Life Coach BFF Show: Thrive in Midlife for Women Over 50 | Mindset & Wellness

By Heather Pettey - Author | Speaker | Coach for Midlife WomenSociety & Culture Health & Fitness Mental Health Education Self-Improvement

Life Coach BFF Show: Thrive in Midlife for Women Over 50 | Mindset & Wellness episodes

December 04, 2025 260 | Seaside, Stuffing, and Soothing Your Stress: Calming Cortisol in a Crazy Holiday Season
In this episode of the Life Coach BFF Show, Heather Pettey shares her joyful Thanksgiving experience in Seaside, Florida, and reflects on her favorite holiday moments.

She discusses the ongoing debate of stuffing vs. dressing and shares a family tradition of making Turkey nuggets.

Heather also talks about the SEC football drama, her reevaluation of owning boats or vacation homes, and emphasizes lessening holiday stress.

She provides practical advice for holiday preparation, including tips on gift wrapping, planning menus, and managing cortisol levels through breathing exercises, bilateral stimulation sounds, and engaging the vagus nerve. Heather encourages listeners to prioritize simplicity and ease during the holiday season for better mental and physical health.

EMDR Bilateral Sounds

Snag your My Midlife Moxie Journal

Digital Version My Midlife Moxie Journal

Sign Up and Get the latest MOXIE news!

Join The Facebook Group:
@ourmidlifemoxie

Connect with Host Heather Pettey:
Email: [email protected]
Private Coaching with Heather:https://www.ourmidlifemoxie.com/heatherpetteycoaching
Speaker Request Here
Instagram @HeatherPettey_
Facebook: @HeatherPettey1
Linkedin: @HeatherPettey
Book: "Keep It Simple, Sarah" (Amazon bestseller)
Connect with Dr. Carol Lynn:
Linkedin
Website: https://www.drcarollynn.com
Facebook Group: @ourmidlifemoxie
Website: www.ourmidlifemoxie.com
Don't forget to subscribe to the Life Coach BFF Show for more inspiring content and practical life advice!

*Quick Disclaimer- Heather Pettey is a certified coach and not a therapist. Always seek the support of a therapist for clinical mental health issues.
*As an Amazon Associate, we earn from qualifying purchases. Please note that this does not affect the price you pay for any item. The cost to you remains exactly the same, but using these links helps support our community and the resources we provide.

00:00 Welcome and Thanksgiving Reflections
00:52 Stuffing vs. Dressing Debate
02:18 Family Debates and Decisions
05:20 Holiday Stress Management
05:49 Practical Holiday Tips
08:12 Understanding and Managing Cortisol
10:19 Calming Techniques and Bilateral Stimulation
11:44 The Importance of the Vagus Nerve
16:28 Simplifying the Holidays
18:14 Final Thoughts and Encouragement
21 min
November 26, 2025BONUS Episode Thanksgiving Week
In this episode, the Heather Pettey expresses gratitude for the listeners and reflects on the blessings the show has brought into her life.

She addresses Cheryl from Lexington's concern about blending families for the first time during Thanksgiving, providing practical, empathetic advice on creating a harmonious holiday environment.

The episode also includes a detailed recipe for a delicious pumpkin bourbon bread pudding and shares intriguing historical Thanksgiving facts. The key message revolves around joy, togetherness, and the importance of setting realistic expectations for the holiday season.

Pumpkin Bourbon Bread Pudding
1 loaf challah or brioche, cubed
2 cups half-and-half
1 cup canned pumpkin
3 large eggs
1 cup brown sugar
1 tablespoon vanilla
2 teaspoons cinnamon
1 teaspoon pumpkin pie spice
Pinch salt
1/4 cup bourbon (optional, but oh-so-good)
1/2 cup pecans, chopped
Mix pumpkin, half-and-half, eggs, sugar, vanilla, spices, salt, and bourbon. Toss in bread cubes and pecans. Let it soak for 30 minutes, then bake at 350°F for 45-55 minutes. Serve warm, with ice cream or whipped cream.
Snag your My Midlife Moxie Journal

Digital Version My Midlife Moxie Journal

Sign Up and Get the latest MOXIE news!

Join The Facebook Group:
@ourmidlifemoxie

Connect with Host Heather Pettey:
Email: [email protected]
Private Coaching with Heather:https://www.ourmidlifemoxie.com/heatherpetteycoaching
Speaker Request Here
Instagram @HeatherPettey_
Facebook: @HeatherPettey1
Linkedin: @HeatherPettey
Book: "Keep It Simple, Sarah" (Amazon bestseller)
Connect with Dr. Carol Lynn:
Linkedin
Website: https://www.drcarollynn.com
Facebook Group: @ourmidlifemoxie
Website: www.ourmidlifemoxie.com
Don't forget to subscribe to the Life Coach BFF Show for more inspiring content and practical life advice!

*Quick Disclaimer- Heather Pettey is a certified coach and not a therapist. Always seek the support of a therapist for clinical mental health issues.
*As an Amazon Associate, we earn from qualifying purchases. Please note that this does not affect the price you pay for any item. The cost to you remains exactly the same, but using these links helps support our community and the resources we provide.

00:00 Welcome and Gratitude
01:35 Listener's Thanksgiving Dilemma
02:37 Advice for Blending Families
09:01 Thanksgiving History and Fun Facts
10:02 Delicious Pumpkin Bourbon Bread Pudding Recipe
11:13 Final Thoughts and Thanksgiving Wishes
12:27 Podcast Disclaimer
13 min
November 24, 2025 258 | Holiday Prep, Self-Care, & Christmas Cards
In this episode of the Life Coach BFF Show, hosted by Heather Petty, joined by Dr. Carol Lynn, the conversation centers around preparations for the holidays, with humorous and practical advice on how to manage self-care amidst the festive rush. Topics covered include the importance of scheduling beauty appointments early, avoiding major changes like new hairstyles before holiday photos, and the merits of getting medical procedures done at specific times. The hosts also discuss the rising costs of pet grooming, the challenges and joys of sending Christmas cards, and the significance of vision casting and journaling for personal growth. The episode concludes with a reminder to prioritize self-care and connection during the busy holiday season.

Snag your My Midlife Moxie Journal

Digital Version My Midlife Moxie Journal

Sign Up and Get the latest MOXIE news!

Join The Facebook Group:
@ourmidlifemoxie

Connect with Host Heather Pettey:
Email: [email protected]
Private Coaching with Heather:https://www.ourmidlifemoxie.com/heatherpetteycoaching
Speaker Request Here
Instagram @HeatherPettey_
Facebook: @HeatherPettey1
Linkedin: @HeatherPettey
Book: "Keep It Simple, Sarah" (Amazon bestseller)
Connect with Dr. Carol Lynn:
Linkedin
Website: https://www.drcarollynn.com
Facebook Group: @ourmidlifemoxie
Website: www.ourmidlifemoxie.com
Don't forget to subscribe to the Life Coach BFF Show for more inspiring content and practical life advice!

*Quick Disclaimer- Heather Pettey is a certified coach and not a therapist. Always seek the support of a therapist for clinical mental health issues.
*As an Amazon Associate, we earn from qualifying purchases. Please note that this does not affect the price you pay for any item. The cost to you remains exactly the same, but using these links helps support our community and the resources we provide.

00:00 Welcome and Introductions
00:11 Holiday Preparations and Surgery Talk
01:04 Self-Care Tips for the Holidays
03:12 Pet Grooming and Complaints
05:27 Christmas Cards and Corporate Gifts
08:28 Introducing the Midlife Moxie Journal
10:28 Journal Benefits and Personal Stories
15:57 Vision Casting and Feeling Stuck
18:27 Conclusion and Community Invitation
19:38 Disclaimer and Final Notes
21 min
November 17, 2025 257 | Trends, Forced Smiles, and Vaccinations
In this episode of Life Coach BFF Show, hosts Heather Pettey and Dr. Carol Lynn welcome women in midlife to join their uplifting discussions about thriving during this life stage.

They cover a range of topics from simple life systems, midlife health, wellness, and menopause, to fun aspects like travel, fashion, and cooking.

They dive into an engaging discussion about Target's new policy requiring employees to smile and how that compares to experiences at Chick-fil-A.

They also touch on the importance of dermatologist visits, toddler skincare trends, and effective holiday preparation tips. The episode wraps up with updated vaccine recommendations for adults in their fifties, emphasizing the shingles and flu vaccines, and highlights the new 'My Midlife Moxie Journal', specially designed for midlife women, available on Amazon.
Snag your My Midlife Moxie Journal
Digital Version My Midlife Moxie Journal

Join The Facebook Group:
@ourmidlifemoxie

Connect with Host Heather Pettey:
Email: [email protected]
Private Coaching with Heather:https://www.ourmidlifemoxie.com/heatherpetteycoaching
Speaker Request Here
Instagram @HeatherPettey_
Facebook: @HeatherPettey1
Linkedin: @HeatherPettey
Book: "Keep It Simple, Sarah" (Amazon bestseller)
Connect with Dr. Carol Lynn:
Linkedin
Website: https://www.drcarollynn.com
Facebook Group: @ourmidlifemoxie
Website: www.ourmidlifemoxie.com
Don't forget to subscribe to the Life Coach BFF Show for more inspiring content and practical life advice!

*Quick Disclaimer- Heather Pettey is a certified coach and not a therapist. Always seek the support of a therapist for clinical mental health issues.
*As an Amazon Associate, we earn from qualifying purchases. Please note that this does not affect the price you pay for any item. The cost to you remains exactly the same, but using these links helps support our community and the resources we provide.

00:00 Welcome to Life Coach VFF Show
00:12 Midlife Thriving: Encouragement and Fun
01:33 Delicious Moments: Cinnamon Chip Muffins
02:29 Target's New Smile Policy
05:03 Skincare Talk: From Dermatologist Visits to Toddler Trends
11:38 Holiday Prep: Getting Ready for the Festivities
13:16 Holiday Deadlines: Christmas vs. Thanksgiving
13:27 Giving and Serving During the Holidays
15:27 Organizing and Cleaning for the Holidays
16:45 Christmas Tree Decorating Tips
20:15 Updated Vaccine Recommendations for 2025
23:43 Introducing the My Midlife Moxie Journal
28 min
November 11, 2025 256 | The Flat Stomach Myth: Strong, Confident, and Energized in Midlife with Heike Yates
In this episode of the Life Coach BFF Show, host Heather Pettey introduces Heike Yates, a midlife fitness expert with over 35 years of experience, an Iron Man triathlete, ultra marathon runner, author, and podcast host.

Heike shares her journey from Germany to the United States, her love for travel, and how she evolved her fitness career to focus on midlife women. The discussion covers maintaining fitness and health through midlife changes, including the importance of nutrition, stress management, and listening to one's body.

Heike emphasizes the need for realistic, sustainable changes in fitness routines and shares insights from her book and podcast, 'Pursue Your Spark.' The episode also touches on personal anecdotes, like Heike adjusting her fitness regime due to arthritis and the importance of a supportive and positive community.

Contact Heike Yates
Website
Facebook: https://www.facebook.com/pursueyourspark
Instagram: https://www.instagram.com/heikeyates/
LinkedIn: https://www.linkedin.com/in/heike-yates/
YouTube: https://www.youtube.com/channel/UCQIeOesGLGAOD5RhI2KYjcA
Podcast - Pursue Your Spark: https://podcasts.apple.com/us/podcast/pursue-your-spark-midlife-fitness-nutrition-mindset/id1231586317
Book - Pursue Your Spark

Snag your My Midlife Moxie Journal
Digital Version My Midlife Moxie Journal

Join The Facebook Group:
@ourmidlifemoxie

Connect with Host Heather Pettey:
Email: [email protected]
Private Coaching with Heather:https://www.ourmidlifemoxie.com/heatherpetteycoaching
Speaker Request Here
Instagram @HeatherPettey_
Facebook: @HeatherPettey1
Linkedin: @HeatherPettey
Book: "Keep It Simple, Sarah" (Amazon bestseller)
Connect with Dr. Carol Lynn:
Linkedin
Website: https://www.drcarollynn.com
Facebook Group: @ourmidlifemoxie
Website: www.ourmidlifemoxie.com
Don't forget to subscribe to the Life Coach BFF Show for more inspiring content and practical life advice!

*Quick Disclaimer- Heather Pettey is a certified coach and not a therapist. Always seek the support of a therapist for clinical mental health issues.
*As an Amazon Associate, we earn from qualifying purchases. Please note that this does not affect the price you pay for any item. The cost to you remains exactly the same, but using these links helps support our community and the resources we provide.

00:00 Introduction to Midlife Fitness
00:38 Welcome to Life Coach VFF Show
01:41 Meet Haika Yates: Midlife Fitness Expert
03:33 Haika's Journey from Germany to the US
06:18 The Evolution of Haika's Fitness Journey
08:37 Realistic Fitness Goals for Midlife Women
11:56 Implementing Sustainable Fitness Changes
15:51 Haika's Personal Fitness and Nutrition Strategies
17:19 Embracing New Activities Beyond Running
17:46 Finding Joy in New Hobbies
18:30 Empowering Clients with Choices
18:46 Healthy Eating and Lifestyle Adjustments
19:07 Managing Health Conditions Through Exercise
20:21 Listening to Your Body's Needs
21:36 Dealing with Stress and Energy Levels
25:09 Daily Routine and Intermittent Fasting
30:08 Importance of Nutrient Variety
30:41 Eliminating Negative Influences
31:20 Conclusion and Final Thoughts
33 min
November 03, 2025 255 | Countdown to Christmas: Anxiety-Free Holiday Planning and KK Did It Again!
In this episode of the Life Coach BFF Show, Heather Pettey provides valuable tips on how to manage holiday stress and anxiety, focusing on planning ahead with calendars and mind dumps. She encourages blocking out important events and family traditions to ensure nothing interferes with cherished moments. Heather also shares a personal tradition of exchanging thoughtful seasonal gifts with a friend, which enhances the joy of each season.

Additionally, the episode touches on the latest buzz involving Kim Kardashian's Skims brand launching a controversial thong with faux hair.

Heather promotes her midlife moxie journal and emphasizes the importance of reviews to help other women find this supportive community.
Mentioned on the show:
Mystic Fall Blanket

Snag your My Midlife Moxie Journal
Digital Version My Midlife Moxie Journal

Join The Facebook Group:
@ourmidlifemoxie

Connect with Host Heather Pettey:
Email: [email protected]
Private Coaching with Heather:https://www.ourmidlifemoxie.com/heatherpetteycoaching
Speaker Request Here
Instagram @HeatherPettey_
Facebook: @HeatherPettey1
Linkedin: @HeatherPettey
Book: "Keep It Simple, Sarah" (Amazon bestseller)
Connect with Dr. Carol Lynn:
Linkedin
Website: https://www.drcarollynn.com
Facebook Group: @ourmidlifemoxie
Website: www.ourmidlifemoxie.com
Don't forget to subscribe to the Life Coach BFF Show for more inspiring content and practical life advice!

*Quick Disclaimer- Heather Pettey is a certified coach and not a therapist. Always seek the support of a therapist for clinical mental health issues.
*As an Amazon Associate, we earn from qualifying purchases. Please note that this does not affect the price you pay for any item. The cost to you remains exactly the same, but using these links helps support our community and the resources we provide.

00:00 Introduction and Disclaimer
00:27 Welcome and Episode Overview
01:15 Holiday Prep Tips
04:17 Mind Dump for Stress Relief
06:43 Seasonal Traditions and Gift Ideas
08:54 Kim Kardashian's Skims Controversy
10:57 Conclusion and Call to Action
13 min
October 30, 2025 254 | Mason Jars, Health Tips, and Fun Projects
In this episode of the Life Coach BFF Show, hosts Heather Pettey and Dr. Carol Lynn discuss a variety of topics aimed at helping women thrive in midlife.

They introduce the show and share the amusing scenario of filming from their office break room. Heather and Dr. Lynn delve into practical tips and cheerful conversations about household items like mason jars and their creative uses, from salads to terrariums and charcuterie.

They emphasize the importance of health checks like mammograms, flu shots, and discuss supplements for longevity like vitamin C, vitamin E, and CoQ10. The episode also teases future discussions on NAD and metformin. Tune in for an engaging mix of health tips, personal anecdotes, and fun project ideas.

Mentioned on the show:
Mason Jar Salads

Snag your My Midlife Moxie Journal

Join The Facebook Group:
@ourmidlifemoxie

Connect with Host Heather Pettey:
Email: [email protected]
Private Coaching with Heather:https://www.ourmidlifemoxie.com/heatherpetteycoaching
Speaker Request Here
Instagram @HeatherPettey_
Facebook: @HeatherPettey1
Linkedin: @HeatherPettey
Book: "Keep It Simple, Sarah" (Amazon bestseller)
Connect with Dr. Carol Lynn:
Linkedin
Website: https://www.drcarollynn.com
Facebook Group: @ourmidlifemoxie
Website: www.ourmidlifemoxie.com
Don't forget to subscribe to the Life Coach BFF Show for more inspiring content and practical life advice!

*Quick Disclaimer- Heather Pettey is a certified coach and not a therapist. Always seek the support of a therapist for clinical mental health issues.
*As an Amazon Associate, we earn from qualifying purchases. Please note that this does not affect the price you pay for any item. The cost to you remains exactly the same, but using these links helps support our community and the resources we provide.

00:00 Introduction and Welcome
00:30 Show Overview and Topics
01:30 Grammar Fun and Personal Stories
02:47 Favorite Household Products
05:05 Mason Jar Ideas and Crafts
10:12 Health and Longevity Tips
15:16 Health Tracker and Reminders
18:49 Conclusion and Farewell
21 min
October 28, 2025 253 | Dr. Yosi Amram: How Spiritual Intelligence Can Empower Your Next Phase
From CEO to Spiritual Awakening: Dr. Yoshi Amram's Journey In this episode of Life Coach BFF Show, Heather Pettey welcomes Dr. Yossi Amram, a distinguished leader, author, and psychologist.
Dr. Amram shares his compelling journey from being a science-focused CEO who drifted away from spirituality to undergoing a transformative spiritual awakening. This shift led him to pursue a Ph.D. in transpersonal psychology, exploring the integration of psychology with spirituality through the concept of spiritual intelligence.
The discussion delves into Dr. Amram's personal experiences, his grandfather's inspiring resilience, the impact of spiritual intelligence on leadership and relationships, and practical steps to cultivate spiritual intelligence in daily life. He also touches on managing life's transitions, particularly in midlife, and how spiritual intelligence can offer clarity and peace during such times.

Connect with Dr. Yosi Amram
Website: https://yosiamram.net & https://yamram.com/
Book: https://yosiamram.net/books-spiritually-intelligent-leadership/
Non-profit: https://awakeningsi.org/
SILeadership: http://spirituallyintelligentleadership.com
Youtube.com: https://www.youtube.com/
@awakeningspiritualintelligence LI: https://www.linkedin.com/in/yosiamram/ Free
SI Assessment: https://intelligensi.com/
Psychology Today Blog: https://www.psychologytoday.com/us/blog/spiritual-intelligence
IG: https://www.instagram.com/awakeningspiritualintelligence/

Snag your My Midlife Moxie Journal

Join The Facebook Group:
@ourmidlifemoxie

Connect with Host Heather Pettey:
Email: [email protected]
Private Coaching with Heather:https://www.ourmidlifemoxie.com/heatherpetteycoaching
Speaker Request Here
Instagram @HeatherPettey_
Facebook: @HeatherPettey1
Linkedin: @HeatherPettey
Book: "Keep It Simple, Sarah" (Amazon bestseller)
Connect with Dr. Carol Lynn:
Linkedin
Website: https://www.drcarollynn.com
Facebook Group: @ourmidlifemoxie
Website: www.ourmidlifemoxie.com
Don't forget to subscribe to the Life Coach BFF Show for more inspiring content and practical life advice!

*Quick Disclaimer- Heather Pettey is a certified coach and not a therapist. Always seek the support of a therapist for clinical mental health issues.
*As an Amazon Associate, we earn from qualifying purchases. Please note that this does not affect the price you pay for any item. The cost to you remains exactly the same, but using these links helps support our community and the resources we provide.

00:00 Introduction and Personal Journey
00:23 Welcoming Dr. Yossi Amram
01:25 Yossi's Early Life and Family Influence
03:02 Spiritual Awakening and Career Shift
05:19 Understanding Spiritual Intelligence
07:36 Applying Spiritual Intelligence in Daily Life
14:47 Navigating Midlife Transitions
17:29 Advice for Women Seeking Purpose
19:46 Daily Practices for Spiritual Grounding
22:01 About the Book and Staying Connected
24:47 Conclusion and Final Thoughts
27 min
October 23, 2025 252 | My Wake-Up Moment and Life Lessons
Heather Pettey shares a personal wake-up moment and emphasizes the importance of living intentionally. She discusses creating a list of life lessons and values, reflecting on them, and making conscious life choices.

Heather shares what she would tell her younger self and encourages listeners to do the same for a more meaningful midlife journey. Additionally, she promotes her journal, 'My Midlife Moxie,' to help in this reflective process and reminds listeners to remain aligned with their core values.
Snag your My Midlife Moxie Journal

Join The Facebook Group:
@ourmidlifemoxie

Connect with Host Heather Pettey:
Email: [email protected]
Private Coaching with Heather:https://www.ourmidlifemoxie.com/heatherpetteycoaching
Speaker Request Here
Instagram @HeatherPettey_
Facebook: @HeatherPettey1
Linkedin: @HeatherPettey
Book: "Keep It Simple, Sarah" (Amazon bestseller)
Connect with Dr. Carol Lynn:
Linkedin
Website: https://www.drcarollynn.com
Facebook Group: @ourmidlifemoxie
Website: www.ourmidlifemoxie.com
Don't forget to subscribe to the Life Coach BFF Show for more inspiring content and practical life advice!

*Quick Disclaimer- Heather Pettey is a certified coach and not a therapist. Always seek the support of a therapist for clinical mental health issues.
*As an Amazon Associate, we earn from qualifying purchases. Please note that this does not affect the price you pay for any item. The cost to you remains exactly the same, but using these links helps support our community and the resources we provide.

00:00 Wake-Up Moment and Introduction
00:52 The Importance of Life Lessons
02:19 A Personal Story on Values
04:26 Creating Your Own List
04:59 Advice to My Younger Self
07:06 Reflecting and Growing
08:56 Conclusion and Encouragement
11 min
October 21, 2025 251 | Live Fully: Energizing Tips for a Bright Future
In episode 251 of the Life Coach BFF Show, Dr. Carol Lynn discusses the critical aspects of maintaining energy levels during midlife.

Heather shares her personal experience with energy depletion and the rejuvenating effects of hormone replacement therapy.

Dr. Lynn delves into the science of sustainable energy, covering the importance of sleep, nutrition, hormone balance, and cellular health. She offers practical tips for improving sleep quality, dietary choices, and hydration.

Additionally, Heather introduces the 'My Midlife Moxie Journal,' a tool designed to help women in midlife rediscover their energy and focus. The episode wraps up with encouragement for listeners to join the new journaling club for community support and transformation.

Snag your My Midlife Moxie Journal

Join The Facebook Group:
@ourmidlifemoxie

Connect with Host Heather Pettey:
Email: [email protected]
Private Coaching with Heather:https://www.ourmidlifemoxie.com/heatherpetteycoaching
Speaker Request Here
Instagram @HeatherPettey_
Facebook: @HeatherPettey1
Linkedin: @HeatherPettey
Book: "Keep It Simple, Sarah" (Amazon bestseller)
Connect with Dr. Carol Lynn:
Linkedin
Website: https://www.drcarollynn.com
Facebook Group: @ourmidlifemoxie
Website: www.ourmidlifemoxie.com
Don't forget to subscribe to the Life Coach BFF Show for more inspiring content and practical life advice!

*Quick Disclaimer- Heather Pettey is a certified coach and not a therapist. Always seek the support of a therapist for clinical mental health issues.
*As an Amazon Associate, we earn from qualifying purchases. Please note that this does not affect the price you pay for any item. The cost to you remains exactly the same, but using these links helps support our community and the resources we provide.

00:00 Introduction and Personal Update
01:37 Welcome to Life Coach BFF Show
02:39 Midlife Energy Reset with Dr. Carol Lynn
03:38 The Importance of Sleep
05:02 Nutrition and Hydration Tips
06:11 Understanding NAD and Supplements
07:34 Hormone Balance and Energy
08:23 Mental and Emotional Energy
09:11 Summary and Key Takeaways
10:22 Exciting News: My Midlife Moxie Journal
13:51 Conclusion and Farewell
15 min