Ep. 180 | Summer Reset [replay]: What to Eat in Midlife: A Nutritionist’s Guide to GLP-1s, Hot Flashes, and Hormone Health with Maya Feller

Written By Avanti Kumar-Singh
right side of graphic is Maya chopping up fresh herbs on a wooden cutting board and sprinkling it on the dish in front of her, she is wearing a black dress and minimal gold jewelry while smiling and looking at the plate

Originally published 12/16/25.In this powerful and practical episode of The Healing Catalyst, Dr. Avanti Kumar-Singh sits down with nationally recognized dietitian Maya Feller to unpack how nutrition can be one of the most effective tools for navigating perimenopause and menopause. Together, they break down how food influences hormones, metabolism, mood, hot flashes, and bone density, and what women can do right now to support themselves through these changes.

Maya helps cut through the noise and misinformation around midlife eating, offering a clear, compassionate approach rooted in evidence and culture. She also shares insights on the rising use of GLP-1 medications, how they affect appetite, muscle mass, and micronutrient needs, and why intentional nourishment becomes even more important when using these tools.

You’ll learn what visceral fat really is, why it often increases during midlife, and how food, not restriction, can help reduce it. Dr. Kumar-Singh and Maya explore which foods soothe hot flashes and inflammation, which can worsen symptoms, and why extreme approaches like very high-protein or ultra low-carb diets may backfire in this stage of life.

Throughout the conversation, they highlight the importance of culturally relevant, minimally processed foods as powerful medicine for hormone balance, heart health, and emotional wellbeing. With science, soul, and stories, this episode offers a grounded, trustworthy guide to eating well and living well through midlife and beyond.

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What You’ll Learn in This Episode:

  • Why your usual eating habits stop working in midlife

  • How hormones shift your metabolism and insulin response

  • What visceral fat is, and why it matters more than appearance

  • Foods that ease hot flashes and inflammation (and those that don’t)

  • Why it’s time to stop chasing skinny and focus on nourishment

  • Why restrictive diets often fail during perimenopause

  • How cultural foods can support hormone balance

  • How GLP-1s affect hunger, nutrients, and muscle

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Resources:

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Avanti Kumar-Singh, MD, is the co-founder of Arvasi and co-host of the Weekly Health Rx, a Substack subscription delivering personalized, evidence-backed modern Ayurvedic prescriptions for perimenopausal women, every Sunday.

Take the FREE Dosha-Data™ Assessment at myarvasi.com to find your constitution.

The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

Avanti Kumar-Singh
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Ep. 179 | Summer Reset [replay]: The Magic of Spices: Unlocking Longevity Through Food with Dr. Kanchan Koya