Foods Really Work

    16 min
  7. 90s vs Now

    APR 29

    90s vs Now

    Today’s episode is a blast from the past. Think back to your favorite childhood snacks: Lunchables, Dunkaroos, SlimFast bars, and fat-free everything. Did these foods quietly wire you for a lifetime of complicated food choices? If you've ever wondered why you're chasing charcuterie boards and still tracking diet trends, this episode will hit differently. Jenn Trepeck of Salad With a Side of Fries opens the snack drawer of nostalgia and compares iconic 90s foods side by side with their modern counterparts, reading actual ingredient labels from both eras. From Slim Jims to grass-fed jerky, from Crystal Light to electrolyte packets, the names have changed, but the marketing playbook looks surprisingly familiar. The 90s were a wild time for nutrition, and the truth about what was actually in these foods might shock you. This one is equal parts fun, eye-opening, and genuinely useful. What You Will Learn in This Episode: ✅ How the fat-free diet culture of the 90s quietly transformed into today's protein-packed wellness obsession, and why they are more similar than different. ✅ The shocking differences in food labels from the 90s versus today, using real ingredient comparisons from Wonder Bread, Kraft Mac and Cheese and McDonald's French Fries. ✅ Why do so many modern processed foods contain lab-made additives, cheaper fillers, and synthetic ingredients and what economic incentives are driving those formulations? ✅ How the thin ideal has returned with new tools, including GLP-1 medications and social media, echoing the same harmful messaging that defined 90s diet culture. 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 Welcome to a nostalgic deep dive into 90s diet culture and iconic snack foods 04:34 Blast from the past: Hamburger helper, fruit roll-ups, Shake ‘n Bake, Lunchables and Kids Cuisine 09:18 Comparing SnackWell's to today's Halo Top and the evolution of "guilt-free" processed foods 10:47 From SlimFast bars to protein shakes, how fat-free diet culture shaped a generation's eating habits and the upgrade from mystery meat to clean protein-packed snacking 12:32 I Can't Believe It's Not Butter and spray dressings; then versus now in food additives and fats 15:32 Dunkaroos to Nutella Dippers and Capri Sun to cold-press juice, beloved nostalgia snacks revisited 20:37 Reading real food labels, Wonder Bread's original ingredients versus today's chemical-laden version and Kraft Mac and Cheese 24:36 McDonald's French Fries in 2000 had three ingredients; today's list is a chemistry lesson 28:22 Food dyes and how to change the food industry 33:42 Diet culture is back, the return of the thin ideal, heroin chic, and skeletal beauty standards driven by social media 36:15 Biohacking, orthorexia, and GLP-1 medications and new names for the same old diet culture pressure 39:19 Is 90s nostalgia fueling heroin chic, or is heroin chic fueling 90s nostalgia 43:13 Processed food chemicals, plastics, and rising colon cancer rates and the long-term health cost of 90s snack foods 44:01 Convenience culture of the 90s versus today KEY TAKEAWAYS: 💎 Diet culture never disappeared; it just rebranded. The fat-free obsession of the 90s is today's protein-packed wellness movement, and recognizing the pattern is the first step to breaking free from it. 💎 Real food labels tell a story that marketing never will. The same beloved products from your childhood now contain significantly longer ingredient lists, cheaper fillers, and synthetic additives that did not exist in earlier formulations. 💎 The food industry is economically incentivized to use cheaper ingredients while maintaining or raising prices. Meaningful change in processed food quality requires a shift in that incentive structure, not just individual consumer choices. 💎 The return of extreme thinness as a cultural ideal, now amplified by social media and GLP-1 medications, makes it more important than ever to build awareness around body image and wellness trends rooted in health rather than appearance. 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 Nutrition Nugget: Cereal April Fools: These Healthy Foods aren't as Healthy as you Think Nutrition Nugget: Rice Cakes QUOTES: 22:02 "When people say they ate something as a kid and were fine, we need to recognize that the same foods are not actually the same food we’re sold today." Jenn Trepeck 14:02 "A lot of protein bars fall into the category of glorified candy bars and we feel like we're making a quality choice." Jenn Trepeck 29:14 "The way to change the food industry is to change the incentive structure. They are incentivized to use cheaper and cheaper ingredients." Jenn Trepeck 34:14 "That pendulum has swung back. We are back to thin at all costs, and the thinner the better and it is so sad to me." Jenn Trepeck 36:51 "We have developed orthorexia as a disease state where we take the so-called healthful choices to an extreme." Jenn Trepeck SEO KEYWORDS: Jenn Trepeck, Salad With A Side Of Fries, Nutrition Nugget, Health Coach, Weight Loss For Real Life, Diet Culture, 90s Diet Culture Vs Today, Processed Food Ingredients Then And Now, Snack Foods, Nostalgia, Fat Free, Protein Packed, Food Labels, Processed Foods, Slim Jim, Chomps, Beef Jerky, SlimFast, SnackWell's, Halo Top, Kind Bars, Kudos Bars, Dunkaroos, Capri Sun, SunnyD, Crystal Light, Poppi, Electrolyte Packets, Mocktails, Wine Coolers, Wonder Bread, Kraft Mac And Cheese, McDonald's French Fries, Chicken Nuggets, High Fructose Corn Syrup, Food Additives, Artificial Ingredients, Magnum Ice Cream, Coca-Cola, Reese's, Body Positivity, Thin Ideal, Supermodels, GLP-1, Orthorexia, MAHA, Food Industry, Wellness Trends

    48 min
  8. Nutrition Nugget: Biena Edamame

    APR 24 ·  BONUS

    Nutrition Nugget: Biena Edamame

    Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Biena Edamame and whether this crunchy, protein-packed, roasted soybean snack deserves a spot in your healthy snack rotation. Are these little bites truly a nutritional powerhouse, or is the marketing just noise? Jenn digs into the ingredients, the nutrition facts, and even the sourcing of the soybeans to give you the full picture. Is this an airport find worth tracking down at your grocery store, or are there enough red flags to give you pause? 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 Parkinson's Disease and the Gut Microbiome Connection KEYWORDS: Jenn Trepeck, Nutrition Nugget, Salad With A Side Of Fries, Health Tips, Wellness Tips, Healthy Protein Snacks, Biena Edamame, Roasted Edamame, Plant-Based Snacks, High Protein Snacks, Healthy Snacking, Edamame Snacks, Chickpea Snacks, Avocado Oil Snacks, Non-GMO Snacks, Gluten-Free Snacks, Vegan Snacks, Portable Snacks, Airport Snacks, Snack Label Reading, Nutrition Facts, Serving Size, Net Carbs, Dietary Fiber, Naturally Occurring Sugar, Sodium Content, Himalayan Pink Salt, Glyphosate, Organic Soy, Soybeans, Rule Of Five, Nutrient Dense Foods, Legume Snacks, Weight Loss Snacks, Wellness Snacks, Clean Ingredients, Snack Portion Control, Protein Per Serving, Low Sugar Snacks, Crunchy Snacks, Salty Snacks, Convenience Foods, Travel Snacks, Snack Comparison, Detoxification, Food Marketing, Best High Protein Plant-Based Snacks, How To Read Snack Nutrition Labels

    13 min
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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.

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