October 10, 2025 • 34 mins
Midlife is not a mandate to shrink yourself—it’s an invitation to feed the strongest version of you. We dig into why the old rules stop working, how cultural pressure to look “ageless” seeps into our plates, and what a kinder, smarter approach to food can look like day to day. If you’ve been “good” all week yet still feel tired, hungry, and frustrated, this conversation will feel like a deep exhale.
We break down a simple, flexible framework built on four pillars—protein, fiber, healthy fats, and color—and show how to turn that into real-life meals without tracking or perfectionism. Think satisfying breakfasts that steady energy, grain bowls that hit every need, sheet pan dinners that cook themselves, and a frittata that rescues busy days. Along the way, we talk tools and setup—why a sharp knife, trusty sheet pans, a solid skillet, and a blender can change your week—and we make the case for templates over rigid recipes so dinner becomes assembly, not stress.
We also name the baggage: decades of dieting that taught control instead of trust. You didn’t fail at diets; diets failed you. Reconnecting with hunger cues, choosing substantial meals, and welcoming flavor back—fresh herbs, smoked paprika, lemon, and good olive oil—restore joy and calm. And because support matters, we share details about The Nourished Kitchen, our new membership for women ready to stop fighting food and start feeling at home in their kitchens with live cooking classes, recipes, strategies, and a private community.
If this resonates, subscribe, share with a friend who’s in the same season, and watch for next week’s deep dive on stocking a midlife-friendly pantry. Ready to eat smarter, cook simpler, and feel stronger? Hit play and tell us the one kitchen shift you’ll make this week.
I would love to hear from you! What did you think of the episode? Share it with me :)
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
SPEAKER_00 (00:00):
Hey everyone, and welcome back to the Real Food
Stories podcast.
I am your host, Heather Carey,and I'm so glad you're here with
me today.
I want to start by saying howexcited I am about what is
coming up next month.
On November 1st, I will beopening the doors to my brand
new membership, The NourishedKitchen, which is a part of the
(00:22):
well-nourished woman community.
So if you're a part of thatcommunity, great.
You already can probably seewhat's going on within there.
And if not, I'm going to givedetails about how to join the
well-nourished woman community.
So then you can see what iscoming up in the next couple of
(00:43):
weeks.
This is something I have beendreaming about for a long time.
A space just for women inmidlife who want to feel
confident in the kitchen again.
Not just talking about hormonesand health and everything, which
is really important, and whichis why I'm keeping the
well-nourished woman communityfor free.
(01:04):
But I want to do something veryspecific to the food and eating
and kitchen and loving whatyou're eating and just getting
really clear about what to eatbecause I think there's so much
confusion out there and a realconnection to community that
actually understands what thisstage of life, our midlife and
(01:28):
our menopause transition reallyfeels like.
So it's not another diet plan,it's not about perfection or
pressure.
It's about real food, real life,and real women, and how we can
make eating and cooking easier,more nourishing, and more
joyful, and how to put this intopractice into our everyday
(01:52):
lives.
And here's a little bonus foryou.
If you join early, and I'm goingto have those links, I promise,
by next week.
If you join early, you will lockin a special founder's price and
get access to some exclusivebonuses that I'll only be
offering to this first group.
(02:14):
After that, the price is goingto go up, and you're welcome to
join anytime, but the price willgo up and you won't get access
to my very exclusive bonuses.
I'll share more about this laterand next week on episodes, but I
just have to tell you nowbecause I'm so excited to
finally bring this to life.
I've literally been dreamingabout this for a long time,
(02:37):
about what women I think reallyneed at this time of our lives.
And the one thing that isconstant in every woman's life
is the food that we eat.
We have to eat and we have tomake it count.
So I cannot wait for this.
All right, so now let's get intotoday's conversation because
(02:57):
this one is at the heart ofeverything we'll be doing inside
of the nourished kitchen.
Now, here's the truth.
I'm sure you know this.
Midlife changes everything.
Your body, your hormones, yourmetabolism, your energy, all of
it shifts.
And yet so many of us are stilltrying to eat and cook the way
(03:21):
we did when we were younger.
We're following old rules, olddiets, old patterns, and old
expectations that just don'treally seem to fit who we are
anymore.
Do you feel that?
Because I definitely feel thattoo.
That what we used to be able toget away with back in our early
(03:43):
40s or 30s, it just doesn't workanymore.
And so then it gets reallyfrustrating and very, very
confusing.
So it's no wonder that we feelstuck at times.
Now, maybe you've found yourselfwondering why the foods that
used to work for you suddenlydon't, or why cooking something
(04:04):
that used to come more naturallyor that you had to do now just
feels like a chore.
Or why you feel like you'redoing all the right things, but
nothing seems to change.
If that all sounds familiar toyou, you're definitely not alone
and you're definitely notbroken.
Now, what's really happening isthat your body has evolved, and
(04:28):
your kitchen and your meals, andyour mindset around food all
need to evolve with it.
It's time for a new approach,one that nourishes, supports,
and really simplifies your life.
Because I think we all needsimplicity in our lives, right?
Especially around what we'regoing to eat, instead of adding
(04:50):
more confusion and rules.
So today we're going to talkabout what that actually looks
like, how to eat and cook inmidlife in a way that works for
your body and not against it.
We'll also talk about letting goof old diet rules and baggage,
understanding what your bodyreally needs now, and maybe most
(05:13):
importantly, how to make cookingfeel simple again, and maybe I'm
going to say it even fun.
Because this stage of life isnot about restriction.
It's about reimagining what foodcan do for you.
All right, I want to talk aboutsomething that's been on my mind
(05:34):
lately, and I know this is alittle embarrassing, but has
anyone watched The GoldenBachelor recently?
You know the Golden Bachelor.
It's one man, he's in his 60swith about 25 to 30 women who
are all competing for the final,final rows.
So if you've ever watched TheBachelor, this is the Golden
(05:56):
Bachelor, just with olderpeople.
All the women are in their 60sand maybe older, and he is about
65, 66 years old.
And I started watching thisbecause I was kind of
fascinated.
I'm just fascinated with whatwomen are doing right now, how
(06:16):
they compete with each other,and and just society's norms
about our aging and how we'resupposed to look and all of
that.
So I started watching itthinking it might be refreshing,
you know, older adults findinglove, maybe something a little
more grounded and real than theusual 20-something dating shows
(06:38):
on TV.
But as I was watching, and Ihave been watching, something
struck me.
25, 30 women, all smart, allaccomplished, and all really
kind, chasing after one man.
And every single one of themlooked like they were fighting
(07:00):
to hold on to youth, not justemotionally, but physically.
The long hair, the tightdresses, the smooth skin, the
toned arms, you could feel thepressure in every frame.
It just makes me feel a littlesad in a way.
(07:20):
Because even here, in what'ssupposed to be a celebration of
midlife, the message is stillthe same.
Look younger, be smaller, and bedesirable.
And that message runs deep.
It's everywhere.
In our social media feeds, incelebrity wellness routines, in
(07:42):
the endless ads for collagenpowders and diet detoxes, and
the billions of supplements thateveryone's trying to sell you.
It's the undercurrent that tellswomen our worth has an
expiration date.
And here's the thing (07:58):
it doesn't stop at how we look, it shows up
in how we eat and how we cooktoo.
We've internalized so much ofthat pressure that it's changed
how we approach food.
Always trying to be good, alwaystrying to stay in control,
(08:18):
always trying to eat less, notmore.
Even when we say we're notdieting, we often still secretly
are, just in more subtle ways.
We call it clean eating, we saywe're being healthy, but if you
peel that back, a lot of it isstill about control.
(08:39):
And it's still about fear, andit's still trying to fix
something that was never reallybroken.
And I think that's one of thehardest parts of midlife.
Realizing that even after allthese years, the pressure to
shrink ourselves hasn't goneaway.
If anything, it's gotten louder.
(09:00):
Because now society tells us notonly should we look young, but
we need to age well.
We should be fit, glowing,wrinkle-free.
We should look ageless.
And truthfully, it's sometimesexhausting.
Are you with me?
It's a little tiring trying tokeep up.
(09:23):
And when you live under thatkind of pressure, food just
becomes more complicated.
It stops being about nourishingor enjoyment, and it becomes
about rules and guilt andcontrol.
So if you've ever felt likeyou're constantly trying to get
back to a version of your bodythat existed decades ago, or if
(09:45):
you ever thought, I'm doingeverything right, but nothing's
working anymore, I want you toknow something.
It's not you.
The system is broken, theexpectations are broken, and
your body doesn't need to befixed.
It needs to be fed real,nourishing, good food.
And so that's what we're goingto start unpacking a little bit
(10:07):
more today.
So let's talk about the baggagewe carry around food.
Because whether we realize it ornot, most of us have a suitcase
full of it.
That baggage.
For me, it started early.
I spent years, decades really inthat on-again, off again
relationship with dieting.
(10:28):
Back when I was a teenager, backwhen I was in my 20s, you name
it, I've probably tried it atsome point.
I'd lose weight, I'd feel greatfor a while, then I would slowly
gain it back because you can'tstick with those diets forever.
And then life happens, and thenext party would happen, or a
(10:49):
million different excuses.
Every time that happened, I tellmyself I was the problem.
I didn't have enough willpower.
I must have done somethingwrong.
And I think so many women canrelate to that.
We've lived through generationsof mixed messages about food.
One minute we're told to eatless, then to eat clean, then to
(11:10):
cut carbs, then to skipbreakfast.
Every trend promises that thisone will be the fix.
But what those years of dietingreally did was disconnect me
from my body, from my hunger,from my joy around food.
I stopped trusting myself.
(11:31):
I stopped believing that my bodyknew what it needed.
I started seeing food assomething to control, not
something that could actuallysupport me.
And I see this with clients allthe time.
Women in their 40s, 50s, even60s who have been carrying that
same guilt and confusion fordecades, for their entire lives.
(11:54):
We say we're done with diets,but the mindset lingers.
We still worry about being goodor bad.
We still feel guilty aftereating dessert.
We still skip meals to make upfor overeating the night before.
It's like this invisible weightwe carry, one that's heavier
than the number on the scale.
(12:17):
And then midlife happens.
Our hormones start shifting, ourmetabolism slows a bit, our
stress levels rise, and suddenlyall those old tricks we used to
rely on that we could just sortof skirt by on eating less,
cutting carbs, skipping meals,they don't just stop working,
(12:41):
they backfire.
And because we've been taughtthat food is something to
control, not something tounderstand, we then blame
ourselves again.
But here's what I've learned,and I want you to hear loud and
clear.
You haven't failed at dieting.
Dieting has failed you.
Okay, we don't fail at diets.
(13:03):
The diet industry has failed usand society and what the
expectations are for women.
And the truth is, diets werenever designed for long-term
success.
They were designed to keep youcoming back to make you feel
like your body is the problem.
So you'll buy another plan,another shake, another detox,
(13:25):
another fix.
But your body is not broken.
You don't need another set ofrules.
What you need is a reset, a newway of thinking about eating,
one that's based on support,nourishment, and trust.
Because here's the beautifulpart.
When you start letting go of theold baggage, the guilt, the
(13:47):
confusion, the shoulds, theshouldn't, you make space for
something new.
You make space for connection.
You start to tune back into whatyour body actually needs.
And that's the real work ofmidlife.
Coming home to yourself in asense, even in your kitchen.
So once we start letting go ofthe old diet baggage and we
(14:11):
realize that diets are not goingto work and we ditch that old
way of thinking, the nextquestion naturally becomes okay,
so what do I do now?
Right?
I'm not going to be on dietsanymore, but so tell me what to
do.
Tell me what to eat.
How do I eat in a way thatsupports this new version of me?
(14:32):
Because let's be honest, midlifecomes with some real changes,
right?
Our hormones shift, metabolismslows, our muscle mass starts to
decline.
We might not feel it overnight,but gradually things just start
to change.
And this is where so many womenget tripped up.
(14:52):
We're still trying to eat likewe did 20 years ago.
Little light salads, skinny isbetter, skipping meals, making a
smoothie, a little smoothie forbreakfast, not eating for the
rest of the day, and thengrazing in the afternoon because
you're so hungry.
And it's just not enoughanymore.
(15:12):
It's just not enough.
Our bodies are too important.
Life is short.
Okay, we have to preserve ourhealth.
We want to be as healthy and asstrong as possible right now.
Your body isn't asking you toeat less, it's asking you to eat
smarter.
So here's the good news.
Eating in midlife doesn't haveto be complicated.
(15:36):
I promise you, it does not haveto be complicated.
Stop listening to the internet.
It does not have to beconfusing.
It's really about focusing onthe foods that support your
energy, your hormones, and yourmetabolism.
And I talked about this a couplepodcasts ago, and I like, and
I'm going to say it again.
(15:57):
I like to think of it asbuilding your plate around what
your body needs most right now.
And there are four main pillarsthat I talked about in, I'll
link it in the show notes, thepodcast that I was talking
about.
But the pillars are protein,fiber, healthy fats, and color.
(16:17):
So let's start with protein,because honestly, it's one of
the most women in midlife aren'tgetting enough of.
Protein is your metabolism'sbest friend.
It supports your muscles, whichare what help you burn calories
even when you're resting, and itkeeps you fuller longer.
Most of us need more than wethink.
We don't need what's going on onthe internet, though.
(16:40):
Okay.
We do not need 200 grams ofprotein a day.
We just need to make sure wehave a really good source of
protein at every single meal andideally at every snack.
Okay, a good source.
That could be eggs in themorning, chicken or fish at
lunch, beans or tofu for dinner.
(17:01):
It doesn't matter where it comesfrom.
I think it's perfect to have amix of plant-based proteins and
animal protein, but it doesn'tmatter.
Just get some protein in everymeal and snack.
All right, then there's fiber,your gut's favorite nutrient.
Fiber supports digestion,balances blood sugar, even helps
(17:25):
with hormone regulation.
Fiber comes from vegetables,fruits, beans.
There's that vegetarian proteinsource, lentils, again, whole
grains, the colorful plant-basedfoods that make you feel full
and satisfied.
And I'll just keep it at thatfor right now.
(17:46):
Because next up is healthy fats,which I know still makes some
women nervous to eat fat becauseI know I grew up in the fat-free
80s.
I'm sure you did as well, orsomewhere around there where fat
was demonized.
And for years we were told tofear fat, but it's absolutely
(18:07):
essential, especially inmidlife.
Fat supports your hormones, itsupports your brain and your
mood.
And perfect examples are oliveoil, avocados, nuts, seeds.
These are your friends, and youwant to include them on your
plate.
And finally, I wanted to talkabout color because food is
(18:29):
supposed to be joyful.
And when you fill your platewith colorful fruits and
vegetables, not only does itlook nice, but you're getting a
variety of antioxidants,vitamins, minerals, and a little
visual pleasure too.
Color means that you are gettinga variety of different
nutrients.
Those colors actually meansomething.
(18:51):
And you are getting nourishmentand vitality.
Now I don't want you to hearthis and think, oh great, here's
another checklist, another thingI have to do.
I have to make sure I'm lookingat my plate and these things are
on it.
This isn't about followingrules.
It's about having a flexibleframework that helps you feel
(19:12):
your best.
I like to think of it asbuilding your midlife plate.
Not perfect, not restrictive,just supportive.
Some days it's simple, some daysit's balanced, some days it's
not, and that's totally fine andokay.
But here's what it might looklike in real life.
Breakfast could be eggs withsome spinach and peppers and a
(19:36):
slice of whole grain toast.
Lunch might be a grain bowl withquinoa, salmon, roasted
vegetables, and a drizzle ofolive oil.
Dinner could be a lentil soupwith a salad and a piece of dark
chocolate after.
Notice how there are nooff-limit foods here.
There's just balance, it's justnourishment and satisfaction.
(19:57):
And that's the beauty of eatingin midlife.
When you feed your body what ittruly needs, everything starts
to work better.
Your energy steadies, yourdigestion improves, your
cravings calm down, and thatconstant mental chatter about
food starts to quiet down.
It's kind of nice.
You stop fighting with your bodyand you start working with it.
(20:20):
And that's what I want for you.
Not just another list of foodrules or eat this, don't eat
that, but a way of eating thatfeels natural and kind and
doable.
Because this isn't aboutperfection.
It's about progress.
It's about learning what yourbody needs now and giving it the
respect and support it deserves.
(20:42):
Okay, so now that we've talkedabout how to eat in midlife,
let's talk about how to actuallycook in midlife because that's
where most of us get stuck.
Because I hear this all the timefrom women.
I'm so tired of cooking, or I'vebeen doing this for decades for
my kids, my partner, foreveryone else.
And now it's just time for me.
(21:04):
And I don't even want to thinkabout dinner.
I don't care if I have a bowl ofcereal.
I don't care if I just orderedpizza.
I don't care anymore.
And I kind of get it.
I do, truly.
Like cooking fatigue is real.
Most of us have been onautopilot in the kitchen for
years, making the same fivedinners, the same chicken and
(21:26):
salad, rushing through meals, orcooking for everyone but
ourselves.
But here's the thing (21:32):
midlife is actually the perfect time to
redefine your relationship withfood and cooking.
It's your time to reclaim yourkitchen and make it work for
you, not against you.
And that starts with one bigshift.
It doesn't have to be hard.
You don't need complicatedrecipes or hours in the kitchen
(21:55):
to eat well.
You just need a few simpletools, a little planning, a
mindset shift from I have tocook to I get to cook for myself
and I get to make whatever Iwant.
Not whatever they want, butwhatever I want.
So let's talk about tools first,because sometimes cooking feels
(22:16):
like a chore simply because ourkitchens aren't set up to make
it easy.
If you're still fighting withthat knife set that you got as a
wedding gift 30 years ago, doyourself a favor and upgrade to
some really good knives.
Okay, these little things likethat can change everything.
(22:37):
Also, some other basics.
I talked about this on the lastpodcast, just having sheet pans
for roasting, a good skillet,kitchen shears, to uh a blender,
a food processor, all of thesethings make life easier.
And we want this to be easy.
These aren't indulgences.
(22:57):
This isn't some riskyinvestment.
This is essentials that makecooking faster, simpler, and
actually enjoyable.
And when it comes to meals,think foundational meals, not
just recipes.
And what I mean by that isinstead of starting from scratch
every single night, like what amI gonna cook for dinner?
(23:18):
And it's every night is adifferent recipe.
Build your meals from flexibletemplates.
So for example, a grain bowl.
A grain bowl is a grain, aprotein, a veggie, and a drizzle
of some kind of dollop ordrizzle or sauce.
A sheet pan dinner is throwingeverything on one pan, roasting
(23:40):
it, and it's done.
You can make a frittata or anegg bake, a lifesaver for
breakfast, lunch, dinner, youmake a big pan of it, you can
have it for a couple of days.
A soup or stew, now that we'regetting into fall, especially,
comforting, easy to reheat, easyto freeze, perfect to make in
quantities.
(24:02):
So when you start thinking interms of like templates rather
than recipes, very specificrecipes, cooking stops feeling
rigid and starts feelingcreative.
So, like that fritata, forexample, you could add in a
variety of different vegetables.
You can mix it up every singleweek.
But if every week you're justgonna make a fritata or make
(24:22):
some kind of an egg dish andhave it, then you have it for a
couple of days.
And then you don't have to cookfor a couple of days.
So you can use what's in yourrefrigerator.
You can play with flavors onthese, like on these
foundational meals.
You'll never have to ask what'sfor dinner in a panic again.
(24:42):
I promise you that.
And let's talk about flavorbecause this is where midlife
cooking can actually get fun.
I want you to start thinking ofexperimenting with herbs and
spices.
Okay, not the herbs and spicesthat are sitting in your spice
cabinet that have been sittingin there since 1999.
(25:05):
Okay, let's clean out thatcabinet today.
Let's try something new.
Are you intrigued with smokedpaprika?
Let's try it.
Add a splash of lemon with that,a sprinkle of oregano, a good
drizzle of olive oil.
These little touches bring lifeto your food without adding
(25:29):
complication.
Cooking doesn't have to feellike meal prep.
It can feel like play.
And that's where herbs andspices come in.
And the other piece of this, andit's something I say often, is
that cooking for yourself is notselfish.
So many women in midlife tellme, I don't bother to cook just
for me.
But here's the truth (25:49):
you deserve food that's fresh,
nourishing, and made with care,even if it's only for you.
Maybe especially if it's onlyfor you.
Cooking is one of the mostpowerful acts of self-care you
can do.
It's a way to slow down, it's away to reconnect and to show
yourself that you matter.
(26:10):
Okay, you're nourishing yourselfjust like you would nourish your
kids.
It you matter.
And no, it doesn't have to beperfect.
I mean, sometimes it can just bea scrambled egg and toast, okay,
with some spinach, you know,tossed in there.
That's dinner.
That's okay.
(26:31):
What matters is that you'refeeding yourself with intention
and with kindness.
Because here's another thing: your midlife kitchen does not (26:37):
undefined
have to be about effort.
It can be about ease.
Isn't that a radical concept?
When you simplify your tools,your meals, and your mindset,
cooking stops being anotherchore on the list and starts
becoming something that supportsyour life, something that makes
(26:59):
you feel grounded and capableand cared for.
And that's what I want you totake away here.
Cooking in midlife doesn't haveto be complicated, it just has
to work for you.
So everything we've talked abouttoday, learning how to eat for
your body now, letting go of oldrules, finding ease and
creativity in cooking again,this is exactly what we're going
(27:22):
to be practicing together insideof the nourish kitchen.
This membership is for women whoare ready to stop fighting with
food and start feeling at homein their kitchens again.
It's not about diets or rules orperfect eating.
It's about real life andlearning how to make nourishing,
delicious food feel doableagain.
(27:45):
Now, inside the nourishedkitchen, we'll talk about what
to eat in midlife, but we'llalso be cooking together.
I will be having live cookingclasses.
You'll get recipes, you'll getstrategies and cooking
inspiration along with all ofthe guidance and support to
actually put it into practice.
(28:05):
Because let's be honest, it'sone thing to know what to eat,
and it's another to make ithappen in your real life.
And we'll walk through how tosimplify your meals, how to
shop, how to gently meal plan ifmeal planning sounds too
daunting, and stocking yourpantry so you can open up your
(28:26):
cabinets and always be ready tomake a meal, and how to bring
back flavor and fun to the foodsyou eat every day.
You'll also get access to aprivate community of women who
are on the same exact journey asyou because when we share ideas
and challenges, we realize thatwe're not alone.
Now, the nourish kitchen isabout reclaiming your power
(28:50):
around food.
It's about nourishing yourself,not punishing yourself.
There's no punishment happeningin this group.
It's about eating in a way thathelps you feel strong,
energized, and connected in yourbody, in your kitchen, and in
your life.
And because this is the veryfirst round of this membership,
(29:10):
I'm offering what I said before,a special founder's price for
anyone who joins early, plus afew exclusive bonuses that I
created just for this firstgroup.
So I said this before, the doorsopen officially on November 1st,
and I'll be sharing more detailsnext week.
(29:32):
But next week I am going to alsooffer the opening to the
founder's price.
So if you've been listening andthinking, yes, this is exactly
what I need, then I'd love foryou to be part of it and part of
the beginning of it.
Because here's what I believemidlife isn't a time to play
(29:54):
small.
Life is short.
Life is feeling short to meright now.
I mean, not in Like adesperation kind of a way, but
it the time is now.
And I don't want to waste anymore time.
This is the time to start likethriving and to get curious and
to take care of yourself in waysthat actually last.
(30:17):
And food is one of the mostpowerful tools we have for that.
It grounds us, it heals us, itconnects us to ourselves, to
other people, and to the nextversion of who we're becoming.
So if you're ready to ditch therules, reclaim your joy in the
kitchen, and learn how to eatand cook in midlife with more
(30:39):
ease and confidence, I reallyhope you'll join me.
Okay, so here is what I want youto take away from today.
Midlife is not the time to eatless.
It's the time to eat smarter, tocook simpler, and to nourish
yourself deeply.
Your body has changed, your lifehas changed, and your kitchen
(31:01):
deserves to change with it.
You don't need another diet or alist of rules.
You need real food, you needreal support and a little bit of
joy back in the process.
Because this stage of life isn'tabout restriction, it's about
renewal.
So this week I want to challengeyou to make one small shift in
(31:23):
your kitchen.
Maybe that means upgrading thatknife I talked about or
reorganizing your spice cabinetand getting rid of anything
that's older or expired, tryinga new recipe, or simply just
sitting down to eat somethingthat you made just for you.
Whatever it is, make itsomething that supports you, not
(31:44):
something that adds pressure toyour life.
And if this conversationresonated with you, I'd love for
you to share this episode with afriend who's in the same season
of life.
You never know how much oneconversation can spark change.
And if you haven't already, makesure you subscribe to the
podcast because next week I amgoing to get into all the
(32:06):
nitty-gritty details of thenourish kitchen.
And I'm also going to talk abouthow to stock your pantry with
hormone and midlife-friendlyfoods.
It's the perfect lead-in to theopening of the nourish kitchen
where we'll take everythingwe've talked about for the last
couple of weeks and we'll put itinto practice together.
Until then, remember this (32:30):
you are not behind.
You are not broken, and you arenot done.
You are in a new season, andyour kitchen, your body, and
your food can evolve right alongwith you.
So take care of yourself thisweek.
Feed yourself with love, andI'll see you next time on Real
(32:52):
Food Stories.
Have a great day.
Hey everyone, and welcome back to the Real Food
Stories podcast.
I am your host, Heather Carey,and I'm so glad you're here with
me today.
I want to start by saying howexcited I am about what is
coming up next month.
On November 1st, I will beopening the doors to my brand
new membership, The NourishedKitchen, which is a part of the
(00:22):
well-nourished woman community.
So if you're a part of thatcommunity, great.
You already can probably seewhat's going on within there.
And if not, I'm going to givedetails about how to join the
well-nourished woman community.
So then you can see what iscoming up in the next couple of
(00:43):
weeks.
This is something I have beendreaming about for a long time.
A space just for women inmidlife who want to feel
confident in the kitchen again.
Not just talking about hormonesand health and everything, which
is really important, and whichis why I'm keeping the
well-nourished woman communityfor free.
(01:04):
But I want to do something veryspecific to the food and eating
and kitchen and loving whatyou're eating and just getting
really clear about what to eatbecause I think there's so much
confusion out there and a realconnection to community that
actually understands what thisstage of life, our midlife and
(01:28):
our menopause transition reallyfeels like.
So it's not another diet plan,it's not about perfection or
pressure.
It's about real food, real life,and real women, and how we can
make eating and cooking easier,more nourishing, and more
joyful, and how to put this intopractice into our everyday
(01:52):
lives.
And here's a little bonus foryou.
If you join early, and I'm goingto have those links, I promise,
by next week.
If you join early, you will lockin a special founder's price and
get access to some exclusivebonuses that I'll only be
offering to this first group.
(02:14):
After that, the price is goingto go up, and you're welcome to
join anytime, but the price willgo up and you won't get access
to my very exclusive bonuses.
I'll share more about this laterand next week on episodes, but I
just have to tell you nowbecause I'm so excited to
finally bring this to life.
I've literally been dreamingabout this for a long time,
(02:37):
about what women I think reallyneed at this time of our lives.
And the one thing that isconstant in every woman's life
is the food that we eat.
We have to eat and we have tomake it count.
So I cannot wait for this.
All right, so now let's get intotoday's conversation because
(02:57):
this one is at the heart ofeverything we'll be doing inside
of the nourished kitchen.
Now, here's the truth.
I'm sure you know this.
Midlife changes everything.
Your body, your hormones, yourmetabolism, your energy, all of
it shifts.
And yet so many of us are stilltrying to eat and cook the way
(03:21):
we did when we were younger.
We're following old rules, olddiets, old patterns, and old
expectations that just don'treally seem to fit who we are
anymore.
Do you feel that?
Because I definitely feel thattoo.
That what we used to be able toget away with back in our early
(03:43):
40s or 30s, it just doesn't workanymore.
And so then it gets reallyfrustrating and very, very
confusing.
So it's no wonder that we feelstuck at times.
Now, maybe you've found yourselfwondering why the foods that
used to work for you suddenlydon't, or why cooking something
(04:04):
that used to come more naturallyor that you had to do now just
feels like a chore.
Or why you feel like you'redoing all the right things, but
nothing seems to change.
If that all sounds familiar toyou, you're definitely not alone
and you're definitely notbroken.
Now, what's really happening isthat your body has evolved, and
(04:28):
your kitchen and your meals, andyour mindset around food all
need to evolve with it.
It's time for a new approach,one that nourishes, supports,
and really simplifies your life.
Because I think we all needsimplicity in our lives, right?
Especially around what we'regoing to eat, instead of adding
(04:50):
more confusion and rules.
So today we're going to talkabout what that actually looks
like, how to eat and cook inmidlife in a way that works for
your body and not against it.
We'll also talk about letting goof old diet rules and baggage,
understanding what your bodyreally needs now, and maybe most
(05:13):
importantly, how to make cookingfeel simple again, and maybe I'm
going to say it even fun.
Because this stage of life isnot about restriction.
It's about reimagining what foodcan do for you.
All right, I want to talk aboutsomething that's been on my mind
(05:34):
lately, and I know this is alittle embarrassing, but has
anyone watched The GoldenBachelor recently?
You know the Golden Bachelor.
It's one man, he's in his 60swith about 25 to 30 women who
are all competing for the final,final rows.
So if you've ever watched TheBachelor, this is the Golden
(05:56):
Bachelor, just with olderpeople.
All the women are in their 60sand maybe older, and he is about
65, 66 years old.
And I started watching thisbecause I was kind of
fascinated.
I'm just fascinated with whatwomen are doing right now, how
(06:16):
they compete with each other,and and just society's norms
about our aging and how we'resupposed to look and all of
that.
So I started watching itthinking it might be refreshing,
you know, older adults findinglove, maybe something a little
more grounded and real than theusual 20-something dating shows
(06:38):
on TV.
But as I was watching, and Ihave been watching, something
struck me.
25, 30 women, all smart, allaccomplished, and all really
kind, chasing after one man.
And every single one of themlooked like they were fighting
(07:00):
to hold on to youth, not justemotionally, but physically.
The long hair, the tightdresses, the smooth skin, the
toned arms, you could feel thepressure in every frame.
It just makes me feel a littlesad in a way.
(07:20):
Because even here, in what'ssupposed to be a celebration of
midlife, the message is stillthe same.
Look younger, be smaller, and bedesirable.
And that message runs deep.
It's everywhere.
In our social media feeds, incelebrity wellness routines, in
(07:42):
the endless ads for collagenpowders and diet detoxes, and
the billions of supplements thateveryone's trying to sell you.
It's the undercurrent that tellswomen our worth has an
expiration date.
And here's the thing (07:58):
it doesn't stop at how we look, it shows up
in how we eat and how we cooktoo.
We've internalized so much ofthat pressure that it's changed
how we approach food.
Always trying to be good, alwaystrying to stay in control,
(08:18):
always trying to eat less, notmore.
Even when we say we're notdieting, we often still secretly
are, just in more subtle ways.
We call it clean eating, we saywe're being healthy, but if you
peel that back, a lot of it isstill about control.
(08:39):
And it's still about fear, andit's still trying to fix
something that was never reallybroken.
And I think that's one of thehardest parts of midlife.
Realizing that even after allthese years, the pressure to
shrink ourselves hasn't goneaway.
If anything, it's gotten louder.
(09:00):
Because now society tells us notonly should we look young, but
we need to age well.
We should be fit, glowing,wrinkle-free.
We should look ageless.
And truthfully, it's sometimesexhausting.
Are you with me?
It's a little tiring trying tokeep up.
(09:23):
And when you live under thatkind of pressure, food just
becomes more complicated.
It stops being about nourishingor enjoyment, and it becomes
about rules and guilt andcontrol.
So if you've ever felt likeyou're constantly trying to get
back to a version of your bodythat existed decades ago, or if
(09:45):
you ever thought, I'm doingeverything right, but nothing's
working anymore, I want you toknow something.
It's not you.
The system is broken, theexpectations are broken, and
your body doesn't need to befixed.
It needs to be fed real,nourishing, good food.
And so that's what we're goingto start unpacking a little bit
(10:07):
more today.
So let's talk about the baggagewe carry around food.
Because whether we realize it ornot, most of us have a suitcase
full of it.
That baggage.
For me, it started early.
I spent years, decades really inthat on-again, off again
relationship with dieting.
(10:28):
Back when I was a teenager, backwhen I was in my 20s, you name
it, I've probably tried it atsome point.
I'd lose weight, I'd feel greatfor a while, then I would slowly
gain it back because you can'tstick with those diets forever.
And then life happens, and thenext party would happen, or a
(10:49):
million different excuses.
Every time that happened, I tellmyself I was the problem.
I didn't have enough willpower.
I must have done somethingwrong.
And I think so many women canrelate to that.
We've lived through generationsof mixed messages about food.
One minute we're told to eatless, then to eat clean, then to
(11:10):
cut carbs, then to skipbreakfast.
Every trend promises that thisone will be the fix.
But what those years of dietingreally did was disconnect me
from my body, from my hunger,from my joy around food.
I stopped trusting myself.
(11:31):
I stopped believing that my bodyknew what it needed.
I started seeing food assomething to control, not
something that could actuallysupport me.
And I see this with clients allthe time.
Women in their 40s, 50s, even60s who have been carrying that
same guilt and confusion fordecades, for their entire lives.
(11:54):
We say we're done with diets,but the mindset lingers.
We still worry about being goodor bad.
We still feel guilty aftereating dessert.
We still skip meals to make upfor overeating the night before.
It's like this invisible weightwe carry, one that's heavier
than the number on the scale.
(12:17):
And then midlife happens.
Our hormones start shifting, ourmetabolism slows a bit, our
stress levels rise, and suddenlyall those old tricks we used to
rely on that we could just sortof skirt by on eating less,
cutting carbs, skipping meals,they don't just stop working,
(12:41):
they backfire.
And because we've been taughtthat food is something to
control, not something tounderstand, we then blame
ourselves again.
But here's what I've learned,and I want you to hear loud and
clear.
You haven't failed at dieting.
Dieting has failed you.
Okay, we don't fail at diets.
(13:03):
The diet industry has failed usand society and what the
expectations are for women.
And the truth is, diets werenever designed for long-term
success.
They were designed to keep youcoming back to make you feel
like your body is the problem.
So you'll buy another plan,another shake, another detox,
(13:25):
another fix.
But your body is not broken.
You don't need another set ofrules.
What you need is a reset, a newway of thinking about eating,
one that's based on support,nourishment, and trust.
Because here's the beautifulpart.
When you start letting go of theold baggage, the guilt, the
(13:47):
confusion, the shoulds, theshouldn't, you make space for
something new.
You make space for connection.
You start to tune back into whatyour body actually needs.
And that's the real work ofmidlife.
Coming home to yourself in asense, even in your kitchen.
So once we start letting go ofthe old diet baggage and we
(14:11):
realize that diets are not goingto work and we ditch that old
way of thinking, the nextquestion naturally becomes okay,
so what do I do now?
Right?
I'm not going to be on dietsanymore, but so tell me what to
do.
Tell me what to eat.
How do I eat in a way thatsupports this new version of me?
(14:32):
Because let's be honest, midlifecomes with some real changes,
right?
Our hormones shift, metabolismslows, our muscle mass starts to
decline.
We might not feel it overnight,but gradually things just start
to change.
And this is where so many womenget tripped up.
(14:52):
We're still trying to eat likewe did 20 years ago.
Little light salads, skinny isbetter, skipping meals, making a
smoothie, a little smoothie forbreakfast, not eating for the
rest of the day, and thengrazing in the afternoon because
you're so hungry.
And it's just not enoughanymore.
(15:12):
It's just not enough.
Our bodies are too important.
Life is short.
Okay, we have to preserve ourhealth.
We want to be as healthy and asstrong as possible right now.
Your body isn't asking you toeat less, it's asking you to eat
smarter.
So here's the good news.
Eating in midlife doesn't haveto be complicated.
(15:36):
I promise you, it does not haveto be complicated.
Stop listening to the internet.
It does not have to beconfusing.
It's really about focusing onthe foods that support your
energy, your hormones, and yourmetabolism.
And I talked about this a couplepodcasts ago, and I like, and
I'm going to say it again.
(15:57):
I like to think of it asbuilding your plate around what
your body needs most right now.
And there are four main pillarsthat I talked about in, I'll
link it in the show notes, thepodcast that I was talking
about.
But the pillars are protein,fiber, healthy fats, and color.
(16:17):
So let's start with protein,because honestly, it's one of
the most women in midlife aren'tgetting enough of.
Protein is your metabolism'sbest friend.
It supports your muscles, whichare what help you burn calories
even when you're resting, and itkeeps you fuller longer.
Most of us need more than wethink.
We don't need what's going on onthe internet, though.
(16:40):
Okay.
We do not need 200 grams ofprotein a day.
We just need to make sure wehave a really good source of
protein at every single meal andideally at every snack.
Okay, a good source.
That could be eggs in themorning, chicken or fish at
lunch, beans or tofu for dinner.
(17:01):
It doesn't matter where it comesfrom.
I think it's perfect to have amix of plant-based proteins and
animal protein, but it doesn'tmatter.
Just get some protein in everymeal and snack.
All right, then there's fiber,your gut's favorite nutrient.
Fiber supports digestion,balances blood sugar, even helps
(17:25):
with hormone regulation.
Fiber comes from vegetables,fruits, beans.
There's that vegetarian proteinsource, lentils, again, whole
grains, the colorful plant-basedfoods that make you feel full
and satisfied.
And I'll just keep it at thatfor right now.
(17:46):
Because next up is healthy fats,which I know still makes some
women nervous to eat fat becauseI know I grew up in the fat-free
80s.
I'm sure you did as well, orsomewhere around there where fat
was demonized.
And for years we were told tofear fat, but it's absolutely
(18:07):
essential, especially inmidlife.
Fat supports your hormones, itsupports your brain and your
mood.
And perfect examples are oliveoil, avocados, nuts, seeds.
These are your friends, and youwant to include them on your
plate.
And finally, I wanted to talkabout color because food is
(18:29):
supposed to be joyful.
And when you fill your platewith colorful fruits and
vegetables, not only does itlook nice, but you're getting a
variety of antioxidants,vitamins, minerals, and a little
visual pleasure too.
Color means that you are gettinga variety of different
nutrients.
Those colors actually meansomething.
(18:51):
And you are getting nourishmentand vitality.
Now I don't want you to hearthis and think, oh great, here's
another checklist, another thingI have to do.
I have to make sure I'm lookingat my plate and these things are
on it.
This isn't about followingrules.
It's about having a flexibleframework that helps you feel
(19:12):
your best.
I like to think of it asbuilding your midlife plate.
Not perfect, not restrictive,just supportive.
Some days it's simple, some daysit's balanced, some days it's
not, and that's totally fine andokay.
But here's what it might looklike in real life.
Breakfast could be eggs withsome spinach and peppers and a
(19:36):
slice of whole grain toast.
Lunch might be a grain bowl withquinoa, salmon, roasted
vegetables, and a drizzle ofolive oil.
Dinner could be a lentil soupwith a salad and a piece of dark
chocolate after.
Notice how there are nooff-limit foods here.
There's just balance, it's justnourishment and satisfaction.
(19:57):
And that's the beauty of eatingin midlife.
When you feed your body what ittruly needs, everything starts
to work better.
Your energy steadies, yourdigestion improves, your
cravings calm down, and thatconstant mental chatter about
food starts to quiet down.
It's kind of nice.
You stop fighting with your bodyand you start working with it.
(20:20):
And that's what I want for you.
Not just another list of foodrules or eat this, don't eat
that, but a way of eating thatfeels natural and kind and
doable.
Because this isn't aboutperfection.
It's about progress.
It's about learning what yourbody needs now and giving it the
respect and support it deserves.
(20:42):
Okay, so now that we've talkedabout how to eat in midlife,
let's talk about how to actuallycook in midlife because that's
where most of us get stuck.
Because I hear this all the timefrom women.
I'm so tired of cooking, or I'vebeen doing this for decades for
my kids, my partner, foreveryone else.
And now it's just time for me.
(21:04):
And I don't even want to thinkabout dinner.
I don't care if I have a bowl ofcereal.
I don't care if I just orderedpizza.
I don't care anymore.
And I kind of get it.
I do, truly.
Like cooking fatigue is real.
Most of us have been onautopilot in the kitchen for
years, making the same fivedinners, the same chicken and
(21:26):
salad, rushing through meals, orcooking for everyone but
ourselves.
But here's the thing (21:32):
midlife is actually the perfect time to
redefine your relationship withfood and cooking.
It's your time to reclaim yourkitchen and make it work for
you, not against you.
And that starts with one bigshift.
It doesn't have to be hard.
You don't need complicatedrecipes or hours in the kitchen
(21:55):
to eat well.
You just need a few simpletools, a little planning, a
mindset shift from I have tocook to I get to cook for myself
and I get to make whatever Iwant.
Not whatever they want, butwhatever I want.
So let's talk about tools first,because sometimes cooking feels
(22:16):
like a chore simply because ourkitchens aren't set up to make
it easy.
If you're still fighting withthat knife set that you got as a
wedding gift 30 years ago, doyourself a favor and upgrade to
some really good knives.
Okay, these little things likethat can change everything.
(22:37):
Also, some other basics.
I talked about this on the lastpodcast, just having sheet pans
for roasting, a good skillet,kitchen shears, to uh a blender,
a food processor, all of thesethings make life easier.
And we want this to be easy.
These aren't indulgences.
(22:57):
This isn't some riskyinvestment.
This is essentials that makecooking faster, simpler, and
actually enjoyable.
And when it comes to meals,think foundational meals, not
just recipes.
And what I mean by that isinstead of starting from scratch
every single night, like what amI gonna cook for dinner?
(23:18):
And it's every night is adifferent recipe.
Build your meals from flexibletemplates.
So for example, a grain bowl.
A grain bowl is a grain, aprotein, a veggie, and a drizzle
of some kind of dollop ordrizzle or sauce.
A sheet pan dinner is throwingeverything on one pan, roasting
(23:40):
it, and it's done.
You can make a frittata or anegg bake, a lifesaver for
breakfast, lunch, dinner, youmake a big pan of it, you can
have it for a couple of days.
A soup or stew, now that we'regetting into fall, especially,
comforting, easy to reheat, easyto freeze, perfect to make in
quantities.
(24:02):
So when you start thinking interms of like templates rather
than recipes, very specificrecipes, cooking stops feeling
rigid and starts feelingcreative.
So, like that fritata, forexample, you could add in a
variety of different vegetables.
You can mix it up every singleweek.
But if every week you're justgonna make a fritata or make
(24:22):
some kind of an egg dish andhave it, then you have it for a
couple of days.
And then you don't have to cookfor a couple of days.
So you can use what's in yourrefrigerator.
You can play with flavors onthese, like on these
foundational meals.
You'll never have to ask what'sfor dinner in a panic again.
(24:42):
I promise you that.
And let's talk about flavorbecause this is where midlife
cooking can actually get fun.
I want you to start thinking ofexperimenting with herbs and
spices.
Okay, not the herbs and spicesthat are sitting in your spice
cabinet that have been sittingin there since 1999.
(25:05):
Okay, let's clean out thatcabinet today.
Let's try something new.
Are you intrigued with smokedpaprika?
Let's try it.
Add a splash of lemon with that,a sprinkle of oregano, a good
drizzle of olive oil.
These little touches bring lifeto your food without adding
(25:29):
complication.
Cooking doesn't have to feellike meal prep.
It can feel like play.
And that's where herbs andspices come in.
And the other piece of this, andit's something I say often, is
that cooking for yourself is notselfish.
So many women in midlife tellme, I don't bother to cook just
for me.
But here's the truth (25:49):
you deserve food that's fresh,
nourishing, and made with care,even if it's only for you.
Maybe especially if it's onlyfor you.
Cooking is one of the mostpowerful acts of self-care you
can do.
It's a way to slow down, it's away to reconnect and to show
yourself that you matter.
(26:10):
Okay, you're nourishing yourselfjust like you would nourish your
kids.
It you matter.
And no, it doesn't have to beperfect.
I mean, sometimes it can just bea scrambled egg and toast, okay,
with some spinach, you know,tossed in there.
That's dinner.
That's okay.
(26:31):
What matters is that you'refeeding yourself with intention
and with kindness.
Because here's another thing: your midlife kitchen does not (26:37):
undefined
have to be about effort.
It can be about ease.
Isn't that a radical concept?
When you simplify your tools,your meals, and your mindset,
cooking stops being anotherchore on the list and starts
becoming something that supportsyour life, something that makes
(26:59):
you feel grounded and capableand cared for.
And that's what I want you totake away here.
Cooking in midlife doesn't haveto be complicated, it just has
to work for you.
So everything we've talked abouttoday, learning how to eat for
your body now, letting go of oldrules, finding ease and
creativity in cooking again,this is exactly what we're going
(27:22):
to be practicing together insideof the nourish kitchen.
This membership is for women whoare ready to stop fighting with
food and start feeling at homein their kitchens again.
It's not about diets or rules orperfect eating.
It's about real life andlearning how to make nourishing,
delicious food feel doableagain.
(27:45):
Now, inside the nourishedkitchen, we'll talk about what
to eat in midlife, but we'llalso be cooking together.
I will be having live cookingclasses.
You'll get recipes, you'll getstrategies and cooking
inspiration along with all ofthe guidance and support to
actually put it into practice.
(28:05):
Because let's be honest, it'sone thing to know what to eat,
and it's another to make ithappen in your real life.
And we'll walk through how tosimplify your meals, how to
shop, how to gently meal plan ifmeal planning sounds too
daunting, and stocking yourpantry so you can open up your
(28:26):
cabinets and always be ready tomake a meal, and how to bring
back flavor and fun to the foodsyou eat every day.
You'll also get access to aprivate community of women who
are on the same exact journey asyou because when we share ideas
and challenges, we realize thatwe're not alone.
Now, the nourish kitchen isabout reclaiming your power
(28:50):
around food.
It's about nourishing yourself,not punishing yourself.
There's no punishment happeningin this group.
It's about eating in a way thathelps you feel strong,
energized, and connected in yourbody, in your kitchen, and in
your life.
And because this is the veryfirst round of this membership,
(29:10):
I'm offering what I said before,a special founder's price for
anyone who joins early, plus afew exclusive bonuses that I
created just for this firstgroup.
So I said this before, the doorsopen officially on November 1st,
and I'll be sharing more detailsnext week.
(29:32):
But next week I am going to alsooffer the opening to the
founder's price.
So if you've been listening andthinking, yes, this is exactly
what I need, then I'd love foryou to be part of it and part of
the beginning of it.
Because here's what I believemidlife isn't a time to play
(29:54):
small.
Life is short.
Life is feeling short to meright now.
I mean, not in Like adesperation kind of a way, but
it the time is now.
And I don't want to waste anymore time.
This is the time to start likethriving and to get curious and
to take care of yourself in waysthat actually last.
(30:17):
And food is one of the mostpowerful tools we have for that.
It grounds us, it heals us, itconnects us to ourselves, to
other people, and to the nextversion of who we're becoming.
So if you're ready to ditch therules, reclaim your joy in the
kitchen, and learn how to eatand cook in midlife with more
(30:39):
ease and confidence, I reallyhope you'll join me.
Okay, so here is what I want youto take away from today.
Midlife is not the time to eatless.
It's the time to eat smarter, tocook simpler, and to nourish
yourself deeply.
Your body has changed, your lifehas changed, and your kitchen
(31:01):
deserves to change with it.
You don't need another diet or alist of rules.
You need real food, you needreal support and a little bit of
joy back in the process.
Because this stage of life isn'tabout restriction, it's about
renewal.
So this week I want to challengeyou to make one small shift in
(31:23):
your kitchen.
Maybe that means upgrading thatknife I talked about or
reorganizing your spice cabinetand getting rid of anything
that's older or expired, tryinga new recipe, or simply just
sitting down to eat somethingthat you made just for you.
Whatever it is, make itsomething that supports you, not
(31:44):
something that adds pressure toyour life.
And if this conversationresonated with you, I'd love for
you to share this episode with afriend who's in the same season
of life.
You never know how much oneconversation can spark change.
And if you haven't already, makesure you subscribe to the
podcast because next week I amgoing to get into all the
(32:06):
nitty-gritty details of thenourish kitchen.
And I'm also going to talk abouthow to stock your pantry with
hormone and midlife-friendlyfoods.
It's the perfect lead-in to theopening of the nourish kitchen
where we'll take everythingwe've talked about for the last
couple of weeks and we'll put itinto practice together.
Until then, remember this (32:30):
you are not behind.
You are not broken, and you arenot done.
You are in a new season, andyour kitchen, your body, and
your food can evolve right alongwith you.
So take care of yourself thisweek.
Feed yourself with love, andI'll see you next time on Real
(32:52):
Food Stories.
Have a great day.
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