Real Food Stories

Heather Carey, MS
  • 5.0 (26)
  • Nutrition
  • Updated Weekly

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 go deeper. Into the stories we’ve been told about weight, health, and aging. Into the habits that no longer serve us. And into the noise of the wellness world that can subtley pull us further away from what we actually need. Heather brings her experience as a nutritionist and chef, along with her own lived experience of midlife, to cut through the confusion. You’ll hear conversations about metabolism, menopause, food trends, and the everyday reality of trying to take care of yourself without turning it into a full-time job. This isn’t about perfection, restriction, or chasing the next fix. It’s about finding a steadier, more realistic way to eat - one that supports your health and still leaves room for your life. Because at the end of the day, food shouldn’t feel this hard, and it doesn’t have to. Send questions and connect with Heather at heather@heathercarey.com or visit her website at www.heathercarey.com 

  1. Sep 17

    The Secret Cooking Skill That Makes Dinner So Much Easier

    Are you tired of the constant pressure to adhere to strict nutritional guidelines while trying to enjoy your meals? Join host Heather Carey, a seasoned nutritionist and chef, in this enlightening episode of Real Food Stories, where she unveils the transformative power of cooking and joyful eating, especially for women navigating the complexities of midlife and menopause health.  Heather passionately emphasizes that food should be a source of joy rather than a battleground of calorie counting and restrictive diets. She invites you to shift your focus from rigid nutritional metrics to the art of cooking and savoring real food. Through her new initiative, the Well-Nourished Woman Circle, Heather aims to empower women to cultivate confidence in the kitchen, enabling you to embrace your personal food journey fully.  Many women face challenges in the kitchen, overwhelmed by conflicting nutrition advice and the plethora of food content available online. Heather’s insights on 'kitchen fluency' will equip you with the skills to make practical cooking decisions, like substituting ingredients and understanding flavor profiles. She encourages curiosity in cooking, urging listeners to experiment and enjoy their meals without the burden of perfection. This episode is a treasure trove of healthy cooking tips and culinary nutrition wisdom that will inspire you to embrace a more mindful approach to eating.  As Heather shares her own personal food stories and the importance of family food traditions, she highlights the essence of nurturing your body through sustainable eating practices and healthy lifestyle choices. The conversation touches on vital topics like midlife body positivity, the seven pillars of abundance, and the myths surrounding weight loss and nutrition. Whether you’re grappling with perimenopause nutrition or seeking to break free from diet culture, this episode offers valuable insights and community support for women on their wellness journey.  To further enhance your cooking skills and foster a sense of community, Heather invites you to join her upcoming cooking class, designed to empower women in the kitchen and promote a healthy, joyful relationship with food. Tune in for a heartwarming discussion filled with nutritionist insights, cooking techniques, and the encouragement to embrace your unique food beliefs and culture. Let’s embark on this empowering journey together, celebrating food, health, and the beauty of cooking!  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.

  2. Aug 24

    Empowering Women Through Food: Real Food Stories and Healthy Cooking Tips for Midlife Wellness Journeys

    Have you ever felt the weight of modern wellness trends overshadowing your joy of healthy cooking? Join host Heather Carey in this enlightening episode of Real Food Stories as she reflects on her transformative summer spent in the beautiful landscapes of Maine, where she rediscovered the essence of nourishing food, being a healthy cook and its profound connection to health and well-being. As a culinary nutritionist and cook, Heather shares her personal healthy cooking food journey, emphasizing the importance of creating both physical and mental distance to gain clarity in her work. Through her insights, she invites you to explore the true meaning of healthy eating, moving beyond the noise of diet fads and food confusion.  In this episode, Heather passionately discusses the significance of real food, especially for women navigating the complexities of midlife and menopause health. She understands the unique challenges women face during this transformative stage, and she aims to empower them with practical nutrition advice and cooking tips that celebrate pleasure and creativity in the kitchen. Cooking should never feel like a chore; instead, it should be a joyful experience that fosters connection and community. Heather encourages listeners to embrace their curiosity about food, learn new cooking techniques, and experiment with flavors, all while cultivating a healthy lifestyle that nourishes both body and soul.  As Heather reflects on her summer experiences and her experience with healthy cooking, she highlights essential themes such as mindful eating practices, sustainable eating, and the importance of family food traditions. She believes that every meal can be an opportunity for empowerment, especially for women over 40 who are navigating hormonal changes and midlife challenges. With her engaging storytelling, she shares weight loss stories and insights that challenge common diet myths, encouraging women to ditch the guilt associated with food and embrace a more holistic approach to nourishment.  Listeners will find valuable tips on Mediterranean diet insights, perimenopause nutrition, and how to create meals that are both satisfying and health-conscious. Heather’s mission is to make healthy eating enjoyable and accessible for everyone, and she is excited to incorporate more cooking, recipes, and culinary nutrition into her work. Join her on this journey of empowerment through food, and discover how to nourish your body while fostering a supportive community around shared culinary experiences.  Whether you're seeking to enhance your cooking skills, understand the relationship between food and culture, or simply want to feel more confident in your kitchen, this episode is packed with inspiration and actionable advice. Tune in and let Heather guide you toward a healthier, more joyful relationship with food that resonates with your personal food beliefs and lifestyle choices.  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.

  3. Aug 12

    I Asked Her to Keep a Food Journal as Part of My Nutrition Coaching, And She Fired Me

    Are you tired of strict meal plans that promise results but leave you feeling unsatisfied and confused? Join host Heather Carey in this enlightening episode of Real Food Stories, where she dives deep into the world of nutrition coaching and uncovers the truth behind common misconceptions. Many clients enter the realm of nutrition seeking concrete answers, believing that a rigid meal plan is the key to solving their dietary issues. However, Heather emphasizes that the real transformation comes from understanding personal eating patterns and behaviors, rather than merely following a set of rules.  As a culinary nutritionist with years of experience in nutrition coaching, Heather shares her insights into the complexities of nutrition coaching, illustrating that knowing what to eat is only half the battle. True change requires a willingness to observe one’s habits and actively participate in the journey towards healthier lifestyle choices. She recounts a poignant story of a client who chose to stop working with her after being asked to keep a food journal, highlighting the discomfort that can arise when clients are encouraged to engage with their eating habits on a deeper level.  This episode stresses the importance of collaboration between coach and client, where Heather provides expert nutrition advice and support, but the client must also contribute their unique perspectives and experiences to foster meaningful change. Heather invites listeners to reflect on their own personal food journeys and the challenges of implementing healthy eating habits in real life. With a focus on midlife health and menopause nutrition, she touches on essential topics like emotional eating, food beliefs, and the empowerment of women through nutrition.  Through engaging discussions on the Mediterranean diet, mindful eating practices, and sustainable eating, Heather offers valuable healthy eating tips that resonate with women navigating their midlife journeys. Whether you're dealing with weight loss myths, hormonal changes, or the quest for body positivity, this episode is a treasure trove of insights designed to empower you on your path to wellness. Tune in for an inspiring conversation that will help you overcome food confusion and embrace a nourishing, joyful relationship with food.  Join us for this empowering episode of Real Food Stories, and take the first step towards embracing your personal nutrition journey with confidence and clarity!  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.

  4. Jun 17

    Why You're Exhausted in Midlife (Even When You're Doing Everything Right)

    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.

  5. May 26

    Menopause and Intimacy: How Nutrition and Emotional Connection Can Transform Your Midlife Experience

    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.

  6. May 19

    From Misinformation to Empowerment: Nutrition Insights for Weight Loss and Healthy Living During Menopause

    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.

  7. Apr 21

    Unmasking Supplement Hype: Real Food Stories and Nutrition Insights for Women Facing Menopause Challenges

    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.

  8. Apr 15

    What Are Peptides and Why Is Everyone Talking About Them?

    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.

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5
out of 5
26 Ratings

About

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 go deeper. Into the stories we’ve been told about weight, health, and aging. Into the habits that no longer serve us. And into the noise of the wellness world that can subtley pull us further away from what we actually need. Heather brings her experience as a nutritionist and chef, along with her own lived experience of midlife, to cut through the confusion. You’ll hear conversations about metabolism, menopause, food trends, and the everyday reality of trying to take care of yourself without turning it into a full-time job. This isn’t about perfection, restriction, or chasing the next fix. It’s about finding a steadier, more realistic way to eat - one that supports your health and still leaves room for your life. Because at the end of the day, food shouldn’t feel this hard, and it doesn’t have to. Send questions and connect with Heather at heather@heathercarey.com or visit her website at www.heathercarey.com 

Information

  • Creator
    Heather Carey, MS
  • Years Active
    2022 - 2026
  • Episodes
    160
  • Rating
    Explicit
  • Copyright
    © 2026 Real Food Stories
  • Show Website
    Real Food Stories