Mindset, Stamina, and Self-Care: Your Complete Midlife Wellness Guide

Your mindset is the mission control center of your entire day, fueling every action and reaction from the second your feet hit the floor. The most powerful conversation you'll have all day? It's not emails or Instagram—it's the one with yourself in the mirror. This episode dives deep into harnessing mindset as your superpower while breaking up with negative news consumption as perhaps the most radical self-care move you can make this year.

We explore the connection between physical stamina and vibrant midlife wellness, revealing how boosting your endurance benefits far more than just fitness. Higher stamina correlates with lower chronic illness risk and even longer lifespans, yet building this foundation comes through enjoyable movement rather than punishing workouts. You'll discover a practical four-step approach to increasing energy and endurance that focuses on joy, gradual progression, smart recovery, and proper nourishment—changes that can transform how you feel within just one month.

The conversation takes unexpected turns through several essential yet overlooked aspects of midlife wellness. We examine the surprising links between oral health and overall longevity, offering specific strategies to protect your teeth and prevent the serious health risks associated with tooth loss. A financial wellness segment introduces the Department of Labor's new Retirement Savings Lost and Found Database, potentially reconnecting you with forgotten 401ks from previous jobs. We take a nostalgic detour through Gen X upbringing—where kids roamed free until streetlights came on—and finally tackle comparison culture with practical coaching on how to navigate social media without losing your joy. This episode reinforces that midlife isn't about keeping up with others; it's about rising up on your own unique timeline. Ready to glow from the inside out? This conversation delivers the practical insights and motivation to make it happen.

Chapters

• 0:00 Mindset: Your Secret Weapon
• 6:35 Beauty Favorite: The Hany Shave Pillow
• 7:40 Boosting Stamina at Midlife
• 13:30 Protecting Your Teeth for Lifelong Health
• 18:22 Finding Lost Retirement Funds
• 19:46 Gen X Nostalgia and Freedom
• 21:52 Navigating Comparison with Intention

Transcript

Speaker 1: 1:01

Hey, you welcome to another episode of the Midlife Glow Report, the podcast where midlife isn't a crisis, it's a full-on glow-up. I'm your host, jack Sties, certified life coach, content creator, blogger and midlife woman on her own reinvention, and I'm so excited you're here today On today's episode. It's a real good one. You're here today On today's episode. It's a real good one. We're kicking things off with a little Monday motivation, a reminder that your mindset is your secret weapon. We'll talk about how the way you speak to yourself in the morning can shape your whole day and how breaking up with the news might be the most powerful self-care move you can make this year. Next, I'll share my beauty fave of the week, a genius little product called the Hany Shave Pillow. This makes dry shaving actually feel luxurious. If you're a woman on the go or just not a fan of razor burn, this one's definitely for you. Then we're diving into the wellness and a breakdown on stamina how to boost your energy, improve endurance and train smarter, no matter where you are starting from. The segment is packed with practical steps to help you glow from the inside out, literally. In our health chat, we'll be talking about something you might not be thinking about, but absolutely should your teeth. Tooth loss is no joke in midlife, and I'll walk you through the habits, tools and simple swaps that can help protect your smile and your overall health. And if you ever wondered whether you have some 401ks or pension funds floating out there in the universe, stay tuned because in today's finance segment, I'm sharing a new government tool that can help you track down long-lost retirement money. We'll also take a nostalgic detour for a midlife giggle remembering the freedom and the totally absent movie parents of our Generation X upbringing. And finally, we'll wrap up with a life coaching chat. All about comparison how to navigate the Comparathon without losing your joy. Spoiler alert it's all about being intentional and protecting your peace. So grab your coffee and settle into that favorite cozy chair, because this episode is full of insights, laughter and real talk. To help you glow from the inside out.

Speaker 1: 3:45

Let's get right to it. From the second your feet hit the floor in the morning until your head hits the pillow at night, your mindset is the mission control center of your entire day. Seriously, your thoughts are the fuel behind every action, reaction and decision you make. So let me ask you this what kind of conversation are you having with yourself today, because here's the truth the most important conversation you'll have all day is the one you have with yourself in the mirror, not the emails, not the group chat, not the scroll on Instagram the mirror talk. It sets the tone. Are you hyping yourself up or tearing yourself down? Because your mindset. It shapes how you show up in this world, how you handle stress, chase goals and glow through challenges. It's the root of your confidence, your energy and, yes, your glow. And let me just say this If you're still starting your mornings with the news, we need to break that up.

Speaker 1: 4:58

The stats don't lie. News is overwhelmingly negative. And, girl, that's not how we glow up, that's how we spiral down. We don't need more noise, we need more intention. I've even stopped engaging in arguments online and in real life. I let other people win, not because they're right, but because my peace is more valuable than being right. Protecting your energy is a grown woman magic. So here's your glow up reminder for today your mindset is your superpower. Nurture it, speak life to yourself, choose thoughts that build, not break. And if you do one thing today, just one, start your morning with a powerful thought, an affirmation or a smile in the mirror, that tiny shift, it can change everything.

Speaker 1: 6:01

Okay, let's talk beauty, because I've got a game changer for you. Especially now that we're rocking sundresses and it's summer and we're showing more skin, my beauty fave of the week, it's the Hany Shave Pillow, and yes, it's really a great find. Imagine this you need a quick shave, no time, no water and zero interest in those dry shave disasters. Enter the Handy Shave Pillow. It's a solid, translucent gel stick that glides effortlessly on your dry skin, letting you shave without water and without those annoying bumps and nicks. It's packed with hydrating ingredients so your skin feels soft and silky, not irritated, and I even gave you mine in the bathroom and even brought it on a weekend trip two months ago. It's $24 and worth every penny, and you can grab it at heyhannycom.

Speaker 1: 7:06

All right, let's shift into our wellness segment, because today we're talking about stamina. Even if you think you're in decent shape, there's probably room to boost your endurance, and I promise the benefits go far beyond just catching your breath faster when you jog up the stairs or chase down the train. Let's start with this. Stamina is definitely your secret energy bank. It's the difference between feeling wiped out after your morning workout or powering through the day with energy left to spare. What we're really improving when we boost stamina is something called cardio-respiratory fitness, or your VO2 max. That's the amount of oxygen your body can use during exercise, and the higher your VO2 max, the healthier your heart and lungs are. But here's the exciting part Improving this number isn't just about fitness. Studies show people with higher endurance have lower risks of chronic illness and even live longer. So, yes, more stamina equals more years to glow. And if that wasn't enough of a reason to work on this, improving your stamina actually helps your brain health too More oxygen to your brain, more focus, memory and mood. So it's really a full body win.

Speaker 1: 8:31

Now let's talk how to improve your stamina in a smart, doable way. Here is your four-step plan. Step one is have fun and create a plan. First things first. If you hate it, you're not going to do it. The fastest way to quit anything forcing yourself through something you dread. So instead of picking the right workout, pick the right for you workout. Spend this weekend trying a few different activities walking, dancing, swimming, maybe even rebounding on a mini trampoline and check in with your body. How tired do you feel? In with your body? How tired do you feel? How did you feel emotionally? Once you find something that lights you up, build it into your routine Morning person, look for early kickboxing or cycling classes. Hate the gym. Try at-home HIIT workouts on YouTube or walking with a podcast in your ears.

Speaker 1: 9:37

Joy fuels consistency. Consistency builds stamina. So, step two, step it up bit by bit, no matter where you are starting from, from either catching your breath after the stairs or wanting to improve your 5k time. Progress happens in small, steady steps. A good rule of thumb is to increase your time or intensity by 10% per week. So, for example, if you're walking 30 minutes a day, bump it up to 33 minutes the next week and then 36 the following week, and so on. If you're focusing on speed, shave down your mile time little by little. These gradual changes help your body adapt without burning out. You will be shocked at how much stronger, faster and more energized you will feel in just a month.

Speaker 1: 10:47

So step three is be smart about rest days. Now this part is crucial. Recovery is non-optional. When you push your body harder, it needs time to recover and rebuild. That's how you actually get stronger. No rest equals no results. So, yes, take these rest days, but be intentional. Light movement like stretching, yoga or even walking can help your blood flow, help those muscles recover and keep those joints lubricated. And, let's be honest, mental burnout is a real thing too. Giving your mind a break helps you stay motivated for the long haul.

Speaker 1: 11:31

So, finally, step four is tweak your other habits. Here's a wellness truth you can't Outwork out on bad fuel. What you eat and how you sleep will make or break your stamina gains. So you got to start simple. Add more veggies, fruits, lean proteins and whole grains. Drink water like it's your job. Seriously, dehydration is an energy killer. And, of course, don't sleep on sleep. Your body needs at least seven hours of solid, high-quality rest to function at its best. If you're dragging throughout the day, don't just look at your workouts. Look at your sleeping and nutrition habits. So that's a wrap. Stamina is the foundation of an energized, thriving midlife. It's about movement, mindset recovery and nourishment working in harmony. It's not about being the fastest or the strongest. It's about feeling capable and vibrant in your daily life. You've got the power to build this, bit by bit. So lace up your sneakers, pick something joyful and start stepping into your next level energy. All right.

Speaker 1: 12:50

Next, let's talk about something we often overlook in midlife wellness routine. It's our teeth. I know it's not as glamorous as skincare or as exciting as a new fitness trend, but hear me out, tooth loss is more than just a cosmetic issue. It can affect your overall health, self-esteem and even how long you live. Losing your teeth can actually raise your risk for some serious late-life health issues like heart disease, diabetes, dementia and even certain cancers. Like heart disease, diabetes, dementia and even certain cancers. According to the CDC, one in six adults over 65 have lost all their natural teeth, and if you have fewer than nine teeth, that's been linked to a higher risk of death from any cause. So yes, oral health is a big deal, especially for us women between 40 and 60. But here is the good news Tooth loss doesn't have to be your future. With a few smart preventative moves, you can keep your smile and your health strong for years to come.

Speaker 1: 13:57

So let's dive in. So ask yourself why do teeth matter more than ever in midlife? Well, thanks to fluoridated water, better dental habits and a drop in smoking rates, many women today are keeping their teeth for life. But that doesn't mean we're off the hook. Periodontal disease, the number one cause of tooth loss, is on the rise, and it's a silent disease. It often creeps in without pain or symptoms until damage is already done. And also, let's not forget how poor oral health can impact chewing, digestion, speech, nutrition and even our social confidence.

Speaker 1: 14:41

So step one is customize your dental visits. If you're seeing the dentist regularly, you're already ahead in the game. But nearly 40% of older adults didn't have any dental visits in 2022. So we've got to change that. Twice a year is the gold standard, but it's not a one-size-fits-all. If you've had great oral health, once a year might be fine. If you've had issues, aim for every three to six months. Your dentist can help guide the right schedule for you. So step two is you've got to upgrade your tools. Now is the time to go electric with your toothbrush. Not only does it make brushing easier, but most have a built-in timer and pressure sensor. So your brush for the full two minutes without over scrubbing your gums. And when it comes to flossing, don't let arthritis or dexterity slow you down. Switch to a water flosser they're easy to use, gentle on the gums and super effective.

Speaker 1: 15:51

So step three is tackling dry mouth and hidden threats. You see, dry mouth is more common than you think, affecting six out of ten older adults. It's not just uncomfortable, it's dangerous for your teeth. You see, saliva is your mouth's natural defense. It neutralizes acid, helps remineralize enamel and protects against decay. When saliva dries up, the risk for cavities increase. If you're dealing with dry mouth, check your meds. Many prescriptions cause dry mouth. Then start sipping water throughout the day, and you could even try an over-the-counter dry mouth rinse like Biotin or TheraBreath. Also, avoid sugary hard candies and lozenges. If you need a little something to keep your mouth moist, go with xylitol-based gums or mints. They are tooth-friendly and many even help prevent decay.

Speaker 1: 16:53

So finally, step five if you smoke, this may be your sign to quit. So this one's tough. If you smoke, your risk for total tooth loss triples. Quitting smoking may be the single best thing you could do for your oral and overall health in midlife. So my final thoughts is that your smile is a lifelong investment. Your teeth aren't just for smiling and selfies. They're part of a whole body wellness plan. Strong teeth support better nutrition, brain health, energy levels and self-confidence. So let's add oral health to our glow-up checklist, because prevention is powerful and you deserve to feel strong, radiant and confident in every part of your health journey.

Speaker 1: 17:47

All right, friend, it's time for our financial glow up moment of the week, and today I've got some powerful tips that could literally put money back in your pocket. Let me ask you this have you ever worked a job in your late teens or early 20s, had a 401k or a pension plan and then totally forgot about it? You're not alone. So many of us have bounced between jobs in our younger years and chances are you might have retirement funds just sitting somewhere with your name on them. So the US Department of Labor just made it easier to find them. Earlier this year, they launched a brand new website called the Retirement Savings Lost and Found Database. The website is lostandfounddolgov. It's super easy to use. You just search your name and social security number, and the site helps track down any old or missing 401ks or pensions that you might have forgotten about. Think of this as your financial treasure hunt for grown women ready to glow up their wealth. So this is your sign to take five minutes today and go check it. Who knows, there might be some midlife money waiting for you.

Speaker 1: 19:11

Okay, it's time for a little smile and walk down memory lane, because my gosh has the world changed. Let's talk about growing up. Gen X. If you're like me, you probably spent entire summers hanging out at the local park riding bikes with your neighbor friends and not seeing your parents until the streetlights came on. No cell phones, no check-ins, no find my iPhone, just total vibes. Honestly, I think our parents were just hoping we came home eventually and somehow we always did.

Speaker 1: 19:50

And don't even get me started on the movies we grew up, because clearly oblivious or completely absent parents were a movie trend. Do you need proof? Here is a list of nostalgic movies to reflect on and remember and give us a laugh. Do you remember the Breakfast Club from 85? Or Ferris Bueller's Day Off from 86? How about Heathers from 88? Or Say Anything from 89?embers Pump Up the Volume from 90,. Slacker from 1990, singles from 92, wayne's World from 92, clerks from 94, and finally Reality Bites from 94. Like seriously, where were the parents in half these films? Like seriously, where were the parents in half these films? It was just misunderstood teens, trench coats and mixtapes, and we absolutely loved it. Now imagine trying to explain this to a Gen Z kid today. So your mom let you walk to the gas station alone to buy candy cigarettes? Yes, yes, she did. Times have definitely changed, my friend, but honestly that freedom gave us grit and a ton of stories to laugh about now.

Speaker 1: 21:17

Okay, finally, let's close out today's episode with a little heart to heart, this one's personal. It's about something we all do, including me, whether we like to admit it or not is comparison. Now let's listen. Comparing yourself to others isn't bad, it's human, it's wired into our brains. But the key is this You've got to do it wisely. So imagine you're scrolling through Instagram and your friend posts a pic of her gorgeous new home. You're genuinely happy for her, but suddenly you look around at your little rental and you think why not me? Does that sound familiar? You're not a bad person for having this reaction. Social comparison is totally normal. But here's the thing it can either lift you up or tear you down, and how you use it, that's where the secret lies.

Speaker 1: 22:18

So let's talk about upward comparison. When we look at someone who seems to be doing better than us, it can be motivating, but, girl, it can also be incredibly painful, especially if you're already overwhelmed, tired and doing the best just to show up. Then there's downward comparison, looking at someone who's struggling more than we are. That might feel good for a moment, but that's definitely not the energy we want to live in. It can zap your empathy and keep you stuck. So here's your life coach tip Don't stop comparing, just do it with intention. And here's how.

Speaker 1: 23:03

So step one is you've got to compare selectively. If you're trying to land a promotion or start that business, by all means look at someone who's a few steps ahead and take notes. But if you're running on empty, burned out and scrolling for distraction, that same comparison can tank your self-worth. So be mindful and be selective. So step two is that you've got to anchor to your core values. When you feel yourself spiraling, stop and ask is this even something I really care about? Make a list of your core values what really matters to you in this season of life Family freedom, health, creativity. Then check these values against what you're comparing. You might find that you're chasing someone else's dream without realizing it realizing it. So step three is remember the playing field is not level.

Speaker 1: 24:09

Social media makes it look like we all live on the same street, but we don't Different resources, different backgrounds and different opportunities. Comparing your journey to someone living in a different reality isn't fair and it isn't honest. So when you catch yourself thinking I should be farther along, pause and remind yourself I'm doing my best with what I have and that's enough. So step four is you've got to protect your peace. Let's be real. Some people or groups just trigger the I'm not good enough spiral. It might be that super competitive pickleball league or someone on Facebook who seems to be living a Pinterest perfect life. If you find yourself feeling less than every time you interact with them, unfollow, take a break and mute. Protecting your peace is a power move.

Speaker 1: 25:05

So here's the glow up takeaway. Comparison isn't always bad, but it has to be intentional. Use it to inspire you, not shame you. Let it guide your goals, not your self-worth. And remember your journey is not supposed to look like anyone else's. Midlife isn't about keeping up. It's about rising up. You are exactly where you are meant to be right now and the only person you need to compete with is the past version of you. And that's a wrap. Thank you for spending this day with me. Remember your glow up is happening, one bold, beautiful step at a time. If this episode lit you up, don't forget to follow, like, subscribe and leave a review. It means the world and helps more midlife women rise with us. Have a great week ahead and I'll see you next Monday, love Jax.