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

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn is talking about rucking. Have you heard of it? It is when you walk while carrying extra weight on your back which is said to have a host of benefits. Does Jenn think rucking is a good element to add to your movement routine? Is it safe for everyone? Tune in to hear her thoughts. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday.  Have an idea for a nutrition nugget?  Submit it here: https://asaladwithasideoffries.com/index.php/contact/       

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

If you’ve ever lost weight only to gain it back, you are not alone! This weight re-gain is referred to as relapse and it’s extraordinarily common and this is a must listen! Jenn explores the complexities of breaking the yo-yo dieting cycle, understanding relapse rates in weight management and what we can do to reduce our own relapse rate. 

This week, Jenn discusses the psychological and behavioral challenges of maintaining weight loss, emphasizing the importance of mindset and the tendency to revert to old habits. Drawing parallels to alcohol and smoking breaks, they highlight societal stigma and personal identity issues. The episode emphasizes the need for a holistic approach to lifestyle changes, focusing on sustainable habits and self-awareness to achieve long-term health and wellness.

The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing 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: 

• [01:53] The concept of relapse rates in weight management and behavior change.
• [03:01] Jenn shares the recipe and tool members get this week..
• [07:38] The importance of mental and behavioral shifts for maintaining weight loss.
• [10:35] Weight management relapse rates to those in alcohol recovery.
• [12:16] What are some of the stigmas associated with weight loss and identity?
• [23:06] Why individuals regain weight, focusing on the physiological changes during weight loss.
• [25:05] How low blood sugar affects behavior and the tendency to revert to old habits.
• [26:01] The importance of quickly noticing when old behaviors resurface to minimize relapse duration and addressing the challenge of changing self-identity from being a dieter to a healthier individual.
• [30:14] Shifting perspective on cheat meals from frequent indulgences to occasional treats for special occasions.
• [37:00] What are the tools and behaviors that can help reduce our relapse rates?

KEY TAKEAWAYS: 

• Understand the importance of consistency and sustainable habits to avoid the pitfalls of repetitive weight loss and gain.
• Recognize the mental and behavioral hurdles that come with keeping the weight off, and develop strategies to address them.
• Remember what the parallels are between weight management and other behavior changes, such as quitting smoking or reducing alcohol consumption, but unlike those situations, the goal here is not a relapse rate of zero.

QUOTES: 

• “Maintenance is the least sexy thing there is, and what can happen is we accomplish this success and then we stop doing the things that got us there.” - Jenn Trepeck
• "When I work with my clients, it's 12 weeks to build the tool belt so you can go live the rest of your life. It's building the tool belt to handle whatever comes our way.” - Jenn Trepeck
• “There's a misconception of how change works. We're led to believe, and we want to believe, that we flip a switch or check the box and then onward! That's not really how it happens...at all!” - Jenn Trepeck
• "We end up losing the weight as water, muscle, and bone. The scale stops moving, we get frustrated, we go back to those eating habits, and we gain the weight back as fat."  - Jenn Trepeck
• "Our objective is not zero relapse; it's to make the relapse shorter, recognize it faster, and have a shorter, quicker path to moving forward." - Jenn Trepeck

RESOURCES:

Become A Member of Salad with a Side of Fries

Jenn’s Free Menu Plan

Celebrating 3 Years with the 5 fat factors

Willpower Won’t Power

How to Cheat

Take your foot off the gas (Reverse Dieting)

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! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn is talking about PFAS and weight gain. These are chemicals that don’t break down in our bodies or in the environment. PFAS can be found just about everywhere in our modern lives. Research is showing that PFA’s impact weight gain and potentially by more than our diets(!), but how? And is this really possible? Tune in to find out! ! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday.  Have an idea for a nutrition nugget?  Submit it here: https://asaladwithasideoffries.com/index.php/contact/       

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

It can feel so frustrating trying to determine what will actually work when it comes to health and weight loss. Maybe you feel like you’ve tried everything, or you’ve been dieting for more than 10 years and still aren’t seeing the results you want. Tune in to understand why. 

This week, Jenn is joined by community pharmacist Dr. Kathy Campbell to discuss how our bodies are (or aren’t) adapting in this modern world. Dr. Campbell shares why people are experiencing metabolic dysfunction and what we can do to battle it, given that she calls obesity “modern-day famine.” She talks about what factors in the world are impacting our health, and what is going on at a chemical level that we may not even be aware of. Dr. Kathy Campbell shares how to identify our own health culture, and determine what tweaks we need to make to have the biggest impacts. Oh! And Jenn also asks about GLP-1 drugs like Ozempic and Wegovy! Tune in to learn more.

The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing 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: 

• [3:55] Jenn shares what members are getting this week.
• [5:53] Dr. Kathy Campbell shares her personal experience with weight management.
• [8:11] What does Dr. Campbell do as a community pharmacist?
• [12:16] How does metabolic dysfunction work in our bodies?
• [14:37] What are some of the consequences or expressions of our primitive caveman biology living in conflict with our modern world?
• [20:02] Dr. Campbell talks about how we are being failed and how that impacts our health. 
• [23:25] How can you start to identify your own health culture and the tweaks you can make for big impacts?
• [27:55] What does culture mean to Dr. Campbell? 
• [31:16] What does Dr. Campbell think about GLP-1’s?
• [37:08] Rapid fire, off topic questions for Dr. Kathy Campbell. 

KEY TAKEAWAYS: 

• What the body is doing is a hundred percent of the time appropriate to the environment with which it is surviving. It’s not just the macro environment like the air around us, it’s also the internal environment of the body, what’s going on within the cellular level.
• You are the expert of your own body. Use yourself as a type of science experiment, try things and see if they work for you. If they don’t try something else. 
• There is a time and a place for medicine, but if you are taking pharmaceuticals and are not changing your habits and your lifestyle, you are doing your body a disservice. GLP-1’s can be a tool in your tool box, but you also have to put in the work to fix your gut and focus on your overall health. 

QUOTES: 

• [9:41] “The problem isn’t our genetics. The problem is we’ve had a catastrophic environmental change for our human self and we have not evolved. I don’t know that we will evolve to actually survive the current environment.” - Dr. Kathy Campbell
• “When people come to me, most are over-fed and under-nourished. That ends up in a place of metabolic dysfunction, insulin resistance, we observe it as obesity.” - Jenn Trepeck
• [12:54] “The critical chemistries I see in the body are nutrients, oxygen, sunlight, water, love and connection. When I speak to my peers, I call it pharmacology, food pharmacology, and the hardest one is stress pharmacology.” - Dr. Kathy Campbell
• [24:32] “You’re the only biochemical you, you’re a unique organism living in a unique life with a unique history. You have to create around you a team, and I call it a partner’s in health team. You need somebody that is a coach, you need a farmer, you need a doctor, you need a physical therapist, you need a massage therapist, if you don’t have a good hairdresser on there, you’re missing out. They’re all part of almost a mirror, because often we’re the last ones to know when the function slips, but that’s an honest journeying through our health.” - Dr. Kathy Campbell

RESOURCES:

Train Like an Olympian Nutrition Nugget

Olympics vs. Everyday Athletes Podcast

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

GUEST RESOURCES

Dr. Kathy Campbell's Website

Dr. Kathy Campbell's Instagram

GUEST BIO

Dr. Kathy M. Campbell, the driving force behind DrKathy Health, LLC, has been a clinical community pharmacist in Oklahoma for over 30 years. Her popular TEDx University of Tulsa talk, “Obesity: The Modern Famine,” highlights her innovative approach to community health, where she combines medical insight with her personal journey with obesity.

Harnessing a profound love for applied science and an empathetic

approach, Dr. Kathy has made it her mission to address patient challenges innovatively, often realizing that pivotal solutions stem from meaningful conversations. An advocate for proactive health, her expertise lies in melding the intricacies of food and stress biochemistry with traditional pharmacy. Her journey of personal health, managing obesity from a young age and losing 150 pounds, fuels her understanding and passion for proactive health management.

A proud alumna of the University of Oklahoma, Dr. Kathy boasts a bachelor of science in both zoology and pharmacy and later completed her doctorate of pharmacy in 2005. Moreover, her innovative streak in the pharmacy profession has positioned her as a go-to consultant for industry giants like Designs for Health and InBody.

A lifelong resident of Tulsa, OK, Dr. Kathy cherishes her 25-year bond with her supportive husband, Royce Campbell. Together, they nurture three young adults—Emma and her husband Bradly, and their youngest, Abby.

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn's talking about OWYN Protein Shakes. With so many pre-made, single-serve protein shakes out there, it can be hard to determine which is the best option for a quick on the go snack. Jenn breaks down the nutrition facts and marketing for OWYN Protein Shakes and gives her insight on how they are using ingredients. Tune in to learn more if you should include OWYN protein shakes in your diet. Like what you're hearing? Be sure to check out the full-length episodes; new releases every Wednesday.  Have an idea for a nutrition nugget?  Submit it here: https://asaladwithasideoffries.com/index.php/contact/       

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 Instagram

Understanding how metabolism works and all the different aspects that go into metabolic health can feel overwhelming. This week Jenn is breaking it all down into digestible pieces, so you can create metabolic flexibility. 

In this episode, Jenn is discussing metabolic flexibility. This is the body’s ability to burn different types of fuel (sugar or fat) depending on what’s available. She breaks down the different aspects that go into creating metabolic flexibility, including sleep, stress, movement, and nutrition. Jenn provides some great examples of how to implement each of these factors into your daily life, and which are most important when getting started. She takes the overwhelm out of this complex topic so that you can get started with one small thing today to create more metabolic flexibility in your life. Tune in today to learn more! 

The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing 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:

• [3:15] Jenn tells members the recipe they are getting this week and about the quarterly live Q&A.
• [5:23] What is metabolic flexibility? 
• [7:24] What is metabolism and how does it work? 
• [8:37] What is metabolic health and what are the indicators of metabolic health? 
• [13:45] What are the benefits of being metabolically flexible? 
• [18:11] How does intermittent fasting and the keto diet impact metabolism and metabolic flexibility?
• [27:12] Does sleep impact metabolic flexibility? 
• [31:21] Why does stress impact metabolic flexibility? 
• [35:18] How does exercise influence metabolic flexibility? 
• [40:00] Jenn summarizes how all these aspects come together when it comes to your health. 

KEY TAKEAWAYS:

• The ketogenic diet was originally designed to help treat seizures. If you do not experience seizures, the keto diet isn’t meant to be followed for life. 
• Sleep is one of the most accessible, effective ways to support metabolic flexibility.
• The key factor to ensure that we remove fat without losing as much muscle is eating quality and sufficient amounts of protein and strength training. We need all the macronutrients in order to maintain muscle mass and not turn the muscle into fuel. 

QUOTES: 

[2:29] “Metabolic flexibility is the body’s ability to use different sources of fuel, depending on what’s available. So essentially it’s the body using sugar or glucose or fat as it’s fuel. In an ideal scenario, the body’s able to adapt depending on what's available and it might go back and forth.” - Jenn Trepeck

[19:33] “When we’re eating processed foods, higher glycemic carbohydrates, foods that look like food but are really new to nature molecules, devoid of nutrition, it sets us up for challenges with glucose and insulin and again, allowing our body to do what it’s supposed to do. So whole, real foods meeting those dietary needs.” - Jenn Trepeck

[34:53] “Think about all the little things that you can build into your day to help chip away at that stress whether we feel like we’re stressed in that moment, so that we can start to make the shift and turn off that nervous system response that keeps us in that glucose burning state.” - Jenn Trepek

[44:35] “If you are in a place where you’re experiencing all of those symptoms, or signs of metabolic rigidity, let's start with a progression of working towards whole foods. Hitting our protein, fiber, quality fat. Let’s work to get our blood sugar in these middle ranges. Make sure we have all the stress reduction, the sleep, the movement, all of these other elements in place, and then we can evolve into a place where we start to experiment with some of the other things.” - Jenn Trepeck

RESOURCES:

The Mess of Stress Episode

Nutrition 101 Episode

Sleep on it Episode

Beyond Cardio Episode

Autophagy Nutrition Nugget

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 Instagram

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks, and approachable science. This week, Jenn's explaining why and how mindset is a muscle. She explains how to workout your mindset muscle, and the best ways to fuel it. From books, to meditation, to who you surround yourself with daily, there are a variety of ways to exercise your mindset muscle! Tune in to learn more. Like what you're hearing? Be sure to check out the full-length episodes; new releases every Wednesday.  Have an idea for a nutrition nugget?  Submit it here: https://asaladwithasideoffries.com/index.php/contact/       

RESOURCES:

Morning Routine Checklist Episode

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 Instagram

Do you know how much sugar you eat in a day? The answer may come as a shock, but Jenn is here to help us understand our sugar intake and give us practical steps to eat less sugar, and still enjoy our food. 

Are hidden sugars sneaking into your food? Today, we're diving deep into the surprising places sugar hides and the powerful impact it can have on your body. Navigating how much sugar you're consuming can feel overwhelming, but Jenn is here to break it all down for you. Join us as we explore the many names sugar goes by, simple strategies to reduce it in your meals, and practical tips to stay on track as you transform your habits for better health. 

The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing 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:

• [02:37] Members’ Recipe for this week & quarterly live session with Jenn.
• [4:40] How much sugar does the average American consume? 
• [7:43] Why do things taste sweeter? 
• [9:54] What happens in the brain when we consume sugar?
• [13:48] How many different names are there for sugar?
• [19:40] How can you know if you need to reduce your sugar intake or if you are experiencing a different issue?
• [24:58] What are the best ways to ditch sugar?
• [28:22] What sugar swaps can you make to hit the sweet spot while avoiding processed foods?
• [29:50] Should you ditch sugar cold turkey or do a gradual reduction? 
• [35:12] How should you start your day to avoid blood sugar extremes and sugar cravings?
• [38:35] What are the best ways to stay accountable when creating new habits? 

KEY TAKEAWAYS:

• Every blood sugar challenge or metabolic health challenge isn’t necessarily because of sugar. Other factors could include: low vitamin D, gut health, poor sleep, snacking, nutrient deficiencies, emotions, and more. 
• Do a cold turkey, 7 day sugar detox can help you see what impact sugar has on you. It also allows you to write some new rules for yourself, and look at what guidelines you want for yourself after the 7 days when it comes to sugar. 
• Accountability can create the perfect environment for changing your habits. Whether that’s a coach or a buddy, who can you connect with when the struggles come up? It will be easier than doing this on your own. 

RESOURCES:

Debunking Detox Episode

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 Instagram

QUOTES: 

[5:29] “The latest research I saw was from September of 2023, in a day 34 teaspoons of sugar, which is more than 500 calories. That equates to 100 pounds of sugar per year, per person.” - Jenn Trepeck  

[27:21] “My top tip when you start: Be sure you’re eating sufficient protein and eat regularly enough to keep your blood sugar in sort of this middle range. We want fluctuations, just not extremes.” - Jenn Trepeck

[32:34] “Red lines can help us have more willpower, it cuts the chatter in our minds. So if we can do seven days with those red lines, what I see, frankly, all of my clients in the last 17 years, seven days of red lines, eliminates a vast majority of those cravings and then our awareness of when those cravings show up and what we can use instead is infinitely easier than when we tiptoe.” - Jenn Trepeck

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn is talking about rice cakes. Rice cakes get a lot of attention as a great quick healthy snack…but are they really? Jenn walks through the nutrition facts, explains how they are “empty carbs” and yet still shares great tips for how you can healthfully implement rice cakes into your day, if you enjoy them. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday.  Have an idea for a nutrition nugget?  Submit it here: https://asaladwithasideoffries.com/index.php/contact/       

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

Jenn and her guest Kate are letting you in on a little secret today - you have the power to change your life. This episode is packed full of tips on how to stop living your life on default mode, and how to design the life you live. 

This week, Jenn is joined by empowerment coach Kate House. Kate shares about her quarter life crisis, and how she determined that she needed to take control of her life in order for it to change. She talks about the best ways to deal with contentment and comparison during bumpy seasons of life. Kate shares how she creates goals with her clients utilizing her framework Goals with Soul, and how to make new habits with simple tweaks in your day to create long lasting habits. Tune in to learn how to create goals with intention to fit into your life. 

The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing 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: 

• [6:19] We meet Kate as she shares her quarter life crisis. 
• [12:20] What is the difference between default and design, and how do you bridge the gap between the two? 
• [18:40] How do you deal with contentment? 
• [20:50] What are the best ways to deal with comparison? 
• [26:20] How can you determine what you want to focus on in the next season of life (or right now)? What is a Goal with Soul? 
• [34:43] Kate shares an example of breaking down your goals and making them truly attainable.
• [39:46] How can you work through imperfect action? 

KEY TAKEAWAYS: 

• A Goal with Soul starts with an intention. It is aspirational, attainable, meaningful, and seasonally appropriate.
• Action creates clarity and it’s what moves us forward. Make the action for your goal to be as small and simple as possible, so that it’s almost too easy to do it.
• Show up for yourself imperfectly, you will learn along the way and eventually master the skill. Action helps you create clarity and is what creates results. 
• Life goes through seasons, and there may be times when you have more time to take action and push your life forward, and other times where you need to slow down and focus on what is in front of you while implementing joy in the little pockets you have available. 

QUOTES: 

• [7:47] “I actually did have a light bulb moment because that was the moment I realized, oh my gosh, I am the only person who can change this for myself. Dennis can’t do it for me, my boss can’t do it for me, I have to take ownership of my life and I have to decide to pour myself into the things that feel fulfilling, that feel like I’m living by design, cause up until that point, I was kind of living by default.” - Kate House
• [8:36] “Nothing changes if nothing changes, and also what I’m not changing, I’m choosing.” - Kate House
• [13:48] “To me, living by design means hitting pause on the busyness of life and taking time to really be present with the people that I love most. The cool thing to me about living by design is that it is unique for each and every one of us.” - Kate House
• [41:24] “Ed Mylett had this great quote on a podcast years ago, he said imperfect action beats perfect inaction every time. I draw on it so often to inspire me to take action and to do it imperfectly, and to be ok with the fact that I can’t start something new, I can’t be a beginner at something and also be a master at it at the same time.” - Kate House
• "We're setting up the systems for the most hectic of days, not for the ideal day." - Jenn Trepeck

RESOURCES:

Willpower Guzzlers Podcast Episode

The 12 Week Year: Get More Done in 12 Weeks than Others Do in 12 Months

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

GUEST RESOURCES

Kate House's Website

Live by Design Podcast

Kate House's Instagram

Free month of LBD Collective Membership

Overcoming Overwhelm Masterclass

GUEST BIO

I’m Kate House, your host of the Live By Design Podcast and founder of the empowerment coaching program - the Live By Design Collective!

I help women who feel stuck and overwhelmed and want to move through life with confidence and clarity set and actually achieve their personal goals with soul via mindset shifts, personal growth practices, healthy habits, and guilt-free self care!

You can find me living in my small town of Gettysburg, PA with my husband (and college sweetheart!), my two little boys, and two mischievous pup dogs too. 

As a Behavior Change Specialist, Empowerment Coach, Top 2% Globally Ranked Podcaster, and Virtual Summit Host, I’m perfectly poised to support you in living by design and not by default via my signature method: The Live By Design Blueprint. 

⭐ Because YOU are the architect of your extraordinary life! ⭐