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

It’s 3 a.m., and you’re staring at the ceiling, thinking, How did I end up feeling so stuck? You’re not alone. We’re here to help you break free from those limiting beliefs and outdated habits. With clear, practical strategies, we help you take control and thrive in midlife, using fitness and wellness tools for real transformation. Unlike other midlife podcasts that offer broad advice, we focus on tangible, practical, and actionable steps that make a difference. Whether building confidence, managing the stress of balancing work and family, or overcoming self-doubt, we break it down into simple, doable, and energy-boosting tips. We’re here to help you confidently say 'YES, I CAN!' and make complicated information easy to understand so you can take action. Let’s shake off what’s holding you back and start living the life you truly want. I'm Heike Yates. For more than thirty-five years, I've been committed to empowering women in midlife, helping them transform their bodies and lives. Let's embrace midlife and thrive 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 Midlife Reset Guide https://heikeyates.com/l/midlife-reset/ 🆓 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

224. Build Your Caregiving Dream Team/ft. Lynn Smargis 11/14/2024

224. Build Your Caregiving Dream Team/ft. Lynn Smargis Are you feeling the weight of caring for aging parents while juggling everything else on your plate? You’re definitely not alone. So many of us are in this boat, wondering if we’re doing enough or if it’s time to get extra support. That’s why I’m sitting down today with Senior Care Advisor for Pacific Northwest Seniorcare, Lynn Smargis, to find out how to build your caregiving dream team. Lynn, who’s encountered the Gen X “sandwich generation” challenge firsthand, shares practical advice on distinguishing between Independent Living, Assisted Living, and Memory Care. She offers a compassionate guide to making confident decisions for loved ones and navigating the often-overwhelming journey of seeking additional support. We also discuss the emotional side of caregiving—overcoming guilt, setting healthy boundaries, and the importance of open family communication to reduce stress. Lynn’s straightforward advice on self-care and building a strong support network will resonate with anyone in a caregiving role. This episode is a must-listen for anyone in eldercare. It offers the tools and insights to build your caregiving dream team, from managing expectations to creating a collaborative, supportive environment! Finally, we emphasize the importance of self-care for caregivers. Her approach is about creating a collaborative, supportive environment where everyone thrives. So, if you’re navigating eldercare, this episode will give you the tools and insights to build your caregiving dream team! If today’s episode hits home and you have questions or want to share your thoughts, send me a DM on Instagram at @heikeyates. I’d love to hear from you! Take Action: And if you’re ready to take charge of your health and build actual, lasting habits, check out the . It’s my 8-week program designed to help you feel stronger and more energized and finally make yourself a priority. o see if you're a good fit for the program. I’d love to have you join us! Connect with Lynn here: /episode/index/show/heikeyates/id/33848482

223. Why You Need To Change Your Workout After 40 10/31/2024

223. Why You Need To Change Your Workout After 40 Ever struggle with something as simple as putting on socks or lifting a bag of groceries and think, "Is this what getting older feels like?" You're not alone. We tackle these common frustrations head-on in Podcast Episode 223: Why You Need to Change Your Workout After 40. Picture this: you're battling your socks every morning, hopping around on one foot, maybe even taking a tumble. It could be a more graceful way to start your day. But what if I told you there's a type of exercise that can make these everyday tasks easier, boost your strength, and keep you moving effortlessly through life? In this episode, we explore the world of functional fitness. It's a game-changer that will redefine how you think about staying fit and active, especially as you age. Functional fitness isn't just about traditional workouts that isolate specific muscles. Instead, it focuses on exercises that mimic everyday movements. Functional fitness helps improve one's ability to perform daily tasks efficiently. Whether lifting a heavy laundry basket or reaching for something on a high shelf, functional fitness can make these activities easier and safer. We'll explore why this type of training is crucial for active adults who want to stay strong and healthy for life. And let's talk emotions—struggling with everyday tasks can be frustrating, even disheartening. Ready to transform your routine and embrace a more active, vibrant life? This episode will discuss practical steps to incorporate functional exercises into your weekly routine. You'll learn how to start small, stay consistent, and focus on movements that make daily life easier and more enjoyable. Take advantage of this episode, where you'll discover the secrets of functional fitness and why changing your workout after 40 is a must. If you're ready to transform your routine and embrace a more active, vibrant life, I'd love to help you get started. Email me at [email protected] with the subject "functional" to learn more and start your journey today. Take Action: You’ve just heard how others have transformed their lives with the Pursue Your Spark Blueprint—going from feeling drained and stuck to confident and in control of their health. If you’re ready to make that shift, check it out yourself! Links mentioned: /episode/index/show/heikeyates/id/33587862

222. Stop Settling for 'Fine'—Fight Cancer Now/ft. Deb Krier 10/16/2024

222. Stop Settling for 'Fine'—Fight Cancer Now/ft. Deb Krier Cancer doesn't wait, nor should you. Whether you're facing cancer yourself or supporting someone who is, this episode with Deb Krier will give you the tools and mindset to take action today. Don’t settle—fight back now. October is Breast Cancer Awareness Month, and today's episode, 'Stop Settling for 'Fine'—Fight Cancer Now,' is a must-listen. Deb Krier is an entrepreneur, cancer advocate, and the visionary behind tryingnottodie.LIVE. Diagnosed with Stage 4 triple-positive breast cancer in 2015 and thyroid cancer in 2023, Deb has transformed her challenges into a mission to help others. Deb shares how to move beyond just being 'fine' with cancer. We discuss her deeply personal moments from her cancer journey that profoundly impacted her outlook on life and how having cancer has changed her self-perception and work. She offers advice on coping with fear and provides insights on how her business skills have helped her deal with cancer—lessons others can learn from. She also talks about the unique initiatives of tryingnottodie.LIVE, including special projects that make a significant difference in the lives of cancer patients. We discuss the importance of a support system, with practical advice for building a supportive network, and address the feeling of being overwhelmed and disconnected after a cancer diagnosis. Finally, we discuss the legacy she hopes to leave through her work and its potential impact on future generations of cancer patients and survivors. Send an email to with the subject line ‘Cancer’ and let us know how this episode resonated with you or share your story. If you are looking for a certified Pilates Breast Cancer Survivor Coach, please contact me at and let me know how I can help you. Take Action: You’ve just heard how others have transformed their lives with the Pursue Your Spark Blueprint—going from feeling drained and stuck to confident and in control of their health. If you’re ready to make that shift too, check it out for yourself! How To Connect With Deb: Links Mentioned In The Show: /episode/index/show/heikeyates/id/33185972

221. Transform Your Relationship with Alcohol Now 10/03/2024

221. Transform Your Relationship with Alcohol Now Are you curious about how to rethink your relationship with alcohol, especially as we head into fall and the holiday season? It’s that time of year when we reflect on our habits, and for many of us, that includes those casual evening drinks that might have crept into our routine over the summer. We'll In Episode #221 – Transform Your Relationship with Alcohol Now, I dive into how to create a healthy, mindful relationship with alcohol that works for you, without the pressure to go all-in or all-out. Whether you’ve tried Sober October or another month-long break from alcohol, you may have noticed how challenging it can be to go cold turkey—and how easy it is to feel deprived and binge afterward. But it doesn’t have to be all or nothing. Instead of white-knuckling through a month without alcohol, let’s explore how to make lasting changes that fit your lifestyle. The goal isn’t perfection; it’s about creating a healthy balance that works for you. Maybe it’s cutting back gradually or finding new ways to unwind without constantly reaching for a drink. In this episode, I discuss the deeper reasons we might rely on alcohol to cope with stress or connect with others and how to replace that habit with positive actions. I’ll share three effective strategies to help you reset your relationship with alcohol, feel empowered, and avoid the all-or-nothing mentality. You’ll discover how exercise, mindful eating, and simple mindset shifts can make a big difference. It’s time to feel good about your choices without the pressure to be perfect. Have any thoughts on this? Comment the word ‘SOBER’ and tell me how you approach your alcohol intake—I’d love to hear from you! Client Testimonial: 🥰 "At 57, I was tired of starting diets I couldn’t stick to, but the changed everything. It made Intermittent Fasting and Pilates simple to follow, and within weeks, I had more energy and was finally in control of my health. I feel like myself again—more energized and confident than ever”! - Susan Take Action: Ready to start your transformation? to learn more about the Pursue Your Spark Blueprint! Links Mentioned In The Show: /episode/index/show/heikeyates/id/33171477

220. What Your Midlife Insomnia Is Trying to Tell You/ft. Martha Lewis 09/19/2024

220. What Your Midlife Insomnia Is Trying to Tell You/ft. Martha Lewis Struggling with insomnia in midlife? It might be trying to tell you something important. In “What Your Midlife Insomnia Is Trying to Tell You,” we explore how sleep patterns change as we age and the unexpected reasons behind restless nights. Our expert guest, Martha Lewis, founder of The Sleep Detective, shares how mastering your sleep routine can be life-changing. Her journey started with her son Parker's sleep troubles, leading her to help others find their way to restful nights. Tune in to learn how you can finally get the sleep you deserve. Martha is not just any expert; she's a certified sleep expert, functional health coach, and the visionary founder behind The Sleep Detective. With an approach beyond the surface level of sleep advice, Martha dives into the physiological and psychological factors contributing to insomnia, offering innovative and effective solutions. She talks about what to do when you can't fall asleep, natural remedies for insomnia, why you have trouble sleeping, and what causes chronic insomnia. But what do you do when you can't fall asleep? What are the natural remedies for insomnia? Why do you have trouble sleeping? And what causes chronic insomnia? Martha's advice regarding diet’s impact on sleep is clear and actionable. She discusses how maintaining stable blood sugar levels through the night can be a game-changer for those who wake up when the world is still asleep. Martha addresses the concept of 'positive intelligence' and shares how, surprisingly, mindfulness and meditation have been the keys to unlocking better sleep for many of her clients. Plus, she gives us her take on intermittent fasting's role in enhancing sleep quality, shedding light on how our eating patterns influence our nights. For anyone tossing and turning at 3 a.m., Martha provides straightforward strategies to help ease back into sleep. She challenges the notion of sleep debt and discusses the potential benefits of naps for women in midlife. Dive in with us as Martha Lewis, The Sleep Detective, uncovers the secrets to conquering those 3 am wake-ups and transforming our nights into a haven of restful sleep. We would love to hear about your troubles and successes in dealing with insomnia or any questions you might have. Send an email to with the word ‘Insomnia’ in the subject line to share your thoughts. Connect with Martha here: Links mentioned in the show: /episode/index/show/heikeyates/id/33047802

219. Flip-Flops to Focus: Reclaim Your Fall Routine Today 09/05/2024

219. Flip-Flops to Focus: Reclaim Your Fall Routine Today Can you believe summer is over already? If you’re struggling to shift gears, I've got the perfect tip to help you find your footing this fall. From flip-flops to focus, it’s time to reclaim your fall routine! Trust me, you won’t want to miss this! After a busy summer, taking a moment to reclaim our personal space and time is essential. It helps us prioritize our mental well-being and boost productivity. Today, I’m sharing how to find clarity after summer with a powerful yet simple practice that can make all the difference in your routine. What’s this game-changing tip? It involves dedicating time just for you—no kids, work, or distractions. It’s like hitting the reset button for your mind, body, and soul. Unlike vacations that often come with their own set of responsibilities, this practice is all about focusing on yourself and what you need. Planning this special time is easy. Find a quiet space at home or a peaceful spot nearby. Set a schedule with activities that help you relax and recharge, like meditation, journaling, reading, or taking a nature walk. The goal is to do things that bring you peace and clarity, helping you get back into your fall routine. Incorporating this practice can bring many benefits. It clears mental clutter, improves self-awareness, and boosts productivity and creativity. It’s a way to disconnect from daily life and reconnect with yourself, making your routine smoother and more enjoyable. Start gradually, re-establish your workout schedule, and focus on balanced meals to ease back into your wellness routine. Remember, it’s okay to take it step by step as you reclaim your fall routine. So, what’s the #1 thing you must do after summer? Listen to the full episode to discover how this simple practice can help you reset and prepare for the rest of the year. You deserve this time for yourself; it can make a big difference in how you feel and manage your fall routine. Comment the word "flip-flops," and let me know how the episode resonated with you and what steps you took. You can also reach out to me directly at . Links mentioned in the show: /episode/index/show/heikeyates/id/32796492

218. Organize And Simplify Your Midlife/ft. Janet M. Tailor 07/25/2024

218. Organize And Simplify Your Midlife/ft. Janet M. Tailor Ready to declutter your midlife? Join us as we chat with Janet M. Taylor, the "Clutter Free Queen," who has been transforming lives since 1994. Discover practical strategies and emotional insights to simplify and organize your daily life. This episode, "Organize and Simplify Your Midlife," is packed with expert tips to bring harmony and peace to your home and mind Janet M. Taylor, who pioneered her path with Totally Organized, LLC in 1994, brings more than just her title, she brings a lifetime of transforming chaos into harmony. Her journey from the Rachael Ray Show to speaking engagements at IKEA and the Philadelphia Home Show has made her a beacon of inspiration for anyone looking to declutter and organize their life. In our conversation, Janet shares the essence of getting organized, highlighting the small, achievable steps that lead to big changes. She opens up about our emotional ties with our possessions and how understanding this can revolutionize our approach to organization. Balancing a career with family responsibilities can be a juggling act, but Janet provides practical strategies and rituals to make this balancing act graceful. She emphasizes the significance of a well-structured weekly blueprint and the stability of a daily routine, demonstrating how these tools are critical in maintaining an organized lifestyle. Janet also addresses the impact of or organizing affects our emotional state. She offers insightful ways to manage this often-overlooked aspect, helping us create spaces that look and feel good. Debunking common myths, Janet discusses the influence of minimalism on traditional organizing techniques. Her unique perspective bridges the gap between minimalism and practical organization. Additionally, Janet spotlights how technology can aid our organizational efforts, recommending specific apps and tools at the forefront of modern organizing solutions. Today’s conversation with Janet is about getting organized and transforming our approach to daily life, making it more manageable, serene, and enjoyable. It's a journey towards an organized lifestyle that promises peace of mind and a newfound sense of control. We’d love to hear from YOU! Tell us how this episode resonated with you and if you have any comments or questions. Contact me at with the subject line ‘CLUTTER’ and let us know. 🌟 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. Spots are limited, so don’t wait to turn your aspirations into action. 🔥 Secure your Spark Breakthrough Call now, and let’s light up your path to wellness. How to connect with Janet: /episode/index/show/heikeyates/id/32243082

217. Lessons From The Blue Zones 07/11/2024

217. Lessons From The Blue Zones Ever wonder what the secret to a long, healthy life is? In this episode, "Lessons from the Blue Zones," we're exploring the fascinating lifestyles of the world’s healthiest and longest-living people. These are places where folks live well into their 90s and beyond, staying vibrant and happy. One of the biggest takeaways is their primarily plant-based diet. They fill their plates with a variety of fruits, vegetables, whole grains, and legumes. They follow a principle that means eating until you’re 80% full, which helps with better digestion and prevents overeating. Physical activity is woven into their daily lives. Instead of hitting the gym for intense workouts, they stay active through simple, enjoyable activities like walking, gardening, and other forms of natural movement. This sustainable approach keeps them fit and healthy. Community plays a huge role, too. Strong social ties and a sense of belonging are crucial. A great example is having supportive social circles that encourage healthy habits and provide emotional support. Stress reduction is another key aspect. These people practice mindfulness, meditation, and deep breathing to manage stress and promote well-being. Finally, having a sense of purpose is vital for their longevity. A clear purpose motivates them and reduces stress, adding quality years to their lives. Throughout this episode, I’m sharing practical tips to help you make food and exercise changes that you can start implementing right away. These small, sustainable steps will help you take action toward a healthier, more fulfilling life. Let’s get started! Links mentioned: Action Steps I’d love to hear your feedback and stories about integrating these Blue Zone habits into your life. Please send me an email with the subject line “Blue Zone” to share your experiences or thoughts on this episode. Additionally, I’m offering a free to help you create your own Blue Zone-inspired life. It’s a great opportunity to get personalized advice and support. Sign up today and start your journey to a healthier, more fulfilling life. /episode/index/show/heikeyates/id/32087007

216. How Black Women Advocate for Better Healthcare 06/27/2024

216. How Black Women Advocate for Better Healthcare Healthcare advocacy for Black women took center stage as Elaine Curry and Brenda Barbour, the Body Wealth Sisters, joined us. Their expertise and personal journeys shed light on the critical path of navigating the healthcare system as a Black or African American woman. "How Black Women Advocate for Better Healthcare" wasn't merely an episode title—it transformed into a manifesto, resonating with Elaine and Brenda's dedication to tearing down systemic barriers and equipping our listeners with the tools necessary for self-advocacy. They also are the hosts of the Body Wealth Sister podcast. Elaine and Brenda's motivation to speak on this topic comes from their encounters with the healthcare system, which revealed the significant barriers Black women often face, from systemic biases to socioeconomic obstacles. This episode sheds light on these issues, offering listeners actionable advice on engaging with healthcare providers, questioning standard practices, and seeking care that respects and understands their needs. A crucial takeaway from our conversation was the power of self-advocacy. Elaine and Brenda emphasized the importance of asking the right questions, not settling for the first opinion, and finding healthcare professionals who are allies in their health journey. Their insights are a call to action for systemic change, advocating for a healthcare system that is more inclusive, equitable, and responsive to the needs of Black and African American communities. This episode isn't just a one-time listen. It's part of a more extensive conversation on healthcare equity and power. Elaine and Brenda urge everyone to get involved, share our stories, and drive change. Together, we can work towards a future where every woman can access the healthcare she deserves. Let's keep the conversation going and make a tangible impact on the healthcare system. If this discussion inspires you or you have your own experiences to share, please contact us at [email protected] with "Advocacy" in the subject line. Together, we're not just listeners; we're change-makers. Connect with the Body Wealth Sisters /episode/index/show/heikeyates/id/31843457

215. 5 Transformative Habits for Midlife Mastery 06/13/2024

215. 5 Transformative Habits for Midlife Mastery Are you ready to turn midlife from a challenge into your greatest opportunity? Today on '5 Transformative Habits for Midlife Mastery,' we’re shedding old labels and forging new paths! Let’s explore how the simple choices we make every day can lead to profound transformations in the prime of our lives. Habits often boxed into 'good' or 'bad' categories are about alignment. How well do your daily routines mesh with your life goals and values? We explore this question deeply, shedding light on the power of conscious decision-making in crafting a fulfilling midlife. We dive into the 'habit loop,' inspired by James Clear’s insights in "Atomic Habits." Understanding the sequence of cue, craving, response, and reward offers a practical framework for reshaping our actions to support our aspirations. Imagine seeing your Pilates mat each morning. It's not just equipment; it's a cue that sets off a chain of rewarding actions that keep you strong and centered. In this episode, I share a powerful comment from one of our listeners that you won't want to miss. They remind us how crucial community is for staying motivated and supported through all of midlife's ups and downs. It's a heartfelt reminder of how interconnected we are and the incredible strength we can draw from one another. Tune in and feel the impact of our amazing community! We discuss into practical strategies for embedding transformative habits into daily life. From embracing adaptability to integrating new fitness routines that respect our evolving bodies, we cover ground essential for midlife mastery. And technology? It’s not just about staying connected. We discuss how smart tech use can enhance our health and well-being, keeping us on track with our midlife health goals. Now, I’d love to hear from you! If you have questions or want to share your thoughts on today's episode, please email me at [email protected] with the subject line "mastery." I’m here to support you on your journey. If today’s episode resonated with you and you're looking for a clear next step, the no-obligation 20-minute Spark Breakthrough Call 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. Links mentioned in the show: /episode/index/show/heikeyates/id/31620677

214. Radiant Skin Secrets After 40 Revealed/ft. Dr. Jen Haley 05/30/2024

214. Radiant Skin Secrets After 40 Revealed/ft. Dr. Jen Haley In 'Radiant Skin Secrets Revealed After 40,' we explore the captivating intersection of health and beauty with Dr. Jen Haley, renowned host of the Radiance Revealed podcast. From her prestigious education at Cornell University to her service as a Navy Officer, Dr. Haley offers a unique and insightful perspective on dermatology, nutrition, and holistic health. Dr. Haley's approach to patient care is deeply rooted in compassion. She emphasizes the significant relationship between our inner health and our skin's appearance. She shared insights on how midlife hormonal changes impact the skin, stressing the importance of personalized skincare to address sagging, wrinkles, and age marks. According to Dr. Haley, nutrition plays a pivotal role in skin health. She recommended specific foods and supplements to enhance skin vitality and mitigate aging signs. The conversation also highlighted the critical connection between gut health and skin conditions, with Dr. Haley advising on steps to improve both for better overall health. Sun protection emerged as a crucial theme, with Dr. Haley advocating for year-round vigilance and adapting skincare routines to the seasons. She also spoke on the necessity of hydration and discussed the effectiveness of treatments like micro-needling and facial massages in stimulating collagen production. Sleep and exercise were underscored as vital components of a skin-health regimen. Dr. Haley shared strategies for improving sleep quality and explained how regular physical activity benefits skin health and combats signs of aging. The episode wasn't just an exploration of dermatological practices but a holistic look at achieving radiance from within. Dr. Haley's journey from prestigious academic institutions to her podcast, Radiance Revealed, exemplifies her commitment to integrating wellness into every aspect of life, offering listeners a blueprint for nurturing their skin and overall health well beyond their 40s. How to reach Dr. Haley: Links mentioned in the show: /episode/index/show/heikeyates/id/31457342

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

213. Redefining Bone Health In Midlife 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

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

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

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

211. Midlife Mindset Shifts To Strength and Flexibility 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

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

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

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

209. 3 Ways To Breaking The 'All-or-Nothing' Cycle 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

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

208. Declutter Your Midlife And Make Room For Joy/ft. Tracy McCubbin 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

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

207. 6 Ways To Redefine Courage In Midlife 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

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

206. Finding Love After 40 In The Digital Age/ft. Hoyt Prisock 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

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

205. 6 Ways To Double Down On Your Midlife Wellness 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

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

204. 5 Pillars To A Fulfilled Midlife/ft. Bernie Borges 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

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

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