Stephanie A. Meyer has the basic formula for how to eat and create satiety and life long healthy eating without deprivation

·35 min·3 clips

Stephanie Meyer's satiety formula: 30g protein, 40g carbs, 5g fiber, two plant colors, and 15g fat per meal.

Host Stephanie Hansen interviews nutritional coach Stephanie Meyer, known as Fresh Tart Steph, on the podcast Dishing with Stephanie's Dish. Meyer shares her satiety formula, a precise per-meal guideline including 30 grams of protein, 40 grams of carbs, five or more grams of fiber, two colors of non-starchy plants, and 15 grams of healthy fat. She explains that this formula helps create fullness and manage appetite, especially for women in perimenopause and menopause. Meyer links perimenopause to sleep disruption, which causes increased hunger and extra calorie consumption. She contrasts GLP-1 medications like Ozempic with using food to naturally trigger satiety hormones. Meyer details how the formula incorporates calorie control, with each meal around 400 calories, but warns that 1200 calories daily is insufficient for most women. She addresses the challenge of dining out, suggesting strategies like eating balanced meals beforehand to avoid overeating. Meyer recommends apps like Carb Manager or MyFitnessPal for tracking, tailored to individual needs. Her client base ranges from young women to those in their eighties, with a focus on midlife women dealing with weight gain. Meyer discusses the psychological barriers to hiring a coach, including fear, guilt, and shame. She offers coaching at $100 per hour, including courses and meal plans, and notes that some health plans may cover nutrition coaching. The episode concludes with Meyer's contact information via Instagram and Substack.

As heard by us

A grounded conversation about satiety, restaurant meals, and planning without losing pleasure.

Satiety is framed as a practical planning problem, with Stephanie Meyer outlining a formula meant to help the women she coaches feel fuller and eat in a more balanced way while working toward health goals.

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Why you'd press play

You want a way to feel full that can still make room for pasta at Bar La Grassa and a third glass of wine.

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