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 Rutin, a powerful plant pigment that could transform your health with its antioxidant punch. It is found in foods like apples and buckwheat, so it teams up with vitamin C for surprising benefits. How might this little-known nutrient boost your brain, heart, blood pressure and more? What's one food you already eat that could be packing this hidden benefit? Tune 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 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: Quercetin

What if you could bounce back from surgery or an injury faster, stronger, and healthier than ever? 

In this Salad with a Side of Fries episode, gerontologist and biohacker Zora Benhamou joins health coach Jenn Trepeck for a deep dive into surgery and injury recovery, biohacks, and minimizing scars—the essential nutrients for optimizing your healing journey post surgery. Together, they bust myths around menopause, aging, and nutrition while unpacking the science behind inflammation reduction, amino acid supplementation, peptide therapy, and more. From osteoporosis prevention to scar management, Zora shares expert strategies to supercharge recovery and reclaim vitality at any age. Whether preparing for surgery or simply wanting to boost your longevity and performance, this conversation delivers actionable tools for real-life wellness.

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

• (05:15) Zora’s story of two hip replacements (in three months) and super-charged surgery recovery through muscle maintenance and protein intake
• (11:02) Delaying surgery until quality of life is significantly impacted is deeply a personal decision
• (16:47) Pre-surgery mental preparation and muscle building/maintenance within mobility limits
• (20:00) Nutrition focus: high protein intake, amino acids, whole foods and nutrient-rich supplements for surgery recovery
• (22:34) Long-term nutritional deficiencies contribute to bone health issues; commitment to nutrition needed, and a radiation protection hack
• (29:22) Managing surgery recovery by reducing inflammation
• (36:33) Discussion of post-surgery nutrition focuses on protein, collagen, anti-inflammatory foods and scar treatments
• (44:32) Recovery strategies apply to various surgeries, and having a positive mindset for surgery recovery

KEY TAKEAWAYS:

• Pre-surgery muscle maintenance is critical. Build and maintain muscle mass before surgery through exercise, even with limited mobility, to enhance surgery recovery and quality of life before and after surgery.
• Increase protein intake before and after surgery to support muscle growth, tissue repair, and ligament recovery.
• Eliminate processed foods and prioritize whole foods to reduce inflammation and aid healing. Use supplements for radiation protection.
• To improve scar texture and appearance, apply copper peptides, rosehip oil, and silicone tape, and consider micro needling or lasers.

QUOTES: 

• (17:27) “Going into that surgery with muscle mass and strength is so important for your recovery. That is key number one.” - Zora Benhamou
• (22:49) “When our body is not getting all the nutrients it needs to function, it will pull them from our bones.” - Jenn Trepeck
• (35:59) “In post-op procedures, because of various things, people often are not hungry, but we need nutrients to heal.” - Jenn Trepeck
• (45:34) “Try to turn it around to a positive and say, this is a great time to work on my health, focus on recovery, and build a better person. - Zora  Benhamou
• (46:20) "It's never too late to start."  - 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

Reverse Menopause Weight Gain: New Blood Sugar Balancing Tips – Jenn Trepeck – Hack My Age

Nutrition Nugget: Methylene Blue

The Algae Advantage (feat. Catharine Arnston)

Bone Health & the Problem with Bone Density Scans (feat. Dr. John Neustadt)

GUEST RESOURCES:

Hack My Age - Website

Biohacking Menopause - Membership Program

Zora Benhamou Instagram (@hackmyage)

Hack My Age - Facebook

Zora The Explorer (@hackmyage) | TikTok

Hack My Age - YouTube

Biohacking Menopause Support Group | Facebook

GUEST BIOGRAPHY:

Zora Benhamou is a gerontologist and biohacker dedicated to challenging menopause stigma and ageist stereotypes. As the dynamic host of the Hack My Age podcast, she focuses on empowering women navigating the menopausal transition through biohacking techniques and information from forward-thinking experts.

At 54 years old, Zora embodies the essence of a digital nomad and is a passionate menopause educator. She is the visionary behind HackMyAge.com and the author of the Longevity Master Plan and cookbook, "Eating For Longevity," offering invaluable resources and programs for women in peri-menopause and post-menopause. Zora's commitment to normalizing menopause conversations is evident through creating the support group and community, Biohacking Menopause. 

She completed the Institute of Bioidentical Medicine's Menopause Method training and Dr. Stacey Sims' Menopause for Athletes course and is an active member of esteemed organizations such as the Gerontological Society of America, the Aging Society of America, the British Menopause Society and the European Menopause and Andropause Society. 

With a Master's degree in Gerontology from the prestigious University of Southern California, Zora's expertise extends to sports nutrition coaching and Oxygen Advantage Breathing instruction, further enriching her holistic approach to women's wellness.

Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about embracing the easy way out to achieve your health goals without the struggle. Forget the myth that health requires grueling effort or endless willpower—Jenn flips that idea with practical, clever strategies to make healthy choices feel like second nature. From Post-it note reminders to phone alarms with specific instructions, she shares how minor tweaks can remove the mental heavy lifting and set you up for success. Whether exercising before emails or eating more veggies, Jenn’s approach minimizes decisions and maximizes ease. Curious how these simple hacks can transform your daily habits? What’s one health goal you’re struggling with, and how could you make it easier to stick to? 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

The Three-Hundredth (feat YOU) 

Cr-Cr-Cr-Cr-Cravings

Are you one of the millions of Americans who eat the Standard American Diet? Even if you’re not, you’re likely at risk of developing pre-diabeties, insulin resistance, and chronic inflammation. But, DON’T panic, because today’s episode is packed with simple steps to help you take control of your blood sugar and lower your risk of diabetes and chronic disease.

On this Salad with a Side of Fries episode, host Jenn Trepeck tackles the hard truth: many people are already pre-diabetic and don’t even know it. From hidden insulin resistance to chronic inflammation, Jenn breaks down how the American diet and lifestyle are fueling a national health crisis. You'll learn how poor sleep, stress, a lack of fiber, and nutrient-depleted foods undermine your metabolic health—and what you can do today to take control and manage your risks. 

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

• (00:00) Why is the Standard American diet the recipe for pre-diabetes and diabetes, and what is insulin resistance
• (04:18) Metabolic health connects to every system, and the ultra-processed food dilemma
• (09:48) Why supplements are important
• (14:30) Everyone is pre-diabetic, unless. Nutrition: protein, fiber, quality fat
• (21:31) America’s fiber problem and the role of the microbiome
• (26:55) Our society is sedentary
• (30:35) The impact stress and loneliness can have on your health
• (34:56) Are you sleep deprived
• (37:30) Let’s talk about the environment and toxins
• (42:07) If you don’t like it, don’t eat it and focus on prevention

KEY TAKEAWAYS:

• Most people eating the Standard American Diet are already pre-diabetic due to high consumption of ultra-processed foods, even if their labs don't reflect it yet. Modern farming, soil depletion, and long-distance transport have stripped our food of nutrients, making quality sourcing and supplementation essential.
• Staying ahead of metabolic disease means taking daily action—moving your body, managing stress, eating well, sleeping, and staying connected.  Even a short walk after a meal can significantly reduce blood sugar spikes. Daily activity improves energy and focus, builds muscle, enhances insulin sensitivity, and monitors glucose levels.
• Just because a drink is labeled “prebiotic” doesn’t mean it replaces real vegetables. Whole fruits and vegetables provide a variety of fibers that support gut health more effectively than most supplements or processed drinks. You can’t supplement your way out of poor nutrition. Supplements are only as good as their quality. Many synthetic options don’t break down or absorb adequately, making them useless. Food first, then smart supplementation.
• Chronic stress triggers hormonal changes that lead to insulin resistance and fat storage. The damage builds over time because most people don’t recognize their stress. Managing stress is just as crucial as managing diet and exercise.

QUOTES:         

(08:56) “Our food supply is ripening while in transit, not connected to the vine where nutrients come from.” - Jenn Trepeck

(18:54) “Variety is your friend. Eat the rainbow.” - Jenn Trepeck

(23:30) “I'm a big fan of supplements, but you cannot supplement your way out of poor nutrition. Food first, then mart supplementation.” - Jenn Trepeck

(39:36) “Next time you need to replace a mattress or a pillow. Let's make sure it's a material that isn't going to off-gas toxins.” - Jenn Trepeck

"It comes down to default vs design because the way our world is set-up around us, the default would easily be the recipe for pre-diabetes and diabetes. That's why we're here...unless you do this now." - 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

Movember: Men's Health

Real People, Real Results: Shannon 

Nutrition Nugget: Ultra-Processed Food

GMO, Organic, and Local, Oh My!

How to Cheat

8 Domains of Health

America's Fiber Problem

Q & A: Supplements

Tick…Tick…BOOM

Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Bloom Sparkling Energy Drink. Ever wonder what's really inside those trendy, pastel-colored cans promising clean energy and focus without the jitters? Jenn peels back the marketing and takes a magnifying glass to the ingredients, revealing some surprising details that might make you rethink your go-to pick-me-up when you need an energy boost. Are the claims of natural energy and prebiotic benefits all they're cracked up to be, or is there more to the story than meets the eye or the taste buds? 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

Nutrition Nugget: Celsius

Our healthcare system treats us like it’s one size fits all, yet that’s not how true healing works, especially when it comes to chronic conditions. Today’s guest will help us understand how to fill the gap we experience with Western medicine, including the difference between signs vs. symptoms, and empowers our individualized healthcare. 

On this episode of Salad with a Side of Fries, host Jenn Trepeck welcomes Functional Medicine Nutritionist and educator Andrea Nakayama to explore why chronic conditions require more than just a diagnosis and a prescription. They unpack Andrea’s “three roots, many branches” model, revealing how digestion, inflammation, and genetics lie at the heart of chronic illness—and how nurturing the "soil" around them can lead to true healing. From nutrition habits to the importance of bio-individuality, this conversation empowers you to become an informed partner in your health care.

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

• (00:00) Intro: Our healthcare system is one size fits all
• (05:08) Andrea shares her motivation for her journey into functional nutrition, and a discussion of Western medicine
• (07:41) Should every person receive the same treatment for the same chronic condition
• (11:45) How to choose a guide in the health equation
• (16:40) Knowing the difference between your signs vs. symptoms
• (21:59) Andrea walks us through the “three roots and many branches” model
• (28:36) The roles digestion and inflammation play in our health
• (33:37) Tiers to nutrition mastery. Tier one is our non-negotiables
• (36:40) Don’t neglect your passion and purpose
• (38:48) Andrea’s non-negotiable trifecta: Sleep, poop, and blood sugar

KEY TAKEAWAYS:

• Chronic health conditions must be understood through a systems-based lens, not just symptom management. Every chronic issue has three core roots—genes, digestion, and inflammation. Healing begins by nurturing these “roots” and the surrounding “soil,” rather than chasing individual symptoms alone. Western medicine excels in acute care but often falls short in managing chronic conditions. Patients are frequently seen through the lens of their diagnosis rather than as whole individuals, resulting in treatments that overlook their unique health histories and personal needs.
• One of the most powerful tools patients can use is specific, emotion-free communication based on personal health tracking. By clearly distinguishing between signs (measurable indicators like fever or rash) and symptoms (subjective experiences like fatigue or pain) and offering detailed timelines of when and how issues arise, patients empower providers to better understand and address their unique health needs.
• Supporting foundational health can start with three simple, non-negotiable nutrition habits: include fat, fiber, and protein at every meal or snack to help stabilize blood sugar; eat the rainbow to boost fiber and phytonutrient intake while feeding your microbiome; and know your yes-no-maybe list to understand better how specific foods impact your body. Tracking what makes you feel great, what doesn’t, and what you’re unsure about builds awareness and equips you to have more productive, personalized conversations with your healthcare provider.

QUOTES:         

(07:41) “The first two gaps I encountered were that people are treated like their diagnosis. So, when you are in the medical system, you are your endometriosis, your fibroids, your breast cancer, your PMS. You are your symptom. The other gap was that everybody with the same symptom or diagnosis was treated the same.” - Andrea Nakayama

(09:34) “A chronic condition means you're sick and you're not getting better. There's things going on for a long time, and our medical system isn't trained to address chronic conditions.” Andrea Nakayama

(25:32) “The three roots of any chronic condition are always our genes, digestion and inflammation.  All three need to be tended to for the branches to express themselves more fully.” - Andrea Nakayama

(36:53) “We have an episode called the Longevity Equation, and one about Blue Zones and one of the big factors there that everybody seems to overlook is community and connection.” - 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

Nutrition Nugget: Genes and Epigenetics

Salad With a Side of Fries: The Longevity Equation

Salad With a Side of Fries: Blue Zones: A Blueprint for Physical and Mental Health

Salad With a Side of Fries: The Down and Dirty

GUEST RESOURCES:

Andrea Nakayama - Website

Functional Nutrition Alliance  - Website

Andrea Nakayama - Instagram

Functional Nutrition Alliance - YouTube

Andrea Nakayama - Pinterest

Andrea Nakayama, Functional Nutritionist & Educator

Andrea Nakayama - Functional Nutrition Alliance | LinkedIn

GUEST BIOGRAPHY:

Andrea is a Functional Medicine Nutritionist and educator who has led thousands of clients and teaches even more coaches and clinicians worldwide. Together, they are revolutionizing the ownership of their own and their clients’ health. 

As the 15-Minute Matrix Podcast host and the founder and former CEO of Functional Nutrition Alliance, Andrea draws on systems biology, mental models, root-cause methodology, and therapeutic partnerships to offer long-awaited solutions for the rapidly growing chronic illness epidemic.

After losing her young husband to a brain tumor in 2002, she discovered a passion for using food as personalized medicine and is now regularly consulted as the nutrition expert for the toughest clinical cases in the practices of many world-renowned doctors. She trains nearly four thousand practitioners each year in her methodologies so that they can, too, become the last stop for their clients and patients and a trusted referral partner for doctors in their area.

Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Realsy Peanut Butter Dates—yes, a snack she spotted thanks to a friend’s airport find that quickly made its way onto her must-try list. With just three ingredients and a mission that screams “clean and convenient,” these little bites have sparked curiosity and maybe even skepticism. Are they healthy, or just another cleverly marketed treat? Jenn dives into the brand’s backstory, the nutrition label, and whether this snack is a wise choice or just sweet hype. 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

Nutrition Nugget: Dates

When’s the last time you really looked at your nails? Could they be revealing something more than just your latest manicure? What if they were giving you clues about your internal health? 

This week on Salad with a Side of Fries, host Jenn Trepeck welcomes renowned dermatologist and nail health expert Dr. Dana Stern to uncover what your nails are trying to tell you. From decoding nail color and shape to the truth about nail polish, gel manicures, and whether nails need to "breathe"—this episode is packed with everything you need to know for healthy nails from the cuticle to the tip. Tune in to learn how your nails can serve as your body’s early warning system—and what you can do to care for them, inside and out. 

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

• (05:43) Dr. Dana explains some of the underlying health conditions indicated by your nails
• (11:49) Breakthrough study on brittle nails
• (15:36) Discussion about gel manicures, nail polishes, and UV exposure 
• (20:50) Do nails breathe, and cuticle care
• (22:52) What does the cuticle tell us about our nails
• (28:36) Giving your nails a break, and what about polish removers
• (33:11) What products and supplements will promote nail health, and what about biotin
• (42:44) Get a precision glass nail file for ultimate nail care

KEY TAKEAWAYS:

• Nails can be indicators of underlying health conditions. Changes in the nails, such as unusual color or shape (like spoon-shaped nails indicating iron deficiency or white nails potentially signaling diabetes or heart issues), can be early signs of systemic diseases.  Observing nail health can provide valuable clues for early diagnosis and intervention.  
• Many standard nail enhancements, like gels, acrylics, and dips, can damage the nail plate and surrounding skin. In particular, the removal process of soak-off gels has been scientifically proven to thin and weaken the nail plate, making it more prone to brittleness and breakage. Potential risks are associated with UV lamps used in gel manicures. Switch to a precision glass nail file for smoother, healthier nail edges and reduced breakage. 
• Nails don't breathe, but good blood flow is crucial for their health. Therefore, maintaining good peripheral circulation through cardiovascular activity or even hand massage is vital for healthy nail growth and preventing issues like brittleness and peeling, especially as we age and tend to have poorer circulation.
• The cuticle is a vital protective barrier for the nail and should not be removed. It acts as a natural seal, protecting the nail matrix (the nail's growth center) from water, moisture, and pathogens. Disrupting the cuticle can lead to nail abnormalities like patches, surface irregularities, bumps, and even separation. Liquid cuticle removers essentially destroy the cuticle, just like cutting it.  

QUOTES:         

(08:46) “If I see a white situation in someone's nails, I get general labs. I'm taking a thorough history and trying to uncover it. Something has been missed or something is brewing.” - Dr. Dana Stern

(09:21) “We see this a lot with oral health too, that it's, you're seeing things before it manifests in the symptoms that everybody seems to be looking for.” - Jenn Trepeck

(10:51) “If you have spec, a single pigmented band, meaning that one of your nails has this brown streak, that's something you want to see a board-certified dermatologist for, to examine.” - Dr. Dana Stern

(18:47) “The take-home message is use protection because we know that UV radiation is definitively associated with skin cancer, UVA specifically in the case of the nail lights they use.” - Dr. Dana Stern

(42:24) “I think at some point, a greater commitment to supplementation, a greater commitment to the quality of protein choices is really helpful and important.” - Jenn Trepeck

(51:44) “The nails are the crystal ball to your internal health. So let's remove our polish for a minute or two or more. Take a look and choose quality nail care.” - 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:

Dr. Dana Nails - Website

Dr. Dana Nails -  Instagram 

Dr. Dana Nails - Facebook

Dr. Dana Nails - LinkedIn

Dr. Dana Nails  - TikTok

GUEST BIOGRAPHY:

Dr. Dana Stern is the only board-certified dermatologist in the U.S. who devotes her entire practice to the diagnosis, treatment, and surgery of the nails. As one of the country's most trusted and respected nail specialists, patients worldwide, from celebrities to luminaries, come to see Dr. Dana at her bustling Fifth Avenue, New York City and Hamptons practices. After observing what her patients used on their nails, she determined that nail care products were formulated with harsh chemicals and not backed by science. She knew there needed to be a change, and that she was the person to do it. Drawing from almost two decades of nail expertise and her vast knowledge of product chemistry, she founded her eponymous nail care brand, Dr.

Dana’s mission is to revolutionize the at-home nail treatment industry and change how we care for our nails. She is the Nail Expert Choice for the media, and Vogue magazine called her the

“Go-to Dermatologist for nail disorders and cosmetic conditions relating to nail disease”. She is also a contributing editor for Nails Magazine, where she writes a column entitled “A Day in the Life of a Nail Doctor.” In addition to her impressive career, which includes a position as Assistant Clinical Professor of Dermatology at The Mount Sinai School of Medicine in New York City,

Dr. Dana is also a busy mom of three boys and a rescue Basset hound named Bo.

Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about DWDS. What is that, you may ask. It stands for Drink Water, Do Squats. We all want to up level our health, right? Well, by DWDS, we can do just that. The standard guideline for water intake is eight 8 ounce glasses of water per day, but some experts recommend working your way up to half your body weight in ounces. Sounds simple, right? But for those of us who struggle with our daily water intake and finding time for more movement, Jenn has a simple way to change that. Tune in for this bite-sized bonus episode where Jenn breaks down how to incorporate DWDS into your day. 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

What’s your favorite protein and fiber-packed snack? Don’t have one? Don’t worry, we’ve got you covered in the 300th episode of Salad with a Side of Fries!

If you’ve been here a while, you'll know that host Jenn Trepeck’s favorite "Jennism" is that ‘protein and fiber at every meal makes removing fat no big deal.’ Today, we’re celebrating episode 300 by packing this episode full of proven, verified, taste-tested snack and meal ideas from you, our amazing listeners. You called in to share your go-to combos of protein and fiber that are delicious and nourishing. Plus, Jenn is letting you in on a little secret—there’s a book in the works, and she will share even more about that later this summer! Let’s get into it—cheers to 300 episodes and counting!

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

• (00:00) Welcome to the 300th episode of Salad With a Side of Fries
• (02:11) Jenn reminds us of her Jennism, “Protein and Fiber at Every Meal Makes Removing Fat No Big Deal”
• (04:52) Tori from Michigan shares her love for avocado toast with an egg
• (05:06) Tanya from Atlanta snacks on Greek yogurt with fruit, walnuts and honey
• (05:37) Stephanie introduces her roasted chickpea power bowl and how she customizes it to transform it into a balanced meal
• (07:01) Norman uses organic hemp hearts in many ways
• (07:59) Madelyn from Georgia loves an avocado chicken salad sandwich
• (08:21) Lori from Manhattan is a fan of celery and carrot sticks with nut butter
• (08:46) Kayla from Texas favors eggs with a side of avocado
• (08:58) Judy from Michigan wants everyone to try her egg whites with parmesan cheese and veggies
• (12:04) Kayla from Boston craves her sister's recipe of chickpeas, avocado, apple, carrots, cucumber, bell pepper, with a side of grilled chicken
• (12:37) Jennifer from Long Island shreds roasted chicken and pairs it with sweet peppers and grapes
• (12:56) Kristen from Connecticut shares her favorite breakfast meal, which equals 15 grams of fiber and 28 grams of protein
• (13:59) From De in Colorado, we have eggs, a big salad dressed with a balsamic vinaigrette, topped with pumpkin seeds
• (14:41) Debbie from Florida makes a snack or dessert from a Honeycrisp apple and almond butter
• (15:17) Cindy from Indiana shares her unique way of making a protein packed dip for her veggies from cottage cheese
• (17:00) Jenn invites listeners to call in with their recipes and shares her gratitude for each listener

KEY TAKEAWAYS:

• Listeners celebrated the podcast's core principle—“protein and fiber at every meal makes removing fat no big deal”—by sharing their go-to combinations. The episode highlighted creative, easy, balanced, and satisfying meals that support stable blood sugar and long-term wellness, from avocado toast with egg to Greek yogurt with berries and nuts, to roasted chickpeas with veggies.
• The episode underscored real-life wellness, not restriction. Healthy eating is accessible and sustainable. Nutrition doesn’t have to be extreme or complicated—it must be intentional and enjoyable.
• Beyond food tips, this milestone episode was a thank-you to the loyal community built since 2019. Jenn Trepeck announced her upcoming book and encouraged ongoing engagement through the show’s membership program and merchandise. It’s not just about eating better—it’s about building a culture of empowerment, education, and fun around health.
• To receive healthful, Jenn-approved recipes each week, become a member!

QUOTES:         

• (01:47)  “Whether you are a newer listener or you've been here since the beginning in 2019, please know I am so grateful for you.” - Jenn Trepeck
• (02:01) “I'm working on a book. It's been in the works for a long time and is finally happening. So, there is more to come this summer.” - Jenn Trepeck
• (17:58) “We are all locking arms to change the state of healthcare.”  - 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