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

Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Javvy Coffee. With bold flavors ranging from chocolate raspberry truffle to brownie batter s'mores, and promises to help you "get healthier, lose weight, and reach your fitness goals," this coffee concentrate brand is making some serious noise on social media. But when Jenn digs into the nutrition facts and ingredient lists, things get interesting. Zero calories but full flavor? Natural ingredients but mysterious "natural flavors"? A serving size that seems suspiciously small? And why can't she find any information about who actually makes this product? Between the protein coffee's laundry list of health benefit claims, the concentrate's confusing nutrition labels, and sweeteners that are hundreds of times sweeter than sugar, Jenn has some thoughts. Is Javvy Coffee the convenient, guilt-free beverage solution it claims to be, or is there more to the story hidden behind the marketing language? 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, Coffee Concentrate Nutrition, Protein Coffee, Coffee Concentrate, Natural Flavors, Whey Protein Concentrate, Added Sugar, Zero Calories, Medium Chain Triglycerides, Reb M, Stevia Sweetener, Acacia Fiber, Arabica Coffee, Instant Coffee, Nutrition Facts, Serving Size, Ingredient Transparency, Food Marketing, Health Claims, Fitness Goals, Weight Loss Coffee, Functional Coffee, Coffee Syrups, Protein Creamer, Lactose Intolerance, Natural Sweeteners, Prebiotic Fiber, Pink Himalayan Salt, Coffee Flavors, Regenerative Farming, Ethical Sourcing, Caffeine Content, Brand Transparency, Label Reading, Food Science, Clean Ingredients, Coffee Alternative, Iced Coffee, Home Coffee, Is Javvy Coffee Good For Weight Loss? What Are The Ingredients In Protein Coffee

Are you dreading menopause? What if the menopause horror stories you've heard aren't the whole truth? Women across five continents have shared surprisingly different experiences with this inevitable life transition, and their insights might completely change how you approach your own future health. Jenn Trepeck hosts returning guest Zora Benhamou on Salad with a Side of Fries for a groundbreaking conversation about menopause around the world. As a gerontologist who's interviewed over 300 women from Vietnam to France, Zora reveals which symptoms appear universal, which treatments different cultures embrace, and why almost no one's mother prepared them for this transition, regardless of where they live. What You Will Learn in This Episode: ✅ How socioeconomic status and stress management impact the timing and severity of menopause symptoms across different cultures and communities worldwide. ✅ Why menopause experiences with hormone replacement therapy vary dramatically from Spain's hesitation to France's acceptance, and what this reveals about menopause stigma. ✅ The surprising universality of hot flashes and mood swings despite geographic differences, plus which Asian countries show remarkable openness about libido changes during the perimenopause transition. ✅ How gerontology research connects the mind-body connection to aging gracefully, and why understanding your entire life course health matters for longevity planning. 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 Global menopause perspectives and how cultural menopause experiences shape women's transitions worldwide 05:59 Understanding gerontology research and why the mind-body connection matters from birth through post menopause life 08:59 Gathering research from over 300 women about menopause, asking five questions 16:21 Socioeconomic status impact on perimenopause transition timing and how stress management affects menopause anxiety levels 20:54 Hot flashes: universality versus cultural differences in libido changes and mood swings during hormonal transitions 23:08 Hormone replacement therapy attitudes and HRT options 27:19 Understanding menopause as a spectrum with diverse experiences and tools to make the perimenopause transition easier 29:02 Breaking menopause stigma through conversation and recognizing menopausal depression as life-threatening, and why knowing it's hormones, not you, can save lives 30:47 Cultural differences in menopause discussion from the Czech Republic's ageism to varying levels of openness worldwide 33:21 How household support and reverence for older women create better menopause outcomes and easier transitions 36:18 Understanding perimenopause starts in mid-thirties with progesterone loss, not just something after age 50 38:40 The 103 menopause symptoms beyond hot flashes, including joint pain, anxiety, and sleep issues, are often misdiagnosed 39:43 Testing, measuring, and assessing perimenopause symptoms through data tracking and biohacking for better health KEY TAKEAWAYS: 💎 Women worldwide face similar dismissal from medical professionals regarding menopause symptoms, creating a universal gap in menopause education that leaves patients struggling to find proper menopause support and treatment options. 💎 Gerontology research reveals the aging process begins at birth, making perimenopause transition preparation in your thirties crucial for longevity planning rather than waiting until symptoms appear later in life. 💎 With 103 documented menopause...

Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Okinawan Sweet Potatoes. You've probably seen these purple beauties in your grocery store, but what’s so “super” about them? With their striking white exterior and vibrant purple interior, these potatoes offer substantial nutritional benefits, from high antioxidant levels to potential longevity benefits. Here's the catch: they also contain a whopping 61 grams of carbs per cup. How can a high-carb food support blood sugar balance? Well, the secret is in the way you prepare them. Jenn breaks down the fascinating science behind these potatoes, including their surprising glycemic index range and connection to one of the world's longest-living populations. Tune in to learn about this superfood and decide if you want to add it to your grocery list. 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: Cool Your Rice KEYWORDS: Jenn Trepeck, Nutrition Nugget, Salad With A Side Of Fries, Health Tips, Wellness Tips, Okinawan Sweet Potato, Purple Sweet Potatoes, Japanese Sweet Potatoes, Beni Imo, Hawaiian Sweet Potatoes, Antioxidants, Anthocyanins, Resistant Starch, Blood Sugar Balance, Glycemic Index, Vitamin A, Potassium, Fiber, Anti-Inflammatory Foods, Longevity Diet, Blue Zones, Okinawa Japan, Health Span, Superfoods, Nutrient Dense Foods, Immune Support, Cardiovascular Health, Hormone Production, Cancer Prevention, Chronic Disease Prevention, Short Chain Fatty Acids, Colon Health, Insulin Sensitivity, Vitamin C, B Vitamins, Morning Glory Family, Cooking Methods, Steaming Vegetables, Boiling Potatoes, Resistant Starch Benefits, Anti-Aging Foods, Skin Health, Micronutrients, Plant-Based Nutrition, Whole Foods, How To Cook Okinawan Sweet Potatoes For Blood Sugar Balance, Purple Sweet Potato Antioxidant Benefits Compared To Blueberries

Sexual health and wellness aren't just about pleasure; they are a critical health marker revealing what's happening inside your body. If you've noticed changes in your libido, you're receiving valuable information about your overall wellness. Are you ready to decode what your body is telling you? Host Jenn Trepeck welcomes Dr. Diane Mueller, a leading authority in sexual wellness and functional medicine, to explore why your libido is a health marker you can't afford to ignore. Together, they uncover the connections between sexual desire, cardiovascular health, hormonal balance, and stress management, while addressing the physical, personal, and relational barriers that impact your intimate wellness. What You Will Learn in This Episode: ✅ Why sexual health serves as a critical health marker revealing underlying imbalances in your cardiovascular system, hormones, and neurological function ✅ How oxytocin is released during intimacy provides powerful stress relief by lowering cortisol levels and supporting bone health, brain health, and connection ✅ The three pillars of low libido root causes: physical factors like pelvic floor health and blood flow, personal barriers including body image and shame, and relational communication challenges ✅ Practical interventions including specific supplements like citrulline for nitric oxide production, proper testing for thyroid health including reverse T3, and movement practices for embodiment 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 Libido as a health marker and why sexual wellness impacts overall well-being and longevity 04:04 Defining healthy libido and why medical definitions of hypoactive sexual desire disorder are inadequate 08:33 The connection between relationship health, weekly intimacy frequency, and happiness quotients in partnerships 09:44 Understanding oxytocin levels during orgasm versus cuddling and the profound impact on stress management 14:13 Advice for single individuals on self-pleasure, the Lioness device, and building body confidence independently 18:47 Why testosterone alone doesn't solve low libido and the multiple root causes requiring comprehensive approaches 25:21 Physical root causes, including pelvic floor health, blood flow, thyroid function, and neurological inflammation 34:43 Supplementation strategies using citrulline, nitric oxide precursors, magnesium, and VEGF enhancement through movement 37:43 Personal barriers around body image and shame processing through embodied movement and sensual dance practices 46:14 Relational communication in the bedroom and how 92% of satisfying sex lives involve open dialogue KEY TAKEAWAYS: 💎 Sexual health functions as your body's check engine light, signaling potential issues with circulation, hormone levels, thyroid function, or gut microbiome health 💎 Achieving orgasm raises oxytocin levels 100 times higher than hugging, providing powerful benefits for cardiovascular health, bone density, memory, and cortisol reduction 💎 Addressing low sexual desire requires examining three pillars: physical factors like pelvic floor strength and blood flow, personal elements including body image and trauma, and relational communication patterns 💎 Simple interventions like citrulline supplementation, checking reverse T3 levels, practicing embodied movement, and using devices for pelvic floor training can dramatically improve sexual wellness ABOUT THE GUEST: Dr. Diane Mueller, ND, DAOM, is a seasoned authority in sexual...

Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about the C-C-C, which stands for Catch, Challenge, Change. Do your negative thoughts secretly sabotage your health goals? When that inner voice says "you're too busy," "you have no willpower," or "you've failed again," is it telling the truth or just repeating old patterns that hold you back? Jenn introduces a practical mental tool to interrupt the defeating thought loops we all experience on our wellness journeys. But here's the real question: are you actually too tired for that workout, or is something else going on? Could the "evidence" of failure actually be hiding signs of progress you're refusing to see? Jenn breaks down how to catch these negative thoughts in action, challenge the beliefs behind them, and ultimately transform your inner dialogue. But the approach might surprise you. Is it really about being "1% better every day," or is there a more realistic way to build mental toughness without the pressure? 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, Negative Self-Talk. Catch, Challenge, Change, Mental Framework, Thought Patterns, Old Habits, Inner Dialogue, Limiting Beliefs, Self-Talk, Wellness Mindset, Weight Loss Mindset, Positive Thinking, Mental Toughness, Cognitive Reframing, Healthy Mindset, Behavior Change, Self-Sabotage, Motivation Strategies, Willpower Myths, Progress Tracking, Mindset Shift, Personal Growth, Mental Health Tools, Habit Building, Wellness Journey, Diet Culture, Fitness Goals, Self-Compassion, Negative Thoughts, Brain Patterns, Thought Management, Success Mindset, Health Goals, Mental Strength, Lifestyle Change, Wellness Tips, Healthy Habits, Self-Improvement, Goal Setting, Mindful Eating, Weight Management, Personal Development, How To Challenge Negative Thoughts About Dieting, Overcoming Limiting Beliefs In Weight Loss

Have you noticed that our food pyramid looks a little different? With the FDA’s 2026 release of the updated food pyramid and dietary guidelines, Jenn is here to unpack why these changes matter and what they might mean for your health and your plate. In this episode, host and health coach, Jenn Trepeck breaks down the controversial new dietary guidelines released by the FDA in 2026. From the seemingly dramatic increase in protein and dairy intake recommendations to her concerns about food quantity versus quality, what do these changes mean for us on an individual level or for our families? Jenn also discusses the massive implications for millions of Americans that rely on federal nutrition programs such as school lunch programs, SNAP benefits, the WIC program, and military meals. With the slogan “Make America Healthy Again” Jenn breaks down the resources to discern whether these new guidelines are based on evidence-based research or meat and dairy industry influence. Remember, nutrition is nuanced and individualized, there is not a “one-size-fits-all” dietary plan. What You Will Learn in This Episode: ✅ Why the new dietary guidelines impact millions of Americans through federal nutrition programs, including the school lunch program, SNAP benefits, and the WIC program, and how these changes will affect meal planning for the most vulnerable populations ✅ The controversial shift in protein recommendations from 0.8 to 1.2 to 1.6 grams per kilogram, and why this increase raises questions about evidence-based nutrition versus food industry influence ✅ The critical difference between public health recommendations and individual health needs, and why understanding this distinction is essential for making informed nutrition education decisions ✅ How the removal of the health equity lens and emphasis on red meat consumption without addressing food quality concerns demonstrates the challenge of creating truly comprehensive nutrition standards 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 Federal nutrition programs, why dietary guidelines feed students with varied nutrients from different food groups 01:48 New nutrition guidelines and the confusion that comes with the updated food pyramid 07:41 Why these dietary guidelines matter for military food assistance, school meals, and other federal nutrition programs 11:19 Statistics reveal 6.7 million on WIC, 41.7 million on SNAP benefits, and 30 million students receive school lunch nationwide 15:39 Breaking down the upside-down food pyramid showing meat and dairy at the top, vegetables and fruit in the middle, and whole grains at the bottom 21:26 Discussion on food industry funding and which beef, pork, and dairy associations paid dietary guideline committee members 24:15 Protein recommendations increase without any mention of food quality or emphasizing plant protein sources like legumes and beans 30:27 The recommendation of three servings of dairy per day ignores lactose intolerance and possible health impacts of dairy 32:53 Only three servings of vegetables recommended per day equals the same amount as dairy servings 36:18 Saturated fat capped at 10% creates a puzzle when combined with increased red meat consumption without quality considerations 41:15: Whole grains recommendation of two to four servings a day 44:01 Bottom line recommendations from the new guidelines assessment KEY TAKEAWAYS: 💎 The new dietary guidelines directly impact over 80 million Americans through federal nutrition programs,...

Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Carpe DM Pasta, the wheat-based pasta alternative that promises 55% less net carbs and a whopping 24 grams of fiber per serving. With modified wheat starch as the fiber source and backing from General Mills, this pasta raises intriguing questions. Could those 24 grams of fiber, still trigger unexpected blood sugar responses? What about wheat sensitivity concerns, even with European-style semolina? And are you missing crucial micronutrients when your fiber comes from grains instead of vegetables? Jenn breaks down whether this high-fiber alternative is truly a win for your health goals or just another processed food in disguise. 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 Wheat, Celiac, Gluten and Glyphosate Building a Balanced Plate The Health Tool No One’s Talking About KEYWORDS: Jenn Trepeck, Nutrition Nugget, Salad With A Side Of Fries, Health Tips, Wellness Tips, High Fiber Pasta, Modified Wheat Starch, Net Carbs, Wheat-Based Pasta, Gluten Sensitivity, Blood Sugar Response, Fiber Content, Processed Food, Balanced Plate, European Semolina, Vital Wheat Gluten, Nutrient Diversity, Micronutrients, Chickpea Pasta, Gut Microbiome, Leaky Gut, Protein Content, Quality Fat, Traditional Pasta, Pasta Alternative, Gluten Free, Ancient Wheat, Modern Wheat, Carb Heavy Foods, Food Sensitivity, Inflammation, Brain Fog, General Mills, Serving Size, Rule Of Five, Single Digit Net Carbs, Grain Fiber, Vegetable Fiber, Fruit Fiber, Inefficient Fuel, Health Goals, Weight Loss, Wellness Tips, Nutrition Facts, Food Label, Balanced Meal, Pasta Shapes, Wheat Intolerance, Digestive Health, Is Best Low Carb Pasta Alternatives For Weight Loss

Are you struggling with unexplained fatigue, stubborn weight gain, or brain fog despite doing all the "right" things? Mineral balancing might be the missing piece in your wellness puzzle. In this episode, we will explore how mineral deficiencies impact everything from thyroid health to energy levels, and why most people are walking around undernourished without even knowing it. Join Jenn Trepeck on Salad With a Side of Fries as she chats with Sophie Shepherd, founder of She Talks Health and a functional medicine expert. Sophie shares her transformative story of reversing Hashimoto's disease and gut dysfunction through mineral balancing and explains how most of us are severely undernourished despite eating well. Discover which everyday habits are silently depleting your magnesium, potassium, and sodium levels, why the calcium-to-potassium ratio matters more than you think for thyroid health, and how simple dietary shifts can restore your energy production and hormone balance without extreme measures or restrictive protocols. What You Will Learn in This Episode: ✅ How mineral imbalances contribute to thyroid dysfunction, chronic fatigue, and brain fog, and why traditional thyroid panels might not reveal the complete picture of your health ✅ The critical role of HTMA testing (hair tissue mineral analysis) in identifying nutrient deficiencies and understanding the unique mineral balance your body needs based on your life stage and stress levels ✅ Which everyday factors deplete your minerals most rapidly, including chronic stress, undereating, poor gut health, birth control, and other medications that create hidden nutritional deficiencies ✅ Practical food strategies to support adrenal function and energy production, including the benefits of high-quality sea salt, bone broth, coconut water, and why potatoes deserve a place in your mineral-rich diet 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 mineral balancing and how calcium-potassium ratios affect thyroid hormone absorption into cells 05:24 Sophie's health journey from IBS diagnosis to discovering Hashimoto's and reversing symptoms through functional medicine 09:52 Understanding minerals as the spark plugs of life and what mineral balance truly means for your body 11:50 Common signs of mineral deficiency, including fatigue, salt cravings, brain fog, mood swings, and PMS symptoms 14:41 Top mineral thieves in daily life, chronic stress, undereating, soil depletion, and medication side effects 17:28 When to consider functional lab testing versus focusing on foundational wellness habits and lifestyle changes 21:51 Food-first approach to mineral balancing, focusing on macro minerals like magnesium, sodium, and potassium 25:29 Debunking sodium fears and understanding the difference between table salt and high-quality Celtic sea salt, and mineral relationships and cofactors 30:31 Final thoughts on finding solutions to mineral imbalances and reclaiming energy through personalized nutrition 32:37 Brand recommendations, minerals that are overprescribed, and Sophie leaves the listeners with her final advice KEY TAKEAWAYS: 💎 Mineral balancing is not about taking random supplements but understanding your body's unique needs. The relationship between calcium and potassium is particularly crucial for thyroid health, as too much calcium relative to potassium prevents thyroid hormones from entering cells, leading to classic hypothyroid symptoms despite normal lab results. 💎 Chronic stress is the number one mineral

Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about NEAP Foods Protein Gel, the innovative portable protein option created by a runner-turned-strength-trainer who wanted a better alternative to chalky shakes and heavy bars. With 20 grams of protein, zero sugar, and minimal ingredients all in a convenient squeeze pouch, this gel may catch some attention in the fitness world. Jenn dives deep into the ingredient list, from bovine collagen to beneficial amino acids like L-tryptophan and L-methionine, and shares her thoughts on how it stacks up against other protein supplements. Could this be the solution for anyone looking for protein on the go without compromise? What does Jenn really think about the collagen source, the sweeteners, and whether this gel is worth adding to your routine? Tune in to find out. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become a Happy Healthy Hub Member Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram KEYWORDS: Jenn Trepeck, Nutrition Nugget, Salad With A Side Of Fries, Health Tips, Wellness Tips, Protein Gel, NEAP Foods, Portable Protein, Collagen Protein, Post Workout Protein, Pre Workout Nutrition, Protein Supplements, Bovine Collagen, Hydrolyzed Collagen, Protein Absorption, Muscle Building, Strength Training Nutrition, Protein On The Go, Meal Replacement, Protein Powder Alternatives, Natural Flavors, Sugar Free Protein, Low Carb Protein, Monk Fruit Sweetener, Stevia Extract, L Tryptophan, L Methionine, Amino Acids, Antioxidants, Tissue Repair, Serotonin Production, Clean Ingredients, Food Label Analysis, Nutrition Facts, Protein Bars, Protein Shakes, Energy Gels, Intra Workout Fuel, Functional Foods, Convenient Nutrition, Shelf Stable Protein, Zero Sugar Supplements, Collagen Types, Whey Protein Comparison, Fitness Nutrition, Athletic Performance, Protein Intake, Best Portable Protein Gel For Athletes, How To Choose Protein Supplements Without Fillers

Does your New Year's plan already feel like a struggle? Here's the truth bomb you need—motivation is fickle and commitment is your secret weapon. If you're tired of the same old "just have more willpower" advice, this conversation is about to change everything about how you approach changing your habits. Jenn Trepeck keeps it refreshingly honest on Salad with a Side of Fries as she chats with Dr. Sherry Price about what actually works when you're trying to create sustainable habits. Dr. Price gets vulnerable about her struggle with overdrinking and why the "perfect plan" kept failing her. They dive into the gloriously messy middle of change, why progress over perfection isn't just a cute saying, and how giving yourself grace (yes, actual grace!) is the missing ingredient in your wellness journey. No BS, no toxic positivity—just real talk about behavioral changes that stick. What You Will Learn in This Episode: ✅ Why motivation vs commitment makes all the difference—and how to shift from white-knuckling your goals to honoring your deeper desires for sustainable habits ✅ The truth about the messy middle of transformation and why the uncomfortable middle phase is actually where the real magic (and learning) happens in your behavioral change journey ✅ How to navigate the witching hour cravings and understand that your body needs time to reach a new homeostasis—plus why knowing cravings will eventually disappear is game-changing ✅ The power of radical honesty with yourself and finding the right support system that aligns with your actual goals, not someone else's version of perfection The Salad With a Side of Fries podcast, hosted by Jenn Trepeck, explores real-life wellness and weight-loss topics, debunking myths, misinformation, and flawed science surrounding nutrition and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. TIMESTAMPS: 00:00 Dr. Price shares her personal story of overdrinking, the witching hour and why knowing better doesn't always mean doing better when it comes to breaking unhealthy habits 09:31 The critical difference between motivation vs commitment and why toxic independence keeps high achievers stuck in unhealthy patterns 13:37 Progress over perfection for lasting behavioral change and learning to give yourself grace through transformation 18:22 Why cravings are normal during habit change and how understanding your body's need for homeostasis makes the process less mythical and more manageable 23:31 The importance of radical honesty with yourself, defining your next phase, and navigating social situations without fear of judgment 27:30 Focusing on what you're gaining rather than what you're giving up—reframing desire to support sustainable habits and feeling good the next day 30:56 Practical strategies for handling the moments when your body signals cravings 33:20 Exploring different wellness focuses beyond alcohol—stress management, sleep, hydration, and movement as areas for habit change 37:05 The role of self-compassion in creating lasting change and why beating yourself up never leads to sustainable transformation KEY TAKEAWAYS: 💎 Willpower is finite and eventually runs out—true transformation comes from building commitment to yourself, not relying on fleeting motivation or beating yourself up when things don't go perfectly according to plan 💎 The messy middle is where real growth happens during behavioral change—people who get from A to B in a straight line often haven't learned the skills needed to maintain their changes when life inevitably happens 💎 Your body needs time to adjust to new patterns and reach homeostasis, which means cravings and discomfort during habit change are not signs of failure but normal biological responses...

Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Your Face and how the expressions you make while working out might be completely sabotaging your fitness goals. Could clenching your jaw and squinting through that last rep actually be telling your body you're in danger and ramping up your cortisol levels? On the flip side, what if something as simple as smiling or laughing during exercise could rewire your brain to associate movement with joy and reward? Jenn explores the fascinating connection between your facial expressions and your autonomic nervous system—but is forcing a smile during a brutal workout realistic, or will it actually make a difference in how your body responds to exercise? Tune in to find out. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become a Happy Healthy Hub Member Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram KEYWORDS: Jenn Trepeck, Nutrition Nugget, Salad With A Side Of Fries, Health Tips, Wellness Tips, Facial Expressions During Exercise, Exercise And Stress Relief, Autonomic Nervous System, Sympathetic Nervous System, Parasympathetic Nervous System, Fight Or Flight Response, Rest And Digest, Cortisol Levels, Exercise Fatigue, Smiling While Exercising, Dopamine Release, Endorphins, Cranial Nerve Seven, Facial Nerve, Amygdala, Mid Cingulate Cortex, Mind Body Connection, Nervous System Signals, Jaw Clenching, Exercise Struggle, Workout Recovery, Group Fitness Classes, Exercise Motivation, Finding Joy In Movement, Body Movement, Physical Activity, Workout Mindset, Exercise Psychology, Stress Response, Danger Signals To Body, Safety Signals, Brain Programming, Reward Response, Exercise Enjoyment, Running Tips, Half Marathon Training, Exercise Pace, Movement Types, Fitness Instructors, Health Coach, Wellness And Weight Loss, Nutrition And Fitness, Exercise Benefits, How Facial Expressions Affect Exercise Performance And Stress, Smiling During Workouts To Release Endorphins And Reduce Cortisol

Ready to stop playing food detective and actually feel good, enjoying food again? If you're exhausted from cutting out every food under the sun and still dealing with food sensitivities, this episode is for you. Jenn Trepeck is joined by the Autoimmunity Nutritionist, VJ Hamilton on Salad With a Side of Fries for an honest talk about gut health, chronic fatigue, and why that endless list of food sensitivities might not be about the food at all. VJ gets personal about her own autoimmune disease journey and shares the functional medicine secrets that have helped her and her clients ditch the restrictions and heal the root cause. Together, they break down nutrient depletion, inflammation management, digestive issues, and simple daily habits that support root cause healing without making you feel like a failure every time you eat. What You Will Learn in This Episode: ✅ Why nutrient depletion and digestive issues are often the real culprits behind food sensitivities—not the foods themselves—and how to address nutrient absorption at the cellular level ✅ How to support your gut health through simple daily practices like stewed apples, bone broth, and vagal tone exercises that regulate your immune system support ✅ The connection between stress management, shallow breathing, and chronic fatigue, plus practical ways to calm your nervous system and improve digestion ✅ When to temporarily eliminate trigger foods while working on root cause healing versus living in permanent inflammation management restriction mode The Salad With a Side of Fries podcast, hosted by Jenn Trepeck, explores real-life wellness and weight-loss topics, debunking myths, misinformation, and flawed science surrounding nutrition and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. TIMESTAMPS: 00:00 Nutrient depletion is often the real issue behind food sensitivities, not the foods themselves 05:32 VJ's journey from CPA to Autoimmunity Nutritionist after multiple autoimmune disease diagnoses 10:20 Why physicians focus on symptoms instead of root cause healing for inflammation management 14:57 Common signs of gut health issues: brain fog, anxiety, chronic fatigue, and digestive issues 17:50 Why autoimmune disease affects women more than men: hormones, stress, and X chromosomes 23:14 How to heal instead of restrict: addressing gut microbiome imbalances and nutrient absorption 28:20 Simple daily practices for gut health: stewed apples, bone broth, omega-3s, and polyphenols, and why movement is key to feeling well 33:16 Stress management through vagal tone stimulation: deep breathing, gargling, and singing 36:40 Improving nutrient absorption by eating in a rested state and chewing food properly 40:01 Working on the gut so you can reintroduce foods KEY TAKEAWAYS: 💎 Food sensitivities often stem from gut microbiome imbalances, inflammation, or poor nutrient absorption rather than the foods themselves—healing your gut can help you reintroduce foods you once reacted to. 💎 Supporting vagal tone through simple practices like deep belly breathing, gargling, and singing helps shift your body from fight-or-flight to rest-and-digest, dramatically improving digestive issues and immune system support 💎 Nutrient depletion happens not just from inadequate intake but also from poor digestion, wrong nutrient forms, or inability to utilize nutrients at the cellular level—addressing root cause healing requires looking beyond what's on your plate 💎 Temporary food sensitivities elimination while working on underlying gut health is different from permanent restriction—the goal is always to heal and reintroduce, not live in limitation forever ABOUT THE GUEST: VJ Hamilton, AKA The Autoimmunity...

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

Stop letting diet culture and social media define what wellness means for you. It's time to cut through the noise, ditch the "shoulds," and create your own personal wellness blueprint that actually fits your life. Ready to redefine wellness on your own terms? In this episode of Salad With a Side of Fries, host Jenn Trepeck tackles the big question: what is wellness? How do you move beyond BMI charts, diet industry trends, and Instagram influencers to define wellness that prioritizes energy, longevity, and improves quality of life? From understanding health outcomes versus disease prevention to building healthy habits that support both physical health and mental health, this episode gives you the tools to filter wellness noise and focus on what truly matters. Discover how to set health goals that honor your body, mind, and spirit—and learn why a wellness journey should never mean opting out of life. What You Will Learn in This Episode: ✅ How to create your own personal wellness definition that goes beyond weight loss and BMI to include energy, longevity, and quality of life ✅ Why the diet industry and social media influencers may not be pursuing the same health goals you are—and how to filter their advice accordingly ✅ The difference between preventing disease and achieving optimal wellness, including how to move from zero (absence of illness) to the positive numbers on the health outcomes spectrum ✅ Practical ways to assess your wellness journey by examining what's standing in the way of your desired experiences, from playing with your kids to traveling in your 80s The Salad With a Side of Fries podcast, hosted by Jenn Trepeck, explores real-life wellness and weight-loss topics, debunking myths, misinformation, and flawed science surrounding nutrition and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. TIMESTAMPS: 00:00 Defining wellness for 2026, and understanding what it means before setting health goals 05:27 Doctors focus on disease prevention rather than optimal wellness and longevity, and what questions should your doctor be asking 13:14 Why today's diet industry has rebranded as "wellness" and how to recognize marketing versus substance 16:00 The marathon training trap: why social media algorithms push content that may not align with your personal wellness goals 19:26 The flawed premise behind belly fat articles and why stress management matters more than specific foods 24:16 What wellness is NOT: BMI, disease states, cleanses, or opting out of social wellness and life events 27:30 Jenn's wellness definition: having energy to live your life, mental bandwidth, and freedom to choose rather than just survive 30:29 Using wearables and tools like heart rate variability to inform your wellness journey and empower better choices 35:05 Critical questions to define personal wellness: what do you want in life, and what's standing in your way right now 41:25 Discussion of perfectionism versus discernment and making choices KEY TAKEAWAYS: 💎 Wellness isn't a number on a scale or your BMI—it's the energy to live your life fully, the ability to sleep through the night without pain, and having mental bandwidth to show up for your job, family, and joy. True wellness definition prioritizes freedom over restriction. 💎 The diet industry has rebranded itself as “wellness”, pushing everything from protein-packed products to functional supplements. Filter this noise by asking: Does this align with MY health goals, or someone else's? What works for marathon runners may not serve your personal wellness vision. 💎 Western medicine focuses on getting you back to zero (absence of disease), but optimal wellness exists in the positive numbers—this is where longevity, vitality, and...

Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about AND. What if the secret to achieving your 2026 health goals isn't about choosing between this OR that, but embracing this AND that? Jenn challenges the pervasive binary thinking that dominates diet culture—the "eat this, not that" mentality that's been marketed to us for years. But can we really have high protein AND high fiber, enjoy nourishing meals AND joyful treats, pursue professional success AND personal wellness? Jenn explores how the power of "and" might transform not just our relationship with food, but our entire approach to health, relationships, and even conflicting ideas. Is it possible to hold two seemingly opposite truths at the same time, or are we destined to choose sides? What does Jenn really think about finding balance in a world that demands we pick a lane? Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become a Happy Healthy Hub Member Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram The Longevity Equation KEYWORDS: Jenn Trepeck, Nutrition Nugget, Salad With A Side Of Fries, Health Tips, Wellness Tips, Binary Thinking, Diet Culture, Nutrition Balance, Health Coaching, Quality Fuel, Plant Forward Eating, Animal Based Protein, Mindful Eating, Joyful Treats, Strength Training, Restorative Movement, Sleep Quality, Social Connection, Functional Medicine, Lifestyle Medicine, Weight Loss Strategies, Wellness Goals, New Year Resolutions, Food Choices, Flexible Dieting, Intuitive Eating, Emotional Wellness, Mental Health Balance, Longevity Equation, Connection And Health, Pharmaceutical Alternatives, Supplement Integration, Blood Work Analysis, Personal Wellness, Professional Performance, Restrictive Mindset, Food Freedom, Healthy Habits, Sustainable Nutrition, Wellness Community, Health Transformation, Body Positivity, Nutrition Science, Wellness Myths, Evidence Based Nutrition, How To Stop Binary Thinking About Food, Integrating Health And Enjoyment In 2026

Are your New Year's resolutions setting you up for success or just another cycle of diet culture? Before you jump into the latest trend, discover what nutrition recommendations actually work for lasting health. It's time to pull back the curtain on what's really required for sustainable habits in 2026. In this episode of Salad With a Side of Fries, host Jenn Trepeck is joined by Tara Schmidt, registered dietitian and Instructor of Nutrition at Mayo Clinic, to cut through the noise of fad diets and quick fixes. Together, they explore evidence-based nutrition, the truth about GLP-1 medications, why weight management shouldn't focus solely on the scale, and how to build lifestyle changes that actually last beyond January. What You Will Learn in This Episode: ✅ Why your weight loss goals shouldn't focus on the number on the scale and what health metrics actually matter for long-term wellness and disease prevention ✅ The truth about popular trends like 75 Hard, macro counting, low-carb diets, and GLP-1 medications—when they work, when they don't, and what's missing from the conversation ✅ How to identify your personal barriers to change and create sustainable habits using the strategies that have worked for you in the past (hint: it's called the You Plan) ✅ What longevity strategies and evidence-based nutrition principles you should actually focus on in 2026, including sleep, strength training, and nourishment over restriction The Salad With a Side of Fries podcast, hosted by Jenn Trepeck, explores real-life wellness and weight-loss topics, debunking myths, misinformation, and flawed science surrounding nutrition and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. TIMESTAMPS: 00:00 Challenging diet culture in 2026 with Tara Schmidt from Mayo Clinic 06:24 How growing up in the 90s diet culture shaped Tara's approach to nutrition recommendations and patient care 08:34 Deconstructing weight bias in resolutions and why your weight is just a number, not a measure of health 12:12 Truth bombs on popular trends: 75 Hard, low-carb diets, and macro counting—when they help and when they harm 18:32 Tara’s advice when someone isn’t losing weight each week, and the important metrics 22:11 Deep dive into GLP-1 medications: the tool versus magic pill debate and why lifestyle changes still matter 28:38 Getting your nutrients from fruits, veggies and other supplements 32:26 Where to start with health goals in 2026: asking better questions about what will make you feel better and longevity strategies that matter: sleep, strength training and mindfulness 36:40 Planning for barriers and creating backup strategies so sustainable habits stick when life happens 39:34 Why balance is a verb, not a destination, and how to keep adjusting your approach in real time 41:00 Creating your personalized nutrition plan using what's worked for you before KEY TAKEAWAYS: 💎 Your weight is simply your gravitational pull—not a measure of your worth or health. Focus on body composition, sleep quality, energy levels, and other health metrics that actually indicate wellness rather than obsessing over scale numbers. 💎 Popular programs like 75 Hard and trends like macro counting can work for some people, but ask yourself why you're doing them and whether they're sustainable habits you can maintain long-term, not just until your wedding or vacation. 💎 GLP-1 medications are tools, not magic pills—they work best when combined with nutrition recommendations, strength training, and lifestyle changes. Without proper support and education, people risk nutritional deficiencies and regaining weight. 💎 The best weight management plan is the one you create for yourself based on what's worked in your past, adapted...

Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Perk Energy, specifically their Tan Mocha Latte, which has been making waves on social media (Shout out to Amanda S for submitting this one in the IG DMs). Jenn researched, and she's raising some interesting questions. The company promises energy, wellness, and "maximum awesomeness," but when Jenn breaks down the actual ingredients, the picture becomes more complex. Jenn weighs the pros and cons and reveals whether this product earns her recommendation—or if your money might be better spent elsewhere. Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES: Become a Happy Healthy Hub Member Jenn’s Free Menu Plan A Salad With a Side of Fries A Salad With A Side Of Fries Merch A Salad With a Side of Fries Instagram KEYWORDS: Jenn Trepeck, Nutrition Nugget, Salad With A Side Of Fries, Health Tips, Wellness Tips, Perk Energy Review, Functional Coffee Alternatives, Protein Coffee Mix, Collagen Supplements, Energy Drink Powders, Caffeine Anhydrous, MCT Oil Benefits, Sugar Free Coffee Creamer, Nutritional Supplements Review, Coffee Replacement Drinks, Vitamin D Supplementation, Antioxidant Blends, Non-GMO Energy Drinks, Gluten Free Coffee Mix, Whey Protein Isolate, Bovine Collagen Peptides, Natural Sweeteners, Sucralose Concerns, Blood Sugar Management, Insulin Resistance, Coconut Oil Powder, Morning Energy Boost, Caffeine Free Options, Lactose Free Alternatives, Tan Mocha Latte, Healthy Coffee Drinks, Nutrition Facts Analysis, Ingredient Breakdown, Product Label Reading, Wellness Beverages, Matcha Alternatives, Adrenal Function Support, Immune System Support, Sugar Alcohol Effects, Saturated Fat Sources, Medium Chain Triglycerides, Third Party Testing, GMP Certified Products, Food Marketing Analysis, Supplement Quality Standards, Peanut Free Products, Is Perk Energy Mix Worth The Hype For Morning Coffee Replacement, Best Protein Coffee Powder With Collagen For Energy

Are you ready to discover which Salad With a Side of Fries episodes truly changed lives in 2025? Join Jenn for an inspiring countdown of transformative wellness conversations that tackle everything from heart rate variability to hormone health and pre-diabetic prevention. These game-changing discussions offer practical insights you can implement immediately. Jenn Trepeck, host of Salad With a Side of Fries, reveals the top 10 episodes of 2025. She shares powerful conversations about blood sugar management, diet culture, and flexible habits that serve your health goals. From understanding how to improve heart rate variability naturally to demystifying hormones and breaking free from rigid wellness rules, this episode delivers a curated playlist of wellness habits that honor real life. What You Will Learn in This Episode: ✅ How heart rate variability acts as a speedometer for your physiology and practical ways to improve it using wearable technology for better health monitoring. ✅ Why hormone health isn't mysterious or taboo—discover how hormones communicate what your body needs and why birth control effects differ from what you've been told. ✅ The truth about pre-diabetic prevention through daily food choices and why small, consistent changes matter more than once-yearly doctor visits for blood sugar management. ✅ How to break free from diet culture and rigid habits by embracing the "Yes, And" approach to wellness habits that honor both your body and soul. The Salad With a Side of Fries podcast, hosted by Jenn Trepeck, explores real-life wellness and weight-loss topics, debunking myths, misinformation, and flawed science surrounding nutrition and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. TIMESTAMPS: 00:00 The annual countdown tradition of reviewing the Top 10 Episodes of 2025 05:03 Episode 324: Have Your Cake and Feel Great—breaking free from food shame and diet culture while enjoying treats 06:55 Episode 302: The “Yes And” in Healthcare (feat. Andrea Nakayama)—combining Western medicine with lifestyle medicine and holistic health 09:09 Episode 313: Rigid vs.Flexible Habits (feat. Monica Packer)—escaping perfectionism and the all-or-nothing mindset 12:37 Episode 312: Daily Habits That Serve or Sabotage Your Health and Hormones —understanding context and nuance 14:13 Episode 324: Hormones Are Your Check Engine Light (feat. Jillian Greaves)—demystifying hormone health and birth control effects on women's bodies 20:03 Episode 288: Use Your Heart Monitor to Improve Your Health (feat. Torkil Færø)—tracking Heart Rate Variability 23:11 Episode 303: Everyone Is Pre-Diabetic Unless…—why prevention happens daily through food choices, not annual checkups 30:04 Episode 292: Your

Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Mosh Bars. You've probably seen these bars —they're the ones co-founded by Maria Shriver and her son Patrick Schwarzenegger that promise to fuel your brain AND your body. Sounds pretty amazing, right? Well, Jenn's doing what she does best: reading the label so you don't have to. She's checking out the Peanut Butter Chocolate Crunch flavor because, let's be honest, who wouldn't pick that one first? Jenn's breaking down all those fancy brain ingredients like citicoline and Lions Mane, but she's also keeping it real about what you're actually getting versus what the marketing wants you to believe. Are you really getting enough of the good stuff to make a difference? Is this a breakfast, a snack, or something in between? And what's the deal with all those sweeteners? Tune in to hear Jenn's honest take—no fluff, just the facts you need to decide if Mosh Bars deserve a spot in your pantry! 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: RxBars ‘Shroom Talk (feat. Jeff Chilton) Mushrooms are Nature's Technology (Feat. Alex Wolfe) Nutrition Nugget: Ashwagandha Nutrition Nugget: Omega 6s KEYWORDS: Jenn Trepeck, Nutrition Nugget, Salad With A Side Of Fries, Health Tips, Wellness Tips, Brain Supporting Ingredients, Cognizin Citicoline, Protein Bar Nutrition, Lions Mane Mushroom, Ashwagandha Benefits, Omega 3 Fatty Acids, Vitamin D3 Sources, Vitamin B12 Supplements, Nootropic Ingredients, Sugar Alcohol Side Effects, Peanut Butter Chocolate Crunch, Whey Protein Isolate, Grass Fed Milk Protein, Tapioca Fiber Benefits, Natural Flavors, Stevia Sweetener, Monk Fruit Extract, Brain Health Snacks, Post Workout Fuel, Pre Workout Snack, Gluten Free Protein Bars, Net Carbs Calculation, Macro Nutrient Balance, Quality Fat Sources, Flaxseed Omega 3, KSM 66 Ashwagandha, Effective Dose Research, Clinical Studies Nutrition, Maria Shriver Products, Patrick Schwarzenegger, RX Bars Comparison, Go Macro Bars, Breakfast Replacement Bars, Snack On The Go, Cognitive Function Foods, Mental Performance Supplements,...

Feel like you’re in a routine of work, happy hour/holiday parties, too much food or alcohol and too little sleep? Or maybe you’re looking for social plans that don’t revolve around cocktails. If you struggle with blood sugar crashes, afternoon slumps, and that constant feeling of hunger, this episode may just be the key to finally feeling in control of your health—especially during the holiday season. In this episode of Salad With a Side of Fries, Jenn Trepeck welcomes Sarah Wragge, founder of Sarah Wragge Wellness, to discuss building a community and connecting with colleagues or friends without relying on alcohol-centered social events. They explore practical strategies for blood sugar balance, the power of starting your day with a protein-rich breakfast, effective food-sequence techniques, and how to create meaningful connections through fitness and wellness activities rather than traditional happy hours. Sarah shares her journey from corporate advertising to holistic nutrition coaching and reveals that balancing blood sugar throughout the day is the foundation for sustainable health. What You Will Learn in This Episode: ✅ How blood sugar balance through strategic meal timing (eating every 3-4 hours with protein, fat, and fiber) eliminates food noise, constant hunger, prevents energy crashes, and helps you feel satisfied throughout the day without obsessing about food. ✅ The transformative power of alkalizing the body before coffee using greens to combat inflammation, improve digestive health, boost morning energy levels, and counteract the acidic effects of caffeine, sugar, and processed foods. ✅ Why building a wellness community through fitness classes, morning coffee dates, and movement activities creates deeper connections than alcohol-centered socializing, plus practical alcohol guidelines like consolidating drinking days and choosing quality over quantity. ✅ The strategic approach to holiday indulgences using food sequencing—stacking nutrition with protein breakfast and meals throughout the day before dessert—to prevent blood sugar spikes and enjoy treats without guilt or post-meal crashes. 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 Blood sugar balance strategies, meal timing for sustained energy and Sarah Wragge's journey from corporate advertising to holistic nutrition coaching 05:19 Shifting wellness connection from alcohol-centered dinners to activities like a fitness class 08:44 Building wellness community through coffee dates instead of happy hours and fixing the holiday mindset: small daily choices vs. January diet mentality 12:37 Alkalizing the body with greens before coffee for digestive health 16:07 Food sequencing and eating more less often for blood sugar stability 21:24 Strategic alcohol guidelines: consolidating drinking days and picking your number 25:08 Planning protein-forward meals before indulgences to prevent energy crashes 31:37 Choosing to feel good every day 35:52 The next frontier: micronutrients and fiber intake beyond macro tracking KEY TAKEAWAYS: 💎 Blood sugar balance is foundational to our health—eating protein-rich meals every 3-4 hours prevents energy crashes and reduces constant hunger, helping you feel satisfied throughout the day. 💎 Alkalizing your body with greens before coffee can transform your morning energy, improve digestion, and reduce inflammation caused by acidic foods like caffeine, sugar, and processed items. 💎 Connection over cocktails—shifting networking and social...