Pursue Your Spark - Midlife, Fitness, Nutrition, Mindset, Health, women over 50

Feeling stuck in a midlife funk and ready for a change? This podcast is your go-to to get unstuck and thrive. This show simplifies fitness, nutrition, and a positive mindset into actionable steps for daily life. Helping you eat better, move more, and boost your energy. It's not just about overcoming challenges; it's about thriving with a positive mindset. We're all about ditching limiting beliefs and habits that don't work anymore. From ramping up your confidence to steering through menopause and those tricky hormonal shifts, we get into it all. Plus, we always prioritize well-being—it's essential! So, let's shake off the old and welcome the new. With simple, real-life tips, I'm here to help you say a big, bold 'YES, I CAN!' to a brighter, healthier midlife. Midlife's about to get a whole lot brighter! I'm Heike Yates, and with three decades of experience, my passion has been to empower women in midlife, transforming not just bodies but lives. Let's do midlife and being over 50 together! 🎙️See a list of other "niche podcasts" that I produce https://heikeyates.com/category/podcast/ 🤩 ⁠Visit My Website!⁠ https://heikeyates.com/ 🆓 Grab your free 3 Simple Ways To Recapture Your Health + Thrive over 50 https://heikeyates.com/l/3-ways-to-thrive/ 🆓 Grab your free Intermittent Fasting Cheat Sheet https://heikeyates.com/l/fasting-cheat-sheet/ ⭐️ ⁠Join the Fasted + Fit Over 50 Jumpstart 🙋‍♀️ ⁠https://heikeyates.com/courses/fasted-fit-over-50-jump-start/ 🤩 ⁠Join the 8-week Pursue Your Spark Blueprint ⭐️ https://heikeyates.com/l/spark-blueprint/ 💥 ⁠Follow me on Instagram⁠ https://www.instagram.com/heikeyates/ ❤️ ⁠Join the club!⁠ https://www.facebook.com/groups/thepursueyoursparkclub

Redefining Bone Health In Midlife #213 05/16/2024

Redefining Bone Health In Midlife #213 Welcome to your action plan to combat osteoporosis, which you can manage with the right strategies. This episode shifts our focus from shock and worry to empowerment through proactive prevention. We discuss the importance of early screening, especially for those at increased risk due to factors like early menopause or a family history of osteoporosis. It's crucial to start these screenings as early as age 65 or even earlier for those at higher risk. Redefining Bone Health In Midlife transforms fear into action and takes charge of your bone health today. Osteoporosis, often called the silent killer, progresses without symptoms and can lead to fractures, loss of height, and severe pain. Factors contributing to the risk include low physical activity, poor diet, and confident lifestyle choices like smoking and excessive alcohol consumption. However, we debunk common myths surrounding this condition, emphasizing that osteoporosis is not an inevitable part of aging and can be managed effectively with lifestyle adjustments. Today, we're taking charge of our bone health with five key strategies. First, engage in weight-bearing and resistance exercises to help build and maintain bone density and improve muscle strength. Incorporate balance and flexibility exercises to reduce the risk of falls. Nutrition also plays a critical role; focus on a diet rich in calcium, vitamin D, and magnesium to support bone health. In this episode, we also explore the benefits of Pilates, which enhances muscle strength and balance and promotes better posture and flexibility. Pilates can be particularly beneficial in increasing bone mineral density in the spine. Your mindset is your greatest ally in redefining bone health in midlife. Start today by making one small change to improve your bone health—adding more calcium-rich foods to your diet, taking a brisk walk, or exploring a Pilates class. I invite you to share how this episode has inspired you. Email me at with “BONE” in the subject line to share your story or ask questions. Ready to take a more significant step? Click the link right here to book your 20-minute Spark Breakthrough and set up your call today. Don't delay; your journey to better health and fitness starts now. Links mentioned in the show: (from our limited Pilates podcast series) /episode/index/show/heikeyates/id/31222352

How To Keep The Weight Off For Good In Midlife/ft. Jill McCauslin & Chris Brown #212 05/02/2024

How To Keep The Weight Off For Good In Midlife/ft. Jill McCauslin & Chris Brown #212 We will explore a topic that many find challenging and crucial: maintaining weight loss in midlife and beyond. I enjoyed chatting with Jill McCauslin and Chris Brown, the inspirational founders of Becoming Elli, a community where women over 50 come together to celebrate and support each other in becoming fit, strong, and vibrant. Jill and Chris shared their transformations, revealing how hitting their fifties was not an end but a beautiful beginning to discovering the joys of running, lifting weights, and leading a healthier lifestyle. They emphasized that the fitness journey is ongoing, much like the story of Elli, the Norse Goddess of Aging, who embodies strength and resilience. One of the golden nuggets from our conversation was the importance of finding a balance between exercise and nutrition that you can enjoy and sustain long-term. Unlike the initial stages of weight loss, which might focus more on calorie deficits and intensive workouts, maintaining weight loss is about creating a lifestyle you love, including various activities and focusing on whole, nutritious foods. A striking insight was the role of support systems in this journey. Whether it's a community like Becoming Elli or a close accountability partner, having someone to share your ups and downs with can make all the difference in staying on track and feeling motivated. Through our chats, Jill and Chris highlighted that one of the biggest lessons is accepting that weight maintenance is a dynamic process. It's normal for your body to fluctuate, and being kind to yourself, adjusting your habits as needed, and staying connected with a supportive community is critical to navigating these changes. To anyone feeling overwhelmed by the idea of keeping the weight off, remember, you're not alone. This journey is about progress, not perfection. Embrace the small victories, lean on your community, and remember, every day is a new opportunity to pursue your spark and thrive. Connect with Chris and Jill 🌟 Feeling stuck in your midlife wellness journey? Let’s change that together! I’m inviting you to a no-obligation It’s your chance to uncover what’s holding you back and take the first step toward a transformative health, fitness, and nutrition journey. /episode/index/show/heikeyates/id/31039528

Midlife Mindset Shifts To Strength and Flexibility #211 04/18/2024

Midlife Mindset Shifts To Strength and Flexibility #211 Today, we're diving into how changing your mindset can literally change your life, especially during midlife. It's not just about getting stronger or more flexible; it's about how your thoughts shape your journey. Our bodies and minds are evolving in midlife, and it's prime time to align our mental wellness with our physical health. We're talking practical strategies for those ready to shift a powerful mindset. 'Midlife Mindset Shifts to Strength and Flexibility' is your go-to for insights that transform not just how you move but how you think and feel every step of the way. First up, we tackle the significant mental roadblocks: the fear of failure, feeling overwhelmed by too many fitness options, and getting stuck in who we used to be. We explore how adopting a growth mindset transforms challenges into opportunities for growth. For instance, facing a new exercise is about celebrating each small step forward. Then, we discuss the importance of setting intentions alongside goals. This approach brings a deeper, personal connection to our fitness journey, fueling our motivation from within. Whether we aim to hike easily or play with grandchildren pain-free, intentions guide us toward our goals with more passion. Self-compassion is another critical point. We emphasize the power of being kind to ourselves on tough days, using positive self-talk, and setting realistic expectations to build resilience and maintain a balanced approach to health and fitness. Lastly, we share some practical tips: start with achievable goals, tune into your body's needs, make exercise a natural part of your daily routine, celebrate every win, and use journaling as a tool for reflection and gratitude. By fostering a positive mindset and acknowledging the small victories along the way, we pave the path toward a stronger, more flexible, and fulfilled self in midlife. 2 Ways To Take Action 🌟Pursue Your Spark Blueprint: Dive into our 8-week online group course, specially crafted for women in midlife. It's more than just a program—it's a life-changer. Learn to eat better, move more, and unlock boundless energy. With my guidance, you'll step into a life of strength and confidence. Join me to transform your health and step into your most confident self. Ready for a change? 🔥 It's your time to shine! Secure your 20-minute Spark Breakthrough Call now, and let’s pinpoint the one action step that will pivot your health journey. Don’t wait— This is your moment to take a bold step towards the wellness you deserve! /episode/index/show/heikeyates/id/30788598

Break Midlife Barriers As A Gateway To Self-Love/ft. Deb Blum #210 04/04/2024

Break Midlife Barriers As A Gateway To Self-Love/ft. Deb Blum #210 We're getting up close with Deb Blum, the inspiring soul behind The Whole Soul Way. She's not just the brains of this operation; she's a certified life, parent, and health coach with a Business Administration/IT background from the University of Connecticut. Deb recently started a new chapter, moving to Arizona with her husband of 20 years. Join us in this week's episode, "Break Midlife Barriers As A Gateway To Self-Love." Deb's mission? To help women in midlife shed societal expectations and reveal their true essence. She believes in the power of being fully expressed and seen for our inherent magnificence. And let me tell you, her belief that understanding our emotional well-being is critical to our health is a game changer. After facing a midlife awakening and a near-divorce, Deb pivoted to women's empowerment coaching. She launched The Whole Soul Way, a self-paced online program transforming midlife women's lives. It guides them from living by others' rules to embracing their authentic selves. Deb's step-by-step process is about breaking free from fear and conditioning, leading to happiness, fulfilling relationships, and inner peace. Deb's journey began with a pivotal question: 'Who is this person living this life?' This led her to champion living authentically, where inner work becomes essential for well-being. She knows the struggle of managing others' expectations while striving for self-authenticity. Deb's approach? Love and acknowledge yourself. Don't rely on others to feel good. It's about self-recognition and embracing your true self. Deb also discusses the concept of 'reparenting our inner child,' which is crucial for changing our lifestyle habits. She warns against the pitfalls of self-care that avoid more profound issues. Striking the right balance between physical and emotional care is crucial. Deb offers steps to break free and live authentically for those feeling stuck. It's all about reclaiming your wholeness and stopping the act of being someone you're not. Deb's insights are a roadmap to embracing your true self in midlife. How to connect with Deb: 🌟 Feeling stuck in your midlife wellness journey? Let's change that together! I'm inviting you to a no-obligation It's your chance to uncover what's holding you back and take the first step toward a transformative health, fitness, and nutrition journey. /episode/index/show/heikeyates/id/30583003

3 Ways To Breaking The 'All-or-Nothing' Cycle #209 03/21/2024

3 Ways To Breaking The 'All-or-Nothing' Cycle #209 We're diving deep into the concept of reframing health goals, directly addressing the 'All-or-Nothing' cycle that can hinder our progress. This episode is an invitation to those seeking to break free from this restrictive mindset, offering a fresh, flexible, and joy-driven approach to health and fitness. It's designed for anyone whose fitness journey has been disrupted by life's unpredictable nature, showing that it's possible to adapt and thrive amidst these challenges. Our main focus is on the transformative power of reframing health goals. We discuss how adapting our fitness and health objectives to match our evolving lives isn't just beneficial—it's essential. This episode encourages women in midlife to view life's disruptions not as obstacles but as opportunities to explore new and enjoyable ways to maintain an active, healthy lifestyle. This shift in perspective is key to embracing a more adaptable, joyful approach to health and fitness. We discuss why traditional fitness habits often fail, critiquing the rigid, one-size-fits-all narratives dominating the fitness industry. Instead, we advocate for a more personalized approach, emphasizing the importance of finding joy in movement and focusing on the immediate rewards of our fitness activities. We can enhance our motivation and consistency by making small, sustainable changes that align with our daily lives. A highlight of the episode is the introduction of the POP method—Pause, Options, Pick. This strategy embodies the essence of reframing health goals, offering a practical framework for staying flexible and making health goals that resonate with our current needs and aspirations. It's about recognizing the importance of adaptability in our health journey and finding joy in the flexibility of our approach. We also emphasize the significance of community in the journey of reframing health goals. A supportive network can transform the process of achieving health and fitness objectives from an isolating experience into a shared, enriching journey. Community support is instrumental in maintaining motivation and fostering a sense of belonging. By the end of this episode, it's clear that reframing health goals is not just about changing activities but about reshaping our mindset towards health and fitness. It's an invitation to live more joyfully and flexibly, making our health journey adaptable and aligned with our evolving lives. Join me as we explore how to break the 'All-or-Nothing' cycle and embrace a lifestyle where reframing health goals is the foundation for a fulfilling and dynamic approach to wellness. I'd love to hear how this episode touched or helped you see things differently. Send an email to with the subject line “JOY. If you're navigating challenges in your health and fitness journey, I invite you to a complimentary This focused session is crafted to offer clear, actionable guidance to propel you forward, without any fluff. Links mentioned in the show: /episode/index/show/heikeyates/id/30376793

Declutter Your Midlife And Make Room For Joy/ft. Tracy McCubbin #208 03/07/2024

Declutter Your Midlife And Make Room For Joy/ft. Tracy McCubbin #208 We're opening the doors to a world where joy isn't just a feeling but a space we live in. We're talking decluttering with the queen of clean, Tracy McCubbin. Imagine your home, but with breathing room, where every nook cradles peace instead of piled-up papers. That's where Tracy takes us, transforming cluttered caves into serene sanctuaries. So, let's declutter your midlife and make room for you! Tracy's not just any tidying guru; she's a story of transformation. Growing up amidst clutter, she saw first-hand how possessions can overshadow life's true treasures. Her journey from Hollywood's glitzy chaos to the heart of home harmony shows us that change isn't just possible; it's a path to rediscovering ourselves. Diving into the clutter, Tracy reveals it's not about the stuff but what it signifies. It's a mirror to our mental clutter, reflecting deep-seated emotions and unresolved stories. But here's the twist – decluttering isn't just about letting go; it's about uncovering joy, one cleared corner at a time. Tracy's company, dClutterfly, is more than a cleaning service; it's a ticket to freedom. She shares tales of spaces and souls reborn, proving that decluttering goes beyond aesthetics to touch the core of our well-being. Ever thought your clutter could tell your story? Tracy does. She navigates us through the emotional labyrinth of clutter, highlighting the thin line between hoarding and being human. The shame, the guilt – she's seen it all and offers a hand to those ready to step into the light. From the 'seven Clutter Magnets' to the profound 'upstream causes,' Tracy's insights are a roadmap to a clutter-free life. But her actionable tips arm us for the journey, teaching us to hold on to what truly matters while letting the rest go. As we wrap up, Tracy's dual role as a change-maker in homes and hearts through OneKid OneWorld reminds us that decluttering isn't just personal; it's a global gateway to giving back. Join us as we laugh, learn, and let go, making room not just in our homes but in our hearts for that elusive joy. It's an episode that doesn't just declutter; it delights, inspiring us to pursue that spark of simplicity in our midlife adventure. If this episode resonated with you, please email me at [email protected], put "Episode 208" in the subject line, and tell me what action steps you'll take! 🌟 Feeling stuck in your midlife wellness journey? Let's change that together! I'm inviting you to a no-obligation It's your chance to uncover what's holding you back and take the first step toward a transformative health, fitness, and nutrition journey. This call is tailored for midlife women ready to take action, ignite their vitality, and redefine wellness on their terms. Spots are limited, so don't wait to turn your aspirations into action. 🔥 Secure your Spark Breakthrough Call now and How to connect with Tracy /episode/index/show/heikeyates/id/30187178

6 Ways To Redefine Courage In Midlife #207 02/22/2024

6 Ways To Redefine Courage In Midlife #207 Courage in midlife isn't about grand, sweeping gestures. Instead, it can be found in the everyday acts of bravery that lead to significant changes in life. In today's episode, '6 Ways To Redefine Courage In Midlife,' we dive into offering insights and practical tips for women in this vibrant life stage. We debunk common misconceptions about courage. It isn't about quick fixes or dramatic overhauls but involves steady, sustainable shifts in lifestyle habits. Embracing expert advice and focusing on personal journeys instead of comparing with others is critical. We highlight that true courage resides in internal transformation, not just visible changes. Our discussion covers various aspects of courage. We start with facing truths about our health and well-being. Taking the first step, like joining a course or engaging with health content, signifies courage. We discuss how career transitions can be courageous, as illustrated by Linda's venture into starting her bakery. Consistency in fitness and diet plans, embracing vulnerability, managing family dynamics, and pushing physical boundaries are also courageous acts. Addressing health changes in midlife and defying societal expectations are forms of courage. We celebrate rediscovering personal identity, as in Julia's journey back to painting. The practical tips for cultivating courage include starting with small steps, maintaining a positive mindset, setting realistic goals, journaling, seeking support, trying new things, listening to your body, and reflecting on progress. I share my strengths and weaknesses – my consistent positivity and the challenge I face with impatience when plans don't align with my expectations. These qualities shape my coaching approach, helping me connect and grow with my audience. In summary, courage in midlife is about embracing change and growing physically and mentally stronger. It's the small steps towards a healthier, happier self, a journey of transformation and growth. Now, let's turn the focus to you. Reflect on your journey. What small steps have you taken recently that reflect courage in your life? Think about the tiny changes you've implemented in your daily routine, whether it's a new eating habit, a small shift in your exercise regime, or even a change in your mindset. We have two calls to action today! Email me at with the subject 'Courage.' and let me know your key takeaway from this episode. I'd love to hear from you and help guide you toward courage and clarity. If today's episode resonated with you and you're looking for a clear next step, the no-obligation is it. It's direct, to the point, and could be the nudge you need towards real change. Slots are limited because we're focusing on quality, actionable advice. So don't wait for "someday." Make it today. https://heikeyates.com/l/breakthroughcall/https://heikeyates.com/l/breakthroughcall/https://heikeyates.com/l/breakthroughcall/ Links mentioned in the show: More Midlife Goddies! 🆓 Grab your 3 Simple Ways To Recapture Your Health + Thrive over 50 🆓 Grab your Intermittent Fasting Cheat Sheet ⭐️ 🙋‍♀️ ⁠Work with me 1:1 privately ⁠ 🤩 Visit My Website!⁠ 💥 ⁠Follow me on Instagram⁠ ❤️ Join the club!⁠ /episode/index/show/heikeyates/id/29975108

Finding Love After 40 In The Digital Age/ft. Hoyt Prisock #206 02/08/2024

Finding Love After 40 In The Digital Age/ft. Hoyt Prisock #206 Our guest, Hoyt Prisock, the innovative creator behind a successful online speed dating platform, launched with Match.com nearly two decades ago. Hoyt, who found himself navigating the online dating world after a long marriage, has since become a seasoned voice in this arena, offering unique insights through his podcast, 'Behind the Swipe.' Hoyt shared his perspective on how the dynamics of online dating differ substantially for individuals in midlife compared to younger generations. He provided thoughtful commentary on the unique mindset challenges encountered by men and women re-entering the dating scene later in life, emphasizing the importance of authenticity and confidence. A crucial part of our conversation revolves around the mindset challenges men and women face in midlife as they enter the online dating scene. Hoyt offers insights on how to overcome these challenges, emphasizing the importance of confidence and authenticity. Hoyt also highlights the most significant mistakes men and women make when starting to date online and shares surprising learnings from his podcast, 'Behind the Swipe.' He provides three essential dating rules for navigating the online world and suggests an old-school compliment that deserves a revival in online dating. We also explored the most common mistakes made by individuals dating online and the surprising lessons Hoyt has learned from his podcast. He shared three fundamental rules for dating success in the digital age, alongside a charming, old-fashioned compliment he believes is due for a revival. Whether it's about building confidence in the dating scene or learning to present our authentic selves online, there's a lot we can take away from Hoyt's experiences and the stories from Behind the Swipe. Remember, it's never too late to find love or companionship, and navigating the online dating world in midlife can be an adventure filled with growth and unexpected joys. We want to know how this episode resonated with you. Did it change your perspective on online dating? Do you have your own stories or tips to share? Your insights and experiences are valuable, and we would love to hear them. Email us at [email protected] with the subject 'Dating' and let us know your thoughts on episode #206. How to reach Hoyt: Godies you might love 🤩 Visit My Website 👉️ Schedule your free Spark Breakthrough Call 💥 Follow me on Instagram 🆓 Grab your 3 Simple Ways To Recapture Your Health + Thrive over 50 🆓 Grab your Intermittent Fasting Cheat Sheet ⭐️ Take The Pursue Your Spark Blueprint Course 🙋‍♀️ Work with me 1:1 privately ❤️ Join the club! /episode/index/show/heikeyates/id/29758003

6 Ways To Double Down On Your Midlife Wellness #205 01/25/2024

6 Ways To Double Down On Your Midlife Wellness #205 We dive into '6 Powerful Ways to Boost Your Midlife Wellness.' No more grand resolutions that fizzle out – we're all about practical steps leading to lasting health. First, let's rethink the whole New Year's resolution game. It's not about massive changes overnight; it's about those small, consistent steps that genuinely transform your wellness journey. Then, we'll tackle some common wellness misconceptions, like the truth about Intermittent Fasting and why super-restrictive diets aren't the way to go. But fear not; we have a solution to guide you through these challenges. In the second part of the episode, we're doubling down on six key things for midlife wellness. We'll explore the power of simplifying your health goals, focusing on one thing at a time, and maintaining that positive mindset. Mindfulness takes the spotlight as we discuss how it can enhance your fitness routines, transform your eating habits, reduce stress, and help you build those healthy habits. Plus, we'll share some practical examples of how to bring mindfulness into your daily life. And let's remember to set realistic expectations, viewing midlife wellness as a lifelong commitment and effortlessly integrating health into your lifestyle. So, as you listen, think about that one small change you can make today for your wellness journey. Remember, it's all about those consistent, actionable steps that lead to genuine, lasting health. Tune in, and let's kickstart this transformative journey together! Resources Mentioned In The Show Let's Work Together! Would you like to connect with me through one-on-one coaching or through one of my groups? If so, visit my and submit an application today. ⭐️ Take The Pursue Your Spark Blueprint Course 🙋‍♀️ Work with me 1:1 privately 🤩 Visit My Website 💥 Follow me on Instagram 🆓 Grab your 3 Simple Ways To Recapture Your Health + Thrive over 50 🆓 Grab your Intermittent Fasting Cheat Sheet ❤️ Join the club! /episode/index/show/heikeyates/id/29546773

5 Pillars To A Fulfilled Midlife/ft. Bernie Borges #204 01/11/2024

5 Pillars To A Fulfilled Midlife/ft. Bernie Borges #204 We begin an insightful journey into the essence of a fulfilled midlife. Heike chats with Bernie Borges, a seasoned B2B expert and podcast enthusiast, about the nuances of midlife fulfillment. Bernie, originally from New York City and now thriving in Tampa Bay, brings his rich experience from his successful 36-year marriage and his podcasting ventures, including the 'Midlife Fulfilled' Podcast. This episode centers around the concept of a fulfilled midlife, examining the 5 Pillars: Health, Fitness, Career, Relationships, and Legacy. Bernie and Heike challenge listeners to introspect their fulfillment levels in these critical life areas. Bernie's insights, drawn from his diverse experiences, shed light on the less discussed yet crucial aspects of midlife. We unravel the true meaning of midlife, offering a fresh perspective that goes beyond the conventional chronological definition. Bernie's approach to defining midlife is rooted in logic and personal insight, presenting it as a period rich with change and growth. The discussion explores how health priorities shift during midlife and the factors driving these changes. Fitness is highlighted as a critical component for achieving a fulfilled midlife, emphasizing its role in maintaining physical and mental well-being. The conversation then turns to career transformations during midlife. Bernie and Heike discuss how to rediscover passion in one's career and the importance of adaptability and lifelong learning in achieving career satisfaction. Relationship dynamics are also a focal point. The Podcast delves into ways midlifers can strengthen existing relationships or build new, meaningful connections while navigating changes like children leaving home or taking on eldercare responsibilities. The concept of legacy in midlife is examined, highlighting why many in this life stage reflect on their legacy and how it influences their sense of purpose. The episode introduces listeners to the idea of assessing fulfillment levels using the 80/20 principle, distinguishing between 'before fulfillment' and 'after fulfillment.' How To Reach Bernie 🎙️ Listen to the Podcast! ⭐️ Take The Pursue Your Spark Blueprint Course 🙋‍♀️ Work with me 1:1 privately 🤩 Visit My Website 💥 Follow me on Instagram https://www.instagram.com/heikeyates/ 🆓 Grab your 3 Simple Ways To Recapture Your Health + Thrive over 50 🆓 Grab your Intermittent Fasting Cheat Sheet ❤️ Join the club! /episode/index/show/heikeyates/id/29359303

#203 Navigating Body Image Through The Menopause Maze/Ft. Dr. Maria Luque 12/28/2023

#203 Navigating Body Image Through The Menopause Maze/Ft. Dr. Maria Luque We sit down with Dr. Maria Luque, an Air Force veteran and the go-to expert on fitness during menopause. Dr. Luque sheds light on the complex relationship between menopause, body image, and fitness, challenging common misconceptions that often hold women back. Contrary to popular belief, weight gain isn't a given, and exercise doesn't necessarily worsen menopausal symptoms; it can alleviate them. We honed in on navigating body image through the menopause maze for this episode. Dr. Luque offers empowering strategies for women navigating the 'new normal' that comes with menopause. Among these are mindfulness practices and the importance of strength training, which can go a long way in boosting body confidence. We discuss the pivotal mental shift from asking, 'Why isn't my body making me happy?' to 'What can I do with my body?' as a way to focus on capabilities rather than limitations. We also touch on women's unique dietary and exercise needs in this life stage, debunking the need to conform to social media standards or extreme diet cultures. The conversation takes a turn to critique the fitness industry's lack of attention toward women in midlife, with Dr. Luque advocating for more inclusive and tailored fitness programs. The episode wraps up with an intriguing 'Menopause Survival Kit,' featuring unconventional items that extend beyond physical needs. Don't miss this episode full of actionable insights that challenge the status quo and empower midlife women to reclaim their body confidence. Whether you're going through menopause or know someone who is, this episode is a must-listen. I'd love to hear from you once you've thought about your action steps. Send me an email with the subject line "Body Image" to . Share your biggest win, your progress, or any questions you have. I'm here to support you on your journey and can't wait to celebrate your successes. How to contact Dr. Luque: 🎙️ Listen to the Podcast! ⭐️ Take The Pursue Your Spark Blueprint Course 🙋‍♀️ Work with me 1:1 privately 🤩 Grab all the midlife goods! 💥 Follow me on Instagram https://www.instagram.com/heikeyates/ 🆓 Grab your 3 Simple Ways To Recapture Your Health + Thrive over 50 🆓 Grab your Intermittent Fasting Cheat Sheet ❤️ Join the club! /episode/index/show/heikeyates/id/29170888

#202 Navigate Holiday Temptations With Intermittent Fasting 12/14/2023

#201 Take Control in a Broken Healthcare System/ft. Susan Salenger 11/30/2023

#201 Take Control in a Broken Healthcare System/ft. Susan Salenger In this podcast episode, we welcome Susan Salenger, the inspiring author of "SIDELINED: How Women Can Navigate A Broken Healthcare System." At 80 years old, standing at 4'10", Susan is an accomplished author and an avid powerlifter, a testament to her belief in personal strength and resilience. She shares her journey from working in Salenger Films, a company specializing in corporate training films, to becoming a voice for women struggling within a healthcare system that often fails them. Susan's transition into authorship was spurred by a pivotal experience - a surgery she underwent that was later revealed as unnecessary. This incident led her to explore women's paradoxical relationship with their healthcare: they are often proactive yet find themselves sidelined by the system. Her book dives into the internal conflicts and societal pressures that lead women to mismanage their health, prioritizing others' needs over their own. "SIDELINED" is based on extensive research and interviews with diverse women chosen carefully to represent various experiences within the healthcare system. Susan discusses the women's hesitation and concerns in sharing their medical journeys. She also touches on the cultural history and gender biases that pervade the medical field, influencing how women's health issues are perceived and treated. A central theme of Susan's research is the six instinctive behaviors women exhibit that complicate their medical diagnosis and treatment. This includes reluctance to question doctors, non-compliance with medical advice, and the tendency to downplay their symptoms. Susan emphasizes the importance of second opinions and proactive healthcare management, offering actionable steps for women to navigate a healthcare system that often overlooks their needs. Susan's story is not just about challenges; it's about empowerment. By sharing her insights, she aims to equip women with the knowledge and confidence to advocate for their health. Her message is clear: understanding and challenging the status quo is crucial for transforming how women interact with healthcare providers and, ultimately, for improving their medical outcomes. Please reach out to me at type "sidelined" into the subject line, and let us know how this episode resonated with you. How to connect with Susan: Links mentioned in the show: Listen to the Podcast! Connect with guest 💥💥💥 Follow me on Instagram 🆓 Grab your 3 Simple Ways To Recapture Your Health + Thrive over 50 - 🆓 Grab your Intermittent Fasting Cheat Sheet 🙋‍♀️ WORK WITH ME 1:1 PRIVATELY Grab all the midlife goods! ⭐️ Take The Pursue Your Spark Blueprint Course ❤️ JOIN THE CLUB /episode/index/show/heikeyates/id/28807483

#200 Marking 200 Episodes of Empowering Women in Midlife 11/16/2023

#199 Tips to Reverse-Engineer and Re-Imagine Midlife/ft. Wendy Valentine 11/02/2023

#198 How Quitting Alcohol for a Month Can Boost Your Health 10/19/2023

#198 How Quitting Alcohol for a Month Can Boost Your Health In today's episode, we embarked on an insightful journey into the world of Sober October. We kicked things off by asking, 'What's Sober October?' It's more than just a month; it's an opportunity to hit the reset button on our relationship with alcohol. Many use alcohol for stress, hormonal changes, or societal pressures. But what if I told you there are other ways to unwind, celebrate, and cope without that trusty wine glass? So, this episode is for you whether you're curious about Sober October, are keen on making a lifestyle change, or are interested in healthier alternatives. We explored why taking a break from alcohol can be a game-changer for our physical and emotional well-being. We also ventured into the world of adaptogens, these incredible natural substances that can help us adapt to stress. Imagine ginseng, ashwagandha, and Rhodiola rosea working their magic. They're gaining traction as we all seek more natural ways to handle stress, but remember, the science is still unfolding. Now, here's the juicy part. We unveiled a whole array of non-alcoholic alternatives to help you breeze through Sober-October. We've got you covered, from kombucha's tangy delights to herbal teas' soothing embrace. But, hey, we also peeled back the curtain on some downsides to mocktails and non-alcoholic drinks. It's all about informed choices, right? But wait, there's more! We shared three super-practical solutions. Want to understand those triggers? We've got mindfulness techniques. Facing social pressure? Our 'PREP' technique has your back. And for breaking the habit? Say hello to 'SWAP.' And guess what? Exercise plays a massive role in this journey, too! It's not just about swapping one drink for another, not even a fancy non-alcoholic one. The fundamental transformation begins as we discover what's driving our relationship with alcohol. So, as you stride through midlife, embrace healthier coping mechanisms, conquer stress, and find joy in alternatives like exercise and mindful living. The power to make mindful choices? Yep, it's right there within you. Now, we'd love to hear your thoughts and takeaways. Drop us a line at heike@heikeyates with the subject line 'Alcohol.' Share how this episode resonated with you and your most significant 'a-ha' moment. Links mentioned in the show: /episode/index/show/heikeyates/id/28311605

#197 Fibromyalgia - Your Body Doesn't Feel Right, And It's Not All In Your Head/Ft. Dr. Efrat LaMandre 10/05/2023

#197 Fibromyalgia - Your Body Doesn't Feel Right, And It's Not All In Your Head/Ft. Dr. Efrat LaMandre We're excited to welcome the innovative and compassionate Dr. Efrat LaMandre, also known as Dr. E. She is a Functional Medicine expert with a deep understanding of misunderstood chronic conditions, including Fibromyalgia. The feeling that your body doesn't feel right, and you know it's not all in your head, is our topic for today. Dr. E is the driving force behind The Knew Method, a unique blend of modern and functional medicine. This groundbreaking approach originated from her journey when her wife fell ill and found relief only through functional medicine. Today, Dr. E uses this powerful combination to help patients regain their health and understand the lifestyle factors that may adversely impact them. If you're experiencing chronic joint pain, persistent stomach issues, brain fog, immune irregularities, or other inexplicable symptoms that make you "feel off," then Dr. E's insights are crucial. She advocates for patients, emphasizing that their symptoms are not mere figments of their imagination but accurate indicators of underlying health issues. Fibromyalgia, a complex condition, will be a focal point of our conversation. This chronic disorder is characterized by widespread musculoskeletal pain, fatigue, and tenderness in localized areas. As a member of the Board of Trustees for Staten Island University Hospital, the President of the Nurse Practitioner Association, and the owner of EG Healthcare, Dr. E continues to be a guiding light in the healthcare field. Beyond her clinical pursuits, she manages HawkScribes, a Medical Scribe company, and EG PREP, an education platform. Furthermore, Dr. E shares her vast knowledge through her KnewMethod podcast and enlightening book, "It's Not in Your Head." In our conversation, we'll delve deeper into Fibromyalgia, examining why a diagnosis isn't always the final word and how to manage its debilitating symptoms. Join us for an episode that could redefine your understanding of health and set you on the path to reclaiming your vitality. Don't miss it! Email me at and let me know how this episode helped you with your questions about Fibromyalgia or other symptoms you might experience but haven't found the answers yet. How To Reach Dr. E.: /episode/index/show/heikeyates/id/28179713

#196 How To Reclaim Your Health and Thrive in Midlife 09/21/2023

#196 How To Reclaim Your Health and Thrive in Midlife Find out how to boost your health and feel incredible as you hit midlife on the Purse Your Spark podcast. So, here's the scoop – we're exploring this fantastic guide called '3 Ways to Reclaim Your Health and Thrive in Midlife.' And trust me, it's packed with goodness. First up, let's talk about intermittent fasting. And no, it's not just about skipping meals. This gem can seriously rev up your energy levels and give you a new focus. It's like a secret weapon for feeling fantastic, and I can't wait to break it down for you. Then, there's Pilates. It's like your new fitness BFF. It's gentle on your joints but packs a punch for your core strength, flexibility, balance, and even how you carry yourself. And guess what? We're diving into self-care strategies, too. Think relaxing baths and getting that oh-so-needed beauty sleep. But you know what's the real deal? It's all about building habits and keeping that good stuff going. And guess what? You don't need to do everything at once. Small steps? They're the game-changers. Oh, and I've got this nifty trick – the 5-Step SPARK Method. It's your guide to smashing through obstacles and making habits stick for good. Imagine this – we're blending Pilates, the magic of intermittent fasting, and the pure goodness of self-care. It's like your ticket to a seriously healthy and amazing life. It's all about taking those steps, embracing the change, and getting ready to rock the second half of life. Before we wrap up, I want to leave you with an important action step. Take a moment to reflect on what we've discussed today and think about the specific steps you will take to improve your health and well-being. What changes are you going to make to your daily routine? How will you incorporate intermittent fasting, Pilates exercises, and self-care into your life? Remember, it's not about making drastic changes overnight but taking small, sustainable steps towards a healthier and more vibrant you. I'd love to hear from you once you've thought about your action steps. Send me an email with the subject line "THRIVE" to . Share your biggest win, your progress, or any questions you have. I'm here to support you on your journey, and I can't wait to celebrate your successes with you. Links mentioned in the show: /episode/index/show/heikeyates/id/28034424

#195 Available As Is: A Midlife Widow’s Search for Love/ ft. Debbie Weiss 08/01/2023

#195 Available As Is: A Midlife Widow’s Search for Love/ ft. Debbie Weiss In 2013, at the age of 50, Debbie faced one of the most devastating losses imaginable - the death of her partner, George, of 32 years. A year spent as a caregiver, watching him fade, left her with a profound void, alone for the first time in her life, grappling with post-traumatic stress disorder. But Debbie's resilience emerged in her widowhood, guiding her through the enveloping loneliness, bit by bit. She shares how she embraced her lifelong passion for writing and earned her Master in Fine Arts in Creative Writing at the impressive age of 56. Her transformative experience and dealing with grief became the centerpiece of her critically acclaimed book, ',' a candid, darkly humorous account of rebuilding a life and finding hope after widowhood. Throughout the episode, Debbie's story is not just about loss and rediscovery. It's also about challenging societal norms. From being a respectful widow, Debbie transformed into a vibrant, adventurous woman, exploring the uncharted waters of midlife dating. Despite the highs, the lows, and even the absurdities of dating multiple men, including a family-shy politician, she found herself and created personal growth. We're excited to have Debbie with us today to share her incredible journey to self-discovery. We'll hear how she navigated grief, embraced fitness and yoga, discovered the liberating power of writing, and found love and companionship again with her second life partner, Randal. Debbie's story shows us that no matter what happens, life can always take a new turn, and we can start a new chapter. How to reach Debbie and get her book: Rating, Review & Follow on Apple Podcasts Heike’s insights on the Pursue Your Spark are so helpful in creating a well-rounded, healthy lifestyle”! ← If that sounds like you, This helps me support more women over 50 – just like you – redefining their second half of life. scroll to the bottom, and select “Write a Review.” Then, let me know what you loved most about the episode! There is always something new on the feed, and if you’re not following, there’s a chance you’ll miss out. For more episodes, . /episode/index/show/heikeyates/id/27624267

#194 Why Regular Exercise Can Be the Key to Long-Term Financial Stability 07/20/2023

#194 Why Regular Exercise Can Be the Key to Long-Term Financial Stability In today's episode of the Pursue Your Spark Podcast, titled "Why Regular Exercise Can Be the Key to Long-Term Financial Stability," I'll share some personal insights that might change your perspective on exercise and its value. We've all had those days when we feel super energized and happy after a workout, right? But as we age, we seem to be at the doctor's office more often. Here's a thought: what if we could cut down those visits by moving our bodies more? Ignoring regular exercise isn't a small mistake; it can lead to big problems. Trust me; it's time to act NOW and put exercise on our priority list. I'll share a touching story about one of my clients, who had big dreams but barely exercised. You'll see how a few changes can make a huge difference. Getting older doesn't mean we have to spend more on healthcare. Regular exercise not only lifts our mood and keeps our bodies strong but also saves money on those pesky medical bills. In essence, staying active leads to a healthier, wealthier life. Did you know a study found that $1.1 trillion was lost in 2016 due to health-related work problems? But small changes in our unhealthy habits could prevent millions of chronic illnesses each year, saving us a lot of money on healthcare costs. So, tune in to this episode to understand how regular exercise can ensure better health and long-term financial stability. Let's take this journey together—it's time to invest in your health! Rating, Review & Follow on Apple Podcasts Heike's insights on the Pursue Your Spark are so helpful in creating a well-rounded, healthy lifestyle"! ← If that sounds like you, This helps me support more women over 50 – just like you – redefining their second half of life. scroll to the bottom, and select "Write a Review." Then, let me know what you loved most about the episode! There is always something new on the feed, and if you're not following, there's a chance you'll miss out. Links mentioned in the show, including blog posts of mine, that you will want to check out! Consistently /episode/index/show/heikeyates/id/27458829

#193 Midlife Adventure: Defying Age with a Fitness Bucket List/Ft. Julia Goodfellow-Smith 07/06/2023

#192 The Step by Step Guide to Staying Fit and Having a Healthy Postmenopause 06/22/2023

#191 From Sedentary to Feeling Good: Yoga for Everybody/ ft. Hope Zvara CEO Mother Trucker Yoga 06/08/2023

#191 From Sedentary to Feeling Good: Yoga for Everybody/ ft. Hope Zvara CEO Mother Trucker Yoga How can someone who hasn't been "fit" or super active start to focus on that without hurting themselves, feeling embarrassed, or having to train for a marathon? Moreover, what does lifestyle fitness look like? If these are questions that are on your mind, this episode is a must-listen! Hope Zvara, the CEO of , is a woman of mystery, a fitness expert with a unique perspective on wellness. What I find most interesting about Hope's approach is that it is centered around yoga and lifestyle movement. She draws on her experiences working with middle-aged women at her yoga studio, where she taught them about the connection between movement, body awareness, flexibility, and strength. She believes everyone can benefit from caring for their body and mind, no matter where they are in life. Throughout this episode, Hope shares not only her fitness journey but emphasizes the mindset changes she had to go through to get healthy. She underscores the importance of small and consistent improvements while breaking down our own negative mindsets. Interestingly, she now shares her expertise with truck drivers, helping them learn simple stretches, movements, and mind-shifting strategies to improve their health in just minutes a day. She has authored the book “Trucking Yoga Simple Fitness for the Long Haul”, which became an instant staple in the truck driving industry. Hope's work is essential in promoting better health and wellness for individuals who may not have had access to this type of information before. Practical, easy to implement, and emphasizes the importance of taking care of your body and mind. If you're interested in learning more, I highly recommend checking out her book or following her on social media! How to reach Hope: Rating, Review & Follow on Apple Podcasts Heike’s insights on the Pursue Your Spark are so helpful in creating a well-rounded, healthy lifestyle”! ← If that sounds like you, This helps me support more empty-nester moms 50+ – just like you – redefining their second half of life. scroll to the bottom, and select “Write a Review.” Then, let me know what you loved most about the episode! There is always something new on the feed, and if you’re not following, there’s a chance you’ll miss out. Links mentioned in the show: /episode/index/show/heikeyates/id/27040224

#190 Aging Strong: Pilates for Better Bone Health in Women 50+ 05/25/2023

#190 Aging Strong: Pilates for Better Bone Health in Women 50+ May is National Osteoporosis Month, and it's a great reminder of how crucial it is for women over 50 to prioritize bone health. Osteoporosis, a condition more common in women, weakens bones and increases the risk of fractures, often without any symptoms. In this episode, we dive deep into the causal factors of Osteoporosis and what we can do to stay strong! Osteoporosis can lead to loss of height, severe back pain, changes in posture, and even permanent disability. Often referred to as the "silent killer," osteoporosis can progress silently without any symptoms. Certain risk factors for osteoporosis are beyond our control, such as gender, age, body size, ethnicity, and family history. But there's good news! Lifestyle changes can make a significant difference. Incorporating proper nutrition is crucial for overall health, including bone health. Limiting sodium, moderating caffeine and alcohol consumption, reducing soda intake, and balancing animal and plant-based proteins are important dietary considerations. Engaging in the right exercises is another vital component of an osteoporosis-focused program. Weight-bearing exercises like walking, jogging, dancing, and climbing stairs stimulate bone formation. Resistance training with weights or resistance bands helps strengthen bones and muscles. Balance and flexibility exercises, such as yoga and Pilates, reduce the risk of falls and enhance mobility. Individuals can maintain their independence, enhance their quality of life, and prevent fractures by prioritizing bone health. Regular screenings, nutritious diet choices, proper exercise routines, and maintaining an active lifestyle are all essential steps in preventing osteoporosis and promoting optimal bone health. Take charge of your bone health today and start building stronger bones for a healthier future! Reach out to me at or on if you have more questions and need help with your health goals. Rating, Review & Follow on Apple Podcasts Heike's insights on the Pursue Your Spark are so helpful in creating a well-rounded, healthy lifestyle"! ← If that sounds like you, This helps me support more empty-nester moms 50+ – just like you – redefining their second half of life. scroll to the bottom, and select "Write a Review." Then, let me know what you loved most about the episode! There is always something new on the feed, and if you're not following, there's a chance you'll miss out. Links mentioned in the show: Check out on how to find the Pilates posture! For more episodes, . /episode/index/show/heikeyates/id/26885196

#189 Pilates Crosses All Boundaries/ft. Shari Berkowitz 05/11/2023

#189 Pilates Crosses All Boundaries/ft. Shari Berkowitz Pilates is always a hot topic in the health and wellness world. It has a rich history, and the variations of this exercise method are as diverse as the people who practice them. But at the heart of Pilates lies a set of fundamental principles that guide every movement: centering, concentration, control, precision, breath, and flow. It was my pleasure to invite Pilates coach Shari Berkowitz to the show this week to help us understand our bodies' biomechanics and completely transform our outdated thoughts on the aging body. Shari Berkowitz is a Pilates teacher of teachers and scientist with over 30 years of experience specializing in Pilates biomechanics and ergonomics. She is the CEO of the a Pilates teacher training program, and her unique way of teaching Pilates crosses all boundaries by combining science and movement. From her own personal injury that she sustained in her 20s, leading to partial paralysis, Shari shares her experience with Pilates and how it improved her balance, posture, and motor control. She shares her fascinating learning journey, punctuated with famous teachers, traumatic experiences, and the gradual development of her understanding of Pilates. Shari also explains to us the concept of Biotensegrity - recognizing the human body as an organism rather than a mechanism. She sets aside the oversimplified, traditional understanding of the musculoskeletal system and provides us with a more accurate framework. This contemporary scientific understanding helps us reimagine the capabilities of the aging body. She encourages us to assimilate this new information to change the way we think and behave toward our aging bodies. How to reach Shari: Rating, Review & Follow on Apple Podcasts Heike’s insights on the Pursue Your Spark are so helpful in creating a well-rounded, healthy lifestyle”! ← If that sounds like you, This helps me support more empty-nester moms 50+ – just like you – redefining their second half of life. scroll to the bottom, and select “Write a Review.” Then, let me know what you loved most about the episode! There is always something new on the feed, and if you’re not following, there’s a chance you’ll miss out. Links mentioned in the show: Shari’s /episode/index/show/heikeyates/id/26748936

#188 How to Get the Best Results from Intermittent Fasting Over 50 04/27/2023

#188 How to Get the Best Results from Intermittent Fasting Over 50 Intermittent fasting has recently gained popularity as a weight loss and health-promoting strategy. It involves restricting food intake for a certain period of time, followed by a period of normal eating. In today’s episode, I share with you the science-backed benefits of intermittent fasting and how to decide if it is right for you. I also take you through how to start fasting and what to (realistically) expect! One of the main benefits of intermittent fasting is that it can lead to weight loss and improved body composition. However, some women, especially those over 50, struggle to lose weight. I discuss why this may be the case for some and how to overcome it. In addition to weight loss, intermittent fasting has many other health benefits. It can improve insulin sensitivity, lower blood sugar, and cholesterol levels, reduce inflammation, and promote autophagy. All of these benefits can reduce your risk of chronic diseases, such as type 2 diabetes, heart disease, and cancer. Intermittent fasting is a sustainable eating pattern that fits most lifestyles. I share some methods to ease into fasting and how to find what works for you. Of course, intermittent fasting isn't for everyone, and it's important to talk to your doctor before starting any new diet or exercise program. However, if you're looking for a safe and effective way to improve your health and well-being, intermittent fasting is definitely worth considering! Reach out to me at or on social media if you have more questions and need help with your health goals. Rating, Review & Follow on Apple Podcasts Heike's insights on the Pursue Your Spark are so helpful in creating a well-rounded, healthy lifestyle"! ← If that sounds like you, This helps me support more empty-nester moms 50+ – just like you – redefining their second half of life. scroll to the bottom, and select "Write a Review." Then, let me know what you loved most about the episode! There is always something new on the feed, and if you're not following, there's a chance you'll miss out. Links mentioned in the show: For more episodes, click here. /episode/index/show/heikeyates/id/26635254

#187 How to Tap into Your Intuition and Find Your Voice/ft. Dr. Melissa Bird 04/13/2023

#187 How to Tap into Your Intuition and Find Your Voice/ft. Dr. Melissa Bird Intuition. That feeling where you “just know,” but how? What is the nature of this sixth sense, and how do we foster it? I was happy to invite Dr. Melissa Bird to this week’s podcast to answer our questions about intuition and how we can tap into this powerful force within us. Dr. , is a passionate feminist whose education in social work has led to a career advocating for children, women, and their families. One of Melissa's key focus areas is helping women overcome their fears around speaking their minds and pursuing their dreams. She encourages women to listen to their intuition and tap into their inner wisdom to find their voice and purpose in life. So, how do we tap into our intuition? Dr. Bird describes intuition as a muscle, the more we listen to it, the more we use it, and the stronger it becomes. She also reminds us to combat our perfectionism actively, to stop striving for perfection and instead strives for “humanism.” In doing so, we enhance our ability to tap into our intuition. Moreover, she discusses the effect of society's demand for making decisions based on rationality and the idea that intuition is not considered “rational.” So, over time it has become our tendency to stamp out this sense within us. Melissa also dives into the complexity of race and ancestry and shares a bit about her complex heritage. She explains how our sense of groundedness and identity influence our connectedness with ourselves and our intuition. She recommends three parts in learning to reconnect with your intuition: Learn how to listen to your body, acknowledge when you’re questioning yourself, and when you realize you may have let other factors guide you, stop shaming yourself for “not listening.” We are all individuals, and we reach our sense of intuition differently. How to reach Dr. Bird: Rating, Review & Follow on Apple Podcasts Heike’s insights on the Pursue Your Spark are so helpful in creating a well-rounded, healthy lifestyle”! ← If that sounds like you, This helps me support more empty-nester moms 50+ – just like you – redefining their second half of life. scroll to the bottom, and select “Write a Review.” Then, let me know what you loved most about the episode! There is always something new on the feed, and if you’re not following, there’s a chance you’ll miss out. Links mentioned in the show: /episode/index/show/heikeyates/id/26508588

#186 What is Resistant Starch and How Does it Impact Your Health? 03/30/2023

#186 What is Resistant Starch and How Does it Impact Your Health? Have you heard about resistant starch foods? Resistant starch foods have gained increased attention as a potential tool to improve gut health and support a healthy microbiome. Today I'll share what resistant starch foods are and why they are good for you! I will also discuss the much-debated claim that these foods can aid in weight loss and help you decide if starch resistant foods can be of additional benefit to you. Essentially a type of fiber, noted benefits of starch resistant foods include improved gut health, better blood sugar control, improved nutrient absorption, reduced inflammation, and the list goes on! I focus on women in menopause and post-menopause who may benefit from consuming resistant starch as part of a healthy diet. Especially for those that are stuck losing weight and need to shake it up, want to improve gut health and reduce inflammation, and reduce the risk of type 2 diabetes and cardiovascular disease risk, then resistant starch foods are worth a try. I also discuss who else may benefit from these foods, how much you should ideally be eating every day, and how many of the foods I mention are in your pantry right now! Remember, it's essential to consume resistant starch as part of a healthy, balanced diet that includes a variety of nutrients. All types of fiber have health benefits, so eat a variety of fiber-containing foods. Reach out to me at or on social media if you have more questions and need help with your health goals. Rating, Review & Follow on Apple Podcasts Heike's insights on the Pursue Your Spark are so helpful in creating a well-rounded, healthy lifestyle"! ← If that sounds like you, This helps me support more empty-nester moms 50+ – just like you – redefining their second half of life. scroll to the bottom, and select "Write a Review." Then, let me know what you loved most about the episode! There is always something new on the feed, and if you're not following, there's a chance you'll miss out. Links mentioned in the show: /episode/index/show/heikeyates/id/26303997

#185 Overcoming Addiction: Mandy Alexis' Journey to Recovery and Entrepreneurship 03/16/2023

#185 Overcoming Addiction: Mandy Alexis' Journey to Recovery and Entrepreneurship This week on the Podcast, we're talking about wants and desires! And how to get real clear as to what exactly it is that we want. I believe we do know what we want and desire. But we struggle with the cost and consequences of having what we want! Are we willing to pay the price (and that doesn't always involve money) or live with the consequences of having what we desire? Unfortunately, that's really where most of us get hung up, and at the extreme end of this, we may find ourselves or someone we love battling addiction. Addiction comes in many forms. Here in the United States, addiction spans all social classes and ethnicities. It is relevant to note that many addictions are not related to recreational drugs but instead involve pharmaceutical drugs prescribed lawfully by a doctor, making addiction a disease that can affect anyone. Despite the prevalence of this issue, it remains a taboo topic and is infrequently spoken about openly and honestly. In this episode, Mandy fearlessly shares her experience with her drug and alcohol use and her eventual addiction to cocaine. When she tried to stop, she realized how addicted she was. It was after a very unhealthy relationship and the feelings she was left with that made her wake up. Mandy felt that if she wanted better, she would need to reinvent herself. However, finding her talent for seeing the beauty in the world, applying what she was learning, and learning from teachers of the mind and spirit pushed her to keep fighting. Mandy Alexis' motivation was born, and the fact that she was inspiring others helped inspire her. She is proud to say that she is over two years clean and feels like a completely different person, and she leaves us with this thought, "I want people to know that no matter how long they have been one way, they can change." How to reach Mandy: Rating, Review & Follow on Apple Podcasts Heike's insights on the Pursue Your Spark are so helpful in creating a well-rounded, healthy lifestyle"! ← If that sounds like you, This helps me support more empty-nester moms 50+ - just like you - redefining their second half of life. scroll to the bottom, and select "Write a Review." Then, let me know what you loved most about the episode! There is always something new on the feed, and if you're not following, there's a chance you'll miss out. Links mentioned in the show: /episode/index/show/heikeyates/id/26227095

#184 Simple Ways To Make Your Exercise Habit Consistent 03/02/2023

Pursue Your Spark - Midlife, Fitness, Nutrition, Mindset, Health, women over 50

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