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Have you been trying out the biohacks that you hear about and still not seeing the results you were hoping for? Thatâs because you have to have the foundations nailed down first. Tune in to learn about these foundations and how you can biostack your way to optimal health.
In this episode, Jenn is guiding you through the foundations of optimal health, revealing how you can biostack your way to a healthier, more vibrant life. Dive deep into the essence of each foundational area and discover how they can enhance your well-being. Jenn sheds light on why popular biohacks might fall short if you haven't mastered these essential building blocks. Plus, she shares her expert tips on maintaining these foundations even when you're on vacation or stepping out of your daily routine. Donât miss out on Jenn's personal strategies for seamlessly integrating biostacks into her everyday habits. Tune in and unlock the secrets to a healthier you!
The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Letâs dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.
IN THIS EPISODE:
[5:46] What are biohacks?[9:20] How do we know if we are healthy? [13:47] How can we biostack nutrition habits? [16:37] What are some hydration biostacks?[18:20] How can you biostack activity?[21:39] What are helpful sleep biostacks?[25:48] How can we biostack to manage stress?[26:39] What are some mindset biostacks?[28:53] How can community and connection impact our health?[33:14] How can you get all of these things each day? [36:24] Jenn walks through her own biostacks. [39:55] How do you navigate biostacks while on vacation or out of our usual routine? [44:41] Jennâs final thoughts.KEY TAKEAWAYS:
Changing the words that we use changes our mindset, changes our state of mind, and changes the way we think about everything. If we look at every single day as a stack of something to support our nutrition, hydration, activity, sleep, stress, mindset, and connection, we will experience optimal health. A healthful habit starts as discipline. Take the steps that will make the biggest difference for you.Habit stacking is the idea that we add something new to something that already exists, something thatâs already a habit that happens already.QUOTES:
[6:39] âI like to say âbiohacks are often stepping over $100 bills to pick up penniesâ, cause the hundred dollar bills are these fundamentals that if we donât have those in place, weâre not really going to make progress.â - Jenn Trepeck[10:09] âOptimal function means that every system is functioning well and supports the function of all the other systems in the body. From that point, your biohack could be amazing. But if weâre hoping the biohack is going to allow us to eat french fries and cookie dough all the time, we sort of have a misplaced understanding of how this works.â - Jenn Trepeck[18:19] âOne of my mentors said the other day, a healthy metabolism is earned. Muscle is an expensive tissue because you work for it.â - Jenn Trepeck"It's not about the same thing every day, it's about a 360 degree approach to health, 365 days a year." - Jenn Trepeck[45:10] âBiostacking is about taking the steps that will make the biggest difference for each of us. I think the habits are the shortcut. So I invite you to biostack over biohack. Stack the foundation, stack the bricks.â - Jenn TrepeckRESOURCES:
The Ultimate Biohack Episode
Sleep On It Episode
Morning Routine Episode
Going Against the Textbook Episode
Heart Health is Sexual Health Episode
Your New BFF: Flexibility Episode
NAD Supplements Nutrition Nugget
Wake Up Light Clock
Tower Plus Protein
Anti-Aging Essentials
Multivitamin
Become A Member of Salad with a Side of Fries
Jennâs Free Menu Plan
A Salad With a Side of Fries
A Salad With A Side Of Fries Merch
A Salad With a Side of Fries Instagram
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Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn is offering a new perspective on time. In a world of instant gratification and impatience, it can be easy to feel like we constantly need a distraction or that we arenât making progress, when in truth we are. Jenn explains how this can affect our overall health and how to find patience when it comes to your health journey. Tune in to learn more! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/
RESOURCES:
Thereâs Not Enough Time in the Day Episode
Become A Member of Salad with a Side of Fries
Jennâs Free Menu Plan
A Salad With a Side of Fries
A Salad With A Side Of Fries Merch
A Salad With a Side of Fries Instagram
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Fehlende Folgen?
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Do you notice the calories on a menu? Do you have food rules for yourself? Time to release the restriction! This week Jenn and her guest Paige Harris are talking through how to navigate leaving restrictions behind and healing your relationship with food. Tune in to learn more!
This week, Jenn is talking with trainer and holistic health coach, Paige Harris. After going through her own struggles of restrictive eating, binge eating, and an unhealthy relationship with food, Paige was able to learn to eat for her body and now helps others heal their relationship with food. During this episode, Paige talks about calming the chatter in your mind, uncovering the root cause of your thoughts, and how to manage expectations of ourselves as we progress. This is such a great episode with tangible tips and takeaways so you can start developing a healthier relationship with food. Tune in to learn more!
The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Letâs dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.
IN THIS EPISODE:
[5:16] What led Paige to become a trainer and a holistic health coach? [14:51] How can people identify if they fall into restrictive eating?[19:29] What can we be influenced by when it comes to our habits?[21:32] How can you calm the chatter in your mind and start healing food restriction? [28:00] Where can you start with unlearning the restriction habits? [32:53] How did Paige sit through the discomfort of releasing control around others cooking her food? [34:53] How do you get to the root cause of your thoughts? [37:26] How do you know if gut discomfort is a result of your digestive system or if it's anxiety around food? [40:08] What is Paigeâs recommendation for progress and then regress?KEY TAKEAWAYS:
To come away from restriction, start by adding a little extra of the food that you typically eat so that your body can adjust and your mind can release the anxiety that comes with change.Itâs ok to not be perfect, you may regress to past habits, but keep going. Be consistent and remember that the next day is a new day. Be aware that you will have ups and downs on this journey. Get comfortable with the uncomfortable as you reintroduce foods. Evaluate your thoughts, ask yourself why certain things are affecting you, and take small steps!QUOTES:
[16:29] âI didnât feel hungry, I didn't even like the taste of the food by the time I got to the end of it. It was just like, I needed to compulsively do that. In reality, itâs because my body was starving for food and it was going to get it anyway that it needed to. I think for a lot of people, theyâll see these things and then have a binge episode and go, oh my god, see, I donât have any control over myself, so I have to restrict even harder.â - Paige Harris[22:37] âLearn to sit in discomfort. It absolutely sucks because this little voice inside of me is saying I need to eat XYZ, and Iâm going against that, and now I have to sit with the fact that these little voices inside my head are calling me a bad person, you donât have any willpower, how dare you do something like that to me. But really from a logical standpoint, you should have eaten that full meal of protein and carbs, fats, and veggies because you needed it.â - Paige Harris[39:29] âA lot of times when you start to reintroduce things, the gut bacteria start to come back, the digestive enzymes start to come back, and it actually is easier for you to digest the second, third, fourth, fifth, etc. time than it was the first time. So counting something out the first time, probably not your best idea.â - Paige Harris"Consider if your personal rules are truly serving you and perhaps it's time to release the restriction for truly holistic health." - Jenn TrepeckRESOURCES:
Become A Member of Salad with a Side of Fries
Jennâs Free Menu Plan
A Salad With a Side of Fries
A Salad With A Side Of Fries Merch
A Salad With a Side of Fries Instagram
GUEST RESOURCES
Imperfectly Paige Wellness Website
Imperfectly Paige Wellness Instagram
Imperfectly Paige Wellness TikTok
Paige Talks Wellness Podcast - Spotify
Paige Talks Wellness Podcast - Apple
GUEST BIO
Paige Harris is a personal trainer and holistic health coach with her Masterâs of Science in Human Nutrition & Functional Medicine from the University of Western States.
She specializes in helping women release restrictive dieting mindsets so they can optimize their health and heal their guts, hormones, and relationships with themselves and their bodies.
Paige is also the host of the Paige Talks Wellness Podcast, where listeners learn how to take control of their health in a world of information overload. She digs into all things nutrition, fitness, and mindset so listeners can learn how to truly heal from digestive issues, hormonal imbalances, chronic stress, and more, all without obsession or restriction.
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Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about gray hair. A listener wrote in after one of our age defying episodes and asked if there is a way to stop grey hair. In this episode Jenn explains what causes our hair to gray and if it is preventable or even reversible! Tune in to learn more! Tune in to learn more! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/
RESOURCES:
Become A Member of Salad with a Side of Fries
Jennâs Free Menu Plan
A Salad With a Side of Fries
A Salad With A Side Of Fries Merch
A Salad With a Side of Fries Instagram
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These days, there are so many eye-catching labels at the grocery store on foods claiming to be a healthier alternative to your favorite foods. Tune in to learn how to determine if they truly are a better option for you and if their taste rivals the original!
On the episode this week, Jenn is talking about âhealthier food swapsâ. She covers different lunch/dinner, breakfast, snack, and dessert options with her past client offering the taste test verdict! Jenn walks us through the nutrition facts and ingredients to determine if each item is truly a nutritious swap or if itâs better to just eat the real thing. Then, she provides examples of how to make things work for you and your needs. Tune in to learn more!
The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Letâs dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.
IN THIS EPISODE:
[6:10] Are the Mission Zero Net Carb Tortillas a healthy option?[9:24] What is a good pasta alternative? [10:58] Jenn shares her thoughts on the line of products Nestle is coming out with for those taking Ozempic and similar meds?[13:54] Is the Legendary Foods Protein Pastry a good alternative to Pop Tarts?[16:36] Are protein bagels a good option for breakfast?[18:40] What about Catalina Crunch? [19:44] Are Flock Chicken Chips a good snack choice?[20:43] What are some good chip/cracker alternatives?[28:05] What are some good dessert options?[35:31] Are there good candy options on the market?[37:57] What are healthy ice cream/shake type options?[47:17] Jenn shares her final thoughts around how to utilize âhealthyâ swaps.KEY TAKEAWAYS:
There are pros and cons to choosing the âhealthierâ food swaps. Eating only processed foods, even if they have âbetterâ nutrition facts, wonât create balance in the long run. Make informed decisions for your needs and health. Always make sure you look at the nutrition facts and ingredients to determine if you actually just want to eat the real thing. Make the best choice for you given the information that is provided.Just because itâs marketed as âhealthierâ doesnât mean it truly is. Do your research.QUOTES:
âAs we know, when they [food manufacturers] take something out, they add other things in to keep it tasting the way we want it to, so I'm cautious...it's about what they do put in there vs. what they take out." - Jenn Trepeck"Ultra processed foods are how we got to this point, among other things but it's a huge contributing factor, and so I hesitate to think that the same companies who got us here are the ones who see so clearly what the solution is." â Jenn Trepeck"Everything has its place in the bigger picture of things we're eating. You're still focusing on the protein and the vegetables and then the wrap becomes this side that helps complete the meal, the condiment that helps fill things out." - Jenn TrepeckâItâs pros and cons. Itâs choosing between different ingredients and where you want to spend them and what your priorities are to decide if that works for you.â - Jenn Trepeck"There is a distinction between healthier and health supporting. I almost think a better word is less detrimental." - Jenn TrepeckâSo I just say to everybody, proceed with caution. Pick your battles. Read the labels and decide what works for you.â - Jenn TrepeckâThe piece to remember for everybody is that this is a progression in the changing of our habits and adjusting our diets. A lot of these options are incredible tools in that process.â - Jenn TrepeckRESOURCES:
Catalina Crunch Nutrition Nugget
Wonder Monday Cheesecakes Nugget
Become A Member of Salad with a Side of Fries
Jennâs Free Menu Plan
A Salad With a Side of Fries
A Salad With A Side Of Fries Merch
A Salad With a Side of Fries Instagram
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Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about tongue scraping. If you donât know what tongue scraping is, it is a way of quickly removing debris, bacteria and dead cells from the surface of the tongue. In this episode, Jenn covers why we might want to do it, how to do it properly, and the benefits of it. She also explains the connection between ayurveda, the oral microbiome and overall health. Tune in to learn more! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/
RESOURCES:
Oral Care and Total Health Podcast Episode
Become A Member of Salad with a Side of Fries
Jennâs Free Menu Plan
A Salad With a Side of Fries
A Salad With A Side Of Fries Merch
A Salad With a Side of Fries Instagram
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Healing your gut is the key to living longerâŠbut what does that really mean? Is your reflux from too much acid or too little? Is your autoimmune challenge connected to your stomach? It is! Tune in to learn how to nurture your gut, avoid dis-ease, and reduce inflammation in this episode with Dr. Daryl Gioffre, the founder of Kick Acid Enterprises.
This week, Jenn is joined by the founder of Kick Acid Enterprises, Dr. Daryl Gioffre. After witnessing his father die from esophageal cancer, Dr. Gioffre made the promise that he would prevent others from suffering the same way his father had. Dr. Gioffre discusses the connection between acid, gut health, inflammation, and sugar and why managing these things is crucial for living healthy. He explains the three critical problems in everybodyâs health while providing steps to overcome these issues in a balanced way. Tune in to learn more about acidity in our bodies and the key role it plays.
The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Letâs dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.
IN THIS EPISODE:
[6:22] Dr. Daryl Gioffre tells us his story and what changed the course of his life and led him to become a gut specialist.[11:15] What is the connection between acid, gut health, inflammation and sugar? [15:12] What is the cause of dis-ease and why are doctors getting it wrong? [17:30] What are the three critical problems for everybodyâs health? [20:33] What are some signs of low stomach acid?[23:56] How can you support healthy acid?[27:05] What foods can help support proper gut health and function? [31:58] Can you drink coffee while managing your acid health? [34:26] How does alcohol affect the acidity in our body?[37:37] How do sweeteners affect our acid? [40:15] What do we need to know about sugar and how it relates to gut health and inflammation?KEY TAKEAWAYS:
The best way to help increase the acid in your stomach is to take 1 tbsp apple cider vinegar + â cup warm water, and drink it 20-30 minutes prior to your biggest meal of the day. Those with acid reflux should start with Âœ tsp + â cup warm water. This must be done with consistency. Artificial sweeteners are the very worst thing you can put into your body, you need to avoid them like the plague if you want to be healthy. Healing your gut is the key to healthy skin, to lowering your weight, to better brain function. That is the key to living longer.QUOTES:
[11:18] âNo one dies of old age, you know thereâs all these different diseases out there like heart disease and cancer. By the way, cancer has now overtaken heart disease as a number one killer in 21 states. Youâve got to understand our genes have not changed for 40,000 years, so itâs not a gene issue. This is an epigenetic issue, which means the lifestyle choices we make, how you think, how you eat, how you move, lack thereof, that is going to dictate your longevity, your quality of life, and the quality of your energy.â - Dr. Daryl Gioffre [12:12] âFor the first time in human history, our children have less of a lifespan than we do.â - Dr. Daryl Gioffre[15:26] âWhen I say get off your acid, Iâm not referring to the acid in your stomach. Iâm referring to the acidity in your tissues thatâs causing you to rust and rot from the inside out.â - Dr. Daryl Gioffre"The acid in your stomach is your first line of defense." - Dr. Daryl Gioffre"This is about fitting things into your life, not the other way around." - Dr. Daryl Gioffre"The average cup of coffee is 100x more acidic than tap water." - Dr. Daryl Gioffre[38:58] âArtificial sweeteners are dangerous, theyâre poison. Aspartame metabolizes into a couple of different amino acids, but one of those is actually methanol, which comes from wood alcohol, and that metabolizes into formaldehyde in your body. So literally when you are taking in these artificial sweeteners, youâre putting the same things that they embalm dead bodies with into your body.â - Dr. Daryl GioffreRESOURCES:
Become A Member of Salad with a Side of Fries
Jennâs Free Menu Plan
A Salad With a Side of Fries
A Salad With A Side Of Fries Merch
A Salad With a Side of Fries Instagram
GUEST RESOURCES
Get Off Your Acid Website
Get Off Your Acid Instagram
Dr. Daryl Gioffre's Instagram
Get Off Your Acid Twitter
Get Off Your Acid Facebook
GUEST BIO
Dr. Gioffre is a highly sought-after gut health and inflammation specialist with over two decades of experience in the field. Having overcome a life-long sugar addiction, in addition to his own gut and mold toxicity issues, he knows firsthand what it takes to overcome adversity and challenges in the pursuit of superior health.
In addition to running the successful Alkamind brand, he is the founder of Kick Acid Enterprises, a virtual nutritional testing and coaching platform focusing on getting to the root cause of inflammation by restoring, balancing and strengthening the microbiome, what he calls GutFitness.
He is also a board-certified chiropractor, Reiki Master, certified raw food chef, and author of the best-selling books Get Off Your Acid, and newly released Get Off Your Sugar: Burn the Fat, Crush Your Cravings, and Go From Stress Eating to Strength Eating.
Dr. Gioffre has appeared on âLive with Kelly and Ryanâ, Good Morning America, Access Hollywood, The Doctors, Extra, E News, People Magazine, Vogue, Daily Mail, Page Six, and more to discuss his Acid-Kicking approach to health and fitness.
He is a passionate motivational speaker and has been featured in many health documentaries and health summits, and currently sits on Fran Drescherâs Cancer Schmancer Medical and Wellness Advisory Board.
Dr. Gioffre lives in Naples, Florida with his wife Chelsea, and two children, Brayden and Alea, and dogs Sprout and Barley.
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Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about enough. Most of the time when people hear the word âenoughâ it comes with a negative connotation. Jenn is flipping the script and providing a new statement to help you navigate negative moments when you are tempted to beat yourself up for ânot doing enoughâ. You are enough! Tune in to this episode for a great way to switch your outlook on your actions and self-talk. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/
RESOURCES:
Become A Member of Salad with a Side of Fries
Jennâs Free Menu Plan
A Salad With a Side of Fries
A Salad With A Side Of Fries Merch
A Salad With a Side of Fries Instagram
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Do you feel like you are juggling too many things between work, socializing, your health, family, etc. and something has to give? This may be the ideal time to take a step back, allow yourself to slow down and do less so you can achieve more. Tune in to learn more about what that looks like when it comes to your health and activity.
This week, Jenn is talking about taking your foot off the gas when it comes to your health and wellness goals. She explains how to evaluate if you need to take a step back in your intensity (even if you feel like youâre already balanced in your nutrition) - whether thatâs for a week, a month, or a season in order to show your body appreciation and allow it to rest and heal. Jenn explains how physiological stress can impact your hormones and how reverse dieting may be the next step in your wellness journey. She describes what is required during this phase and how you will know when you are done with the phase of less intensity. Tune in to learn more about reverse dieting and taking a step back!
The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Letâs dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.
IN THIS EPISODE:
[5:04] How do most people tend to approach weight management?[9:00] What are different phases to focus on? [11:41] What's the connection between consistency and intensity? [14:40] When might you want to step back from your current maintenance intensity? [18:24] How do you know if there is physiological stress happening? [21:43] Why do we use food as a way to fill needs that arenât actually physical stomach hunger?[26:44] What does it mean to be on the same team as our body? [37:35] What is reverse dieting and how can it impact our health?[46:22] Whatâs required for this phase to serve you? [47:50] How long do you stay in this phase and how do you know when you're done?KEY TAKEAWAYS:
[10:08] Our metabolisms donât like the same thing all the time. Surprises actually kick the body into working a little more. [36:40] The idea of achieving more by doing less is letting go of some of the things that we are holding onto, so that we can experience and hold the next thing that shows up. [39:57] When slowly adding more calories into your diet, it helps the body recover. It helps the body get out of that panic and out of that survival mode without shocking it.QUOTES:
[11:07] âI talk all the time about living in the gray area, that in between, where we eat some and exercise some. That is really an area of balance and maintenance, that is in fact a long term strategy. Yet even in the bigger picture, there are times when each of these approaches fit, and a time when thereâs another one that fits.â - Jenn Trepeck
[32:26] âWe want to be on the same team as our body, instead of always fighting our body.â - Jenn Trepeck
[34:44] âBe more connected to your inner self. Give enough time to rest, to go to nature, and with that, your body can open up and also absorb more love and nutrition into your body, which makes you less hungry and which also makes you more happy to move around. In that case, the weight will go down automatically.â - Nandar
[46:19] âWhatâs required for this phase to serve you? Recognizing that even here in this phase, consistency is important. We want to also remove the fear from food, remove the fear from eating more, and the way we can do that is focus on the nutrients.â - Jenn Trepeck
[50:56] âNot every moment is a time to push. Sometimes even in a world of balance, we might choose to let things go a little more. You will know when you're ready to shift again.â Jenn Trepeck
[51:20] âItâs all about our self love. However you are feeling right now, if you are not feeling well, we have to take care of ourselves. It is not about how we look on the outside or how much we weigh on the scale, itâs about how we are feeling right now, so that itâs sustainable for the long run.â - Nandar
RESOURCES:
Become A Member of Salad with a Side of Fries
Jennâs Free Menu Plan
A Salad With a Side of Fries
A Salad With A Side Of Fries Merch
A Salad With a Side of Fries Instagram
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Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about NAD. Are you looking for the fountain of youth? According to researchers, NAD is the closest thing theyâve found! Jenn shares details about NAD and how it affects our body. She talks about what depletes NAD in our systems and how this can impact our aging. Jenn walks through the reason that NAD is essential to aging well and shares a supplement that she has been using. Lastly, she reminds listeners of the foundational lifestyle factors that also increase the likelihood of aging well. Tune in to learn more! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/
RESOURCES:
Prime Anti-Aging NutraceuticalsÂź NAD+
Become A Member of Salad with a Side of Fries
Jennâs Free Menu Plan
A Salad With a Side of Fries
A Salad With A Side Of Fries Merch
A Salad With a Side of Fries Instagram
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How do you die young, at a very old age? By learning how to appropriately care for your mind and body, and by aging well, you can reduce the likelihood of Alzheimerâs, arthritis, cardiovascular disease, cancer, diabetes, and more. Tune in to learn the secrets to defy aging.
This week, Jenn is joined by author and host of the Longevity Health Summit, Chris Burres. Chris explains the Longevity Health Summit, and the results of the 50+ interviews that he conducted with experts about longevity and improving health as we age. He describes the silver bullets that he went out to uncover as well as some of the top surprises and takeaways that he found through the interviews. Jenn and Chris go on to talk about why people have a hard time sticking with things or even getting started with new healthy habits. Tune in for this informative episode to learn how you can improve your day to day habits to increase your longevity and extend your life!
The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Letâs dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.
IN THIS EPISODE:
[6:21] Chris shares his history as a scientist and discovering a molecule. [10:22] What was the Longevity Health Summit and what experts were a part of it? [14:50] What were the two silver bullets that Chris went into the Summit trying to find?[21:45] What is the age escape velocity? [24:29] Chris asked experts in wellness and longevity how long people are going to live.[30:48] Are we in control of how long we live and what type of health we are in? [35:47] What were the biggest surprises Chris learned from all of his interviews at the longevity summit?[44:27] Why do we not take action on the information we know would help us improve our health? What is getting in our way?KEY TAKEAWAYS:
[16:51] If you address aging, then youâll also address Alzheimerâs, arthritis, cardiovascular disease, cancer and diabetes. [40:51] Mindset is the most important thing when it comes to your health. If you donât have the mindset to make changes and create healthier habits for yourself, then you ultimately wonât do any of those other habits that increase longevity and prevent disease. [44:31] Youâre not where you want to be, not because of what you donât know, itâs because of what you do know and youâre not doing.[47:55] Choosing to overcome something that you really donât want to do, such as a cold plunge, or a cold shower, or making the bed is great for your brain.QUOTES:
[15:22] âI hope everybody understands what you just said, that if we call aging a disease, then we can get funding for it, because health does not have funding.â - Jenn Trepeck"We need to be addressing aging and you need to be doing everything you possibly can because there's a finish line, and at some point, I believe, there will be the last person to die of natural causes." - Chris Burres "We currently don't separate living longer from living in an infirm state." - Chris Burres"In 1950 medical information doubled every 50 years. Today, medical information doubles every 73 days." - Chris Burres[45:56] âIn any endeavor, I describe it this way, that success is ultimately kind of boring. Whether you think about the success of Michael Phelps, he swam probably at the same pool, at the same time, for decades. He ate the same huge amount of calories every day for decades. This doesnât sound exciting, this sounds like I wouldn't want to do that, which is why itâs so amazing that he did that. So you really do have to kind of buckle into some of these things that are going to be boring, and theyâre really good for you, and youâve got to be focused on the long haul.â - Chris BurresRESOURCES:
Carbon-Nano What? Episode
Become A Member of Salad with a Side of Fries
Jennâs Free Menu Plan
A Salad With a Side of Fries
A Salad With A Side Of Fries Merch
A Salad With a Side of Fries Instagram
GUEST RESOURCES
MyVitalC Website
My Vital C Facebook
My Vital C Instagram
My Vital C TikTok
My Vital C Twitter
Chris Burres' Instagram
Chris Burres' LinkedIn
GUEST BIO
Published author, Host of the Uncovering the Secrets to Longevity Health Summit, patent holder with a surprising twist â heâs not just a visionary scientist but also a master of comedy improv. Chris Burres is the founder and chief scientist at MyVitalC, where he manufactures a Nobel Prize winning molecule responsible for the single longest longevity experimental result in history, a full 90% extension of life. He is the intersection where science meets laughter and his lifeâs mission is to help people live longer, healthier, happier, pain-free lives one dose at a time.
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Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about neural nostalgia. Music binds to our brains differently as teens than as adults. Neural nostalgia is the feeling of being transported back to our teenage years when we hear a specific song from our past. When we hear these songs, our neural pathways associated with the original experience become activated. Neural nostalgia can act as a buffer against daily stress, help us feel more socially connected, and may enhance feelings of wellbeing. Whatâs your favorite song from your teen years? Add it to the queue and turn it up! Tune in to learn more about neural nostalgia and how it works! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/
RESOURCES:
Become A Member of Salad with a Side of Fries
Jennâs Free Menu Plan
A Salad With a Side of Fries
A Salad With A Side Of Fries Merch
A Salad With a Side of Fries Instagram
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The people who live in the Blue Zones are said to be the healthiest, happiest people, with lower rates of chronic diseases and a longer life expectancy. What is behind their longevity and can we learn to implement it into everyday life? Yes, we can! Tune in to learn how.
This week, Jenn is discussing Blue Zones and how the habits and way of life of those who live in these Blue Zones can be the blueprint for physical and mental health. She discusses what these places have in common when it comes to food/diet, culture, environment, movement, and community. Jenn explains why the way they live their lives leads to longevity, and how we can implement some of those things into our everyday lives. She talks through how the standard American life and habits impact our abilities to live a long healthy life, and what our modern American lives are missing. Tune in to learn more and uncover what you can add into your life to improve your healthspan!
The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Letâs dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.
IN THIS EPISODE:
[4:49] Where are the 5 Blue Zones and what qualifies as a Blue Zone?[6:33] What are the biggest factors in longevity? [8:12] What do all of these Blue Zones have in common when it comes to food?[16:20] How does the environment play into the habits of those living in the Blue Zones?[18:49] What does movement look like in the Blue Zones?[27:08] What changes are currently being made to try and increase longevity in other cities?[30:05] What are the commonalities in the Blue Zone cultures? [32:30] What is the difference between lifespan and healthspan? [36:18] How do these communities share their ups and downs of life?[41:45] What are our modern American lives missing?KEY TAKEAWAYS:
[24:54] The more activity in terms of going about the course of our daily lives, the better. Thatâs what will make a tremendous difference in our longevity. [36:00] Community is just as important as the food we put into our bodies. Connecting with those around us through the stories we share while breaking bread and having quality friendships can aid in a longer lifespan, as evidenced by the communities within Blue Zones. [42:21] The NIH funded a study for over 11 years, they followed highly functioning people between the ages of 65 and 92 and found that individuals who express a clear goal in life, something to get up for in the morning, something that made a difference, lived longer and were sharper than those who did not.[44:07] Only 30% of Americans have purpose in their work. We are generally out of alignment between our values, our purpose, and our work. If we can move toward alignment and have a reason for getting out of bed in the morning, itâs truly transformative in terms of health.QUOTES:
âThese are the areas where people are living past 100 years old. They also have the lowest rates of chronic disease. Even with these people who are at 100 or beyond, they have the highest cognitive function, the sharpest memory...far exceeding the physical vitality of what we see elsewhere." - Jenn Trepeck
"Certainly genetics play a factor, but...only about 20-25% of how long we live. The other 75-80% is about our lifestyle, how we're living everyday." â Jenn Trepeck
"They stop eating when they are 80% full, which is not easy for many of us to do." - Jenn Trepeck
[12:18] âSo essentially the way Americans eat, itâs like stepping on the gas, pressing down the accelerator pedal of aging and disease, so itâs also a function. I say that just to highlight that this isnât permanent. Itâs not like, oh, we do these things, check the box and weâre done. Itâs a continued commitment to these choices in this lifestyle.â - Jenn Trepeck
[36:32] âWhat we see in the Blue Zones and in these communities with longer health spans is that they laugh together and they cry together, right? That there's emotion in these communities like in Sardinia in particular. They have this healthy social life, at least three friends that you can laugh with and who care about you on a bad day is worth about eight years of life expectancy. In the 80s, Americans had about three friends. Today, weâre down to about two friends that meet that criteria.â - Jenn Trepeck
[40:54] âI think itâs also our modern world where we have such a connection to our work, and then post retirement, we lose our purpose and thatâs a major risk factor for deteriorating health.â - Jenn Trepeck
[45:24] âA great little exercise or practice to do for everybody is grab a piece of paper and write down all the activities that you do in your day. The little things like washing your face or even the bigger things, maybe it is your work. Write down the list of the things that you do in a day and then go through, and just highlight the ones that bring you into alignment with your purpose. No judgment, just see how that plays out and then see what happens if you can start to build some things into your day where thereâs at least something every day thatâs an activity aligned with your purpose.â - Jenn Trepeck
"While Blue Zones have a lot to teach us, I think it's also really heartening that there's nothing there that the rest of us also couldn't do." - Jenn Trepeck
RESOURCES:
Become A Member of Salad with a Side of Fries
Jennâs Free Menu Plan
A Salad With a Side of Fries
A Salad With A Side Of Fries Merch
A Salad With a Side of Fries Instagram
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Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about 75 Hard. The challenge was created in 2019, however it has become more popular in the last couple years. Jenn talks about the programâs requirements and rules and how she feels about them. She also discusses the restrictive nature of the program. She then talks about alternatives people can do to achieve similar goals, in a less restrictive way. Tune in to learn more. Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/
RESOURCES:
Become A Member of Salad with a Side of Fries
Jennâs Free Menu Plan
A Salad With a Side of Fries
A Salad With A Side Of Fries Merch
A Salad With a Side of Fries Instagram
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Did you know cognitive decline can start as early as 40 years old? And the typical patient with Alzheimerâs symptoms is no longer elderly! In fact, itâs a 52-year old menopausal woman. Mind blown? Tune in for signs to look out for and preventable steps to take to ensure that your brain stays as healthy as possible for as long as possible.
This week, Jenn is discussing cognitive decline and why we are starting to see it more commonly in adults as young as 40. Jenn explains what cognitive decline is, as well as the signs and symptoms that you may see when you start to experience it. She walks through the impacts that lifestyle habits play in cognitive function, and how the seemingly innocent things you are currently doing in your daily life may actually be impacting your cognitive future. Jenn provides some tangible things that you can start doing now to ensure that your brain stays healthy for as long as possible. Tune in to learn more!
The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Letâs dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.
IN THIS EPISODE:
[11:29] What is cognitive decline and what are the signs of it?[15:12] What in our diets and lifestyle are causing cognitive decline?[18:10] How are memory challenges and focus challenges different?[19:18] What is the connection between body fat and brain volume or cognitive function? [23:41] How are toxins impacting cognitive decline, especially in menopausal women?[28:47] What are active, preventative measures we can take towards reducing/preventing cognitive decline? [34:28] How is the brainâs lymphatic system impacted by sleep?[36:15] What does low-glycemic impact nutrition have to do with cognitive decline? [38:46] Why should hydration be a priority? [39:26] Which minerals are essential for brain health?[45:05] What are the best actions to support your body in what it needs?KEY TAKEAWAYS:
[16:04] Every human has progressive decline due to age and hormone changes. We can speed that up or slow that down, which happens through our lifestyle. [34:40] Good, quality sleep is crucial for brain health. Sleep promotes the elimination of debris in the brain. [47:38] Cognitive decline is real and looks like so many more things than we once thought. There are so many more factors involved than what we once believed. Start focusing on prevention, activity and awareness by at least 40 years old.QUOTES:
[1:53] âItâs actually now recommended that we start working toward actively reversing and preventing cognitive decline by age 40.â - Jenn Trepeck[19:18] âIncrease in body fat leads to a decrease in brain volume and cognitive function. Central obesity in midlife increases the risk of cognitive decline, so carrying that extra weight around the middle increases that risk, independent of blood glucose or cardiovascular comorbidities.â - Jenn Trepeck [38:47] âJust a 2% increase in brain hydration can promote concentration, memory recall, and reaction time. Proper hydration is linked to productivity, healthy mood, and mental emotional balance. Cognitive function, sensory fitness, reaction time, and hydration status are all linked.â - Jenn Trepeck"This is no longer late in life and it is no longer unpreventable or uncurable in a majority of cases." - Jenn TrepeckRESOURCES:
Debunking Detox Episode
The Bodyâs Daily Detox Episode
Ultimate BioHack - Sleep Episode
Become A Member of Salad with a Side of Fries
Jennâs Free Menu Plan
A Salad With a Side of Fries
A Salad With A Side Of Fries Merch
A Salad With a Side of Fries Instagram
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Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, at the request of listener Sara, Jenn's talking about Sparkling Ice, a flavored sparkling water. Jenn is taking a deep dive into the ingredients of the different varieties and flavors on the market. They claim to contain antioxidants and vitamins, but what are the sources of these ingredients and are they actually beneficial or just fancy marketing? Jenn also shares her favorite way to enjoy a refreshing sparkling water with a pop of flavor. Tune in to learn more! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/
RESOURCES:
Nutrition Nugget: Healthier Sodas
Become A Member of Salad with a Side of Fries
Jennâs Free Menu Plan
A Salad With a Side of Fries
A Salad With A Side Of Fries Merch
A Salad With a Side of Fries Instagram
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Is bloating an issue for you? Itâs incredibly common yet that doesnât mean itâs normal. This episode breaks down common GI issues and how to detect and prevent them. Tune in to learn more!
This week, Jenn is talking with certified health coach Lindsey Parsons about all things gut health. Lindsey walks through her story of dealing with chronic SIBO, as well as common GI upset such as candida, IBD, IBS, and more. She discusses how to handle bloating and how to understand the root cause of it. Lindsey explains what the âperfect stoolâ is and how to recognize if your stool might be off due to a larger issue. Jenn and Lindsey talk about weight loss resistance and fat loss resistance and how it is all connected to whatâs happening within the gut. Tune in to learn more about gut health, probiotics, fiber and more!
The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Letâs dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.
IN THIS EPISODE:
â [3:47] How did Lindsey get started with her specialty of stool and gut health?
â [5:40] Lindsey talks about the connection between gut health and the immune system/autoimmune issues.
â [8:40] How do you handle bloating and what is the cause of it?
â [11:52] How do you manage chronic diarrhea or constipation?
â [13:37] What is the âperfect stoolâ?
â [17:00] How is weight loss resistance or fat loss resistance connected to whatâs happening in the gut?
â [19:03] How does candida tie in to gut issues?
â [22:02] What is slow motility in the small intestine and large intestine?
â [22:46] How do you know when you should add more fiber in your diet?
â [25:32] When should you use probiotics?
â [28:05] How can people go about testing on their own?
â [28:57] Lindsey talks about a few more items that help the gut.
KEY TAKEAWAYS:
â [5:59] For an autoimmune issue to become active, generally the body has to become weakened in order for the autoimmune issue to flare up. This could be leaky gut or intestinal hyperpermeability, or a gut infection.
â [9:58] If you suspect that you have GI issues, first start with a gastroenterologist to clear any major issues such as cancer. Once that is cleared, then you test with a gastroenterologist who is educated in SIBO or find a functional medicine doctor who can run tests such as a GI Map.
â [23:47] Fruits and vegetables are the best source for fiber, but the real powerhouses diet-wise are going to be your beans, lentils and chickpeas. Youâre never going to get enough fiber unless you eat those foods in your diet regularly.
QUOTES:
âA leaky gut is allowing out these antigens, be they parts of gram negative bacteria called lipopolysaccharides, which create inflammation, or they might be partly digested food particles like gluten, which is something that really resembles your thyroid gland. So therefore, Hashimotoâs thyroiditis is one of the most common autoimmune disease because the body sees that thing come out of your intestines, not digested, full protein, and thinking that doesn't belong here, attacks it, and then says what else looks like that in the body, oh well your thyroid gland, so let me attack that too.â - Lindsey Parsons
âWhen Iâm at my worst, I can look six months pregnant easily. So, bloating is very much associated with SIBO. If somebody says theyâre bloated and itâs every day, and usually unless theyâre following a very strict diet that doesn't have any high FODMAP foods, then typically youâre going to be looking at SIBO and that may have been diagnosed as IBS because it may then go along with diarrhea or constipation or other GI issues.â - Lindsey Parson
âIf youâre just a generally healthy person who maybe is just a little bit constipated, you probably do need to add some more fiber to your diet. Fruits and vegetables being the best source, but really the powerhouses diet-wise are going to be your beans and your lentils and your chickpeas, those kinds of foods.â - Lindsey Parsons
"If you have low stomach acid and you're not breaking apart your proteins properly then you're probably not getting enough l-carnitine...one of the two essential nutrients needed to take fatty acids and...turn them into energy." - Lindsey Parsons
"Typically it starts with some sort of trigger, like a stressful period in your life or a period of antibiotics, which weakens your immune system, raises your cortisol, which raises your blood sugar and then...you see dysbiosis, too many pathogenic bacteria and not enough commensal bacteria and then you start to see overgrowths of candida...which may cause sugar cravings or carb cravings." - Lindsey Parsons
"The symptoms you're experiencing are your body communicating with you...let's listen and support it because our gut health translates into our overall health." - Jenn Trepeck
RESOURCES:
Down and Dirty Part 1
Down and Dirty Part 2
Become A Member of Salad with a Side of Fries
Jennâs Free Menu Plan
A Salad With a Side of Fries
A Salad With A Side Of Fries Merch
A Salad With a Side of Fries Instagram
GUEST RESOURCES:
High Desert Health Coach Website
Gut Healing Facebook Group
High Desert Health Facebook Page
High Desert Health Instagram Page
High Desert Health YouTube
Lindsey's Supplements
Free E-Booklet âFinding Your Root Cause Through Stool and Organic Acids Testingâ
Free Quiz to see Which Stool or Functional Medicine Test Will Help You Find the Root Cause of your Gut Health Issues
Lindsey's Rupa Health Lab Store
BIO:
Lindsey Parsons, EdD is a Certified Health Coach working out of Tucson, Arizona. She specializes in helping clients heal gut health issues and reverse autoimmune disease naturally. She also hosts the podcast "The Perfect Stool: Understanding and Healing the Gut Microbiome". Prior to starting her health coaching career, she co-founded and ran a nonprofit advocating for healthier food in the Montgomery County Public Schools in Maryland.
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Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about S.T.R.E.S.S. April is Stress Awareness Month, so Jenn is sharing tangible tips that you can use to destress when you start to feel overwhelm creeping in. Each tip Jenn provides only takes a few seconds, and will leave you able to look at the situation in a different light. How will you remember them? Jenn made the stress an acronym for the actions. Tune in to learn more! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/
RESOURCES:
Become A Member of Salad with a Side of Fries
Jennâs Free Menu Plan
A Salad With a Side of Fries
A Salad With A Side Of Fries Merch
A Salad With a Side of Fries Instagram
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Did you know that our money habits and our food habits have a lot in common? There are some BIG connections between the two. If youâve ever felt challenged by either, this oneâs for you! Tune in to learn why thereâs a likelihood that your relationship with one is the same as with the other.
On this weekâs episode, Jenn is talking about the commonalities between money and food. She discusses where our beliefs about money and food come from and how those beliefs impact our relationships with them. Jenn talks about how and why money and food can become a form of obsession and provides advice on getting off that negative roller coaster. She helps us with the first step: awareness and then explains how to make change and progress in these areas plus what steps are necessary to take to restructure your beliefs around money and food. Tune in to learn more about how strongly our beliefs are impacting our lives, and how to take action in order to make changes.
The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Letâs dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.
IN THIS EPISODE:
â [7:55] Why do we not talk about money?
â [11:34] Where do our beliefs come from around money and food?
â [18:52] How do we create connections around food and money?
â [22:46] How does human survival tie into this?
â [27:37] How can money and food be a form of obsession?
â [34:09] How does the cycle of diet/budgets, restriction, and binging look the same with food and money?
â [36:04] How do we make change and progress in these areas?
â [38:55] How can accountability and support help?
â [41:38] Final thoughts from Jenn.
KEY TAKEAWAYS:
â [15:34] We see what we believe rather than believe what we see. Whatever your belief is, that is what your mind will subconsciously look for in the world. If you believe money equals evil then you will always find examples of that. If you believe money is a blessing and is used for good, then you will look for that to be the truth.
â [36:13] A major element in making changes and progress is to go back to the underlying beliefs. You have to deconstruct those underlying beliefs so that you can build up new ones.
â [39:42] It takes a decision and a commitment and then putting elements in place with the education and the support and recognizing the progress to make the changes and get âunstuckâ.
QUOTES:
[8:34] âWeâre taught not to talk about it, and yet you canât live your life without it.â - Jenn Trepeck
[12:58] âI believe money is a magnifier. If you are a kind, generous human, more money allows you to be kind and generous on a grander scale, it magnifies that. If you feel like youâre a victim and you feel like everybodyâs out to get you and everybodyâs trying to steal your money and youâre not generous and youâre more closed off, the money creates that on a bigger scale.â - Jenn Trepeck
"We have this connection between net worth and self-worth and we have this connection between body and self-worth." - Jenn Trepeck
"I think they [money and food] are both tools to change our state of mind. They are tools that we use to numb. They are tools that we use to distract. They are tools that we use to control..ourselves and others." - Jenn Trepeck
"We can blindly follow an expert because when something is overwhelming, we like to outsource our decision making. We outsource the decision making to a food plan, a financial advisor, a budget or diets..." - Jenn Trepeck
[38:38] âItâs not about the cookie, it's about what weâre using the cookie for. So if we can address what weâre using the cookie for, all of a sudden, the whole situation with the cookie is not a thing anymore.â - Jenn Trepeck
RESOURCES:
Financial Health Episode
Phone Habits and Food Habits Episode
Lost and Found: One Womanâs Story of Losing her Money and Finding Her Life by Janine Roth
Secrets of the Millionaire Mind by T. Harbecker
Become A Member of Salad with a Side of Fries
Jennâs Free Menu Plan
A Salad With a Side of Fries
A Salad With A Side Of Fries Merch
A Salad With a Side of Fries Instagram
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Nutrition Nugget! Bite-size, bonus episodes offering tips, tricks and approachable science. This week, Jenn's talking about Stars and Honey Bars. Have you heard of these protein bars that are marketed as âfood for the futureâ? Jenn walks through the ingredients and nutrition facts to determine if this is a great quick option to start including in your diet. Tune in to hear what she thinks! Like what you're hearing? Be sure to check out the full length episodes; new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/
RESOURCES:
Become A Member of Salad with a Side of Fries
Jennâs Free Menu Plan
A Salad With a Side of Fries
A Salad With A Side Of Fries Merch
A Salad With a Side of Fries Instagram
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