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

Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Giving. As we enter the season of generosity, it's important to remember that even small acts of giving can make a big impact by signaling to our brain that we are safe, which can help replenish our willpower. Not only that, studies show that giving can lower stress, support balanced blood pressure, and even boost our immune system, making it a powerful tool for improving our physical and mental well-being. When you give, however, don’t forget yourself, because you deserve it too. Tune in as Jenn explains the health benefits of generosity. 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 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

Willpower Won’t Power

The Longevity Equation

Blue Zones: A Blueprint for Physical and Mental Health

If you’re not sure where to focus your health efforts, or you think you know the best way to address your primary concern, tune in! Have you heard about the Eight Domains of Health? Which three areas should you prioritize to make the most significant impact on your health journey? How can you tell if the changes you’re making are truly working?

In this episode of Salad with a Side of Fries, Jenn dives deep into the Eight Domains of Health, unraveling the layers of wellness that go beyond simple diet and exercise. She covers the essential systems that contribute to lasting wellness, from the intricacies of digestion as a whole-body experience to the often-overlooked role of detoxification, hormone balance, and cardiovascular health. Jenn also explains the importance of body composition, cognitive health, and the crucial need for quality sleep to create a foundation for healthy aging. Whether you're looking to prioritize these domains or are wondering if your efforts are paying off, Jenn provides practical insights and tips for creating a balanced health journey. She also highlights the three key domains to focus on as you begin your wellness journey. OH! And don't miss next week's episode on epigenetic testing, where she'll discuss how to determine your biological age!

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: 

• [02:38] Exploring the 8 Domains of Health
• [07:32]  Digestion - the whole body experience
• [12:16] Toxins need to go
• [19:39] Endocrine System: what are our hormones up to
• [25:07] Weight and body composition: is BMI BS
• [30:34] Fitness: how it helps determine longevity
• [35:53] Cardiovascular health: it's plumbing, electrical, circulation and oxygenation throughout the body
• [40:29] Cognitive Function - Let’s think about it
• [43:06] Sleep - Don’t underestimate it. Stress disrupts all eight domains of health
• [47:08] How should you tackle this pyramid of “Domains” 
• [1:00:45] Right before Thanksgiving, Nutrition Nugget will be all about giving and gratitude

KEY TAKEAWAYS: 

• Digestion is a full-body process, from your mouth to your intestines. Symptoms like bloating or indigestion reflect how well your digestive system is functioning. Lifestyle choices, including diet, affect digestion and gut health. A balanced system requires attention to all aspects of digestion.
• Health should be measured by body composition and muscle strength, not BMI. Lean muscle and balanced fat are better indicators of health. Nutrition, blood sugar balance, sleep, stress management, and fitness support a healthy body composition and overall wellness.
• Muscle mass and fitness are critical for longevity, supporting joint health, balance, and resilience. Strength training reduces joint strain and boosts cardiovascular and brain health. A well-rounded fitness routine, including strength, aerobic, and balance exercises, is essential for health and independence as we age.
• Sleep is essential for overall health, serving as the "ultimate biohack" for body and mind. Quality sleep supports detoxification, recovery, hormone balance, cognitive function, and more. Prioritizing sleep can lead to noticeable improvements across multiple areas of health, reinforcing its critical role in wellness.

QUOTES: 

[10:14] “Christine and I have a mentor who says the road to health is paved with good intestines. Your GI tract is your immune system, nutrient absorption, and gut-brain connection.” Jenn Trepeck

 [12:44] “You can't age well if you can't detox well.” Jenn Trepeck

[30:59] “Muscle is expensive tissue because you have to work for it. But I think your muscle mass is your longevity lever. I think the less muscle we have, the faster we age.” Jenn Trepeck

[35:59] “Regarding cardiovascular health, most doctors look at cholesterol and blood pressure numbers, which are all plumbing. I think the pieces that get overlooked are the electrical pieces of the heart.” Jenn Trepeck

[48:36] “We have to be willing to give the body time to respond. We didn't get here overnight. We're not going to repair it overnight.”  Jenn Trepeck

[49:01] “I implore you to be willing to journal. I don't mean writing down every thought and feeling. I mean, track what you notice because often, these things will improve so unless we pause to think about it and consider it, we might not notice some of the changes happening.” Jenn Trepeck

[58:50] “So the idea of putting all these things together to me is more about being able to think of the small changes we can make.” 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

Debunking Detox

Where Does The Food Go To?

Down and Dirty 

Nutrition 101

Caveman Biology in a Very Modern World (Dr. Kathy Campbell)

BMI is BS

Brain Health and Blood Sugar

Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn dives into the Panera restaurant menu. While known for their bread bowls, savory soups, and baked goods, you might think this fast casual restaurant doesn’t work for your healthy lifestyle. Take a closer look at the menu with Jenn and you’ll find plenty of options that can align with your health and wellness goals. Tune in to learn how Jenn determines what healthier options to order at Panera. 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

Panera Bread - Website

Curious about what it might look like to work with a health coach? Wondering what it takes to see progress on your health journey? Is there more to nutrition than eating the "right" foods, and how do you know if your choices are paying off? 

In this episode of Salad with a Side of Fries, Jenn dives into some signs and benchmarks of nutritional progress, including whether blood work can be a tangible indicator of health improvements. Jenn, in conversation with two of her past clients, looks at the journey many of us face with diet and exercise, highlighting that your experience and journey to lasting results IS possible. She discusses what it’s like to commit to fitness and nutrition changes, exploring topics like the role of family influence, breaking through initial doubts, the impact of genuinely caring about what you eat, and the role of a health coach. You’ll see how small changes can make a big difference, from reducing inflammation to recognizing how food affects energy and well-being. Tune in to hear her insights and those from people just like you on working with a health coach, how to keep your favorite meals on the menu and improve your health too!

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: 

• [1:47] We hear about one of Jenn’s client’s on-and-off exercise and eating journey
• [5:27] Why some people may experience skepticism that eating could affect the way we feel
• [10:01] The liquid diet and the not-so-long-lasting results
• [15:04] What to look out for when considering a health coach
• [25:35] Making the changes in what you choose to eat and fitness goals
• [31:03] Caring about your fitness and nutrition is life-changing
• [37:31] Is it genetics, or how we’ve been taught to eat in our family and reading labels
• [40:02] Being healthy for your family is a great reason to be aware of your nutrition
• [42:32] Nutrition Nugget will be all about Panera, don’t miss it on Friday

KEY TAKEAWAYS: 

• Making dietary changes, like adopting a gluten-free, anti-inflammatory diet, may significantly reduce inflammation and related symptoms. Eliminating gluten, sugar, fried foods and reducing sodium helped Cayla experience noticeable health improvements. This experience, backed by blood work showing reduced inflammation, underscores the potential impact of dietary adjustments on overall wellness
• People often explore health coaching out of a willingness to try something new for their wellness journey, even if they're unsure of the exact outcome. As long as there's potential for learning or improvement, this openness to experiment can make health coaching valuable. For many, gaining even small insights or benefits can be worth investing time and money
• Many Americans need to be made aware of nutrition's profound impact on their overall health, immunity, and quality of life. Only after making informed nutritional decisions and observing improvements—such as fewer illnesses or increased energy—can people realize how essential quality nutrition is. This knowledge gap often stems from educational, food, and medical systems that do not emphasize the importance of proper nutrition. Knowledge becomes a transformative, lifelong asset for those who learn
• For many, the turning point in adopting healthier habits is not just understanding nutrition but beginning to care about it. This shift often comes from engaging, accessible education—like relatable videos and interactive learning—that fosters a deeper connection to the information. By learning how food impacts the body and actively participating in the process, a once passive approach to health can motivate positive change. These are all parts of Jenn’s coaching curriculum

QUOTES: 

[5:51] “I was a big skeptic that what you eat makes a difference in how you feel. And then, over COVID, I went gluten-free. I had such a major increase in my quality of life that I was not expecting in any way whatsoever. And I was like, what else is there?” Cayla

[6:55] “I was like, all right, fine. I'll try the gluten-free, anti-inflammatory diet. So, I did the whole elimination: no sugar, no fried foods, no gluten, low sodium, all of that jazz, and it really helped. Then my skepticism went out the window because I have real evidence, blood work, that indicates that my inflammation from gluten was significantly reduced after cutting it out.” Cayla

 [12:26] “I think a common thread in anybody who chooses to work with a coach is to say, ‘I recognize that there's something I don't know here, and I'm willing to learn and  have a guide or a Sherpa in the process’.” Jenn Trepeck

[13:09] “I had no idea what fiber was. I've been gluten-free and on and off other elimination diets, testing out what is best for me on a physical comfort scale, but in no way did I have the nutritious sense at all. I don't know how I was functioning. I had probably no protein in my diet. I was running on the fumes of carbs. ” Cayla

[14:28] “I think a lot of people approach this with a, ‘what do I have to lose?’ kind of feeling, but I also think there's people saying, ‘I'm going to commit time, effort, energy, money to something; like I got a goal and I want to hit it. This is part of the plan to get there.’ And I think some of those goals can be relatively universal, right? There's a lot of people who want to see the scale change.” Jenn Trepeck

[16:37]  “Well, it's our educational system. It's our food system. It's our medical system, right? The structure of everything is designed to have us eating the flaming hot Cheetos, not recognizing that that's contributing to our lack of energy, literally our physical pain that’s every day for some people.” Jenn Trepeck

[20:51] “I think there's a big misconception about what coaching looks like or working with somebody. Like the expectation is that someone's going to say ‘yes’ or ‘no’ and foods are going to fall into the eat list or the not eat list, and losing all of your favorite foods. And going back to learning to read labels, it's not a yes or no, because everything's just choices and you get to make those choices. Those aren't choices for me to make for you.” Jenn Trepeck

[31:03] “Honestly, the biggest change from working with you is that I care now. I didn't care before. That's probably why all of these major things have changed for me. I didn't care what I put in my body. I would eat snacks until I was full for each meal. I had no concept of nutrition, but I didn't care to have a concept of nutrition or fitness or anything. Simply caring is all I needed to do the things I maybe subconsciously knew I should do.” Cayla

[33:06] “I think that's where the coach or the guide comes in to help connect those dots. Then we learn over time that we can do this ourselves. You don't need somebody like me forever, right? It's like we can tweak and learn and maybe revisit those kinds of things, but there's a piece of learning how to do this for yourself.” Jenn Trepeck

[40:02] “None of us controls our destiny, our fate, right? We might have another 10 minutes. We might have another 40 years. So that part you can't control outside of eating well and exercising. But if I can control the quality and be healthy and available for what I want to do and be healthy and around for my family, that’s what I want.”  Paul

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

Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about ProMix Protein Bars, available in whey and vegan options. Are these bars a healthy snack to keep on hand? Jenn walks us through the ingredients to see for ourselves. Tune in to see if this bar, a favorite of athletes and fitness pros, will be your favorite too. 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 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

ProMix Nutrition - Website

Have you shied away from lifting weights because you don’t want to “bulk up?” Have you found a workout you like and keep doing it over and over? Are you intrigued or confused by fitness recommendations you see online? This episode will answer your questions and debunk fitness myths! 

This week, Jenn welcomes Sarah Thomas, host of Burn Fat and Feast. Together, they dive into topics like belly fat, exercise, cardio fitness, weight lifting, and overall wellness, with Sarah busting common myths surrounding these areas. Sarah shares her story and the inspiration behind starting Burn Fat and Feast, explaining why weight training is essential and how lifting heavier weights can be beneficial. Plus, they discuss the importance of moving our bodies, even if it's just for a couple of minutes a day. Tune in to learn more about incorporating strength training into your day, why cardio is overrated for changing body composition, and 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: 

• [3:45] Jenn shares what members are getting this week
• [5:32] Sarah shares her story of being an overweight child to an anorexic teen to being a healthy and happy adult
• [9:36] Cardio is for heart health
• [14:06] The importance of strength and resistance training
• [17:08] Why we should prioritize lifting heavier weights and repeating the same exercises
• [19:27] What progressive overload is, what it isn’t and all about super setting
• [26:04] Why you can spot train muscle, but can’t spot reduce fat
• [28:34] Sarah discusses menopause and belly fat 
• [30:38] Balancing holiday eating with your wellness goals and how fitness “fits”
• [34:07] How do you stay fit during a time crunch?

KEY TAKEAWAYS: 

• Walking is amazing for cardiovascular health. It is great for our heart health. We need it. That doesn't mean all of our workouts need to be straight cardio. You can have your heart rate elevated by weightlifting, which all women should be doing. 
• Starting in your late twenties, you lose muscle mass at 1-2% per year, leading to a loss of 15-20% by your forties if you don't engage in regular strength training. This condition, known as sarcopenia, accelerates the aging process. Prioritizing building muscle helps maintain strength and mobility and supports healthier aging overall.
• For effective strength training, prioritize lifting weights that feel challenging by the last few reps or seconds of an exercise. Avoid sticking with outdated weight limits; choose weights that push your muscles to grow and stay strong over time.
• You can strengthen muscles through exercises like sit-ups, but you cannot spot reduce fat in specific areas like the belly. Fat loss happens throughout the body and is influenced by your overall metabolism and hormonal changes. To manage body composition effectively, focus on consistent movement, balanced nutrition, and prioritize stress management and sleep, particularly during perimenopause.

QUOTES: 

[6:17] “I won't say that I did everything right from there. I turned to over-exercising for many, many years. I would probably say over a decade of over-exercising after that. So, I've done everything wrong before doing anything right. Along the way, I wanted to know more about our bodies, what makes us work specifically as women, and how our bodies function.” -  Sarah Thomas

[9:36] “Cardio, in general, is great for our heart health. So we have, for some reason, turned cardio into ‘this is what's going to change your body.’ It was never researched or meant to change our body composition. We have somehow morphed it into something it wasn't created to do.” - Sarah Thomas

“As we age, that intense cardio is registering to the body as a stressor, on top of all the stress we already have.” - Jenn Trepeck

[15:00] “I always say weightlifting is queen at this stage of your life. I mean, really! You know, I always say, we talk to perimenopausal women, but if you're in your twenties and your early thirties, pay attention, start doing it now. It is the best approach. I wish I had someone to tell me this in my late twenties and early thirties. So even if you're not here yet and you're listening. Do this now, do this now, because having muscle mass is what we need as we get older.” - Sarah Thomas

[34:56]  “I would challenge you by saying, I bet you have five minutes after lunch to do something. I bet you could get up from your desk for five or 10 minutes and do something versus scrolling. Maybe you could still scroll social media and move your body. Maybe you can just get on the treadmill and keep doing that. But I would challenge you to say, if you have five minutes, if you have 10 minutes, you can still get up and move your body.” - Sarah Thomas

[35:19] “There are a lot of magical things that can happen when you get up and move after you eat. So, 30 minutes to an hour after you eat, it gives that glucose spike when you eat something, somewhere to go. And so it will decrease that insulin response, which will level out, so I'm getting kind of sciencey, but it will level out the glucose response, which we don't want the big spikes.” - Sarah Thomas

[37:41] “If you're like, I just don't have time, start there. Just get up two or three times throughout your day. Walk around, manage your stress and sleep well.” Sarah Thomas

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

GUEST RESOURCES:

Burn Fat and Feast - Website

Burn Fat and Feast - Instagram

Burn Fat and Feast - Facebook

Burn Fat and Feast - TikTok

Sarah Thomas - Pinterest

Sarah Thomas - LinkedIn

Burn Fat and Feast Podcast feat. Jenn Trepeck - Episode 128

BIO: Sarah Thomas

I am a personal trainer, fitness instructor, nutrition coach, business mentor, wife, mom of three, and the founder and CEO of Burn Fat and FEAST, a lifestyle program for women who feel stuck and frustrated with weight loss and overall well-being. Burn Fat and FEAST provides a proven, step-by-step system that educates and empowers women to finally shed excess weight, increase metabolism, and stop yo-yo dieting once and for all. At Burn Fat and FEAST, we teach women to live life to the fullest by focusing on progress over perfection!

I am passionate about teaching a positive mindset, food freedom, metabolic flexibility, hormone balance and fat loss to women in their 30s and beyond. I implement our BFF signature 3, 4, and 5 approaches for long-term, sustainable fat loss. This approach gives my clients results without feeling deprived or getting stuck in a plateau. I’ve been featured in TV and magazine publications such as Nashville's Talk of the Town, Franklin Lifestyle, The Tennessean, and Nashville Voyager, as well as on Podcasts and as a keynote speaker for national wellness and educational conferences across the country.

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn is talking about compounding consistency. A one percent effort each day can make a huge difference in a year when you are consistent. Jenn is providing some examples and reasons why compounding consistency is the ticket to changing your life. Tune in to learn how you can put in just a little effort each day and reap big rewards. 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

Have you tried every diet under the sun to lose weight or stop overeating, and end up at the bottom of the ice cream pint before you realize what happened? You haven’t failed, our brains are literally wired this way. But we can rewire our brain’s “circuits” with a simple method called, Emotional Brain Training. 

This week, Jenn is joined by Dr. Laurel Mellin to discuss Emotional Brain Training (EBT) and how it works to manage your under or over eating. Dr. Laurel starts the episode by sharing her experience with obesity, and how she overcame it with her EBT technique. She explains the science behind our tendency to over or under eat, the science behind EBT, the 4 circuits of the brain, and how someone can use EBT to change their life. Dr. Laurel gives a great deep dive into how we can be in control of our food, body, love and protection circuits so that we can live a life filled with more joy! 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: 

• [2:57] Jenn shares what members are getting this week!
• [5:45] Dr. Laurel shares her story about turning to food for comfort.
• [8:54] What are the chemicals in the body that drive over and under eating? 
• [11:06] How do these chemicals work together in a state of stress?
• [17:19] Dr. Mellin discusses the three different stress responses and how we get stuck. 
• [21:43] What is Emotional Brain Training (EBT) and where do we start?
• [27:11] How to rewire your eating habits. 
• [29:18] What happens to the eight chemicals after EBT?
• [32:06] Why it can be hard to lose weight after you have healed your food circuit. 
• [38:15] Dr. Mellin shares about the one year program people tend to stick to for rewiring their brain circuits. 
• [40:05] What does the process look like throughout the year? 
• [41:00] Dr. Mellin answers rapid-fire off topic questions. 

KEY TAKEAWAYS: 

• There are four circuits in our brain: the food circuit, love circuit, body circuit, and protection circuit. Each circuit plays an important role in our bodies and how they impact us is dependent on how they are ‘wired’.
• The circuits in our emotional brain are what can make or break our lives. They get encoded there through no fault of your own. If you want freedom, you must rewire these circuits. 
• When you rewire your brain, you are more likely to experience, love, joy, and be able to face life head on.

QUOTES: 

[3:52] “We have to stop focusing on the food. The food is the tail end of a fight or flight circuit that’s spewing chemicals that make you want to eat. Turn off that circuit and those chemicals won’t arrive, but as long as you’re focusing yourself and evaluating yourself and punishing yourself for what you ate, you’re not going to have the intentional control in your brain to focus on rewiring that circuit so you get lasting freedom.” - Dr. Mellin 

[14:59] “What happens is all eight of those chemicals collude to make it virtually impossible for you not to overeat, feel bad inside, and gain weight. It’s all biochemical, and it’s all affected by one thing, the stress chemicals in your body.” - Dr. Mellin

[32:37] “I thought, I’ve got to go on a diet, and I said no, I’m not going to. I’m going to find my own natural weight. I’m not going to judge my body no matter what size it is. I’m going to eat when I’m hungry, stop when I’m dissatisfied, and use the EBT tool so I can do that. And what happened is food became a non-issue.” - Dr. Mellin

"You can rewire your brain for health, health in mind and in body." - 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

GUEST RESOURCES:

The EBT website for the program

Latest Book 1-2-3 JOY 

EBT Facebook Group

Dr. Laurel Mellin's Instagram

Dr. Laurel Mellin's LinkedIn

BIO:

Dr. Mellin is a health psychologist, New York Times Bestselling author, and founder of emotional brain training, a neuroscientific program for rewiring the brain out of stress overload and into states of joy and optimal health. She developed EBT during her 40 years as a professor of medicine at the University of California, San Francisco. Dr. Mellin is the executive director of the Solution Foundation, which conducts EBT research and trains health professionals and coaches to deliver EBT in their practices and online.

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn is talking about temptation bundling. Have you heard of it? You’ve probably even done it before. Temptation bundling is when you find things or activities that you want to do and tasks that you don’t necessarily want to do or have been putting off, and doing them together. Tune in to hear some of Jenn’s examples and how you can use this strategy to get more things done, plus how it ties into your Halloween candy! 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

How do we get ourselves to do the things we know to do? How do we make healthful actions a priority? This week's guest tells us the simple process. Better yet, he helps us make it easy too. Tune in to learn how to create new and lasting habits!

This week, Jenn is joined by author and speaker Andrew Jobling. The episode kicks off with Andrew talking about his journey restricting food while being a professional athlete, and how it led to a dark place in his health and life. He then shares how to create change through mindset, creating new neural pathways, and anchoring into your ‘why’. He describes what T.E.A.R.S. is, and how the process can create lasting change. They end the episode talking about what elements to focus on each and every day to create a healthful life. Tune in for some great insight and tips! 

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: 

• [5:08] Jenn shares what members are getting this week!
• [7:13] Andrew shares his story about restricting food, and ending up in a dark place. 
• [12:47] Why did Andrew decide to write his first book?
• [14:48] How do we create change? 
• [23:30] Andrew shares a practical application of step 1 of creating change. 
• [25:21] Andrew explains part 2 of the change process. 
• [30:30] What does T.E.A.R.S stand for? 
• [33:22] Do you need to focus every day on the elements of being healthy?
• [42:28] Andrew answers rapid fire, off topic questions. 

KEY TAKEAWAYS: 

• There is no such thing as a quick fix, you have to do the work. Change is simple, but that doesn’t mean it’s easy. 
• The first thing you have to do when changing your habits is understand how you want to live, create a vision of life and identify why it’s important. 
• You can change your results by changing your mental state. 
• To change, pick one thing that you need to do differently, one thing that’ll have the greatest impact on your energy, on your health, on your self esteem. Do it every day consecutively for 63 days to create a neural pathway in your brain to create an unconscious habit. 

QUOTES: 

[4:38] “We’re told not to eat these foods because they’re not good for us, yet the stress that’s created by avoiding them can be far more damaging than actually indulging every now and then.” - Andrew Jobling

[9:37] “I became very interested in nutrition. I got very interested in learning about how to eat healthy and sustain it, how to eat to lose weight, how to eat not to get a result, not to get into an outfit, not for a quick fix, for an event or a moment of time, but for a lifetime. And it finally dawned on me that indulgence is part of that.” - Andrew Jobling

"There's 2 types of change: physical change and chemical change...Physical change is not permanent...Chemical change is something where once it's changed it will never ever ever ever go back...What we're changing in the human experience is not a physical thing; what we're changing is a mindset.” - Andrew Jobling

[31:48] “If you can identify the negative thought and replace it with a positive one and reinforce and affirm that thought, then that will change your emotional state, your actions, your routines, and hence the results you start getting in life. Simple, not easy.” - Andrew Jobling

[42:01] “Well, let me just give you some perspective. There is no such thing as tomorrow. No one’s ever lived in tomorrow because as soon as midnight strikes, guess where we are? We’re back in today. There is no such thing as next week, there is no such thing as next year. It’s an imaginary concept, no one’s ever been there, the only place we ever have is now, is today. So if you don’t start today, effectively what you’re saying is I’m not starting.” - Andrew Jobling

RESOURCES:

Wellness Puzzle Podcast, Episode 207

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:

Andrew Jobling's Facebook

Andrew Jobling's LinkedIn

Andrew Jobling's Instagram

Andrew Jobling's X

Andrew Jobling's YouTube

Andrew Jobling | Empowering you to live a life of joyful longevity

BIO:

Andrew Jobling played professional Australian Football for seven years at St Kilda Football Club. He is the best-selling author of eight published books, including his newest book T.E.A.R.S. of Joy. With over 30 years in speaking, leadership, mentoring, health and well-being, Andrew provides powerful mindset strategies to empower permanent positive change.