529. Wellness Habits Every Podcaster Should Know

1
00:00:06,000 --> 00:00:08,364
Marc Ronick: Good morning,

podcasters.

2
00:00:08,364 --> 00:00:13,794
Today is Tuesday, june 2, 2026
and today Jen
Trepek of A

3
00:00:13,794 --> 00:00:18,724
Salad with a side of fries joins
us to share
practical wellness

4
00:00:18,724 --> 00:00:21,630
insights, content strategies
that build
trust and her

5
00:00:21,630 --> 00:00:24,705
mission with the Podcast
Professionals
Association.

6
00:00:24,705 --> 00:00:28,968
So, if you're listening live on
Clubhouse, hit
the share

7
00:00:28,968 --> 00:00:32,075
button, top right-hand side of
the screen, and share it


8
00:00:32,083 --> 00:00:35,268
however Clubhouse lets you.
And if you're catching us via


9
00:00:35,276 --> 00:00:38,615
podcast, YouTube, LinkedIn, etc.
please share this with a fellow

10
00:00:38,615 --> 00:00:41,016
podcaster.
And now, give us about 30

11
00:00:41,016 --> 00:00:43,194
seconds, and we'll get
things
rolling.

12
00:00:43,194 --> 00:00:51,561
Thanks for being here.
The podcasting morning
chat is

13
00:00:51,561 --> 00:00:57,076
powered by Ironick Media,
helping podcasters
launch,

14
00:00:57,076 --> 00:01:01,452
polish, and grow great shows,
and by Content Creators


15
00:01:01,460 --> 00:01:13,755
Accountant, helping creators
build real business behind their

16
00:01:13,755 --> 00:01:22,635

content.
Good morning again, podcasting

17
00:01:22,635 --> 00:01:24,675
morning show.
Thank
you so much for being

18
00:01:24,675 --> 00:01:27,078
here.
I am your host, Mark Ronick, and

19
00:01:27,078 --> 00:01:30,740

currently on stage with me we
have Ralph Estep, D.R.

20
00:01:30,740 --> 00:01:35,451
Fay, Sid
Meadows, we have BC
Babbles, we also have Janae and

21
00:01:35,451 --> 00:01:38,996
Tide
Tutoring here as well,
and of course, our guest, Jenn

22
00:01:38,996 --> 00:01:40,877
Trepeck.

Good morning to you, Jenn.

23
00:01:40,877 --> 00:01:43,906
We'll get to you in just a
moment.


24
00:01:43,914 --> 00:01:46,940
Want to first do something a
little different.

25
00:01:46,940 --> 00:01:50,704
Usually, as we
start, I have
some kind of announcement, some

26
00:01:50,704 --> 00:01:53,449
kind of thing
for you, and
today's a little different.

27
00:01:53,449 --> 00:01:55,821
I just want to give
you a
heads up, in case I forget,

28
00:01:55,821 --> 00:01:59,319
because I tend to do
that with
somewhat personal announcements.

29
00:01:59,319 --> 00:02:03,759
So, I've been
sharing with you
guys about my stepson and his

30
00:02:03,759 --> 00:02:06,534
content creator
journey, and
how he..

31
00:02:06,534 --> 00:02:10,193
I think I know I've shared with
you
before.

32
00:02:10,193 --> 00:02:14,736
He is going to be on a game
show, and appropriately so
for

33
00:02:14,736 --> 00:02:17,514
today, because the game show is
all about food.

34
00:02:17,514 --> 00:02:20,006
It's a
cooking show, it's
called 100 Cooks.

35
00:02:20,006 --> 00:02:24,930
He's going to be on 100
cooks
on the Food Network, june 7, 9pm

36
00:02:24,930 --> 00:02:26,910
It's a new show, it's

premiering.

37
00:02:26,910 --> 00:02:29,954
They say it's the biggest
competition cooking


38
00:02:29,962 --> 00:02:34,200
competition ever on television,
and I guess technically that's


39
00:02:34,208 --> 00:02:37,290
true with 100 contestants, and
yeah, he's a contestant.

40
00:02:37,290 --> 00:02:41,545
So
check it out, you can learn
more about him at Matthew B

41
00:02:41,545 --> 00:02:46,035
Cooks,
but the show is called
100 Cooks, june 7, 9pm Eastern.

42
00:02:46,035 --> 00:02:49,502
Go
check out Matthew, I think
it'll be fun to watch.

43
00:02:49,502 --> 00:02:52,230
Who wanted to
share?
Somebody came off mic, did

44
00:02:52,230 --> 00:02:54,588
some..
DR: no, I had already checked


45
00:02:54,596 --> 00:02:58,794
out the grid of the Food
Network, and I already said I


46
00:02:58,802 --> 00:03:01,550
was going to record all of those
episodes.

47
00:03:01,550 --> 00:03:04,710
Oh, before you knew
that Marc
Ronick: Matthew was on it.

48
00:03:05,100 --> 00:03:07,020
DR: Pardon me.
Yeah, even I had
no idea.

49
00:03:07,050 --> 00:03:10,350
Marc Ronick: Cool, very cool.

Yeah, so check that out.

50
00:03:10,350 --> 00:03:12,800
Let's, if you can, let's show
him some
love.

51
00:03:12,800 --> 00:03:16,630
And yeah, he's really excited.
I'm sad that I won't be
able

52
00:03:16,630 --> 00:03:20,024
to watch with him, even though
I'm in town, but I'm
going to

53
00:03:20,024 --> 00:03:23,346
be out of town by then at the
volunteering at that
summer

54
00:03:23,346 --> 00:03:26,934
camp where I volunteer for kids
with that disability
called

55
00:03:26,934 --> 00:03:30,520
CMT, so that'll be all next
week, but the show will go
on

56
00:03:30,520 --> 00:03:32,330
next week.
We'll share more later about

57
00:03:32,330 --> 00:03:36,448
what we're gonna do
next week
here on the Podcasting Morning

58
00:03:36,448 --> 00:03:41,436
Show, but today we're
joined
by Jenn Trepek, host of A Salad

59
00:03:41,436 --> 00:03:45,390
with a Side of Fries, and
Jen
brings together wellness,

60
00:03:45,390 --> 00:03:48,750
nutrition education, business,

and podcasting in a way that

61
00:03:48,750 --> 00:03:52,378
feels practical, feels human,

and real life.

62
00:03:52,378 --> 00:03:57,084
And today we want to talk with
her first as a
creator, we'll

63
00:03:57,084 --> 00:04:00,099
get into her journey, how she
built trust
around a topic

64
00:04:00,099 --> 00:04:04,029
that can feel pretty personal
for people, and
what she's

65
00:04:04,029 --> 00:04:06,984
learned from content creating
content around health.


66
00:04:06,992 --> 00:04:11,570
And then we'll wrap up by
talking with her about her work,

67
00:04:11,570 --> 00:04:15,704

her creation, her and some
others creating the Podcast


68
00:04:15,712 --> 00:04:18,850
Professionals Association, which
I am a part of too.

69
00:04:18,850 --> 00:04:22,798
I know Ralph
is, BC is, and I
think several others from this

70
00:04:22,798 --> 00:04:27,368
community are
as well.
So, with that, Jenn, good

71
00:04:27,368 --> 00:04:29,672
morning to you.
Unknown: Good morning, I'm


72
00:04:29,680 --> 00:04:32,088
excited to be here.
Marc Ronick: Yeah, great to have

73
00:04:32,088 --> 00:04:34,080

you here.
And before we get into the

74
00:04:34,080 --> 00:04:38,300
nutrition stuff, I want
people
to learn more about you as a

75
00:04:38,300 --> 00:04:42,900
person and a creator, so

you've talked before, I know

76
00:04:42,930 --> 00:04:47,370
about your journey with food and

weight management, and I think

77
00:04:47,610 --> 00:04:52,380
that that's a really important

place to start, because the work

78
00:04:52,380 --> 00:04:55,593
clearly comes from, I think,

comes from lived experience.

79
00:04:55,593 --> 00:04:58,470
So I guess my question, my first

question to you is, What was

80
00:04:58,470 --> 00:05:02,054
happening in your life?
Life
that eventually led you

81
00:05:02,054 --> 00:05:05,880
to to want to help others with
health
and nutrition.

82
00:05:06,330 --> 00:05:09,690
Jenn Trepeck: Yeah, so it's

funny, I started health coaching

83
00:05:09,750 --> 00:05:14,340
on the side of my full-time job
back in, it was like late 2007

84
00:05:14,760 --> 00:05:18,690
and that came after, like you

said, Mark, sort of this

85
00:05:18,690 --> 00:05:23,340
lifetime of figuring out my

health, my weight, and all of

86
00:05:23,340 --> 00:05:24,780
those pieces.
Now I grew up.

87
00:05:24,780 --> 00:05:28,200
I
joke that I grew up the
skinny one in a family of

88
00:05:28,200 --> 00:05:32,048
dieters, but
all that really
meant is that I was surrounded

89
00:05:32,048 --> 00:05:35,862
by these
conversations.
What should I eat?

90
00:05:35,862 --> 00:05:40,320
What should I not eat?

Every fad diet was in my house

91
00:05:40,350 --> 00:05:43,260
growing up, you know, especially

in the 80s and 90s.

92
00:05:43,260 --> 00:05:48,747
I mean, it was low fat, no fat,
snack,
wells, nutra system,

93
00:05:48,747 --> 00:05:52,385
weight watch, I mean, everything
was
there.

94
00:05:52,385 --> 00:05:57,123
So I started to gain weight when
I stopped dancing
between high

95
00:05:57,123 --> 00:06:00,654
school and college, and life
changed, you know, our
normal

96
00:06:00,654 --> 00:06:03,828
activities, so many people have
that college
experience, and I

97
00:06:03,828 --> 00:06:07,804
think mine was just more
dramatic, and I tried
because

98
00:06:07,804 --> 00:06:10,960
I was so uncomfortable, but I
was like, I know what to
do,

99
00:06:10,960 --> 00:06:13,704
because I watched my family do
this, and I tried every diet


100
00:06:13,712 --> 00:06:16,790
under the sun, gained and lost,
lived on that roller coaster,


101
00:06:16,798 --> 00:06:21,046
and there were times where I was
like, at some point it is not


102
00:06:21,054 --> 00:06:25,245
possible to eat any less or move
any more like those things.

103
00:06:25,245 --> 00:06:28,690
If
that's the recommendation
that we had always heard, right?

104
00:06:28,690 --> 00:06:31,863
Eat
less, move more.
At some point, both of those

105
00:06:31,863 --> 00:06:35,988
extremes cap out,
you know.
There has to be more to this.

106
00:06:35,988 --> 00:06:40,556
And ultimately, I
stopped
listening to the people who were

107
00:06:40,556 --> 00:06:44,864
talking about diets and
plans,
and started listening to the

108
00:06:44,864 --> 00:06:48,213
people who were talking
about
human biology and how the body

109
00:06:48,213 --> 00:06:51,291
works, and that completely

changed everything.

110
00:06:51,291 --> 00:06:55,719
So I feel like what I learned is
the
nutrition education we're

111
00:06:55,719 --> 00:06:59,175
all supposed to know, and no one

ever taught us, and that's

112
00:06:59,175 --> 00:07:02,460
when I was like, everybody
deserves
this information, and

113
00:07:02,460 --> 00:07:06,010
how is this not what we were
ever
taught?

114
00:07:06,010 --> 00:07:09,060
And then, because I'm an
insatiable student, I was like,

115
00:07:09,060 --> 00:07:12,331
well, where did those things
come from that we did learn, you

116
00:07:12,331 --> 00:07:15,026

know?
Where did all of this come to

117
00:07:15,026 --> 00:07:18,830
be?
And so it became a
passion and

118
00:07:18,830 --> 00:07:23,030
a mission to help people help
themselves with
information,

119
00:07:23,030 --> 00:07:26,420
because I felt like that's what
I was missing.

120
00:07:26,420 --> 00:07:29,148
So I
started working with
clients on the side.

121
00:07:29,148 --> 00:07:32,066
I'm very much
self-taught.
I went to every lecture and

122
00:07:32,066 --> 00:07:35,043
workshop and course
that I
could get my hands on.

123
00:07:35,043 --> 00:07:38,190
I go to continuing medical

education courses, but, like,

124
00:07:38,280 --> 00:07:41,160
I'm not a doctor, so they don't
give me any credits, you know,

125
00:07:41,220 --> 00:07:43,465
Marc Ronick: right.
Jenn Trepeck: And so, like, I


126
00:07:43,473 --> 00:07:47,315
said, I started health coaching
on the side back in, like, late

127
00:07:47,315 --> 00:07:50,169
2007 and I built this practice
on the side.

128
00:07:50,169 --> 00:07:52,926
I left my full-time
job in
2019 and that's when I launched

129
00:07:52,926 --> 00:07:56,535
Salad with a Side of
Fries,
the podcast, because, frankly,

130
00:07:56,535 --> 00:08:00,656
I'd gotten into
listening to
podcasts, and, like, so many of

131
00:08:00,656 --> 00:08:05,900
us, I was like,
well, I could
do that right, and so you know,

132
00:08:05,900 --> 00:08:09,660
now here we are.

It's like seven years later, and

133
00:08:10,350 --> 00:08:14,040
it's really.. it's taken on a

life of its own to some degree,

134
00:08:14,190 --> 00:08:17,874
I think, because in starting the

show, I didn't have to learn

135
00:08:17,874 --> 00:08:20,455
the content.
I had been having these


136
00:08:20,463 --> 00:08:23,950
conversations for 12 years at
that point in a coaching


137
00:08:23,958 --> 00:08:25,560
capacity in a lifetime, Marc
Ronick: right?

138
00:08:26,370 --> 00:08:28,778
Jenn Trepeck: You know, in

everyday life.

139
00:08:28,778 --> 00:08:31,230
And then I just had to learn the
medium.

140
00:08:31,560 --> 00:08:35,544
Marc Ronick: How did you come up

with the name Salad with side

141
00:08:35,544 --> 00:08:37,350
of fries?
What's behind that name?


142
00:08:37,357 --> 00:08:39,942
And I love it.
I, when I mentioned it

143
00:08:39,942 --> 00:08:42,409
yesterday, when we
were
teasing that you're going to be

144
00:08:42,409 --> 00:08:44,910
here, several other people

called that out too, that they

145
00:08:44,910 --> 00:08:47,250
loved the name.
So, how did that
come about?

146
00:08:47,490 --> 00:08:51,330
Jenn Trepeck: So, it really is

my default order, and when I

147
00:08:51,510 --> 00:08:56,370
hired a coach to teach me how to

podcast, and we were in one of

148
00:08:56,370 --> 00:09:00,270
our strategy sessions, and part
of that conversation was, what

149
00:09:00,270 --> 00:09:03,540
am I, you know, the name of the
show, and at one point I was

150
00:09:03,540 --> 00:09:05,970
gonna, you know, French fries

and cookie dough, like foods

151
00:09:05,970 --> 00:09:08,455
that I will never give up,

right?

152
00:09:08,455 --> 00:09:12,165
But it was that didn't really
communicate what somebody
was

153
00:09:12,165 --> 00:09:16,475
gonna get when they clicked
play, so we were like, okay,


154
00:09:16,483 --> 00:09:20,160
we'll keep thinking about it,
and leaving the meeting, he was

155
00:09:20,160 --> 00:09:21,480
like, okay, where are you
going?

156
00:09:21,480 --> 00:09:22,806
I was like, "I'm gonna go get

something to eat.

157
00:09:22,806 --> 00:09:23,782
He's like, "What are you gonna
have?

158
00:09:23,782 --> 00:09:26,505
And I
was like, "Probably
salad with a side of fries.

159
00:09:26,505 --> 00:09:32,374
And he was like,
"Hello, yeah.
And now, like, you experienced

160
00:09:32,374 --> 00:09:36,202
yesterday, it's
almost become
like this beacon where people

161
00:09:36,202 --> 00:09:41,170
who get it are in,
and people
who don't, I'm like, that's all

162
00:09:41,170 --> 00:09:43,760
right, don't worry
about it.
We may not be friends, the show

163
00:09:43,760 --> 00:09:45,510
may not be for you,
that's
okay.

164
00:09:46,620 --> 00:09:48,660
Marc Ronick: I love that.
Go
ahead, Ralph Ralph Estep

165
00:09:48,660 --> 00:09:50,010
Jr.: and Jenna.
I
understand, I've been on a

166
00:09:50,010 --> 00:09:52,983
journey myself, so I totally get

where you're coming from.

167
00:09:52,983 --> 00:09:54,250
I wanted to bring up something.


168
00:09:54,258 --> 00:09:56,670
You got an interesting mix of
business background, you


169
00:09:56,678 --> 00:09:59,250
mentioned coaching experience,
podcasting, which gives your


170
00:09:59,258 --> 00:10:01,173
work.
A different kind of foundation,

171
00:10:01,173 --> 00:10:04,185
but what was the
first moment
where you felt like this

172
00:10:04,185 --> 00:10:06,750
wellness work could become

something bigger than just a

173
00:10:06,750 --> 00:10:09,440
side project?
Jenn Trepeck: It's a great


174
00:10:09,448 --> 00:10:11,148
question.
So, I went to business school,

175
00:10:11,148 --> 00:10:15,270
and my full-time job was
in,
you know, I've done a lot of

176
00:10:15,270 --> 00:10:16,410
things.
I was a photo shoot
producer,

177
00:10:16,410 --> 00:10:19,396
and then I worked in hedge
funds, and so the business


178
00:10:19,404 --> 00:10:24,282
side of it just allowed me to
structure my health coaching


179
00:10:24,290 --> 00:10:29,206
practice such that I don't need
people to need me.

180
00:10:29,206 --> 00:10:33,370
My objective
in working with a
client is for them to be able to

181
00:10:33,370 --> 00:10:34,810
go live the
rest of their
life.

182
00:10:34,810 --> 00:10:37,560
So I've structured my practice
such that
I work with people

183
00:10:37,560 --> 00:10:42,244
for about 12 weeks and then
they're on and
living, and you

184
00:10:42,244 --> 00:10:45,822
know, not obsessing over this
stuff or
thinking about it

185
00:10:45,822 --> 00:10:50,088
24/7 anymore, and so the
business piece of it
helps on

186
00:10:50,088 --> 00:10:54,176
that side, and helps when I go
to say, okay, now I'm
adding

187
00:10:54,176 --> 00:10:57,382
this piece of the podcast, and
how does you know,
how does

188
00:10:57,382 --> 00:11:00,876
the podcast fit into this
ecosystem, and then how
does

189
00:11:00,876 --> 00:11:05,208
merch fit into this ecosystem,
like the business
side and the

190
00:11:05,208 --> 00:11:08,640
business acumen and marketing
brain informs a lot of
the

191
00:11:08,640 --> 00:11:13,140
things I do and how the pieces
fit together, but it's
not

192
00:11:13,140 --> 00:11:17,130
part of the content that I share
with people, it's this
piece

193
00:11:17,130 --> 00:11:20,250
in the background that helps
build the framework, if
that

194
00:11:20,250 --> 00:11:23,052
makes sense.
Absolutely, and it's so

195
00:11:23,052 --> 00:11:26,490
interesting because
the
traditional, I suppose,

196
00:11:26,640 --> 00:11:30,150
approach, you know, Western

medicine, and what most of us

197
00:11:30,150 --> 00:11:33,480
grew up on, is we think of these

things as so disconnected, you

198
00:11:33,480 --> 00:11:36,810
know, we sit down, even kids in
school, we sit down in school,

199
00:11:37,140 --> 00:11:40,170
that one can't pay attention,

this one's banging erasers,

200
00:11:40,170 --> 00:11:43,230
playing with a rubber band, all
of those things, and we think

201
00:11:43,230 --> 00:11:45,348
there's an attention problem

most of the time.

202
00:11:45,348 --> 00:11:49,710
We have a biochemistry
challenge, and the
fuel that

203
00:11:49,710 --> 00:11:54,405
we're giving ourselves or our
kids or whoever it is are


204
00:11:54,413 --> 00:11:58,314
exacerbating that biochemistry.
When we give the body the


205
00:11:58,322 --> 00:12:02,735
nutrients that it needs, it
knows what to do, and all of a


206
00:12:02,743 --> 00:12:05,910
sudden these things that can
feel like I joke, it feels like

207
00:12:05,910 --> 00:12:09,647
climbing Mount Everest naked
and barefoot, and it doesn't

208
00:12:09,647 --> 00:12:15,498
have to
feel that way.
And so, especially when it comes

209
00:12:15,498 --> 00:12:17,850
to
creativity, we want to
think about fueling the brain,

210
00:12:17,850 --> 00:12:20,864
because
there are so many
different networks of the brain,

211
00:12:20,864 --> 00:12:25,056
like old
school brain science,
used to think left and right

212
00:12:25,056 --> 00:12:27,450
brain.

Modern brain science thinks of

213
00:12:27,450 --> 00:12:31,050
the brain more in terms of

networks, and how do these

214
00:12:31,050 --> 00:12:33,318
pieces connect, like the whole

body.

215
00:12:33,318 --> 00:12:36,960
Now we really understand that
everything is connected,
and

216
00:12:36,960 --> 00:12:41,310
so when we think about how those
parts of the brain
connect,

217
00:12:41,310 --> 00:12:45,390
and which parts of the brain are
active when we're
doing

218
00:12:45,390 --> 00:12:47,728
something creative?
It requires nutrients.

219
00:12:47,728 --> 00:12:50,344
Yeah, so you
will
specifically.

220
00:12:50,344 --> 00:12:53,838
Yes, exactly.
So amino acids are the building

221
00:12:53,838 --> 00:12:57,070
blocks of protein.
They are also the building

222
00:12:57,070 --> 00:13:00,486
blocks of
neurotransmitters,
and neurotransmitters are all of

223
00:13:00,486 --> 00:13:05,152
the
things of mood and
thinking right, so we actually

224
00:13:05,152 --> 00:13:10,041
need a
full complement, so all
of the essential amino acids in

225
00:13:10,041 --> 00:13:13,425
order
for our brain to really
work well.

226
00:13:13,425 --> 00:13:16,890
Now, with that said, there
are
some that sort of fuel

227
00:13:16,890 --> 00:13:22,050
creativity a little bit more

than others, so specifically

228
00:13:22,050 --> 00:13:26,298
like L-tyrosine is one.
Now I
sometimes hesitate to

229
00:13:26,298 --> 00:13:30,345
get into some specifics because
we don't
need to start going

230
00:13:30,345 --> 00:13:34,355
out of our way to hunt down
these specific
amino acids.

231
00:13:34,355 --> 00:13:40,112
What we do need to do is focus
on eating food that
has

232
00:13:40,112 --> 00:13:45,538
nutrients, because it's not just
amino acids, it's also


233
00:13:45,546 --> 00:13:49,032
antioxidants and omega three
fatty acids.

234
00:13:49,032 --> 00:13:53,514
So your brain
actually is
mostly omega threes, DHA and

235
00:13:53,514 --> 00:13:57,006
EPA.
So, yes, you know,
sardines,

236
00:13:57,006 --> 00:13:58,770
anchovies, everybody's favorite
foods.

237
00:13:58,770 --> 00:14:00,308
I know.
I
certainly Marc Ronick: don't

238
00:14:00,308 --> 00:14:03,720
mind.
Jenn Trepeck: Hey. dark leafy


239
00:14:03,728 --> 00:14:09,332
greens, so spinach, kale,
broccoli, they support cognitive

240
00:14:09,332 --> 00:14:13,920

function and antioxidants,
like, you know, blueberries,


241
00:14:13,928 --> 00:14:16,790
raspberries, strawberries, they
help with our memory.

242
00:14:16,790 --> 00:14:20,204
The
antioxidants also help
with blood flow and

243
00:14:20,204 --> 00:14:22,620
inflammation,
fighting that
inflammation.

244
00:14:22,920 --> 00:14:25,950
Before we started recording, we
were talking about coffee, so

245
00:14:26,400 --> 00:14:31,665
sometimes caffeine can help with

some of the communication

246
00:14:31,665 --> 00:14:35,242
within the brain.
We do want to make
sure that

247
00:14:35,242 --> 00:14:39,240
that's sort of on balance with
the other things,
and

248
00:14:39,240 --> 00:14:43,245
especially when it comes to
stress and the body stress


249
00:14:43,253 --> 00:14:47,274
response that can then inhibit
our cognitive function and our


250
00:14:47,282 --> 00:14:51,510
creativity, we want to make sure
that we're not doing caffeine


251
00:14:51,518 --> 00:14:55,830
before food in the morning,
Ralph Estep Jr.: and Jenna, as


252
00:14:55,838 --> 00:14:59,030
the resident analyst on the show
here, the accountant hat, things

253
00:14:59,030 --> 00:15:02,452

that I always.
I'll say, preach on, but kind of

254
00:15:02,452 --> 00:15:05,859
get into is
tracking things,
and I know one of the things

255
00:15:05,859 --> 00:15:07,656
that worked for me
is starting
to track what I actually

256
00:15:07,656 --> 00:15:10,460
consume, because one of
the
things you just mentioned is, am

257
00:15:10,460 --> 00:15:11,580
I getting this, am I
getting
that?

258
00:15:11,580 --> 00:15:13,824
Well, if you're not tracking
what you're eating,
then how

259
00:15:13,824 --> 00:15:16,750
do you get to the point of
knowing what you're
consuming?

260
00:15:16,750 --> 00:15:19,902
Is that a big part of your
philosophy actually getting


261
00:15:19,910 --> 00:15:24,492
in, because I know I added like
creatine to my diet, I added a


262
00:15:24,500 --> 00:15:27,378
lot more proteins, I do all
those type of things, but I


263
00:15:27,386 --> 00:15:30,585
didn't know what I didn't know
until I started actually writing

264
00:15:30,585 --> 00:15:32,940

down every single thing that
went in.

265
00:15:32,940 --> 00:15:35,456
It's like you fooled,
you fuel
the engine, you pull up at the

266
00:15:35,456 --> 00:15:38,670
gas tank, you decide what

level of octane you want to put

267
00:15:38,670 --> 00:15:40,524
in your car.
So I don't wanna
talk the

268
00:15:40,524 --> 00:15:43,620
whole time, but do you see that
as being part of your
journey

269
00:15:43,620 --> 00:15:46,155
as well, having to track this
stuff and really paying


270
00:15:46,163 --> 00:15:49,928
attention to what's going in?
Jenn Trepeck: Yeah, it's a tool,

271
00:15:49,928 --> 00:15:54,299

and a lot of us with a history
of weight challenges.

272
00:15:54,299 --> 00:15:59,998
I'll say a
lot of us have a
complicated history with

273
00:15:59,998 --> 00:16:01,811
tracking.
Yeah,
John, what?

274
00:16:01,811 --> 00:16:04,776
No caffeine before food.
We can come back Ralph Estep

275
00:16:04,776 --> 00:16:08,000
Jr.: to that's a
good one to
discuss, for sure.

276
00:16:08,000 --> 00:16:10,340
Jenn Trepeck: So, tracking is a
helpful tool, because you're

277
00:16:10,340 --> 00:16:12,135
absolutely right.
Awareness is
everything.

278
00:16:12,135 --> 00:16:16,613
So, when I work with clients, I
need the tracking,
because to

279
00:16:16,613 --> 00:16:20,687
your point, Ralph, too, our
memory for those things
isn't

280
00:16:20,687 --> 00:16:23,460
always as accurate.
I mean, think about how you

281
00:16:23,460 --> 00:16:25,355
spend
your time.
If somebody said, "How do you

282
00:16:25,355 --> 00:16:26,495
spend every minute
of your
day?

283
00:16:26,495 --> 00:16:27,965
you're like, "I don't know,
right?

284
00:16:27,965 --> 00:16:30,665
I don't know.

After a while, time passes, and

285
00:16:30,665 --> 00:16:33,370
things either got done or they

didn't.

286
00:16:33,370 --> 00:16:36,956
And so tracking can help us with
that awareness.

287
00:16:36,956 --> 00:16:41,436
It can
help get objective
information for me to be able to

288
00:16:41,436 --> 00:16:45,435
guide
someone, I also want
people to be able to then live

289
00:16:45,435 --> 00:16:48,980
their life
without having to
track those things if it doesn't

290
00:16:48,980 --> 00:16:51,980
serve them.

If you end up, if you're one of

291
00:16:51,980 --> 00:16:54,320
those people where you are

thinking about food all the

292
00:16:54,320 --> 00:16:57,365
time, and you're sitting here

going, well, what am I going to

293
00:16:57,365 --> 00:16:59,765
eat for the next meal, because

what did I eat earlier, and what

294
00:16:59,765 --> 00:17:02,295
did I eat before that, and what
did I eat yesterday?

295
00:17:02,295 --> 00:17:05,944
You're likely resistant to
tracking,
and what I want you

296
00:17:05,944 --> 00:17:10,415
to know is that you are the
prime candidate
for getting it

297
00:17:10,415 --> 00:17:13,755
on paper, because once it's on
paper, it can be
out of your

298
00:17:13,755 --> 00:17:17,464
head, and when we talk about
creativity, freeing
up that

299
00:17:17,464 --> 00:17:22,442
mental capacity is one of the
biggest aha things that I
see

300
00:17:22,442 --> 00:17:26,279
with people, and what they're
able to do and
contribute to

301
00:17:26,279 --> 00:17:29,236
this world, when so much of
their mental capacity
is not

302
00:17:29,236 --> 00:17:32,110
taken up by, well, what did I
eat an hour ago, what did
I

303
00:17:32,110 --> 00:17:34,786
eat yesterday, what am I allowed
to eat, what am I going
to eat

304
00:17:34,786 --> 00:17:36,920
next, when's my next meal, and
all of those things.


305
00:17:36,928 --> 00:17:41,198
So, if we can get it onto paper
and out of our heads, I think


306
00:17:41,206 --> 00:17:45,353
you'll be surprised how much
easier it is, even though our


307
00:17:45,361 --> 00:17:48,755
tendency is to resist that.
Marc Ronick: DR, go ahead.

308
00:17:49,290 --> 00:17:53,049
DR: Can you talk about the trend

right now?

309
00:17:53,049 --> 00:17:57,345
Is high protein, putting protein
powder in full
whip, putting

310
00:17:57,345 --> 00:18:01,016
protein powder in your coffee,
putting powder in
your

311
00:18:01,016 --> 00:18:03,150
pudding, Jenn Trepeck:
everything I'm in,
everything.

312
00:18:03,270 --> 00:18:07,230
DR: Yeah, Jenn Trepeck: yeah.
DR: And they say I heard


313
00:18:07,238 --> 00:18:11,446
something about make sure you
have protein in your body within

314
00:18:11,446 --> 00:18:15,250

30 minutes of the time that
you wake up, or something like

315
00:18:15,250 --> 00:18:17,280
that.

Can you, can you speak on that?

316
00:18:17,580 --> 00:18:19,728
Jenn Trepeck: Yes.
Okay.

317
00:18:19,728 --> 00:18:23,979
Over
time, the protein
guidelines from our government

318
00:18:23,979 --> 00:18:28,525
dietary
guidelines are really
insufficient, and in the


319
00:18:28,533 --> 00:18:34,080
capacity of the old guidelines
of eat less, move more, often


320
00:18:34,088 --> 00:18:37,990
what suffers is the protein, and
so there's sort of like


321
00:18:37,998 --> 00:18:41,706
everything, and we see it all
the time in everything that we


322
00:18:41,714 --> 00:18:44,994
all do, there's an
overcorrection, always right.


323
00:18:45,002 --> 00:18:49,872
So, with an understanding of
what protein does in the body,


324
00:18:49,880 --> 00:18:52,857
so protein is our
neurotransmitters, protein is


325
00:18:52,865 --> 00:18:57,635
our muscle, protein is building
blocks of almost all tissue.

326
00:18:57,635 --> 00:19:00,660
We
can come back to food noise
too, John.

327
00:19:00,660 --> 00:19:04,290
I see that there's such an

importance of protein in the

328
00:19:04,290 --> 00:19:09,450
human body, and yet we do not

need protein in every single

329
00:19:09,450 --> 00:19:11,790
thing that we consume, because

one of the things that can

330
00:19:11,790 --> 00:19:15,360
happen when we start to over

consume protein is that it

331
00:19:15,360 --> 00:19:20,100
happens at the expense of other
nutrients, and that can also

332
00:19:20,100 --> 00:19:24,448
lead to some other challenges in

the body, so we need protein.

333
00:19:24,448 --> 00:19:31,140
A better guideline than the old
was 1.2 milligrams per kilogram

334
00:19:31,620 --> 00:19:34,350
of body weight, or, sorry, 1.2

grams per kilogram of body

335
00:19:34,350 --> 00:19:37,574
weight.
We tend to go now toward
about

336
00:19:37,574 --> 00:19:42,227
an ounce per pound of body
weight, a sort of an easier way

337
00:19:42,227 --> 00:19:45,936
to think about it, and that is
certainly much higher protein.


338
00:19:45,944 --> 00:19:49,854
Now, you don't actually have to
get to that, but the general


339
00:19:49,862 --> 00:19:52,880
thought in making that the
guideline is that, because it's

340
00:19:52,880 --> 00:19:56,448
so much higher, it will push
people toward getting more, and

341
00:19:56,448 --> 00:19:59,770
in that effort, they will get
the amount that the body really

342
00:19:59,770 --> 00:20:01,478
needs.
There are certain times where we

343
00:20:01,478 --> 00:20:04,650
need more, as we age,
our body
doesn't break down and

344
00:20:04,650 --> 00:20:08,190
assimilate protein as well, so

we need to have a greater

345
00:20:08,190 --> 00:20:10,551
commitment there.
Teenagers and
growing kids

346
00:20:10,551 --> 00:20:13,926
actually need a greater
commitment and need more


347
00:20:13,934 --> 00:20:18,920
protein than at other times in
life, and so if we can sort of


348
00:20:18,928 --> 00:20:21,990
work toward that guideline,
we'll get there, and with that


349
00:20:21,998 --> 00:20:26,335
said, you don't need, like, I
have an episode coming up about

350
00:20:26,335 --> 00:20:30,918
protein seltzers, like we don't
need protein in every single


351
00:20:30,926 --> 00:20:36,338
thing, and there are tools, so
it's really an individual


352
00:20:36,346 --> 00:20:41,790
choice, and figuring out your
formula that helps you feel your

353
00:20:41,790 --> 00:20:45,702

best and energized throughout
the day, so on the front of


354
00:20:45,710 --> 00:20:50,280
first thing in the morning we
need a protein and fiber pack


355
00:20:50,288 --> 00:20:55,020
breakfast within an hour to 90
minutes of waking up that turns

356
00:20:55,020 --> 00:20:58,866
on our metabolism, that sets
the tone for our blood sugar for

357
00:20:58,866 --> 00:21:03,140
the
day, and part of that is
also working to combat what we

358
00:21:03,140 --> 00:21:07,854
all
grew up on, of breakfast,
which was what DR: eggs and

359
00:21:07,854 --> 00:21:11,200
bacon and cereal.

Yeah, most of us grew Jenn

360
00:21:11,200 --> 00:21:15,261
Trepeck: up on cereal.

Yeah, Marc Ronick: Coco Pebbles

361
00:21:15,261 --> 00:21:20,515
was my
jam with you.
Crunch, yeah, DR: it tore up my

362
00:21:20,515 --> 00:21:22,230
mouth, but I
didn't give a
damn, right?

363
00:21:22,230 --> 00:21:23,976
Exactly, Jenn Trepeck: Lucky
Charms, all
right.

364
00:21:23,976 --> 00:21:26,765
We grew up, and then remember
the commercials, it had
the

365
00:21:26,765 --> 00:21:30,558
bowl of cereal, toast, and
juice, all of which are just


366
00:21:30,566 --> 00:21:34,648
sugar bombs throughout the
entire body, and so we want to


367
00:21:34,656 --> 00:21:38,738
combat that with understanding.
So, Dr, what you were saying of

368
00:21:38,738 --> 00:21:41,910
eggs, vegetables, some fruit,
right, that's how we can get


369
00:21:41,918 --> 00:21:45,042
protein and fiber in the morning
and set the tone for our blood


370
00:21:45,050 --> 00:21:48,075
sugar, set the tone for our
energy, set the tone for our


371
00:21:48,083 --> 00:21:50,460
mental capacity.
All of those pieces start when

372
00:21:50,460 --> 00:21:55,248
we wake up.
DR: You know, what I've been


373
00:21:55,256 --> 00:21:59,570
binging on eating lately is raw
green beans.

374
00:21:59,570 --> 00:22:04,164
I can't get enough
of them.
It satisfies the crunch, and

375
00:22:04,164 --> 00:22:07,065
especially if they
come right
out of the refrigerator.

376
00:22:07,065 --> 00:22:11,340
I mean, I love it.
Jenn Trepeck: Awesome, love it.

377
00:22:11,580 --> 00:22:14,820
Marc Ronick: Let's see, I want

to go to BC, BC, because I feel

378
00:22:14,820 --> 00:22:18,150
like you're going to bring us

back to the coffee caffeine

379
00:22:18,150 --> 00:22:21,840
discussion, and I want to talk

about that, because especially

380
00:22:21,840 --> 00:22:24,720
when we think about all of us in

the morning, so many of us are

381
00:22:24,720 --> 00:22:27,636
grabbing our coffee.
What I'm
doing, which I'm sure

382
00:22:27,636 --> 00:22:30,246
isn't quite approved by you,
Jenn, but
what I do first

383
00:22:30,246 --> 00:22:33,906
thing in the morning, well,
first I do no
caffeine, I'm

384
00:22:33,906 --> 00:22:39,194
just drinking water in my first
like hour or
so, and then I'll

385
00:22:39,194 --> 00:22:42,750
start my morning with a cup of
coffee,
and I put collagen

386
00:22:42,750 --> 00:22:45,628
powder in there to get that
protein, I get
like 20 grams

387
00:22:45,628 --> 00:22:48,832
of protein to kick things off,
and then I have my
breakfast

388
00:22:48,832 --> 00:22:52,770
after we do the show here, but
BC, what was your
question

389
00:22:52,770 --> 00:22:55,160
around all this?
BC Babbles: So I was curious,


390
00:22:55,168 --> 00:22:58,395
because I'm a big TikTok
shopper, as it happens, and I


391
00:22:58,403 --> 00:23:02,730
have fallen into the whirlpool
of the loaded the protein loaded

392
00:23:02,730 --> 00:23:06,030

coffees and teas, where it's,
and I pulled it up to, I know


393
00:23:06,038 --> 00:23:08,310
I've got one downstairs, but I'm
not gonna go downstairs and get

394
00:23:08,310 --> 00:23:12,030
it, but I pulled up the
features, it's 10 grams of


395
00:23:12,038 --> 00:23:16,795
protein per 16 ounce serving
with 180 milligrams of caffeine,

396
00:23:16,795 --> 00:23:20,844

so like your thoughts on
things like that that become

397
00:23:20,844 --> 00:23:23,484
these
trendy, almost kind of
fad things again that you

398
00:23:23,484 --> 00:23:25,983
mentioned
earlier, when it
comes to new age platforms and

399
00:23:25,983 --> 00:23:28,890
new age
packaging, and like,
what are your thoughts on what

400
00:23:28,890 --> 00:23:33,225
to be
careful with if and when
we decide to explore those new


401
00:23:33,233 --> 00:23:36,696
options that are being provided
to Jenn Trepeck: us?

402
00:23:36,696 --> 00:23:39,835
Yeah, great
question.
I think they're hacks, let's

403
00:23:39,835 --> 00:23:41,688
just call them what they
are,
right?

404
00:23:41,688 --> 00:23:44,685
They're hacks, and some of them
can be super
helpful.

405
00:23:44,685 --> 00:23:48,185
On the whole, how much of our
day, how much of our


406
00:23:48,193 --> 00:23:52,320
nutrition, how much of our
sustenance is coming from hacks

407
00:23:52,320 --> 00:23:58,182
versus whole food that doesn't
have a label that you have to


408
00:23:58,190 --> 00:24:01,302
read?
So I'll sometimes put a specific

409
00:24:01,302 --> 00:24:04,074
kind of fiber powder
and
coffee.

410
00:24:04,074 --> 00:24:07,281
I'll sometimes put collagen
powder in something.

411
00:24:07,281 --> 00:24:09,990
Is
it the staple of my
everyday?

412
00:24:10,020 --> 00:24:12,156
No.
So, can it be helpful?

413
00:24:12,156 --> 00:24:15,000
Sure.

Do we want to make sure that

414
00:24:15,000 --> 00:24:19,968
that's not our reliance for

everything that we need?

415
00:24:19,968 --> 00:24:21,480
Yes.
BC Babbles: Gotcha.

416
00:24:21,510 --> 00:24:24,510
Jenn Trepeck: You know, the

combining the protein with the

417
00:24:24,510 --> 00:24:27,360
coffee can be helpful for

people.

418
00:24:27,360 --> 00:24:32,490
At the same time, our body does
better when it does
what it's

419
00:24:32,490 --> 00:24:36,060
supposed to do, and the
digestive track's job is to


420
00:24:36,068 --> 00:24:40,884
break a lot of that stuff down,
so it doesn't necessarily hit


421
00:24:40,892 --> 00:24:45,825
our system the same now, that
can have pros and cons, right?


422
00:24:45,833 --> 00:24:49,930
Sometimes post workout, I love
branch chain amino acids, and


423
00:24:49,938 --> 00:24:54,698
some, like a protein powder with
creatine and whey, and those


424
00:24:54,706 --> 00:24:57,846
branch chain amino acids,
because they're easier for the


425
00:24:57,854 --> 00:24:59,763
body to absorb, and in that
moment.

426
00:24:59,763 --> 00:25:04,040
And that's what I'm
looking
for, but over the course of the

427
00:25:04,040 --> 00:25:07,290
day, if I'm looking for

sustained energy and for that

428
00:25:07,290 --> 00:25:11,875
fuel to last me a while, the way

it's going to last me a while

429
00:25:11,875 --> 00:25:15,144
is that it takes time for my
system
to break it down and

430
00:25:15,144 --> 00:25:19,494
assimilate it, so yes, and, and
I think
everybody's least

431
00:25:19,494 --> 00:25:24,120
favorite answer, it depends.
Yeah, I
mean, that's like our

432
00:25:24,150 --> 00:25:27,686
Marc Ronick: tagline here at the

right, exactly.

433
00:25:27,686 --> 00:25:30,755
Yes, Ralph, go ahead.
Ralph Estep Jr.: Yeah, Jenn, I


434
00:25:30,763 --> 00:25:33,435
want to go back to podcasting a
little bit, because, of course,

435
00:25:33,435 --> 00:25:37,025
this audience is podcasters,
and Tide, aka Nikki, asked a


436
00:25:37,033 --> 00:25:40,420
question in the chat over on
Clubhouse, and I think this


437
00:25:40,428 --> 00:25:43,882
really leads us back to where we
need to go, and she said, How do

438
00:25:43,882 --> 00:25:46,528

you separate yourself from
influencers who give generic


439
00:25:46,536 --> 00:25:50,690
advice and a true expert?
And I thought, as a podcaster

440
00:25:50,690 --> 00:25:53,970
who is
also an expert in
finance, you probably feel that

441
00:25:53,970 --> 00:25:55,890
same thing.

There's a whole bunch of folks

442
00:25:55,890 --> 00:26:00,150
out there that are promoting a

bunch of called nonsense pie in

443
00:26:00,150 --> 00:26:03,420
the sky things, how do you

differentiate yourself in the

444
00:26:03,420 --> 00:26:05,910
podcasting world as a true

expert?

445
00:26:06,180 --> 00:26:09,990
Jenn Trepeck: Yeah, I think

first of all, thank you for this

446
00:26:09,990 --> 00:26:12,245
question, because this is one of

the things that, like, makes

447
00:26:12,245 --> 00:26:16,100
my blood boil all the time.
I
actually did a different

448
00:26:16,100 --> 00:26:19,636
kind of episode last week,
different for
me, where I sort

449
00:26:19,636 --> 00:26:24,390
of got on my soapbox about this
a little bit,
because it's so

450
00:26:24,390 --> 00:26:28,046
frustrating, because the other
side is what
really pushed my

451
00:26:28,046 --> 00:26:32,104
buttons was that there are some
really
influential voices in

452
00:26:32,104 --> 00:26:36,868
podcasting who were making an
effort to
call out the

453
00:26:36,868 --> 00:26:39,948
influencers and what they're
calling grifters in
this

454
00:26:39,948 --> 00:26:44,421
space, and yet they did it with
a very opposite one sided
kind

455
00:26:44,421 --> 00:26:46,698
of conversation, and that
frustrated me more than


456
00:26:46,706 --> 00:26:50,670
anything, but I think part of
that is the difference between


457
00:26:50,678 --> 00:26:57,465
podcasting as a long form medium
versus social media that is


458
00:26:57,473 --> 00:27:01,982
short form, and fundamentally I
also have a chapter on this in


459
00:27:01,990 --> 00:27:05,040
my book, called My Top Five Tips
for Digesting Nutrition News,


460
00:27:05,048 --> 00:27:08,532
and I think this applies to
social media too.

461
00:27:08,532 --> 00:27:12,114
When we're
seeing these reels
or promotions, and it really

462
00:27:12,114 --> 00:27:17,628
comes
down to if somebody is
selling you one thing as the be

463
00:27:17,628 --> 00:27:22,034
all end
all answer to your
problem, too good to be true

464
00:27:22,034 --> 00:27:25,228
usually is, and
the way
something works for one person

465
00:27:25,228 --> 00:27:28,170
is not an indication of
the
way something will work for

466
00:27:28,170 --> 00:27:30,465
another.
So, even when we see
studies

467
00:27:30,465 --> 00:27:34,260
like there was one study that
came up recently, they
looked

468
00:27:34,260 --> 00:27:39,162
at 12 people, 12 people is not
necessarily indicative of
you,

469
00:27:39,162 --> 00:27:44,820
and so, why we look at in
research, why we look at large


470
00:27:44,828 --> 00:27:48,830
sample sizes, is to see can this
apply across the board, can we


471
00:27:48,838 --> 00:27:52,580
get enough people so that
individual variation is less of

472
00:27:52,580 --> 00:27:57,492
an impact on the results, so
being able to have the podcast


473
00:27:57,500 --> 00:28:02,708
of long form content where I can
speak to nuance and I do, even


474
00:28:02,716 --> 00:28:08,194
in my shorter episodes, half the
time I'm going, and you get to


475
00:28:08,202 --> 00:28:13,045
decide for yourself, experiment
for you, and as long as we


476
00:28:13,053 --> 00:28:16,968
understand that what we're doing
with ourselves is a little bit


477
00:28:16,976 --> 00:28:20,748
of an experiment, and then to
Ralph's point, if we can track


478
00:28:20,756 --> 00:28:24,465
it and identify which of those
are supporting us, which of


479
00:28:24,473 --> 00:28:27,825
those are helping us get to how
we want to feel every day, and


480
00:28:27,833 --> 00:28:29,859
the health outcomes that we're
looking for.

481
00:28:29,859 --> 00:28:33,729
Then we can figure
out our
personal formula, and you could

482
00:28:33,729 --> 00:28:35,790
certainly shorten that

learning curve by working with a

483
00:28:35,790 --> 00:28:39,480
coach who can help guide some of

those experiments, or identify

484
00:28:39,480 --> 00:28:42,180
some of those pieces where,

like, okay, let's skip that one

485
00:28:42,180 --> 00:28:45,330
and work with this one, and play

around in that way, but you

486
00:28:45,330 --> 00:28:48,600
know, all throughout my book, I
call it playing with, we're

487
00:28:48,600 --> 00:28:53,400
experimenting, we're playing,

we're seeing how we feel when,

488
00:28:54,030 --> 00:28:58,566
and being able to speak to that
and own that, I think is part

489
00:28:58,566 --> 00:29:02,300
of what differentiates me from a

lot of the other people who

490
00:29:02,300 --> 00:29:06,515
are saying that everything is
the be
all end all answer, and

491
00:29:06,515 --> 00:29:09,810
there, with that said, there are

certain things that are

492
00:29:09,810 --> 00:29:14,100
fundamentally human biology,

like the human genome is 99.9%

493
00:29:14,130 --> 00:29:17,550
the same, so there are some

pieces that are fundamentally

494
00:29:17,550 --> 00:29:22,800
human, and once we get those in
place, then those hacks can be

495
00:29:22,800 --> 00:29:26,898
that point 1% The things that we

differentiate can be, you

496
00:29:26,898 --> 00:29:30,756
know, some of those tweaks in
there,
but I think

497
00:29:30,756 --> 00:29:34,140
fundamentally with expertise
it's are we discussing
the

498
00:29:34,140 --> 00:29:38,412
nuance, are we coming at it from
I know everything, are we


499
00:29:38,420 --> 00:29:43,050
coming at it with a little bit
of humility, and like we started

500
00:29:43,050 --> 00:29:44,850

talking about lived
experience.

501
00:29:44,850 --> 00:29:47,220
I think that's another really

big piece, is that I'm not

502
00:29:47,220 --> 00:29:51,420
talking to people from a

pedestal of this is a you

503
00:29:51,420 --> 00:29:54,430
problem.
I come at it like this
is a

504
00:29:54,430 --> 00:29:57,970
we, all of us situation, Ralph
Estep Jr.: and I think
part of

505
00:29:57,970 --> 00:29:59,654
that too, Jenn, and correct me
if I'm wrong here.

506
00:29:59,654 --> 00:30:02,215
A
lot of people are out there
just looking for clicks, and you

507
00:30:02,215 --> 00:30:04,995

could say a lot of things that
bring clicks, but sometimes the

508
00:30:04,995 --> 00:30:06,942
things you're going to talk
about are hard.

509
00:30:06,942 --> 00:30:09,672
Sometimes the
things you talk
about are fundamental and

510
00:30:09,672 --> 00:30:13,005
foundational,
and a lot of
people don't want to hear that.

511
00:30:13,005 --> 00:30:16,050
A lot of people
don't want to
hear, "Hey, you need to exercise

512
00:30:16,050 --> 00:30:19,624
more, you need
to eat less,
you need to make better choices,

513
00:30:19,624 --> 00:30:22,962
and it's got to
be tough for
you battling against these

514
00:30:22,962 --> 00:30:26,257
clowns out there
making 32nd
TikTok videos about something

515
00:30:26,257 --> 00:30:28,230
that's sensational,

everybody's going to jump on the

516
00:30:28,230 --> 00:30:32,160
bandwagon, and here you're doing

a program about reality and

517
00:30:32,160 --> 00:30:34,290
lived experience, has that been
a struggle as well?

518
00:30:34,880 --> 00:30:37,640
Jenn Trepeck: So fundamentally,
we don't need to eat less, we

519
00:30:37,640 --> 00:30:41,240
need to eat nutrition, so we'll
come back to that in a second,

520
00:30:41,270 --> 00:30:47,330
but yes and no, because going

back to what we had talked about

521
00:30:47,360 --> 00:30:51,479
with the business background, my

business is not based on

522
00:30:51,479 --> 00:30:57,012
clicks, so I'm okay not doing
the click
bait headline,

523
00:30:57,012 --> 00:31:00,338
because that's not how I've
structured my
practice, that's

524
00:31:00,338 --> 00:31:05,628
not the end goal that I'm after,
so as we
consume that, it's a

525
00:31:05,628 --> 00:31:08,120
great question for us to ask
ourselves
to the person that

526
00:31:08,120 --> 00:31:11,012
we're listening to, what's their
end
goal?

527
00:31:11,012 --> 00:31:15,075
Is their entire practice based
on these clicks, you know,
and

528
00:31:15,075 --> 00:31:19,020
those headlines that are so
baby, you know, are they


529
00:31:19,028 --> 00:31:22,580
getting, they're getting our
attention for a reason, and then

530
00:31:22,580 --> 00:31:25,972

we have to apply that critical
thinking, and that's the


531
00:31:25,980 --> 00:31:28,690
challenging part, is that
especially in this space, we


532
00:31:28,698 --> 00:31:32,102
want somebody else to do a lot
of that critical thinking, and


533
00:31:32,110 --> 00:31:36,014
so it can be a lot, and if those
things are really distracting,


534
00:31:36,022 --> 00:31:38,450
if those things, going back to
John, who was talking about food

535
00:31:38,450 --> 00:31:40,880

noise, if the stuff that
you're consuming on the internet

536
00:31:40,880 --> 00:31:44,171
is
contributing to that food
noise and that constant

537
00:31:44,171 --> 00:31:46,610
conversation.

You can reset your algorithm.

538
00:31:46,970 --> 00:31:50,030
Every single app has

instructions for how to

539
00:31:50,030 --> 00:31:51,298
completely reset your algorithm.



540
00:31:51,306 --> 00:31:55,048
You do not have to consume the
stuff that stuff that you know


541
00:31:55,056 --> 00:31:58,592
starts to get in your head and
drive you crazy and make you


542
00:31:58,600 --> 00:32:01,418
feel like you know everything
you're doing is wrong, because


543
00:32:01,426 --> 00:32:05,100
that's not helpful either.
Marc Ronick: Let me, I want to


544
00:32:05,108 --> 00:32:08,215
bring this directly to our
audience for a second, because


545
00:32:08,223 --> 00:32:12,515
well, a lot of podcasters and
creators, we spend, you know,


546
00:32:12,523 --> 00:32:16,245
this hours sitting, editing,
recording, writing, planning,


547
00:32:16,253 --> 00:32:21,258
promoting all the things, often
working under a lot of stress,


548
00:32:21,266 --> 00:32:23,769
right.
So, since your work is about

549
00:32:23,769 --> 00:32:28,707
making health fit real
life,
how would you help someone in

550
00:32:28,707 --> 00:32:31,920
that kind of lifestyle start

making healthier choices without

551
00:32:31,920 --> 00:32:34,300
over complicating things?
Jenn Trepeck: Absolutely.

552
00:32:34,300 --> 00:32:37,285
So, it
goes back to what we
started: protein and fiber.

553
00:32:37,285 --> 00:32:39,160
Protein is
clean, lean
protein.

554
00:32:39,160 --> 00:32:43,274
Eat what you like, don't eat
what you
don't like, right?

555
00:32:43,274 --> 00:32:45,368
Fiber is vegetables and
sometimes fruit.


556
00:32:45,376 --> 00:32:49,210
Start your day with that
combination, and every time we


557
00:32:49,218 --> 00:32:52,678
eat, we need that combination.
And then a couple times a day,


558
00:32:52,686 --> 00:32:54,594
we're also going to add some
quality fat.

559
00:32:54,594 --> 00:33:00,355
That kind of fuel
allows us to
have sustained energy and mental

560
00:33:00,355 --> 00:33:04,206
focus, so if
you're finding
that you sit down to do

561
00:33:04,206 --> 00:33:07,150
something, and then we're

easily distracted, and the inbox

562
00:33:07,150 --> 00:33:09,190
pops up, and all of these other
pieces, and we're trying to

563
00:33:09,190 --> 00:33:10,738
edit, but everything else is

happening.

564
00:33:10,738 --> 00:33:12,484
Look at how we're fueling
ourselves.

565
00:33:12,484 --> 00:33:15,537
Are we
setting ourselves up to
have focus?

566
00:33:15,537 --> 00:33:20,482
Movement is also
tremendous,
so if you're feeling like, oh,

567
00:33:20,482 --> 00:33:23,244
you're sitting here,
and your
eyes are closing, you know, you

568
00:33:23,244 --> 00:33:24,904
can't keep your eyes
open.
Pause.

569
00:33:24,904 --> 00:33:27,231
Do Marc Ronick: you see Jenn
Trepeck: right?

570
00:33:27,231 --> 00:33:31,236
So, this
might not work while
we're recording, but my

571
00:33:31,236 --> 00:33:36,438
favorite, like
92nd to two
minute trick, we call it 3030

572
00:33:36,438 --> 00:33:38,415
30.
You're gonna do
three

573
00:33:38,415 --> 00:33:41,724
different exercises, 30
repetitions of each, I did a


574
00:33:41,732 --> 00:33:45,490
whole bunch of different
variations of this for a


575
00:33:45,498 --> 00:33:48,762
nutrition nugget, a bite-size
episode of my show.

576
00:33:48,762 --> 00:33:50,773
They all
took less than two
minutes.

577
00:33:50,773 --> 00:33:53,488
You don't get sweaty, you don't
have
to change your clothes,

578
00:33:53,488 --> 00:33:57,110
right?
You could do 30 squats, 30 arm


579
00:33:57,118 --> 00:34:01,280
circles, 30 crunches, you could
do 30 jumping jacks, 30


580
00:34:01,288 --> 00:34:04,740
push-ups, like you could do any
combination of three things, 30

581
00:34:04,740 --> 00:34:07,348
of each.
It gets the blood moving, that

582
00:34:07,348 --> 00:34:11,628
blood flow,
especially to your
brain, and getting yourself

583
00:34:11,628 --> 00:34:16,060
breathing
oxygen to the brain.
You will be shocked at how much

584
00:34:16,060 --> 00:34:18,300
energy you
have.
When I start a speaking

585
00:34:18,300 --> 00:34:21,120
engagement, oftentimes one of

the first things I'll do is have

586
00:34:21,120 --> 00:34:24,270
people stand up and sit down

three times, you know what that

587
00:34:24,270 --> 00:34:25,870
is?
Three squats, right?

588
00:34:25,870 --> 00:34:30,985
All of
a sudden their brain is
turned back on, they are able to

589
00:34:30,985 --> 00:34:32,830
focus,
their breathing is
happening again.

590
00:34:32,830 --> 00:34:35,580
So, even if we're sitting

there and you don't have time

591
00:34:35,580 --> 00:34:39,449
for two minute 3030 30, stand up

and sit down a couple times

592
00:34:39,810 --> 00:34:40,985
every time.
Yeah, go ahead.


593
00:34:40,993 --> 00:34:44,025
Isn't Marc Ronick: it true that
the
when we're doing

594
00:34:44,025 --> 00:34:46,460
exercises, specifically leg
exercises, that
that's one of

595
00:34:46,460 --> 00:34:49,670
the best things we can do for
our brains, because
I've heard

596
00:34:49,670 --> 00:34:53,414
that, like, it sends a lot of
blood flow to and from
the

597
00:34:53,414 --> 00:34:55,800
brain when we're exercising our
leg muscles.

598
00:34:55,920 --> 00:34:58,890
Jenn Trepeck: Yeah, so your

quads are your largest muscle

599
00:34:58,890 --> 00:35:01,137
group when you.
Take your quads,
your

600
00:35:01,137 --> 00:35:05,100
hamstrings, and your glutes.
It is by far the most
muscle

601
00:35:05,100 --> 00:35:10,065
mass on your body.
So, a squat engages all of those

602
00:35:10,065 --> 00:35:14,292
when
done properly.
So, yes, it's tremendous for

603
00:35:14,292 --> 00:35:17,208
blood flow, it's
tremendous
for longevity.

604
00:35:17,208 --> 00:35:22,560
By the way, you want to live by
yourself into, you know, ripe

605
00:35:22,560 --> 00:35:24,695
old age of however old, do

squats.

606
00:35:24,695 --> 00:35:27,300
A squat is how you get up off
the toilet.

607
00:35:27,679 --> 00:35:31,300
Marc Ronick: Yeah, Jenn Trepeck:
so you know
longevity is

608
00:35:31,300 --> 00:35:34,986
muscle, and by the way, I think
we've all heard,
like, sitting

609
00:35:34,986 --> 00:35:38,432
is the new smoking, Marc Ronick:
yeah, Jenn Trepeck: right, yeah.

610
00:35:38,432 --> 00:35:42,426
And
it's because it's this
thing that we do that we don't

611
00:35:42,426 --> 00:35:45,449
realize
is slowly killing us,
like back in the day.

612
00:35:45,449 --> 00:35:48,200
Well, the tobacco
companies
knew, but the rest of us, right,

613
00:35:48,200 --> 00:35:50,180
back in the day,
everybody
smoked.

614
00:35:50,180 --> 00:35:54,194
So the thing about it now is
that sitting all
day is not

615
00:35:54,194 --> 00:35:56,685
human.
Well, it's also not human to sit

616
00:35:56,685 --> 00:35:59,170
all day
and go berserk for an
hour.

617
00:35:59,170 --> 00:36:04,040
What is human is small bits of

movement all the time, so if you

618
00:36:04,040 --> 00:36:07,857
can set an alarm to go off every

hour and do something for

619
00:36:07,857 --> 00:36:11,555
three to five minutes, those
small
spurts throughout the

620
00:36:11,555 --> 00:36:17,884
day add up and really fuel your
body,
making your life much

621
00:36:17,884 --> 00:36:23,100
more human biology focused than
some of
these wild, intense

622
00:36:23,100 --> 00:36:25,610
workouts that we feel like we
don't have
time for when we're

623
00:36:25,610 --> 00:36:29,320
on a deadline Marc Ronick: that
makes a lot of
sense.

624
00:36:29,320 --> 00:36:31,752
And before we continue, because
I know Ralph has a
question, I

625
00:36:31,752 --> 00:36:35,289
just want to - I saw in the chat
Janae had asked if
you could

626
00:36:35,289 --> 00:36:38,976
repeat your book again, and then
why don't you
just, for just a

627
00:36:38,976 --> 00:36:41,576
quick minute, share anywhere
else you'd like
our audience

628
00:36:41,576 --> 00:36:44,444
to go find you.
Jenn Trepeck: Well, thank you.


629
00:36:44,452 --> 00:36:47,429
My book is called Uncomplicating
Wellness: Ditch the Rules, Quiet

630
00:36:47,429 --> 00:36:50,681

the Noise, Reclaim Your Life.
So, Uncomplicating Wellness can

631
00:36:50,681 --> 00:36:53,499
be found wherever books are
sold online in your bookstore.

632
00:36:53,499 --> 00:36:57,137
They
have to order it, but
it's available to them, and


633
00:36:57,145 --> 00:37:02,195
everywhere on the internet.
I'm at Jenn Trepeck, J E N N T R

634
00:37:02,195 --> 00:37:06,771
E P
E C K, website is a salad
with a side of fries.com Podcast

635
00:37:06,771 --> 00:37:10,169
is
Salad with a Side of Fries.
We could have that conversation

636
00:37:10,169 --> 00:37:11,626
with everybody of these
creators.

637
00:37:11,626 --> 00:37:15,253
Salad with a side of
fries.com
was like a stupid amount of

638
00:37:15,253 --> 00:37:19,119
money, and so I did A
Salad
with a Side of fries.com for the

639
00:37:19,119 --> 00:37:20,842
URL.
Marc Ronick: I was going to ask

640
00:37:20,842 --> 00:37:23,286
you about that, and I didn't
want to be on the spot, but


641
00:37:23,294 --> 00:37:26,004
okay, that makes sense.
Jenn Trepeck: Yeah, now what's


642
00:37:26,012 --> 00:37:30,379
wild is that I own the trademark
salad with a side of fries, and

643
00:37:30,379 --> 00:37:35,331
yet that URL is owned by one of
those people who like buy up a


644
00:37:35,339 --> 00:37:37,797
million URLs and then try to
resell them.

645
00:37:37,797 --> 00:37:41,371
I've tried to reach
out to
them to be like I own this

646
00:37:41,371 --> 00:37:43,967
trademark, you are not
going
to sell this to someone else,

647
00:37:43,967 --> 00:37:47,749
and it is not worth
anymore
what you think it is, because I

648
00:37:47,749 --> 00:37:50,894
am your only buyer.

But Marc Ronick: yeah, John in

649
00:37:50,894 --> 00:37:54,369
over
on YouTube wants to know
if the book is an audio book.

650
00:37:54,639 --> 00:37:56,919
Jenn Trepeck: So the audio book
is coming.

651
00:37:56,880 --> 00:37:58,289
Marc Ronick: Okay.
Jenn Trepeck: Yes.

652
00:37:58,320 --> 00:37:59,738
Marc Ronick: All right, we'll be
Jenn Trepeck: soon.

653
00:37:59,738 --> 00:38:01,164
Yes.
Marc Ronick: Well, we'll be on


654
00:38:01,172 --> 00:38:04,020
the lookout, and Ralph, I know I
teased that you have another


655
00:38:04,028 --> 00:38:07,335
question, but I do, since John
also had a few different


656
00:38:07,343 --> 00:38:09,614
questions for you here in the
YouTube chat.

657
00:38:09,614 --> 00:38:13,070
So let me go to
this one,
because this is such a hot topic

658
00:38:13,070 --> 00:38:15,790
right now in the world
of
weight loss.

659
00:38:15,790 --> 00:38:19,020
He's asking about your thoughts
on Ozempic.

660
00:38:19,520 --> 00:38:22,670
Jenn Trepeck: Yes, I have a lot
of thoughts, and I have quite a

661
00:38:22,670 --> 00:38:26,120
few episodes on this, going back

even like five or six years.

662
00:38:26,540 --> 00:38:31,970
These pharmaceuticals are

pharmaceuticals, which means

663
00:38:32,120 --> 00:38:37,730
that approval of them is based

on a cost benefit analysis for

664
00:38:37,760 --> 00:38:41,686
each of us individually.
We have
to assess that cost

665
00:38:41,686 --> 00:38:46,046
benefit and cost benefit short
term versus
cost benefit long

666
00:38:46,046 --> 00:38:48,188
term.
We really don't know.

667
00:38:48,188 --> 00:38:53,303
We don't have
enough data of
this kind of mass usage in the

668
00:38:53,303 --> 00:38:56,190
long term.
Before I
get to what I believe

669
00:38:56,190 --> 00:39:01,130
is happening with it, I will say

for some people these are

670
00:39:01,160 --> 00:39:04,364
absolutely life changing and

life saving.

671
00:39:04,364 --> 00:39:09,370
I love that they are changing
the conversation
for people to

672
00:39:09,370 --> 00:39:12,760
understand that weight
management is not a moral


673
00:39:12,768 --> 00:39:16,214
problem or a willpower problem,
it is biochemical.

674
00:39:16,214 --> 00:39:20,804
The other
side of that is
there is more than one hormone

675
00:39:20,804 --> 00:39:25,499
or peptide
involved, and so I
think part of the drawback is

676
00:39:25,499 --> 00:39:29,656
that we now have
this hyper
awareness around one piece of

677
00:39:29,656 --> 00:39:34,848
this puzzle, and with
that, if
we rely on one piece to solve

678
00:39:34,848 --> 00:39:38,862
the entire puzzle, that
does
not equate to long term health,

679
00:39:38,862 --> 00:39:45,050
if we can use that as a
tool
in the bigger scheme of how

680
00:39:45,050 --> 00:39:48,980
we're living our life to create
health and vitality and

681
00:39:48,980 --> 00:39:51,584
longevity.
Then it can be really
powerful

682
00:39:51,584 --> 00:39:55,968
if we have a plan for how to get
off of the
medication.

683
00:39:55,968 --> 00:39:59,900
It can be really powerful when I
work with
doctors and I work.

684
00:39:59,900 --> 00:40:03,062
Their patients before, during,
and
after these medications.

685
00:40:03,062 --> 00:40:05,945
It's amazing.
I do see a lot of
people who

686
00:40:05,945 --> 00:40:09,902
are using the medications
instead of making
other

687
00:40:09,902 --> 00:40:14,492
choices, instead of addressing
other pieces of the
pie, no

688
00:40:14,492 --> 00:40:17,538
pun intended.
And that's where I see

689
00:40:17,538 --> 00:40:22,818
tremendous drawback
over time.
I have grave concern that these

690
00:40:22,818 --> 00:40:28,175
are create like to me
GLP one
drugs are our generation statin,

691
00:40:28,175 --> 00:40:31,310
so a vast majority of
adults
are on a statin, a cholesterol

692
00:40:31,310 --> 00:40:34,210
lowering medication,
and yet
heart disease is still the

693
00:40:34,210 --> 00:40:37,070
number one killer in this

country and across the world, as

694
00:40:37,070 --> 00:40:40,889
they adopt Western lifestyle, it

becomes the number one killer

695
00:40:40,889 --> 00:40:46,180
in those countries, so my
concern
is that we are

696
00:40:46,180 --> 00:40:50,290
adjusting blood work without
that translating
into

697
00:40:50,290 --> 00:40:54,325
essentially all cause vitality
rather than all cause


698
00:40:54,333 --> 00:40:56,068
mortality.
Ralph Estep Jr.: Hey, Jenn, can

699
00:40:56,068 --> 00:40:58,975
I jump in there for a second?
Because I'm actually on Manjaro,

700
00:40:58,975 --> 00:41:02,638

yeah, and it has been
revolutionary for me, and it was

701
00:41:02,638 --> 00:41:05,642

a very hard decision for me,
because I don't vaccinate


702
00:41:05,650 --> 00:41:08,968
myself, I don't do a lot of the
traditional medical things, but

703
00:41:08,968 --> 00:41:13,752
when my doctor said to me,
Ralph, your A 1c is 13, you have

704
00:41:13,752 --> 00:41:16,138

high blood pressure, your
numbers are all over the place,

705
00:41:16,138 --> 00:41:18,778
I said, I've got to do
something, and I will be honest

706
00:41:18,778 --> 00:41:21,945
with you, when I first started,
I was like, well, that's cool, I

707
00:41:21,945 --> 00:41:24,700

can eat whatever I wanted, and
it didn't work, and that's the


708
00:41:24,708 --> 00:41:28,164
thing that, and I think you and
I are going to be on the same


709
00:41:28,172 --> 00:41:31,865
page here, it's not just that
one thing, but when I change my

710
00:41:31,865 --> 00:41:34,210
lifestyle, when I exercise
every morning, it's what it's

711
00:41:34,210 --> 00:41:36,265
funny
how you and I met,
actually, we were in power

712
00:41:36,265 --> 00:41:39,506
podcasting too,
and we were in
the gym on one of the mornings

713
00:41:39,506 --> 00:41:42,736
of the conference,
and it was
very cool to see somebody else

714
00:41:42,736 --> 00:41:44,783
in there, because
I was about
here by myself.

715
00:41:44,783 --> 00:41:47,230
But when I finally changed my

lifestyle, and I think that's

716
00:41:47,230 --> 00:41:51,329
where you're going with this, is

the GLP one saved my life.

717
00:41:51,329 --> 00:41:54,417
Yes, I can honestly say that
today I
am no longer a

718
00:41:54,417 --> 00:41:57,165
diabetic because of that.
I am down 200 pounds
because

719
00:41:57,165 --> 00:42:01,488
of that, but not just because of
that, because I
changed my

720
00:42:01,488 --> 00:42:04,651
lifestyle, I exercise, I eat
intentionally,
and that's the

721
00:42:04,651 --> 00:42:08,473
thing I think is the scary part
of this is that
so many people

722
00:42:08,473 --> 00:42:11,100
think, well, I can take this
injection now, I
can take

723
00:42:11,100 --> 00:42:14,524
these pills, and it's this magic
pill that's going to
solve

724
00:42:14,524 --> 00:42:16,405
everything.
Listen to me, and listen to

725
00:42:16,405 --> 00:42:19,104
Jenn, I'm sure
she's going to
agree with me here, it's not the

726
00:42:19,104 --> 00:42:23,011
magic pill,
it will help you.
It's a tool to help get you

727
00:42:23,011 --> 00:42:25,954
there, but I agree
with you.
I think in so many ways people

728
00:42:25,954 --> 00:42:29,650
are buying into this
hype of
just do this and it'll fix your

729
00:42:29,650 --> 00:42:32,560
problems, but you can
be
extremely unhealthy on GLP ones

730
00:42:32,560 --> 00:42:34,450
as well.
Do you agree with
what I said

731
00:42:34,450 --> 00:42:35,835
there?
Jenn Trepeck: Yes, and that's


732
00:42:35,843 --> 00:42:39,422
what I'm saying, as far as
having a plan, letting it be a


733
00:42:39,430 --> 00:42:43,040
piece of the plan versus the
entire plan.

734
00:42:44,250 --> 00:42:44,940
Ralph Estep Jr.: Now that's

great.

735
00:42:44,940 --> 00:42:46,037
So, let me ask you one more
question.

736
00:42:46,037 --> 00:42:48,854
Then we're going
to talk about
PPA, but I want to go through

737
00:42:48,854 --> 00:42:51,806
this question one
more.
So many people feel stuck in

738
00:42:51,806 --> 00:42:54,174
this cycle of losing weight,

gaining it back.

739
00:42:54,174 --> 00:42:57,868
I did it for 50 years, not 50
years, but 40
years.

740
00:42:57,868 --> 00:42:59,988
What's the first shift they need
to make?

741
00:42:59,988 --> 00:43:02,500
Like, what's
the one takeaway
they're listening to you today?

742
00:43:02,500 --> 00:43:06,102
What's
the one thing they can
do today to finally break this

743
00:43:06,102 --> 00:43:08,760
cycle that
so many of us find
ourselves stuck in?

744
00:43:09,199 --> 00:43:11,899
Jenn Trepeck: Protein, fiber,

quality fat.

745
00:43:11,899 --> 00:43:14,567
So little phrase that I give
everybody, if you're
a

746
00:43:14,567 --> 00:43:16,834
longtime listener of salad with
a side of fries, you know
this

747
00:43:16,834 --> 00:43:19,956
one: protein and fiber at every
meal makes removing fat no
big

748
00:43:19,956 --> 00:43:21,869
deal.
Proper serving of protein is

749
00:43:21,869 --> 00:43:25,854
four to six ounces
for a
female body, six to eight ounces

750
00:43:25,854 --> 00:43:30,083
for a male body at a
meal.
For everybody, a snack is two to

751
00:43:30,083 --> 00:43:32,657
three ounces.
So your
whole hand is a meal,

752
00:43:32,657 --> 00:43:36,017
your palm or a little less is a
snack.


753
00:43:36,025 --> 00:43:37,921
Vegetables, fruit, that's our
fiber.

754
00:43:37,921 --> 00:43:42,289
Over the course of a day,
we
want to aim for eight to 12

755
00:43:42,319 --> 00:43:46,849
handfuls of vegetables, quality
fat a couple times a day, half

756
00:43:46,849 --> 00:43:51,889
an avocado, small handful of

walnuts or almonds, olive oil,

757
00:43:51,919 --> 00:43:55,093
those kinds of pieces.
Start
with those pieces

758
00:43:55,093 --> 00:43:59,569
fundamentally, and you are going
to notice so
much change.

759
00:44:00,000 --> 00:44:02,550
DR: Can I ask a question about

the protein again?

760
00:44:02,550 --> 00:44:07,299
Does it matter the source of the

protein, as like protein

761
00:44:07,299 --> 00:44:12,360
powder, as opposed to get me
getting it
in scrambled eggs?

762
00:44:13,040 --> 00:44:16,700
Jenn Trepeck: Yes, eggs and

animal sources are what we call

763
00:44:16,700 --> 00:44:19,150
perfect proteins.
They contain
all of the

764
00:44:19,150 --> 00:44:22,160
essential amino acids.
If we are looking at


765
00:44:22,168 --> 00:44:25,830
plant-based sources, we have to
have a greater commitment to


766
00:44:25,838 --> 00:44:27,525
understanding the amino acid
profiles.

767
00:44:27,525 --> 00:44:30,180
You get to choose.
If
that's not something you

768
00:44:30,180 --> 00:44:33,766
want to start to pay attention
to, eat
the animal protein.

769
00:44:33,766 --> 00:44:38,588
You know, whey is better for
building
muscle than other

770
00:44:38,588 --> 00:44:43,421
kinds of protein powders.
Your whey as a
complete

771
00:44:43,421 --> 00:44:47,670
protein versus your pea and rice
protein that are
plant-based

772
00:44:47,670 --> 00:44:51,660
that are then not a complete
amino acid profile, so
you

773
00:44:51,660 --> 00:44:55,868
have to decide for yourself, and
if that's not something that


774
00:44:55,876 --> 00:44:59,735
you want to pay attention to,
then great, stick with some of


775
00:44:59,743 --> 00:45:01,768
those.
Animal sources, and call it a

776
00:45:01,768 --> 00:45:03,686
day.
The more we can choose
foods

777
00:45:03,686 --> 00:45:07,272
that do not have a label that we
need to read, like a
protein

778
00:45:07,272 --> 00:45:09,052
powder, the better off we're
going to be.

779
00:45:09,052 --> 00:45:12,380
Our body
knows what to do with
those things across the board.

780
00:45:12,960 --> 00:45:15,360
Marc Ronick: Thank you, Jenn.

And if you don't mind, I want to

781
00:45:15,360 --> 00:45:20,430
shift from your, your expertise
in health and wellness to

782
00:45:20,430 --> 00:45:23,760
something that you're helping

build for the larger podcasting

783
00:45:23,760 --> 00:45:26,202
space.
You're one of the
co-founders

784
00:45:26,202 --> 00:45:30,240
of the Podcast Professionals
Association, which
serves

785
00:45:30,240 --> 00:45:34,374
podcast service professionals,
that means the
producers, the

786
00:45:34,374 --> 00:45:38,262
editors, the managers, the
accountants, all
the all the

787
00:45:38,262 --> 00:45:42,285
different areas that we are, as
professionals helping


788
00:45:42,293 --> 00:45:47,730
podcasters exist and grow, so
what were you seeing in this


789
00:45:47,738 --> 00:45:52,080
space in the podcast industry
that made you feel like this


790
00:45:52,088 --> 00:45:54,420
kind of association needs to
exist?

791
00:45:54,940 --> 00:45:58,030
Jenn Trepeck: Yes, so in

addition to all my work, I ended

792
00:45:58,030 --> 00:46:02,296
up doing a lot of podcast

strategy for creators.

793
00:46:02,296 --> 00:46:05,740
Tracy DeForge is the co-founder
of the
Podcast Professionals

794
00:46:05,740 --> 00:46:08,281
Association.
She and I did some
consulting

795
00:46:08,281 --> 00:46:12,331
for Simplecast and SiriusXM, and
in a lot of those


796
00:46:12,339 --> 00:46:16,390
conversations, what we saw
across the board in the industry

797
00:46:16,390 --> 00:46:20,260

is that there is tremendous
support for creators and there


798
00:46:20,268 --> 00:46:23,632
is tremendous support for the
advertisers, then there's all


799
00:46:23,640 --> 00:46:28,450
these other people in the middle
who are all operating in silos


800
00:46:28,458 --> 00:46:33,755
and trying to, I hate that word,
but trying to figure out how to

801
00:46:33,755 --> 00:46:38,008
build a business in this
ecosystem, and at the same time,

802
00:46:38,008 --> 00:46:41,942

if you're an audio engineer,
if you're a social media manager

803
00:46:41,942 --> 00:46:46,096

and you want to go apply for a
mortgage, you can't say that you

804
00:46:46,096 --> 00:46:50,410

work in the podcast industry,
like it doesn't exist in those


805
00:46:50,418 --> 00:46:54,890
drop-down menus.
So, what we saw was sort of this

806
00:46:54,890 --> 00:46:59,059
bifurcation of
support, and we
said there needs to be something

807
00:46:59,059 --> 00:47:02,238
that helps all
of the other
people in the middle create

808
00:47:02,238 --> 00:47:06,880
sustainable
businesses and
stay at the forefront of this

809
00:47:06,880 --> 00:47:11,881
growing
industry, because it
is our fundamental belief that

810
00:47:11,881 --> 00:47:16,849
if we
support the marketers,
the booking agencies, the

811
00:47:16,849 --> 00:47:20,320
podcast
production agencies,
the engineers, and all of these

812
00:47:20,320 --> 00:47:24,385
people in the middle, who help
creators create content and


813
00:47:24,393 --> 00:47:29,170
better content that also creates
the platforms for the


814
00:47:29,178 --> 00:47:34,378
advertisers to be investing in,
and so by supporting this middle

815
00:47:34,378 --> 00:47:39,218

piece of the ecosystem, we can
elevate every piece of that


816
00:47:39,226 --> 00:47:42,086
ecosystem and help creators
create better content that


817
00:47:42,094 --> 00:47:44,845
allows the advertisers and
people to put more money into


818
00:47:44,853 --> 00:47:47,404
the space, so the Podcast
Professionals Association was


819
00:47:47,412 --> 00:47:52,196
born as the industry's only
nonprofit trade association that

820
00:47:52,196 --> 00:47:57,100

specifically supports the
people who support podcasters.

821
00:47:57,520 --> 00:48:00,190
Marc Ronick: Okay, perfect.
And
Dr, you had a follow-up

822
00:48:00,190 --> 00:48:03,518
question, go ahead.
DR: Yeah, so I'm a podcast


823
00:48:03,526 --> 00:48:05,870
producer.
Jenn Trepeck: Yeah, DR: and if I

824
00:48:05,870 --> 00:48:09,340
join today, how
what benefits
do I get from it?

825
00:48:09,340 --> 00:48:12,340
How does it help me?
Jenn Trepeck: Great question.

826
00:48:12,340 --> 00:48:14,798
We
have two virtual events
every month.

827
00:48:14,798 --> 00:48:19,450
One is called Inspire and

Inquire, so we have about 20 to

828
00:48:19,480 --> 00:48:22,420
30 minute presentations,

followed by about an hour of Q

829
00:48:22,420 --> 00:48:27,880
and A, so very in-depth, but

also dialog, and those tend to

830
00:48:27,880 --> 00:48:29,440
keep us at the forefront of the
industry.

831
00:48:29,440 --> 00:48:31,582
It's all of us learning and
growing.

832
00:48:31,582 --> 00:48:35,175
Sometimes
those speakers are
from our membership, sometimes

833
00:48:35,175 --> 00:48:38,246
those
speakers are other
experts, sometimes those

834
00:48:38,246 --> 00:48:41,324
speakers are
completely
talking about not even about

835
00:48:41,324 --> 00:48:43,958
podcasting, but about

business-related pieces.

836
00:48:43,958 --> 00:48:47,218
So, the Inspire and Inquire
event
happens every month, and

837
00:48:47,218 --> 00:48:49,030
then we also have a Wisdom Forum
event.


838
00:48:49,038 --> 00:48:50,826
So, this is more like water
cooler talk.

839
00:48:50,826 --> 00:48:53,545
If you've ever been
to a
podcast conference, these are

840
00:48:53,545 --> 00:48:56,677
the conversations that
happen
in the hallway when we're at

841
00:48:56,677 --> 00:48:59,053
these conferences.
So, we
have them every month.

842
00:48:59,053 --> 00:49:01,150
There's no agenda.
It's 75 minutes.


843
00:49:01,158 --> 00:49:04,204
People show up with what they
have going on.

844
00:49:04,204 --> 00:49:07,268
So, we have
talked about
firing clients, we have talked

845
00:49:07,268 --> 00:49:11,120
about pricing, we
have talked
about the last one last week.

846
00:49:11,120 --> 00:49:15,240
We talked a lot about
some
consumption data, and how do we

847
00:49:15,240 --> 00:49:16,648
make sense of this
consumption
data?

848
00:49:16,648 --> 00:49:19,668
We even talk strategy about one
person's
clients specifically.

849
00:49:19,668 --> 00:49:22,688
It's like a mastermind, you
know, once a
month with

850
00:49:22,688 --> 00:49:25,392
whatever anybody has going on,
and in addition to
that, we

851
00:49:25,392 --> 00:49:27,226
have a lot of visibility
opportunities.

852
00:49:27,226 --> 00:49:32,161
So we
just led a webinar for
creators sponsored by our

853
00:49:32,161 --> 00:49:36,358
partner
Audience Lift, so that
was highlighting our members as

854
00:49:36,358 --> 00:49:40,090
the
experts for creators who
they could then reach out to

855
00:49:40,090 --> 00:49:43,074
after
the fact, we have a
track at Empowered Podcasting

856
00:49:43,074 --> 00:49:46,681
Conference,
so that we can
help highlight and elevate our

857
00:49:46,681 --> 00:49:49,813
members, put
them in front of
their potential clients.

858
00:49:49,813 --> 00:49:54,024
Members also have the
chance
to write a column for Pod News,

859
00:49:54,024 --> 00:49:57,105
so we have a monthly
column in
Pod News, and lots of visibility

860
00:49:57,105 --> 00:49:59,715
opportunities at
bigger
industry conferences as well.

861
00:49:59,715 --> 00:50:02,890
And we are, oh, one of the

biggest things we added in the

862
00:50:02,890 --> 00:50:08,260
last year is benefits, so

primary and secondary health

863
00:50:08,260 --> 00:50:11,770
insurance, life insurance,

disability insurance, all of

864
00:50:11,770 --> 00:50:15,100
these kinds of benefits that

typically aren't available at

865
00:50:15,100 --> 00:50:19,210
group rates for solopreneurs,

you can get group rates through

866
00:50:19,210 --> 00:50:22,000
the Podcast Professionals

association, so if you work for

867
00:50:22,000 --> 00:50:24,820
yourself, if all of your

employees or anybody who works

868
00:50:24,820 --> 00:50:29,300
for you is also 1099 this can be

a way to help offer benefits

869
00:50:29,300 --> 00:50:32,440
to those people.
Oh, we have a lot
of stuff in

870
00:50:32,440 --> 00:50:35,050
the works and a lot more on the
horizon.

871
00:50:35,050 --> 00:50:38,496
So, for
more information on
that, you go to Podcast

872
00:50:38,496 --> 00:50:42,142
Professionals
association.com
So, if you're just getting

873
00:50:42,142 --> 00:50:47,395
started, we love
you, and it
is about established longevity,

874
00:50:47,395 --> 00:50:52,328
and I suppose you
know really
having a thriving business in

875
00:50:52,328 --> 00:50:55,600
this space to
qualify as a
podcast professional.

876
00:50:56,130 --> 00:50:59,670
Marc Ronick: Very cool, and I

saw John in the chat, he says he

877
00:50:59,670 --> 00:51:02,820
was surprised he hasn't heard

about it yet, and it's only been

878
00:51:02,820 --> 00:51:04,883
a couple years now, right?
How
long have we been doing

879
00:51:04,883 --> 00:51:07,730
this?
Jenn Trepeck: So we opened up


880
00:51:07,738 --> 00:51:11,321
full membership in like 2024 so
it is very new.

881
00:51:11,321 --> 00:51:14,162
It has been
complete organic
growth, so yeah, we're not

882
00:51:14,162 --> 00:51:16,626
surprised that
you haven't
heard about it, and the answer

883
00:51:16,626 --> 00:51:20,013
on that, you know,
key word on
that is yet, Marc Ronick: right?

884
00:51:20,013 --> 00:51:23,940
Well, he has
now, and it's a,
it's a great concept.

885
00:51:23,940 --> 00:51:28,828
Appreciate that it
exists.
I guess I was one of the first

886
00:51:28,828 --> 00:51:32,043
to be a part of that.
I
think we had our first

887
00:51:32,043 --> 00:51:35,020
together.
Yes, we did that at a pod fest


888
00:51:35,028 --> 00:51:38,475
right before that, right before
2024 I guess, or maybe it was


889
00:51:38,483 --> 00:51:40,533
that year.
But yeah, so lots of great

890
00:51:40,533 --> 00:51:43,290
people involved in that,
and
looking forward to seeing how

891
00:51:43,290 --> 00:51:44,910
this evolves over time as

well.

892
00:51:44,910 --> 00:51:49,260
I think it's a great effort, and
yeah, I'm proud to
support it

893
00:51:49,260 --> 00:51:52,055
however I can.
And Jenn, I'm also proud that

894
00:51:52,055 --> 00:51:54,120
you
were a part of this show
today.

895
00:51:54,120 --> 00:51:57,255
Thank you for all of your

wisdom, all of your insight.

896
00:51:57,255 --> 00:52:01,200
I think that this was a nice

change of pace for us, it's as

897
00:52:01,200 --> 00:52:04,380
far as all the things that we

talk about here, health and

898
00:52:04,380 --> 00:52:06,036
wellness, we don't talk enough

about.

899
00:52:06,036 --> 00:52:08,250
So, thank you for bringing that
today.

900
00:52:08,700 --> 00:52:11,430
Jenn Trepeck: Well, thank you,

and more, where that came from,

901
00:52:11,520 --> 00:52:13,760
at Salad with a side of fries.
Marc Ronick: That's right, yes.

902
00:52:13,760 --> 00:52:14,880

And we will have all of the

903
00:52:15,000 --> 00:52:18,240
different ways you can connect

with Jen in the show notes, so

904
00:52:18,420 --> 00:52:20,555
check that out.
And remember
that tomorrow

905
00:52:20,555 --> 00:52:23,408
we're covering all things
podcast news, so we'll
share

906
00:52:23,408 --> 00:52:26,582
some of the big headlines around
the world of podcasting,
and

907
00:52:26,582 --> 00:52:28,754
our thoughts and opinions on
that as well.

908
00:52:28,754 --> 00:52:31,820
So, come join us
at Podcasting
Morning show.com/join us.

909
00:52:31,820 --> 00:52:37,090
So, until
tomorrow, make it a
great day, everybody.

910
00:52:37,090 --> 00:52:37,790
Take care.