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

Are your go-to health habits suddenly working against you? If you are in your 40s or beyond and wondering why everything you used to do no longer delivers results, this episode could change everything. Jenn Trepeck, host of Salad with a Side of Fries, sits down with registered holistic nutritionist and life coach Lara Frendjian to unpack why perimenopause symptoms demand a completely new approach to mornings, menopause weight loss, and daily metabolic health. Together, they explore how slow morning routines and smarter hormone balance strategies can transform energy, mood, and weight from the inside out. What You Will Learn in This Episode: ✅ Why perimenopause symptoms can appear years before cycle changes, and how declining progesterone and erratic estrogen create a body that is more vulnerable to stress, weight gain, and hormone imbalance. ✅ How a slow morning routine as brief as five minutes sends powerful signals to the nervous system, supporting circadian rhythm, reducing cortisol, and setting the tone for the entire day. ✅ The surprising science behind caffeine and cortisol, including why delaying your first cup of coffee by at least 90 minutes can eliminate the afternoon energy crash and reduce dependence on stimulants. ✅ Why fasted workouts may be doing more harm than good during perimenopause, and what a smarter pre-workout snack strategy looks like for protecting blood sugar stability and adrenal health. The Salad With a Side of Fries podcast, hosted by Jenn Trepeck, explores real-life wellness and weight-loss topics, debunking myths, misinformation, and flawed science surrounding nutrition and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. TIMESTAMPS: 00:00 Introduction to perimenopause symptoms and why habits that once worked no longer serve women in midlife 04:53 Lara’s background and her journey from accounting to holistic nutrition 10:03 How progesterone decline begins around age 35 and why the stress bucket overflows as hormones shift during midlife 11:10 The thermostat analogy: how daily habits function as signals that shape hormone balance 15:18 What a slow morning routine actually looks like, why it does not need to take long, and the case for avoiding your phone first thing 20:02 Why delaying caffeine and cortisol disruption by 90 minutes or more reduces reliance on stimulants 22:39 The power of a protein-forward breakfast, the front-load eating method, and how blood sugar stability drives fat loss without dieting 28:10 Fasted workouts during perimenopause: the signs your exercise is too stressful and when lower intensity movement is the smarter choice 31:32 Pre-workout snack strategy, the role of electrolytes and mineral balance, and how eating before movement supports cortisol regulation 33:13 Evening habits that affect the next morning, the 12-hour overnight fast, and why the circadian rhythm and sleep window are inseparable KEY TAKEAWAYS: 💎 Perimenopause symptoms often have nothing to do with hot flashes. Brain fog, anxiety, weight gain, eczema, and poor sleep are common signals that hormones are shifting and the body needs a different approach. 💎 A slow morning routine is not a luxury. Even five minutes of intentional calm, natural light exposure, breathwork, or quiet reflection can meaningfully shift cortisol balance and improve energy for the entire day. 💎 The body cannot tell the difference between emotional stress and physical stress. Fasted workouts, skipping breakfast, and reaching for caffeine first thing all register as threats that elevate cortisol and work against weight loss during menopause. 💎 Eating a large, protein-forward breakfast and tapering food intake through the day aligns eating with natural physiology, stabilizes blood sugar, reduces cravings, and supports a healthy weight without restriction. ABOUT THE GUEST: Lara is a Registered Holistic Nutritionist, Life...

Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about WiO SmartFoods, specifically their Double Chocolate Chip Muffin, which claims just 48 calories, 3 grams of carbs, 0 grams of fat, and 9 grams of protein. But wait, the nutrition label tells a very different story. How can both numbers be true, and is the science behind this product the real deal or just clever marketing? Jenn digs into the brand's proprietary inhibitor technology, its FDA-compliant yet eyebrow-raising dual-label system, and some ingredients you may not recognize. There may be something to the science, or there may not. Either way, Jenn has plenty to say about what is actually in this muffin to help you decide whether it deserves a spot in your kitchen. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become a Happy Healthy Hub Member Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram Nutrition Nugget: David Bars KEYWORDS: Jenn Trepeck, Nutrition Nugget, Salad With A Side Of Fries, Health Tips, Wellness Tips, High Protein Snacks, WiO SmartFoods, Double Chocolate Chip Muffin, Low Carb Foods, High Protein Snacks, Sugar Free Foods, Net Carbs, Nutrition Label, Digestibility Corrected Label, Carb Blockers, Fat Blockers, Modified Cyclodextrin, Natural Inhibitors, Food Science, Ultra Processed Foods, Allulose, Tagatose, Stevia, Soluble Fiber, Blood Sugar Impact, Glycemic Index, Low Calorie Sweeteners, FDA Compliant Foods, USDA Regulations, Whey Protein, Plant Based Ingredients, Non GMO Foods, Organic Ingredients, Weight Management Foods, Healthy Baked Goods, Low Carb Baked Goods, Digestive Health, Food Marketing Claims, Proprietary Ingredients, Carbohydrate Absorption, Fat Absorption, Health Food Review, Nutrition Facts Label, Code Of Federal Regulations, Food Label Transparency, Clean Eating, Ultra-Processed Food Marketing and Label Transparency in the Health Food Industry, Low Carb, Are WiO SmartFoods Labels Too Good To Be True, How Do Carb and Fat-Blocking Foods Really Work

Today’s episode is a blast from the past. Think back to your favorite childhood snacks: Lunchables, Dunkaroos, SlimFast bars, and fat-free everything. Did these foods quietly wire you for a lifetime of complicated food choices? If you've ever wondered why you're chasing charcuterie boards and still tracking diet trends, this episode will hit differently. Jenn Trepeck of Salad With a Side of Fries opens the snack drawer of nostalgia and compares iconic 90s foods side by side with their modern counterparts, reading actual ingredient labels from both eras. From Slim Jims to grass-fed jerky, from Crystal Light to electrolyte packets, the names have changed, but the marketing playbook looks surprisingly familiar. The 90s were a wild time for nutrition, and the truth about what was actually in these foods might shock you. This one is equal parts fun, eye-opening, and genuinely useful. What You Will Learn in This Episode: ✅ How the fat-free diet culture of the 90s quietly transformed into today's protein-packed wellness obsession, and why they are more similar than different. ✅ The shocking differences in food labels from the 90s versus today, using real ingredient comparisons from Wonder Bread, Kraft Mac and Cheese and McDonald's French Fries. ✅ Why do so many modern processed foods contain lab-made additives, cheaper fillers, and synthetic ingredients and what economic incentives are driving those formulations? ✅ How the thin ideal has returned with new tools, including GLP-1 medications and social media, echoing the same harmful messaging that defined 90s diet culture. The Salad With a Side of Fries podcast, hosted by Jenn Trepeck, explores real-life wellness and weight-loss topics, debunking myths, misinformation, and flawed science surrounding nutrition and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. TIMESTAMPS: 00:00 Welcome to a nostalgic deep dive into 90s diet culture and iconic snack foods 04:34 Blast from the past: Hamburger helper, fruit roll-ups, Shake ‘n Bake, Lunchables and Kids Cuisine 09:18 Comparing SnackWell's to today's Halo Top and the evolution of "guilt-free" processed foods 10:47 From SlimFast bars to protein shakes, how fat-free diet culture shaped a generation's eating habits and the upgrade from mystery meat to clean protein-packed snacking 12:32 I Can't Believe It's Not Butter and spray dressings; then versus now in food additives and fats 15:32 Dunkaroos to Nutella Dippers and Capri Sun to cold-press juice, beloved nostalgia snacks revisited 20:37 Reading real food labels, Wonder Bread's original ingredients versus today's chemical-laden version and Kraft Mac and Cheese 24:36 McDonald's French Fries in 2000 had three ingredients; today's list is a chemistry lesson 28:22 Food dyes and how to change the food industry 33:42 Diet culture is back, the return of the thin ideal, heroin chic, and skeletal beauty standards driven by social media 36:15 Biohacking, orthorexia, and GLP-1 medications and new names for the same old diet culture pressure 39:19 Is 90s nostalgia fueling heroin chic, or is heroin chic fueling 90s nostalgia 43:13 Processed food chemicals, plastics, and rising colon cancer rates and the long-term health cost of 90s snack foods 44:01 Convenience culture of the 90s versus today KEY TAKEAWAYS: 💎 Diet culture never disappeared; it just rebranded. The fat-free obsession of the 90s is today's protein-packed wellness movement, and recognizing the pattern is the first step to breaking free from it. 💎 Real food labels tell a story that marketing never will. The same beloved products from your childhood now contain significantly longer ingredient lists, cheaper fillers, and synthetic additives that did not exist in earlier formulations. 💎 The food industry is economically incentivized to use cheaper ingredients while maintaining or raising prices. Meaningful change in processed...

Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Biena Edamame and whether this crunchy, protein-packed, roasted soybean snack deserves a spot in your healthy snack rotation. Are these little bites truly a nutritional powerhouse, or is the marketing just noise? Jenn digs into the ingredients, the nutrition facts, and even the sourcing of the soybeans to give you the full picture. Is this an airport find worth tracking down at your grocery store, or are there enough red flags to give you pause? Tune in to find out where Jenn lands on this one. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become a Happy Healthy Hub Member Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram Parkinson's Disease and the Gut Microbiome Connection KEYWORDS: Jenn Trepeck, Nutrition Nugget, Salad With A Side Of Fries, Health Tips, Wellness Tips, Healthy Protein Snacks, Biena Edamame, Roasted Edamame, Plant-Based Snacks, High Protein Snacks, Healthy Snacking, Edamame Snacks, Chickpea Snacks, Avocado Oil Snacks, Non-GMO Snacks, Gluten-Free Snacks, Vegan Snacks, Portable Snacks, Airport Snacks, Snack Label Reading, Nutrition Facts, Serving Size, Net Carbs, Dietary Fiber, Naturally Occurring Sugar, Sodium Content, Himalayan Pink Salt, Glyphosate, Organic Soy, Soybeans, Rule Of Five, Nutrient Dense Foods, Legume Snacks, Weight Loss Snacks, Wellness Snacks, Clean Ingredients, Snack Portion Control, Protein Per Serving, Low Sugar Snacks, Crunchy Snacks, Salty Snacks, Convenience Foods, Travel Snacks, Snack Comparison, Detoxification, Food Marketing, Best High Protein Plant-Based Snacks, How To Read Snack Nutrition Labels

What if the bloating, mood swings, and unpredictable cycles you have been blaming on your hormones are actually your gut sending out a distress signal? The truth is that your digestive health and your hormonal balance are far more intertwined than most people realize, and addressing one without the other may be exactly why nothing has worked so far. On Salad with a Side of Fries, host Jenn Trepeck welcomes Bridget Walton, functional hormone specialist and founder of I'm Hormonal, for a candid, science-backed conversation about the connection between hormones and gut health. From estrogen metabolism and microbiome balance to stress, elimination, and the power of functional nutrition, this episode delivers the clarity and actionable guidance women navigating these challenges have been seeking. What You Will Learn in This Episode: ✅ How sluggish elimination leads to a buildup of estrogen metabolites in the body, which can directly fuel PMS symptoms, heavy periods, cramping, and mood swings. ✅ Why an imbalanced gut microbiome triggers an inflammatory response that disrupts cortisol and your sex hormones, creating a cycle that is difficult to break without addressing the root cause. ✅ The foundational daily habits, including eating a rainbow of fiber-rich plants, incorporating fermented foods, minimizing processed food inflammation, and proper hydration, support both digestive health and hormonal harmony. ✅ How to recognize when general wellness strategies are no longer enough, and functional health testing may be the key to finally getting a personalized plan that moves the needle. The Salad With a Side of Fries podcast, hosted by Jenn Trepeck, explores real-life wellness and weight-loss topics, debunking myths, misinformation, and flawed science surrounding nutrition and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. TIMESTAMPS: 00:00 The role of fiber and gut health in feeding your microbiome and producing essential vitamins for hormonal function 05:36 Bridget shares her personal journey with bloating, acne, and digestive symptoms that launched her career in hormonal health 08:55 How infrequent bowel movements allows estrogen metabolism byproducts to accumulate, driving PMS and heavy bleeding 11:25 The importance of chewing your food properly 15:00 Bridget outlines where to begin: eating the rainbow, fermented foods, hydration, and when to pursue functional health testing 22:31 How often is normal elimination, why stress and digestion are deeply linked, and how deep breathing activates rest and digest 27:50 Practical tips for eating on the go, including the underrated power of chewing and digestion to trigger proper stomach acid 30:14 Final thoughts on listening to your body's signals and viewing PMS symptoms as communication rather than inconvenience KEY TAKEAWAYS: 💎 Your gut microbiome is not just digesting food; it is actively producing vitamins and metabolizing hormones. When it falls out of balance, your entire hormonal system feels the ripple effect. 💎 Estrogen metabolism depends on regular, complete elimination. When your body is not clearing hormone byproducts efficiently, the buildup can manifest as PMS symptoms, heavy periods, and mood instability. 💎 Everyday stressors, both psychological and physical, including processed food inflammation and a rushed eating environment, are silent disruptors of digestive health and hormonal balance. 💎 The fastest path to hormone gut health balance is often the most thorough one. Skipping to quick fixes without addressing the underlying microbiome balance is what keeps so many women stuck in a cycle of trial and error. ABOUT THE GUEST: Bridget Walton is a Women's Hormone Coach, and the founder of I'm Hormonal, where she helps women get to the root cause of their hormone and gut health challenges — so they can stop guessing and start feeling like themselves...

Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Form Bars by Form Nutrition. A bar that boldly claims to raise the bar with 15 grams of protein, 12 grams of fiber, and just one gram of sugar. It sounds almost too good to be true, so does it deliver? Jenn digs into the ingredients, the nutrition facts, and the marketing claims to find out what this bar is really made of. There are some things she genuinely likes and some things that give her pause. Does the fiber content make it better suited for before or after your workout? And what about those fat sources they conveniently left out of the headline? Tune in to find out where Jenn lands on this one. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become a Happy Healthy Hub Member Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram KEYWORDS: Jenn Trepeck, Nutrition Nugget, Salad With A Side Of Fries, Health Tips, Wellness Tips, Plant-Based Protein Bars, Nutrition Label Literacy, Protein Bar Review, Chicory Root Fiber, Pea Protein Isolate, Pea Protein Concentrate, Pumpkin Seed Protein, Prebiotic Fiber, Gut Health, Short Chain Fatty Acids, Postbiotics, Net Carbs, Natural Flavoring, Stevia Extract, Xylitol, Cocoa Butter, Sunflower Oil, Almond Paste, Inulin, GLP-1, Blood Sugar Stability, Fiber Benefits, High Protein Snack, Low Sugar Bar, Vegan Protein Bar, Dairy-Free Bar, Gluten-Free Bar, B Corp Nutrition Brand, Post-Workout Snack, Pre-Workout Nutrition, Packaged Food Awareness, Nutrition Label Reading, Ingredient List Analysis, Form Nutrition, Certified B Corp, Green Tea Extract, Nootropics, Vegetable Glycerin, Sunflower Lecithin, Beet Fiber, Satiety, Snack Bar Ingredients, Best Plant-Based Protein Bar for Gut Health, How to Read Nutrition Labels on Protein Bars

What if your gut has been signaling a problem for your brain for years? That is exactly what the latest science on the gut microbiome and Parkinson's disease is revealing, and it begins with something as overlooked as constipation. If you have ever dismissed a sluggish digestive system as no big deal, this conversation may be the most important one you hear all year. Salad With a Side of Fries host Jenn Trepeck welcomes Martha Carlin, microbiome researcher, founder of The BioCollective and a woman who traded a corporate career for a microscope after her husband was diagnosed with Parkinson's at 44. What she has uncovered about gut bacteria, endotoxin load, the glycocalyx, and neurological decline is both startling and deeply actionable. This is not fear, it is fuel for better choices. What You Will Learn in This Episode: ✅ Why chronic constipation is far more than a digestive inconvenience and how waste sitting in the colon produces an endotoxin load now linked to Parkinson's, depression, autism, and diabetes. ✅ What the glycocalyx is, why it matters for everything from gut health to cardiovascular function, and how damage to this critical structure can spread throughout the entire body over time. ✅ How H. pylori consumes dopamine in the gut, why that interaction may explain why Parkinson's disease medications lose effectiveness, and what the research from Harvard reveals about this connection. ✅ The surprising ways that endurance athletics, over-cleaning with quaternary ammonium compounds, and glyphosate-exposed foods all quietly assault the gut microbiome and compound your risk over time. The Salad With a Side of Fries podcast, hosted by Jenn Trepeck, explores real-life wellness and weight-loss topics, debunking myths, misinformation, and flawed science surrounding nutrition and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. TIMESTAMPS: 00:00 Martha Carlin’s powerful warning: constipation creates a toxic burden linked to Parkinson's disease and neurological decline 05:18 How Martha’s husband's Parkinson's disease diagnosis launched her career in gut microbiome research 07:08 How specific gut bacteria profiles reveal two distinct types of Parkinson's disease 10:02 The concrete stool discovery: how electrolyte imbalance, sodium, and potassium disrupt nerve signaling and drive constipation 12:24 Connection between chronic constipation and toxin reabsorption to autism, depression, diabetes, and neurological disease 13:17 Glycocalyx: the overlooked protective barrier linking gut health to brain and cardiovascular function 21:25 Quaternary ammonium compounds in cleaning products have more than doubled since COVID and are now linked to immune system disruption and Parkinson's disease 24:06 Why Parkinson's disease is multifactorial: the glycocalyx as a self-assembled structure that becomes unstable over time 29:18 A morning ritual backed by 1912 research: warm water with kosher salt and lemon to support gut health and daily elimination, and the definition of regular elimination 33:19 Prebiotics, probiotics, and postbiotics work together across the GI tract, with butyrate as a critical fuel for the glycocalyx 37:11 How Sugar Shift probiotics and apple cider vinegar with the mother can help break down glyphosate and support gut microbiome health 41:47 Martha's closing message of hope: diet, exercise, gut health, and daily habits can shift the trajectory of Parkinson's disease KEY TAKEAWAYS: 💎 Constipation is not normal; it is a warning. Waste sitting in the colon generates an endotoxin load that may be laying the foundation for Parkinson's disease and other chronic illness categories a decade or more before any diagnosis. 💎 The glycocalyx is a continuous, protective structure surrounding every cell in the body. When it is damaged by poor gut health, toxic exposure, or electrolyte imbalance, that damage can spread and...

Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about the Jacob Bar, a protein bar claiming to be the world's cleanest. Could this be the bar that finally checks every box, or is the marketing getting ahead of the ingredients? Jenn digs into the nutrition facts and the ingredient list to see if Jacob Bar lives up to its bold claim. There are some things she genuinely loves about it, and a few things that give her pause. So is this the clean protein bar you have been searching for, or are there some surprises hiding in plain sight? Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become a Happy Healthy Hub Member Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram KEYWORDS: Jenn Trepeck, Nutrition Nugget, Salad With A Side Of Fries, Health Tips, Wellness Tips, Clean Protein Bar, Protein Bar Review, Grass Fed Protein, Whey Protein Isolate, Milk Protein Isolate, Bovine Collagen, Clean Eating, No Seed Oils, No Artificial Sweeteners, No Sugar Alcohols, No Natural Flavors, No Preservatives, No Gluten, No Soy, No Stevia, No Gums, Organic Ingredients, Beef Tallow, Conjugated Linoleic Acid, Choline, Anti Inflammatory Foods, Organic Honey, Organic Dates, Organic Almond Butter, Organic Cacao, Net Carbs, Added Sugar, Fiber Content, Macronutrients, Micronutrients, Bioavailable Protein, Muscle Growth, Collagen Benefits, Skin And Joint Health, Snack Nutrition, Protein Snack, Food Label Reading, Ingredient Transparency, Healthy Snack Bar, Natural Sweeteners, Gut Health, Food Sensitivities, Best Clean Ingredient Protein Bar, Grass Fed Protein Bar Without Artificial Sweeteners

Do you have a habit like smoking or late night snacking that you want to kick, but no matter what you try, you just can’t seem to quit? The answer isn't weakness, and it isn't a lack of motivation. It lives in the 88% of your brain you're not consciously controlling, and therapeutic hypnosis (hypnotherapy) may be one of the most underestimated tools available to change it. On Salad with a Side of Fries, host Jenn Trepeck and guest Rita Black, a leading clinical hypnotherapist and author, pull back the curtain on hypnosis and hypnotherapy for weight loss, smoking cessation, and breaking stubborn subconscious patterns. If you've ever asked yourself why you can't stop doing something you genuinely don't want to do, this conversation was made for you. What You Will Learn in This Episode: ✅ How hypnotherapy works by relaxing the critical filter between your conscious and subconscious mind, making it easier to adopt new habits and beliefs rather than fighting against deeply embedded patterns. ✅ Why willpower represents only 12% of your mental power, and how your subconscious patterns from night eating to emotional eating are running the show, whether you realize it or not. ✅ How adopting an apprentice mindset and shifting your identity from "dieter" to "learner" can reduce shame, break the start-over-Monday cycle, and create sustainable behavioral change. ✅ Three practical self-hypnosis techniques you can use today: the identity shift, the Movie Theater mental practice method, and aversion therapy tools that interrupt dopamine-driven cravings before they take hold. The Salad With a Side of Fries podcast, hosted by Jenn Trepeck, explores real-life wellness and weight-loss topics, debunking myths, misinformation, and flawed science surrounding nutrition and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. TIMESTAMPS: 00:00 Rita Black, clinical hypnotherapist and expert in hypnosis for weight loss and smoking cessation 05:05 Rita shares her personal story of overcoming addiction through hypnotherapy and becoming a non-smoker 10:04 The difference between stage hypnosis and therapeutic hypnosis: entertainment versus real behavioral change 14:25 How hypnotherapy relaxes the critical filter so the conscious and subconscious mind can finally align 19:36 The ringing phone analogy: why dopamine and expectation drive food cravings and night eating 23:06 Three self-hypnosis tools to start using today. Step one: identity shift 28:43 Step two: mental practice 31:36 Step three: aversion therapy 33:45 Understanding your inner critic, inner rebel, and inner coach and how inner communication drives choices 37:35 How to choose the right hypnotherapist: finding a specialist with lived experience and strong reviews KEY TAKEAWAYS: 💎 Your subconscious mind is not working against you; it is protecting a pattern it learned long ago. Hypnotherapy helps you update that pattern at the source rather than muscling through it using willpower alone. 💎 Identity shift is more powerful than goal-setting. When you stop trying "not to do" something and instead step into a new identity, like becoming a non-smoker or an apprentice in healthy living, your brain adapts to that new world. 💎 Mental practice works. Visualizing your desired behavior three times in the morning, when willpower is strongest, builds real neural pathways that make following through in the evening significantly easier. 💎 You don't need a practitioner to start. Tools like the Movie Theater technique, aversion therapy, and shifting your inner coach voice are accessible today and can begin rewiring subconscious patterns immediately. ABOUT THE GUEST: Rita Black C.Ht. is a clinical hypnotherapist and leading expert in both the arenas of smoking cessation and weight loss. She is the author of the best-selling book From Fat to Thin Thinking: Unlock Your Mind for Permanent Weight Loss and...

Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Hard. This word may be deciding how your brain approaches a new habit or behavior. You have probably said it a hundred times that something is just too hard. What if the word itself is the thing standing in your way? Instead, swap ‘this is hard’ for ‘this is a challenge’. Is that any better? Jenn breaks down the surprising brain science behind the words we use every day and why some words send us straight into avoidance mode before we even get started. Could one simple word-sway actually rewire your brain and make change feel possible? The answer might surprise you. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become a Happy Healthy Hub Member Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram Going Against the Textbook KEYWORDS: Jenn Trepeck, Nutrition Nugget, Salad With A Side Of Fries, Health Tips, Wellness Tips, Habit Formation, Behavior Change, Language Reframing, Brain Chemistry, Neuroscience, Healthy Habits, Mindset Shift, Dopamine, Amygdala, Prefrontal Cortex, Neuroplasticity, Stress Response, Mental Fatigue, Motivation, Avoidance Behavior, Fight Or Flight, Cortisol, Adrenaline, Executive Function, Self Control, Problem Solving, Delayed Gratification, Neural Pathways, Brain Function, Emotional Regulation, Coping Mechanisms, Food Habits, Movement Habits, Gym Motivation, Health Coaching, Lifestyle Change, Wellness Mindset, Growth Mindset, Anterior Mid Cingulate Cortex, Glutamate, Stress Reduction, Habit Stacking, Behavior Psychology, Word Choice, Cognitive Reframing, Health And Wellness, How To Reframe Hard Tasks For Better Habits, Using Language To Change Brain Chemistry For Health

Your grocery cart full of “healthy” food labels might be lying to you. The foods you reach for because they sound clean, light, or natural may be doing very little, or worse, working against your health goals. This episode is the April Fools reality check nobody asked for, but everybody needs. Jenn Trepeck, host of Salad with a Side of Fries and certified health and lifestyle coach, walks through four categories of foods marketed as healthy that are anything but: breakfast staples, popular snacks, trendy drinks, and wellness-washed products. Backed by real-food labeling lawsuits and honest nutrition breakdowns, Jenn helps you see past the clever packaging so you can make choices that actually serve you without throwing out everything you enjoy. What You Will Learn in This Episode: ✅ Why beloved breakfast options like granola, acai bowls, and avocado toast often fall short as complete, balanced meals and what to do instead ✅ How popular snack foods, such as veggie chips, rice cakes, and trail mix, use smart packaging to appear nutritious while delivering mostly empty carbohydrates ✅ The truth behind drinks marketed for health, including green juice, vitamin water, and plant-based milks, and how misleading marketing has shaped what we put in our bodies ✅ How major brands, including Naked Juice, Kashi, and Halo Top, have faced food labeling lawsuits over sugar content and natural claims, and what this means for how you shop The Salad With a Side of Fries podcast, hosted by Jenn Trepeck, explores real-life wellness and weight-loss topics, debunking myths, misinformation, and flawed science surrounding nutrition and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. TIMESTAMPS: 00:00 April Fools inspires a deep dive into healthy food myths 03:53 Food labeling lawsuits explained: David Bars, Naked Juice, Kind Snacks, Kashi, and misleading marketing 10:51 Why it is up to consumers to look past food marketing and read nutrition labels 11:42 Breakfast foods breakdown: granola, flavored yogurt, acai bowls, and avocado toast 16:14 Avocado toast deep dive: why bread and healthy fat alone do not make a balanced meal 22:27 Snack category begins: the truth about veggie chips and what is really in the ingredients 25:36 Protein bars and trail mix: how to evaluate labels and what actually to look for 29:17 Rice cakes and pretzels: why these popular healthy snacks are mostly empty calories 33:14 Drinks category: green juice, smoothies, and vitamin water are put to the test 44:09 Wellness-washed products revealed: low-calorie ice cream, plant-based milk, and more 46:33 Pizza, Pastas and Gluten Free: read the labels KEY TAKEAWAYS: 💎 Food marketing is designed to influence perception, not reflect nutrition. Flipping the package over and reading the actual ingredient list is one of the most powerful habits you can build for your health. 💎 Many popular healthy snacks and breakfast items, from granola to veggie chips to acai bowls, are high in sugar content and low in fiber and protein, making them closer to treats than health foods. 💎 Healthy food myths around drinks run deep. Green juice, vitamin water, and many plant-based milks are frequently loaded with additives and sweeteners, or are marketed with misleading claims that overstate their benefits. 💎 Enjoying the foods you love is not the problem. The goal is to understand what those foods actually provide, so you can pair and balance them in a way that genuinely supports your health goals. RESOURCES: Become a Happy Healthy Hub Member Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram About Uncomplicating Wellness Text ‘Book’ to 833-801-0500 Nutrition Nugget: David Bars Nutrition Nugget: Oatmeal Nutrition Nugget: Eggs It Takes Heart Nutrition Nugget: Rice Cakes QUOTES: 11:00 “It is up to us to...

Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Pure Genius Protein Shots, the pocket-sized protein product co-founded by Mel Robbins that is making waves in the wellness world. Is this sleek little bottle actually bridging your protein gap, or is it just clever marketing wrapped in a compelling personal story? Jenn digs into the ingredients, the nutrition facts, the science behind the protein blend, and the team of doctors behind the brand. But here is the thing: the product might check a lot of boxes and still not be what you think it is. Who is this actually designed for, and where does it really fit into your day? Tune in to find out. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become a Happy Healthy Hub Member Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram KEYWORDS: Jenn Trepeck, Nutrition Nugget, Salad With A Side Of Fries, Health Tips, Wellness Tips, Protein Shots, Whey Protein, Collagen Peptides, Amino Acids, Complete Protein, Protein Gap, Muscle Loss, Weight Management, Hormone Health, Longevity, Gluten Free Protein, Sugar Free Protein, Low Calorie Protein, Protein On The Go, Convenient Protein, Travel Snacks, Protein For Women, GLP-1 Users, Ozempic Nutrition, Bariatric Surgery Nutrition, Post Workout Protein, Protein Snack, Monk Fruit Sweetener, Stevia, Third Party Testing, Heavy Metal Testing, Protein Sources, Functional Foods, Processed Foods Spectrum, Protein For Weight Loss, Protein For Energy, Meal Supplement, Protein Timing, Snack Size Protein, Protein Advisory Board, Protein Powder Alternatives, Medical Advisory Board, Protein Ingredients, Natural Flavors, Potassium Sorbate, Convenient High Protein Snacks For Women On The Go, Best Protein Supplements For GLP-1 And Bariatric Patient

Can’t stop thinking about food, no matter what you do? That constant mental chatter is not your fault. There is a reason your brain keeps circling back to food. In this episode of Salad With a Side of Fries, Jenn Trepeck breaks down the real science behind food noise and why it is not a lack of willpower. She explains how emotional eating, hormone balance, and nutrition habits shape your relationship with food, while offering practical strategies to quiet the mental chatter and regain control in a sustainable, empowering way. What You Will Learn in This Episode: ✅ How food noise is driven by hunger hormones like ghrelin and leptin, not lack of discipline ✅ Why calorie restriction increases cravings, control challenges, and amplifies mental chatter ✅ How stabilizing blood sugar balance reduces food cravings, improves energy regulation and quiets that voice ✅ Simple daily habits using stress management, sleep, and health to quiet intrusive food thoughts The Salad With a Side of Fries podcast, hosted by Jenn Trepeck, explores real-life wellness and weight-loss topics, debunking myths, misinformation, and flawed science surrounding nutrition and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. TIMESTAMPS: 00:00 Food noise and how calorie restriction fuels constant thoughts about eating 03:51 Defining food noise as intrusive thoughts tied to mental health and food patterns 06:29 The difference between normal planning and disruptive food obsession and eating patterns 11:01 Is it food noise or physical hunger cues 13:24 How diet culture and restriction create long-term behavioral patterns around food 16:19 The blood sugar rollercoaster, food cravings, energy dips and understanding the dopamine response 24:14 The importance of nutrition and why processed foods intensify cravings and disrupt appetite regulation 28:02 The importance of movement, sleep in regulating hunger and reducing food chatter 30:04 Consistency of foundational optimal health pillars of wellness will remove food noise 35:36 Discussion of supplements to help reduce and remove food noise 42:18 Final thoughts on eating healthy and avoiding processed food KEY TAKEAWAYS: 💎 Food noise is a physiological signal tied to hormone balance, not a personal failure 💎 Restrictive eating disrupts blood sugar balance and increases food cravings 💎 Consistent nutrition habits and balanced meals help regulate hunger naturally 💎 Managing stress management and sleep is essential for reducing mental food chatter ABOUT THE GUEST: RESOURCES: Become a Happy Healthy Hub Member Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram About Uncomplicating Wellness Text ‘Book’ to 833-801-0500 Nutrition Nugget: The Minnesota Starvation Experiment How to be a Wellness Ally 7 Types of Rest Jenn’s Supplements to quiet food noise QUOTES: 00:00 “Calorie restriction is one of the primary drivers of food noise.” Jenn Trepeck 11:01 “So are we paying attention to that voice versus our physical hunger cues? Jenn Trepeck 24:52 “Our objective is balancing blood sugar to avoid that rollercoaster because that rollercoaster turns up the volume on that dialogue.” Jenn Trepeck 25:09 “The more processed foods we have, the more sugar laden foods we have, the more we keep our taste buds addicted to sweet.” Jenn Trepeck 44:13 “When you give your body what it needs, it will stop screaming at you.” Jenn Trepeck SEO KEYWORDS: Jenn Trepeck, Salad With A Side Of Fries, Nutrition Nugget, Health Coach, Weight Loss For Real Life, Food Noise, Calorie Restriction, Hunger Hormones, Ghrelin, Leptin, GLP One, Blood Sugar Balance, Emotional Eating, Nutrition Habits, Healthy Eating, Processed Foods, Cravings Control, Mindful Eating, Stress Management, Cortisol Levels, Dopamine Response, Satiety Signals, Wellness Coaching, Weight...

Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Salad Power Smoothies, a vegetable-packed smoothie pouch that promises to deliver twice your daily vegetable requirement in every serving. The mission sounds incredible, the ingredients are clean and organic, and the convenience factor is undeniable. But is a drinkable salad really as good as eating one? Jenn breaks down the nutrition label, does the fiber math, and weighs the cost against the benefits. There may be more to this little pouch than meets the eye, but there may also be a catch or two you did not see coming. What does Jenn really think? You might be surprised. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ and become a member of the Happy Healthy Hub to move your suggestion/request to the top of the list. RESOURCES: Become a Happy Healthy Hub Member Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram KEYWORDS: Jenn Trepeck, Nutrition Nugget, Salad With A Side Of Fries, Health Tips, Wellness Tips, Salad Power Smoothie, Organic Vegetables, Green Smoothie, Net Carbs, Dietary Fiber, Vegetable Intake, Healthy Snacking, Whole Food Nutrition, Smoothie Pouches, USDA Organic, Kale Smoothie, Spinach Smoothie, Broccoli Nutrition, Functional Beverages, Healthy On The Go Snacks, Vegetable Nutrition Density, Plant Based Nutrition, Sugar Free Smoothie, Micronutrients, Healthy Weight Loss, Real Food Ingredients, Health Coaching, Wellness Podcast, Nutrition Label Reading, Low Sugar Snacks, Fiber Rich Foods, Vegetable Servings, Balanced Snack, Protein And Fat Pairing, Clean Eating, Packaged Food Review, Carbohydrate Counting, Organic Produce, Healthy Convenience Food, Smoothie Ingredients, Nutrition Facts, Veggie Dense Foods, Wellness Community, Health And Wellness Podcast, Food Marketing Claims

Your future is not determined by one dramatic decision or change. Your future is built quietly, habit by habit, in the choices you make every single day. If that idea both excites and unsettles you, this episode of Salad with a Side of Fries is exactly what you need to hear. Host Jenn Trepeck welcomes Allison McCune Davis, author and natural health educator, for a rich conversation about what it truly takes to live long and live well. From healing her own body in her forties to completing a 75-day challenge at 60, Allison shares her three-pillar framework of body work, brain work, and world work and why longevity habits, purpose in life, and community/connection are just as essential as what you eat or how much you sleep. What You Will Learn in This Episode: ✅ How Allison's three-pillar framework of body work, brain work, and world work provides a practical roadmap for building longevity habits at any age. ✅ Why muscle health, protein intake, hydration, and sleep health are among the most powerful tools for healthy aging and sustained energy. ✅ How journaling, meditation, decluttering, and creative expression support mental, emotional, and spiritual wellness in ways that directly impact longevity. ✅ Why purpose in life and community connection are scientifically linked to how long and how well we live, and how to find or reclaim both when life shifts. The Salad With a Side of Fries podcast, hosted by Jenn Trepeck, explores real-life wellness and weight-loss topics, debunking myths, misinformation, and flawed science surrounding nutrition and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. TIMESTAMPS: 00:00 Introduction to longevity habits and living well with natural health educator Allison McCune Davis 04:10 Allison's first experience with traditional Chinese medicine and how it launched her natural health journey 07:23 Healing through her forties with a naturopath and addressing gut health, adrenal fatigue, and thyroid health 09:22 Turning 60, feeling restless, and committing to a 60-day challenge to discover renewed purpose in life 13:15 Completing 75 Hard and how surrounding yourself with the right community connection changed everything 16:47 What atomic habits teach us about identity and change 20:57 Breaking down body work: protein intake, hydration, movement, sleep health, and deep breathing 25:25 Brain work blueprint: journaling, reading, decluttering, meditation, and creative expression for spiritual wellness 28:55 World work and why purpose in life, volunteering, relationships, and gathering are essential for healthy aging 35:09 How women's wellness depends on intentional community connection and the power of saying no with purpose KEY TAKEAWAYS: 💎 Longevity habits are not about perfection. They are about choosing one small action in body work, brain work, or world work and repeating it consistently for at least 60 days until it becomes part of who you are. 💎 Muscle health, especially in the legs, is considered the organ of longevity. Prioritizing strength training and protein intake early and consistently is one of the highest-leverage investments in healthy aging. 💎 Purpose in life does not disappear when careers end or children leave home. It simply shifts. Reframing this transition and using tools like core values and alignment questions can open an entirely new chapter. 💎 The people you spend the most time with shape your beliefs, your actions, and ultimately your future. Intentional community connection is not optional for women's wellness; it is essential. ABOUT THE GUEST: Allison McCune Davis is an author, Traditional Naturopath, and mom of 5 who has pursued an entrepreneurial business in the world of natural health for the last 14 years while raising her family. With her new book, Sixty Is a Good Start: A Powerful Body, a Purposeful Life, and a Plan to Make it Happen, she advocates...

Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about STUFF, Stand Up For Fitness, and why even the most dedicated gym-goers might be living a sedentary lifestyle without realizing it. Could your daily workout actually be giving you a false sense of security when it comes to how much you truly move throughout the day? Jenn breaks down simple, realistic ways to weave more movement into your routine without breaking a sweat or requiring multiple gym visits a day. But here is the real question: Is five minutes of standing every half hour actually enough to counteract hours of sitting? Tune in to find out what Jenn has to say. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become a Happy Healthy Hub Member Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram Nutrition Nugget: Dead Butt Syndrome Nutrition Nugget: D.W.D.S. Nutrition Nugget: Temptation Bundling KEYWORDS: Jenn Trepeck, Nutrition Nugget, Salad With A Side Of Fries, Health Tips, Wellness Tips, Sedentary Lifestyle Health Risks, Sedentary Lifestyle, Movement Breaks, Stand Up For Fitness, STUFF Philosophy, Exercise Snacks, Standing Desk, Blood Circulation, Brain Fog, Dead Butt Syndrome, Low Back Pain, Hip Flexor Tightness, Sitting Disease, Physical Activity, Wellness Tips, Weight Loss, Nutrition Nugget, Temptation Bundling, Walking After Meals, Dance Break, Squats At Desk, Stretching Breaks, Work From Home Wellness, Desk Job Health, Active Lifestyle, Fitness Habits, Health Coaching, Sedentary Habits, Movement Reminders, Standing Breaks, Exercise Habits, Healthy Living, Posture Health, Mobility, Family Wellness, Outdoor Activity, Gardening For Health, Phone Call Walking, Kitchen Counter Exercises, Body Positioning, Chronic Disease Prevention, How To Break Up Sitting During The Workday, Exercise Snacks For Sedentary Office Workers

Do you know where your food comes from? Most of us buy and consume food every single day without understanding who grew it, how it was raised, or what the labels actually mean. What if the fear driving your grocery store decisions is based more on marketing than reality? On this episode of Salad With a Side of Fries, Jenn Trepeck welcomes fifth-generation dairy farmer and environmental scientist Tara Vander Dussen of Discover Ag Podcast and Discover Ag TV for a grounded, no-nonsense conversation about the food system, family farms, organic versus conventional choices, and how consumers can make smarter decisions without the overwhelm. From antibiotic use in dairy farming to the truth about grass-fed beef, water recycling on modern farms, and the impact of imports and tariffs on local agriculture, this episode reframes the conversation and replaces fear with facts. What You Will Learn in This Episode: ✅ How the food system is divided between agriculture and big food, and why understanding that distinction helps you shop smarter and reduce unnecessary food fear ✅ What the organic label actually means as a farming practice, and how conventional dairy farming maintains strict quality and safety standards that often go unrecognized ✅ Why most cattle in the United States spend the majority of their lives on pasture, and what the real difference between grass-fed and grass-finished beef means for your plate ✅ How sustainable farming practices like water recycling, on-site veterinarians, and cattle nutritionists reflect a level of animal care and environmental responsibility that rarely makes it into the public conversation The Salad With a Side of Fries podcast, hosted by Jenn Trepeck, explores real-life wellness and weight-loss topics, debunking myths, misinformation, and flawed science surrounding nutrition and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. TIMESTAMPS: 00:00 Breaking down the differences between agriculture and the food industry 06:17 Understanding pesticides, glyphosate, and bio-engineered crops as tools in the farmer's toolbox 09:13 Why food labels shifted from consumer information to marketing, and how to shop by personal values 14:29 The truth about factory farms versus family farms and why 98 percent of dairies are family owned 19:10 Conventional dairy quality: antibiotic protocols, testing standards, and why milk is one of the most tested products in the food supply chain 25:45 How animal welfare and farm transparency have improved, and the water recycling system on a dairy farm is explained step by step 29:29 Grass-fed versus grain-fed beef unpacked and why most cattle spend two-thirds of their lives on pasture 36:42 How tariffs and global markets affect dairy farming prices and why grocery store milk prices can mislead 38:57 The complicated relationship between consumer demand, imports, exports, and the modern food supply KEY TAKEAWAYS: 💎 The organic label is a farming practice, not a health guarantee. Understanding what it means operationally helps consumers make decisions based on values rather than marketing. 💎 The majority of farms in the United States, including large-scale operations, are still family-owned and operated. The idea that factory farms have replaced family agriculture is largely a myth built on online rhetoric. 💎 Every tanker of conventional milk is tested for antibiotics at the parts-per-trillion level, both on the farm and at the processing plant, making it one of the most rigorously tested products in the food supply chain. 💎 Consumer spending drives the food system. When purchases do not align with stated preferences, food companies follow the dollar, making intentional buying one of the most powerful tools available to consumers. ABOUT THE GUEST: Tara Vander Dussen is a fifth-generation dairy farmer, environmental scientist, and co-host of the podcast and TV series...

Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Dunkin's Protein Drinks. Dunkin’ has officially jumped on the protein bandwagon and is rolling out a new line of protein drinks that have everyone asking: Are these actually a good source of protein? Jenn went straight to the source, visiting multiple Dunkin’ locations, digging into the nutrition facts PDF, and asking the questions most of us never think to ask. What she found might surprise you. On the one hand, Dunkin’ uses a real, recognizable dairy-based milk with a clean ingredient list and no added sweeteners or emulsifiers. On the other hand, the protein count may not be quite what the marketing suggests. Jenn also addresses the ingredients that go into your cup beyond that protein milk so that you can decide for yourself if this is a smart, satisfying option or just another trend wrapped in clever branding. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become a Happy Healthy Hub Member Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram Nutrition Nugget: Flavor Syrups Nutrition Nugget: Fairlife Protein Shake KEYWORDS: Jenn Trepeck, Nutrition Nugget, Salad With A Side Of Fries, Health Tips, Wellness Tips, Dunkin Protein Drink, Protein Drinks, Fast Food Nutrition, Dunkin Menu, Protein Milk, Lactose Free Milk, Lactaid Brand, Nutrition Facts, Coffee Drinks, Protein Content, Starbucks Protein Drinks, Sugar Free Syrup, Vanilla Syrup, Almond Syrup, Protein Latte, Protein Refresher, Nutrition Nugget, Weight Loss, Wellness Podcast, Health Coach, Healthy Coffee Options, Nutrition Labels, Filtered Skim Milk, Reduced Fat Milk, Vitamin A, Vitamin D3, Lactase Enzyme, Artificial Growth Hormone Free, Dairy Milk, Non Dairy Options, Coffee Additives, Food Marketing, Added Sugar, Saturated Fat, Nutrition Myths, Healthy Eating, Protein Powder, Fast Food Coffee, Megan Thee Stallion Dunkin, Protein Trend, Is Dunkin Protein Drink Actually Healthy, Dunkin Protein Drink Nutrition Facts Review, Protein Coffee

Did you know that consuming alcohol, even casually, is classified in the same cancer risk category as tobacco and asbestos? Today’s conversation is all about the alcohol-cancer connection, the sober curious movement, and how we can make informed choices about our health. On Salad With a Side of Fries, Jenn Trepeck welcomes Cecily Mak, a former Silicon Valley attorney, breast cancer survivor, and author of Undimmed, for a conversation that is equal parts eye-opening science and deeply personal storytelling. Cecily shares how losing her mother to esophageal cancer and later facing her own breast cancer diagnosis led her to uncover this critical, under-discussed connection between alcohol and cancer risk, and what all of us can do with that information today. What You Will Learn in This Episode: ✅ The five distinct biological mechanisms that directly link alcohol and cancer. ✅ How the alcohol industry has followed a playbook similar to Big Tobacco, suppressing updates to alcohol labeling laws and lobbying against stronger public health disclosures for decades. ✅ What the sober curious movement looks like beyond the AA model and how alcohol moderation rather than full abstinence can still make a meaningful, measurable difference in your long-term health. ✅ How Cecily Mak's Eight Awarenesses framework helps individuals break free from unwanted habits by building agency, self-compassion, and intentional choice rather than relying on willpower or labels. The Salad With a Side of Fries podcast, hosted by Jenn Trepeck, explores real-life wellness and weight-loss topics, debunking myths, misinformation, and flawed science surrounding nutrition and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. TIMESTAMPS: 00:00 The truth about alcohol and cancer risk, why metabolizing alcohol releases a DNA-damaging carcinogen 04:34 Cecily's mother's cancer diagnosis and how years of alcohol dependency shaped her path forward 06:31 A 30-day experiment of an alcohol-free lifestyle reveals transformative benefits on sleep and relationships 08:29 Cecily's breast cancer diagnosis and the discovery linking her drinking history to breast cancer risk factors 12:40 Removing the dimmers and dependence on alcohol, and Cecily shares her journey of writing Undimmed: The Eight Awarenesses for Freedom from Unwanted Habits 17:55 Alcohol classified as a group one carcinogen and how it ranks alongside tobacco, asbestos, and UV radiation 20:14 A discussion on the fight to update the outdated alcohol labeling laws 25:54 The five biological pathways: acetaldehyde, elevated estrogen, oxidative stress, impaired DNA repair, and increased permeability 32:55 Choosing clarity and alcohol-free living as the foundation for personal agency 40:26 Releasing judgment and cultivating self-compassion as tools for sustainable habit change 45:39 Cecily's one most important takeaway: learning to listen to ourselves as the most powerful tool in breaking unwanted habits KEY TAKEAWAYS: 💎 The link between alcohol and cancer is not theoretical. Alcohol is a proven group one carcinogen that produces acetaldehyde and DNA damage with every single drink, regardless of amount. 💎 The big alcohol industry has spent millions lobbying against updated alcohol labeling laws, keeping the majority of Americans uninformed about risks that many doctors rarely discuss. 💎 You do not need to commit to a lifetime of sobriety for alcohol moderation to matter. Choosing two glasses of wine per week over seven creates a meaningful, cumulative shift in your breast cancer risk factors. 💎 True freedom from unwanted habits comes not from willpower or labels, but from awareness and agency, the foundation of Cecily Mak's Eight Awarenesses in Undimmed. ABOUT THE GUEST: Cecily Mak is a mom, entrepreneur, investor, and author of Undimmed. Former tech executive (GC, CRO, COO) at Silicon Valley tech...

Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about zero-calorie drinks and whether they are really the guilt-free option we have been led to believe. A well-known Copenhagen study compared four groups of people who drank a liter a day of regular soda, diet soda, milk, or water for six months, and the results were surprising enough to stop anyone mid-sip. Could a beverage with absolutely no calories still be working against your blood sugar, waistline and your metabolism? What do your gut, your pancreas, and even your taste buds have to do with it? Jenn digs into the science, questions the study's details, and shares what she has seen play out in real life with herself and her clients for years. But before you toss your diet soda or defend it to the end, you should hear what Jenn has to say about who this affects, why, and whether the calorie count on the label is telling you anywhere near the whole story. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become a Happy Healthy Hub Member Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram Nutrition Nugget: IQ Mix Copenhagen Study KEYWORDS: Jenn Trepeck, Nutrition Nugget, Salad With A Side Of Fries, Health Tips, Wellness Tips, Zero Calorie Drinks, Diet Soda, Artificial Sweeteners, Aspartame, Insulin Response, Blood Sugar, Weight Gain, Gut Microbiome, Metabolic Health, Calorie Counting, Sugar Cravings, Glucagon, Pancreas, Glucose, Fat Burning, Gut Bacteria, Sweet Taste Addiction, Copenhagen Study, American Journal of Clinical Nutrition, Diet Cola, Regular Soda, Sugar Soda, Milk, Water Intake, BMI, Non-Diabetic Subjects, Weight Loss, Caloric Beverages, Nutrition Research, Food Cravings, Hormones, Insulin Levels, Blood Pressure, Overweight, Obese, Beverage Choices, Wellness, Weight Management, Health Coaching, Microbiome, Nutrition Science, Zero Calorie Drinks And Weight Gain, Do Diet Sodas Cause Insulin Response