If Calories Were Equal, Oreos Would Be Salad

The wellness world is louder than ever—trends, shortcuts, and conflicting advice everywhere you turn. On this episode of The Anthony Amen Show, I sit down with author and health coach Jen Trepik to cut through the noise and get back to what actually works. At Redefine Fitness, we always say fitness is medicine, and this conversation gives you the blueprint for building a body that performs the way you want it to—long term.

We kick things off with a simple question: What does “worked” mean to you?
If your goals are better energy, deeper sleep, pain-free movement, or strength that carries you through life, then the method matters as much as the outcome. That’s where most people get stuck. Short-term tactics look impressive, but long-term systems actually transform you.

Together, we break down the biggest myths that keep people spinning:

Calories aren’t equal when your biology is running the show.

Protein’s thermic effect changes metabolism more than people think.

Fiber and the gut-brain connection shift cravings without relying on “discipline.”

Quick fixes like GLP-1s come with real trade-offs people rarely talk about.

Eating out vs. cooking isn’t just about calories—it’s about control and consistency.

Variety still matters for micronutrients, resilience, and recovery.

Jen lays out a biostack—nutrition, movement, hydration, stress management, sleep, and connection—that mirrors the exact foundation we use at Redefine Fitness in Stony Brook and Mount Sinai. When these six pillars work together, every small habit you love finally has leverage.

We also dig into the identity side of change. Community shapes who you become. Surround yourself with people who normalize the habits you want, and progress accelerates. Build simple plates around protein, produce, and quality fats. Anchor your mornings. Protect your sleep window. Stack repeatable wins even on chaotic days.

If you feel stuck between fatigue and fads, this episode is your permission to ignore the noise, choose your trade-offs intentionally, and let your body’s feedback drive your next step. That’s how lasting health is built—inside the gym and outside it.

Grab Jen’s book Uncomplicating Wellness, listen to her podcast Salad with a Side of Fries, and then come join us on the journey.
If this resonated, follow the show, share it with someone who needs it, and leave a quick review telling us the one habit you’re starting this week.