130: Breaking Free from Diet Culture through Raw Foods with Melissa Maris

In this compelling conversation, holistic nutritionist Stacey Heiny sits down with Melissa Maris, a passionate advocate for raw vegan living who has been thriving on this lifestyle since 2014. After years of yo-yo dieting, severe gut issues, and hitting rock bottom with her health at age 34, Melissa discovered the transformative power of a low-fat raw vegan diet. Now, 11 years later, she shares her journey of healing and the practical wisdom she's gained along the way.

Guest Bio

Melissa Maris is a raw vegan educator, recipe developer, and photographer who champions animal welfare and optimal health through plant-based living. She speaks at various events and summits, has created over 1,000 raw vegan recipes across 28 eBooks, and runs an online community helping others transition to and thrive on a raw food lifestyle. Known as Raw Food Romance on social media, she combines her culinary creativity with practical solutions for sustainable healthy living.

Episode Overview

Melissa shares her powerful transformation story, from working at a health food store while secretly struggling with candida, cystic acne, and disordered eating patterns, to discovering the missing pieces that made raw veganism finally work for her. The conversation explores practical strategies for incorporating more raw foods, strengthening gut health, and creating a sustainable approach to healthy eating without restriction or guilt.

Key Topics Discussed

• The critical difference between high-fat and low-fat raw vegan approaches
• Why adequate calorie intake is essential for raw food success
• Building digestive strength through fiber diversity and gradual adaptation
• The role of psyllium husk in gut healing and recipe creation
• Balancing raw and cooked foods without demonizing either
• Creating convenience foods like dehydrated wraps for busy lifestyles
• The importance of meal timing and frequency on a raw diet
• Mindset shifts that support long-term healthy habits

Notable Insights

• Most raw food diets fail due to undereating and excessive fat consumption
• The gut microbiome needs time to adapt to higher fiber intake
• Cooking methods matter: steaming and boiling preserve more nutrients than high-heat methods
• Starting the day with fruit provides sustainable energy and supports proper digestion
• Creating raw versions of familiar foods helps with social situations and travel

Resources Mentioned

• Hand Salads: Raw Vegan Wraps (available as eBook and hardcover)
• Over 28 raw vegan recipe eBooks covering burgers, tacos, ice cream, and more
• Community School at rawfoodromance.com for live classes and support
• Excalibur dehydrator for creating wraps and warming foods

Connect with Melissa Maris

• Instagram: @rawfoodromance
• YouTube: Raw Food Romance
• Website: rawfoodromance.com
• eBooks: payhip.com/rawfoodromance (use code RAWFOOD40 for 40% off)

Episode Takeaway

Melissa's journey reminds us that true health transformation isn't about perfection or restriction, but about finding an approach that nourishes both body and soul. By focusing on abundance rather than limitation, adequate nutrition rather than deprivation, and thinking of our future selves when making daily choices, we can create sustainable changes that last a lifetime.

About Your Host

Stacey Heiny is a Certified Holistic Nutritionist and Plant-Based Nutrition Coach who founded The Herban Farmacy to help women transform their health through whole food, plant-based living. Having interviewed over 150 experts in the wellness world and broken free from her own struggles with food, she brings both professional expertise and personal understanding to every conversation. Stacey lives in Indiana where she and her husband Kyle own an organic produce farm.

Connect with Stacey:

• Website: theherbanfarmacy.com
• Instagram: @theherbanfarmacy

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