Episode 114

Master of My Domain (feat. Dr. Kjell Tore Hovik)

Published on: 6th October, 2021

We know what to do, we just don't always do it. You too? Thought so. Even if it's not in every area of life, there always seems to be one (or three if you're like us) that's not swinging with the rest. Meet Dr. Kjell Tore Hovik who joins Jenn this week to discuss motivation, how our brains work and the impact of crises...which include more than a once-in-a-lifetime pandemic. His expertise and insight shows us ways to explore and then create our personal formula for navigating difficult times. One secret? You are your own best expert. Listen now for more! 

Outline:

  • Welcome back & intro today's topic
  • Meet Dr. Kjell Tore Hovik joining us from Norway
  • Dr. Kjell's story 
  • The role of nutrition in mental health & the care team
  • Motivation - "I know what to do, I just don't do it."
  • Routines
  • Goals - short term before long term, seeing the outcomes & sticking with it
  • What we could be doing which sabotages our progress
  • How crisis impact us (a pandemic & more common crises)
  • How do we create our reality & stay in control ever day, in times of crisis
  • Map your stressors, sort them, create a plan
  • How to make new habits/routines stick
  • Activating the brain to help us
  • Sympathetic & parasympathetic nervous system
  • Training the frontal lobe of the brain
  • Talk about it
  • Who we surround ourselves with
  • Writing it down & reading it back
  • Neuroplasticity
  • Experiences  that change the brain
  • Motivation & Commitment
  • Putting it all together
  • The pre-work then as things go awry we employ techniques to calm
  • Finding what works for you to calm/activate the parasympathetic nervous system
  • An existential crisis: knowing we are worth it to take are of ourselves

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

Dr. Kjell Tore Hovik IG, Book & Book IG

Jenn's favorite CoQ10 for US/Canadian Listeners & for Global Listeners

Quotes:

"Mental training, mental acuity were the difference between the next best and the very best athletes.’" – Dr. Kjell Tore Hovik

"Get good routines in place for every day so you don't have to make so many decisions."  – Dr. Kjell Tore Hovik

"Not taking care of yourself creates an imbalance which leaves you vulnerable when crisis strikes."  – Dr. Kjell Tore Hovik

"Fear and stress are quick to rise but slow to calm."  – Dr. Kjell Tore Hovik

"Everything we experience and everything we learn changes our brains, in a way."  – Dr. Kjell Tore Hovik

"What's the rush?"  – Dr. Kjell Tore Hovik

"It's not always major things. Sometimes it's just a little nudge we need."  – Dr. Kjell Tore Hovik

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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

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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!