Salad With a Side of Fries Nutrition, Wellness & Weight Loss

Can strength training for women over 40 still change your life? It can, and the sooner you begin, the more you gain. Learn how muscle protects your energy, balance, and independence through menopause and beyond. From push and pull to hinge and carry, simple moves make everyday life easier.

Host Jenn Trepeck sits down with Jeanne Phares, a retired CPA, certified health coach, and leukemia survivor who rebuilt her body after a stem cell transplant. Together they discuss strength training after 40, why losing estrogen changes the game, and how sleep, recovery, and protein make every workout count.

What You Will Learn in This Episode:

✅ Why it is never too late to start strength training in your 40s, 50s, 60s, and beyond, and how a flywheel habit beats motivation.

✅ How the push, pull, squat, hinge, and carry build functional movement for longevity and fall prevention.

✅ What estrogen loss does to muscle and why protein, water, and fiber needs rise with age.

✅ How to choose the correct weight, train at home with exercise bands, and protect recovery through sleep.

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 real-life wellness and weight loss, including drinking, eating out, and skipping the grocery store.

TIMESTAMPS:

00:00 Why women fear bulky muscles from strength training and how the testosterone myth keeps them stuck

2:00 From CPA to health coach, a Leukemia diagnosis and stem cell transplant shaped Jeanne’s work with women in midlife

4:54 Why strength training matters most for women in midlife and the role menopause plays in muscle building

10:20 Begin today and build a habit, not motivation, and track real progress with strength measurements instead of the scale, which cannot show how much muscle you gain

11:50 The push, pull, squat, hinge, and carry framework for functional body movement and connect workouts to real goals and layer on protein-forward nutrition, plus water and fiber

14:05 Build a flywheel system instead of an eight-week program, adding recovery and sleep to protect muscle

17:30 How strong muscles prevent falls in women over 60 and why longevity matters more than building big muscles

23:41 How to lift the correct weight, how to avoid injury, and how to choose a midlife trainer

26:32 Home gym basics for beginners, from light weights and straight exercise bands to body weight workouts on a yoga mat

27:58 Squat form made simple, using a chair, cushion, and mirror to modify the move safely at any mobility level and how to balance your routine across all five functional movements

30:15 Real exercise examples for the push, pull, squat, hinge, and carry, from rows to deadlifts and suitcase carries

32:33 The carry, grip strength as a leading indicator of longevity, and lifestyle choices that support strength training and prioritizing recovery

33:30 Rest days and active recovery, why rest days are not cheat days and Jeanne’s pre-workout practice of gratitude, showing up for yourself, and dynamic stretching before lifting

KEY TAKEAWAYS:

💎 A simple habit beats motivation, so start today and let momentum do the work, with no need to wait for Monday.

💎 Lifting weights will not make you bulky, because women carry a fraction of a man’s testosterone, and strength training is what creates a toned look.

💎 Putting yourself first is not self-care indulgence. Protecting your body protects your independence and the people who rely on you.

💎 A short gratitude ritual and a dynamic warm-up before each session remove hesitation and help you show up for yourself.

ABOUT THE GUEST:

Jeanne Phares is the founder of Sage Lifestyle Collective, a publishing imprint and coaching brand for women in midlife and beyond. A retired CPA with over 40 years of personal strength training experience and a certified Health and Wellness Coach, Jeanne brings a rare blend of financial expertise, lived experience, and evidence-based health knowledge to everything she creates.

Through Sage Lifestyle Collective, Jeanne publishes books across women's health, personal finance, retirement planning, and gift categories, with titles spanning strength training, menopause and perimenopause, and money management for women. Her catalog reflects a single conviction: midlife is a season of agency and reinvention, not decline.

Beyond publishing, Jeanne developed the 8-Week Sage Strength Transformation Program, a coaching program centered on progressive strength training, protein-forward nutrition, sleep and recovery, and cortisol management for women navigating perimenopause and menopause. She also coaches women 40 and older directly, helping them build strength, confidence, and a healthier relationship with their changing bodies.

Jeanne is a passionate speaker and podcast guest who loves talking with groups about strength, health, and reinvention in midlife. Sharing this message with women who need to hear it is some of the work she finds most rewarding.

Based in Los Angeles, Jeanne is a mother of two daughters and considers Sage Lifestyle Collective a generational legacy project. When she isn't writing or coaching, you'll find her strength training, reading, sewing, or studying French.

RESOURCES:

Sponsored by Dash Dog Food - text DASH to 833-801-0500 to get 60% off your first box!

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

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About Uncomplicating Wellness

Text ‘Book’ to 833-801-0500

GUEST RESOURCES:

Jeanne - Email

Sage Life Style Press - Website

Set an Appointment

SAGE LIFESTYLE PRESS (@jeanne.sage_lifestyle) | TikTok

Jeanne - Sage Lifestyle - Instagram

Jeanne Phares - LinkedIn

Jeanne - Author - Sage Lifestyle Press

Sage Lifestyle - YouTube

QUOTES:

7:58 “I believe the difference between knowing what to do and doing it is understanding why.” – Jenn Trepeck

9:16 “Estrogen is muscle protective. When you don’t have estrogen, you don’t have that, and we start losing muscle in our 30s.” – Jeanne Phares

9:52 “The changes in hormones make it more challenging to build the muscle, to maintain the muscle that you have, to break down the protein that you’re eating, even to absorb all of those nutrients.” – Jenn Trepeck

12:47 “If you want energy, start to strength train. If you want to feel good in your body and have confidence, start to strength train. – Jeanne Phares

36:11 “Those recovery days or those rest days, that’s the moment for the cardio, the yoga, some of the other types of movement that maybe isn’t as weight- or resistance-focused.” – Jenn Trepeck

45:42 “It is never too late to start strength training. You can make gains, and they are absolutely worth the effort.” – Jenn Trepeck

Jenn Trepeck, Salad With A Side Of Fries, Nutrition Nugget, Health Coach, Weight Loss For Real Life, Strength Training, Strength Training for Women, Midlife Women, Menopause, Perimenopause, Postmenopause, Muscle Loss, Estrogen, Build Muscle, Protein-Forward Diet, Functional Movement, Progressive Resistance, Exercise Bands, Home Gym, Body Weight Exercises, Squat, Deadlift, Kettlebell Swing, Farmer’s Carry, Grip Strength, Longevity, Fall Prevention, Recovery Days, Active Recovery, Sleep, Fiber, Water Intake, Kidney Function, Habit Building, Flywheel, Strength Measurements, Personal Trainer, Sage Lifestyle Collective, Leukemia Survivor, Stem Cell Transplant, Health Coach, Testosterone, Dynamic Stretching, Gratitude, Weighted Vest, Slow Tempo Reps, How To Start Strength Training After 40, Strength Training For Women In Menopause. Strength Training For Women Over 40

Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about one tiny word you probably say every day: should. Have you ever noticed how often it shows up when you think about food, workouts, and your health? Jenn digs into what people are searching online, why the answer to nearly every one of those questions is “it depends,” and a surprising line she heard that gave her chills. Some say a little pressure gets you moving, while others say it quietly works against you. Is the word “should” a helpful push or a hidden trap, and what might happen if you swapped it for a different word? Jenn shares where she lands, and the answer might change how you talk to yourself. 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:

Sponsored by Dash Dog Food - text DASH to 833-801-0500 to get 60% off your first box!

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

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Nutrition Nugget: Guilt

Perception Vs. Reality

Jenn Trepeck, Nutrition Nugget, Salad With A Side Of Fries, Health Tips, Wellness Tips, Positive Self Talk, Should, Could, Shame, Guilt, Self Talk, Should Talk, Mindset, Motivation, Wellness, Weight Loss, Healthy Habits, Diet Culture, Intermittent Fasting, Calorie Counting, Gluten Free, Low Carb, Protein Supplement, Red Meat, Water Intake, Eating Habits, Emotional Eating, Food Shame, Brené Brown, Self Compassion, Self Judgment, Behavior Change, Health Coach, Lifestyle Coach, Mindful Eating, Food Rules, Dieting, Healthy Lifestyle, Body Image, Self Worth, Mental Health, Nutrition Advice, Sustainable Habits, Stress Management, Sleep, Exercise, How To Stop Shoulding Yourself With Food, Why Shame Does Not Motivate Healthy Eating

Your lymphatic system is a cleanup network with no automatic motor of its own, and most of us have slowed it down over the years. The good news is that better lymphatic drainage may start with how you breathe, move, and eat. Learn how to help your body clear what it no longer needs.

Host Jenn Trepeck welcomes Dr. John Douillard, an Ayurvedic longevity expert and former director of player development for the NBA's New Jersey Nets, to explain diaphragmatic breathing, nose breathing, and metabolic health, plus how to improve lymphatic flow naturally for longevity. Learn why a weak diaphragm may leave you tired, stiff, and sluggish, and which simple movements can help. You will also hear easy ideas for walking after meals, citrus peel, and better sleep.

What You Will Learn in This Episode:

✅ How the lymphatic system works as your body's waste removal and immune delivery network, and why the diaphragm acts as its pump.

✅ Simple diaphragmatic breathing steps through the nose that support lymph drainage and calm the nervous system.

✅ How digestion, stress, and walking after meals influence lymph congestion and metabolic health.

✅ Which signs may show your efforts are working, including less morning stiffness, a steadier stress response, and better sleep.

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 real-life wellness and weight loss, including drinking, eating out, and skipping the grocery store.

TIMESTAMPS:

00:00 The best sleep position for brain lymph drainage

04:47 Ironman training and Ayurveda lead to nose breathing, meditation, and faster athletic recovery for Dr. Douillard

08:06 Nose breathing versus mouth breathing study shows parasympathetic calm and how to reach the runner's high

12:00 What the lymphatic system does, why the diaphragm is the lymph pump, and the glymphatic link to brain health

16:25 Metabolic health and lymph congestion: how undigested protein and fat lead to fatigue, stiffness, and swelling

19:11 Does sleeping position signal stuck lymph? Why side sleeping beats back sleeping for brain lymph drainage

20:52 Cellulite and lymph congestion, plus citrus peel bioflavonoids like diosmin and hesperidin for microcirculation

24:11 Rebounding, jump rope, vibration plates, and hydration for lymph flow versus treating the upstream cause

25:16 Walking after meals, Shata Pavali, and how post-meal movement supports digestion, blood sugar, and lymph

30:10 Step-by-step diaphragmatic breathing through the nose with nitric oxide benefits for better lymph flow

39:38 Signs your lymphatic support is working: less morning stiffness, stress resilience, strength, and better sleep

KEY TAKEAWAYS:

💎 Dr. Douillard explains that the diaphragm is the true lymphatic pump, so slow, full breaths through the nose are the foundation of lymph health.

💎 Incomplete digestion may send undigested protein and fat into the lymph, which is why he treats digestion as the upstream fix rather than simply avoiding trigger foods.

💎 Rebounding, jump rope, and vibration plates support lymph movement, but hydration, daily movement, and a short walk after eating matter just as much.

💎 Left side sleeping, citrus peel bioflavonoids, and nitric oxide boosting foods like beets are easy add-ons that fit a longevity routine.

ABOUT THE GUEST:

Dr. John Douillard, D.C., C.A.P., is an Ayurvedic longevity expert, founder of LifeSpa. For 40-plus years, he has helped more than 100,000 patients and many athletes as the former Director of Player Development for the NBA’s New Jersey Nets. He has built a trusted Ayurveda and natural health education platform with 1,500+ free articles and videos, reaching 500,000+ followers and over 12 million YouTube views. He studied Ayurveda in India in 1986, then co-directed Deepak Chopra’s U.S. center and trained medical doctors in Ayurveda. He has written seven books, including Eat Wheat, The 3-Season Diet, and Body, Mind, and Sport.

Dr. John is known for “proving ancient wisdom with modern science.” He teaches simple daily habits that improve digestion, energy, sleep, resilience, and longevity by working with the body’s rhythms, including circadian timing, seasonal eating, nose breathing, the microbiome, and lymphatic health. In a world of wellness hype and restrictive trends, his approach helps listeners build sustainable health that actually lasts.

RESOURCES:

Sponsored by Dash Dog Food - text DASH to 833-801-0500 to get 60% off your first box!

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:

John Douillard's LifeSpa - Website

John Douillard - LinkedIn

Dr. Douillard - Facebook

Life Spa - Instagram

John Douillard - X

John Douillard - YouTube

John Douillard - TikTok

Ayurveda Meets Modern Science Podcast | John Douillard's LifeSpa

The Best Diaphragmatic Exercises: Breath Training for Better Health

QUOTES:

12:23 "Most people are walking around with a broken lymphatic pump." – Dr. John Douillard

16:00 "Turn the volume up, slow this down, listen to it again and again to ensure that what we're talking about today becomes part of daily practice." – Jenn Trepeck

25:25 "The lymph loves water and it loves hydration and it loves movement." – Dr. John Douillard

40:20 "Add in some of these practices and see what you notice, because it can show up in every part of your life." – Jenn Trepeck

45:35 "Ensuring lymphatic flow doesn't have to be another time-consuming activity. Instead, it could be a simple, intentional moment, a couple of choices with proper breathing." – Jenn Trepeck

Jenn Trepeck, Salad With A Side Of Fries, Nutrition Nugget, Health Coach, Weight Loss For Real Life, Lymphatic Drainage, Lymphatic System, Lymph Flow, Lymphatic Pump, Diaphragm, Diaphragmatic Breathing, Nose Breathing, Mouth Breathing, Nitric Oxide, Parasympathetic Nervous System, Fight Or Flight, Runner's High, Ayurveda, Longevity, Metabolic Health, Digestion, Undigested Protein, Lymph Congestion, Glymphatic System, Long Haul COVID, Cognitive Decline, Brain Lymph, Sleep Position, Thoracic Duct, Cellulite, Citrus Peel, Bioflavonoids, Hesperidin, Diosmin, Rebounding, Jump Rope, Vibration Plates, Hydration, Walking After Meals, Blood Sugar, Heartburn, Stomach Acid, Bile Production, Stress, Ribcage, Ujjayi Breath, How To Improve Lymphatic Flow Naturally, Diaphragmatic Breathing For Lymphatic Drainage

Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Crunch. Have you ever wondered why a bag of chips seems to taste better the louder it snaps, or why a soft snack never quite hits the spot? Jenn digs into a quirky study where identical chips were judged fresh or stale based on nothing but sound, and explores why that crunch lights up our brains and keeps us hooked. Some say it is all about our primitive wiring, while others point to the psychology of satisfaction and even a hidden outlet for aggression. Food companies seem to know a thing or two about this as well. So is crunch a helpful sensory cue that keeps us mindful, or a clever trap engineered to keep us reaching for more? Jenn shares what she sees in her clients and a few swaps worth trying, but you will have to listen to find out where she lands. 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:

Sponsored by Dash Dog Food - text DASH to 833-801-0500 to get 60% off your first box!

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: Popcorn

Jenn Trepeck, Nutrition Nugget, Salad With A Side Of Fries, Health Tips, Wellness Tips, Healthy Crunchy Snacks, Crunch Cravings, Crunchy Foods, Satisfying Crunch, Food Texture, Multisensory Eating, Sound Of Chewing, Pringles Study, Journal Of Sensory Studies, Salty Snack Cravings, Potato Chips, Ultra-Processed Foods, Healthy Snacks, Roasted Chickpeas, Nuts And Seeds, Popcorn, Jicama, Raw Vegetables, Mindful Eating, Distracted Eating, Food Cravings, Weight Loss, Wellness, Nutrient Dense Foods, Food Manufacturers, Pro-Inflammatory Ingredients, Food Additives, Read Food Labels, Satisfaction, Auditory Cues, Evolutionary Eating, Freshness, Portion Control, Emotional Eating, Healthy Eating Habits, Crunchy Snack Alternatives, Eating Experience, Fresh Produce, Craving Crunch, Sensory Science, Weight Loss For Real Life, Why Do I Crave Crunchy Foods, Healthy Crunchy Snacks for Cravings

Bariatric surgery is the most effective tool for permanent weight loss, yet fewer than 1% of eligible people ever choose it. Host Jenn Trepeck of Salad With a Side of Fries sits down with bariatric surgeon Dr. Betsy Dovec to unpack gastric bypass results, weight regain, GLP-1 medications, and the aftercare habits that separate lasting success from a rebound. Learn how to compare bariatric surgery vs. GLP-1 medications for your own goals. If you have tried every diet and still feel stuck, this conversation could change how you see your options. Press play for the honest, judgment-free facts behind the stigma.

What You Will Learn in This Episode:

✅ How gastric bypass works, from the thumb-sized pouch to the Y-shaped reconnection, and why nutrient absorption stays normal.

✅ Why the lap band and sleeve gastrectomy fell short, and when revisional surgery can restore comfortable eating.

✅ How BMI misses visceral fat and why body shape matters when choosing between surgery and medication.

✅ What pre-op preparation looks like, including eating three meals a day, building a meal plan, and starting a protein-forward routine.

✅ Dr. Dovec’s Four Ms that make the difference between results that last and gaining the weight back (regardless of your approach to losing the weight).

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 real-life wellness and weight loss, including drinking, eating out, and skipping the grocery store.

TIMESTAMPS:

00:00 Dr. Betsy Dovec opens with why bariatric surgery is the most effective tool for weight loss and a safer outpatient option

05:23 How Dr. Dovec went from studying pediatrics in West Virginia to becoming a bariatric surgeon

08:49 What to know about bariatric surgery today and comparing weight loss surgery options

13:11 Gastric bypass results and how gastric bypass works: the thumb-sized stomach pouch, the Y-shaped reconnection, and four small incisions

15:15 Nutrient absorption after gastric bypass and weight regain explained: why 85 percent of patients keep weight off and how GLP-1s help after bariatric surgery

19:03 Signs bariatric surgery may be a fit and discussion of the pre-surgery education and aftercare pillars for success

27:55 Preparing for surgery: simple habits to start now, and why obesity care needs a comprehensive, multidisciplinary approach and real partnership

KEY TAKEAWAYS:

💎 Bariatric surgery works best as one piece of a multidisciplinary approach that pairs surgery or medication with nutrition, movement, mindset, and community.

💎 Lifelong follow-up is what separates the 85% who keep the weight off from the 15% who regain, and GLP-1 medications can help break plateaus after surgery.

💎 Stigma and misinformation, not lack of need, keep fewer than 1% of eligible patients from considering surgery, even though modern outpatient care is safer than most assume.

💎 Access is shifting as surgery centers and direct-to-employer bundled programs push for cost containment, which could make obesity care more affordable.

ABOUT THE GUEST:

Dr. Elizabeth “Betsy” Dovec is the world's top female bariatric weight loss surgeon. She is a trailblazing surgeon and the founder and CEO of BodyByBariatrics and The Surgical Institute of Central Florida in Orlando. Over the past 12+ years, she has performed more than 6,500 bariatric surgeries and has completed more bariatric procedures than any other female bariatric surgeon in U.S. history.

Dr. Dovec leads a first-of-its-kind, 15,000-square-foot ambulatory surgery and wellness center that combines bariatric surgery, medical weight loss (including GLP-1 medications), GI care, and aesthetics under one roof. After leaving a secure 7-figure hospital job, Dr. Dovec took out a 12-million-dollar loan to build her own center and make weight loss and obesity care accessible and sustainable for people who feel like they’ve tried everything.

Dr. Dovec has become a powerful voice for modern, patient-first, value-based obesity care. She is a Diplomate of the American Board of Obesity Medicine and a Fellow of both the American College of Surgeons and the American Society for Metabolic and Bariatric Surgery.

Passionate about ending obesity stigma, she advocates treating obesity as a chronic medical disease, not a personal failure, and provides unprecedented lifelong post-surgery support through programs, community retreats, and her podcast, The Weight Loss Collab.

RESOURCES:

Sponsored by Dash Dog Food - text DASH to 833-801-0500 to get 60% off your first box!

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:

BodyByBariatrics - Website

Surgical Weight Loss | Bariatric Surgery -Instagram

Body By Bariatrics - Facebook

The Weight Loss Collab - YouTube

BodyByBariatrics - TikTok

Elizabeth A. Dovec - Instragram

Dr. Elizabeth A. Dovec - Facebook

Dr. Elizabeth A. Dovec - LinkedIn

QUOTES:

08:01 “The average person that comes to see a bariatric practice has tried an average of 22 legitimate diet and exercise plans before they come to us.” Dr. Betsy Dovec

08:49 "Bariatric surgery, first and foremost, is the most effective tool that exists to lose weight and keep it off." – Dr. Betsy Dovec

16:30 "So about 15% of bariatric patients will gain some weight back, but 85% don't." – Dr. Betsy Dovec

24:30 "I come to everything from the biopsychosocial approach, which is this idea that everything is biological, psychological, and sociological." – Jenn Trepeck

29:34 "The piece that's sticking with me is that there are multiple pieces of this puzzle that we're fitting together for each individual, whether it's surgical or pharmaceutical, it's not necessarily a magical be-all end-all without the other pieces in place." – Jenn Trepeck

29:50 "It's comprehensive, multidisciplinary, and you've got to come at it from every angle. There is no silver bullet that's just gonna take care of it." – Dr. Betsy Dovec

30:18 "That's my pet peeve with GLPs is that we now have this hyper-focus on one part of this versus all of the hormones involved." – Jenn Trepeck

Jenn Trepeck, Salad With A Side Of Fries, Nutrition Nugget, Health Coach, Weight Loss For Real Life, Bariatric Surgery, Gastric Bypass, Weight Loss, GLP-1 Medications, Weight Regain, Lap Band, Sleeve Gastrectomy, Revisional Surgery, Type 2 Diabetes, Obesity Stigma, Body Mass Index, Visceral Fat, Nutrient Absorption, Outpatient Procedure, Surgery Center, Medical Weight Loss, Obesity Medicine, Metabolic Health, High Protein Diet, Emotional Eating, Group Therapy, Weight Loss Therapy, Pre-Op Education, Aftercare, Meal Plan, Mindset, Community Support, Virtual Consultation, Body By Bariatrics, Stomach Pouch, Small Intestine, Malabsorption, Vitamin Deficiencies, Chronic Disease, Multidisciplinary Approach, Health Coach, Employer Healthcare, Insurance Coverage, Lifelong Follow-Up, Gold Standard, Bariatric Surgery Vs GLP-1 Medications, How To Prevent Weight Regain After Gastric Bypass

Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about NMN (Nicotinamide Mononucleotide), the anti-aging supplement everyone from celebrities to your own family members seems to be asking about. Why did it explode in popularity when its cousin NAD+ was the star just a couple of years ago? Is it truly a breakthrough for aging at the cellular level, or is it just the latest shiny wellness trend? Jenn breaks down what NMN is, why it was off limits in supplements for so long, and what to look for if you are curious. She also shares what she's noticed after months of experimenting, and why some of her clients and colleagues report a very different experience. So, is NMN worth adding to your routine, or is the hype bigger than the results? Press play to find out where Jenn lands. 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

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A Salad With a Side of Fries Instagram

NAD Plus - Website

Global NAD Plus - Website

Prime NMN - Website

Global Prime NMN - Website

Nutrition Nugget: NAD

Jenn Trepeck, Nutrition Nugget, Salad With A Side Of Fries, Health Tips, Wellness Tips, NMN Supplement, NMN, NAD+, Nicotinamide Mononucleotide, NAD+ Precursor, Anti-Aging Supplement, Healthy Aging, Longevity, Cellular Energy, Mitochondrial Function, Nicotinamide Riboside, NR Vs NMN, Spermidine, Fisetin, NMN Dosage, NAD+ Levels, Cellular Health, DNA Repair, Metabolic Health, Perimenopause, Kim Kardashian, FDA, Dietary Supplements, Antioxidants, Gut Health, Cognitive Function, Insulin Sensitivity, ATP Production, Mental Clarity, Energy Support, Weight Loss, Wellness, Supplement Quality, Aging Well, Brain Health, Inflammation, Physical Performance, Women Over 40, Youth Molecule, Best NMN Supplement Dosage For Anti-Aging, NMN Vs NAD+ Supplement Which Is Better

What happens when gut health, menopause, peptides, nutrition, and food policy all start converging? After seven years of conversations about the future of wellness, the trends are pointing toward a bigger shift: new tools may change how we approach healthspan, and yet the fundamentals still matter.

Host Jenn Trepeck closes out The Next Frontier Files, the seven-episode miniseries retrospective from Salad With a Side of Fries as she reflects on year seven. She shares her own take on the next frontier in wellness, and explains how peptides and food policy fit into the future of healthspan. It is a big-picture reminder that the basics still matter most, no matter which new trend arrives next.

What You Will Learn in This Episode:

✅ Why convergence is the defining theme of year seven, with gut health, menopause, and peptides appearing together like never before.

✅ How the GLP-1 boom is pushing fiber and micronutrients into the spotlight, and why muscle wasting is a risk of eating too little.

✅ Which foundations, from nutrition and sleep to community, protect your healthspan when new biohacking tools arrive.

✅ How a proposed reckoning with the food supply and processed foods could make quality nutrition more affordable.

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 real-life wellness and weight loss, including drinking, eating out, and skipping the grocery store.

TIMESTAMPS:

00:00 Welcome to the year seven finale and a look at how wellness trends all converge at once

04:15 Philip Pape begins year seven recap with precision medicine, genetics, and artificial intelligence joining forces

07:19 Abby Sharp warns against the pathologizing of hunger and our bond with food

11:51 Jared St. Clair discusses why gut health and microbiota transplant may explain more than digestion, including mental health

13:06 Dr. Stan Pierce shares his perspective on Neuralink, brain-computer interfaces, and new funding for brain research that could change healthcare

16:06 Hormones, menopause, thyroid, and peptides as five voices reach beyond their own topics

19:14 Sarah Wragge predicts Fiber and micronutrients will take center stage as GLP-1 users risk bone density and muscle loss

20:14 Dr. Diane Mueller discusses why aging gets blamed too often, and how community, connection, and cortisol shape healthspan

24:38 Dr. Eric Osansky discusses the relationship between cortisol and stress management

26:01 Molly McNamee says let’s get back to basics: why foundations of health never go out of style as new trends keep cycling

26:38 Jenn pulls together all the predictions as well as her own thoughts for the next frontier in wellness

KEY TAKEAWAYS:

💎 Viral trends often arrive before the research does

💎 Build your bio stack first, because hydration, movement, stress care, purpose, and mindset make every biohacking tool work better.

💎 A lot of what gets blamed on aging deserves a closer look, and blood markers can help you catch preventable disease early.

💎 Real change in healthcare starts when you reclaim autonomy over your health, one informed choice at a time.

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

The Next Frontier Files: The Frontier We Didn't Choose - Vol 1

The Next Frontier Files: Precision and Permission - Vol 2

The Next Frontier Files: Precision and Permission - Vol 3

The Next Frontier Files: Ask the Robot vs. the Tried & True - Vol 4

The Next Frontier Files: The Body Knew First (vol.5)

The Next Frontier Files: More Puzzle Pieces, Real and Claimed (vol.6)

The Alcohol-Cancer Connection

The Truth About Alcohol

America's Fiber Problem

The Health Tool No One's Talking About

The Diseases You Don't Have to Get and the Blood Markers that Prove It

How to Know You're Healthy and Not Just Not Sick

The Longevity Equation

Nutrition Nugget: Laughter

Nutrition Nugget: Hugs

Blue Zones: A Blueprint for Physical and Mental Health

Nutrition Nugget: Holding Hands

QUOTES:

02:16 "Everything we've tracked throughout the last six episodes of this miniseries and six years of content shows up in year seven. Everything all at once in the same episodes, sometimes even in the same sentences. This is convergence." – Jenn Trepeck

05:37 “I really think it is understanding our genetics and epigenetics and nutrigenomics, which is the interplay between genetics, nutrition, and lifestyle, and how our nutrition and our lifestyle can turn up and turn down the volume on our genes.” – Jenn Trepeck

29:37 "I hope that this will reinforce the continued commitment to the foundations of healthspan so that we can make the most of those benefits, because we add the biohack to our biostack." – Jenn Trepeck

31:14 "When we increase the cost of the more processed foods, subsidize the farming and the cost of quality nutrition, we will see over time that quality, more nutritious foods become more economical." – Jenn Trepeck

31:50 "It is still my frontier in wellness to change the state of healthcare by empowering individuals to reclaim autonomy over their health and their lives." – Jenn Trepeck

Jenn Trepeck, Salad With A Side Of Fries, Nutrition Nugget, Health Coach, Weight Loss For Real Life, Wellness Trends, Weight Loss, Gut Health, Peptides, Hormones, Menopause, GLP-1, Convergence, Precision Medicine, Genetics, Nutrigenomics, Artificial Intelligence, Healthspan, Community, Connection, Fiber, Micronutrients, Cortisol, Thyroid, Hormone Replacement Therapy, Regenerative Medicine, Longevity, Foundations Of Health, Back To Basics, Food Supply, Processed Foods, Food Additives, Nutrition, Hydration, Sleep, Stress Management, Mindset, Biohacking, Accessible Wellness, Neuralink, Alcohol And Cancer, Microbiota Transplant, NMN, Anti-Aging, Social Media Trends, Preventable Disease, Next Frontier In Wellness Predictions, Healthspan Foundations For Biohacking

Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Olive Garden. Yes, the chain restaurant with the famous unlimited breadsticks. Can a sit-down Italian favorite really fit into a healthy lifestyle? Jenn dug into the nutrition facts, and what she found surprised even her, especially when it comes to one number that shows up in nearly every dish. Olive Garden has also launched a new Lighter Portions menu aimed at people taking GLP-1 medications, so Jenn did some detective work to see what is behind it. Is it a true game changer or something else entirely? She also shares which soups, salads, and entrees might deserve a spot at your table, and which classic dishes could be a bigger challenge than you would guess. Is Olive Garden ever a smart choice, or should it stay off your list? Listen in to hear Jenn's final verdict. 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

Olive Garden Lighter Portions Menu

Jenn Trepeck, Nutrition Nugget, Salad With A Side Of Fries, Health Tips, Wellness Tips, Olive Garden Nutrition, Olive Garden Menu, Olive Garden Healthy Options, Wellness And Weight Loss, Healthy Eating At Restaurants, Eating Out Healthy, Sit Down Restaurant, Chain Restaurant, GLP-1 Menu, GLP-1 Medication, Weight Loss Drugs, Lighter Portions, Portion Sizes, Sodium Content, High Sodium Foods, Low Sodium Choices, Soup Salad And Breadsticks, Unlimited Breadsticks, Minestrone Soup, Pasta E Fagioli, Herb Grilled Salmon, Grilled Chicken Margherita, Shrimp Scampi, Chicken Parm, Gluten Sensitive Menu, Nutrition Facts, Macronutrients, Carbohydrates, Protein, Fiber, Saturated Fat, Calorie Density, Healthy Restaurant Choices, Dining Out Tips, Weight Loss Tips, Fast Food Alternatives, Restaurant Nutrition, Mindful Eating, Healthiest Things To Order At Olive Garden, Olive Garden Lighter Portions Menu Nutrition Facts

Six years of experts. One question asked every single time, and a pile of predictions that either aged beautifully or fell apart on contact with reality. Some of the boldest claims came wrapped in credentials, while some of the quietest answers turned out to be the ones worth keeping. Year six was when the wellness conversation got loud enough that discernment became the real skill.

On this episode of The Next Frontier Files, Jenn Trepeck plays back year six of the next frontier in wellness answers and hands-down verdicts. Fat cells that remember your old weight. Menopause research that still has not arrived. Peptide therapy sitting next to skin tanning in the same sentence. Artificial intelligence in medicine, and the guest who predicted the backlash a year before it happened. Plus a hydrogen claim about living into the thousands that deserves the raised eyebrow it gets.

What You Will Learn in This Episode:

✅ Why fat cell memory rewrites the RNA of your cells and makes weight maintenance harder after rapid loss, especially after GLP-1 drugs

✅ How genetics and the microbiome shift with your environment, which is why one-size-fits-all advice keeps failing

✅ What methylation risk scores and biological age testing could unlock as they move toward FDA approval

✅ The difference between a wearable data point and the time, care, and listening that actually changes outcomes

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 real-life wellness and weight loss, including drinking, eating out, and skipping the grocery store.

TIMESTAMPS:

00:00 Jenn shares why seven years of wellness trends became a seven-part miniseries built from one rapid-fire question

04:45 The year six theme arrives, exploring fat cell memory and being on the same team as your own body

05:19 Professor Ferdinand von Meyenn on prevention, health span, and incentivizing care before disease

07:38 Dr. Kathy Campbell on genetics and the microbiome as two universes of variables and complexity

08:57 Hannah Went discusses the methylation risk scores and FDA approval

09:33 Vince Sant on peptide therapy for joint health, muscle recovery, and where the claim drifts

10:41 Zora Benhamou and Monica Packer discuss menopause research gap and gender neutral studies

11:56 Ashley Fillmore feels like the future is bright, but hopes it will be more affordable for the average consumer

13:01 Jenn Malecha shares a new frontier of functional medicine for pets

16:23 Dr. Dana Stern on artificial intelligence and predictive health

18:25 Dr. Andrea Nakayama feels the frontier is going to be wearables, but has thoughts about where she wishes it was going

19:39 Greg the Hydrogen Man claims reversed aging and a device that does not exist yet

21:58 Martin Pytela hopes that the HHS will find that drugs should be regulated separately from food

23:44 Getting back to basics with real food, daily movement, consistency, and self-kindness

KEY TAKEAWAYS:

💎 Not every piece handed to you belongs in your picture. A real piece of the wellness puzzle comes with research, nuance, and honesty about what is still unknown. A claimed piece arrives with an NDA and a promise of living for a thousand years.

💎 The most useful predictions were the least dramatic ones. Prevention over treatment. Healthspan over lifespan. Eating real food and moving daily. The unsexy answers keep outperforming the exciting ones.

💎 Data is the easy part. Wearables, functional testing, and metabolic rate measurement are all real and improving. Yet, affordability and access still lag, and none of it replaces a clinician who listens to the whole story.

💎 Guests are not just predicting the field; they are building it. One guest referencing another guest's book years later shows a genuinely interconnected wellness ecosystem, not a series of isolated forecasts.

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

The Next Frontier Files: The Frontier We Didn't Choose - Vol 1

The Next Frontier Files: Precision and Permission - Vol 2

The Next Frontier Files: Precision and Permission - Vol 3

The Next Frontier Files: Ask the Robot vs. the Tried & True - Vol 4

The Next Frontier Files: The Body Knew First (vol.5)

Nutrition Nugget: Chick-fil-A

Nutrition Nugget: Panera

QUOTES:

04:45 "I think understanding the science and biology of it all also helps us understand what's happening in the body, and then we can be on the same team as our bodies rather than feeling like it's doing this thing that we don't understand." – Jenn Trepeck

06:34 "Fat cells remember. They hold onto the memory of a previous weight, and an obesogenic environment overwrites the RNA of the fat cell." – Jenn Trepeck

17:15 “I think we're making a big shift kind of towards the AI era in wellness, although here's my thought on that: I think we're gonna find we need to stop, pivot, and revert to some of the basics.” – Jenn Trepeck

19:11 "The data is the easy piece. The hard piece, the one that people keep leaving out of the picture, is time, care, and active listening." – Jenn Trepeck

28:50 "Not every piece someone hands you belongs in your picture. Real ones are worth adding, claimed ones are worth a second look." – Jenn Trepeck

Jenn Trepeck, Salad With A Side Of Fries, Nutrition Nugget, Health Coach, Weight Loss For Real Life, Wellness Trends, Next Frontier In Wellness, Health Span, Longevity, Aging, Prevention, Fat Cell Memory, Metabolic Disease, Bariatric Research, Weight Maintenance, GLP-1 Drugs, Ozempic, Wegovy, Zepbound, Genetics, Microbiome, Epigenetics, Methylation Risk Scores, Biological Age, Peptide Therapy, Joint Health, Muscle Recovery, Menopause, Perimenopause, Women's Health Research, Hormones, Functional Medicine, Functional Testing, Metabolic Rate, Personalized Health, Artificial Intelligence, Predictive Health, Wearables, Health Data, Red Light Therapy, Methylene Blue, Food Safety, Measles Outbreak, Real Food, Consistency, How To Tell Real Wellness Advice From Hype, Why Menopause Research Is Still Missing From Women's Health

Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about cozy cardio, the viral trend of trading intense workouts for pajama-clad walks, candlelit stretching, and low-key movement paired with your favorite show or drink. It sounds too easy to work, so does swapping intensity for comfort really move the needle on your health, or is it just a trendy excuse to skip the hard stuff? Jenn breaks down the biochemistry behind why gentler movement might do more for your cortisol, consistency, and long-term results than you'd expect. Still, she also flags a few situations where leaning on cozy cardio alone could work against you. Is this the missing piece your routine has been needing, or a trend best kept in moderation? Jenn shares her honest take. 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

7 Low-Impact Cardio Exercises To Try

hope (@hope_zuckerbrow) | TikTok

Canadian Cozy Cardio - TikTok

The (Many) Benefits of a Cardio Workout

Blood Pressure: Types, Ranges & Readings

How To Improve Cardiovascular Endurance

The Health Benefits of Walking

Pilates 101: What It Is and Health Benefits

Hop to It: 6 Benefits of Jumping Rope

How to Start Working Out (Even After Months of Not Moving)

CEP Juan Ruiz López

Quality, not quantity, counts most in exercise, diet | ScienceDaily

What Does ’Moderate-Intensity Exercise’ Mean Anyway?

Workout Motivation: Do's and Don'ts To Help You Actually Stick to Your New Exercise Routine

I Bought a Desk Treadmill—And It's Revolutionized My Work Routine | Vogue

Cozy Cardio Workout: 45 Minutes on My Walking Pad | TikTok

The Sweaty Workout That’s Been Scientifically Proven To Help With Depression | Vogue

Pilates or Yoga: Which Workout Is Better?

The True Benefits Of Walking Every Day, From Balancing Your Blood Sugar To Lowering Stress | Vogue

4 Reasons Why Gaining Muscle Is Key To Healthy Aging | Vogue

7 Tips on Starting (and Keeping!) a Healthy Habit | Vogue

David Lloyd Club Turó (@davidlloydclubturo) · Barcelona

Habituatea - Instagram

El pequeño libro de la constancia - Amazon

The ‘Cozy Cardio’ TikTok Trend, Broken Down By A Personal Trainer - Forbes Vetted

'GMA' explores 'cozy cardio' trend l GMA

How 'Cozy Cardio' Helped a Former Weight-Loss Influencer Rethink Exercise - Business Insider

Cozy Cardio Intensity Workouts

Podcast: Is ‘Cozy Cardio’ as Effective as High-Intensity Workouts? | Health Matters | NYP

A Neuroscientist-Approved Trick to Stop Procrastination | Vogue

“Cosy Cardio” is my new favorite thing to do! : r/loseit

Jenn Trepeck, Nutrition Nugget, Salad With A Side Of Fries, Health Tips, Wellness Tips, Cozy Cardio, Low Impact Workout, Cardiovascular Exercise, Weight Loss, Wellness Influencer, Stress Management, Cortisol Regulation, Fight Or Flight Response, Non Exercise Activity Thermogenesis, NEAT, Fat Oxidation, Cellular Energy Pathways, Insulin Sensitivity, Endorphins, Dopamine, Vagus Nerve, Resistance Training, Muscle Metabolism, Flexibility Training, Balance Training, Longevity, Heart Health, Blood Pressure, Cholesterol Levels, Consistency, Habit Building, Self Love, Exercise Motivation, Moderate Intensity Exercise, Walking Workout, Pilates, Yoga, Jump Rope, Jumping Jacks, Cycling, TikTok Trend, Movement Routine, Functional Muscle, Independent Living, Nervous System Regulation, Mental Health And Exercise, Benefits Of Cozy Cardio For Stress Management, How To Start A Cozy Cardio Routine