Menopause advice has never been louder—and a lot of it has very little to do with actually feeding yourself. After spending a month in remote Maine, I came home with some clarity about what I want to build next: less wellness noise, more real food, and more kitchen confidence for women in midlife.

In this episode, I talk honestly about why I've felt stuck, what slowing down gave me, and how my work keeps pointing me back to the same place: cooking. I'm a culinary nutritionist and former private chef, yet somewhere along the way I almost forgot how central cooking was to why I started doing this work in the first place.

We also zoom out to the much bigger—and increasingly noisy—world of menopause nutrition and midlife wellness: GLP-1 medications, supplements, peptides, protein obsession, menopause weight gain, and the endless stream of nutrition advice and misinformation online. Some of these tools absolutely have a place, and menopause hormone therapy can be life-changing for the right person. But what happens when every body change becomes a problem to solve or a product to buy—and food becomes an afterthought?

The question I keep coming back to is much simpler:

How do we turn the science into dinner?

Protein, fiber, blood sugar, bone health, heart health, sleep and energy all matter, especially for women in menopause and midlife. But knowing what nutrients we need isn't the same thing as knowing how to make satisfying, nourishing food we actually want to eat on a Wednesday night when we're tired.

That's where I want to spend more of my time.

I also introduce the idea of being "cooking curious" and why approaching the kitchen with a beginner's mind can replace intimidation and perfectionism with confidence, creativity and pleasure.

If you've ever thought, "I'm not a cook," you are exactly who I want here. You don't have to be an experienced cook. You just have to be curious about what might happen if you became a little more comfortable feeding yourself well.

Listen, subscribe and share this episode with a friend. And I'd love to know: What would make you feel more confident—or simply more interested—in your own kitchen?

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Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.

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A client recently ended our work together after I asked her to keep a food journal for one week.

The request came after she told me she was experiencing midlife weight gain and didn't understand why. I wasn't asking her to count calories, weigh her food, or prove that she was doing something wrong. I was using food journaling for what it can be very good at: helping us understand someone's actual eating habits and patterns so we have better information to work with.

And it got me thinking about something much bigger than food tracking.

When we hire a coach, dietitian, nutritionist, trainer—or any expert—we often want a plan. Tell me what to eat. Tell me what to do. Tell me how to fix this.

But good nutrition coaching doesn't always work that way.

Sometimes the next step isn't another meal plan. Sometimes it's paying attention.

In this episode, I'm talking about why "I eat healthy" may be completely true and still not tell us very much about what's actually happening. I'm also looking at the role food tracking can play in nutrition coaching, why it's appropriate for some people and not for others, and why our eating patterns are often much harder to remember accurately than we think.

For women in midlife, weight changes rarely exist in a vacuum. Menopause, sleep, stress, activity, pain, medications and lifestyle changes can all be part of the picture. Understanding menopause weight gain means looking at the whole person rather than simply handing someone another diet or meal plan.

Most importantly, I'm talking about the responsibility on both sides of a coaching relationship. A good coach should listen, ask questions, provide expertise and meet a client where she is. But a client also has to be willing to observe, experiment, provide information and participate in the process.

Because sustainable healthy eating and behavior change don't come from following the perfect plan.

Sometimes the most useful thing we can do isn't immediately change what we're eating.

It's getting curious about what's actually happening.

I would love to hear from you! What did you think of the episode? Share it with me :)

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Hang out with Heather on IG @greenpalettekitchen or on FB HERE.

Let's Talk!
Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.

Did You Love This Episode?
"I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts. 

You can sleep eight hours, eat healthy foods, and still feel completely exhausted.

In this episode of Real Food Stories, we're talking about the hidden reasons so many women feel tired, overwhelmed, and drained during midlife.

If you've ever wondered why your energy feels low despite doing "all the right things," this conversation is for you.

We explore the invisible energy drains that often go unnoticed, including decision fatigue, emotional labor, information overload, and the constant pressure to optimize your health. From tracking protein and steps to worrying about supplements, fasting, and wellness trends, many women find themselves turning health into a second full-time job.

You'll learn:

• Why mental load can be just as exhausting as physical activity
• How decision fatigue impacts energy throughout the day
• The connection between overwhelm, stress, and food choices
• Why skipping meals often leads to cravings later on
• The difference between self-care and true nourishment
• Simple ways to support your energy without adding more to your to-do list

We'll also discuss how nourishment isn't about perfection, productivity, or another wellness checklist. Sometimes nourishment looks like eating lunch before you're starving, taking a walk without your phone, asking for help, or simply giving yourself permission to do less.

If you're navigating menopause, midlife stress, burnout, or simply feeling stretched too thin, this episode offers a compassionate and practical perspective on what your body may really need right now.

I would love to hear from you! What did you think of the episode? Share it with me :)

Support the show

Let's Be Friends
Hang out with Heather on IG @greenpalettekitchen or on FB HERE.

Let's Talk!
Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.

Did You Love This Episode?
"I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts. 

Have you ever felt that intimacy and desire take a backseat during menopause? You're not alone. Join host Heather Carey in this enlightening episode of Real Food Stories as she welcomes Lori Davis, a board-certified family nurse practitioner and certified sex counselor, to explore the often-taboo topic of intimacy during menopause and midlife. Together, they dive deep into the emotional and physical challenges women face during this significant life transition, moving beyond hot flashes and weight gain to uncover the complexities of connection, sexuality, and self-acceptance.

Lori emphasizes that intimacy is not just about sex; it’s about fostering emotional connections and authentic sharing between partners. They discuss how stress, hormonal changes, and body image can impact intimacy, as well as the cultural pressures that often complicate women's sexuality. This conversation is a powerful reminder that women can reclaim their desires and navigate changing relationships with openness and curiosity.

As a culinary nutritionist, Heather shares valuable nutrition advice and healthy eating tips that can enhance your well-being during menopause. The episode highlights the significance of nourishing your body and mind, encouraging women to embrace their experiences and redefine intimacy in ways that feel authentic and fulfilling. With insights into midlife nutrition and the importance of self-acceptance, Heather and Lori inspire listeners to prioritize pleasure and intimacy, even as life changes.

Are you ready to explore how menopause can be a time of empowerment rather than limitation? Tune in to discover how to navigate your personal food journey with mindful eating practices and healthy lifestyle choices that resonate with your unique experience. From sustainable eating to the Mediterranean diet insights, this episode is packed with nutritionist insights that will help you embrace the beauty of midlife.

Whether you're seeking to understand the role of hormonal changes in intimacy or want to learn how to cultivate midlife body positivity, this episode of Real Food Stories is a must-listen. Join us as we empower women to take charge of their health, redefine their relationships, and celebrate the journey of menopause with confidence and joy.

Reach out to Lori, click HERE 

I would love to hear from you! What did you think of the episode? Share it with me :)

Support the show

Let's Be Friends
Hang out with Heather on IG @greenpalettekitchen or on FB HERE.

Let's Talk!
Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.

Did You Love This Episode?
"I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts. 

Are you tired of the misleading narratives about weight loss and menopause flooding your social media feeds? Join host Heather Carey, a passionate nutritionist and chef, as she cuts through the noise and unveils the truth behind weight gain during midlife. In this enlightening episode of Real Food Stories, Heather addresses the pervasive myths surrounding menopause health, particularly the misguided belief that hormonal changes, specifically estrogen levels, are solely responsible for weight gain. Instead, she reveals how lifestyle factors like decreased physical activity, poor sleep, and unhealthy eating habits play a more significant role in our bodies' transformations during this critical phase of life.

Drawing from her personal food journey through perimenopause and menopause, Heather empowers women to reclaim their health without falling prey to expensive supplements or the latest diet fads. Discover her insightful nutrition advicethat emphasizes the importance of strength training, prioritizing sleep, and embracing healthier eating habits. As a culinary nutritionist, Heather shares practical cooking techniques and healthy eating tips that align with the Mediterranean diet, helping you navigate the complexities of midlife nutrition.

This episode is not just about weight loss; it’s a call to action for women to embrace their power and make sustainable lifestyle changes. Heather passionately debunks the weight loss myths propagated by wellness influencers and encourages listeners to make informed choices based on science rather than hype. With her empathetic approach, she fosters a sense of community support for women, emphasizing the importance of body positivity and self-care during midlife.

Are you ready to challenge the diet culture and redefine your relationship with food? Tune in to hear how to nourish your body and mind through mindful eating practices and healthy lifestyle choices. By the end of this episode, you’ll feel equipped to take charge of your health journey, armed with the knowledge to overcome food confusion and embrace a joyful, sustainable approach to eating.

Join us on this transformative journey as Heather shares her personal food stories, insights into nutrition for women, and the empowering message that you have the agency to manage your health and weight. Let’s break free from the cycle of dieting and explore the vibrant world of real food together!

If this episode resonated with you, I’d love to hear from you. You are always welcome to email me — I personally read and respond to every message.

Read About the Studies

The SWAN study click HERE

The Menopause Journal click HERE

The Menopause Society click HERE

I would love to hear from you! What did you think of the episode? Share it with me :)

Support the show

Let's Be Friends
Hang out with Heather on IG @greenpalettekitchen or on FB HERE.

Let's Talk!
Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.

Did You Love This Episode?
"I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts. 

Are you feeling overwhelmed by the supplement hype surrounding menopause? You're not alone! In this enlightening episode of Real Food Stories, host Heather Carey dives deep into the misleading wellness culture that often targets women, particularly those navigating the complexities of midlife and menopause. With a keen focus on the misinformation that floods social media, including supplement hype, Heather sheds light on the dangers of quick-fix solutions and the marketing tactics that prioritize profit over genuine health benefits.

As a culinary nutritionist, Heather draws on her expertise to empower women to reclaim their health through real food and nutrition. She discusses a revealing study that highlights how a staggering percentage of menopause-related posts on Instagram promote supplements instead of providing valuable education. This episode is a wake-up call for listeners to be discerning about where they seek advice and to challenge the nutrition myths that clutter their feeds.

Throughout the conversation, Heather emphasizes the importance of focusing on whole foods and sustainable eating practices rather than succumbing to the latest diet fads and trends. She encourages women to embrace their personal food journeys, question the information they encounter online, and prioritize healthy lifestyle choices that truly nourish their bodies. By advocating for a return to midlife nutrition and self-care, Heather inspires listeners to cultivate a positive relationship with food that supports their changing bodies.

With insights into menopause health and the role of nutrition, this episode offers practical healthy eating tips and cooking techniques that resonate with women 40 and over. Heather's empathetic approach shines through as she shares personal stories and encourages women to embrace body positivity during this transitional phase of life. Discover how to empower your menopause journey by nourishing your body with real food, and learn to navigate the complexities of hormonal changes with confidence.

Join Heather Carey on this transformative episode of Real Food Stories as she unpacks the truth behind the supplement hype and encourages women to embrace a holistic approach to health and wellness. It's time to ditch the confusion and reclaim your health journey with knowledge, compassion, and the power of culinary wellness. Tune in and take the first step towards a nourished, empowered you!

I would love to hear from you! What did you think of the episode? Share it with me :)

Support the show

Let's Be Friends
Hang out with Heather on IG @greenpalettekitchen or on FB HERE.

Let's Talk!
Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.

Did You Love This Episode?
"I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts. 

Are you feeling overwhelmed by the latest wellness trends like peptides and the pressure to conform to springtime dieting? Join host Heather Carey in this enlightening episode of Real Food Stories as she navigates the seasonal shift into spring and its profound impact on our eating habits and health. As a seasoned nutritionist and chef, Heather shares her personal food journey, reflecting on the confusion surrounding peptides and their growing popularity in the weight loss and anti-aging arenas.

Women, especially those in midlife, often grapple with the anxiety of changing bodies and the relentless tide of food fads and trends. Heather empathizes with this struggle, recognizing the emotional turmoil that can accompany the search for effective solutions amidst the noise of diet culture. She urges listeners to slow down and make intentional choices about food, steering clear of quick fixes that often lead to frustration and disappointment.

In her candid discussion, Heather opens up about her own health challenges, including a recent hip surgery, and emphasizes the importance of respecting our bodies' unique paces. She advocates for a return to simpler, nourishing eating habits, highlighting the joy of cooking and eating without the burden of overthinking. This episode is a gentle reminder that embracing real food and mindful eating practices can empower women to reclaim their health and well-being.

With insights on peptides and their implications for women's health, Heather also delves into the myths surrounding weight loss, menopause health, and the Mediterranean diet. Listeners will gain valuable nutrition advice, learn about healthy lifestyle choices, and discover how to cultivate positive food beliefs that resonate with their personal journeys. Through her expertise, Heather offers practical cooking techniques and encourages sustainable eating habits that honor family food traditions and cultural influences.

Whether you're navigating the complexities of midlife nutrition, exploring hormone therapy and nutrition, or simply seeking to enjoy the pleasures of cooking, this episode is packed with empowering insights. Join Heather as she champions body positivity, emotional resilience, and the importance of nourishing our bodies with real food. Tune in to embrace your agency in health decisions, and let go of the diet myths that no longer serve you. It's time to celebrate the beauty of food, the joy of cooking, and the power of nourishing our bodies in a way that feels authentic and fulfilling.

Don't miss this opportunity to transform your relationship with food and discover the joy of healthy eating. Listen to Real Food Stories and embark on a personal nutrition journey that prioritizes your well-being and happiness. Remember, it’s not just about the food you eat; it’s about the stories you create around it.

I would love to hear from you! What did you think of the episode? Share it with me :)

Support the show

Let's Be Friends
Hang out with Heather on IG @greenpalettekitchen or on FB HERE.

Let's Talk!
Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.

Did You Love This Episode?
"I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts. 

Have you ever felt overwhelmed by the conflicting nutrition advice out there, especially as you navigate the unique challenges of midlife? Join host Heather Carey in this enlightening episode of Real Food Stories, where she shares her nearly three-decade journey in nutrition and wellness. Heather reflects on her evolving beliefs about food and health, emphasizing the transformative power of real food and sustainable eating practices. 

As a culinary nutritionist, Heather dives deep into the misconceptions surrounding popular trends like cleanses, generic meal plans, and calorie counting, advocating instead for a holistic approach that honors your body's unique needs. Discover the importance of understanding your hunger signals, the benefits of cooking at home, and how strength training can empower your midlife journey. This episode is packed with nutrition advice that resonates with women seeking to reclaim their health and well-being. 

Heather encourages listeners to cultivate self-compassion amidst the noise of diet culture, especially for women experiencing hormonal changes during menopause. She introduces her Well-Nourished Woman membership, a supportive community designed to help women facing midlife health challenges, fostering connections and shared experiences. From personal food journeys to healthy lifestyle choices, this episode is a treasure trove of insights into nourishing your body with real food. 

Listeners will gain valuable tips on mindful eating practices, cooking techniques, and the significance of embracing your body during this transformative phase of life. Heather also tackles prevalent weight loss myths and diet fads, offering a refreshing perspective on nutrition that prioritizes joy and nourishment over restriction. Whether you're exploring the Mediterranean diet or looking for vegan cooking techniques, this episode provides a wealth of knowledge to empower your nutrition journey. 

Join Heather as she shares personal stories and practical advice, helping you navigate the complexities of midlife nutrition with grace and confidence. Tune in to learn how to embrace your unique food beliefs, celebrate family food traditions, and foster a healthier relationship with food. It’s time to empower your menopause journey and nourish your body with compassion and understanding. Let’s redefine what nutrition means for you in this exciting chapter of life! 

I would love to hear from you! What did you think of the episode? Share it with me :)

Support the show

Let's Be Friends
Hang out with Heather on IG @greenpalettekitchen or on FB HERE.

Let's Talk!
Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.

Did You Love This Episode?
"I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts. 

What if embracing midlife could unlock a treasure trove of joy, connection, and healthy eating? Join host Heather Carey in this inspiring episode of Real Food Stories as she dives deep into a heartwarming conversation with Anita and Dario, the dynamic duo behind the Mediterranean lifestyle movement, Live Your Life. They share their powerful insights on how midlife is not a time of decline but a unique opportunity for growth and transformation through intentional living and nourishing food. 

Anita, a rich life strategist, reveals her personal food journey from the corporate world to guiding others towards balance and happiness through the Mediterranean diet. Dario, a celebrated chef, adds flavor to the discussion by illustrating how their relationship has blossomed around shared meals and culinary experiences. Together, they emphasize the importance of community, the joy of cooking, and the emotional connections that flourish around the dinner table, proving that healthy eating is about more than just nutrition; it’s about nurturing relationships and creating lasting memories. 

Forget about strict diets and food fads! Their approach is all about cultivating a healthy lifestyle that prioritizes health, happiness, and connection. They encourage listeners to slow down, savor the simple pleasures of life, and embrace the Mediterranean way of living. Throughout the episode, they share valuable healthy eating tips and nutrition advice that can empower women navigating midlife changes, including menopause health and body positivity. 

As Anita and Dario introduce their culinary retreats and cooking series, they invite you to integrate these principles into your everyday life, making the Mediterranean lifestyle accessible to everyone. Discover how to overcome food confusion and embrace the seven pillars of abundance that will nourish your body and soul. This episode is packed with practical cooking techniques, mindful eating practices, and personal food stories that will inspire you to make healthier lifestyle choices. 

Whether you’re seeking weight loss stories or simply looking for empowering women’s health insights, this episode is a treasure trove of wisdom. Tune in for an enriching conversation that celebrates food, culture, and the beauty of midlife. Let’s embark on this journey together and redefine what it means to nourish ourselves and each other through the art of cooking and the joy of real food! 

I would love to hear from you! What did you think of the episode? Share it with me :)

Support the show

Let's Be Friends
Hang out with Heather on IG @greenpalettekitchen or on FB HERE.

Let's Talk!
Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.

Did You Love This Episode?
"I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts. 

What if the secret to true body positivity lies not in the number on the scale, but in how we nourish our bodies and embrace ourselves as we are? Join host Heather Carey in this thought-provoking episode of Real Food Stories, where she delves into the cultural obsession with thinness, particularly in light of the recent rise of GLP-1 medications that promise effortless weight loss. As a culinary nutritionist, Heather shares her insights on the alarming trend of extreme thinness among celebrities and the societal pressures that fuel this ideal, reminding us that the narrative of body positivity is more vital than ever. 

Throughout this episode, Heather candidly reveals her personal food journey, discussing her own struggles with body image and the impact of familial expectations. She emphasizes the importance of developing a healthy relationship with food and challenges the belief that thinness equals worth. Instead of chasing diet fads and quick fixes, Heather encourages listeners—especially women in midlife—to embrace their bodies and prioritize health and well-being over societal standards of beauty. 

As we explore the intersection of food and culture, Heather provides practical nutrition advice and healthy eating tips that resonate with women navigating the complexities of midlife and menopause. She highlights the significance of mindful eating practices and sustainable eating habits, inviting listeners to reflect on their own food beliefs and traditions. Whether you’re curious about the Mediterranean diet insights or seeking to overcome diet myths, this episode is packed with empowering discussions that inspire self-acceptance and joy in eating. 

With the backdrop of the seven pillars of abundance, Heather shares her expertise on nutrition for perimenopause and the importance of nourishing our bodies through every stage of life. Tune in for a transformative conversation that not only addresses the myths surrounding weight loss and body image but also celebrates the unique journeys of women as they empower themselves through food. 

Join us on this enlightening episode of Real Food Stories, where we redefine beauty, embrace midlife body positivity, and cultivate a healthier relationship with food. Let’s embark on this journey together, focusing on empowerment, nourishment, and the joy of real food.  

I would love to hear from you! What did you think of the episode? Share it with me :)

Support the show

Let's Be Friends
Hang out with Heather on IG @greenpalettekitchen or on FB HERE.

Let's Talk!
Whether you are looking for 1-1 nutrition coaching or kitchen coaching let's have a chat. Click HERE to reach out to Heather.

Did You Love This Episode?
"I love Heather and the Real Food Stories Podcast!" If this is you, please do not hesitate to leave a five-star review on Apple or wherever you listen to podcasts.