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 creatine. What is it, and why do we need it? Together, we will look at its benefits for muscle growth, energy production, and overall performance, as well as its impact on brain function and health for individuals of any age but especially those over 40. We will uncover its role in power activities and muscle recovery and how proper dosage and supplementation can help combat issues like sarcopenia and cognitive decline. 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:

Learn more about Healthy Vibe Tribe HERE

Ready to jump into the Healthy Vibe Tribe? Start here: 

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

Your body isn’t one-size-fits-all, so why should your health plan be? This week’s episode dives into the personalized world of metabolic typing and functional medicine, where understanding your unique physiology is key to lasting wellness.

Functional medicine expert and Metabolic Typing coach Martin Pytela is here to share his transformative journey from battling mercury toxicity to founding Life Enthusiast, an online hub for alternative health solutions. Together, Jenn and Martin explore how metabolic types and endocrine dominance—like thyroid, adrenal, and ovarian types—impact food choices, energy levels, mood, and overall well-being. This conversation is packed with actionable insights, from tips on what to avoid putting in your mouth to the balance between fats, proteins, and carbs based on your metabolic type. Stick around for Jenn’s rapid-fire questions with Martin, plus a preview of the upcoming Nutrition Nugget on creatine. Let’s uncover the science behind making wellness genuinely work for you.

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: 

• [4:29] Martin shares how he developed an interest in alternative health
• [9:03] What is metabolic typing? Discover functional medicine and testing
• [12:23] Discussion of the different metabolic types: alkaline and acidic
• [16:09] Are you an oxidizer or an autonomic drinker?
• [19:19] Starting your day off right, based on your metabolic type
• [23:50] Different types of endocrine dominance: estrogen/adrenal, pituitary, thyroid, ovarian, testosterone and feeding those systems
• [28:00] How different body types are influenced by the different metabolic types
• [32:08] Martin answers Jenn’s rapid-fire questions
• [35:15] Preview of this week’s  Nutrition Nugget bonus episode on Creatine and consider joining the Healthy Vibe Tribe; it’s not too late!

KEY TAKEAWAYS: 

• Many journeys to wellness begin with health challenges, like those caused by mercury amalgam fillings. The pursuit of healing can often lead to alternative medicine, functional health, and innovative ventures that inspire others to embrace holistic approaches to well-being.
• Individual differences in metabolic types significantly influence how people react to foods and other factors. Understanding personal physiology is essential for tailoring our health strategies and improving overall well-being.
• Understanding your metabolic type (sympathetic or parasympathetic dominant) and endocrine dominance (thyroid, adrenal, pituitary, or ovarian) can help tailor your diet to optimize energy, mood, and wellness. For example, a thyroid-dominant individual may thrive on a carb-centric breakfast, while an adrenal-dominant person benefits from a breakfast high in fats and proteins.
• While diet and lifestyle adjustments can align with specific body aesthetics, prioritizing metabolic balance and emotional well-being over appearances leads to sustainable wellness and reduced cravings.

QUOTES: 

[7:12] “The medical system is not using the scientific method. They say they do, but they don't. They never ask what the cause of this is. They see a symptom, and they say, for the symptom, I have a pill.” Martin Pytela

[17:45] “ Depending on our [metabolic] type, we want to shift the balance of macronutrients in our approach.” Jenn Trepeck

[28:24] “We know that blood sugar balance and many of these elements are critical to metabolic health, and that doesn't necessarily mean one size or one shape.” Jenn Trepeck

[29:42] “I would like to say this: when you learn and figure out your [metabolic] type, you can work with it or against it.” Martin Pytela

[30:23] “Sometimes the choice that might get us to the aesthetic isn't necessarily the choice that brings us peace, joy, and some of the things that we're looking for.” Jenn Trepeck

RESOURCES:

Learn more about Healthy Vibe Tribe HERE

Ready to jump into the Healthy Vibe Tribe? Start here: 

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

Wheat, Celiac, Gluten and Glyphosate

GUEST RESOURCES: 

Life Enthusiast Podcast

Life Enthusiast - Facebook

Life Enthusiast - Instagram

Life Enthusiast - X

Life Enthusiast - YouTube

GUEST BIO: 

Martin Pytela is a respected functional medicine expert and Metabolic Typing coach whose mission is to "Restore Vitality to You and The Planet." With over 12,000 clients coached since 2011 and over 60,000 students enrolled in his Udemy courses, Martin has a wealth of knowledge to share on topics such as healing trauma, managing stress and anxiety, emotions, spirituality, weight loss, metabolism, longevity, mindfulness, gut health, and overall health.

Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about the Minnesota Starvation Experiment. Conducted from 1944 to 1945, this clinical study explored the physical and psychological effects of semi-starvation and refeeding. While it’s a historical study, its findings remain relevant today, particularly as we examine current health and weight-loss practices. Jenn dives into the participants’ experiences, the dramatic impacts of calorie restriction, and what we can learn about achieving health goals sustainably, not through diets or restriction. Tune in for an eye-opening discussion that ties past research to modern challenges and solutions. 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:

Learn more about Healthy Vibe Tribe on Jan 6 at 8pm ET

Ready to jump into the Healthy Vibe Tribe? Start here: 

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

Birth Control, Part 1: FDA Approval and What Happened Next (feat. Mike Gaskins)

Birth Control, Part 2: Ditching the Pill (feat. Rach Hoeppner)

Are you ready to take your health into your own hands in the new year? Are you ready to make nutrition and wellness a part of your everyday routine so that you can achieve your health goals and feel your best all year long without it taking over life? You’ve come to the right place!

Welcome to Salad with a Side of Fries, the podcast where balance meets results and wellness seamlessly fits into real life. In this episode, Jenn kicks off the new year by answering listener questions, debunking common nutrition myths and offering her top tips for making health and wellness a part of your everyday routine. She discusses essential supplements, the pros and cons of health-tracking apps, and why eating fresh, whole foods is key to feeling your best. Jenn also shares her approach to tackling some of the most common challenges people face when starting their wellness journey, including maintaining consistency, avoiding misinformation, and figuring out how to stay on track when life gets busy. This episode is a great place to start 2025 off strong (and stay that way). 

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: 

• [4:27] Common nutrition myths to debunk
• [6:31] Five things to consider to flush out fad diets or misinformation
• [8:57] What is the difference between weight loss and fat loss
• [10:40] Is late-night eating harmful to your metabolism
• [14:49] How to start the year off right with supplements and are electrolyte drinks worth it
• [19:37] Can health-tracking apps support or hinder health
• [25:55] How can you maintain a consistent routine of physical activity all year, not just in January
• [29:49] Suggestions for enjoying sweet treats
• [31:57] Top nutritional foods to add to your diet. Hint: Fresh is best!
• [34:52] How many carbs can you have daily to lose weight
• [38:08] How much protein does one need, and from what sources
• [43:00] Jenn advises anyone working toward setting new goals: consistency is  king
• [46:56] Consider joining the Healthy Vibe Tribe; it’s not too late

KEY TAKEAWAYS: 

• Debunking Nutrition Myths for 2025: Some outdated guidelines, like the food pyramid/MyPlate and meal plans requiring fruit and grain at breakfast, are still in use but should be reconsidered. Additionally, elimination diets and medication-assisted weight loss are gaining media attention, but these are not permanent solutions. Focusing on health, not just weight or the number on the scale, is encouraged for 2025, recognizing that holistic well-being involves more than body metrics.
• How to Identify Reliable Nutrition Advice: To differentiate reliable nutrition advice from fad diets, consider the source and who benefits from the information. Look for scientifically sound studies, be aware of personal biases, use common sense, and avoid jumping to conclusions based on correlation versus causation. Additionally, avoid getting distracted by clickbait or trendy health advice and focus on understanding your body’s needs.
• Consistency is Key: To maintain a daily exercise routine beyond January, it’s essential to plan for your most challenging days, not the ideal ones. Choose realistic goals that are small and measurable, ensuring they can be completed every day, even on busy days. Focus on the process rather than just the outcome (e.g., moving your body for 10 minutes daily instead of solely focusing on weight loss).
• Mental and Physical Health Are Interconnected: Mental wellness and physical health are deeply connected, with the vagus nerve linking the gut and brain. Starting with physical activities and feeding your body nutritious foods, makes it easier to focus on mental health, creating a positive cycle where each aspect supports the other.

QUOTES: 

[6:00] “I'd like to encourage everybody for 2025 to make the objective health, rather than the number on the scale. And realize that what we do for one area also impacts other areas of our health,  so we don't have to take on the world in January to improve our health.” Jenn Trepeck

[16:27] “Quality matters when it comes to supplementation. Formulas that use better ingredients, the more bioavailable ingredients, that are formulated with nutrients that help the body use the proper ingredients are all at play here. So that piece of it is called bioactivity, the body's ability to use it. Bioavailability is the body's ability to absorb it. So we need both things present when we take supplements.” Jenn Trepeck

[26:13] "Plan for your most challenging day, not your ideal day."Jenn Trepeck 

[35:34] " ’How many carbs should I be eating for whatever goal?’ is sort of a mixed up question, because it's not the quantity, it's the quality. If what you're eating has tons of fiber, then you can have more  carbohydrates in a day than if the carbs you're eating are all coming from potato chips." Jenn Trepeck

[42:31] "You are what you eat, but you are also what you ate, ate.” Jenn Trepeck

RESOURCES:

Learn more about Healthy Vibe Tribe on Jan 6 at 8pm ET

Ready to jump into the Healthy Vibe Tribe? Start here: 

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

Top 5 Tips for Digesting Nutrition News

It Happens at Night

Hydration & Dehydration (feat. Desiree Lotz)

Unsubscribe: Food Tracking Apps & Diet Culture (feat. Nicole Hagen)

Nutrition Nugget: 30 Seconds a Day

Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about what we do daily. It turns out that our daily habits, while seemingly small, are the consistent actions that lead to big life changes. By focusing on what you do daily, you can achieve your goals, whether improving health, building better connections, or pursuing personal growth. Jenn dives into the power of small actions, staying consistent in your daily habits, taking ownership of your choices, and sharing practical strategies to help you design your daily routine for success in 2025. She will also give you insights on reverse engineering and its effectiveness. 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:

Learn more about Healthy Vibe Tribe on Jan 6 at 8pm ET

Ready to jump into the Healthy Vibe Tribe? Start here: 

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

Blue Zones Episode

Longevity Equation Episode

There’s Not Enough Time in the Day (feat. Megan Sumrell) - Episode

It’s time to hear which episodes made the Top 10 of 2024! Are you ready to catch a glimpse of the health, nutrition, and lifestyle tips that could transform your 2025? Let this be your curated playlist for your listening time this holiday season.

Welcome to Salad with a Side of Fries, the podcast where balance meets results and wellness seamlessly fits into real life. In this final full episode of 2024, host Jenn Trepeck reflects on an incredible year, celebrating the show’s recognition as Earworthy’s Best Health and Wellness Independent Podcast of 2024. Jenn and one lucky listener share their top 10 episodes of the year, diving into powerful conversations about health, nutrition, and lifestyle, featuring expert guests and transformative insights, including the podcast’s very first live show. Plus, don’t miss the exciting lead-up to this Friday’s final Nutrition Nugget of the year, “Daily,” where Jenn explores how small, consistent actions can create the 2025 of your dreams. Tune in for a recap of the year’s highlights and a glimpse of what’s to come! 

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: 

• [4:01] Salad With A Side of Fries honored with the best Health and Wellness Independent Podcast of 2024 by Earworthy
• [8:03] Ep. 235 Top Three Reasons And Remedies For Weight Loss Resistance (feat. Becky Bell) - aired January 31st
• [11:29] Ep. 247 Coin and Cuisine - Commonalities Between Money and Food
• [13:57] Ep. 243 Unsubscribe, Food Tracking Apps and Diet Culture (feat. Nicole Hagen) - aired March 27th
• [19:08] Ep. 252 Take Your Foot Off the Gas (Reverse Dieting) - aired May 29th
• [22:06] Ep. 275 - Fitness Fact or Fiction (feat. Sarah Thomas) - aired November 6th
• [28:27] Ep. 242 - The Ultimate Biohack - aired March 20th
• [34:57] Ep. 269 - Caveman Biology in a Very Modern World (feat. Dr. Kathy Campbell) - aired September 25th
• [40:30] Ep. 277 - 8 Domains of Health - aired November 20th
• [43:00] Ep. 249 - Memory: How We Lose It and How to Keep It - aired May 8th
• [46:50] #10 Ep 264 - Live from New York...It's Salad with a Side of Fries! - aired August 21st
• [51:07 Bonus Picks: IBS is a BS Diagnosis (feat. Hannah Aylward), Nutrition Nugget: Enough (aired 5/31/24), Nutrition Nugget: Your Acceptance Speech (aired 2/9/24)

KEY TAKEAWAYS: 

• The Top Three Reasons and Remedies for Weight Loss Resistance focused on the fact that stress plays a major, often overlooked role in weight loss resistance, alongside inflammation and insulin resistance. Addressing stress management, sleep quality, and resilience can sometimes be more effective than focusing solely on diet or exercise.
• Fitness Fact or Fiction offered an antidote to fitness advice that can feel overwhelming and contradictory. This episode makes it approachable by focusing on actionable steps for long-term wellness. It emphasizes the importance of balance, debunks common myths, and discusses the critical role of muscle mass in metabolism as we age. A standout quote, "You can't outrun your fork," reminds listeners that fitness and nutrition must work together, and no amount of exercise can replace proper eating habits.
• The focus of The Ultimate Biohack was that sleep is the cornerstone of health and wellness; none of the trendy "biohacks" can compare to its impact. Jenn debunks the glamorization of sacrificing sleep for productivity, highlighting its role in cognitive function, recovery, and brain detoxification through the glymphatic system. Without consistent, quality sleep (7-8+ hours), fitness, nutrition, and supplementation efforts are significantly undermined.
• The focus of Live from New York…It’s Salad with a Side of Fries, 5th Anniversary of the show, was a live recorded Q&A episode that captured the essence of the podcast’s mission and philosophy, showcasing the vibrant community around it. The dynamic energy of the event highlighted the importance of fostering real connections while experimenting with unique formats, such as live shows, to engage listeners freshly and authentically.

QUOTES: 

[14:47] “I think this story is all too common, where doctors want to tell us just from looking at us what's happening, or they make judgments based on our weight, and as we say over and over, health is not a size, weight does not determine health in any capacity.” Jenn Trepeck

[21:04] “We expect so much of ourselves. I think another piece is the role of consistency and balance. Frankly, if we could live 100 percent of the time in consistency and balance, we'd see the “results” that everybody's looking for.”  Jenn Trepeck 

[29:20] “We're deteriorating our health more by not sleeping than we could get from any biohack.” Jenn Trepeck 

[31:02] “One of my biggest pet peeves with the personal development gurus is that they're all saying, sleep when you die, find more time in the day, wake up two hours earlier….” Jenn Trepeck

[38:06] “We are eating food that is devoid of nutrition.  We're eating food-like substances that give our bodies more chemicals or “modified foods.” We're eating these things, and they taste good, they seem like food, but they're not providing the body with the nutrients it seeks and that it needs to do all its functions.” Jenn Trepeck

[44:39] “Alzheimer's is referred to as diabetes type three. So, we see this connection between our metabolic health and brain health, how our brains function. The good news is that we have a lot of control. We're not doomed to an aging memory.” Jenn Trepeck

[46:02] “I no longer use a to-do list. Everything ends up on the calendar at a time slot with an allocated time to do the thing. For what it's worth, that has been life-changing.” Jenn Trepeck

RESOURCES:

Learn more about Healthy Vibe Tribe on Jan 6 at 8pm ET

Ready to jump into the Healthy Vibe Tribe? Start here: 

Ep. 235 - Top 3 Reasons & Remedies for Weight Loss Resistance (feat. Becky Bell)  

Ep. 247 - Coin and Cuisine - Commonalities Between Money and Food 

Ep. 274 - 8 Chemicals that Drive Overeating & Undereating (feat. Dr. Laurel Mellin)

Ep. 243 - Unsubscribe: Food Tracking Apps & Diet Culture (feat. Nicole Hagen)

Ep. 252 - Take Your Foot Off the Gas (Reverse Dieting)

Ep. 275 - Fitness Fact or Fiction (feat. Sarah Thomas)

Ep. 242 - The Ultimate Biohack

Ep. 269 - Caveman Biology in a Very Modern World (feat. Dr. Kathy Campbell)

Ep. 277 - 8 Domains of Health

Ep. 249 - Memory: How We Lose It and How We Keep It 

Ep. 264 - Live from New York...It's Salad with a Side of Fries!

Bonus Pick: IBS is a BS Diagnosis (feat. Hannah Aylward)

Bonus Pick: Nutrition Nugget: Enough

Bonus Pick: Nutrition Nugget: Your Acceptance Speech

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 Chewing! Do you chew your food enough? It might sound simple, but failing to chew your food properly could be behind common issues like bloating, acid reflux and even poor nutrient absorption. Tune in to get Jenn’s insights about the importance of slowing down and ramping up the number of times you chew each bite. 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:

Learn more about Healthy Vibe Tribe on Dec 19 at 7pm ET

Learn more about Healthy Vibe Tribe on Jan 6 at 8pm ET

Ready to jump into the Healthy Vibe Tribe? Start here:

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

Where Does The Food Go?

What if you could forget cravings? Sounds like a fairytale, right? What if emotional eating wasn’t a problem but a symptom?

Today, Jenn Trepeck dives into the myths, misconceptions, and mindset traps around food, dieting, and emotional eating. Joining Jenn is Dr. Melissa McCreery, psychologist, emotional eating expert, and creator of Your Missing PEACE, to challenge the all-or-nothing holiday mindset and break down the hidden hungers driving your cravings. Together, they’ll explore how curiosity (not guilt!) is the key to stepping off the hamster wheel of dieting and creating lasting freedom with food. In this episode, you’ll uncover practical ways to navigate the holidays, rethink outdated beliefs, and savor life—cookies and all—without waiting until January to hit reset. Tune in and transform your relationship with food, one bite at a time!

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: 

• [1:50] Dr. Melissa McCreery shares her inspiring story
• [9:24] Emotional Eating and reasons hidden hunger can drive our cravings
• [15:11] Dr. Melissa discusses the auto-pilot mentality and asks, “What do you want to savor?”
• [21:55] Dieting’s hidden traps: why it feels like you’re running on a hamster wheel
• [26:44] Unlocking self-awareness: Dr. Melissa introduces the Hidden Hunger Quiz
• [31:25] Why change feels hard and how to navigate emotions around the holidays
• [38:54] A sneak peek at the upcoming Nutrition Nugget segment: “Chew.”

KEY TAKEAWAYS: 

• Overcoming struggles like overeating, emotional eating, or food-related issues doesn't require a lifetime of self-control, discipline, or constant management. It doesn’t require endless discipline or continuous management. Many feel trapped in a cycle of cravings and worry, but true freedom comes from shifting mindsets and reclaiming power over food. It’s about living free from the cycle, trusting yourself, and focusing your energy on what truly matters.
• Emotional eating isn't the problem—it’s the symptom. Labeling yourself as an emotional eater might feel like an “aha” moment, but it’s often useless. We all eat for a reason, and emotional eating usually points to deeper, hidden hungers—like the need for rest, self-care, or balance. Simply trying to manage anxiety or stress isn’t always the answer. It’s time to uncover the hidden pangs of hunger driving your cravings and how addressing them can break the cycle for good.
• Holiday eating isn’t inevitable—it’s a choice shaped by the stories we tell ourselves. The all-or-nothing mindset during the holidays can feel like a trap: staying hyper-vigilant about food or diving headfirst into a free-for-all. Neither feels good, and both are driven by the beliefs we repeat so often they feel like facts. Challenge those narratives to help you rewrite the story about holiday eating and reclaim control without the guilt or extremes.
• The hamster wheel of guilt keeps you stuck—curiosity sets you free. When diets fail or holiday eating feels out of control, the instinct is often to blame yourself and push harder. But running faster on the hamster wheel doesn’t work. Instead, the antidote is curiosity. Asking why things didn’t go as planned—a sudden craving, holiday stress, or shifting routines—opens the door to understanding and real solutions. It isn’t about perfection; it’s about staying curious, learning from the moment, and choosing the next step forward.

QUOTES: 

[0:00] “We eat for a reason. We always eat for a reason. We overeat for a reason. If you find yourself standing in the pantry staring at the cashews and the peanut butter and not knowing how you got there, there is a reason. And sometimes it's because you're having emotions you don't know how to deal with. “Dr. Melissa McCreery

[8:23] “It's amazing to be on the other side of it and experience it and be able to say to someone, ‘It is possible. There is this other place’.” Jenn Trepeck

[11:19] “If I'm exhausted, I can have the best tools in the world for anxiety, but I may not have the bandwidth to deal with the situation right now. So it might be helpful to know that I'm emotionally eating because I'm anxious, but actually, what I need is to address my hidden hunger for rest.” Dr. Melissa McCreery

[12:53] “Sometimes it's not even the food or the choice to eat it, it's what happens after, and beating ourselves up is worse than the food or the fact that we ate because of emotions.” Jenn Trepeck

[23:45] “That hamster wheel thinking kills curiosity, and curiosity is how you solve the puzzle. And this is all just a puzzle. So what's going on? There is a much more powerful question than anything you'll ever get by being hard on yourself in the holidays.” Dr. Melissa McCreery

RESOURCES:

Learn more about Healthy Vibe Tribe on Dec 19 at 7pm ET

Learn more about Healthy Vibe Tribe on Jan 6 at 8pm ET

Ready to jump into the Healthy Vibe Tribe? Start here:

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

Eight Chemicals That Drive Overeating and Under-Eating 

GUEST RESOURCES: 

Too Much On Her Plate - Website

Too Much On Her Plate - Facebook

Too Much On Her Plate - Instagram

Dr. Melissa McCreery - LinkedIn

Current Project Inc. - Instagram

Free Emotional Eating Quiz

The Missing Peace Program - Website

Too Much On Her Plate - Podcast

GUEST BIO: 

Dr. Melissa McCreery is a psychologist, emotional eating expert, author, the Too Much on Her Plate podcast host, and the creator of Your Missing Peace. This program supports smart, busy women in creating freedom from overeating and peace with food. She has helped thousands break cycles of overwhelm, overload, and overeating without feeling deprived and without depending on ridiculous amounts of willpower. Participants in her signature program lose their cravings and their overeating habits. Dr. McCreery’s approach to helping working mothers, busy professionals, and stressed-out business owners emphasizes leveraging your unique strengths, ditching a diet mentality, and using the power of psychology. Her perspective has been featured in The Wall Street Journal, CNN Health, Weight Watchers Magazine, Good Housekeeping, Working Mother, Fitness, Women’s Health, Real Simple, and Self.

Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about the second time around. Did you know that there is power in repetition? Doing something a second time can significantly improve your ability to create lasting change. Repetition can help strengthen neural pathways in your brain, making it easier to recall important details and reinforcing actions, which can lead to healthier choices. Small, consistent daily efforts can lead to big rewards, helping you build habits that stick. As you plan for 2025, ask yourself, what's worth the second time around for you? 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:

Learn more about Healthy Vibe Tribe on Dec 19 at 7pm ET

Learn more about Healthy Vibe Tribe on Jan 6 at 8pm ET

Ready to jump into the Healthy Vibe Tribe? Start here: 
Jan 13th Weekly Zoom Call Questionnaire

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

Are you ready to prioritize your health while still enjoying the great things about the holiday season? Today is all about embracing the holiday festivities without compromising your wellness goals. 

In this episode, Jenn dives into an inspiring conversation about reclaiming your health and making 2025 your best year. She explores the role of biochemistry in willpower, the empowering benefits of linking arms with like-minded individuals, and shares strategies for success, including the launch of the Healthy Vibe Tribe. Jenn also discusses how the joy of community support can leave a legacy of health. This episode has practical tools, motivation, and heart to help you create a vibrant, healthy life. Tune in to set the stage for wellness in 2025 and to learn more about the Healthy Vibe Tribe. 

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: 

• [5:14] Preparation and planning are key to success
• [8:34] Why consistency over intensity is important
• [10:29] Build downtime into your schedule and how to limit alcohol intake
• [16:07] What to say to the food pushers and other tricks and hacks for success at holiday parties
• [23:13] Managing stress during this busy time of year
• [30:12] Maintaining a low glycemic nutrition component and the benefits of walking
• [32:17] Prioritizing hydration throughout your day
• [38:55] Strategic supplementation and discussion on how metabolism and biochemistry can influence health and habits
• [40:17] Announcement and breakdown of The Healthy Vibe Tribe program starting January 13th.
• [46:32] Discussion of membership costs and benefits
• [52:30] Jenn previews the upcoming Nutrition Nugget segment titled "Second Time Around.”

KEY TAKEAWAYS: 

• Preparation is key to thriving through the holidays. Planning meals, setting goals, and organizing your environment can help you maintain healthy habits and reduce guilt during the festive season. Preparing protein-packed snacks, scheduling workouts, or setting clear intentions minimizes the chances of sabotaging health and fitness goals while allowing leeway to enjoy yourself.
• Consistency over intensity ensures long-term success. Maintaining small, manageable habits—like staying hydrated, controlling portion sizes, and incorporating daily movement—can be more impactful than intense but unsustainable efforts.
• Prioritize foundational health habits for the new year. Key health pillars such as sleep, hydration, and stress management should be prioritized alongside fitness and nutrition. By building a foundation of healthy routines, long-term success becomes achievable.
• Link arms with like-minded people. Surrounding yourself with a supportive community of like-minded individuals can propel you toward your goals. By sharing your journey and connecting with others heading in the same direction, you create an environment of accountability, motivation, and mutual growth.

QUOTES: 

[7:50] “It's possible to decide what we want to have happen and then figure out what those things are. So, for me, it’s getting to the gym every day while traveling, and especially when there's holiday parties every day, it’s finding that movement and making sure I get my water in every day. It‘s all those little things.” Jenn Trepeck

[11:00] “I put into my schedule something that I know either friends, or health-minded colleagues, will surround me. So I am building in that accountability a little bit to myself, knowing that I want to feel well but still celebrate.” Shannon

[19:58] “If you're starving when you get there, you'll make poor choices, not because you don't have any willpower, but because your hormones are taking over. So, if you come feeling satisfied, you will have more control over your food than your food controlling you.” Jessica

[23:56] “We don't have to wait for the new year to reward ourselves. Maybe it's buying ourselves a gift. Maybe it's having downtime. Do we want to get tickets to a concert or a show or go to the spa or find, maybe get a massage?” Jenn Trepeck

[31:11]” Muscle dictates metabolism, as we always say. It's not just losing weight; it's removing fat and building muscle to improve our overall health.” Jenn Trepeck

[37:38] “I'm celebrating the win daily and not getting discouraged or focusing too far ahead because I can easily just say ‘I'll do that tomorrow’.” Shannon

[43:06] “The Healthy Vibe Tribe is a great opportunity to get that support, be around people going in the same direction as you and get the education part. That's why I'm excited to partner and lock arms with you.” Jessica

[49:56] “The Healthy Vibe Tribe is one of the most exciting programs I could even imagine placing myself in. It's taking action and stepping into 2025 with momentum.” Shannon

RESOURCES:

Learn more about Healthy Vibe Tribe on Dec 19 at 7pm ET

Learn more about Healthy Vibe Tribe on Jan 6 at 8pm ET

Ready to jump into the Healthy Vibe Tribe? Start here: 

Jan 13th Weekly Zoom Call Questionnaire

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: C vs. I

The Big C Episode

You vs The Diet Industry