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

Nutrition Nugget: Your Face

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 MemberJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramKEYWORDS: 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

Stop Eliminating Foods and Start Healing (feat. VJ Hamilton)

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 modeThe 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 themselves05:32 VJ's journey from CPA to Autoimmunity Nutritionist after multiple autoimmune disease diagnoses10:20 Why physicians focus on symptoms instead of root cause healing for inflammation management14:57 Common signs of gut health issues: brain fog, anxiety, chronic fatigue, and digestive issues17:50 Why autoimmune disease affects women more than men: hormones, stress, and X chromosomes23:14 How to heal instead of restrict: addressing gut microbiome imbalances and nutrient absorption28:20 Simple daily practices for gut health: stewed apples, bone broth, omega-3s, and polyphenols, and why movement is key to feeling well33:16 Stress management through vagal tone stimulation: deep breathing, gargling, and singing36:40 Improving nutrient absorption by eating in a rested state and chewing food properly40:01 Working on the gut so you can reintroduce foodsKEY 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 foreverABOUT THE GUEST: VJ Hamilton, AKA The Autoimmunity Nutritionist, is the founder of the Autoimmune Nutrition Clinic and a leading expert in autoimmune disease, specialising in skin disorders, chronic fatigue, joint health, and digestive issues for both men and women. As a Registered Nutritionist with a Medical Science degree (BSc) in Biochemistry & Immunology and a Certified Functional Medicine Practitioner at the renowned Institute for Functional Medicine (IFM), VJ uses evidence-based nutritional therapies to support her clients in transforming their health.After overcoming her own experience with multiple autoimmune conditions, including alopecia areata, psoriasis, and post-viral chronic fatigue syndrome, VJ has been symptom-free for over ten years. She now supports others through her clinical work and her membership in The Root Reset® Circle, helping people take a personalised, root-cause approach to autoimmune health and regain confidence and control over their well-being.VJ also hosts the highly regarded podcast The Autoimmune Reset®, where she provides expert insights into managing autoimmune diseases and offers practical advice to improve their health and well-being. She has been featured in Vogue, GQ, Cosmopolitan, and The Telegraph and is the co-author of Empowerment in Health & Wellness. A passionate advocate for autoimmune health, VJ has hosted a variety of corporate and in-person events, as well as webinars on topics such as menopause, arthritis, and inflammatory skin issues. RESOURCES: Become a Happy Healthy Hub MemberJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramAbout Uncomplicating WellnessText ‘Book’ to 833-801-0500GUEST RESOURCES: The Autoimmunity Nutritionist - WebsiteThe Autoimmune RESET - PodcastThe Autoimmunity Nutritionish - YouTubeVJ Hamilton - Autoimmune Expert BSc - Instagram VJ Hamilton: The Autoimmunity Nutritionist - FacebookThe Autoimmunity Nutritionist - LinkedInThe Autoimmune Forum | Unite, Support & Thrive with Autoimmune Disease | FacebookQUOTES: 03:17 "We're going to give everybody options instead of continuously removing foods from their life." - Jenn Trepeck14:03 "Doctors are focusing on the symptoms and addressing those specific things, maybe removing triggers versus saying okay, let's get to the underlying issue to truly heal." - Jenn Trepeck23:26 "The reason that we are reacting to so many foods is often that there is an underlying imbalance in the body, which for the most part is in the gut." - VJ Hamilton23:40 "A lot of times the recommendation is to remove gluten, remove dairy, and people start to feel some relief and then they say, okay, this is just going to be the rest of my life." - Jenn Trepeck27:14 "You may remove certain foods so that we're not continuing to assault the system while we do things to heal, and then the objective would be that we heal and we could potentially add some things back in." - Jenn Trepeck31:26 "Movement is really key. If you're not moving, it means that your lymphatic system can become quite sluggish, and this helps to move immune cells around the body and helps to detoxify and get rid of the waste." - VJ HamiltonSEO KEYWORDS: Jenn Trepeck, Salad With A Side Of Fries, Nutrition Nugget, Health Coach, Weight Loss For Real Life, Autoimmune Disease Nutrition. Stop Eliminating Foods, Gut Health, Nutrient Depletion, Chronic Fatigue, Food Sensitivities, Inflammation Management, Root Cause Healing, Digestive Issues, Immune System Support, Vagal Tone, Stress Management, Nutrient Absorption, Functional Medicine, Autoimmune Recovery, Gut Microbiome, Autoimmune Nutrition Clinic, Food Elimination Diet, Gut Barrier Function, Short Chain Fatty Acids, Histamine Intolerance, Brain Fog Solutions, Joint Pain Relief, Chronic Inflammation, Psoriasis Treatment, Alopecia Areata, Functional Medicine Practitioner, Digestive Enzyme Support, Lymphatic System Health, Blood Sugar Regulation, Perimenopausal Symptoms, Gut Brain Axis, Stomach Acid Levels, Microbiome Balance, Anti-Inflammatory Diet, Nervous System Regulation, How To Heal Autoimmune Disease Naturally, Stop Food Restriction Start Healing

Nutrition Nugget: Three Decisions

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 MemberJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramKEYWORDS: 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

WTF is Wellness?

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 80sThe 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 goals05:27 Doctors focus on disease prevention rather than optimal wellness and longevity, and what questions should your doctor be asking13:14 Why today's diet industry has rebranded as "wellness" and how to recognize marketing versus substance16:00 The marathon training trap: why social media algorithms push content that may not align with your personal wellness goals19:26 The flawed premise behind belly fat articles and why stress management matters more than specific foods24:16 What wellness is NOT: BMI, disease states, cleanses, or opting out of social wellness and life events27:30 Jenn's wellness definition: having energy to live your life, mental bandwidth, and freedom to choose rather than just survive30:29 Using wearables and tools like heart rate variability to inform your wellness journey and empower better choices35:05 Critical questions to define personal wellness: what do you want in life, and what's standing in your way right now41:25 Discussion of perfectionism versus discernment and making choicesKEY TAKEAWAYS: 💎 Wellness isn't a number on a scale or your BMI—it's the energy to live your life fully, the ability to sleep through the night without pain, and having mental bandwidth to show up for your job, family, and joy. True wellness definition prioritizes freedom over restriction.💎 The diet industry has rebranded itself as “wellness”, pushing everything from protein-packed products to functional supplements. Filter this noise by asking: Does this align with MY health goals, or someone else's? What works for marathon runners may not serve your personal wellness vision.💎 Western medicine focuses on getting you back to zero (absence of disease), but optimal wellness exists in the positive numbers—this is where longevity, vitality, and actual health outcomes live. Don't wait for your doctor to tell you there's a problem before prioritizing your health.💎 Create your wellness journey by identifying what experiences you want in life and what's standing in the way. Whether it's getting off the toilet independently at 90 or traveling with friends in your 80s, your daily choices today determine your future capabilities.RESOURCES: Become a Happy Healthy Hub MemberJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramAbout Uncomplicating WellnessText ‘Book’ to 833-801-0500The Kids are Not Alright. Are We? #skinnytok #tiktoxic (feat. Dr. Jillian Lampert)Nutrition Nugget: Mosh BarsNutrition Nugget: CreatineTop 5 Tips for Digesting Nutrition NewsBMI is BSTop 10 of 2025QUOTES: 13:08 "I wish I had a different word for it because I think today, wellness is just a code word for today's diet industry." - Jenn Trepeck25:30 "If your plan has you opting out of life, it's not your plan for life." - Jenn Trepeck27:42 "Wellness is the energy to live your life. It's the ability to chase your kid up the hill and roll down laughing. It's sleeping through the night without pain. It's thinking about something other than food all day." - Jenn Trepeck37:07 "What you do today has everything to do with where we'll be 12 weeks from now. So what's standing in the way of us being able to get up off the toilet by ourselves when we're 80, when we're 90, when we're 110?" - Jenn TrepeckSEO KEYWORDS: Jenn Trepeck, Salad With A Side Of Fries, Nutrition Nugget, Health Coach, Weight Loss For Real Life, Defining Wellness, Medical System, Disease Prevention, Stress Management, Belly Fat, Cleanses, Life Events, Mental Bandwidth, Wearables, Heart Rate Variability, Wellness, Wellness Definition, Diet Industry, Health Outcomes, Healthy Habits, Physical Health, Mental Health, Health Goals, Wellness Journey, Personal Wellness, Personal Wellness Definition, Weight Loss, BMI, Energy, Longevity, Quality Of Life, Social Media Influencers, Preventing Disease, Optimal Wellness, Absence Of Illness, Number On A Scale, Vitality, Future Capabilities, Absence Of Disease, Daily Choices, Protein-Packed Products, Functional Supplements, Restriction, Freedom, New Year Wellness, Wellness Plan, Wellness Trends, Longevity Goals, Wellness Mindset, Social Wellness, How To Define Wellness For Yourself, What Does Wellness Mean Beyond Weight Loss

Nutrition Nugget: All About the 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 MemberJenn’s Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramThe Longevity EquationKEYWORDS: 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