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PODCAST

Real Food Stories

Heather Carey, MS

Real Food Stories is where we stop overcomplicating food, and start getting honest about what actually works.Hosted by culinary nutritionist Heather Carey, this podcast is a grounded, real-life take on eating well in midlife. If you’re tired of conflicting advice, wellness trends that promise everything, and the constant pressure to “optimize” your body, you’re in the right place.Here, we talk about real food - how to cook it, how to enjoy it, and how to trust yourself around it again. But we also

health & fitness nutrition

All Episodes

23:11

Why Smart Women Get Pulled Into Supplement Hype

Real Food Stories ·

2026/04/21

The menopause internet space can feel like a crowded street where everyone is shouting and almost nobody is listening. One scroll turns into a dozen “fix your hormones” promises, a cart full of supplements, and the creeping worry that you’re missing the one magic thing that will make you feel normal again. I dig into why that happens, using research on what women actually see when they search menopause content on Instagram. When so much of the feed is supplement promotion and so little is co...

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28:29

What Are Peptides (and Why Is Everyone Talking About...

Real Food Stories ·

2026/04/15

If you haven't heard of peptides yet, you will. And spring is going to bring an avalanche of posts to your social media feeds. Spring has a way of making everything feel like a fresh start. And right on cue, the pressure to “do something” with how we’re eating, or how were moving, tends to creep back in. This time of year, I usually feel a natural pull toward lighter meals, farmers market food, and a more intuitive rhythm in the kitchen. But this spring looks different for me. I’m still recov...

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25:14

The Nutrition Rules I Don’t Believe Anymore...

Real Food Stories ·

2026/04/07

Cleanses used to sound like a fresh start. Eating perfectly organic used to feel like doing it “right.” And generic meal plans used to seem like the answer. After nearly 30 years in nutrition and cooking, I’m sharing a truth that might feel a little uncomfortable: a lot of popular wellness advice is not helping midlife women—it’s leaving them underfed, overwhelmed, and convinced they’re the problem, when the strategy is the problem. In this episode, we break down the detox cleanse myth and wh...

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60:21

The Mediterranean Lifestyle Isn’t About Food (And...

Real Food Stories ·

2026/03/30

You can do everything “right” and still feel like something is… off.That’s where this conversation begins.Anita Heidema and Dario Tomaselli share what happens when midlife success stops feeling like a win—when the kids leave, the schedule opens up, and suddenly you’re faced with the bigger question: now what?They talk about finding each other later in life, rebuilding love after divorce, and making a conscious decision to create a richer, more connected next chapter instead of drifting into busyness

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19:48

Why Are We Suddenly Obsessed With Being Skinny Again?

Real Food Stories ·

2026/03/11

The thin ideal is back on center stage, but the script has changed. With GLP-1 medications promising easy weight loss, thinness can feel newly attainable—and the pressure to be smaller grows louder. We unpack what that does to our minds, our midlife bodies, and our relationship with food, especially when a single celebrity photo can wake up decades-old beliefs. We share a candid look at how the GLP-1 narrative reframes responsibility—why “just inject weekly” oversimplifies biology, access, s...

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27:36

Chef Adina On Global Vegan Cooking That Nourishes...

Real Food Stories ·

2026/03/04

Craving bold flavor without the burnout—or the meat? We sit down with award-winning plant-based chef and author Adina Mullen to explore how global traditions make vegan cooking abundant, joyful, and deeply satisfying. From childhood vegan roots to a self-taught path through restaurant kitchens and two bestselling cookbooks, Adina shows how food can carry memory, culture, and ethics on one plate.We dig into the big questions people ask about plant-based eating: what’s the real difference between

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51:19

When to Start Hormone Therapy: Protecting Your Heart,...

Real Food Stories ·

2026/02/25

When should you start hormone therapy in perimenopause or menopause? Can estrogen actually protect your heart, bones, and brain? And how do you know if you’re “too old” to begin? In this episode of Real Food Stories, I sit down with certified menopause expert and founder of Thrive Midlife Medicine, Dana Culp, DNP, to cut through menopause misinformation and outdated hormone therapy fears. We unpack: The best timing for starting hormone therapy (and why the “window of opportunity” matters)How ...

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26:15

It's Not What Food Can Do To You, It's What Food Can...

Real Food Stories ·

2026/02/17

What if eating stopped feeling like a performance review and started feeling like support again? We take a hard look at how diet culture got a glossy “wellness” rebrand, why social media and wearables amplify anxiety, and how the industry profits when smart, health-focused women second-guess every bite. Then we sketch a simpler, kinder framework for midlife: regular meals, enough food, real satisfaction, and the confidence to trust your body over headlines and hot takes. You’ll hear why one ...

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45:01

Menopause Isn’t A Boss Battle You Beat In 12 Months...

Real Food Stories ·

2026/02/10

Have you ever felt like midlife is a chaotic whirlwind, throwing you off balance as you navigate the complexities of menopause? Join host Heather Carey in this enlightening episode of Real Food Stories, where she sits down with award-winning marketing strategist and author Angela Burk, who shares her personal journey through the emotional and physical upheavals that many women face during this transitional period. Together, they explore the intricate relationship between menopause and women's...

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52:42

144. Your GLP-1 Q's Answered with Dietitian and Long...

Real Food Stories ·

2026/01/27

Heather cuts through hype and fear to explain how GLP-1 medications work, what starting the drugs feel like, how to eat well with less appetite, and why strength training and protein are essential for your health long term. Anna shares her candid journey, practical dosing advice, and how to avoid common pitfalls. • How GLP-1s extend satiety signals and stabilize blood sugar • Anna’s weight-loss arc, cost barriers, and insurance coverage • FDA-approved vs compounded options and safe sourcing ...

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26:51

Hot Flashes Aren’t A Personality Trait And Other...

Real Food Stories ·

2026/01/21

We strip away the noise and focus on ten steady, science-informed ways to make menopause feel manageable and within reach. Food, movement, hormones, sleep, and community form a practical framework you can start using today without fear or extremes. • Food as a foundation with regular meals and protein spaced through the day • Fiber from whole grains, fruits, vegetables and legumes to stabilize energy • Movement with purpose, prioritizing strength training and walking • Nuanced conversation a...

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35:56

142. Why I’m Choosing Human Guidance Over Trends And...

Real Food Stories ·

2026/01/13

Happy New Year and welcome back! Today I am exploring why so many women feel overloaded by wellness noise and how to find steadiness through community, clarity, and the simple act of real food. I am sharing my candid update story about my surgery and hormone experience shows why nuance and self-advocacy matter more than one-size-fits-all rules. I am also talking about: • re-entry to 2026 with a focus on orientation rather than resolutions • the case for community as an antidote to isol...

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48:55

141. Always Hungry, But Not For Food with Jane McGuiness

Real Food Stories ·

2026/01/06

What if “always hungry” wasn’t about food at all? Heather sits down with author and registered clinical counselor Jane McGuinness to explore how she lost over 100 pounds and kept it off by healing emotional eating, listening to her body, and replacing rules with honest moderation. No magic diet, no all-or-nothing plan, no Ozempic—just time, self-compassion, and daily habits that fit a real life. Jane takes us back to the early roots of comfort eating, through motherhood, anxiety, and the mom...

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25:51

Nutrition Went Off the Rails in 2025 (And That's Just...

Real Food Stories ·

2025/12/17

This week on Real Food Stories, Heather breaks down the wild world of midlife nutrition in 2025 — from microdosing GLP-1s, oral semaglutide, and high-protein everything to cottage-cheese coffee, weighted vests, and the fiber frenzy. If nutrition felt chaotic this year, you’re not imagining it. We revisit my most downloaded episodes on HRT confusion and upgrading your midlife kitchen, and she shares her own experience navigating hormone therapy around surgery — a perfect example of why women r...

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47:09

F*ck the Rules: Midlife Starts Now with Tina Coleman

Real Food Stories ·

2025/12/04

Reinvention doesn’t wait for permission. After a career-ending car accident and the loss of both parents before 40, Tina Coleman made a radical choice one week later: she boarded a plane for her first solo international trip. That single leap cracked open a new life—full-time travel, sobriety, a 90‑pound health transformation, and a mission to help Gen X women trade exhaustion for agency. We dive into what makes midlife uniquely powerful: hard-won wisdom, sharper boundaries, and the freedom ...

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17:13

138. You Don’t Need A Perfect Holiday To Feel Nourished

Real Food Stories ·

2025/11/25

Take a listen if Thanksgiving is starting to feel like too much! I name the pressure of a food-centered holiday and offer a practical way to feel steady without aiming for perfection. Breakfast, breath, micro resets, and one meaningful choice become anchors that make Thanksgiving calmer and more nourishing, rooted and rested. • why Thanksgiving feels emotionally heavy • the role of blood sugar in calm and clarity • simple mindful eating that isn’t rigid • permission to enjoy favorite foods •...

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39:38

137. What Really Happens During Hypnotherapy (And Why...

Real Food Stories ·

2025/11/18

What if your body isn’t failing you — it’s just stuck in protection mode? In this episode, board-certified hypnotherapist Ethan Reis breaks down how clinical hypnotherapy (the real kind, not the stage show version) helps a hyperactive nervous system calm down so healing, behavior change, and better sleep finally become possible. Ethan shares his own story of post-concussion migraines, light sensitivity, and depression — and how hypnotherapy unlocked recovery after traditional care hit a wall....

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40:56

When Your Body Knows Before Your Mind: The Power of...

Real Food Stories ·

2025/11/12

Feeling stressed, disconnected, or stuck in your head? In this episode, we explore how somatic healing, breathwork, and movement can help women in midlife calm the nervous system, release stored emotions, and come back home to their bodies. I’m sitting down with Brittany Cessar, a guide and practitioner of Somatic Activated Healing (SAH) — a movement-based practice that combines breath, music, and gentle gestures to help you feel emotions rather than overthink them. Brittany shares how this w...

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30:02

Rooted and Rested: Your Guide to a Saner Holiday Season

Real Food Stories ·

2025/11/09

The holidays can feel like a full-contact sport: less daylight, more demands, and an endless push to perform joy on cue. We’re flipping that script. Heather shares a clear, compassionate plan to move through the season rooted and rested—anchored in what matters, nourished by simple food, and protected by boundaries that keep your peace intact. We start with energy: why the time change hits hard, how a full-spectrum “happy light” can help mood and sleep, and the mindset shift that turns rest ...

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23:27

134: Behind the Scenes: Building The Well Nourished...

Real Food Stories ·

2025/10/20

Midlife isn’t just about hormones and hot flashes — it’s about everything that comes with this season of change: our bodies, our relationships, our work, our purpose, our confidence, and yes… our food. In this week’s episode of Real Food Stories, I open up about why I created The Well Nourished Woman Community — a supportive online space where women 40+ can reconnect with their health, their kitchens, and themselves. I'm sharing the story behind the community, what you’ll find inside, and how...

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154 results

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