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

Have you ever felt like your body's playing tricks on you with endless fatigue, bloating, or hormone chaos? Candida overgrowth may be the sneaky culprit behind it all. Today’s expert is here to fill you in on how candida links your gut health, thyroid function, and even hormones like estrogens and cortisol and his four-phase Candida protocol. 

In this episode of Salad with a Side of Fries, Jenn Trepeck is joined by Dr. Michael Biamonte to discuss his naturopathic journey and the development of BioCybernetics for diagnosing imbalances. They debunk myths about candida overgrowth being protective, discuss symptoms such as cognitive issues and chemical sensitivity, and detail his four-phase Candida protocol. Additionally, discover the benefits of organic acid tests, stool tests, and calprotectin for accurate diagnosis and treatment. Don’t miss this eye-opening chat.

The Salad With a Side of Fries podcast, hosted by Jenn Trepeck, explores real-life wellness and weight loss, debunking myths, misinformation, and flawed science surrounding our understanding of nutrition and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.

IN THIS EPISODE: 

• (00:00) Dr. Biamonte explains how candida overgrowth feeds on B complex vitamins, converting carbohydrates into sugars
• (04:57) Dr. Biamonte’s journey into naturopathy, driven by curiosity about nutrition when his father was ill
• (07:23) Dr. Biamonte develops a computer program called BioCybernetics
• (11:31) Candida is a cause of unusual reactions to vitamins linked to gut health imbalance
• (13:06) Reverse-engineering Candida treatment and the importance of rotating antifungals
• (17:29) Dr. Biamonte debunks the myth that Candida is protective, explaining that it suppresses immune system function
• (19:09) Symptoms of candida overgrowth, including fatigue, cognitive issues, gastrointestinal discomfort, eczema, and chemical sensitivity
• (25:43) Dr. Biamonte connects Candida to hormones, impacting thyroid function and Hashimoto's
• (28:03) Dr. Biamonte recommends organic acid tests and specific stool tests over blood tests to diagnose candida overgrowth accurately
• (31:52) Dr. Biamonte outlines the  protocol to remove Candida
• (36:00) Dr. Biamonte explains that resolving candida overgrowth and leaky gut facilitates thyroid and adrenal recovery, but toxic metals must be addressed first
• (39:40) Why is there resistance to the protocol

KEY TAKEAWAYS:

• Candida overgrowth significantly impacts gut health and hormones, particularly estrogens and cortisol, which can exacerbate conditions like Hashimoto's and thyroid function imbalances, requiring a targeted approach to address underlying dysbiosis. 
• Dr. Michael Biamonte’s four-phase Candida protocol involves a bowel cleanse, rotating antifungals, biofilm busters, and probiotics to restore gut flora, emphasizing the need to address leaky gut for effective treatment.
• Accurate testing, such as organic acid tests and stool tests (as opposed to unreliable blood tests), is crucial for identifying Candida overgrowth. Markers like stool pH, fecal IgA, and calprotectin indicate its presence.

QUOTES:        

(15:48) "You were so ahead of your time in creating a program that is now essentially what people hope AI will do in medicine." Jenn Trepeck

(20:00) “Candida, just like many other things of this nature, stresses out whatever your genetic weaknesses are to the point where that's how the symptoms manifest.” Dr. Michael Biamonte

(22:07) “A lot of those things we associate with the B vitamin deficiency. So, the irony is that a B complex would also create a reaction in these same people. So it's all connected.” Jenn Trepeck

(25:45) "This was never known before, but candida and your whole biome regulates your hormones." Dr. Michael Biamonte

(38:29) "Our objective is not for everyone to run out panicking that everybody has Candida, but to really open everyone's eyes." Jenn Trepeck

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

GUEST RESOURCES:

The Biamonte Center - Facebook

Health-Truth - YouTube

Dr. Michael Biamonte - Instagram

Dr. Michael Biamonte - LinkedIn

BIOGRAPHY: 

Dr. Michael Biamonte is the founder of the Biamonte Center for Clinical Nutrition. He is a co-creator of BioCybernetics, which is an unprecedented computer software program that can study blood work, mineral tests and many other lab tests to determine exactly where your body is imbalanced, initially designed for aerospace purposes.  As a practitioner for over 30 years, he is dedicated to improving the lives of his patients and helping them get back to living.  He holds a Doctorate of Nutripathy and is a New York State certified Clinical Nutritionist. He is a professional member of the International and American Association of Clinical Nutritionists, the American College of Nutrition. He is a member of the Scientific Advisory Board for the Clinical Nutrition Certification Board. He is listed in “The Directory of Distinguished Americans'' for his research in Nutrition and Physiology.

KEYWORDS: Candida Overgrowth, B Complex Vitamins, Thyroid Function, Hormones, Gut Health, Dr. Michael Biamonte, Jenn Trepeck, Salad With A Side Of Fries, BioCybernetics, Clinical Nutrition, Naturopathy, Candida Chronicles, Microbiome, Hashimoto's, Low B12, Low Iron, Antifungals, Probiotics, Leaky Gut, Detoxification, Toxic Metals, Mercury Absorption, Estrogens, Cortisol, Systemic Candida, Biofilm Busters, Stool Tests, Organic Acid Tests, Fecal Iga, Stool Ph, Friendly Bacteria, Klebsiella, Citrobacter, Blastocystis Hominini, Calprotectin, Bowel Cleanse, Castor Oil, Phase Zero, Fatty Acid Antifungals, Zonulin Protein, Sucrose Breath Test

Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Jeffing—the run-walk method that Olympian Jeff Galloway made famous. You might wonder why breaking up your run with intervals of walking can actually make you faster, stronger, and less prone to injury. Jenn dives into what the research says, who’s using this approach (hint: it’s not just beginners), and how you could apply the same principles to whatever workout you love. Could adding in more breaks actually be the secret to better performance? 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

KEYWORDS: Jeffing, Jeff Galloway, Salad With A Side Of Fries, Run Walk Method, Interval Training, Walk Run Intervals, Marathon Training, Half Marathon Training, Injury Prevention, Reduce Fatigue, Reduce Burnout, Endurance Training, Structured Workouts, Shuffle Jog, 30 Second Walk Break, Women’s Health Quote, Journal Of Science And Medicine In Sport, Marathon Runners, Half Marathoners, Comparable Finish Times, Improve Race Times, Avoid Injuries, Running Form, Breathing Technique, Nose Breathing, Mouth Breathing, Fatigue Management, 1 To 3 Ratio, Walk Jog Workout, Beginner Running Tips, Menopausal Women Fitness, Perimenopausal Women Cardio, Ultra Marathon Training, Distance Intimidation, Speed Training, Recovery Days, Timer For Intervals, Jeff Galloway App, Barry’s Bootcamp, Treadmill Intervals, Happy Healthy Hub

Curious about how your mindset shapes your eating habits and affects your body’s response to food? Could healing past trauma be the missing piece in your wellness journey? 

Today, Jenn Trepeck and Lisa Schlosberg, founder of Out of the Cave, LLC, explore the mind-body connection and its impact on emotional eating. Together, they explore how healing trauma can reshape our relationships with food, how our animal brain interprets social context as either safety or danger, and offer tools such as breathwork and the feelings wheel to build emotional awareness and combat chronic stress for sustainable, holistic health.

The Salad With a Side of Fries podcast, hosted by Jenn Trepeck, explores real-life wellness and weight loss, debunking myths, misinformation, and flawed science surrounding our understanding of nutrition and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.

IN THIS EPISODE: 

• (00:00) Lisa Schlosberg introduces the concept of humans as spiritual beings, emphasizing the mind-body connection 
• (05:59) Lisa’s weight loss journey, emotional eating and revealing the importance of holistic health
• (10:50) The Adverse Childhood Experiences study connects childhood trauma to physical health issues like obesity and addiction
• (13:11) Discussion of the mind-body connection and how the feelings wheel can be tied to weight loss
• (18:35) Eating releases dopamine and serotonin, reinforcing emotional eating in times of stress
• (22:16) Reiterating humans as spiritual beings with an animal brain in a social context
• (29:02) The animal brain perceives discomfort as danger, triggering physiological reactions like chronic stress 
• (31:40) Lisa suggests using breath work to manage emotional awareness and reduce stress eating
• (35:54) Discussion of energy, the mind-body connection and advocating for self-love and mindfulness
• (39:05) Addressing social media influence and doom scrolling, idealized images create chronic stress, driving emotional eating
• (42:34) Lisa concludes with a call for self-compassion, offering hope for trauma healing

KEY TAKEAWAYS:

• The mind-body connection is central to understanding emotional eating, as Lisa Schlosberg explains how unprocessed trauma and stress can manifest as disordered eating patterns, impacting weight loss and holistic health.
• Self-compassion and emotional awareness are vital for healing, with tools like the feelings wheel helping individuals identify emotions associated with food and body image, thereby fostering healthier coping mechanisms.
• Chronic stress from social media and societal pressures can trigger stress eating. Still, mindfulness practices, such as breathwork, can help shift the nervous system toward a state of safety, supporting mental health and balanced eating habits.

QUOTES:        

(05:59) “It wasn't until I spoke to my mom's friend, who is a nutritionist, she explained to me that I was undereating and over-exercising.” Lisa Schlosberg 

(08:45) “Food was my drug of choice growing up. And what was happening without using food and eating to stuff down all the feelings or dieting and over exercising to distract from all of the feelings, I was an emotional disaster. And that was very confusing and really tricky to navigate.” Lisa Schlosberg

(13:12) “I started applying everything that I was learning in my own research about how diets don't work. You can't just restrict food and think that that's gonna be a sustainable way of living. I started focusing on my health holistically instead of just my weight. I started seeing myself as a complex, multidimensional, emotional human being rather than just a body, and I started learning how to really feel and express my emotions rather than eat them or starve myself because of them.” Lisa Schlosberg

(14:25) “What we've learned from your story is that not feeling the emotions or trying to cope without tools starts to show up in the body.” Jenn Trepeck

(20:20) “Every single time you eat food, two of the four happy chemicals are released in your brain.” Lisa Schlosberg

(38:29) “When I was growing up, social context and those cues were very much magazines and TV commercials. Today it's social media.” Jenn Trepeck

(42:16) “Everybody has a bit of homework, to start to observe where we are and what we're noticing and paying more attention.” Jenn Trepeck 

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

Permission to Feel: Book

GUEST RESOURCES:

Out of the Cave - Website

Lisa.Schlosberg - Instagram

The Out of the Cave - Podcast

Lisa Schlosberg - Facebook

Lisa Schlosberg - YouTube

Intentional Eating and Mindful Nutrition with Jenn Trepeck

Feelings Wheel

BIOGRAPHY: 

Lisa Schlosberg is the founder of Out of the Cave, LLC, where she combines her comprehensive expertise as a licensed social worker, integrative nutrition health coach, certified personal trainer, and registered yoga teacher to guide emotional eaters toward physical, mental, emotional, and spiritual health and healing.

Maintaining a 150-pound weight loss for more than a decade by healing her relationship with food (through emotional healing, somatic experiencing, mindset shifts, and more), Lisa discovered that her lifelong struggle with "morbid obesity" and “disordered eating” were symptoms of unprocessed trauma and emotional stress. This realization fueled her passion for helping others navigate similar challenges with a heart-centered, trauma-informed approach.

Her strengths-based philosophy is rooted in the belief that using food as a coping mechanism is a valid method of managing stress, and it is possible to heal from the inside out. Driven to make her work accessible to all, Lisa hosts the Out of the Cave podcast, where she shares powerful client stories and expert insights to inspire global transformation.

KEYWORDS: Mind-Body Connection, Emotional Eating, Weight Loss, Trauma Healing, Somatic Experiencing, Adverse Childhood Experiences, Holistic Health, Self-Compassion, Emotional Vocabulary, Feelings Wheel, Neurotransmitters, Dopamine, Serotonin, Oxytocin, Endorphins, Stress Eating, Chronic Stress, Cortisol, Social Context, Animal Brain, Safety And Danger, Body Image, Self-Love, Mindfulness, Breath Work, Emotional Regulation, Healthy Eating, Food As Coping, Diet Culture, Intuitive Eating, Self-Care, Nutritional Balance, Mental Health, Physical Health, Spiritual Being, Energy System, Emotional Awareness, Social Media Influence, Doom Scrolling, Self-Talk, Trauma-Informed Approach, Adverse Childhood Experiences Study

Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Arbonne’s EnergyFizz & GreenSynergy Elixir—two products that promise gut health, glowing skin, and a natural energy boost. But are they worth the hype…and the price tag? Jenn breaks down the claims, the ingredients, and whether these powders really deliver on what they promise. Could there be better, more effective (and less expensive) options out there? Do these drinks really give you more than a cup of tea or a handful of veggies? You’ll have to listen in to find out. 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

The Algae Advantage (feat. Catharine Arnston)

KEYWORDS: Arbonne Energy Fizz, Green Synergy Elixir, Arbonne Nutrition Nugget, Jenn Trepeck Podcast, Salad With A Side Of Fries, Arbonne Fizz Sticks, Ginseng Fizz Sticks, Vegan Dietary Supplement, Collagen Builder, Gut Health, Boost Skin Radiance, Reduce Bloating, Digestive Enzymes, Vegan Collagen, Arbonne Product Review, Natural Energy Boost, B Vitamins Blend, Caffeine From Green Tea, Guarana Seed Extract, Ginseng Root, Coenzyme Q10, Chromium For Blood Sugar, Antioxidant Blend, Vegan Certified, Non GMO Verified, Kosher Certified, Halal Certified, Gluten Free Formula, No Artificial Flavors, No High Fructose Corn Syrup, Plant Based Energy Drink, Gut Glow On The Go, Citrus Flavored Shot, Hyaluronic Acid For Skin, Algae Superfood, Cane Sugar And Stevia, Cognitive Performance Support, Reduce Fatigue, Endurance Energy, Digestive Enzymes

Ever wondered if tiny tweaks could truly lead to a wellness transformation, or if a community support system is all it’s cracked up to be? What if a simple mental reset could help you let go of perfectionism and embrace the messy, beautiful gray area of progress? Get ready, because this episode is about to pull you into an inspiring conversation that’s all about real results!

Welcome to Salad with a Side of Fries. Today, host and health coach, Jenn Trepeck is joined by a Healthy Vibe Tribe member, Cyndi! After she discovered the podcast, Cyndi quickly became a loyal listener and podcast member (now the Happy Healthy Hub), soaking up nuggets like boosting protein and fiber for better lifestyle changes. In January 2025, Cyndi joined the Healthy Vibe Tribe, a 12-week Zoom health coaching program with Jenn, where accountability and group support helped her push past life’s challenges, sparking her journey toward true lifestyle changes. Despite a rocky start, her mental reset and commitment led to incredible results like naturally gravitating towards whole foods rather than ultra processed snacks, losing eight inches from her waist, and fitting into a beloved old swimsuit. Tune in to hear how small changes and a mindset shift can equal big wins. If you need a dose of inspiration that’ll have you ready to take on your own journey, don’t miss this episode.

The Salad With a Side of Fries podcast, hosted by Jenn Trepeck, explores real-life wellness and weight loss, debunking myths, misinformation, and flawed science that surround our understanding of nutrition and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.

IN THIS EPISODE: 

• (00:00) Intro: Meet Cyndi
• (04:20) Cyndi shares how she discovered the podcast
• (06:53) Using a nugget from every podcast episode can shape your wellness journey
• (09:13) Cyndi recalls feeling lost and needing a mental reset
• (12:27) Breakdown of the Healthy Vibe Tribe, valuable coaching and community support (Curious to learn more about joining the Fall Healthy Vibe Tribe? Click HERE) 
• (16:11) The benefits of Cyndi committing to the 2nd Healthy Vibe Tribe round and seeing results
• (21:56) Eight inches disappear from her waist, fitting into an old swimsuit, marking a weight loss milestone
• (27:44) Cyndi adopts “example or warning” as a mantra and the value of tracking her food
• (32:50) Cyndi notes her husband joined her healthy habits after seeing her results
• (37:48) Cyndi shares her cardiologist’s surprise at her improved cardiac health and blood work
• (39:43) Join the Healthy Vibe Tribe starting September 8th for a 12-week session (details HERE)

KEY TAKEAWAYS:

• Small changes can lead to significant results. Cyndi's journey highlights how incremental adjustments, like increasing protein and fiber intake or establishing a bedtime routine, can transform health and wellness over time, as seen in her improved cardiac health and weight loss. 
• Community support and coaching enhance success. The Healthy Vibe Tribe provided Cyndi with accountability and encouragement, helping her navigate challenges like the flu and stay committed to her lifestyle changes. 
• Embracing the gray area fosters sustainable progress. Cyndi learned to move away from perfectionism, accepting that health improvements are not linear, which allowed her to achieve significant results, like losing eight inches from her waist and shocking her cardiovascular doctor with her improved heart health. 

QUOTES: 

(5:11) "In every episode, I would find something that I liked or I could use, and I just slowly started picking one thing from each episode that would make my life better. So they were informative and they did help me to start making some little changes on my own.” - Cyndi

(08:27) “These were small things, we weren't changing the world overnight, but we were changing ourselves overnight.” - Cyndi

(09:01) "We have this expectation that it's gonna be a straight line from where we are to where we want to be. And the reality is it's not." - Jenn Trepeck

(16:52) “I just told myself, ‘you’re worth 12 weeks. Just try it and see how it goes’.” - Cyndi

(24:00) "Anytime we take one measurement, we want to take all of the measurements and never look at one measurement in isolation." - Jenn Trepeck

(34:52) “Perhaps our most powerful impact on the people around us is simply to focus on our own health and take the steps and do the things and let them evolve.” Jenn Trepeck

(43:00) “ You're always stronger when somebody's there to help you hold your hand and build you up.” - Cyndi

RESOURCES:

Curious to learn more about the Healthy Vibe Tribe? 

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: 10-3-2-1-0

Extra! Extra!  Happy Healthy Hub Membership is Live

Real People, Real Results - Shannon

KEYWORDS: Real People, Real Results, Jenn Trepeck, Salad With A Side Of Fries, Health Coach, Wellness, Weight Loss, Myths, Misinformation, Bad Science, Marketing, Healthy Vibe Tribe, Podcast Listener, Membership, Bourbon Mustard Steak Kebabs, Labor Day Barbecue, Red Meat, Community, Ask Me Anything, Cardiac Issues, Weight Gain, Lifestyle Changes, Quarterly Q And A, Mental Reset, Fresh Air, Small Changes, Perfectionist, Gray Area, Healthier Options, Veggie Tray, Cookies, Supportive Group, Zoom Coaching, Accountability, Results, Measurements, Swimsuit, Pants Sizes, Scale, Measuring Tape, Protein, Fiber, Example Or Warning, Daily Habits, Quality Of Life, Health Coach

Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Hero Bread, a brand claiming to revolutionize our favorite carb-heavy foods with healthier, low-carb alternatives. Is their seeded bread truly a nutritional hero, or just clever marketing? Jenn dives into the ingredients, nutrition facts, and the brand’s mission to uncover if it lives up to the hype. Could this bread be a game-changer for your sandwich game, or is there a catch? Tune in to find out what surprising details Jenn reveals about this trendy bread! 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

Hero Bread - Website

Reading Labels: What Are We REALLY Looking for?

Reading Labels Part 2: Learning In Action

Nutrition Nugget: Cool Your Rice

Nutrition Nugget: Olive Oil 

Hero Bread, Low-Carb Bread, Seeded Bread, Zero Sugar, High Fiber, Fewer Calories, More Protein, National Sandwich Month, Sliced Bread, Nutrition Facts, Resistant Wheat Starch, Inulin, Olive Oil, Wheat Protein, Wheat Bran, Flax Seeds, Sunflower Seeds, Pumpkin Seeds, Fava Bean Protein, Raisin Juice, Natural Flavors, Enzymes, Allergen Information, Food Allergies, Carb-Heavy Foods, Healthy Bread, Bread Heads, Low-Carb Options, Marketing Claims, Net Carbs, Fiber Intake, Open-Face Sandwich, Gastric Upset, Rule Of Fives, Processed Food, Gu Gum, Smoke Point, Refined Olive Oil, Sandwich Ideas, Healthy Eating, August, National Sandwich Month

What if you could take the guesswork out of fitness and create a truly personalized approach that actually works for you? 

In this episode, Philip Pape joins Jenn Trepeck to discuss his ADAPT framework, a step-by-step guide to personalizing your fitness routine. They talk about the importance of assessing your current situation, taking action, and analyzing your progress to make informed choices. Philip shares his insights on how to progress in strength training, adapt to injuries, and use evidence-based strategies to achieve your goals. Whether you're a beginner or an advanced athlete, this episode is packed with actionable tips and techniques to help you take your fitness to the next level. So, let's get started!

The Salad With a Side of Fries podcast, hosted by Jenn Trepeck, explores real-life wellness and weight loss, debunking myths, misinformation, and flawed science that surround our understanding of nutrition and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.

IN THIS EPISODE: 

• (00:00) Intro: NEAT, aka non-exercise activity thermogenesis
• (04:57) Philip’s experience of flailing around in the world of fitness
• (07:54) The importance of measuring energy and performance      
• (12:26) Introducing the ADAPT framework
• (14:56) “A” stands for ACCESS  - movement and capacity for activity 
• (16:31) "D" stands for DO - the importance of taking action and collecting data
• (17:53) “A” stands for ANALYZE - what are you keeping track of
• (21:42) “P” stands for PIVOT - making subtle changes
• (23:12) “T” stands for TEST - doing a controlled experiment
• (27:54) Discussion of progression in strength training, emphasising overload and rest
• (31:25) Does your plan or program meet your goals and the value of coaching
• (33:07) Personalizing walking and how to make it a habit, citing the benefits of increased non-exercise activity thermogenesis (NEAT)
• (37:48) The importance of using affected areas and promoting blood flow when injured
• (41:01) Building a home gym and the importance of mindset and moving forward

KEY TAKEAWAYS:

• Personalizing fitness is crucial for achieving success, and it starts with assessing your current situation, including your goals, lifestyle, and constraints. By understanding your unique needs, you can create a tailored approach that works for you.
• Tracking progress and analyzing data are essential for making informed choices and adjusting your approach as needed. This includes monitoring metrics such as body composition, resting heart rate, and biofeedback, and using that data to pivot and make changes to your training and nutrition plan.
• Patience and persistence are key when it comes to achieving your fitness goals. By focusing on progressive overload and consistent data collection, you can make steady progress and celebrate small wins along the way. It's also important to reframe your wins and focus on the positive changes you're experiencing, rather than getting discouraged by setbacks or plateaus.

QUOTES:        

(01:00) "One thing you'll learn from almost every episode is that we talk about guidelines, not gospel. There’s biology, then we figure out how that works for each of us.” - Jenn Trepeck

(11:36) "Even if you are not physically injured, the mental component of feeling like something's wrong with you is so much bigger than people realize.” - Jenn Trepeck

(20:20) “We're not focusing on any one measurement in isolation or any one data point. It's about the collective and patterns.” - Jenn Trepeck

(23:57) “I like the idea of TEST because it reinforces what we often talk about, which is approaching it with curiosity.” - Jenn Trepeck

(29:28) “Are you bumping up the correct amount that's not overreaching and stressing you out and creating fatigue, but is enough to push you?” - Philip Pape

(33:07) "I love walking because one of the biggest things we have control over with our metabolism is our NEAT, right? Our non-exercise activity thermogenesis.” -  Phillip Pape

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

GUEST RESOURCES:

Wits and Weights - Podcast

Philip Pape - Facebook

Wits & Weights Podcast - YouTube

Phillip Pape Instagram

Philip Pape Threads 

BIOGRAPHY: Philip Pape

I spent years chasing every diet trend out there (Atkins, Paleo, Keto, intermittent fasting), trying to get lean and stay strong. Nothing stuck. Then I hit 40, built a home gym, and took a deep dive into evidence-based nutrition and strength training.

Since then, I’ve coached hundreds of clients, spoken on stages, and launched Wits & Weights, a Top 25 (Top 1%) podcast helping people cut through the noise and finally transform their bodies. 

Today, I coach and podcast to help others build a leaner, stronger, healthier life... especially in their 40s and beyond.

KEYWORDS: Wits and Weights Podcast, Phillip Pape, Adapt Framework, Personalizing Fitness, Non-Exercise Activity Thermogenesis, Progressive Overload, Evidence-Based Strategies, Coaching Practice, Anecdote and Personal Experience, Hierarchy of Evidence, Track Your Progress, Biofeedback, Nutrition Data, Body Composition, Resting Heart Rate, Blood Sugar Management, Walking, Strength Training, Injury Prevention, Scar Tissue, Home Gym, Adjustable Dumbbells, Power Rack, Barbell Training, Mindset Piece, Perfectionism Paralysis, Consistent Data Collection, Pivot with One Thing at a Time, Patience and Persistence, Reframe Your Wins, Forget the Scale, Data, Analyze Your Progress, Make Informed Choices, Start Doing, Start Assessing, Assess and Adapt, Get Stronger Over Time, Load or Resistance Training, Microplate, TRX Machine, Banded Work, Calisthenics, Suspension Trainers, Gravity-Based Resistance

Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about aquafaba, the mysterious liquid you’ve probably been dumping down the drain without a second thought. But what if that murky water from your can of chickpeas is a secret ingredient in vegan meringues, mayo, or even marshmallow fluff? Jenn breaks down the weird science behind aquafaba—how it works, why it works, and whether it’s the miracle egg replacer people say it is. But is it as healthy as it is hyped up to be? Or are there reasons you might want to skip it? Let’s just say…your gut might have an opinion. Tune in to find out why this foamy bean water has fans, skeptics—and maybe even a spot in your next recipe. 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

Aquafaba - Website

Aquafaba, Vegan Meringue, Egg Replacement, Plant-Based Baking, Liquid From Chickpeas, Chickpea Water, Canned Beans, Protein Replacement, Vegan Cooking, Non-Dairy Baking, Low Nutrient Density, Antinutrients, Bloating From Beans, Gassiness, Oligosaccharides, Foamy Liquid, Egg Allergy Alternative, No-Salt Beans, Unsalted Beans, Mousse Substitute, Mayonnaise Without Eggs, Marshmallow Fluff Alternative, Vegan Frosting, Homemade Aquafaba, Aquafaba Recipe, Dry Beans And Water, Aquafaba Uses, Cooking Is Science, Amylose And Amylopectin, Protein And Starch, Vegan Ice Cream, Homemade Bean Liquid, Egg White Substitute, Chickpea Meringue, PKU Diet Alternative, Minimal Protein, Endocrine Disruptor, BPA Lined Cans, Nutrition Nugget, Sourdough Grilled Chicken Sandwich, National Sandwich Month

Hey there, health warriors! Ever wondered why that burst of motivation to hit the gym or eat right always seems to fizzle out? In this crossover episode of Salad with a Side of Fries, Jenn Trepeck shares her featured episode on the Wits and Weights podcast to spill the beans on making wellness stick without the hype.

In this special episode, Jenn and Philip Pape get real about swapping motivation for discipline and commitment, showing how small, consistent steps—like turning daily tasks into exercise or using gamification for accountability—build unstoppable momentum. They dive into why consistency is more important than intensity, how to avoid the mental trap of food tracking, and the power of understanding science/biology to transform nutrition choices. It’s a fun, no-nonsense guide to crafting sustainable habits that fit your life! 

The Salad With a Side of Fries podcast, hosted by Jenn Trepeck, explores real-life wellness and weight loss, clearing up myths, misinformation, and bad science surrounding our understanding of nutrition and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.

IN THIS EPISODE: 

• (00:00) Intro: A message from Jenn
• (04:14) Phillip introduces Jenn on his podcast called Wits and Weights, topic: motivation 
• (06:42) Discussion of motivation, momentum, discipline and commitment 
• (11:20) Discussion about accountability and consistency in wellness routines.
• (13:54) Reframing daily activities as exercise, suggesting consistency in small movements 
• (23:11) The inverse relationship between consistency, intensity, and low-intensity
• (30:12) Jenn shares a personal example involving ketchup and food swaps
• (36:13) Accountability, gamification or a personal trainer to support habit formation
• (41:07) Jenn discusses obsession over nutritional thoughts and tracking tools
• (46:50) Jenn shares how understanding the "why" behind nutrition transforms emotional decisions into intellectual ones
• (51:58) Listener blip: Phillips’ client shares weight loss story
• (54:53) Emotional eating
• (1:00:32) Jenn’s advice: How daily movement is critical and the 30-30-30 plan

KEY TAKEAWAYS:

• Motivation is unreliable; discipline and commitment drive sustainable habit formation by prioritizing action over waiting for inspiration.
• Consistency trumps intensity in achieving long-term wellness and weight loss, as small, manageable steps build momentum effectively.
• Accountability, whether through a personal trainer or gamification, supports behavior change by aligning actions with individual goals and capacity.

QUOTES:        

(07:05) “I often hear ‘I know what to do, I'm just waiting to want to do it. I'm supposed to want to do this.’ and it’s such BS. We’ve been taught that motivation comes first, so we're all sitting around waiting for lightning to strike.” Jenn Trepeck 

(08:14) “We think we're broken. Fundamentally, you are not broken. There is nothing wrong with you. We've been fed a line that motivation is what we need, and it's not. I call it a different M word: Momentum, because in the beginning, motivation actually looks like discipline.” Jenn Trepeck

(10:08) “You've gotta have a catalyst and we wanna distinguish that catalyst from motivation. I think people get overwhelmed with thinking like, ‘oh my God, I have to go to the gym three days a week, how am I gonna keep getting motivated to do that?’ and it's just this thought that festers.” Phillip Pape

(24:11) “So consistency and intensity are inversely correlated. The more intense something is, the harder it is to be consistent with it.” Jenn Trepeck

(30:04) “You're not just limiting yourself here or holding yourself back. You're actually doing the thing that's gonna lead to consistency and massive results over time.” Phillip Pape

(00:43:40) “I see it over and over with clients. When they stop tracking in their head and put it on a piece of paper, they go, Whoa. I have a lot of mental capacity.” - Jenn Trepeck

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

Nutrition Nugget: DWDS

Behavior Change Framework

GUEST RESOURCES:

Wits and Weights - Podcast

Wits and Weights - Website

BIOGRAPHY: 

Wits & Weights cuts through the noise and deconstructs health and fitness with an engineering mindset to help you develop a strong, lean physique without wasting time.

Nutrition coach Philip Pape explores EFFICIENT strength training, nutrition, and lifestyle strategies to optimize your body composition. Simple, science-based, and sustainable info from an engineer turned lifter.

KEYWORDS: Wits and Weights, Phillip Pape, Gamification, Streaks, Challenges, Motivation, Consistency, Intensity, Wellness, Weight Loss, Myths, Misinformation, Bad Science, Marketing, Health Coach, Motivation Myth, Sustainable Habits, Momentum, Discipline, Commitment, Systems, Accountability, Behavior Change, Nutrition, Fitness Routine, Personal Trainer, External Motivation, Internal Motivation, Self-Awareness, Habit Formation, Mental Clarity, Perfectionism, Food Tracking, Mental Capacity, Emotional Decision, Intellectual Decision, Nutrition Education, Biochemical Processes, Blood Sugar, Croissant, Personalization, Compounding Habits, Wonder Woman Bengals

Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Khloud Protein Popcorn, a potentially game-changing popcorn that’s shaking up snack time with a protein-packed punch. Is it possible to enjoy a crunchy treat without derailing your health goals? Jenn explores a celebrity creation that promises real ingredients and bold flavors, breaking down what’s really in the bag. Will this snack live up to the hype, or is it just another pretty package? Listen to uncover Jenn’s take and see if this could be your new go-to munch! 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

Nutrition Nugget - Popcorn

Khloud Foods - Website

Khloud Protein Popcorn, Salad With A Side Of Fries, Jenn Trepeck, Wellness And Weight Loss, Real Life, Myths Misinformation, Bad Science, Marketing, How To Eat, How To Cheat, Khloé Kardashian, Popcorn Brand, Celebrity Food Brands, Friend's Party, Really Good, Protein Powder, Real Ingredients, Whole Grains, Non Gmo, Gluten Free, No Seed Oils, Nutrition Facts, Olive Oil And Sea Salt, Sweet And Salty, Kettle Corn, White Cheddar Popcorn, Added Sugar, Minimal Micronutrients, Popcorn Milk, Protein Isolate, Cane Sugar, Olive Oil, Coconut Oil, Himalayan Salt, Potassium Salt, Cloud Dust, Healthier Version