Real Food Stories

Heather Carey
  • 5.0 (25)
  • NUTRITION
  • UPDATED WEEKLY

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 been connected to years of stories related to diets, weight loss, food fads, staying healthy, cooking well, and eating well. Beliefs around food start the day we try our first vegetables as babies and get solidified through our families, cultures, and messages we receive throughout our lifetime. We have the power to call out our food beliefs so we can finally make peace with what we eat and get on with enjoying the real food and lives we deserve. Listen in to find out how to have your own happy ending to your real food story. Connect with Heather at heather@heathercarey.com or visit her website at www.heathercarey.com or www.greenpalettekitchen.com

  1. 4D AGO

    When to Start Hormone Therapy: Protecting Your Heart, Bones, and Brain in Perimenopause with Dana Culp, DNP

    When should you start hormone therapy in perimenopause or menopause? Can estrogen actually protect your heart, bones, and brain? And how do you know if you’re “too old” to begin? In this episode of Real Food Stories, I sit down with certified menopause expert and founder of Thrive Midlife Medicine, Dana Culp, DNP, to cut through menopause misinformation and outdated hormone therapy fears. We unpack: The best timing for starting hormone therapy (and why the “window of opportunity” matters)How estrogen supports cardiovascular health, bone density, and cognitive functionThe real risks vs. outdated fears around HRTFDA-approved hormone therapy vs. compounded hormonesWhat “bioidentical” actually meansWhen testosterone may be appropriate for womenPerimenopause symptoms many women don’t expect: anxiety, brain fog, insomnia, joint painGLP-1 weight loss drugs in midlife — benefits, risks, and muscle loss concernsWhy protein intake and strength training are non-negotiable after 40Dana shares how being dismissed by multiple clinicians led her to specialize in menopause care — and why so many providers still rely on guidance that hasn’t evolved since the early 2000s. We also discuss how telehealth is changing access to menopause hormone therapy for women who have struggled to find informed providers locally. If you’re navigating: Perimenopause anxietyMidlife weight gainQuestions about starting HRT after 45Concerns about heart disease risk after menopauseBone loss preventionBrain fog and cognitive changesOr whether GLP-1 medications are right for youThis episode offers evidence-based clarity without all-or-nothing thinking. Menopause doesn’t have to feel like a maze. It can be a turning point — when you understand your biology and make informed, personalized choices. If this conversation helped you, follow Real Food Stories, leave a review, and share it with a woman who deserves real answers about menopause care. Dana and Thrive Midlife Med click HERE Take the Perimenopause Quiz 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.

    51 min

  2. FEB 17

    It's Not What Food Can Do To You, It's What Food Can Do For You

    What if eating stopped feeling like a performance review and started feeling like support again? We take a hard look at how diet culture got a glossy “wellness” rebrand, why social media and wearables amplify anxiety, and how the industry profits when smart, health-focused women second-guess every bite. Then we sketch a simpler, kinder framework for midlife: regular meals, enough food, real satisfaction, and the confidence to trust your body over headlines and hot takes. You’ll hear why one lunch doesn’t decide your metabolic fate, how stress around food can quietly disrupt digestion and appetite, and what it looks like to move from control to care. We unpack the cognitive load of constant food rules, the lure of GLP-1s as a mute button on food noise, and the overlooked value of steady habits that protect muscle, bones, brain, and energy over time. Instead of chasing perfect, we focus on consistent nourishment and practical questions that tune you back into your own signals: How’s my energy a few hours after I eat? Am I satisfied or still thinking about food? If you’ve felt overwhelmed by “don’t eat this” headlines, glucose graphs, and the pressure to optimize every bite, this conversation offers relief and direction. We’re here to help you shrink the role food plays in your mind while honoring the role it plays in your body—so meals become grounding, not gripping. Subscribe, share this with a friend who needs a calmer path to eating, and leave a review to tell us the one food rule you’re ready to retire. 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.

    26 min

  3. FEB 10

    Menopause Isn’t A Boss Battle You Beat In 12 Months with Angela Burk

    Have you ever felt like midlife is a chaotic whirlwind, throwing you off balance as you navigate the complexities of menopause? Join host Heather Carey in this enlightening episode of Real Food Stories, where she sits down with award-winning marketing strategist and author Angela Burk, who shares her personal journey through the emotional and physical upheavals that many women face during this transitional period. Together, they explore the intricate relationship between menopause and women's health, emphasizing the importance of community and honest conversations about the struggles that often go unnoticed.  Angela's candid reflections on her experiences with menopause, motherhood, and the challenges of redefining one's identity resonate deeply, highlighting the need for supportive networks and the sharing of real stories to foster connection and understanding among women. This episode is not just about navigating menopause; it's about embracing the opportunity for self-discovery and empowerment that comes with it. As they discuss the significance of self-care and nourishment—both physically and emotionally—Heather and Angela offer invaluable nutrition advice and healthy eating tips that can help you thrive during this transformative phase of life.  Listeners will gain insights into how food beliefs and diet myths can affect our relationship with food, especially during times of change like menopause. Angela emphasizes that while the journey may feel overwhelming, it also opens the door to new possibilities, encouraging women to prioritize mindful eating and make healthy lifestyle choices that support their well-being. The conversation touches on emotional eating, cooking techniques, and the importance of cooking for health, all while celebrating the diverse food and culture influences that shape our personal food journeys.  As a culinary nutritionist, Heather brings her expertise to the table, guiding listeners through the maze of menopause health and sharing weight loss stories that inspire and motivate. Whether you're facing the challenges of menopause or simply seeking to enhance your overall well-being, this episode of Real Food Stories is packed with empowering insights and practical advice. Tune in to discover how you can navigate this often-overlooked phase of life with grace and resilience, and remember that you are not alone on this journey.  If this resonated, follow and subscribe, share with a friend who needs to hear it, and leave a quick review so more women can find our community. Where to Find Angela on Substack, click HERE Angelas book The Real Girls Guide to Midlife 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.

    45 min

  4. JAN 27

    Unpacking GLP-1 Medications: Nutrition Insights and Real Food Stories for Sustainable Weight Management

    Are you struggling to navigate the complex world of weight management and GLP-1 medications? Join host Heather Carey as she dives deep into the realities of these groundbreaking drugs with Anna Reisdorf, a registered dietitian and founder of the GLP-1 Hub. Together, they cut through the noise, debunking diet myths and shedding light on the effectiveness and misconceptions surrounding GLP-1 medications. This episode is a must-listen for anyone looking for honest nutrition advice and healthy eating tips.  Anna opens up about her personal food journey, sharing her transformative experience with GLP-1 medications, including her initial success with weight loss and the challenges she encountered after stopping the drug. Her story is not just about numbers on a scale; it's about sustainable lifestyle choices and finding a balance that works long-term. As they discuss the importance of mindful eating and the role of nutrition and exercise while using GLP-1s, listeners will gain valuable insights into how to approach their health holistically.  Throughout the conversation, Anna addresses common concerns regarding GLP-1 medications, including appetite suppression and potential side effects, while emphasizing the importance of collaborating with healthcare professionals. This episode highlights the need for informed decision-making in the context of menopause health and women's health, making it especially relevant for those navigating these phases of life.  The societal pressures surrounding weight loss are also explored, as Anna encourages listeners to embrace their personal food beliefs and challenge food fads that often lead to confusion and frustration. By sharing her nutritionist insights, Anna empowers listeners to take charge of their health and well-being, reminding us that every food journey is unique.  With a focus on cooking for health and sustainable eating practices, this episode of Real Food Stories is packed with practical tips and strategies that can be easily integrated into daily life. Whether you’re interested in emotional eating, cooking techniques, or understanding the cultural influences on our food choices, Heather and Anna provide a rich tapestry of information that resonates with anyone interested in improving their health.  Don't miss out on this enlightening discussion that promises to reshape your understanding of GLP-1 medications and inspire you to make healthier lifestyle choices. Tune in to Real Food Stories for an episode that not only informs but also empowers you to take control of your health journey!  Reach out to Ana Reisdorf, MS RD and GLP-1 Hub, 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.

    53 min

  5. JAN 21

    Hot Flashes Aren’t A Personality Trait And Other Truths About Menopause

    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 about hormone therapy with an up-to-date clinician • Phytoestrogens from soy, flax, and legumes as supportive foods • Supportive nutrients: protein, calcium, vitamin D, magnesium, iron, omega-3s • Alcohol honesty and its impact on sleep, mood, flashes and recovery • Hydration as a daily nonnegotiable for energy and resilience • Protecting sleep as infrastructure, not a luxury • Mindfulness to calm the nervous system during stress • Community to reduce isolation, shame and self-doubt Join the Well-Nourished Community, 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.

    27 min

  6. JAN 13

    142. Why I’m Choosing Human Guidance Over Trends And What Women Actually Need In 2026

    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 isolation and confusion • why I will never create an AI version of myself • the pitfalls of certainty, urgency and extreme wellness claims • the hip surgery hormone debate, my withdrawal experience and what I learned from it • how to ask better questions and advocate with your clinicians • redefining goals around sustainability, sleep, and real food • the practice of wintering and giving yourself permission to rest right now rather than charge out of the gate Join the Well-Nourished Woman community—real women, real questions, real context. I’ll leave all the info in the show notes, and reach me by email with questions WANT IN ON THE COMMUNITY? The Well Nourished Woman Community is where I am brining together women over 50+ who are navigating the messy reality of midlife changes, to nourish ourselves simply, talk honestly about our bodies and health, and take gentle steps forward together, so that we can feel more content, at peace, and even find moments of joy and humor along the way. Come gather, cook, learn the real deal on hormones, food and not being afraid to talk out loud about all of it. JOIN 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.

    36 min

  7. JAN 6

    141. Always Hungry, But Not For Food with Jane McGuiness

    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 moments that turned the pantry into a refuge. A chance encounter with Janine Roth’s work reframed everything, helping her name feelings, pause before autopilot snacking, and build a practice of mindful eating that still guides her today. We get practical about what actually worked: walking and biking for consistent movement, meals anchored by protein and fiber, seasonal foods, and light-touch tracking that focuses on monthly trends instead of daily judgment. She shares how yoga and meditation deepened her connection to hunger and fullness cues, especially through perimenopause, and how choosing joy outside the kitchen—hobbies, nature, learning—quieted food obsession. Beyond the plate, we confront "thin privilege" and weight bias head-on. Jane explains how losing weight changed how the world treated her and why that fueled her memoir, Always Hungry, a funny, raw, and compassionate account of emotional eating, identity, and real change. Expect candid insights on alcohol and sugar, “moderation” as a practice of honesty, and why quick fixes rarely teach the skills that make health sustainable. If you’ve ever felt stuck between diets and despair, this conversation offers a clear path forward: trust your signals, move in ways you enjoy, build meals that satisfy, and meet yourself with kindness. Subscribe, share with a friend who needs a gentler path, and leave a review to tell us what resonated most. 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.

    49 min

  8. 12/17/2025

    140. Nutrition Went Off the Rails in 2025 (And That's Just a Start)

    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 remain overwhelmed by inconsistent guidance. Underneath all the noise, one message stood out: women need clarity, strength, real food, and community. I close the episode with an invitation to join The Well Nourished Woman, her supportive space for women 40+ who want evidence-based guidance without the overwhelm. 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.

    26 min
See All (148)

5
out of 5
25 Ratings

About

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 been connected to years of stories related to diets, weight loss, food fads, staying healthy, cooking well, and eating well. Beliefs around food start the day we try our first vegetables as babies and get solidified through our families, cultures, and messages we receive throughout our lifetime. We have the power to call out our food beliefs so we can finally make peace with what we eat and get on with enjoying the real food and lives we deserve. Listen in to find out how to have your own happy ending to your real food story. Connect with Heather at heather@heathercarey.com or visit her website at www.heathercarey.com or www.greenpalettekitchen.com

Information

  • Creator
    Heather Carey
  • Years Active
    2022 - 2026
  • Episodes
    148
  • Rating
    Clean
  • Copyright
    © 2026 Real Food Stories
  • Show Website
    Real Food Stories