For simple delicious recipes optimized for women 40+: https://www.soulspacechef.com/free-youtube-recipe-vault

Food portions made easy is the focus of my conversation with functional nutritionist Dariella Gonitzke. We break down the plate method and why it works, especially for midlife women. We talk about intuitive eating, the truth about calorie deficits, and how protein, fat, and fiber keep you full. Learn how to use visual cues, short-term tracking, and mindful eating for lasting satiety.

Connect with Dariella: www.saravitanutrition.com.

In this episode you'll hear:

• The Midlife Plate Secret: Why the simple visual plate method is the non-negotiable key to managing muscle loss and hormones after 40. 
• Beyond Calories: The forgotten metabolic factor (it’s not cardio) that makes the biggest difference for midlife weight loss. 
• Intuitive Eating's Blind Spot: When is listening to your body a bad idea? Learn how external stressors can completely override your natural hunger cues. 
• The Low-Calorie Trap: Why your current diet app is likely slowing your metabolism, and the simple test that reveals your non-negotiable minimum calorie number. 
• The PFF Satiety Switch: How prioritizing three essential food groups instantly sets off your body's most powerful appetite hormones—no willpower needed. 

Join the Conversation:
Snap a screenshot of the episode playing on your device, post it to your Instagram Stories and tag me @soulspacechef. I’d love to hear what resonated with you the most!

Get the full system to make healthy cooking easy after 40—start your 7-day trial of the Vitality Kitchen Club now. https://www.soulspacechef.com/join-vkc-7-Day-Trial

If you feel stalled on your health goals, constantly cycling between guilt and takeout, you're not alone. The problem isn't a lack of information; it's the sheer pressure to be perfect. As a trained wellness chef, host Aliye knows that pressure well. For years, she was stuck on the perfection hamster wheel, which only led to burnout and inconsistency.

The real breakthrough for women over 40 isn't about starting a new diet; it's about giving yourself permission to QUIT the habits that drain your energy and sabotage consistency. In this episode, Aliye shares the five biggest game-changers she eliminated, providing a glimpse into the exact strategies and systems found inside her Vitality Kitchen Club membership.

In This Episode, You Will Hear:

• The Stacked Meal Planning secret that replaces the stressful, all-day Sunday meal prep marathon. 
• How to quit the pressure to "perform" by learning to simply assemble great meals in minutes. 
• The "Easy Swap" formula (taught in the Art of Seasoning Masterclass) that allows you to ditch recipes forever.
• Why embracing the "Good Enough" mindset is the key to consistency—and how to guarantee it always tastes amazing.
• The single "Compassionate Pause" technique that stops your cravings without a single ounce of willpower.

Join the Conversation:
Snap a screenshot of the episode playing on your device, post it to your Instagram Stories and tag me @soulspacechef. I’d love to hear what resonated with you the most!

Don’t forget to click the link and grab your FREE High-Protein Starter Pack at http://highproteinstarterpack.com/. It's a complete toolkit with delicious recipes, easy meal plans, and organized grocery lists to make high-protein eating effortless. 

In this episode, Aliye Aydin explores two powerful ingredients that can transform your cooking and boost your energy: gratitude and high-protein meals. Designed especially for women over 40, she shares how cultivating gratitude inspires joyful, mindful cooking and why animal-based protein is essential for maintaining muscle, balancing blood sugar, and sustaining energy.

Aliye also guides you through a simple, flavorful walnut pesto recipe that pairs perfectly with high-protein meals. Plus, she offers mindful cooking tips to deepen your connection to food and nourish both body and soul.

In this episode you’ll hear:

• How gratitude shifts your mindset, making cooking a joyful ritual rather than a chore
• The critical role of protein after 40 and why animal-based sources are especially beneficial
• A versatile walnut pesto recipe and how to use it to enhance your meals
• Mindful cooking practices to enrich your kitchen experience

Tune in to discover how gratitude and protein can be your secret ingredients for joyful, energizing meals that support your health and happiness after 40.

Don’t forget to grab your FREE High-Protein Starter Pack at http://highproteinstarterpack.com/. It's a complete toolkit with delicious recipes, easy meal plans, and organized grocery lists to make high-protein eating effortless. Click the link to download it now! 

Tired of feeling overwhelmed every time you walk into the grocery store? Wondering how to shop for high-protein meals without the stress and confusion? In this episode, I’m sharing my simple, practical system to make grocery shopping for high-protein meals totally doable and even enjoyable!

Ready to turn grocery shopping from a daunting task into a stress-free, confidence-boosting part of your week? Tune in and discover how to take charge of your shopping list and your meals!

In this episode you’ll hear:

• A simple protein shopping strategy that takes the guesswork out of meal planning and keeps your dinners fresh all week long
• How prepping larger portions of your chosen proteins can save you time and make healthy eating easier—even on your busiest days.
• My go-to tip for navigating the grocery store efficiently, so you spend less time wandering and more time enjoying your meals.
• Key things to look for when picking quality proteins like chicken, beef, pork, and fish to ensure you’re making smart choices.
• Ways to balance your grocery budget while still enjoying a variety of delicious protein options.
• How combining these tips creates a sustainable routine that keeps you energized and nourished every day.

Ready to make grocery shopping simple, stress-free, and perfectly tailored for busy women over 40? Hit play now!

Don’t forget to grab your FREE High-Protein Starter Pack—a complete toolkit with delicious recipes, easy meal plans, and organized grocery lists to make high-protein eating effortless. Download it now at http://highproteinstarterpack.com/.

Are you tired of bland, boring high-protein meals? Do you dream of creating delicious, nutritious dishes without spending hours in the kitchen? Then get ready to unlock the secrets the pros use! In this episode, I'm sharing 5 pro chef techniques that will transform your high-protein cooking forever. Ready to level up your high-protein cooking game? Tune in and unlock these pro secrets!

In this episode you'll hear:

• The 4 "flavor pillars" that every great dish needs... and how to master them effortlessly. (Hint: Are you making this one common salting mistake?)
• A simple meal planning trick that gives you ultimate flexibility in the kitchen – say goodbye to rigid, boring meal prep!
• How understanding different cuts of meat can unlock a whole new world of flavor and save you money at the grocery store. (Find out which cuts you should NEVER marinate in acid!)
• Why mastering a few core cooking techniques is far more powerful than relying on hundreds of recipes. (Discover the "second brain" trick that will make you a confident cook!)
• The surprisingly enjoyable way to improve your knife skills – even if you dread chopping onions!
• How to build a global pantry and explore exciting international flavor profiles, without feeling overwhelmed.

Join the Conversation:
Snap a screenshot of the episode playing on your device, post it to your Instagram Stories and tag me @soulspacechef. I’d love to hear what resonated with you the most!

Links & Resources:

• Podcast Episode 13: Salt & Fat
• Knife Skills Video

Don’t forget to grab your FREE High-Protein Starter Pack—a complete toolkit with delicious recipes, easy meal plans, and organized grocery lists to make high-protein eating effortless. Download it now at http://highproteinstarterpack.com/.

Are you trying to eat more protein but constantly feel like you're fighting an uphill battle against your own cravings? If so, you're definitely not alone, and today's episode is specifically for you. We're going to unravel the mystery of hyper-palatable foods and how they can undermine even the best intentions when it comes to high-protein eating. 

In this episode I'm excited to welcome Reshanda Yates, who shares her expertise on how to use mindful eating strategies to overcome these cravings and reclaim your power over your plate. 

Listen now and discover the truth about hyper-palatable foods and how they impact your protein goals.

Snap a screenshot of the episode playing on your device, post it to your Instagram Stories and tag us, @soulspacechef, @reshandayates. We’d love to hear what resonated with you the most!

In this episode you'll hear: 

• Why it's hard to stick to a high-protein diet when cravings strike.
• Reshanda's personal experience with binge eating and finding a path to control.
• The science behind "snackability" and how food engineers create addictive foods.
• The perfect storm of salt, sugar, and fat: How these combinations hijack your brain.
• Marketing tricks and the pursuit of profit: The hidden forces driving food cravings.
• The Willpower Myth: Why willpower isn't enough to overcome engineered cravings.
• Why "Everything in Moderation" Doesn't Always Work and what does instead
• The role of your prefrontal cortex in mindful eating
• Recognizing emotional and cultural attachments to food.
• Practical Tips for Taking Back Control of your eating

Links:

For more on how to practice mindful eating, connect with Reshanda on Instagram or her podcast. 

Don’t forget to grab your FREE High-Protein Starter Pack—a complete toolkit with delicious recipes, easy meal plans, and organized grocery lists to make high-protein eating effortless. Download it now at http://highproteinstarterpack.com/.

Welcome to today’s episode, where we dive deep into the transformative power of the subconscious mind with our special guest, Meagan Murtonen, a certified mindset coach. 

Together, we’ll uncover how our hidden beliefs shape our cooking experiences and influence what we eat. Meagan shares her unique perspective on making cooking a joyful and effortless part of our lives, encouraging us to reconnect with our intuition in the kitchen. 

Tune in to discover how to unlock a new level of enjoyment in cooking and embrace a healthier relationship with food!

Snap a screenshot of the episode playing on your device, post it to your Instagram Stories and tag us, @soulspacechef, @meaganmurtonen. We’d love to hear what resonated with you the most!

In this episode you’ll hear:

• Discover what the subconscious mind is and how it profoundly influences our eating habits.
• Explore how your unique perspective shapes your behaviors and food choices.
• Learn how to transform your habits effortlessly by leveraging the power of your subconscious mind rather than relying on willpower.
• Uncover the keys to making meal preparation feel seamless and enjoyable.
• Discover a few essential steps to kickstart your journey towards embracing a high-protein lifestyle.
• Understand why recognizing and reshaping your beliefs about healthy eating is crucial for personal transformation.
• “Eat What You Want, Add What You Need”: Learn how to apply this concept to create a balanced diet that satisfies your cravings while meeting nutritional needs.
• Get practical tips for constructing a nutritious, protein-rich plate that fuels your body.
• What does eating “healthy” truly mean, and how can it differ for everyone?
• Discover why sharing meals with others is vital for our mental and physical health.
• Learn why purchasing produce at local farmer’s markets can be a more reliable and healthy source of food.
• Explore the significance of nurturing ourselves through wholesome, real food meals.
• Discover three different techniques to tap into your subconscious mind for personal growth.

Links:

For more on how to work with your subconscious mind, connect with Meagan on Instagram or Tik Tok. 

Don’t forget to grab your FREE High-Protein Starter Pack—a complete toolkit with delicious recipes, easy meal plans, and organized grocery lists to make high-protein eating effortless. Download it now at http://highproteinstarterpack.com/.

Have you ever wondered how to truly nourish your body from the inside out, especially when you're on a healing journey? 

My guest today is Charis Sederberg, a former oncology nurse turned certified nutrition therapy practitioner. Charis supports her clients to achieve optimal health by helping them establish their priorities for healing through her Prime To Nourish Foundations model. 

Whether you're looking to improve your wellness or navigating a health challenge, Charis is here to show us how to prioritize the body’s essential functions for lasting, meaningful transformation. 

Snap a screenshot of the episode playing on your device, post it to your Instagram Stories and tag us, @soulspacechef, @primetonourish. We’d love to hear what resonated with you the most!

In this episode you’ll hear:

• How and why an oncology nurse turned to holistic nutrition therapy to support her health
• Why good digestion and gut health is essential for healing
• Why body awareness is crucial for a better quality of life
• The foundational tenets of health that need to be dialed in before any new diet or medicine will help
• The one thing that people ignore that is the foundation of good digestion
• Why fat is essential in our diets
• Nervous system resilience and its role in our gut health
• What is Yoga Nidra and how it can help with our digestion
• Why a healthy gut is essential for a high-protein diet
• Why animal-based protein is superior for high-protein diets
• How to tell if you’re not digesting proteins properly
• Why SITTING is important when you eat
• The one simple step to start with to improve your digestion

Links:

For more on how to restore your digestion with Charis click here, or visit her website here. 

What's Aliye cooking this week? 5 quick & delicious high-protein meals!
[Grab the recipes here]

In this episode, I dive into two of the most essential ingredients in cooking: salt and fat. These simple yet powerful elements can make or break a dish, but understanding how to use them to their full potential is where the magic happens. 

Join me as I share my insights on how salt and fat create balance, depth, and food that you’ll want to continue to eat, even after the last bite. Whether you're a beginning cook or a seasoned pro, you’ll pick up some useful tips to elevate your cooking game!

If you're ready to take the guesswork out of high-protein meals, register for my FREE upcoming training, 5 Simple Steps to Master Your High-Protein Meals! Click the link now to register: https://www.soulspacechef.com/class

In this episode you’ll hear:

• Chef Aliye’s journey with high-protein eating and the benefits of high-protein meals
• Her book recommendation for learning more about the 4 elements of cooking
• What is the role of salt in our meals?
• How to test if a dish has enough salt in it
• The best types of salt to use for every day cooking and how to choose them
• How to substitute one type of salt for another
• Link to video about iodine in salt
• Two key factors to consider when using salt to maximize flavor in your dishes
• What is fat and its role in our food?
• The best types of fat for flavor and health properties
• The #1 factor to consider when choosing healthy fats
• The best place to buy affordable grass-fed butter and extra virgin olive oil
• The fat content ratio for meats that Aliye recommends

Don’t forget to grab your FREE High-Protein Starter Pack—a complete toolkit with delicious recipes, easy meal plans, and organized grocery lists to make high-protein eating effortless. Download it now at http://highproteinstarterpack.com/.

In today’s episode, I’m thrilled to welcome health coach Renee Bellinger.

Renee is an expert in helping people develop healthy habits that lead to sustainable lifestyle changes. She shares her insights on habit change, mindset, and nutrition, and gives you practical tools to make lasting transformations in your life. 

Whether you’re looking to improve your health, re-frame your relationship with food, or just create a routine that sticks, this episode is packed with inspiration and actionable advice.

To find out more about Renee's coaching services, find her on Instagram or visit her website. 

If you're ready to take the guesswork out of high-protein meals, register for my FREE upcoming training, 5 Simple Steps to Master Your High-Protein Meals! Click the link now to register: https://www.soulspacechef.com/class

In this episode you’ll hear:

• Why willpower is not the most effective tool for changing your diet and what to do instead
• Aliye’s issues with the word diet 
• The difference between a “diet” and fat loss
• What “prioritizing protein” really means
• The hidden cost of fad diets in our culture
• Why understanding what a “balanced plate” looks like is essential to high-protein eating
• Why you don’t need a cleanse/reset/detox to start your nutrition journey and what to do instead
• How to prevent the “what the hell” effect after a cleanse/reset/detox
• Aliye’s 3 steps to maintaining consistency with high-protein eating
• The two big tenets of behavior change, and the one question to ask yourself
• The role of JOY and FUN in healthy eating habits
• Why intrinsic motivation is essential for building a high-protein eating habit

Don’t forget to grab your FREE High-Protein Starter Pack—a complete toolkit with delicious recipes, easy meal plans, and organized grocery lists to make high-protein eating effortless. Download it now at http://highproteinstarterpack.com/.

In today’s episode, I’m thrilled to have Dr. Angie Brown, a Doctor of Physical Therapy, join us for an insightful discussion on high-protein eating.

We’ll explore how this approach can benefit your muscles, bones, and overall health. But we’ll also dig into the key question—is high-protein eating for everyone? Whether you’re an experienced high-protein eater or a health-conscious eater looking to support your wellness journey, this episode has something for you. So, let’s dive in!

To connect with Dr. Angie Brown, be sure to visit her website or give her a follow on Instagram.

If you're ready to take the guesswork out of high-protein meals, register for my FREE upcoming training, 5 Simple Steps to Master Your High-Protein Meals! Click the link now to register: https://www.soulspacechef.com/class

In this episode you'll hear:

• How 30 grams of protein helps your muscles
• Who wouldn't benefit from eating more protein
• How eating more protein benefits women over 40
• What menopause ACTUALLY is
• Why lifestyle, exercise, and what we eat becomes even more important for women 40+
• What you've never been taught about your hormones that you should know
• Why eating high-protein eating is important for regulating insulin response in your body
• How eating more protein can help affect our mood
• WHEN to eat after exercising and why
• What is the best thing to eat after exercise
• The first step to getting started with high-protein eating 

Don’t forget to grab your FREE High-Protein Starter Pack—a complete toolkit with delicious recipes, easy meal plans, and organized grocery lists to make high-protein eating effortless. Download it now at http://highproteinstarterpack.com/.

Today’s guest, Cam Allen, is here to shed light on one of the most powerful tools for women in menopause: high-protein eating.

In this episode, we dive deep into how high-protein eating can transform your body and help you feel stronger, more energized, and ready to take on the world at any age. If you’re ready to discover the nutritional strategies that can make all the difference, stay tuned—this conversation is packed with actionable insights you won’t want to miss!

As a fitness and functional nutrition coach, Cam specializes in helping women build muscle, improve energy, and support their metabolism with the right nutrition.

Connect with Cam on her website and on Instagram.

If you're ready to take the guesswork out of high-protein meals, register for my FREE upcoming training, 5 Simple Steps to Master Your High-Protein Meals! Click the link now to register: https://www.soulspacechef.com/class

In this episode you'll hear:

• How Cam came to become a high-protein eater
• Why more protein is needed in menopause
• How to look at our body's changes in a positive light
• How to start high-protein eating with ease 
• The most important first step to eating more high-protein meals
• Why animal-based high-protein meals are key
• How one animal-based protein can help heal gut health
• Collagen hot-chocolate recipe
• How much protein you should ideally have daily
• How to make high-protein breakfasts easier
• The benefits of tracking your protein intake
• What are exercise "snacks" and how they impact your health
• Lowering your blood sugar by eating your food in a certain order
• Make this drink before eating a high-carb meal to help control blood sugar

Is healthy eating a chore? Discover your personalized path to delicious, consistent meals with our quick 90-second assessment – it reveals exactly what's holding you back! 👉 http://smartkitchenquiz.com

Are you a woman over 40 feeling exhausted, battling stubborn cravings, or frustrated that healthy eating feels like a chore? You're not alone, and it's NOT your fault! As our bodies change, sleep becomes the most foundational element for regulating hormones and managing appetite.

In this episode I sit down with functional dietician Dariella Gonitzke to uncover the profound impact of sleep on your well-being. You'll be amazed to learn how just a few hours less sleep can hijack your hunger hormones, increase cravings, and make healthy choices feel impossible. Dariella breaks down the science behind those disruptive 3 AM wake-ups and how prioritizing rest is key to building energy and supporting your body's natural processes.

In this episode you'll discover:

• The surprising physiological link between your sleep quality and the hormones that control your appetite.
• Why sleep is the ultimate foundation for energy, hormone balance, and even muscle recovery for women over 40.
• The secrets behind managing disruptive night-time hormone surges and what they mean for your metabolism.
• Actionable strategies for creating a sleep sanctuary and optimizing your body's natural rhythms.
• How your daily routines – from morning light to evening meals – can dramatically impact your sleep and hormonal health.
• Why prioritizing rest is more vital than any diet or detox.
• The single most impactful habit you can adopt for lasting energy and balanced well-being.

Want to explore your midlife wellness on a deeper level? Functional dietician Dariella Gonitzke offers a comprehensive resource to help you navigate this transformative stage. Check out The Midlife Wellness Audit: https://saravitanutrition.thrivecart.com/the-midlife-wellness-audit/

Get ready to transform how you feel, eat, and operate by unlocking the power of rest!

Don’t forget to grab your FREE High-Protein Starter Pack—a complete toolkit with delicious recipes, easy meal plans, and organized grocery lists to make high-protein eating effortless. Download it now at http://highproteinstarterpack.com/.

What if the secret to losing weight and boosting your energy wasn’t about restrictive dieting, but about using food to truly fuel your body? 

In today’s episode, I’m joined by Marisol Sanmiguel, a Certified Holistic Master Health Coach and founder of Elite Vitality, who blends her passion for food and cooking with her expert knowledge to help clients lose fat, build lean muscle, and reclaim their vibrant energy. 

Listen now to hear Marisol’s favorite meals and strategies for feeling amazing—without sacrificing taste or the foods you love!

Find her on Instagram @myrubysol and book a call on her website at www.myrubysol.com. 

If you're ready to take the guesswork out of high-protein meals, register for my FREE upcoming training, 5 Simple Steps to Master Your High-Protein Meals! Click the link now to register: https://www.soulspacechef.com/class

In this episode you’ll hear:

• What does a Certified Master Holistic Health Coach do?
• The 3 pillars of an anti-inflammatory lifestyle
• Healing from within using the creative process of cooking
• Grandma’s coconut rice (Arroz Con Coco) with Caribbean flavors of Cartagena, Colombia
• Crunchy rice is universal: Cucayo and Tahdig
• Why carbs are not bad and why balance is crucial
• Quick breakfast idea: Blueberry Smoothie Bowl packed with protein
• How to dry brine to get crispiest skin on whole roast chicken and turkey
• Simple meal prep ideas to set yourself up for success
• Easy breakfast ideas
• How to make meal prep fun

Don’t forget to grab your FREE High-Protein Starter Pack—a complete toolkit with delicious recipes, easy meal plans, and organized grocery lists to make high-protein eating effortless. Download it now at http://highproteinstarterpack.com/.

In this episode I chat with mindful eating expert Jaye Houston, who helps her clients break free of emotional eating and ditch the diet mind-set. 

Jaye is a HeartMath practitioner and EFT certified, with a doctorate in Women and Spirituality. Initially a weight loss coach, she realized lasting change requires a holistic approach focused on mind, body, and soul, which she now teaches to individuals and groups, helping them achieve deeper healing and well-being.

If you want to lose weight or just gain a better understanding of your relationship with food, you don’t want to miss this episode! 

Find her on Instagram @soulcenteredeating and book a call on her website at www.soulcenteredeating.com.

In this episode you’ll hear:

• A holistic approach to emotional eating
• “The physical is mental” and what that means
• Three key pillars: self-inquiry, self-awareness, and self-transformation
• The transformative power of food and cooking
• How our background informs our relationship with food
• How we assign meaning to food
• How to honor yourself through food and eating
• How we’re all interconnected
• Mindful eating practices

In this episode of the podcast, I chat with farmer Sasha Kanno, who founded and runs a half acre urban farm in Long Beach, CA.  

With a background in floral design and event and film production, farmer Sash combined her skills, experience, and passion to start Farm Lot 59 in 2010. Now 14 years later with a busy non-profit farm to run, she shares with us how she keeps her meals easy and full of incredible farm fresh ingredients. 

Whether you’re an experienced grower or an avid cook looking to incorporate more seasonal ingredients into your cooking, this episode will leave you full of fresh ideas for ways to make farm-to-table eating easier and more convenient. 

Find Sasha’s updates from the farm on Substack: https://sashakanno.substack.com/, on Instagram @farmlot59, and on the website: https://www.farmlot59.org/ 

In This Episode You’ll Hear:

• How Long Beach urban farm Farm Lot 59 started
• Easy rice cooker meal ideas 
• The easiest way to preserve your harvest in the freezer
• How to make seasonal eating easier and less overwhelming
• What it takes to become more confident cooking from scratch
• Farmer Sash’s favorite comfort meal that you may not be familiar with!
• How to avoid meal planning and what to do instead
• Dinner idea: Grilled chicken with artichoke hearts, lemon zest, feta cheese, and orzo
• The one thing you need to grow at home and how to use it to elevate the flavor of your dishes

In this episode, I sat down with Chef Eugene Santiago of Baryo in Long Beach, CA. Chef Santiago crafts dishes that ignite his passion and honor his rich heritage. We'll discover his favorite kitchen ritual and discover the ingredients that fuel his culinary creativity.

Find out about events and other happenings with Chef Santiago on his Instagram @eatbaryo and the restaurant @unionlbc.

In this episode you’ll hear:

• The meaning and inspiration behind Baryo 
• What success means for Chef Santiago, his origins in cooking, and favorite kitchen ritual
• Filipino-American food renaissance in the U.S.
• What is tamarind and how to use it in salad dressing
• What are cassava leaves and how to use them
• How to cook banana flowers
• The difference between Filipino fish sauce (patis) and Vietnamese/Thai fish sauce
• How to choose soy sauce at Hmart
• An easy way to make papaya salad and the Filipino version (Atchara)
• How to make coconut jam
• Singaporean breakfast item: kaya toast with coffee
• Are we being conditioned NOT to cook?
• What’s in chef’s home freezer?

Welcome back to Cooking From Scratch, the podcast where we dive deep into the motivation and inspiration behind cooking. I’m your host, Aliye Aydin, and today’s episode is all about love, connection, and culture in food.

I’m thrilled to have Jairo Bogarin here with me— the mastermind behind one of the hottest smash burger popups in Long Beach, CA, Hamburgers Nice. I chatted with Jairo about his playful and innovative approach to this American favorite, as well as his inspiration and motivation behind creating this local community-building popup. 

Whether you’re a burger aficionado or just love a great food story, you’re in for a treat. So, grab a seat, get comfortable, and let’s dive into the delicious world of smash burgers with Jairo Bogarin on this episode of Cooking From Scratch.

In this episode you’ll hear:

• What is ‘Hamburgers Nice’ and how did it start?
• Pairing beer with food
• Cultural identity and how it affects our creativity
• WHY smash burgers?
• The benefits of being a pop-up business
• How food serves as a connector
• Chicken tinga!
• How our memories and experiences inform our cooking
• Cooking as an act of self-love
• Using spice blends for a quick dinner
• The “dance” of cooking with partner who also loves to cook
• Freezing beans to use later
• The magic of Spam musubi and onigiri
• Aliye’s favorite comfort food
• How love and connection is a motivation for cooking
• How to use Cotija cheese and Queso Fresco
• The ingredients of elote slaw as a burger topper

You can find the location of Jairo’s next pop-up on his Instagram @hamburgersnice, and grab a t-shirt from his website at https://www.hamburgersnice.com/.

Jairo was generous enough to share a copy of his chicken tinga recipe with us after this show was recorded, and I never would have guessed the “secret” ingredient! Click below to have it emailed to you.

Get Jairo’s Chicken Tinga Recipe!

Welcome back to another episode of the Cooking From Scratch Podcast. I’m your host, Aliye Aydin, and today’s episode is all about a topic that’s close to the heart of every cook: what it really means to offer true hospitality.

In a world where convenience often takes precedence, cooking from scratch isn't just about the food—it’s about the love and intention behind it. 

Hospitality isn’t just serving a meal; it’s creating an experience that makes people feel welcome, valued, and cherished. It’s about crafting moments that linger long after the last bite.

The inspiration for this episode comes from my Soul of Cooking summer project, where I combined two of my passions, cooking and mindfulness, with the intention of providing you with motivation and inspiration for cooking to be a joy instead of a chore.

So, let’s dig in!

In this episode you’ll hear:

• The definition of Hospitality
• The benefits of practicing Hospitality
• Ways to practice Hospitality
• The 5 Elements of a Perfect Salad
• How to make Chicken, Nectarine, and Avocado Salad for a Crowd
• How to make Basil Vinaigrette

Looking for ways to get your time and energy back on weeknights without giving up homemade meals? In my upcoming LIVE virtual Masterclass, “6 Easy Ways to Quickly Add Variety to Your Meals”, I'll be sharing exactly how you can do that. 

Click here to save your seat in class!

In today’s episode we’re delving into a story that beautifully blends culinary expertise with a passion for literature.

Our guest is Matt Miller, a former chef who has traded in their kitchen knives for a different kind of treasure trove: a culinary bookstore called Kitchen Lingo in Long Beach, CA. In addition to owning and curating a bookstore that’s now a haven for food lovers, aspiring chefs, and anyone who finds joy in the written word about food, Matt has been a restaurateur, a cheesemonger, a wine specialist, a coffee roaster, a chocolate maker, a food writer, and a cookbook recipe tester. 

Find Matt’s latest on Instagram @kitchenlingobooks or sign up for a class at www.kitchenlingobooks.com.

In this episode you’ll hear

• Why Matt started Kitchen Lingo Books 
• The reason why cookbooks are still so popular 
• What is a Food Fanatic?
• How stories can inspire us to cook
• How to make perfectly steamed vegetables
• The fastest and easiest way to start cooking from scratch
• How to become more confident at cooking
• Why LIVE cooking classes are essential for learning to cook
• Why we’re living in our fantasy future of food
• Matt’s current favorite recipe
• All about an awesome no-fail savory pastry dough
• Matt’s #1 motivation for cooking

Looking for ways to get your time and energy back on weeknights without giving up homemade meals? In my upcoming LIVE virtual Masterclass, “6 Easy Ways to Quickly Add Variety to Your Meals”, I'll be sharing exactly how you can do that. 

Click here to save your seat in class!

What resonated with you the most from this episode? I want to hear from you! Take a screenshot of you listening on your device, post it to your Instagram Stories and tag me, @soulspacechef or on Facebook @soulspacechef!

Looking for ways to eat healthier and still have incredible tasting meals? In this episode of the podcast, I chat with Chef Ilkay Basugur, who has a passion for flavor and wellness.

Chef Ilkay was born and raised in Turkey. After moving to the U.S., she left her career in health sciences to follow her passion for food, studying at Le Cordon Bleu College of Culinary Arts Hollywood. She's worked in many well known Los Angeles and Orange County restaurants. With a "food is your medicine" philosophy, she and her partner, Damian Ross, opened Fermentality in 2017, where they incorporate science and ancient techniques with modern flavors.

Over the years, she's become a wizard in gluten-free, low glycemic, no sugar added, keto and diabetic friendly baked goods, and is a Integrative and Functional Nutrition student. Find her on Instagram @fermentality, and at www.fermentalitylab.com 

In this episode you’ll hear:

• The right way to say Aliye’s name in Turkish 
• What is Fermentality and Niya Bakery?
• How fermented foods helped Ilkay’s health problems
• How and why she quit eating sugar and other high carbohydrate foods
• The first low-carb product she created in her bakery
• The nuances of a Mediterranean diet and is it really healthy?
• The importance of macronutrients for our health
• The magic of olive oil and how it can help regulate your glucose
• Red pepper paste and other traditional preserved Turkish foods
• Why fermented drinks are good for you
• How to meal plan like a pro-chef to make cooking easier
• How to bring leftovers together for a meal
• Ingredients from your fridge for FAST delicious dinners
• The hidden culprits that makes you feel “gross” when eating meals out

What resonated with you the most from this episode? I want to hear from you! Take a screenshot of you listening on your device, post it to your Instagram Stories and tag me, @soulspacechef or on Facebook @soulspacechef!

Looking for ways to get your time and energy back on weeknights without giving up homemade meals? In my upcoming LIVE virtual Masterclass, “6 Easy Ways to Quickly Add Variety to Your Meals”, I'll be sharing exactly how you can do that. 

Click here to save your seat in class!

Don’t forget to grab your FREE High-Protein Starter Pack—a complete toolkit with delicious recipes, easy meal plans, and organized grocery lists to make high-protein eating effortless. Download it now at http://highproteinstarterpack.com/.

Creating a podcast about cooking has been on my mind for awhile now, and I’m grateful to start off being interviewed in this pilot episode by my long-time friend and professional podcaster Jesse Cohen (All the King’s Men).

What resonated with you the most from this episode? I want to hear from you! Take a screenshot of you listening on your device, post it to your Instagram Stories and tag me, @soulspacechef or on Facebook @soulspacechef!

In my 20+ years in the culinary industry, I've had many roles from prep cook to produce buyer, entrepreneur, caterer, personal chef, cooking class instructor, and cooking for my family, and I bring this experience with me every time I cook.

In this pilot episode you’ll hear:

• Are sophisticated palates an innate trait or can they be built over time? 
• How our cultural backgrounds affect our palates and what we eat 
• How enthusiasm affects our eating habits
• The story behind the foods we don’t like
• How Turkish and Moroccan cuisines compare
• The basics concepts and easiest way to start cooking from scratch
• What it means to know “how to cook”
• Are avocados actually good?
• What Aliye eats for her birthday every year
• How mindfulness is an integral part of cooking

Ready to finally reclaim control over your health and energy, even on your busiest weeknights? Discover your unique cooking style with this FREE QUIZ for Women 40+: http://smartkitchenquiz.com.

Are you a woman over 40 feeling sluggish, battling stubborn weight, or frustrated by healthy eating strategies that no longer work? You're not alone, and it's NOT your fault! Your body's needs profoundly shift after 40, requiring a smarter approach to nutrition.

In this episode, wellness chef Aliye Aydin, drawing from her 25+ years of experience and personal health journey, shares 7 simple, yet incredibly powerful, eating habits specifically designed to boost your vitality, balance your hormones, and help you reach your health goals FASTER. Get ready to transform how you feel, look, and operate! 

In this episode you'll discover:

• The non-negotiable morning habit for women 40+ to stabilize energy and manage stress hormones. 
• A counter-intuitive eating strategy to conquer afternoon slumps and end evening cravings. 
• How to befriend carbohydrates for sustained energy and hormone balance, without cutting them out. 
• Your most powerful internal guide for intuitive eating that moves beyond rigid diet rules. 
• The smart approach to snacking and hydration that supports your gut and teaches your body to burn fat more efficiently. 
• A simple secret to stress-free dinners that make healthy eating automatic, not a chore. 
• The single most important mindset shift for lasting success and joyful eating habits.

Join the Conversation:
Snap a screenshot of the episode playing on your device, post it to your Instagram Stories and tag me @soulspacechef. I’d love to hear what resonated with you the most!

📦 Get Your High-Protein Starter Pack Here (with recipes, cheat sheet + meal plan) → http://highproteinstarterpack.com

Feeling guilty or overwhelmed by the idea of cooking healthy meals, especially as a woman over 40? You're not alone! In this episode, we're tackling the five most stubborn myths about healthy cooking that keep busy women like you stuck in a cycle of exhaustion and frustration. Discover the powerful mindset shifts and practical strategies that will transform your kitchen experience, making healthy eating easier, more enjoyable, and deeply nourishing for your changing body.

In this episode, you'll hear:

• Why healthy cooking doesn't require endless willpower or striving for perfection.
• How to debunk the myth that healthy meals must be complicated or time-consuming.
• Why "being too busy" is no longer an excuse, and how to make healthy cooking fit your lifestyle.
• Strategies to make nutritious food delicious and satisfying, even if you think you don't like "healthy" foods.
• How to shift your perspective and transform cooking from a chore into an act of self-care and joy.

Join the Conversation:
Snap a screenshot of the episode playing on your device, post it to your Instagram Stories and tag me @soulspacechef. I’d love to hear what resonated with you the most!

Don’t forget to grab your FREE High-Protein Starter Pack and check out the Healthy Cooking Community for Women 40+ — the easiest way to start planning meals that make you feel your best after 40!

Feeling overwhelmed in the kitchen after a long day? You want to eat healthy, but cooking sometimes feels like a battle. What if a few simple habits could completely change your experience—making healthy meals easier, more enjoyable, and truly delicious?

In this episode, Aliye Aydin, a trained health-supportive chef specializing in helping women over 40, reveals five key cooking habits that can transform your kitchen routine and support your health goals. Whether you’re short on time or unsure what to cook, these insider tips will help you feel confident, reduce stress, and create meals you love.

Ready to make healthy eating more manageable and satisfying? Hit play and discover where you might be missing out—and how to fix it!

In This Episode You'll Hear:

• A kitchen habit that can save you time and keep you organized
• The surprising ingredient planning trick that supports muscle health after 40
• How flexibility in cooking can actually simplify your meals
• Why quality beats complexity when it comes to ingredients
• The mindset shift that makes cooking—and eating—more enjoyable

Join the Conversation:
Snap a screenshot of the episode playing on your device, post it to your Instagram Stories and tag me @soulspacechef. I’d love to hear what resonated with you the most!

Don’t forget to grab your FREE High-Protein Starter Pack and check out the Protein Power Hour Training — the easiest way to start planning meals that make you feel your best after 40.

Struggling to keep your healthy meals flavorful and simple after 40? This episode reveals how to create delicious, balanced meals that fit into a busy lifestyle—without spending hours in the kitchen.

In This Episode You'll Hear:

• Unlock the surprising protein and carb balance that can finally help you beat bloating and boost energy after 40.
• Avoid overwhelm with a grocery shopping routine that saves time and stops you from buying food you don’t need.
• Learn how to easily turn fresh farmer’s market produce into flavorful meals that require minimal prep but deliver big taste.
• Break free from boring meals by using international flavors that make healthy eating exciting every single day.
• Spot emotional eating triggers and learn a powerful habit that helps you stay mindful — without feeling deprived.
• Say goodbye to restrictive diets and hello to meals that leave you energized, satisfied, and craving cheat days less and less.

Join the Conversation:
Snap a screenshot of the episode playing on your device, post it to your Instagram Stories and tag me @soulspacechef. I’d love to hear what resonated with you the most!

Don’t forget to grab your FREE High-Protein Starter Pack! It’s a complete toolkit with 5 easy recipes, simple meal plans, and organized grocery lists to make high-protein eating effortless.

If you’re looking for more support and inspiration in the kitchen, check out the Priority Protein Kitchen Membership — it’s designed to help you build confidence with high-protein cooking, understand nutrition for midlife, and stay consistent with a real-food approach.

Are you still afraid of eating fat? Do you wonder if eating meat, butter, or full-fat dairy will sabotage your health goals? You’re not alone — and it’s time to clear up the confusion. In this episode, I’m joined by nutrition expert Ilkay Basugur to debunk common fat myths and uncover what the science really says about fat, hormones, heart health, and midlife metabolism. If you’re over 40 and trying to eat better, this conversation is a must-listen!

In this episode, you’ll hear:

• What kinds of fats support your metabolism, brain, and hormones — and why they matter even more in midlife
• The major difference between animal fats and seed oils — and how one contributes to inflammation
• The surprising way your body stores fat (and why it’s not as simple as “eating fat makes you fat”)
• Why your hormones, insulin, and cravings are all affected by how you pair fats and carbs
• How traditional low-fat diets may actually cause the opposite of what they promised — and what to do instead

This episode will give you a fresh (and science-backed) perspective on fat and help you make empowered choices about what you put on your plate.

Join the Conversation:
Snap a screenshot of the episode playing on your device, post it to your Instagram Stories and tag me @soulspacechef. I’d love to hear what resonated with you the most!

Don’t forget to grab your FREE High-Protein Starter Pack! Inside, you'll find five delicious 30-minute recipes (each with 30 grams of protein), a cheat sheet to take the guesswork out of protein tracking, flexible meal plans, and chef-approved tips to help you eat better without the overwhelm.

Want to go deeper? Watch my Protein Power Hour Bonus Training — a step-by-step system that shows you exactly how to plan, prep, and enjoy energizing high-protein meals consistently, without stress or burnout.

Are you a woman over 40 who wants to eat healthier but feels overwhelmed or inconsistent? Do you just want meals that taste good, are easy to make, and leave you feeling energized and confident in your food choices? You’re in the right place. 

In this episode, Aliye shares a powerful strategy for simplifying healthy eating after 40 — one that doesn’t involve strict diets or hours of meal prep. You’ll learn my Protein Power Hour method and how it can help you build sustainable, nourishing habits that actually fit your lifestyle.

In this episode, you’ll hear:

• Why protein is the key to maintaining muscle, metabolism, and energy as you age
  
  
• The biggest mistakes that sabotage healthy eating over 40 (and how to fix them)
  
  
• The simple flavor-building skills every home cook should know
  
  
• A powerful “Choose 3” method to keep your meals interesting and nutrient-rich
  
  
• How to create balanced plates that keep you satisfied, energized, and feeling your best
  
  
• The truth about plant vs. animal protein — and how to use both the smart way
  
  
• A sneak peek into the Protein Power Hour system to help you streamline meal planning with confidence
  
  

This episode is full of real-life tools, no-fuss strategies, and empowering insights to help you stop struggling and start thriving through every season of life. 

Whether you’re just getting started or ready to fine-tune your approach, this conversation will give you the clarity and motivation you need to make healthy eating after 40 feel simple, doable, and even joyful.

Join the Conversation:
Snap a screenshot of the episode playing on your device, post it to your Instagram Stories and tag me @soulspacechef. I’d love to hear what resonated with you the most!

👉 Protein Power Hour Secret Video: https://www.soulspacechef.com/get-protein-power-hour-bonus

Are you a woman over 40 struggling with healthy eating, especially during perimenopause? You’re not alone! In this episode, Aliye Aydin, a health-conscious chef with over 20 years of experience, shares 5 essential tips to help you boost your energy, maintain muscle, and feel more in control of your body during the hormonal changes of midlife.

In This Episode You'll Hear:

• Why animal protein is a game changer for women over 40
• How to make protein the star of every meal to support metabolism and energy
• Simple cooking methods that save time and keep your meals exciting
• How to build balanced plates pairing protein with veggies and healthy fats
• Flavoring tips to make healthy meals delicious and easy to stick with

Tune in to discover practical, no-stress strategies to help you enjoy meals that truly nourish you and fit your busy life. 

Join the Conversation:
Snap a screenshot of the episode playing on your device, post it to your Instagram Stories and tag me @soulspacechef. I’d love to hear what resonated with you the most!