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

Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn is talking about Non-Alcoholic Fatty Liver Disease. Your liver health could be at risk without you even realizing it. Non-alcoholic fatty liver disease (now called MASLD for metabolic dysfunction-associated steatotic liver disease)—is a silent yet widespread condition impacting 25+% of Americans. Discover how simple lifestyle changes can help reverse liver fat buildup, the surprising link between sugar and liver health, and why your morning coffee timing matters more than you think! Also, learn which everyday foods to avoid and the powerhouse nutrients supporting a healthy liver. This is the information your liver has been waiting for! Like what you're hearing? Be sure to check out the full-length episodes and 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 Truth About Alcohol/Salad With a Side of Fries - Podcast

Omega 3 Curcumin and Liver Support. Supplements

When you’re strapped for time, is exercise what you cut? Or have you decided to just eat your way through the holidays and then start your fitness journey in January? Is there a part of you that would like to start doing something, anything for your health now? You don’t need a complete overhaul, you just need to find your minimum effective dose.

Today, Jenn is joined by Vince Sant, creator of the “Fat Loss Extreme” fitness program and Co-Founder of V Shred, who’s here to help us rethink how we approach health and fitness. Vince is passionate about making fitness accessible for everyone, especially for women ages 35-and-up. We’ll discuss the power of resistance training—especially for women—and debunk the myth that lifting weights leads to bulk. Vince dives into the benefits of HIIT workouts, explaining how they leverage Excess Post-Exercise Oxygen Consumption (EPOC) for maximum calorie burn, even after you’ve left the gym so we can work smarter not harder…or longer. He also emphasizes the importance of starting now—no need to wait for January 1. By stacking small wins, like walking on an incline or incorporating intentional movements into your day, you can create a foundation for long-term success. He’ll share why achieving your health goals doesn’t require perfection but rather gradual, consistent changes. Focusing on your minimum effective dose, Vince delivers insights for building lasting habits without sacrificing life’s joys. 

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: 

• [5:50] Vince describes why he focused on fitness for women 35 + and the joy he receives from watching them thrive and support one another
• [14:46] Vince challenges the "wait until January 1" mindset and explains why starting now makes all the difference
• [18:54] Learn how a sustainable approach beats quick fixes every time
• [21:21] Discover the power of the minimum effective dose in fitness and how it works
• [28:34]  Common fitness mistakes and expert tips for maximizing calorie burn
• [33:32] Find out why walking on an incline is a simple yet powerful fat-burning strategy
• [35:39] Vince explains why resistance training is a game-changer, especially for women
• [40:42] Explore the effectiveness of bodyweight workouts for all fitness levels
• [43:02] Settle the cardio debate: should it come before or after your workout
• [48:35] Finally, Vince wraps up with rapid-fire questions to deliver quick, actionable insights.

KEY TAKEAWAYS: 

• Achieving fitness and dietary goals requires a gradual, sustainable approach. Start small by making one change each week and build upon it. Avoid overwhelming yourself by trying to do everything perfectly all at once. Focus on consistency rather than willpower, as lasting discipline develops over time. Balance and moderation, rather than restriction, allow enjoying life's pleasures while fostering long-term success. Starting now, rather than delaying until a milestone like New Year’s, increases your chances of sticking with it and breaking the cycle of quick starts and early quits.
• Building a sustainable fitness program starts with small, manageable steps. Focus on mastering one habit at a time, like drinking more water, setting a consistent bedtime, or starting the day with a healthy breakfast. Gradually adding new weekly habits creates a strong foundation for long-term success without feeling overwhelmed. This step-by-step approach allows you to develop consistency and effectively integrate positive changes into your lifestyle.
• Effective fitness programs require a balanced approach, prioritizing key components like resistance training, cardio, and balance. Resistance training should often take precedence, particularly for women, as it supports muscle growth and overall fitness better than relying solely on cardio. While cardio has benefits and can complement a routine, it’s not the sole solution for getting in shape. Instead, choose activities you enjoy to make cardio sustainable and view it as enhancing your fitness journey rather than the foundation.
• High-Intensity Interval Training (HIIT) is an efficient cardio method involving short bursts of maximum effort followed by rest. For beginners, a good starting ratio is 20 seconds of high-intensity activity, like sprinting, followed by 40–60 seconds of rest. This approach maximizes calorie burn, improves cardiovascular health, and can be adapted to various fitness levels, making it a practical option for those looking to enhance their workouts.
• HIIT workouts leverage the power of Excess Post-Exercise Oxygen Consumption (EPOC), meaning your body continues to burn calories after the workout. Pushing yourself during short, intense intervals creates an oxygen deficit that boosts calorie burn and metabolic activity even during recovery.

QUOTES: 

[10:12] “My mom doesn't want to be in shape because she wants to have abs at the pool. She just wants to feel good, have energy, and be able to play with her grandkids when we have them.” Vince Sant

[11:35] “Fitness doesn't have to be this all-consuming process, it can be something where there is balance, and you can still live your life, get phenomenal results, and feel great about yourself.” Vince Sant

[15:13] “I do wish people would not treat New Year's like it's a specific time of year that will change everything for them because the change is internal.” Vince Sant

[20:07] “I always say this time of year, start stacking wins now so that when new year's gets here, you already got a little bit of momentum, and you don't all of a sudden have to start 20 new things where you feel all this pressure.” Vince Sant

[21:38] “The minimal effective dose is simply doing the least work where you get the most reward.” Vince Sant

[33:00] “ You could burn calories for 2 days from a 10-minute workout. So that's what I'm talking about when I'm saying ‘minimum effective dose’.” Vince Sant

[35:37] “Women need resistance training, and it needs to be a topic of conversation in women's circles.” Vince Sant

[54:01] “Remember, we never have to be perfect. And this time of year, we don't have to strive for optimal. Instead, consider your personal minimum effective dose and keep moving forward.” 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: 

V Shred - Webpage

V Shred - YouTube

V Shred IG - Instagram

V Shred 4 Women - Instagram

Vince’s Personal IG - Instagram

Vince Sant - Linktree

GUEST BIO: 

Vince Sant is the creator of the popular “Fat Loss Extreme” fitness program and Co-Founder of V Shred, one of the fastest-growing online fitness brands in the world. His mission is to revolutionize women’s fitness by providing everyday women with the right tools, weight loss strategies, and programs that can help them achieve their goals.  

Recognizing the unique struggles women over 35 face as they get older, including an aging metabolism, hormones, and societal pressures around body image, Vince has dedicated his career to helping women reclaim their health and confidence at any age.

Over 3.1 million people have now chosen the Fat Loss Extreme program. V Shred continues to serve millions of women with easy-to-follow exercise programs and science-based eating strategies that can completely transform a woman’s body in a few short months. 

With a website garnering 16 million monthly hits, a 1.5 million-strong email community, and a vast social media influence of over 10 million, V Shred continues to impact millions of people around the globe positively. 

Vince's vision extends beyond fitness; it's a movement towards empowering women to embrace their bodies, helping them understand their unique health needs at every stage of life, and teaching them how to achieve optimal health to live their best lives.

Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about your butt. Ever heard of Dead Butt Syndrome? It’s not just a funny name—this condition is surprisingly common, especially for those who sit a lot during their work day or sit a lot in general and even for runners and dancers! What is Dead Butt Syndrome? The good news is that simple actions like walking, light stretching, or standing regularly can help prevent and treat the condition. The message is clear: move more, sit less, and don’t ignore your glutes! 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

Dead Butt Syndrome - Article

Do you know your biological age? How does one learn their biological age and how is it different from your chronological age? The answer lies in our epigenetics, which is how you live your life! 

In this fascinating episode of Salad with a Side of Fries, Jenn welcomes Hannah Went, co-founder of TruDiagnostic, to explore the science behind biological age testing. Together, they dive into the cutting-edge world of epigenetics, methylation, and the role of lifestyle in optimizing health. From understanding how epigenetic markers can predict disease risks to uncovering how simple changes can slow aging, this episode is packed with insights that could transform how you think about your health and longevity. 

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: 

• [1:57] What is your biological age?
• [6:04]  Hannah describes epigenetics and what they target in the blood through various tests.
• [9:54] What is methylation?
• [12:53] How is epigenetic testing different from Elizabeth Holmes and Theranos?
• [15:38] What are the privacy implications of taking these tests, and what can the tests reveal?
• [22:49] Studies around epigenetic information.
• [25:42] Slowing the progression of biomarkers that create disease.
• [29:05] Lifestyle changes can positively impact stress and overall health
• [32:19] There is power in testing.
• [33:39] Choosing the most compatible testing company.

KEY TAKEAWAYS: 

• Genetics and epigenetics offer complementary insights into human biology. Genetics represents the fixed "hardware" inherited equally from each parent, while epigenetics is the dynamic "software" influenced by interactions with the environment and personal behaviors. Unlike static genetic markers, epigenetic markers are often changeable, though some—like imprint markers—may be inherited, presenting exciting opportunities for biomarker discovery.
• While the classification of aging as a disease may be debated, it's clear that biological age clocks are becoming powerful tools for detecting disease signals. For example, one clock has shown 92% accuracy in predicting mortality, compared to 72% for chronological age. These biomarkers are improving and will soon include methylation risk scores for specific diseases, helping to assess individual disease risks more precisely. Aging may serve as a general indicator, providing valuable insights into disease likelihood and guiding interventions for better health outcomes.
• Aging and health assessments, like biological age testing, can serve as a valuable wake-up call, especially for those with room for improvement in their health and lifestyle. While biohacking and excessive supplementation are popular, they often lack clarity and balance, making it difficult to pinpoint what’s truly effective. Simplicity is vital—maintaining a balanced approach is more beneficial than overloading the body with too many interventions, which can disrupt homeostasis and lead to less favorable results.

QUOTES: 

[6:19] “I like to break down the word. So epi is a Greek prefix that actually just means above or on top of. So we're quite literally just looking on top of your genetics.” Hannah Went

[7:25] “You can change your epigenetics and control your health. You can no longer blame, you know, your predisposition for disease based on your second cousins.” Hannah Went

 [7:40] “We are in control of our health. Genetics are this predisposition, but not a determining, inherent absolute.” Jenn Trepeck

[12:14] “Epigenetics is actually a better marker in some cases in terms of disease predictability, odds ratios, hazard ratio and that’s the point of the biomarker. How close can we get to that disease prediction?” Hannah Went

[14:03] “Epigenetic tests are not a replacement for traditional lab tests. Instead, they're just providing a unique layer of insight into how your environment and lifestyle may be affecting your particular genes.” Hannah Went

[27:18] “We can look at these results and let it be a wake up call to say,  I may have different data so, I might want to make some lifestyle changes.” Jenn Trepeck

[33:09] “You see things on social media nowadays, like ‘food is medicine’. ‘You are what you eat’. ‘Your DNA is not your destiny’.  That's epigenetics. They're quite literally describing epigenetics without saying the word.” Hannah Went

[35:06] “People get confused between what's truly genetic and what is inherited lifestyle. Something might run in your family, that doesn't necessarily mean it's genetic because the other thing that runs in families is lifestyle choices and habits.” 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 Nuggets for Epigenetics Episode

GUEST RESOURCES: 

Everything Epigenetics - Podcast

Trudiagnostic - Website

Everything Epigenetics - Instagram

Everything Epi - Twitter

GUEST BIOGRAPHY: 

Hannah Went has a lifelong passion for longevity and breakthrough, disruptive technologies that drive radical improvement to the human condition. She attended the University of Kentucky and graduated with a degree in Biology. She had multiple research internships studying cell signaling and cell biology then. After graduation, she worked for the International Peptide Society as their Director of Research and Content. Through work in the integrative medicine industry, Hannah saw an opportunity for methylation-based age diagnostics and started TruDiagnostic in 2020. TruDiagnostic focuses on methylation array-based diagnostics for life extension and preventive healthcare, serving functional medicine providers. TruDiagnostic is committed to research, with over 30 approved clinical trials investigating epigenetic methylation changes in longevity and health interventions. Since TruDiagnostic’s inception, they have created one of the world's largest private epigenetic health databases, with over 75,000 patients tested. Hannah has since created Everything Epigenetics, sharing insights on how DNA regulation impacts health. 

Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Giving. As we enter the season of generosity, it's important to remember that even small acts of giving can make a big impact by signaling to our brain that we are safe, which can help replenish our willpower. Not only that, studies show that giving can lower stress, support balanced blood pressure, and even boost our immune system, making it a powerful tool for improving our physical and mental well-being. When you give, however, don’t forget yourself, because you deserve it too. Tune in as Jenn explains the health benefits of generosity. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday.  Have an idea for a nutrition nugget?  Submit it here: https://asaladwithasideoffries.com/index.php/contact/       

RESOURCES:

Become A Member of Salad with a Side of Fries

Jenn’s Free Menu Plan

A Salad With a Side of Fries

A Salad With A Side Of Fries Merch

A Salad With a Side of Fries Instagram

Willpower Won’t Power

The Longevity Equation

Blue Zones: A Blueprint for Physical and Mental Health

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

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

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

IN THIS EPISODE: 

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

KEY TAKEAWAYS: 

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

QUOTES: 

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

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

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

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

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

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

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

RESOURCES:

Become A Member of Salad with a Side of Fries

Jenn’s Free Menu Plan

A Salad With a Side of Fries

A Salad With A Side Of Fries Merch

A Salad With a Side of Fries Instagram

Debunking Detox

Where Does The Food Go To?

Down and Dirty 

Nutrition 101

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

BMI is BS

Brain Health and Blood Sugar

Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn dives into the Panera restaurant menu. While known for their bread bowls, savory soups, and baked goods, you might think this fast casual restaurant doesn’t work for your healthy lifestyle. Take a closer look at the menu with Jenn and you’ll find plenty of options that can align with your health and wellness goals. Tune in to learn how Jenn determines what healthier options to order at Panera. Like what you're hearing? Be sure to check out the full-length episodes, new releases every Wednesday.  Have an idea for a nutrition nugget?  Submit it here: https://asaladwithasideoffries.com/index.php/contact/       

RESOURCES:

Become A Member of Salad with a Side of Fries

Jenn’s Free Menu Plan

A Salad With a Side of Fries

A Salad With A Side Of Fries Merch

A Salad With a Side of Fries Instagram

Panera Bread - Website

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

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

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

IN THIS EPISODE: 

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

KEY TAKEAWAYS: 

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

QUOTES: 

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

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

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

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

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

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

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

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

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

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

RESOURCES:

Become A Member of Salad with a Side of Fries

Jenn’s Free Menu Plan

A Salad With a Side of Fries

A Salad With A Side Of Fries Merch

A Salad With a Side of Fries Instagram

Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about ProMix Protein Bars, available in whey and vegan options. Are these bars a healthy snack to keep on hand? Jenn walks us through the ingredients to see for ourselves. Tune in to see if this bar, a favorite of athletes and fitness pros, will be your favorite too. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday.  Have an idea for a nutrition nugget?  Submit it here: https://asaladwithasideoffries.com/index.php/contact/       

RESOURCES:

Become A Member of Salad with a Side of Fries

Jenn’s Free Menu Plan

A Salad With a Side of Fries

A Salad With A Side Of Fries Merch

A Salad With a Side of Fries Instagram

ProMix Nutrition - Website

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

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

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

IN THIS EPISODE: 

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

KEY TAKEAWAYS: 

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

QUOTES: 

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

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

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

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

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

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

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

RESOURCES:

Become A Member of Salad with a Side of Fries

Jenn’s Free Menu Plan

A Salad With a Side of Fries

A Salad With A Side Of Fries Merch

A Salad With a Side of Fries Instagram

GUEST RESOURCES:

Burn Fat and Feast - Website

Burn Fat and Feast - Instagram

Burn Fat and Feast - Facebook

Burn Fat and Feast - TikTok

Sarah Thomas - Pinterest

Sarah Thomas - LinkedIn

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

BIO: Sarah Thomas

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

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