EP 149 - The One Decision That Will Change Your Wellness Journey
Release Date: 08/18/2025
EP 151 - Redefining Social Drinking: A Zero-Proof Lifestyle with Sam Moore
The Real Dish
Welcome to another episode of The Real Dish. I’m your hostess with the mostess, Chef Mareya, The Fit Foodie and I have a question for you. What happens when you take alcohol out of the equation? Do the celebrations stop… or do they actually get more meaningful? In this episode 151, we’re exploring a movement that’s gaining serious momentum: the non-alcoholic and zero-proof lifestyle. During Sober October and beyond, more people are rethinking their relationship with drinking — not out of deprivation, but out of a desire to live sharper, healthier, and more present....
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EP 150 - Eating Well Without the Weight of Perfection
The Real Dish
September is Mental Health Awareness Month, today we’re diving into something that affects way more people than you might realize—our relationship with food. Now, if you love food like I do but also care about your health and fitness, you’ve probably felt this at some point: Am I enjoying this too much? Am I eating too much? Too little? Should I be more disciplined? I’ve been on both sides of this fence—from my life as a chef celebrating every flavor to my time training for a bikini competition where food became numbers and rules. Today, I want to share my story, give you some stats...
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EP 149 - The One Decision That Will Change Your Wellness Journey
The Real Dish
You make over 35,000 decisions every single day—from whether to hit snooze to what you eat for lunch to how you respond to that passive-aggressive email. But there’s one decision that rises above all the others, and it can set the tone for your entire week, your health, and your longevity: Prioritizing your mental well-being. In this episode, I’m sharing 8 science-backed “Mindset Moves” to help you start your week strong, boost your energy, protect your peace, and make the rest of your decisions easier. We’ll dig into the research on how a poor diet, sedentary lifestyle, and...
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EP 148 - Stress-Free Aging: EU Rituals to Ditch Hustle Culture
The Real Dish
Welcome back to a new season of The Real Dish! I'm your hostess with the mostess, Chef Mareya, The Fit Foodie and I'm here to dish up real food for thought on how to live well and thrive - especially in midlife. If you described the way most people live in the U.S. to someone in the south of France or the heart of Madrid, they’d probably blink at you in disbelief. Early dinners eaten standing up. Everything low-fat, sugar-free, gluten-free. Coffee in to-go cups. Eating alone at your desk. Skipping meals to “save calories.” Grinding all day, wearing stress like a badge of...
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EP 147: Why removing artificial colors isn't enough: The top 10 issues in food that deserve our attention
The Real Dish
The FDA is finally banning a few food dyes... but why are we still swallowing chemicals that Europe kicked to the curb over a decade ago? Your protein bar, your salad dressing, even your kid’s cereal — they’re all hiding ingredients that mess with your brain, hormones, and gut... and you probably have no idea. And here’s the kicker: There are over 14,000 food additives approved for use in the U.S. — many of which have never been tested for long-term safety. So yeah, pulling Red 3 is a start… but it barely scratches the surface. As consumers, we’ve been left to play detective —...
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EP 146 - What supplements do I REALLY need and why is liposomal encapsulation one to watch - with Dr. Thomas Levy
The Real Dish
Welcome back to The Real Dish, where we serve up the truth about food, health, and everything in between. I’m your host, Chef Mareya, and today, we’re diving headfirst into the overflowing world of supplements—because let’s be real, the options are endless, and the confusion? Next level. Are those pricey powders and pills really doing anything? What does your body actually absorb—and what’s just expensive urine? And what’s the deal with this next-gen tech called liposomal encapsulation that promises better results with smaller doses? To help us cut through the...
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EP 145 - Top 10 TikTok Food Myths Debunked
The Real Dish
Hey fitfam, welcome back to The Real Dish—where we keep it real about food, wellness, and living your best, most nourished life. I’m Chef Mareya, The Fit Foodie, and today we’re diving into the sometimes ridiculous, often confusing world of TikTok food myths. We’ve all seen those 15-second videos that swear one food will change your life, heal your gut, cure your skin, and probably pay your bills. But what’s the truth? Today, I’m breaking down 10 of the most viral food myths—and giving you the real deal on what’s fact, what’s fiction, and what’s somewhere in between. ...
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EP 144: Emotional Eating & Hormones: Craving Control in Real Life
The Real Dish
Today we’re diving into a topic that hits home for so many of us: Emotional Eating and Hormones: How to Control Cravings in Real Life. So, if you’ve ever found yourself elbow-deep in a bag of chips or searching for chocolate at 9 PM — and then wondering, "Why did I even do that?" — this episode is for you. We'll break down: 1) What is emotional eating 2) The Hormone Connection 3) Real Life Craving Triggers 4) Tools to Regain Control Emotional eating is a human experience. It doesn’t mean you’re broken. When hormones are shifting, stress is high, or you’re feeling...
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EP 143: Why Intuitive Eating Might Not Be Your Best Bet for Health and Muscle in Midlife
The Real Dish
Today, we’re diving into a controversial topic: intuitive eating. You’ve probably heard that intuitive eating is the ultimate way to build a healthy relationship with food. But does it really work for midlife women who want to manage their hormones, optimize their health, and build muscle? The truth is, while intuitive eating has some benefits, it’s not always the best approach for midlife women. In this episode, we’re breaking down why—and what you can do instead. Show notes; Try my FitLife Foodie Meal Prep App and eat for your specific goals and needs - because no one is like...
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EP 142: How to Eat to Build Muscle and Burn Fat After 40
The Real Dish
Welcome to The Real Dish with Chef Mareya. Today we’re diving into a topic that’s close to my heart—"How to Eat to Build Muscle and Burn Fat After 40." Now, as we age, our bodies change, and so do our nutritional needs. It’s not just about shedding a few extra pounds; it’s about fueling our bodies to build lean muscle, boost metabolism, and feel our absolute best. Over the next 30 minutes, we’ll explore why these changes happen, the science behind nutrition after 40, practical dietary strategies, and why snacking can create a fitter, stronger you. Let's break it down....
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You make over 35,000 decisions every single day—from whether to hit snooze to what you eat for lunch to how you respond to that passive-aggressive email. But there’s one decision that rises above all the others, and it can set the tone for your entire week, your health, and your longevity: Prioritizing your mental well-being.
In this episode, I’m sharing 8 science-backed “Mindset Moves” to help you start your week strong, boost your energy, protect your peace, and make the rest of your decisions easier. We’ll dig into the research on how a poor diet, sedentary lifestyle, and unmanaged stress can wreck your health—and how a few intentional habits can turn it all around.
What You’ll Learn in This Episode:
Why starting your week with mental well-being in mind is the ultimate “keystone decision” for success.
The scary stats on how poor diet, stress, and inactivity affect your brain, body, and lifespan.
8 simple, actionable mindset moves to boost your focus, energy, and emotional resilience.
The 8 Mindset Moves:
Start with Stillness – Begin your day with 5 minutes of quiet, prayer, or meditation.
Brain Dump Your Stress – Clear your head by getting thoughts onto paper.
Hydrate Like You Mean It – 20 oz. of water + electrolytes before coffee.
Move Your Body, Clear Your Mind – Even 20 minutes can reset your mood.
Eat Like You Give a Fork – Nourish your brain and body with real, whole foods.
Guard Your Digital Gate – Don’t let your phone hijack your mind before you’re ready.
Say No Without Guilt – Protect your peace like it’s your retirement plan.
Feed Your Soul – End your day with something that uplifts and recharges you.
Links & Resources Mentioned in This Episode:
Grab your free Monday Mindset guide: WILL GIVE YOU THE GUIDE
Superfood Sprinkle – your daily boost of adaptogens, seeds, and flavor in one easy shake. https://www.mysuperfoodsprinkle.com/
Follow me on Instagram and let me know if this helped you: @ChefMareya