Midlife doesn’t send a save-the-date. It crashes in with hot flashes, career pivots, shifting relationships, and a strange sense that the roles you’ve played no longer fit. Award-winning strategist Angela Burk, author of The Real Girls Guide to Midlife, joins us to tell the truth about that collision—funny, fierce, and refreshingly free of glitter. We talk about the silent years when perimenopause had no name, the rage and fatigue that felt like character flaws, and the moment she found a red folder of old notes and decided to write the book she needed two decades ago.

We unpack the most persistent myths, including the idea that everything gets better 12 months after your last period. Angela shares why symptoms can come in waves, how to advocate for real care, and what happens when you stop apologizing for your needs. We dig into nourishment without the miracle-talk: three solid meals, protein to protect muscle, fiber for metabolic health, hydration that matters, and strength training that keeps bones, joints, and confidence strong. No quick fixes, no shame—just grown-woman maintenance you can actually sustain.

The heart of this conversation is identity and grief. We name the quiet losses—kids leaving, parents aging, bodies changing—and move from guilt to permission. Angela offers simple scripts for boundaries that stick and a “midlife manifesto” exercise: write a personal contract naming one thing you’re done carrying and one you’re ready to reclaim. Community makes it easier, which is why her Substack has become a village where honest stories spark real change. If you’re tired of playing small and ready to feel like the main character in your life again, this one’s for you.

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 HERE

JOIN THE WELL NOURISHED WOMAN COMMUNITY! Click HERE

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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 :)

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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.

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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.

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.

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 :)

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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.

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.

Reinvention doesn’t wait for permission. After a career-ending car accident and the loss of both parents before 40, Tina Coleman made a radical choice one week later: she boarded a plane for her first solo international trip. That single leap cracked open a new life—full-time travel, sobriety, a 90‑pound health transformation, and a mission to help Gen X women trade exhaustion for agency.

We dive into what makes midlife uniquely powerful: hard-won wisdom, sharper boundaries, and the freedom to choose again. Tina shares the story behind her boldly titled upcoming book, 50, Fabulous, and Fuckable, and why the most subversive move isn’t chasing youth but embodying presence. We challenge myths about gray hair, desirability, and the belief that perimenopause blocks weight loss. Tina explains how Ayurvedic rhythms, mindful eating, and strength training reshaped her health, while EFT tapping and simple nervous system resets helped quiet stress cravings and improve sleep.

The conversation moves from mindset to method: five-minute journaling to clear mental clutter, Yoga Nidra to restore energy, restorative and yin yoga to unlock deep tension, and bodywork to release what talk can’t reach. We talk freedom and simplicity abroad—walking cities, market food, and daily human connection—and share safe, realistic ways to make travel affordable with house sitting, work exchanges, and slow itineraries. You’ll leave with practical tools, a reframe on aging, and a spark to design a life that feels like yours again.

If this conversation fired you up, follow Tina at beacons.ai/transformbecourageous, pre-order her book, and grab her free travel guide. Subscribe, share with a friend who needs a nudge, and leave a review to help more women find their breakthrough.

How To Connect with Tina 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.

Take a listen if Thanksgiving is starting to feel like too much!

I name the pressure of a food-centered holiday and offer a practical way to feel steady without aiming for perfection. Breakfast, breath, micro resets, and one meaningful choice become anchors that make Thanksgiving calmer and more nourishing, rooted and rested.

• why Thanksgiving feels emotionally heavy
• the role of blood sugar in calm and clarity
• simple mindful eating that isn’t rigid
• permission to enjoy favorite foods
• micro moments to reset during chaos
• choosing one meaningful thing to prioritize
• boundaries for tricky conversations and roles
• creating a personal refill point you can use

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.