Episode 104

Back to Basics

Published on: 28th July, 2021

Jenn always seems to know just what we need. As many of us are getting into the nitty gritty of our food choices, habits, routines and cravings, Jenn brings us back to earth with this week's episode! What if what we need isn't the magic bullet we're waiting to find while scrolling instagram or reading news headlines but is actually a return to the fundamentals. Like always Jenn makes it simpler and more fun to reach our health and weight goals. This episode may be the reminders you need to help you refocus and recommit. The timing is perfect!! Listen in. 

Outline:

  • Welcome back & meet Lora
  • Lora's story: podcast listener to podcast member, working with Jenn then joining the podcast from the other side of the microphone
  • Intro today's topic
  • Protein & fiber, balancing blood sugar
  • The role of the bread basket
  • The importance of blood sugar for energy
  • Noticing our own bodies' signs
  • Why we start with the nutrition side and then get into the routines, cravings, habits
  • Portion sizes
  • Go back to your tracker...are you tracking?
  • Check-in with starches, grains & diary - food group or condiment?
  • Hunger
  • Activity & Exercise
  • 3 fundamental components
  • The big myth of cardio
  • What to do
  • Finding the time
  • The mental side
  • Remember why you started
  • Measures of progress: scale, BMI, energy, sleep, stress, confidence, clothes
  • Body composition
  • What we focus on
  • Relax about it all and the stress factor
  • Our environment - the things & people
  • Focus on long term health & yet one day/meal/hour/minute at a time
  • Pay it forward
  • Final thoughts

Links:

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Connect with us! FB Page & Private FB Group & Jenn's Instagram

Take the free Weight Loss Profile, Jenn will send you a Menu Plan

Jenn's 2 Ashwagandha products for US & Canadian Listeners

Jenn's 2 Ashwaagandha products for Global Listeners: BLISS  & ACTS 

Quotes:

"A serving of avocado is 1/2 an avocado, not the 1/16 of a slice we tend to allow." - Jenn Trepeck

"Weight loss isn't magic, it's science."  - Jenn Trepeck

"Quality in, quality out. Get up and move more."  - Jenn Trepeck

"Perfection not required."  - Jenn Trepeck

Our brains can register hunger and satiety when there's quality nutrition. Our brains cannot register satiety when they are hungry and what they're given are chemicals."  - Jenn Trepeck

"Have your starches, grains and dairy grown into a food group from a condiment?"  - Jenn Trepeck

"Expand your definition of exercise."  - Jenn Trepeck

"Muscle makes the difference."  - Jenn Trepeck

"Maybe you hit your goal and it's time to set the next milestone?"- Jenn Trepeck

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About the Podcast

Salad With a Side of Fries Nutrition, Wellness & Weight Loss
Nutrition tips that actually work. Real-life healthy eating, balanced diet tools, and weight loss tips you can use today with coach Jenn Trepeck.*

If you have searched for nutrition tips, tried to keep a healthy lifestyle, or felt stuck following popular weight loss tips, this podcast is for you. Get straightforward wellness advice that works in real life, plus strategies for a balanced diet, sustainable healthy eating, and a smarter approach to fitness and nutrition. Is your diet making you hungrier, crankier, or less healthy? Tune in and find out.*

Free gift: Schedule a 15-minute curiosity call with Jenn to explore what is possible for you. https://asaladwithasideoffries.com/contact/

Welcome to Salad with a Side of Fries, where wellness meets real life. Award-winning host Jenn Trepeck, health and lifestyle coach and author of Uncomplicating Wellness, cuts through the noise with clear answers you can trust. Ranked in the top 1.5% of podcasts worldwide, the show won Ear Worthy’s Best Health Podcast in 2024 and 2025 and was nominated for Best Independent Podcast both years. Jenn also won Women Who Podcast’s Stellar Interview award in 2025 after being named one of Podcast Magazine’s 40 under 40 in 2022.

Jenn’s motto is “wellness without the weirdness.” With more than 17 years coaching after solving her own food struggles, she knows how confusing the industry can be. Each week you get the foundations of a balanced diet, sustainable healthy eating, metabolism basics, and long-term holistic health, plus straight talk on fad diets and supplements.

What you will get by listening:
✅How to eat and how to cheat, guilt-free
✅Nutrition tips that work in the real world
✅Weight loss tips that are effective, never restrictive
✅How to build a balanced plate at home, on the road, and eating out
✅Smart strategies for sustainable habits that include your favorite foods
✅Evidence-based insights on fitness and nutrition
✅Conversations about holistic health that go beyond food
✅Wellness advice you can use right away


About Jenn Trepeck:
Jenn is a health coach, speaker, and consultant who blends humor with practical science. She has helped thousands improve energy, metabolism, and confidence in their choices through one-on-one coaching, group programs, her book, and this podcast.

Connect with Jenn and the show:
Instagram: https://www.instagram.com/jenntrepeck/
Instagram: https://www.instagram.com/saladwithasideoffriespod
TikTok: https://www.tiktok.com/@jenntrepeck
Facebook: https://www.facebook.com/JenniferTrepeck/
Facebook Group: https://www.facebook.com/groups/425796548337541/
Website: https://asaladwithasideoffries.com/

If you are ready to trade guilt for freedom, confusion for clarity, and boring salads for fries on the side, press play. Health gets doable here.

*These statements have not been evaluated by the Food and Drug Administration. This podcast and its guests are not intended to diagnose, treat, cure, or prevent any disease.

About your host

Profile picture for Jennifer Trepeck

Jennifer Trepeck

“My passion for nutrition and helping others stems from “kicking my food issues” with my own weight management saga.” ~ Jenn

I believe that the greatest accountability is paying it forward! That’s why I teach the nutrition education we are all supposed to know but no one ever taught us, along with the science behind food, fitness, and health.

After I graduated from the University of Michigan Ross School of Business, I founded Better Life Now LLC while working full-time in hedge funds. In 2019, I took my practice from side-hustle to full-time self-employment and launched my podcast, Salad With a Side of Fries. On the show, we offer science-based tips and tricks for how to achieve wellness and weight loss for real life – because who wants a life without fries or dessert?!

Topics we tackle on the podcast include debunking fad diets, food myths, misinformation in marketing, bad science, and general nutrition. I encourage guests whose expertise is different from my own focus on weight management to bring their unique, fact-based perspectives to talk about subjects they are educated in and passionate about.

Due to my decade-long experience of working with clients, I have gained insight into the health and food industry and the how-tos of building a business.

Some specific health and wellness topics I can speak to include debunking fad diets, exposing the BS we are fed by the food and diet industry, how the people around us can positively and negatively impact our health journey, and shifting mindsets in order to overcome inappropriate barometers of success to instead achieve happy, healthy, and meaningful change.

On the subject of business, I can help you by teaching my critical pieces every entrepreneur should know, how to make your side-hustle into your full-time job, ways to sustainably achieve success without burning out, contemporary networking, and how to prioritize wellness while pursuing your projects.

When I find some free time, I’m typically working out at Physique57, discovering hidden gem restaurants in NYC, or traveling to spend time with friends and family.

I’d love to have an in-depth conversation with you, whether it’s leveling up in business or debunking food myths!