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Nutrition Nugget: Free

Published on: 28th November, 2025

Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about all the amazing things you can do for your health that are totally free. Yep, zero dollars! Jenn breaks down the myth that health is reserved for the wealthy and reveals simple, powerful practices that cost absolutely nothing. From movement to sleep, stress management to nutrition, could the most effective health strategies be completely free? Jenn shares 20 surprising ways to transform your wellbeing that won't cost you a penny, plus why one common eating habit might be turning your nutritious meals into junk food. Ready to discover that your best health investment might cost you nothing at all? 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/        

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Nutrition Nugget: Fast Food

KEYWORDS: Jenn Trepeck, Nutrition Nugget, Salad With A Side Of Fries, Health Tips, Wellness Tips, Free Health Tips, Walking For Health, YouTube Workouts, Taking The Stairs, Morning Sunlight, Bedtime Routine, Screen Time Limits, Meditation Practice, Daily Journaling, Consistent Wake Time, Gratitude Practice, Stress Management, Sleep Hygiene, Social Connection, Volunteering Benefits, Laughter Therapy, Podcast Listening, Mindful Eating, Chewing Food Properly, Eating Until Satisfied, Drinking Water, Wellness On A Budget, Affordable Fitness, No Cost Exercise, Budget Wellness, Health Without Money, Free Fitness Resources, Community Health, Mental Health Support, Rest And Digest, Sitting While Eating, Deep Breathing Exercises, Accountability Partners, Health Coaching, Wellness Community, Nutrition Habits, Movement Ideas, Sleep Quality, Stress Reduction, Healthy Lifestyle, Preventive Health, Free Ways To Improve Your Health Without Spending Money, Budget-Friendly Wellness Practices For Everyday Health

Transcript
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[00:00:31] Sarah: I love this, right? Let's do this, Jenn.

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[00:00:49] And I don't wanna get political. It's not, you know? Yes. That plays into it, and yes, our healthcare system plays into it, but also it's just like our modern lives. Health can be [00:01:00] perceived as a luxury, and I don't think it has to be. So these are some pieces there. Then I also wanted to talk about this because this week's episode called Gifting Health was all about gift ideas for the health conscious person on your list and everything we talked about frankly costs money.

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[00:01:39] I broke these up into sections. So first I have a couple in our movement section walking. I'm walking regularly. Free YouTube for workout variety. Taking the stairs. Oh, so free parking further away actually.

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[00:01:59] Jenn Trepeck: right? Well maybe a [00:02:00] little energy.

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[00:02:02] Oh, that kind of energy. I thought

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[00:02:06] Sarah: like less daunting on the planet to take

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[00:02:12] Sarah: Mm-hmm.

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[00:02:26] And I say that with like slight, you know, tucking of my head because we're all a work in progress. I'm trying to, okay. Meditation, journaling, waking up at the same time every day.

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[00:02:41] Jenn Trepeck: gratitude. Sleep and stress cost you nothing. Alright, in the next category, connection, purpose, and community friendships, like a conversation, giving your time or volunteering laughter.

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[00:03:23] Not always easy. Finding joy and quality. Nutrition cost nothing. Drinking water, not multitasking while we eat. Oh. Literally today I kept thinking about this because I knew we were talking about this. Yeah. And every time I did it today, I was like, Ugh.

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[00:03:44] Jenn Trepeck: know,

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[00:03:45] Jenn Trepeck: It's so not good for your rest and digest.

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[00:03:56] Sarah: I'm always telling people to sit when they eat too. If I could, yes, add a bonus. 21. [00:04:00] Yeah. You have to sit down, stop walking around eating.

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[00:04:08] Mm-hmm. And basically explain to everyone. You guys can go back and listen, but you turn your meal into fast food when you eat standing up. Doesn't matter how nutritious that is.

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[00:04:22] Jenn Trepeck: Anything else you wanna add,

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[00:04:30] Yeah. And just remembering to do that at all stages and it's free.

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[00:04:42] Sarah: Mm-hmm.

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[00:04:54] Sarah: Remind yourself all the

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[00:04:56] Sarah: Yeah. Mm-hmm. And tell your family friends around you what you're trying to [00:05:00] do. Yeah. And have them help keep you accountable.

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[00:05:05] Sarah: Doesn't have to cost anything

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[00:05:15] Well, as always, everybody, I'm your host, Jenn Trepeck. Connect with me on all social media. I'm at Jenn Trepeck, J-E-N-N-T-R-E-P-E-C-K. Website is a salad with the side of fries.com. Pick your platform, send a message. I love hearing from you, your takeaways, your ideas, your questions. This is also the easiest way to learn more about working with me as your health coach.

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[00:05:56] This shows your support for this podcast, this community, and your health. [00:06:00] On top of the 24 7, ask Me Anything, community chat discounts, curated content, and interview episodes. In full video, you'll get this week's recipe for the Thanksgiving stuffed acorn squash, and 15% off some of our favorite gift ideas.

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[00:06:35] Happy, healthy.

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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!