Salad With a Side of Fries Nutrition, Wellness & Weight Loss

Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Melting Forest Glow Up. A sparkling canned beverage spotted at the Nantucket Airport promises collagen, fiber, mushrooms, protein, magnesium, and beauty support, all for 90 calories and zero added sugar. It sounds like a daily reset in a can, but does the label back up the buzz? Jenn digs into the nutrition facts, the ingredient list, and the doses behind the marketing, and the numbers might surprise you. Is this a smart sip for your hair, skin, and nails, or is it more about the ritual than the results? Would Jenn toss one in her cart, or leave it at the airport? You will have to listen to find out. 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/ RESOURCES: Sponsored by Dash Dog Food - text DASH to 833-801-0500 to get 60% off your first box! Become a Happy Healthy Hub Member 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 Mushrooms are Nature's Technology (feat. Alex Wolfe) ‘Shroom Talk (feat. Jeff Chilton) Jenn Trepeck, Nutrition Nugget, Salad With A Side Of Fries, Health Tips, Wellness Tips, Collagen Protein Drink, Melting Forest Glow Up, Sparkling Collagen Protein, Hydrolyzed Bovine Collagen, Functional Mushrooms, Reishi Mushroom, Prebiotic Fiber, Cassava Root Fiber, Magnesium Citrate, Vitamin C, Astrion, Stevia Leaf Extract, Natural Flavors, Zero Added Sugar, Net Carbs, Food Label Reading, Ingredient List, Nutrition Facts, Hair Skin And Nails, Beauty From The Inside Out, Clear Protein, Whey Protein, Muscle Synthesis, Protein Intake, Fiber Intake, Hunger Control, Satiety, Weight Loss, Wellness, Functional Beverages, Prepackaged Drinks, Third-Party Testing, Non-GMO, Organic Ingredients, Immune Support, Antioxidant Support, Stress Support, Calm Ritual, Healthy Snacks, Marketing Claims, Health Coach, Supplement Dosing, Is Collagen Protein Drink Good For Weight Loss, Sparkling Collagen Drink With Reishi Mushroom And Fiber

Can strength training for women over 40 still change your life? It can, and the sooner you begin, the more you gain. Learn how muscle protects your energy, balance, and independence through menopause and beyond. From push and pull to hinge and carry, simple moves make everyday life easier. Host Jenn Trepeck sits down with Jeanne Phares, a retired CPA, certified health coach, and leukemia survivor who rebuilt her body after a stem cell transplant. Together they discuss strength training after 40, why losing estrogen changes the game, and how sleep, recovery, and protein make every workout count. What You Will Learn in This Episode: ✅ Why it is never too late to start strength training in your 40s, 50s, 60s, and beyond, and how a flywheel habit beats motivation. ✅ How the push, pull, squat, hinge, and carry build functional movement for longevity and fall prevention. ✅ What estrogen loss does to muscle and why protein, water, and fiber needs rise with age. ✅ How to choose the correct weight, train at home with exercise bands, and protect recovery through sleep. The Salad With a Side of Fries podcast, hosted by Jenn Trepeck, explores real-life wellness and weight-loss topics, debunking myths, misinformation, and flawed science surrounding nutrition and the food industry. Let’s dive into real-life wellness and weight loss, including drinking, eating out, and skipping the grocery store. TIMESTAMPS: 00:00 Why women fear bulky muscles from strength training and how the testosterone myth keeps them stuck 2:00 From CPA to health coach, a Leukemia diagnosis and stem cell transplant shaped Jeanne’s work with women in midlife 4:54 Why strength training matters most for women in midlife and the role menopause plays in muscle building 10:20 Begin today and build a habit, not motivation, and track real progress with strength measurements instead of the scale, which cannot show how much muscle you gain 11:50 The push, pull, squat, hinge, and carry framework for functional body movement and connect workouts to real goals and layer on protein-forward nutrition, plus water and fiber 14:05 Build a flywheel system instead of an eight-week program, adding recovery and sleep to protect muscle 17:30 How strong muscles prevent falls in women over 60 and why longevity matters more than building big muscles 23:41 How to lift the correct weight, how to avoid injury, and how to choose a midlife trainer 26:32 Home gym basics for beginners, from light weights and straight exercise bands to body weight workouts on a yoga mat 27:58 Squat form made simple, using a chair, cushion, and mirror to modify the move safely at any mobility level and how to balance your routine across all five functional movements 30:15 Real exercise examples for the push, pull, squat, hinge, and carry, from rows to deadlifts and suitcase carries 32:33 The carry, grip strength as a leading indicator of longevity, and lifestyle choices that support strength training and prioritizing recovery 33:30 Rest days and active recovery, why rest days are not cheat days and Jeanne’s pre-workout practice of gratitude, showing up for yourself, and dynamic stretching before lifting KEY TAKEAWAYS: 💎 A simple habit beats motivation, so start today and let momentum do the work, with no need to wait for Monday. 💎 Lifting weights will not make you bulky, because women carry a fraction of a man’s testosterone, and strength training is what creates a toned look. 💎 Putting yourself first is not self-care indulgence. Protecting your body protects your independence and the people who rely on you. 💎 A short gratitude ritual and a dynamic warm-up before each session remove hesitation and help you show up for yourself. ABOUT THE GUEST: Jeanne Phares is the founder of Sage Lifestyle Collective, a publishing imprint and coaching brand for women in midlife and beyond. A retired CPA with over 40 years of personal strength training experience and a certified Health and Wellness Coach, Jeanne brings a rare blend of financial expertise, lived experience, and evidence-based health knowledge to everything she creates. Through Sage Lifestyle Collective, Jeanne publishes books across women's health, personal finance, retirement planning, and gift categories, with titles spanning strength training, menopause and perimenopause, and money management for women. Her catalog reflects a single conviction: midlife is a season of agency and reinvention, not decline. Beyond publishing, Jeanne developed the 8-Week Sage Strength Transformation Program, a coaching program centered on progressive strength training, protein-forward nutrition, sleep and recovery, and cortisol management for women navigating perimenopause and menopause. She also coaches women 40 and older directly, helping them build strength, confidence, and a healthier relationship with their changing bodies. Jeanne is a passionate speaker and podcast guest who loves talking with groups about strength, health, and reinvention in midlife. Sharing this message with women who need to hear it is some of the work she finds most rewarding. Based in Los Angeles, Jeanne is a mother of two daughters and considers Sage Lifestyle Collective a generational legacy project. When she isn't writing or coaching, you'll find her strength training, reading, sewing, or studying French. RESOURCES: Sponsored by Dash Dog Food - text DASH to 833-801-0500 to get 60% off your first box! Become a Happy Healthy Hub Member 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 About Uncomplicating Wellness Text ‘Book’ to 833-801-0500 GUEST RESOURCES: Jeanne - Email Sage Life Style Press - Website Set an Appointment SAGE LIFESTYLE PRESS (@jeanne.sage_lifestyle) | TikTok Jeanne - Sage Lifestyle - Instagram Jeanne Phares - LinkedIn Jeanne - Author - Sage Lifestyle Press Sage Lifestyle - YouTube QUOTES: 7:58 “I believe the difference between knowing what to do and doing it is understanding why.” – Jenn Trepeck 9:16 “Estrogen is muscle protective. When you don’t have estrogen, you don’t have that, and we start losing muscle in our 30s.” – Jeanne Phares 9:52 “The changes in hormones make it more challenging to build the muscle, to maintain the muscle that you have, to break down the protein that you’re eating, even to absorb all of those nutrients.” – Jenn Trepeck 12:47 “If you want energy, start to strength train. If you want to feel good in your body and have confidence, start to strength train. – Jeanne Phares 36:11 “Those recovery days or those rest days, that’s the moment for the cardio, the yoga, some of the other types of movement that maybe isn’t as weight- or resistance-focused.” – Jenn Trepeck 45:42 “It is never too late to start strength training. You can make gains, and they are absolutely worth the effort.” – Jenn Trepeck Jenn Trepeck, Salad With A Side Of Fries, Nutrition Nugget, Health Coach, Weight Loss For Real Life, Strength Training, Strength Training for Women, Midlife Women, Menopause, Perimenopause, Postmenopause, Muscle Loss, Estrogen, Build Muscle, Protein-Forward Diet, Functional Movement, Progressive Resistance, Exercise Bands, Home Gym, Body Weight Exercises, Squat, Deadlift, Kettlebell Swing, Farmer’s Carry, Grip Strength, Longevity, Fall Prevention, Recovery Days, Active Recovery, Sleep, Fiber, Water Intake, Kidney Function, Habit Building, Flywheel, Strength Measurements, Personal Trainer, Sage Lifestyle Collective, Leukemia Survivor, Stem Cell Transplant, Health Coach, Testosterone, Dynamic Stretching, Gratitude, Weighted Vest, Slow Tempo Reps, How To Start Strength Training After 40, Strength Training For Women In Menopause. Strength Training For Women Over 40

Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about one tiny word you probably say every day: should. Have you ever noticed how often it shows up when you think about food, workouts, and your health? Jenn digs into what people are searching online, why the answer to nearly every one of those questions is “it depends,” and a surprising line she heard that gave her chills. Some say a little pressure gets you moving, while others say it quietly works against you. Is the word “should” a helpful push or a hidden trap, and what might happen if you swapped it for a different word? Jenn shares where she lands, and the answer might change how you talk to yourself. 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/ RESOURCES: Sponsored by Dash Dog Food - text DASH to 833-801-0500 to get 60% off your first box! Become a Happy Healthy Hub Member 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: Guilt Perception Vs. Reality Jenn Trepeck, Nutrition Nugget, Salad With A Side Of Fries, Health Tips, Wellness Tips, Positive Self Talk, Should, Could, Shame, Guilt, Self Talk, Should Talk, Mindset, Motivation, Wellness, Weight Loss, Healthy Habits, Diet Culture, Intermittent Fasting, Calorie Counting, Gluten Free, Low Carb, Protein Supplement, Red Meat, Water Intake, Eating Habits, Emotional Eating, Food Shame, Brené Brown, Self Compassion, Self Judgment, Behavior Change, Health Coach, Lifestyle Coach, Mindful Eating, Food Rules, Dieting, Healthy Lifestyle, Body Image, Self Worth, Mental Health, Nutrition Advice, Sustainable Habits, Stress Management, Sleep, Exercise, How To Stop Shoulding Yourself With Food, Why Shame Does Not Motivate Healthy Eating

Your lymphatic system is a cleanup network with no automatic motor of its own, and most of us have slowed it down over the years. The good news is that better lymphatic drainage may start with how you breathe, move, and eat. Learn how to help your body clear what it no longer needs. Host Jenn Trepeck welcomes Dr. John Douillard, an Ayurvedic longevity expert and former director of player development for the NBA's New Jersey Nets, to explain diaphragmatic breathing, nose breathing, and metabolic health, plus how to improve lymphatic flow naturally for longevity. Learn why a weak diaphragm may leave you tired, stiff, and sluggish, and which simple movements can help. You will also hear easy ideas for walking after meals, citrus peel, and better sleep. What You Will Learn in This Episode: ✅ How the lymphatic system works as your body's waste removal and immune delivery network, and why the diaphragm acts as its pump. ✅ Simple diaphragmatic breathing steps through the nose that support lymph drainage and calm the nervous system. ✅ How digestion, stress, and walking after meals influence lymph congestion and metabolic health. ✅ Which signs may show your efforts are working, including less morning stiffness, a steadier stress response, and better sleep. The Salad With a Side of Fries podcast, hosted by Jenn Trepeck, explores real-life wellness and weight-loss topics, debunking myths, misinformation, and flawed science surrounding nutrition and the food industry. Let’s dive into real-life wellness and weight loss, including drinking, eating out, and skipping the grocery store. TIMESTAMPS: 00:00 The best sleep position for brain lymph drainage 04:47 Ironman training and Ayurveda lead to nose breathing, meditation, and faster athletic recovery for Dr. Douillard 08:06 Nose breathing versus mouth breathing study shows parasympathetic calm and how to reach the runner's high 12:00 What the lymphatic system does, why the diaphragm is the lymph pump, and the glymphatic link to brain health 16:25 Metabolic health and lymph congestion: how undigested protein and fat lead to fatigue, stiffness, and swelling 19:11 Does sleeping position signal stuck lymph? Why side sleeping beats back sleeping for brain lymph drainage 20:52 Cellulite and lymph congestion, plus citrus peel bioflavonoids like diosmin and hesperidin for microcirculation 24:11 Rebounding, jump rope, vibration plates, and hydration for lymph flow versus treating the upstream cause 25:16 Walking after meals, Shata Pavali, and how post-meal movement supports digestion, blood sugar, and lymph 30:10 Step-by-step diaphragmatic breathing through the nose with nitric oxide benefits for better lymph flow 39:38 Signs your lymphatic support is working: less morning stiffness, stress resilience, strength, and better sleep KEY TAKEAWAYS: 💎 Dr. Douillard explains that the diaphragm is the true lymphatic pump, so slow, full breaths through the nose are the foundation of lymph health. 💎 Incomplete digestion may send undigested protein and fat into the lymph, which is why he treats digestion as the upstream fix rather than simply avoiding trigger foods. 💎 Rebounding, jump rope, and vibration plates support lymph movement, but hydration, daily movement, and a short walk after eating matter just as much. 💎 Left side sleeping, citrus peel bioflavonoids, and nitric oxide boosting foods like beets are easy add-ons that fit a longevity routine. ABOUT THE GUEST: Dr. John Douillard, D.C., C.A.P., is an Ayurvedic longevity expert, founder of LifeSpa. For 40-plus years, he has helped more than 100,000 patients and many athletes as the former Director of Player Development for the NBA’s New Jersey Nets. He has built a trusted Ayurveda and natural health education platform with 1,500+ free articles and videos, reaching 500,000+ followers and over 12 million YouTube views. He studied Ayurveda in India in 1986, then co-directed Deepak Chopra’s U.S. center and trained medical doctors in Ayurveda. He has written seven books, including Eat Wheat, The 3-Season Diet, and Body, Mind, and Sport. Dr. John is known for “proving ancient wisdom with modern science.” He teaches simple daily habits that improve digestion, energy, sleep, resilience, and longevity by working with the body’s rhythms, including circadian timing, seasonal eating, nose breathing, the microbiome, and lymphatic health. In a world of wellness hype and restrictive trends, his approach helps listeners build sustainable health that actually lasts. RESOURCES: Sponsored by Dash Dog Food - text DASH to 833-801-0500 to get 60% off your first box! Become a Happy Healthy Hub Member 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 About Uncomplicating Wellness Text ‘Book’ to 833-801-0500 GUEST RESOURCES: John Douillard's LifeSpa - Website John Douillard - LinkedIn Dr. Douillard - Facebook Life Spa - Instagram John Douillard - X John Douillard - YouTube John Douillard - TikTok Ayurveda Meets Modern Science Podcast | John Douillard's LifeSpa The Best Diaphragmatic Exercises: Breath Training for Better Health QUOTES: 12:23 "Most people are walking around with a broken lymphatic pump." – Dr. John Douillard 16:00 "Turn the volume up, slow this down, listen to it again and again to ensure that what we're talking about today becomes part of daily practice." – Jenn Trepeck 25:25 "The lymph loves water and it loves hydration and it loves movement." – Dr. John Douillard 40:20 "Add in some of these practices and see what you notice, because it can show up in every part of your life." – Jenn Trepeck 45:35 "Ensuring lymphatic flow doesn't have to be another time-consuming activity. Instead, it could be a simple, intentional moment, a couple of choices with proper breathing." – Jenn Trepeck Jenn Trepeck, Salad With A Side Of Fries, Nutrition Nugget, Health Coach, Weight Loss For Real Life, Lymphatic Drainage, Lymphatic System, Lymph Flow, Lymphatic Pump, Diaphragm, Diaphragmatic Breathing, Nose Breathing, Mouth Breathing, Nitric Oxide, Parasympathetic Nervous System, Fight Or Flight, Runner's High, Ayurveda, Longevity, Metabolic Health, Digestion, Undigested Protein, Lymph Congestion, Glymphatic System, Long Haul COVID, Cognitive Decline, Brain Lymph, Sleep Position, Thoracic Duct, Cellulite, Citrus Peel, Bioflavonoids, Hesperidin, Diosmin, Rebounding, Jump Rope, Vibration Plates, Hydration, Walking After Meals, Blood Sugar, Heartburn, Stomach Acid, Bile Production, Stress, Ribcage, Ujjayi Breath, How To Improve Lymphatic Flow Naturally, Diaphragmatic Breathing For Lymphatic Drainage

Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Crunch. Have you ever wondered why a bag of chips seems to taste better the louder it snaps, or why a soft snack never quite hits the spot? Jenn digs into a quirky study where identical chips were judged fresh or stale based on nothing but sound, and explores why that crunch lights up our brains and keeps us hooked. Some say it is all about our primitive wiring, while others point to the psychology of satisfaction and even a hidden outlet for aggression. Food companies seem to know a thing or two about this as well. So is crunch a helpful sensory cue that keeps us mindful, or a clever trap engineered to keep us reaching for more? Jenn shares what she sees in her clients and a few swaps worth trying, but you will have to listen to find out where she lands. 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/ RESOURCES: Sponsored by Dash Dog Food - text DASH to 833-801-0500 to get 60% off your first box! Become a Happy Healthy Hub Member 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: Popcorn Jenn Trepeck, Nutrition Nugget, Salad With A Side Of Fries, Health Tips, Wellness Tips, Healthy Crunchy Snacks, Crunch Cravings, Crunchy Foods, Satisfying Crunch, Food Texture, Multisensory Eating, Sound Of Chewing, Pringles Study, Journal Of Sensory Studies, Salty Snack Cravings, Potato Chips, Ultra-Processed Foods, Healthy Snacks, Roasted Chickpeas, Nuts And Seeds, Popcorn, Jicama, Raw Vegetables, Mindful Eating, Distracted Eating, Food Cravings, Weight Loss, Wellness, Nutrient Dense Foods, Food Manufacturers, Pro-Inflammatory Ingredients, Food Additives, Read Food Labels, Satisfaction, Auditory Cues, Evolutionary Eating, Freshness, Portion Control, Emotional Eating, Healthy Eating Habits, Crunchy Snack Alternatives, Eating Experience, Fresh Produce, Craving Crunch, Sensory Science, Weight Loss For Real Life, Why Do I Crave Crunchy Foods, Healthy Crunchy Snacks for Cravings