The Real Dish

Welcome back to The Real Dish—the place where we serve up no-fluff conversations about health, wellness, and all the juicy details women want to know but might not talk about enough. I'm Chef Mareya, and today we're diving headfirst into a topic that's been the center of many debates, doctor visits, and Google searches: Hormone Replacement Therapy, or HRT, versus the natural approaches women around the world use to manage menopause.

Now, menopause isn't a one-size-fits-all experience—it's as unique as we are. And while it comes with its challenges (hello, hot flashes, mood swings, and brain fog), this phase can also be empowering, once you figure out what works for you. So grab your tea, kombucha, or whatever keeps you cool, because we're about to break it all down!

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Detox Without the Drama"

Welcome to The Real Dish! I'm Chef Mareya, your guide to practical, no-nonsense conversations about health, wellness, and living your best life. Today, we're tackling a hot topic: detoxing. But let's get real—most detox plans are dramatic, extreme, and, frankly, unsustainable. So in this episode, we're going to explore how to detox without the drama. No juice cleanses, no starvation, no gimmicks—just simple, effective ways to help your body do what it's already designed to do.

Why Detox Isn't What You Think

First, let's debunk the detox myth. Your body already has built-in detox systems—your liver, kidneys, lungs, and even your skin are working 24/7 to eliminate toxins. So, you don't need a magic potion or expensive cleanse to "detox." What we can do, though, is support those systems. Think of it like giving your body a little extra love so it can function more efficiently. A real detox is less about deprivation and more about nourishment.

The Foundations of Gentle Detox

So, how do we detox without all the drama? It starts with a few simple, foundational habits:

1. Hydration: Water is your body's best friend when it comes to flushing out toxins. Aim for at least 8 glasses a day, and consider starting your morning with warm lemon water—it's a gentle way to kickstart your digestion.
2. Fiber-Rich Foods: Fiber helps your body eliminate waste. Load up on fruits, veggies, whole grains, and legumes. Think colorful salads, roasted veggies, and hearty soups.
3. Sweating it Out: Exercise and even a relaxing sauna session can help your body eliminate toxins through sweat. Bonus: it boosts your mood, too!
4. Clean Eating: Focus on whole, unprocessed foods. Cut back on sugar, alcohol, and packaged snacks, and let your meals revolve around fresh ingredients.

My Favorite Detox Superfoods

Let's talk about some of my go-to foods for supporting detox:

• Cruciferous Vegetables: Broccoli, cauliflower, Brussels sprouts, and kale are rich in compounds that support liver detoxification.
• Citrus Fruits: Lemons, oranges, and grapefruits are high in vitamin C, which helps your body neutralize toxins.
• Herbs and Spices: Turmeric, cilantro, and ginger are fantastic for reducing inflammation and supporting detox pathways.
• Sea Vegetables: Kelp and other seaweeds are great for removing heavy metals and supporting thyroid health.

And, of course, I have to give a shoutout to my Superfood Sprinkle, which contains detox superstars like kelp, turmeric, and cayenne. A sprinkle here and there can make a big difference!

Lifestyle Detox Tips

Detox isn't just about food. It's also about reducing the toxic load in your environment. Here are a few lifestyle tips:

1. Clean Up Your Skincare and Household Products: Switch to natural, non-toxic products wherever possible. Your skin absorbs what you put on it, so this is a big one.
2. Get Enough Sleep: Sleep is when your body repairs itself and clears out waste. Aim for 7-9 hours a night.
3. Breathe Clean Air: Open your windows, add some air-purifying plants to your home, and, if needed, invest in an air purifier.
4. Digital Detox: Sometimes, detoxing isn't just about your body—it's about your mind. Take breaks from screens and social media to reset and recharge.

A Simple Daily Detox Routine

Host: If you're wondering how to pull all this together, here's a simple daily detox routine:

• Morning: Start with a glass of warm lemon water and a short walk to get your blood flowing.
• Throughout the Day: Eat colorful, whole foods and stay hydrated. Add detox-friendly spices like turmeric or cayenne to your meals.
• Evening: Take a few minutes to wind down with a gentle stretch or meditation, and aim for a good night's sleep.

It's all about creating a rhythm that feels good and supports your body.

And that's The Real Dish on detoxing without the drama! Remember, you don't need a drastic plan or expensive products to feel your best. Focus on small, consistent steps that support your body, and you'll be amazed at how much better you feel.

Thanks for tuning in, and until next time, let's keep it real and keep it simple.

If you enjoyed this episode, please subscribe, leave a review, and share it with someone who might be curious about detoxing the right way. And as always, I'd love to hear your questions or suggestions for future topics—drop me a message anytime – [email protected]!

1. Detox naturally with Mareya's Superfood Spice blends, Superfood Sprinkle
2. Try Mareya's favorite Cozy Earth bedding for sounder sleep
3. Check out Mareya's answer to alcohol with Ritual Zero Proof Spirits – use code DRYJAN20 for 20% off

Today we're diving deep into a powerful shift that's redefining midlife as a time of growth, strength, and vibrant living. I'm interviewing Mimi Ison, known as HeyMiddleAge on social media, whose grown a huge following as she shares all of her experiences navigating midlife and embracing things like boxing, shuffling, jumping rope and natural beauty. And she's doing it WELL. I'd like to think that the days of outdated stereotypes are behind us. The conversation around midlife women is changing, and it's louder, prouder, and more empowering than ever. We're talking about women who are not just surviving these years but thriving, embracing health, wellness, career transitions, passions, and powerful community connections. So, grab a smoothie or cup of tea, or lace up those walking shoes and get your sweat on, and join us as we explore the stories, strategies, and supercharged mindsets that are breaking boundaries and celebrating midlife for what it truly is: a time of unstoppable energy, wisdom, and renewal. Grab a seat at the Chef's Table and let's dig in.

Welcome back to The Real Dish Show! I'm your host, Chef Mareya, and today we've got a special treat for you. In this episode, we're diving into some of the best highlights from past discussions on women's health. We'll cover everything from balancing hormones and boosting energy to maintaining a healthy weight and feeling your best at any age. Our guests, Dustin Baker and Renee, join us to share their insights on hormone management, nutrient absorption, and the importance of consistency in your health journey. Plus, you'll hear inspiring tips for achieving your fitness goals, whether you're 45 or 69. So grab a seat at the Chef's table, maybe even a pen and paper, and let's dig into these essential keys for living well at every stage of life. Don't miss out—this episode is packed with actionable tips to help you take control of your health journey!

Renee Landers, a 72-year-old bodybuilder, is a testament to the power of resilience, dedication, and the pursuit of health at any age. Defying conventional expectations, Renee began her fitness journey later in life after a back surgery and quickly became an inspiration in the bodybuilding community. Her chiseled physique and unwavering strength are the results of years of rigorous training, a disciplined diet, and a commitment to maintaining her mental and physical well-being.

Throughout her career, Renee has competed in numerous bodybuilding competitions, often placing in top categories, proving that age is no barrier to achieving peak physical condition. Beyond the stage, she is a passionate advocate for fitness at every age and stage, sharing her story to motivate others to stay active and embrace a healthy lifestyle. She bubbles with the energy and vitality of a 20 year old! Renee regularly speaks on the benefits of weight training, proper nutrition, and mental fortitude, empowering older adults to prioritize their health.

Her remarkable journey has earned her recognition not just as an athlete, but as a role model for people of all ages looking to improve their lives through fitness and self-care. I can't wait for you to hear this episode and get learn there is no barrier when you put your mind and action to your fitlife goals.

In this episode, we'll dive into:

- How to turn life's challenges into your biggest opportunity for growth

- Getting your mindset right so the rest of the recipe for achieving your dreams can follow

- How to persevere when people are critical and dealing with family and friends who don't see your vision

- How to start and stick with your fitlife journey at any age or stage

Let's dig in.

Find Renee on Instagram @Reneefitat70 and on YouTube at https://www.youtube.com/@Reneefitat70

Welcome to this special episode of the Real Dish called Foodpreneurs where we take a deep dive into the world of entrepreneurship with a special focus on leading innovators. Today, I'm interviewing David Figueroa, the visionary founder of Melinda's Hot Sauces. David transformed Melinda's from a small family business into an internationally recognized brand known for its gourmet, flavor-forward approach to heat.

In this episode, we'll explore how David's entrepreneurial journey offers invaluable lessons for anyone looking to build a business from the ground up. From his commitment to quality ingredients and authentic flavors to his ability to scale a brand in a highly competitive market, David exemplifies the balance between passion and smart business strategy. Whether you're an aspiring entrepreneur or just curious about what it takes to create a successful brand, there's so much to learn from his story.

So grab a seat at the chef's table as we unpack his journey, the key challenges he's overcome, and the mindset that has driven Melinda's Sauces to become a household name! And if anyone was wondering, my personal favorite is the black truffle hot sauce. Let's dig in.

What a dream it was to sit down with Tosca Reno, my fitlife mentor from afar. Although I appeared in her Eat Clean Magazine back in 2012, and had been a student of her work and an avid follower of her principles, I never had the pleasure of meeting Tosca until recently by way of this recording. And it was definitely worth the wait! As the Queen of Eating Clean herself shared her personal struggles and how she's empowering a generation of people to get in shape and live their best life, I thought, wow, people need to really meet the real Tosca. And you will indeed! Tosca Reno is a New York Times best selling author, founder of the Eat-Clean Diet® health revolution, health and wellness expert, transformation coach, motivational speaker, Star of a Gemini Award Winning reality TV show, physique competitor, and mother of 4. The founder of the Eat Clean® series that kicked off a food revolution by the same name, Tosca has sold millions of copies of her books, in several languages. She has helped millions lose weight and become well, thanks to Eating Clean®, a lifestyle system designed to manage weight loss and wellness. Once 204 pounds and officially obese, she has discovered the secret most needed to serve those suffering from the modern day problem of overweight. Her online Strike Sugar program guides users through a 4 week detox of ultra processed foods and refined sugars. Millions have used the program to quit their sugar addiction and live life free from pain and illness. Tosca is an experienced author, speaker, educator, transformation coach and media veteran. I'm so thrilled to be able to share this episode full of wisdom and practical tips to get you on the right path. So grab a seat at the Chef's Table and let's dig in. Get Tosca's 4-week 'Strike Sugar' program for just $99.

What does it take to build a health and wellness brand that goes the distance? In this episode, I'm interviewing Jeff and Mike Pedersen of Sports Research. Jeff is a health industry legend who founded the company over 45 years ago after developing Sweet Sweat, an innovation that helps accelerate the thermogenic effect and improve circulation.

Now led by his son, Mike, we dive into what it takes to lead a legacy brand with over 200 SKUs, work with family and continue championing best-in-class products that help athletes and everyday heroes in the sport of life.

Whether you're a health and fitness enthusiast, performance athlete, entrepreneur or industry expert, you'll take so many powerful nuggets away from this interview. Grab a seat at the chef's table and let's dig in!

Make sure to use code CHEFMAREYA for 20% off your purchase of any Sports Research product, including their amazing electrolytes, Omega 3's, protein, Organic Collagen, Sweet Sweat and over 200 other products at www.sportsresearch.com.

In this episode, we dive into heart Is the carnivore diet good for your heart and more heart health questions unpacked with board certified cardiologist Dr. Jack Wolfson. His point of view is: "I use all natural methods to prevent, treat, and reverse heart disease and related ailments. You don't have to depend on Big Pharma meds or surgeries to treat heart disease." In today's episode, we're diving into a topic that's close to all our hearts—literally! We're talking about how the food we eat can impact our heart health.

Whether you're a foodie looking to make healthier choices or someone who wants to better understand the link between diet and cardiovascular wellness, this episode is for you. We'll be breaking down the best and worst foods for your heart, sharing expert insights, and offering practical tips to help you make heart-healthy choices without sacrificing flavor.

So grab your favorite healthy snack, sit back, and get ready for a lively and informative discussion that will have your heart thanking you with every bite!