The Real Dish

The Real Dish is for women who know they're not done yet. Each week, chef, author and wellness advocate Mareya Ibrahim-Jones explores the conversations that help women build strength, reclaim their health, rediscover their purpose and create a life they love. Through Mareya's FIT Method—Fuel, Ignite, Transform—you'll learn how to nourish your body, spark new possibilities and boldly reinvent what's next. From health and hormones to travel, purpose, faith and reinvention, every episode is designed to help you step into your Power Era (we're done with the term 'midlife'). Because your best era isn't behind you. It's being fueled right now.

EP 163 - Heartbreak Means You're Alive: Why Mourning Can Light a Fresh Fire 07/10/2026

EP 162 - The SUPERWELL Blueprint | 8 Science-Backed Habits to Age Better with Lauren Pronger 07/01/2026

EP 162 - The SUPERWELL Blueprint | 8 Science-Backed Habits to Age Better with Lauren Pronger 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. /episode/index/show/recipesforyourbestlife/id/41922525

EP 161 - Why Strong Crushes Skinny Everyday 06/24/2026

EP 161 - Why Strong Crushes Skinny Everyday 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. /episode/index/show/recipesforyourbestlife/id/41794585

EP 160 - Table For One: The Surprising Magic of Solo Travel 06/18/2026

EP 159 - The Midlife Audit: Reinvention and Embracing Change 06/09/2026

EP 158 - The Breaking Point: HRT and Reinvention after Next Level Chef 06/02/2026

EP 157 - Fix Your Gut, Fix Your Life: The Missing Link to Energy, Metabolism & Longevity 03/31/2026

EP 157 - Fix Your Gut, Fix Your Life: The Missing Link to Energy, Metabolism & Longevity 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) (website) Dr. Will Bulsiewicz’s YouTube channel /episode/index/show/recipesforyourbestlife/id/40684320

EP 156 - Food = Power: On Nutrition, Culture, and Real Wellness in the Digital Age 03/15/2026

EP 156 - Food = Power: On Nutrition, Culture, and Real Wellness in the Digital Age 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) Whole Foods Market Alfalfa's Markets /episode/index/show/recipesforyourbestlife/id/40487665

EP 155 - How to name, where to find, what to pick and how to enjoy - food 02/23/2026

EP 155 - How to name, where to find, what to pick and how to enjoy - food What do lasagna, punch, and your midnight cookie cravings have in common? More than you’d ever guess. Today, I’m serving up something totally different—a mashup episode that takes us from the surprising origins of the words on your dinner plate to the hidden spots where travelers find real food magic, and finally, into the deep conversation we don’t have enough about: what’s really driving your cravings. I sat down with Mark Morton, author of Cupboard Love, who dropped some serious mind-benders—like the fact that lasagna is related to the word for bedpan (I’m still processing that one) and that companion actually means someone you break bread with. Then Kenny Dunn, founder of Eating Europe, joined me to talk about why the best meals aren’t the Instagram-famous spots, but the tiny places where locals line up for just one thing. And in my solo segments, I get real about protein confusion, the truth about farm-raised versus wild-caught, and the emotional roots of the cravings that have us standing in front of the pantry at midnight. If you’ve ever wondered where food words come from, how to eat like a traveler instead of a tourist, or why you’re reaching for the cookie jar when what you really need is something deeper—this episode is for you. Let’s get curious together. 0:00 – Intro: Why This Mashup Episode Is Different 2:14 – Interview with Mark Morton: The Surprising Origin of Lasagna 3:49 – Why Pantry Has Nothing to Do With What You Store 4:13 – The Beautiful Meaning of "Companion" 5:28 – Shakespeare Never Ate a Banana 6:35 – How Language Borrows From Invaders and Settlers 8:16 – The Punjabi Origin of Punch 9:58 – Interview with Kenny Dunn: Finding the Places Locals Love 10:50 – Why Instagram-Famous Spots Usually Disappoint 12:37 – What European Markets Teach Us About Community 15:04 – Solo Segment: The Truth About Protein Quality 22:14 – Farm-Raised vs. Wild-Caught: Why It Matters 24:27 – What Your Grandparents Knew About Eating Meat 29:10 – How to Calculate Your Protein Needs 31:45 – Solo Segment: Cravings Are Messengers, Not Enemies 35:20 – The Emotional Triggers Behind Late-Night Eating 39:10 – Restrictive Dieting and Disordered Eating 42:15 – Tools to Regain Control: The 90/10 Rule 44:35 – Final Thoughts and Challenge to Stay Curious MENTIONED RESOURCES Book: Cupboard Love: A Dictionary of Culinary Curiosities by Mark Morton Company: Eating Europe (culinary tour company) Product: Superfood Sprinkle by Chef Mareya Program: Eat to Thrive program Tool: Meal prep app at Website: Discount Code: REAL DISH (for Superfood Sprinkle) Book: Eat Like You Give a Fork: The Real Dish on Eating to Thrive by Chef Mareya /episode/index/show/recipesforyourbestlife/id/40190150

EP 154 - Passport to Flavor: What its like cooking on a private yacht with Chef Abby Cheshire 01/26/2026

EP 153 - 57 Good Steps To a Great Fitlife 01/16/2026

EP 152 - I Went to Italy's White Truffle Festival. Here's What I Learned 12/17/2025

EP 152 - I Went to Italy's White Truffle Festival. Here's What I Learned I just stepped out of the intoxicating, earthy air of the White Truffle Festival in Alba, Italy, and my entire perspective on this culinary unicorn has changed. What if everything you thought you knew about truffles—their flavor, their cost, even that bottle of truffle oil in your pantry—was missing the point? In this solo deep-dive, I’m pulling back the curtain on the world’s most mysterious and fleeting luxury ingredient. We’re moving beyond the hype to the heart of the matter: why truffles don’t actually taste like anything, the shocking truth about most truffle products, and how a single shaving can teach us about patience, nature, and the art of savoring. I’ll share exactly how to select, store, and savor real white truffles, what I learned from the legendary hunters and their dogs, and the surprising health benefits wrapped up in that earthy aroma. This is a conversation about reconnecting with the sensual, intentional joy of food. If you’re ready to experience luxury in its most authentic form, join me at the chef’s table. 0:00 – Introduction: The Intoxicating World of White Truffles 2:14 – The Sensory Experience: Why Truffles Are an Aroma, Not a Flavor 6:38 – The Hard Truth About Truffle Oil and Synthetic Products 11:25 – How to Select a Quality Truffle: Smell, Feel, and Look 15:10 – Understanding the Price: The Luxury of the Forest Floor 18:45 – The Art and Spirit of Truffle Foraging with Dogs 23:30 – Cooking For the Truffle: Pairings and Principles 27:15 – How to Store Truffles and Why Time is the Enemy 29:40 – The Surprising Health Benefits of White Truffles 31:20 – Final Reflections: Reverence for Nature and Seasonal Joy 32:50 – Closing Thoughts and Upcoming Culinary Adventures Mentioned Resources Superfood Sprinkle (Chef Mareya's seasoning blend) - Available at with code REALDISH Free F.I.T. Guide (Fuel, Inspire, Thrive) - Available at Chef Mareya's Website: Movie Reference: Pig /episode/index/show/recipesforyourbestlife/id/39441625

EP 151 - Redefining Social Drinking: A Zero-Proof Lifestyle with Sam Moore 09/23/2025

EP 151 - Redefining Social Drinking: A Zero-Proof Lifestyle with Sam Moore 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. In fact, nearly 40% of U.S. adults say they’re actively trying to drink less, and the NA beverage market is set to explode by 30% in the next few years. To help us unpack this shift, I’m joined by Sam Moore, the creator of Hazlo — a brand that proves you don’t need alcohol to have bold, complex, and craveable flavors in your glass. Together, we’ll talk about the trends fueling this movement, why it’s resonating so deeply right now, and how zero-proof drinks are changing the way we connect and celebrate. So if you’ve ever wondered whether you’d feel better, sharper, or more you without alcohol, this conversation is going to spark something. Discount on Hazlo NA drinks: Receive a 10% discount on a 24-pack with all 3 flavors! (. 00:00 Introduction: The growing trend of non-alcoholic lifestyles 02:38 Sam Moore’s personal story: The catalyst for change 05:07 Pinpointing the physical and mental impact of alcohol 07:51 The generational shift: Why younger people are drinking less 09:54 The social pressure and awkwardness of not drinking 12:32 The inspiration behind creating the Aslo brand 15:20 Formulating for flavor, mouthfeel, and experience 19:40 The functional benefits of Aslo’s adaptogen blend 24:38 Addressing the misconception that there are no good NA options 27:15 The instant gratification trap of alcohol vs. feeling good tomorrow 32:39 The frustration of limited NA options at bars and restaurants 36:39 Five actionable tips for a successful Sober October 50:18 How to join the Aslo challenge and where to find the products /episode/index/show/recipesforyourbestlife/id/38327780

EP 150 - Eating Well Without the Weight of Perfection 09/07/2025

EP 149 - The One Decision That Will Change Your Wellness Journey 08/18/2025

EP 149 - The One Decision That Will Change Your Wellness Journey 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 /episode/index/show/recipesforyourbestlife/id/37845750

EP 148 - Stress-Free Aging: EU Rituals to Ditch Hustle Culture 08/01/2025

EP 147: Why removing artificial colors isn't enough: The top 10 issues in food that deserve our attention 05/19/2025

EP 147: Why removing artificial colors isn't enough: The top 10 issues in food that deserve our attention 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 — trying to decode labels, memorize chemical aliases, and guess whether what we’re eating is actually safe. So in today’s episode, we’re breaking it all down. What the FDA’s announcement really means, why it’s taken so long, and what you can do right now to stop being a food system guinea pig and start taking back control of your plate. JUST FOR YOU: Grab my FREE 7-day smoothie challenge recipe guide here and fuel up on high-powered sustenance to get you ready for summer. https://chefmareya.com/ Superfood Sprinkle: It's your last chance to grab our Superfood Sprinkle Gift Box before she goes buh-bye. Over $32 worth of freebies for just $34.99. https://www.mysuperfoodsprinkle.com/products/buy-1-get-a-free-refill-shipping Welcome to The Real Dish, the podcast where we break down what’s really going on in our food system — without the fluff, fillers, or funky additives. I’m your host, Chef Mareya — chef, nutritionist, mom, food activist, and the creator of Superfood Sprinkle and EatCleaner. And today, we’re peeling back the label on something that should be good news… but needs a deeper look. The FDA just announced that artificial colors — like Red 3, Yellow 5, and Blue 1 — are being phased out within the next two years. Yes, they’re finally listening to the science, the petitions, and the parents who’ve been shouting this from the rooftops for decades. And while that’s a step in the right direction, here’s the truth: it’s not enough. Cleaning up our food supply isn’t just about removing bright red cereal dye. It’s about looking at everything that’s slipping into our food system — and what it’s doing to our bodies. So in this episode, we’re unpacking the Top 10 Food Issues You Should Actually Be Paying Attention To — with real talk, real solutions, and zero guilt. Let’s dig in. 🥄 SEGMENT 2: The 10 Food Issues That Deserve Our Attention (And What To Do Instead) 1. Ultra-Processed Foods Are Still the Real Villain We’re talking beyond junk food — this includes “healthy” snacks like protein bars, frozen meals, and meat substitutes. If it’s shelf-stable for 3 years and made in a lab, it’s not fuel. It’s filler. 🎯 Instead: Think real food first. Keep it simple — fruits, veggies, eggs, nuts, lentils, clean protein. Snack on what your body recognizes as food. 2. Artificial Sweeteners: The Bitter Truth Sucralose, aspartame, and friends are marketed as “guilt-free,” but studies show they can wreck your gut microbiome, mess with insulin, and leave you craving even more sweets. 🎯 Instead: Try monk fruit or stevia in their purest form, or use spices like cinnamon and vanilla to retrain your sweet tooth. Fruit’s sweetness + fiber = win-win. 3. Artificial Colors & Flavors = Chemical Confetti Sure, Red 3 is on its way out — but others are still around. These synthetic ingredients don’t nourish you — they trick your brain and burden your liver. 🎯 Instead: Turmeric, beet juice, spirulina, and real herbs pack both color and health benefits. Bonus: they actually do something for your body. 4. Inflammatory Oils Are Still Sneaking In Cheap seed oils like soybean, corn, and canola are oxidized, processed, and high in omega-6 fats that can increase inflammation — especially harmful for your heart, joints, and hormones. 🎯 Instead: Cook with avocado oil, olive oil, ghee, and grass-fed butter. These support hormonal balance and have a better heat profile. 5. Endocrine Disruptors in Packaging Plastics, can linings, and waxy wrappers often contain hormone-disrupting chemicals that mimic estrogen — which is especially risky during perimenopause and beyond. 🎯 Instead: Use glass, stainless steel, and silicone storage. Look for BPA-free cans and never, ever microwave plastic. Hormone health starts with what you store your food in. 6. Pesticide Residues on Produce Even your “healthy” kale could be laced with chemicals. Pesticides like glyphosate have been linked to gut issues, hormone disruption, and even cancer. 🎯 Instead: Buy organic for the Dirty Dozen, rinse produce thoroughly, and use a food-safe wash (like EatCleaner!) to help remove waxes and residues. Cleaner food = cleaner cells. 7. America’s Fiber Deficiency = Gut Dysfunction Less than 5% of Americans get enough fiber. That means bloating, slow digestion, blood sugar spikes, and poor detox. Gut health isn’t optional — it’s foundational. 🎯 Instead: Aim for 25–30g a day. Add chia, flax, lentils, oats, berries, leafy greens, and eat the peel when you can. Your microbiome will thank you. 8. Additives & Preservatives with Hidden Side Effects From titanium dioxide to carrageenan, many additives are legal… but are they safe long-term? Some disrupt digestion, immunity, and even your brain fog levels. 🎯 Instead: Stick to foods with short, recognizable ingredient lists. If it sounds like a lab experiment, skip it. Cook from scratch more often — your body deserves the real thing. 9. Antibiotics in Livestock Are Still a Problem Antibiotics in meat don’t just affect animals — they disrupt your gut bacteria and fuel antibiotic resistance. 🎯 Instead: Look for “antibiotic-free,” “organic,” or “pasture-raised” labels on meat, poultry, eggs, and dairy. Quality matters more than quantity. 10. Genetically Modified Ingredients (GMOs) Are Harder to Spot Than Ever Most corn, soy, and canola in the U.S. are genetically engineered to tolerate heavy pesticide spraying — which means you’re likely consuming those chemicals, too. 🎯 Instead: Choose USDA Organic or “Non-GMO Project Verified” when buying processed or packaged goods. Avoid hidden GMOs by limiting processed foods altogether. 🔁 QUICK SUMMARY: What You Can Start Doing Today * Read ingredient labels like you’re scanning a dating app — no red flags. * Eat more plants, especially in their whole form. * Cook at home more often with real, colorful, nourishing ingredients. * Switch out seed oils and artificial sweeteners for gut-loving, hormone-supportive options. * Store food in materials that love your hormones back. * Support brands doing better. Vote with your fork. 🎙️ OUTRO So yes, we’re getting rid of some food dyes — finally. But that’s just the appetizer. If we want the full entrée of health, we need to look at what’s in our food, how it’s made, what it’s stored in, and how it fuels or fails us. The good news? You don’t need to overhaul your life overnight. Start small. Make one better swap this week. Upgrade one meal. Read one more label. Awareness is the gateway to action — and once you know better, you eat better. If this episode gave you something to chew on, make sure to subscribe, leave a 5-star review, and share it with someone who’s still living on rainbow-colored cereal and Splenda coffee. Until next time, stay spicy, stay smart, and keep dishing the truth. /episode/index/show/recipesforyourbestlife/id/36603580

EP 146 - What supplements do I REALLY need and why is liposomal encapsulation one to watch - with Dr. Thomas Levy 04/25/2025

EP 145 - Top 10 TikTok Food Myths Debunked 04/14/2025

EP 145 - Top 10 TikTok Food Myths Debunked 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. Let’s dig in! P.S. If this was helpful, would you share it with your friends and family? That's my virtual tip jar. :-) Chef Mareya Recomends For my favorite enzymes to help with digestion, try Masszymes from BIoptimzers and get an additional 10% off: I'm a big fan of electrolytes for hydration. Try out Sports Research electrolytes, made with coconut water and no artificial colors, flavors or sweeteners. I've been loving the greens, too! Show notes: Myth #1: “Raw garlic on an empty stomach kills parasites and viruses.” Garlic is powerful, no doubt. It has antimicrobial and heart-loving properties—but eating it raw on an empty stomach like it’s some ancient cure-all? That’s a bit of a reach. What’s real: Allicin—the active compound in garlic—is legit, especially when garlic is crushed and left to sit for 10 minutes. But no, it’s not going to wipe out every parasite or virus in your body. And your breath? Let's just say...social distancing might apply. Myth #2: “Seed oils are toxic and should be avoided at all costs.” This one has TikTok in a chokehold. While ultra-refined seed oils used in fast food and packaged snacks can contribute to inflammation, the word “toxic” is being thrown around way too loosely. What’s real: Balance is the name of the game. Minimize processed foods, yes. But there’s no need to panic over a bit of sunflower oil in your hummus. Instead, prioritize whole, anti-inflammatory fats like olive oil, avocado, nuts, and seeds. Myth #3: “Fruit is bad because it’s full of sugar.” Let me just say this loud for the people in the back: Fruit is NOT the enemy. What’s real: Fruit contains natural sugars, sure—but it also comes with fiber, water, vitamins, minerals, and antioxidants. It supports gut health, brain function, and heart health. Want to balance your blood sugar? Pair fruit with protein or fat. Don’t fear the banana. Myth #4: “Chlorophyll water clears your skin and makes you smell better.” It sounds magical. Glowy skin and minty freshness just by sipping green water? Mmm… not quite. What’s real: Chlorophyll has some antioxidant and anti-inflammatory properties, but the effects from bottled chlorophyll water are minor at best. If it’s part of your healthy habits and makes you drink more water, cool. Just don’t expect it to replace your skincare or deodorant. Myth #5: “Celery juice cures everything.” It’s green, it’s trendy, and it had a serious moment on TikTok. But the cure-all claims? Overstated. What’s real: Celery juice is hydrating and contains some minerals, but there’s zero scientific proof that it heals chronic illnesses or balances your gut on its own. Want the benefits of celery? Just eat the whole stalk—and include it in a nutrient-dense, fiber-rich diet. Myth #6: “The carnivore diet is the healthiest way to eat.” Meat-only diet = peak health? That’s what some TikTokers claim. But science and long-term health markers say otherwise. What’s real: Eliminating ultra-processed foods can make any restrictive diet feel good at first. But going completely carnivore cuts out essential fiber, antioxidants, and plant compounds that support your gut, heart, and brain. Long-term? It can increase your risk of nutrient imbalances, inflammation, and chronic disease. Plants matter. Period. Myth #7: “You should never eat after 6 PM.” TikTok loves a strict rule. But food timing isn’t one-size-fits-all. What’s real: Late-night eating can disrupt digestion and sleep if you’re overeating or eating heavy, sugary foods. But your metabolism doesn’t just shut off at 6 PM. Focus on what and how much you’re eating, not just the clock. Myth #8: “Frozen fruits and veggies are less nutritious than fresh.” This one's an old myth that keeps getting recycled. TikTok just made it trend again. What’s real: Frozen produce is often flash-frozen at peak ripeness, locking in nutrients. In some cases, it can even be more nutritious than “fresh” produce that’s been sitting in transit or on store shelves for days. Keep your freezer stocked—it's a budget-friendly nutrition hack. Myth #9: “You need to drink a gallon of water a day.” It sounds simple and motivational: a gallon a day keeps the toxins away. But is it necessary? What’s real: Hydration matters—but your needs vary by body size, activity, climate, and diet. Forcing a gallon of water can actually flush out electrolytes and leave you feeling off. Instead, drink consistently, watch your urine color (pale yellow is ideal), and eat hydrating foods like fruits and veggies. Myth #10: “Alkaline foods can change your body’s pH and prevent disease.” The “alkaline diet” trend got a boost on TikTok with claims that it prevents cancer, cures inflammation, and balances your pH. Sounds great, right? What’s real: Your body tightly regulates blood pH on its own. You cannot change your body’s overall pH through food. That said, alkaline foods like leafy greens, fruits, and veggies are still great for you—not because of their pH, but because they’re packed with nutrients. So yes to greens, no to magical thinking. The Real Dish Takeaway Host: Here’s what I want you to walk away with: The truth isn’t always trending—but it always works. Don’t let a 15-second video override your common sense or your body’s wisdom. Be curious, question boldly, and nourish yourself with balance, not extremes. If this episode cleared the confusion for you, share it with a friend who’s been sucked into the TikTok rabbit hole. And DM me if there’s a myth you want me to bust next. I’m here for it. Until next time, eat like you give a fork. Love you, mean it. Bye! /episode/index/show/recipesforyourbestlife/id/36113540

EP 144: Emotional Eating & Hormones: Craving Control in Real Life 03/28/2025

EP 143: Why Intuitive Eating Might Not Be Your Best Bet for Health and Muscle in Midlife 03/14/2025

EP 142: How to Eat to Build Muscle and Burn Fat After 40 02/28/2025

EP 141: Cooking Up Confidence and Vitality: Why your future is on the end of your fork 02/10/2025

EP 140 - Protein questions answered: How Much and What Kind of Protein to Thrive? 01/24/2025

EP 139 - HRT or Natural? Navigating Menopause Your Way 01/17/2025

EP 138 - Detox without the Drama: How to easily release toxins every day for a healthier life 01/11/2025

EP 138 - Detox without the Drama: How to easily release toxins every day for a healthier life Detox Without the Drama" Welcome to The Real Dish! I’m Chef Mareya, your guide to practical, no-nonsense conversations about health, wellness, and living your best life. Today, we’re tackling a hot topic: detoxing. But let’s get real—most detox plans are dramatic, extreme, and, frankly, unsustainable. So in this episode, we’re going to explore how to detox without the drama. No juice cleanses, no starvation, no gimmicks—just simple, effective ways to help your body do what it’s already designed to do. Why Detox Isn’t What You Think First, let’s debunk the detox myth. Your body already has built-in detox systems—your liver, kidneys, lungs, and even your skin are working 24/7 to eliminate toxins. So, you don’t need a magic potion or expensive cleanse to “detox.” What we can do, though, is support those systems. Think of it like giving your body a little extra love so it can function more efficiently. A real detox is less about deprivation and more about nourishment. The Foundations of Gentle Detox So, how do we detox without all the drama? It starts with a few simple, foundational habits: Hydration: Water is your body’s best friend when it comes to flushing out toxins. Aim for at least 8 glasses a day, and consider starting your morning with warm lemon water—it’s a gentle way to kickstart your digestion. Fiber-Rich Foods: Fiber helps your body eliminate waste. Load up on fruits, veggies, whole grains, and legumes. Think colorful salads, roasted veggies, and hearty soups. Sweating it Out: Exercise and even a relaxing sauna session can help your body eliminate toxins through sweat. Bonus: it boosts your mood, too! Clean Eating: Focus on whole, unprocessed foods. Cut back on sugar, alcohol, and packaged snacks, and let your meals revolve around fresh ingredients. My Favorite Detox Superfoods Let’s talk about some of my go-to foods for supporting detox: Cruciferous Vegetables: Broccoli, cauliflower, Brussels sprouts, and kale are rich in compounds that support liver detoxification. Citrus Fruits: Lemons, oranges, and grapefruits are high in vitamin C, which helps your body neutralize toxins. Herbs and Spices: Turmeric, cilantro, and ginger are fantastic for reducing inflammation and supporting detox pathways. Sea Vegetables: Kelp and other seaweeds are great for removing heavy metals and supporting thyroid health. And, of course, I have to give a shoutout to my Superfood Sprinkle, which contains detox superstars like kelp, turmeric, and cayenne. A sprinkle here and there can make a big difference! Lifestyle Detox Tips Detox isn’t just about food. It’s also about reducing the toxic load in your environment. Here are a few lifestyle tips: Clean Up Your Skincare and Household Products: Switch to natural, non-toxic products wherever possible. Your skin absorbs what you put on it, so this is a big one. Get Enough Sleep: Sleep is when your body repairs itself and clears out waste. Aim for 7-9 hours a night. Breathe Clean Air: Open your windows, add some air-purifying plants to your home, and, if needed, invest in an air purifier. Digital Detox: Sometimes, detoxing isn’t just about your body—it’s about your mind. Take breaks from screens and social media to reset and recharge. A Simple Daily Detox Routine Host: If you’re wondering how to pull all this together, here’s a simple daily detox routine: Morning: Start with a glass of warm lemon water and a short walk to get your blood flowing. Throughout the Day: Eat colorful, whole foods and stay hydrated. Add detox-friendly spices like turmeric or cayenne to your meals. Evening: Take a few minutes to wind down with a gentle stretch or meditation, and aim for a good night’s sleep. It’s all about creating a rhythm that feels good and supports your body. And that’s The Real Dish on detoxing without the drama! Remember, you don’t need a drastic plan or expensive products to feel your best. Focus on small, consistent steps that support your body, and you’ll be amazed at how much better you feel. Thanks for tuning in, and until next time, let’s keep it real and keep it simple. If you enjoyed this episode, please subscribe, leave a review, and share it with someone who might be curious about detoxing the right way. And as always, I’d love to hear your questions or suggestions for future topics—drop me a message anytime – ! Detox naturally with Mareya’s Superfood Spice blends, Try Mareya’s favorite for sounder sleep Check out Mareya’s answer to alcohol with – use code DRYJAN20 for 20% off /episode/index/show/recipesforyourbestlife/id/34816885

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Ep 135: Breaking Barriers at 72 with Bodybuilder Renee Landers 10/13/2024

Ep 134 - FOODPRENEURS: In the HOT seat with David Figueroa, Founder of Melinda's Sauces 10/03/2024

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