Are you one of the millions of Americans who eat the Standard American Diet? Even if you’re not, you’re likely at risk of developing pre-diabeties, insulin resistance, and chronic inflammation. But, DON’T panic, because today’s episode is packed with simple steps to help you take control of your blood sugar and lower your risk of diabetes and chronic disease.

On this Salad with a Side of Fries episode, host Jenn Trepeck tackles the hard truth: many people are already pre-diabetic and don’t even know it. From hidden insulin resistance to chronic inflammation, Jenn breaks down how the American diet and lifestyle are fueling a national health crisis. You'll learn how poor sleep, stress, a lack of fiber, and nutrient-depleted foods undermine your metabolic health—and what you can do today to take control and manage your risks. 

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) Why is the Standard American diet the recipe for pre-diabetes and diabetes, and what is insulin resistance
• (04:18) Metabolic health connects to every system, and the ultra-processed food dilemma
• (09:48) Why supplements are important
• (14:30) Everyone is pre-diabetic, unless. Nutrition: protein, fiber, quality fat
• (21:31) America’s fiber problem and the role of the microbiome
• (26:55) Our society is sedentary
• (30:35) The impact stress and loneliness can have on your health
• (34:56) Are you sleep deprived
• (37:30) Let’s talk about the environment and toxins
• (42:07) If you don’t like it, don’t eat it and focus on prevention

KEY TAKEAWAYS:

• Most people eating the Standard American Diet are already pre-diabetic due to high consumption of ultra-processed foods, even if their labs don't reflect it yet. Modern farming, soil depletion, and long-distance transport have stripped our food of nutrients, making quality sourcing and supplementation essential.
• Staying ahead of metabolic disease means taking daily action—moving your body, managing stress, eating well, sleeping, and staying connected.  Even a short walk after a meal can significantly reduce blood sugar spikes. Daily activity improves energy and focus, builds muscle, enhances insulin sensitivity, and monitors glucose levels.
• Just because a drink is labeled “prebiotic” doesn’t mean it replaces real vegetables. Whole fruits and vegetables provide a variety of fibers that support gut health more effectively than most supplements or processed drinks. You can’t supplement your way out of poor nutrition. Supplements are only as good as their quality. Many synthetic options don’t break down or absorb adequately, making them useless. Food first, then smart supplementation.
• Chronic stress triggers hormonal changes that lead to insulin resistance and fat storage. The damage builds over time because most people don’t recognize their stress. Managing stress is just as crucial as managing diet and exercise.

QUOTES:         

(08:56) “Our food supply is ripening while in transit, not connected to the vine where nutrients come from.” - Jenn Trepeck

(18:54) “Variety is your friend. Eat the rainbow.” - Jenn Trepeck

(23:30) “I'm a big fan of supplements, but you cannot supplement your way out of poor nutrition. Food first, then mart supplementation.” - Jenn Trepeck

(39:36) “Next time you need to replace a mattress or a pillow. Let's make sure it's a material that isn't going to off-gas toxins.” - Jenn Trepeck

"It comes down to default vs design because the way our world is set-up around us, the default would easily be the recipe for pre-diabetes and diabetes. That's why we're here...unless you do this now." - 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

Movember: Men's Health

Real People, Real Results: Shannon 

Nutrition Nugget: Ultra-Processed Food

GMO, Organic, and Local, Oh My!

How to Cheat

8 Domains of Health

America's Fiber Problem

Q & A: Supplements

Tick…Tick…BOOM