Advertise on podcast: The Real Dish

Welcome back to The Real Dish. Today we're doing something a little different—and I'm really excited about this one. We're bringing together six of the best and most important conversations from this new season of The Real Dish into one episode. And when I went back and listened to them, I realized something: even though these episodes covered everything from midlife identity and reinvention to gut health, menopause, peptides, muscle, courage and travel, they were all really asking the same question: How do we build the strongest foundation for the next chapter of our lives? Because that's what this season has really been about. Not trying to turn back the clock. Not chasing who we used to be. And definitely not buying into the idea that our best years are behind us. It's about becoming stronger, braver and freer in this stage of life. So today, I've pulled some of my favorite moments from six episodes that really embody that. We're talking about what happens when the roles that have defined us begin to change—and that big midlife question: Who am I now? We're doing the Midlife Audit and looking at what still belongs in our lives and what we're finally ready to release. We're talking about why you don't need anyone's permission to reinvent yourself. Then we're getting into the physical foundation: gut health and fiber, menopause, peptides and protecting our precious muscle as we age. And finally, we're asking: now that we're doing all this work to feel good and stay strong... Where do we want to go? What do we want to experience? And how big are we willing to let this next chapter become? Think of this episode as your midlife greatest-hits mixtape—six conversations, one bigger message: Build the foundation. Trust yourself. Take care of the body that's carrying you there. And then go LIVE your forking life. Let's get into the best of this season of The Real Dish. and that it's the last episode of the season Yes — that makes the intro more meaningful because it's not just a mashup; it's the season finale and a chance to look back at what this new season has been about.

Who am I now when the roles that defined me begin to change? My daughter just got married, and while my heart is overflowing with pride and joy, I'm also asking a question so many of us face in midlife: Where did the time go—and what comes next? In this deeply personal episode of The Real Dish, I'm talking about the bittersweet reality of being a Gen X mom, empty nester, and member of the sandwich generation—watching our children build lives of their own while our parents are getting older and we're navigating our own evolution at the same time. We'll explore midlife transitions, empty nest identity, finding purpose after 50, reinvention, aging with confidence, and why it's completely possible to feel grateful for your life while still grieving the chapters that have ended. Because maybe this isn't a midlife crisis at all. Maybe it's a crossing—the space between who you were and who you're becoming. I'll also share the questions I'm asking myself right now: What have I outgrown? What am I curious about? What is this season making room for? And how do we intentionally design our next chapter instead of waiting for it to happen? If you're navigating an empty nest, career change, retirement, caregiving, relationship shift, menopause, or simply wondering "Who am I now?", this episode is for you. In this episode: Why even happy life transitions can bring feelings of grief Motherhood, empty nesting and changing identity The Gen X sandwich generation experience Finding purpose and confidence in midlife Why curiosity can become your compass Moving from "Who am I now?" to "Who am I becoming?" How to intentionally design your next chapter Ready to figure out what's next? I created FOUNDATIONS, my program and workbook for navigating life transitions, reconnecting with yourself, and intentionally designing your next chapter. Learn more at TheRealDish.com/foundations Midlife isn't the end of your story. You have experience, wisdom, strength—and plenty of chapters left to write. Keep fueling your power era.

What if the reason you're struggling with food in menopause isn't actually hunger? In this episode of The Real Dish, I sit down with Dr. Deb Butler, Certified Master Weight Loss and Life Coach and host of the ThINNER Peace in Menopause and Beyond podcast, to talk about something so many women experience after 40 and 50: emotional eating, weight gain, yo-yo dieting, and feeling like we can no longer trust our own bodies. Before becoming a coach, Dr. Deb spent 30 years as a board-certified chiropractor, nutritionist, and acupuncturist—and decades fighting her own battle with weight and dieting. At age 50, she went on what would become her last diet and began developing a completely different approach to food, hunger, and her body. Dr. Deb explains why the heightened emotions that can accompany perimenopause and menopause are so easily confused with physical hunger—and why another restrictive eating plan may not be the answer. In this episode, we talk about: How to tell the difference between physical hunger and emotional hunger Why menopause can change your relationship with food How decades of dieting disconnect us from our natural hunger and fullness cues Why willpower and restriction often backfire Learning to eat when you're hungry and stop when you're satisfied Emotional eating, boundaries, and learning to actually feel your feelings How to finally step off the yo-yo dieting roller coaster What true food freedom can look like after 40, 50 and beyond Because your Power Era shouldn't be spent counting every bite, fighting your body, or starting another Monday morning diet. It's time to learn how to listen to your body instead of trying to control it.

Have you been waiting for the "right time" to finally chase your dreams? Waiting until the kids are grown... Until work slows down... Until menopause is over... Until you lose the weight... Until someone tells you it's okay? In this empowering episode of The Real Dish, Chef Mareya—your Internet Auntie—shares a heartfelt conversation about why the greatest transformations in life don't begin with permission from others. They begin the moment you decide you're ready to write your own next chapter. Drawing from her own journey of selling her family home, becoming an empty nester, traveling solo, caring for her aging father, competing in bodybuilding in her 50s, reinventing her career, and embracing life's unexpected plot twists, Mareya explores why courage isn't something you're born with—it's something you build. If you're navigating midlife, menopause, an empty nest, career changes, divorce, retirement, or simply feeling called to something more, this episode is your reminder that your best years are still ahead of you. In this episode, you'll learn: Why waiting for permission keeps us stuck The invisible "rules" women are taught to follow—and how to break them Why reinvention is messy, uncomfortable, and completely worth it What strength training, nutrition, and brain health teach us about personal growth Simple ways to build confidence through small, brave decisions How to embrace your next chapter with intention instead of fear Whether you're looking for motivation, personal growth, healthy aging inspiration, or practical encouragement to reinvent yourself after 40 or 50, this episode will remind you that it's never too late to become the person you're meant to be. If this episode inspires you, please subscribe, leave a five-star review, and share it with a friend who may need a little encouragement today. Ready to design your next chapter? Learn more about the FOUNDATIONS coaching program, recipes, wellness resources, travel inspiration, and more at TheRealDish.com. Favorite Products & Exclusive Community Discounts Visit TheRealDish.com/shop for my favorite wellness, kitchen, travel, and healthy living products. Lineage Provisions — Save 15% with code THEREALDISH LumeBox — Use code CHEFMAREYA for up to $260 off HexClad — Save up to 30% off Plus all of my latest exclusive partner discounts, favorite products, and travel essentials at TheRealDish.com/shop.

What if your next vacation could change more than your scenery? In this episode of The Real Dish, Chef Mareya explores why travel in midlife isn't just about seeing the world—it's about rediscovering yourself. Whether you're dreaming of your first solo trip, considering a self-guided adventure, or curious about the connection and ease of small group travel, this episode will help you choose the experience that's right for your next chapter. Drawing from her own transformational journeys—from exploring Portugal at her own pace on a self-guided walking adventure to the profound connections she's made through small-group travel—Mareya shares why stepping outside your comfort zone can be one of the most powerful investments you make in your health, confidence, and personal growth. You'll learn the unique benefits of solo travel, how self-guided itineraries offer the perfect balance of freedom and support, why small hosted groups create lifelong friendships, and the essential questions to ask before booking your next trip. If you're navigating an empty nest, entering retirement, celebrating a milestone birthday, or simply craving more purpose and adventure, this episode is your guide to traveling with intention. In this episode, you'll discover: Why midlife is the ideal season for transformational travel The pros and cons of solo travel, self-guided travel, and small-group adventures Lessons from Mareya's self-guided Portugal journey and why it changed the way she travels How to choose a travel experience that aligns with your goals, fitness level, interests, and budget What to look for in a hosted retreat or guided tour before you book Why the right journey can transform your confidence, perspective, and outlook on life Plus, Mareya shares an exciting preview of her upcoming hosted wellness and cultural retreats—including a once-in-a-lifetime journey to her birthplace of Egypt, where food, culture, history, and meaningful connection come together in an unforgettable experience. Because the best souvenir you'll ever bring home isn't something you can fit in your suitcase—it's the person you become along the way. Subscribe to The Real Dish for weekly conversations on healthy aging, nutrition, travel, longevity, and living your most vibrant life after 40. If this episode inspires you, leave a review and share it with a friend who's ready to stamp their passport—and transform their life.

Peptides seem to be everywhere—from conversations about muscle and metabolism to skin health, recovery, hormones, and longevity. But what are they, really? Are they the breakthrough everyone claims they are, or just the latest wellness buzzword? In this episode of The Real Dish, Chef Mareya sits down with Dr. Aleksandra Gajer, an internal medicine physician specializing in hormone optimization, metabolic health, medical weight loss, and performance medicine. Known for her science-first, patient-centered approach, Dr. Gajer helps women cut through the noise to make informed decisions about their health at every stage of life. Together, they unpack what peptides are, how they work, and why they're generating so much excitement in the worlds of longevity and functional medicine. From muscle preservation and recovery to healthy aging and hormone optimization, this conversation explores the potential benefits, the limitations, and the questions every woman should ask before considering peptide therapy. Because throughout this season of The Real Dish, we've been redefining what it means to thrive in midlife—not chasing quick fixes, but building strength, confidence, and vitality for the long haul. Peptides may be one tool in the toolbox, but they're never a substitute for the foundations of great health. In this episode, you'll learn: What peptides are and how they communicate within the body The difference between peptides, hormones, and GLP-1 medications Which peptides are being used for muscle, recovery, metabolism, skin health, and longevity Who may benefit from peptide therapy—and who should be cautious What to look for in a qualified medical provider Why strength training, protein, sleep, and lifestyle remain the true cornerstones of healthy aging Whether you're peptide-curious or simply trying to separate science from social media, this episode will leave you with practical, evidence-based insights to help you make confident decisions about your health. Because your Power Era deserves more than hype—it deserves the truth.

What if midlife isn't the beginning of the end—but the beginning of the most meaningful chapter of your life? In this episode of The Real Dish, Mareya invites you to pick up the pen and become the author of your next chapter. Whether you're navigating menopause, an empty nest, a career pivot, divorce, caregiving, or simply feeling the pull toward something more, this conversation will help you stop living on autopilot and start intentionally designing a life that reflects who you've become. You'll discover why so many women feel stuck in midlife, how the stories we've been telling ourselves shape our future, and why this season isn't a crisis—it's an invitation to reinvent yourself with clarity, confidence, and purpose. In this episode, you'll learn: Why midlife is a plot twist—not the final chapter. How your identity and self-talk may be keeping you stuck. The difference between drifting through life and designing it with intention. The FOUNDATION framework for creating your next best chapter. Simple, practical steps to build momentum and embrace change with confidence. If today's conversation resonates with you and you're ready to stop wondering what's next and start creating it, I'd love to invite you to join FOUNDATION: Write Your Next Best Chapter—my six-week guided coaching experience designed to help you gain clarity, create a vision, and build a roadmap for your next season of life. Learn more and reserve your spot at TheRealDish.com. Because your story isn't over. In fact, the best chapter may still be waiting to be written and I look forward to guiding you through it, together.

What if heartbreak isn't something to avoid—but proof that you've truly loved something? After Egypt's unforgettable World Cup run, I found myself experiencing every emotion imaginable: pride, hope, joy... and ultimately, heartbreak. As an Egyptian living thousands of miles from where I was born, watching my country unite reminded me that some connections never fade. Home has a way of living inside you, no matter where life takes you. In this episode, I'm sharing why sports are never just sports, why millions of Egyptians—and immigrants around the world—felt every kick, save, and goal so deeply, and what this experience taught me about identity, community, resilience, and the courage to care. Because the opposite of heartbreak isn't happiness. It's indifference. And if your heart breaks, it means you showed up. You hoped. You believed. You loved something bigger than yourself. Whether you've ever cheered for your country, left home in search of another life, or simply cared enough to risk disappointment, this conversation is for you. In this episode you'll discover: Why sports can unite people across generations and continents The unique experience of loving two places at once as an immigrant What Egypt's World Cup journey taught me about resilience and hope Why heartbreak is often evidence of a life fully lived How choosing to care—even when it hurts—is one of the bravest things we can do Because a heart that's never broken... is probably a heart that's never been fully alive. ​______ You can get 15% off with my code THEREALDISH at checkout. Go to lineageprovisions.com/THEREALDISH and use code THEREALDISH.

What if the secret to healthy aging isn't another supplement, expensive gadget, or restrictive diet—but the small, consistent habits you practice every day? In this episode of The Real Dish, Mareya Ibrahim sits down with wellness entrepreneur, bestselling author, and founder of SUPERWELL and Well Inspired Travels, Lauren Pronger, to explore the eight pillars of wellness that support longevity, energy, resilience, and vibrant aging. Inspired by the principles in her book SUPERWELL, Lauren shares a holistic roadmap for improving your health from the inside out. Together, they unpack practical strategies for optimizing sleep, reducing stress, supporting hormone health, nourishing your body, moving with purpose, connecting with nature, strengthening relationships, and creating daily rituals that help you feel your best—at every age. If you're a woman navigating midlife, menopause, burnout, or simply looking for evidence-informed wellness habits that actually fit into real life, this conversation is filled with practical takeaways you can begin using today. In this episode, you'll discover: • The eight pillars of the SUPERWELL lifestyle and why they work together—not in isolation • The surprising habits that have the greatest impact on longevity and healthy aging • Why quality sleep is one of the most powerful anti-aging tools available • How movement, nutrition, and stress management influence hormone health and energy • The connection between nature, community, and emotional well-being • Simple wellness habits that improve resilience without overwhelming your schedule • How travel and immersive wellness experiences can become catalysts for lasting lifestyle change Whether your goal is to build muscle after 40, improve metabolic health, manage menopause symptoms, increase energy, or simply age with greater strength and vitality, Lauren's approach offers an achievable blueprint grounded in consistency—not perfection. Because healthy aging isn't about turning back the clock. It's about building a life that allows you to thrive for decades to come. healthy aging, longevity, women's health, wellness after 40, menopause, hormone health, sleep optimization, stress management, nutrition, movement, biohacking, wellness travel, healthy habits, resilience, midlife wellness, longevity lifestyle.

What is going on with the return of the super-skinny celebrity trend we thought we left back in the '90s? From red carpets to social media feeds, a new wave of dramatic weight loss has many women wondering if we're headed back to the era of heroin chic, crash diets, and impossible beauty standards. For those of us who grew up during the Kate Moss years, it feels eerily familiar—and frankly, a little alarming. In this episode of The Real Dish, Mareya takes a closer look at the cultural obsession with being thin and asks a more important question: What is it costing us? As celebrities grow visibly smaller, women everywhere are being sold the same old message in a new package—that thinner is better. But science tells a different story. Muscle, not skinniness, is one of the greatest predictors of longevity, independence, metabolic health, and quality of life as we age. Mareya shares her personal journey from growing up in the age of diet culture to becoming a passionate advocate for strength, resilience, and healthy aging. She also tackles the rise of GLP-1 medications, what happens when appetite disappears but nutritional needs don't, and why so many women are unknowingly sacrificing muscle in pursuit of a smaller number on the scale. If you're tired of shrinking yourself and ready to build a body that supports the life you want to live, this episode is for you. Because the goal was never to be skinny. The goal is to be strong. In this episode: Why the return of extreme thinness should concern women How the Kate Moss era shaped a generation's relationship with food and body image The surprising link between muscle and longevity What women need to know about GLP-1 medications and muscle loss Why protein becomes more important after 40 Strength training strategies for every age and fitness level How to measure progress beyond the scale What it means to age with power, not fear It's time to stop chasing smaller and start building stronger. Your future self will thank you.

What happens when you stop waiting for someone to join you and simply say yes to the adventure? In this inspiring episode of The Real Dish, Mareya explores the transformative power of solo travel with 74-year-old fitness competitor, adventurer, and vibrant ager Renee Landers (@reneefitat70). After spending much of her life putting others first, Renee began traveling the world on her own in her seventies—and it changed everything. Together, they discuss how solo travel builds confidence, expands your world, creates meaningful connections, and reminds you that it's never too late to reinvent yourself. Renee shares how embracing the "Power of Yes" opened doors to new experiences, friendships, and a level of freedom she never imagined possible. Whether you're dreaming of your first solo getaway or your next great adventure, this conversation is your invitation to stop waiting and start living. Because sometimes the best travel companion is you.

Welcome to the season of life where you stop living on autopilot. In this episode of The Real Dish, Mareya dives into the Midlife Audit—a simple but transformative process for evaluating where you are, where you've been, and where you want to go next. We'll unpack the signs that it's time for a reset, why change often feels uncomfortable before it feels liberating, and how to embrace reinvention as a natural part of growth. Whether you're navigating menopause, an empty nest, a career shift, or simply a desire for something more, this conversation will help you move forward with clarity, confidence, and a renewed sense of possibility. A midlife audit isn't about judging the life you've built. It's about making sure the life you're feeding next still fits who you've become. Because your most powerful era isn't behind you - it's right now.

What happens when you've spent your entire life pushing harder, doing more, and willing yourself through every challenge... only to realize your body isn't willing to come along for the ride anymore? In this deeply personal episode, I share the story behind my decision to start hormone replacement therapy (HRT) after years of white-knuckling my way through menopause. Despite eating well, training hard, supplementing, and doing "all the right things," I found myself exhausted, depleted, struggling to build muscle, and feeling increasingly disconnected from the woman I knew myself to be. I also open up about the emotional crash that followed my experience on Gordon Ramsay's Next Level Chef—a season of intense pressure, self-reflection, and ultimately, reinvention. This isn't just a conversation about hormones. It's about what happens when we reach our breaking point and finally give ourselves permission to stop suffering in silence. In this episode, we'll discuss: • Why three doctors told me I didn't need HRT • The lab results that finally gave me answers • The signs I missed (and the ones I ignored) • The emotional aftermath of chasing big dreams • What Madonna taught me about reinvention at every age • Why midlife isn't a crisis—it's an invitation If you've ever felt dismissed, stuck, exhausted, or unsure of who you're becoming, this conversation is for you. Because sometimes the breaking point isn't the end of your story. It's just the reinvention of it. Check out http://www.therealdish.com and sign up for weekly DISH and for a limited time, get my FREE 'The Heart of It' ebook for women 40+, including a free meal plan, valuable health hacks and a heart-friendly habits to keep your ticker happy. Women over 50 are at the highest risk of heart disease.

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

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