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PODCAST

Real Food Stories

The question of "what to eat" can feel endlessly confusing, especially when we contend with our own deeply ingrained beliefs and stories around food. Blame social media, the headline news, and let"s not get started on family influences. Passed down from generations of women and men to their daughters, it"s no wonder women are so baffled about how to stay healthy the older we get.As a nutritionist and healthy eating chef, combined with her own personal and professional experience, Heather Carey has

health & fitness nutrition

All Episodes

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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34:11

133. Ditch the Old Diet Rules Already!

Real Food Stories ·

2025/10/11

Midlife is not a mandate to shrink yourself—it’s an invitation to feed the strongest version of you. We dig into why the old rules stop working, how cultural pressure to look “ageless” seeps into our plates, and what a kinder, smarter approach to food can look like day to day. If you’ve been “good” all week yet still feel tired, hungry, and frustrated, this conversation will feel like a deep exhale. We break down a simple, flexible framework built on four pillars—protein, fiber, healthy fats...

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21:18

132. Why Your (Midlife) Kitchen Needs an Upgrade

Real Food Stories ·

2025/10/02

Your 30's kitchen did its job—fast, convenient, and forgiving. But when hormones shift, muscle declines, and sleep gets touchy, those old habits can leave you drained. Let's walk through a midlife kitchen upgrade that feels doable: smarter food choices built around protein, fiber, healthy fats, and color; a few high-impact tools that remove friction; and a mindset shift that turns cooking into a creative act of self-care. We start with the why: metabolism slows, digestion gets sensitiv...

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37:21

131. Stop Restricting, Start Nourishing: The Midlife...

Real Food Stories ·

2025/09/25

What used to work for your body in your 30's doesn't seem to work anymore. The skipped meals, low-fat foods, and calorie cutting that once helped you bounce back now leave you tired, hungry, and struggling with your weight. There's a reason for this – your midlife body requires a different approach to nutrition. The midlife plate isn't another restrictive diet or complicated eating plan. It's a framework built on four essential pillars that support your changing hormones, metabolism, and ene...

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46:41

130. This is How You Really Lose Weight in Midlife

Real Food Stories ·

2025/09/11

Ever feel like your body betrayed you somewhere in your 40s or 50s? Like you're doing everything "right" but the weight keeps creeping on? You're not alone—and contrary to what you might have heard, it's not your hormones causing the problem. The reality of midlife weight management is both simpler and more complex than most wellness influencers would have you believe. While menopause itself doesn't cause weight gain, the perfect storm of muscle loss, decreased activity, disrupted sleep, and...

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22:10

129. You Don't Need a Weighted Vest to Thrive in Midlife

Real Food Stories ·

2025/08/27

Feeling overwhelmed by all the midlife fitness trends bombarding your social feeds? You're not alone. From weighted vests to protein obsession to step-counting fixations, the wellness world has become a maze of contradictory advice that leaves many women feeling like they're failing—even when they're doing their best. In this revealing episode, I dive deep into the most pervasive fitness trends dominating the menopause conversation and separate evidence-based practices from marketing hype. D...

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28:17

128. The Disappearing Act of Food in Midlife Wellness

Real Food Stories ·

2025/08/19

The wellness conversation around menopause has become saturated with quick fixes and expensive products while real food has disappeared from the dialogue. Heather Carey critiques the current landscape where protein shakes, weighted vests, and GLP-1 drugs dominate instead of focusing on nourishing, whole foods. • Menopause has become big business with many "scam artists" selling unnecessary supplements and diets • Popular trends like weighted vests, high protein goals, and GLP-1 drugs are ove...

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59:50

127. The Homesteader's Mindset: Building Joy Through...

Real Food Stories ·

2025/07/28

What if you didn’t have to move to the woods to live a more content, intentional life? In this action oriented conversation with Elizabeth Bruckner, author of The Homesteader Mindset, we explore how everyday habits—not remote acreage—can transform your relationship with food, home, and health. From fermenting your first jar of sauerkraut to growing a single basil plant, Elizabeth shares practical, approachable ways to reconnect with what nourishes you. We unpack tools like habit stacking and ...

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57:20

126. Feel Better First: A Lifestyle Medicine Approach...

Real Food Stories ·

2025/07/14

Most women are handed a prescription or a supplement when menopause hits — but what if the real foundation for feeling better starts with small, everyday changes? In this episode, Dr. Olga Morton, a physician trained in lifestyle medicine, shares the six evidence-based pillars she uses to help women navigate menopause with less overwhelm and more clarity: a mostly plant-based diet, movement, stress relief, better sleep, stronger relationships, and reducing what works against your hormones. We...

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37:34

Yin, Yang, and Your Hot Flashes with Doctor of...

Real Food Stories ·

2025/07/09

If you are curious about alternatives to Menopause Hormone Therapy, Dr. Chloe Weber and I dive deep into the world of Traditional Chinese Medicine and how customized herbal formulations can offer powerful support through menopause, whether you're taking MHT or seeking natural alternatives to manage symptoms and support overall wellbeing. • Chloe explains how Chinese medicine differs from Western approaches by addressing root causes rather than isolated symptoms • Chinese medicine views menop...

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