Afleveringen
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Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about the microwave mindset—our collective obsession with speed, convenience, and instant gratification. But what if our need for quick fixes is actually working against us, especially regarding our health, habits, and personal growth? Could slowing down be the real key to lasting success? Before you hit fast forward, take a moment to consider: where in your life are you opting for the shortcut, and is it really serving you in the long run? Tune in to find out more! Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/
RESOURCES:
Become A Member of Salad with a Side of Fries
Jenn’s Free Menu Plan
A Salad With a Side of Fries
A Salad With A Side Of Fries Merch
A Salad With a Side of Fries Instagram
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Do you struggle to lose weight and keep it off? It turns out, fat cells actually have a memory that can keep weight off after rapid weight loss!
In this episode of Salad with a Side of Fries, Jenn Trepeck sits down with Professor Dr. Ferdinand von Meyenn, assistant professor at the Institute of Food, Nutrition, and Health at ETH Zurich, to explore his study with the intriguing finding that fat cells encode a memory which influences the ability to maintain weight loss and therefore impacts metabolic health. They delve into his groundbreaking research on bariatric patients and mice, uncovering how fat cells retain memory and can continue to impact the body long after weight loss. Dr. von Meyenn breaks down the role of epigenetics, why GLP-1 medications don’t provide long-term effects, and the importance of proper nutrition and lifestyle when losing weight and keeping it off. They also discuss the hip-to-waist ratio versus BMI and why prevention is the most powerful tool for long-term well-being.
The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.
IN THIS EPISODE:
(05:27) Ferdinand’s research on fat cell memory and metabolic health
(09:21) Research findings on bariatric patients and experiments on mice
(17:28) Ferdinand defines epigenetics and GLP’s don’t give long-lasting effects
(26:06) Losing weight too quickly and the set point concept
(35:00) Weight loss is good, but proper nutrition is critical and discussion of adiponectin
(38:27) Excess energy and body fat, the hip to waist ratio, and being overweight, and the long-term consequences
KEY TAKEAWAYS:
Even after significant weight loss, an individuals' fat cells retain molecular changes (altered RNA and epigenetic markers) associated with their previous obese state. These long-lasting molecular markers in the fat cells predispose the body to regain weight as it responds more readily to an obesogenic environment.Weight loss significantly improves health, whether in humans or mice. However, fat cells have a form of memory, meaning that even after weight loss, some molecular changes persist. While these changes do not necessarily drive disease, they highlight the importance of sustained weight management strategies.Rapid weight loss, especially with methods like GLP-1 medications, can lead to muscle loss, negatively impacting metabolism and overall health. Since muscles play a key role in energy expenditure and physical stability (especially with aging), preserving muscle mass during weight loss is crucial for long-term success and well-being.QUOTES:
(06:59) “Many times people get bariatric surgery, and despite that being a very significant intervention that restricts how much food you take in, people lose weight for a while, and yet some recover some of that body weight.” Ferdinand von Meyenn
(13:46) “The cell predisposes these people to regain weight because their cells are signaling for the obesogenic environment that they became used to.” Jenn Trepeck
(24:53) “I think this is connected to the set point idea that people have heard of how we go about ‘losing the weight’. That might play into this too.” Jenn Trepeck.
(26:08) “If weight loss is too quick, it is also loss of protein mass, basically of muscle mass and that is really problematic.” Ferdinand von Meyenn
(32:43) “If we build lean muscle mass over time, removing fat over time, giving the body time to adapt to this metabolically healthier environment, there's the possibility of easier maintenance.” Jenn Trepeck
RESOURCES:
Become A Member of Salad with a Side of Fries
Jenn’s Free Menu Plan
A Salad With a Side of Fries
A Salad With A Side Of Fries Merch
A Salad With a Side of Fries Instagram
Nutrition Nugget: Minnesota Starvation Experiment
GUEST RESOURCES
Laboratory of Nutrition and Metabolic Epigenetics - Website
vonMeyenn BlueSky - Social Media
vonMeyenn Lab BlueSky - Social Media
Meyenn lab - X
Ferdinand - X
Ferdinand von Meyenn - LinkedIn
GUEST BIOGRAPHY:
Ferdinand von Meyenn has been Assistant Professor of the Institute of Food Nutrition and Health at the ETH Zurich since January 2019.
Ferdinand studied Biochemistry at the TU Müchnen, Germany, before moving to ETH Zürich for his PhD to study metabolism and type-2 diabetes. After graduating, he joined Prof Wolf Reik at the Babraham Institute in Cambridge, UK, investigating epigenetic mechanisms during development and ageing. In 2017 he joined King’s College London as a Group leader and Research Fellow. Then, in 2019, he moved to ETH Zurich, where he was appointed Assistant Professor of Nutrition and Metabolic Epigenetics. His research focuses on the relationship between nutrition, metabolism and the epigenome, aiming to contribute to developing novel strategies to combat obesity and metabolic disease.
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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 something you probably don’t have in your fridge—camel milk! You might be wondering, why camel milk? Well, it turns out this ancient superfood has some surprising health benefits that could shake up the way you think about dairy. From gut health to blood sugar balance, this unique milk is making waves in the wellness world. Could this be the next big dairy alternative? 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
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
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Is your relationship with food or your body complicated? Do you struggle with body confidence and self-love? You might be surprised about how many aspects of life are impacted by your body image. Wondering if you can truly love your body? Spoiler alert: you can!
In this Salad with a Side of Fries episode, Marla Mervis-Hartmann, a dynamic speaker, bestselling author, and coach specializing in body confidence, self-love, and intuitive eating joins the show. Together, Marla and Jenn dive deep into healing a challenged relationship with your body, breaking free from diet culture and disordered eating, and embracing true self-acceptance. Marla shares powerful insights on shifting away from food restriction and guilt, learning to trust your body, and fostering a sustainable, positive mindset around food and body image.
The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.
IN THIS EPISODE:
[3:40] Marla reveals how she began her focus on healing her body image[10:07] How negative body image can show up in our lives[19:20] Listening to your body and befriending yourself[25:52] Choosing the road of self-compassion and acceptance[30:48] Reframing your perception of your body imageKEY TAKEAWAYS:
People believe reaching a certain weight or body shape will bring them happiness and confidence, but true healing comes from addressing deeper emotional and psychological factors, not just physical appearance. How we feel about our bodies can impact our relationships, work, self-worth, and ability to be present. It can lead to comparison, avoidance of opportunities, and even withholding joy from ourselves.Recognizing and challenging diet culture, societal pressures, and past traumas is crucial for improving body image. Developing self-compassion, addressing underlying emotional wounds, and reframing our relationship with food and our bodies are key steps to healing.Finding a balanced, self-compassionate approach to body acceptance and eating is essential. Instead of rigid dieting allow for self-acceptance, mindful choices, and kindness toward oneself—much like a best friend offering support.QUOTES:
[6:10] “I needed deep help with this. So that's what took me on this journey of recovery, of healing my relationship with my body and my food.” Marla Mervis-Hartmann
[9:44] “We can be so mean to ourselves, the things that we say in our head compared to what we would never say out loud to someone else, but we say them to ourselves.” Jenn Trepeck
[25:09] “If you're hearing this right now, that moment when something shows up and maybe it's not even around your food and your body, perhaps it's about something completely different, that you just have this seed of wisdom that says, ‘Let's be kind to me here’.” Marla Mervis-Hartmann
[29:21] “I would try to walk beside someone in a window to see our reflection, because I was like ‘She's thin, am I as thin as her?’, and then I would compare myself.” Marla Mervis-Hartmann
[32:48] “And now, what can I do for myself? Even if we ask it instead of what we would say to a friend, and now ‘what can I do for you?’ say, ‘what can I do for me?’ I love that question.” Jenn Trepeck
[36:26] “We're having this conversation and we say ‘their body is okay for them, but their body would not be OK for me’. That disconnect, then, ask the following question: ‘Why is it okay for them and not for you? What's the other thing they have that makes it alright that I don't have that makes it not OK?’” Jenn Trepeck
RESOURCES:
Become A Member of Salad with a Side of Fries
Jenn’s Free Menu Plan
A Salad With a Side of Fries
A Salad With A Side Of Fries Merch
A Salad With a Side of Fries Instagram
GUEST RESOURCES:
Love Your Body Love Yourself - Book
Breaking the Cycle - Free Gift
Love Your Body Love Yourself - Website
TEDx Talk: The Secret Ingredient to Feeling Good in Your Body
Be-Friend Yourself - Book
Marla Mervis-Hartmann- Instagram
Love Your Body Love Yourself - Facebook
Marla Mervis-Hartmann - YouTube
GUEST BIOGRAPHY:
Marla Mervis-Hartmann is a dynamic speaker, bestselling author, and coach specializing in body confidence, food freedom, and self-love. As the creator of Love Your Body, Love Yourself and the bestselling book Be-Friend Yourself, Marla empowers individuals to transform their relationships with food and their bodies through self-compassion and spiritual practices. Featured on TEDx Salinas and in major media outlets like ABC, NBC, and FOX, she integrates expertise in Reiki, integrative somatic trauma therapy, and women’s wellness to help people move from despair to hope and thrive. Marla resides in Maui with her family, continuing her mission to inspire others to embrace self-acceptance and vibrant living.
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Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about the power of a “Done List.” Have you ever considered what you’ve already accomplished instead of focusing only on what's left to do? Tune in to explore how this simple shift in perspective can change your approach to health, nutrition, and daily life. Imagine how much more empowered you’ll feel when you start celebrating your progress instead of stressing about what's ahead. 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
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
There's Not Enough Time in the Day
Will Power Won't Power
Meditations for Mortals - Book
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How much mental space does food take up in your life? Do you feel trapped by food rules, guilt, or the pressure to eat a certain way? Let’s put on our curiosity hats to explore our relationship with food.
In this Salad with a Side of Fries episode, Jenn Trepeck discusses our important relationship with food. From food triggers and guilt-free eating to breaking free from restrictive diets or mindsets, Jenn explores how our thoughts about food impact our daily lives. Plus, she highlights why seeking support can be a game-changer in creating a healthier, more balanced mindset around eating and relationship with food. Tune in next week for the second part of this discussion diving into body image with a special guest!
The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.
IN THIS EPISODE:
[1:51] Exploring our relationship with food, body shape and being food aware [11:29] Food triggers, guilt-free eating, and the time spent thinking about food[16:28] Food restrictions, One Meal a Day (OMAD), fear food and a discussion on eating disorders[26:22] Judging ourselves for food choices and how we can redirect these feelings[27:40] What a balanced relationship with food looks like[33:20] Exercise, activity choices and wearablesKEY TAKEAWAYS:
Many people recall becoming aware of their body size and food choices at a young age, often influenced by family, social environments, and cultural messaging. Restrictive eating patterns are deeply ingrained behaviors influenced by diet culture. These habits contribute to an unhealthy relationship with food, highlighting the importance of re-evaluating these mindsets for overall well-being.Food choices may be driven by fear, competition, or guilt. Instead of restricting, skipping meals, or yo-yo dieting, a balanced approach involves recognizing hunger and satiety, eating various nourishing foods, and honoring your body's needs without anxiety. A balanced lifestyle allows for flexibility—being able to eat at any restaurant without stress, working out without obsessing over steps or missing a day, and removing labels like "good" or "bad" from food choices. The key is self-awareness and making mindful choices rather than engaging in self-sabotage or comparison.QUOTES:
[9:44] “The first time I felt I had to watch what I ate was between high school and college. - Jenn Trepeck
[14:11] “If we are choosing not to have social plans because we don't want to eat out, or we don't want to eat around other people, we are isolating. We want to look at our relationship to that. - Jenn Trepeck
[15:40] “What we learn through the Healthy Vibe Tribe and what I learned that completely changed my life is that it's not actually about the calories. It's about what calories are made of.” -Jenn Trepeck.
[2.0:06] “Are we eating to avoid something?” Jenn Trepeck
[27:05] “What does a more balanced relationship, a healthier relationship with food, look like? It means eating in a way that nourishes your body and your mind. Guilt and anxiety are not present. It means recognizing hunger and satiety and fullness.” Jenn Trepeck
RESOURCES:
Become A Member of Salad with a Side of Fries
Jenn’s Free Menu Plan
A Salad With a Side of Fries
A Salad With A Side Of Fries Merch
A Salad With a Side of Fries Instagram
Cr-Cr-Cr-Cravings
Dry Beyond January - Part One
Dry Beyond January - Part Two
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Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Mid-Day Squares, the functional chocolate snack that claims to satisfy your sweet cravings while offering a healthier alternative to traditional chocolate bars. Are they as good as their marketing suggests? What’s inside these snacks, and do they live up to the hype? 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
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
Real People, Real Results: Paul and Cayla
Reading Labels: What Are We REALLY Looking for?
Reading Labels Part 2: Learning In Action
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Feel like “healthy foods” have little flavor? Have you ever considered the energy your food carries and how it impacts your overall well-being? These are both a function of the quality of the ingredients and even the way you prepare your meals. Whether you consider yourself a home chef or someone who’s better off leaving the kitchen to others, this episode is for you
In this episode of Salad with a Side of Fries, Jenn Trepeck sits down with Chef Whitney Aronoff, founder of High Vibration Foods, to explore how the food we choose influences our physical health and our emotional and spiritual balance. From selecting fresh, in-season ingredients to understanding the power of ancestral diets, Chef Aronoff shares her journey of holistic healing through understanding food. This conversation dives deep into the concept of high-vibration food—what it is, why it matters, and how you can incorporate it into your daily life. Jenn and Whitney discuss everything from food industry pitfalls and shopping for healthy ingredients to the benefits of soaking grains and investing in quality kitchen tools. Plus, Chef Aronoff reveals how simple changes in food preparation can enhance digestion and nutrient absorption.
The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.
IN THIS EPISODE:
[5:24] Whitney Aronoff shares how she discovered holistic healing[9:48] Laying the foundation for high-vibration food[15:07] Understanding the food industry[23:07] How to shop for quality food[29:50] Discussion of sprouting grains and buying food out of season[31:38] Seasonal foods and investing in quality kitchen equipment[38:14] Spices and herbs and how they affect traditional food preparation[39:10] Organic vs. non-organic: it’s not just about how it’s grown.KEY TAKEAWAYS:
Food is sustenance and energy influencing our physical, emotional, and spiritual well-being. Eating high-vibration, fresh, and in-season foods can enhance overall health and balance.Modern food processing and eating habits can contribute to health issues. Studying ancestral diets and eating warm, whole foods can heal digestive problems and improve overall well-being.Soaking grains, nuts, and certain foods before consumption can improve digestion, reduce allergens, and enhance nutrient absorption. This simple preparation step can make foods easier on the body and maximize their health benefits.Investing in high-quality kitchen equipment and fresh, organic ingredients enhances the cooking experience and improves food quality, taste, and overall health.QUOTES:
“When you eat more fresh and seasonal food, you feel lighter, you feel fresher, you need less of it because it's transferring more energy to you.” Whitney Aronoff
[6:48] “I wanted to learn how my ancestors ate traditionally. Because that fueled them and allowed them to live long, healthy lives and for their offspring to prosper.” Whitney Aronoff
[12:54] “Eating is a transfer of energy. What we consume impacts our physical, mental, emotional, spiritual health, like every aspect of health.” - Jenn Trepeck
[32:52] “You can Google, I live [here], what fruits and vegetables are in season right now.” - Jenn Trepeck
[ 34:56] ”Blanching and roasting are my go-to's when I feel like I'm making food versus cooking because cooking is a ton of pots and pans and a ton of ingredients.” - Jenn Trepeck
[37:57] “I think spices are one of those ingredients similar to oil where people don't understand that it should be one ingredient; you expect it to be one ingredient, so we don't read the label.” Jenn Trepeck
[43:01] “The quality of the ingredients creates the quality of the food experience in eating it and tasting it; the quality of our energy and our lives.” Jenn Trepeck
RESOURCES:
Become A Member of Salad with a Side of Fries
Jenn’s Free Menu Plan
A Salad With a Side of Fries
A Salad With A Side Of Fries Merch
A Salad With a Side of Fries Instagram
Fats, Plants and Us
SheMD Website
SheMD on Spotify
SheMD on YouTube
GUEST RESOURCES:
Whitney Aronoff - Instagram
Starseed Kitchen - Website
High Vibration Living - Podcast
High Vibration Foods
GUEST BIOGRAPHY:
Chef Whitney is a personal chef who crafts custom meal plans for clients, guiding them toward their best lives and is the founder of High Vibration Foods. Whitney healed herself of an auto-immune disease and chronic digestive issues with food by attending culinary school at The Natural Gourmet Institute in New York City. By studying Eastern and Western healing philosophies with food, she uncovered the root causes of her suffering. Her blog, Starseed Kitchen, shares seasonal high-vibration recipes and her line of organic spice blends, High Vibration Foods, which she launched in 2020 and is now available at Erewhon Market. Whitney firmly believes that the healthiest meal one can eat is the one prepared at home. Chef Whitney’s goal is to share her culinary knowledge to empower people to cook nourishing meals in their kitchens.
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Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about walnuts! You might be surprised by just how much these little nuts offer—beyond being a tasty snack. From brain-boosting nutrients to heart health benefits, walnuts pack a serious nutritional punch. But did you know they might also affect appetite regulation, gut health, and cancer prevention? What makes walnuts unique compared to other nuts, and how can they support overall 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:
Become A Member of Salad with a Side of Fries
Jenn’s Free Menu Plan
A Salad With a Side of Fries
A Salad With A Side Of Fries Merch
A Salad With a Side of Fries Instagram
Nutrition Nugget: Antioxidants
Nutrition Nugget: Omega 6s
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Have you ever wondered how much your body is telling you—and what you might be missing? Could looking at one more metric from your wearable device, like heart rate variability (HRV), unlock the secrets to better sleep, reduced stress, and improved overall health?
In this episode of Salad with a Side of Fries, Jenn Trepeck welcomes Dr. Torkil Færø, a GP, emergency physician, author of The Pulse Cure, and advocate for the transformative power of wearables in health optimization. Torkil shares his journey of exploring devices like Whoop and Garmin to uncover hidden stressors, track heart rate variability (HRV), and make meaningful lifestyle changes that dramatically improve health. From understanding the connection between HRV and chronic stress to identifying surprising factors like late-night meals and alcohol that impact sleep and recovery, this conversation dives deep into how wearables can enhance our understanding of the body. Dr. Færø also discusses HRV’s role in improving PMS symptoms, offers actionable advice for boosting HRV, and explains why personalized data is key to unlocking better health.
The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.
IN THIS EPISODE:
[6:04] Dr. Færø explains why he began to focus on wearables[11:26] Humans can’t sense our inner stress levels[14:55] Heart rate numbers are individual, and the connection between low heart rate and disease[23:34] Unexpected sources of stress and the sleep connection[29:21] How heart rate variability can improve PMS symptoms[32:45] Dr. Faero gives advice to see improvement in heart rate variabilityKEY TAKEAWAYS:
HRV is a powerful tool for tracking stress and overall health. By using wearables to monitor HRV, individuals can learn how lifestyle choices—like diet, alcohol intake, and exercise—affect their bodies. A higher HRV typically reflects a restful, adaptive state, while a lower HRV may indicate chronic stress or other concerns. Notably, the focus is on individual patterns and baselines rather than comparing numbers with others, ensuring a personalized approach to health tracking.Wearables can uncover hidden stressors, like inflammatory foods or alcohol, that traditional medical training can overlook. By making informed changes, such as reducing alcohol intake, eating earlier dinners, and incorporating stress management techniques like breathwork or cold plunges. These tools serve as a modern extension of human senses, allowing users to “listen” to their bodies in ways evolution never equipped us for.Eating late or consuming alcohol can lower heart rate variability (HRV), resulting in less restorative sleep, even if total sleep hours are unchanged. To improve sleep quality, it’s essential to wind down 1–2 hours before bedtime through calming activities like meditation, dimming lights, and avoiding late-night meals or alcohol. Additionally, keeping the bedroom cool (around 67–68°F) enhances sleep quality, as seen through wearable HRV data.Wearables provide insight into stress and health management. Devices like Whoop and Garmin track HRV, offering data on recovery, stress levels, and readiness for physical or mental exertion. This information can help prevent burnout by signaling when stress levels are unsustainable and encouraging proactive adjustments like yoga, better sleep habits, or dietary changes. For women, these wearables have even been used to manage PMS symptoms by identifying stress patterns and adjusting activities accordingly.QUOTES:
[7:02] “I understood that there was a metric called heart rate variability that could show and track these improvements. So if I did something good for my health, that will be revealed in the heart rate.” Dr. Færø
[10:36] “Heart rate variability essentially shows the time between heartbeats. We want that number to be higher, right? When that number is higher, there's greater variability between those heartbeats, it's a sign of the body being in a restful state where it can adapt to whatever is coming at us.” Jenn Trepeck
[12:28] “I think the piece that's really important for all of us is to recognize is the body can be in a stress response, even when we don't intellectually register stress.” - Jenn Trepeck
[24:35] “Heart rate variability and sleep are intimately connected.” - Jenn Trepeck
[35:20] “Breathe slowly; nobody will notice if you're in a meeting, or if you're on a phone call. Slow down your breath, and close your eyes so that throughout the day, you calm your nervous system down.” Dr. Færø
[37:06] “It's only when you get sick, that's when your health depends on your wallet.” Dr. Færø
"It's like you have a speedometer for your physiology." - Torkil Færø
RESOURCES:
Become A Member of Salad with a Side of Fries
Jenn’s Free Menu Plan
A Salad With a Side of Fries
A Salad With A Side Of Fries Merch
A Salad With a Side of Fries Instagram
SheMD Website
SheMD on Spotify
SheMD on YouTube
GUEST RESOURCES:
The Pulse Cure - Website
Torkil Faero - Instagram
Torkil Faero - Facebook
Torkil Faero - LinkedIn
GUEST BIOGRAPHY:
Dr. Torkil Færø is a GP, emergency physician, documentary filmmaker, author, and photographer. Over a 26-year career as a freelance doctor, he has worked all over Norway, had a hundred thousand consultations and thus gained a unique picture of the diseases that plague us. He learned that the cause is most often found in the stresses our lifestyles place on our bodies. When his father died at 73, he realized that he had to change his lifestyle. Being 40 pounds overweight, under-trained, over-stressed, under-slept and drinking alcohol daily, he learned that this lifestyle could deprive him of decades. He found a way to track and regulate his nervous system and physiology using wearables. Færø is an award-winning photographer and author of The Camera Cure and has made TV films about his pilgrimages to Nidaros and Santiago de Compostela. An inveterate traveler, he has visited over 80 countries and speaks eight languages. He lives in Norway.
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Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Optimum Nutrition Amino Energy, a pre-workout drink that promises energy, muscle recovery, and electrolyte replenishment. But how does it stack up? Are the ingredients truly beneficial, or is it all just clever marketing? Jenn breaks it down, exploring what's in the blend, what’s missing, and whether this drink lives up to the hype. Could your favorite pre-workout drink be falling short, too? 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
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
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Do you or someone you know suffer from eczema? Then you’ll know that steroid prescriptions are what most doctors prescribe as treatment. But what if there is a holistic approach that focuses on nutrition, gut health, and environmental factors, that can help tackle the root cause? Listen in for practical ways to get started healing from the inside out, and the outside in.
In today’s episode of Salad With a Side of Fries, Jenn Trepeck welcomes Andra McHugh, host of The Eczema Kids Podcast, to share her personal journey with her children’s eczema struggles and how she turned them into a mission to help others. They discuss holistic approaches to managing eczema, from food choices and digestive health to creating a non-toxic home environment. Andra emphasizes the importance of commitment and community support in healing, offering practical steps for long-term success. Don’t miss Andra’s exclusive offer for Salad with a Side of Fries Members of $400 off her five-piece eczema elimination method for the Salad with a Side of Fries community. And Andra’s FREE product guide is linked below.
The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.
IN THIS EPISODE:
[4:44] Andra’s story of how her children suffered from eczema[7:58] The difference between skin irritation and eczema and getting to the root cause[11:21] A discussion on skin care to manage the discomfort of symptoms and addressing the root cause along with the support of community[18:10] Step one is commitment, no matter what, for 90 days[20:28] Andra suggests spices and other food choices and food groups and eating for ultimate digestion[25:32] Eating seasonal foods foods and crops[27:38] Tips for making your home non-toxic [34:08] Treating eczema holistically one step at a timeKEY TAKEAWAYS:
Severe eczema in children can be challenging to manage with conventional treatments, such as steroid prescriptions. A holistic approach focuses on healing from the root cause rather than simply managing symptoms. This includes addressing underlying issues such as gut health, diet, and environmental factors while making small, consistent changes for long-term healing.Food combinations and digestion-focused diets are essential for gut health, eczema, and other skin conditions. For example, grains can be soaked in lemon water and cooked in an Instapot to reduce lectins and promote digestion. Focusing on digestion can help with conditions like eczema, as the digestive system plays a key role in nutrient absorption and symptom management.Creating a non-toxic home environment is vital for holistic eczema healing. This includes using natural cleaners (e.g., tea tree oil and vinegar), reducing EMF exposure, and addressing potential mold and water quality issues. Switching from plastic to glass or stainless steel in the kitchen, eliminating toxic chemicals from household items, and focusing on non-toxic materials for clothing can significantly improve eczema symptoms.QUOTES:
[8:53] “Eczema is an autoimmune, right? It's an inflammatory condition, essentially. It stems from the gut. As we often say, our skin is our intestines turned inside out, right?” - Jenn Trepeck
[10:10] “Everything that's touching your skin needs to be digestible because your skin is your largest organ.” - Andra McHugh
[13:33] “If you're not sleeping through the night, everything becomes infinitely harder” - Jenn Trepeck
[15:46] “There's that ownership and autonomy that I think can be empowering versus overwhelming.” - Jenn Trepeck
[24:53] ”We want to be particular about the ingredients in the foods that we're buying, even though they're saying it's gluten-free or grain-free.” - Jenn Trepeck
[27:54] “Unfortunately, this is how our homes are built, including all the smart appliances. alarm systems and everything is hooked up to Wi-Fi. It's such an inflammatory environment.” - Andra McHugh.
[33:19] “ I love your language: putting it in escrow. It all adds up, and it’s worth it. Any step you can take is worth it.” Jenn Trepeck
RESOURCES:
Become A Member of Salad with a Side of Fries
Jenn’s Free Menu Plan
A Salad With a Side of Fries
A Salad With A Side Of Fries Merch
A Salad With a Side of Fries Instagram
GUESTS MENTIONED GETTING THEIR RESOURCES
Eczema Kids - Website
Eczema Kids - Podcast
Eczema Kids - Shop
Eczema Kids - Elimination Method
Eczema Kids - Instagram
Eczema-Safe Product Guide Freebie
GUEST BIOGRAPHY:
Meet Andra McHugh: a veggie-loving, matcha-sipping mom of four who turned her family’s eczema struggles into a mission to help other parents reclaim their children’s health. After months of sleepless nights and endless frustration with conventional medicine, Andra took matters into her own hands. She discovered natural, practical solutions that healed her kids’ painful, itchy skin and gave them back their childhoods.
Now, as the host of the Eczema Kids Podcast, Andra shares her proven strategies with families everywhere—covering diet, natural remedies, and practical hacks for busy parents. Her mission? To empower you with simple, actionable steps to heal your child’s eczema and create a healthier, happier home.
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Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Chick-fil-A—yes, the fast food giant that’s become a favorite option for many. But did you know that some of their menu items might actually surprise you when it comes to nutrition? Ever wondered how you can make healthier choices without sacrificing flavor and still feel satisfied? We’re diving into some of the more healthful options and revealing what you might not expect about items on the menu. So, are you ready to challenge your go-to order and discover some unexpected gems? 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
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
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Like so many things in wellness, it’s easier said than done to live alcohol free. If you’ve tried before or are curious about sober living, this episode is for you! It’s the practical side of how to unlock unexpected health benefits, stronger connections, and a clearer mind.
Today on Salad With a Side of Fries, Jenn Trepeck continues to explore the thought-provoking idea of living "Dry Beyond January" with Gillian Tietz, MS, CAMS-I, host of the Sober Powered podcast and a sobriety and anger management coach. Jenn and Gill discuss the challenges and rewards of embracing an alcohol-free lifestyle, from tackling cravings and navigating social settings to finding deeper connections and breaking the cycle of shame that often comes from drinking. Whether you’re taking a break from alcohol or considering sobriety for the long haul, you’ll discover strategies to manage triggers, build healthier habits, and redefine your relationship with drinking.
The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.
IN THIS EPISODE:
[6:20] To drink, or not to drink[9:41] Reversing shame and judgment and shared experiences[12:56] Pros and cons of a Dry January[15:10] Navigating a sober weekend[18:55] Connecting with non-drinkers and dating while sober[28:41] Strategies for communicating going alcohol-free[30:57] Ordering Alcohol-free drinks with caution [35:14] Avoiding triggers and habits and creating new enjoyable memories without alcohol[38:53] The National Helpline is 800-662-HELPKEY TAKEAWAYS:
Connecting with others in sober communities is critical for overcoming the shame spiral from drinking. Sharing experiences and hearing “I struggle with that, too" from your peers can help you realize you are not alone and break the isolation cycle.People often underestimate the unexpected challenges of quitting drinking, such as fatigue that persists for weeks and doubts about the payoff. These moments of struggle can lead to thoughts of giving up or attempting moderation. Patience and understanding the long-term benefits are essential to living dry beyond January.For those who choose not to drink, strategies include discreetly blending in, such as ordering non-alcoholic drinks that resemble alcoholic ones, setting clear boundaries early in dating or social scenarios and avoiding habits and triggers that increase your desire or cravings to drink.Successfully navigating cravings and triggers involves strategies beyond willpower, such as changing your environment, identifying emotional triggers, and reflecting on past behaviors to plan better responses.QUOTES:
[6:42] “If you're wondering if you can, then you are somebody that can't moderate their drinking. I think it's just as simple as that. Like people that can moderate just do and live their lives.” - Gill Tietz
[8:43]” Because when you think of an alcoholic, you think of a weak-willed loser who ruined their whole life because they like to drink too much, they're selfish, all of that kind of stuff. And many of us know that's not true, but that's the general public’s perception. So, I was afraid of being labeled as an alcoholic and judged.” Gill Tietz
[12:19] “The difference though, is that people could go the rest of their life without drinking. People can't go the rest of their life without eating.” Jenn Trepeck.
[31:00] “I think more and more now, there are so many more non-alcoholic options on bar menus or in restaurant menus and certainly so many more in stores.” Jenn Trepeck
[33:20] “I think it's such a valid point to recognize that we have that biochemical response, we have that craving, that reward pathway that still exists, even if we're not always feeding it. And that some of these other things can end up feeding that same pathway.” Jenn Trepeck
RESOURCES:
Become A Member of Salad with a Side of Fries
Jenn’s Free Menu Plan
A Salad With a Side of Fries
A Salad With A Side Of Fries Merch
A Salad With a Side of Fries Instagram
The Truth About Alcohol
You Are Not Alone: Relapse Rate
GUEST RESOURCES:
Sober Powered - Podcast
Sober Powered - Website
Sober Powered - Instagram
GUEST BIOGRAPHY:
Gillian Tietz, MS, CAMS-I, hosts the Sober Powered Podcast and is a sobriety and anger management coach. Getting sober in 2019 inspired her to start her podcast, where she utilizes her biochemistry background to teach others how alcohol affects the brain and why it’s so hard to stop drinking.
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Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about the surprisingly sweet health benefits of dates. Have you ever wondered how something so sweet could be good for you? While dates may pack quite a punch in carbs—75 grams of carbs in just four dates—they’re also full of fiber, antioxidants, and essential minerals. Join Jenn as she breaks down why you might want to incorporate these dates into your diet, how to use them in recipes, and why portion size matters when enjoying their health benefits. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/
RESOURCES:
Become A Member of Salad with a Side of Fries
Jenn’s Free Menu Plan
A Salad With a Side of Fries
A Salad With A Side Of Fries Merch
A Salad With a Side of Fries Instagram
New Year - Healthier You
Nutrition Nugget: Antioxidants
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Do you ever wonder how your life might improve if you stopped drinking, even for a little while? From better sleep to clearer thinking and enhanced emotional well-being, the benefits might surprise you!
Today, Jenn dives into the thought-provoking idea of being Dry Beyond January. The positive changes that can come from reducing or being alcohol-free and how this choice aligns with creating a healthier, more balanced lifestyle may surprise you. This is part one of a two-part series exploring the impact of alcohol on our health and well-being. Jenn breaks down the physical, emotional, and social benefits of cutting back or quitting alcohol entirely and shares strategies to make the process approachable and sustainable. Whether you’re considering a dry month or a long-term change, this episode will help you take the first step with confidence.
The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.
IN THIS EPISODE:
[4:43] Moderate drinking versus heavy drinking and how each impacts us[9:29] Alcohol’s impact on mood, brain chemistry and sleep deprivation[12:41] Other associated risks and our brain's ability to build pathways[14:28] Stress-related drinking[17:48] Short-term benefits of being alcohol-free and withdrawal symptoms[24:33] Long-term benefits of not drinking alcohol[30:09] Alcohol depletes electrolytes and dehydrates us, creating physical signs of aging[33:05] Discussion of how much money Americans spend each year on alcoholKEY TAKEAWAYS:
Alcohol significantly affects the liver, brain, and sleep patterns. The liver prioritizes processing alcohol over other toxins, leading to delayed toxin removal and issues like inflammation. Alcohol also suppresses REM sleep and causes sleep disruptions like overheating, which can have cascading effects on mood, energy, and overall health.Alcohol triggers dopamine release, creating a memory of the triggers leading up to drinking. This reinforces habits, making the brain associate stress or other cues with seeking alcohol, which can perpetuate a cycle of dependency.The short—and long-term health benefits of being alcohol-free are significant and varied. Eliminating alcohol can lead to immediate improvements, such as better sleep, clearer skin, weight loss, improved digestion, and mental clarity. In the long term, it reduces the risk of liver disease, heart disease, stroke, and certain cancers while enhancing cognitive function and life expectancy.Alcohol depletes electrolytes, causes dehydration, and overburdens organs like the liver and kidneys. However, the liver can regenerate and recover, often within weeks to months, depending on the extent of the damage.RESOURCES:
Become A Member of Salad with a Side of Fries
Jenn’s Free Menu Plan
A Salad With a Side of Fries
A Salad With A Side Of Fries Merch
A Salad With a Side of Fries Instagram
The Truth About Alcohol
QUOTES:
[6:35] “The liver is not a multitasker. It prioritizes the alcohol out of our system, which pushes down the priority list other toxins and things like sugar and fats.” - Jenn Trepeck
[12:41] “Alcohol activates GABA receptors in the brain, which slows down neuron communication. We feel relaxed, but really, the brain has just slowed down.” - Jenn Trepeck
[14:01] “Drinking creates dopamine. With dopamine, there's a memory of the experience encoded in the brain. What's encoded in the brain is also what led you to the alcohol that triggers it. So whether that's the emotion that led you there, the stressful situation, the part that's encoded, is that trigger.” - Jenn Trepeck
[26:56] “When we reduce the inflammation, because the alcohol caused the inflammation, we see a decreased risk factor of virtually every sickness, illness, disease, or symptom. - Jenn Trepeck
[35:54] “When there's the presence of alcohol, there is greater conflict.” - Jenn Trepeck
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Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about creatine. What is it, and why do we need it? Together, we will look at its benefits for muscle growth, energy production, and overall performance, as well as its impact on brain function and health for individuals of any age but especially those over 40. We will uncover its role in power activities and muscle recovery and how proper dosage and supplementation can help combat issues like sarcopenia and cognitive decline. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/
RESOURCES:
Learn more about Healthy Vibe Tribe HERE
Ready to jump into the Healthy Vibe Tribe? Start here:
Become A Member of Salad with a Side of Fries
Jenn’s Free Menu Plan
A Salad With a Side of Fries
A Salad With A Side Of Fries Merch
A Salad With a Side of Fries Instagram
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Your body isn’t one-size-fits-all, so why should your health plan be? This week’s episode dives into the personalized world of metabolic typing and functional medicine, where understanding your unique physiology is key to lasting wellness.
Functional medicine expert and Metabolic Typing coach Martin Pytela is here to share his transformative journey from battling mercury toxicity to founding Life Enthusiast, an online hub for alternative health solutions. Together, Jenn and Martin explore how metabolic types and endocrine dominance—like thyroid, adrenal, and ovarian types—impact food choices, energy levels, mood, and overall well-being. This conversation is packed with actionable insights, from tips on what to avoid putting in your mouth to the balance between fats, proteins, and carbs based on your metabolic type. Stick around for Jenn’s rapid-fire questions with Martin, plus a preview of the upcoming Nutrition Nugget on creatine. Let’s uncover the science behind making wellness genuinely work for you.
The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.
IN THIS EPISODE:
[4:29] Martin shares how he developed an interest in alternative health[9:03] What is metabolic typing? Discover functional medicine and testing[12:23] Discussion of the different metabolic types: alkaline and acidic[16:09] Are you an oxidizer or an autonomic drinker?[19:19] Starting your day off right, based on your metabolic type[23:50] Different types of endocrine dominance: estrogen/adrenal, pituitary, thyroid, ovarian, testosterone and feeding those systems[28:00] How different body types are influenced by the different metabolic types[32:08] Martin answers Jenn’s rapid-fire questions[35:15] Preview of this week’s Nutrition Nugget bonus episode on Creatine and consider joining the Healthy Vibe Tribe; it’s not too late!KEY TAKEAWAYS:
Many journeys to wellness begin with health challenges, like those caused by mercury amalgam fillings. The pursuit of healing can often lead to alternative medicine, functional health, and innovative ventures that inspire others to embrace holistic approaches to well-being.Individual differences in metabolic types significantly influence how people react to foods and other factors. Understanding personal physiology is essential for tailoring our health strategies and improving overall well-being.Understanding your metabolic type (sympathetic or parasympathetic dominant) and endocrine dominance (thyroid, adrenal, pituitary, or ovarian) can help tailor your diet to optimize energy, mood, and wellness. For example, a thyroid-dominant individual may thrive on a carb-centric breakfast, while an adrenal-dominant person benefits from a breakfast high in fats and proteins.While diet and lifestyle adjustments can align with specific body aesthetics, prioritizing metabolic balance and emotional well-being over appearances leads to sustainable wellness and reduced cravings.QUOTES:
[7:12] “The medical system is not using the scientific method. They say they do, but they don't. They never ask what the cause of this is. They see a symptom, and they say, for the symptom, I have a pill.” Martin Pytela
[17:45] “ Depending on our [metabolic] type, we want to shift the balance of macronutrients in our approach.” Jenn Trepeck
[28:24] “We know that blood sugar balance and many of these elements are critical to metabolic health, and that doesn't necessarily mean one size or one shape.” Jenn Trepeck
[29:42] “I would like to say this: when you learn and figure out your [metabolic] type, you can work with it or against it.” Martin Pytela
[30:23] “Sometimes the choice that might get us to the aesthetic isn't necessarily the choice that brings us peace, joy, and some of the things that we're looking for.” Jenn Trepeck
RESOURCES:
Learn more about Healthy Vibe Tribe HERE
Ready to jump into the Healthy Vibe Tribe? Start here:
Become A Member of Salad with a Side of Fries
Jenn’s Free Menu Plan
A Salad With a Side of Fries
A Salad With A Side Of Fries Merch
A Salad With a Side of Fries Instagram
Wheat, Celiac, Gluten and Glyphosate
GUEST RESOURCES:
Life Enthusiast Podcast
Life Enthusiast - Facebook
Life Enthusiast - Instagram
Life Enthusiast - X
Life Enthusiast - YouTube
GUEST BIO:
Martin Pytela is a respected functional medicine expert and Metabolic Typing coach whose mission is to "Restore Vitality to You and The Planet." With over 12,000 clients coached since 2011 and over 60,000 students enrolled in his Udemy courses, Martin has a wealth of knowledge to share on topics such as healing trauma, managing stress and anxiety, emotions, spirituality, weight loss, metabolism, longevity, mindfulness, gut health, and overall health.
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Nutrition Nugget! Bite-size bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about the Minnesota Starvation Experiment. Conducted from 1944 to 1945, this clinical study explored the physical and psychological effects of semi-starvation and refeeding. While it’s a historical study, its findings remain relevant today, particularly as we examine current health and weight-loss practices. Jenn dives into the participants’ experiences, the dramatic impacts of calorie restriction, and what we can learn about achieving health goals sustainably, not through diets or restriction. Tune in for an eye-opening discussion that ties past research to modern challenges and solutions. Like what you're hearing? Be sure to check out the full-length episodes, new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/
RESOURCES:
Learn more about Healthy Vibe Tribe on Jan 6 at 8pm ET
Ready to jump into the Healthy Vibe Tribe? Start here:
Become A Member of Salad with a Side of Fries
Jenn’s Free Menu Plan
A Salad With a Side of Fries
A Salad With A Side Of Fries Merch
A Salad With a Side of Fries Instagram
Birth Control, Part 1: FDA Approval and What Happened Next (feat. Mike Gaskins)
Birth Control, Part 2: Ditching the Pill (feat. Rach Hoeppner)
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Are you ready to take your health into your own hands in the new year? Are you ready to make nutrition and wellness a part of your everyday routine so that you can achieve your health goals and feel your best all year long without it taking over life? You’ve come to the right place!
Welcome to Salad with a Side of Fries, the podcast where balance meets results and wellness seamlessly fits into real life. In this episode, Jenn kicks off the new year by answering listener questions, debunking common nutrition myths and offering her top tips for making health and wellness a part of your everyday routine. She discusses essential supplements, the pros and cons of health-tracking apps, and why eating fresh, whole foods is key to feeling your best. Jenn also shares her approach to tackling some of the most common challenges people face when starting their wellness journey, including maintaining consistency, avoiding misinformation, and figuring out how to stay on track when life gets busy. This episode is a great place to start 2025 off strong (and stay that way).
The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.
IN THIS EPISODE:
[4:27] Common nutrition myths to debunk[6:31] Five things to consider to flush out fad diets or misinformation[8:57] What is the difference between weight loss and fat loss[10:40] Is late-night eating harmful to your metabolism[14:49] How to start the year off right with supplements and are electrolyte drinks worth it[19:37] Can health-tracking apps support or hinder health[25:55] How can you maintain a consistent routine of physical activity all year, not just in January[29:49] Suggestions for enjoying sweet treats[31:57] Top nutritional foods to add to your diet. Hint: Fresh is best![34:52] How many carbs can you have daily to lose weight[38:08] How much protein does one need, and from what sources[43:00] Jenn advises anyone working toward setting new goals: consistency is king[46:56] Consider joining the Healthy Vibe Tribe; it’s not too lateKEY TAKEAWAYS:
Debunking Nutrition Myths for 2025: Some outdated guidelines, like the food pyramid/MyPlate and meal plans requiring fruit and grain at breakfast, are still in use but should be reconsidered. Additionally, elimination diets and medication-assisted weight loss are gaining media attention, but these are not permanent solutions. Focusing on health, not just weight or the number on the scale, is encouraged for 2025, recognizing that holistic well-being involves more than body metrics.How to Identify Reliable Nutrition Advice: To differentiate reliable nutrition advice from fad diets, consider the source and who benefits from the information. Look for scientifically sound studies, be aware of personal biases, use common sense, and avoid jumping to conclusions based on correlation versus causation. Additionally, avoid getting distracted by clickbait or trendy health advice and focus on understanding your body’s needs.Consistency is Key: To maintain a daily exercise routine beyond January, it’s essential to plan for your most challenging days, not the ideal ones. Choose realistic goals that are small and measurable, ensuring they can be completed every day, even on busy days. Focus on the process rather than just the outcome (e.g., moving your body for 10 minutes daily instead of solely focusing on weight loss).Mental and Physical Health Are Interconnected: Mental wellness and physical health are deeply connected, with the vagus nerve linking the gut and brain. Starting with physical activities and feeding your body nutritious foods, makes it easier to focus on mental health, creating a positive cycle where each aspect supports the other.QUOTES:
[6:00] “I'd like to encourage everybody for 2025 to make the objective health, rather than the number on the scale. And realize that what we do for one area also impacts other areas of our health, so we don't have to take on the world in January to improve our health.” Jenn Trepeck
[16:27] “Quality matters when it comes to supplementation. Formulas that use better ingredients, the more bioavailable ingredients, that are formulated with nutrients that help the body use the proper ingredients are all at play here. So that piece of it is called bioactivity, the body's ability to use it. Bioavailability is the body's ability to absorb it. So we need both things present when we take supplements.” Jenn Trepeck
[26:13] "Plan for your most challenging day, not your ideal day."Jenn Trepeck
[35:34] " ’How many carbs should I be eating for whatever goal?’ is sort of a mixed up question, because it's not the quantity, it's the quality. If what you're eating has tons of fiber, then you can have more carbohydrates in a day than if the carbs you're eating are all coming from potato chips." Jenn Trepeck
[42:31] "You are what you eat, but you are also what you ate, ate.” Jenn Trepeck
RESOURCES:
Learn more about Healthy Vibe Tribe on Jan 6 at 8pm ET
Ready to jump into the Healthy Vibe Tribe? Start here:
Become A Member of Salad with a Side of Fries
Jenn’s Free Menu Plan
A Salad With a Side of Fries
A Salad With A Side Of Fries Merch
A Salad With a Side of Fries Instagram
Top 5 Tips for Digesting Nutrition News
It Happens at Night
Hydration & Dehydration (feat. Desiree Lotz)
Unsubscribe: Food Tracking Apps & Diet Culture (feat. Nicole Hagen)
Nutrition Nugget: 30 Seconds a Day
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