Pursue Your Spark: Fitness, Confidence & Clarity in Midlife

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