Are your New Year's resolutions setting you up for success or just another cycle of diet culture? Before you jump into the latest trend, discover what nutrition recommendations actually work for lasting health. It's time to pull back the curtain on what's really required for sustainable habits in 2026.
In this episode of Salad With a Side of Fries, host Jenn Trepeck is joined by Tara Schmidt, registered dietitian and Instructor of Nutrition at Mayo Clinic, to cut through the noise of fad diets and quick fixes. Together, they explore evidence-based nutrition, the truth about GLP-1 medications, why weight management shouldn't focus solely on the scale, and how to build lifestyle changes that actually last beyond January.
What You Will Learn in This Episode:
✅ Why your weight loss goals shouldn't focus on the number on the scale and what health metrics actually matter for long-term wellness and disease prevention
✅ The truth about popular trends like 75 Hard, macro counting, low-carb diets, and GLP-1 medications—when they work, when they don't, and what's missing from the conversation
✅ How to identify your personal barriers to change and create sustainable habits using the strategies that have worked for you in the past (hint: it's called the You Plan)
✅ What longevity strategies and evidence-based nutrition principles you should actually focus on in 2026, including sleep, strength training, and nourishment over restriction
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 wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.
TIMESTAMPS:
00:00 Challenging diet culture in 2026 with Tara Schmidt from Mayo Clinic
06:24 How growing up in the 90s diet culture shaped Tara's approach to nutrition recommendations and patient care
08:34 Deconstructing weight bias in resolutions and why your weight is just a number, not a measure of health
12:12 Truth bombs on popular trends: 75 Hard, low-carb diets, and macro counting—when they help and when they harm
18:32 Tara’s advice when someone isn’t losing weight each week, and the important metrics
22:11 Deep dive into GLP-1 medications: the tool versus magic pill debate and why lifestyle changes still matter
28:38 Getting your nutrients from fruits, veggies and other supplements
32:26 Where to start with health goals in 2026: asking better questions about what will make you feel better and longevity strategies that matter: sleep, strength training and mindfulness
36:40 Planning for barriers and creating backup strategies so sustainable habits stick when life happens
39:34 Why balance is a verb, not a destination, and how to keep adjusting your approach in real time
41:00 Creating your personalized nutrition plan using what's worked for you before
KEY TAKEAWAYS:
💎 Your weight is simply your gravitational pull—not a measure of your worth or health. Focus on body composition, sleep quality, energy levels, and other health metrics that actually indicate wellness rather than obsessing over scale numbers.
💎 Popular programs like 75 Hard and trends like macro counting can work for some people, but ask yourself why you're doing them and whether they're sustainable habits you can maintain long-term, not just until your wedding or vacation.
💎 GLP-1 medications are tools, not magic pills—they work best when combined with nutrition recommendations, strength training, and lifestyle changes. Without proper support and education, people risk nutritional deficiencies and regaining weight.
💎 The best weight management plan is the one you create for yourself based on what's worked in your past, adapted for your current life, and flexible enough to adjust when barriers arise—call it the You Plan.
ABOUT THE GUEST:
Tara Schmidt is a registered dietitian and an instructor of nutrition at Mayo Clinic in Rochester, Minnesota. As the lead dietitian for the Mayo Clinic Diet, she provides evidence-based guidance to help individuals develop sustainable, realistic strategies for long-term health. She also hosts Mayo Clinic On Nutrition, a podcast that dives into current nutrition research and practical weight-management tips, and she lends her expertise as the Medical Editor for the Nutrition & Fitness channel at Mayo Clinic Press.
RESOURCES:
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
Bone Health and the Problem with Bone Density Scans (Feat. Dr. John Neustadt)
GUEST RESOURCES:
Tara Schmidt - LinkedIn
Mayo Clinic on Nutrition - Podcast
Mayo Clinic Diet - Website
Mayo Clinic Press - Instagram
Mayo Clinic Press - Facebook
QUOTES:
08:34 "Your weight is simply your gravitational pull and nothing else. When you're on your deathbed, do you think you're gonna be like, God, I really wish I was 135 instead of 138?" - Tara Schmidt
10:25 "Health isn't a number. Zero diseases exist only in bigger bodies. Zero." - Jenn Trepeck
10:54 “Part of that mental connection is that there's a perception that if someone is obese, it's their fault or their problem.” - Jenn Trepeck
19:49 "I am more concerned about the person who gets from where they are to where they want to be in that straight line. Because if it's that straight line, we haven't learned the lessons and the tools to help us stay there." - Jenn Trepeck
29:08 "Can we eat better before we supplement? There is a role for supplements if you need them, but I'm talking to the other 99% of the people. Can we just eat some fruits and veggies first before we jump to supplements?" - Tara Schmidt
36:48 "A lot of times people will say, well, I just need to. And I say this with love, that is not a plan." - Jenn Trepeck
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