Change is a part of life—but in your 40s and beyond, it can feel messier, more emotional, and a lot harder to navigate. In this episode, I’m digging into why change often hits differently in midlife, the feelings it stirs up (spoiler: you’re not alone!), and how to move through it with more ease and self-compassion.

Whether you’re facing shifts in your health, relationships, career, or sense of self, this conversation is here to remind you that it’s okay to feel all the things—and that there’s real strength on the other side of transition.

THE WELL NOURISHED WOMAN COMMUNITY

👉 Want more support? Join The Well Nourished Woman—my free, off-social-media community for women 40+ navigating midlife health, hormones, and life changes. Get all the details and sign up, click HERE

MOCKTAIL AND MINGLE WITH ME

✨ Are you local to me in Southport, CT? Don’t miss my upcoming Mocktail & Mingle:Everything Changes After 40 event May 20th at 6:30pm—a fun, relaxed evening to connect, sip, and talk all things midlife. Grab your spot HERE to RSVP SPACE IS LIMITED!

✨ If you are not local join me on Zoom to Mocktail and Mingle! May 22nd at 6:30pm, same talk just in your sweats :) Click HERE to RSVP

I would love to hear from you! What did you think of the episode? Share it with me :)

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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What if your biggest challenge became your greatest calling?

That’s exactly what happened to Debra Erickson, who lost her vision to retinitis pigmentosa. At age 59, she did something extraordinary: she enrolled in culinary school — and became the only blind graduate in her class.

Today, Debra is the founder of The Blind Kitchen, where she’s making it possible for people with vision loss to cook independently and confidently.

The truth? The kitchen can be intimidating for anyone — sharp knives, hot pans, complicated recipes. Now imagine facing all of that without sight. In this powerful episode, Debra shares how she turned fear into purpose, building a business that helps others overcome their own kitchen anxieties.

What I love most is that her story isn’t just about blindness. It’s about resilience, creativity, and pushing through whatever’s holding you back — in the kitchen or in life.

Debra’s approach to cooking is all about making things organized, clear, and manageable — lessons that anyone can use, whether you’re a total beginner or just someone who wants to feel more confident making meals at home.

Her courage and innovation are truly inspiring, and I know you’ll come away from this conversation feeling empowered to tackle your own challenges.

🎧 Tune in now and meet Debra Erickson

To learn more about Deborah and her innovative kitchen tools click HERE

I would love to hear from you! What did you think of the episode? Share it with me :)

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.

What does homesteading look like when you live in suburban Los Angeles? Elizabeth Bruckner never imagined she'd become a passionate advocate for self-sufficient living – especially after years of killing every houseplant that crossed her threshold. However, a long-term chronic illness that left her bedridden forced her to reimagine her relationship with food and healing.

Desperate to regain her health, she abandoned processed foods and gradually shifted from her 27-year vegetarian diet to incorporate nutrient-dense, ethically sourced animal products. The improvements were dramatic, but it was the COVID pandemic that truly catalyzed her homesteading journey when even basic ingredients like garlic became temporarily unavailable.

"I didn't even know what broccoli looked like coming out of the ground – that's how divorced I was from my food," Elizabeth confesses. Today, she champions an accessible vision of homesteading that breaks free from the stereotypical image of rural living with livestock and acres of land. Instead, she focuses on finding joy in whatever aspects of self-sufficiency speak to you – whether that's fermenting foods, growing herbs as a "gateway drug" to gardening, or making cleaning products from fruit scraps.

Elizabeth's book, "The Homesteader Mindset," offers practical guidance for building sustainable habits without the overwhelm. Her approach acknowledges our modern lives while reclaiming traditional wisdom – proving that even "lazy gardeners" can create abundant food spaces through permaculture techniques that mimic nature's systems.

Ready to explore your homesteading potential? Visit Elizabeth's website for a free Homesteader Habit Tracker and discover how small daily practices can transform your relationship with food, health, and self-sufficiency – no matter where you live.

Links Talked About on the Podcast

Get the Fruit Scrap Vinegar Recipe HERE

Mason Tops (lids used for fermenting and preserving)

Acid Test Strips (tests for acidity of vinegar)

I would love to hear from you! What did you think of the episode? Share it with me :)

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.

Were going beyond kegels and talking about real solutions for incontinence in midlife

This week, we’re talking about something so many women deal with — but almost no one talks about: urinary incontinence.

After having twins, I thought leaking was just something I’d have to live with. I was told to do kegels and move on. But they didn’t help — in fact, they made things worse.

In this episode, I’m joined by Dr. Nigel Brayer, creator of the Iron-Clad Bladder System, who’s on a mission to change the conversation around bladder health. We talk about why traditional advice only addresses a small piece of the problem, and how your nervous system, hormones, stress, and even your hydration habits play a much bigger role than most people realize.

If you’ve ever felt embarrassed, frustrated, or just confused about what’s happening with your body — this one’s for you. You’re not alone, and you don’t have to just live with it.

Listen in and learn:

• Why kegels aren’t always the answer
• How menopause, stress, and certain foods impact bladder function
• What to do instead — including physical, nutritional, and nervous system support
• How to break the shame and take back control of your health

Learn more about Dr. Brayer and his free seminar on healing your bladder, April 17, 2025 8pm EST click HERE

To learn about Dr. Brayers Iron Clad Bladder program, click HERE

Find Dr. Brayer on IG HERE

I would love to hear from you! What did you think of the episode? Share it with me :)

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.

Discipline, perfectionism, and "healthy habits" can sometimes mask a dangerous relationship with food and exercise. Allison Yamamoto opens up about her journey from NCAA cheerleader to marathon runner, revealing how her pursuit of athletic excellence led her down a path of restrictive eating, overtraining, and eventually losing her period for several years.

What makes this conversation particularly powerful is how Allison's story uncovers the societal reinforcement that keeps many women trapped in unhealthy patterns. Despite serious health warning signs, doctors dismissed her concerns as "normal for an active woman." Friends and family praised her discipline and commitment to "health," unintentionally encouraging behaviors that were actually compromising her wellbeing.

The revelation that missing periods signal more than just fertility concerns becomes a crucial turning point. Hypothalamic amenorrhea indicates a body in survival mode, with serious implications for bone density, immune function, and long-term health. Yet this vital information remains largely unknown to many women pushing themselves toward arbitrary fitness goals while chronically underfueling.

Most striking is Allison's description of the mental burden – the constant calculations, food rules, and guilt that ran "like a tape" in the background of her mind despite appearing successful externally. This invisible struggle consumes enormous energy that could be directed elsewhere.

Through her coaching practice, Allison now offers women individualized support addressing both nutritional/exercise components and the psychological factors keeping them stuck. The hopeful message? Hypothalamic amenorrhea is reversible through lifestyle changes, with the return of menstruation serving as tangible evidence of healing.

Ready to transform your relationship with food and exercise? Discover what your body really needs without the rigid rules and restrictions that steal your mental freedom. Your period isn't just about fertility – it's a vital sign worth protecting.

To Learn More About Allison and her programs click HERE

I would love to hear from you! What did you think of the episode? Share it with me :)

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.

Emily Allen transformed her relationship with alcohol while raising her children, and now guides women in creating an exciting next chapter filled with clarity, authentic connections, and true freedom as they transition to their empty nest years.

• Daily wine had become a numbing ritual, especially during COVID lockdowns
• A horrible Christmas morning hangover became the turning point
• Dry January 2021 became the gateway to permanent sobriety
• Sleep quality dramatically improved within weeks of quitting
• "Wine mom culture" normalizes drinking as necessary for stress management
• Moderation attempts create mental gymnastics and decision fatigue
• Social relationships often shift, revealing which connections were alcohol-dependent
• Breaking neural pathways requires creating new evening rituals
• Midlife health risks from alcohol increase significantly, especially breast cancer risk
• Baseline anxiety levels noticeably decrease after sustained sobriety
• Empty nesting provides the perfect opportunity for transformation
• Emily now offers a 12-week group program launching May 12th

Visit livingfreewithemily.com to join the waitlist for Emily's 12-week group program or take her free "alcohol-free personality" quiz.

I would love to hear from you! What did you think of the episode? Share it with me :)

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.

Elizabeth Cush, licensed clinical counselor and women's life coach, explores the complex challenges of midlife and menopause for women who feel overwhelmed by physical changes, shifting family dynamics, and societal expectations.

• Menopause brings significant physical and emotional changes that can make women feel disconnected from their former selves
• Brain fog, memory issues, and body changes are common experiences during perimenopause and menopause
• Women often struggle with the "illusion of control" as their bodies change in ways that dieting cannot prevent
• Self-compassion is more effective than self-criticism for creating positive change and emotional wellness
• Research shows being kind to yourself creates better outcomes than harsh self-judgment
• Boundary-setting is essential for women who have been socialized to prioritize others' needs above their own
• Caregiving without boundaries leads to depletion, resentment, and strained relationships
• Being highly sensitive is a genetic trait that affects how deeply you process sensory information
• Change is possible at any age - even when external options seem limited, internal transformation remains available

Connect with Elizabeth through her counseling website at progressioncounseling.com, her coaching site at elizabethcush.com, or through her podcast "Awaken Your Wise Woman."

Connect With Elizabeth for coaching HERE
Biz's Group Support for Sensitive Women HERE

Are You Highly Sensitive? Click HERE to find out.

I would love to hear from you! What did you think of the episode? Share it with me :)

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.

If there is one thing that women in midlife women contend with it is our ageing skin. Today I am talking with skincare expert and the owner of Magnolia Skin Essentials Lisa Duffy. Lisa inspires women to embrace aging with confidence through well-tested, clean skincare. We explore the significance of combatting aging and maintaining beauty in midlife.

• Importance of aging gracefully while embracing beauty
• The journey of creating Magnolia Skin Essentials
• Understanding the benefits of magnolia bark extract
• The concept of clean versus natural skincare
• Nutritional aspects influencing skin health
• Lisa’s simple and effective skincare regimen
• Choosing the right products tailored to individual needs
• Empowering women to find peace with aging
• Highlighting personal beauty narratives and experiences

Check out Magnolia Skin Essentials for resources and a free skincare guide to help you understand the best products for mature skin.

To Find out More About Lisa and her skincare line click HERE

Get 50% off one product on your first order! Click HERE

I would love to hear from you! What did you think of the episode? Share it with me :)

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.