Reclaim Your Day: Sleep Strategies, Weight Loss Wins, and Finding Joy After 40

Ever feel like you're just surviving your midlife years rather than thriving in them? You're not alone. After losing 150 pounds in my mid-40s, I've discovered that midlife isn't a crisis—it's a rebirth.

In this week's episode, I'm sharing the practical strategies that transformed my health, energy, and outlook after 40. We start with a deceptively simple practice that changed everything for me: planning tomorrow's day tonight. This five-minute ritual creates momentum that carries through your entire day, helping you seize control rather than feeling overwhelmed. I also reveal my two biggest weight loss tips that helped me shed 150 pounds, including why planning is golden and how fiber-rich foods (aim for 25g daily) keep sugar cravings at bay.

Sleep struggles after 40 are real! I break down why hormonal shifts disrupt our rest and share science-backed sleep hacks that actually work for women in perimenopause and menopause. From morning light exposure to evening bath rituals and visualization techniques, these strategies have transformed my sleep quality without medication. Plus, I share my current beauty obsession—an antimicrobial facial spray that eliminated my monthly breakouts—and simple financial tips to cut grocery expenses without feeling deprived.

The most powerful part of midlife glow-up? Rediscovering yourself. Many of us lose ourselves while raising children or managing life's responsibilities. Now is your moment to make these years your best ones yet. Download the episode for practical inspiration to transform your health, finances, and joy after 40. And remember: "You need to live your life as if you'd want to live it twice."

Have you implemented any midlife glow-up strategies that transformed your life? Share your experience in the comments or leave a review to help other women find this community of midlife magic-makers!

Chapters

• 0:00 Welcome to Midlife Glow Report
• 5:12 Plan Your Day The Night Before
• 11:49 Two Weight Loss Tips That Work
• 15:21 Sleep Hacks for Women Over 40
• 20:12 Beauty Finds and Financial Tips
• 21:48 Self-Confidence and Midlife Beliefs

Transcript

Speaker 1: 1:01

So welcome back to the Midlife Glow Report, episode 6. I'm your host, jax, and today is going to be a fantastic episode, whether you're turning in on a walk outside, meal prepping for the week or just sipping coffee on your couch. Thank you for being here, because today's episode is full of practical ideas to help you plan your day with purpose, sleep like a queen, glow up your health and your finances and, most importantly, keep rediscovering your joy in midlife. In this episode, we're diving into planning your day the night before, which is one of the most powerful habits you can build. We'll talk about two of my biggest weight loss tips that helped me lose 150 pounds in my mid 40s. I'll also talk about sleep hacks I use that actually do work for women over 40. Plus, one of my favorite beauty finds for this week. And if you're like me and always hunching for ways to up-level your habits and routines, we're talking about my new favorite habit tracker app. Also, a quick tip I learned on TikTok that I'm currently applying on my daily outdoor hot lady walks. And how to build daily confidence through one simple life coaching mindset practice. And finally, I'll wrap things up with some midlife mindset beliefs you could carry throughout this season of life, so let's get into it.

Speaker 1: 2:33

First is our Monday mindset. Here's something simple but powerful Having a game plan for your day. Here's the truth Either you run the day or the day runs you, and trust me, I've lived both. One habit that's completely changed my energy, focus and productivity is this I plan everything the next day. The night before, right before I get ready for bed, I spend about five minutes mapping out what my next day will look like. Nothing fancy, just a few clear priorities and a quick schedule in my planner. And wow, what a difference this has made. Instead of waking up overwhelmed, I wake up focused. I know what's coming and I can hit the ground running with purpose and direction, because here's the goal you need to focus on Seize the day, live in the moment, tackle the day with effort, clarity and purpose. This is how we shift from getting through the day to truly owning it. Here's your glow-up tip for the week Write down your top two priorities that night before, circle them, star them and attack them first the next morning. You'll be amazed how much momentum that creates. And remember being busy is not the same as being productive. Productivity is about progress. It's about moving the needle on what really matters. And here's a quick side note. I know there are amazing digital planners, calendars and apps out there, but I'm still a big fan of pen and paper. There's something magical about writing it down, but do whatever works for you. So here's your mantra of the day Plan your work, work your plan, because having a daily plan, that's your midlife superpower. Now go out there and seize the day. You got this.

Speaker 1: 4:37

As I mentioned in the last episode, many of you know that I have lost 150 pounds in the last three years and I am sharing two weight loss tips today that have attributed to losing all this weight. Tip number one planning is golden. Plan your meals ahead. Plan the week ahead. Plan your grocery items. Use curbside if you need to save time and to stop temptation. Meal prep on Saturday or Sunday mornings. Get it done and out of the way. You can. Meal prep your food for Monday through Thursday. Go out for something to eat on Friday. Make something quick on Saturday and have like a family meal on Sunday. I highly suggest you plan all these spontaneous meals as well. I call this your food protocol. For example, if you are going to a restaurant, look online at their menu earlier that day and map out a game plan of what you're going to order to stay on track Planning. I can't say enough how much this has benefited my weight loss. It's been a huge game changer and still is. And tip number two eat enough whole foods that are rich in fiber your fruits and vegetables. It really helps control sugar. It keeps me full longer and keeps me regular Not to give too much TMI, but I love fiber and I aim for about 25 grams per day. It helps me go number two every morning like clockwork and I feel lighter and less bloated.

Speaker 1: 6:31

All right, let's talk about wellness, something we all need, but so many of us struggle with a good night's sleep. Especially for us women over 40, getting a good night's rest often becomes more challenging. There are a few reasons for this. Hormonal shifts is one of them. Especially during perimenopause and menopause, this causes drops in estrogen and progesterone, which play a big role in regulating sleep. These changes can lead to hot flashes, night sweats and even anxiety, all which mess with our rest. Another reason is that our stress levels can rise in midlife. Juggling careers, caregiving aging parents and our own dreams can make it hard to shut the brain down at night. Finally, our body's natural melatonin production decreases as we age, which means we may not fall asleep or stay asleep as easily as we used to. But don't worry, I've got you. This week, I'm sharing a few science-backed tips that can help you fall asleep faster and wake up feeling refreshed.

Speaker 1: 7:49

Tip number one you've got to make over your mornings. Believe it or not, better sleep starts first thing in the morning. Your circadian rhythm is heavily influenced by your morning habits, so here is a morning routine that's doable and easy to implement. First, wake up the same time every day yes, even on weekends. Then get some daylight on your face as soon as you can. Natural light cues your internal clock. In the winter months, I use the happy light I bought from Amazon on early mornings. When it's still dark out, it simulates morning light. Then eat a breakfast packed with protein and fiber Think eggs and spinach, or Greek yogurt with oats or chia seeds. Finally, move your body a bit in the morning. Even a quick walk counts.

Speaker 1: 8:45

Tip number two you've got to set your evening mood with lighting. As the sun sets, your lighting should soften too. Switch to amber or red-toned lights in your bedroom. Salt lamps or smart bulbs are perfect for this. These gentler hues support melatonin production, your body's natural sleep hormone. Also, be sure to switch your phone, tablet or laptop to night mode If you can cut screen time an hour before bed. I know it's hard, but it makes such a difference.

Speaker 1: 9:25

Tip number three take a warm bath or steamy shower about 75 to 90 minutes before bed. This is why the heat raises your body temperature temporarily. Then the cool down afterwards tells your body it's time to rest. It's a simple yet powerful cue to your system that it's time for bed. So finally, tip number four use your imagination. I literally use my imagination before bed. Try a short nature visualization or a peaceful meditation. Close your eyes and imagine yourself in a calm, beautiful place, maybe a beach or a forest, or up in the mountains. Tune in to all five senses. What do you see, hear, smell, feel and taste? This soothing mental escape can calm racing thoughts, lower stress and help your body fall asleep faster. Or even sometimes I listen to a calming sleep story by using the Calm app, which I absolutely love. This puts me to sleep every time. So there you have it, some sleep tips you can try out this week. Try one or two of these tips and let me know how it goes.

Speaker 1: 10:49

So now one of my favorite beauty products. I use several times a day An antimicrobial facial spray, so I don't know if I've ever mentioned this. I used to get several breakouts a month and this has totally stopped that. The brand I use is Skin Smart and it's on Amazon. It's $17 for an eight ounce bottle. It lasts me for about a month, month and a half. I use it after working out, a couple times at work during the day, in the morning after I cleanse and at night after I cleanse. It truly has changed my life and my skin, and it's also good for both teens and adults.

Speaker 1: 11:37

So next on to the financial segment. If you're looking to reinvent and glow up your finances now in midlife, like I did, you should try to cut expenses. These following tips will be super helpful on your financial glow-up journey and will help you cut those grocery and food bills. Tip number one meal prep. I said it again this does not only help stay on your food protocol. It saves time, but it can save on spending. And, while you're at it, cook in batches and freeze meals. That can also save money, especially if you buy things that are on sale. Tip number two buy your pantry staples in bulk at places like Costco, sam's Club or BJ's. You can really save money by buying in bulk on everyday food items. Tip number three don't go off the rails and make it a free-for-all at the grocery store. Create a full, detailed list for your groceries every week and stick to it. Tip number four buy store brands instead of name brands. This can be a good amount of savings. And finally, tip number five skip pre-cut, store-cut produce. Cut, grate and shred your own produce. This is a money saver and, anyways, the food is fresher when you do it yourself.

Speaker 1: 13:08

This week in tech, I'm sharing my favorite app by far, the Adams app by James Clear. He's the author of Atomic Habits, one of my favorite books, and also has an amazing newsletter. It's free, it comes out every Thursday and I look forward to it every week. This is his official app and it's a wealth of information about goals and creating habits, backed by neuroscience. It has science-backed habit tracker that helps you create and build new, positive everyday habits. It's fun to use and bonus. It's free and I absolutely love it. I highly suggest you looking for it on your app store and downloading it. It is addictive and helps me stick to my new habits that I'm trying to apply to my everyday routine.

Speaker 1: 14:03

So, ladies, I wanted to share something with you, something I'm trying that's new while I walk outdoors. So I was watching a TikTok and I saw a girl who does not wear a weighted vest. She wears wrist weights and moves her arms while walking. I don't care if I look ridiculous while walking. If it works, I'll do it. I ordered a set of wrist weights from Amazon for $35, and they're two pounds per wrist. I am so looking forward to using these while I walk outside in the mornings. My arms are very flabby from the weight I have lost and I need to try anything and everything. I'm trying to avoid skin surgery in the future on my upper arms.

Speaker 1: 14:53

So here is a positive life coaching exercise that you can apply to your daily life. You are amazing, yes, you are, and holding that belief benefits your overall health in a big way. Health in a big way. A significant body of research shows association between higher self-esteem and better physical and mental well-being. Feel good about yourself by taking small steps like replacing negative thoughts with positive ones. Notice when the mean girl voice inside you pipes up gosh, I'm so stupid. You need to silence her with a sincere, complimentary statement about yourself that you repeat throughout the day. So here's your exercise Write down three positive affirmations. Starting with I am to combat negative thoughts. Here's an example. I am not stupid. I am learning every day. Everyone was once a learner and soon I will be an expert. Finally, here are some midlife beliefs to take with you and implement in this season we call midlife.

Speaker 1: 16:14

Midlife is a rebirth. We are not supposed to give up and stop growing. We should stretch ourselves and learn new things, try new things and see new places, meet new people. If you have kids and they are older, you may have found yourself struggling, to find yourself Raising my son, dedicating all my time, energy and resources into helping him develop into an amazing young man. I lost myself along the way. If you don't have kids, you may have lost yourself with the responsibility of life, stress and taking care of others.

Speaker 1: 16:59

Midlife is now your time, a second chance to make your life the best it's ever been. That's what I'm doing. I'm learning new things every day. I want to soak life in and enjoy every moment of it. I read books daily, listen to podcasts, audiobooks, learn from others on social media, talk to anyone and everyone, visit new places and make new friendships. I am determined to not lose any more time or precious moments being self-conscious, stagnant, unhappy and unhealthy. I am determined to make my mind and body the strongest it has ever been. This is my moment. This is your moment to To make things right, to make this life a life we live twice. So I urge you to dig deep if you feel stuck and find what lights you up, your purpose, your qualm. It's never too late. You should never stop discovering yourself, learning about yourself and life. I'll let you know what I'm doing right now. I'm in the middle of a daily 22-week glow-up guide.

Speaker 1: 18:22

I personally created All things glow up mind, body, career, finances, style, beauty, relationships, personal growth and rediscovery. If I feel it helps me and was worth my time, I'll make it available to you, ladies. For example, it starts with day one journal prompt asking you to recall what you loved as a child, what were your passions when you were growing and when you were younger. It helps you slow down and reflect on your past. It pulls out what you loved before.

Speaker 1: 19:01

Life really took its toll In midlife. You need to grow and try new things. Don't be afraid. Trying new things, helps you discover what lights you up. It builds character and confidence. It helps you rediscover yourself and find your magic Midlife magic, baby. That's what it's all about. So I'm going to stop preaching and just living my life and be an example of what is possible when you find your midlife magic To help other women who feel lost and stuck, to make these years the best years yet. So I appreciate you if you stuck around and listened to this entire episode.

Speaker 1: 19:47

This is my sixth episode and I will tell you it's definitely a learning curve. I'm trying to get better at this podcast thing every week, but I will tell you it's not as easy as it looks. If you enjoyed this episode and found it worthwhile, please share with others. Please submit a review it helps me be found online and share this podcast with other women just like you. Also, I don't know if you follow me on socials or if you found my website.

Speaker 1: 20:18

I share daily motivation and what I'm doing. I also my website. I have a blog and pretty soon I'll be opening up coaching. I do have also a free monthly newsletter and a free Facebook group. Check it out on my website at wwwjackstyescom, or on my Instagram. Everything's posted and my handle is at Jack Styes. Have a great week ahead. Tackle this week with positive energy and strive to hit your midlife goals. You've got this and I've got you Till next Monday, ladies. Oh, and I'll finish off the episode with a quick affirmation this one is my favorite and go-to. You need to live your life as if you'd want to live it twice. Love you. Have a great week, jax.