In this episode, Lisa and guest expert Jenn Trepeck break down some of the most common myths and challenges around food and health. Together they dive into practical ways to make intentional eating feel less overwhelming, from writing meals down to using alarms as training wheels for new habits. Jenn also clarifies the role of carbohydrates, highlighting the importance of fiber-rich fruits and vegetables and how to balance starches for stable blood sugar.

Topics Include:

• Intentional Eating
• Intermittent Fasting
• Sustainable Weight Management 
• Mindful Nutrition

[1:50] Lisa discusses the value of aligning with guests whose lived experience mirrors the struggles of her audience, making space for authentic and relatable conversations and asks Jenn to introduce herself. Jenn Trepeck is a health coach and host of the podcast Salad with a Side of Fries, came to wellness through her own “saga” of dieting and body struggles. After years on the weight-loss roller coaster, discovered an approach that transformed her relationship with food and inspired her to coach others. Since 2019, she’s been helping people reclaim their health and freedom around food through her practice and podcast.

[12:41] Lisa asks Jen to elaborate on what she learned that she now teaches. Lisa notes that her teaching usually focuses on the mental/emotional side of food, and Jen's perspective on the physical/biological aspect is a valuable addition. Lisa and Jenn discuss how many food cravings are not about willpower but about biology, often driven by low blood sugar and how once she understood this, her choices became less emotional and more about listening to her body’s needs. Lisa talks about how what people often call “emotional eating” is frequently under-fueling throughout the day, which creates confusion and guilt.

[15:38] Lisa and Jenn talk about how effective weight management is achieved by maintaining balanced blood sugar levels. Jenn uses a grocery store conveyor belt analogy to explain blood sugar. When food comes at a steady pace, insulin carries fuel properly, but spikes or dips push excess into fat storage. Lisa thinks this analogy is a powerful way to show how simple shifts in timing and balance can create stability rather than shame around food.

[29:11] Jenn provides a framework for eating that focuses on food quality and uses hand measurements for portion sizes, rather than counting calories or macros. She believes that if the food is of high quality, the body can regulate the quantity on its own. This approach promotes balance without the need for restrictive counting.

[44:09] Lisa acknowledges that being mindful about meal timing, size, and content is crucial for stability but represents a significant mental block for many people, as it can feel overwhelming to take on this responsibility. Jenn suggests writing down what you eat and when you eat it on paper to free up mental capacity. She explains that using alarms as reminders to check for hunger can also help with planning.

[55:06] Jenn reminds listeners that not all carbohydrates are equal. Our meals should prioritize fiber-rich carbohydrates from vegetables and fruits. Jenn suggests that a healthy approach to weight focuses on "fat removal" and improving body composition rather than just lowering the number on the scale. 

[1:10:46] Lisa and Jenn wrap up the episode by discussing Jenn’s typical meals and how listeners can find Jenn. Jenn’s podcast, Salad with a Side of Fries |  Website | Instagram.

*The views of podcast guests do not necessarily reflect the views and beliefs of Lisa Schlosberg or Out of the Cave, LLC.

⁠Purchase the OOTC book of 50 Journal Prompts⁠

⁠Leave Questions and Feedback for Lisa via OOTC Pod Feedback Form ⁠

Email Lisa: ⁠[email protected]⁠

⁠Out of the Cave Merch⁠ - For 10% off use code SCHLOS10

Lisa’s Socials: Instagram⁠ ⁠Facebook⁠ ⁠YouTube⁠

Reclaiming Peace With Food Retreat at the Omega Institute - September 7-12, 2025