Ep. 165 | What to Eat in Midlife: A Nutritionist’s Guide to GLP-1s, Hot Flashes, & Hormone Health with Maya Feller

Written By Avanti Kumar-Singh
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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—and living—well through midlife and beyond.


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What You’ll Learn in This Episode:

  • (01:18) Why your usual eating habits stop working in midlife

  • (04:23) How hormones shift your metabolism and insulin response

  • (08:17) What visceral fat is—and why it matters more than appearance

  • (17:21) Foods that ease hot flashes and inflammation (and those that don’t)

  • (30:10) Why it’s time to stop chasing skinny and focus on nourishment

  • (44:08) Why restrictive diets often fail during perimenopause

  • (51:57) How cultural foods can support hormone balance

  • (58:51) How GLP-1s affect hunger, nutrients, and muscle

    This episode is your compassionate, clear, and science-informed guide to eating well in midlife. Whether you’re managing hormonal changes naturally or with support from medications, Maya Feller shows you how to reconnect with food as medicine, culture, and healing.

About Maya Feller: 

Maya Feller, MS, RD, CDN is a nationally recognized dietitian and the founder of Maya Feller Nutrition, where she and her team provide inclusive, culturally sensitive nutrition care for a range of conditions including hormone and metabolic health, cardiovascular disease, diabetes, disordered eating, and more. Her patient-centered approach emphasizes anti-bias, culturally humble education to help people make informed, sustainable food choices.

Maya shares her approachable, food-based guidance with millions through her YouTube series, Where Wellbeing Meets Flavor—featuring cooking demos, expert interviews, and Q&As. She also teaches on-demand masterclasses, speaks regularly at events, and serves as a national nutrition expert on Good Morning America.

She is a Healthline Medical Advisor, sits on the advisory boards of SHAPE and Parents, and has been featured in The New York Times, TODAY, Tamron Hall, Well+Good, mindbodygreen, Food Network, Cooking Light, EatingWell, SELF, and more.

Maya is the author of the acclaimed cookbook Eating from Our Roots: 80+ Healthy Home-Cooked Favorites from Cultures Around the World (Goop Press, 2023), a celebration of global flavors and nourishing traditions.

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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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