Pursue Your Spark

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 med

In this episode, we tackle a common seasonal challenge: sticking to intermittent fasting goals during the holidays. We explore the balance between festive joy and health commitments, ensuring holiday enjoyment without derailing fasting routines. First, we address the holiday season's unique pressures. Breaking fasting schedules can spark guilt, and balancing health choices with family expectations adds stress. We emphasize understanding these emotions as key to managing fasting during these times. Next, we offer practical tips for handling intermittent fasting's social aspects during the holidays. We emphasize staying true to our fasting decisions and recalling our personal motivations. By simply and friendly explaining our choices to friends and family, we demystify our approach and foster understanding. We also suggest non-food-centric activities at gatherings, allowing enjoyment of loved ones' company without eating pressure. We then strategize for gracefully handling social situations. This includes pr

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

Today isn't just another day; it's a milestone—the 200th episode of the Pursue Your Spark Podcast! I can't begin to express how grateful I am for each and every one of you. You've been the driving force behind this amazing journey, and today’s episode is a heartfelt 'Thank You' dedicated to you! We're kicking things off by taking a stroll down memory lane. From a small boutique studio in Maryland to this global platform, I share how the brand evolved and why I am passionate about helping midlife women. Ever wondered about my very first recording? I'll take you back to that moment in my basement, surrounded by memories stored in boxes. We’ll also revisit your favorite episodes and guests that have struck a chord with all of you. Exciting times ahead! Your invaluable feedback from our recent survey guides this podcast's future. Expect shorter episodes, fresh music, and more expert interviews tailored to help you thrive in midlife. Last but not least, get pumped for our limited series on Pilates for Wo

Today, we're chatting with Wendy Valentine. Wendy's is not just a writer and speaker but also a top-ranked podcast host who helps people over 50 improve their lives. Wendy has an extraordinary story. After hitting midlife, she faced a series of life-altering events - a divorce, the loss of her brother, and crippling debt. These led her into a deep depression, pushing her to confront various aspects of her life. However, she didn't let these trials define her. Instead, she leveraged her experience to gain wisdom, reclaim her life, and launch her successful show.  But Wendy is a fighter. She turned these hardships into stepping stones, gaining wisdom, reclaiming her life, and eventually birthing her successful podcast. But her journey didn't stop there. Wendy now lives in an RV, travels across the country, and continues to inspire women through her podcast wherever she goes. Her life on wheels represents her adventurous spirit and commitment to reaching and inspiring as many people as possible. Her mi

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'

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

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

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, 'Available As Is: A Midlife Widow's Search for Love,' 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, expl

In today's episode of the Pursue Your Spark Podcast, titled "Why Regular Exercise Can Be the Key to Long-Term Financial Stability," I'll share some personal insights that might change your perspective on exercise and its value. We've all had those days when we feel super energized and happy after a workout, right? But as we age, we seem to be at the doctor's office more often. Here's a thought: what if we could cut down those visits by moving our bodies more? Ignoring regular exercise isn't a small mistake; it can lead to big problems. Trust me; it's time to act NOW and put exercise on our priority list. I'll share a touching story about one of my clients, who had big dreams but barely exercised. You'll see how a few changes can make a huge difference. Getting older doesn't mean we have to spend more on healthcare. Regular exercise not only lifts our mood and keeps our bodies strong but also saves money on those pesky medical bills. In essence, staying active leads to a healthier, wealthier life. Di

Julia Goodfellow-Smith is no ordinary woman; at 50, she took a health scare as a wake-up call and decided to start living her bucket list, embracing life more adventurously. She's hiked England's 630-mile South West Coast Path solo, wild camped on her own, cycled King Alfred’s Way, and even walked parts of the challenging Camino de Santiago, not once but twice! Julia shares her midlife adventure by defying age with a fitness bucket list. Julia isn't just an adventurer. She's a storyteller, using her experiences to inspire others. She's a published author, with her latest book, 'Walking the Camino, A Journey for the Heart and Soul' hitting the shelves in April. But she’s not just about adventures. Julia brings a wealth of professional experience from various sectors and is a respected member of several esteemed organizations, including the Women’s Institute and Toastmasters International. Living near the Malvern Hills in the UK, Julia's love for the outdoors is reflected in her commitment to sustainabi

If you are experiencing menopause or are in the postmenopausal stage (or if you are just curious about learning more about your body!), this is THE podcast episode dedicated to helping postmenopausal women reclaim their health, strength, and vibrancy. With a focus on fitness, nutrition, and overall well-being, I share invaluable insights that will inspire all of you to take charge of your health. Discover the importance of an active lifestyle, explore secret weapons against osteoporosis and heart disease, and gain valuable insights into hormone replacement therapy (HRT). I cover everything from memory improvement to natural ways of increasing estrogen levels! And, of course, don't miss out on the ten essential strategies to reduce age-related health risks and embrace the positive aspects of aging. Tune in now and ignite your inner spark! Reach out to me at heike@heikeyates.com or on social media if you have more questions and need help with your health goals.  Click here to listen! Rating, Review & Foll

How can someone who hasn't been "fit" or super active start to focus on that without hurting themselves, feeling embarrassed, or having to train for a marathon? Moreover, what does lifestyle fitness look like? If these are questions that are on your mind, this episode is a must-listen!  Hope Zvara, the CEO of Mother Trucker Yoga, is a woman of mystery, a fitness expert with a unique perspective on wellness. What I find most interesting about Hope's approach is that it is centered around yoga and lifestyle movement. She draws on her experiences working with middle-aged women at her yoga studio, where she taught them about the connection between movement, body awareness, flexibility, and strength. She believes everyone can benefit from caring for their body and mind, no matter where they are in life. Throughout this episode, Hope shares not only her fitness journey but emphasizes the mindset changes she had to go through to get healthy. She underscores the importance of small and consistent improvements while

May is National Osteoporosis Month, and it's a great reminder of how crucial it is for women over 50 to prioritize bone health. Osteoporosis, a condition more common in women, weakens bones and increases the risk of fractures, often without any symptoms. In this episode, we dive deep into the causal factors of Osteoporosis and what we can do to stay strong! Osteoporosis can lead to loss of height, severe back pain, changes in posture, and even permanent disability. Often referred to as the "silent killer," osteoporosis can progress silently without any symptoms. Certain risk factors for osteoporosis are beyond our control, such as gender, age, body size, ethnicity, and family history. But there's good news! Lifestyle changes can make a significant difference. Incorporating proper nutrition is crucial for overall health, including bone health. Limiting sodium, moderating caffeine and alcohol consumption, reducing soda intake, and balancing animal and plant-based proteins are important dietary considerations. E

Pilates is always a hot topic in the health and wellness world. It has a rich history, and the variations of this exercise method are as diverse as the people who practice them. But at the heart of Pilates lies a set of fundamental principles that guide every movement: centering, concentration, control, precision, breath, and flow. It was my pleasure to invite Pilates coach Shari Berkowitz to the show this week to help us understand our bodies' biomechanics and completely transform our outdated thoughts on the aging body.  Shari Berkowitz is a Pilates teacher of teachers and scientist with over 30 years of experience specializing in Pilates biomechanics and ergonomics. She is the CEO of the Vertical Workshop, a Pilates teacher training program, and her unique way of teaching Pilates crosses all boundaries by combining science and movement. From her own personal injury that she sustained in her 20s, leading to partial paralysis, Shari shares her experience with Pilates and how it improved her balance, posture,

Intermittent fasting has recently gained popularity as a weight loss and health-promoting strategy. It involves restricting food intake for a certain period of time, followed by a period of normal eating. In today’s episode, I share with you the science-backed benefits of intermittent fasting and how to decide if it is right for you. I also take you through how to start fasting and what to (realistically) expect!  One of the main benefits of intermittent fasting is that it can lead to weight loss and improved body composition. However, some women, especially those over 50, struggle to lose weight. I discuss why this may be the case for some and how to overcome it.  In addition to weight loss, intermittent fasting has many other health benefits. It can improve insulin sensitivity, lower blood sugar, and cholesterol levels, reduce inflammation, and promote autophagy. All of these benefits can reduce your risk of chronic diseases, such as type 2 diabetes, heart disease, and cancer. Intermittent fasting is a sust

Intuition. That feeling where you “just know,” but how? What is the nature of this sixth sense, and how do we foster it? I was happy to invite Dr. Melissa Bird to this week’s podcast to answer our questions about intuition and how we can tap into this powerful force within us. Dr. Melissa Bird, Ph.D., MSW, is a passionate feminist whose education in social work has led to a career advocating for children, women, and their families. One of Melissa's key focus areas is helping women overcome their fears around speaking their minds and pursuing their dreams. She encourages women to listen to their intuition and tap into their inner wisdom to find their voice and purpose in life.  So, how do we tap into our intuition? Dr. Bird describes intuition as a muscle, the more we listen to it, the more we use it, and the stronger it becomes. She also reminds us to combat our perfectionism actively, to stop striving for perfection and instead strives for “humanism.” In doing so, we enhance our ability to tap into our intui

Have you heard about resistant starch foods? Resistant starch foods have gained increased attention as a potential tool to improve gut health and support a healthy microbiome. Today I'll share what resistant starch foods are and why they are good for you! I will also discuss the much-debated claim that these foods can aid in weight loss and help you decide if starch resistant foods can be of additional benefit to you.  Essentially a type of fiber, noted benefits of starch resistant foods include improved gut health, better blood sugar control, improved nutrient absorption, reduced inflammation, and the list goes on!  I focus on women in menopause and post-menopause who may benefit from consuming resistant starch as part of a healthy diet. Especially for those that are stuck losing weight and need to shake it up, want to improve gut health and reduce inflammation, and reduce the risk of type 2 diabetes and cardiovascular disease risk, then resistant starch foods are worth a try.  I also discuss who else may be

This week on the Podcast, we're talking about wants and desires! And how to get real clear as to what exactly it is that we want. I believe we do know what we want and desire. But we struggle with the cost and consequences of having what we want! Are we willing to pay the price (and that doesn't always involve money) or live with the consequences of having what we desire? Unfortunately, that's really where most of us get hung up, and at the extreme end of this, we may find ourselves or someone we love battling addiction.  Addiction comes in many forms. Here in the United States, addiction spans all social classes and ethnicities. It is relevant to note that many addictions are not related to recreational drugs but instead involve pharmaceutical drugs prescribed lawfully by a doctor, making addiction a disease that can affect anyone. Despite the prevalence of this issue, it remains a taboo topic and is infrequently spoken about openly and honestly.  In this episode, Mandy fearlessly shares her experience with

You decided to exercise 5 times weekly with cardio, Pilates, weights, and stretching. By planning everything out, you know that you can make exercise a consistent habit. You also understand that you can make the time, but then stuff happens… you forget that you wanted to exercise, and suddenly it's dinner time, a meeting was rescheduled into your exercise time, and you tell yourself not now because you are busy and will work out later at some point. But then exercise never happens! You may think you're not cut out to be consistent with your exercise habits and lack willpower! Willpower is bullshit! Many of us struggle with exercise consistency, and that's normal. Unfortunately, with a schedule booked more than we like or not seeing results quickly enough, life gets in the way. If you are new to exercise, you might not like feeling sore and tired after exercise. Something that you didn't expect. There are many reasons why we are not consistent with our exercise habits. So instead of thinking that you'