Midlife Glow Up: Simplifying Fitness, Nutrition and Healthy Habits for Women over 40
Are you ready to glow up in midlife?You’ve spent years taking care of everyone else, and now it’s time to prioritize YOU! You deserve to feel strong, energized, and confident in this next chapter of life.I’m Joan Dandeneau, your Midlife Health & Wellness Coach. I help women over 40 simplify fitness, nutrition, and healthy habits so you can take charge of your health, build strength, and feel your best for decades to come.If you’ve ever asked yourself questions like:How do I lose weight in my 40s or 50s without dieting?What workouts are best for wome...
56. What One Year of Podcasting Has Taught Me
The Midlife Glow Up Podcast is celebrating its first anniversary!
One year ago, Joan sat down behind a microphone with a passion for helping women in midlife take charge of their health, build strength and confidence, and recognize what’s possible in this next chapter of life.
Now, one year later, she’s reflecting on what she’s learned from showing up behind the microphone every single week.
And as it turns out, many of those lessons have very little to do with podcasting!
In this anniversary episode, Joan shares seven lesson...
55. The Midlife Health Conversation Every Woman Over 40 Needs to Hear: Interview with Dr. Stephanie Elder, Part 2
Taking care of our health in midlife can feel overwhelming with changing hormones, competing responsibilities, and an endless list of health advice.
In this episode of the Midlife Glow Up Podcast, Joan welcomes back Stephanie Elder, nurse practitioner, certified menopause provider, and owner of Evolve Menopause Clinic in Issaquah, Washington, for a conversation about the bigger picture of midlife health.
Together, they explore the questions women can bring to their medical appointments, the everyday habits that support their well-being, and the importance of having people around them who understand this stage of life. Stephanie shares...
54. What Could Actually Change in 8 Weeks?
What could actually change in your health in eight weeks?
Probably more than you think.
In this episode of The Midlife Glow Up, Joan breaks down what can happen when women stop trying to change everything at once and start consistently practicing a few habits that move them forward.
Two 20-minute strength workouts a week becomes 16 workouts. A protein-forward breakfast five days a week becomes 40 breakfasts. Ten minutes of planning each week becomes eight opportunities to practice a skill that can make taking care of yourself easier for years to come.
...
53. You Know What to Do… So Why Aren’t You Doing It?
After taking nearly 50 women through The Midlife Health Audit, Joan had a unique opportunity to see what women in midlife are actually struggling with when it comes to their health.
And some very clear patterns emerged.
Most of these women weren’t starting from scratch. They were walking, lifting weights, drinking water, trying to eat enough protein and making healthy choices. Many of them already knew quite a bit about fitness and nutrition.
But there was still a gap between knowing what to do and actually doing it consistently.
In this ep...
52. Things I Care a Lot LESS About at 48
What matters to you now that didn’t matter quite so much 10 or 20 years ago?
As Joan gets closer to 50, she’s realizing that getting older hasn’t magically made her stop caring what other people think. But it has given her a lot more clarity about what deserves her time, energy and attention.
In this personal episode, Joan shares some of the things she cares a whole lot less about at 48, from what her body looks like and how much she can fit into her days to figuring everything out on her own and keepin...
51. The Real Secret to Consistency With Your Health Habits
What does consistency with your health actually look like when life doesn’t go according to plan?
Maybe you’re in a great groove with your workouts, nutrition and daily habits…and then work gets crazy, you travel, someone in your family needs you, you get sick, or you get injured.
Suddenly, the routine that was working so well isn’t an option anymore. And that familiar thought creeps in: I need to get back on track.
But consistency doesn’t mean following the same routine week after week. Sometimes, consistency means learning how to ada...
50. Overwhelmed by Everything You “Should” Be Doing for Your Health?
Does taking care of your health ever feel like one giant, never-ending to-do list?
Lift weights. Eat more protein. Get your steps. Prioritize sleep. Manage stress. Work on mobility. Take the right supplements. Support your hormones. And somehow keep up with the latest health advice showing up on social media.
In this episode of The Midlife Glow Up Podcast, Joan talks about why having access to more health information doesn’t always make getting healthy easier. In fact, it can leave women feeling overwhelmed, behind, and unsure what actually deserves their attention.
...
49. What Does Your Body Need Now? The 4 Pillars of Midlife Health
Have you ever felt like you’re doing a lot of the “right” things for your health, but something still isn’t clicking?
Maybe you’re consistent with your workouts, but nutrition feels all over the place. Maybe you eat pretty well, but your body isn’t responding the way it used to. Or maybe you know exactly what you should be doing, but consistency disappears as soon as life gets busy.
One of the biggest mistakes women make in midlife is assuming they just need to find the one thing that will finally make everything w...
48. 5 Nutrition Lessons I've Learned After 30 Years of Coaching Women
After nearly 30 years of coaching women around fitness, nutrition and healthy habits, Joan has seen a LOT of nutrition trends come and go.
Fat-free. Low-carb. Counting calories. Counting points. Keto. Intermittent fasting. Detoxes. Even the cabbage soup diet.
And after trying many of them herself and coaching women through decades of changing nutrition advice, she’s learned that eating well doesn’t need to be nearly as complicated as we’ve made it.
In this episode, Joan looks back at how nutrition advice has changed over the past 30 years and shares the lessons that h...
47. What Is Joan’s Kitchen & Why It’s Exactly What Women 40+ Need to Make Nutrition Feel Simple
In this episode, Joan is taking you behind the scenes of Joan’s Kitchen, a food prep membership for women in midlife, to share what it is, who it’s for, and how it works.
If you’re tired of winging it with your nutrition and want a simpler, more sustainable way to plan, prep and eat well, this episode is for YOU!
Three months after launching the membership, Joan shares what Joan’s Kitchen has become, what happens each month, and how women are using the tools, recipes and support inside the program...
46. 5 Fitness Lessons I’ve Learned After 30 Years of Coaching Women
After 30 years in the fitness industry, Joan has seen a lot of trends come and go, from step aerobics and Tae Bo to fasted cardio, boot camps, P90X, HIIT, and everything in between.
But after decades of coaching women, she’s realized that the things that actually matter for staying strong, healthy, and active haven’t changed nearly as much as the fitness industry would have women believe.
In this episode of The Midlife Glow Up Podcast, Joan shares five of the biggest fitness lessons she’s learned throughout her career and her ow...
45. Why August Is the Best Time to Rebuild Your Fitness Routine
Summer has a way of making life feel a little freer. But as August arrives, something shifts. Calendars start filling, routines begin changing, and before you know it, the holidays are right around the corner.
In this episode, Joan shares why August is one of the most powerful times of year to establish - or re-establish - a fitness routine. Instead of waiting for January or hoping life will slow down, she explains how to use this season to build momentum that carries you through fall and beyond.
You’ll learn why consistency doesn’t have...
44. Client Transformation Story - Through Divorce Into Sustainable Nutrition Habits
In this episode, Joan shares one of the most meaningful client transformation stories she's told on the podcast: the story of AM, a longtime one-on-one client who came to her through a referral from menopause clinician Stephanie Elder. AM had recently gone through a divorce and was learning to cook for one for the first time in her adult life.
She was already fit and eating healthy, so this wasn't about weight loss. It was about building a system that took the daily stress out of breakfast, lunch, and dinner, one that could hold up through travel...
43. Stop Chasing Balance, Start Creating Harmony
For years, Joan believed the goal was balance. Equal time for work, family, health, and everything else life demands. But the more she chased it, the more she felt like she was falling short in every area.
In this episode of The Midlife Glow Up Podcast, Joan shares the mindset shift that changed everything: stop striving for balance and start creating harmony.
You’ll discover why harmony is a much more realistic approach for women in midlife, how your daily habits shape your identity, and why your health deserves to be one of th...
42. The Hormone Conversation Every Woman Over 40 Needs to Hear: Interview with Dr. Stephanie Elder, Part 1
Women are often told their symptoms are simply part of getting older.
They’re tired.
Their joints hurt.
They can’t sleep.
Their anxiety is through the roof.
They’re gaining weight despite doing “everything right.”
But what if there was more to the story?
In this episode, Joan sits down with Stephanie Elder, founder of Evolve Menopause Clinic, cardiometabolic specialist, and Menopause Society Certified Practitioner, for an honest conversation about what really happens during perimenopause and menopause.
Stephanie shares her own frustrating journey of searching for answers be...
41. The Most Common Injuries Women Face After 40
Have you noticed that your shoulder suddenly hurts when you reach overhead? Or your hip aches when you sleep on your side? Maybe your feet hurt with those first few steps in the morning, and you’re left wondering…
“Is this just what happens after 40?”
The answer might surprise you.
In this episode, Joan explains why so many women begin experiencing aches, pains, and injuries during perimenopause and menopause, and why it’s about much more than simply “getting older.”
You’ll learn:
Why these common injuries become more common in m...40. You Can't Out-Exercise a Day of Sitting
You got your workout in this morning… so you’re good for the day, right?
Not necessarily.
In this episode, Joan explores why prolonged sitting may be quietly undoing some of the hard work you’re putting into your health. She explains why movement throughout the day matters just as much as your scheduled workout and shares a few simple ways to make it happen without overhauling your routine.
If you spend most of your day at a desk, in the car, or on the couch, this episode is for you.
In t...
39. Joan's Sleep Non-Negotiables: The Tools That Changed the Game in Midlife
Sleep isn’t a luxury - it’s one of the most powerful foundations of health, especially during midlife.
In this episode, Joan shares her personal experience with severe night sweats during perimenopause and how they became the catalyst for prioritizing her sleep. She explains what happens inside the body during sleep, why getting enough quality sleep is essential for women over 40, and the simple strategies that have made the biggest difference in her own life.
In this episode, you’ll learn:
Why sleep is foundational to overall health - not something to pri...38. Your Plain-English Guide to Midlife Hormones
"Sweetie, that's just part of being a woman and getting older."
A doctor actually said that to Joan - and it lit a fire in her that motivated her to seek a different path, and to help other women advocate for themselves too. If you're doing everything right and your body still isn't cooperating, here's what you need to know: there is nothing wrong with you. It's hormonal, it's biological, it's chemical. AND it's NOT your fault. You deserve to feel better, and you deserve to be taken seriously.
In this episode, Joan breaks down...
37. The Internal Work Behind Lasting Change
Most women focus on the external parts of health: the workouts, the meal plans, the habits, and the goals.
But lasting change is about more than what you do.
It’s also about what you believe about yourself, how you talk to yourself, and whether you trust yourself to follow through when motivation fades.
In this episode, Joan explores the deeper internal work that supports lasting transformation. Drawing from her own personal growth journey - from training for a figure competition while raising three young children to years of coaching women through midlife...
36. Summer Strategies for Fitness & Nutrition That Actually Work
Summer isn't a free pass and it's not a guilt trip either. It's a strategic window. In this episode, Joan shares the fitness and nutrition strategies that help women over 40 use this season as a real launchpad for lasting change - starting with the story of Dorry, a teacher who used one summer to transform not just her body, but her entire relationship with her health.
Whether your summer opens up wide or gets more chaotic with kids home and routines thrown off, Joan breaks down the mindset shift, the movement habits, and the...
35. You Don't Have a Nutrition Problem - You Have a Mindset Problem
Most women don’t have a nutrition problem.
They have a mindset problem.
They know what to eat. They’ve read the articles, downloaded the meal plans, saved the recipes, and followed the experts. Yet they still find themselves starting over every Monday, grabbing whatever is easiest when life gets busy, and wondering why healthy eating never seems to stick.
In this episode, Joan explores the hidden beliefs that shape our food choices and shares four powerful mindset shifts that can completely transform the way women approach nutrition in midlife.
Because befo...
34. A Simple Food Prep System that Makes Healthy Eating Feel Almost Too Easy
If healthy eating feels like a second job… if breakfast gets skipped, lunch happens standing over the kitchen sink, and by 3 p.m. you’re grabbing whatever is easiest… this episode is for you.
In this episode, Joan Dandeneau introduces her simple yet powerful PREP Method - a realistic food prep framework designed specifically for busy women in midlife who want to stop relying on willpower and start making healthy eating feel almost automatic.
Joan breaks down why most women don’t have a knowledge problem when it comes to nutrition - they h...
33. My 20+ Year Food Prep Story (From a Woman Who Doesn’t Love to Cook)
The Story Behind Joan’s Food Prep System (and Why She’s Teaching It Now)
What if the secret to eating healthier in midlife had less to do with willpower… and more to do with preparation?
In this episode of The Midlife Glow Up Podcast, Joan shares the personal story behind one of the most powerful systems she teaches women today: food prep.
From her early twenties as a personal trainer working long, demanding days… to raising three young children while running a business… to hosting food prep demos in her own kitche...
32. The Power of Food Prep in Midlife
What if food prep wasn’t just about having healthy food in the fridge…
What if it had the power to change how you move through your day, how you make decisions, and how consistent you feel with your health?
In this episode of The Midlife Glow Up Podcast, Joan shares why food prep is about so much more than cooking chicken, chopping vegetables, or getting organized for the week.
It’s about creating a system that works with your real life.
Joan walks you through 3 powerful transformations she has se...
31. You Want to Eat Healthy, But Life Keeps Getting in the Way
If you feel like you know what to eat but can’t stay consistent… you’re not alone.
In this episode, Joan breaks down why you want to eat healthy, but life keeps getting in the way - and why it’s not about needing more discipline or willpower.
The real issue? You don’t have a system.
She shares a simple shift that makes healthy eating easier, more realistic, and something you can actually stick with - even in a busy life.
What You'll Learn:
✔ Why your nutriti...
30. What Is Progressive Overload and Why You Need It
In this episode of The Midlife Glow-Up Podcast, Joan wraps up her three-part fitness series by diving into the one principle that makes strength training actually work: progressive overload.
Whether you’re just getting started or you’ve been lifting for years, this episode will help you understand why results can stall—and what to do about it. Joan breaks down how the body adapts to exercise, why doing the same workouts over and over leads to plateaus, and how small, intentional progress over time is what truly builds strength, confidence, and long-term health...
29. The Long Game: Five Fitness Essentials for Women Over 40
What if the thing standing between you and a body that moves freely, confidently, and without pain in your 60s, 70s, and 80s… isn't how hard you're working, but what you're leaving out?
Most fitness programs for women focus almost entirely on strength and cardio. And while strength training is absolutely non-negotiable (we covered that in Episode 28), there are five other fitness components that rarely make it into the conversation, and they're quietly shaping the quality of your life decades from now.
In this episode, Joan breaks down the five components that deserve a real pl...
28. Why Walking, Yoga, and Pilates Aren’t Enough in Midlife
In this episode, Joan shares why common go-to workouts like walking, yoga, Pilates, and even cardio, while beneficial, may be leaving a critical gap in your fitness routine - and what that means for your long-term health.
Drawing from both personal experience and client stories, Joan explains what your body is actually asking for in this season of life and why it matters more than most women realize.
You’ll hear:
Why “doing all the right things” might still not be enough The key piece missing from many midlife fitness routines How hormonal cha...27. The One Nutrient Most Women Over 40 Forget About
In this episode, Joan breaks down one of the most overlooked nutrients in midlife nutrition - fiber - and why it might be the missing piece if you’re struggling with low energy, bloating, or inconsistent digestion.
Many women believe they’re eating “pretty healthy,” but still aren’t seeing or feeling the results they expect. Joan explains why fiber plays a critical role in how your body functions in this stage of life - and why most women aren’t getting nearly enough.
She walks through what fiber actually is (in simple terms), why it becomes ev...
26. Why You Keep Setting Goals… But Never Reaching Them
Setting goals is easy. Following through is where most women get stuck.
In this episode of The Midlife Glow Up Podcast, Joan explains why motivation and discipline are not the real problem when it comes to fitness and nutrition goals. The real issue is that most women are trying to rely on goals without a system to support them.
Joan breaks down a simple but powerful four-part framework that helps close the gap between intention and consistency.
It's a four-part process that helps you:
• Turn vague goals into...
25. Why Your Breakfast Might Be Working Against You in Midlife
If you feel exhausted, crave sugar at night, and can’t lose belly fat… your breakfast might be part of the problem.
Maybe it’s coffee and a couple of eggs.
Maybe it’s oatmeal.
Maybe it’s yogurt on the way out the door.
And in midlife, those attempts at your morning meal may be actually working against you.
In this episode, Joan breaks down why breakfast matters more after 40 and how small changes in the morning can dramatically impact your energy, metabolism, hormones, and cravings for the rest of th...
24. Your WHY is More Powerful Than Your Willpower
In this episode of The Midlife Glow Up Podcast, Joan explores a topic that many women struggle with: the belief that they need more motivation to stay consistent with fitness and nutrition.
Joan explains why motivation and willpower are unreliable strategies for long-term health habits, especially in midlife when life is busy and energy can fluctuate. Instead, she introduces a more sustainable approach rooted in clarity, identity, and intentional habits.
Through personal stories and coaching insights, Joan shares how connecting to a deeper “why” can shift the way women show up for...
23. Stop Waiting for Permission: A Message for Women Over 40
In this episode of The Midlife Glow Up Podcast, Joan challenges something many women over 40 don’t even realize they’re doing - waiting for permission.
Permission to invest in themselves.
Permission to want more.
Permission to take up space.
Permission to start imperfectly.
If you’ve spent years putting everyone else first and telling yourself “I’ll start when things slow down,” this conversation is for you.
Joan shares five powerful mindset shifts that can completely change the trajectory of your health, confidence, and consistency - but only if you’re willi...
22. Progress Over Perfection: Why Your “All or Nothing” Mindset Is Keeping You Stuck
If you’ve ever quit after missing one workout…
Started over on Monday (again)…
Or decided that 7,000 steps “didn’t count” because it wasn’t 10,000…
This episode is for you.
In this episode, Joan tackles one of the biggest mindset traps midlife women fall into: the all-or-nothing mentality. She explains how perfectionism disguised as “high standards” is actually the thing keeping you stuck in a cycle of starting and stopping.
Joan shares:
Why diet culture trained us to think in extremesHow perfectionism sabotages momentumWhat actually create...21. What Is the Midlife Glow Up Group Coaching Program - and Why You Need It
If you’ve been listening to this podcast thinking, “I know I need help… I just don’t know where to start,” this episode is for you.
In today’s episode, Joan pulls back the curtain on her signature 8-week group coaching program, The Midlife Glow Up - and walks you through:
Why she created itWho it’s designed for (and who it’s not)How the Fitness, Nutrition, and Hybrid tracks workWhat kind of support you receiveWhat’s actually possible in 8 weeksThis isn’t a quick-fix program. It’s not about perfection, restrictio...
20. Why Eating "Pretty Well" Isn't Enough in Midlife
Many women believe they eat “pretty well” - and in most cases, they are. They’re making an effort, being mindful, and trying to make healthier choices.
In this episode, Joan explains why those efforts often stop working in midlife and how habits that once felt effective can backfire after 40.
Joan discusses the most common nutrition patterns she sees among midlife women and why eating “pretty well” can still leave them feeling tired, frustrated, and stuck - even when they’re doing their best.
Rather than promoting dieting or restriction, Joan reframes mid...
19. What Are You Training For? Why Midlife Women Need Strength Training with Purpose
What are you really training for?
Not how many workouts you’re doing.
Not how many calories you burned.
Not what your watch says.
In this episode of The Midlife Glow Up Podcast, Joan challenges a question most women in midlife have never been asked - and explains why answering it changes everything.
For years, many of us were taught to “work out” for weight loss, calorie burn, or aesthetics. But after 40, random movement is no longer enough. This season of life calls for intentional training - training that suppor...
18. How to Stay Committed to Your Health When Life Doesn't Go As Planned
Starting is sexy, but staying when it gets boring, hard, or uncomfortable is the real skill we need to practice.
So many women believe they struggle with consistency in their health and fitness because they lack discipline or willpower. In reality, most of us have just never learned how to stay committed when things don’t go as planned.
In today’s episode, Joan talks about why starting is the easy part - and why staying, especially in midlife, requires a different skill set altogether.
We explore:
Why falling off does...17. The Most Important Lessons I Have Learned on my Fitness Journey Over the Past 30 Years
Most people assume that if fitness comes easily to you now, it always has.
That you’ve always had it figured out.
That you’re just “a fitness person.”
That motivation must come naturally.
But that’s rarely the truth.
In this deeply personal episode, Joan pulls back the curtain on her 30-year fitness journey and shares the lessons she’s learned across every season - from childhood asthma and sitting out in PE class, to endurance races, bodybuilding, motherhood, imposter syndrome, and ultimately redefining what it means to “train for life.”
T...
