The Real Dish

Chef Mareya, The Fit Foodie
  • 4.6 (31)
  • FITNESS
  • UPDATED BIWEEKLY

Welcome to The Real Dish, hosted by food and health industry expert, Chef Mareya, The Fit Foodie where we dive into all things to help you thrive so you can go out and CRUSH your big goals. It's all about living a real, abundant, juicy life so we peel back the onion on the latest trends, spill the tea on diet myths and dish up real fit food for thought you can sink your teeth into. So, pull up a chair at the chef's table and let's dig in.

  1. MAR 31

    EP 157 - Fix Your Gut, Fix Your Life: The Missing Link to Energy, Metabolism & Longevity

    We spend so much time chasing protein, cutting carbs, and counting calories—but what if the real key to energy, metabolism, and longevity has been living inside your gut this whole time?  Hot take: it's not that your metabolism is broken—it's that your microbiome is underfed. In this episode of The Real Dish, I sit down with gut health expert and bestselling author Dr. Will Bulsiewicz—also known as "Dr. B"—to dig into the real power of plants and what they can do for your body, your brain, and your longevity. As the author of the new book ,Plant Powered Plus, Dr. B breaks down the science in a way that actually makes sense—and more importantly, makes it doable. We talk about how to nourish your gut microbiome without giving up the foods you love, why diversity (not perfection) is the real goal, and how even small shifts can create massive changes in your energy, digestion, and overall health. We also tackle some of the biggest misconceptions around plant-based eating—like protein panic, carb fear, and whether you really need to go "all in" to see results. (Spoiler: you don't.) If you've ever felt overwhelmed by nutrition advice or stuck in an all-or-nothing mindset, this episode will feel like a breath of fresh air. It's not about restriction—it's about expansion, abundance, and getting back to what real food can do for you.   In this episode, we cover: Why your gut microbiome is the key to everything—from immunity to mood The truth about plant-based protein (and how to get enough without overthinking it) How to start adding more plants into your diet—without a total lifestyle overhaul The connection between food, inflammation, and long-term health Simple, realistic strategies you can start today This conversation is empowering, eye-opening, and packed with practical takeaways that will help you eat—and live—better.   0:00 – Why your microbiome might be underfed (and why it matters more than your metabolism) 2:57 – What inspired Plant Power Plus and the "plus" beyond diet 5:30 – Dr. B explains acute vs. chronic inflammation 6:54 – Bio-individuality: Why one person's food is another person's trigger 8:53 – How the gut microbiome accounts for 99% of your genetic code 11:16 – Food allergies vs. intolerances: The truth about dairy, gluten, and your immune system 15:25 – The single most impactful change for gut health (and why 95% of America is deficient) 17:34 – Soluble vs. insoluble fiber: Which one feeds your microbiome? 19:58 – The truth about keto, carnivore, and why popular diets are misleading 23:23 – Why longevity is the long game (and the one food Dr. B recommends most) 28:34 – The case for legumes: Affordable, nonperishable, and microbiome-friendly 31:44 – The estrobolome: How gut health impacts perimenopause and hormonal health 35:25 – Rapid fire: Sprouts, lazy meals, fermented foods, coffee, and more 42:39 – Why consistent sleep is one of the best habits for gut repair 44:27 – How stress directly impacts digestion and the gut barrier 45:43 – The one ingredient causing the most damage to your microbiome    MENTIONED RESOURCES   Fiber-Fueled by Dr. Will Bulsiewicz (previous book) Plant Power Plus by Dr. Will Bulsiewicz (new book) Trader Joe's (mentioned for garlic naan) ChefMareya.com (website) Dr. Will Bulsiewicz's YouTube channel

    52 min
  2. EP 156 - Food = Power: On Nutrition, Culture, and Real Wellness in the Digital Age

    MAR 15

    EP 156 - Food = Power: On Nutrition, Culture, and Real Wellness in the Digital Age

    I've spent over 30 years in the food industry, but my relationship with what's on my plate started long before that, in the markets of Alexandria, Egypt. In this special episode, I'm sharing a conversation I had with Abby of One Potato, where we peel back the layers on something I believe in with my whole heart: food is agency, power, and responsibility. We get real about the moment my father's cancer diagnosis made food safety personal, and why my husband's health journey connected the dots back to the pesticides we accept as normal. For National Nutrition Month, we're cutting through the noise of fear-based diet culture to talk about what truly nourishes us. We discuss reclaiming carbs without guilt, the "racist" undertones of America's food rules, and how to raise kids who cook without turning mealtime into a battle. If you've ever felt overwhelmed by the grocery store or wondered how to thrive in midlife instead of just shrinking, this is the conversation you need to hear. Let's dig in.   0:00 – Intro: Why This Conversation Matters for National Nutrition Month 2:48 – Growing Up in Egypt: The Rhythm of Daily Markets and Family Tables 3:11 – Immigrating to the US: The Culture Shock of Sterile Grocery Stores 7:59 – The Wake-Up Call: Becoming a Parent and Facing a Polluted Food System 9:38 – Food as Culture: Why America's Protein Rules Feel "Racist" and Elitist 11:56 – Personal Connection: My Husband's Cancer and the Truth About Roundup 17:03 – Defining Clean Eating: It's Not About Restriction, It's About State 22:37 – The #1 Habit: Just Cook (And Why It's a Bonding Experience) 23:06 – Family Memory: The Emotional Power of Molokhia, the Soup of Kings 28:13 – Picky Eaters: 3 Tips to Get Kids to Try New Foods (Without the Fight) 37:44 – Thriving Over 40 42:21 – My Journey Back to Bread 44:52 – Essential Cooking Skills: Grilling and Poaching for Everyone 46:49 – Rapid Fire: Pantry Staples, Superfood Sprinkle, and Favorite Tools 55:23 – Outro & Listener Takeaways   Food as power, Chef Mareya interview, One Potato podcast, clean eating definition, how to raise kids who cook, picky eater tips for parents, immigrant food stories, Egyptian food Molokhia, pesticide residue on food, Roundup cancer risk, non-toxic living, thriving in midlife, recondition your taste buds, anti-diet culture nutrition, National Nutrition Month 2026, The Real Dish, Chef Mareya, the fit foodie, Podcastize   Mentioned Resources   Eat Cleaner (now owned by Clean Boss) Superfood Sprinkle Eat Like You Give a Fork: The Real Dish on Becoming a Fit Foodie (Cookbook) ChefMareya.com Whole Foods Market Alfalfa's Markets

    57 min

  3. FEB 23

    EP 155 - How to name, where to find, what to pick and how to enjoy - food

    What do lasagna, punch, and your midnight cookie cravings have in common? More than you'd ever guess. Today, I'm serving up something totally different—a mashup episode that takes us from the surprising origins of the words on your dinner plate to the hidden spots where travelers find real food magic, and finally, into the deep conversation we don't have enough about: what's really driving your cravings. I sat down with Mark Morton, author of Cupboard Love, who dropped some serious mind-benders—like the fact that lasagna is related to the word for bedpan (I'm still processing that one) and that companion actually means someone you break bread with. Then Kenny Dunn, founder of Eating Europe, joined me to talk about why the best meals aren't the Instagram-famous spots, but the tiny places where locals line up for just one thing. And in my solo segments, I get real about protein confusion, the truth about farm-raised versus wild-caught, and the emotional roots of the cravings that have us standing in front of the pantry at midnight.  If you've ever wondered where food words come from, how to eat like a traveler instead of a tourist, or why you're reaching for the cookie jar when what you really need is something deeper—this episode is for you. Let's get curious together.   0:00 – Intro: Why This Mashup Episode Is Different 2:14 – Interview with Mark Morton: The Surprising Origin of Lasagna 3:49 – Why Pantry Has Nothing to Do With What You Store 4:13 – The Beautiful Meaning of "Companion" 5:28 – Shakespeare Never Ate a Banana 6:35 – How Language Borrows From Invaders and Settlers 8:16 – The Punjabi Origin of Punch 9:58 – Interview with Kenny Dunn: Finding the Places Locals Love 10:50 – Why Instagram-Famous Spots Usually Disappoint 12:37 – What European Markets Teach Us About Community 15:04 – Solo Segment: The Truth About Protein Quality 22:14 – Farm-Raised vs. Wild-Caught: Why It Matters 24:27 – What Your Grandparents Knew About Eating Meat 29:10 – How to Calculate Your Protein Needs 31:45 – Solo Segment: Cravings Are Messengers, Not Enemies 35:20 – The Emotional Triggers Behind Late-Night Eating 39:10 – Restrictive Dieting and Disordered Eating 42:15 – Tools to Regain Control: The 90/10 Rule 44:35 – Final Thoughts and Challenge to Stay Curious     MENTIONED RESOURCES   Book: Cupboard Love: A Dictionary of Culinary Curiosities by Mark Morton Company: Eating Europe (culinary tour company) Product: Superfood Sprinkle by Chef Mareya Program: Eat to Thrive program Tool: Meal prep app at mealprepapp.chefmareya.com Website: ChefMareya.com Discount Code: REAL DISH (for Superfood Sprinkle) Book: Eat Like You Give a Fork: The Real Dish on Eating to Thrive by Chef Mareya

    45 min

  4. JAN 26

    EP 154 - Passport to Flavor: What its like cooking on a private yacht with Chef Abby Cheshire

    If you've ever dreamt of eating your way around the world—but without the jet lag, lost luggage, or questionable airplane food—today's episode is your passport.  My guest today is Abby Cheshire, a private yacht chef, culinary arts teacher, and global flavor hunter who somehow manages to cook extraordinary meals in the tiniest kitchens… while floating on the open sea. She's the author of the just-released cookbook Passport to Flavor, featuring 100 global recipes inspired by destinations around the world—from Barbecue Short Rib Vermicelli in Ha Long Bay, Vietnam, to Calypso Cracked Lobster in the Bahamas, Beef Bulgogi in Seoul, Schnitzel Sliders in Germany, and even Lomi Lomi Salmon on the Na'Pali Coast of Hawaii. And this isn't just a pretty cookbook for your coffee table. The praise is already rolling in, including from Andrew Zimmern, who says: "Bravo to Chef Abby for taking us around the world on her delicious journey. One hundred global recipes is so meaningful an effort in our mission to make the world a better place for everyone." Abby spends her school year teaching high school culinary students, then trades the classroom for the galley—traveling the world by yacht and cooking with fresh, local ingredients wherever she drops anchor. If you've seen her viral videos on @abbyinthegalley, you already know she's the queen of making magic in small spaces. Today, we're talking about food as a universal language, how travel shapes the way we cook and connect, and why opening yourself up to global flavors might just be one of the most joyful ways to expand your world—no matter where you live. So grab a fork, fasten your seatbelt, and get ready to travel—one delicious bite at a time. Let's dive in.

    37 min

  5. JAN 16

    EP 153 - 57 Good Steps To a Great Fitlife

    It's my birthday and I'm turning 57. And instead of giving you a highlight reel or a greatest-hits list, I want to give you something far more honest. Everything meaningful in my life— my health, my career, my faith, the brands I've built, the places I've traveled, the TV shows I've cooked on— all of it came down to one good step. Not a master plan. Not perfection. Not having it all figured out. Just one faithful, forward step… taken again and again. This episode is a deeper dive into the 57 Good Steps to a Great Life, I share what they look like in real life (not reel life), why they matter, and how they've shown up in my body, my business, and my purpose. So wherever you are today— overwhelmed, curious, rebuilding, or dreaming— I hope you hear this as permission: You don't need the whole staircase. You just need the next good step.

    32 min

  6. 12/17/2025

    EP 152 - I Went to Italy's White Truffle Festival. Here's What I Learned

    I just stepped out of the intoxicating, earthy air of the White Truffle Festival in Alba, Italy, and my entire perspective on this culinary unicorn has changed. What if everything you thought you knew about truffles—their flavor, their cost, even that bottle of truffle oil in your pantry—was missing the point? In this solo deep-dive, I'm pulling back the curtain on the world's most mysterious and fleeting luxury ingredient. We're moving beyond the hype to the heart of the matter: why truffles don't actually taste like anything, the shocking truth about most truffle products, and how a single shaving can teach us about patience, nature, and the art of savoring. I'll share exactly how to select, store, and savor real white truffles, what I learned from the legendary hunters and their dogs, and the surprising health benefits wrapped up in that earthy aroma. This is a conversation about reconnecting with the sensual, intentional joy of food. If you're ready to experience luxury in its most authentic form, join me at the chef's table.   0:00 – Introduction: The Intoxicating World of White Truffles 2:14 – The Sensory Experience: Why Truffles Are an Aroma, Not a Flavor 6:38 – The Hard Truth About Truffle Oil and Synthetic Products 11:25 – How to Select a Quality Truffle: Smell, Feel, and Look 15:10 – Understanding the Price: The Luxury of the Forest Floor 18:45 – The Art and Spirit of Truffle Foraging with Dogs 23:30 – Cooking For the Truffle: Pairings and Principles 27:15 – How to Store Truffles and Why Time is the Enemy 29:40 – The Surprising Health Benefits of White Truffles 31:20 – Final Reflections: Reverence for Nature and Seasonal Joy 32:50 – Closing Thoughts and Upcoming Culinary Adventures   Mentioned Resources Superfood Sprinkle (Chef Mareya's seasoning blend) - Available at ChefMareya.com with code REALDISH Free F.I.T. Guide (Fuel, Inspire, Thrive) - Available at ChefMareya.com Chef Mareya's Website: www.ChefMareya.com/therealdish Movie Reference: Pig

    35 min
  7. EP 151 - Redefining Social Drinking: A Zero-Proof Lifestyle with Sam Moore

    09/25/2025

    EP 151 - Redefining Social Drinking: A Zero-Proof Lifestyle with Sam Moore

    Welcome to another episode of The Real Dish.  I'm your hostess with the mostess, Chef Mareya, The Fit Foodie and I have a question for you. What happens when you take alcohol out of the equation? Do the celebrations stop… or do they actually get more meaningful? In this episode 151, we're exploring a movement that's gaining serious momentum: the non-alcoholic and zero-proof lifestyle. During Sober October and beyond, more people are rethinking their relationship with drinking — not out of deprivation, but out of a desire to live sharper, healthier, and more present. In fact, nearly 40% of U.S. adults say they're actively trying to drink less, and the NA beverage market is set to explode by 30% in the next few years. To help us unpack this shift, I'm joined by Sam Moore, the creator of Hazlo — a brand that proves you don't need alcohol to have bold, complex, and craveable flavors in your glass. Together, we'll talk about the trends fueling this movement, why it's resonating so deeply right now, and how zero-proof drinks are changing the way we connect and celebrate. So if you've ever wondered whether you'd feel better, sharper, or more you without alcohol, this conversation is going to spark something. Discount on Hazlo NA drinks:  Receive a 10% discount on a 24-pack with all 3 flavors! link  (https://www.drinkhazlo.com/products/podcast-bundle).     00:00 Introduction: The growing trend of non-alcoholic lifestyles 02:38 Sam Moore's personal story: The catalyst for change 05:07 Pinpointing the physical and mental impact of alcohol 07:51 The generational shift: Why younger people are drinking less 09:54 The social pressure and awkwardness of not drinking 12:32 The inspiration behind creating the Aslo brand 15:20 Formulating for flavor, mouthfeel, and experience 19:40 The functional benefits of Aslo's adaptogen blend 24:38 Addressing the misconception that there are no good NA options 27:15 The instant gratification trap of alcohol vs. feeling good tomorrow 32:39 The frustration of limited NA options at bars and restaurants 36:39 Five actionable tips for a successful Sober October 50:18 How to join the Aslo challenge and where to find the products

    54 min

  8. 09/08/2025

    EP 150 - Eating Well Without the Weight of Perfection

    September is Mental Health Awareness Month, today we're diving into something that affects way more people than you might realize—our relationship with food. Now, if you love food like I do but also care about your health and fitness, you've probably felt this at some point: Am I enjoying this too much? Am I eating too much? Too little? Should I be more disciplined? I've been on both sides of this fence—from my life as a chef celebrating every flavor to my time training for a bikini competition where food became numbers and rules. Today, I want to share my story, give you some stats that will make you pause, and—most importantly—show you how you can find a beautiful balance between loving food, reaching your goals, and protecting your mental health. This is an episode you'll want to refer back to and SHARE with the people you love.  Let's dig in. 00:00 Introduction to Food Guilt and Mental Health 01:03 Chef Mareya's Personal Journey with Food 02:24 From Celebrating Food to Food as a Prison 03:40 The Extremes of Bodybuilding and Exhaustion 07:42 Statistics on Orthorexia and Disordered Eating 10:09 The Role of Brain Health in Food Choices 12:35 The Five Pillars of the Fit Foodie Philosophy 13:18 Step 1: Prioritizing Protein in Your Diet 16:06 Step 2: Add Nutritious Foods, Don't Restrict 17:23 Explaining the 80/20 and 90/10 Rules 19:15 Step 3: Using Spices and Flavor for Joy 21:19 Step 4: Plan Treats, Don't Punish Yourself 23:21 Step 5: Move for Joy, Not for Punishment 24:30 This Week's Mini Challenge: Savor a Meal 27:06 Five Steps to Build a Healthier Relationship with Food 34:38 Final Encouragement: Choose Gratitude and Balance

    39 min
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4.6
out of 5
31 Ratings

About

Welcome to The Real Dish, hosted by food and health industry expert, Chef Mareya, The Fit Foodie where we dive into all things to help you thrive so you can go out and CRUSH your big goals. It's all about living a real, abundant, juicy life so we peel back the onion on the latest trends, spill the tea on diet myths and dish up real fit food for thought you can sink your teeth into. So, pull up a chair at the chef's table and let's dig in.

Information

  • Creator
    Chef Mareya, The Fit Foodie
  • Years Active
    2019 - 2026
  • Episodes
    100
  • Rating
    Clean
  • Copyright
    © Chef Mareya 2025
  • Show Website
    The Real Dish

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