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

Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Hard. This word may be deciding how your brain approaches a new habit or behavior. You have probably said it a hundred times that something is just too hard. What if the word itself is the thing standing in your way? Instead, swap ‘this is hard’ for ‘this is a challenge’. Is that any better? Jenn breaks down the surprising brain science behind the words we use every day and why some words send us straight into avoidance mode before we even get started. Could one simple word-sway actually rewire your brain and make change feel possible? The answer might surprise 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:

Become a Happy Healthy Hub Member

Jenn’s Free Menu Plan

A Salad With a Side of Fries

A Salad With A Side Of Fries Merch

A Salad With a Side of Fries Instagram

Going Against the Textbook

KEYWORDS: Jenn Trepeck, Nutrition Nugget, Salad With A Side Of Fries, Health Tips, Wellness Tips, Habit Formation, Behavior Change, Language Reframing, Brain Chemistry, Neuroscience, Healthy Habits, Mindset Shift, Dopamine, Amygdala, Prefrontal Cortex, Neuroplasticity, Stress Response, Mental Fatigue, Motivation, Avoidance Behavior, Fight Or Flight, Cortisol, Adrenaline, Executive Function, Self Control, Problem Solving, Delayed Gratification, Neural Pathways, Brain Function, Emotional Regulation, Coping Mechanisms, Food Habits, Movement Habits, Gym Motivation, Health Coaching, Lifestyle Change, Wellness Mindset, Growth Mindset, Anterior Mid Cingulate Cortex, Glutamate, Stress Reduction, Habit Stacking, Behavior Psychology, Word Choice, Cognitive Reframing, Health And Wellness, How To Reframe Hard Tasks For Better Habits, Using Language To Change Brain Chemistry For Health

Your grocery cart full of “healthy” food labels might be lying to you. The foods you reach for because they sound clean, light, or natural may be doing very little, or worse, working against your health goals. This episode is the April Fools reality check nobody asked for, but everybody needs.

Jenn Trepeck, host of Salad with a Side of Fries and certified health and lifestyle coach, walks through four categories of foods marketed as healthy that are anything but: breakfast staples, popular snacks, trendy drinks, and wellness-washed products. Backed by real-food labeling lawsuits and honest nutrition breakdowns, Jenn helps you see past the clever packaging so you can make choices that actually serve you without throwing out everything you enjoy.

What You Will Learn in This Episode:

✅ Why beloved breakfast options like granola, acai bowls, and avocado toast often fall short as complete, balanced meals and what to do instead

✅ How popular snack foods, such as veggie chips, rice cakes, and trail mix, use smart packaging to appear nutritious while delivering mostly empty carbohydrates

✅ The truth behind drinks marketed for health, including green juice, vitamin water, and plant-based milks, and how misleading marketing has shaped what we put in our bodies

✅ How major brands, including Naked Juice, Kashi, and Halo Top, have faced food labeling lawsuits over sugar content and natural claims, and what this means for how you shop

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

TIMESTAMPS:

00:00 April Fools inspires a deep dive into healthy food myths

03:53 Food labeling lawsuits explained: David Bars, Naked Juice, Kind Snacks, Kashi, and misleading marketing

10:51 Why it is up to consumers to look past food marketing and read nutrition labels

11:42 Breakfast foods breakdown: granola, flavored yogurt, acai bowls, and avocado toast

16:14 Avocado toast deep dive: why bread and healthy fat alone do not make a balanced meal

22:27 Snack category begins: the truth about veggie chips and what is really in the ingredients

25:36 Protein bars and trail mix: how to evaluate labels and what actually to look for

29:17 Rice cakes and pretzels: why these popular healthy snacks are mostly empty calories

33:14 Drinks category: green juice, smoothies, and vitamin water are put to the test

44:09 Wellness-washed products revealed: low-calorie ice cream, plant-based milk, and more

46:33 Pizza, Pastas and Gluten Free: read the labels

KEY TAKEAWAYS:

💎 Food marketing is designed to influence perception, not reflect nutrition. Flipping the package over and reading the actual ingredient list is one of the most powerful habits you can build for your health.

💎 Many popular healthy snacks and breakfast items, from granola to veggie chips to acai bowls, are high in sugar content and low in fiber and protein, making them closer to treats than health foods.

💎 Healthy food myths around drinks run deep. Green juice, vitamin water, and many plant-based milks are frequently loaded with additives and sweeteners, or are marketed with misleading claims that overstate their benefits.

💎 Enjoying the foods you love is not the problem. The goal is to understand what those foods actually provide, so you can pair and balance them in a way that genuinely supports your health goals.

RESOURCES:

Become a Happy Healthy Hub Member

Jenn’s Free Menu Plan

A Salad With a Side of Fries

A Salad With A Side Of Fries Merch

A Salad With a Side of Fries Instagram

About Uncomplicating Wellness

Text ‘Book’ to 833-801-0500

Nutrition Nugget: David Bars

Nutrition Nugget: Oatmeal

Nutrition Nugget: Eggs

It Takes Heart

Nutrition Nugget: Rice Cakes

QUOTES:

11:00 “It is up to us to ignore the marketing and flip packages over so that we can choose what makes sense for us." Jenn Trepeck

22:38 “I don't care if they're the straws, I don't care if they're the wavy ones. I don't care if it's the green one versus the reddish colored one. They're really not made of vegetables." Jenn Trepeck

36:20 “Green juices are definitely in the category of drinks we think are healthy, but April Fools, they are probably not helping you reach your health goals." Jenn Trepeck

43:48 “People have this assumption that plant-based means healthier by default, and it does not necessarily." Jenn Trepeck

SEO KEYWORDS:

Jenn Trepeck, Salad With A Side Of Fries, Nutrition Nugget, Health Coach, Weight Loss For Real Life, Healthy Food Myths Granola, Flavored Yogurt, Acai Bowls, Avocado Toast, Breakfast Bars, Oatmeal, Protein Bars, Trail Mix, Rice Cakes, Pretzels, Veggie Chips, Green Juice, Smoothies, Vitamin Water, Plant-Based Milk, Oat Milk, Almond Milk, Halo Top, Low Calorie Ice Cream, Food Labeling, Sugar Content, Net Carbs, Processed Food, Misleading Marketing, Food Lawsuits, Naked Juice, Kind Snacks, Kashi Cereal, Dried Fruit, Nutrition Labels, Health Coaching, Wellness, Blood Sugar, Fiber, Protein, Healthy Snacks, Ingredient Lists, Food Marketing, Balanced Meals, Junk Food Disguised As Health Food, Foods marketed as healthy but are not, how to read nutrition labels for weight loss

Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Pure Genius Protein Shots, the pocket-sized protein product co-founded by Mel Robbins that is making waves in the wellness world. Is this sleek little bottle actually bridging your protein gap, or is it just clever marketing wrapped in a compelling personal story? Jenn digs into the ingredients, the nutrition facts, the science behind the protein blend, and the team of doctors behind the brand. But here is the thing: the product might check a lot of boxes and still not be what you think it is. Who is this actually designed for, and where does it really fit into your day? 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 Happy Healthy Hub Member

Jenn’s Free Menu Plan

A Salad With a Side of Fries

A Salad With A Side Of Fries Merch

A Salad With a Side of Fries Instagram

KEYWORDS: Jenn Trepeck, Nutrition Nugget, Salad With A Side Of Fries, Health Tips, Wellness Tips, Protein Shots, Whey Protein, Collagen Peptides, Amino Acids, Complete Protein, Protein Gap, Muscle Loss, Weight Management, Hormone Health, Longevity, Gluten Free Protein, Sugar Free Protein, Low Calorie Protein, Protein On The Go, Convenient Protein, Travel Snacks, Protein For Women, GLP-1 Users, Ozempic Nutrition, Bariatric Surgery Nutrition, Post Workout Protein, Protein Snack, Monk Fruit Sweetener, Stevia, Third Party Testing, Heavy Metal Testing, Protein Sources, Functional Foods, Processed Foods Spectrum, Protein For Weight Loss, Protein For Energy, Meal Supplement, Protein Timing, Snack Size Protein, Protein Advisory Board, Protein Powder Alternatives, Medical Advisory Board, Protein Ingredients, Natural Flavors, Potassium Sorbate, Convenient High Protein Snacks For Women On The Go, Best Protein Supplements For GLP-1 And Bariatric Patient

Can’t stop thinking about food, no matter what you do? That constant mental chatter is not your fault. There is a reason your brain keeps circling back to food.

In this episode of Salad With a Side of Fries, Jenn Trepeck breaks down the real science behind food noise and why it is not a lack of willpower. She explains how emotional eating, hormone balance, and nutrition habits shape your relationship with food, while offering practical strategies to quiet the mental chatter and regain control in a sustainable, empowering way.

What You Will Learn in This Episode:

✅ How food noise is driven by hunger hormones like ghrelin and leptin, not lack of discipline

✅ Why calorie restriction increases cravings, control challenges, and amplifies mental chatter

✅ How stabilizing blood sugar balance reduces food cravings, improves energy regulation and quiets that voice

✅ Simple daily habits using stress management, sleep, and health to quiet intrusive food thoughts

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

TIMESTAMPS:

00:00 Food noise and how calorie restriction fuels constant thoughts about eating

03:51 Defining food noise as intrusive thoughts tied to mental health and food patterns

06:29 The difference between normal planning and disruptive food obsession and eating patterns

11:01 Is it food noise or physical hunger cues

13:24 How diet culture and restriction create long-term behavioral patterns around food

16:19 The blood sugar rollercoaster, food cravings, energy dips and understanding the dopamine response

24:14 The importance of nutrition and why processed foods intensify cravings and disrupt appetite regulation

28:02 The importance of movement, sleep in regulating hunger and reducing food chatter

30:04 Consistency of foundational optimal health pillars of wellness will remove food noise

35:36 Discussion of supplements to help reduce and remove food noise

42:18 Final thoughts on eating healthy and avoiding processed food

KEY TAKEAWAYS:

💎 Food noise is a physiological signal tied to hormone balance, not a personal failure

💎 Restrictive eating disrupts blood sugar balance and increases food cravings

💎 Consistent nutrition habits and balanced meals help regulate hunger naturally

💎 Managing stress management and sleep is essential for reducing mental food chatter

ABOUT THE GUEST:

RESOURCES:

Become a Happy Healthy Hub Member

Jenn’s Free Menu Plan

A Salad With a Side of Fries

A Salad With A Side Of Fries Merch

A Salad With a Side of Fries Instagram

About Uncomplicating Wellness

Text ‘Book’ to 833-801-0500

Nutrition Nugget: The Minnesota Starvation Experiment

How to be a Wellness Ally

7 Types of Rest

Jenn’s Supplements to quiet food noise

QUOTES:

00:00 “Calorie restriction is one of the primary drivers of food noise.” Jenn Trepeck

11:01 “So are we paying attention to that voice versus our physical hunger cues? Jenn Trepeck

24:52 “Our objective is balancing blood sugar to avoid that rollercoaster because that rollercoaster turns up the volume on that dialogue.” Jenn Trepeck

25:09 “The more processed foods we have, the more sugar laden foods we have, the more we keep our taste buds addicted to sweet.” Jenn Trepeck

44:13 “When you give your body what it needs, it will stop screaming at you.” Jenn Trepeck

SEO KEYWORDS:

Jenn Trepeck, Salad With A Side Of Fries, Nutrition Nugget, Health Coach, Weight Loss For Real Life, Food Noise, Calorie Restriction, Hunger Hormones, Ghrelin, Leptin, GLP One, Blood Sugar Balance, Emotional Eating, Nutrition Habits, Healthy Eating, Processed Foods, Cravings Control, Mindful Eating, Stress Management, Cortisol Levels, Dopamine Response, Satiety Signals, Wellness Coaching, Weight Loss Mindset, Nutrient Dense Foods, Balanced Meals, Sleep And Health, Metabolism Support, Adrenal Health, Habit Change, Food Cravings, Diet Culture, Hormone Balance, Energy Regulation, Healthy Lifestyle, Behavioral Patterns, Mental Health And Food, Food Obsession, Eating Patterns, Wellness Education, Lifestyle Habits, Blood Sugar Rollercoaster, Food Guilt, Sustainable Nutrition, Appetite Regulation, How To Stop Food Noise Naturally, Why Am I Always Thinking About Food

Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Salad Power Smoothies, a vegetable-packed smoothie pouch that promises to deliver twice your daily vegetable requirement in every serving. The mission sounds incredible, the ingredients are clean and organic, and the convenience factor is undeniable. But is a drinkable salad really as good as eating one? Jenn breaks down the nutrition label, does the fiber math, and weighs the cost against the benefits. There may be more to this little pouch than meets the eye, but there may also be a catch or two you did not see coming. What does Jenn really think? You might be surprised. 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/ and become a member of the Happy Healthy Hub to move your suggestion/request to the top of the list.

RESOURCES:

Become a Happy Healthy Hub Member

Jenn’s Free Menu Plan

A Salad With a Side of Fries

A Salad With A Side Of Fries Merch

A Salad With a Side of Fries Instagram

KEYWORDS: Jenn Trepeck, Nutrition Nugget, Salad With A Side Of Fries, Health Tips, Wellness Tips, Salad Power Smoothie, Organic Vegetables, Green Smoothie, Net Carbs, Dietary Fiber, Vegetable Intake, Healthy Snacking, Whole Food Nutrition, Smoothie Pouches, USDA Organic, Kale Smoothie, Spinach Smoothie, Broccoli Nutrition, Functional Beverages, Healthy On The Go Snacks, Vegetable Nutrition Density, Plant Based Nutrition, Sugar Free Smoothie, Micronutrients, Healthy Weight Loss, Real Food Ingredients, Health Coaching, Wellness Podcast, Nutrition Label Reading, Low Sugar Snacks, Fiber Rich Foods, Vegetable Servings, Balanced Snack, Protein And Fat Pairing, Clean Eating, Packaged Food Review, Carbohydrate Counting, Organic Produce, Healthy Convenience Food, Smoothie Ingredients, Nutrition Facts, Veggie Dense Foods, Wellness Community, Health And Wellness Podcast, Food Marketing Claims

Your future is not determined by one dramatic decision or change. Your future is built quietly, habit by habit, in the choices you make every single day. If that idea both excites and unsettles you, this episode of Salad with a Side of Fries is exactly what you need to hear.

Host Jenn Trepeck welcomes Allison McCune Davis, author and natural health educator, for a rich conversation about what it truly takes to live long and live well. From healing her own body in her forties to completing a 75-day challenge at 60, Allison shares her three-pillar framework of body work, brain work, and world work and why longevity habits, purpose in life, and community/connection are just as essential as what you eat or how much you sleep.

What You Will Learn in This Episode:

✅ How Allison's three-pillar framework of body work, brain work, and world work provides a practical roadmap for building longevity habits at any age.

✅ Why muscle health, protein intake, hydration, and sleep health are among the most powerful tools for healthy aging and sustained energy.

✅ How journaling, meditation, decluttering, and creative expression support mental, emotional, and spiritual wellness in ways that directly impact longevity.

✅ Why purpose in life and community connection are scientifically linked to how long and how well we live, and how to find or reclaim both when life shifts.

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

TIMESTAMPS:

00:00 Introduction to longevity habits and living well with natural health educator Allison McCune Davis

04:10 Allison's first experience with traditional Chinese medicine and how it launched her natural health journey

07:23 Healing through her forties with a naturopath and addressing gut health, adrenal fatigue, and thyroid health

09:22 Turning 60, feeling restless, and committing to a 60-day challenge to discover renewed purpose in life

13:15 Completing 75 Hard and how surrounding yourself with the right community connection changed everything

16:47 What atomic habits teach us about identity and change

20:57 Breaking down body work: protein intake, hydration, movement, sleep health, and deep breathing

25:25 Brain work blueprint: journaling, reading, decluttering, meditation, and creative expression for spiritual wellness

28:55 World work and why purpose in life, volunteering, relationships, and gathering are essential for healthy aging

35:09 How women's wellness depends on intentional community connection and the power of saying no with purpose

KEY TAKEAWAYS:

💎 Longevity habits are not about perfection. They are about choosing one small action in body work, brain work, or world work and repeating it consistently for at least 60 days until it becomes part of who you are.

💎 Muscle health, especially in the legs, is considered the organ of longevity. Prioritizing strength training and protein intake early and consistently is one of the highest-leverage investments in healthy aging.

💎 Purpose in life does not disappear when careers end or children leave home. It simply shifts. Reframing this transition and using tools like core values and alignment questions can open an entirely new chapter.

💎 The people you spend the most time with shape your beliefs, your actions, and ultimately your future. Intentional community connection is not optional for women's wellness; it is essential.

ABOUT THE GUEST:

Allison McCune Davis is an author, Traditional Naturopath, and mom of 5 who has pursued an entrepreneurial business in the world of natural health for the last 14 years while raising her family. With her new book, Sixty Is a Good Start: A Powerful Body, a Purposeful Life, and a Plan to Make it Happen, she advocates reimagining life after sixty and inspires women to embrace aging as an opportunity for vitality and purpose.

RESOURCES:

Become a Happy Healthy Hub Member

Jenn’s Free Menu Plan

A Salad With a Side of Fries

A Salad With A Side Of Fries Merch

A Salad With a Side of Fries Instagram

About Uncomplicating Wellness

Text ‘Book’ to 833-801-0500

The Longevity Equation

Blue Zones: A Blueprint for Physical and Mental Health

GUEST RESOURCES:

Natural Healing With Allison McCune Davis

Allison McCune Davis - Facebook

Longevity Strategist - Instagram

Allison McCune Davis - YouTube

QUOTES:

16:20 "I'm seeing more and more where people are going, okay, what's next? What's gonna be my thing?" - Jenn Trepeck

16:49 "Your daily routine has habits. What are those habits? Because that is going to be your future." - Allison McCune Davis

29:37 "I don't even like the word retirement. I wish people would just say, ‘I'm going to do something different now.’" - Allison McCune Davis

00:31:28 "Our future is in our daily habits. We could say this is our core value, or where we want to be in a year, and then look at our daily tasks and see the misalignment." - Jenn Trepeck

00:37:18 "What I'm hearing is that potentially the best thing we could do is just play with it, see what happens, do something new, and explore." - Jenn Trepeck

00:43:35 "Your future is hidden in your daily routine, so choose wisely and consider body work, brain work, and world work." - Jenn Trepeck

SEO KEYWORDS:

Jenn Trepeck, Salad With A Side Of Fries, Nutrition Nugget, Health Coach, Weight Loss For Real Life, Longevity Habits, Natural Health, Blue Zones, Body Work, Brain Work, World Work, Daily Routine, Habit Formation, Atomic Habits, Healthy Aging, Purpose In Life, Women's Wellness, Gut Health, Thyroid Health, Adrenal Fatigue, Traditional Chinese Medicine, Naturopath, Protein Intake, Muscle Health, Sleep Health, Deep Breathing, Hydration, Movement, Journaling, Meditation, Decluttering, Supplements, Hormone Balancing, Community Connection, Relationships, Volunteering, Retirement Purpose, Core Values, Mindset, Strength Training, Spiritual Wellness, 60 Day Challenge, Habit Tracker, Women Over 50, Functional Medicine, Longevity Lifestyle Habits For Women Over 50, How To Find Purpose After Retirement

Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about STUFF, Stand Up For Fitness, and why even the most dedicated gym-goers might be living a sedentary lifestyle without realizing it. Could your daily workout actually be giving you a false sense of security when it comes to how much you truly move throughout the day? Jenn breaks down simple, realistic ways to weave more movement into your routine without breaking a sweat or requiring multiple gym visits a day. But here is the real question: Is five minutes of standing every half hour actually enough to counteract hours of sitting? Tune in to find out what Jenn has to say. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Become a Happy Healthy Hub Member

Jenn’s Free Menu Plan

A Salad With a Side of Fries

A Salad With A Side Of Fries Merch

A Salad With a Side of Fries Instagram

Nutrition Nugget: Dead Butt Syndrome

Nutrition Nugget: D.W.D.S.

Nutrition Nugget: Temptation Bundling

KEYWORDS: Jenn Trepeck, Nutrition Nugget, Salad With A Side Of Fries, Health Tips, Wellness Tips, Sedentary Lifestyle Health Risks, Sedentary Lifestyle, Movement Breaks, Stand Up For Fitness, STUFF Philosophy, Exercise Snacks, Standing Desk, Blood Circulation, Brain Fog, Dead Butt Syndrome, Low Back Pain, Hip Flexor Tightness, Sitting Disease, Physical Activity, Wellness Tips, Weight Loss, Nutrition Nugget, Temptation Bundling, Walking After Meals, Dance Break, Squats At Desk, Stretching Breaks, Work From Home Wellness, Desk Job Health, Active Lifestyle, Fitness Habits, Health Coaching, Sedentary Habits, Movement Reminders, Standing Breaks, Exercise Habits, Healthy Living, Posture Health, Mobility, Family Wellness, Outdoor Activity, Gardening For Health, Phone Call Walking, Kitchen Counter Exercises, Body Positioning, Chronic Disease Prevention, How To Break Up Sitting During The Workday, Exercise Snacks For Sedentary Office Workers

Do you know where your food comes from? Most of us buy and consume food every single day without understanding who grew it, how it was raised, or what the labels actually mean. What if the fear driving your grocery store decisions is based more on marketing than reality?

On this episode of Salad With a Side of Fries, Jenn Trepeck welcomes fifth-generation dairy farmer and environmental scientist Tara Vander Dussen of Discover Ag Podcast and Discover Ag TV for a grounded, no-nonsense conversation about the food system, family farms, organic versus conventional choices, and how consumers can make smarter decisions without the overwhelm. From antibiotic use in dairy farming to the truth about grass-fed beef, water recycling on modern farms, and the impact of imports and tariffs on local agriculture, this episode reframes the conversation and replaces fear with facts.

What You Will Learn in This Episode:

✅ How the food system is divided between agriculture and big food, and why understanding that distinction helps you shop smarter and reduce unnecessary food fear

✅ What the organic label actually means as a farming practice, and how conventional dairy farming maintains strict quality and safety standards that often go unrecognized

✅ Why most cattle in the United States spend the majority of their lives on pasture, and what the real difference between grass-fed and grass-finished beef means for your plate

✅ How sustainable farming practices like water recycling, on-site veterinarians, and cattle nutritionists reflect a level of animal care and environmental responsibility that rarely makes it into the public conversation

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

TIMESTAMPS:

00:00 Breaking down the differences between agriculture and the food industry

06:17 Understanding pesticides, glyphosate, and bio-engineered crops as tools in the farmer's toolbox

09:13 Why food labels shifted from consumer information to marketing, and how to shop by personal values

14:29 The truth about factory farms versus family farms and why 98 percent of dairies are family owned

19:10 Conventional dairy quality: antibiotic protocols, testing standards, and why milk is one of the most tested products in the food supply chain

25:45 How animal welfare and farm transparency have improved, and the water recycling system on a dairy farm is explained step by step

29:29 Grass-fed versus grain-fed beef unpacked and why most cattle spend two-thirds of their lives on pasture

36:42 How tariffs and global markets affect dairy farming prices and why grocery store milk prices can mislead

38:57 The complicated relationship between consumer demand, imports, exports, and the modern food supply

KEY TAKEAWAYS:

💎 The organic label is a farming practice, not a health guarantee. Understanding what it means operationally helps consumers make decisions based on values rather than marketing.

💎 The majority of farms in the United States, including large-scale operations, are still family-owned and operated. The idea that factory farms have replaced family agriculture is largely a myth built on online rhetoric.

💎 Every tanker of conventional milk is tested for antibiotics at the parts-per-trillion level, both on the farm and at the processing plant, making it one of the most rigorously tested products in the food supply chain.

💎 Consumer spending drives the food system. When purchases do not align with stated preferences, food companies follow the dollar, making intentional buying one of the most powerful tools available to consumers.

ABOUT THE GUEST:

Tara Vander Dussen is a fifth-generation dairy farmer, environmental scientist, and co-host of the podcast and TV series Discover Ag. She holds a Bachelor’s degree in Soil, Water, and Environmental Science from the University of Arizona and spent more than a decade working as an environmental consultant for dairy farms. Through Discover Ag, Tara blends food, agriculture, and pop culture to make conversations about the food system accessible and engaging.

Natalie Kovarik is a fourth-generation cattle rancher, entrepreneur, and co-host of the top-ranked podcast and TV series Discover Ag. She holds a Doctorate of Pharmacy from the University of Montana and, alongside her husband, owns and operates Kovarik Cattle Co. in Nebraska. Through Discover Ag, Natalie helps reconnect consumers to their food by sharing the stories of farmers and ranchers in an engaging, modern way.

RESOURCES:

Become a Happy Healthy Hub Member

Jenn’s Free Menu Plan

A Salad With a Side of Fries

A Salad With A Side Of Fries Merch

A Salad With a Side of Fries Instagram

About Uncomplicating Wellness

Text ‘Book’ to 833-801-0500

GUEST RESOURCES:

Discover Ag

DISCOVER AG ON THE ROAD - Instagram

Discover Ag 'On The Road' - YouTube

Discover Ag - Podcast

DISCOVER AG - Instagram

Discover Ag Podcast - YouTube

Tara Vander Dussen - Instagram

Natalie Kovarik - Instagram

QUOTES:

07:22 "GMOs, pesticides, fungicides, insecticides, all of those things are tools in farmers' toolboxes. Different farmers are going to use different tools in different ways, and that comes down to management decisions." - Tara Vander Dussen

09:55 "I don't want people to fear the food in their grocery store. I think we have gotten to a really bad place in this country where people have real fears around their food." - Tara Vander Dussen

12:01 "I believe changing our food system is about how we spend our dollars. The onus is not going to be on these food companies, it's on us as consumers to tell them what we want." - Jenn Trepeck

13:55 "We are even having this conversation so we can make informed choices versus the choices based on the fear mongering or the marketing or whatever is coming at us." - Jenn Trepeck

38:18 "So much of our food is local and there is so much that goes into creating that food source, even if it is not marketed to us or on that label." - Jenn Trepeck

SEO KEYWORDS:

Jenn Trepeck, Salad With A Side Of Fries, Nutrition Nugget, Health Coach, Weight Loss For Real Life, Food System, Family Farm, Big Agriculture, Local Farms, Dairy Farming, Organic Label, Conventional Farming, Grass Fed Beef, Grain Fed Cattle, Pesticides, Glyphosate, Genetically Modified Organisms, Bio-Engineered Crops, Food Labels, Grocery Store, Farm To Table, Agricultural Sustainability, Water Recycling, Soil Science, Environmental Science, Food Supply Chain, Import And Export, Tariffs, Food Safety, Antibiotic Use In Dairy, Milk Quality, Cattle Nutrition, Pasture Raised, Grass Finished, Feedlot, Regenerative Agriculture, Consumer Food Choices, Food Fear, Farm Tours, Discover Ag, Direct To Consumer, Cotton Seed Feed, Citrus Feed, Food Pyramid, Fifth Generation Farmer

Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Dunkin's Protein Drinks. Dunkin’ has officially jumped on the protein bandwagon and is rolling out a new line of protein drinks that have everyone asking: Are these actually a good source of protein? Jenn went straight to the source, visiting multiple Dunkin’ locations, digging into the nutrition facts PDF, and asking the questions most of us never think to ask. What she found might surprise you. On the one hand, Dunkin’ uses a real, recognizable dairy-based milk with a clean ingredient list and no added sweeteners or emulsifiers. On the other hand, the protein count may not be quite what the marketing suggests. Jenn also addresses the ingredients that go into your cup beyond that protein milk so that you can decide for yourself if this is a smart, satisfying option or just another trend wrapped in clever branding. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Become a Happy Healthy Hub Member

Jenn’s Free Menu Plan

A Salad With a Side of Fries

A Salad With A Side Of Fries Merch

A Salad With a Side of Fries Instagram

Nutrition Nugget: Flavor Syrups

Nutrition Nugget: Fairlife Protein Shake

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Did you know that consuming alcohol, even casually, is classified in the same cancer risk category as tobacco and asbestos? Today’s conversation is all about the alcohol-cancer connection, the sober curious movement, and how we can make informed choices about our health.

On Salad With a Side of Fries, Jenn Trepeck welcomes Cecily Mak, a former Silicon Valley attorney, breast cancer survivor, and author of Undimmed, for a conversation that is equal parts eye-opening science and deeply personal storytelling. Cecily shares how losing her mother to esophageal cancer and later facing her own breast cancer diagnosis led her to uncover this critical, under-discussed connection between alcohol and cancer risk, and what all of us can do with that information today.

What You Will Learn in This Episode:

✅ The five distinct biological mechanisms that directly link alcohol and cancer.

✅ How the alcohol industry has followed a playbook similar to Big Tobacco, suppressing updates to alcohol labeling laws and lobbying against stronger public health disclosures for decades.

✅ What the sober curious movement looks like beyond the AA model and how alcohol moderation rather than full abstinence can still make a meaningful, measurable difference in your long-term health.

✅ How Cecily Mak's Eight Awarenesses framework helps individuals break free from unwanted habits by building agency, self-compassion, and intentional choice rather than relying on willpower or labels.

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

TIMESTAMPS:

00:00 The truth about alcohol and cancer risk, why metabolizing alcohol releases a DNA-damaging carcinogen

04:34 Cecily's mother's cancer diagnosis and how years of alcohol dependency shaped her path forward

06:31 A 30-day experiment of an alcohol-free lifestyle reveals transformative benefits on sleep and relationships

08:29 Cecily's breast cancer diagnosis and the discovery linking her drinking history to breast cancer risk factors

12:40 Removing the dimmers and dependence on alcohol, and Cecily shares her journey of writing Undimmed: The Eight Awarenesses for Freedom from Unwanted Habits

17:55 Alcohol classified as a group one carcinogen and how it ranks alongside tobacco, asbestos, and UV radiation

20:14 A discussion on the fight to update the outdated alcohol labeling laws

25:54 The five biological pathways: acetaldehyde, elevated estrogen, oxidative stress, impaired DNA repair, and increased permeability

32:55 Choosing clarity and alcohol-free living as the foundation for personal agency

40:26 Releasing judgment and cultivating self-compassion as tools for sustainable habit change

45:39 Cecily's one most important takeaway: learning to listen to ourselves as the most powerful tool in breaking unwanted habits

KEY TAKEAWAYS:

💎 The link between alcohol and cancer is not theoretical. Alcohol is a proven group one carcinogen that produces acetaldehyde and DNA damage with every single drink, regardless of amount.

💎 The big alcohol industry has spent millions lobbying against updated alcohol labeling laws, keeping the majority of Americans uninformed about risks that many doctors rarely discuss.

💎 You do not need to commit to a lifetime of sobriety for alcohol moderation to matter. Choosing two glasses of wine per week over seven creates a meaningful, cumulative shift in your breast cancer risk factors.

💎 True freedom from unwanted habits comes not from willpower or labels, but from awareness and agency, the foundation of Cecily Mak's Eight Awarenesses in Undimmed.

ABOUT THE GUEST:

Cecily Mak is a mom, entrepreneur, investor, and author of Undimmed. Former tech executive (GC, CRO, COO) at Silicon Valley tech startups, she is a co-founding General Partner at Wisdom Ventures, where she backs founders and their companies focused on human connection and wellbeing. Her work centers on helping people and leaders operate with greater clarity, agency, and presence in a culture full of “dimmers,” the habits and norms that quietly dilute our attention and impact. She lives in Mill Valley, CA.

RESOURCES:

Become a Happy Healthy Hub Member

Jenn’s Free Menu Plan

A Salad With a Side of Fries

A Salad With A Side Of Fries Merch

A Salad With a Side of Fries Instagram

About Uncomplicating Wellness

Text ‘Book’ to 833-801-0500

Dry Beyond January - Part One

Dry Beyond January - Part Two

Never a Great Time, Always a Perfect Time

GUEST RESOURCES:

Cecily Mak - Website

Cecily Mak - LinkedIn

Cecily Mak - Instagram

Undimmed, a ClearLife Podcast

Cecily Mak | Substack

QUOTES:

00:22 "Just by having alcohol in our systems, we are releasing a carcinogen into our bodies that harms our DNA." Cecily Mak

11:26 "I think it is helpful for people to hear that it is the antithesis of how we would approach something." Jenn Trepeck

17:49 "I believe the difference between knowing what to do and actually doing it is understanding the why. This cancer connection may be the piece of the why that's missing." Jenn Trepeck

19:34 "Only one in four women in America today are aware of the link between alcohol and breast cancer, a proven causational link, and it is not coming through our expected channels." Cecily Mak

30:47 "It is all about informed choice, even if that choice is two glasses of wine a week versus seven." Jenn Trepeck

37:48 "It is ownership of your choices." Jenn Trepeck

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