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 chronic stress creates conditions where gaining weight becomes easier and losing it feels nearly impossible.

Between social media's endless parade of miracle solutions—from weighted vests to microdosed medications—and the frustrating experience of watching strategies that worked in your younger years fail now, it's no wonder many women feel defeated before they even start. But what if regaining control was actually within reach?

In this deeply practical episode, I break down the science of midlife metabolism and the five key levers that actually move the needle: protein intake, muscle preservation, daily movement, stress management, and balanced eating. 

I share my own September reset plan after a summer of relaxation and indulgence, offering specific strategies anyone can implement immediately.

The most powerful revelation might be what doesn't work: restrictive diets that backfire, weight loss medications with temporary results, and perhaps most importantly, the self-criticism that sabotages our efforts before they begin. 

As I remind listeners, "Beating yourself up has never once burned a calorie."

Ready to transform your relationship with your midlife body? This episode offers the roadmap—no miracle pills, no punishment, just evidence-based strategies and the compassion needed to make them stick. Because midlife doesn't mean giving up on feeling strong, energetic, and comfortable in your own skin.

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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. Did you know the sacred 10,000 steps rule originated from a 1960s Japanese pedometer advertisement—not scientific research? Or that studies on weighted vests for bone health are surprisingly underwhelming compared to the mountain of evidence supporting simple strength training?

As a culinary nutritionist specializing in women's health, I break down exactly what your changing body truly needs: progressive strength training to combat accelerated muscle and bone loss, strategic protein intake (achievable without expensive supplements), and consistent, enjoyable movement without obsessing over arbitrary metrics. You'll discover how to hit 100 grams of protein using only whole foods, why lifting weights matters more than step counts for long-term independence, and which trendy practices you can confidently leave behind.

The truth is refreshingly simple: midlife wellness isn't about doing everything—it's about doing the things that actually work. Stop chasing every trending protocol and start focusing on the foundational habits that deliver real results for your health, strength, and longevity. Share this episode with a friend who's drowning in wellness advice and remember: you don't need to do it all to thrive in midlife.

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

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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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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 overshadowing food-focused approaches
• Food must remain central to midlife health - not just as fuel, but for joy and connection
• Plants, proteins from real food sources, healthy fats, and whole grains should form the foundation of midlife nutrition
• Women 40-60 face increased risks for heart disease, osteoporosis, and type 2 diabetes - all heavily influenced by food choices
• Cooking for yourself in midlife is an act of self-care and self-respect
• No supplement, weighted vest, or trendy diet can replace the fundamental importance of real, nourishing food

Feed yourself like your health matters, because it does.

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

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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 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 the five-minute rule, showing how simple shifts can make homesteading practices doable—even in the busiest life.

We also talk about the fears that hold us back—like botched compost or funky ferments—and why making mistakes is an essential part of the process. Elizabeth’s honest stories (including a run-in with a rat-infested garden shed) are both funny, vulnerable and deeply reassuring: you don’t need perfection (or look like an influencer on Instagram) to start building a more resilient, joyful life.

This episode is about more than just fermentation and homemade hand soap. It’s about claiming freedom, presence, and self-trust—one small habit at a time.

ELIZABETH HAS A GIFT FOR YOU, CLICK HERE

ELIZABETH'S BOOK THE HOMESTEADER MINDSET HERE

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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.

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 dive into:

• Why an 86% reduction in hot flashes was linked to plant-based eating
• The truth about caffeine and sleep sabotage
• How progesterone affects your brain’s calming chemistry
• Why loneliness can be as harmful as smoking
• And how strength training (done your way) helps protect your bones

Most importantly, Dr. Morton centers the conversation around self-compassion. “When women start giving themselves permission to care for themselves, everything shifts.”

This isn’t about perfection or overhauling your life overnight. It’s about choosing one change that feels doable — and letting that momentum grow.

👉 Get Dr. Morton’s free tools at drolgamorton.com

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.

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"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.

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 menopause as a depletion of "kidney yin" that begins around age 35
• The "five elements" framework connects different organ systems, emotions, and functions that affect hormonal health
• Noxy Herbs offers a modular system with formulas for different phases of the menopause transition
• Chinese herbs can complement hormone replacement therapy by potentiating its effects
• Quality matters—all herbs should be tested for heavy metals, pesticides, and potency
• Self-care becomes especially important during menopause as energy shifts from caretaking to self-nourishment
• Food therapy recommendations include black sesame, goji berries, Chinese yams, and cooling herbs like mint

Find Chloe Weber at noxiherbs.com or listen to her podcast, Radical Remedy. Her book on women's health and Chinese medicine is coming in fall 2025.

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

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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.

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"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 would you do if your 37-year-old husband had a stroke out of the blue—while raising six kids, including twin babies? That’s the moment Allie’s world turned upside down and became the start of a total shift in how her family approached food, health, and healing.

Frustrated by vague advice like “eat a heart-healthy diet,” Allie dove into the research and discovered the power of a plant-centered plate—especially the role of fiber and accessible plant-based proteins in reducing inflammation and supporting her husbands recovery. Now, as a plant-based nutritionist Alisia shares how her husband’s health dramatically improved, what actually worked in her busy kitchen, and why perfection isn’t the goal—progress is.

Whether you're curious about plant-based eating for energy, heart health, or longevity, this episode is full of simple, doable inspiration. Be sure to give it a listen! 

Grab Alisia's FREE one week plant based meal guide HERE

Find Alisia on You Tube 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.

What if a humble pizza shop could hold the history of an entire family?

In this heartwarming episode, Erica D’Arcangelo shares the extraordinary legacy of her Italian immigrant grandfather, who began working in Pennsylvania coal mines at just nine years old—and went on to found a beloved pizzeria that became the cornerstone of a three-generation family story.

Erica brings us inside the walls of that 65-year-old institution, where the scent of fresh dough meets decades of resilience, love, and reinvention. From folding pizza boxes as a child to launching viral TikToks to support the business during her father’s heart surgery, Erica’s journey reflects a powerful blend of tradition and transformation.

We explore how her Italian and Polish roots shaped her understanding of food—where one side said “Eat! Eat! Eat!” and the other whispered restraint and discipline. Erica’s honest reflections on family, food, and identity offer a rich, relatable lens into the complexities of eating well while staying connected to our cultural roots.

You’ll meet the pizzeria itself—almost like another family member—complete with grandmother’s rocking chair, “Coach’s Corner,” and produce straight from the garden. And you’ll learn how Erica is keeping the story alive through her book A Story About Pizza, her podcast, and a potential film celebrating her grandfather’s immigrant journey.

This episode is a celebration of legacy, love, and the power of food to hold us together.

Find Erica’s book and more at astoryaboutpizza.com.

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.

Ever found yourself staring into the refrigerator, completely drained by the thought of cooking yet another meal? After decades of feeding others and managing everyone's food preferences, midlife often brings a peculiar relationship with cooking – what once felt like an act of love now feels like just another chore to check off your list.

This burnout is completely normal. The mental load of cooking isn't just about the physical tasks; it's about the constant decision-making, the pressure to "do it right," and the loss of purpose many of us feel when our cooking routines change. Whether your kids have left home or you're simply tired of the endless meal planning cycle, the kitchen can become a space of exhaustion rather than creativity.

But what if cooking could become an act of self-love rather than obligation? In this episode, I share five practical strategies to transform your relationship with food preparation. From shifting your mindset to embracing seasonal cooking, these approaches help release the pressure and perfectionism that drain the joy from feeding ourselves. You'll discover how simple meals can be deeply nourishing, why setting the scene matters even when cooking for one, and how letting go of "shoulds" creates space for genuine pleasure in the kitchen.

UPDATE: I had originally planned to kick off the Summer Inspired Recipe Club this week—but after sitting with it, I’ve decided to pause. The truth is, I'm in a season of reassessment and deeper listening. Sometimes the best next step is to step back, breathe, and reimagine what nourishment really means—for me and for you.

Thank you for being here. This journey is ongoing, and I’m so grateful we’re on it together.

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.

From dreaded adversary to unexpected ally, menopause transforms from something women merely survive into a doorway to authentic living. This candid conversation between two menopause specialists—one navigating perimenopause in her 40's, the other firmly in menopause at 57—delivers the straight talk about hormones, fitness, nutrition, and identity that's missing from most menopause discussions.

Erika Shannon reveals how early perimenopause symptoms disrupted her life as a fitness instructor, eventually leading her to specialize in menopause-specific fitness approaches. And I share my struggle to get medical support in my 40s when perimenopause "didn't even have a name." Together, they dismantle popular myths and misconceptions about exercise, supplements, diets and social media (weighted vests, high-intensity workouts, creatine supplements, and protein obsessions and our the cottage cheese craze just to start), offering evidence-based alternatives that actually support women's changing bodies.

Whether you're approaching perimenopause, in the thick of symptoms, or emerging on the other side, this episode offers practical wisdom about hormone therapy, efficient workout methods, nutritional priorities, and the profound opportunity to reimagine your life. Because as both of us emphasize, well-nourishment extends beyond food to encompass sleep, movement, stress management, and creating space for what genuinely feeds your spirit. 

The greatest takeaway? This transition represents the unexpected gift of menopause: permission to prioritize what truly matters.

How To Find Erika

Erika's Website HERE 

Erika on Instagram HERE

Get one FREE month of Erikas Moving Through Menopause Bundle 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.