Episode 310

Healthy on the Road

Published on: 9th July, 2025

Don’t think you can stay healthy while traveling and still enjoy every bite, sip, and moment? Think again. This episode spills the secrets to feeling good on the go without sacrificing the fun. Tune in to discover the secret to travel non-negotiables and learn how to stay healthy when traveling.

In this episode of Salad with a Side of Fries, Jenn Trepeck spills the tea on crafting a travel health plan that works for you. From packing protein shakes to embracing local cuisine with a guilt-free mindset, this episode is packed full of practical tips to feel your best whether you’re on a work trip or a dream vacation. We’ll cover picking your non-negotiables, like daily movement, to letting go of shame with a guilt-free mindset and plan. Get ready to rethink your travel routine? Tune in for tips to make your next trip—whether for work or play—a perfect blend of wellness and wanderlust!

The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, who discusses wellness and weight loss in real life, clearing up myths, misinformation, and bad science surrounding our nutrition knowledge and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.

IN THIS EPISODE: 

  • (00:00) Healthy travel challenges; Home health routines don't work on the road; Make way for wellness on the go
  • (02:43) The importance of non-negotiables
  • (06:39) Defining the trip: work vs. vacation, shapes the travel health plan
  • (10:32) Planning for desired outcomes upon returning home, reverse-engineering the travel health plan 
  • (12:24) Stick to a realistic travel routine you make for yourself, which eliminates guilt
  • (13:45) Discussion of non-negotiables and essential health priorities in action 
  • (19:17) Setting boundaries and overcoming shame surrounding expressing your health needs and wellness goals
  • (25:59) Packing for your travel health plan to ensure non-negotiables are met
  • (35:08) Take the clothes you will feel good in for the entire trip, and plan for the flight
  • (39:13) Focus on the non-negotiables while allowing for flexibility and letting go encourages a guilt-free mindset

KEY TAKEAWAYS:

  • Determine your non-negotiables for healthy travel. Identify and prioritize key health practices, such as drinking water to stay hydrated, eating protein-rich breakfasts, and engaging in daily movement, to maintain wellness on the road without rigidity.
  • Be flexible. Adjust your travel health plan based on the type of trip (work or vacation) and location, you can embrace local cuisine and activities while ensuring your wellness goals are met.
  • Create a realistic travel routine, pack essentials like protein bars or workout gear, and let go of guilt to enjoy the experience while staying aligned with health priorities.

QUOTES:        

(3:30) “Non-negotiables and not up for debate does not mean that we're rigid. It does not mean that we're not flexible." – Jenn Trepeck

(11:30) “If you're totally stressed out the whole time about what you're going to eat, when you're going to eat it, how you're going to eat it, then you're not really on vacation." - Deanna

(12:24) “Guilt shows up when we don't keep the commitments that we make. And more than that, it's the commitments that we make to ourselves." - Jenn Trepeck

(13:26) “The point of this episode is to say the plan we have when we are home is not the same plan that works on the road.” - Jenn Trepeck

(24:57) “When we tell people what to do to be helpful, a lot of the other judgment that we're afraid of disappears because the intention behind that is not judgment, but to be helpful." - Jenn Trepeck

(35:27) “I make sure that I have clothing options that no matter how I'm feeling, day one, day 10, whatever it is, that I'm gonna feel great in what I'm wearing." - Jenn Trepeck

RESOURCES:

Become A Member of Salad with a Side of Fries

Jenn’s Free Menu Plan

A Salad With a Side of Fries

A Salad With A Side Of Fries Merch

A Salad With a Side of Fries Instagram

Nutrition Nugget: Airports

Healthier Options at Starbucks

Menu Mayhem

The Algae Advantage (feat. Catharine Arnston)

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About the Podcast

Salad With a Side of Fries Nutrition, Wellness & Weight Loss
What to eat and when to cheat! Let's decipher between all the “diets” out there. You know what to do but it itsn't working. In fact, your diet could be making you fatter.

Ever wondered if cryo-freezing your fat cells would really work? Should you try acupuncture? A hypnotist? If you do, how do you know if someone’s good?

Salad with a Side of Fries is the podcast that will answer all these questions and more! Talking wellness and weight loss for real life, because most of us are going to drink, eat out, skip the grocery store and who wants a life without fries or dessert?! Host Jenn Trepeck’s expertise as an optimal health coach, in practice for over a decade, along with experts in various modalities will clear up the myths, mis-information, bad science and marketing to reveal the truth of HOW TO EAT and HOW TO CHEAT!*



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

About your host

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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!