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 NEAP Foods Protein Gel, the innovative portable protein option created by a runner-turned-strength-trainer who wanted a better alternative to chalky shakes and heavy bars. With 20 grams of protein, zero sugar, and minimal ingredients all in a convenient squeeze pouch, this gel may catch some attention in the fitness world. Jenn dives deep into the ingredient list, from bovine collagen to beneficial amino acids like L-tryptophan and L-methionine, and shares her thoughts on how it stacks up against other protein supplements. Could this be the solution for anyone looking for protein on the go without compromise? What does Jenn really think about the collagen source, the sweeteners, and whether this gel is worth adding to your routine? 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 Gel, NEAP Foods, Portable Protein, Collagen Protein, Post Workout Protein, Pre Workout Nutrition, Protein Supplements, Bovine Collagen, Hydrolyzed Collagen, Protein Absorption, Muscle Building, Strength Training Nutrition, Protein On The Go, Meal Replacement, Protein Powder Alternatives, Natural Flavors, Sugar Free Protein, Low Carb Protein, Monk Fruit Sweetener, Stevia Extract, L Tryptophan, L Methionine, Amino Acids, Antioxidants, Tissue Repair, Serotonin Production, Clean Ingredients, Food Label Analysis, Nutrition Facts, Protein Bars, Protein Shakes, Energy Gels, Intra Workout Fuel, Functional Foods, Convenient Nutrition, Shelf Stable Protein, Zero Sugar Supplements, Collagen Types, Whey Protein Comparison, Fitness Nutrition, Athletic Performance, Protein Intake, Best Portable Protein Gel For Athletes, How To Choose Protein Supplements Without Fillers

Does your New Year's plan already feel like a struggle? Here's the truth bomb you need—motivation is fickle and commitment is your secret weapon. If you're tired of the same old "just have more willpower" advice, this conversation is about to change everything about how you approach changing your habits.

Jenn Trepeck keeps it refreshingly honest on Salad with a Side of Fries as she chats with Dr. Sherry Price about what actually works when you're trying to create sustainable habits. Dr. Price gets vulnerable about her struggle with overdrinking and why the "perfect plan" kept failing her. They dive into the gloriously messy middle of change, why progress over perfection isn't just a cute saying, and how giving yourself grace (yes, actual grace!) is the missing ingredient in your wellness journey. No BS, no toxic positivity—just real talk about behavioral changes that stick.

What You Will Learn in This Episode:

✅ Why motivation vs commitment makes all the difference—and how to shift from white-knuckling your goals to honoring your deeper desires for sustainable habits

✅ The truth about the messy middle of transformation and why the uncomfortable middle phase is actually where the real magic (and learning) happens in your behavioral change journey

✅ How to navigate the witching hour cravings and understand that your body needs time to reach a new homeostasis—plus why knowing cravings will eventually disappear is game-changing

✅ The power of radical honesty with yourself and finding the right support system that aligns with your actual goals, not someone else's version of perfection

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 Dr. Price shares her personal story of overdrinking, the witching hour and why knowing better doesn't always mean doing better when it comes to breaking unhealthy habits

09:31 The critical difference between motivation vs commitment and why toxic independence keeps high achievers stuck in unhealthy patterns

13:37 Progress over perfection for lasting behavioral change and learning to give yourself grace through transformation

18:22 Why cravings are normal during habit change and how understanding your body's need for homeostasis makes the process less mythical and more manageable

23:31 The importance of radical honesty with yourself, defining your next phase, and navigating social situations without fear of judgment

27:30 Focusing on what you're gaining rather than what you're giving up—reframing desire to support sustainable habits and feeling good the next day

30:56 Practical strategies for handling the moments when your body signals cravings

33:20 Exploring different wellness focuses beyond alcohol—stress management, sleep, hydration, and movement as areas for habit change

37:05 The role of self-compassion in creating lasting change and why beating yourself up never leads to sustainable transformation

KEY TAKEAWAYS:

💎 Willpower is finite and eventually runs out—true transformation comes from building commitment to yourself, not relying on fleeting motivation or beating yourself up when things don't go perfectly according to plan

💎 The messy middle is where real growth happens during behavioral change—people who get from A to B in a straight line often haven't learned the skills needed to maintain their changes when life inevitably happens

💎 Your body needs time to adjust to new patterns and reach homeostasis, which means cravings and discomfort during habit change are not signs of failure but normal biological responses that will eventually pass

💎 Finding support from someone who shares your actual goals (not society's version of what your goals should be) accelerates your journey and helps you avoid the trap of toxic independence that keeps many high achievers stuck

ABOUT THE GUEST:

Sherry B. Price, PharmD, APh, MBA, BCPS, is an advanced pharmacist practitioner, certified life and weight loss coach, and host of the Health, Habits and Epic Living podcast. Through her transformative holistic programs, private coaching, and healing sessions, Dr. Price has empowered thousands of women to break unhealthy habits, shed stubborn belly fat, and reclaim their health – all while creating a life they truly love.

Dedicated to helping women take charge of their health and well-being, Dr. Price integrates lifestyle medicine, mindset shifts, and sustainable habit change to foster lasting health and vitality.

Before becoming a life coach, Dr. Price co-founded RxPrep, Inc., an exam preparation company that helped thousands of students each year become licensed pharmacists. Dr. Price spent over a decade working as a clinical pharmacist in critical care, cardiology, academia, and the pharmaceutical industry. She graduated from the Philadelphia College of Pharmacy and Science and completed residency programs at Duke University and Barnes-Jewish Medical Center. A Pennsylvania native, Dr. Price now lives in beautiful San Diego with her amazing husband and daughter.

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

Ep. 333 Building Connection and Community with Wellness in Mind - Sarah Wragge

GUEST RESOURCES:

Ep #259 – Uncomplicating Wellness with Jenn Trepeck - Dr. Sherry Price

Dr. Sherry Price - Website

Sherry Price Coaching - Facebook

Sherry Price, PharmD, APh, BCPS, MBA (@drsherryprice) • Instagram

Sherry Price Coaching - YouTube

QUOTES:

07:25 “It started to bother me more and more, especially the next day when you're missing your workouts, or you're not getting up on time, or you're needing that extra cup of coffee or two. I know better, but why am I not doing better?” — Dr. Sherry Price

18:40 "Nobody told me it takes time for your body to reach this new homeostasis. So the cravings are normal, natural, and should be there. I'm thinking they shouldn't be here. But it wasn't until somebody said, no, no, they're supposed to be there." — Dr. Sherry Price

21:36 "We assume that everybody has the same goal as us and then we're following their recommendations, but actually they're training for a marathon and I have no desire to run a marathon." - Jenn Trepeck

24:43 “That next phase might be a focus on sleep, hydration, stress or movement, the alcohol, whatever it is. I love the idea of being selective about who we share it with, because there may be moments when we want to do less sharing.” — Jenn Trepeck

30:57 “Thinking about nutrition or that food piece, if we could say more veggies, less processed food, more protein.” — Jenn Trepeck

38:42 “The piece I'm coming away with is gentleness to our experience and the things that we want to do and most desire for 2026, we can do them and not in a way that requires a hundred percent or zero.” — Jenn Trepeck

SEO KEYWORDS:

Jenn Trepeck, Salad With A Side Of Fries, Nutrition Nugget, Health Coach, Weight Loss For Real Life, Habit Change, Sustainable Habits, Motivation Vs Commitment, Breaking Unhealthy Habits, Messy Middle, Progress Over Perfection, Lifestyle Medicine, Mindset Shifts, Overdrinking, Health Coach, Witching Hour, Toxic Independence, Homeostasis, Self-Compassion, Radical Honesty, Behavioral Change, Alcohol Reduction, Drinking Habits, Health Goals, New Year Resolutions, Willpower Fatigue, Emotional Eating, Cravings Management, Mental Health Support, Recovery Journey, Shame And Guilt, Self-Judgment, Peer Pressure, Social Drinking, Accountability Partner, Wellness Coach, Clinical Pharmacist, Harm Reduction, Relapse Prevention, Goal Setting, Personal Transformation, Building Sustainable Habit Change Through Commitment Over Motivation, How To Break Unhealthy Habits Without Willpower, Creating Sustainable Lifestyle Changes That Actually Stick

Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Your Face and how the expressions you make while working out might be completely sabotaging your fitness goals. Could clenching your jaw and squinting through that last rep actually be telling your body you're in danger and ramping up your cortisol levels? On the flip side, what if something as simple as smiling or laughing during exercise could rewire your brain to associate movement with joy and reward? Jenn explores the fascinating connection between your facial expressions and your autonomic nervous system—but is forcing a smile during a brutal workout realistic, or will it actually make a difference in how your body responds to exercise? 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, Facial Expressions During Exercise, Exercise And Stress Relief, Autonomic Nervous System, Sympathetic Nervous System, Parasympathetic Nervous System, Fight Or Flight Response, Rest And Digest, Cortisol Levels, Exercise Fatigue, Smiling While Exercising, Dopamine Release, Endorphins, Cranial Nerve Seven, Facial Nerve, Amygdala, Mid Cingulate Cortex, Mind Body Connection, Nervous System Signals, Jaw Clenching, Exercise Struggle, Workout Recovery, Group Fitness Classes, Exercise Motivation, Finding Joy In Movement, Body Movement, Physical Activity, Workout Mindset, Exercise Psychology, Stress Response, Danger Signals To Body, Safety Signals, Brain Programming, Reward Response, Exercise Enjoyment, Running Tips, Half Marathon Training, Exercise Pace, Movement Types, Fitness Instructors, Health Coach, Wellness And Weight Loss, Nutrition And Fitness, Exercise Benefits, How Facial Expressions Affect Exercise Performance And Stress, Smiling During Workouts To Release Endorphins And Reduce Cortisol

Ready to stop playing food detective and actually feel good, enjoying food again? If you're exhausted from cutting out every food under the sun and still dealing with food sensitivities, this episode is for you.

Jenn Trepeck is joined by the Autoimmunity Nutritionist, VJ Hamilton on Salad With a Side of Fries for an honest talk about gut health, chronic fatigue, and why that endless list of food sensitivities might not be about the food at all. VJ gets personal about her own autoimmune disease journey and shares the functional medicine secrets that have helped her and her clients ditch the restrictions and heal the root cause. Together, they break down nutrient depletion, inflammation management, digestive issues, and simple daily habits that support root cause healing without making you feel like a failure every time you eat.

What You Will Learn in This Episode:

✅ Why nutrient depletion and digestive issues are often the real culprits behind food sensitivities—not the foods themselves—and how to address nutrient absorption at the cellular level

✅ How to support your gut health through simple daily practices like stewed apples, bone broth, and vagal tone exercises that regulate your immune system support

✅ The connection between stress management, shallow breathing, and chronic fatigue, plus practical ways to calm your nervous system and improve digestion

✅ When to temporarily eliminate trigger foods while working on root cause healing versus living in permanent inflammation management restriction mode

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 Nutrient depletion is often the real issue behind food sensitivities, not the foods themselves

05:32 VJ's journey from CPA to Autoimmunity Nutritionist after multiple autoimmune disease diagnoses

10:20 Why physicians focus on symptoms instead of root cause healing for inflammation management

14:57 Common signs of gut health issues: brain fog, anxiety, chronic fatigue, and digestive issues

17:50 Why autoimmune disease affects women more than men: hormones, stress, and X chromosomes

23:14 How to heal instead of restrict: addressing gut microbiome imbalances and nutrient absorption

28:20 Simple daily practices for gut health: stewed apples, bone broth, omega-3s, and polyphenols, and why movement is key to feeling well

33:16 Stress management through vagal tone stimulation: deep breathing, gargling, and singing

36:40 Improving nutrient absorption by eating in a rested state and chewing food properly

40:01 Working on the gut so you can reintroduce foods

KEY TAKEAWAYS:

💎 Food sensitivities often stem from gut microbiome imbalances, inflammation, or poor nutrient absorption rather than the foods themselves—healing your gut can help you reintroduce foods you once reacted to.

💎 Supporting vagal tone through simple practices like deep belly breathing, gargling, and singing helps shift your body from fight-or-flight to rest-and-digest, dramatically improving digestive issues and immune system support

💎 Nutrient depletion happens not just from inadequate intake but also from poor digestion, wrong nutrient forms, or inability to utilize nutrients at the cellular level—addressing root cause healing requires looking beyond what's on your plate

💎 Temporary food sensitivities elimination while working on underlying gut health is different from permanent restriction—the goal is always to heal and reintroduce, not live in limitation forever

ABOUT THE GUEST:

VJ Hamilton, AKA The Autoimmunity Nutritionist, is the founder of the Autoimmune Nutrition Clinic and a leading expert in autoimmune disease, specialising in skin disorders, chronic fatigue, joint health, and digestive issues for both men and women. As a Registered Nutritionist with a Medical Science degree (BSc) in Biochemistry & Immunology and a Certified Functional Medicine Practitioner at the renowned Institute for Functional Medicine (IFM), VJ uses evidence-based nutritional therapies to support her clients in transforming their health.

After overcoming her own experience with multiple autoimmune conditions, including alopecia areata, psoriasis, and post-viral chronic fatigue syndrome, VJ has been symptom-free for over ten years. She now supports others through her clinical work and her membership in The Root Reset® Circle, helping people take a personalised, root-cause approach to autoimmune health and regain confidence and control over their well-being.

VJ also hosts the highly regarded podcast The Autoimmune Reset®, where she provides expert insights into managing autoimmune diseases and offers practical advice to improve their health and well-being. She has been featured in Vogue, GQ, Cosmopolitan, and The Telegraph and is the co-author of Empowerment in Health & Wellness. A passionate advocate for autoimmune health, VJ has hosted a variety of corporate and in-person events, as well as webinars on topics such as menopause, arthritis, and inflammatory skin issues.

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:

The Autoimmunity Nutritionist - Website

The Autoimmune RESET - Podcast

The Autoimmunity Nutritionish - YouTube

VJ Hamilton - Autoimmune Expert BSc - Instagram

VJ Hamilton: The Autoimmunity Nutritionist - Facebook

The Autoimmunity Nutritionist - LinkedIn

The Autoimmune Forum | Unite, Support & Thrive with Autoimmune Disease | Facebook

QUOTES:

03:17 "We're going to give everybody options instead of continuously removing foods from their life." - Jenn Trepeck

14:03 "Doctors are focusing on the symptoms and addressing those specific things, maybe removing triggers versus saying okay, let's get to the underlying issue to truly heal." - Jenn Trepeck

23:26 "The reason that we are reacting to so many foods is often that there is an underlying imbalance in the body, which for the most part is in the gut." - VJ Hamilton

23:40 "A lot of times the recommendation is to remove gluten, remove dairy, and people start to feel some relief and then they say, okay, this is just going to be the rest of my life." - Jenn Trepeck

27:14 "You may remove certain foods so that we're not continuing to assault the system while we do things to heal, and then the objective would be that we heal and we could potentially add some things back in." - Jenn Trepeck

31:26 "Movement is really key. If you're not moving, it means that your lymphatic system can become quite sluggish, and this helps to move immune cells around the body and helps to detoxify and get rid of the waste." - VJ Hamilton

SEO KEYWORDS:

Jenn Trepeck, Salad With A Side Of Fries, Nutrition Nugget, Health Coach, Weight Loss For Real Life, Autoimmune Disease Nutrition. Stop Eliminating Foods, Gut Health, Nutrient Depletion, Chronic Fatigue, Food Sensitivities, Inflammation Management, Root Cause Healing, Digestive Issues, Immune System Support, Vagal Tone, Stress Management, Nutrient Absorption, Functional Medicine, Autoimmune Recovery, Gut Microbiome, Autoimmune Nutrition Clinic, Food Elimination Diet, Gut Barrier Function, Short Chain Fatty Acids, Histamine Intolerance, Brain Fog Solutions, Joint Pain Relief, Chronic Inflammation, Psoriasis Treatment, Alopecia Areata, Functional Medicine Practitioner, Digestive Enzyme Support, Lymphatic System Health, Blood Sugar Regulation, Perimenopausal Symptoms, Gut Brain Axis, Stomach Acid Levels, Microbiome Balance, Anti-Inflammatory Diet, Nervous System Regulation, How To Heal Autoimmune Disease Naturally, Stop Food Restriction Start Healing

Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about three decisions that will determine the next decade of your life. It sounds dramatic, right? But what if the decisions you make about the people you're spending time with, the content you're consuming, and the things you're actively building (or not building) are quietly shaping your future in ways you haven't considered? Jenn shares surprising research about how behaviors can spread through social networks like a contagious disease. So should you be evaluating your friendships with the same scrutiny you'd use for a romantic partner? And when it comes to what you're learning and building, are you making conscious choices or just going through the motions? Is there actually science behind the idea that your income reflects the five people you spend the most time with, and if so, what else might be true? Jenn breaks down these three critical decision points and challenges you to get intentional about where you want to be in 2036. 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, Personal Growth Decisions, Social Environment, Mental Environment, Physical Environment, Intentional Living, Habit Formation, Community Building, Continuous Learning, Goal Setting, Relationship Quality, Social Influence, Health Behaviors, Contagious Behaviors, Friendship Criteria, Time Management, Self Development, Professional Growth, Skill Mastery, Life Design, Conscious Choice, New Year Planning, Long Term Vision, Social Contagion, Behavioral Patterns, Personal Development Strategy, Life Building, Memory Creation, Career Development, Wellness Planning, Friend Evaluation, Learning Investment, Environmental Influence, Decision Making Framework, Future Planning, Relationship Boundaries, Growth Mindset, Intentional Relationships, Life Direction, Personal Evolution, Habit Tracking, Social Circles, How To Choose Friends That Support Your Goals, Three Decisions That Determine Your Future Success

Stop letting diet culture and social media define what wellness means for you. It's time to cut through the noise, ditch the "shoulds," and create your own personal wellness blueprint that actually fits your life. Ready to redefine wellness on your own terms?

In this episode of Salad With a Side of Fries, host Jenn Trepeck tackles the big question: what is wellness? How do you move beyond BMI charts, diet industry trends, and Instagram influencers to define wellness that prioritizes energy, longevity, and improves quality of life? From understanding health outcomes versus disease prevention to building healthy habits that support both physical health and mental health, this episode gives you the tools to filter wellness noise and focus on what truly matters. Discover how to set health goals that honor your body, mind, and spirit—and learn why a wellness journey should never mean opting out of life.

What You Will Learn in This Episode:

✅ How to create your own personal wellness definition that goes beyond weight loss and BMI to include energy, longevity, and quality of life

✅ Why the diet industry and social media influencers may not be pursuing the same health goals you are—and how to filter their advice accordingly

✅ The difference between preventing disease and achieving optimal wellness, including how to move from zero (absence of illness) to the positive numbers on the health outcomes spectrum

✅ Practical ways to assess your wellness journey by examining what's standing in the way of your desired experiences, from playing with your kids to traveling in your 80s

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 Defining wellness for 2026, and understanding what it means before setting health goals

05:27 Doctors focus on disease prevention rather than optimal wellness and longevity, and what questions should your doctor be asking

13:14 Why today's diet industry has rebranded as "wellness" and how to recognize marketing versus substance

16:00 The marathon training trap: why social media algorithms push content that may not align with your personal wellness goals

19:26 The flawed premise behind belly fat articles and why stress management matters more than specific foods

24:16 What wellness is NOT: BMI, disease states, cleanses, or opting out of social wellness and life events

27:30 Jenn's wellness definition: having energy to live your life, mental bandwidth, and freedom to choose rather than just survive

30:29 Using wearables and tools like heart rate variability to inform your wellness journey and empower better choices

35:05 Critical questions to define personal wellness: what do you want in life, and what's standing in your way right now

41:25 Discussion of perfectionism versus discernment and making choices

KEY TAKEAWAYS:

💎 Wellness isn't a number on a scale or your BMI—it's the energy to live your life fully, the ability to sleep through the night without pain, and having mental bandwidth to show up for your job, family, and joy. True wellness definition prioritizes freedom over restriction.

💎 The diet industry has rebranded itself as “wellness”, pushing everything from protein-packed products to functional supplements. Filter this noise by asking: Does this align with MY health goals, or someone else's? What works for marathon runners may not serve your personal wellness vision.

💎 Western medicine focuses on getting you back to zero (absence of disease), but optimal wellness exists in the positive numbers—this is where longevity, vitality, and actual health outcomes live. Don't wait for your doctor to tell you there's a problem before prioritizing your health.

💎 Create your wellness journey by identifying what experiences you want in life and what's standing in the way. Whether it's getting off the toilet independently at 90 or traveling with friends in your 80s, your daily choices today determine your future capabilities.

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 Kids are Not Alright. Are We? #skinnytok #tiktoxic (feat. Dr. Jillian Lampert)

Nutrition Nugget: Mosh Bars

Nutrition Nugget: Creatine

Top 5 Tips for Digesting Nutrition News

BMI is BS

Top 10 of 2025

QUOTES:

13:08 "I wish I had a different word for it because I think today, wellness is just a code word for today's diet industry." - Jenn Trepeck

25:30 "If your plan has you opting out of life, it's not your plan for life." - Jenn Trepeck

27:42 "Wellness is the energy to live your life. It's the ability to chase your kid up the hill and roll down laughing. It's sleeping through the night without pain. It's thinking about something other than food all day." - Jenn Trepeck

37:07 "What you do today has everything to do with where we'll be 12 weeks from now. So what's standing in the way of us being able to get up off the toilet by ourselves when we're 80, when we're 90, when we're 110?" - Jenn Trepeck

SEO KEYWORDS:

Jenn Trepeck, Salad With A Side Of Fries, Nutrition Nugget, Health Coach, Weight Loss For Real Life, Defining Wellness, Medical System, Disease Prevention, Stress Management, Belly Fat, Cleanses, Life Events, Mental Bandwidth, Wearables, Heart Rate Variability, Wellness, Wellness Definition, Diet Industry, Health Outcomes, Healthy Habits, Physical Health, Mental Health, Health Goals, Wellness Journey, Personal Wellness, Personal Wellness Definition, Weight Loss, BMI, Energy, Longevity, Quality Of Life, Social Media Influencers, Preventing Disease, Optimal Wellness, Absence Of Illness, Number On A Scale, Vitality, Future Capabilities, Absence Of Disease, Daily Choices, Protein-Packed Products, Functional Supplements, Restriction, Freedom, New Year Wellness, Wellness Plan, Wellness Trends, Longevity Goals, Wellness Mindset, Social Wellness, How To Define Wellness For Yourself, What Does Wellness Mean Beyond Weight Loss

Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about AND. What if the secret to achieving your 2026 health goals isn't about choosing between this OR that, but embracing this AND that? Jenn challenges the pervasive binary thinking that dominates diet culture—the "eat this, not that" mentality that's been marketed to us for years. But can we really have high protein AND high fiber, enjoy nourishing meals AND joyful treats, pursue professional success AND personal wellness? Jenn explores how the power of "and" might transform not just our relationship with food, but our entire approach to health, relationships, and even conflicting ideas. Is it possible to hold two seemingly opposite truths at the same time, or are we destined to choose sides? What does Jenn really think about finding balance in a world that demands we pick a lane? Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/

RESOURCES:

Become a Happy Healthy Hub Member

Jenn’s Free Menu Plan

A Salad With a Side of Fries

A Salad With A Side Of Fries Merch

A Salad With a Side of Fries Instagram

The Longevity Equation

KEYWORDS: Jenn Trepeck, Nutrition Nugget, Salad With A Side Of Fries, Health Tips, Wellness Tips, Binary Thinking, Diet Culture, Nutrition Balance, Health Coaching, Quality Fuel, Plant Forward Eating, Animal Based Protein, Mindful Eating, Joyful Treats, Strength Training, Restorative Movement, Sleep Quality, Social Connection, Functional Medicine, Lifestyle Medicine, Weight Loss Strategies, Wellness Goals, New Year Resolutions, Food Choices, Flexible Dieting, Intuitive Eating, Emotional Wellness, Mental Health Balance, Longevity Equation, Connection And Health, Pharmaceutical Alternatives, Supplement Integration, Blood Work Analysis, Personal Wellness, Professional Performance, Restrictive Mindset, Food Freedom, Healthy Habits, Sustainable Nutrition, Wellness Community, Health Transformation, Body Positivity, Nutrition Science, Wellness Myths, Evidence Based Nutrition, How To Stop Binary Thinking About Food, Integrating Health And Enjoyment In 2026

Are your New Year's resolutions setting you up for success or just another cycle of diet culture? Before you jump into the latest trend, discover what nutrition recommendations actually work for lasting health. It's time to pull back the curtain on what's really required for sustainable habits in 2026.

In this episode of Salad With a Side of Fries, host Jenn Trepeck is joined by Tara Schmidt, registered dietitian and Instructor of Nutrition at Mayo Clinic, to cut through the noise of fad diets and quick fixes. Together, they explore evidence-based nutrition, the truth about GLP-1 medications, why weight management shouldn't focus solely on the scale, and how to build lifestyle changes that actually last beyond January.

What You Will Learn in This Episode:

✅ Why your weight loss goals shouldn't focus on the number on the scale and what health metrics actually matter for long-term wellness and disease prevention

✅ The truth about popular trends like 75 Hard, macro counting, low-carb diets, and GLP-1 medications—when they work, when they don't, and what's missing from the conversation

✅ How to identify your personal barriers to change and create sustainable habits using the strategies that have worked for you in the past (hint: it's called the You Plan)

✅ What longevity strategies and evidence-based nutrition principles you should actually focus on in 2026, including sleep, strength training, and nourishment over restriction

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 Challenging diet culture in 2026 with Tara Schmidt from Mayo Clinic

06:24 How growing up in the 90s diet culture shaped Tara's approach to nutrition recommendations and patient care

08:34 Deconstructing weight bias in resolutions and why your weight is just a number, not a measure of health

12:12 Truth bombs on popular trends: 75 Hard, low-carb diets, and macro counting—when they help and when they harm

18:32 Tara’s advice when someone isn’t losing weight each week, and the important metrics

22:11 Deep dive into GLP-1 medications: the tool versus magic pill debate and why lifestyle changes still matter

28:38 Getting your nutrients from fruits, veggies and other supplements

32:26 Where to start with health goals in 2026: asking better questions about what will make you feel better and longevity strategies that matter: sleep, strength training and mindfulness

36:40 Planning for barriers and creating backup strategies so sustainable habits stick when life happens

39:34 Why balance is a verb, not a destination, and how to keep adjusting your approach in real time

41:00 Creating your personalized nutrition plan using what's worked for you before

KEY TAKEAWAYS:

💎 Your weight is simply your gravitational pull—not a measure of your worth or health. Focus on body composition, sleep quality, energy levels, and other health metrics that actually indicate wellness rather than obsessing over scale numbers.

💎 Popular programs like 75 Hard and trends like macro counting can work for some people, but ask yourself why you're doing them and whether they're sustainable habits you can maintain long-term, not just until your wedding or vacation.

💎 GLP-1 medications are tools, not magic pills—they work best when combined with nutrition recommendations, strength training, and lifestyle changes. Without proper support and education, people risk nutritional deficiencies and regaining weight.

💎 The best weight management plan is the one you create for yourself based on what's worked in your past, adapted for your current life, and flexible enough to adjust when barriers arise—call it the You Plan.

ABOUT THE GUEST:

Tara Schmidt is a registered dietitian and an instructor of nutrition at Mayo Clinic in Rochester, Minnesota. As the lead dietitian for the Mayo Clinic Diet, she provides evidence-based guidance to help individuals develop sustainable, realistic strategies for long-term health. She also hosts Mayo Clinic On Nutrition, a podcast that dives into current nutrition research and practical weight-management tips, and she lends her expertise as the Medical Editor for the Nutrition & Fitness channel at Mayo Clinic Press.

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

Bone Health and the Problem with Bone Density Scans (Feat. Dr. John Neustadt)

GUEST RESOURCES:

Tara Schmidt - LinkedIn

Mayo Clinic on Nutrition - Podcast

Mayo Clinic Diet - Website

Mayo Clinic Press - Instagram

Mayo Clinic Press - Facebook

QUOTES:

08:34 "Your weight is simply your gravitational pull and nothing else. When you're on your deathbed, do you think you're gonna be like, God, I really wish I was 135 instead of 138?" - Tara Schmidt

10:25 "Health isn't a number. Zero diseases exist only in bigger bodies. Zero." - Jenn Trepeck

10:54 “Part of that mental connection is that there's a perception that if someone is obese, it's their fault or their problem.” - Jenn Trepeck

19:49 "I am more concerned about the person who gets from where they are to where they want to be in that straight line. Because if it's that straight line, we haven't learned the lessons and the tools to help us stay there." - Jenn Trepeck

29:08 "Can we eat better before we supplement? There is a role for supplements if you need them, but I'm talking to the other 99% of the people. Can we just eat some fruits and veggies first before we jump to supplements?" - Tara Schmidt

36:48 "A lot of times people will say, well, I just need to. And I say this with love, that is not a plan." - Jenn Trepeck

SEO KEYWORDS:

Jenn Trepeck, Salad With A Side Of Fries, Nutrition Nugget, Health Coach, Weight Loss For Real Life, Nutrition Recommendations, Weight Management, Diet Culture, New Year Resolutions, Registered Dietitian, Mayo Clinic Diet, GLP-1 Medications, Body Composition, Macro Counting, Weight Loss Goals, Sustainable Habits, Evidence-Based Nutrition, Health Metrics, Lifestyle Changes, Balance As A Verb, Longevity Strategies, What Nutrition Changes Are Really Required Right Now, How To Create Sustainable Weight Management Plans, Obesity Bias, Weight Bias, Medical Nutrition Therapy, Bariatric Surgery, Goal Weight, Scale Obsession, Mental Health And Nutrition, Nutrition Science, Health Coach, Chronic Disease Management, Blood Pressure Medication, Metabolic Health, Body Fat Percentage, Waist Circumference, Nutrition Counseling, Food Psychology, Mindful Eating, Stress Management, Sleep Quality, Strength Training, Muscle Health, Bone Health, Cognitive Health, Nourishment Strategies, Barrier Planning, Backup Strategies, Realistic Expectations, Nutrition Education, Anti-Diet Approach, Personalized Nutrition Plans

Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Perk Energy, specifically their Tan Mocha Latte, which has been making waves on social media (Shout out to Amanda S for submitting this one in the IG DMs). Jenn researched, and she's raising some interesting questions. The company promises energy, wellness, and "maximum awesomeness," but when Jenn breaks down the actual ingredients, the picture becomes more complex. Jenn weighs the pros and cons and reveals whether this product earns her recommendation—or if your money might be better spent elsewhere. 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, Perk Energy Review, Functional Coffee Alternatives, Protein Coffee Mix, Collagen Supplements, Energy Drink Powders, Caffeine Anhydrous, MCT Oil Benefits, Sugar Free Coffee Creamer, Nutritional Supplements Review, Coffee Replacement Drinks, Vitamin D Supplementation, Antioxidant Blends, Non-GMO Energy Drinks, Gluten Free Coffee Mix, Whey Protein Isolate, Bovine Collagen Peptides, Natural Sweeteners, Sucralose Concerns, Blood Sugar Management, Insulin Resistance, Coconut Oil Powder, Morning Energy Boost, Caffeine Free Options, Lactose Free Alternatives, Tan Mocha Latte, Healthy Coffee Drinks, Nutrition Facts Analysis, Ingredient Breakdown, Product Label Reading, Wellness Beverages, Matcha Alternatives, Adrenal Function Support, Immune System Support, Sugar Alcohol Effects, Saturated Fat Sources, Medium Chain Triglycerides, Third Party Testing, GMP Certified Products, Food Marketing Analysis, Supplement Quality Standards, Peanut Free Products, Is Perk Energy Mix Worth The Hype For Morning Coffee Replacement, Best Protein Coffee Powder With Collagen For Energy

Are you ready to discover which Salad With a Side of Fries episodes truly changed lives in 2025? Join Jenn for an inspiring countdown of transformative wellness conversations that tackle everything from heart rate variability to hormone health and pre-diabetic prevention. These game-changing discussions offer practical insights you can implement immediately.

Jenn Trepeck, host of Salad With a Side of Fries, reveals the top 10 episodes of 2025. She shares powerful conversations about blood sugar management, diet culture, and flexible habits that serve your health goals. From understanding how to improve heart rate variability naturally to demystifying hormones and breaking free from rigid wellness rules, this episode delivers a curated playlist of wellness habits that honor real life.

What You Will Learn in This Episode:

✅ How heart rate variability acts as a speedometer for your physiology and practical ways to improve it using wearable technology for better health monitoring.

✅ Why hormone health isn't mysterious or taboo—discover how hormones communicate what your body needs and why birth control effects differ from what you've been told.

✅ The truth about pre-diabetic prevention through daily food choices and why small, consistent changes matter more than once-yearly doctor visits for blood sugar management.

✅ How to break free from diet culture and rigid habits by embracing the "Yes, And" approach to wellness habits that honor both your body and soul.

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 annual countdown tradition of reviewing the Top 10 Episodes of 2025

05:03 Episode 324: Have Your Cake and Feel Great—breaking free from food shame and diet culture while enjoying treats

06:55 Episode 302: The “Yes And” in Healthcare (feat. Andrea Nakayama)—combining Western medicine with lifestyle medicine and holistic health

09:09 Episode 313: Rigid vs.Flexible Habits (feat. Monica Packer)—escaping perfectionism and the all-or-nothing mindset

12:37 Episode 312: Daily Habits That Serve or Sabotage Your Health and Hormones —understanding context and nuance

14:13 Episode 324: Hormones Are Your Check Engine Light (feat. Jillian Greaves)—demystifying hormone health and birth control effects on women's bodies

20:03 Episode 288: Use Your Heart Monitor to Improve Your Health (feat. Torkil Færø)—tracking Heart Rate Variability

23:11 Episode 303: Everyone Is Pre-Diabetic Unless…—why prevention happens daily through food choices, not annual checkups

30:04 Episode 292: Your Fat Cells Have Memory, a New Study Finds (feat. Ferdinand Von Meyenn)—understanding cellular encoding and why sustainable weight loss matters

33:36 Episode 326: The Kids are Not Alright. Are We? #skinnytok #tiktoxic (feat. Dr. Jillian Lampert)—addressing skinny talk, body image, and self-care practices across all ages

41:00 Episode 327: Eyes Are the Window to Your Health (feat. Dr. Joseph Allen)—the first eye health-focused episode exploring disease detection through vision

43:00 Honorable mention: Emotional Vitality (feat.Jared St. Claire)—exploring vagus nerve connection, gut health impact on mental health awareness, and transformative self-talk practices

44:07 Bonus episode: Kegels are for more than Better Sex (feat. Liz Miracle of kGoal)—quality of life information for all humans, not just postpartum women.Get 10% off kgoal with this link: https://www.kgoal.com/discount/TREPECK or use coupon code TREPECK

45:47 Nutrition Nugget: 10-3-2-1-0 quality sleep formula—practical bedtime routine for better rest and recovery metrics

46:30 Nutrition Nugget: Minnesota Starvation Experiment—understanding severe undereating effects

47:15 Episode 293: More on GLP-1 Meds & How to Increase your GLP-1 Naturally for sustainable weight management

48:06 Nutrition Nugget: The Easy Way Out—making wellness habits as simple as possible for sustainable weight management in 2026

48:37 Episode 325: Book Talk: Uncomplicating Wellness—Jenn’s new book

49:11 Episode 296: Dry Beyond January Part Two (Jill Tietz)—award-winning stellar interview on alcohol impact and lifestyle medicine approaches

KEY TAKEAWAYS:

💎 Heart rate variability is your body's capacity to handle stress—the higher your HRV, the more physiological headroom you have, making it one of the most valuable metrics from wearable devices for tracking wellness habits.

💎 Hormone health isn't about regulation but communication—symptoms aren't your body rebelling, but instead sending signals about what support it needs, especially regarding birth control effects that create medicated menopause rather than proper hormone balance.

💎 Pre-diabetic prevention starts with daily food choices, not annual doctor visits—what seems like small, meaningless changes in eating ultra-processed versus whole foods creates powerful prevention that moves you toward or away from disease.

💎 Diet culture and skinny talk affect everyone regardless of age—from self-care practices to curating social media feeds, being intentional about the messages we consume helps combat body image struggles and supports mental health awareness.

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

Ep 324 Have your Cake and Feel Great

Ep 302 The "Yes And" in Healthcare (Feat. Andrea Nakayama)

Ep 313 Rigid versus Flexible Habits (feat. Monica Packer)

Ep 312 Daily Habits that Serve or Sabotage Your Health and Hormones

Ep 311 Hormones are Your Check Engine Light (feat. Jillian Greaves)

Ep 288 Use Your Heart Monitor to Improve Your Health (feat Torkil Faero)

Ep 303 Everyone is Pre-Diabetic Unless...

Ep 292 Your Fat Cells Have Memory, A New Study Finds (feat. Ferdinand Von Mayon)

Ep 326 The Kids are Not Alright. Are We? #skinnytok #tiktoxic (feat. Dr. Jillian Lampert)

Ep 327 Eyes are the Window to Your Health (feat. Dr. Joseph Allen)

Honorable Mentions:

Ep 330 Gifting Health

Ep 331 Emotional Vitality (feat Jared St. Clair)

Bonus Ep. Kegels are for more than Better Sex (feat. Liz Miracle of kGoal) (Get 10% off kgoal with this link: https://www.kgoal.com/discount/TREPECK or use coupon code TREPECK)

Nutrition Nugget: 10-3-2-1-0

Nutrition Nugget: The Minnesota Starvation Experiment

Ep 293 More on GLP-1 Meds & How to Increase your GLP-1 Naturally

Nutrition Nugget: The Easy Way Out

Ep 325 Book Talk: Uncomplicating Wellness

Ep 286 Dry Beyond January Part 2: Living Sober w/ Jill Tietz

QUOTES:

00:30 "Heart rate variability is like having a speedometer for your physiology. I think there's so much that we have with wearables and information that we don't necessarily know what to do with, and so this took something and made it much more tangible." —Jenn Trepeck

06:22 "Stop “shoulding” the bed." —Jenn Trepeck

16:47 "One of the biggest mistakes we can make is overly fixating on the hormone itself. What we need to do is ask the deeper question of why—recognizing that all of this is communicating with us, that even the symptoms we're experiencing, it's not the body rebelling against you." —Jenn Trepeck

25:01 "Prevention is not once a year going for your blood work and then waiting for the doctor to tell you that you're pre-diabetic. Going to the doctor once a year is what we would call early detection, not prevention. Prevention is the stuff that we do all the time." —Jenn Trepeck

31:37 "For all the people out there who have ever thought that regaining weight after weight loss was an individual problem or a moral issue, or a failure of will or whatever it is, you're just patently wrong. There is so much physiology that goes into it." —Jenn Trepeck

37:28 "Use the algorithms to your advantage, not to your disadvantage. What if we make the internet a place where people are kind and we start to fill our feeds with all of that stuff and things that make us laugh and things that bring us joy?" —Jenn Trepeck

38:17 "I like to ask myself, who will benefit the most or profit if I believe what they're selling me? That is something I try to be mindful of on a daily basis." —Dawn

SEO KEYWORDS:

Jenn Trepeck, Salad With A Side Of Fries, Nutrition Nugget, Health Coach, Weight Loss For Real Life,Health Podcast Episodes, Heart Rate Variability, Hormone Health, Wellness Habits, Pre-Diabetic Prevention, Blood Sugar Management, Diet Culture, Weight Loss Memory, Food Choices, Birth Control Effects, Self-Care Practices, Body Image, Mental Health Awareness, Nutrition Education, Flexible Habits, Lifestyle Medicine, How To Improve Heart Rate Variability Naturally, Understanding Hormones And Women's Health, Biometric Tracking, Wearable Technology, Health Metrics, Functional Medicine, Western Medicine Integration, Patient Advocacy, Personalized Healthcare, Eating Disorder Awareness, Social Media Influence, Body Positivity, Insulin Resistance, Metabolic Health, Standard American Diet, Ultra Processed Foods, Whole Foods Nutrition, Preventive Healthcare, Epigenetics, Fat Cell Memory, Sustainable Weight Management, Bariatric Surgery Effects, Health Coaching Programs, Nutritional Science, Women's Wellness, Menstrual Cycle Health, Stress Management, Cortisol Impact, Sleep Quality, Recovery Metrics, Perfectionism Spectrum, Mindful Eating