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

Nutrition Nugget: Stability

Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about stability and why it’s more than just staying upright—it’s a cornerstone of our health. Too often, we focus only on cardio or strength, forgetting that proper physical fitness requires strength, flexibility, and stability working together. Jenn explores how balance training supports not only your daily activities but also your long-term health. With stability training for longevity, you’ll discover how minor tweaks to your fitness routine can improve physical balance, prevent injury, and keep you active for years to come. Could stability be the missing piece in your wellness journey? 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 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 InstagramBone Health & the Problem with Bone Density ScansKEYWORDS: Jenn Trepeck, Nutrition Nugget, Salad With a Side of Fries, Health Tips, Wellness Tips, Stability, Staying upright, Cardio, Strength, Flexibility, Balance training, Stability training for longevity, Fitness routine, Physical balance, Prevent injury, Balance

Metabolic Adaptation and Restoration

Have you ever been told to “eat less and move more” to lose weight, but always seem to gain the weight back? That’s because, fundamentally, prolonged calorie restriction leads to metabolic adaptation, which actually prioritizes the loss of muscle mass, not body fat. It’s not in your head! And you’re not doomed!Today on Salad With a Side of Fries, Jenn Trepeck explores how metabolic adaptation can affect energy expenditure and muscle mass, leading to hormonal imbalances and other unwanted symptoms. Learn why "eat less, move more" is not a long-term weight loss solution and why, instead, we want to be focusing on building muscle. Jenn shares how prioritizing protein intake and fiber consumption, stress management, and getting quality sleep can help to prevent metabolic adaptation and support metabolic restoration. Discover how reverse dieting can help to restore your basal metabolic rate and other strategies to support sustainable health through gradual fat removal. What You Will Learn in This Episode:✅ Learn why "eat less, move more" leads to muscle loss and fat regain✅ Explore nutrition strategies to prevent the effects of metabolic adaptation✅ Understand the roles stress management and sleep quality have in restoring basal metabolic rate✅ Get practical tips for restoring metabolic health, like reverse dieting, and sustaining hormonal balance for long-term healthThe Salad With a Side of Fries podcast, hosted by Jenn Trepeck, explores real-life wellness and weight loss, debunking myths, misinformation, and flawed science surrounding our understanding of 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 Metabolic Adaptation Explained: How Calorie Restriction Slows Basal Metabolic Rate to Survive03:40 Our bodies adapt to weight loss by reducing energy expenditure, negatively impacting our muscle mass06:41 Metabolic adaptation conserves energy, lowering basal metabolic rate during calorie restriction09:57 Increased efficiency in metabolic adaptation sheds muscle mass, harming sustainable health13:29 Metabolic adaptation can cause weight loss plateaus, drawing nutrients from the bones15:04 Hormonal imbalances from metabolic adaptation affect thyroid function19:55 Prevent metabolic adaptation with quality nutrition: protein and fiber in every meal makes removing fat no big deal28:00 How reverse dieting can help restore our body’s basal metabolic rate and counter the effects of metabolic adaptation34:41 Build muscle mass with resistance training to boost metabolism and avoid metabolic adaptation38:39 Thyroid function is key to restoring basal metabolic rateKEY TAKEAWAYS: 💎 Prevent metabolic adaptation by prioritizing quality nutrition and protein intake to maintain basal metabolic rate.💎 Build muscle mass through resistance training to boost energy expenditure and avoid calorie restriction pitfalls.💎 Focus on stress management and sleep quality for hormonal balance and sustainable health.💎 Use reverse dieting to counter the effects of metabolic adaptation, aiding in restoring your basal metabolic rate.RESOURCES MENTIONED: 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 InstagramPersonalizing Fitness by ADAPTing (feat. Philip Pape)Nutrition Nugget: Minnesota Starvation Experiment Celebrating Three Years with The Five Fat FactorsNutrition Nugget: EggsYour Fat Cells Have MemoryTake Your Foot Off the GasQUOTES: 00:00 "In prolonged periods of calorie restriction, which is the old adage of ‘eat less, move more’, the body adapts in order to survive." Jenn Trepeck03:40 "Metabolic adaptation is essentially when the body adapts to prolonged calorie restriction or weight loss efforts by changing its physiology." Jenn Trepeck17:17 "We want to focus on nutrition that supports every piece of our body's function and maintaining and building muscle." Jenn Trepeck28:13 "Metabolic restoration is reversing the metabolic adaptation... improving energy levels, improving our metabolism." Jenn TrepeckSEO KEYWORDS: Jenn Trepeck, Salad With a Side of Fries, Nutrition Nugget, Health Coach, Weight Loss for Real Life, Metabolic adaptation, Metabolic restoration, Muscle mass, Hormonal balance, Nutrition quality, Stress management, Sleep quality, Protein intake, Fiber consumption, Reverse dieting, Sustainable health, Metabolic adaptation effects, Restoring basal metabolic rate, GLP, GLP-1, fat loss, body composition

Nutrition Nugget: Clutter

Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about clutter and its impact on our health. Could piles of stuff undermine your mental health, physical health, and brain function? Jenn explores how clutter can affect stress, sleep, productivity and weight management. From overconsumption to a hoarding disorder, clutter can sap cognitive resources and life satisfaction. Curious how decluttering your home or office can help your health? Listen now! 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 InstagramGet Your House in Order (feat. Deanna Yates)1-800-HOARDERSHoarders.com

When Tech and Health Combine (feat. Dr. Stan Pierce)

Did you know that there is a chiropractic technology that’s revolutionizing wellness by optimizing proper spinal alignment and blood flow? This innovative approach uses advanced techniques, such as sound wave corrections to painlessly and systematically enhance brain health and improve quality of life. Today on Salad With a Side of Fries, Jenn Trepeck is joined by Dr. Stan Pierce, an industry leading chiropractor, to explore how chiropractic technology, like the EPIC method, addresses common issues like migraines and hypertension. Discover how precise neck alignment targets the root causes of lasting health improvements in this insightful episode, featuring cutting-edge health strategies.What You Will Learn in This Episode:✅ How chiropractic technology benefits spinal alignment✅ The impact of blood flow on brain health✅ Benefits of sound wave techniques in EPIC corrections✅ Why the value of corrective care and upper cervical alignment techniques resolves various symptomsThe Salad With a Side of Fries podcast, hosted by Jenn Trepeck, explores real-life wellness and weight loss, debunking myths, misinformation, and flawed science surrounding our understanding of 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. Stan Pierce explains how chiropractic technology enhances spinal alignment to optimize nervous system function06:05 Chiropractic technology and its role in correcting subluxation for better blood flow and health10:45 Highlights pros and cons of technology in healthcare, emphasizing digital x-ray and reduced human error14:12 Introduces EPIC, a chiropractic technology using a percussive instrument for precise corrective care19:14 Explains why the upper cervical focus in chiropractic technology is critical for brain health22:04 Describes how sound wave technology in chiropractic technology improves neck alignment29:18 Connects chiropractic technology to blood flow issues, addressing symptoms like high blood pressure34:25 Links chiropractic technology to preventing cognitive decline through upper cervical alignmentKEY TAKEAWAYS: 💎 Chiropractic technology utilizes sound wave corrections to enhance spinal alignment, promoting optimal nervous system function.💎 EPIC, a chiropractic technology, leverages percussive instrument precision to improve blood flow and corrective care.💎 Upper cervical focus in chiropractic technology supports brain health by ensuring proper neck alignment.💎 Chiropractic technology addresses symptoms like migraines by optimizing blood flow through subluxation correction.ABOUT THE GUEST: Dr. Stan Pierce, a fourth-generation chiropractor with a Bachelor of Science in Nutrition, has led the Evolutionary Percussive Instrument Correction (EPIC) technique as President and CEO since 2015, with a practice in Florida and licenses in multiple countries worldwide. His work, published in journals like the American Journal of Biomedical Science & Research, is taught globally and at Sherman College of Chiropractic and Life University, where he serves as faculty. As an esteemed educator, Dr. Pierce’s transformational lectures make him an honored guest on the Salad With a Side of Fries podcast.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 InstagramGUEST RESOURCES: EPIC Clinics - WebsiteStan Pierce - FacebookStan Pierce - LinkedInQUOTES: 00:00 "The nervous system controls everything... misalignments of the spine can manifest as different functional problems." - Dr. Stan Pierce10:25 “So as long as I've known you, you have always talked in terms of upgrading our care by testing, not guessing.” Jenn Trepeck12:29 "We use a sound wave alignment instrument...it minimizes human error and is gentle." - Dr. Stan Pierce16:27 “If you want even more support in between episodes, I'm inviting you to receive my email newsletters.” Jenn Trepeck26:34 “The body is always doing exactly what it's supposed to do. Our job is to figure out why it thinks that that is what it's supposed to do.” Jenn Trepeck29:27 "The brain requires proper arterial blood flow to be healthy and age gracefully." - Dr. Stan PierceSEO KEYWORDS: Jenn Trepeck, Salad With a Side of Fries, Nutrition Nugget, Health Coach, Weight Loss for Real Life, Chiropractic technology, Spinal alignment, Upper cervical, Blood flow, Sound wave, Corrective care, Neck alignment, Brain health, Chiropractic technology benefits, Upper cervical alignment techniques, EPIC technique, Wellness Without the Weirdness, Chiropractic care, Dr. Stan Pierce, Evolutionary Percussive Instrument Correction (EPIC) technique

Nutrition Nugget: Premier Protein Drinks

Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Premier Protein, to see if these popular protein drinks live up to the hype. She assesses the marketing of Premier Protein drinks, which heavily emphasize a "flavor-first" approach and boldly state they "never sacrifice flavor for nutrition." Jenn questions this premise, pointing out that most people turn to a protein shake for its nutritional value, not only for its flavor. She dissects the nutritional facts and ingredient list, looking for what a "flavor-first" approach might add or miss altogether. What does Jenn uncover that makes her conclude this might be a pass for her? 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: Premier Protein Drinks, Wellness And Weight Loss, Nutrition Nugget, Pre-Made Protein Drinks, Chocolate Flavor, Vanilla Flavor, Classic Protein Shake, Almond Milk, Indulgence Protein Shake, Mini Protein Shakes, Protein Powders, Protein Cereals, Protein Pancakes, Protein Goals, Nutrition Facts, Food Supplement, Not A Low Calorie Food, Post-Workout Protein, Micronutrients, Vitamin Blend, Milk Protein Concentrate, Calcium Caseinate, Sunflower Oil, Soybean Oil, Natural And Artificial Flavors, Cellulose Gum, Carrageenan, Sucralose, ACE K, Flavor First, Progress Over Perfection, Happy Healthy Hub, Vegan Almond Butter Chocolate Chip Cookies, Food Marketing, Protein Marketing, Flavor First