Are you navigating perimenopause or menopause while also managing chronic health conditions? Or perhaps perimenopause has triggered an underlying, previously dormant issue? Traditional healthcare may not be enough to combat the symptoms, but do not fear! Today’s guest is here to teach us how your nervous system, immune system, and hormones can all work together to support healing and longevity. 

This week, host Jenn Trepeck is joined by Dr. Jessica Drummond, Founder and CEO of The Integrative Women’s Health Institute. Together, they explore how seemingly “silent” chronic conditions like endometriosis, pelvic pain, autoimmune disorders or even long covid, can complicate menopause—and what you can do about it. Dr. Drummond shares her insights on calming the nervous system, building metabolic health through nutrient-dense habits, and using tools like heart rate variability (HRV) to guide recovery. 

The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, who discusses wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. 

IN THIS EPISODE: 

• (00:00) The impact of menopause on silent chronic conditions
• (05:44) Dr. Jessica Drummond reflects on her professional journey in the chronic condition space
• (11:11) Common underlying chronic conditions affecting menopause
• (16:08) Discussion of the silent underlying conditions that can manifest later in life
• (25:43) Calming the nervous system to heal in a consistent way
• (30:50) The importance of your metabolic health in the form of nutrient-dense food, strength training, walking, hydration and circadian rhythm
• (32:09) Discussion of heart rate variability, recovery, and developing the art of sitting quietly
• (41:36) The importance of working with a health coach to plan for the future of your health

KEY TAKEAWAYS:

• Menopause and perimenopause symptoms can be overwhelming on their own. Still, when layered on top of chronic conditions like endometriosis, pelvic pain, autoimmune disorders, or post-viral syndromes (e.g., long COVID), it creates a compounded health challenge. 
• Traditional training often overlooks the role of nutrition, nervous system regulation, and lifestyle in healing. Chronic conditions—especially during perimenopause—require a personalized, holistic strategy.
• Healing during menopause doesn’t require drastic changes—small, consistent steps matter most. Start where it feels easiest, like mindfulness, nutrition, or gentle movement. Recovery and nervous system regulation are just as important as action. Tools like heart rate variability (HRV) can help track progress, showing that true resilience comes from balancing effort with rest.
• Integrating the nervous, immune, and hormone systems is the key to living a longer, more active, healthier life. When these systems are balanced and working together, they support overall well-being and longevity.

QUOTES:         

• (10:04) “In my traditional physical therapy training, nutrition was not emphasized as a healing tool. It was more like you needed adequate nutrients to perform certain physical activities, but we didn't think about it from an anti-inflammatory standpoint.” - Dr. Jessica Drummond
• (13:59) “Research shows us that acute illnesses like infections trigger chronic diseases.” - Dr. Jessica Drummond
• (22:36) “It's exposing these underlying things that have been lying dormant, that we just brushed aside or pushed through because they weren’t really standing in the way of us doing the things that we wanted to do.”  - Jenn Trepeck
• (40:19) “I think we make these plans expecting perfection, planning for this optimal, ideal day that never happens. So put these things in place so they happen even on the days where we don't feel a hundred percent, even on the days where nothing goes as planned.” - Jenn Trepeck

RESOURCES:

Become A Member of Salad with a Side of Fries

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                

GUEST RESOURCES:

The Integrative Women's Health Institute

Integrative Women's Health  - Podcast 

Integrative Women's Health - PubMed

Innovative Approaches to Chronic Pain with The Anodunos Method Team

GUEST BIOGRAPHY:

Dr. Jessica Drummond, DCN, CNS, PT, NBC-HWC, is a leading expert in women's health and the Founder and CEO of The Integrative Women’s Health Institute. With 25 years of clinical experience, in her MenoChronic Program, she specializes in supporting women ages 35-55 through the perimenopause and menopause transitions who struggle with underlying chronic conditions such as pelvic pain, endometriosis, post-viral syndromes (such as long covid), and autoimmune issues, using health coaching, integrative, and functional medicine. She is a licensed clinical nutritionist, physical therapist, and board-certified Women’s Health Coach. Dr. Drummond is the best-selling author of Outsmart Endometriosis and Clinician to Coach: Secrets to Building Your Successful Health Coach Practice, offering practical strategies for health and wellness practitioners.