Your glow isn’t a finish line—it’s a daily practice you can feel today. We open the door with the Midlife Glowgetter Cheat Sheet, a clear framework for women 40+ that turns wellness, style, mindset, money, and relationships into simple, repeatable habits. Think protein-forward meals, smart strength sessions, seasonal skincare, intentional friendships, and one big 90-day goal that lifts everything else.
We also dig into the two biggest blockers behind healthy eating after 40: hormonal shifts that spike cravings and emotional stress that sends you to the pantry. You’ll get grounded solutions—protein with every meal, fiber and healthy fats for stability, “pause lists” for stress, mindful eating cues, and gradual sugar resets—plus quick daily rituals and journal prompts to keep momentum. On the movement side, we tackle time constraints and menopause-related fatigue with practical tactics: calendar workouts, movement snacks, efficient circuits, strength for bone health, low-impact cardio, yoga or Pilates for recovery, and sleep and hydration strategies that actually help.
Because environment shapes behavior, we share two cozy upgrades to romanticize fall—satin pillow comfort and a basket of warm blankets by the reading chair—that make rest inviting and consistency easier. Then we get honest about success and happiness. Instead of waiting until you hit the goal to feel okay, we flip the script: happiness first, success second. With five practices to anchor your mindset—define success on your terms, list daily joys, process tough feelings, and know your why—you’ll build from calm energy rather than pressure.
If this conversation sparked a shift, tap follow, share it with a midlife friend who needs a lift, and leave a quick review so more women can find these tools. Tell us: which small habit will you start today?
The Midlife GlowGetter Cheat Sheet
Episode Transcript
Hello, my friends.
Welcome back to another week ofthe Midlife Glow Report.
I'm Jax, your host.
So happy to be with you heretoday.
Today's episode is full ofGlowgetter tips for you to enjoy
and to take away from and glowup your life.
Today I'm going over the MidlifeGlowgetter Cheat Sheet, a list
(01:23):
of all the things in order toglow up your life.
This is a cheat sheet I havedeveloped and currently used to
continue my glow up in midlife.
We will also be going over thetop two reasons women over 40
struggle to eat healthy.
Whether the goal is weight loss,weight maintenance, or glowing
(01:43):
skin health with severalsolutions.
Plus, the two top reasons womenover 40 struggle with being
consistent with exercise andmovement for wellness with some
solutions.
Then we will be covering waysI'm currently romanticizing my
life and finally a life coachingchat about success versus
(02:06):
happiness.
So let's get started today.
So first things first, let's goover the Glowgetter Cheat Sheet
for midlife women.
This is something I'vedeveloped.
It's really handy.
I will link it in the show notesif you would like to download
the guide, the copy of it.
(02:27):
So it's broken up in sections.
And the first section iswellness and weight loss.
And these are the four um itemsunder wellness and weight loss.
First one, daily movement aimedfor 8 to 10,000 steps, plus two
(02:47):
to three strength trainingsessions weekly.
Second item, nutrition glow uprule.
Prioritize protein, fiber, andcolorful plants with every meal.
Third, hydration habit, 80 to100 ounces of water daily.
Add electrolytes if active.
And finally, rest rituals, sevento nine hours of sleep,
(03:12):
consistent bedtime, and screenyour uh curfew screen.
So watch your screen time.
Second section is beauty andstyle, um, capsule wardrobe
glow.
Build a closet of 10 to 15versatile staples you love.
Second part of beauty and styleis Asia's Beauty Routine, SPF
(03:35):
Daily, Retinal at Night, HydrateSkin Deeply.
Then there's confidence wear,invest in shoes, bags, and outer
wear that elevate every style.
And then finally, glow routine,quarterly haircuts, refresh,
seasonal skincare swaps.
(03:56):
So when the weather changes,change those skincare routines.
Third section of the glow gettercheat sheet is midlight mindset
and purpose.
Morning glow journal.
Write three affirmations and oneintention every morning.
So take some time and do thatjournaling.
Then mindset reset practice,five minutes of breath work,
(04:19):
meditation, or gratitude daily.
I usually do that before I go tobed.
Big glow goal, define onepriority for the next 90 days.
So don't have a whole bunch ofgoals.
Concentrate on one big goalevery 90 days.
It does kind of pour out toother things you want to do when
(04:42):
you're successful in one item.
So, for example, with me beinguh losing weight, that is also
turned into um doing this onlinepodcast and my online website
and stuff.
So it does pour into otheraspects of your life.
Um, third section uh or thirdpart uh mindset and purpose is
(05:06):
um or fourth part, glow learnerhabit.
Commit to one book, podcast, orcourse each month.
So really get that learninggoing, um, whatever it may be
that you're interested in.
Now, next section is money andcareer.
Know your numbers, track yourspending, debt, and savings
(05:29):
weekly.
Then invest in your future glow,contribute to your retirement,
and explore passive incomestreams.
Next, career glow habit, update,resume, LinkedIn, quarterly.
So keep that, keep that currentso you never know what could
happen.
Skill glow up, take one newtraining or certification each
(05:53):
quarter.
So really keep your skills inline for your profession.
Final section is relationshipsand lifestyle.
Glow circle nurture three tofive close friendships with
intentional check-ins.
So check in with your friendsdaily or weekly, send them a
quick voice note or a text ifyou can't call, and just check
(06:17):
in with your people.
Then romanticize your life,fresh flowers, candles,
playlists, rituals, make dailymoments special.
Next, adventure glow, plan onenew trip or experience every
season of the year.
Final digital boundaries, limitdoom scrolling, replace with
(06:39):
uplifting content.
So that is the five-section glowgetter cheat sheet.
Then I've continued thisglowgetter cheat sheet.
Here is a quick reference dailyglow checklist.
Here is the quick checklist.
Drink 8 to 100 ounces of water,move your body, walk, stretch,
or train, eat three balancedprotein-rich meals, journal
(07:03):
gratitude plus affirmations,connect with a friend or loved
one, do one self-care ritual,skincare, bath, meditation,
learn or read for 15 minutes,prep tomorrow's plan.
So that's a quick dailyglowgetter checklist you can
follow.
(07:24):
Um I do have in my Amazon shopsome Glow Getter, Amazon staples
and glue, including my favoriteelectrolytes and water bottle,
my feel favorite meal prepcontainers, protein powder, even
an air fryer I love.
Um some resistance bands, somesneakers, and a yoga mat, um my
(07:48):
favorite SPF and moisturizer, myfavorite retinal and collagen
peptides, um, my favoritejournal and pen, and um how it's
even great to get a subscriptionto Audible or Kindle to keep
that learning going.
Um, here are three glow journalprompts you can use when
(08:12):
journaling.
Number one, what is one smallshift I can make this week that
my future self will thank mefor?
Number two, where is my life?
Where in my life do I want toglow brighter in health, style,
love, or purpose?
Number three, what is onelimiting belief I'm ready to
(08:33):
release in midlife?
And here are some five-minuteglow rituals on busy days you
can do.
(08:56):
Play a song that makes you feelhappy and makes you dance.
Um, and finally, the successformula is consistency plus
confidence plus curiosity equalsthe lasting glow up.
So that is my mid-life glowgetter cheat sheet.
(09:17):
I will link it in my notes.
You could download the guide,uh, but I wanted to touch on
that and go over.
Next, we're going over the twotop reasons women over 40
struggle to eat healthy.
Whether the goal is weight loss,weight maintenance, or glowing
skin health.
And I do have solutions for you.
(09:38):
So, reason number one uh womenover 40 struggle to eat healthy
is hormonal shifts and cravings.
Perimenopause and menopausetrigger estrogen, progesterone,
and insulin changes, leading toincreased cravings for sugar,
carbs, and comfort foods.
(10:01):
Um, so how to combat thesehormonal shifts and cravings.
Here are some solutions you canuse.
So prioritize protein at everyemail at every meal to balance
blood sugar.
Or you can include healthy fats,including avocado, salmon, or
(10:24):
olive oil, for example, toreduce cravings.
You can eat fiber-rich foods toslow digestion and stabilize
energy.
You can plan balanced snackslike apple and almond butter,
hummus plus veggies.
You could avoid skipping meals.
(10:45):
This can intensify cravingslater.
You could drink water or teabefore giving into cravings.
You can track cycle or menopausesymptoms and adjust nutrition
that way.
You can reduce processed sugargradually to retrain taste buds.
(11:07):
You could try magnesium-richfoods or supplements for
chocolate cravings.
Finally, practice mindfuleating.
Pause before indulging and ask,do I need fuel or comfort?
Know the difference.
The second reason women over 40struggle to eat healthy is
(11:32):
emotional and stress eating.
Food often becomes the quicksoother for stress, overwhelm,
or loneliness, especially duringmidlife transitions like empty
nest, career changes, orcaregiving.
So this is totally me.
My son is 26.
(11:53):
He is getting ready to move outthis spring.
I take care of my parents whoare elderly.
Um, I'm wanting a career change,but I haven't pulled the trigger
yet.
So I tend to stress eat andemotional eat.
And I have learned thedifference from when I am really
hungry or I am just stressed oremotional.
(12:16):
And that's something you need todo too if you're doing this.
And here are some solutions inorder to combat emotional and
stress eating.
Keep a pause list, a non-foodstress relievers list, like
walk, bathe, journal, differentthings you can do to pause those
(12:37):
cravings and stay active torefrain from eating something
like uh something comforting.
Uh, you can practice mindfuleating, slow down, and savor
every time you eat.
So don't watch TV, don't scrollyour phone.
Really concentrate on whatyou're eating and chew like 20,
(13:00):
30 times each bite.
You could check in, are youhungry or just stressed?
You could plan comfort swapslike herbal tea, dark chocolate,
or warm soup.
You could create a calm eatingenvironment, no screen, soft
lighting, like I mentionedbefore.
(13:21):
You can build stress rituals,meditation, yoga, or deep
breathing before meals.
You could journal feelingsbefore turning to food.
So if you're getting a craving,take 10 minutes and journal.
Um, you could use smaller platesto control portions.
(13:41):
I do this.
You could replace forbiddenfoods with healthier versions.
You can seek therapy or coachingsupport if emotional eating
feels unmanageable.
So those are some solutions foremotional and stress eating.
Next, we're going over top tworeasons women over 40 struggle
(14:06):
with being consistent withexercise and movement for
wellness.
And I do have solutions.
So the first reason women over40 struggle with being
consistent is time constraintsand competing priorities.
So here in midlife, you'rebalancing work, family,
(14:27):
caregiving, and personalresponsibilities.
It leads to little spaces forstructured movement.
Exercise often gets pushed tothe bottom of the list.
So I'm going to list somesolutions to prevent this.
Um, first, schedule workoutslike non-negotiable
appointments, literally put themin your digital or paper
(14:51):
calendar.
Um, block the time.
Try movement snacks, five to tenminute bursts of exercise
throughout the day.
So if you take a break fromworking, get a stand-up desk and
start doing some squats andlunges.
Um, get a walking pad and startwalking on the walking pad
(15:12):
during midday, different timesof the day.
Um, so really keep active.
Dance, dance to your favoritesong, take a d take a dance
break.
Um so those are movement snacks.
Combine movement with familytime, walk with the kids, dance
in the kitchen.
(15:33):
Wake up 20 minutes earlier for aquick session.
Whether it be stretching, usethe bend app like I do.
Whether it be using the walk padin your garage or in your
basement or in your exerciseroom.
Um, doing some dumbbells withthe arm weights.
Turn in, turn on a video onYouTube and start exercising
(15:55):
with it.
Turn on some favorite songs,create a playlist.
Um, so wake up 20 minutes earlyfor a quick session.
Use lunch breaks for walks orstretch sessions.
This is what I do.
At lunch, when I'm at work, Iwalk.
If the weather's bad, I walk inTarget or TJ Maxx.
So I do get my steps in.
(16:16):
Um, choose efficient works workworkouts like hits, circuits,
resistance bands.
So choose efficient workouts.
Prep gym clothes the nightbefore.
Lay out your gym clothes.
I do this.
Put your shoes, your socks, yourstretch pants, your t-shirt,
your sweatshirt.
Lay it all out so you canquickly put it on, put that
(16:39):
deodorant on, grab your gym bagand get out the door.
Make it easy for yourself.
Next one is stack habits.
Walk while listening to apodcast or audiobook.
If you're listening to anaudiobook, don't just lay in
bed.
Get on that walking pad, getsome movement in while you're
listening to my podcast or anaudiobook.
(17:03):
Um, use standing desks orwalking meetings.
I do this.
I do do walking meetings.
If I'm talking to someone, we'llwalk down the hallway or
something.
Um, or I have a standing desk atwork.
Every 45 minutes, I stand for 15minutes and move and and move in
place and raise that uh raisethat uh standing desk.
(17:26):
And finally, reframe movement aspart of self-care, not optional.
No movement is self-care.
It's not something you have todo, it's something you get to
do.
Change your mindset.
So the second reason women over40 struggle from being
(17:48):
consistent with exercise andmovement for wellness is
hormonal changes inperimenopause and menopause.
Fluctuating estrogen andprogesterone can cause fatigue,
hot flashes, joint stiffness,and sleep disturbances.
Making workouts feel harder andharder to commit to.
(18:09):
So here are some solutionsregarding the hormonal changes
in perimenopause, prohibitingyou from getting in movement.
One thing you could do is focuson strength training for bone
and muscle health.
Or you could choose low-impactcardio like walking, swimming,
or cycling.
Do something you love, make itfun.
(18:30):
Use restorative practices likeyoga or Pilates to calm that
cortisol and nervous system.
Prioritize self-hyging, a darkroom, cooling techniques.
Hydrate well to reduce hotflashes.
(18:50):
Add more protein for musclerecovery to prevent that
stiffness and that soreness.
Consider adapens or supplementswith medical guidance.
Track cycle symptoms and adjustworkouts accordingly with your
cycle.
Practice mindfulness to reducestress hormone spikes.
(19:12):
Finally, celebrate your smallwins.
Progress looks different inmidlife.
So that is my solutions forhormonal changes in
perimenopause and menopause,menopause prohibiting movement
in over 40.
So, next, I'll be going over twoways, uh, two things I have done
(19:34):
this past week to romanticize mylife for fall.
So the first thing is Ipurchased a satin pillow in a
deep chocolate brown, so a deeptone.
Um uh it's aesthetic and and uhthe deep chocolate brown feels
grounding, rich, and luxurious.
(19:56):
Um, it brings a sense of warmthand seasonal coziness now in
fall.
Um, the darker tones naturallycalm the nervous system,
singling signaling your body torelax.
Um, it preva uh evokes stabilityand comfort and safety, those
(20:17):
deeper tones.
Also, the satin reducesfriction, helps with hair
breakage, frizz, and tangles.
So that's why I sleep with asatin pillow.
And also it's naturally cooler,so it helps with when I overheat
at night, especially being myage, and helps with night sweats
(20:37):
and hot flashes.
Um, so that's why um I use satinpillows, and that's why I chose
chocolate brown.
Um, the next thing I've done toromanticize my life is I have in
my living room now a largebasket of cozy blankets next to
(20:58):
my uh cream leather recliner,you know, in my next to my
reading chair.
Um, it's a large rope basketfull of chocolate and cream
blankets um with a couple booksand magazines in the in the uh
basket.
It is um it gives your spives myspace uh curated, cozy autumn
(21:23):
vibes.
It feels inviting, like yourhome is singing, come sit, rest,
and enjoy.
The warm tones of the chocolateand creams evoke comfort,
grounding, and calm.
Um, paired with the books andthe magazines, signal relaxation
and indulgence.
Um, having blankets within reachmake it effort effortless to
(21:48):
stay warm on those cool fallevenings, which encourages you
to linger in restful spacesrather than rushing through the
downtime.
Um, the cozy textures help lowerstress hormones and activate my
sense of touch, allowing thebody to relax more fully.
(22:10):
Um, so that's why some of thereasons why I have the basket
full of blankets and books.
It also creates a sanctuary formyself.
It can it communicates that myrest matters.
Um, so that's that's anotherthing that it helps with the
basket.
Um so yeah, that's somethingelse I'm doing, a basket full of
(22:34):
autumn-colored blankets withbooks and magazines right next
to my reading chair.
So those are two ways I'veromanticized my life this past
week.
So next I'll be going over thisis the final part, final segment
of the podcast.
This is going to be a lifecoaching chat regarding success
(22:55):
versus happiness.
So why don't you grab a cup oftea and get real about something
that I know every midlife womanwrestles with?
Success versus happiness.
Have you asked yourself, what doI really want?
Success or happiness?
It feels like such a bigquestion, right?
(23:17):
Because for so long we've beentaught that success creates
happiness, that if we lose theweight, get the promotion, fix
the relationship, or buy thehouse, then finally we'll be
happy.
But here's the truth (23:29):
success does not lead to happiness.
Happiness leads to success.
So what is happiness really?
Happiness isn't a prize youunlock when you achieve
something, it's not tied to yourbank account, your gene size, or
how many likes your post hasgotten.
(23:51):
Happiness is a feeling youcreate within your mind.
It's available to you right now.
No achievement required.
This doesn't mean you'll behappy 100% of the time.
You're human.
You'll feel the whole range,sadness, fear, frustration, joy,
peace, love.
That's the beauty of beingalive.
(24:13):
But happiness is always withinreach when you learn to manage
your thoughts.
So what success really is?
Success, on the other hand, isabout achievements, setting
goals, reaching milestones,evolving and growing.
And let me be clear (24:30):
success is beautiful.
You should want to evolve, youshould set goals that excite you
and push you.
But the trap comes when you tieyour happiness to those goals.
Because here's what happens (24:44):
you hit the goal, you feel a burst
of happiness, then your brainsays, Okay, what's next?
Suddenly you're chasing the nextmilestone, thinking, when I get
there, then I'll feel better.
Sounds familiar?
So the balance between successand happiness.
(25:07):
Here's the magic balance.
Happiness is the foundation,it's your state of mind
available in this very moment.
Success is the bonus, it's whatyou create from a place of
peace, joy, and self-love.
When you start with happinessfirst, you actually reach
(25:28):
success faster.
Why?
Because you're not weighed downby fear, doubt, or depression.
You've created from a place ofpossibility and calm energy.
My personal story.
For years I equated thinnesswith success.
(25:51):
I thought if I just lose theweight, then I'll be happy.
But do you know what the realtransformation began?
When I decided to stop chasingthin as the definition of
success and chose to focus onhappiness instead.
(26:15):
And guess what?
That's when success startedcoming off.
Not because I bullied myselfinto it, but because I felt
lighter inside first.
Happiness fueled my success, notthe other way around.
So here are some practices foryou, some ways you can bring
(26:36):
this into your own midlifereinvention journey.
Number one, ask yourself daily: am I chasing success to feel (26:39):
undefined
happy, or am I creatinghappiness now and letting
success follow?
Number two, define success onyour own terms.
Write down what success means toyou.
Not society, not your family,not your boss, you.
Number three, practice presenthappiness.
(26:59):
At the end of each day, listthree small joys that made today
enough.
A walk, a laugh, a warm meal.
This rewires your brain to findhappiness now.
Number four, do the work onnegative feelings.
When fear or doubt show up asyou chase a goal, don't push
(27:21):
them away.
Acknowledge them, process them.
Balance comes from allowing allemotions, not pretending they
don't exist.
And finally, number five, knowyour why.
Ask yourself, why do I want thisgoal?
And will I still love myself onthe other side no matter what,
even if I don't achieve thatgoal?
So this is the takeaway.
(27:42):
Friends, the real secret is thissuccess is about evolution,
happiness is about your mind.
You can choose success endlesslyand never feel satisfied, or you
can choose success right now,happiness right now and let
success flow from that place.
(28:04):
So, what do you really want?
Success or happiness?
My answer both, but only whenhappiness comes first.
Because when you're happy in themoment, when you know it doesn't
get better than right now, youcreate from a place of love.
And that is what your truereinvention begins.
(28:27):
So on the uh show notes, I willlist a mini coaching guide
regarding success versushappiness that you could
download.
It could help you know thedifference and you know maybe
make the shift to happinessversus success.
Uh, because success all alwaysfollows.
So that's a wrap.
That's episode 20 of the MidlifeGlow Report with me, Jax.
(28:50):
Um, I hope you guys are gonnahave a great week ahead.
I will check in next week.
Um, if this podcast resonatedwith you, if you enjoy bits and
pieces, please leave a review.
It helps women like us find thispodcast and find everything I'm
sharing, and we can create acommunity.
(29:11):
Um, yeah, I do have a Facebookgroup we uh starting to grow.
Um, I do have my social mediachannels.
Um I'm doing a new thing online.
I'm also kind of throwing inthere um snippets of Martha
Stewart.
She is the reinvention queen.
She has been through so much.
(29:32):
I mean, she started her businessat age 50 from a divorce, uh
having to raise her daughter onher own.
So she is the ultimate midlifereinvention queen.
She is my idol.
So I am sharing bits and piecesthroughout social media, and
maybe I'll start sharing them onthis podcast.
Um, but that's something else Iwanted to mention.
(29:54):
But again, if this podcastresonated, please leave a
review.
It would help me so much.
But other than that, I hope youguys have a great week ahead.
Um, you can reach out to me onsocial media if you have
questions or comments, or if youhave suggestions, suggestions of
what I should cover on thispodcast.
I am so welcome to that.
(30:15):
Um, but you guys, thanks forlistening, and I will check in
soon.
Love Jax.
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