If you keep telling yourself "it's fine," this episode may change the way you see your entire midlife. In Episode 255 – Playing Small in Midlife: The Hidden Cost of Saying "It's Fine," I explore the subtle pattern that keeps so many women holding themselves back in midlife — not loudly, not dramatically, but quietly and consistently.

Playing small in midlife rarely feels like fear. Instead, it feels responsible. It feels efficient. It feels like keeping things moving. You adjust your opinion. You absorb one more task. You smooth over tension. No one tells you to step aside. You do it yourself.

Over time, that habit becomes automatic. That is when feeling stuck in midlife begins. Not because you lack direction. Not because you lack motivation. But because you repeatedly override what feels true. You become capable but muted. You start noticing a quiet disconnection from yourself.

Midlife transitions often expose this pattern. As roles shift and space opens up, what once felt normal starts to feel heavy. Midlife women feeling invisible are often not overlooked — they are self-editing in small, reasonable moments.

In this episode, I challenge the belief that midlife confidence comes before action. It does not. Confidence is feedback. Getting unstuck in midlife begins when you pause instead of smoothing and say one honest sentence instead of "it's fine."

This is not about reinventing yourself. It is about returning to yourself.

If you are ready to stop holding yourself back in midlife, book a call with me. Let's identify the one small shift that changes everything.

Ready to Stop Playing Small?

If this episode resonates, don't leave it as insight.

Get a copy of my book, where I walk you through the exact patterns that keep women holding themselves back in midlife — and how to interrupt them in real time.

And if you want personal support, reach out.

Book a call with me, and we'll focus on one specific area where you feel stuck. Together, we'll identify the next honest step that brings you back into alignment. Or Email me directly at [email protected]

You don't have to keep saying "it's fine."

The most dangerous lie women believe in midlife is that their best years are behind them. It shows up quietly. It sounds reasonable. It tells us to slow down, step back, and stop wanting more. In Episode 254, When Wanting More In Midlife Starts to Feel Wrong, I sit down with pro-aging advocate Ande Lyons to challenge that lie and reveal how easily women become caged by their age without even realizing it. We talk about how gendered ageism shapes confidence, ambition, and identity for women in midlife — and why wanting more in midlife can suddenly feel inappropriate, risky, or unrealistic, even when women still feel capable, curious, and alive. This conversation introduces a pro-aging mindset and reframes aging not as decline, but as expansion. We explore what it really means to rewire, not retire, why purpose after 60 is not only possible but powerful, and how lived experience becomes an advantage rather than a limitation. We also talk about visibility — saying your age out loud, being comfortable as the oldest woman in the room, and choosing to show up fully instead of shrinking. Ande shares why intergenerational community matters, and how connection helps dissolve ageism while keeping women energized, engaged, and grounded. We cover simple daily practices that support positive aging: gratitude, journaling, intentional movement, protecting balance and strength, and choosing community over isolation. Throughout the episode, one truth is reinforced again and again: self-first is not selfish. This conversation is a reminder that wanting more in midlife is not a problem to fix. You are not done. You are not invisible. And you do not need permission to want more. Connect with Ande here:

https://www.dontbecagedbyyourage.com/

https://www.linkedin.com/in/andelyons/

https://www.youtube.com/@AndeLyons

https://www.instagram.com/dontbecagedbyyourage/

TikTok: https://www.tiktok.com/@dontbecagedbyyourage

Podcast: https://www.dontbecagedbyyourage.com/

Work with Heike here:

• Grab my book, Pursue Your Spark, here!
• Reach out to me directly at [email protected] and stop spinning your wheels, not knowing what to do next. I will help you figure out the answer to one of your burning questions, where you can take action right away.

Midlife consistency can fall apart even when you know exactly what to do. You start again. You plan carefully. And somehow, staying consistent still feels harder than it used to—leaving you wondering what's wrong with you.

In Episode 253, Why Consistency Starts to Feel Harder in Midlife, ( we break down why staying consistent in midlife isn't about losing discipline or motivation. It's about how your life, your energy, and your responsibilities have changed—and why the strategies that once worked no longer fit.

In this episode, we unpack why midlife consistency feels so fragile, how self-doubt creeps in after missed workouts or routines, and why pushing harder often backfires. You'll hear personal stories, practical reframes, and a midlife-friendly way to build habits that don't rely on perfection or burnout.

We also explore why this isn't a failure of willpower—it's a midlife context problem—and how rebuilding consistency in midlife starts with understanding what's actually changed.

In this episode, you'll learn:

• Why midlife fitness consistency feels different than it did years ago

• The hidden trap that keeps women stuck in the start-over cycle

• How perfection and all-or-nothing thinking quietly undermine progress

• What consistency without burnout really looks like in this season of life

• How to build midlife habits that stick—even on low-energy or busy days

• A simple 7-day reset to help you build consistency in midlife without pushing

Instead of chasing perfect weeks or rigid plans, this episode offers a calmer, more sustainable approach to movement, habits, and self-trust. Because sustainable midlife consistency isn't about doing more—it's about staying connected, even when life interrupts.

If you're ready to stop starting over and begin building habits that actually fit your life now, this conversation will meet you right where you are.

Want to keep going?

• If something from today's episode resonated and you'd like one clear takeaway for your situation, email me at [email protected]. I'll get on a 30 minute call with you and send you one focused insight or next step—no overwhelm, just clarity.
• Get Heike's new book – Pursue Your Spark
• Follow Heike on Instagram

It's a new year—and everywhere you turn, it's the same message: new diet, new plan, new rules. But what if this year, you didn't have to start over?

In this episode, Why the Mediterranean Diet Isn't Really a Diet, I talk with Dr. Anna Pleet about a refreshing approach to food and health that doesn't require willpower or calorie counting.

The Mediterranean diet has topped every "best diet" list for years—but we break down why it's actually not a diet at all. And why that's exactly what makes it work—especially in midlife.

Dr. Pleet shares how this lifestyle supports weight management, blood sugar balance, heart health, and energy without eliminating the foods you love. No carb-cutting. No crazy rules. Just simple, satisfying meals that work with your body—not against it.

We also explore how Mediterranean habits like movement, simplicity, and community help you stay consistent—without burning out.

This conversation is about letting go of the pressure to be perfect, and finally creating habits you can actually stick with—because they feel good.

If you're tired of resolutions that fade and want a way of eating that supports your real life in midlife, this episode is your fresh start.

This approach is one collection of grounded habits designed to help you feel stronger, more energized, and more at ease—no matter your age.

Let this year be different. Let it feel doable.

Connect with Anna here

https://www.youtube.com/channel/UCapta3PYCN2V4NQetFDnm-A

https://www.instagram.com/annapleetmd/?hl=en

https://www.facebook.com/annapleetmd/

https://www.linkedin.com/in/anna-r-pleet/

If this conversation sparked something for you—about your body, your energy, or this season of life—and you'd like more support, you can find midlife resources and ways to connect with me at heikeyates.com.

You'll find my book Pursue Your Spark, along with tools and guidance designed to support strength, energy, and confidence in midlife—at your pace.

Midlife weight gain can feel like a mystery—one day, everything works, the next, nothing does. You're eating less, staying active, maybe even doubling down on healthy habits, but your body just isn't responding.

In Episode 251: Why your metabolism isn't the main villain in midlife weight gain, I dig into a hard truth most women haven't been told: the weight gain, fatigue, and body changes you're feeling aren't just about a slower metabolism.

Yes, metabolism plays a role. But it's not the whole story—and believing it is may be exactly what's keeping you stuck.

What if the real issue is something more profound? Something that's been quietly working against you—even though you've been showing up, staying active, and trying your best?

This episode unpacks the three hidden shifts that most women overlook in midlife, and why fixing the wrong problem can keep you spinning your wheels. You'll walk away with clarity—and permission—to do things differently.

If you're exhausted from pushing harder with no results, this conversation is your turning point. It's time to stop blaming your body and start working with it, not against it.

If this sounds familiar, you're not alone.

Maybe you're turning down hikes or struggling to keep up with your grandkids. Maybe your energy is low, and your body feels unfamiliar—like it's working against you.

You don't have to figure it out alone.

💬 Let's talk. Book a free call with me, and we'll take a look at what's keeping you stuck—and you'll leave with one tangible action step to move forward.

📅 Schedule now at heikeyates.com

This could be the start of a chapter where your body supports your life again.

💡 More midlife resources:

Read the book or listen to the audiobook: Pursue Your Spark

Check out the Pursue Your Spark Blueprint—and if you're ready for guided support, I invite you to explore the Pursue Your Spark Program—designed for women just like you who are ready to feel strong again.

Is your skin changing — and not in ways you love? In episode 250 of Pursue Your Spark, titled "Midlife Skin, Decoded", I sit down with dermatologist Dr. Mary Alice Mina to decode what's really happening to your skin after 40 — and what actually works to care for it.

If you've been doing "all the right things" but still feel frustrated with dullness, dryness, or a lack of results, you're not alone. We're talking about the hormonal shifts, collagen loss, and lifestyle factors that start showing up in your skin in midlife — and how to respond with science-backed, no-pressure solutions that actually work.

In this episode, you'll learn: ✔️ Whether collagen powders and creams are worth it ✔️ The products that genuinely make a difference — and what to skip ✔️ How to streamline your skincare routine without losing results ✔️ How gut health, sleep, and stress show up on your skin ✔️ And how to break free from the "hot girl hamster wheel" of unrealistic beauty pressure

We also dive into the power of daily sunscreen, the essential role of moisturizers in midlife, and the truth behind buzzy terms like peptides, exosomes, and microneedling. You'll hear what's hype, what's hopeful, and what's proven to help.

But this episode goes beyond your face. We explore how your skin reflects your overall health — and why caring for your body, mindset, and rest is the ultimate glow-up.

If you're tired of the noise and just want clear answers that meet you where you are — this one's for you.

Hit play and let's spark a smarter, simpler, more empowered approach to your skin — and to your midlife.

Connect with Dr. Mary Alice Mina

IG: https://www.instagram.com/drminaskin

Facebook: https://www.facebook.com/drminaskin

YouTube: https://www.youtube.com/@drminaskin

Titktok: https://www.tiktok.com/@drminaskin

Medium: https://medium.com/@drminaskin

LinkedIn: https://www.linkedin.com/in/drminaskin

Website: https://www.theskinreal.com/

Podbean: https://theskinreal.podbean.com/

Apple: https://podcasts.apple.com/us/podcast/the-skin-real/id1638619358

Free Guide: https://www.theskinreal.com/guide

Work with Heike

• Grab a copy of my new book, Pursue Your Spark

• Join the Pursue Your Spark Blueprint Course

Tired of starting over every Monday? You're not alone — and it's not your fault.

In How to Ditch the All-or-Nothing Mindset and Set Goals That Stick, I break down the real reason your workouts and nutrition plans don't last: perfectionism disguised as discipline.

So many midlife women believe if they can't do it all — the perfect routine, the flawless food tracking, the six-day workout plan — then it's not worth doing at all. But that mindset drains your energy and kills your progress.

In this episode, I show you how to reframe the all-or-nothing fitness mindset into something realistic and actually doable. You'll learn why real results come from consistent action, not from doing everything perfectly.

I share how missing a workout isn't failure. It's part of the process. I explain how to shift your mindset to focus on habits that support your life, rather than someone else's plan.

You'll walk away with a clear strategy to stop quitting, build energy, and regain trust in yourself. Plus, I'll walk you through the exact reframes I use with my clients — and in my own training — to ditch guilt and create momentum.

If you're done with the quick fixes and ready to build something that lasts, this one's for you.

Let's leave perfection behind and build real progress — together.

💥 Want more support like this?

• Grab my book Pursue Your Spark

• Or join us inside the Pursue Your Spark Blueprint Course

Midlife symptoms have a way of turning up the volume on everything you've been ignoring—fatigue, restlessness, burnout, or that persistent feeling that "this just isn't working anymore." In Episode 248: What Your Midlife Symptoms Are Really Telling You, I'm joined by functional nutritionist and educator Andrea Nakayama for a powerful reframe: your symptoms aren't failures—they're feedback.

Andrea brings a fresh lens to midlife wellness, one that goes far beyond quick fixes and trendy biohacks. She invites us to listen—to treat our midlife symptoms as messengers, not mistakes. These signals often point to something deeper: a misalignment between how we live and what truly fuels us.

We explore why burnout and fatigue might be guiding you toward your next act, not just another supplement. Andrea shares how functional nutrition, narrative medicine, and deep self-awareness can create real, lasting healing.

She also shares her own midlife story—navigating profound personal loss, raising a child, managing Hashimoto's, and building a business in her 40s. Her journey reminds us that healing is not about timing—it's about listening to what life and your body are asking for, one small step at a time.

You'll learn:

• How to recognize your body's deeper messages (and stop ignoring them)

• Why wellness isn't about fixing, but aligning

• What the health world gets wrong about biohacking and quick fixes

• How to advocate for real healing—especially when your doctor isn't seeing the whole picture

• Why longevity is more about meaning than control

If you've been doing everything "right" but still feel off, this episode is for you. Your symptoms might be the guideposts you've been missing.

Connect with Andrea here

• https://www.andreanakayama.com
• https://www.instagram.com/andreanakayama
• http://fxnutrition.com/?utm_source=affiliate&utm_medium=referral&utm_id=andreanakayama

Connect with Heike here

• Buy Heike's new book, Pursue Your Spark
• Follow her on Instagram
• Get on the waitlist for the Pursue Your Spark Blueprint Course
• Follow her on YouTube
• Subscribe on Substack

You're eating well, staying active, and doing everything that used to work—so why are you feeling tired, stuck, and frustrated with your results?

In episode 247, "Why Cardio Backfires in Midlife—and What to Do Instead," I break down why your once-trusted workout strategies may be failing you now—and what to do about it. If you're still relying on cardio as your go-to solution, it's time to reassess. Midlife changes everything, from hormones to muscle mass to recovery time. That means your fitness approach needs a serious upgrade.

I explain why too much steady-state cardio raises stress hormones, drains your energy, and accelerates muscle loss. In contrast, strength training becomes essential for metabolism, bone health, and long-term vitality. Even just a few pounds of muscle can increase your resting metabolism and give you more daily energy.

Plus, I walk you through my SPARK framework to help you shift toward smarter, more effective habits that support your midlife body—not fight it. You'll discover how a single change, such as replacing a cardio session with a short strength workout, can profoundly impact your overall well-being.

This episode equips you with the mindset and practical tools to break free from outdated routines and establish a fitness foundation that boosts your energy, strength, and confidence. Midlife isn't a setback—it's the perfect time for a reset.

🎯 Want to keep going?

• Get Heike's new book - Pursue Your Spark
• Follow Heike on Instagram
• Get on the list for Heike's 8 week Pursue Your Spark Blueprint Course

Have you ever felt like you were finally okay—only to be blindsided by a wave of emotion you didn't see coming? In this episode of Pursue Your Spark, "When Childhood Trauma Reawakens: Stacey Hettes on Healing After Midlife," I sit down with Dr. Stacey Hettes, scientist, college professor, and author of Dispatches from the Couch, to explore how deeply buried childhood trauma can resurface in midlife—and how we begin to heal truly.

We dig into the ACEs framework (Adverse Childhood Experiences) and how Dr. Hettes used it to make sense of emotional shutdown, people-pleasing, and her own journey through PTSD. With her background in neuroscience, she explains how trauma physically rewires the brain—especially the amygdala and hippocampus—and how therapy helped her retrain those fear-based circuits over time.

This conversation challenges the idea that healing is quick or clean. We unpack what it means to "fawn" as a trauma response, why shame keeps us silent, and why therapy isn't about being fixed—it's about being seen. Dr. Hettes also shares how one triggering moment in adulthood cracked open decades of buried fear, and how that pain became a catalyst for growth.

More than anything, she reminds us that healing begins not when we ask what happened to me, but what did it do to me—and what do I do next?

✨ This is one of a collection of tools to spark your own healing journey. Tune in now on Apple Podcasts, Spotify, Google, or wherever you listen—and share this with someone who needs to know they're not alone.

Connect with Stacey:

• https://www.staceyhettes.com/
• https://www.instagram.com/staceyhetteswrites/
• https://www.facebook.com/stacey.hettes