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: STUFF

    2D AGO · BONUS

    Nutrition Nugget: STUFF

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

    8 min
  2. Big Food, Big Ag, Local Farms (feat. Tara Vander Dussen)

    4D AGO

    Big Food, Big Ag, Local Farms (feat. Tara Vander Dussen)

    Do you know where your food comes from? Most of us buy and consume food every single day without understanding who grew it, how it was raised, or what the labels actually mean. What if the fear driving your grocery store decisions is based more on marketing than reality? On this episode of Salad With a Side of Fries, Jenn Trepeck welcomes fifth-generation dairy farmer and environmental scientist Tara Vander Dussen of Discover Ag Podcast and Discover Ag TV for a grounded, no-nonsense conversation about the food system, family farms, organic versus conventional choices, and how consumers can make smarter decisions without the overwhelm. From antibiotic use in dairy farming to the truth about grass-fed beef, water recycling on modern farms, and the impact of imports and tariffs on local agriculture, this episode reframes the conversation and replaces fear with facts. What You Will Learn in This Episode: ✅ How the food system is divided between agriculture and big food, and why understanding that distinction helps you shop smarter and reduce unnecessary food fear ✅ What the organic label actually means as a farming practice, and how conventional dairy farming maintains strict quality and safety standards that often go unrecognized ✅ Why most cattle in the United States spend the majority of their lives on pasture, and what the real difference between grass-fed and grass-finished beef means for your plate ✅ How sustainable farming practices like water recycling, on-site veterinarians, and cattle nutritionists reflect a level of animal care and environmental responsibility that rarely makes it into the public conversation 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 Breaking down the differences between agriculture and the food industry 06:17 Understanding pesticides, glyphosate, and bio-engineered crops as tools in the farmer's toolbox 09:13 Why food labels shifted from consumer information to marketing, and how to shop by personal values 14:29 The truth about factory farms versus family farms and why 98 percent of dairies are family owned 19:10 Conventional dairy quality: antibiotic protocols, testing standards, and why milk is one of the most tested products in the food supply chain 25:45 How animal welfare and farm transparency have improved, and the water recycling system on a dairy farm is explained step by step 29:29 Grass-fed versus grain-fed beef unpacked and why most cattle spend two-thirds of their lives on pasture 36:42 How tariffs and global markets affect dairy farming prices and why grocery store milk prices can mislead 38:57 The complicated relationship between consumer demand, imports, exports, and the modern food supply KEY TAKEAWAYS: 💎 The organic label is a farming practice, not a health guarantee. Understanding what it means operationally helps consumers make decisions based on values rather than marketing. 💎 The majority of farms in the United States, including large-scale operations, are still family-owned and operated. The idea that factory farms have replaced family agriculture is largely a myth built on online rhetoric. 💎 Every tanker of conventional milk is tested for antibiotics at the parts-per-trillion level, both on the farm and at the processing plant, making it one of the most rigorously tested products in the food supply chain. 💎 Consumer spending drives the food system. When purchases do not align with stated preferences, food companies follow the dollar, making intentional buying one of the most powerful tools available to consumers. ABOUT THE GUEST: Tara Vander Dussen is a fifth-generation dairy farmer, environmental scientist, and co-host of the podcast and TV series Discover Ag. She holds a Bachelor’s degree in Soil, Water, and Environmental Science from the University of Arizona and spent more than a decade working as an environmental consultant for dairy farms. Through Discover Ag, Tara blends food, agriculture, and pop culture to make conversations about the food system accessible and engaging. Natalie Kovarik is a fourth-generation cattle rancher, entrepreneur, and co-host of the top-ranked podcast and TV series Discover Ag. She holds a Doctorate of Pharmacy from the University of Montana and, alongside her husband, owns and operates Kovarik Cattle Co. in Nebraska. Through Discover Ag, Natalie helps reconnect consumers to their food by sharing the stories of farmers and ranchers in an engaging, modern way. RESOURCES: Become a Happy Healthy Hub 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: Discover Ag DISCOVER AG ON THE ROAD - Instagram Discover Ag 'On The Road' - YouTube Discover Ag - Podcast DISCOVER AG - Instagram Discover Ag Podcast - YouTube Tara Vander Dussen - Instagram Natalie Kovarik - Instagram QUOTES: 07:22 "GMOs, pesticides, fungicides, insecticides, all of those things are tools in farmers' toolboxes. Different farmers are going to use different tools in different ways, and that comes down to management decisions." - Tara Vander Dussen 09:55 "I don't want people to fear the food in their grocery store. I think we have gotten to a really bad place in this country where people have real fears around their food." - Tara Vander Dussen 12:01 "I believe changing our food system is about how we spend our dollars. The onus is not going to be on these food companies, it's on us as consumers to tell them what we want." - Jenn Trepeck 13:55 "We are even having this conversation so we can make informed choices versus the choices based on the fear mongering or the marketing or whatever is coming at us." - Jenn Trepeck 38:18 "So much of our food is local and there is so much that goes into creating that food source, even if it is not marketed to us or on that label." - Jenn Trepeck SEO KEYWORDS: Jenn Trepeck, Salad With A Side Of Fries, Nutrition Nugget, Health Coach, Weight Loss For Real Life, Food System, Family Farm, Big Agriculture, Local Farms, Dairy Farming, Organic Label, Conventional Farming, Grass Fed Beef, Grain Fed Cattle, Pesticides, Glyphosate, Genetically Modified Organisms, Bio-Engineered Crops, Food Labels, Grocery Store, Farm To Table, Agricultural Sustainability, Water Recycling, Soil Science, Environmental Science, Food Supply Chain, Import And Export, Tariffs, Food Safety, Antibiotic Use In Dairy, Milk Quality, Cattle Nutrition, Pasture Raised, Grass Finished, Feedlot, Regenerative Agriculture, Consumer Food Choices, Food Fear, Farm Tours, Discover Ag, Direct To Consumer, Cotton Seed Feed, Citrus Feed, Food Pyramid, Fifth Generation Farmer

    48 min
  3. Nutrition Nugget: Dunkin's Protein Drinks

    MAR 6 · BONUS

    Nutrition Nugget: Dunkin's Protein Drinks

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

    10 min
  4. The Alcohol-Cancer Connection (feat. Cecily Mak)

    MAR 4

    The Alcohol-Cancer Connection (feat. Cecily Mak)

    Did you know that consuming alcohol, even casually, is classified in the same cancer risk category as tobacco and asbestos? Today’s conversation is all about the alcohol-cancer connection, the sober curious movement, and how we can make informed choices about our health. On Salad With a Side of Fries, Jenn Trepeck welcomes Cecily Mak, a former Silicon Valley attorney, breast cancer survivor, and author of Undimmed, for a conversation that is equal parts eye-opening science and deeply personal storytelling. Cecily shares how losing her mother to esophageal cancer and later facing her own breast cancer diagnosis led her to uncover this critical, under-discussed connection between alcohol and cancer risk, and what all of us can do with that information today. What You Will Learn in This Episode: ✅ The five distinct biological mechanisms that directly link alcohol and cancer. ✅ How the alcohol industry has followed a playbook similar to Big Tobacco, suppressing updates to alcohol labeling laws and lobbying against stronger public health disclosures for decades. ✅ What the sober curious movement looks like beyond the AA model and how alcohol moderation rather than full abstinence can still make a meaningful, measurable difference in your long-term health. ✅ How Cecily Mak's Eight Awarenesses framework helps individuals break free from unwanted habits by building agency, self-compassion, and intentional choice rather than relying on willpower or labels. The Salad With a Side of Fries podcast, hosted by Jenn Trepeck, explores real-life wellness and weight-loss topics, debunking myths, misinformation, and flawed science surrounding nutrition and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. TIMESTAMPS: 00:00 The truth about alcohol and cancer risk, why metabolizing alcohol releases a DNA-damaging carcinogen 04:34 Cecily's mother's cancer diagnosis and how years of alcohol dependency shaped her path forward 06:31 A 30-day experiment of an alcohol-free lifestyle reveals transformative benefits on sleep and relationships 08:29 Cecily's breast cancer diagnosis and the discovery linking her drinking history to breast cancer risk factors 12:40 Removing the dimmers and dependence on alcohol, and Cecily shares her journey of writing Undimmed: The Eight Awarenesses for Freedom from Unwanted Habits 17:55 Alcohol classified as a group one carcinogen and how it ranks alongside tobacco, asbestos, and UV radiation 20:14 A discussion on the fight to update the outdated alcohol labeling laws 25:54 The five biological pathways: acetaldehyde, elevated estrogen, oxidative stress, impaired DNA repair, and increased permeability 32:55 Choosing clarity and alcohol-free living as the foundation for personal agency 40:26 Releasing judgment and cultivating self-compassion as tools for sustainable habit change 45:39 Cecily's one most important takeaway: learning to listen to ourselves as the most powerful tool in breaking unwanted habits KEY TAKEAWAYS: 💎 The link between alcohol and cancer is not theoretical. Alcohol is a proven group one carcinogen that produces acetaldehyde and DNA damage with every single drink, regardless of amount. 💎 The big alcohol industry has spent millions lobbying against updated alcohol labeling laws, keeping the majority of Americans uninformed about risks that many doctors rarely discuss. 💎 You do not need to commit to a lifetime of sobriety for alcohol moderation to matter. Choosing two glasses of wine per week over seven creates a meaningful, cumulative shift in your breast cancer risk factors. 💎 True freedom from unwanted habits comes not from willpower or labels, but from awareness and agency, the foundation of Cecily Mak's Eight Awarenesses in Undimmed. ABOUT THE GUEST: Cecily Mak is a mom, entrepreneur, investor, and author of Undimmed. Former tech executive (GC, CRO, COO) at Silicon Valley tech startups, she is a co-founding General Partner at Wisdom Ventures, where she backs founders and their companies focused on human connection and wellbeing. Her work centers on helping people and leaders operate with greater clarity, agency, and presence in a culture full of “dimmers,” the habits and norms that quietly dilute our attention and impact. She lives in Mill Valley, CA. RESOURCES: Become a Happy Healthy Hub 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 Dry Beyond January - Part One Dry Beyond January - Part Two Never a Great Time, Always a Perfect Time GUEST RESOURCES: Cecily Mak - Website Cecily Mak - LinkedIn Cecily Mak - Instagram Undimmed, a ClearLife Podcast Cecily Mak | Substack QUOTES: 00:22 "Just by having alcohol in our systems, we are releasing a carcinogen into our bodies that harms our DNA." Cecily Mak 11:26 "I think it is helpful for people to hear that it is the antithesis of how we would approach something." Jenn Trepeck 17:49 "I believe the difference between knowing what to do and actually doing it is understanding the why. This cancer connection may be the piece of the why that's missing." Jenn Trepeck 19:34 "Only one in four women in America today are aware of the link between alcohol and breast cancer, a proven causational link, and it is not coming through our expected channels." Cecily Mak 30:47 "It is all about informed choice, even if that choice is two glasses of wine a week versus seven." Jenn Trepeck 37:48 "It is ownership of your choices." Jenn Trepeck SEO KEYWORDS: Jenn Trepeck, Salad With A Side Of Fries, Nutrition Nugget, Health Coach, Weight Loss For Real Life, Alcohol And Cancer Risk, Breast Cancer Risk Factors, Alcohol Carcinogen, Acetaldehyde And Dna Damage, Estrogen And Breast Cancer, Alcohol Use And Health, Quitting Alcohol Benefits, Sober Curious Movement, Alcohol-Free Lifestyle, Reducing Alcohol Intake, Oxidative Stress And Alcohol, Alcohol And Hormones, Cancer Prevention Lifestyle, Alcohol Policy Reform, Surgeon General Warning Alcohol, Big Alcohol Industry, Alcohol Labeling Laws, Unwanted Habits, Dimmer Habits, Habit Change Framework, Eight Awarenesses, Undimmed Book, Alcohol Awareness, Health And Wellness Podcast, Jenn Trepeck, Cecily Mak, Esophageal Cancer, Group One Carcinogen, Alcohol And Estrogen Levels, Informed Choice, Alcohol Moderation, Drinking Less, Breast Cancer Awareness, Us Alcohol Policy Alliance, Silicon Valley, Health Coaching, Salad With A Side Of Fries, Sober Living, Clarity And Alcohol, Alcohol Dependency, How Does Alcohol Increase Breast Cancer Risk, What Happens To Your Body When You Stop Drinking Alcohol

    53 min
  5. Nutrition Nugget: 0 Calorie (Zero Calorie) Drinks

    FEB 27 · BONUS

    Nutrition Nugget: 0 Calorie (Zero Calorie) Drinks

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

    13 min
  6. Q & A from the Happy Healthy Hub

    FEB 25

    Q & A from the Happy Healthy Hub

    What if the reason you cannot lose weight, think clearly, or stop craving sugar after dinner has nothing to do with discipline and everything to do with your hormones, your gut, and what you are eating at breakfast? These are the questions your doctor might not be asking or answering, but Jenn is. On this episode of Salad With a Side of Fries, Jenn Trepeck pulls back the curtain on the powerful Happy Healthy Hub community by sharing this Q&A from inside the hub. Covering hormonal weight gain, natural cholesterol remedies, healing leaky gut, taming food noise, boosting morning energy, and why protein intake early in the day is the most underrated tool for controlling sugar cravings and stubborn weight loss, it’s likely your questions are included too! If you have ever felt like your body is working against you, this episode will help you understand why and what to do about it. For more Q & A, and answers to your personal questions, become a member of the Happy Healthy Hub here: https://asaladwithasideoffries.com/membership/ What You Will Learn in This Episode: ✅ Why hormonal weight gain and metabolic health are always the root cause of stubborn weight struggles and how willpower is never to blame, plus what actually depletes and replenishes this finite resource throughout your day. ✅ How to naturally support cholesterol management through omega-3 supplements, soluble fiber, and reducing sugar and refined grains, and why coenzyme Q10 is essential for anyone currently taking a statin. ✅ The key markers of gut health recovery, including zonulin testing and secretory IgA, and how repeated insults like antibiotics and artificial sweeteners compromise intestinal permeability over time. ✅ How increasing protein intake earlier in the day dramatically reduces food noise, nighttime eating, and sugar cravings, and why satiety hormones like leptin and ghrelin are the real drivers behind your appetite. The Salad With a Side of Fries podcast, hosted by Jenn Trepeck, explores real-life wellness and weight-loss topics, debunking myths, misinformation, and flawed science surrounding nutrition and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. TIMESTAMPS: 00:00 Intro: You don’t lack willpower, you’re just spending your finite resources elsewhere throughout the day 03:26 Natural cholesterol remedies using omega-3 supplements, soluble fiber, and reducing sugar/grain/starch intake 07:13 Why coenzyme Q10 is critical for anyone on a statin and the disconnect between statin use and heart health outcomes 09:47 Healing leaky gut: how to recognize recovery, what causes gut lining breakdown, and whether gut health and intestinal permeability damage can fully reverse 15:34 Understanding food noise: how restriction, undereating, and low protein intake amplify cravings throughout the day and why low protein intake early in the day leads to nighttime eating 20:46 Hormonal weight gain vs. metabolism: the roles of insulin, leptin, ghrelin, and satiety hormones in body weight 24:50 How to stop sugar cravings after dinner by switching habits, increasing protein intake, and creating new meal-end rituals 27:19 Warm water with lemon as a bedtime ritual: supporting digestion, gallbladder health, and signaling the end of meals naturally 30:17 What is the easiest area to change first: nutrition, exercise, or health, and discussion of habits 34:04 Jenn’s go-to-tips for meal prep, cooking and takeout, favorite fitness activity and wellness habit that made the biggest difference 42:00 Looking at health and wellness on social media and how it is tied to economics and the top wellness trends for 2026 KEY TAKEAWAYS: 💎 Willpower is a finite and replenishable resource. Hormonal weight gain and metabolic imbalances, not a lack of discipline, are almost always driving stubborn weight-loss resistance. Using willpower upstream to build habits is the most effective long-term strategy. 💎 Cholesterol management is far more connected to sugar and refined grains than to dietary fat. Omega-3 supplements with DHA and EPA, soluble fiber, and regular movement are among the most effective natural cholesterol remedies available without a prescription. 💎 Gut health recovery takes time, especially after years of antibiotics, artificial sweeteners, and processed food. Zonulin testing and secretory IgA are reliable functional markers to track real progress in intestinal permeability healing. 💎 Increasing protein intake early in the day is one of the most powerful and underused tools for silencing food noise, reducing sugar cravings, preventing nighttime eating, and supporting balanced satiety hormones throughout the day. RESOURCES: Become a Happy Healthy Hub 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 It Takes Heart Q & A Supplements Willpower Won't Power There's a New Food Pyramid. Now What? QUOTES: 04:22 “Our cholesterol is really tied to sugar way more than it is to fat, and many of us have been told that it's all about fat." — Jenn Trepeck 06:41 “Soluble fiber creates almost a gel-like substance, and the cholesterol can get stuck in that fiber to be eliminated from the system." — Jenn Trepeck 08:15 “Your heart is a giant, very important muscle. If we are blocking the body's production of coenzyme Q10, which is the fuel for our muscle cells, that is a problem." — Jenn Trepeck 17:20 “Nighttime eating is directly connected to undereating in the first half of the day." — Jenn Trepeck 26:48 “If what we are having to end our meal is a little fruit, go for it. We can pick our battles. Over time, as you beef up the protein, things shift." — Jenn Trepeck SEO KEYWORDS: Jenn Trepeck, Salad With A Side Of Fries, Nutrition Nugget, Health Coach, Weight Loss For Real Life, Hormonal Weight Gain, Stubborn Weight Loss, Cholesterol Management, Statin Alternatives, Omega-3 Supplements, Soluble Fiber, Gut Health, Leaky Gut, Intestinal Permeability, Zonulin Testing, Dysbiosis, Microbiome Health, Food Noise, Sugar Cravings, Willpower And Weight Loss, Protein Intake, Blood Sugar Balance, Insulin Resistance, Leptin And Ghrelin, Metabolic Health, HDL Cholesterol, Triglycerides, Coenzyme Q10, Circadian Rhythm, Morning Energy, Nighttime Eating, Undereating Protein, Functional Lab Testing, Secretory IgA, Autoimmune And Gut Health, GLP-1, Satiety Hormones, Natural Cholesterol Remedies, Healthy Fats, Fiber And Heart Health, Deep Sea Fish, DHA And EPA, Sugar And Cholesterol, Nutrient Dense Foods, Weight Management Strategies

    50 min

  7. FEB 20 · BONUS

    Nutrition Nugget: Javvy Coffee

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

    13 min

  8. FEB 18

    Global Perspectives on Menopause (feat. Zora Benhamou)

    Are you dreading menopause? What if the menopause horror stories you've heard aren't the whole truth? Women across five continents have shared surprisingly different experiences with this inevitable life transition, and their insights might completely change how you approach your own future health. Jenn Trepeck hosts returning guest Zora Benhamou on Salad with a Side of Fries for a groundbreaking conversation about menopause around the world. As a gerontologist who's interviewed over 300 women from Vietnam to France, Zora reveals which symptoms appear universal, which treatments different cultures embrace, and why almost no one's mother prepared them for this transition, regardless of where they live. What You Will Learn in This Episode: ✅ How socioeconomic status and stress management impact the timing and severity of menopause symptoms across different cultures and communities worldwide. ✅ Why menopause experiences with hormone replacement therapy vary dramatically from Spain's hesitation to France's acceptance, and what this reveals about menopause stigma. ✅ The surprising universality of hot flashes and mood swings despite geographic differences, plus which Asian countries show remarkable openness about libido changes during the perimenopause transition. ✅ How gerontology research connects the mind-body connection to aging gracefully, and why understanding your entire life course health matters for longevity planning. The Salad With a Side of Fries podcast, hosted by Jenn Trepeck, explores real-life wellness and weight-loss topics, debunking myths, misinformation, and flawed science surrounding nutrition and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. TIMESTAMPS: 00:00 Global menopause perspectives and how cultural menopause experiences shape women's transitions worldwide 05:59 Understanding gerontology research and why the mind-body connection matters from birth through post menopause life 08:59 Gathering research from over 300 women about menopause, asking five questions 16:21 Socioeconomic status impact on perimenopause transition timing and how stress management affects menopause anxiety levels 20:54 Hot flashes: universality versus cultural differences in libido changes and mood swings during hormonal transitions 23:08 Hormone replacement therapy attitudes and HRT options 27:19 Understanding menopause as a spectrum with diverse experiences and tools to make the perimenopause transition easier 29:02 Breaking menopause stigma through conversation and recognizing menopausal depression as life-threatening, and why knowing it's hormones, not you, can save lives 30:47 Cultural differences in menopause discussion from the Czech Republic's ageism to varying levels of openness worldwide 33:21 How household support and reverence for older women create better menopause outcomes and easier transitions 36:18 Understanding perimenopause starts in mid-thirties with progesterone loss, not just something after age 50 38:40 The 103 menopause symptoms beyond hot flashes, including joint pain, anxiety, and sleep issues, are often misdiagnosed 39:43 Testing, measuring, and assessing perimenopause symptoms through data tracking and biohacking for better health KEY TAKEAWAYS: 💎 Women worldwide face similar dismissal from medical professionals regarding menopause symptoms, creating a universal gap in menopause education that leaves patients struggling to find proper menopause support and treatment options. 💎 Gerontology research reveals the aging process begins at birth, making perimenopause transition preparation in your thirties crucial for longevity planning rather than waiting until symptoms appear later in life. 💎 With 103 documented menopause symptoms ranging from joint pain to phantom smells, many women suffer misdiagnosis and unnecessary medications when hormone replacement therapy or biohacking approaches could address root causes effectively. 💎 Your perception and management of stress management during the menopausal journey matters more than the stressors themselves, while household support and feeling revered significantly improve outcomes and ease the entire transition experience. ABOUT THE GUEST: Zora Benhamou is a gerontologist who studies aging and is dedicated to challenging menopause stigma and ageist stereotypes. As the dynamic host of the Hack My Age podcast, she focuses on empowering women navigating the menopausal transition through biohacking techniques and information from forward-thinking experts. Zora serves as a passionate menopause educator. She is the visionary behind HackMyAge.com and the author of the Longevity Master Plan and the cookbook "Eating For Longevity," offering invaluable resources and programs for women in perimenopause and postmenopause. Zora's commitment to normalizing conversations about menopause is evident in her creation of the support group and community, Biohacking Menopause. She completed the Institute of Bioidentical Medicine's Menopause Method training and Dr. Stacey Sims' Menopause for Athletes course, and is an active member of esteemed organizations such as the Gerontological Society of America, the Aging Society of America, the British Menopause Society, and the European Menopause and Andropause Society. With a Master's degree in Gerontology from the prestigious University of Southern California, Zora's expertise extends to sports nutrition coaching and Oxygen Advantage Breathing instruction, further enriching her holistic approach to women's wellness. RESOURCES: Become a Happy Healthy Hub 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 Supercharge Recovery from Surgery and More (feat. Zora Benhamou) The Longevity Equation GUEST RESOURCES: Hack My Age Biohacking Menopause Membership - Hack My Age Hack My Age - Instagram Hack My Age (@HackMyAge) • Facebook Zora The Explorer (@hackmyage) | TikTok Hack My Age - YouTube Biohacking Menopause Support Group | Facebook Reverse Menopause Weight Gain: New Blood Sugar Balancing Tips - Jenn Trepeck How To Simplify Health & Build Consistency in Midlife With This Biostack - Jenn Trepeck Menopause & Blood Sugar: How to Use a Continuous Glucose Monitor - Zora Benhamou QUOTES: 01:24 "One of the biggest topics in wellness over the last year has been menopause, and we're still learning every single day." - Jenn Trepeck 10:58 "Menopause is inevitable, but suffering is optional." - Zora Benhamou 25:09 "In women's health across the board it's this suck it up, figure it out mentality." - Jenn Trepeck 26:55 “So interesting and so funny that, as we said, we sort of block it out. We don't necessarily see ourselves the way other people experience us.” Jenn Trepeck 38:41 "There are over 103 symptoms of menopause that are documented, and we only think about five or six." - Zora Benhamou SEO KEYWORDS: Jenn Trepeck, Salad With A Side Of Fries, Nutrition Nugget, Health Coach, Weight Loss For Real Life, Menopause Symptoms, Global Menopause Perspectives, Hormone Replacement Therapy, Perimenopause Transition, Hot Flashes, Menopause Anxiety, Cultural Menopause Experiences, Menopause Education, Post Menopause Life, Bone Density Testing,...

    48 min
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4.8
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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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