Afleveringen
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Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about embracing the easy way out to achieve your health goals without the struggle. Forget the myth that health requires grueling effort or endless willpowerâJenn flips that idea with practical, clever strategies to make healthy choices feel like second nature. From Post-it note reminders to phone alarms with specific instructions, she shares how minor tweaks can remove the mental heavy lifting and set you up for success. Whether exercising before emails or eating more veggies, Jennâs approach minimizes decisions and maximizes ease. Curious how these simple hacks can transform your daily habits? Whatâs one health goal youâre struggling with, and how could you make it easier to stick to? Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/
RESOURCES:
Become A Member of Salad with a Side of Fries
Jennâs Free Menu Plan
A Salad With a Side of Fries
A Salad With A Side Of Fries Merch
A Salad With a Side of Fries Instagram
The Three-Hundredth (feat YOU)
Cr-Cr-Cr-Cr-Cravings
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Are you one of the millions of Americans who eat the Standard American Diet? Even if youâre not, youâre likely at risk of developing pre-diabeties, insulin resistance, and chronic inflammation. But, DONâT panic, because todayâs episode is packed with simple steps to help you take control of your blood sugar and lower your risk of diabetes and chronic disease.
On this Salad with a Side of Fries episode, host Jenn Trepeck tackles the hard truth: many people are already pre-diabetic and donât even know it. From hidden insulin resistance to chronic inflammation, Jenn breaks down how the American diet and lifestyle are fueling a national health crisis. You'll learn how poor sleep, stress, a lack of fiber, and nutrient-depleted foods undermine your metabolic healthâand what you can do today to take control and manage your risks.
The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, who discusses wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Letâs dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.
IN THIS EPISODE:
(00:00) Why is the Standard American diet the recipe for pre-diabetes and diabetes, and what is insulin resistance(04:18) Metabolic health connects to every system, and the ultra-processed food dilemma(09:48) Why supplements are important(14:30) Everyone is pre-diabetic, unless. Nutrition: protein, fiber, quality fat(21:31) Americaâs fiber problem and the role of the microbiome(26:55) Our society is sedentary(30:35) The impact stress and loneliness can have on your health(34:56) Are you sleep deprived(37:30) Letâs talk about the environment and toxins(42:07) If you donât like it, donât eat it and focus on preventionKEY TAKEAWAYS:
Most people eating the Standard American Diet are already pre-diabetic due to high consumption of ultra-processed foods, even if their labs don't reflect it yet. Modern farming, soil depletion, and long-distance transport have stripped our food of nutrients, making quality sourcing and supplementation essential.Staying ahead of metabolic disease means taking daily actionâmoving your body, managing stress, eating well, sleeping, and staying connected. Even a short walk after a meal can significantly reduce blood sugar spikes. Daily activity improves energy and focus, builds muscle, enhances insulin sensitivity, and monitors glucose levels.Just because a drink is labeled âprebioticâ doesnât mean it replaces real vegetables. Whole fruits and vegetables provide a variety of fibers that support gut health more effectively than most supplements or processed drinks. You canât supplement your way out of poor nutrition. Supplements are only as good as their quality. Many synthetic options donât break down or absorb adequately, making them useless. Food first, then smart supplementation.Chronic stress triggers hormonal changes that lead to insulin resistance and fat storage. The damage builds over time because most people donât recognize their stress. Managing stress is just as crucial as managing diet and exercise.QUOTES:
(08:56) âOur food supply is ripening while in transit, not connected to the vine where nutrients come from.â - Jenn Trepeck
(18:54) âVariety is your friend. Eat the rainbow.â - Jenn Trepeck
(23:30) âI'm a big fan of supplements, but you cannot supplement your way out of poor nutrition. Food first, then mart supplementation.â - Jenn Trepeck
(39:36) âNext time you need to replace a mattress or a pillow. Let's make sure it's a material that isn't going to off-gas toxins.â - Jenn Trepeck
"It comes down to default vs design because the way our world is set-up around us, the default would easily be the recipe for pre-diabetes and diabetes. That's why we're here...unless you do this now." - Jenn Trepeck
RESOURCES:
Become A Member of Salad with a Side of Fries
Jennâs Free Menu Plan
A Salad With a Side of Fries
A Salad With A Side Of Fries Merch
A Salad With a Side of Fries Instagram
Movember: Men's Health
Real People, Real Results: Shannon
Nutrition Nugget: Ultra-Processed Food
GMO, Organic, and Local, Oh My!
How to Cheat
8 Domains of Health
America's Fiber Problem
Q & A: Supplements
TickâŠTickâŠBOOM
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Zijn er afleveringen die ontbreken?
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Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Bloom Sparkling Energy Drink. Ever wonder what's really inside those trendy, pastel-colored cans promising clean energy and focus without the jitters? Jenn peels back the marketing and takes a magnifying glass to the ingredients, revealing some surprising details that might make you rethink your go-to pick-me-up when you need an energy boost. Are the claims of natural energy and prebiotic benefits all they're cracked up to be, or is there more to the story than meets the eye or the taste buds? Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/
RESOURCES:
Become A Member of Salad with a Side of Fries
Jennâs Free Menu Plan
A Salad With a Side of Fries
A Salad With A Side Of Fries Merch
A Salad With a Side of Fries Instagram
Nutrition Nugget: Celsius
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Our healthcare system treats us like itâs one size fits all, yet thatâs not how true healing works, especially when it comes to chronic conditions. Todayâs guest will help us understand how to fill the gap we experience with Western medicine, including the difference between signs vs. symptoms, and empowers our individualized healthcare.
On this episode of Salad with a Side of Fries, host Jenn Trepeck welcomes Functional Medicine Nutritionist and educator Andrea Nakayama to explore why chronic conditions require more than just a diagnosis and a prescription. They unpack Andreaâs âthree roots, many branchesâ model, revealing how digestion, inflammation, and genetics lie at the heart of chronic illnessâand how nurturing the "soil" around them can lead to true healing. From nutrition habits to the importance of bio-individuality, this conversation empowers you to become an informed partner in your health care.
The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, who discusses wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Letâs dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.
IN THIS EPISODE:
(00:00) Intro: Our healthcare system is one size fits all(05:08) Andrea shares her motivation for her journey into functional nutrition, and a discussion of Western medicine(07:41) Should every person receive the same treatment for the same chronic condition(11:45) How to choose a guide in the health equation(16:40) Knowing the difference between your signs vs. symptoms(21:59) Andrea walks us through the âthree roots and many branchesâ model(28:36) The roles digestion and inflammation play in our health(33:37) Tiers to nutrition mastery. Tier one is our non-negotiables(36:40) Donât neglect your passion and purpose(38:48) Andreaâs non-negotiable trifecta: Sleep, poop, and blood sugarKEY TAKEAWAYS:
Chronic health conditions must be understood through a systems-based lens, not just symptom management. Every chronic issue has three core rootsâgenes, digestion, and inflammation. Healing begins by nurturing these ârootsâ and the surrounding âsoil,â rather than chasing individual symptoms alone. Western medicine excels in acute care but often falls short in managing chronic conditions. Patients are frequently seen through the lens of their diagnosis rather than as whole individuals, resulting in treatments that overlook their unique health histories and personal needs.One of the most powerful tools patients can use is specific, emotion-free communication based on personal health tracking. By clearly distinguishing between signs (measurable indicators like fever or rash) and symptoms (subjective experiences like fatigue or pain) and offering detailed timelines of when and how issues arise, patients empower providers to better understand and address their unique health needs.Supporting foundational health can start with three simple, non-negotiable nutrition habits: include fat, fiber, and protein at every meal or snack to help stabilize blood sugar; eat the rainbow to boost fiber and phytonutrient intake while feeding your microbiome; and know your yes-no-maybe list to understand better how specific foods impact your body. Tracking what makes you feel great, what doesnât, and what youâre unsure about builds awareness and equips you to have more productive, personalized conversations with your healthcare provider.QUOTES:
(07:41) âThe first two gaps I encountered were that people are treated like their diagnosis. So, when you are in the medical system, you are your endometriosis, your fibroids, your breast cancer, your PMS. You are your symptom. The other gap was that everybody with the same symptom or diagnosis was treated the same.â - Andrea Nakayama
(09:34) âA chronic condition means you're sick and you're not getting better. There's things going on for a long time, and our medical system isn't trained to address chronic conditions.â Andrea Nakayama
(25:32) âThe three roots of any chronic condition are always our genes, digestion and inflammation. All three need to be tended to for the branches to express themselves more fully.â - Andrea Nakayama
(36:53) âWe have an episode called the Longevity Equation, and one about Blue Zones and one of the big factors there that everybody seems to overlook is community and connection.â - Jenn Trepeck
RESOURCES:
Become A Member of Salad with a Side of Fries
Jennâs Free Menu Plan
A Salad With a Side of Fries
A Salad With A Side Of Fries Merch
A Salad With a Side of Fries Instagram
Nutrition Nugget: Genes and Epigenetics
Salad With a Side of Fries: The Longevity Equation
Salad With a Side of Fries: Blue Zones: A Blueprint for Physical and Mental Health
Salad With a Side of Fries: The Down and Dirty
GUEST RESOURCES:
Andrea Nakayama - Website
Functional Nutrition Alliance - Website
Andrea Nakayama - Instagram
Functional Nutrition Alliance - YouTube
Andrea Nakayama - Pinterest
Andrea Nakayama, Functional Nutritionist & Educator
Andrea Nakayama - Functional Nutrition Alliance | LinkedIn
GUEST BIOGRAPHY:
Andrea is a Functional Medicine Nutritionist and educator who has led thousands of clients and teaches even more coaches and clinicians worldwide. Together, they are revolutionizing the ownership of their own and their clientsâ health.
As the 15-Minute Matrix Podcast host and the founder and former CEO of Functional Nutrition Alliance, Andrea draws on systems biology, mental models, root-cause methodology, and therapeutic partnerships to offer long-awaited solutions for the rapidly growing chronic illness epidemic.
After losing her young husband to a brain tumor in 2002, she discovered a passion for using food as personalized medicine and is now regularly consulted as the nutrition expert for the toughest clinical cases in the practices of many world-renowned doctors. She trains nearly four thousand practitioners each year in her methodologies so that they can, too, become the last stop for their clients and patients and a trusted referral partner for doctors in their area.
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Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Realsy Peanut Butter Datesâyes, a snack she spotted thanks to a friendâs airport find that quickly made its way onto her must-try list. With just three ingredients and a mission that screams âclean and convenient,â these little bites have sparked curiosity and maybe even skepticism. Are they healthy, or just another cleverly marketed treat? Jenn dives into the brandâs backstory, the nutrition label, and whether this snack is a wise choice or just sweet hype. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/
RESOURCES:
Become A Member of Salad with a Side of Fries
Jennâs Free Menu Plan
A Salad With a Side of Fries
A Salad With A Side Of Fries Merch
A Salad With a Side of Fries Instagram
Nutrition Nugget: Dates
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Whenâs the last time you really looked at your nails? Could they be revealing something more than just your latest manicure? What if they were giving you clues about your internal health?
This week on Salad with a Side of Fries, host Jenn Trepeck welcomes renowned dermatologist and nail health expert Dr. Dana Stern to uncover what your nails are trying to tell you. From decoding nail color and shape to the truth about nail polish, gel manicures, and whether nails need to "breathe"âthis episode is packed with everything you need to know for healthy nails from the cuticle to the tip. Tune in to learn how your nails can serve as your bodyâs early warning systemâand what you can do to care for them, inside and out.
The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, who discusses wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Letâs dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.
IN THIS EPISODE:
(05:43) Dr. Dana explains some of the underlying health conditions indicated by your nails(11:49) Breakthrough study on brittle nails(15:36) Discussion about gel manicures, nail polishes, and UV exposure (20:50) Do nails breathe, and cuticle care(22:52) What does the cuticle tell us about our nails(28:36) Giving your nails a break, and what about polish removers(33:11) What products and supplements will promote nail health, and what about biotin(42:44) Get a precision glass nail file for ultimate nail careKEY TAKEAWAYS:
Nails can be indicators of underlying health conditions. Changes in the nails, such as unusual color or shape (like spoon-shaped nails indicating iron deficiency or white nails potentially signaling diabetes or heart issues), can be early signs of systemic diseases. Observing nail health can provide valuable clues for early diagnosis and intervention. Many standard nail enhancements, like gels, acrylics, and dips, can damage the nail plate and surrounding skin. In particular, the removal process of soak-off gels has been scientifically proven to thin and weaken the nail plate, making it more prone to brittleness and breakage. Potential risks are associated with UV lamps used in gel manicures. Switch to a precision glass nail file for smoother, healthier nail edges and reduced breakage. Nails don't breathe, but good blood flow is crucial for their health. Therefore, maintaining good peripheral circulation through cardiovascular activity or even hand massage is vital for healthy nail growth and preventing issues like brittleness and peeling, especially as we age and tend to have poorer circulation.The cuticle is a vital protective barrier for the nail and should not be removed. It acts as a natural seal, protecting the nail matrix (the nail's growth center) from water, moisture, and pathogens. Disrupting the cuticle can lead to nail abnormalities like patches, surface irregularities, bumps, and even separation. Liquid cuticle removers essentially destroy the cuticle, just like cutting it.QUOTES:
(08:46) âIf I see a white situation in someone's nails, I get general labs. I'm taking a thorough history and trying to uncover it. Something has been missed or something is brewing.â - Dr. Dana Stern
(09:21) âWe see this a lot with oral health too, that it's, you're seeing things before it manifests in the symptoms that everybody seems to be looking for.â - Jenn Trepeck
(10:51) âIf you have spec, a single pigmented band, meaning that one of your nails has this brown streak, that's something you want to see a board-certified dermatologist for, to examine.â - Dr. Dana Stern
(18:47) âThe take-home message is use protection because we know that UV radiation is definitively associated with skin cancer, UVA specifically in the case of the nail lights they use.â - Dr. Dana Stern
(42:24) âI think at some point, a greater commitment to supplementation, a greater commitment to the quality of protein choices is really helpful and important.â - Jenn Trepeck
(51:44) âThe nails are the crystal ball to your internal health. So let's remove our polish for a minute or two or more. Take a look and choose quality nail care.â - Jenn Trepeck
RESOURCES:
Become A Member of Salad with a Side of Fries
Jennâs Free Menu Plan
A Salad With a Side of Fries
A Salad With A Side Of Fries Merch
A Salad With a Side of Fries Instagram
GUEST RESOURCES:
Dr. Dana Nails - Website
Dr. Dana Nails - Instagram
Dr. Dana Nails - Facebook
Dr. Dana Nails - LinkedIn
Dr. Dana Nails - TikTok
GUEST BIOGRAPHY:
Dr. Dana Stern is the only board-certified dermatologist in the U.S. who devotes her entire practice to the diagnosis, treatment, and surgery of the nails. As one of the country's most trusted and respected nail specialists, patients worldwide, from celebrities to luminaries, come to see Dr. Dana at her bustling Fifth Avenue, New York City and Hamptons practices. After observing what her patients used on their nails, she determined that nail care products were formulated with harsh chemicals and not backed by science. She knew there needed to be a change, and that she was the person to do it. Drawing from almost two decades of nail expertise and her vast knowledge of product chemistry, she founded her eponymous nail care brand, Dr.
Danaâs mission is to revolutionize the at-home nail treatment industry and change how we care for our nails. She is the Nail Expert Choice for the media, and Vogue magazine called her the
âGo-to Dermatologist for nail disorders and cosmetic conditions relating to nail diseaseâ. She is also a contributing editor for Nails Magazine, where she writes a column entitled âA Day in the Life of a Nail Doctor.â In addition to her impressive career, which includes a position as Assistant Clinical Professor of Dermatology at The Mount Sinai School of Medicine in New York City,
Dr. Dana is also a busy mom of three boys and a rescue Basset hound named Bo.
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Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about DWDS. What is that, you may ask. It stands for Drink Water, Do Squats. We all want to up level our health, right? Well, by DWDS, we can do just that. The standard guideline for water intake is eight 8 ounce glasses of water per day, but some experts recommend working your way up to half your body weight in ounces. Sounds simple, right? But for those of us who struggle with our daily water intake and finding time for more movement, Jenn has a simple way to change that. Tune in for this bite-sized bonus episode where Jenn breaks down how to incorporate DWDS into your day. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/
RESOURCES:
Become A Member of Salad with a Side of Fries
Jennâs 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
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Whatâs your favorite protein and fiber-packed snack? Donât have one? Donât worry, weâve got you covered in the 300th episode of Salad with a Side of Fries!
If youâve been here a while, you'll know that host Jenn Trepeckâs favorite "Jennism" is that âprotein and fiber at every meal makes removing fat no big deal.â Today, weâre celebrating episode 300 by packing this episode full of proven, verified, taste-tested snack and meal ideas from you, our amazing listeners. You called in to share your go-to combos of protein and fiber that are delicious and nourishing. Plus, Jenn is letting you in on a little secretâthereâs a book in the works, and she will share even more about that later this summer! Letâs get into itâcheers to 300 episodes and counting!
The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, who discusses wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Letâs dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.
IN THIS EPISODE:
(00:00) Welcome to the 300th episode of Salad With a Side of Fries(02:11) Jenn reminds us of her Jennism, âProtein and Fiber at Every Meal Makes Removing Fat No Big Dealâ(04:52) Tori from Michigan shares her love for avocado toast with an egg(05:06) Tanya from Atlanta snacks on Greek yogurt with fruit, walnuts and honey(05:37) Stephanie introduces her roasted chickpea power bowl and how she customizes it to transform it into a balanced meal(07:01) Norman uses organic hemp hearts in many ways(07:59) Madelyn from Georgia loves an avocado chicken salad sandwich(08:21) Lori from Manhattan is a fan of celery and carrot sticks with nut butter(08:46) Kayla from Texas favors eggs with a side of avocado(08:58) Judy from Michigan wants everyone to try her egg whites with parmesan cheese and veggies(12:04) Kayla from Boston craves her sister's recipe of chickpeas, avocado, apple, carrots, cucumber, bell pepper, with a side of grilled chicken(12:37) Jennifer from Long Island shreds roasted chicken and pairs it with sweet peppers and grapes(12:56) Kristen from Connecticut shares her favorite breakfast meal, which equals 15 grams of fiber and 28 grams of protein(13:59) From De in Colorado, we have eggs, a big salad dressed with a balsamic vinaigrette, topped with pumpkin seeds(14:41) Debbie from Florida makes a snack or dessert from a Honeycrisp apple and almond butter(15:17) Cindy from Indiana shares her unique way of making a protein packed dip for her veggies from cottage cheese(17:00) Jenn invites listeners to call in with their recipes and shares her gratitude for each listenerKEY TAKEAWAYS:
Listeners celebrated the podcast's core principleââprotein and fiber at every meal makes removing fat no big dealââby sharing their go-to combinations. The episode highlighted creative, easy, balanced, and satisfying meals that support stable blood sugar and long-term wellness, from avocado toast with egg to Greek yogurt with berries and nuts, to roasted chickpeas with veggies.The episode underscored real-life wellness, not restriction. Healthy eating is accessible and sustainable. Nutrition doesnât have to be extreme or complicatedâit must be intentional and enjoyable.Beyond food tips, this milestone episode was a thank-you to the loyal community built since 2019. Jenn Trepeck announced her upcoming book and encouraged ongoing engagement through the showâs membership program and merchandise. Itâs not just about eating betterâitâs about building a culture of empowerment, education, and fun around health.To receive healthful, Jenn-approved recipes each week, become a member!QUOTES:
(01:47) âWhether you are a newer listener or you've been here since the beginning in 2019, please know I am so grateful for you.â - Jenn Trepeck(02:01) âI'm working on a book. It's been in the works for a long time and is finally happening. So, there is more to come this summer.â - Jenn Trepeck(17:58) âWe are all locking arms to change the state of healthcare.â - Jenn TrepeckRESOURCES:
Become A Member of Salad with a Side of Fries
Jennâs 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
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Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Aloha Barsâthose plant-based protein bars you mightâve seen in your grocery aisle or spotted someone snacking on. Are they as healthy as they claim? Or is it all just clever marketing wrapped in organic labels and feel-good buzzwords? Tune in for this bite-sized bonus episode where Jenn breaks down the facts, digs into the ingredients, and gives her honest take. Have you ever actually read the label on your go-to snack bar? You might be surprised at whatâs inside. 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
Jennâs 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
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Are you navigating perimenopause or menopause while also managing chronic health conditions? Or perhaps perimenopause has triggered an underlying, previously dormant issue? Traditional healthcare may not be enough to combat the symptoms, but do not fear! Todayâs guest is here to teach us how your nervous system, immune system, and hormones can all work together to support healing and longevity.
This week, host Jenn Trepeck is joined by Dr. Jessica Drummond, Founder and CEO of The Integrative Womenâs Health Institute. Together, they explore how seemingly âsilentâ chronic conditions like endometriosis, pelvic pain, autoimmune disorders or even long covid, can complicate menopauseâand what you can do about it. Dr. Drummond shares her insights on calming the nervous system, building metabolic health through nutrient-dense habits, and using tools like heart rate variability (HRV) to guide recovery.
The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, who discusses wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Letâs dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.
IN THIS EPISODE:
(00:00) The impact of menopause on silent chronic conditions(05:44) Dr. Jessica Drummond reflects on her professional journey in the chronic condition space(11:11) Common underlying chronic conditions affecting menopause(16:08) Discussion of the silent underlying conditions that can manifest later in life(25:43) Calming the nervous system to heal in a consistent way(30:50) The importance of your metabolic health in the form of nutrient-dense food, strength training, walking, hydration and circadian rhythm(32:09) Discussion of heart rate variability, recovery, and developing the art of sitting quietly(41:36) The importance of working with a health coach to plan for the future of your healthKEY TAKEAWAYS:
Menopause and perimenopause symptoms can be overwhelming on their own. Still, when layered on top of chronic conditions like endometriosis, pelvic pain, autoimmune disorders, or post-viral syndromes (e.g., long COVID), it creates a compounded health challenge. Traditional training often overlooks the role of nutrition, nervous system regulation, and lifestyle in healing. Chronic conditionsâespecially during perimenopauseârequire a personalized, holistic strategy.Healing during menopause doesnât require drastic changesâsmall, consistent steps matter most. Start where it feels easiest, like mindfulness, nutrition, or gentle movement. Recovery and nervous system regulation are just as important as action. Tools like heart rate variability (HRV) can help track progress, showing that true resilience comes from balancing effort with rest.Integrating the nervous, immune, and hormone systems is the key to living a longer, more active, healthier life. When these systems are balanced and working together, they support overall well-being and longevity.QUOTES:
(10:04) âIn my traditional physical therapy training, nutrition was not emphasized as a healing tool. It was more like you needed adequate nutrients to perform certain physical activities, but we didn't think about it from an anti-inflammatory standpoint.â - Dr. Jessica Drummond(13:59) âResearch shows us that acute illnesses like infections trigger chronic diseases.â - Dr. Jessica Drummond(22:36) âIt's exposing these underlying things that have been lying dormant, that we just brushed aside or pushed through because they werenât really standing in the way of us doing the things that we wanted to do.â - Jenn Trepeck(40:19) âI think we make these plans expecting perfection, planning for this optimal, ideal day that never happens. So put these things in place so they happen even on the days where we don't feel a hundred percent, even on the days where nothing goes as planned.â - Jenn TrepeckRESOURCES:
Become A Member of Salad with a Side of Fries
Jennâs 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
Use Your Heart Rate Monitor to Improve Your Health
GUEST RESOURCES:
The Integrative Women's Health Institute
Integrative Women's Health - Podcast
Integrative Women's Health - PubMed
Innovative Approaches to Chronic Pain with The Anodunos Method Team
GUEST BIOGRAPHY:
Dr. Jessica Drummond, DCN, CNS, PT, NBC-HWC, is a leading expert in women's health and the Founder and CEO of The Integrative Womenâs Health Institute. With 25 years of clinical experience, in her MenoChronic Program, she specializes in supporting women ages 35-55 through the perimenopause and menopause transitions who struggle with underlying chronic conditions such as pelvic pain, endometriosis, post-viral syndromes (such as long covid), and autoimmune issues, using health coaching, integrative, and functional medicine. She is a licensed clinical nutritionist, physical therapist, and board-certified Womenâs Health Coach. Dr. Drummond is the best-selling author of Outsmart Endometriosis and Clinician to Coach: Secrets to Building Your Successful Health Coach Practice, offering practical strategies for health and wellness practitioners.
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Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about CRP (C-Reactive Protein), a fascinating blood test that could be key to understanding your body's hidden inflammation. Did you know your CRP levels might reveal more than your heart health? How could this test impact your long-term wellness? 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:
Want to Jump Into Round 2 of the Healthy Vibe Tribe? Start HERE: https://bit.ly/gotrimprofileBecome A Member of Salad with a Side of Fries
Jennâs 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: Antioxidants
The Ultimate Biohack
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Are you tired of starting over every Monday? Wondering how to build lasting healthy habits that stickâeven when life gets chaotic? Then this episode is for you.
This week on Salad with a Side of Fries, host Jenn Trepeck dives into the transformative journey of the Healthy Vibe Tribe and how 12 weeks of shared goals, weekly check-ins, and community support led to lasting change. Healthy Vibe Tribe member, Shannon, joins Jenn to share how she went from chasing the number on the scale to tuning into how she feltâphysically, emotionally, and mentally. They talk about staying on track through travel, social events, and everyday chaos, proving that progressânot perfectionâis what matters. Tune in to hear how consistency, community, and a shift in mindset can help you transform from the inside out.
The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, who discusses wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Letâs dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.
IN THIS EPISODE:
(04:20) The creation of the Healthy Vibe Tribe(10:44) Discussion of the commitment level as a Healthy Vibe Tribe member(13:18) Noticing the transformation in healthy habits over 12 weeks(27:20) The Healthy Vibe Tribe principles made all the difference while traveling(33:37) Making the choice about drinking an alcoholic beverage(37:33) Going forward with the learnings from the Healthy Vibe Tribe(44:38) Tips on making life and health changes on your weight loss journeyKEY TAKEAWAYS:
Weekly check-ins and shared goals fostered accountability and motivation, especially during busy times. Instead of fixating on the scale, shift your focus to how you feelâphysically and emotionally. While tracking numbers offers helpful structure, lasting results come from staying present, consistent, and committed to progress over perfection.Being part of a supportive community and intentionally planning will help you maintain healthier habits during challenging times like vacations and conferences. Scheduling check-ins, packing snacks, and prioritizing wellness, can help you avoid the typical wellness pitfalls of travel.Transformation takes root when healthy decisions become second nature. This shift fosters a sense of empowerment and often inspires those nearby, creating a ripple effect that encourages collective growth. Consistent choices, made with intention, serve as a quiet but powerful example of whatâs possible when wellness becomes a way of life.QUOTES:
(07:40) âAm I an example or a warning? You get to a point where you have to decide that time is important, and I don't want the quality of the subsequent decades of my life to be different because I kept saying, âNext Monday is gonna be the time.ââ - Shannon: Healthy Vibe Tribe Member
(21:31) âThere's something really powerful about the words we use, not just in terms of lost weight, which many of you listeners know, is like nails on a chalkboard to me. We remove it, we release it.â - Jenn Trepeck
(32:22) âBut the point is that perfection is not required, and bringing the exercise clothes is still progress over where we've been before.â - Jenn Trepeck
(35:04) âWhen we start to make quality choices, it inherently invites other people around us to do it too, in a way that's not pushy. Our consistency in healthier choices allows the people around us to adapt.â - Jenn Trepeck
(40:19) âAccountability, even if it looks a little bit different, is keeping the things in place that we know helped us get here.â - Jenn Trepeck
RESOURCES:
Want to Jump Into Round 2 of the Healthy Vibe Tribe? Start HERE: https://bit.ly/gotrimprofileBecome A Member of Salad with a Side of Fries
Jennâs 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
Plan, Party, Prosper: A Game Plan for the Season and New Year
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Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about methylene blueâyes, that bright blue liquid youâve seen turning water (and lips!) a shocking shade of blue. But beyond its eye-catching color, could this synthetic compound hold the key to boosting brain function, fighting aging, and enhancing physical performance? Some biohackers swear by it, while others urge caution. So, what exactly is methylene blue, and is it the next big thing in wellnessâor just another fleeting trend? Tune in to find out! Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/
RESOURCES:
Become A Member of Salad with a Side of Fries
Jennâs 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: Red Light Therapy
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Are you feeling off but canât pinpoint the cause of your frustrating symptoms? Have you considered that mold could be the culprit? Todayâs guest shares insights into the symptoms of hidden mold exposure and mold remediation to heal and improve your overall health.
This week on Salad with a Side of Fries, Jenn Trepeck welcomes functional health coach Jenn Malecha to share her personal journey with hidden mold exposure and the profound impact it had on her health. Jenn M. opens up about her skin cancer diagnosis, unexplained symptoms, and the shocking discovery of black mold in her home office. Together, they uncover why mold often goes undetected, the dangers of mycotoxins, and how symptoms like brain fog, vertigo, and digestive issues can easily be misdiagnosed. From mold sabbaticals and testing methods like VCS and urine analysis to the importance of professional remediation, this episode is packed with crucial insights. Plus, Jenn M. shares her toxic checklist to help you identify hidden hazards in your environment. Donât miss this eye-opening conversationâyour health might depend on it!
The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, who discusses wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Letâs dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.
IN THIS EPISODE:
(04:56) Jenn M. shares her professional background and discusses her skin cancer diagnosis(07:33) Jenn M. experienced health problems, leading her to discover black mold in her home (15:17) Why mold exposure can often be overlooked and what about mycotoxins(22:06) Symptoms associated with mold exposure in your home and taking a mold sabbatical(27:46) Visual contrast screening (VCS) and urine testing(33:03) Get a professional to do mold remediation(39:16) Jenn M.âs toxic checklist available to members and EMF radiationKEY TAKEAWAYS:
While not all mold is dangerous, certain types release toxic compounds called mycotoxins, which can cause significant health problems. These toxins often go unnoticed in homes, especially in water-damaged buildings.The symptoms of mold exposure, such as ear ringing, vertigo, teeth grinding, brain fog, and digestive problems, often resemble those of other conditions. This can lead to a misdiagnosis, as traditional medicine treats symptoms individually rather than considering an underlying cause like mold or mycotoxins.If you suspect mold exposure, go on a "mold sabbatical" by leaving your home for a few days, ideally staying in nature. If symptoms improve outside your usual environment, this could indicate a mold issue in your home.Visual contrast screening (VCS) and urine tests can help detect mold exposure, but they are not foolproof. Proper mold remediation should include sealing off affected areas, using air scrubbers, and treating mold with appropriate solutions (not bleach). Additionally, diet and detox protocols should be personalized to support recovery.QUOTES:
(13:18) âThat innocent mildew in the shower, you think nothing of it, but it could be a sign of moisture accumulation in your home. That mildew can further burden the body if you're already dealing with a moldy situation.â - Jenn Malecha
(19:45) âThe body will encapsulate toxins and mold in the fat, and we start putting on weight that we can't lose because it's the body's protective mechanism. So it's brilliant, it's frustrating, but it's a brilliant mechanism.â - Jenn Malecha
(21:14) âThe confusing piece is that the symptoms connected to mold or mycotoxins look like symptoms of many other things. And so as our western medicine system does, we address all of those symptoms individually rather than saying, well, what else could be going on here?â - Jenn Trepeck
(36:06) âI want everybody to hear it, but it bears emphasis that we remove these foods for a while to support healing. That allows us to add those foods back in eventually.â - Jenn Trepeck
(43:34) âTake the steps that we're willing and able to take when we're willing and able to take them versus feeling like you have to do everything all at once and then are totally overwhelmed.â - Jenn Trepeck
RESOURCES:
Become A Member of Salad with a Side of Fries
Jennâs Free Menu Plan
A Salad With a Side of Fries
A Salad With A Side Of Fries Merch
A Salad With a Side of Fries Instagram
What Your Thyroid Says About the Rest of Your Health (feat. Reed Davis)
Metabolic Health is Overall Health (feat. Dr. Casey Means)
GUEST RESOURCES:
Jenn Malecha - Instagram
Wholistic Health Boss - Facebook
Wholistic Health Boss - YouTube
GUEST BIOGRAPHY:
Jenn Malecha supports busy, health-mind professionals in taking back control of their health by giving them access to the proper lab tests and resources to find the missing pieces of their health puzzle, fix what is wrong, and get back to feeling like themselves again.
Using over a decade of personal training experience, training in Functional Diagnostic NutritionÂź, Transformational Coaching, and a B.S. in Kinesiology, she creates personalized health-rebuilding programs for clients that are realistic and sustainable for long-lasting results and that empowers clients to be the boss of their health.
If youâre ready to look at the âbig pictureâ of your health (not just one disconnected piece at a time), to embrace healthy as a way of being, and to stop settling for anything less than you deserve when it comes to your health and happiness then Jenn is exactly who youâve been looking for!
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Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about the fascinating Blue Mind Theoryâthe idea that being in, on, or near water can profoundly impact your mental and physical well-being. But what is it about water that calms the mind, sparks creativity, and even lowers stress hormones? Could something as simple as taking a shower or listening to the sound of waves really influence your brain? Tune in to find out! Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/
RESOURCES:
Become A Member of Salad with a Side of Fries
Jennâs Free Menu Plan
A Salad With a Side of Fries
A Salad With A Side Of Fries Merch
A Salad With a Side of Fries Instagram
Blue Mind - Book
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Does your health plan stress you out more than it helps you? If navigating wellness feels overwhelming, youâre not alone. Luckily, wellness doesnât have to be complicated. In this episode, Jenn shows us how.
On this episode of Salad with a Side of Fries, host Jenn Trepeck is here to help you uncomplicate your health journey. From focusing on what works for your body to tuning out the endless noise of health content online, Jenn breaks down the essentialsâclean eating, movement, sleep, stress management, including the power of social connection, and the role of supplements. Learn why consistency matters more than perfection, how to listen to your body's signals, and why sleep might be the ultimate biohack. Itâs time to simplify, take control, and make wellness work for youâwithout the stress!
The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, who discusses wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Letâs dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.
IN THIS EPISODE:
(02:44) Donât allow your health plan to stress you; focus on what works for your body and your life(06:19) Limit how many content creators you follow and the truth about protein and fiber(10:31) Clean, lean protein, veggies and fruit, and eating at certain times of the day(15:27) Fasting, the difference between unprocessed and processed foods, and movement(23:40) Listen to your body, stress, sleep and supplements(31:15) Social connection and community are key for longevity(33:08) Sleep is the ultimate biohack for a healthy body(37:02) The quality of a supplement mattersKEY TAKEAWAYS:
If your health plan feels overwhelming, it might do more harm than good. Simplify your wellness by focusing on what works for you and limiting the experts you follow to avoid confusion and decision fatigue.Our bodies are wired to respond to stress as a survival mechanism, but modern-day stressorsâlike emails and phone notificationsâtrigger the same physiological response as life-threatening situations. This prolonged fight-or-flight state shuts down essential functions like digestion, immune response, and detoxification, contributing to long-term health issues.Simple actions like deep breathing before meals, movement, quality nutrition, fresh air, and social connection can help regulate stress and improve overall well-being. Prioritizing sleep and establishing consistent routines further support mental and physical health.Supplements can be a powerful tool to add on, but they cannot take the place of other healthy lifestyle choices.QUOTES:
(07:48) âNo expert knows your body better than you do. We teach ourselves not to listen to our bodies, we outsource all of that to the rules, and we follow the rules and ignore the signs and communication coming from our bodies.â Jenn Trepeck
(11:45) âThe difference between a meal and a snack is how much we have at a time and how long till we might need to eat again.â Jenn Trepeck
(21:33) âWe've heard sitting is the new smoking. Right? The thing we're doing that we don't realize is slowly killing us because sitting all day is not human.â Jenn Trepeck
(27:34) âThe physiological response designed to save our lives now contributes to our demise.â Jenn Trepeck
(42:54) âAnything we're doing for one part of the body supports everything in the body.â Jenn Trepeck
RESOURCES:
Become A Member of Salad with a Side of Fries
Jennâs Free Menu Plan
A Salad With a Side of Fries
A Salad With A Side Of Fries Merch
A Salad With a Side of Fries Instagram
Top Five Tips for Digesting Nutrition News
Nutrition Nugget: 30-30-30
The Ultimate Biohack
Sleep On It
60 Second Health Quiz
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Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Sola Carb Bread and whether it truly lives up to the hype. With Gary (one of Jennâs clientâs) once again stepping in as our official taste tester, we take a closer look at the marketing claims, nutrition labels, and ingredient lists to see if this low-carb bread is worth adding to your pantryâor if itâs just another overly processed option wrapped in a healthy halo. Could too much fiber in Sola Carb Bread lead to unexpected digestive surprises? Tune in to find out! Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/
RESOURCES:
Become A Member of Salad with a Side of Fries
Jennâs 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
âHealthierâ Food Swaps - Worth it or Hard Pass
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What if a simple molecule could revolutionize health and longevity?
n this Salad with a Side of Fries episode, Jenn Trepeck welcomes Greg the Hydrogen Man, a molecular hydrogen therapy specialist, researcher, and the voice behind the popular YouTube channel Uprising 144k. Greg shares his journey of overcoming severe health challenges through molecular hydrogen and how this powerful antioxidant can optimize cellular health, reduce oxidative stress, and support overall well-being. From uncovering groundbreaking research in Japan to witnessing his fatherâs recovery from arthritis, Greg dives deep into the science and potential of hydrogen therapy. He also sheds light on common misconceptions, warning about low-quality hydrogen products that may do more harm than good.
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. Letâs dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.
IN THIS EPISODE:
(05:13) Greg shares his healing journey using molecular hydrogen (14:10) How Japan has integrated hydrogen therapy into medical practice(18:55) Greg shares his father's story of recovery from arthritis(27:00) Greg talks about the continuing research of molecular hydrogen (34:57) How does hydrogen create these positive results in cellular health(42:52) Quality is keyKEY TAKEAWAYS:
Greg shares his journey of overcoming severe health challenges by incorporating molecular hydrogen into his routine. He warns about misleading hydrogen products, particularly hydrogen tablets, which may contain harmful compounds and alter waterâs pH in undesirable ways.Despite promising results and increasing research, molecular hydrogen therapy remains relatively unknown in mainstream healthcare. Greg noted that Japan has integrated hydrogen therapy into medical practice, while in the U.S., financial interests and misinformation may be slowing its adoption. Hydrogen is significantly smaller than other antioxidants, allowing it to reach deep into the mitochondria and every part of the body where other antioxidants cannot. This makes it particularly effective in combating oxidative stress linked to inflammation and various diseases.QUOTES:
(11:08) âIt's important to use hydrogen properly because it needs to be safe, but you want it to be effective. So we want it to work.â Greg the Hydrogen Man
(21:41) âWe don't realize the value of our health until it's jeopardized. Right? And then we realize how little these other things matter.â Jenn Trepeck
(36:27) âThey put hydrogen there because they had already seen that it was having a positive effect on all these medical conditions.â Greg the Hydrogen Man
(37:26) âInflammation is essentially the source of all sickness, illness, disease. It is oxidative stress, like the rusting of our insides.â Jenn Trepeck
(40:04) âHydrogen is the most abundant element.â Jenn Trepeck
(48:51) âWhen we can increase the nutrient density and the way nutrients reach the different body parts, there's so much possibility.â Jenn Trepeck
RESOURCES:
Become A Member of Salad with a Side of Fries
Jennâs 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
Biostack Over Biohack
Become a Member to Receive 10% Discount off H2 Tabs
Nutrition Nugget: Antioxidants
Whatâs Your Biological Age
GUEST RESOURCES:
Uprising144K Hydrogen Man - Podcast
Greg Hman - Instagram
Holy Hydrogen Machine - Website
My Pure Water - Carbon Distiller - Website
GUEST BIOGRAPHY:
Greg the Hydrogen Man is a molecular hydrogen therapy specialist, researcher, and host of the popular YouTube channel Uprising144K. Struggling to find answers and overcome extreme depression due to his compromised immune system, tumors, autoimmune issues, gut problems, arthritis, wheelchair-bound immobility, and a severe heart condition, he began his journey to heal himself and discover hydrogen along the way. Studying the complex compound for four years, he implemented it into his health regimen and reversed his health challenges. Greg discusses the endless health benefits of hydrogen, how it helps protect against EMF radiation, topical application for skin problems, tumors, hormone support, COVID-19 and marketing tricks to watch out for when shopping for generators.
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Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about a grain once reserved exclusively for royaltyâblack rice, also known as forbidden rice. Packed with protein, fiber, and powerful antioxidants, this vibrant grain rivals blueberries' health benefits and boasts a lower glycemic index than brown rice. But what makes it so special? And how can you easily incorporate it into your meals to maximize its nutritional punch? Stay tuned to discover how black rice could be a game-changer for your diet! Have you ever tried black rice, and if so, whatâs your favorite way to enjoy it? 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
Jennâs 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 - Cool Your Rice
Nutrition Nugget: Non Alcoholic Fatty Liver Disease
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Do you suffer from age-related aches and pains that traditional stretching or medications wonât relieve? Are you doing all the sports recovery things and still feel pain? Itâs possible that the cause isnât actually aging, but because your body is in a state of fight-or-flight. Tune into this episode and discover how simple posture adjustments and diaphragmatic breathing can transform your physical performance and well-being.
In this episode of Salad with a Side of Fries, host Jenn Trepeck welcomes Dr. Amy Novotny, founder of the PABRÂź Institute. Together they explore a naturalistic approach to pain relief, stress reduction, and overall wellness. Dr. Novotny shares her groundbreaking work on how altering your breathing mechanics and ribcage positioning can shift the body from a fight-or-flight state to a state of rest and relaxation, helping to reduce muscle tension and improve physical performance. By addressing the autonomic nervous system this approach can relieve digestive issues, and decrease the impact of chronic stress, and this episode offers insightful strategies for relieving pain, improving sleep, and even overcoming trauma-related physiological responsesâall without the need for traditional stretching or medications.
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. Letâs dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.
IN THIS EPISODE:
(05:27) Amy shares her professional journey(09:47) The three main components of the autonomic nervous system. Amy explains the results of a patient changing their breathing mechanics(15:15) Amy explains muscle contraction and why itâs worse with age and gives an example of how to relax the breastbone(26:47) What should you notice about back muscle tension (29:11) Belly breathing versus diaphragmatic breathing and how chewing and swallowing impacts your TMJ jointKEY TAKEAWAYS:
Dr. Amy Novotny discovered that altering her ribcage position and breathing mechanics allowed her to shift from a fight-or-flight state (sympathetic) to a state of rest-and-relaxation (parasympathetic), significantly reducing muscle tension and enhancing her physical performance without traditional stretching or rehabilitation techniques.Dr. Novotny's work highlights how chronic stress and muscle tension, especially in the abdominal region, can contribute to digestive issues. People can naturally relieve physical tension, improve digestion, and even overcome trauma-related physiological responses by addressing posture and breathing mechanics.Unlike voluntary muscle contractions (e.g., lifting an object), emotional stress triggers involuntary muscle contractions that can persist unnoticed. Over time, this accumulated tension can lead to chronic pain, which is often mistaken for age-related discomfort.QUOTES:
(06:11) âI realized if I changed my breathing mechanics, very different than breath work, but if I changed my mechanics of how I held my rib cage and how that affected my diaphragm, I could run eight miles in 55 minutes, get off the treadmill and not have to stretch.â Dr. Amy Novotny(20:45) âYou must physically train your body to get in the correct position again.â Dr. Amy Novotny(28:51) âThere are specific techniques that can help us hone that interoception.â Jenn Trepeck(33:52) âDiarrhea, constipation, all those types of things as we know, are also connected to trauma." Jenn Trepeck.(34:45) âI'm a big fan of playing with it. See what happens. Because what do we have to lose?â Jenn TrepeckRESOURCES:
Become A Member of Salad with a Side of Fries
Jennâs 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
Reawaken Your Health Podcast - Guest: Jenn Trepeck
GUESTS RESOURCES:
Dr. Amy Novotny - Facebook
Dr. Amy Novotny - LinkedIn
Dr. Amy Novotny - Instagram
Dr. Amy Novotny - Twitter
PABR Institute - Website
Dr. Amy Novotny - YouTube
GUEST BIOGRAPHY:
Dr. Amy Novotny founded the PABRÂź Institute with the mission to provide pain, stress and anxiety relief to those who seek a naturalistic form of treatment when other treatment methods have fallen short. Her unique approach comes from her experience treating in various settings and with a wide range of patient populations over the past 16 years. Her background in orthopedics, sports, geriatrics, balance disorders, nerve injuries, and most recently, chronic pain; and influences from coursework at the Postural Restoration Institute gave her the foundation to develop this treatment method to address a wide variety of painful and restrictive conditions. Her methods have helped countless people reduce and eliminate pain, stress, anxiety, orthopedic surgeries, sleep issues and the need for medications. She co-authored two Amazon #1 Best-Selling books, Donât Quit: Stories of Persistence, Courage and Faith and Success Habits of Super Achievers, sharing her journey on developing the PABRÂź Method. She co-authored Wall Street Journal Best Seller, From WTF to OMG, With a Little LOL: Unpacking Entrepreneurs' Hidden Lessons. Her ability to speak French and Spanish has allowed her to communicate with and help various clients worldwide, including France, Mexico, Central America and South America. She has a variety of interests including running 40+ marathons, running 10 ultra marathons (including two 100 milers), completing an Ironman triathlon, photographing wildlife and landscapes all over the world that has led to several of her images being chosen as Photos of the Day, most notably National Geographic Your Shot World Top Photo of the Day. Visit her photography portfolio at www.amysimpressions.com!
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