Keep it Real AF

About Keep it Real AF

Unfiltered conversations, endless relatability. A little friend time makes everything better. Life in your 50s is a mix of exciting opportunities and unexpected challenges- balancing family, career changes, health, and all the curveballs along the way. That’s where the Keep It Real AF Podcast comes in. Hosted by Amy, Emily, and Stefanie, this podcast delivers unfiltered, hilarious, and heartfelt conversations about the ups, downs, and everything in between. With decades of combined expertise in health and wellness, HR and talent management, and marketing, these three women bring unique perspectives- and plenty of laughs- to the table. But they don’t stop there. Each episode features real talk and relatable stories, plus insights from guest experts on topics that matter most- from skincare secrets and stress management to career advice and hormone health. Whether you’re sipping coffee, getting a walk in, or just looking for connection, this podcast will feel like catching up with your best friends- plus a little wisdom from the pros. If this podcast makes you laugh or feel a little less alone, we’d love it if you could take a moment to leave us a review. Your support means the world to us and helps more people discover the Keep It Real AF community. Visit foodandmoodlab.com (http://foodandmoodlab.com) to connect, share your story, or suggest topics you’d love to hear about.

Publisher

Amy Fox, Emily Harris, Stefanie

Category

education

Language

en

Explicit

No

First episode

17 Jan 2025

Latest episode

19 Apr 2026

Latest episodes

15 episodes in the feed.

1. 

   19 Apr 2026

   #015: Spring Favorites and High-Protein Habits That Help

   We’re back, and catching up on real life lately. In this episode, Emily shares what it’s been like being five months into her new business (and why dating is currently on pause), while Amy talks about preparing for her upcoming hip replacement and focusing on simple, high-protein meal prep to stay on track. We also get into spring essentials, from skincare and makeup finds to easy nutrition habits that help when life feels busy or a little off. 🎧 Press play for: Real-life updates in business, health, and life in your 50s What burnout and overwhelm actually look like day to day Simple nutrition and protein habits that make a difference Spring favorites: skincare, beauty, and everyday staples Getting back on track without overthinking it This episode is brought to you by Healthy AF Snacks (https://healthyafsnacks.com/collections/healthy-af-snacks)! If you’re constantly on the go balancing work, workouts, family, and everything in between, but still want to make better choices… this is for you. Amy shares some of her favorite Healthy AF Snacks creations in this episode, including: • The Lemon Lift Protein Loaf (https://healthyafsnacks.com/collections/healthy-af-snacks/products/up-lift-lemon-protein-loaf) (a fan favorite… perfect for breakfast or a snack) • High-protein brownies and cookies (https://healthyafsnacks.com/collections/healthy-af-snacks) that satisfy your sweet tooth without the crash • Functional snacks (https://healthyafsnacks.com/collections/healthy-af-snacks) designed to support energy, recovery, and fewer cravings 👉 If you want high-protein, lower-sugar options that actually taste good and fit into real life, keep these on hand! Head to www.healthyafsnacks.com (http://www.healthyafsnacks.com) 🍪 or Join The Weekly Crave newsletter (https://foodandmoodlab.com/healthy-af-insiders-list/?utm_source=ig&utm_medium=social&utm_content=link_in_bio&fbclid=PAZXh0bgNhZW0CMTEAc3J0YwZhcHBfaWQMMjU2MjgxMDQwNTU4AAGnq-p1M4sBnMia2Oud5wK1_fry3w5t_CYlf_thCpua82kyX5oqyODHTaMxzCM_aem_e4B7UuxZOVqNvGtUDvogLQ) and get the behind-the-scenes of how Amy’s building her business and using food as medicine. Thanks for being here. Share this episode with a friend who needs a reset… you’re not alone in this.

2. 

   4 Nov 2025

   #014: Burnout, Breakdowns & Getting Back Up

   We’re back and not just back to podcasting, but back to ourselves (kind of). In this episode, Amy and Emily sit down for a real-life catch-up after a season of doing all the things: launching businesses, sending kids to college, navigating loss, and realizing—yep—we’ve been in a bit of a slump. This one’s a little different. Our girl Stef couldn’t join us this time (we miss you!). But her energy and wisdom are always with us, and she’ll be back soon to keep it even more real. This isn’t an episode about having it all figured out. It’s about what happens when you don’t—when life is full and your tank is empty. From late-night family weekends to fresh starts in your 50s, we talk about what’s been hard, what’s helped, and the simple things (like a 50g protein bowl or exercise hacks) that can help you feel just a little more grounded. Whether you’re in the thick of parenting, grief, work stress, or just feeling off your game, this one’s for you. It’s unfiltered, a little funny, and full of those “yep, me too” moments. 🎧 Press play for: What burnout really looks like (and why we don’t see it coming) Midlife anxiety, worry brain, and the invisible weight we carry Easy resets that actually work when life feels like too much And a reminder that it’s okay if you’re not okay Unfiltered conversations, endless relatability. A little friend time makes everything better. 💬 To connect with Amy click here (https://www.instagram.com/foodandmoodlab/). This episode is brought to you by Healthy AF Snacks.

3. 

   5 Aug 2025

   #013: When It’s Not Just Menopause: A Wake-Up Call for Women in Midlife

   We’re back after a little pause (because, you know... life), and this episode is one we had to share. Amy brings on her cousin Nancy for a powerful and personal conversation about the moment that stopped her in her tracks...literally. What started as a flutter in her chest turned out to be something far more serious. Not one, but two heart attacks. If you’ve ever chalked up symptoms to “just stress” or “maybe menopause,” Nancy’s story is your wake-up call. We talk about the danger of dismissing our own discomfort, what a heart attack feels like (spoiler: not always like the movies), and why so many women delay asking for help. But don’t worry, this isn’t all heavy. There’s plenty of laughter and the kind of honest friend chat you can only get here. Because even the serious stuff feels easier when you’re not going through it alone. In this episode, we unpack: Heart attack symptoms in women over 50 (they don’t always look how you think) Menopause and heart health (the conversation you should have with your doctor) What it feels like to experience SVT (supraventricular tachycardia) Why so many women delay asking for help or brush off early signs How to advocate for yourself at the doctor’s office Honest conversations about what it’s like to juggle caregiving, marriage, and your own well-being during midlife 🤍 Press play, then forward it to a friend. 👉 If you’ve ever brushed off symptoms or said, “I’m fine,” this one’s for you. 🩺 Quick heads up: We’re not doctors, so don’t take this as medical advice, but definitely take it seriously. To connect with Amy click here (https://www.instagram.com/foodandmoodlab/). This episode is brought to you by The Food & Mood Lab (https://foodandmoodlab.com/).

4. 

   7 Jun 2025

   #012: Mom Life and Giving Ourselves a Damn Break

   Hosts Amy, Emily, and Stef explore the chaotic realities of motherhood, including parenting teens and the importance of setting boundaries, offering relatable support for moms experiencing burnout.

5. 

   19 Apr 2025

   #011- Spring Wardrobe Upgrades: Our Favorite Finds & Style Fixes

   It’s Spring, and we’re ready to freshen things up—starting with our closets. In this episode, we’re sharing the pieces that are helping us feel more pulled together (without a total overhaul), plus a few easy outfit formulas that actually work in real life. We’re talking blazers that aren’t stiff, sneakers that aren’t frumpy, and the tees from Target we didn’t expect to love. You’ll hear why one of us is finally letting go of an old dress from her first real job, what we’re doing with our jean jackets (hint: not totally breaking up), and how our go-to pieces are evolving in our 50s. Whether you’re in the mood to shop or just need a little style reset, we’ve got honest takes, favorite finds, and permission to wear what feels good right now. Check out the links below. 🎧 Press play for easy wardrobe wins, a few fashion fails, and your dose of friend time. Flowy Pants (super flattering & affordable) Set for Night Out (https://a.co/d/d6cVj7u) Cute, Spring Show to Elevate Jeans or Any Outfit (https://www.stevemadden.com/products/seacrest-pink-multi) Target Everyday Classy Tees ($7.50!) (https://www.target.com/p/women-39-s-extended-short-sleeve-t-shirt-a-new-day-8482-white-m/-/A-93042653) Emily Fav High Waist, Wide Leg Jean (under $40) (https://www.amazon.com/dp/B0CXXX9J6N?ref=ppx_yo2ov_dt_b_fed_asin_title&th=1&psc=1) Graduation 2-Piece Skirt Set (hint of sass- flattering & quality is good) (https://www.amazon.com/dp/B0BTXZXWX9?ref_=ppx_hzsearch_conn_dt_b_fed_asin_title_1&th=1&psc=1) Splurge Veronica Beard Dickey Blazer (worth it-so versatile) (https://veronicabeard.com/products/miller-dickey-jacket-navy-gold) Splurge Classic J.Crew Blazer (never out of style) (https://www.jcrew.com/p/womens/categories/clothing/blazers/novelty/madelyn-blazer-in-four-season-stretch/CC289) Splurge SPANX Blazer (https://spanx.com/products/spanx-ponte-blazer?variant=48675738517715) WHBM Black Blazer with Beautiful Detail (on sale!) (https://www.whitehouseblackmarket.com/store/product/whbm-studio-blazer/570377563?inseam=regular&sizeType=regular&color=001&catId=search&collectionId=search&queryId=37d0d9427091adbe2d021d46f6aaf1d6&indexName=prod_whbm_products) $20 Walmart Blazer (No One Will Know!) (https://www.walmart.com/ip/Attitude-Unknown-Women-s-and-Women-s-Plus-Ponte-Blazer-Sizes-XS-3X/389481806?classType=VARIANT) Chunky Heel that Goes with Everything (https://www.amazon.com/dp/B0BLNCL49Z?ref=ppx_yo2ov_dt_b_fed_asin_title&th=1&psc=1) Cute, Fun Colored Cropped Sweater from Amazon (https://www.amazon.com/dp/B0DGXW6WCV?ref_=ppx_hzsearch_conn_dt_b_fed_asin_title_2&th=1&psc=1) To connect with Amy click here (https://www.instagram.com/foodandmoodlab/). This episode is brought to you by The Food & Mood Lab (https://foodandmoodlab.com/).

6. 

   4 Apr 2025

   #010- Travel Essentials & Packing Must-Haves

   Spring break energy is in full swing and we’re packing more than just bathing suits and sunscreen. In our favorite episode yet, we’re sharing the go-to travel essentials that keep us sane, glowing, and regular (yes, we said it). From genius luggage finds and must-pack Amazon heels to the travel-size sprays and supplements that are absolute game changers, this one’s packed with recommendations you’ll want before your next trip. Plus, Emily dishes on her back-to-back girls’ trips, Stef shares the travel bag that’s giving high-end vibes without the price tag, and Amy reveals the non-negotiable thing she never flies without. There’s even a quick debate- what actually counts as a date in your 50s? If you’re a midlife woman craving travel inspo, practical tips, and a few laughs this is your episode. 🎧 Press play before your next Target run (and thank us later). Links to products mentioned: Luhxe Travel Bag (https://www.luhxe.com/) AG1 (https://drinkag1.com/) Monos Bag (https://monos.com/) Avène Thermal Spring Water (https://www.aveneusa.com/thermal-spring-water?_gl=1*ezut5o*_up*MQ..*_gs*MQ..&gclid=CjwKCAjw47i_BhBTEiwAaJfPpsGp12u7ydFDfBbJ5HxOogRAL5uNI7GkIuBQSgNm6Iz8qEWbObnBrRoCbcAQAvD_BwE#185=758) Tatcha Dewy Serum (https://www.tatcha.com/product/dewy-serum-plumping-smoothing-treatment/CF08112T.html?country=US&cgid=face_serums_essence) To connect with Amy click here (https://www.instagram.com/foodandmoodlab/). This episode is brought to you by The Food & Mood Lab (https://foodandmoodlab.com/).

7. 

   22 Mar 2025

   #009- Keeping It Together: Our Go-To Tips for Sanity, Sweat & Survival

   What keeps you going when life feels a little unglued? We’re finally in the same room rocking sweats and recording what might just be our favorite episode yet. We’re each sharing the one thing that’s saving us right now- whether it’s a non-negotiable walk, the science of female friendship, or simply learning to say “I’m doing enough.” From college tours and job curveballs to fitness routines that actually work in real life, this is one of our most honest, grounded conversations about showing up when life feels full and a little overwhelming. 🤍 If you’re in your 50s and feeling the weight of it all, this episode is your reminder you’re not alone. 🎧 Hit play and toast to staying (mostly) sane. We’re so glad you’re here. To connect with Amy click here (https://www.instagram.com/foodandmoodlab/). This episode is brought to you by The Food & Mood Lab (https://foodandmoodlab.com/).

8. 

   14 Mar 2025

   #008- Concert Stories, Aging Hacks & Rockstar Energy

   Live music, iconic concerts, and keeping that rockstar energy well into your 50s. This episode of Keep It Real AF is all about tapping into the experiences that make us feel alive. We’re joined by special guest Billy Rock, a seasoned musician with a career that has taken him across the world, and we’re diving into everything from the magic of live music to the secrets of staying youthful and energized. We’re sharing- 🎶 The concerts that changed our lives (spoiler: Bon Jovi, Kenny Chesney, and a little surprise throwback), how music fuels our energy and keeps us feeling young, Billy’s unexpected skincare and wellness routine (you won’t believe what he swears by!), and simple diet and fitness tweaks that help us feel good. Whether you love live shows, need a push to step outside your routine, or just want to hear how we’re keeping the fun alive, this episode is packed with inspiration. Grab your favorite beverage and press play! 👉 Don’t forget to subscribe, share, and leave us a review! To connect with Amy click here (https://www.instagram.com/foodandmoodlab/). This episode is brought to you by The Food & Mood Lab (https://foodandmoodlab.com/).

9. 

   7 Mar 2025

   #007- From Breakups to Biohacking: Cryo, Red Light, and Top Secrets to Aging in Reverse

   Aging in reverse? Yes, please! This week on Keep It Real AF, we’re diving into the world of cryotherapy, red light therapy, and game-changing anti-aging hacks that might just become your new obsession. Our guest, Mary Beth, owner CryoOH (https://cryooh.com/wellness-services/#red-light-therapy) wellness spa, spills the secrets on how these treatments actually work and whether they’re worth the hype. We’re also catching up on real life. Emily’s navigating a breakup (and a surprise re-entry of Mr. International), Stef’s fresh off a trip, and Amy's got a hilarious book club mishap to share. Plus, the jeans that made Amy feel 🔥 on her college mom’s weekend. If you’re curious about the latest health and wellness trends or just need some girl time, this episode is a must-listen. 👉 Don’t forget to subscribe, share, and leave us a review! To connect with Amy click here (https://www.instagram.com/foodandmoodlab/). This episode is brought to you by The Food & Mood Lab (https://foodandmoodlab.com/).

10. 

    24 Feb 2025

    #006- What’s for Dinner? The Struggle is Real!

    That dreaded question—What's for dinner?— can haunt us all, and in this episode we're tackling it head-on. If you've ever stood in front of an empty fridge at the end of a long day with no plan and a hungry family waiting, wondering how you will pull off dinner, you're not alone. Join us as we share our favorite go-to dinner hacks, last-minute meal saves, and pantry staples that make life easier. We're keeping it real about the mental load of feeding our families and swapping our best "I have nothing planned, now what?" solutions. Plus, we're catching up on life, swapping binge-worthy TV recs (spoiler: Apple Cider Vinegar is not just a kitchen staple), and debating whether eyebrows are really worth the investment (spoiler: they are). This one's for every woman who's ever had a dinner dilemma—because a little friend time (and a stocked freezer) makes everything better. Grab your glass of wine (or tea, we don't judge) and hang out with us. To connect with Amy click here (https://www.instagram.com/foodandmoodlab/). This episode is brought to you by The Food & Mood Lab (https://foodandmoodlab.com/). Links to some of the dinner ideas and recipes mentioned: Quick & Healthy Meal Ideas (https://foodandmoodlab.com/back-to-school-quick-and-healthy-eats/) Top 5 Pantry Staples (https://foodandmoodlab.com/top-5-refrigerator-staples-to-keep-you-healthy/) High Protein Meal Ideas (https://foodandmoodlab.com/high-protein-meal-ideas/) Gooey Cottage Cheese Sourdough Toast (https://foodandmoodlab.com/gooey-cottage-cheese-sourdough-toast/)

11. 

    15 Feb 2025

    #005- Breakups, Big Moves & The Morning Routines Holding Us Together

    Some mornings start with a perfectly brewed coffee, others start with a breakup. In this episode of Keep It Real AF, we’re getting personal as Emily opens up about navigating the emotional rollercoaster of a breakup, Stefanie dishes on her latest adventure and Amy shares what’s actually keeping her grounded through it all. We’re talking about: 💔 The unexpected lessons from heartbreak and how to move forward, ✈️Vegas in your 50s, and ☕ the one thing we all swear by to start the day feeling good. Because let’s be real- morning routines are great, but sometimes, life throws curveballs that shuffles everything. Grab your coffee and join us for a real, honest, and unfiltered chat about routines, resilience, and keeping it together when life gets messy. 🎧 Listen now and share with a friend who needs a little morning inspiration! To connect with Amy click here (https://www.instagram.com/foodandmoodlab/). This episode is brought to you by The Food & Mood Lab (https://foodandmoodlab.com/).

12. 

    10 Feb 2025

    #004: Hair Extensions, Hormones & Not Settling

    Welcome back to Keep It Real AF! In this episode, we dive deep into hair loss, extensions, and why your scalp health matters more than you think. Cynthia Covey, salon owner and extension expert, breaks down the best types of extensions for thinning hair. Plus, we get real about relationships, confidence, and knowing your worth- because whether it’s your hair or your love life, settling is not an option. Grab your coffee (or whatever bevvy) and join us for laughs, tips, and the girl talk you didn’t know you needed. 💕 To connect with Amy click here (https://www.instagram.com/foodandmoodlab/). This episode is brought to you by The Food & Mood Lab (https://foodandmoodlab.com/).

13. 

    1 Feb 2025

    #003- Menopause, Metabolism & A Midlife Glow-Up: Emily’s Transformation Story

    Ever feel like your body has a mind of its own after 40? Yeah, us too. This week on Keep It Real AF, we’re diving into the rollercoaster that is midlife metabolism, hormones, and weight loss. Emily gets real about her journey through weight gain, menopause struggles, and what finally clicked for her when nothing else was working. We unpack what actually helped her feel strong, confident, and like herself again. Plus, we’re talking gym fashion (what’s too much?), red light therapy (is it Botox in a handheld device?), and TV obsessions. Grab your coffee, green juice, or something stronger—this is a conversation you don’t want to miss. To connect with Amy click here (https://www.instagram.com/foodandmoodlab/). This episode is brought to you by The Food & Mood Lab (https://foodandmoodlab.com/). Links to some of the stuff mentioned: Unlocking the Secrets of Menopause (https://youtu.be/13lhqyvhujI)- What Emily Said she Listened to for Menopause Guidance Ozempic & Weight Loss Meds: Options, Side Effects, and Alternatives (https://youtu.be/7Ts-MGzGL20)- What Emily said she listened to about semaglutide options Chestal Pellets by Boiron- (https://www.target.com/p/boiron-chestal-pellets-2-mdt-homeopathic-medicine-for-cough-mucus-relief-2-tubes-pellet/-/A-89704926) Stef's homeopathic flu and clod remedies Oscillococcinum by Boiron (https://www.target.com/p/boiron-oscillococcinum-flu-like-symptoms-body-aches-headache-fever-chills-and-fatigue-30-doses-treatment-30ct/-/A-50076901#lnk=sametab)- Stef's homeopathic flu and clod remedies

14. 

    23 Jan 2025

    #002- Skincare Secrets and Jeans That Make You Feel Amazing!

    This week on Keep It Real AF, we’re getting real about skincare and style. Laura, a 15-year skincare expert and registered nurse, joins us to reveal the top 3 skincare products every middle-aged woman needs for radiant, healthy skin. We’re also diving into the best jeans to make you look and feel your absolute best- on-trend, flattering, and perfect for women in their 50s. Tune in for expert advice, relatable laughs, and practical tips to help you feel amazing inside and out. To connect with Amy click here (https://www.instagram.com/foodandmoodlab/). This episode is brought to you by The Food & Mood Lab (https://foodandmoodlab.com/). Links to some of the products mentioned: SkinCeuticals Hyaluronic Acid Intensifier- (https://www.skinceuticals.com/skincare/hyaluronic-acid-serums/hyaluronic-acid-intensifier-multi-glycan/S122.html?GeoRedirectOff=null&gad_source=1&gclid=Cj0KCQiA7se8BhCAARIsAKnF3rym5iesF8fDNSAvcecjuyxmPrqO2Y967dME-z34ejWK4i9yYhV1YyEaAiXsEALw_wcB&gclsrc=aw.ds) Amy's favorite plumper EltaMD Tinted Moisturizer (https://a.co/d/5XmHY9v)- One of Laura's favorite sunscreens Retinol Eye Cream (https://www.neutrogena.com/products/skincare/neutrogena-rapid-wrinkle-repair-retinol-eye-cream/6802123)- Emily's favorite product Everyday Luxury | Aritzia US- (https://www.aritzia.com/us/en/home)Their Effortless Pants are so good! AYR - All Year Round. All Yours- (https://www.ayr.com/)Secret Sauce and the Pop Jeans are Stef's fav. Women's Wranglers (https://www.wrangler.com/shop/womens-wrangler-retro-mae-jean-in-ms-wash-09MWZMS.html)- One of Emily's favorite jeans Rockstar Jeans (https://oldnavy.gap.com/browse/search.do?searchText=Rockstar%2520jeans)- One of Emily's favorite jeans Natural Vegan Skincare Products Made in France - Typology- (https://us.typology.com/)Tinted Serum and the Glow Drops

15. 

    17 Jan 2025

    #001: Mushroom Coffee, Hair Extensions, & Beating Quitters Day

    Welcome to the Keep It Real AF podcast! In our very first episode, Amy, Emily, and Stefanie kick things off with unfiltered, laugh-out-loud conversations about the little things that make life better- and the big challenges we all face. We’re spilling the tea on our favorite brain-boosting mushroom coffee, why hair extensions are the ultimate confidence hack, and how to rebound from the dreaded “Quitters’ Day” (you know, when New Year’s resolutions take a nosedive). If you’re ready for relatable moments, practical tips, and plenty of laughs, this episode is the perfect way to start your week. Grab your coffee (or mushroom coffee!) and join us as we keep it real AF. To connect with Amy click here (https://www.instagram.com/foodandmoodlab/). To connect with Emily click here (https://www.instagram.com/emilycincinnati72/). To connect with Stef click here (https://www.instagram.com/stefaniethornton33/). This episode is brought to you by The Food & Mood Lab (https://foodandmoodlab.com/). Learn more about Everday Dose (https://www.everydaydose.com/).

Reach and audience

Public platform figures. Ratings count people who left a rating, not total listeners.

Apple Podcasts (US)

5.0 / 5

4 ratings

Podcast Authority Score: 25 / 100

A composite of feed quality, social presence, YouTube performance and engagement. Read the methodology.

Quality

17

Social presence

97

YouTube

0

Engagement

32

Contact Keep it Real AF

Guest appearances

Books guests

Based on episode analysis; this does not confirm that the show is currently accepting guests.