Total Health in Midlife with Elizabeth Sherman

273: Why You Keep Breaking Your Own Rules

Tue, 02 Jun 2026 04:00:00 -0400

You know what you're supposed to do. Eat better, move more, get to bed at a decent hour. You have the information. You've had it for years. And yet, at some point between making the plan and the moment it actually matters, something shifts. You end up exactly where you didn't want to be, again, and you can't quite explain why.

There's a quote that gets attributed to Maya Angelou: we do the best we can with what we know, and when we know better, we do better. Most women in midlife reject that idea immediately, because they do know better. That's the whole problem. But there are four words missing from that quote that explain everything. And once you hear them, the gap between knowing and doing is never going to look the same way again.

In this episode, Elizabeth breaks down exactly what's happening in the moment your plan falls apart. Not in a vague, mindset-work kind of way. In a specific, here's-the-actual-mechanism kind of way. Your brain is offering you thoughts that feel completely true, completely reasonable, and have just enough logic in them to hold up for about thirty seconds. And you've been acting on them without knowing that's what you were doing.

This episode is for you if you've ever finished a day wondering how you ended up so far from where you planned to be.

WHAT YOU'LL LEARN

Why knowing what to do has never been your actual problem, and what is actually driving your decisions in the moments that matter
The two types of thoughts your brain offers when your plan and real life collide, and why both feel completely justified in the moment
What a belief actually is, how it forms without you noticing, and why it's been quietly overriding your plans for years

The Listener Takeaway: Why This Episode Matters

If you've been blaming your follow-through, your resolve, or your ability to stay consistent, this episode is going to give you something more useful than another strategy. It's going to show you the actual mechanism behind the gap between knowing and doing. The relief isn't in finding a better plan. It's in understanding that you've been following through on your beliefs all along, and that those beliefs can be examined and changed.

Women in midlife are not failing at their health goals because they lack information or motivation. They're acting on thoughts that feel like facts, thoughts about what they deserve, what's realistic, what counts, and what the consequences of their choices actually are. Once you can see the thought for what it is, you get to decide whether you want to keep believing it. That's not a small thing. That's where everything changes.

RESOURCES

Hey! I love hearing from you. Send me a text. Let me know what resonated with you.

Free Quiz: Still saying "I know what to do, I just don't do it"? You don't need more information. You need to know why you're not applying the information you already have. This free quiz identifies the exact reason your healthy habits keep breaking down, and it's not willpower. 15 questions. 3 minutes or less. 4 possible patterns. 1 honest answer.

Go to https://elizabethsherman.com/quiz

If you’re a woman in midlife who wants better health without obsessing over weight, you’re in the right place. I’m Elizabeth Sherman, a life and health coach and host of the Total Health in Midlife Podcast.

After coaching hundreds of women, I know the real problem usually isn’t “not enough information” – it’s too much of it, and not knowing where to start. With close to 300 episodes, this show can feel that way too.

To make it easy, I created a free Listener’s Roadmap that helps you figure out which episodes are right for you right now. Tell me what you’re struggling with – low energy, emotional eating, stress, sleep, exercise, or all of the above – and I’ll point you to a curated path of episodes and resources to get you moving.

Download your free roadmap at https://elizabethsherman.com/roadmap.

272: Why Every Diet You've Tried Has Failed You

Tue, 26 May 2026 04:00:00 -0400

If you have done the diets, followed the programs, worked with trainers, and still find yourself starting over every few months, this episode is going to reframe something important. The problem was probably never you. It was the model. And once you understand why the standard approach to health fails most women in midlife, the start-over cycle starts to make a lot more sense.

In this episode, Elizabeth breaks down exactly why prescriptive plans and diets don't work for women over 40, and it has everything to do with what those plans don't know about your body, your hormones, your stress load, and your life. She also gets into something that doesn't get talked about enough: how decades of following other people's rules has quietly disconnected most women from the one tool that would actually help them. Their own body's signals.

This is also an episode about what actually works instead. Not another plan. Not more rules. A completely different way of approaching your health that is built around your real life, your real body, and what's actually possible for you right now.

And if weight loss is part of what you're after, Elizabeth addresses that directly too, including why the methods most women have been handed to get there are the very thing making it harder.

WHAT YOU'LL LEARN

Why the diet and program model was not designed for a midlife woman's body, and what it was actually built on
How years of following external rules quietly erodes your ability to hear and trust your own body's signals
What it looks like to make health decisions from the inside out, using a real-life example that connects food, alcohol, sleep, hormones, and next-day cravings in a way that finally makes sense
Why optimal health is not an absolute standard and what it actually means for your specific life right now
How one coach can replace what most women are trying to piece together across a nutritionist, a personal trainer, and a therapist, without the cost or the gaps

The Listener Takeaway: Why This Episode Matters

If you have spent years wondering why you can't make healthy habits stick despite knowing exactly what you're supposed to do, this episode answers that question directly. Not with more advice. With an accurate explanation of what's actually been happening, and why it has never been a you problem.

By the time you finish listening, you will have a clearer picture of what your body has been trying to tell you, why the standard model keeps failing women in midlife specifically, and what a different approach actually looks like in practice. That shift in understanding is where real change starts.

RESOURCES

Hey! I love hearing from you. Send me a text. Let me know what resonated with you.

Go to https://elizabethsherman.com/quiz

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271: Why You Quit Before You Actually Hit a Wall

Tue, 19 May 2026 04:00:00 -0400

You started the plan. You were doing well. And then one hard day, one moment of friction, one week where everything felt like too much, and it was over. Not because you failed. Because your brain did a calculation and handed you a verdict before you ever actually hit a wall.

This episode started with a run. A slow, hard run on bad sleep, where Elizabeth's brain told her to stop long before her body had any reason to. What she noticed in that moment, and what she's been thinking about ever since, is the same pattern that takes down a good eating plan, derails a packed calendar day before it even starts, and keeps high-achieving women stuck in the start-over cycle.

The problem isn't follow-through. It's that we've been asking the wrong question at the wrong time. We project forward into all the discomfort we might feel and respond to that future feeling as if it's happening right now. We call it knowing our limits. It isn't.

And when we look back and criticize ourselves for quitting, we do it from a comfortable distance, without accounting for the actual conditions we were in. This episode is about what to do differently, in the moment, before the verdict comes in.

WHAT YOU'LL LEARN

Why your brain keeps telling you to quit before you've actually reached your limit, and how to tell the difference between real exhaustion and projected exhaustion
The one question to ask yourself in the moments you want to give up, and why it changes what happens next
Why all-or-nothing thinking is the most expensive pattern a high-achieving woman can have around her health, and what the third option actually looks like

The Listener Takeaway: Why This Episode Matters

If you have ever woken up exhausted before a hard day started, abandoned a plan that was working because one moment of restriction felt like too much, or looked back at a goal you quit and thought "I could have kept going", this episode is going to feel like relief. Not because it tells you to try harder. Because it explains exactly what was happening in those moments and gives you a practical way to respond differently the next time.

The conversation you have with yourself when you want to quit is the thing that determines whether you build momentum or start over. This episode gives you the words.

RESOURCES

Total Health Systems Audit Quiz

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270: Cortisol, Insulin, and Why the Scale Won't Move in Midlife

Tue, 12 May 2026 04:00:00 -0400

You've been eating reasonably well. You're moving your body. You're trying to get enough sleep. And the scale still won't move. If that sounds familiar, this episode is going to give you something most health advice never does: an actual biological explanation for why your body is responding the way it is right now, in this phase of your life.

Elizabeth came across an article recently about cortisol and menopausal weight gain, and it stopped her mid-scroll. Not because it was telling her anything she didn't already know, but because it put into plain language something she sees in her clients constantly and realized she hasn't explained clearly enough on this podcast. This episode is her response to that article, and it's one of the most direct conversations she's had about the science behind her work.

This is not another episode about eating less and moving more. It's an honest explanation of what is happening inside your body during perimenopause and menopause, why chronic stress and poor sleep have a direct biological impact on your weight, and why the advice you've been following was never designed for the body you have now.

If you've ever felt like you're doing everything right and still going nowhere, this episode is going to make a lot of things make sense.

The Listener Takeaway: Why This Episode Matters

What this episode offers is something the diet and wellness industry rarely provides: a straightforward, non-shame-based explanation for why your body is doing what it's doing. The weight that won't move, the exhaustion, the feeling that you're trying and nothing is working, these are not signs that something is wrong with you. They are signs that your body has changed significantly, and the tools and advice you've been given were never updated to match it. Understanding that distinction is genuinely useful, and it changes everything about how you approach your health from here.

WHAT YOU'LL LEARN

Why cortisol behaves differently in menopause and perimenopause, and what that means for your weight, your energy, and your ability to manage stress the way you used to
The real reason sleep deprivation and chronic stress aren't just lifestyle inconveniences: they are direct biological inputs that change how your body stores and burns fat

RESOURCES

Hey! I love hearing from you. Send me a text. Let me know what resonated with you.

Go to https://elizabethsherman.com/quiz

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269: The 5 Things Quietly Wrecking Your Health Habits in Midlife

Tue, 05 May 2026 04:00:00 -0400

You know what to do. You've known for a while. Eat better, move more, sleep enough, stress less. And yet here you are, starting over again on Monday, wondering why you can't just make it stick. If that sounds familiar, this episode is going to feel like a relief.

In episode 269, I'm pulling back the curtain on something I see in almost every woman I work with in midlife: the start-over cycle isn't a willpower problem. It isn't a motivation problem. It's a conditions problem. And today I'm going to show you exactly what that means, and what you can actually do about it.

I'll also share the stories of two real women, Tammi and Patty, who both came to me convinced they were the problem. Spoiler: they weren't. And chances are, neither are you.

And I'm introducing something I've built that I am genuinely proud of: the Total Health Systems Audit. A diagnostic tool that shows you exactly where the friction in your specific life is living, and what to address first. If you've ever thought I know what to do, I just can't seem to make myself do it, this episode was made for you.

The Biggest Problem Midlife Women Face Regarding Healthy Habits

Most midlife women who struggle with their health are not struggling because they lack information. They're struggling because the conditions they're operating in, changing hormones, depleted bandwidth, an unsupportive environment, and decades of diet culture messaging, were never designed to support them. In perimenopause and menopause, estrogen shifts disrupt sleep, amplify the stress response, slow recovery, and change how the body manages energy. The strategies that worked at 38 simply don't work the same way at 52. But most women don't know that, so they keep applying the same approaches and blaming themselves when those approaches fail.

WHAT YOU'LL LEARN

Why the start-over cycle keeps repeating even when you know exactly what you're doing wrong, and why it has nothing to do with your character
The five specific areas of your life that are most likely driving your health friction right now, and why most women have never had all five looked at together
What a real diagnosis of your habits actually looks like, and how two women discovered that what they thought were personal failures were completely predictable responses to conditions working against them

RESOURCES

Hey! I love hearing from you. Send me a text. Let me know what resonated with you.

Go to https://elizabethsherman.com/quiz

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268: What If You're Not Lazy? What If You Just Don't Believe It Yet?

Tue, 28 Apr 2026 04:00:00 -0400

You've read the books. You've listened to the podcasts. You know what you're supposed to eat, how much you're supposed to move, and roughly how much sleep a human being requires to function like one. So why isn't any of it sticking? This episode is not about giving you more information. It's about asking a question most health content never asks: what if the real problem isn't that you don't know what to do — it's that you don't actually believe it will work for you?

Host Elizabeth Sherman opens with a story from her own past: standing in her dining room in workout clothes, surrounded by chocolate wrappers, a certified nutritionist and personal trainer who couldn't follow her own advice. What she eventually learned didn't come from a better plan or stronger willpower. It came from finally learning to listen to her own body — and that changed everything.

In this episode, Elizabeth unpacks the difference between having information and having conviction. She explains why following external health rules for years can quietly sever the connection between what you know and what you feel — and why that disconnection, not laziness, is what's breaking your follow-through.

If you've ever said "I know exactly what to do, I just can't make myself do it," this episode was built for you.

WHAT YOU'LL LEARN

Why having all the right information still isn't enough to change your behavior — and the one thing that actually is
How years of following external health rules can quietly disconnect you from your own body's signals (and what it takes to rebuild that connection)
The four specific things that break down when midlife women can't follow through — and why none of them are willpower or discipline
What Elizabeth discovered after years of overtraining, overeating, and feeling like a fraud as a certified nutritionist — and the shift that finally changed everything
Why motivation is the wrong thing to wait for, and what to do instead on the days it doesn't show up

RESOURCES

Hey! I love hearing from you. Send me a text. Let me know what resonated with you.

Download your free roadmap at https://elizabethsherman.com/roadmap.

267: Why Putting Yourself Last Is Making Your Health Worse

Tue, 21 Apr 2026 04:00:00 -0400

You know what to do. Eat the vegetables. Get to bed earlier. Move your body. You've known it for years. So why does it keep falling apart the second life gets hard — or honestly, even when it doesn't?

In this episode, I'm making a case that might surprise you: the reason your healthy habits keep falling apart has almost nothing to do with food, and everything to do with how much you believe your own needs matter. Not in a therapy-speak, abstract kind of way. In a very real, very practical, happens-at-the-dinner-table kind of way.

We're talking about the connection between putting yourself last and why your health keeps sliding - and what it actually looks like to start changing that. Not with a bigger, better plan. With something much smaller, and honestly, much more powerful.

This one might make you see your health struggles in a completely different light. Give it twenty minutes.

Hey! I love hearing from you. Send me a text. Let me know what resonated with you.

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266: Is Your Life Making Healthy Habits Impossible?

Tue, 14 Apr 2026 04:00:00 -0400

You already know what to do. Eat better, move more, get enough sleep, stop picking at food at night. So why does follow-through keep falling apart — even when you're motivated, even when you really mean it this time?

In this episode of Total Health in Midlife, health and life coach Elizabeth Sherman makes the case that for most midlife women, the problem has never been discipline. It's been a misdiagnosis. When you keep applying the wrong solution to the wrong problem, trying harder doesn't help — it just adds a layer of shame on top of an already exhausting cycle.

Elizabeth walks through the real, concrete barriers that quietly undermine healthy habits in midlife: under-recovery, overloaded capacity, unrealistic expectations, and the perfectionism that makes experimentation feel like failure. She shares the story of a recently divorced client whose nighttime eating looked like a willpower problem on the surface — but whose actual issue started hours earlier, with a skipped lunch and an empty house.

If you've ever ended the day standing in the kitchen, exhausted, wondering why you can't just get it together — this episode is going to reframe the whole thing. The reason your habits keep falling apart is not you. And once you see why, you can actually start to fix it.

WHAT YOU'LL LEARN

Why "trying harder" keeps making things worse — and what's actually getting in the way of follow-through
The under-recovery trap that most midlife women don't recognize until they're already running on empty
How perfectionism disguises itself as high standards and quietly makes healthy habits impossible to sustain
Why knowing exactly what to do isn't enough — and what the real gap between knowledge and action looks like in everyday life
The specific pattern that turns one stressful day into a week of derailed habits (and how to interrupt it)

RESOURCES

Take the Quiz — Why Do Your Healthy Habits Keep Falling Apart?

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265 - "Just Do It" and Why We Don't

Tue, 07 Apr 2026 04:00:00 -0400

You already know what to do. Eat better. Move your body. Go to bed earlier. So why does it keep falling apart by Tuesday? If you've ever ended the week feeling like you failed at something embarrassingly simple, this episode is going to stop that story in its tracks.

In this episode of Total Health in Midlife, health coach Elizabeth Sherman takes on the 'Just Do It' mentality head-on — and makes the case that the real barriers to follow-through for women in midlife have nothing to do with laziness, willpower, or discipline. They have everything to do with the specific conditions women are operating in: changing hormones, years of diet history, chronic capacity depletion, unsupportive environments, and a cultural script that trains women to deny themselves rest until they've earned it.

This episode introduces a completely different lens for understanding why health habits break down — one that stops treating the problem as a character flaw and starts asking the right questions. What is actually getting in the way? And what does a system of health that works in your real life — not a calmer, cleaner, more cooperative version of it — actually look like?

If you've been stuck in the cycle of knowing what to do and still not doing it, the answer you've been missing might not be more information. It might be a clearer picture of what's actually interfering.

WHAT YOU'LL LEARN

Why "Just Do It" backfires for midlife women — and what the real gap is between knowing what to do and actually doing it
The five specific forces that actively work against follow-through in midlife — even in women who are motivated, informed, and genuinely want to feel better
Why the "good woman" script may be the hidden reason your health keeps falling to the bottom of your list
What decision fatigue and capacity depletion actually look like in daily life — and why they're so easy to misread as laziness
The surprising reason overeating at night, late-night scrolling, and revenge bedtime procrastination are not discipline problems — and what they actually are
How to stop solving the wrong problem — and what it looks like to build a health system that works in your actual life, not a calmer, cleaner version of it

Hey! I love hearing from you. Send me a text. Let me know what resonated with you.

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264 - “Why Did I Just Eat That?” The Reason you Eat without Thinking

Tue, 31 Mar 2026 04:00:00 -0400

Have you ever found yourself eating something and realized halfway through… you don’t even remember deciding to eat it?

For a lot of midlife women, this moment feels confusing and frustrating. You know what healthy eating looks like. You’ve read the books, tried the diets, and built plenty of discipline in other areas of your life. And yet somehow you still find yourself standing in the kitchen at night thinking, “Why did I just eat that?”

In Episode 264 of Total Health in Midlife, we’re unpacking the real reason this happens. It’s not laziness. It’s not lack of willpower. And it’s definitely not a personal failure. There’s a psychological process happening between the moment you see food and the moment you eat it—and most women have never been taught how to recognize it.

When you understand what’s actually going on in that split second, you stop making the behavior mean something about who you are. And once that shift happens, you gain something much more powerful than another food rule: options.

The Biggest Problem Midlife Women Face Regarding Eating Without Thinking

One of the most common frustrations midlife women experience is eating without consciously deciding to eat. It feels like the behavior happens automatically. You open the pantry, grab something sweet or salty, and only afterward realize you weren’t even hungry. This pattern—often described as mindless eating or eating on autopilot—can make smart, capable women feel like they have no control around food.

The real issue isn’t the food itself. It’s the rapid mental cascade that happens after a small decision. A simple action—like eating one cookie—quickly becomes a story about what that action means. Thoughts like “I blew it,” “I have no discipline,” or “I can’t trust myself around food” create shame and frustration. That emotional reaction then triggers the familiar “might as well” pattern, where one small choice turns into continued overeating.

For midlife women already dealing with stress, hormonal shifts, fatigue, and brain fog, this loop can feel especially discouraging. Many women assume the solution is stricter food rules or more discipline. But the real skill is learning to recognize the tiny space between a trigger and a response—the moment where awareness and choice live.

WHAT YOU’LL LEARN

Why so many midlife women find themselves eating without consciously deciding to
The difference between physical hunger and soothing hunger—and why that matters
How a single thought can turn a normal urge into something that feels impossible to resist

Hey! I love hearing from you. Send me a text. Let me know what resonated with you.

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263 - Why Successful Women Still Struggle With Weight After 40

Tue, 24 Mar 2026 04:00:00 -0400

You’re competent everywhere else in your life.

You manage work, relationships, responsibilities, and the endless logistics of adulthood. People rely on you because you figure things out.

But when it comes to your health (your weight, your energy, your cravings) it feels like the one area that just won’t cooperate.

In this episode, Elizabeth Sherman explores why so many capable, successful women still struggle with weight after 40 even though they know what they’re supposed to do. The problem usually isn’t knowledge. Most women already know they should eat better, move more, sleep more, and manage stress.

The real issue is that we’ve been taught to approach health as if it were simple. Follow the plan. Stay disciplined. Try harder. But human behavior (and the midlife female body) is far more complex than a set of rules.

If you’ve ever wondered why the same cycle keeps repeating—motivation, effort, burnout, frustration, and starting over—this episode will help you understand what’s actually happening and why it makes sense.

The Biggest Problem Midlife Women Face Regarding Weight After 40

One of the biggest challenges midlife women face when trying to lose weight or improve their health is the belief that the solution should be simple. Many women have absorbed the idea that weight loss is just a matter of eating less, exercising more, and staying disciplined. When that approach stops working—especially during perimenopause and menopause—it often leads women to believe something is wrong with them.

But weight gain after 40, cravings, low energy, brain fog, and inconsistent motivation are rarely caused by a lack of discipline. Health behaviors are influenced by many factors, including sleep quality, stress load, hormonal shifts, emotional coping patterns, and the pressure of managing careers, families, and responsibilities.

When midlife women try to solve these complex issues using rigid diet rules or exercise programs, the result is often a frustrating cycle: starting a new plan, staying motivated for a few weeks, falling off when life gets busy, and then blaming themselves for not having enough willpower. The real problem isn’t the woman—it’s that we’ve been trying to solve a complex human problem with overly simplistic tools.

Hey! I love hearing from you. Send me a text. Let me know what resonated with you.

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262 - 3 Types of Overeating

Tue, 17 Mar 2026 04:00:00 -0400

If you’ve ever said, “I just need more willpower around food,” this episode will challenge that belief in the best possible way.

In this episode of Total Health in Midlife, Elizabeth Sherman breaks down the three types of overeating most common in high-functioning midlife women: end-of-day reward eating, all-day grazing, and weekend or social overeating. While they all feel like the same problem, they’re driven by very different triggers—and that’s why one-size-fits-all solutions keep failing.

Instead of offering another set of food rules, Elizabeth explains how to identify the cue behind your overeating pattern. When you can name what’s actually driving the behavior—stress relief, boredom, connection, habit, resentment—you stop fighting food and start rebuilding self-trust.

If you’ve been stuck in the cycle of “being good” during the week and “starting over” on Monday, this episode will help you understand why—and what to do instead.

The Biggest Problem Midlife Women Face Regarding Overeating in Midlife

The biggest problem midlife women face with overeating in midlife is misdiagnosis. “Overeating” is often treated as a discipline issue, when in reality it is a symptom of different habit loops driven by specific cues. These cues may include time of day (evening reward eating), environment (restaurant or social triggers), emotional states (stress, boredom, depletion), or habitual sequences (kitchen grazing between tasks).

When midlife women experience unexplained weight gain, stubborn belly fat, or inconsistent eating habits, they often respond by tightening control—cutting out foods, tracking calories, restricting during the week, or attempting strict meal plans. However, these approaches fail because they assume that every overeating episode is caused by the same problem. In reality, end-of-day stress eating requires a different intervention than all-day grazing or social overeating.

Without understanding the cue and reward behind the behavior, diets and food rules only address the surface. They do not resolve the underlying need for decompression, connection, micro-reward, or emotional regulation. As a result, women feel stuck in an exhausting cycle of restriction, rebellion, and regret—leading to increased stress, shame, and disconnection from their bodies.

WHAT YOU’LL LEARN

Why “overeating” is a symptom label—not a diagnosis—and how that changes everything
The difference between stress eating at night, grazing during the day, and social overeating on weekends
How to identify the cue behind your eating pattern before it turns into another cycle of regret

RESOURCES

Download: 82 Reasons You Overeat That Have Nothing to Do with Food

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261 - Why Your Metabolism Feels Slower After 40 (It’s Not What You Think)

Tue, 10 Mar 2026 04:00:00 -0400

If you’ve hit your 40s or 50s and suddenly feel like your metabolism stopped cooperating, you’re not imagining things—but the explanation might not be what you think.

Many midlife women assume their metabolism is “broken.” The scale creeps up, energy drops, and the strategies that worked in their 20s and 30s—eat less, move more—no longer seem to work. It’s easy to blame hormones, aging, or menopause.

But what if the real issue isn’t a broken metabolism at all?

In this episode, Elizabeth Sherman explains why metabolism often feels slower after 40 and how decades of dieting, muscle loss, sleep disruption, and lifestyle changes quietly shift how the body uses energy. She also explains why eating less and less can backfire—and how to recognize the early signs that your metabolism and body are starting to recover.

If you’ve been frustrated with weight gain, constant cravings, or low energy in midlife, this episode will help you understand what’s actually happening inside your body—and why the solution may be very different from what you’ve been told.

The Biggest Problem Midlife Women Face Regarding Slower Metabolism After 40

One of the biggest frustrations women experience in midlife is the feeling that their metabolism has suddenly slowed down. Weight gain after 40, increased belly fat, lower energy levels, and stronger cravings can make it feel like the body has stopped responding to healthy habits. Many women search for answers online using phrases like “why is my metabolism slower after 40” or “why am I gaining weight in perimenopause.”

But in most cases, the metabolism itself is not broken. Instead, several small shifts accumulate over decades. Loss of lean muscle mass, reduced daily movement, poor sleep, higher stress levels, and years of restrictive dieting all affect how the body burns energy. These changes happen gradually, which is why many women don’t notice them until midlife.

Diet culture also plays a role. Women are often told that eating less and exercising more is the answer to weight gain. But repeated dieting cycles can disrupt hunger signals, reduce muscle mass, increase food cravings, and lower energy levels. Over time, the body adapts to these conditions, making weight loss harder and metabolic stability more difficult to maintain.

Understanding these hidden factors is the first step toward restoring metabolic health and building sustainable habits that actually support the body.

WHAT YOU’LL LEARN

Why your metabolism can feel slower after 40—even when nothing is “wrong” with your body
The surprising reason decades of dieting can actually make weight loss harder
The early signs your metabolism and body are starting to recover (before the scale changes)

RESOURCES

Hey! I love hearing from you. Send me a text. Let me know what resonated with you.

Download your free roadmap at https://elizabethsherman.com/roadmap.

260: 8 Habits & Why They Don’t Stick

Tue, 03 Mar 2026 04:00:00 -0500

If you’ve ever found yourself thinking, “I know what I should be doing… so why am I not doing it?”—this episode is for you. Because the problem isn’t that you don’t know the basics. The problem is what happens in the ten seconds between intention and follow-through.

In today’s episode, I’m talking about the 8 healthy habits that are the foundation of my work with clients—and the real reasons midlife women keep skipping them, even when they’re motivated, smart, and genuinely want to feel better.

We’ll unpack why “simple” doesn’t mean “easy,” how years of diet culture and wellness rules have warped your definition of success, and why the life you’re living now (stress, hormones, time pressure, decision fatigue) makes old health strategies fall apart.

If you’re tired of starting over, blaming yourself, and wondering why your midlife body feels harder to manage than it used to, you’ll want to listen to this one all the way through.

The Biggest Problem Midlife Women Face Regarding Midlife Health Habits

The biggest problem midlife women face with health habits isn’t a lack of information—it’s the midlife knowing-doing gap. You already know that drinking water, eating protein, eating vegetables, sleeping, moving your body, and managing stress would help with fatigue, cravings, brain fog, mood swings, bloating, and weight gain. But knowing doesn’t automatically translate into doing—especially when your day is packed, your stress is high, and your body is changing.

In midlife, the “just try harder” approach starts to fail because your stress response is more sensitive, your sleep is more easily disrupted, and your recovery is slower than it used to be. Add a demanding job, caregiving responsibilities, and constant mental load, and the basic habits get pushed to “later.” The result is a predictable pattern: you skip one small thing because you’re busy (“It’s fine, it’s just this once”) and over time, that becomes your default.

On top of that, most women are operating with a rigid, outdated definition of what “counts” as healthy—8 glasses of water, an hour workout, perfect meals, daily meditation, 8 hours of sleep. When your life can’t meet that standard, your brain doesn’t scale down—it quits. Then you blame yourself, feel guilty, and go looking for a more intense “fix” (fasting, gut health protocols, macro tracking, Ozempic curiosity) instead of building the foundation that actually supports a changing midlife body.

WHAT YOU’LL LEARN

Why “It’s fine if I skip this one time” quietly becomes your health pattern
The all-or-nothing rules that make water, sleep, exercise, and food feel impossible
How diet culture + “optimal health” advice creates burnout, shame, and constant restarting

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259 - How to Stop Fighting Yourself Around Food and Exercise

Tue, 24 Feb 2026 04:00:00 -0500

We’ve all been there—you wake up with the best of intentions. You know what to do. Move your body. Eat something green. Drink water instead of wine. But then… you don’t. And by the end of the day, you’re wondering what’s wrong with you.

In this episode of Total Health in Midlife, I’m walking you through a powerful framework I use with clients called competing models—the real reason smart, capable women sabotage themselves even when they want to do better. If you've ever felt stuck in a loop of “I know better, so why don’t I do better?”—this is the explanation you’ve been missing.

You’ll learn why information and logic aren’t enough to change your habits, how your emotional brain runs the show, and what to do when your cravings or exhaustion keep winning. You’re not broken. You’re just using an outdated playbook.

Midlife health doesn’t need to feel like a constant fight. Let’s make it make sense—so you can stop feeling stuck and start building habits that last.

The Biggest Problem Midlife Women Face Regarding Health Habits

The biggest reason women in midlife struggle to stick with healthy habits—even when they know exactly what to do—is because they’re trying to use logic to override emotion. We’ve been told that if we just “try harder” or “stay disciplined,” we’ll be able to eat better, move more, and finally feel in control. But that approach completely ignores how the human brain actually works.

In reality, we don’t act on what we know. We act on what we feel. And when you’re exhausted, overwhelmed, or burned out, the idea of doing something hard—like exercising or skipping the cookie—feels impossible, even if it logically makes sense. This emotional override creates an internal tug-of-war between your goals and your current needs, and your emotional brain usually wins. Understanding this conflict is the first step to real, lasting change.

WHAT YOU’LL LEARN

Why "I know what to do" isn't enough to change your habits
How two competing thoughts can lead to inaction or sabotage
What to do when your emotional brain keeps choosing comfort over consistency

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258 - The Food Was Free, But You Paid Anyway: What It’s Really Costing You

Tue, 17 Feb 2026 04:00:00 -0500

When was the last time you ate something just because it was free?

A glass of wine at a work event.
A dessert “on the house.”
That second trip to the buffet—even though you were already full.

In this episode of Total Health in Midlife, we explore the subtle but powerful pull of free food and drink—why it’s so hard to say no, what it's really costing us, and how midlife women can start reclaiming their health by paying attention to the hidden trade-offs. If you’ve ever found yourself eating or drinking something you didn’t really want—just because it was included—you’re not alone.

We’ll unpack the mindset of getting your “money’s worth,” how it intersects with your identity as a smart, capable woman, and why the cost of “free” might show up in your sleep, energy, digestion, mood, or confidence. And most importantly? You’ll leave this episode with tools to pause, get curious, and choose what actually serves you—not just what’s being handed to you.

The Biggest Problem Midlife Women Face Regarding Free Food & Overeating

Many women in midlife unknowingly fall into a pattern of saying yes to food and drink not because of hunger—but because of emotional conditioning around value, scarcity, and politeness. Whether it’s buffet culture, open bars, grocery store samples, or work dinners, free food activates a deep-seated mindset of “don’t waste it” or “I deserve this,” even when our bodies are already full or fatigued.

The real problem? What feels like a harmless yes often snowballs into disrupted sleep, blood sugar crashes, sluggish mornings, joint pain, and growing resentment. These hidden consequences are especially intense during perimenopause and menopause, when your body is more sensitive to sugar, alcohol, and poor-quality food. What looks like a “free treat” may actually be costing you in ways you can’t afford to ignore anymore.

WHAT YOU’LL LEARN

Why smart, capable women often eat or drink things they don’t actually want
The emotional and physical costs of saying yes to “free” food—and how they show up in midlife
How to break the automatic “yes” reflex and start choosing what’s truly worth it

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257 - The Truth About Step Goals, Belly Fat, and Burnout

Tue, 10 Feb 2026 04:00:00 -0500

If you’re hitting your step goal every day and still dealing with stubborn belly fat, low energy, or burnout, this episode is for you. The advice to “just walk more” sounds simple—but for many women in midlife, it’s not delivering the results they were promised.

In this episode of Total Health in Midlife, Elizabeth Sherman breaks down the truth about step goals and why obsessing over numbers like 10,000 steps a day can quietly work against your health in midlife. Especially if you’re navigating perimenopause, fatigue, stress, or unexplained weight gain, this conversation will help you understand what’s really going on.

We’ll look at where the 10,000-step rule came from, why it became so powerful in Western fitness culture, and how tying your worth to activity metrics can fuel burnout, injuries, and frustration. More importantly, Elizabeth shares what to focus on instead—so your movement actually supports your body, hormones, and energy.

This episode isn’t about doing less. It’s about doing what actually works for your midlife body—without guilt, obsession, or chasing numbers that were never designed for you in the first place.

The Biggest Problem Midlife Women Face Regarding Step Goals, Belly Fat, and Burnout

One of the biggest problems midlife women face is believing that hitting a daily step goal—often 10,000 steps—is the key to weight loss, belly fat reduction, and better energy. This belief is deeply ingrained, but it’s rarely questioned. Many women feel like they’re “doing everything right” by walking more, yet they’re still gaining weight, feeling exhausted, or burning out.

The issue isn’t walking itself. Walking is beneficial. The problem is when step goals become a moral measure of health or effort. When health is reduced to a number on a watch, women start using steps to prove they’re disciplined, committed, or “good enough.” This mindset can lead to overexercising, ignoring recovery, and pushing through injury or extreme fatigue—especially during perimenopause, when the body’s stress tolerance is already lower.

For midlife women, belly fat and burnout are often tied to hormones, chronic stress, poor recovery, and inconsistent fueling—not a lack of steps. Chasing higher step counts without addressing these factors can actually increase cortisol, worsen fatigue, and stall fat loss. This episode reframes the problem so women can stop blaming themselves and start working with their bodies instead of against them.

WHAT YOU’LL LEARN

Why the 10,000-step rule isn’t a science-based requirement for midlife health
How step goals can fuel burnout, stress, and stubborn belly fat after 40
What to focus on instead of step counts to support energy, hormones, and weight

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256 - Fearing Hunger: How Dieting Trained You to Overeat

Tue, 03 Feb 2026 04:00:00 -0500

Fear of hunger doesn’t usually look like skipping meals or white-knuckling through starvation. For most midlife women, it shows up much earlier—eating “just in case,” snacking to prevent discomfort, or worrying that if you don’t eat now, you’ll lose control later. Over time, this pattern quietly fuels overeating, weight frustration, and constant mental noise around food.

In this episode of Total Health in Midlife, Elizabeth Sherman breaks down how dieting trained many women to fear hunger—and why that fear is often the real driver behind overeating, not lack of willpower. If you’ve ever wondered why you eat before you’re hungry, why snacks feel necessary even when meals are planned, or why food decisions feel harder than they should, this conversation will feel uncomfortably familiar—in the best way.

This episode isn’t about pushing through hunger or going back to restriction. It’s about understanding what hunger actually is, why it feels so loaded in midlife, and how learning to tolerate mild hunger can restore calm, trust, and choice around food—without dieting or rigid rules.

The Biggest Problem Midlife Women Face Regarding Fear of Hunger

For many women in midlife, fear of hunger is the hidden pattern driving overeating, constant snacking, and stalled weight loss. Years of dieting taught the body that hunger equals deprivation, loss of control, or eventual overeating. As a result, hunger stops feeling like a neutral body signal and starts feeling like something that must be prevented at all costs.

This fear is reinforced by well-meaning advice like “don’t let yourself get too hungry” and lived experience—when hunger has led to eating too fast, too much, and feeling physically uncomfortable later. Over time, women learn to eat pre-emptively: before meetings, before errands, before dinner, or anytime food might not be immediately available. The result is living in a constant cycle of eating early, feeling overly full, and judging yourself for eating when you “weren’t even hungry.”

In midlife—especially during perimenopause and menopause—this pattern becomes more noticeable. Appetite cues shift, energy fluctuates, and the old rules stop working. Fear of hunger keeps women stuck managing food all day long instead of responding to their bodies calmly and intentionally.

WHAT YOU’LL LEARN

Why fear of hunger is learned—and why it makes sense based on your history
How pre-emptive eating quietly fuels overeating and weight frustration
The difference between mild hunger and being “too hungry”
How hunger became a moral issue instead of a body signal
A simple way to rebuild trust around food without dieting

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255: Becoming Fierce with Julie Steed

Tue, 27 Jan 2026 04:00:00 -0500

Divorce and empty nest can feel like an emotional earthquake… and then your body starts acting weird on top of it. Sleep gets choppy. Appetite is all over the place. Your energy tanks. And suddenly your “midlife health issues” feel even more confusing because you can’t tell what’s hormones, what’s stress, and what’s just sheer life overload.

In this episode, I’m joined by Julie Steed—certified life coach and National Board Certified Health & Wellness Coach—who helps divorced empty nesters rebuild their lives (and themselves) without treating divorce like a life sentence.

We talk about why this season hits your body so hard, what women often get wrong about “being strong,” and how Julie’s FIERCE framework helps women move from survival mode to a real, exciting next chapter.

If you’re trying to get your health, weight, and energy back on track while your life is changing fast… this conversation will help you feel less crazy—and a lot more capable.

WHAT YOU’LL LEARN

Why divorce + empty nest can trigger “random” weight gain, cravings, and fatigue
What emotional resilience actually looks like (and why it matters for health)
How to rebuild your next chapter without forcing “perfect” habits

What You Can Do Right Now

Start by treating this season like a stabilization phase, not a self-improvement project. Pick 1–2 “non-negotiable basics” that protect your energy: a simple breakfast you can repeat, a minimum movement plan you can actually do, and a sleep routine that’s realistic—even if it’s imperfect. The goal is to reduce decision fatigue and give your body consistency when everything else feels uncertain.

The Listener Takeaway: Why This Episode Matters

If you’re in midlife and wondering why your health feels harder than it used to—this episode connects the dots between life transition stress and the symptoms you’re dealing with: weight changes, low energy, cravings, poor sleep, and feeling like you can’t get it together.

More importantly, it gives you a way to move forward that doesn’t require you to “be fine” first. You’ll hear why “hard” isn’t an indicator of failure—it’s often the doorway to growth. And you’ll walk away with a clearer, kinder strategy for rebuilding your health while you rebuild your life.

RESOURCES - Mentioned resources in the episode

Better Because of Divorce Challenge: https://juliesteedcoaching.com/challenge
The FIERCE Sisterhood (apply/learn more): https://juliesteedcoaching.com/apply-program
Facebook group: Create Your New Life After Divorce and Empty Nest: https://www.facebook.com/groups/782137499436219
Julie on Instagram: https://www.instagram.com/juliesteedcoaching/

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254 - How to Trust Yourself Around Food Again in Perimenopause

Wed, 21 Jan 2026 04:00:00 -0500

If you feel like a smart, capable woman who can handle everything in your life except food, this episode is for you. We’re talking about what it actually looks like to trust yourself around food again in perimenopause – without another strict diet, macro plan, or “never eat sugar again” rule.

In this conversation, I walk you through the hidden reasons you keep ending up in the Sunday night “last supper,” the Monday morning “I’ll be good,” and the 9 pm pantry raid… even though you swore you wouldn’t do it again. You’ll hear why this has nothing to do with you being weak or broken, and everything to do with biology, hormones, stress, and the skills you were never taught.

We’ll look at the specific skills that women who seem “normal” around food actually have – things like not making overeating a moral failure, knowing when they’re truly hungry vs. stressed, and being able to have dessert without it turning into a days-long spiral.

And if you’ve ever asked yourself, “Why did I eat that when I didn’t even really want it?”, I’ll show you a practical next step to start answering that question with curiosity instead of shame so you can begin building real food freedom in perimenopause.

WHAT YOU’LL LEARN

Why your perimenopause body reacts so strongly to dieting and restriction (and why it’s not a willpower problem)
The specific skills women with “normal” eating have that help them stop at enough, even around trigger foods
How one midlife woman went from secret bingeing on donuts to feeling genuinely calm around dessert – and what you can borrow from her journey

The Listener Takeaway: Why This Episode Matters

If nothing changes, it’s very likely that 10 years from now you’ll still be doing the same food dance—last suppers, Monday restarts, late-night overeating, and constant guilt—just in an older body that’s even more tired of the fight. Understanding that your perimenopause overeating is a skills gap, not a character flaw, opens the door to a completely different future where food is just food again. You don’t have to wake up every day wondering if this is the day you finally “have enough discipline.”

The real relief comes from knowing there is a clear, compassionate way forward: learning to notice your patterns without shame, rebuilding trust with yourself one small decision at a time, and giving your midlife body the respect and support it’s been asking for. When you start using the tools from this episode and the 82 Reasons guide, you’re not just changing what you eat—you’re changing how you think and feel about food, your body, and your future. That shift is what turns food from a constant battle into something that supports your energy, health, and joy in this season of life.

RESOURCES

82 Reasons You Overeat That Have Nothing to Do with Food

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253 - Done With Diets but Still Overeating? How to Break the Cycle

Tue, 13 Jan 2026 04:00:00 -0500

You’ve done the diets. You know the rules. You can list calories and carb counts in your sleep. But somehow, you still find yourself standing in front of the pantry at 10:30 pm, finishing the bag of pretzels and asking, “What is wrong with me? I know better than this.”

In this episode we’re talking about what’s really going on when you’re done with dieting… but still overeating. We’ll look at why all the plans, macros, and rules haven’t fixed this pattern, and why your late-night snacks, weekend overeats, and “village-sized” takeout orders aren’t actually proof that you’re broken—they’re clues.

You’ll learn how to recognize the moment you’re truly ready to stop overeating (it’s not just “I hate my body, I need to lose weight”), and we’ll unpack the three quiet thoughts that keep smart, high-achieving women stuck: “I should be able to do this on my own,” “It’s selfish to spend money on me,” and “What if it doesn’t work?”

If you’re tired of waking up with food regret, feeling like you “blew it” again, and wondering if you’ll still be doing this at 65 or 70, this episode will help you see your overeating in a new light—and show you the first small step out of the cycle.

The Listener Takeaway: Why This Episode Matters

This episode matters because most midlife women secretly believe they should have “figured this out” by now. They’re juggling careers, caregiving, relationships, and aging bodies—yet they still feel out of control around the snack drawer. That disconnect creates a painful story: “If I can’t handle food, what does that say about me?” By the end of this conversation, you’ll understand that your overeating is not proof that you’re broken. It’s a learned response to a life that has demanded too much of you for too long.

When you shift from blame to understanding, everything changes. Instead of measuring success by perfection—never overeating again—you start measuring it by self-trust: fewer episodes, less intensity, less shame, and faster recovery when it does happen. You’ll walk away with a clearer picture of the future you want—one where your 65- or 70-year-old self is not still going to bed angry about what she ate—and a concrete, doable first step to start becoming that woman today.

WHAT YOU’LL LEARN

Why you still overeat even though you “know what to do” (and why it’s not about willpower)
The 3 quiet thoughts that keep smart midlife women stuck in the overeating cycle
How to tell if you’re truly ready to stop overeating—not just ready to start another diet
A new way to measure success that isn’t “I never overeat again”
The simple first step to understand what overeating is really doing for you right now

RESOURCES – Mentioned resources in the episode

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252 - Nighttime Cravings in Midlife: It's Not a Willpower Problem

Wed, 07 Jan 2026 04:00:00 -0500

You’re doing “all the right things” with food… and yet the scale won’t budge, your cravings are loud, and you’re so tired at night that the pantry starts calling your name. In this episode of Total Health in Midlife, Elizabeth breaks down why overeating, night snacking, and constant grazing are almost never about willpower—and how they’re tied to real, physical changes in your midlife body.

We’ll dig into how low protein, blood sugar swings, poor sleep, and a more sensitive nervous system in perimenopause and menopause quietly drive overeating long before you ever see the chocolate. You’ll hear how emotions like stress, loneliness, and “I just need a break” sneak into your eating habits, even if you don’t see yourself as an “emotional eater.”

Instead of another list of rules to “just be good,” you’ll learn a simple way to understand why you’re really eating when you’re not hungry—and why that matters for your weight, energy, and long-term health. If you’ve ever wondered, “Why can’t I stop eating at night even though I know better?” this episode will help you see that your overeating actually makes sense—and can be changed without another diet.

The Listener Takeaway: Why This Episode Matters

This episode matters because it gives you something most women in midlife have never been offered: a shame-free explanation for why you overeat that doesn’t boil down to “try harder.” When you understand how hormones, blood sugar, sleep, stress, emotions, and habits all fit together, your overeating stops feeling random and becomes something you can actually work with. Instead of fighting your body, you start to see it as a partner that’s been trying to help you cope with exhaustion, overwhelm, and unmet needs.

The real relief here is knowing that nothing about you is broken. You don’t have to give up your favorite foods, live on willpower, or keep starting over every Monday. With a few simple awareness tools and a better understanding of your midlife physiology, you can build trust with yourself around food again, feel more in control of your evenings and weekends, and finally support your weight, energy, and long-term health in a way that actually fits your life.

WHAT YOU’LL LEARN

Why your midlife body drives cravings and night eating long before willpower even shows up
How emotions like stress, loneliness, and “I just need a break” secretly shape your eating (even if you don’t think you’re an emotional eater)
A simple 2-question check-in you can use this week to understand why you’re really eating when you’re not hungry

RESOURCES

Get full show notes and more information here: https://elizabethsherman.com /252

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251 - Cravings, Stress, Belly Fat: Why Willpower Isn’t Your Problem

Tue, 30 Dec 2025 04:00:00 -0500

You start every January with a new plan: stricter rules, cleaner eating, earlier workouts. By March, the plan has quietly vanished, and you’re left blaming yourself… again. In this episode, we pull back the curtain on why your 2025 diet really failed—and why it has a lot less to do with willpower and a lot more to do with being a midlife woman with an actual life, actual hormones, and actual responsibilities.

We unpack the hidden reasons your “perfect” plan fell apart: night snacking on the couch, saying yes to food you don’t want so you don’t offend anyone, mistaking exhaustion for hunger, and using “I deserve this” food as your only form of self-care. Instead of shaming you for not sticking to the plan, we treat those moments as data that show you what’s really going on with your body, brain, and environment.

You’ll learn why traditional diets aren’t designed for midlife women dealing with perimenopause, stress, aging parents, and a heavy mental load—and why that matters for belly fat, cravings, brain fog, and burnout. Most importantly, you’ll walk away with a simple, kind, three-step “post-mortem” to review 2025 and design 2026 in a completely different way.

WHAT YOU’LL LEARN

Why your 2025 diet failed even if you “did everything right” at the start
How midlife hormones, stress, and exhaustion quietly sabotage rigid diet plans
The difference between willpower problems and skill problems when it comes to overeating

The Listener Takeaway: Why This Episode Matters

This episode matters because it finally separates you from the diet failures you’ve been carrying around for years. It shows you that your belly fat, cravings, fatigue, and “I know what to do, I’m just not doing it” struggle are not signs that you’re broken—they’re signals that the strategies you’ve been handed were never designed for midlife women like you. When you see overeating and “falling off the wagon” as skill gaps instead of character flaws, you can start to feel hopeful again instead of ashamed.

You’ll walk away with permission to stop punishing yourself with harsher rules and start asking better questions: What actually got in the way? What is my brain or body trying to tell me? What one skill would make this easier on a real, messy Tuesday? That shift—from self-blame to problem-solving—is what makes long-term change possible. Instead of starting another year with an all-or-nothing reset, you can enter 2026 with a simpler, kinder, more effective approach that respects your midlife body, your responsibilities, and your capacity.

RESOURCES

Get full show notes and more information here: https://elizabethsherman.com /251

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Goal Setting Series 4: Maintaining Motivation

Sun, 28 Dec 2025 07:00:00 -0500

If you’ve ever felt like your motivation evaporates the moment life gets stressful, this episode will feel like someone finally turned the lights on. In this final part of the Goal Setting Series, we dig into why midlife women struggle to stay consistent with their health habits — and why it has nothing to do with discipline, willpower, or “trying harder.”

Instead, I’ll show you why your system is failing you, not the other way around. You’ll learn how midlife emotional load, hormonal shifts, caregiving, work pressure, and daily unpredictability make traditional goal-setting strategies completely unrealistic — and what to do instead.

This episode also breaks down the three forces that actually create consistency: identity, commitment, and focus. You’ll hear real stories of women who transformed their habits using micro-wins and simple systems that fit into real life — not fantasy life.

If you’re tired of restarting, tired of feeling behind, and ready to become the woman who follows through even when life is chaotic, you won’t want to miss this one.

The Biggest Problem Midlife Women Face Regarding Maintaining Motivation

The core problem is that midlife motivation collapses under the weight of real-life demands. Most women assume they’re failing because they “can’t stay motivated,” when in reality they are trying to stack new health habits on top of an already overloaded schedule. This creates a fragile system that falls apart the second life gets busy — caregiving emergencies, work deadlines, hormonal shifts, sleep disruptions, or family responsibilities.

Traditional goal-setting was never designed for women in midlife. It assumes predictable routines, low emotional labor, uninterrupted time, and external support — conditions most midlife women do not have. When motivation naturally declines, especially during stress or fatigue, women blame themselves instead of recognizing the structural mismatch. They believe they lack discipline, when the truth is that they lack a system that adapts to real life.

WHAT YOU’LL LEARN

Why motivation disappears in midlife and what’s actually happening behind the scenes
The three forces that create real consistency — even on your busiest, most stressful days
How tiny micro-wins can shift your identity and build unstoppable momentum

What You Can Do Right Now

Start by identifying one micro-win you can take today — something so small that it doesn’t trigger resistance: a ten-minute walk, adding protein to one meal, or going to bed a few minutes earlier. These micro-wins create the evidence your brain needs to shift your identity from “someone who is trying” to “someone who does.”

Next, choose a commitment you can honor even on chaotic days. Think of this as your “minimum viable habit” — the behavior that reinforces your new identity even when motivation is nowhere to be found. Pair that with a simple environmental cue (like shoes by the door or a water bottle on your desk) to support your follow-through.

RESOURCES

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Goal Setting Series 3: Overcoming Obstacles

Sun, 28 Dec 2025 06:00:00 -0500

Most midlife women think they fail at their goals because they lose motivation, get too stressed, or can’t stay consistent. But what if the real reason has nothing to do with discipline at all? In this episode of Total Health in Midlife, we uncover the hidden forces that derail your habits long before you ever “fall off track.”

This conversation is about the obstacles you don’t see coming—the emotional labor, invisible responsibilities, and overloaded schedule that make traditional goal-setting impossible. You’ll learn why your habits collapse the moment life gets chaotic, why this pattern is predictable, and how to finally build goals that can survive the real rhythm of your days.

If you’ve ever wondered, “Why can’t I stay consistent?” or “Why do my goals fall apart the minute I’m busy?”, this episode will show you what’s actually happening beneath the surface. And more importantly, it will show you how to fix it.

The Biggest Problem Midlife Women Face Regarding Navigating Obstacles

The biggest challenge midlife women face isn’t a lack of motivation, willpower, or discipline—it’s the overloaded structure of their daily lives. Women in midlife carry a disproportionate amount of emotional labor, decision-making, caregiving responsibilities, and invisible tasks that don’t show up on a calendar but consume significant mental energy. When health goals are stacked on top of an already maxed-out life, even small disruptions—an unexpected email, a sick parent, a work deadline—can derail the entire plan. This isn’t personal failure; it’s predictable system overload.

Another major issue is that traditional goal-setting methods were never designed for women with this level of responsibility. Most frameworks assume ideal conditions: consistent schedules, external support, uninterrupted routines, and minimal emotional load. Midlife women don’t live in those conditions. Their obstacles aren’t rare surprises—they’re built into the architecture of their days. Without naming these structural barriers, women blame themselves for something that has nothing to do with personal inadequacy.

Finally, many women expect obstacles to disappear once they reach their goals. But reaching a goal doesn’t eliminate obstacles—it just means you’ve developed the skills to navigate them. The obstacles stay; you become more skilled at handling them. This episode explains how to build obstacle-resistant systems so your goals can survive real life instead of collapsing under it.

WHAT YOU’LL LEARN

Why your habits fall apart when life gets chaotic—and why that’s not your fault
How to identify the invisible obstacles that quietly derail your goals
The simple three-step framework for life-proofing your habits so they finally stick

What You Can Do Right Now

Start by identifying the obstacles that predictably disrupt your routines. Look at past experiences with honesty, not judgment: vacations, busy seasons at work, social events, holidays, late nights, caregiving needs, emotional fatigue. These patterns reveal exactly what will challenge your goals moving forward. When you see your obstacles clearly, you can prepare for them rather than being blindsided.

RESOURCES

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Goal Setting Series 2: Myths of Achieving Goals

Sun, 28 Dec 2025 05:00:00 -0500

If you’ve ever set a goal with the best intentions, only to watch it fall apart a few weeks later, this episode will feel like someone finally turned the lights on. Today, we’re digging into the hidden myths that quietly sabotage midlife women — myths that make you think you’re the problem when, in reality, your model was flawed from the start.

In Part 2 of the Goal Setting Series, Elizabeth breaks down why health and habit goals collapse even when you’re committed, smart, disciplined, and doing “all the right things.” These myths show up as believable reasons, familiar patterns, and well-worn stories about motivation, consistency, timing, and willpower — and they are the reason women in midlife struggle to make health changes stick.

The episode doesn’t shame you for these patterns — it explains them. More importantly, it shows you why the strategies you’ve been told to use were never built for the real demands of midlife: invisible labor, caregiving, emotional load, hormonal shifts, unpredictable schedules, and the cultural pressure to be “the capable one.” If you’ve been blaming yourself for years of stalled or abandoned goals, this episode offers a different truth — one rooted in compassion, clarity, and evidence.

By the end, you’ll understand why your past efforts didn’t work, why you’re not broken, and what actually needs to change in your approach so your health goals finally become doable inside your real, lived life.

The Biggest Problem Midlife Women Face Regarding Goal Setting Myths

The biggest challenge midlife women face is that most traditional goal-setting frameworks were never designed for their lives. The popular advice around motivation, discipline, willpower, and “just being consistent” is built on the assumption that you have abundant time, predictable schedules, steady energy, and minimal emotional labor. For women in midlife, none of that is true. You’re managing aging parents, supporting adult children, handling the household mental load, navigating hormonal fluctuations, and serving as the default problem-solver for everyone around you. When goal-setting advice ignores these realities, your health goals become impossible to maintain.

Another major problem is the deeply ingrained cultural myths that dictate how women think goals should work: motivation should last, consistency must look perfect, life will calm down soon, and willpower is a sign of character. These myths create a distorted view of why you struggle. They make you believe you don’t want it badly enough or that you’re somehow failing at goals other women seem to manage. But the truth is simpler: your life has more moving parts, and your brain and nervous system are coping with a heavier load. When your strategies don’t match your reality, your goals collapse — and you end up blaming yourself instead of the system.

WHAT YOU’LL LEARN

Why motivation drops off even when you genuinely want the goal — and what that means for your follow-through
How perfectionism masquerades as “consistency” and delays progress for months or years
Why waiting for the “right time” is one of the biggest forms of self-sabotage for midlife women

RESOURCES

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Goal Setting Series 1: Setting Realistic Goals

Sun, 28 Dec 2025 04:00:00 -0500

Most midlife women don’t struggle with goals because they’re undisciplined. They struggle because they’ve been taught to set goals as if they’re living in their past life—the one with more energy, fewer responsibilities, and a calmer hormonal landscape. In this episode of Total Health in Midlife, we’re kicking off a powerful four-day Goal Setting Series designed to help you set goals that finally stick.

Today’s episode explores why the traditional goal-setting methods you’ve relied on for years never accounted for your invisible workload, emotional labor, shifting hormones, or the reality of being “the responsible one” in everyone’s life. We pull apart the myth of the “realistic” goal and uncover the structural mismatch that causes your habits to fall apart the moment life gets loud.

If you’ve ever thought, “I should be able to do this,” only to watch your goals crumble during busy seasons, this episode will give you relief, clarity, and a new framework that honors who you are today—not who you were five, ten, or twenty years ago.

This is the beginning of a four-part series that will change the way you approach health, habits, and consistency in midlife. Let’s get started.

The Biggest Problem Midlife Women Face Regarding Setting Realistic Health Goals

Most midlife women set health goals based on who they used to be—someone with more energy, flexible schedules, stable sleep, and fewer caregiving duties. This creates a hidden mismatch: the goal may look realistic on paper, but it’s unrealistic for the woman they are today. When responsibilities expand, hormones shift, and emotional load increases, the same strategies that worked in their 30s simply no longer fit the structure of their current life.

The second major issue is that most goal-setting advice is built for people who aren’t carrying the invisible labor of an entire household. Traditional productivity methods assume predictable routines, full nights of sleep, and uninterrupted focus—conditions most midlife women do not have. So when their goal collapses during busy weeks, stressful seasons, or family demands, they blame themselves rather than recognizing that the system they were following was never designed for them.

Finally, the cultural expectation that women can “just try harder” keeps many stuck in cycles of guilt and self-blame. The truth is that setting goals without considering hormonal changes, bandwidth, caregiving duties, and emotional capacity guarantees inconsistency. The real problem isn’t discipline—it’s designing goals without a realistic understanding of the life they have.

WHAT YOU’LL LEARN

Why the goals you set in your 30s no longer fit your midlife reality
The hidden flaw in the “I should be able to do this” mindset
How to rethink what a “realistic” goal actually looks like for women with full plates

RESOURCES

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250 - Future-Self Living

Tue, 23 Dec 2025 04:00:00 -0500

Most women in midlife know what it feels like to hit a wall with their health — the fatigue that won’t go away, the weight that won’t budge, the anxiety that shows up out of nowhere. And when you’re stuck in that place, it’s easy to believe there is no way forward.
In this milestone 250th episode of Total Health in Midlife, Elizabeth shares the single practice that helped her reconnect with her body, soften the harsh self-judgment that midlife often brings, and finally feel hopeful about her health again: living from her future self.

The Biggest Problem Midlife Women Face Regarding Future Self Living

The biggest challenge midlife women face is that they’ve been conditioned for decades to center everyone else’s needs before their own. This chronic self-abandonment makes it incredibly difficult to imagine a future version of themselves who is rested, healthy, confident, and at peace. Years of being “the good woman” — the caregiver, the helper, the reliable one — gradually erases desire. As a result, many women hit midlife and realize they don’t even know what they want anymore, or they believe wanting something for themselves is selfish.

This conditioning also blocks women from seeing possibilities for their health. If you’ve been told your symptoms are “normal,” or that weight gain, mood swings, or exhaustion are “just aging,” it becomes hard to picture a future where you feel strong and well. When your current struggles feel permanent, imagining a healthier version of yourself can feel unrealistic or indulgent. But the real issue isn’t lack of discipline — it’s lack of permission to want something better.

WHAT YOU’LL LEARN

Why midlife women struggle to imagine a healthier, happier version of themselves
How the “three selves” — past, present, and future — guide your health choices
A simple reflection that instantly increases compassion for your body
How to use admiration and envy as clues for what you really want
Why your future self already exists — and how to start listening to her now

The Listener Takeaway: Why This Episode Matters

This episode matters because it offers something midlife women rarely receive: hope that feels grounded and realistic. When life feels overwhelming and your health feels unpredictable, future self living gives you a compass. You don’t have to “fix” everything today — you only have to care for the woman you’re becoming.

The most important message: you’re not behind, and you’re not broken. Every version of you — past, present, and future — is doing her best. When you begin making choices that protect and support your future self, you reconnect with your body, rebuild trust, and create a life that feels sustainable and nourishing. And you’ll feel, maybe for the first time in years, that you have agency again.

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249 - Big Rocks

Tue, 16 Dec 2025 04:00:00 -0500

Most women in midlife don’t struggle because they’re “not disciplined enough.” They struggle because the wellness world has trained them to focus on details that don’t actually change their health. So they spend time, energy, and money on supplements, special drinks, detox protocols, tracking tools, and wellness trends—while overlooking the simple habits that create real, lasting results.

In this episode, I’m talking about the difference between the health “big rocks” that move the dial and the marbles and sand that make you feel like you’re working hard while barely getting anywhere. I share the Costco hot dog story, the ice conversation, and my own tendency to chase fixes before building a strong foundation.

If you’re overwhelmed by all the conflicting advice online—or if you’re trying hard and still not feeling better—this episode will help you understand exactly why things haven’t been clicking. And more importantly, what to do next.

The goal of this episode is simple: help you stop wasting energy, start feeling better, and finally build a health routine that actually works for your life.

The Biggest Problem Midlife Women Face Regarding Big Rocks in Health

The biggest problem midlife women face is not a lack of motivation—it’s a lack of clarity about what actually matters. Many women are unknowingly putting their time into low-impact habits like supplements, alkaline water, or optimization techniques because the wellness industry amplifies these activities as essential. But without the fundamental daily habits—hydration, protein, vegetables, movement, sleep, stress management—these smaller practices make almost no measurable difference.

Midlife also brings physical changes that make the basics more important, not less. Hormonal fluctuations affect energy, cravings, sleep, digestion, and stress levels. When big rocks are missing, these symptoms feel more intense, which leads women to reach for even more complicated solutions. The result is a constant sense of “trying everything and nothing works,” even though the real issue is simply that the essentials aren’t in place consistently.

This episode addresses the root cause of this frustration: women are focusing on advanced techniques without stabilizing the foundational behaviors that regulate hormones, metabolism, and overall well-being. Once the big rocks are solid, health becomes significantly easier—and everything else becomes optional rather than required.

WHAT YOU’LL LEARN

Why you may be spending energy on health habits that don’t actually change your results
How to identify your “big rocks” versus your “marbles and sand”
The eight foundational habits that support hormone health, metabolism, energy, and emotional well-being

The Listener Takeaway: Why This Episode Matters

You are not failing. You are not behind. You’ve simply been trying to build your health on shifting sand instead of a solid foundation—because no one ever taught you the right order. When you return to the big rocks, you’ll feel more grounded, more energetic, and more in control of your health.

This episode shows you how to stop chasing fixes and start building the everyday habits that make everything else easier. Once the essentials are consistent, your results improve naturally, and the pressure to “do it all” disappears.

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Holiday Health Series Episode #4: The Martyr Myth

Tue, 09 Dec 2025 04:00:00 -0500

In this episode of Total Health in Midlife, Elizabeth Sherman pulls back the curtain on one of the biggest reasons women end the holiday season feeling exhausted, resentful, and disconnected from themselves: the Martyr Myth.

If you’ve ever found yourself doing everything for everyone else—wrapping the gifts, cooking the meals, organizing the schedule—while telling yourself, “It’s just easier if I do it,” this episode will hit home. Elizabeth explains why high-achieving women so often fall into this role, how over-functioning quietly destroys your health, and why taking your hands off the wheel (even a little) might be the most healing thing you do this year.

With a mix of humor, tough love, and compassionate truth-telling, she’ll show you how to stop running on fumes and start reclaiming your energy, boundaries, and self-respect. Because you can’t keep calling exhaustion “love” and burnout “tradition.”

This is part one of Elizabeth’s 4-part Holiday Health Series, helping midlife women feel good in their bodies, enjoy the season without guilt, and step into January energized instead of depleted.

The Biggest Problem Midlife Women Face Regarding Holiday Burnout

Most women in midlife carry the invisible load of making the holidays happen for everyone else. From meal planning and gift buying to emotional management and conflict prevention, they do it all—and believe they don’t have a choice. This constant over-functioning creates chronic stress, hormonal imbalance, fatigue, and emotional burnout.

The root issue isn’t lack of willpower—it’s the belief that “no one else can do it right.” Over time, this mindset trains everyone around you to under-function, leaving you overworked and unseen. You think you’re being helpful, but your body and nervous system are paying the price. The result is a cycle of exhaustion, resentment, and poor health that repeats every holiday season.

To break the pattern, you must understand that control has a cost. Every “I’ll just do it myself” moment erodes your energy, immune system, and ability to rest and recover. Recognizing this is the first step toward reclaiming your time, your well-being, and your sanity.

WHAT YOU’LL LEARN

Why the “holiday martyr” mindset keeps women trapped in exhaustion—and how to finally step out of it
How over-functioning and people-pleasing create chronic stress and physical symptoms in midlife
Simple ways to let go of control without letting everything fall apart
What it looks like to model real leadership and love through delegation and boundaries
How to enter January proud, not punished

What You Can Do Right Now

Start by noticing where you’ve taken on responsibility that doesn’t belong to you. Choose one low-risk task to delegate—something that won’t ruin Christmas if it’s done imperfectly. When someone else does it, resist the urge to hover, correct, or redo it. Every time you stay quiet and let them learn, you retrain your family to participate instead of depend.

RESOURCES

Get full show notes and more information here: https://elizabethsherman.com/hhs-4

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Holiday Health Series Episode #3: Your Holiday Bare Minimums

Tue, 02 Dec 2025 04:00:00 -0500

The holiday season has a way of turning capable, health-conscious women into overextended versions of themselves. Between travel, parties, family expectations, and endless to-do lists, it feels like you either have to be perfect or give up completely.

In this episode of Total Health in Midlife, Elizabeth Sherman shows you a third option—the Bare Minimum Holiday Plan. She explains how defining your personal "minimums" for movement, food, rest, and emotional care can help you stay consistent without adding pressure or guilt.

If you've ever started December with great intentions and ended up saying, "Forget it, I'll start again in January," this conversation will change how you approach the season. You'll learn to find a rhythm that keeps you grounded and proud—no perfection required.

This is Episode 3 in the 4-part Holiday Health Series, designed to help midlife women feel strong, calm, and in control from Thanksgiving through the New Year.

The Biggest Problem Midlife Women Face Regarding Holiday Health

Most midlife women approach the holidays with an all-or-nothing mindset. They push themselves to maintain every routine, every tradition, and every expectation—until one missed workout or extra cookie becomes the signal to abandon it all. This perfection-then-collapse cycle fuels exhaustion, weight gain, inflammation, and guilt that lasts well into January.

What's really happening isn't lack of willpower—it's lack of boundaries and realistic planning. Midlife bodies and nervous systems need recovery and rhythm, not rigid rules. Without clear "bare minimums," women default to overdoing or giving up, never finding the steady middle ground where real health lives.

WHAT YOU'LL LEARN

How to identify your non-negotiable habits that keep you feeling good—without overcomplicating them
Why setting bare minimums actually improves consistency and self-trust
How to avoid the all-or-nothing spiral when life, travel, or family chaos hits
The surprising link between doing less and sustaining energy, metabolism, and mood
How to use the Feel Good Holiday Playbook to stay grounded all season long

What You Can Do Right Now

Grab a notebook and make four quick lists: movement, food, sleep, and emotional care.
For each, write down the bare minimum that helps you feel like yourself.
Maybe it's a 15-minute walk, one vegetable per meal, a 10 p.m. bedtime, or five minutes alone in the car before you go inside.

These minimums become your anchor. When the calendar fills up or travel throws you off, come back to these simple actions instead of giving up. If you want extra guidance, structure, and reminders, the Feel Good Holiday Playbook walks you through creating and keeping these habits with quick videos, worksheets, and email support.

The Listener Takeaway: Why This Episode Matters

You don't need a perfect plan to feel good this holiday season—you need a doable one.
By defining your bare minimums, you replace guilt and chaos with clarity and calm.
You'll stop starting over every Monday (or every January) and finish the season feeling proud, rested, and connected to your body.

Because health isn't built in grand gestures. It's built in the small, steady choices you keep—espe

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Holiday Health Series #2: The Invisible Holiday Load

Tue, 25 Nov 2025 04:00:00 -0500

Between shopping lists, social calendars, and endless wrapping paper, it can feel like the entire weight of the holidays rests on your shoulders. You're not imagining it — that invisible load is real, and it's costing you more than just sleep.

In this episode of Total Health in Midlife, Elizabeth unpacks why so many women feel responsible for making the holidays "magical" for everyone else — and why that pressure leaves them exhausted, resentful, and off track with their health by January.

You'll learn how cultural conditioning, people-pleasing, and "scope creep" quietly chip away at your energy and self-care, plus the one mindset shift that can help you reclaim calm and joy this season. This episode will show you that boundaries aren't selfish; they're the key to your sanity and your health.

If you've ever sworn you'd "do less next year" but somehow ended up doing even more, this conversation is your turning point.

The Biggest Problem Midlife Women Face Regarding the Invisible Load

Midlife women often carry an invisible mental checklist that runs nonstop through the holiday season: buying gifts, cooking, planning events, and managing everyone else's happiness. This unspoken expectation — that they should be the "magic-makers" — is deeply ingrained in our culture. The result is a chronic sense of obligation, stress, and guilt that prevents them from enjoying the holidays or caring for their own well-being.

This invisible load doesn't just lead to exhaustion — it directly affects physical health. Lack of sleep, emotional eating, skipped workouts, and over-drinking become coping mechanisms for the overwhelm. Over time, these small daily choices compound into burnout, hormone imbalance, and that "I feel off but can't pinpoint why" feeling so many women describe. Recognizing the invisible load for what it is — unpaid, unnoticed labor — is the first step to reclaiming your energy and peace of mind.

WHAT YOU'LL LEARN

Why women feel solely responsible for creating holiday joy — and how cultural conditioning keeps that cycle going.
The hidden connection between stress, overeating, and midlife fatigue.
A simple boundary-setting exercise that helps you find your "bare minimum" — and actually stick to it.

What You Can Do Right Now

Start by writing down everything you think you have to do this holiday season — from decorating to baking to shopping. Then, ask yourself: What's truly required, and what's optional? This process separates what's essential from what's nice-to-have, so you can focus your time and energy on what actually matters.

Make these decisions when you're calm, not when you're in panic mode. Keep that list somewhere visible and refer back to it whenever "scope creep" shows up — when someone asks you to do one more thing, or when you catch yourself volunteering out of guilt. Boundaries set from clarity, not chaos, are what protect your peace and your health.

The Lis

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Holiday Health Series #1: Food and Body Triggers

Tue, 18 Nov 2025 03:03:00 -0500

Feeling like the holidays undo every bit of progress you've made with your health? You're not alone. Between sugar-filled gatherings, endless to-do lists, and the pressure to "make it magical," midlife women often end up exhausted, bloated, and quietly promising themselves they'll start over in January.

In this episode of Total Health in Midlife, Elizabeth Sherman breaks down what's really happening beneath the overeating, overdrinking, and overcommitting that show up every December. Spoiler: it's not about willpower. It's about stress, hormones, and the invisible load that midlife women carry when everyone expects them to hold it all together.

Elizabeth shares her own holiday wake-up call—standing in her closet before a party, frustrated that nothing fit—and the simple mindset shift that changed everything. You'll learn how to approach the holidays without restriction, guilt, or perfectionism, and how small, intentional choices can help you feel grounded and proud when January 2nd arrives.

This episode is part one of the Holiday Health Series, designed to help you feel vibrant, peaceful, and fully present throughout the season.

The Biggest Problem Midlife Women Face Regarding Holiday Eating & Body Triggers

For women in midlife, the holidays amplify every underlying health challenge—hormonal fluctuations, stress sensitivity, disrupted sleep, and emotional eating. As estrogen and progesterone levels shift, the body becomes more reactive to sugar, refined flour, alcohol, and late nights. What used to be "no big deal" now leads to bloating, brain fog, irritability, and restless sleep.

At the same time, midlife women often step into the role of family matriarch. They're the ones planning menus, hosting gatherings, and keeping traditions alive. This invisible workload leaves little energy for self-care. When exhaustion meets social pressure ("Have another drink!" "You have to try this pie!"), it's easy to abandon healthy habits in the name of celebration. The result? Guilt, frustration, and the familiar I'll start over in January cycle that keeps women stuck year after year.

WHAT YOU'LL LEARN

Why midlife metabolism and hormones make holiday eating feel harder—and what's really behind your cravings
The hidden emotional and social pressures that drive overeating and overdrinking during festive events
How to use one simple question—"How do I want to feel on January 2nd?"—to stay grounded and in control

What You Can Do Right Now

Start by letting go of the all-or-nothing mindset. You don't need a perfect plan; you just need to care for yourself in small, consistent ways. Ask yourself what choices today will make tomorrow easier: one cookie instead of three, a glass of water before the next drink, or turning in thirty minutes earlier.

Reframe self-care as energy management, not restriction. Every small act—choosing a balanced meal, taking a short walk, saying "no" to one more obligation—protects your mood, digestion, and sleep. The goal isn't to deny yourself joy; it's to create the space to actually enjoy it.

The Listener Takeaway: Why This Episode Matters

You don't need to white-knuckle your way through the holidays or start over every January. When you understand what's happening in your body and why the season feels so hard, you can make aligned choices without guilt.

This episode gives you hope, possibility, and curiosity—the sense

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248: Upleveling Your Health

Tue, 11 Nov 2025 03:00:00 -0500

You've upgraded everything—your skincare, your wine, your wardrobe. You're not DIYing your hair in the bathroom anymore. You've outgrown fast fashion, bad coffee, and relationships that take more than they give.

And yet… when it comes to your health? You're still stuck in the bargain bin. Still trying to "just do it" with free downloads, 30-day resets, or the same rules you learned from your mom's Weight Watchers meetings.

In this episode of Total Health in Midlife, I'm pulling back the curtain on the disconnect so many high-achieving women are living with—and the lightbulb moment that changed everything for me and for my client Kathy.

We'll talk about why "knowing what to do" isn't the problem—and why smart, successful women still struggle with their health despite doing everything "right." If you've ever said, "I know what to do, I'm just not doing it," this episode is going to reframe everything.

It's not about more discipline. It's about a new standard.

The Biggest Problem Midlife Women Face Regarding Health and Self-Investment

Many midlife women have upleveled every area of their lives—except their health. They've upgraded their homes, wardrobes, and relationships, yet they're still approaching their health with free downloads, outdated diets, and generalized advice that doesn't match their reality.

This disconnect creates a cycle of frustration. These women are smart. They're used to succeeding. So when their health habits don't "stick," they assume they are the problem. But the real issue isn't discipline—it's misalignment. Most health solutions are designed for beginners, not women juggling careers, caregiving, hormonal shifts, and high standards for how they want to feel.

They're not failing. The tools they've been given are. And until that changes, they'll stay stuck in a cycle of "fine" instead of thriving.

WHAT YOU'LL LEARN

Why smart women still feel stuck, even when they "know what to do"
The real reason free resources and generic programs don't work anymore
What changes when you treat your health like a high-level investment—not a side hustle

What You Can Do Right Now

If you're still treating your health like it should be cheap, convenient, or easy to figure out with free advice, it's time to pause. Ask yourself: Would I accept this level of support or structure in any other area of my life?

Start by downloading the 8 Basic Habits Healthy People Do. These are not rules. They're the daily, sustainable actions that lay the foundation for real change. If you already have them and aren't using them, it's time to get curious—not critical—about why.

The Listener Takeaway: Why This Episode Matters

Your health is not extra. It's not separate from your success. It's the foundation of everything you want to enjoy—travel, grandkids, freedom, confidence, peace.

You don't need another challenge or checklist. You need a framework that honors your complexity and aligns with your values. When your health feels as refined, intentional, and supported as the rest of your life? That's when everything clicks into place.

RESOURCES

Hey! I love hearing from you. Send me a text. Let me know what resonated with you.

Go to https://elizabethsherman.com/quiz

Download your free roadmap at https://elizabethsherman.com/roadmap.

247: What My Hair Taught Me About Midlife Health

Tue, 04 Nov 2025 03:06:00 -0500

What do curly hair and your midlife health journey have in common?

More than you'd think.

In Episode 247 of Total Health in Midlife, Elizabeth Sherman shares a personal story about ditching the flat iron—and discovering that the path to healthier hair was eerily similar to the path so many midlife women take toward better health. The endless trial-and-error, the frustration, the belief that there must be one perfect product (or plan) out there if you could just find it.

This episode is for every woman who's ever said "Just tell me what to do" and still ended up feeling stuck, exhausted, or like her body just doesn't respond the way it used to. Elizabeth dives into the mindset traps, the false promises of quick fixes, and the deeply empowering truth about what actually works.

The Biggest Problem Midlife Women Face Regarding Midlife Health Habits

The biggest problem women in midlife face when it comes to their health isn't a lack of discipline—it's the belief that someone else has the secret formula. This belief shows up in the constant search for the "right" diet, exercise plan, supplement, or routine that will finally solve their unexplained symptoms, weight fluctuations, or chronic fatigue. But much like hair care, health isn't a plug-and-play system. What works for one woman in one environment doesn't necessarily work for another.

Women often blame themselves when these one-size-fits-all plans fail. They think they're the problem, rather than recognizing that the plan wasn't made for their body, lifestyle, or needs. This mindset leads to a shame spiral, confusion, and resignation—and keeps them stuck in the cycle of trying harder instead of trying differently. Episode 247 reframes this problem and empowers women to reclaim agency over their midlife health by learning how to trust their own bodies.

WHAT YOU'LL LEARN

Why your body not responding to health changes might actually be good news
The surprising connection between hair routines and sustainable health habits
How to stop outsourcing your health to experts, influencers, or algorithms

What You Can Do Right Now

Start with the lowest-hanging fruit. In the episode, Elizabeth shares how she stopped expecting instant transformation and began identifying the small, sustainable changes that fit her unique body and lifestyle. You can do the same.

Rather than looking for someone else's answer, shift your mindset to curiosity and observation. Ask: What makes me feel better? What actually fits into my day? Just like curly hair requires different products, application techniques, and care based on texture and climate, your body requires a custom approach that honors how you live and what you need.

Hey! I love hearing from you. Send me a text. Let me know what resonated with you.

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246: Is it OK to Want to Lose Weight?

Tue, 28 Oct 2025 04:00:00 -0400

We've been told all our lives that thinner is better.
But now, in midlife, we're also told that wanting to lose weight makes us shallow or brainwashed by diet culture.

So… is it okay to want to lose weight?

In this episode of Total Health in Midlife, I'm asking the question that so many women are silently wrestling with—but don't feel like they're allowed to say out loud. I'll walk you through the real reasons behind that desire, what we're hoping weight loss will "fix," and why the fantasy often doesn't match the reality.

If you've ever said things like "I just want to feel better in my clothes" or "I want to feel more like myself," but underneath it, you meant I want to lose weight—this episode is for you.

We'll talk about how to explore that desire without shame, how to build true health regardless of the number on the scale, and what it really takes to feel better in your body today—not 20 pounds from now.

WHAT YOU'LL LEARN

Why "I want to lose weight" is more emotionally loaded in midlife than ever before
The sneaky expectations we attach to weight loss—and how they often backfire
What a client's 80-lb weight loss really taught me about feeling better in your body
A gentler, more sustainable path to feeling strong, capable, and at peace with your body—whatever size it is

RESOURCES

Episode 95: What Are You Willing to Do?
Download the Free Guide: The 8 Basic Habits That Healthy People Do
Book a Strategy Call

Get full show notes and more information here: https://elizabethsherman.com/246

Hey! I love hearing from you. Send me a text. Let me know what resonated with you.

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245: Self-Pity, Sabotage & Self-Soothing

Tue, 21 Oct 2025 03:57:00 -0400

Self-pity is one of the most overlooked emotions we experience, and one of the most powerful. It doesn't stomp in and throw a tantrum. It shows up quietly, as I have to, I deserve this, or no one ever includes me. And because it feels true, we don't even question it. We just… sabotage ourselves.

In this episode of the Total Health in Midlife podcast, I'm sharing a deeply personal moment that pulled back the curtain on my own self-pity spiral—and how it almost derailed my day (and my health habits) before I realized what was happening. We'll explore how this hidden emotion can show up in your thoughts, your food choices, and even your relationship with exercise and rest.

If you've ever felt stuck in your routines, quietly resentful of your habits, or unsure why you keep "treating yourself" in ways that don't actually feel good… you'll want to listen all the way through.

This might be the clarity you didn't know you needed.

WHAT YOU'LL LEARN

Why self-pity is so sneaky—and how to spot it
How victim thinking shows up in everyday health habits like eating and exercise
A simple mindset shift that restores your sense of agency without judgment

RESOURCES

Get full show notes and more information here: https://elizabethsherman.com/245

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244: Having Your Own Back

Tue, 14 Oct 2025 04:00:00 -0400

Ever catch yourself thinking, "I'll do it later" — only to realize later is even more chaotic than now?

In this episode of Total Health in Midlife, we're unpacking the subtle, sneaky ways we make life harder for ourselves without even realizing it. From moldy broccoli to missed workouts and late-night wine that wrecks your sleep, these aren't just random moments — they're patterns. And those patterns can be shifted.

I'll share the real story behind how one freezing night at a gas station changed the way I treat myself — and why learning to "have your own back" isn't about doing more, but about making life easier for future-you.

This episode isn't about being perfect. It's about getting curious, noticing the friction, and choosing one small way to stop boobytrapping yourself.

WHAT YOU'LL LEARN

Why "I'll do it later" feels harmless — but quietly undermines your health and peace
How to shift from chaos to ease with small, boring acts of self-respect
The one question that can help you build self-trust without shame or guilt

RESOURCES

Download the 8 Basic Habits of Healthy People Guide & Checklist
Podcast Listener's Roadmap
Total Health in Midlife Podcast Episode 227: The Thing Before the Thing

Get full show notes and more information here: https://elizabethsherman.com/podcast/241

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243: High Functioning Co-Dependency with Sara Fisk

Thu, 09 Oct 2025 04:00:00 -0400

What happens when you're so good at keeping everything together… that you forget to take care of yourself?

In this episode of The Total Health in Midlife Podcast, I'm joined by Master Certified Coach and people-pleasing expert Sara Fisk to explore a surprising culprit behind so many women's exhaustion, resentment, and stalled health goals: high-functioning codependency.

We're not talking about the kind of codependency tied to addiction. This is the polished, over-performing version that shows up in moms, partners, daughters, and leaders—the women who hold everything and everyone together… and quietly fall apart in the process.

Sara shares how people-pleasing, perfectionism, and control patterns drain your energy, chip away at your physical and emotional health, and keep you stuck in a cycle of doing for others while ignoring your own needs.

If you've ever found yourself running ragged fixing other people's problems, this episode will help you come back to yourself—with honesty, compassion, and a few practical tools to help you start saying yes to you again.

About Sara Fisk

Sara Bybee Fisk is a Master Certified Coach and Instructor who teaches women how to tame the rampant people-pleasing, perfectionism, and codependency that is causing them so much frustration and resentment.

She is an anxious optimist and born-again feminist who listens to more books than she sits down to read. She loves a good hike, good dark chocolate, and good conversations.

Her big dreams include learning to sail and to sing and dance like JLo and helping thousands of women create the big, juicy lives they want to be living. She is a wife and mom of 5 and she enjoys those roles most of the time.

WHAT YOU'LL LEARN

What high-functioning codependency looks like (and why most women don't recognize it in themselves)
How trying to "help" others can actually be a way to avoid our own discomfort
Why over-controlling others can sabotage your health, relationships, and peace of mind—and how to shift the pattern

RESOURCES

Get full show notes and more information here: https://elizabethsh

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242: Ask Better Questions to Get Better Answers

Tue, 30 Sep 2025 04:00:00 -0400

Have you ever asked yourself, "Do I want to go to the gym?" or "Do I feel like making dinner?"—and then beat yourself up when the answer was no?

In this episode of Total Health in Midlife, we're exploring how the questions we ask ourselves—especially around our health—can either sabotage our best intentions or support the version of ourselves we're trying to become.

You'll hear a story about a real-life conversation with my husband that sparked this whole idea, plus my own recent experience with a motivation slump. And most importantly, we'll unpack the powerful shift from asking reactive, yes/no questions to practicing real self-leadership.

This isn't just about working out. It's about learning how to talk to yourself in a way that actually moves you forward—without shame, guilt, or waiting around for motivation to strike.

WHAT YOU'LL LEARN

Why "Do I feel like it?" is a trap that keeps you stuck
How to ask better questions that lead to better decisions
What self-leadership actually looks like in midlife health habits
Simple strategies to help you follow through—even when you're not feeling it

RESOURCES

Get full show notes and more information here: https://elizabethsherman.com/242

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241: Making and Keeping Friendships with Nina Badzin

Tue, 23 Sep 2025 04:00:00 -0400

Making (and keeping) friends in midlife can feel surprisingly hard.

In this episode of the Total Health in Midlife podcast, I'm joined by Nina Badzin, writer and host of the Dear Nina podcast, to talk about the real stuff that comes up in adult friendships, like feeling left out, keeping score, and what to do when your once-close friends just… fade.

Whether you've ever wondered, "Is it just me?" or you've found yourself ghosted or burned out from being the one who always initiates, you're not alone—and you're not doing it wrong.

This episode is full of validation, fresh perspective, and practical tips to help you build stronger, more satisfying friendships, even if it's been a while.

Get full show notes and more information here: https://elizabethsherman.com/241

WHAT YOU'LL LEARN

Why friendship often gets harder—not easier—as we age
The difference between "reciprocity" and "keeping score" in adult friendships
What to do when you're always the one reaching out—or when a friend fades away
How friendship fits into your total health—and why it's not just "a nice-to-have"

ABOUT NINA BADZIN

Nina Badzin is the host of the podcast, Dear Nina: Conversations About Friendship. She's a writer, teacher, and mom of four in Minneapolis who has been writing about friendship for over a decade. You can find her newsletter at dearnina.substack.com, join her Facebook group all about friendship at Dear Nina: The Group, and she's on Instagram at @dearninafriendship.

Hey! I love hearing from you. Send me a text. Let me know what resonated with you.

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240: How to Start

Tue, 16 Sep 2025 04:36:00 -0400

Why is it so hard to start something you already know you want to do?

In this episode of Total Health in Midlife, we're pulling back the curtain on one of the most frustrating patterns women face when trying to improve their health: knowing what to do… but not actually doing it. If you've ever found yourself stuck in prep mode—endlessly planning, researching, tweaking your routine without ever taking action—this one's for you.

We'll explore why planning feels safer than doing, how perfectionism keeps you spinning, and the powerful mindset shift that turns overwhelming change into small, doable steps. With relatable stories, gentle humor, and practical takeaways, this episode will help you move from "I'm getting ready to start" to actually making progress—with less pressure and more self-trust.

WHAT YOU'LL LEARN

Why planning feels productive—but might actually be keeping you stuck
How to shift from all-or-nothing thinking to "B-minus" action
A fresh way to think about starting that makes it less scary—and way more sustainable

RESOURCES

Get full show notes and more information here: https://elizabethsherman.com/240

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239: Healing at the Root with Judith Richey

Tue, 09 Sep 2025 04:00:00 -0400

When life looks good on the outside, but feels empty on the inside, what do you do?

In this episode of the Total Health in Midlife podcast, I'm joined by transformational mentor Judith Richey for a candid conversation about what happens when we spend too many years saying yes to everyone but ourselves. From the subtle (and not-so-subtle) ways we lose ourselves in midlife, to the physical and emotional toll of ignoring our own needs, Judith shares her personal experience of hitting rock bottom, and how she found her way back.

If you've ever wondered what it really means to reclaim your health, reconnect with your intuition, and create a life that actually feels aligned, you won't want to miss this episode.

This isn't just inspiration. It's instruction.

About Judith Richey:

Judith is a spiritual and transformative healer who guides women through deep emotional and energetic healing to reclaim clarity, peace, and purpose. Drawing on certifications in energy psychology, meditation, NLP, and somatic practices, she blends neuroscience and sacred tools to help women move from stuck to unstoppable. Judith is the founder of The Transforming Force membership, a sanctuary for women ready to shift out of survival mode and into soul-led living.

She's also the creator of The Fempreneur Connection Summit, a powerful 3-day online event that supports women entrepreneurs in building aligned, intuitive, and successful businesses. https://www.judithrichey.com.

WHAT YOU'LL LEARN

– The surprising difference between being "nice" and being kind—and why it matters for your health
– How to recognize when you're in a "dark night of the soul" (and what to do about it)
– What it actually takes to heal old wounds at the soul level—not just understand them
– Why awareness isn't enough for transformation—and what most women are missing

Get full show notes and more information here: https://elizabethsherman.com/239

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238: Changing Seasons and Changing Habits

Tue, 02 Sep 2025 04:12:00 -0400

Why do your healthy habits feel so easy in the summer… and so impossible by October?

In this episode of Total Health in Midlife, I'm unpacking a surprisingly overlooked reason your motivation disappears when the seasons change—and what to do instead of blaming yourself.

You'll hear how weather, light, mood, and routine can quietly hijack your habits unless you plan for them, and how understanding your own seasonal patterns can help you feel more consistent, confident, and in control—all year long.

Whether you're eating lighter and walking more right now, or already dreading the colder months ahead, this episode will help you spot the patterns before they sabotage your progress.

WHAT YOU'LL LEARN

Why motivation isn't the problem (and what is)
How to create habits that adapt with the seasons, not collapse under them
Simple strategies to prepare for dips in energy and mood before they happen

RESOURCES

Download the Listener's Guide to find the exact episodes that speak to what you're going through
Grab the guide here to simplify your health routine and take the guesswork out of where to focus.
Done with Dieting Podcast Episode 19: Clean Slate Habits

Get full show notes and more information here: https://elizabethsherman.com/podcast/238

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237: Midlife, Martyrdom, and Me

Tue, 26 Aug 2025 04:08:00 -0400

Have you ever eaten something you didn't want—just because it was there, or because you didn't want it to go to waste?

In this episode of Total Health in Midlife, I'm sharing a deeply personal story about leftovers, silent resentment, and the invisible rules so many women live by without even realizing it. What started with a container of forgotten vegetables turned into an unexpected insight about worth, sacrifice, and why we often take the smaller portion—not just at the dinner table, but in life.

If you've ever felt like you're always the one settling, always making do, always keeping things together while putting yourself last—this episode is for you. We'll explore the hidden beliefs that drive these choices, how they affect your health, and what you can do to start choosing differently.

This conversation isn't about food.
It's about self-respect, small rebellions, and learning how to want again.

WHAT YOU'LL LEARN

The hidden thought that drives many women to settle—for food, time, and energy
How guilt and thrift are often mistaken for virtue (and how that messes with our habits)
The subtle difference between choosing something and defaulting to it
A simple reframe you can use to start honoring your preferences—without guilt

RESOURCES

Get full show notes and more information here: https://elizabethsherman.com/podcast/237

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236: The One Thing Diets Never Teach

Tue, 19 Aug 2025 04:00:00 -0400

Why is it that you can crush your to-do list, manage your household, support your family, and absolutely rock your career—
…but still feel powerless around a plate of cookies?

If you've ever told yourself, "I know what to do—I just can't seem to do it," this episode of Total Health in Midlife is for you.

In this episode, Elizabeth Sherman reveals the hidden reasons traditional diets don't solve overeating—and how they may actually make things worse. You'll learn why relying on willpower, rigid rules, and food guilt keeps you stuck, and what it really takes to build lasting, sustainable change with food and your body.

Tune in to discover why it's not about eating perfectly…
It's about finally understanding why you eat when you're not hungry—and what to do instead.

WHAT YOU'LL LEARN

Why most diets fail to address the real causes of overeating
The emotional toll of blaming yourself when a diet doesn't work
A better, more compassionate approach to rebuilding trust with food and your body
How to stop overeating without giving up pizza, cookies, or joy

Get full show notes and more information here: https://elizabethsherman.com/podcast/236

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235: "Food is Fuel" is a Lie

Tue, 12 Aug 2025 04:00:00 -0400

Food is fuel.

It sounds so clean and logical, doesn't it? Like if we could just stick to that belief, everything would fall into place. We'd stop craving sweets when we're stressed. We'd stop emotionally eating after a hard day. We'd finally be "in control."

But here's the truth no one talks about: food isn't just fuel. It's comfort, connection, culture, memory, and celebration.

And trying to pretend otherwise? That's often what keeps us stuck.

In this episode of Total Health in Midlife, I'm sharing why the "food is fuel" narrative might be doing more harm than good—and why giving yourself permission to enjoy food can actually lead to more peace, not less.

If you've ever wondered why you can't seem to stick to your "plan" or why you feel shame around emotional eating, this episode will help you see things in a whole new light.

WHAT YOU'LL LEARN

Why "food is fuel" is an incomplete (and often harmful) message
How emotional eating becomes unconscious—and what to do about it
Why permission and pleasure are essential for building a peaceful relationship with food
What moderation really looks like when you trust yourself

RESOURCES

Register for How to Stop Overeating Without Going on a Diet
Get the list of 82 reasons you're reaching for food — and what to do instead.
The Podcast Listener's Roadmap – Find the best episodes for where you are right now

Get full show notes and more information here: https://elizabethsherman.com/235

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234: Why You Eat at Night

Tue, 05 Aug 2025 04:00:00 -0400

You've been "good" all day. You ate the healthy lunch. You passed on the afternoon treat. You had a reasonable dinner.
And then… it hits. That creeping, nagging feeling that something is missing. You're not hungry—but the pantry is calling your name.

If you're stuck in the cycle of nighttime overeating and can't figure out why your willpower disappears after dark, this episode is for you.

In today's conversation, we unpack the real reasons why evenings feel so hard—and why diets, discipline, and food rules won't fix the problem. You'll learn what your body and brain are actually asking for when you reach for food at night, and how to start addressing those needs in ways that actually work.

Because it's not about controlling the snack.
It's about solving the right problem.

WHAT YOU'LL LEARN

Why your nighttime cravings have nothing to do with hunger
How "Revenge Bedtime Procrastination" fuels evening overeating
The emotional needs you might be trying to soothe with food
Why managing your daytime stress is the secret to changing your nighttime behavior
One simple shift that can help you stop white-knuckling your way through the kitchen every night

RESOURCES

Get full show notes and more information here: https://elizabethsherman.com/234

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233: How to Eat Without Rules

Tue, 29 Jul 2025 04:00:00 -0400

If the idea of eating without food rules sounds exciting—but also kind of terrifying—you're not alone. Many women in midlife love the concept of intuitive eating but have no idea how to actually do it. Especially after decades of dieting, perfectionism, and trying to "be good," the idea of trusting your body can feel like standing on a tightrope without a net.

In this episode of Total Health in Midlife, I break down what's really keeping you stuck when it comes to food. We'll talk about why diets train you to ignore your body, how shame keeps you on the all-or-nothing roller coaster, and what it actually looks like to find the middle road between restriction and chaos.

You'll also hear personal stories—mine and my clients'—about what it looks like to slowly, gently rebuild trust in your body and eating habits without swinging into a brownie-eating free-for-all.

You don't need more rules.
You need a different kind of support.
And today's episode will show you what that support looks like.

WHAT YOU'LL LEARN

Why intuitive eating feels so scary (even if you want it)
How dieting disconnects you from your body's natural wisdom
What it looks like to build a supportive eating framework—without going back to restriction
How to tell when your body is trying to communicate (and how to start listening)

RESOURCES

Get full show notes and more information here: https://elizabethsherman.com/233

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232: Life After Divorce: Now What? with Valerie Simms

Tue, 22 Jul 2025 04:00:00 -0400

What happens when your marriage ends but the rest of your life is still waiting for you to show up?

In this episode of Total Health in Midlife, I sit down with Valerie Simms, a divorce coach who blends financial expertise with emotional and spiritual support. Whether you're contemplating divorce, navigating it now, or still feeling stuck years later, this conversation will remind you that you're not broken—and you're definitely not alone.

Valerie shares what most people get wrong about divorce recovery, why your friends and family may not be the best place to turn for advice, and how to start rebuilding your identity from the ground up. If you've ever thought, "I should be over this by now" or "I don't even know who I am anymore," this one's for you.

We talk about the practical side of post-divorce life (hello, finances), but we also explore the deeper emotional shifts that come with letting go and starting over. It's part pep talk, part permission slip—and all grounded in real talk.

About Valerie Simms:

Valerie is a passionate coach dedicated to empowering women through transformative money mindset coaching. With a wealth of expertise, she guides her clients to achieve financial independence by shifting their perspectives from scarcity to abundance. Valerie focuses on building confidence and resilience, helping women navigate their unique financial journeys with grace and strength. Through her coaching, she emphasizes the importance of self-care and creating robust support systems to thrive during transitions. As a powerful advocate for women's empowerment, Valerie is committed to inspiring her clients to embrace their potential and live fulfilled, financially secure lives.

WHAT YOU'LL LEARN

Why coaching (not just therapy) might be the key to moving forward after divorce
The unexpected identity crisis that hits many women in midlife after separation
Small, doable steps to rebuild your social life, self-worth, and financial confidence

RESOURCES

Hey! I love hearing from you. Send me a text. Let me know what resonated with you.

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231: Why Eating w/Others Feels So Hard

Tue, 15 Jul 2025 04:00:00 -0400

You've committed to eating better. Maybe you've even started feeling more like yourself again—more energy, fewer cravings, pants that fit the way you want them to.

But then you go to dinner with friends… and suddenly, you're halfway through a basket of fries you didn't even want, wondering how you got there.

If you've ever felt like changing how you eat starts messing with your relationships, you are not alone. In fact, the pressure to eat a certain way around others is one of the biggest hidden reasons women struggle to stick with new habits.

In this episode of Total Health in Midlife, we're exploring what happens when food is more than just fuel—it's friendship, tradition, and connection. And what it means when you start making different choices.

Because it's not about discipline. It's about belonging.

And if you've ever felt torn between doing what's right for your body and doing what's expected at the table… this episode is going to explain why—and what you can do about it.

WHAT YOU'LL LEARN

Why eating out with friends can derail your best intentions—even when you had a plan
How shared food habits shape our friendships, and what happens when you want to change them
Two key mindset and behavior shifts that make social eating easier to navigate
What to do when your health goals don't match your group's habits (without blowing up your relationships)

RESOURCES

Free Guide: 82 Reasons You Overeat That Have Nothing to Do with Food
Total Health in Midlife Podcast Episode #229: When Food Is Friendship
Habit #7 from the 8 Basic Habits Framework: Eat just enough, not too much. Download the checklist that shows you what truly healthy people actually do (hint: it's not complicated).

Get full show notes and more information here: https://elizabethsherman.com/231

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230: Imagine Yourself with Lanee Blaise

Tue, 08 Jul 2025 04:00:00 -0400

What if the key to better health in midlife isn't a new diet… but a new way of thinking?

In this episode of the Total Health in Midlife Podcast, I'm joined by former client and fellow podcaster Lanee Blaise. Lanee shares what it actually looked like to change her habits—not just for a season, but in a way that feels good and lasts. From navigating vacations without guilt to letting go of all-or-nothing thinking, this conversation is full of relatable moments, real struggles, and practical wins.

We talk about what it means to become the woman who can keep the results she creates—and why slowing down and thinking things through is the most underrated health habit of all.

Lanee brings wisdom, humor, and honesty to everything she touches. If you've ever felt like you "should know better" but still struggle to follow through, this one's for you.

WHAT YOU'LL LEARN

Why thought work matters—even if you think you're not a "feelings" person
How to handle vacation eating and still enjoy yourself without backsliding
What it takes to shift from willpower to self-trust in your everyday choices
How to stop people-pleasing and start prioritizing your own well-being
Why "bare minimum habits" are the secret to bouncing back faster

RESOURCES

Get full show notes and more information here: https://elizabethsherman.com/230

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229: When Food is Friendship

Tue, 01 Jul 2025 04:00:00 -0400

You've committed to eating better. Maybe you've even started feeling more like yourself again: more energy, fewer cravings, pants that fit the way you want them to.

But then you go to dinner with friends… and suddenly, you're halfway through a basket of fries you didn't even want, wondering how you got there.

In this episode of Total Health in Midlife, we're exploring what happens when food is more than just fuel, it's friendship, tradition, and connection. And what it means when you start making different choices.

Because it's not about discipline. It's about belonging.

And if you've ever felt torn between doing what's right for your body and doing what's expected at the table… this episode is going to explain why—and what you can do about it.

WHAT YOU'LL LEARN

Why eating out with friends can derail your best intentions—even when you had a plan
How shared food habits shape our friendships, and what happens when you want to change them
Two key mindset and behavior shifts that make social eating easier to navigate
What to do when your health goals don't match your group's habits (without blowing up your relationships)

Get full show notes and more information here: https://elizabethsherman.com/229

Hey! I love hearing from you. Send me a text. Let me know what resonated with you.

Download your free roadmap at https://elizabethsherman.com/roadmap.

228: Dare On with Jodi Silverman

Tue, 24 Jun 2025 04:07:00 -0400

Have you ever found yourself stuck in the routine of life checking off the boxes, doing everything you're "supposed to," but quietly wondering, is this really all there is? If so, you're going to love this conversation. I sat down with my new friend Jodi Silverman, the dynamic founder of the 'Moms Who Dare' community, and we talked all about rediscovering purpose, confidence, and joy through something so simple and so powerful: daring.

But don't worry, we're not talking about jumping out of planes. These are doable dares, things like smiling at a stranger, saying yes to something new, laughing more often, or simply getting quiet enough to hear yourself again. Jodi walked me through her five foundational dares and how they can help us feel more connected, creative, and truly alive. We also explored how so many of us were taught to be serious growing up and how that seriousness may be costing us our joy.

This conversation was both lighthearted and deeply meaningful. We laughed, we reflected, and we both shared personal stories of stepping out of our comfort zones. If you've been feeling a little flat or disconnected from your sense of fun and purpose, you'll walk away from this episode with real, tangible ways to shift your energy and start feeling more like you again.

Jodi also shared her amazing "30 Days of Doable Dares" freebie, which you can grab to start your own daring journey today. And if your health or your life doesn't quite feel like your own anymore, I want you to know that you're not alone. I invite you to schedule one of my "I know what to do, I'm just not doing it" strategy calls, designed for exactly this moment in life. The link is in the show notes. Until next time, keep daring.

About Jodi Silverman

A natural optimist, Jodi believes midlife isn't about slowing down—it's about stepping up! Moms Who Dare® is the go-to space for women ready to embrace adventure, purpose, and possibility. She also hosts Beyond Empty Nest, a top-ranked podcast that helps women navigate midlife with confidence, connection, and a little daring. Here, we believe DARING—stepping outside your comfort zone and trying new things—is the key to rediscovering yourself.

WHAT YOU'LL LEARN

How five simple, everyday "doable dares" like smiling, laughing, and playing can boost your mood, confidence, and overall well-being.
Why stepping slightly out of your comfort zone can be the key to rediscovering purpose, connection, and fun in midlife.
How to break free from the pressure to "be serious" and instead embrace joy, creativity, and authentic emotional expression.

Get full show notes and more information here: https://elizabethsherman.com/228

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227: The Thing Before the Thing

Tue, 17 Jun 2025 04:00:00 -0400

You think the problem is food. Or maybe it's your lack of motivation. If only you had more discipline, or found the right plan, then everything would finally fall into place—right?

But what if the real reason you're not making progress isn't about food, or workouts, or willpower?

In this episode of Total Health in Midlife, I'm pulling back the curtain on what's really getting in the way of your health habits—and it's probably not what you think. From skipping workouts to stress eating yogurt by the tub (yes, I've been there), we're diving into why so many smart, capable women are solving for the wrong problem… and how that keeps us stuck in patterns that don't serve us.

If you've ever said, "I know what to do, I just don't do it," this episode is your invitation to rethink everything you thought was the issue.

Because once you see what's really underneath the inconsistency, change becomes possible.

WHAT YOU'LL LEARN

Why willpower isn't your problem (and never was)
How cultural conditioning sets women up to misdiagnose health struggles
A simple mindset shift that makes healthy habits more doable and sustainable

Hey! I love hearing from you. Send me a text. Let me know what resonated with you.

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226: Lit Up Life with Debbie Heiser

Tue, 10 Jun 2025 04:00:00 -0400

Have you ever caught yourself wondering, How did I get here? You're doing all the right things, checking off the to-do list, showing up for everyone else but somehow, your own joy feels like an afterthought. In this episode of the Total Health in Midlife Podcast, I sit down with Debbie Heiser, Chief Igniter of The Lit Up Life, to talk about what it really takes to build a business and a life that feels fully aligned and lit up from the inside out.

Debbie and I talk about what it means to live in integrity with yourself while making good money doing work you love. We explore how so many of us, especially women, have been conditioned to downplay what we want, to stay small, and to avoid being "too much." Debbie shares how learning to own your desires, trust your decisions, and flip the script on guilt and second-guessing can completely transform not just your business, but your sense of freedom and purpose.

I also loved diving into our relationship with money and productivity, how we're praised for being busy, and how we often sacrifice self-care in favor of checking things off the list. Debbie shares her personal story of replacing a goal to "lose weight" with a much more inspiring vision: skiing at age 80. That simple mindset shift led her to take action with joy, not dread something I know so many of us need to hear.

If you've been feeling stuck, burned out, or unsure of what the next phase of your life or business should look like, this conversation will help you reconnect with your inner compass. It's not about hustling harder, it's about stepping into your clarity, honoring what lights you up, and creating a life that supports who you really are.

About Debbie Heiser:

Debbie Heiser is the Chief Igniter at The Lit Up Life; helping men and women make a lot of money, doing what they love without sacrificing what's important to them. She loves helping people transform so they can lead a juicy, lit up life. She also teaches leadership at Gonzaga University, drawing on her 20+ years as an executive in Corporate America.

Get full show notes and more information here: https://elizabethsherman.com/226

WHAT YOU'LL LEARN

How to identify what you truly want beyond the labels, roles, and people-pleasing, and design a business that supports the life you envision.
Why busy doesn't equal productive, and how shifting to inspired, values-aligned action can create more freedom, joy, and financial success.
How to reframe your relationship with money, trust your own decisions, and confidently take up space without guilt or apology.

Hey! I love hearing from you. Send me a text. Let me know what resonated with you.

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225: Answering the Question, "Is it Healthy?"

Tue, 03 Jun 2025 04:00:00 -0400

Is this healthy… or fat as sh*t?" Why That Might Be the Wrong Question Entirely.

Have you ever paused mid-scroll, staring at some sort of 'food hack' on Instagram, and wondered, "Wait… is that actually good for me?"

In this episode, I peel back the layers of that deceptively simple question and challenge the rigid good vs. bad food mindset that so many of us carry. Through a relatable Costco story, surprising examples (yes, even kale can be 'unhealthy' for some people), and a new framework called the "Three Food Buckets," I help reframe how we think about food, moving away from judgment and toward self-trust and context.

This episode dives into the exhausting cycle of all-or-nothing thinking, second-guessing every bite, and feeling like one "wrong" food choice will derail everything. I walk you through how you've been trained to treat food like a morality test and why that thinking keeps us stuck. Instead, I introduce a sliding scale approach to eating that takes into account your body, your preferences, your goals, and your actual life. No more rigid food rules. No more shame spirals. Just nuance, curiosity, and choices that actually feel good.

You'll also learn how to start practicing moderation without fear, break free from the perfectionist trap, and finally understand why your version of healthy might not look like anyone else's. Whether you're curious about fat-free yogurt or those TikTok-famous butter dates, this episode will give you permission to trust yourself, ditch the food drama, and build a flexible, sustainable approach to eating that truly works for you.

Plus, don't miss the free guide mentioned at the end; it's a practical resource to start creating your own personalized, non-restrictive food framework today.

Get full show notes and more information here: https://elizabethsherman.com/225

WHAT YOU'LL LEARN

Why the question "Is this healthy?" might be sabotaging your progress… and what to ask instead to make food choices with confidence and clarity.
How to shift from all-or-nothing thinking to a more flexible, sustainable approach to eating using my simple "Three Food Buckets" framework.
How to rebuild self-trust around food so you can stop second-guessing yourself, enjoy what you eat, and make empowered choices that align with your body and life.

Hey! I love hearing from you. Send me a text. Let me know what resonated with you.

Go to https://elizabethsherman.com/quiz

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224: When We Ignore Our Own Boundaries

Tue, 27 May 2025 04:00:00 -0400

Have you ever noticed how you can be completely on it in one area of your life, like nailing your eating habits and moving your body, while completely bulldozing your own rules in another? You know that getting enough sleep makes you feel amazing, yet you stay up for just 'one more' episode. Or you set a boundary around your phone use, only to immediately check Instagram the next morning. Why do we do this?

This episode of The Total Health and Midlife Podcast dives into the deeper reasons why we override our own boundaries, and spoiler alert, it's not about willpower. If you've ever found yourself breaking the very rules you set for yourself, this episode is for you.

We like to tell ourselves that discipline and self-control are the answers, but if that were true, we wouldn't keep repeating the same patterns. The real issue? Disconnection. When we don't intentionally build in rest, pleasure, and fulfillment, we end up stealing moments of false pleasure, doom scrolling, mindless snacking, or binge-watching late at night.

I share personal experiences, client stories, and the psychology behind why we sabotage our own boundaries. You'll learn why self-trust is the key to making lasting change and how shifting your approach to boundaries can help you actually honor them rather than feeling like you're constantly failing yourself.

So, what's your version of 'just one more bite' or 'just five more minutes'? Where do you override your own best intentions, not because you're weak, but because something deeper is missing? We challenge the belief that productivity must always come before pleasure and explore small, powerful ways to reconnect with what you truly need.

If you're ready to stop fighting yourself and start building trust in your decisions, this episode will show you how to create real, sustainable change without relying on willpower alone. Tune in now to start showing up for yourself in a way that feels supportive, not restrictive.

Get full show notes and more information here: https://elizabethsherman.com/224

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223: Midlife, Anxiety, & Alcohol

Tue, 20 May 2025 04:00:00 -0400

What if the very thing you use to unwind is actually keeping you stuck? Have you ever woken up in the middle of the night with your heart racing and your mind spinning, wondering why you feel so anxious? Or maybe you notice a lingering unease throughout your day, a quiet hum of worry that you can't quite place.

Most of us chalk it up to stress, hormones, or just the realities of midlife. But what if there's another hidden factor that's fueling your anxiety, one that's so ingrained in our daily habits that we rarely question it? In this episode, we're peeling back the layers on alcohol and anxiety, exploring how that evening glass of wine or celebratory cocktail might not be helping you relax as much as you think.

You don't have to quit drinking, but what if you just paid attention? I share my personal journey of re-evaluating my relationship with alcohol, not because I had to, but because I wanted to feel better. I unpack the science behind why alcohol disrupts sleep, triggers stress hormones, and fuels anxiety, especially for women in midlife.

From cultural conditioning to brain chemistry, I explore how alcohol can create a cycle that keeps us feeling on edge without us even realizing it. But this isn't an all-or-nothing conversation. Instead of making a case for quitting, I offer an invitation to experiment, to notice, and to ask yourself, "Is alcohol actually making you feel the way you want to feel?"

The goal isn't to give up something you love… It's to figure out if it's truly adding to your life. Through my 'Decide Ahead of Time' framework, I walk you through the small, intentional shifts that can lead to big changes. I share how making mindful decisions around drinking, rather than following automatic habits, can help you regain control over your anxiety and sleep.

If you've ever wondered why you feel anxious for no apparent reason or why your sleep isn't as restorative as it used to be, this episode is for you. It's not about judgment or restriction, it's about awareness and choice.

Tune in for practical strategies, eye-opening insights, and a new way to think about alcohol and your well-being.

Get full show notes and more information here: https://elizabethsherman.com/223

Hey! I love hearing from you. Send me a text. Let me know what resonated with you.

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222: Learning to Trust Yourself with Dawn Ledet

Tue, 13 May 2025 04:00:00 -0400

What if the reason you're struggling to follow through on your health goals isn't a lack of willpower—but a lack of self-trust?

In this episode of the Total Health and Midlife Podcast, I sit down with Self-trust Coach and author, Dawn Ledet to unpack why we often fall off track with our wellness intentions. Dawn reveals that missed goals aren't a sign of self-sabotage or failure; they're simply feedback. Instead of beating ourselves up, we can rewire our inner dialogue, build trust in our decisions, and finally create lasting consistency in our habits.

Dawn introduces her three-part framework for self-trust—making decisions, following through, and having your own back—while exposing the common mental traps that keep us stuck. She explains how our brains are wired to focus on past failures, distort our present, and predict future disappointment, making it easy to give up before we even begin.

But with simple shifts in how we talk to ourselves, including creating a personalized "comfort plan" to navigate moments of discomfort, we can break the cycle of self-doubt and move forward with confidence.

If you've ever told yourself, "I should be able to do this, but I just don't," this episode will change the way you approach your health goals. Learn how to trust yourself, silence the inner critic, and build a foundation for long-term success.

Don't miss Dawn's expert insights, and be sure to check out her 7-Day Self-Trust Boost series to start strengthening your self-trust today.

About Dawn Ledet

Dawn Ledet is a certified life coach, former corporate sales executive, and author of Master Your Inner Dialogue: Transform Your Self-Talk for Goal Success. Her mission is to empower women to build unshakable self-trust and master their inner dialogue by transforming the way they approach their goals. Through her coaching, Dawn teaches women how to turn goal-setting into a journey of personal growth, where achieving goals isn't just the outcome but the tool for cultivating clarity, confidence, and ease. By helping women rewrite self-sabotaging narratives, she equips them to trust themselves deeply and create a life aligned with their true potential.

Get full show notes and more information here: https://elizabethsherman.com/222

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BONUS: Why You Overeat

Thu, 08 May 2025 18:04:00 -0400

You know those moments where you're standing in the kitchen, not even hungry, just… eating?

You're not alone. And more importantly? There's nothing wrong with you.

In this short and powerful bonus episode, I'm sharing what's really behind the patterns of overeating so many midlife women struggle with, and why it's not about the food at all. We're talking about the invisible forces behind our choices, and the subtle ways we've been taught to use food to cope, distract, reward, and even just get through the day.

I'll tell you what happened the night I ordered way too much Indian food (on purpose), what it taught me about self-trust, and how even wearing a glucose monitor recently pulled me right back into old patterns.

If you've ever said, "I know better. Why can't I do better?" this episode will meet you with compassion, truth, and a new way forward.

In this episode, you'll hear:

Why diets don't solve overeating (and what does)
What overeating is actually trying to do for you
How to recognize the moment things start to spiral—and how to stop it with kindness instead of control

You'll walk away with a different lens on your relationship with food - and the first steps to building real peace with it.

Resources mentioned in this episode:

Download the free guide: 82 Reasons You Overeat That Have Nothing to Do with Food

Save your seat for the free class: How to Stop Overeating (Without Going on a Diet)

Hey! I love hearing from you. Send me a text. Let me know what resonated with you.

Download your free roadmap at https://elizabethsherman.com/roadmap.

221: Menopause, Sleep, Stress, & Recovery

Tue, 06 May 2025 04:00:00 -0400

We think that health is all about eating and exercising.

But that's not the whole story.

If you've ever felt like you're doing everything "right," eating well, exercising, and following all the health rules, but still not seeing the results you expect, this episode is for you. The truth is, diet and exercise are only part of the equation.

What's often missing? Stress, sleep, rest, and recovery. These are the overlooked pillars of true health, especially in midlife when your body starts playing by a whole new set of rules. In today's episode, we dive deep into why prioritizing rest isn't a luxury. It's a necessity for real, lasting health.

We live in a world that glorifies doing more, pushing harder, and ignoring the warning signs of burnout. But as women in midlife, we can't afford to keep running on empty. When stress levels soar and sleep suffers, our bodies react in ways that sabotage even the best intentions, holding onto weight, ramping up cravings, and making us feel stuck despite our efforts.

This episode unpacks how chronic stress impacts your metabolism, hormones, and overall well-being. More importantly, we'll explore practical shifts to help you restore balance so you can finally see progress without burning yourself out in the process.

If you've ever blamed yourself for not having enough willpower or discipline, it's time to change the narrative. Your body isn't working against you, it's trying to protect you. And once you understand how stress and recovery play into the bigger picture, you can start making real, meaningful changes that actually stick.

Tune in as we break down the science of stress, the power of sleep, and why true health isn't just about what you do but also about how well you rest and recover.

Get full show notes and more information here: https://elizabethsherman.com/221

WHAT YOU'LL LEARN

Why eating right and exercising aren't enough. Discover the missing piece that's secretly running the show in midlife health.
How stress, sleep, and recovery impact weight loss and hormones. And why ignoring them could be sabotaging your progress.
The surprising reason you feel stuck despite doing everything "right," and the simple shifts that can help you break free.

Hey! I love hearing from you. Send me a text. Let me know what resonated with you.

Download your free roadmap at https://elizabethsherman.com/roadmap.

220: What to Expect in Maintenance

Tue, 29 Apr 2025 16:25:00 -0400

Have you ever made progress with your health… and then, slowly, without realizing it, started letting the little things slide?

In this episode, I dive deep into a universal experience in health journeys: the quiet backslide that happens after success. I call it the "cocky syndrome," that phase where we get a little too confident, start cutting corners, and convince ourselves it's just balance or moderation. But when the momentum starts slipping and we don't feel as good as we used to, we're left confused, frustrated, and often blaming ourselves.

But here's the real magic of this conversation: I don't leave you in the spiral of guilt. Instead, I normalize this phase and reframe it as a critical part of the long-term health process. Maintenance isn't failure or stagnation, it's success that needs nurturing.

This episode will leave you feeling seen, equipped, and empowered to shift from all-or-nothing thinking to a more compassionate, sustainable relationship with your health. You're not broken. You're just in the part of your journey where real growth happens.

Get full show notes and more information here: https://elizabethsherman.com/220

WHAT YOU'LL LEARN

Why feeling better after building healthy habits can actually trick your brain into letting them go and what to do instead.
The surprising truth behind "cocky syndrome" and how it quietly sneaks into your routine right after success.
How to shift from all-or-nothing thinking to a more sustainable, empowering approach to maintenance without starting over.

Hey! I love hearing from you. Send me a text. Let me know what resonated with you.

Download your free roadmap at https://elizabethsherman.com/roadmap.

219: Graceful Mom with Kim Damon

Tue, 22 Apr 2025 04:00:00 -0400

What if the key to transformation isn't about doing more but about being more?

In this episode, I sit down with Kim Damon, a true expert in personal growth and transformation, to explore the deep shifts that lead to lasting change. Kim shares her journey of breaking through limitations, embracing authenticity, and stepping into a life of purpose. Her insights challenge the conventional approach to self-improvement, encouraging us to move beyond surface-level tactics and into profound, identity-based transformation.

Throughout our conversation, Kim reveals the mindset shifts and emotional breakthroughs that pave the way for real success. She dives into the hidden beliefs that hold people back and offers practical strategies to rewire thought patterns for growth. Whether you're facing a career shift, personal roadblocks, or simply looking to elevate your life, Kim's wisdom will resonate deeply.

Join us as we uncover the power of self-awareness, the courage to embrace change, and the steps to becoming the person who naturally attracts the life they desire. This episode is a must-listen for anyone ready to step out of their comfort zone and into their highest potential.

About Kim Damon

Kim Damon is the founder and creator of Midlife Discoveries - Worthy Moms. She is a certified life and enneagram coach and host of the "Midlife Worthy Moms" podcast. She helps midlife moms that struggle in relationships with their grown children, find healing and connection. Her experience of being in and out of estrangement, led her to reaching out and helping other moms.

Get full show notes and more information here: https://elizabethsherman.com/219

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218: How to Get Back on Track

Tue, 15 Apr 2025 04:00:00 -0400

Ever started strong with your health habits, only to fall off track and feel like a failure? What if I told you that relapse isn't proof you've failed... it's actually, part of the process?

In this episode of the Total Health in Midlife podcast, I'm breaking down the biggest mindset shift that separates those who succeed from those who stay stuck.

You'll learn why slip-ups happen, how to stop them from turning into full-blown backslides, and the one question that will completely change how you handle setbacks. If you've ever thought you just need more willpower to stay consistent, this episode will change everything.

Tune in now because the goal isn't to be perfect; it's to keep going.

Get full show notes and more information here: https://elizabethsherman.com/218

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217: How Fitness Impacts Your Menopause Symptoms

Tue, 08 Apr 2025 04:00:00 -0400

Are you struggling with hot flashes, brain fog, stubborn weight gain, or low energy? What if I told you that the solution isn't about pushing harder, but training smarter? In this episode, I'm diving into how the right kind of exercise, especially strength training can help ease menopause symptoms, boost energy, and keep you feeling strong and capable as you age. And the best part? You don't need long, grueling workouts to see results.

For years, we were told that the key to fitness was spending hours sweating it out at the gym. But in midlife, that approach doesn't just stop working, it actually works against us. I'll break down why traditional exercise methods often fail women over 40 and how stress from overtraining can make symptoms worse. Instead, I'll share a more effective strategy: short, strength-based workouts that build muscle, protect bone density, and improve metabolism, all in just 20 minutes a day.

I also get personal in this episode, sharing how I transitioned from long gym sessions to quick, efficient at-home workouts after an injury. I'll explain how movement impacts everything from blood sugar balance to mental health and offer simple ways to incorporate strength training into your routine without the overwhelmed. Plus, I'm giving away a FREE "20-minute workout plan" to help you get started right away.

If you're ready to ditch the all-or-nothing mindset and find a fitness routine that truly supports your body in midlife, this episode is a must-listen. Grab your free workout plan and start training smarter, not harder.

Get full show notes and more information here: https://elizabethsherman.com/217

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216: HEALED with Sarah Sparks

Tue, 01 Apr 2025 04:00:00 -0400

Midlife is a time of transformation, not crisis. If you've ever felt weighed down by emotions you can't quite name or struggled with fatigue despite doing "all the right things," you're not alone.

In my conversation with Soul Alignment Coach Sarah Sparks, we explored the deep connection between emotional well-being and physical health. Sarah's 'HEALED' process—a six-step journey designed to release emotional burdens and reconnect with your true self—offers a powerful way to find clarity, ease, and renewed energy.

One of the most powerful insights Sarah shared is that healing isn't just about fixing what's wrong; it's about embracing who we truly are. So often, we fight against change, trying to push through discomfort instead of listening to what our emotions and bodies are telling us.

But what if midlife is an invitation to pause, realign, and step into a more authentic, peaceful version of ourselves? Through emotional release and deep self-awareness, we can break free from old narratives and create a life that feels lighter, freer, and more in flow.

About Sarah Sparks

Sarah Sparks, founder of Create The Spark, LLC, is a sought-after spiritual business advisor, ordained minister, and best-selling author. She helps female business owners align spirituality with success, creating ease and abundance. A former government professional, she now runs a thriving soul-led business serving clients worldwide. As a speaker and podcast host, she inspires others to align their soul with their business for greater fulfillment.

Get full show notes and more information here: https://elizabethsherman.com/216

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215: Preparing for Plateau

Tue, 25 Mar 2025 05:00:00 -0400

What if I told you that hitting a plateau isn't a sign of failure, but actually proof that your body is working exactly as it should? If you've ever felt stuck—doing everything "right" but seeing no progress—you're not alone. Plateaus are a natural part of any weight loss journey, yet most people aren't prepared for them. Instead of panicking or making drastic changes, what if you could anticipate them and navigate through them with confidence?

In this episode, we uncover why plateaus happen, what they really mean for your progress, and the most effective ways to push through without resorting to extremes. You'll learn how to track progress beyond the scale, why your body adapts over time, and how to set yourself up for success 'before' a plateau even happens. Plus, I share a real-life client story of how she overcame a six-week stall by trusting the process—without cutting more calories or over-exercising.

If you've ever hit a standstill and thought, "Maybe I should just give up," this episode is for you. By the end, you'll have a clear plan to approach plateaus with patience, strategy, and a mindset that keeps you moving forward. Tune in now—you'll thank yourself later.

Get full show notes and more information here: https://elizabethsherman.com/215

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BONUS: I Gained Weight - Here's what I'm doing about it

Wed, 19 Mar 2025 04:57:00 -0400

Spring is here, and with it comes that familiar nudge—you want to feel better in your body, but the thought of another diet? Absolutely not. You've been down that road before, and you know how it ends.

But here's the problem: health has become so confusing. One person says cut carbs, another says eat more protein, and somehow, even water is controversial now. It's overwhelming. So instead of moving forward, you put it off for another day, waiting until you have all the answers.

In this episode, I'm breaking down why that all-or-nothing approach is keeping you stuck and what to do instead. I'll share my own recent wake-up call—how I caught myself slipping into habits that didn't serve me and what I did without punishing myself, restricting food, or going to extremes.

If you've been feeling off track but don't want to fall into the trap of another diet, this episode is for you. You'll walk away with a whole new way of thinking about health—one that actually works for your life, not against it. Plus, I'm sharing why my upcoming Spring Reset Workshop on March 28th is exactly what you need to cut through the noise and start feeling good again.

It's time to stop second-guessing and start making progress. Let's do this together.

Hey! I love hearing from you. Send me a text. Let me know what resonated with you.

Download your free roadmap at https://elizabethsherman.com/roadmap.

214: Meeting Yourself Where You're At

Tue, 18 Mar 2025 05:00:00 -0400

Have you ever felt like you're constantly falling short of your health goals—like no matter how hard you try, you just can't seem to make lasting changes? What if the problem isn't you, but the approach you're taking?

In today's episode, we're tackling the mindset shifts that could completely transform your health journey. If you've ever been stuck in the cycle of high hopes followed by disappointment, this conversation is for you. We're diving into why the relentless 'shoulds' in your head are doing more harm than good, and how accepting where you are right now might actually be the key to moving forward.

We've been conditioned to believe that success comes from pushing harder, setting aggressive goals, and never letting ourselves 'slip up.' But what if that's the very thing keeping us stuck? In this episode, I'm sharing a game-changing perspective on why unrealistic expectations set us up for failure—and how shifting to a more compassionate, sustainable approach can finally help you build the consistency you crave. Plus, I'll walk you through a simple, three-step process that my clients use to rebuild self-trust and take back control of their health—without guilt or self-criticism.

If you're tired of feeling like you're constantly failing, this episode will give you the tools to break free from that cycle. You'll learn how to set goals that actually work for your real life, how to move past all-or-nothing thinking, and why meeting yourself where you are is the most powerful thing you can do for your health. No more unrealistic 'shoulds'—just real, lasting progress.

Hit play now and take the first step toward a healthier, more empowered you.

Get full show notes and more information here: https://elizabethsherman.com/214

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213: Clutter & Your Health

Tue, 11 Mar 2025 05:00:00 -0400

Have you ever walked into a messy kitchen or a cluttered bedroom and felt an invisible weight settle on your shoulders? The truth is, your environment isn't just a backdrop to your life—it's a powerful force shaping your habits, energy, and health.

In this episode, I uncover how clutter impacts your mental clarity, emotional well-being, and even your ability to maintain healthy routines. From messy counters making meal prep feel overwhelming to a cluttered table derailing mindful eating, you'll hear how your space might be holding you back in ways you never realized.

Through relatable client stories and actionable insights, this episode reveals the hidden link between your physical surroundings and your overall health. You'll learn how clearing even one small area—like a corner of your kitchen or a cluttered nightstand—can spark a ripple effect of positive change, making healthier habits feel more accessible and inviting. Plus, you'll hear practical tips for starting small, building momentum, and reclaiming your space without the pressure of perfection.

Ready to transform your home and health one simple step at a time? Tune in now to discover how to clear the clutter, unlock your motivation, and create an environment that supports the life you deserve.

Don't miss it—this episode might just change the way you see your space forever.

Get full show notes and more information here: https://elizabethsherman.com/213

Hey! I love hearing from you. Send me a text. Let me know what resonated with you.

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212: Liking Your Reasons vs. Believing Your Excuses

Tue, 04 Mar 2025 04:00:00 -0500

Have you ever hit snooze on your alarm, promising yourself you'll walk later, only for later to never happen? Or told yourself, 'It's just one chocolate-covered almond,' only to feel a pang of guilt afterward? These tiny moments of negotiation with yourself can leave you wondering: am I being kind to myself, or just letting myself off the hook?

In today's episode, we're diving into that tricky gray area where reasons meet excuses. How do you tell the difference between a choice that genuinely serves you and one that holds you back from your health goals?

Join me as I tackle one of the most common questions I hear: how do I balance self-compassion with accountability? We'll explore how to make thoughtful decisions in moments of stress, fatigue, or temptation that align with your long-term health goals—and leave you feeling confident instead of regretful. With relatable examples, actionable tips, and mindset shifts, I'll show you how to break free from the all-or-nothing trap and trust yourself to make the right call.

If you're ready to stop starting over on Monday and want to build the self-trust that leads to lasting change, this episode is for you. Tune in now to discover the tools you need to navigate life's messy middle and create a balanced, healthy life you're proud of!

Get full show notes and more information here: https://elizabethsherman.com/212

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211: Menopause & Your Diet

Tue, 25 Feb 2025 04:00:00 -0500

Have you ever wondered if the food you eat could be making your menopause symptoms worse?

In this episode, I explore a topic that impacts every woman navigating midlife: how nutrition can either ease or intensify menopause symptoms. From sudden hot flashes to sleepless nights and stubborn weight gain, I share how simple changes to your diet can help you feel more in control. And no, it's not about giving up your favorite foods or following restrictive plans—it's about tuning in to your body's needs and making shifts that actually work.

I opened up about my own journey through perimenopause, where I faced the frustrating reality that all the health rules I'd followed for years suddenly stopped working. Like so many women, I experienced brain fog, joint pain, and energy crashes that made me feel like a stranger in my own body. Through trial and error, I learned how to interpret these changes as my body's way of asking for something different—and discovered how to meet those needs through balanced nutrition and self-care.

I'll show you how to identify common triggers, like alcohol or processed carbs, that might worsen your symptoms, and how to build meals that support your hormonal health. I'll also challenge some common myths about menopause—like the idea that weight gain is inevitable or that medication is your only solution. Instead, I'll walk you through a personalized, health-first approach that helps you reclaim your energy, improve your mood, and feel better than you have in years.

Menopause doesn't have to feel like an uphill battle. This stage of life is an opportunity to reconnect with your body and step into a confident, vibrant, and thriving version of yourself. Let's redefine what midlife can look and feel like together. Tune in—I promise, it's a game-changer!

Get full show notes and more information here: https://elizabethsherman.com/211

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210: Breaking Free from Debt & Enjoying Life with Germaine Foley

Tue, 18 Feb 2025 04:00:00 -0500

What's the secret to building wealth without sacrificing the joys of life?

In this episode of Total Health in Midlife, I sit down with Germaine Foley, a Certified Life and Money Coach, to uncover the mindset shifts and actionable strategies that help women break free from financial stress. Germaine shares her deeply personal story of paying off over $200,000 in debt while still enjoying life's luxuries, like travel and dining out. We dive into how aligning your spending with your values can create a more fulfilling and sustainable path to financial security.

If you've ever felt stuck in a paycheck-to-paycheck cycle or overwhelmed by debt, Germaine's "Do Both Method" offers a fresh perspective. Together, we discuss how to create financial systems that allow for both saving and living, ensuring you don't wait until retirement to enjoy life. Germaine's warmth, honesty, and practical insights will leave you inspired to rethink your relationship with money.

Get ready to transform your financial habits without giving up the things you love. Tune in now and take the first step towards a balanced, empowered life!

About Germaine Foley

Germaine Foley is a Certified Life and Money Coach for women who make good money but aren't building wealth. She helps them take control of their finances and build wealth without losing the freedom to travel &/or buy nice things.

Germaine came to this work because she found herself in over $200k worth of debt and with very little savings even though she had a really good income. She figured out how to build wealth AND enjoy life at the same time and now teaches others how to do the same.

Get full show notes and more information here: https://elizabethsherman.com/210

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209: Menopause Survival Guide: Pt 2 The Lifestyle Shifts That Actually Work

Tue, 11 Feb 2025 04:00:00 -0500

Have you ever felt like your body has suddenly turned into a puzzle you can't solve? Despite eating "right" and exercising, the weight creeps on, energy levels plummet, and frustration boils over.

In this episode, we're peeling back the layers on why so many women feel blindsided by the changes in midlife, and why your body isn't broken—it's just changing. You'll learn why the health strategies that worked in your 20s and 30s no longer apply, and how embracing lifestyle adjustments tailored to this phase of life can help you feel stronger, more vibrant, and back in control.

Through personal stories and practical advice, this episode explores the emotional toll of midlife changes and demystifies the confusion around menopause. Discover how shifts in hormones affect everything from your metabolism to your mood, why "pushing harder" can backfire, and how tuning into your body's signals can transform your approach to health. If you're ready to stop spinning your wheels and start feeling like yourself again, this conversation is for you.

Don't miss this deep dive into the strategies that empower midlife women to reclaim their health and vitality. Tune in now to unlock insights that could be the game-changer you've been waiting for!

Get full show notes and more information here: https://elizabethsherman.com/209

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208: Menopause Survival Guide: Pt 1 Why We Feel Stuck

Tue, 04 Feb 2025 04:00:00 -0500

"Why didn't anyone tell me about menopause?" If you've ever found yourself blindsided by symptoms like brain fog, hot flashes, or weight gain, you're not alone. For generations, women have faced this transformative stage with little guidance and a lot of stigma.

In this episode, I pull back the curtain on menopause, diving deep into the reasons it's so overwhelming and misunderstood. From the myths that silence us to the ripple effects on our health, energy, and emotions, we're uncovering it all. This isn't just about coping; it's about seeing this stage as an opportunity for transformation.

If you've felt stuck or confused about what's happening to your body, this episode is your guide to finding clarity, empowerment, and hope. By the end, you'll see that menopause doesn't have to be a struggle—it can be a moment to reclaim control of your health and step into a vibrant new chapter.

Ready to change the story? Tune in now to learn how.

Get full show notes and more information here: https://elizabethsherman.com/208

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207: My Friends Are Using Ozempic. Should I?

Tue, 28 Jan 2025 04:00:00 -0500

Have you ever wondered if the latest weight-loss miracle drugs are the answer to finally achieving the body and peace of mind you've been chasing—or if they might come with unexpected strings attached?

In this episode of the Total Health in Midlife Podcast, I explore the hype surrounding GLP-1 drugs like Ozempic and Wegovy, which promise rapid weight loss. I unpack their appeal, from quieting food noise to delivering quick results, while highlighting the bigger picture often overlooked: what happens when you stop taking them, the emotional toll of weight regain, and the risks of relying on external fixes without addressing deeper issues.

Sharing my personal story of extreme dieting and bodybuilding, I reflect on how chasing thinness left her unfulfilled and underscores that true health and confidence go beyond the scale. Whether you're considering these medications or seeking a sustainable approach, I emphasize the importance of cultivating self-compassion, sustainable habits, and a positive relationship with your body.

If you're ready to explore a holistic path to health, tune in and redefine what health looks like with me as your guide!

Get full show notes and more information here: https://elizabethsherman.com/207

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206: Mind, Money, & Motion with Marie Burns

Tue, 21 Jan 2025 04:00:00 -0500

Did you know the way you manage your money could mirror how you care for your health?

In this episode of Total Health in Midlife, I sit down with Marie Burns, a Certified Financial Planner and former Registered Dietitian, to explore the fascinating connection between financial habits and physical well-being.

Marie shares how behaviors we learned in childhood influence our choices today and how rewriting those narratives can lead to greater balance and confidence. We discuss why financial wellness and physical health are deeply intertwined, offering practical tips to take charge of both.

From uncovering your "money personality" to understanding how stress impacts your finances and health, this episode is packed with relatable stories, actionable advice, and tools you can use to start making positive changes. Whether you're looking to feel more empowered in managing your money or inspired to create a healthier lifestyle, this conversation will leave you with fresh perspectives and a renewed sense of possibility.

Don't miss the valuable insights Marie shares about living more balanced and vibrant midlife.

About Marie Burns

Marie Burns, a Certified Financial Planner (CFP) with insurance and securities licenses, has been advocating for clients as a financial advisor for over 20 years.

She has helped clients with their financial lives in a fiduciary capacity in a bank setting, accounting firm, at Vanguard, at a financial planning firm, and now writes and speaks and has her own practice with an independent Registered Investment Advisory firm called Focus Point Planning.

She enjoys cooking, reading, walking, hiking, Zumba, and especially creating memories with family and friends.

Get full show notes and more information here: https://elizabethsherman.com/206

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205: How Body Image Changes in Midlife

Tue, 14 Jan 2025 04:00:00 -0500

Have you ever looked in the mirror and wondered when the reflection looking back at you changed? Maybe you thought by this point in your life, you'd have stopped caring about how you look. Instead, you find yourself navigating new challenges—not just about weight, but about the profound ways your body evolves in midlife. What if I told you that the struggles you're feeling aren't just about aging but about reclaiming a power that was never meant to be lost?

In this episode of Total Health in Midlife, I dive into the untold story of women in midlife and their shifting body image. From unexpected changes in hair texture and skin to the surprise of needing reading glasses, these aren't just physical transformations—they're emotional markers of time, identity, and resilience. We'll explore why these changes can feel so challenging and how societal narratives have shaped our perception of aging. But more importantly, we'll uncover how to flip the script and embrace a new story about what it means to be a woman in this stage of life.

I share my own experiences and those of my clients, highlighting the emotional weight of catching your reflection and seeing someone you barely recognize. Yet, this isn't about fighting aging. It's about challenging outdated myths, understanding the deeper layers of our struggles, and reclaiming the strength and wisdom that midlife offers. From debunking fears about menopause to redefining body care, this episode is packed with insights that will transform the way you see yourself.

So, if you've ever felt invisible, irrelevant, or frustrated with your body's changes, this conversation is for you. Join me as we peel back the layers of aging and body image to uncover the powerful truth about midlife. You might just find that what's ahead is even more beautiful than what's behind.

Get full show notes and more information here: https://elizabethsherman.com/205

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204: How to Create Sustainable Health Habits

Tue, 07 Jan 2025 04:00:00 -0500

Have you ever found yourself starting the year with big health goals, only to feel like you've fallen short by February? What if I told you the problem isn't a lack of willpower or discipline, but a critical mistake almost everyone makes when trying to overhaul their health?

In this episode, I'll reveal the key reason traditional health plans don't work and share a completely different, counterintuitive approach that could transform the way you think about your health goals—no more exhausting cycles of starting over.

I'll dive into what I call the "River of Misery," that emotional space where trying to maintain new habits feels overwhelming and tempting you to give up. You'll hear about Claire, a client of mine, who struggled with all-or-nothing expectations and learned how to create a realistic plan that could bend without breaking. I'll also introduce you to the concept of "B Minus Habits"—a sustainable way to make progress without the pressure of perfection.

If you've ever said, "I know what I should be doing, but I just can't get myself to do it," this episode is for you. I'll explain why knowing isn't enough, how to set achievable goals that work in real life (not just on paper), and why having a coach can make all the difference. I'll also share how breaking free from perfectionism isn't just about you—it's about the legacy you leave for the next generation.

So, are you ready to stop starting over and start building habits that stick? Tune in to learn how you can embrace small, realistic changes to create lasting health transformations—even when life gets messy.

Get full show notes and more information here: https://elizabethsherman.com/204

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203: Listener QA: Moving to Mexico

Tue, 31 Dec 2024 04:00:00 -0500

Have you ever wondered what it would be like to leave behind the fast-paced American lifestyle and start anew in a foreign country? Maybe you've seen my posts about the gorgeous beaches, slower pace, and affordable living in Mexico and thought, "Could I really do this?" In this episode, I'm pulling back the curtain on what nearly eight years of living in Mexico has really been like—the good, the challenging, and the life-changing lessons I've learned along the way.

From navigating language barriers to discovering a simpler, more intentional way of living, I'm sharing the unexpected shifts that have shaped my expat experience. I'll talk about why I've resisted doctor visits, the surprising longevity of my workout clothes, and how our community rallied around us when we faced challenges like losing power shortly after moving. You'll also get the behind-the-scenes scoop on our House Hunters International episode and why life here feels safer than I ever expected.

If you've ever dreamed of living in a tropical paradise or stepping away from the pressures of modern American life, this episode offers an honest, unfiltered look at expat life. Whether you're seriously considering a move or just curious, I hope my story inspires you to think differently about what's possible for your future. Let's dive into your biggest questions about daily life, cultural differences, and the real trade-offs involved in creating a new life abroad.

Tune in for a heartfelt, eye-opening conversation about redefining what really matters, finding community, and embracing a life that's simpler, richer, and full of unexpected blessings.

Get full show notes and more information here: https://elizabethsherman.com/203

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Goal Setting Series Episode 4: Maintaining Motivation

Mon, 30 Dec 2024 04:00:00 -0500

"Motivation is not merely a fleeting spark but a flame we can tend to."

Join me as I dive into the intricate realm of sustaining motivation, navigating its fickle nature, and discovering the tools to keep it burning bright even on the darkest days.

Through shared experiences and proven strategies, this episode will empower you to conquer slumps and find delight in the journey. Unpacking the potency of profound emotions and cherishing seemingly small victories, you will learn practical tools to fuel your drive while chasing your aspirations.

I also want to give a big shout-out to all of you who have been on this journey with me throughout this goal-setting series. Your continuous drive to push forward, celebrate victories, and believe in yourselves is both inspiring and empowering.

It's worth remembering that it's not solely the attainment of your goals that matters, but the joy and fulfillment derived from them.

So, let's continue to pursue this journey of health, vitality, and resilience. Listen in for more enlightening conversations and don't forget to keep your goals fun and your motivation high!

Get full show notes and more information here: https://elizabethsherman.com/podcast/goal-setting-4

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Goal Setting Series Episode 3: Navigating Obstacles

Sun, 29 Dec 2024 04:00:00 -0500

What if the hurdles in our lives could become the stepping stones to our ultimate goals?

Buckle up as I explore an enriching dialogue about overcoming challenges in the goal-setting process, specially designed for you. I tackle the universal struggle of managing your time, offering concrete strategies for getting past this obstacle and making time for what it is that you want.

In the episode, I offer a comforting reminder of the resources and support available to you.

This isn't just about overcoming hurdles, it's about transforming obstacles into sources of growth and resilience.

So, let's do this together, learning to embrace challenges, remain focused, and ultimately, achieve our goals.

Get full show notes and more information here: https://elizabethsherman.com/podcast/goal-setting-3

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Goal Setting Series Episode 2: Understanding and Overcoming Myths

Sat, 28 Dec 2024 04:00:00 -0500

What if the major roadblocks hindering your progress are not your capabilities but the myths surrounding goal-setting you've subscribed to? Join me, as we debunk common misconceptions about goal setting, especially those that might be wreaking havoc in your midlife transition.

Together, we'll uncover the truths and reshape our perspective towards setting goals - those that are not only achievable but also fulfilling. Let's move away from the overwhelming belief of making sweeping changes all at once or solely relying on willpower, and instead, focus on making small yet sustainable changes that harmonize with your current life situation.

Are you ready to challenge the widely held beliefs that often trap us in a cycle of frustration and disappointment? Tune in as I share insights and practical strategies for setting goals that align with who you are and the unique circumstances of your life.

I explore the importance of setting realistic goals, the power of baby steps, and the necessity of understanding your current life circumstances in setting goals. We're not just debunking myths but empowering you to make meaningful strides in your journey toward lasting success.

Remember, this journey is not a race, and your goals are yours alone, so they should resonate with you, not some societal norms or expectations. So, let's rise above the fog of misconceptions and set a clear path toward our true desires!

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Goal Setting Series Episode 1: Setting Realistic Goals

Fri, 27 Dec 2024 04:00:00 -0500

Are your goals often oversized and unrealistic, leading to feelings of failure and disappointment when you can't meet them?

Join me as I redefine goal setting in the context of midlife, focusing on the power of achievable, behavior-focused goals that lead to lasting change. I share personal experiences and insights, shedding light on the necessity of meeting ourselves where we currently are in life.

We challenge the norm, demonstrating that it's entirely okay, and even necessary, to adjust and evolve our goals as we grow, highlighting the importance of flexibility in this process.

I also talk about common goal-setting myths, debunking them one by one. I illuminate the value of adaptability and the power of taking small, deliberate steps towards your future.

I invite you to journey with me, transforming your aspirations into attainable realities, and making this year a year of true growth and fulfillment. Get ready to change your perspective on goal setting and align your goals with your life!

Tune in, and let's shape an amazing day together.

Get full show notes and more information here: https://elizabethsherman.com/podcast/goal-setting-1

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HHS Episode 4: Prioritizing Yourself vs The Virtuous Caregiver

Tue, 24 Dec 2024 04:00:00 -0500

Are you feeling the pressure of creating the perfect holiday experience? Ready to break free from the myth of the virtuous caregiver and the associated holiday stress?

Join me as I debunk this damaging myth and provide practical strategies to simplify your holiday agenda. I address the self-imposed and external pressures that come with the holiday season and how they can impact your health. Discover how your worth isn't tied to your holiday hustle and why it's vital to put your well-being back on the priority list.

Listen in as I explore the concept of creating peace and connection during the holidays. I help you identify the tasks that truly matter and those that you can strike off your holiday to-do list. Uncover how to create an anchor of desired feelings that will guide your decisions and allow you to genuinely enjoy the season.

I also dive into the importance of prioritizing self-care during the holidays, providing you with tools to recognize when you're feeling overwhelmed and giving you permission to step back and focus on yourself.

Let's redefine the holiday season and reclaim your peace, presence, and authentic joy.

Get full show notes and more information here: https://elizabethsherman.com/hhs-4

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HHS Episode 3: Holiday Health Bare Minimums

Tue, 17 Dec 2024 04:00:00 -0500

Haven't we all been there? Trapped in the holiday chaos, stretching ourselves too thin to cater to everyone else's needs, but ours?

This episode peels back the layers on a game-changing strategy for the holidays - the idea of bare minimums. These are small, easy changes that can keep us sane and healthy amidst the festive frenzy.

I debunk the myth that the holiday season is just another time of the year and expose the invisible workload that often accompanies this special period. I aim to ensure you don't vanish into the to-do list.

I then dig deeper into the bare minimum concept during the holiday season. These are non-negotiable habits that serve as your health safety net while keeping you grounded amid the holiday whirlwind. I lay out practical tips to establish and maintain these personal habits, no matter how wild things get.

I wrap up the episode and shed light on the importance of integrating these bare minimums into your holiday routine. I share insights on how to ensure these habits stick and how to leverage personal motivations to stay on track. I also serve up tips on how to make the holidays slightly easier and get the most out of your downtime.

Trust me, prioritizing your health and well-being during the festive season is crucial, and finding the right balance amidst the holiday bustle is possible. Tune in and let's navigate this holiday season together healthier and saner.

Get full show notes and more information here: https://elizabethsherman.com/hhs-3

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HHS Episode 2: Is it Rude? Or Boundaries?

Tue, 10 Dec 2024 04:00:00 -0500

Are you feeling caught between wanting to please others and wanting to prioritize your health and well-being this holiday season?

Listen in as I discuss the often tricky issue of setting boundaries, particularly during social events. Learn about mindset shifts and techniques to help you manage social pressures without sacrificing your well-being. I'll share relatable stories from some of our clients, Lisa, Sarah, and Amy, who have all grappled with these challenges, offering invaluable lessons for all of us.

Join me as I navigate the tricky topic of saying 'NO', exploring why society pressures us to always agree and be polite, and the damaging effects this can have on our health and autonomy. I'll also share insights on how to prioritize your own needs during the holiday season and how to say, NO without guilt.

This episode is all about taking back control and prioritizing your well-being. So, if you're ready to navigate this holiday season with more grace and less stress, this episode is for you.

Get full show notes and more information here: https://elizabethsherman.com/hhs-2

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HHS Episode 1: The Mental Offload with Shawna Samuel

Tue, 03 Dec 2024 04:00:00 -0500

Ever feel like you're constantly bombarded by societal expectations and pressures, especially as a woman? Well, you're not alone.

I recently had an eye-opening chat with Shawna Samuel, the founder of Mental Offload, and we dove into this hot topic, exploring how imperative it is to subtract these pressures to reclaim our time and energy. Shawna's insights on shedding the perennial need to please others, to make space for self-care and personal growth, are just the wake-up call we all need.

Navigating the labyrinth of household chores and responsibilities often brings its own set of challenges. The talk with Shawna brought to light the concept of weaponized incompetence, and how it's often entwined with maternal gatekeeping. These patterns can strain relationships, but more importantly, they can impact our ability to trust and allow space for our partners to learn. We dug into how we can shift these dynamics and embrace a more balanced, equitable approach at home.

Finally, we took a hard look at the mental load that women, particularly women of color, carry. This emotional and mental burden is often underappreciated, yet it can steal precious time from self-improvement and skill-building. Shawna shared practical advice on how to offload this mental load, making decisions about travel, childcare, and self-care that put you first.

Listen in and discover how to challenge societal norms, advocate for your personal space, and set the path for a life that's balanced and fulfilling.

About Shawna Samuel

Shawna is an executive leadership & productivity coach for women and the host of The Mental Offload podcast. She's the founder of The Mental Offload, which specializes in helping women balance demanding jobs and busy family lives, without losing their minds. Shawna has led teams across 20 global markets in her professional life and holds an MBA from Yale in addition to Advanced Certification in Feminist Coaching. She lives with her husband and 2 children in Paris.

Get full show notes and more information here: https://elizabethsherman.com/hhs-1

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202: How to Enjoy Treats Without the Guilt

Tue, 26 Nov 2024 04:00:00 -0500

Do you find yourself weighed down by guilt every time you indulge in a treat, or have your attempts to eliminate them left you bingeing later on? In this episode, I'm revealing how the "all or nothing" approach to treats backfires and how you can enjoy your favorite indulgences without sabotaging your health goals.

I introduce a new perspective on treats that might change not just your eating habits but your entire outlook on life. Discover how limiting treats doesn't mean depriving yourself, but instead finding a sweet spot where you can enjoy all the foods you love without compromising your health goals. I'll dive into why completely eliminating treats often leads to binging and how to create a sustainable, guilt-free relationship with food.

I also share real-life examples of how clients have transformed their relationship with treats. You'll learn why gradual, mindful reductions in your treat consumption are more effective than trying to cut them out entirely. By allowing yourself to enjoy treats in moderation, you're building a lifestyle that supports your health and happiness.

Join me as I wrap up my 8 Basic Habits series with Habit #8 – Limiting Treats. This episode isn't just about food, it's about creating a fulfilling life where treats enhance your joy without controlling you. Don't miss out on this fresh approach to lasting health and happiness. Ready to rethink your relationship with treats?

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201: How to Stop Overeating Without Dieting

Tue, 19 Nov 2024 04:00:00 -0500

Are you tired of feeling like you're constantly at war with food? Do you find yourself overeating, only to feel guilty afterward? In this episode, I reveal a simple but transformative approach to eating: learning how to 'eat just enough.' This practice has not only changed my life but has helped countless clients break free from the cycle of dieting and guilt. You'll discover how to enjoy all your favorite foods while maintaining a healthy weight, without ever needing to diet again.

And you will not feel restricted or deprived

We'll explore why traditional diets set you up for failure and why willpower alone isn't the answer. I'll introduce you to a powerful tool that helps you tune in to your body's hunger signals, so you can stop relying on external rules about when or how much to eat. By learning to eat just enough, you can master the delicate balance between nourishment and satisfaction—without feeling deprived. This episode is all about giving you the freedom to enjoy food while still taking care of your body.

I also share a personal story of how I was disconnected from my body's natural hunger cues and how I overcame it. If you've ever wondered what it really feels like to be hungry or satisfied—or if you've struggled to stop eating when you're full—this episode will give you the tools to recognize those signals and trust yourself again. The journey might take time, but the results are lasting: you'll find freedom around food, greater energy, and improved overall well-being.

Don't miss out on this key habit in my series of "Eight Basic Habits that Healthy People Do." Join me as we discuss the real reason we overeat, how to stop mindless snacking, and how mastering this skill can drastically improve your relationship with food. Tune in to learn how you can start eating just enough and experience a healthier, more balanced life.

Get full show notes and more information here: https://elizabethsherman.com/201

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BONUS Episode: Hormone Harmony Summit

Thu, 14 Nov 2024 21:39:00 -0500

Could the changes in your body be more than random?

This week on Total Health in Midlife, I talked with Valerie Simms, life coach and founder of the upcoming Hormone Harmony Summit. Valerie's work reveals often-ignored links between life events—like divorce—and hormonal symptoms such as brain fog, mood swings, and insomnia. After transitioning from financial planning to holistic health, Valerie noticed gaps in conventional medicine's support for women, inspiring her to create the Hormone Harmony Summit, now in its fourth season.

Airing November 21, the summit brings together experts to discuss holistic approaches to hormone balance, from nutrition to Reiki. Join us for a preview of the event, where Valerie shares how these insights can help you take control of your health. Don't miss this chance to transform your understanding of your body and well-being.

About Valerie Simms

Valerie Simms is a professional life coach dedicated to helping her clients transform from "Zero to Hero" through her signature 'Mastery of Balance Formula.' With a Bachelor of Business Administration and extensive experience in financial planning, Canadian securities, and insurance, Valerie spent the first part of her career in the investment industry. However, her passion for a balanced lifestyle led her to a new path in 2011. Since then, she's earned certifications as a Yoga Teacher, Reiki Practitioner, and Certified Master Coach. Blending her business expertise with holistic wellness, Valerie now guides clients across the USA and Canada toward sustainable, balanced, and productive lives.

Get full show notes and more information here: https://elizabethsherman.com/hormoneharmonysummit

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200: Goals are Just Guesses

Tue, 12 Nov 2024 03:00:00 -0500

Ever fail achieving a goal and then just want to forget about it? In this episode of the Total Health in Midlife podcast, I take the traditional approach to goal-setting and turn it on its head in favor of diving into what really matters: flexibility and authenticity. I opened up about my own journey—setting big, ambitious goals, only to realize that the real growth came when I allowed myself to change course.

Let me challenge you to rethink how you're setting goals. Are they truly in line with who you are today? We'll explore the power of behavior-based goals—where daily actions, not just outcomes, take center stage. This shift can transform your sense of accomplishment, keeping you motivated and grounded in the present.

I'll share how releasing the pressure to achieve unrealistic expectations can lead to building sustainable habits and embracing change without the weight of guilt. After all, it's not about hitting every target; it's about the journey, self-compassion, and aligning your goals with your values.

Tune in for a fresh perspective that just might change how you see your personal growth and the goals you're working towards. You might find that letting go of old goals is exactly what you need to discover what's truly important.

Get full show notes and more information here: https://elizabethsherman.com/200

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199: Navigating Adult ADHD w/ Xena Jones

Tue, 05 Nov 2024 03:00:00 -0500

Have you ever felt like your brain is on a roller coaster, one minute laser-focused, and the next completely lost?

If this sounds familiar, know that it's not just you. Many women in midlife are discovering they have ADHD, a condition often overlooked for women in the past. Join us as we dive into the world of ADHD for women in midlife with Xena Jones, an expert coach and host of the "Navigating Adult ADHD Podcast."

Discover why so many women are being diagnosed with ADHD in midlife and learn about the unique symptoms they often experience. From inattentiveness and anxiety to hyperactivity and perfectionism, ADHD can manifest in various ways - different from our understanding of how boys and men exhibit ADHD. Understand the challenges ADHD can pose for friendships and discover practical strategies for building and maintaining meaningful connections.

Uncover the crucial role of dopamine in ADHD and how low levels can contribute to symptoms. Learn about the difference between fast and slow dopamine and how to increase your intake of the latter. Discover simple lifestyle changes that can boost your mood, motivation, and overall well-being.

Gain valuable insights into navigating ADHD in midlife and empowering yourself to thrive. Learn about self-care strategies, time management techniques, and the importance of seeking support. Discover how to embrace your unique strengths and challenges and live a fulfilling life.

This podcast episode offers a comprehensive guide to understanding and managing ADHD in midlife women. Join us as we explore the challenges, opportunities, and strategies for thriving with ADHD. Discover the power of self-awareness, self-compassion, and community in navigating this unique journey.

About Xena

Xena Jones is an ADHD Coach & Specialist and host of the Navigating Adult ADHD Podcast. She helps adults to navigate and thrive with ADHD.

Get full show notes and more information here: https://elizabethsherman.com/199

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198: Stress: The Hidden Saboteur of Your Health

Tue, 29 Oct 2024 04:00:00 -0400

Are you tired of feeling like you're constantly running on empty, no matter how hard you try?

In this episode of the Total Health in Midlife podcast, I tackle one of the most overlooked yet crucial aspects of health: stress management. I challenge the traditional advice of bubble baths and breathing exercises, arguing that these reactive strategies fail to address the root of the problem.

Stress, particularly for women in midlife, is not just about managing responsibilities—it's the silent force affecting sleep, eating habits, exercise, and overall well-being. I draw from my own experience as a personal trainer and life coach to explain how the relentless mental load of daily life—family, work, social expectations—has conditioned many to normalize stress.

I offer a game-changing approach, introducing proactive tools like the 'Think, Feel, Act Cycle' and the 'Motivational Triad' to help listeners break free from the stress cycle and build resilience. Through these strategies, I empower my clients to manage stress before it derails their health efforts, creating a solid foundation for lasting change.

Tune in for a wake-up call that just might hold the missing piece to your health puzzle.

Get full show notes and more information here: https://elizabethsherman.com/198

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197: The Dangers of Diet Breaks

Tue, 22 Oct 2024 04:00:00 -0400

Are you stuck in the frustrating cycle of starting and stopping your health journey?

Tune in to my latest episode as I uncover the real reasons behind this common struggle and share actionable strategies to break free once and for all. I explore the pitfalls of the "taking a break" mentality and emphasize the importance of prioritizing health over weight loss.

Through inspiring stories, including that of my client Judy, I illustrate how embracing imperfect action and maintaining the bare minimum consistency can lead to lasting success. Learn how to shift your mindset from all-or-nothing to consistent, manageable actions, finding joy and balance in the process, so that healthy habits become a permanent, enjoyable part of your life.

In this engaging discussion, I also tackle overcoming perfectionist thinking and adopting flexible approaches like B-minus habits. Discover how to nourish your body with delicious foods, engage in joyful movement, and create a self-care routine that feels indulgent rather than a chore.

If you're ready to let go of perfectionism and embrace small, consistent actions, join our free Facebook group, "The 8 Basic Habits that Healthy Women in Midlife Do," and consider scheduling a strategy call to overcome personal blocks.

Together, we can build the healthy, happy life you deserve, celebrating victories and navigating challenges with support and compassion every step.

Get full show notes and more information here: https://elizabethsherman.com/197

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196: Listener Q&A: Deciding Ahead of Time

Tue, 15 Oct 2024 04:00:00 -0400

In this powerful episode, I answer listener questions, including how to set realistic health goals when your schedule is packed, what to do when unexpected events throw you off course, and how to build the self-trust and confidence needed to follow through on your health commitments.

I share my personal experiences and the strategies that have helped me and my clients break free from the cycle of self-sabotage and start making lasting, meaningful changes in their health.

The episode also explores the power of planning ahead, even for those who don't consider themselves naturally inclined to organize or plan. I provide practical tips for incorporating planning into daily routines and discuss the benefits of doing so, such as reduced stress and increased likelihood of following through on health commitments.

Throughout the episode, I emphasize the importance of taking responsibility for one's health and encourage listeners to seek the support they need to overcome obstacles and achieve lasting success. With a direct and compassionate approach, I empower listeners to take control of their health journey and create the vibrant, fulfilling life they deserve.

Get full show notes and more information here: https://elizabethsherman.com/196

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195: How Sleep Impacts Your Health, Weight, and Mood

Tue, 08 Oct 2024 04:00:00 -0400

Do you ever feel like your body is working against you as you get older?

As we enter midlife, it's common to face challenges in our health that can leave us feeling stuck or frustrated. Whether it's unexplained weight gain, fatigue, or the overwhelming task of managing stress while balancing work, family, and personal health goals, the journey can feel isolating.

In this episode of the Total Health in Midlife podcast, we're diving deep into the tools and strategies that can help you take back control of your health. From understanding how hormones impact our bodies to finding sustainable ways to manage stress, I'll guide you through practical steps that are rooted in science and easy to incorporate into your daily routine.

If you've been feeling like your body is changing in ways you can't keep up with, or if you've struggled to find a balance between your health and life's demands, this episode will provide you with actionable insights that will empower you to create lasting, meaningful change.

Join me as we explore how to thrive—not just survive—in this exciting new chapter of life.

Get full show notes and more information here: https://elizabethsherman.com/195

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BONUS Episode: The Fearless Money Mind Summit

Fri, 04 Oct 2024 19:48:00 -0400

In this bonus episode of the Total Health in Midlife podcast, I'm joined by financial expert Elizabeth Rose to discuss why many women struggle with taking control of their finances. We dive into the mindset that often holds women back and explore the cultural and societal influences behind it. Whether you're just starting to manage your money or want to improve your financial strategy, this episode offers valuable insights for changing your money mindset.

Elizabeth shares simple, actionable steps women can take right away to build financial confidence. From creating a budget that works for you to making smart investment choices, you'll learn key strategies for gaining control of your finances. It's not just about managing money—it's about feeling empowered to make decisions that protect your future and well-being.

Elizabeth also introduces her upcoming summit, "Fearless Money Mind," starting on October 16th. This event will bring together experts to help women take charge of their finances with confidence. Don't miss the chance to gain valuable insights and start your journey toward financial independence.

About Elizabeth Rose

Elizabeth has spent her career in the financial services industry. After experiencing the challenges that come with divorce and finances, Elizabeth authored "Sister, Own Your Finances" to help women turn chaos into clarity and own their finances. She is on a mission to equip, encourage, and empower women to master their money and their lives.

Get full show notes and more information here: https://elizabethsherman.com/elizabeth-rose

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194: Longevity Secrets w/ Denise Stegall

Tue, 01 Oct 2024 04:00:00 -0400

Are you tired of feeling like your health is slipping away as you navigate midlife?

In this episode of Total Health in Midlife, I sit down with Denise Stegall, a three-time best-selling author and "Longevity Concierge," to explore how you can create a healthier, more fulfilling life without resorting to restrictive diets or punishing workouts. Denise offers practical, real-life advice on eating nourishing food without feeling deprived, making personalized health decisions that work for your unique lifestyle, and embracing accountability without shame.

We also dive into how your mindset can unlock your health potential and the surprising impact social relationships have on your well-being. From the connection between oral health and Alzheimer's to the importance of sleep and navigating social challenges, this episode is packed with eye-opening insights and actionable strategies to help you stop fighting your body and start working with it.

Tune in to discover how to feel good, live well, and enjoy the journey to better health.

About Denise Stegall

Denise Stegall is a three-time best-selling author speaker and Longevity Concierge and Curator at Living Healthy List. She is a leading expert in transforming the lives of professional women aged 45 to 65, empowering them to achieve vibrant health and longevity.

With a philosophy centered on eating real food, making informed decisions, and maintaining accountability. Her approach transcends traditional diet and exercise regimens, aligning with individual goals and core values.

Ready to thrive?

Denise Stegall, Longevity Concierge, is your ideal guide for a joyful and sustainable healthy lifestyle. Live better. Longer, and still enjoy dessert!

Get full show notes and more information here: https://elizabethsherman.com/194

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193: How to Mindlessly Eat Less

Tue, 24 Sep 2024 04:00:00 -0400

Ever wondered why you can't stop eating even when you're not hungry?

The truth might shock you! Discover the surprising reasons behind your overeating habits and how simple environmental tweaks can turn your eating patterns around.

In this eye-opening episode, I dive into the hidden factors influencing your food choices—like the shape of your glasses and the size of your plates—that secretly encourage you to eat more than you intended. I'll reveal how small, yet powerful changes can help you gain control over your eating habits without feeling restricted.

Learn how to set up your environment for success with tricks that make mindful eating easier and more intuitive. From clever plate tricks to optimizing the visibility of healthy foods, I share the secrets to effortlessly managing your intake and achieving your health goals.

Tune in to find out how these simple adjustments can make a huge difference in your daily routine and get ready to transform your eating habits with insights you won't want to miss! Stay tuned for more empowering tips on taking control of your health and well-being.

Get full show notes and more information here: https://elizabethsherman.com/193

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192: Breaking Free from the Comfort Trap

Tue, 17 Sep 2024 04:00:00 -0400

Can embracing discomfort truly transform your life?

Picture this scenario: avoiding social events out of self-consciousness or missing out on adventures due to fear. We've all been there, stuck in our comfort zones, but today, I'll show you how pushing through these discomforts can unlock a richer, more fulfilling life.

On this episode of the Total Health in Midlife podcast, I share personal stories and insights on why our natural aversion to discomfort often limits our potential and keeps us stuck in situations we wish to change. By exploring the paradox of short-term comfort versus long-term goals, you'll learn practical strategies to leverage discomfort for greater strength, capability, and overall satisfaction.

Emotional discomfort often leads us to make choices that conflict with our long-term aspirations. We'll discuss how habits like overeating, binge-watching, and avoiding physical activity serve as quick fixes but ultimately leave us feeling worse.

Through relatable examples, including my own journey of overcoming discomfort to start this podcast, I'll show you how recognizing these patterns can help us make more conscious decisions aligned with our true desires. You'll hear stories of people who've avoided social activities or missed adventures due to fear and learn how embracing discomfort can be a powerful gateway to personal growth and fulfilling experiences.

Finally, we'll dive into how to navigate the discomfort that comes with breaking established patterns and striving for personal growth. By anticipating and understanding these feelings, you can set realistic expectations and develop effective coping strategies. I'll discuss the motivational triad and how connecting short-term actions with long-term goals can build resilience, self-confidence, and creativity.

Get full show notes and more information here: https://elizabethsherman.com/192

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191: Meal Plan Your Way to Intuitive Eating

Tue, 10 Sep 2024 04:00:00 -0400

What if you could abandon restrictive diets forever and still achieve your health goals? Join me on the Total Health and Midlife podcast as I explore the way to achieve food freedom through the "food uniform." This episode is your guide to adopting a flexible, personalized approach to eating that frees you from the guilt and stress of traditional dieting. Learn how to transform your relationship with food by building a sustainable, enjoyable eating framework that aligns with your lifestyle and health aspirations.

I'll walk you through the process of creating your own food uniform, starting with a deep dive into your current eating habits. Discover how this proactive approach can simplify your meal prep, streamline grocery shopping, and even help you navigate social events without compromising your dietary goals. This isn't about perfection; it's about making consistent progress toward a healthier you.

If you're ready to break free from yo-yo dieting and embrace a balanced approach to nutrition, this episode is packed with practical tips and insights to get you started. For personalized guidance, don't hesitate to schedule a consultation with us. Tune in now for a transformative discussion on achieving food freedom and optimal health!

Get full show notes and more information here: https://elizabethsherman.com/191

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190: Breaking the Midlife Exercise Myths

Tue, 03 Sep 2024 04:00:00 -0400

When my mom was diagnosed with breast cancer, it was a wake-up call that changed my entire approach to fitness. I went from someone who was inconsistent at best, to someone who now sees it as a non-negotiable part of life.

This episode of Total Health in Midlife is a deep dive into why traditional fitness rules no longer apply as we age, particularly for women. I share my personal journey and the transformative power of strength training in fighting osteoporosis and frailty. We shift the conversation from viewing exercise as a chore to seeing it as an investment in our future health and independence.

We also tackle the critical risks that come with aging, such as falls, brittle bones, and muscle loss, which all threaten our independence. We debunk common myths around weight management, highlighting why the "calories in versus calories out" mantra may not work for us anymore due to slowed metabolism and hormonal changes.

Instead, strength training is presented as the key to maintaining muscle mass, enhancing bone density, and boosting metabolism. Practical solutions to common barriers like lack of time and energy are also shared, making it easier for you to integrate exercise into your daily routine.

Maintaining mobility is a major focus, emphasizing the importance of flexibility, balance, and cardiovascular health. We discuss how stretching and balance exercises can prevent falls and keep us mobile, while regular cardiovascular workouts benefit our heart, lungs, mood, and energy levels. I offer practical strategies for making daily movement a habit, from scheduling workouts to breaking them into shorter sessions.

Get full show notes and more information here: https://elizabethsherman.com/190

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189: How to Stop Overeating

Tue, 27 Aug 2024 04:00:00 -0400

What if I told you that your struggle with overeating has nothing to do with willpower?

In this episode of the Total Health and Midlife Podcast, I dive deep into the real reasons behind overeating, unraveling the myth that it's simply about being "good" with food. Through personal stories and expert insights, I reveal why diets often fail and why we keep falling into the same patterns, despite our best efforts.

But this isn't just another episode about dieting—I introduce a radically different approach that doesn't involve giving up the foods you love. Instead, I challenge listeners to rethink their relationship with food, focusing on understanding and unlearning the habits that have been setting them up for failure.

If you're tired of the constant battle with food and looking for a sustainable way to change your eating habits without guilt or shame, this episode offers a breakthrough perspective that could transform how you approach food and your body for good.

Get full show notes and more information here: https://elizabethsherman.com/189

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188: 8 Eating Habits to Stop Now

Tue, 20 Aug 2024 04:00:00 -0400

Have you ever wondered why, despite your best efforts, your health goals seem just out of reach?

In this episode of the Total Health in Midlife podcast, I dive into the often-overlooked hidden eating habits that can sabotage our progress. I explore eight common yet sneaky habits, like eating snacks while driving home from the grocery store or constantly going back for seconds after meals. These seemingly minor actions can have a surprisingly significant impact on our overall health.

I share my personal experience of breaking free from these habits, highlighting how small changes have transformed my relationship with food and overall wellness. My stories and insights provide a relatable and eye-opening perspective, and I encourage you to reflect on your own behaviors.

What hidden habits might be holding you back from achieving your health goals?

By becoming aware of these everyday behaviors, you can take the first step towards making lasting changes in your eating patterns. I offer practical tips for overcoming these habits and gaining control over your eating choices.

Tune in to gain a new perspective on your eating habits, uncover the subtle ways they might be sabotaging your health, and start your journey towards better health today.

Get full show notes and more information here: https://elizabethsherman.com/188

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187: The Ultimate Guide to Protein for Midlife Women

Tue, 13 Aug 2024 04:00:00 -0400

Discover the secret to maintaining your vitality in your 40s, 50s, and beyond, as I uncover the transformative power of protein for women.

In today's episode of the Total Health in Midlife podcast, we'll explore why protein is essential for muscle maintenance and healthy bones, skin, hair, and brain function. Learn how to combat the effects of sarcopenia, a common issue as we age, by ensuring adequate protein intake. I also emphasize the importance of animal-based proteins for their complete amino acid profiles and offer practical advice for those relying on plant-based sources to make mindful combinations.

Packed with personal anecdotes and real-life success stories, this episode is brimming with actionable tips to boost your protein intake. I share strategies like meal planning, batch cooking, and making protein the star of every meal to help you stay energized and in control of your health. Take advantage of this opportunity to enrich your diet and lifestyle.

Plus, hear about the powerful synergy between protein and strength training for preserving muscle mass and supporting overall health. Join us next week as we continue our journey through the eight basic habits for health and happiness, focusing on the fourth habit, "Move Daily.

Get full show notes and more information here: https://elizabethsherman.com/187

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186: Breaking Through Midlife Weight Loss Barriers

Tue, 06 Aug 2024 04:00:00 -0400

Why does midlife weight loss often feel like an impossible quest?

Join me as I explore the real reasons behind this struggle. In this eye-opening episode, I discuss the unique challenges faced during this life stage, such as time constraints, stress, emotional well-being, and the fear of losing social connections.

Instead of the typical diet-and-exercise rhetoric, I share powerful stories from women who have successfully navigated these barriers, demonstrating how a holistic approach that includes physical, mental, and emotional health can lead to sustainable results. Listen in to discover practical strategies that seamlessly integrate into your busy life, promoting lasting wellness and fulfillment.

In this episode, I focus on managing stress and emotional health, highlighting techniques like mindfulness, deep breathing, and finding joyful activities. I dive into the impact of emotional eating and how to develop healthier coping strategies, such as journaling and hobbies.

Learn about the benefits of intuitive eating and enjoyable physical activities, which foster a healthier relationship with food and long-term habits. With inspiring stories from clients Kay and Diana, I illustrate the transformative power of small, consistent changes and emphasize the importance of addressing mental, emotional, and physical health to achieve a balanced and fulfilling life.

This episode is a must-listen for anyone ready to embrace a holistic approach to midlife weight loss and overall well-being.

Get full show notes and more information here: https://elizabethsherman.com/186

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185: Your Vote Your Health: The Hidden Link

Tue, 30 Jul 2024 04:00:00 -0400

In this eye-opening episode of Total Health in Midlife, I explore the hidden connection between voting and women's health. Discover how your ballot choices impact everything from public health policies to personal self-esteem.

Key topics include:

The power of voting in shaping health-related laws and policies.
How marginalized communities are affected by oppressive legislation.
The historical context of laws regulating women's bodies.
The crucial link between societal value, self-esteem, and health behaviors.
Public health wins through smart policies and urban planning.
Subtle ways economic and environmental policies affect our well-being.
Media's role in reinforcing health-related social norms.
Simple steps for staying informed and engaged in the political process

Learn why your vote matters more than you think and how it could be the key to unlocking your health potential. This episode is a must-listen for any woman who wants to understand the broader factors influencing her health journey.

Get full show notes and more information here: https://elizabethsherman.com/185

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184: The Cure for Low Energy & Fatigue in Midlife

Tue, 23 Jul 2024 04:00:00 -0400

Could over-exercising and poor sleep habits be the hidden saboteurs of your energy levels?

This episode uncovers the myriad factors that could be draining your vitality, with a special focus on midlife women. I dive into personal experiences and share actionable insights on how to identify root causes like low iron levels, inadequate calorie intake, and even over-exercising.

We kick off by emphasizing the critical role of sleep, explaining how stress, anxiety, and blue light exposure can wreak havoc on your nightly rest. Along the way, I provide practical tips to improve your sleep hygiene and create a more restful environment, setting the stage for reclaiming your energy and improving your overall well-being.

From recognizing the signs of over-exercising to addressing poor dietary habits, this episode covers it all. I highlight how consuming processed foods and lacking essential nutrients can leave you feeling fatigued, emphasizing the importance of listening to your body and making mindful food choices.

Learn the benefits of a balanced diet rich in whole, nutrient-dense foods and discover how personalized coaching can help you pinpoint underlying health imbalances. With tailored strategies for sustained health improvements, this episode is packed with advice and inspiration to help you reclaim your vitality and live life to the fullest.

Join me on this game-changing journey to better energy and well-being!

Get full show notes and more information here: https://elizabethsherman.com/184

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183: Using Discomfort as a Tool for Growth with Tricia Millice

Tue, 16 Jul 2024 04:00:00 -0400

There's a moment of clarity that often strikes when we hear a story that resonates deeply within us—like finding a piece of ourselves we didn't realize was missing. Tricia Millice joined me to share just that kind of narrative, one that champions female business owners in their prime, guiding them to wield their emotions as a force for personal growth.

Our conversation peeled back the layers of authenticity, as we grappled with the tug-of-war between societal expectations and the raw truth of our personal identities. We unpacked the exhausting act of people-pleasing and the courage it takes to present ourselves unapologetically across the various stages of our lives.

As I sat with Tricia, the essence of feminism emerged as a beacon of autonomy and choice. It's not about the battle of the sexes; it's the right to decide on our life's path without the heavy hand of misrepresentation or politicization.

We journeyed through the process of unlearning the biases instilled by media missteps of decades past, and how today's more nuanced female narratives foster a stronger, more self-aware sisterhood. This chapter of our dialogue illuminated the importance of education, healing, and shedding the shame that has long been attached to empowering women.

Rounding out our discussion, we explored the metaphorical clutter that fills our lives and how confronting it mirrors the choices we make daily. Tricia, in her transition to emotional coaching, shared how she helps women navigate this messiness through one-on-one sessions.

The conversation wraps up on a note of encouragement, highlighting Tricia's passion for helping others discover their inner strength and the significance of seeking help and fostering personal growth. Don't miss the opportunity to connect with Tricia and explore her insightful guidance.

"The journey of self-discovery is not about finding new landscapes, but in having new eyes."

About Tricia Millice

Tricia helps female entrepreneurs go beyond just feeling better and instead get better at feeling. She works with frustrated business owners who find it challenging to connect with their dream clients to get to the root of what's really going on.

Get full show notes and more information here: https://elizabethsherman.com/183

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182: Why You're Not Eating Enough Veggies and How to Fix It

Tue, 09 Jul 2024 04:00:00 -0400

Unlock the secrets to better health by incorporating more vegetables into your daily routine! In this episode of the Total Health and Midlife Podcast, I reveal how nutrient-rich vegetables can transform your well-being, aid in weight management, prevent diseases, and even regulate hormones.

Struggling with spoilage or feeling frustrated by minuscule restaurant portions?

I've got your back with practical tips to overcome these challenges and prioritize non-starchy vegetables for their low-calorie and high-nutrient profiles. I'll also touch on balancing fruits and veggies to keep energy levels stable and how a colorful plate can naturally edge out less nutritious options.

Discover creative strategies to make vegetables a staple in your meals. From smart storage solutions to tips on partial prep, this episode is overflowing with insights to make vegetables a seamless and enjoyable part of your diet. Tune in to start making lasting changes today!

Get full show notes and more information here: https://elizabethsherman.com/182

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181: Reducing Friction

Tue, 02 Jul 2024 04:00:00 -0400

Ever find yourself struggling to stick to healthy habits despite knowing their benefits?

In this episode, I uncover the secrets to making healthier choices with less effort by focusing on the concept of reducing friction. Listen in as I explore the small obstacles that make sticking to health plans challenging and share practical strategies to remove these barriers.

I'll discuss the motivational triad and how our brains are wired to seek immediate pleasure, making habit formation difficult. By addressing our internal dialogue and the simple reasons behind our resistance—like convenience, time constraints, and discomfort—we can create a smoother path to achieving our health goals.

I also tackle common hurdles in maintaining healthy habits such as staying hydrated and meal prepping. Learn how keeping water accessible and using partial prep techniques can simplify cooking and make healthy eating more manageable.

Additionally, discover how making healthy snacks more visible and accessible can significantly improve your eating habits. I'll share personal anecdotes and introduce cognitive behavioral tools like the think-feel-act cycle to help you recognize and challenge your thoughts, reducing resistance to healthy habits.

Join me for an episode filled with insights and practical tips to help you overcome obstacles and achieve health success with ease.

Get full show notes and more information here: https://elizabethsherman.com/181

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180: Overcoming Binge Eating: Brenda's Story

Tue, 25 Jun 2024 04:00:00 -0400

In this inspiring episode of the Total Health in Midlife Podcast, Elizabeth interviews Brenda, a dedicated client who shares her journey to overcoming health challenges in her late 60s. Brenda's story is a testament to the power of personalized coaching and mindset shifts. She discusses her struggles with weight gain, and binge eating, and how Elizabeth's coaching helped her develop a healthier relationship with food and regain control of her health. Tune in to learn about the transformative journey Brenda embarked on and the valuable lessons she learned along the way.

Chapter Summaries:

Transformation Through Resilience and Mindful Eating (0:00:04)

Brenda shares her journey from farm life to retirement, discussing weight gain during menopause, binge eating, and embracing mindful eating.

Active Retirement and Coaching Program (0:16:10)

Retirement, American Dream, group coaching, shared experiences, and sidecar coaching are discussed in this episode.

Understanding and Overcoming Binging Behavior (0:21:45)

Breaking free from food binges by understanding internal dialogue, emotional/physical needs, and strategies to combat cravings.

Mindset and Habits in Healthy Eating (0:25:46)

Self-judgment, societal pressures, and the myth of 'calories in, calories out' impact our food choices and body image.

Finding Balance and Self-Acceptance (0:38:27)

Reshaping mindset around health and weight loss, focusing on sustainable habits and empowerment with age.

Get full show notes and more information here: https://elizabethsherman.com/180

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179: Midlife Weight Gain: Myths & Facts

Tue, 18 Jun 2024 04:00:00 -0400

Is weight gain during menopause really inevitable, or is it just a myth we've come to accept?

On today's episode of the Total Health in Midlife podcast, I, Elizabeth Sherman, challenge the traditional views on weight management during midlife. We'll explore why the techniques we relied on in our younger years—like extreme calorie cutting and intense workouts—are not only ineffective but downright detrimental as we age.

I'll unpack the hormonal shifts that change how our bodies handle weight and metabolism, emphasizing why a shift toward a health-focused approach is crucial. Together, we'll discover how understanding these changes can empower us to create sustainable habits that nourish our bodies and support overall well-being.

Midlife doesn't have to be a struggle against your own body. In the second part of our conversation, we'll discuss how to maintain healthy habits during menopause by viewing food as an ally and exercise as an enjoyable activity. You'll learn how to truly listen to your body's needs and integrate practices that support quality sleep, stress management, and daily physical activity.

This episode is all about fostering a positive relationship with yourself and breaking free from the old, ineffective methods of weight loss. Tune in to gain insights and strategies that will help you embrace a balanced, fulfilling, and sustainable approach to health during this transformative stage of life.

Get full show notes and more information here: https://elizabethsherman.com/179

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178: What's it Mean to Achieve Optimal Health?

Tue, 11 Jun 2024 04:00:00 -0400

Can optimal health be redefined beyond the leanest body or strict exercise routines?

Tune in to this episode of the Total Health in Midlife podcast to uncover a different perspective on your health that fits your unique life and circumstances. We challenge the conventional wisdom that optimal health is only for the ultra-disciplined or athletes.

Instead, we champion a compassionate, inclusive approach that embraces the realities of chronic illness, demanding careers, and family responsibilities. This episode promises to empower you to redefine health on your terms, breaking free from unrealistic ideals and discovering a balanced, sustainable path to wellness.

Join me as I share the inspiring journey of Carrie, who reclaimed her health after chemotherapy with the pivotal support of coaching. Learn how she navigated the ups and downs, embracing flexibility and self-compassion to maintain her healthier habits. Discover practical strategies like positive progress tracking and having a minimum baseline plan to stay consistent even during chaotic times.

This heartfelt discussion underscores the importance of a personalized approach to health, fostering resilience and kindness towards oneself. Don't miss the chance to redefine what health means to you and emerge stronger through life's ever-changing dynamics.

Get full show notes and more information here: https://elizabethsherman.com/178

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177: Why Do I Need to Drink Water?

Tue, 04 Jun 2024 04:00:00 -0400

Listen in as I guide you through the essential yet often misunderstood world of 'hydration.' In this conversation, I unpack why the one-size-fits-all rule of "eight glasses a day" may not hold water for everyone, and instead, I offer insights into personalizing your intake for optimal health.

I explore the critical roles that water plays in body function, energy, digestion, and cognitive performance, while also debunking common hydration myths. You'll learn how to comfortably integrate water consumption into your daily routine and hear how this simple practice can aid in weight management, skin health, and the prevention of age-related issues.

Then, we switch gears to the practical side of things, sharing personalized strategies for upping your water intake. You'll hear from individuals like Patty, Dani, Carolee, and Jax, who've each found unique and sustainable ways to stay hydrated, from morning rituals to workplace games. I'll also share my own methods, like keeping a glass pitcher at my desk and opting for a reusable bottle outdoors, emphasizing the importance of making hydration fit naturally into your lifestyle.

As we wrap up this session, we set the stage for the next conversation about incorporating vegetables into your diet, continuing our journey through the eight basic habits for a healthier life. So, grab a glass of water, and let's toast to your health!

Get full show notes and more information here: https://elizabethsherman.com/177

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176: Health, Wealth & Time

Tue, 28 May 2024 04:00:00 -0400

In this episode of the Total Health in Midlife podcast, Elizabeth Sherman explores the relationship between health, wealth, and time across different stages of life. She emphasizes how these three elements are interconnected and impact each other, shaping our life experiences from youth through retirement.

The discussion highlights the common tendency to neglect health in pursuit of wealth and time, and how this oversight can diminish the quality of life in later years. Underscores the importance of not postponing health-oriented decisions and advocates for integrating small, manageable health habits into daily life. She encourages listeners to reflect on how they're balancing these three critical aspects and to take action toward a healthier, more fulfilling future.

The episode serves as a wake-up call to reevaluate priorities, with a focus on health as a foundation for enjoying wealth and time, presenting practical advice and resources for listeners to make meaningful changes towards better health and well-being.

Tune in for an episode that informs and transforms your perspective on living a balanced, fulfilling life.

Get full show notes and more information here: https://elizabethsherman.com/176

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175: Deciding Ahead of Time

Tue, 21 May 2024 04:00:00 -0400

Welcome back to another enlightening session of the Total Health in Midlife podcast where I, your host Elizabeth Sherman, share transformative strategies for aligning your actions with your health goals.

Today's discussion unpacks the crucial technique of deciding ahead of time, a revelation that's been instrumental in my coaching and personal life. Listen in as we explore the gap between intention and action and why it's not a matter of discipline, but about understanding the subconscious objections that prevent us from following through with our health habits.

Have you ever found yourself wondering why the fitness plans you set with so much enthusiasm often crumble? It's not uncommon to overestimate our future motivation, and that's why our conversation today is centered around building self-trust through realistic and adaptable planning.

Join me as we emphasize the significance of flexibility, enjoyment, and starting small in creating a sustainable health routine. We also delve into the power of handling life's unpredictability with self-compassion, ensuring that even when plans go awry, they're seen as opportunities for empowerment rather than setbacks.

Finally, our journey into mastering health wouldn't be complete without acknowledging the role of our emotional impulses in decision-making. In this session, I take you through the motivational triad—seeking pleasure, avoiding pain, and doing so efficiently—and how pre-planning can help us confront our emotional resistance. Embrace the transformative power of curiosity and consciousness in your health journey, and if you're looking to overcome personal barriers, I'm here to support you.

Remember, you're worth the investment in your health and happiness, so let's unlock that potential together.

Deciding Ahead of Time for Health (0:00:04)

Deciding ahead of time bridges the gap between intention and action in health habits, revealing subconscious objections and reducing mental load.

Building Self-Trust Through Flexibility (0:13:11)

Realistic planning, individual preferences, adaptability, self-compassion, and empowerment are crucial for a balanced, healthy lifestyle.

Mastering Health Through Curiosity and Consciousness (0:26:17)

Exploring the interplay between rational thoughts and emotional impulses, and the power of curiosity in decision-making.

Unlock Your Health Potential Today (0:34:44)

Communication, dedication to health, overcoming barriers, seeking guidance, and individualized support are crucial for a healthier lifestyle.

Get full show notes and more information here: https://elizabethsherman.com/175

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174: The Foundation v2.0

Tue, 14 May 2024 04:00:00 -0400

Unlock the secrets to your best health as I, Elizabeth Sherman, guide you through the eight basic habits that form the cornerstone of lifelong vitality. I've honed these practices through years of dedicated coaching, and now I'm bringing them straight to your ears with fresh insights and hands-on advice.

Today's episode is crammed with personal stories, like my own protein-packed journey during my bodybuilding days, and inspiring successes from women like Renee and Stephanie, who reshaped their relationship with food and their bodies by adhering to these foundational habits. Discover how subtle changes, like adjusting portion sizes and integrating movement into your routine, can have monumental effects on your physical and mental well-being.

We wrap up with a heartfelt invitation to join a community that celebrates every step forward, where your smallest progress is met with the loudest cheers. This podcast isn't just about listening—it's about sparking action, embracing change, and empowering you with the support to achieve the happiness and health you deserve. Tune in and take the first step on a transformative path that promises more than just good health—it promises a vibrant, joy-filled life.

Eight Basic Habits for Total Health (0:00:03)

Nature's eight habits for lasting health and well-being include hydration and consistent transformation application.

The Importance of Healthy Habits (0:11:37)

Vegetables and protein have significant health benefits, while regular movement improves physical and mental well-being.

Healthy Habits for a Balanced Life (0:30:21)

Maintain a healthy relationship with food by listening to hunger signals, practicing portion control, and incorporating fundamental habits.

Empowering Women to Health and Happiness (0:39:53)

Building a supportive community for women in midlife through 8 basic habits for a healthier lifestyle.

Get full show notes and more information here: https://elizabethsherman.com/174

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173: Purse Strings with Maggie Nielson & Barb Provost

Tue, 07 May 2024 04:00:00 -0400

Unlock the power of financial independence and shatter the myth that money management is solely a man's world with Dr. Barb Provost and Maggie Nielsen of Purse Strings. Our latest conversation is a testament to the strength and resilience of women who are ready to take charge of their financial futures.

We dive into the heart of personal finance, addressing the unique challenges women face from career breaks to longer life expectancies, and how these can be navigated with confidence and savvy planning. Through inspiring stories and practical advice, Barb and Maggie guide us on becoming financially fearless, regardless of life's unexpected twists.

Feel the electricity of empowerment as we tackle the discomfort and exclusion many women encounter within the financial services industry. We highlight the importance of seeking financial advisors who respect and understand the distinct financial journey women often face, reiterating the importance of being informed and involved in one's financial destiny.

From discussing the "Pink Tax" to offering actionable tools like the "Where's My Money Going?" worksheet, our episode serves as a rallying cry for women to claim their financial literacy and forge a path toward true independence.

We wrap up our transformative discussion with a focus on the emotional landscape of money and the necessity of aligning spending with personal values. Hear how emotional intelligence can be a formidable ally in financial decisions and why cultivating a judgment-free understanding of your money habits is crucial.

Dr. Provost and Maggie Nielsen leave us with the knowledge of how to build a strong financial foundation and valuable resources like a divorce guide and a family emergency binder to help navigate life's financial complexities.

Join us for this empowering session and start rewriting your financial narrative today.

About Dr. Barb and Maggie

Dr. Barb Provost and Maggie Nielsen are the Mother-Daughter Duo behind Purse Strings, the go-to financial resource to help all women be financially fearless. As Dr. Barb worked for 20+ years creating education in the insurance and financial industry, she could see how they were missing the female market.

As Barb and Maggie hired researchers and held focus groups, they found that the insurance and financial industry won the award for being the least sympathetic to women and women were unprepared for their financial future. Purse Strings is starting a long-overdue candid conversation about how women can use money to protect themselves and enjoy a fearless future filled with choices.

Purse Strings is devoted to giving women access to easy-to-use resources and qualified financial professionals who focus on serving women. They are here to help all women be, financially fearless.

Chapter Summaries

Empowering Women Through Financial Knowledge (0:00:03)

A mother-daughter duo from Purse Strings discusses women's financial empowerment during midlife transitions and the benefits of finding a financial coach.

Women and Financial Education (0:13:23)

Women often feel disregarded and excluded by financial advisors, highlighting the need for education and involvement in financial decisions.

Empowering Women in Financial Literacy (0:22:06)

Nature's challenges for women in the workforce, financial implications of breaks, "pink tax," and Purse Strings resource for financial education and support.

Financial Coaching for Women's Empowerment (0:29:21)

Financial planning and coaching for women, addressing societal differences, emphasizing personalized guidance and accountability, and addressing emotional aspects of money management.

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172: The Paradox of Body Acceptance

Tue, 30 Apr 2024 04:00:00 -0400

Have you ever felt at war with your own reflection?

Join me as we step into the emotional battleground of body image and acceptance, with a focus on the midlife experience. This episode is a heart-to-heart about the conflicting messages we receive on self-worth and physical appearance, dissecting how societal expectations can lead to feelings of inadequacy, and offering a compassionate space to explore these complex emotions.

From personal anecdotes to the wider societal context, we navigate the intricacies of body neutrality, body positivity, and the Health at Every Size movement, providing a supportive backdrop for listeners facing similar journeys.

Amidst the pressures of looking a certain way, especially during midlife, can we find peace with our changing bodies? Our conversation reveals the harsh realities of fatphobia but also unpacks the liberating philosophies that can lead us to self-compassion.

As we dive into the paradoxes of striving for change while fostering self-acceptance, I share how coaching can be a transformative tool. We address the misconceptions around body acceptance and the fear of complacency, distinguishing between self-improvement and self-love. The journey of self-acceptance is multifaceted, and this episode serves as a testament to the ongoing process of redefining wellness and beauty standards.

I invite you to reflect on your own perceptions and consider how rewriting our narratives can empower us to embrace wellness in a way that honors our individuality and life stages. With a focus on the importance of community and agency, this episode is an open invitation to join a supportive network where we continue these essential conversations.

Together, let's encourage one another to find strength and empowerment within, leaving behind the shackles of societal expectations. Tune in for an episode that promises not just to listen but also to uplift and inspire a journey toward self-acceptance and holistic well-being.

Chapter Summaries

Navigating Body Image and Acceptance (0:00:02)

Body image struggles in midlife, societal norms, self-acceptance, body neutrality, body positivity, diet culture, fatphobia, and health at every size.

Navigating Body Positivity and Self-Acceptance (0:11:06)

Fatphobia, diet culture, and societal pressures impact body positivity and HAES during midlife for women.

Navigating the Journey of Self-Acceptance (0:22:50)

Coaching transforms body image and midlife, emphasizing self-acceptance, societal shifts, and compassion in navigating changes.

Embracing Body Acceptance and Wellness Journey (0:34:58)

Embracing our bodies, achieving body acceptance and health, challenging societal narratives, and fostering personal development through community and personal agency.

Body Positivity and Self-Acceptance (0:42:25)

Self-worth is not tied to societal beauty standards; choose self-acceptance and love for our bodies. Empowerment and compassion are encouraged.

Get full show notes and more information here: https://elizabethsherman.com/172

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171: My Story

Tue, 23 Apr 2024 04:00:00 -0400

Growing up amid the cultural shifts of the 1980s, my relationship with food and exercise was far from straightforward. It was a journey marked by the highs of artistic family values and the lows of economic strain, shaping a pathway that often felt more like a battleground than a route to health.

This episode peels back the layers of that journey, inviting you into an intimate look at how I, Elizabeth Sherman, came to understand that true wellness is a tapestry woven from physical, emotional, and spiritual threads. From the restrictive clutches of fad diets to the punishing demands of extreme workouts, I share how I broke free and found a rhythm that resonates with the heartbeat of genuine, sustainable health.

As my narrative unfolds, you'll hear about the momentous shift that occurred when I chose to view my health behaviors through a lens of curiosity rather than judgment. It's a story of hiring a coach who reframed my approach to wellness, teaching me to listen to the wisdom of my body and trust its guidance.

Over two decades, I transitioned from a cycle of disappointment to discovering a balanced life that honors hormonal health and embraces a holistic perspective. Tune in to hear how these insights can light the way for anyone seeking to transform their own health story, fostering vitality, confidence, and joy on a journey to harmonious self-relationship.

Join me as we share this space of growth and encouragement, and may your week ahead be as transformative as the tales we tell.

Chapter Summaries

My Health Transformation Story (0:00:05)

Personal journey towards health and body acceptance, emphasizing tuning into our bodies and hearts, and taking responsibility for our wellness.

Transforming Health and Wellness Journey (0:17:58)

A transformative journey from unsustainable practices to balance and hormonal health, with a focus on listening to and trusting the body's signals.

Embracing Transformation for Health and Wellness (0:33:18)

Transformation is possible at any stage of life, with the power to rewrite our narrative and achieve peace and empowerment.

Get full show notes and more information here: https://elizabethsherman.com/171

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170: Skills for Success

Tue, 16 Apr 2024 04:00:00 -0400

Have you ever felt like you're on a health and wellness merry-go-round, hopping from one trend to the next, never really finding your footing? That's where we come in.

Join me, Elizabeth Sherman, on a journey to the heart of sustainable well-being. This isn't about another fad; it's about mastering the skills for enduring health, particularly as we navigate the transformative years of midlife.

We'll unpack the art of stress management, the intricacies of emotional eating, and the crucial development of self-trust. You'll be inspired by the tale of a client who found her own rhythm by tuning into her body's wisdom, proving the unmatched power of internal cues over external noise.

As we continue, you'll discover the silent game-changers of health: the psychological and emotional scaffolds that support lasting weight loss and vitality. Ever consider how a straightforward yes-or-no skills inventory could illuminate your journey?

Prepare to see it in action.

Listen to the stories of Jane, who cultivated awareness and emotional intelligence to revolutionize her food choices, and Sharon, who learned to quiet her inner critic with the help of personal coaching. These insights are more than just stories; they're your invitation to a holistic approach that honors every aspect of your well-being, from physical health to emotional resilience.

We're here to bridge the knowledge-action gap, equipping you with the tools to face life's hurdles with grace and emerge stronger.

Chapter Summaries

Unlocking Lasting Health Transformation Through Skills (0:00:03)

Midlife wellness goes beyond diets and exercise, focusing on stress management, self-trust, and internal guidance for sustained health.

Skills for Long-Term Health Success (0:18:56)

As seen in Jane's story, psychological and emotional factors are crucial for weight loss.

Bridging the Gap With Coaching (0:33:21)

The transformative power of managing the inner critic is illustrated through personal coaching and a holistic approach to midlife health.

Get full show notes and more information here: https://elizabethsherman.com/170

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169: Making Decisions w/ Kimberly Mathis

Tue, 09 Apr 2024 04:00:00 -0400

Ever find yourself standing at life's crossroads, overwhelmed by the buffet of choices laid out before you? Joining us on this journey through the labyrinth of decision-making is the insightful Kimberly Mathis, who pivoted her career from therapy to coaching.

Now, she's here to guide us with her lantern of wisdom. We kick things off by dissecting decision fatigue, those sneakily impactful choices that shape our daily routines, and the significance of aligning our actions with our deepest values—even when life throws us curveballs.

If you've ever felt the weight of societal expectations crushing your health and fitness goals, you'll find solace and strategy in our candid discussion. We tackle the cultural pressures women face, urging us to play multifaceted roles while maintaining an often unrealistic health regimen.

Together, we uncover how to redefine success on a personal level and discuss why neurodivergent individuals might face distinct challenges in crafting new habits. And remember, when your lofty aims and reality clash, it's compassion, not criticism, that's your true north star.

As we wrap up, we contemplate the delicate dance between conviction and flexibility in our choices. The beauty of reevaluating decisions with fresh eyes is not a sign of indecision, but a hallmark of wisdom.

In a special segment, we contrast therapy and coaching, offering insights for those pondering which path might best escort them on their personal development journey—because when it comes to shaping the life you want, the compass of change is in your hands.

Chapter Summaries

The Power of Decision-Making (0:00:21)

The former therapist turned coach Kimberly Mathis discusses decision-making, decision fatigue, and the impact of daily commitments on our lives.

Challenges and Strategies for Health Goals (0:13:15)

Women's health goals, societal expectations, diminishing returns in exercise, and establishing realistic routines for neurodivergent individuals.

Navigating Self-Doubt and Decision-Making (0:28:12)

Nature's pitfalls of overthinking, traditional pro-con lists, addressing self-doubt, and making decisions based on values and excitement.

Importance of Flexibility in Decision-Making (0:35:43)

Nature's fluid decision-making and adaptability, re-evaluating choices, evolving habits, and identity tied to habits.

Coaching vs Therapy (0:46:59)

Therapy vs. coaching, benefits of both, and finding the right coach in an unregulated industry.

About Kimberly Mathis

Kimberly is a former licensed Marriage & Family Therapist, who left the therapy world for coaching in 2020. She helps people change things that feel unchangeable. Clients working with her learn how to make decisions for themselves, create plans for actions, and follow through.

She's a queer mom of two teenagers, has a spicy ADHD brain, and has often been described as a rebellious firecracker. You can find her on Instagram @thekimberlymathis, and can binge her podcast, "Decisions Change Everything" on Spotify or Apple.

Get full show notes and more information here: https://elizabethsherman.com/169

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168: Evaluating Our Mistakes

Tue, 02 Apr 2024 04:00:00 -0400

I'll never forget the night I let loose at a party, only to wake up the next morning with a mix of regret and an undeniable curiosity about the choices I made. My overindulgence became the catalyst for a deep dive into the 'why' of our health habits, and I'm here to take you through how moments of indulgence aren't just about guilt but can be powerful teachers.

Together, we'll explore the art of post-event reflection, unlocking the capacity to transform our slip-ups into stepping stones for personal growth. I'll guide you through the murky waters of habitual snacking and unintentional eating, showing you how these can become the ink with which we write our guidebook for a life of health that truly echoes our values and aspirations.

In the company of my clients' compelling stories, this episode peels back the layers of reducing friction in our daily health routines. It's about more than just a chicken in a crockpot; it's about crafting a life where preparation meets emotional readiness, and healthy choices become second nature.

We dissect the think-feel-act cycle and dive into how emotions craft our decisions, equipping you with the foresight to confront common pitfalls like dieting at social gatherings and keeping active during leisurely vacations. By embracing these lessons, your journey toward health and wellness becomes not just a path you follow but a dance you master, step by step.

Chapter Summaries

Reflecting on Health Choices for Growth (0:00:02)

Reflecting on our actions after making health choices, understanding the 'why', and breaking the restrict-binge-regret cycle.

Reducing Friction and Building Self-Trust (0:14:40)

Preparation and emotional readiness can reduce friction in health routines, with tools to navigate challenges and learn from deviations.

Journey to Health and Wellness (0:31:43) -

Join me on a journey toward health and wellness through resources, coaching, and self-kindness.

Get full show notes and more information here: https://elizabethsherman.com/168

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167: Strength in Seeking Help

Tue, 26 Mar 2024 05:00:00 -0400

Could embracing the courage to prioritize your health be the most selfless choice you make today? Join me as I unravel the complexities surrounding women's health and the societal norms that often prevent us from seeking the help we need.

With compelling stories of women like Sarah and Emma, I illuminate the transformation that unfolds when self-doubt and financial fears are cast aside in favor of well-being. This episode is not just a conversation; it's a rallying cry for women to view the act of investing in health as a profound step toward a thriving life for themselves and their loved ones.

I tackle the uncomfortable truths head-on, discussing how past financial hesitations can shape our current views on health investments. By reframing these experiences and dissecting the gendered socialization around money, we pave a new path that empowers women to see health spending as an essential investment in their future happiness and quality of life.

It's a shift in perspective that promises not only personal growth but also the ripple effect of well-being through families and communities. So, let's explore flexible financial strategies and celebrate the selfless act of prioritizing our health, together in this heartfelt episode.

Chapter Summaries

Asking for Help in Health (0:00:04)

Women's hesitation to invest in health due to cultural barriers and fear of judgment can be overcome for a happier life.

Investing in Health (0:08:28)

Investing in health is crucial for self-care and empowerment, challenging gendered socialization and offering long-term benefits.

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166: Weaponized Incompetence

Tue, 19 Mar 2024 05:00:00 -0400

Have you ever found yourself grappling with the consequences because someone just can't seem to get it right? Today, we're diving into the topic of weaponized incompetence—those subtle, intentional displays of helplessness that can leave us feeling overwhelmed and undervalued.

Join me as we unravel the layers surrounding this silent manipulator that tends to disproportionately affect women in both personal and professional spheres. We'll dissect the fine line between a genuine lack of skill and the strategic evasion of responsibility.

Throughout the episode, I'll share heartfelt stories from individuals who've experienced the impact of this tactic, and together, we'll lay out actionable strategies for communication, boundary-setting, and empowerment.

The focus is on reshaping the dynamics of our daily lives to cultivate relationships where fairness and respect are not just expected but demanded. So, gear up and get ready to reclaim the mental space and time you deserve.

Step into a world where your mental health and self-acceptance are not up for negotiation.

Chapter Summaries

Uncovering Weaponized Incompetence (0:00:04)

Weaponized incompetence is a manipulative tactic that unfairly burdens others, impacting well-being and relationships.

Understanding and Addressing Weaponized Competence (0:08:51)

Recognizing and addressing weaponized incompetence is crucial for balanced relationships and alleviating the mental load on women.

Get full show notes and more information here: https://elizabethsherman.com/166

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165: Stages of Commitment

Tue, 12 Mar 2024 05:00:00 -0400

Imagine being able to unravel the intricate layers of commitment to your own health, and actually understand how to convert that understanding into a life-transforming action. Just picture it, this episode is your guide to taking bold steps toward purposeful living and well-being, moving beyond the conventional notions of diet and exercise.

I'll expose the hidden obstacles that could be hindering your health commitment and equip you with effective strategies to overcome them.

Let's dive into the essence of commitment and how it affects various aspects of our lives, especially health. I'll consider the different levels of commitment from the lack of it to expecting results without putting in effort.

I also learn about the invaluable role of a health coach and how to attain a balance where health bolsters every other aspect of your life. Not only will I discuss how the powerful 10-scale tool can help you evaluate your commitment level, but also how to transform your inspiration into action.

So, buckle up for an enlightening journey towards a healthier, happier, and more fulfilled version of you. No more feeling stuck, it's time for you to soar with purpose.

Let's do this together!

Chapter Summaries:

Commitment to Health and Well-Being (0:00:05)

Uncover hidden layers of commitment to health, explore 3 levels of commitment, and use powerful tools to take control.

Transforming Your Commitment to Health (0:13:10)

Commit to health, use 10 scale tools, be empowered, and take action with a coach's help.

"Your commitment to your health is personal, unique, and shaped by so many different factors in your life, and it's not a race and it's certainly not a competition." - Elizabeth Sherman

Get full show notes and more information here: https://elizabethsherman.com/165

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164: I Know What to Do. I'm Just Not Doing It!

Tue, 05 Mar 2024 04:00:00 -0500

My journey from a health professional battling with my own vices to someone who preaches wellness wasn't an overnight transformation. It began with a heart-wrenching wake-up call during my mother's illness and led me down a path of discovery—realizing that knowledge alone isn't enough to foster the change we seek.

That's why we're unwrapping the complex layers that lie between understanding health and living it, highlighting the indispensable role of personalized coaching. By sharing my own experiences, I aim to illuminate how tailored insights and accountability can revolutionize our approach, turning information into action for a healthier, more fulfilling life.

This episode isn't just about what to do; it's about setting goals that resonate and creating a vision that sticks. We dissect the SMART framework to show how effective goal-setting can lead to remarkable achievements when aligned with personal values.

As we explore the need for regular check-ins and customized coaching strategies, we also tackle the psychological roadblocks, such as stress and body image, that can derail our progress. I invite you to consider how overcoming limiting beliefs through reframed thinking can clear the path toward your health aspirations.

Join us on this transformative journey, and let's forge a roadmap to your well-being together.

Chapter Summaries

Bridging the Gap (0:00:05)

Personal transformation, the gap between knowledge and action, the importance of coaching, and seeking a healthier path.

Health Goals Through Personalized Coaching (0:19:19)

Setting meaningful goals aligned with values, addressing psychological factors, and reframing limiting beliefs for personal health coaching.

Get full show notes and more information here: https://elizabethsherman.com/164

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163: Men's Midlife Health w/ Craig Spear

Tue, 27 Feb 2024 04:00:00 -0500

What happens when the invincibility of youth starts to fade, and the reality of aging and health decline sets in? Can men truly embrace self-care and emotional vulnerability as they cross over the age of 40?

Join us as we navigate these thought-provoking questions with the unique insights of our esteemed guest, Craig Spear, a renowned men's health and weight loss coach.

Craig Spear, once a professional athlete and now a passionate advocate for men's health, shares his journey and his mission to help men, particularly those over 40. He dives into his experiences of creating inclusive gym environments and explores the emotional pain and fears many men face that lead them to seek help.

With Craig's expert guidance, we uncover the obstacles around self-care and emotional engagement, offering pragmatic advice on overcoming these hurdles. This deep-dive conversation unravels the complexities around defining optimal health and how it varies for each individual.

My final segment with Craig explores the essential health tips specifically designed for men over 40. He shares valuable insights from his podcast, 'Man in the Arena,' among other resources he offers. We address the challenge of managing emotions without resorting to harmful coping mechanisms such as overeating, overdrinking, or overworking.

This episode proves to be a goldmine for those seeking to understand the unique health challenges men confront, especially as they age. You don't want to miss this enlightening episode, packed with insights and practical tips for achieving optimal health.

About Craig Spear

Meet Craig Spear, a former CFL player turned Ironman athlete, Entrepreneur, and Weight Loss Coach. As he reached his 40s, Craig noticed a decline in his health and decided to take charge.

Recognizing the power of a solid plan and support, he created 'The Spear Method,' a tailored approach designed to assist men over 40 in losing weight and shifting their mindset towards healthier living.

Craig's journey from sports to wellness entrepreneurship serves as an inspiring narrative, and he now invites others to connect with him to embark on their own transformative health and weight loss journeys.

If you're ready to prioritize your well-being, Craig Spear is here to help you create your next success.

Chapter Summaries

Men's Health and Weight Loss Coaching (0:00:04)

Craig Spear is a men's health and weight loss coach for men over 40, with a degree in Kinesiology and Psychology and CFL experience, creating an inclusive gym environment and now offering virtual coaching.

Health Coaching for Men Over 40 (0:06:58)

Craig Spear helps men facing physical and emotional pain to achieve optimal health.

Navigating Emotions and Vulnerability in Men (0:17:37)

Men discuss internal resistance, shame, vulnerability, and emotion management to promote self-care.

Health Tips for Men Over 40 (0:30:36)

Men's health coach Craig Spear shares how to overcome fears and reach optimal health, discussed on his podcast Man in the Arena.

Get full show notes and more information here: https://elizabethsherman.com/163

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162: Why I Don't Log My Food

Tue, 20 Feb 2024 04:00:00 -0500

I remember the exact moment when I realized that my food diary had become my prison. Every calorie counted, every nutrient tracked, I was trapped in a relentless cycle where my self-worth hinged on my meal choices.

Welcome to a heartfelt episode of the Total Health in Midlife podcast, where I take you through my transformative journey from the meticulous world of food logging to the liberating practice of intuitive eating. Together, we'll explore how to break free from the shackles of the food diary and learn to trust our body's natural cues to lead us toward a healthier, more joy-filled way of eating.

Throughout the episode, I dive into the hidden dangers of food logging perfectionism, weaving in stories of individuals like my client Jerry, whose struggle with habit tracking brought light to the necessity of self-compassion in our eating journey.

We'll discuss the power of adopting a beginner's mindset and how to use food logging as a stepping stone toward greater self-awareness and growth, rather than a strict measure of virtue. I'll guide you through the complex emotions that often accompany eating habits and share strategies on how to foster resilience and self-compassion as we navigate our relationship with food.

Join me as I discuss finding a sustainable balance in our food choices, where treats are no longer the enemy and moderation becomes our friend. I'll share insights into the transition from rigid tracking to savoring meals and how to include the foods we love without an ounce of guilt.

By the end of this episode, you'll be equipped with the tools to cultivate a peaceful, satisfying eating experience that honors your health goals and celebrates the joy of eating. Unwrap those earbuds and let's embark on this journey to food freedom together.

Chapter Summaries

Ditching Food Logging for Intuitive Eating (0:00:04)

Food logging can negatively impact our relationship with food and self-worth, but intuitive eating offers a healthier, more balanced approach.

The Pitfalls of Food Logging (0:06:12)

Nature's moral compass: Avoid perfectionism in food logging, adopt a beginner's mindset, and focus on internal satisfaction.

Food Logging and Mindset Shifts (0:20:58)

Food logging can be emotionally challenging, but mindset shifts and photo tracking offer sustainable alternatives.

Finding Balance in Food Choices (0:34:37)

A mindful and balanced approach to eating, including treats without guilt, trusting the body's cues, and savoring meals with peace and satisfaction.

Get full show notes and more information here: https://elizabethsherman.com/podcast/162

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161: People Pleasing & Self-Care

Tue, 13 Feb 2024 04:00:00 -0500

Are your health habits taking a backseat to your people-pleasing tendencies?

Break free from the cycle with me, Elizabeth Sherman, as I tackle the subtle ways saying 'yes' too often can negatively impact your well-being. As I share my personal experiences and professional insights, I shed light on the often-overlooked connection between people-pleasing behaviors and personal health choices.

From the family table where we silence our dietary preferences to the workplace, where we overcommit at the cost of our exercise routines, we explore the ramifications of not voicing our needs. Join me to learn how to set boundaries and choose self-care without an ounce of guilt.

This episode is a heart-to-heart for anyone, particularly women in midlife, who feels the tug-of-war between caring for others and caring for oneself. As we navigate the complex landscape of hormonal changes, energy management, and food choices, we underscore the importance of self-respect and self-compassion during this transformative time.

I dive into personal growth, boundary setting, and ways to infuse joy into your daily life. It's more than a conversation; it's a movement towards living authentically and prioritizing your health and happiness. So, tune in and take the first step towards reclaiming the life you deserve.

Chapter Summaries

People Pleasing's Impact on Health Habits (0:00:04)

People pleasing impacts health habits, but prioritizing self-care is necessary for lasting change and empowerment.

People-Pleasing's Impact on Health and Happiness (0:05:30)

People-pleasing can harm our health goals by neglecting our needs and prioritizing others, leading to resentment and imbalance.

The Impact of People-Pleasing on Health (0:17:32)

Childhood people-pleasing can lead to self-abandonment, but self-care and boundaries can reclaim self-worth, especially for women in midlife.

Get full show notes and more information here: https://elizabethsherman.com/161

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160: Ex-Good Girl with Sara Fisk

Tue, 06 Feb 2024 04:00:00 -0500

As I navigated the waves of midlife, I found myself shedding the layers of a people-pleaser, much like the leaves fall from the trees in autumn. It's a transformation that many women can relate to, and it's exactly why I invited Sara Fisk, the voice behind the Ex-Good Girl Podcast, to join me in a heart-to-heart conversation about this significant phase of life.

We explored the often rocky terrain of midlife and women's health, discussing how to practice self-care authentically and how to deal with the sometimes dismissive medical community when it comes to menopause. Our chat brought to light the need for self-awareness as we navigate the societal shifts and personal changes that come with this stage in life.

Our relationship with food is as complex as the most intricate of dances, and Sara and I took a moment to step into the rhythm of this topic. We shared our personal stories, revealing the cultural pressures that have shaped our views on food and body image.

Through our conversation, it became evident that our dietary choices are reflections of how we care for ourselves, and we should make them based on our satisfaction, not on the desire to conform to external expectations. We peeled back the layers of emotion that often accompany our eating habits, emphasizing the importance of setting boundaries for a balanced and mindful approach to both our plates and our feelings.

Wrapping up our heartfelt dialogue, we turned our attention to the power of self-advocacy and the critical role of embracing personal desires when it comes to our health and wellness. Sara and I underscored the importance of having a supportive community, especially as we face the challenges and transitions of midlife.

We shared how coaching can serve as a guiding light through these times, offering encouragement and a space for celebrating personal victories. Leaving our listeners with gratitude, we hoped to inspire and support everyone on their unique journeys toward health and self-discovery.

About Sara Fisk

She is an anxious optimist and born-again feminist who listens to more books than she sits down to read. She loves a good hike, good dark chocolate, and good conversations.

Chapter Summaries

Navigating Midlife and Women's Health (0:00:03)

Midlife, self-care, and breaking free from people-pleasing habits are discussed, along with the transformative potential of this life phase.

Developing a Healthy Relationship With Food (0:14:03)

Food, love, and body image are intertwined in our culture, influenced by societal pressures and misconceptions about labeling foods.

The Relationship Between Food and Emotions (0:18:10)

Nature's impact on our emotional well-being, setting boundaries with food and people, and the journey towards self-awareness.

Exploring Self-Awareness and Embracing Personal Desires (0:28:48)

Self-compassion, body acceptance, and setting boundaries for personal empowerment about food and emotions.

The Importance of Self-Identity and Self-Care (0:36:16)

Midlife transitions for women involve identity crisis, societal pressures, and the importance of self-love and setting boundaries.

Exploring Relationships and

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159: Fault vs Responsibility

Tue, 30 Jan 2024 04:00:00 -0500

I remember the moment I realized that my health was not just a product of my genetics, but a canvas I could paint with my choices and actions. It was a profound transformation from feeling like a helpless bystander in my own body to becoming the artist of my well-being.

On this episode of Total Health in Midlife, I, Elizabeth Sherman, invite you on a journey to unlock the potential of a mindset geared towards health empowerment.

We'll unearth why we often feel trapped by our genetics and upbringing, and how acknowledging our role in creating our health narratives can lead to profound change. Get ready to challenge old beliefs and embrace the effort it takes to achieve your health goals.

As we peel back the layers of self-pity and victimhood, we discover the resilience of taking personal responsibility for our well-being. Whether you're navigating injuries, health diagnoses, or the everyday challenges that life throws your way, there's a path to a brighter, healthier future.

In this heart-to-heart, we discuss adapting with grace and strength and forging a compassionate alliance with your body. By the end of our time together, you'll be equipped with insights and practical advice that will inspire you to craft a life marked by vitality and fulfillment.

So, press play and join us as we step into a space of confidence, self-acceptance, and thriving health.

Chapter Summaries

Unlocking Your Health's Full Potential (0:00:05)

Mindset shifts from self-pity to empowerment in health, acknowledging effort and calorie balance, and overcoming the victim mindset.

From Victim to Health Responsibility (0:05:47)

Taking responsibility for our health journey, adapting to injuries and diagnoses, and empowering ourselves to prioritize well-being.

Building a Thriving Future (0:19:31)

Prioritize well-being, embrace health and self-acceptance, take responsibility for the future, and find fulfillment on a transformative journey.

Get full show notes and more information here: https://elizabethsherman.com/159

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158: The Ripple Effect of Self-Care

Tue, 23 Jan 2024 04:00:00 -0500

I'll never forget the day I realized self-care wasn't just about me. It was during a particularly hectic week when, despite the chaos, I took time for a morning walk and it astonishingly transformed my entire day, making me more present for my family and more productive at work.

In this episode, we'll traverse the misunderstood landscape of self-care, especially during the transformative midlife years. Join me, Elizabeth Sherman, as I debunk the myth of self-care as a selfish luxury and reframe it as an essential practice that radiates benefits well beyond oneself.

I'll share stories and insights drawn from my coaching experiences that illuminate how investing in our well-being enriches every role we play—from parenting to professional endeavors.

We'll also examine Maria's inspiring narrative, showcasing how integrating simple health habits like hydration, quality sleep, and mindful eating can catalyze profound improvements across various facets of life. I'll provide you with actionable strategies to seamlessly incorporate self-care into your busy schedule, how to shed the unwarranted guilt around taking time for yourself, and the importance of establishing a legacy of health.

By the end of our journey, you'll be equipped with the understanding that each small step towards self-care is a leap towards a more vibrant and fulfilling life, not just for you, but for everyone whose lives you touch.

Chapter Summaries

The Ripple Effect of Self-Care (0:00:04)

Self-care is not selfish, it benefits all aspects of life and we deserve to prioritize our well-being.

Small Steps Improve Health (0:11:13)

Physical, mental, and emotional health are interconnected, and small changes can lead to sustainable improvements in well-being.

The Ripple Effect of Prioritizing Health (0:18:42)

Small health changes have a cumulative effect on well-being, including walking, hydration, vegetables, mindful eating, and quality sleep.

Get full show notes and more information here: https://elizabethsherman.com/158

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157: Listening to Your Body with Lisa & Stephanie

Tue, 16 Jan 2024 04:00:00 -0500

Ever wondered how two ordinary women, Lisa and Stephanie, navigated their struggles with weight and body image?

Join us as they share their inspiring stories, from discovering intuitive eating and the Feel Good Sisterhood to overcoming menopause setbacks. You'll be captivated by their resilience in the face of adversity and their pursuit of self-confidence and body positivity.

We break away from the common gym culture and delve into the importance of finding enjoyable, sustainable forms of exercise. Be inspired by our guests' experiences with a year-long program, where they learned to redefine their relationship with food and movement, supported by a sisterhood of women on the same journey.

Listen, as we unpack emotional eating, explore the complex mind-food connection, and reveal how to make healthier choices without succumbing to guilt and immediate cravings.

To wrap up, we celebrate the triumphant health transformations of Lisa and Stephanie, illustrating how aligning healthy eating habits can positively impact their lives. They share how the program has not only helped them navigate perimenopause symptoms but also instilled in them a sense of control over their relationship with food.

Lastly, we dissect the role of vulnerability and flexibility in pursuing health goals. So join us, and let the personal stories and lessons of our brave guests inspire you to embark on your health journey.

Chapter Summaries

Finding Strength and Self-Confidence in Health (0:00:05)

Lisa and Stephanie share their struggles with weight, body image, and health, and how they found support through intuitive eating and Elizabeth's podcast.

Benefits of Walking and Non-Gym Exercise (0:16:36)

Women share doubts about committing to a year-long fitness program, emphasizing enjoyable movement and the role of play.

Transformation and Support in a Program (0:22:43)

Stephanie and Lisa credit a year-long program for improving their relationship with food, reducing emotional eating, and creating lasting changes in their lives.

Understanding and Overcoming Emotional Eating (0:36:38)

Participants share experiences of connecting mind and food choices to avoid emotional eating and make healthier decisions.

Healthier Eating and Lifestyle Impacts (0:41:51)

Lisa and Elizabeth share their journey with food and body image, discussing struggles, positive effects, and newfound freedom through the program.

Vulnerability and Flexibility in Pursuing Goals (0:52:43)

Setting and achieving goals in health and fitness, embracing vulnerability, understanding the why, and finding what works for each individual.

Get full show notes and more information here: https://elizabethsherman.com/157

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156: Health Span vs Lifespan

Tue, 09 Jan 2024 04:00:00 -0500

How would you redefine aging?

This episode is all about that - not just adding years to your life, but adding life to your years. We dive into the intriguing contrast of health span versus lifespan and underline the importance of proactive health management for a vibrant future.

Hear firsthand stories of individuals thriving in their later years and those facing challenges, drawing attention to the long-term impact of our daily habits on our health and finances.

Leaping simply surviving to thriving, we discuss the power of physical activities, mental and emotional well-being, and independence in living a fulfilling health span.

Have you ever wondered about the real impact of investing in your health? Discover how mindset, habits, and health coaching can pave the way for a healthier, happier future.

Remember, every step counts when it comes to a fulfilling health span. So, are you ready to make those choices that lead to vibrant aging?

Chapter Summaries

Thriving in Aging (0:00:04)

Healthspan vs. lifespan, living well, small changes, thriving, physical activities, mental and emotional well-being, independence, long and healthy life.

Invest in Health for Vibrant Future (0:12:20)

Investing in our health has long-term benefits, mindset is crucial, and health coaching offers empowerment.

The Importance of Health and Aging (0:20:32)

Healthspan and lifespan are discussed, emphasizing the importance of living better and making healthy choices at any age.

Get full show notes and more information here: https://elizabethsherman.com/156

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155: Total Health in Midlife Introduction

Tue, 02 Jan 2024 04:00:00 -0500

Are you ready to ditch the diet culture and quick fixes, and embrace a richer, more meaningful definition of health and wellness in midlife?

Welcome to Total Health in Midlife, a podcast that goes beyond the surface level to explore a holistic approach to well-being. We'll challenge traditional weight-loss narratives and explore the science of aging, self-care, and extending our health span.

What does it truly mean to be healthy in midlife?

It's not just about the physical, it's about creating a robust, fulfilling life for ourselves and the future. We'll explore the undeniable importance of self-compassion, developing a healthy relationship with ourselves, and fostering connection with our communities.

Join me as we unpack essential topics like menopause, feminism, and social justice through the lens of health and well-being. We'll dive into the power of self-care, navigate the challenges of aging, and discover how self-compassion can be a game-changer in our health journey.

Tune in to Total Health in Midlife and redefine your vision for a healthy, satisfying midlife and beyond.

Chapter Summaries:

Redefining Health in Midlife (0:00:04)

Prioritizing holistic well-being, mental and emotional health, and preparing for a fulfilling future.

Total Health and Wellness in Midlife (0:10:41)

Exploring self-care, healthy aging, retirement, menopause, feminism, community, and self-compassion.

Get ready to unlock a richer understanding of health and wellness and empower yourself to thrive in midlife and beyond.

Get full show notes and more information here: https://elizabethsherman.com/155

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Bonus Episode: Your Healthiest Year

Mon, 01 Jan 2024 04:00:00 -0500

Step into a new era of achieving lasting health goals and bid farewell to the cycle of repetitive resolutions that vanish faster than holiday decorations in January. I'm thrilled to invite you to a special bonus episode. If you've ever felt the frustration of unmet health objectives, this episode will help you as we move into 2024 with renewed motivation and direction.

As a seasoned expert in women's wellness, personal training, nutrition, and life coaching, I'm here to equip you with the tools needed to make your health aspirations stick. Let's ensure that your resolutions extend far beyond the excitement of New Year's Eve confetti this year.

In this expansive episode, we'll shatter the mold of generic health advice and dive into tailored strategies designed to resonate with your unique lifestyle. With over 17 years of expertise, I specialize in addressing the distinctive challenges faced during midlife. Together, we'll explore the impact of stress on our health, discover ways to sustain motivation throughout the year, and uncover the secrets to defying the trend of 'Quitter's Day.'

This episode is a comprehensive blueprint for a year of attaining and surpassing your wellness goals. Join me as I illuminate the path forward, guiding you toward a year filled with achievement and empowerment.

Chapter Summaries

Reimagining Resolutions

I am acknowledging past resolution failures, offering hope for lasting change in 2024, and teasing sustainable health strategies.

Introduction to New Beginnings

I explore the excitement of the New Year and discuss the process of setting up plans and goals.

Overcoming Resolution Pitfalls

Addressing the flaws of New Year's resolutions, understanding 'Clean Slate Events,' and discussing the challenges of maintaining resolutions beyond January.

Get more information here: https://elizabethsherman.com/2024

WHAT YOU'LL LEARN

Unlock the mindset-shifting potential of considering a year-long focus toward optimal health, rejecting rigid timelines, and embracing joy while crafting personalized, sustainable habits.
Discover strategies for realistic health goals and resilience in the 'Your Healthiest Year' live class, tailored for women in midlife.

RESOURCES

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Goal Setting Series 4: Maintaining Motivation

Sat, 30 Dec 2023 04:00:00 -0500

"Motivation is not merely a fleeting spark but a flame we can tend to."

Join me as I dive into the intricate realm of sustaining motivation, navigating its fickle nature, and discovering the tools to keep it burning bright even on the darkest days.

It's worth remembering that it's not solely the attainment of your goals that matters, but the joy and fulfillment derived from them.

So, let's continue to pursue this journey of health, vitality, and resilience. Listen in for more enlightening conversations and don't forget to keep your goals fun and your motivation high!

Chapter Summaries

Maintaining Motivation (0:00:05)

Maintaining motivation in midlife through sustainable habits, finding joy, and celebrating small victories.

Inspiring and Empowering Health and Well-Being (0:16:20)

Thank you for joining me on a journey of health and vitality, celebrating wins, and setting fulfilling goals.

Get full show notes and more information here: https://elizabethsherman.com/podcast/goal-setting-4

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Goal Setting Series 3: Navigating Obstacles

Fri, 29 Dec 2023 04:00:00 -0500

What if the hurdles in our lives could become the stepping stones to our ultimate goals?

In the episode, I offer a comforting reminder of the resources and support available to you.

This isn't just about overcoming hurdles, it's about transforming obstacles into sources of growth and resilience.

So, let's do this together, learning to embrace challenges, remain focused, and ultimately, achieve our goals.

Chapter Summaries

Navigating Obstacles in Goal Setting (0:00:03)

Nature's obstacles in goal setting for midlife women, time management, proactive preparation, and staying focused during busy periods.

Resources and Support for Overcoming Obstacles (0:18:07)

Time management, setting boundaries, and joining a supportive community can help overcome obstacles and achieve goals.

Get full show notes and more information here: https://elizabethsherman.com/podcast/goal-setting-3

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Goal Setting Series 2: Understanding and Overcoming Myths

Thu, 28 Dec 2023 04:00:00 -0500

Chapter Summaries

Setting Achievable and Fulfilling Goals (0:00:03)

Overcoming myths about goal setting: realistic goals, seeking support, and small steps lead to progress.

Debunking Goal-Setting Myths, Overcoming Obstacles (0:11:45)

Debunking myths about goal setting empowers us to make realistic, sustainable changes aligned with our current circumstances.

Get full show notes and more information here: https://elizabethsherman.com/podcast/goal-setting-2

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Goal Setting Series 1: Setting Realistic Goals

Wed, 27 Dec 2023 04:00:00 -0500

Are your goals often oversized and unrealistic, leading to feelings of failure and disappointment when you can't meet them?

We challenge the norm, demonstrating that it's entirely okay, and even necessary, to adjust and evolve our goals as we grow, highlighting the importance of flexibility in this process.

I also talk about common goal-setting myths, debunking them one by one. I illuminate the value of adaptability and the power of taking small, deliberate steps towards your future.

Tune in, and let's shape an amazing day together.

Chapter Summaries

Setting Realistic Goals (0:00:04)

Align goals with life stages, use behavior goals for lasting change, and break the cycle of feeling overwhelmed in setting ambitious goals.

The Power of Realistic Goal Setting (0:08:01)

Focus on behaviors, embrace failure, and adapt goals as you grow. Start small and be flexible.

Achieving Goals (0:20:15)

Overcome myths in goal setting, adjust and adapt, join the Facebook group, practical tips for achieving goals.

Get full show notes and more information here: https://elizabethsherman.com/podcast/goal-setting-1

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154: Prioritizing Yourself vs The Virtuous Caregiver

Tue, 26 Dec 2023 04:00:00 -0500

Are you feeling the pressure of creating the perfect holiday experience? Ready to break free from the myth of the virtuous caregiver and the associated holiday stress?

Let's redefine the holiday season and reclaim your peace, presence, and authentic joy.

Chapter Summaries

Debunking Virtuous Caregiver Myths (0:00:05)

I discuss self-imposed and external pressures, simplifying our holiday agenda, and our worth not being tied to how much we do.

Creating Peace and Connection During Holidays (0:12:14)

Identify tasks to reduce stress and cultivate peace, calm, and connection during the holidays.

Prioritizing Self-Care During the Holidays (0:24:04)

Self-care, reducing stress, connection, love, and joy during the holidays are discussed to help manage to overwhelm.

Get full show notes and more information here: https://elizabethsherman.com/hhs-4

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153: Holiday Health Bare Minimums

Tue, 19 Dec 2023 04:00:00 -0500

Haven't we all been there? Trapped in the holiday chaos, stretching ourselves too thin to cater to everyone else's needs, but ours?

This episode peels back the layers on a game-changing strategy for the holidays - the idea of bare minimums. These are small, easy changes that can keep us sane and healthy amidst the festive frenzy.

Chapter Summaries

Navigating the Holidays (0:00:07)

Identify non-negotiable habits to navigate holiday chaos, prioritize love and connection, and create bare minimums for sanity and health.

The Importance of Bare Minimums (0:07:47)

I emphasize the importance of bare minimums to stay healthy during the holidays and discuss their power to maintain balance.

Setting and Sticking to Holiday Minimalism (0:14:25)

Create bare minimums this holiday season with practical tips, eight basic habits, pitfalls to watch out for, and self-kindness.

Holiday Health (0:26:04)

We prioritize health and well-being, discuss ways to make habits stick, and share tips to make the holidays easier.

Get full show notes and more information here: https://elizabethsherman.com/hhs-3

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152: Is It Rude? Or Boundaries?

Tue, 12 Dec 2023 04:00:00 -0500

Are you feeling caught between wanting to please others and wanting to prioritize your health and well-being this holiday season?

Join me as I navigate the tricky topic of saying 'NO,' exploring why society pressures us to always agree and be polite, and the damaging effects this can have on our health and autonomy. I'll also share insights on how to prioritize your own needs during the holiday season and how to say NO without guilt.

This episode is all about taking back control and prioritizing your well-being. So, if you're ready to navigate this holiday season with more grace and less stress, this episode is for you.

Chapter Summaries

Setting Healthy Boundaries and Saying No (0:00:08)

Set boundaries this holiday season without sacrificing well-being by shifting your mindset and using techniques to navigate social pressures.

Saying No (0:16:02)

Saying no without guilt, setting boundaries, and prioritizing needs are discussed to understand why people push for a 'YES.'

Prioritizing Yourself During the Holiday Season (0:27:41)

Prioritize needs, set boundaries, say no without guilt, and enjoy the holiday season.

Get full show notes and more information here: https://elizabethsherman.com/hhs-2

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151: The Mental Offload with Shawna Samuel

Tue, 05 Dec 2023 04:00:00 -0500

Ever feel like you're constantly bombarded by societal expectations and pressures, especially as a woman? Well, you're not alone.

Listen in and discover how to challenge societal norms, advocate for your personal space, and set the path for a life that's balanced and fulfilling.

About Shawna Samuel

Chapter Summaries

Subtracting Struggles for Women's Success (0:00:01)

We discuss expectations from society, how to take back our time and energy, and the importance of saying no.

Challenges With Delegating Household Chores (0:17:25)

We examine weaponized incompetence, maternal gatekeeping, and how expectations can impact trust and learning.

The Mental Load and Gender Equality (0:24:01)

We examine the emotional and mental toll of appearance expectations on women of color, and how this can lead to gender gaps.

Minimizing the Mental Load for Women (0:46:48)

Put ourselves first to reduce mental load, advocate for space and time, and make decisions on travel, childcare, and self-care.

Offloading the Mental Load (0:56:36)

Women reduce mental load, reduce expectations, and prioritize self-care to improve emotional and mental well-being.

Get full show notes and more information here: https://elizabethsherman.com/podcast/151

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Setting Goals and Missing Marks: A Raw Recap

Tue, 28 Nov 2023 04:00:00 -0500

Here's a powerful notion to consider: What if falling short of your goal was the best thing that could happen to you?

In this episode, I recount the highs and lows of the past year, celebrating the podcast milestones and embracing the detours, like rebranding and unforeseen setbacks.

If your expectations are tied to societal norms, let's shake them up a bit. Personal freedom is at the core of our discussion as we wade through the waters of change and personal growth. I reassess my goals and champion the idea of embracing life's imperfections. So, prepare yourself, the journey to personal growth isn't about perfection but more about resilience in the face of adversity.

Lastly, I have a heart-to-heart about celebrating small behavioral victories over grand end goals. It's easy to get disheartened when we don't meet our lofty goals, but what if we shift our focus to smaller, more attainable behavioral changes?

Imagine the joy of having more energy, sleeping better, or even relishing a simple walk. It's time to drown out the inner critic and tune into the voice of self-love and encouragement. So join us, and let's raise a toast to our little victories on the path to optimal health.

Let's redefine success, together.

Chapter Summaries

Goal Setting and Overcoming Setbacks (0:00:00)

Reflecting on highs and lows, we discuss why pivoting is important, celebrating wins, and setting up for success.

Celebrating Behavioral Wins and Transformations (0:10:37)

Focusing on behaviors and habits, celebrating small wins, and self-discovery are key to a successful health journey.

Navigating Change and Personal Growth (0:18:36)

Taking a step back to reassess goals and freeing from rules leads to personal growth, pushing through fear and self-doubt for success.

Small Wins Lead to Big Victories (0:32:14)

Celebrate successes, reach out for help, and silence self-criticism to achieve goals.

Get full show notes and more information here: https://elizabethsherman.com/podcast/150

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I Don't Do It All by Myself

Tue, 21 Nov 2023 03:00:00 -0500

Do you ever feel like you're hiding parts of yourself for fear of judgment or societal expectations? You're not alone. In this revealing episode, I share a deeply personal and unexpected secret that has been simmering behind the scenes of my life and career.

This secret isn't just about me; it opens up a hearty discussion about what it means to be a woman in today's world. It's about the roles we feel compelled to play, the masks we wear, and the pressure to appear a certain way.

What's the hidden ingredient in my life? Tune in to find out. You'll discover lessons on authenticity, vulnerability, and the courage to embrace our true selves, even when it feels uncomfortable. It's an episode that will stir your thoughts and maybe even inspire you to unveil your secrets.

Chapter Summaries:

Revealing My Secret (0:00:08)

I discuss embracing our true selves, being honest and authentic, and reflecting on our journey.

Challenge Gender Roles (0:03:43)

Facing fears, discussing the practicality of the truth reveal, guidelines for eating, mindful eating, and breaking down judgment barriers.

Challenging Gender Biases and Embracing Choice (0:15:35)

Challenging expectations of womanhood, empowering choices and redefining what it means to be a woman.

Support and Coaching for Balance (0:24:03)

Self-acceptance, combating guilt and fear, building self-confidence and balance, and providing resources for healing.

"Embrace your unique path and challenge the expectations that society hands down to us." - Elizabeth Sherman

Get full show notes and more information here: https://elizabethsherman.com/podcast/149

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Redefine Your Relationship with Alchohol with Molly Watts

Tue, 14 Nov 2023 03:00:00 -0500

Calling all thinkers and social drinkers!

Prepare to reassess your beliefs, confront societal norms, and redefine your relationship with alcohol. My guest, Molly Watts, and I take the lid off the alcohol industry, revealing the disturbing lack of health benefits associated with any level of drinking. Be prepared for a deep dive into the psychological aspects of alcohol consumption and the myths surrounding it that often go unchallenged.

In this episode, we dissect the complex relationship between alcohol and anxiety. We shed light on how alcohol disrupts our brain's homeostasis and potentially induces anxiety in the middle of the night.

Through our conversation, we aim to equip you with crucial insights about habitual drinking, the importance of good sleep hygiene, and the implications of heavy drinking. Here's where you'll learn how to address the anxiety that comes with tackling your drinking habits, and why it's essential to confront it head-on.

Finally, we emphasize the importance of a conscious plan for alcohol consumption. Together, Molly and I dive into strategies to manage your alcohol intake, addressing fears of missing out and emphasizing the role of self-care.

We also explore into Molly's program, 'Making Peace with Alcohol,' which provides group coaching, coursework, and a supportive community. So, join us as we unravel the complexities of alcohol consumption and offer tangible strategies for healthier habits.

Trust me, you won't want to miss this enlightening exchange.

Chapter Summaries:

Challenging Beliefs and Habits (0:00:17)

Molly and I discuss questioning beliefs, normalizing alcohol use, and language's influence on thoughts and opinions.

Exploring Alcohol Consumption and Its Impact (0:17:03)

We examine the prevalence of misinformation, low-risk limits, and the need for alcohol-free days to form a healthy relationship with alcohol.

Anxiety and Alcohol (0:32:38)

Molly and I discuss alcohol's neurochemistry, its relationship to anxiety, its effects on homeostasis, and the anxiety of addressing drinking habits.

Managing Alcohol Consumption (0:40:39)

Molly and I discussed alcohol consumption, self-care, neurochemistry, and FOMO.

Alcohol Intake Control and Support (0:48:34)

Molly Watts and I discuss creating a conscious plan for alcohol consumption, her program Making Peace with Alcohol, and its group coaching, coursework, and community.

About Molly Watts:

Molly Watts is an author, podcaster, and life coach who helps daily habit drinkers change their drinking to create a peaceful relationship with alcohol.

As an adult child of an alcoholic, Molly developed a decades-long daily drinking habit that defied logic and caused endless anxiety. Worrying about alcohol, first with her mother and then as her own drinking habit seemed "unbreakable", was exhausting.

Using science as her guide, Molly transformed her drinking and became what she now calls an alcohol minimalist. Most importantly, she is completely at peace with alcohol and helps other people do the same.

"Alcohol disrupts sleep patterns, compounding insomnia and disrupting sleep cycles, especially for women in menopause." - Elizabeth Sherman

Get full show notes and more information here: https://elizabethsherman.com/podcast/148

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Do You Have Peter-Pan Syndrome?

Tue, 07 Nov 2023 03:00:00 -0500

In today's upbeat and eye-opening episode, We're taking a candid look at the "Peter Pan Syndrome," that tendency we have to cling to youth in ways that actually make our health choices anything but youthful. I'll take you back to when I was 22, equating fun with a whole lot of unhealthy habits, and lay bare the biases and misconceptions we often have about what being young, 'edgy,' or 'fun' really means.

I'll also dig into the hidden narratives in food marketing—ever notice how processed, unhealthy options get billed as 'party foods,' while anything healthy gets tagged as 'boring' or 'old'? Through stories like a client of mine who was scared of losing her connection with her boyfriend by eating healthier, I'll unfold the irrational ties we make between overeating, overdrinking, and this idea of defying aging.

But here's the real meat of today's talk—it's all about empowerment and self-realization. I'm inviting you to take a hard look at how you want to think about eating well and caring for your body. Let's break free from those narratives that aren't doing us any favors and redefine what fun and youthfulness really mean—in terms of energy, vitality, and feeling amazing.

In this episode, I aim for you to realize that taking control of your health isn't about resigning to getting old; it's about truly living. It's about embracing every age with wisdom and celebrating each stage of life with a joy and fulfillment that's genuinely ageless.

Chapter Summaries:

Redefining Aging, Fun, and Responsibility (0:00:04)

Exploring the Peter Pan syndrome, I uncover how unhealthy habits are marketed as fun and how to redefine health, joy and vitality.

Embracing Aging With Grace and Vitality (0:10:26)

Question beliefs around aging, health, and vitality; embrace aging with grace and wisdom; live life to fullest.

Continuing the Conversation (0:21:06)

Challenge societal expectations and create a life of joy, health and possibilities without conforming.

"Embrace aging as a journey of wisdom and vitality, and challenge the narrative that equates youthfulness with unhealthy habits. Rediscover joy, energy, and the vibrant life that awaits you." - Elizabeth Sherman

Get full show notes and more information here: https://elizabethsherman.com/podcast/147

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BONUS 2024 Sisterhood Retreat

Fri, 03 Nov 2023 04:00:00 -0400

In this episode, Elizabeth invites listeners to explore an exclusive opportunity to rediscover themselves through The Sisterhood Retreat 2024.

Nestled in the serene town of Puerto Morelos, Mexico, this transformative experience is meticulously designed for women in their 40s and 50s who feel stuck and unfulfilled, despite their commitments to work and family.

Elizabeth will discuss what makes this retreat so special, from its focus on self-discovery and time management to the activities and workshops that promise a week of renewal and growth.

Testimonials from previous participants bring to life the transformation that awaits. The episode will touch on all the details you'd need to know, plus address potential concerns and questions.

If you've been yearning for a break, this episode will show you why The Sisterhood Retreat is more than just a vacation—it's the key to unlocking the vibrant, self-assured woman you used to be, and still are.

This episode is here to inspire, to challenge, and ultimately to offer you a catalyst for change. Whether you already have your answers or are still searching, this retreat awaits you, ready to make your dreams of renewed self-discovery a reality.

Get more information here: https://elizabethsherman.com/retreat-2024

WHAT YOU'LL LEARN

The Sisterhood Retreat provides a safe, supportive space for women to connect, be vulnerable, and embark on a journey of positive personal transformation.
Discover how this retreat empowers women to prioritize self-care and personal growth in a supportive environment, regardless of their uncertainty about goals and next steps.
Discover how personal success stories can guide your decision to pursue a similar experience.

RESOURCES

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Multi-Tasking & Your Health

Tue, 31 Oct 2023 04:00:00 -0400

In this episode, I'm diving into the often-praised but actually harmful world of multitasking. Living in a society where being "busy" is seen as a badge of honor, many midlife women, like you, find yourselves caught up in the relentless cycle of task-switching, never truly being present in the moment. This leads to disconnected relationships, poor self-care, and ultimately, a detrimental impact on your overall well-being.

I open up about my personal experiences with ADHD, sharing my struggle and triumph over the need to multi-task. I'll reveal why slowing down, focusing on one thing at a time, and breaking free from the productivity culture is vital for our health and true connection with others.

With humor, wisdom, and genuine understanding, I'll guide you to recognize your worth beyond your to-do lists. I'll provide strategies to delegate, delete, and redefine success in a way that prioritizes self-care and mindfulness. It's not about who's busier; it's about who's more fulfilled.

Join me as we embrace the power of slowing down, challenge the societal pressure to "do it all," and cultivate a more mindful and satisfying life. You're worthy just as you are – let's celebrate that together.

Chapter Summaries:

Multitasking Myth and Its Impact (0:00:07)

Uncovering the myth of multitasking, exploring its negative impacts, and strategies to slow down and be present.

The Power of Presence (0:09:44)

Prioritize, focus, delegate, delete, create mindfulness, redefine success, and give permission to be.

"Being fully present in whatever it is that we're doing, not only enhances our connections with others, but also deepens our connection with ourselves." - Elizabeth Sherman

Get full show notes and more information here: https://elizabethsherman.com/podcast/146

Hey! I love hearing from you. Send me a text. Let me know what resonated with you.

Download your free roadmap at https://elizabethsherman.com/roadmap.

Discovering What You Want with Stacey Oliver Knappe

Tue, 24 Oct 2023 04:00:00 -0400

Are you ready to join Stacey on her remarkable journey of self-discovery and personal transformation? This episode is a candid exploration of Stacey's battle with weight, societal expectations, and her relationship with food. Starting from a young age, Stacey found herself on the exhausting roller coaster of dieting, a ride many of us know all too well. She's generously sharing her raw and relatable experiences with us, hoping to inspire others to break free from the chains of societal pressures.

Stacey's transformation was not just about changing her diet; it also involved shifting her mindset and behaviors. She learned to listen to her body, becoming curious about her patterns and habits. This process propelled her to set personal goals which led to monumental shifts in her life, including leaving her corporate job to begin a consulting gig. We dive into the power of curiosity and how it can spur personal development and change. It's a liberating discussion that shatters the illusion that weight loss can solve all our problems.

A crucial component of Stacey's journey was the impact it had on her relationships. As her confidence boosted, she found the courage to assert herself more, leading to healthier and more balanced relationships. Feminism and literature played a significant role in shaping her journey, and she speaks passionately about an empowering women's retreat that solidified her bond with a community of supportive women.

Join us for an enriching discussion as Stacey navigates her transformation journey, overcoming negative mindsets, and finally finding peace and contentment within herself. This episode is not just about losing weight – it's about gaining a whole new perspective on life.

Chapter Summaries:

Stacey's Journey (0:00:03)

Stacey's journey of transformation included gaining 20 pounds, finding feminism, and being supported by her partner.

Weight and Food Choices (0:08:40)

Stacey discussed her weight struggles, and comparison to others, and changed her relationship with food.

Exploring Curiosity, Behavior, and Personal Goals (0:18:25)

Stacey shares her journey of transformation, exploring her relationship with food, going deeper, and leaving her corporate job.

Discovering Self-Value and Assertiveness in Relationships (0:24:50)

Stacey's transformation has increased her confidence, autonomy, and communication, impacting her relationships.

Empowering Women's Retreat Experience (0:39:56)

Stacey found sisterhood, real-life struggles, and transformation through a retreat, leading to increased confidence.

Overcoming Negative Mindsets and Finding Peace (0:45:38)

Stacey has learned to accept and take responsibility for her negative emotions, become more confident in presenting herself, and gained the power of sisterhood through a retreat.

Get full show notes and more information here: https://elizabethsherman.com/podcast/145

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The Upside to Envy

Tue, 17 Oct 2023 04:00:00 -0400

Ever felt a twinge of envy? Have you ever been labelled as jealous when all you did was desire someone's achievements or possessions?

Let's pull back the curtain on envy, an emotion often misunderstood and maligned, yet so deeply intertwined with the human condition. I'm turning this conversation on its head, not just acknowledging envy, but reclaiming it as a mirror reflecting our deepest desires.

I explore the societal narratives that paint women as rivals and discuss how envy plays a pivotal role in these portrayals. It's time to transform this negative emotion into an empowering tool for self-awareness and self-improvement.

Now, let's talk about Schadenfreude - that umbrella term for the complex mix of emotions centred around envy. The satisfaction you feel when someone who seems to have it all stumbles. A destructive force in our relationships and communities, I explore how to recognize its influence, challenge it, and redirect the focus to building genuine connections. I'm also touching upon competition - how men and women perceive it differently and how we can break free from the cycle of envy and Schadenfreude.

As I conclude, let's remember the power of supportive communities. Let's cheer for each other's successes, offer a hand when someone stumbles, and celebrate the beauty of genuine connections. Together, we can bridge the gap and cultivate a community rooted in understanding and support.

Chapter Summaries:

Reclaiming Envy (0:00:04)

Exploring envy's roots, distinguishing between envy and jealousy, and reclaiming it to benefit us.

Navigating Envy, Schadenfreude, and Competition (0:15:44)

Schadenfreude is rooted in envy, affects relationships and communities, and can be challenged by focusing on mutual support and celebration.

Celebrating and Supporting One Another (0:33:48)

Let's celebrate successes, offer support, and build a community of understanding.

"Embrace envy as a guiding light, transforming it from a negative force into a powerful compass that leads you to your true desires and aspirations." - Elizabeth Sherman

Get full show notes and more information here: https://elizabethsherman.com/podcast/144

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BONUS: Listener's Guide

Thu, 12 Oct 2023 04:12:00 -0400

Episode Summary

Ever wondered, "With all these episodes, where do I even start on my journey to better health?" This episode has got you covered! Tune in as Elizabeth reveals a specially curated guide that'll give you a straight path through the Done with Dieting Podcast library, all geared towards making you healthier, happier, and more fulfilled.

What You'll Learn:

Foundational Habits: The basic building blocks for a healthier you, these are the core episodes you should absolutely listen to if you want to get started on the right foot.
Mindset Shifts: Once you know what to do, you need to know how to stay committed. Learn about the episodes that will help you do just that!
Lifestyle Choices and Hormonal Balance: Think your daily choices don't affect your health that much? Think again. We'll guide you through episodes that discuss how your lifestyle choices can deeply impact your hormonal balance, and how to make smarter choices for a better you.

So if you've been feeling a bit lost amidst the sea of health advice out there, this episode is your lighthouse. It's more than just a "Best of" list—it's a roadmap to building a healthier, happier you.

How This Episode Can Help You:

This isn't just another episode. It's a specially designed guide aimed to support you in your journey towards better health. If you've been struggling with where to start or how to keep going, this episode is your key to unlocking a more focused, effective approach to achieving the health and happiness you deserve.

Don't miss out. Tune in now!

https://elizabethsherman.com/roadmap

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Doing It On Your Own

Tue, 10 Oct 2023 04:00:00 -0400

What if the secrets to strength and resilience are hidden in the annals of women's shared histories?

Today, I am unearthing these stories, illuminating the silent strength of our foremothers, and embracing the power of sisterhood. I dive into the societal perceptions of women through different life stages and tackle the stigma and shame linked to women's bodies. I recognize the wisdom in seeking help and the freedom in finding our own paths.

Imagine a time when women thrived in multigenerational living, and the guidance of elder women — the crone — was cherished. I traverse through this era, understanding the impact of patriarchy and cultural shifts on women's communal living. I unveil the repercussions of transitioning from these cohesive communities to isolated nuclear households.

Along this journey, I find solace in the narratives woven in books like The Red Tent and Women Who Run With the Wolves. They serve as mirrors to our societies, reflecting both their charm and scars. By appreciating these historical shifts and rekindling the spirit of sisterhood, I aspire to reclaim the power and unity that was once ours.

Join me on this remarkable journey to rediscover our collective strength.

Chapter Summaries:

The Power of Sisterhood (0:00:05)

We explore the power of sisterhood, wisdom of elders, societal perceptions of women, collective wisdom, seeking help, and the stigma of women's bodies.

The Strength and Unity of Women (0:13:20)

We explore the strength of women, communal living, the wisdom of the crone, fear and suspicion of women, nuclear households, and books like the Red Tent and Women Who Run With the Wolves.

"Unite in sisterhood, reclaim wisdom from the past, and empower each other for an unstoppable journey ahead." - Elizabeth Sherman

Get full show notes and more information here: https://elizabethsherman.com/podcast/143

Hey! I love hearing from you. Send me a text. Let me know what resonated with you.

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Rock Your Midlife with Dr. Ellen Albertson

Tue, 03 Oct 2023 04:00:00 -0400

Wouldn't it feel incredible to swap self-criticism for self-compassion? Are you ready to silence your inner critic and live your life authentically?

In this episode, I'm thrilled to welcome Dr. Ellen Albertson, also known as the midlife whisperer. She's a force to be reckoned with, boasting a plethora of qualifications from journalist to Ph.D. psychologist, and is passionate about helping women navigate midlife with joy, energy, clarity, and confidence.

Our discussion unveils Dr., Ellen's journey, from a journalist to a self-compassion advocate. She shares her insights into how powerful self-compassion can be, with practices such as meditation leading to significant reductions in body shame and dissatisfaction.

But it's not just about body image; we discuss the crucial role of self-compassion in managing emotions, dealing with depression, and promoting overall well-being. Dr. Ellen's approach is a holistic one, incorporating the body, mind, heart, and spirit, inspiring us all to embrace ourselves fully.

In the final segment, we tap into how self-compassion can silence our inner critic and empower us to live authentically. Dr. Ellen introduces her seven-step program, designed to help us reconnect with our true selves and embrace the challenges and joys of midlife.

We also touch on the best diet for women in midlife, the power of self-care, and how to approach intermittent fasting safely. This episode is brimming with wisdom, whether you're seeking motivation to step out of your comfort zone or simply curious about living a high-vibe midlife.

We promise it's an enlightening conversation you don't want to miss.

Chapter Summaries:

Dr. Ellen Albertson (0:00:07)

Dr. Ellen Albertson helps women in midlife live a high vibe midlife with joy, energy, clarity, and confidence.

Finding Self-Compassion for Body Image (0:07:57)

Dr. Ellen Albertson shares her journey of self-compassion, reducing body shame and body dissatisfaction, and embracing the body through meditations and taking risks.

The Power of Self-Compassion and Wellbeing (0:15:08)

Dr. Ellen Albertson discusses self-compassion to regulate emotions, manage depression, take risks, and enjoy life.

Rediscovering Authenticity and Empowering Midlife Women (0:23:23)

Dr. Ellen Albertson guides us through seven steps to reconnect with our true selves and embrace midlife, addressing our inner critic, people-pleasing behavior, and developing our intuition.

Authenticity, Comfort Zone, and Prioritizing Self (0:29:31)

Dr. Ellen Albertson's midlife journey, weight focus, fear of success, healthy eating and emotion regulation are discussed.

Best Diet for Women in Midlife (0:33:14)

Midlife women can benefit from a plant-based diet, intermittent fasting, fermented foods, phytochemicals, strength training, and good sleep.

Working With the Midlife Whisperer (0:44:57)

Dr. Ellen Albertson helps midlife women through diet, coaching, retreats, self-compassion, travel, and self-care.

About Dr. Ellen Albertson:

Dr. Ellen is a psychologist, registered dietitian, board-certified health and wellness coach, podcast host, Reiki master, and self-compassion teacher. Known as The Midlife Whisperer™, she helps women have the energy, confidence, and clarity to make their next chapter their best chapter.

A bestselling, award-winning author, and inspirational speaker, Dr. Ellen is an expert on women's well-being and sits on the medical board of The National Menopause Foundation. Dr. Ellen has appeared on Extra, the Food Network, and NBC World News and has been quoted in Psychology Today,

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Re-Introducing the Done with Dieting Podcast

Tue, 26 Sep 2023 04:00:00 -0400

Ever thought about what is truly healthy means to you? Is it just about the number on the scale or is there more to it?

I am here, Elizabeth Sherman, to guide you through a transformative journey to health and wellness, breaking free from the traditional narrative of dieting. Instead, we aim to develop a healthier relationship with food, exercise, and ourselves.

Walk with me as I share my personal story, transitioning from a size 18-20 to a lifestyle centered on well-being. Listen as we delve into societal pressures, ageism, and how living authentically impacts our health.

What if you could redefine the norms and reclaim the narrative? This episode is about empowering women in midlife, guiding them to live robust, well-rounded lives.

Here, we challenge the status quo, and societal expectations, and redefine what it means to be a healthy woman today. We embrace personal growth over societal expectations, health over numbers on the scale, and inner peace over external validation.

Together, we uncover evidence-based knowledge, share personal stories, and offer practical tools to navigate this exciting stage of life, empowered and in control. Join me in this unique exploration of holistic health, where the focus is not just on living but thriving.

Chapter Summaries:

Embracing Holistic Health, Moving Beyond Dieting (0:00:05)

Explore health habits, aging, ageism, societal pressures, and living authentically to create a healthier relationship with food, exercise, and our bodies.

Empowering Women in Midlife (0:16:41)

Challenge the status quo, prioritize health, value inner peace, strive for personal growth, uncover evidence-based knowledge, and explore practical tools to empower midlife women.

"Shift from dictating what you should do to exploring what could work for you, embracing self-compassion, and crafting a life you love in a body you feel good in." - Elizabeth Sherman

Get full show notes and more information here: https://elizabethsherman.com/podcast/141

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140: Reversing the Aging Process

Tue, 19 Sep 2023 04:00:00 -0400

There was a time in my life when I viewed my wrinkles and graying hair as embarrassing signs of aging, a flawed depiction that society often perpetuates. It was a journey of self-discovery and unlearning these misconceptions that helped me realize the beauty that comes with aging and every gray hair, wrinkle, and year is a testament to our resilience, wisdom, and beauty.

Today, I'm eager to share with you all what I've learned about aging gracefully, challenging societal norms, and debunking myths about aging. Together, we'll be embracing the aging process as a natural part of our existence, rather than a dreaded inevitability.

As we navigate through this journey to redefine aging, we will delve deeper into the importance of health habits and self-care as they play a crucial role in aging gracefully. We'll explore the significance of nutritional choices, regular exercise, and quality sleep and how these can influence our aging process.

Our conversation will not just revolve around the physical aspects of aging, but also the societal and cultural implications that often cloud our perception of growing old. Let's challenge the narrative around aging, shift our perspectives, and celebrate every bit of our journey - every wrinkle, every gray hair, and every year.

Chapter Summaries:

Redefining Aging (0:00:06)

Unlearning societal norms and internalized beliefs, embracing aging, nurturing health habits, and debunking myths about aging.

Aging, Nutrition, Exercise, and Society (0:19:14)

Fueling with nutritious food, exercising, quality sleep, and understanding cultural influences on aging is key to aging gracefully.

Shifting the Narrative (0:34:59)

Craft a roadmap to age gracefully, challenge societal norms, take care of health, and make sustainable choices.

"Every gray hair, wrinkle, and year is a testament to our resilience, wisdom, and beauty." - Elizabeth Sherman

Get full show notes and more information here: https://elizabethsherman.com/podcast/140

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End of History Illusion

Tue, 12 Sep 2023 04:00:00 -0400

What if you could break free from societal expectations and become the architect of your own life?

Join me, as I guide you through my personal journey, highlighting how the 'end of history illusion' was holding me back and how overcoming it revolutionized my world. By sharing powerful strategies that have worked for me and many women I've coached, I aim to help you tackle this illusion that might be sabotaging your growth.

This episode will empower you to own your dreams and evolve into the best version of yourself.

Learning to embrace failure, taking charge of your decisions, and setting clear goals can transform your life trajectory. I'll share tips on how to focus on behavior rather than outcomes, the optional nature of timelines for goals, and the important perspective that obstacles are simply part of your progress.

As we journey together, I'll invite you to dream big, intentionally design your future, and ensure you don't miss out on the next 10 years. You have the power to shape your life, health, and future, and I'm here to support you every step of the way.

Chapter Summaries:

Breaking Free From History Illusion (0:00:06)

Break free from the end of history illusion to own your dreams and become the architect of your own life.

Embracing Failure and Setting Goals (0:18:32)

Taking charge of life, announcing objectives, befriending failure, focusing on behavior, optional timelines, obstacles as progress, and embracing the journey.

Designing Your Future (0:26:40)

Dream big and shape your life, health, and future with my support.

"Break free from societal expectations, overcome the 'end of history illusion,' and design your own life. Own your dreams and evolve into your best self." - Elizabeth Sherman

Get full show notes and more information here: https://elizabethsherman.com/podcast/139

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Understanding Binge Eating with Jane Pilger

Tue, 05 Sep 2023 04:00:00 -0400

Can we truly redefine our relationship with food? That's the provocative question we're exploring with Jane Pilger, host of the 'Binge Breakthrough' podcast and a dedicated binge eating coach.

Drawing from deeply personal experiences, Jane shares her journey, her struggles, and ultimately her triumph, giving us all hope that we can do the same. She speaks candidly about the guilt and secrecy that shrouded her early encounters with binge eating and how understanding her nervous system played a pivotal role in her victory.

We explore the undercurrents of binge eating, seeing it not merely as a disorder, but as a symptom of disconnection from our experiences. Jane exposes how diet culture conditions us to ignore our body's signals, leading to a profound disconnection from our own selves.

We venture into the realm of perfectionism, discussing how our relentless chase for an 'ideal body' can trigger unhealthy eating habits and constant nervous system activation. Listen as Jane enlightens us on the power of internal dialogue, transforming it from a relentless critic to an ally in our journey towards healthier eating.

Join us as we navigate the intricate network of our nervous system, understanding its three states - fight/flight, freeze, and home base, and their role in binge eating. Jane shares her realization that her binges were essentially her body's desperate plea for pause, forcing her to slow down and break free from the onslaught of stress and perfectionism.

We dive into the potential of shifting our mindset, understanding that shame and judgment can exacerbate unhealthy eating habits. Jane leaves us with resources for those seeking help, emphasizing the importance of understanding our internal dialogue and how our nervous system influences our behavior. Together, let's redefine our relationship with food and reclaim the joy of eating!

About Jane:

Jane Pilger is a Master Certified Coach who specializes in empowering women struggling with food and body image issues to break through their barriers and cultivate food freedom and body trust. With a focus on helping clients who have battled with these challenges for years, Jane guides them in finding the missing link to shift from fighting against their bodies to working in harmony with them.

Whether it's addressing binge eating, building trust around certain foods, or understanding the root causes of their behaviors, Jane offers support and guidance to bring about lasting change. Alongside her coaching work, Jane finds joy in spending time with loved ones, engaging in triathlon training and racing, and embarking on new adventures.

She is driven by her desire to make a positive impact on those around her and to live a life rooted in love, trust, adventure, and personal growth.

Chapter Summaries:

Understanding Binge Eating (0:00:11)

Jane shares the story of her first binge, the hallmarks of a binge, understanding her nervous system, and creating safety to break the cycle.

Understanding the Reasons Behind Binge Eating (0:11:23)

Jane shares her experience of binges, discussing numbing behavior, a pattern of binges, and what set off her first binge.

Understanding Binge Eating and Perfectionism (0:24:51)

Diet culture disconnects us from our bodies, perfectionism and appearance focus perpetuate this, and listening to our bodies is a skill available to all.

Navigating Perfectionism and Internal Dialogue (0:33:42)

Jane Pilger explores our internal dialogue, nervous system, and safety to understand unhealthy eating habits.

Nervous System and Binge Eating (0:39:39)

Nature's fight/flight, freeze, and home base states are discussed, along with perfectionism, internal dialogue, and regulating stress re

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BONUS Done with Dieting Class

Thu, 31 Aug 2023 04:00:00 -0400

Have you ever wondered why dieting never works for you?

Brace yourself for some groundbreaking revelations about the diet industry! Uncover the truth about the one-size-fits-all approach, primarily designed based on the physiology of young men, and why it misses the mark for women over 40. We're shedding light on societal pressures and the unspoken narratives that influence our self-worth and body image.

Join me, Elizabeth Sherman, as I navigate the complex journey of midlife, highlighting the significance of shifting hormones and the need for a change model that goes beyond surface-level diet advice.

Get ready for a transformative conversation that challenges the misconceptions of societal beauty standards and redefines our relationship with our bodies. Tune in as I explore a change model that dives into reshaping our beliefs, and identities, and reevaluating our perception of the world.

We aren't just talking about modifying habits; we're shifting mindsets. So, let's rally against the pressure to prioritize appearance over health, break free from the stifling diet rules, and empower each other to embrace our unique bodies and their distinct needs.

Grab your earphones, and your favorite beverage, and let's embark on this journey of self-discovery together.

Chapter Summaries:

Introduction (00:00 - 00:00:52)

Introduces the podcast episode, discussing the challenge of dieting efforts in midlife for women. Teases the unveiling of truths about the diet industry that affect women over 40.

Challenges of Dieting Culture (00:00:52 - 00:04:18)

I highlight the societal pressures on women's appearance and how they often overshadow genuine health concerns. Questions the backward prioritization of appearance over well-being.

Hormones and Dieting (00:04:18 - 00:06:45)

The discussion shifts to the relevance of diets designed for young men and the neglect of hormonal changes that occur in women's bodies after 40. Stresses the need for personalized approaches due to shifting hormones.

Shifting Narratives and Empowerment (00:06:45 - 00:10:22)

Emphasizes the importance of understanding the flaws within dieting systems and the impact on women's self-worth. Introduces a change model that goes beyond surface actions and encourages the transformation of beliefs and mindsets.

Seizing Opportunities for Change (00:10:22 - End)

Introduces a free live class focused on midlife challenges and practical solutions. I encourage listeners to prioritize themselves, attend the course, and embrace a healthier, sustainable approach to self-care and well-being.

WHAT YOU'LL LEARN:

Explores why dieting efforts tend to fail for women in midlife and uncovers truths about the diet industry's impact on women over 40.
Understand the societal pressures that prioritize appearance over genuine health, leading to frustration and exhaustion.
The episode highlights the mismatch between common diets designed for young men and the hormonal changes that affect women's bodies after 40.
Learn about a change model that goes beyond surface actions, focusing on transforming beliefs and mindsets for lasting change.
Introduces a free live class tailored to midlife challenges, offering insights, tools, and strategies to break free from harmful diet cycles and foster a healthier self-care approach.

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How Coaching Can Pay for Itself

Tue, 29 Aug 2023 04:00:00 -0400

Feel like investing in your health is a luxury? Let's hit the pause button and explore the hidden costs of not getting your health in order and the rewards of investing in your well-being.

Together, we'll unpack the societal pressures that women face regarding money and the pitfalls of quick fixes. More importantly, we'll shed light on the power of sustainable habits and learning to trust our bodies signals.

In the next part of our journey, the transformative power of coaching for health and well-being unfolds. I'll be sharing my coaching philosophy and the inspiring stories of Susan, Teresa, and Cheryl.

These women bravely embarked on the path of change, learning to trust themselves and their bodies again. Their stories provide valuable insight into how investing in personal health and well-being can create a ripple effect of positivity in our lives.

So, are you ready to join us on this journey of self-discovery and well-being? Let's prioritize our health together and live our best lives.

Chapter Summaries:

Hiring a Life and Health Coach (0:00:05)

Investing in health through life and health coaching offers financial and personal benefits while neglecting health has hidden costs.

Coaching for Health and Well-Being Transformation (0:08:37)

Investing in health and wellness yields meaningful changes pays for itself, and is doable.

"Prioritize your health and wellness, invest in yourself, and create a positive ripple effect in your life." - Elizabeth Sherman

Get full show notes and more information here: https://elizabethsherman.com/podcast/137

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Phases of Self-Discovery

Tue, 22 Aug 2023 04:00:00 -0400

Has anyone ever asked you, "Who do you really want to be?" Many of us, especially during midlife, tend to live in service of others, often neglecting our own hopes, dreams, and desires.

Join me, as I explore the awakening, that electrifying moment when you realize that you've been sidelining your own needs, and it's time to reclaim control of your life. This episode is a transformative process intended for anyone seeking self-discovery, whether you're single, married, a mom, or have chosen to remain child-free.

Do you remember when you last allowed yourself the freedom to dream? To nurture your passions? To align your life with your deepest desires?

By embracing our truths, embracing our desires, we can live in harmony with our dreams, creating the fulfilling, authentic lives we all deserve, no matter where we find ourselves on life's winding road.

Chapter Summaries:

The Journey of Self-Discovery in Midlife (0:00:05)

Embark on a journey of self-discovery, exploring the awakening, expressway analogy, and living for yourself.

The Journey of Self-Discovery and Transformation (0:10:12)

Jenna's story of self-discovery, overcoming fears and doubts, and living in alignment with truths, desires, and dreams are discussed.

Reclaim control of your life, embrace your desires, and navigate the twists and turns of self-discovery on the expressway to authenticity." - Elizabeth Sherman

Get full show notes and more information here: https://elizabethsherman.com/podcast/136

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Stress and Toxins with Dr. Jannine Krause

Tue, 15 Aug 2023 04:00:00 -0400

Are you ready to thrive in your better years?

Join my enlightening conversation with Dr. Jannine Krause, a Naturopathic Doctor, Acupuncturist, and host of the Health Fix podcast, as we delve into her mission to help women over 35 flourish. We examine the differences between naturopathic doctors and general practitioners, and how naturopaths focus on root cause and counseling, as opposed to just treating symptoms. Additionally, we discuss the role insurance companies may play in perpetuating a more symptom-based approach.

Discover the impact of plastics, hormones, and health on your well-being. We discuss the three main estrogens in the body, the sneaky additives used by the plastics industry, and the importance of testing for bisphenol levels. Learn about the dangers of heating up plastics in the microwave and drinking bottled water, as well as helpful tips for assisting your liver to process toxins. Dr. Jannine also recommends nutraceuticals like milk thistle, diindolylmethane, and calcium deglutinate to support hormone metabolism.

Lastly, let's tackle managing cortisol and nervous system responses. We explore the effects of stress on the body, its link to trauma, and how cortisol influences blood sugar and digestion. Janine shares insights on supplements and herbs such as Ashwagandha and Ganoderma, and how to reset your stress levels with breath work. Most importantly, we emphasize the significance of how we think about our problems in managing stress and cortisol levels.

Don't miss this episode packed with valuable information to help you take control of your health and improve your well-being.

Chapter Summaries:

Naturopathic Medicine and Root Cause Approach (0:00:06)

Dr. Jannine and I discussed ageism, the U-curve of happiness, naturopaths, and insurance companies' symptom-based approach.

Plastics, Hormones, and Health (0:11:42)

Discussing estrogens, plastics additives, bisphenol levels, and liver detox tips.

Managing Cortisol and Nervous System Responses (0:22:33)

Stress, trauma, cortisol, ashwagandha, Ganoderma, breath work, and thought management are discussed to reset stress levels.

Understanding Hormones and Cortisol (0:32:14)

Cortisol, progesterone, and testosterone are discussed, including how cortisol can steal progesterone, leading to low progesterone levels and difficulty sleeping, anxiety, and heavy, irregular periods.

Hormone Balancing and Cortisol Management (0:37:28)

Nature's five hormones, soy's impact on estrogen, cortisol's role, stress' effects, and taking control of health are discussed.

Remote Bioidentical Hormone Therapy Guidance (0:46:20)

Dr. Jannine offers help with bioidentical hormone replacement therapy, hormone testing, and nature's remedies for hormones.

About Jannine Krause:

Dr. Jannine Krause is a Naturopathic Doctor, Acupuncturist, and host of the Health Fix Podcast. She is passionate about empowering women over 35 to thrive in their better years. With her expertise in holistic health, acupuncture, and personalized care, Dr. Krause provides valuable insights and support to her patients and podcast audience, inspiring them to embrace vitality and well-being throughout their journey.

"Empowering women over 35 to thrive in their better years." - Elizabeth Sherman

Get full show notes and more information here: https://elizabethsherman.com/podcast/135

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How to Talk to Your Partner About Starting Coaching

Tue, 08 Aug 2023 04:00:00 -0400

Ready to transform your life but worried about your partner's reaction to your life and health coaching plans?

Fear not, as today's episode is all about guiding you through that crucial conversation and showing you how coaching can not only improve your own well-being but also your relationships and overall quality of life. I will tackle the common hesitations many women face when approaching this discussion and arm you with the tools to overcome any obstacles along the way.

Together, we'll explore why traditional diets and exercise routines often fail and how life and health coaching can help you develop sustainable strategies and habits. I will also discuss why committing to a longer coaching program is beneficial and how the right coach can make all the difference.

By the end of this episode, you'll feel empowered and confident to talk to your partner about your coaching journey and take the first step towards a healthier, more fulfilled life. Email hello@elizabethsherman.com to grab our detailed PDF guide to support you in this conversation and start connecting with your partner today!

Chapter Summaries:

Partner Life Coaching Conversation (0:00:08)

Discussing how to talk to partners about life-changing journeys, exploring why women hesitate to express needs, and addressing common questions about life and health coaching.

Objections to Coaching Addressed (0:16:31)

Life and health coaching can help develop lasting strategies and habits, and a longer duration is beneficial for success.

Boost Your Confidence in Coaching (0:30:47)

Investing in long-term health and well-being is essential; have a productive conversation with your partner about life and health coaching with a comprehensive resource.

"Believe in your power to create a purposeful, joyful, and healthy life. Embrace transformation, overcome obstacles, and unlock your true potential with determination and the right tools." - Elizabeth Sherman

Get full show notes and more information here: https://elizabethsherman.com/podcast/134

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Investing in Her Future: Christine's Story

Tue, 01 Aug 2023 04:00:00 -0400

What if you could transform your life, health, and mindset in the midst of a pandemic, parenthood, and personal challenges? Join me as I talk with Christine, who did just that, and is here to share her inspiring journey of personal growth and self-discovery.

Christine faced a whirlwind of stressors - a new baby, a new home, her mother's cancer diagnosis, and the ongoing pandemic - but she managed to turn her life around, all while working on her health and financial goals.

Together, we discuss the coaching process that helped Christine identify the root of her emotional eating, let go of others' expectations, and build consistent routines for success. Her commitment to being a better role model for her kids, along with her husband's unwavering support, played a crucial role in her personal transformation.

But the magic doesn't stop there - Christine also found empowerment and camaraderie in the Feel Good Sisterhood, a supportive community that helped her break free from perfectionism and people-pleasing habits.

Tune in to hear how this group of incredible women helped Christine find joy and fulfillment, without judgment for her body. Discover how you, too, can make lasting changes in your life and become part of a community that uplifts and inspires.

Chapter Summaries:

Midlife Health and Financial Planning (0:00:00)

Christine worked hard to improve her health and finances, spurred by her husband's discovery of the ChooseFI podcast and her mother's stage four cancer diagnosis.

Personal and Family Coaching (0:10:46)

Christine and I discussed coping with stress, letting go of expectations, and building routines to address her emotional eating.

Empowering Self-Awareness and Breaking Barriers (0:19:17)

Christine's journey of trying out new hobbies and activities, with support from her husband and coaching, has enabled her to remove drama from challenging situations and approach them logically.

Prioritizing Health and Future Planning (0:30:29)

Christine shares her journey of self-care, compounding for health and finances, and founding the Feel Good Sisterhood.

Benefits of Joining a Supportive Community (0:39:13)

We discuss accountability, deep-rooted habits, consistency, and the amazing community of women.

Unlearning Nice Girl Syndrome (0:43:41)

Christine discusses community, self-care, joy, and fulfillment without judgment.

"Amidst the chaos of life's challenges, Christine's inspiring journey proves that transformation is possible when we prioritize self-care, seek support, and embrace the power of community." - Elizabeth Sherman

Get full show notes and more information here: https://elizabethsherman.com/podcast/133

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What Happens During a Consult Call?

Tue, 25 Jul 2023 04:00:00 -0400

Ever wondered what really goes down during a consult call with me?

Prepare to have the curtain lifted as I reveal the ins and outs of a consult call, including how it's vastly different from your traditional sales or discovery calls. I'm here to empower, not to pressure – so sit back, relax, and discover what this transformative conversation could hold for you.

In today's episode, I will walk you through the importance of preparing for a consult call, setting aside uninterrupted time, and reflecting on your goals and challenges. I dig into the questions you can expect and discuss the crucial next steps in your health journey.

Ready to embark on a path towards a healthier, happier life? Grab your favorite beverage, and let's dive in together!

Chapter Summaries:

What Happens on a Consult Call (0:00:06)

A consult call explores needs, goals, challenges, and empowers decision-making without sales pressure.

Preparing for a Consult Call (0:09:27)

I discuss goals, challenges, lifestyles, habits, motivations, methods, obstacles, and a vision for the future.

The Health Journey Together (0:25:21)

I discuss needs, goals, challenges, and schedule a consult call for a healthier, happier life.

"Peek behind the scenes of a consult call and discover the transformative power of empowering conversations that lead to a healthier, happier life." - Elizabeth Sherman

Get full show notes and more information here: https://elizabethsherman.com/podcast/132

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From Start to Success: the Coaching Process

Tue, 18 Jul 2023 04:00:00 -0400

Are you curious about life and health coaching and how it can help transform your life?

In this episode, I'm talking all about coaching and sharing how having a personal navigator on your life's journey can help you become the best version of yourself. It's time to turn your curiosity into action and discover the power of having a life and health coach by your side.

Listen in as I share my experience as a life and health coach and how coaching goes beyond anything that you know in health and wellness, personal training, or nutrition. I discuss the importance of setting achievable goals, prioritizing self-care, and navigating life's obstacles. I also explain the coaching consultation process, providing insights into what to expect during your first coaching session and how to prepare for it.

If you're ready to explore the possibilities that life and health coaching can offer, this episode is for you. Empower yourself to make lasting changes and transform your dreams into reality.

So, are you ready to embark on this incredible journey toward your best self? Tune in and join me as we uncover the magic of life and health coaching together.

Chapter Summaries:

Life and Health Coaching Demystified (0:00:06)

I discuss life and health coaching, exploring nature's value in helping to set goals and take action steps.

Choosing the Right Coach (0:16:48)

Life and health coaching is not for everyone; self-criticism and relying on others won't create lasting change; address issues that arise when reaching goals.

Health Goal Coaching for Obstacles (0:21:55)

Common obstacles such as work, people-pleasing, perfectionism, and stress management are discussed to prioritize our own needs and set boundaries.

Coaching Consultation Process (0:33:10)

I discuss goals, health history, readiness, coaching services, fear of change, and belief in self.

Coaching for Health Habits (0:45:49)

Setting achievable goals, initial appointment, eight basic habits checklist discussed for health and wellbeing.

Empowering Self-Transformation (1:01:32)

I discuss the value of life/health coaching, setting achievable goals, and preparation for consultation.

"Unlock the power within you, embark on the incredible journey of self-transformation, and discover the magic of life and health coaching to become the best version of yourself." - Elizabeth Sherman

Get full show notes and more information here: https://elizabethsherman.com/podcast/131

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The Power Of Community

Tue, 11 Jul 2023 04:00:00 -0400

Are you ready to transform your life and embrace the power of community and coaching? In this uplifting episode, I reveal the Feel Good Sisterhood, an extraordinary year-long group coaching program designed specifically for women in midlife. Discover how this program fosters healthier relationships with food, exercise, and ourselves, with an emphasis on sustainable habits and skills that last a lifetime.

I'll explore the incredible benefits of group coaching, including community building, accountability, diverse perspectives, and shared wisdom. Learn how the Feel Good Sisterhood's weekly calls, targeted trainings, and reflective prompts can revolutionize your relationship with food, your body, and your health.

Connect with a vibrant community that's committed to growth, success, and evolution, as we navigate midlife shifts and menopausal changes together. Don't miss this opportunity to embark on a liberating journey with the support of the Feel Good Sisterhood!

Chapter Summaries:

Feel Good Sisterhood Introduction (0:00:12)

Feel Good Sisterhood offers weekly calls, online community, accountability, diverse perspectives, and transformation.

Midlife Transformation With Supportive Community (0:11:17)

The Feel Good Sisterhood is a liberating experience, helping women in midlife connect the dots between choices and results, and providing a supportive community for lasting change.

Join the Feel Good Sisterhood Group Coaching Program (0:20:09)

Join the Feel Good Sisterhood for mutual respect, shared learning, and individual growth.

"Embrace the power of community, coaching, and sustainable habits for a vibrant midlife revolution in food, exercise, and self." - Elizabeth Sherman

Get full show notes and more information here: https://elizabethsherman.com/podcast/130

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Dating After Divorce With Sade Curry

Tue, 04 Jul 2023 04:00:00 -0400

Ever felt trapped in a toxic marriage and wondered how to escape and rebuild your life?

This episode features an empowering conversation with dating coach Sade Curry, who bravely shares her story of breaking free from a harmful marriage and rising above the challenges of dating after divorce. Be prepared to challenge your beliefs about marriage, divorce, and the responsibility of fixing men in relationships.

We dive deep into Sade's journey of getting married at a young age due to societal and religious pressure, and the verbal abuse and psychological manipulation she faced during her marriage. Her inspiring story showcases the courage needed to protect herself and her children while navigating the social stigma of divorce and her family's disapproval. Sade also touches on the fear of making a wrong choice again in a new relationship and how she learned valuable lessons from her past mistakes.

Tune in to explore the concept of over-functioning in relationships, the importance of autonomy, and the impact of cultural and religious narratives on our beliefs about marriage and divorce. Sade's insights are invaluable for anyone struggling with the aftermath of a toxic relationship or navigating the world of dating after divorce.

Don't miss this heartwarming and insightful conversation!

Chapter Summaries:

Navigating Dating After Divorce (0:00:07)

Sade Curry shares her story of a toxic marriage, dating after divorce, fixing men, over-functioning relationships, and the importance of autonomy.

Avoiding Assumptions in Relationships and Dating (0:11:43)

Relationships and dating require awareness of needs, and jumping to conclusions can be dangerous.

Overcoming Toxic Relationships (0:17:19)

Sade unpacks her trauma bond with her husband, using Lerner's The Dance of Anger to understand unhealthy relationships and protect her children.

Escaping an Abusive Relationship (0:21:03)

Sade's codependent marriage, internal/external pressures, trauma bond, and steps to protect herself and her children are discussed.

Divorce Across Cultural Barriers (0:30:05)

Sade's cultural and religious upbringing, societal messages, fear of failure, and codependency hindered her from leaving her marriage.

The Shame and Stigma of Divorce (0:35:52)

The shame associated with failed relationships, labels used to describe divorcees, skipping "married" to "single" on social media, and cultural and religious narratives around marriage and divorce.

Life After Divorce (0:41:57)

Sade navigated social stigmas, used therapy and 12-step programs, and set goals to heal from narcissistic abuse.

Navigating Divorce and Rebuilding Life (0:51:48)

Sade's divorce is discussed, exploring legal implications, cultural messages, and grief and loss.

Dating, Learning, and Overcoming Fears (1:01:44)

Sade discusses self-trust, lessons from past mistakes, and the reality vs. fantasy of marriage.

Dating and Healing Programs (1:12:46)

Sade provides support and guidance to help clients heal after divorce through her one-on-one program and lifetime access group program.

"Breaking free from toxic relationships, rebuilding life, and embracing new beginnings after divorce." - Elizabeth Sherman

Get full show notes and more information here: https://elizabethsherman.com/podcast/129

About Sade Curry:

Sade Curry is a Life Coach and host of the Dating after Divorce podcast. She coaches and teaches women real strategies for recovering from divorce, rebuilding their lives,

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Are You An "Almond Mom?"

Tue, 27 Jun 2023 04:00:00 -0400

Are you stuck in the "almond mom" cycle, struggling with your relationship with food, your body, and the impact it has on your children? This heartfelt episode dives deep into recognizing the signs of a disordered relationship with food and body image, sharing valuable insights on breaking free from these harmful patterns.

I open up about my own journey and the stories of my clients, highlighting the importance of cultivating healthier relationships with ourselves and our bodies for our well-being and that of our children. Learn about the transformative benefits of developing a healthier relationship with food and body, including increased body confidence, boosted self-esteem, and an overall sense of peace and self-acceptance.

Discover practical tools and strategies such as intuitive eating, body acceptance, self-care, and positive self-talk to help you on your journey toward a more fulfilling and content life. Let's break the "almond mom" cycle together and create a better world for ourselves and our children.

Chapter Summaries:

Breaking the Almond Mom Cycle (0:00:04)

Exploring the nature of being an almond mom, breaking the cycle, recognizing disordered relationships, and navigating with grace and freedom.

Healthy Relationship With Food & Body (0:17:29)

I discussed disordered relationships with food and body, and the benefits of nurturing a healthier relationship through intuitive eating, body acceptance, self-care, and positive self-talk.

"Invest in yourself and break free from the 'almond mom' mindset to cultivate a healthier relationship with food, exercise, and your body, setting a positive example for your children." - Elizabeth Sherman

Get full show notes and more information here: https://elizabethsherman.com/podcast/128

Hey! I love hearing from you. Send me a text. Let me know what resonated with you.

Download your free roadmap at https://elizabethsherman.com/roadmap.

Best Supporting Actress In Your Life

Tue, 20 Jun 2023 04:00:00 -0400

Are you tired of always putting others first and losing your sense of self in the process? In this episode, I share my thoughts on how you can stop being the best supporting actress in the movie of your own life and start embracing your extraordinary potential.

I discuss how many women in midlife have been socialized to prioritize others' needs over their own, but it's never too late to break free from these patterns and start living the life you truly desire.

Listen in as I explore the connections between body image, purpose, and relying on others for validation. I share insights on how our weight can sometimes be a distraction from other areas of our lives that we should be focusing on, and the importance of finding our purpose and taking charge of our own lives.

Don't miss this empowering conversation that will inspire you to become the hero of your own life and embrace your extraordinary potential.

Chapter Summaries:

Empowering Women in Midlife (0:01:58)

I discuss the common occurrence of women neglecting their own desires and dreams in midlife and urge the listener to break free from this pattern and prioritize their own happiness, rather than being a supporting character in their own life story.

Breaking the Cycle of Self-Neglect (0:06:21)

The issue of women often playing the role of the best supporting actress in their own lives, acknowledging that it is not their fault and aiming to uplift rather than induce guilt. And how societal conditioning leads women to prioritize the needs of others, causing them to wait for external validation or permission before making decisions about their own time. This behavior pattern results in delayed personal growth and self-neglect.

Finding Yourself Through Reflection (0:09:20)

I encourage you to create your own retreat by booking a weekend away to reflect on your life. Explore potential hesitations and self-reflection, emphasizing the importance of reconnecting with oneself amidst prioritizing others.

Moving Beyond Weight Obsession (0:14:28)

The discussions about weight and diet are uninteresting and wish to shift the focus toward more meaningful aspects of life, such as purpose and relationships. I convey enthusiasm and empathy, emphasizing the need to move away from weight-related concerns and redirect attention toward broader life goals. Additionally, I suggest a reciprocal relationship between weight and other areas of life, highlighting the interconnected nature of these factors.

Breaking Free From Good Girl Mold (0:23:06)

Many women have been conditioned from a young age to suppress their desires and conform to societal expectations, leading to a fear of asking for what they want and a sense of worthlessness. However, breaking free from these roles and embracing personal empowerment can be uncomfortable but ultimately liberating and fulfilling.

"Rewrite the script of your life, break free from self-neglect, and embrace your extraordinary potential!" - Elizabeth Sherman

Get full show notes and more information here: https://elizabethsherman.com/podcast/127

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Navigating Life Changes

Tue, 13 Jun 2023 04:00:00 -0400

Do you find yourself feeling overwhelmed and isolated as a woman in midlife? Trust me, you're not alone.

Join me as I explore the societal pressures and expectations that can make this phase of life challenging, from our changing bodies to evolving family dynamics. I'm here to normalize the experience and remind you that we're all in this together.

In this empowering conversation, I dive into the importance of cultivating relationships outside of our partnerships, embracing the physical changes that come with aging, and asking for help as we become matriarchs and caretakers of our families.

Listen in as I also discuss how to live your best life during midlife and beyond by intentionally surrounding yourself with supportive friends and preserving your health now for a more independent, vital, and vibrant future.

Chapter Summaries:

Navigating Midlife as a Woman (0:00:05)

We discuss societal pressures, family dynamics, changing bodies, menopause, and retirement expectations of women in midlife.

Navigating Life Changes in Midlife (0:18:06)

Society prizes appearance, leading to insecurity; cultivate relationships, ask for help; embrace physical changes of aging.

Living Your Best Life (0:32:27)

Taking care of yourself in mid-life, intentional friendships, and preserving health can lead to vibrant older life.

"Embrace the journey of midlife as a woman, knowing that you're not alone, and discover the power of supportive relationships, self-care, and intentional living." - Elizabeth Sherman

Get full show notes and more information here: https://elizabethsherman.com/podcast/126

Hey! I love hearing from you. Send me a text. Let me know what resonated with you.

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What Can You Accomplish in 6 Months?

Tue, 06 Jun 2023 04:00:00 -0400

Do you ever feel like you're losing yourself in your people-pleasing tendencies? I've been on a journey of self-discovery and personal transformation over the past six months, working to shed these tendencies, love myself through judgment and failures, and have my own back.

Join me as I share the challenges I've faced since I declared my goals 6 months ago, like asking people to do things that make me feel uncomfortable and marketing my first retreat, even when self-doubt and fear creep in. I'm excited to share my progress with you.

As women in midlife and beyond, it's crucial to take a holistic approach to our health and well-being. In this episode, we explore the importance of setting goals, reassessing behaviors that may no longer serve us, and taking steps to become the version of ourselves we want to be in the future.

From our eating and drinking habits to our travel and relationships, I'm sharing it alll. Plus, I reveal my plans to host my first retreat at the end of July and how you can be a part of it. So let's come together to create vibrant habits for our midlife years and continue on this journey of growth and self-discovery.

Chapter Summaries:

Six-Month Goal Check-in and Update (0:02:41)

Checking in on six-month goals, self-love, marketing a retreat, and overcoming fear and self-doubt.

The Overwhelming Stress of Modern Life (0:13:57)

Amidst our busy lives and careers, we often underestimate the overwhelming stress we endure, only to be amazed by our achievements later on, emphasizing the need to acknowledge and effectively manage our stress levels.

Creating Your Future Self (0:18:01)

Envision your 75-year-old future self, reflecting on your desired habits, behaviors, relationships, and mindset, using that vision to guide intentional changes in your present life for alignment with your aspirations and values.

Empowering Sisterhood and Self-Kindness (0:19:21)

Embrace the mission of fostering a judgment-free sisterhood, promoting self-confidence, kindness, and personal growth, enabling us to live fulfilling lives, prioritize well-being, and leave a compassionate, accomplished, and liberated legacy.

"Embark on a transformative journey of self-discovery, sisterhood, and holistic well-being as we navigate the challenges of people-pleasing tendencies, set goals for our future selves, and create vibrant habits for our midlife years." - Elizabeth Sherman

Get full show notes and more information here: https://elizabethsherman.com/podcast/125

Hey! I love hearing from you. Send me a text. Let me know what resonated with you.

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BONUS: Why Women Gain Weight in Peri Menopause

Wed, 31 May 2023 10:17:00 -0400

Welcome to this bonus episode of The Done with Dieting Podcast! We've got a special treat for you today. This episode is all about inviting you to a transformative live class that dives deep into why women gain weight after peri menopause and, more importantly, what we can do about it.

In this episode, Elizabeth shares with you the magic that's going to unfold in the upcoming live class. It's not about calorie counting, over-exercising, or feeling deprived. Rather, it's about understanding the habits, skills, routines, and beliefs that women who no longer struggle with their health have in common.

We delve into why we're drawn to the next diet and how our societal conditioning might be holding us back rather than helping us thrive. We discuss the critical knowledge that one-size-fits-all programs often miss - an understanding that's far more powerful than discipline.

Finally, Elizabeth introduces the six steps towards 'Food Freedom', a method many women have followed to let go of their weight struggles and embrace a newfound sense of ease and freedom with their health.

Join us for this episode, and find the inspiration to step into your journey towards a healthier, happier midlife.

Here's the link to sign up for the live class happening on June 13th, at 11 am ET: elizabethsherman.com/diets-dont-work.

We hope to see you there for this midlife-changing event!

Show Notes:

0:00 – Introduction to the bonus episode

0:30 – Understanding the habits and beliefs of women who no longer struggle with health

1:00 – The societal conditioning about food and our bodies

1:30 – What one-size-fits-all programs can't teach you

2:30 – Introducing the six steps to Food Freedom

3:00 – Inviting listeners to the live class

3:30 – The process for signing up and what to expect next

Stay tuned and be prepared for a shift in the way you think about your health journey. Remember, ladies, we're done with dieting, and it's time to start living!

And, if you have a friend who would also benefit from this information, please don't hesitate to share the link with her. Let's all grow together.

Hey! I love hearing from you. Send me a text. Let me know what resonated with you.

Download your free roadmap at https://elizabethsherman.com/roadmap.

How to Make More Time for Your Health

Tue, 30 May 2023 04:00:00 -0400

Are you constantly running around with no time for yourself? When this is the case, meal prep and exercise can easily slip through the cracks.

In this episode, I delve into the impact of how we use time and perceive how much time we have, has on our health. Discover a powerful technique to manage your time and prioritize your well-being: time-blocking. Get ready to face your brain's resistance as I explore how to make time for what truly matters to you.

Then, I'll explore the societal expectations placed on women and how it impacts the projects we take on, and therefore the amount of time that we have. These expectations often lead to judgment and shame if we fall short and don't do what we or others expect. The pressure can even trickle down to our children, as parents push them toward success. When we can find balance and break free from this cycle, we'll be able to have more control over our time. Through prioritizing and setting boundaries on our time, we can focus on our own health and well-being, setting a positive example for our loved ones.

Finally, I'll revisit the topic of 'nice lady syndrome': when saying 'yes' to everything becomes a burden, overwhelming us with responsibilities, and the toll it takes on our mental and physical health.

Join me as I discuss the power of saying 'no' and how it will give you better health

Chapter Summaries:

Managing Time for Better Health (0:00:02)

Explore the impact of time management on health, challenge excuses, and prioritize well-being.

Balancing Life and Avoiding Judgment (0:10:14)

Discuss societal expectations, overcoming judgment, and finding balance amidst various roles.

Reclaiming Time and Setting Boundaries (0:23:19)

Address the negative effects of 'nice lady syndrome' and the importance of setting boundaries.

Acknowledging Overcommitment for Change (0:36:11)

Recognize the stress of overcommitment, make positive changes, and discover strategies for better well-being.

"Break free from societal expectations, release the burden of judgment, and find balance in your life." - Elizabeth Sherman

Get full show notes and more information here: https://elizabethsherman.com/podcast/124

Hey! I love hearing from you. Send me a text. Let me know what resonated with you.

Go to https://elizabethsherman.com/quiz

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How People Pleasing Impacts Your Health

Tue, 23 May 2023 04:00:00 -0400

In this episode, I dive deep into the concept of people-pleasing and its impact on our health and well-being. I explore the challenges faced by women in saying no and how this behavior stems from avoiding conflict and the need to control others' emotional responses. Throughout the episode, I share personal experiences with people pleasing and how it can manifest in various aspects of life. I also discuss the importance of setting boundaries, practicing self-compassion, and seeking coaching and support to overcome this tendency.

Join me as I break down the effects of people pleasing and the importance of prioritizing our own needs over accommodating others, especially for women in midlife. Don't forget to prioritize your well-being and have an amazing week!

Chapter Summaries:

Exploring People Pleasing (0:00:07)

People pleasing is the tendency to prioritize other people's needs and desires over our own, often at the cost of our own well-being. This behavior is not the same as kindness, generosity, or altruism, but rather an inability to say no and a constant need for approval from others.

Understanding People Pleasing Behavior (0:15:16)

Women are often taught that it's better to give than to receive and to prioritize others' opinions over their own. This discussion includes the realization that people-pleasing behaviors often stem from avoiding conflict and the need to control others' emotional responses. We also examine the importance of accepting negative emotions in ourselves and others to help overcome the need to people please.

People Pleasing Effects (0:26:10)

We examine how people-pleasing behaviors can manifest in our lives and negatively impact our health. This can happen when we agree to go out to dinner or order in when we've already planned a meal, give in to others' wants to avoid conflict or struggle and take on more work around the house to avoid dealing with others' bad moods. Recognizing the problem, setting boundaries, practicing self-compassion, and hiring a coach can help combat these tendencies.

Managing People Pleasing (0:38:27)

We explore the consequences of people-pleasing and the importance of prioritizing our own needs over accommodating others. This is especially relevant for women in midlife, as it can significantly impact their health.

"By letting go of the need to please others, we reclaim our power and prioritize our own well-being." - Elizabeth Sherman

Get full show notes and more information here: https://elizabethsherman.com/podcast/123

Hey! I love hearing from you. Send me a text. Let me know what resonated with you.

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When We Judge Food & Health

Tue, 16 May 2023 04:00:00 -0400

Through an exploration of why we judge ourselves, others, and the world around us, this podcast dives deep into how our judgments can be both natural and harmful. As we uncover the real power behind our judgments, we must ask ourselves: are we really in control of our judgments, or do we hold the power to be in control of ourselves?

I was counseling a client about their food habits and judgments when things suddenly took an unexpected turn. Uncovering a pattern that extended far beyond food and deep into our beliefs and behaviors, I set out on a journey of self-exploration and awareness to help others liberate themselves from the chains of judgment and find their true selves. What I found was both surprising and inspiring - a truth that changed the way I saw the world.
If you're feeling frustrated and hopeless about not being able to accept yourself, embrace self-love, and be your true self despite all the self-criticism and negative body image that you battle with, then you are not alone!

Have you ever heard that, in order to love yourself, you must eat whatever you desire, that comparing yourself to others will make your self-esteem rise, or that self-judgment will help you achieve your goals? As a woman who struggles with self-judgment and body image, you may have heard these myths, but I'm here to share the truth about overcoming judgment in eating habits and self-perception.

The resources mentioned in this episode are:

Reflect on your own judgments and ask yourself if they are true, who decided they were true, and if everyone in the world agrees with them.
Start questioning your beliefs and judgments when you hear yourself saying should or shouldn't.
Consider how societal norms and expectations have influenced your judgments and beliefs.
Analyze your judgments about food, behavior, appearance, and other aspects of life.
Practice being more aware of your judgments and the emotions they evoke in you.
Give yourself permission to judge, but avoid acting on those judgments in a negative way.
Work on reducing the strength of your judgments by becoming more aware of them and questioning their validity.
Reevaluate your beliefs and judgments about what is appropriate or civilized behavior.
Challenge societal expectations about gender roles, body image, and other aspects of life.
Share your experiences and insights about judgment with others, either in conversations or by creating content such as podcasts or blog posts.

The Nuances of Judgment
In daily life, judgment is a natural occurrence involving categorizing situations or people as positive or negative. While it is impossible to completely avoid judgment, it is essential to understand the nuances of our judgments and how they feel internally. By becoming hyper-aware of these judgments, individuals can begin to question and analyze their thoughts, rather than automatically acting upon them. This awareness allows for introspection and growth as an individual navigate challenging situations. Elizabeth Sherman delves into this topic on her podcast, discussing the importance of confronting and analyzing the judgments we hold about ourselves and others. Through engaging in conversation with her clients and audience, Elizabeth encourages the recognition of these judgments and the importance of questioning their validity. Acknowledging that it's impossible not to judge, she emphasizes the impact that understanding our thoughts and their origins can have on improving self-perception and relationships with others.

"When we think other people are judging us, we are actually judging ourselves because we don't actually know what other people are thinking about us." - Elizabeth Sherman

Get full show notes and more information here: https://elizabethsherman.com/podcast/122

Hey! I love hearing from you. Send me a text. Let me know what resonated with you.

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How To Eat Healthy Without Dieting

Tue, 09 May 2023 04:00:00 -0400

Struggling with how to eat healthily without dieting? This episode offers a guide to the eight basic habits of healthy eaters. But finding balance involves more than just what food is on your plate. It involves a mindset shift, allowing you to adopt a healthier lifestyle without the reliance on a number on the scale. With questions such as how we judge what someone is eating, and how we set goals to achieve our desired outcome, I will show you how to create a healthy life without dieting... But will it work for you?

If you're feeling overwhelmed and frustrated by trying to maintain a healthy eating lifestyle while still feeling restricted by dieting rules and not seeing the results you wanted, then you are not alone!

I thought I had to be thin to be healthy, but my journey taught me that health comes from so much more. Through research and self-discovery, I uncovered eight key habits that allowed me to break free from the constricting diet mentality and find balance in my life -- an unexpected twist that changed my life forever!

Have you ever heard the following myths about achieving healthy eating without strict dieting? Myth #1 - You need to give up all of your favorite foods, Myth #2 - You can't enjoy treats in moderation, Myth #3 - You need to eat the same boring meals every day. Well, I'm here to tell you that these myths are simply not true! In this episode, I will share the truth about sustainable, balanced nutrition habits.

"When we shift our thinking from being outcome goal-based to being behavior goal-based, we can focus on the things we're doing on a daily basis to ultimately achieve our goals without putting limits or contingencies on our bodies." - Elizabeth Sherman

Get full show notes and more information here: https://elizabethsherman.com/podcast/121

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Menopause at Work with Hatty McCafferty

Tue, 02 May 2023 04:00:00 -0400

Supporting Women in Menopause in the Workplace.

In an ideal workplace, every employee would have the necessary resources and support to comfortably navigate their personal and professional life, including their health and wellness needs. One area where help is vital for many employees is menopause, a natural biological process that often brings about physical and emotional challenges. By addressing the challenges of menopause, companies can help to create a supportive and inclusive environment for everyone. This, in turn, helps to enhance overall productivity, employee satisfaction, and workplace retention rates.

My special guest is Hatty McCafferty a highly experienced certified menopause consultant and coach who has dedicated her career to providing support and guidance for midlife women navigating the challenges of menopause in the workplace. As the host of the popular podcast Real Menopause Talk, Hatty has cultivated a wealth of knowledge and understanding of the complexities surrounding menopause and its impact on individuals and organizations. With a background as a 500-hour Hatha yoga instructor, personal trainer, and nutrition coach, she offers a holistic approach to menopause management that empowers both women and their supporters. Hatty's passion for breaking down stigmas and initiating essential conversations in the workplace makes her an invaluable resource for midlife women everywhere.

In this podcast episode, Hatty McCafferty points out the significance of starting conversations about menopause in the workplace. This includes breaking down the basics of biology and addressing the concerns and challenges women face going through this stage of life. Hatty emphasizes the need for companies to recognize the importance of supporting and embracing the experiences of midlife women by providing resources and creating a comfortable environment, which ultimately leads to a better work-life balance.

Hatty McCafferty Bio:

Hatty is a certified Menopause Consultant with a unique ability to unify people from C-suite to most junior with her energy, authenticity, and humor. Having interviewed more than 100 people for her award-winning podcast, she supports all genders along the Perimenopause transition with a natural aptitude for including men in the conversation. Her strong background in TV and global experience teaching fitness makes her the perfect speaker and host inspiring clear communication, meaningful connection, and confidence. Hatty delivers simple, accessible strategies that boost the well-being of mind and body. Hatty has lived in Europe and the Caribbean and is well-versed in cultural differences. Her respectful, inclusive delivery ensures that everyone leaves uplifted.

Get full show notes and more information here: https://elizabethsherman.com/podcast/120

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Success Is Hard

Tue, 25 Apr 2023 04:00:00 -0400

In episode 119 of the Done with Dieting podcast, I delve into why success is hard, especially regarding our health journeys. I discuss the importance of taking responsibility for our actions and avoiding placing blame on others or circumstances. Through my own experiences, I've learned that success is quite simple when we focus on one thing at a time and determine whether it works for us.

Understanding your health and adopting healthy habits are essential stepping stones in the journey toward greater well-being. It is the responsibility of each person to recognize when something is working or not working for their body, assess their own needs, and make the necessary changes for optimal health.

The real challenge lies in our willingness to make the necessary sacrifices and prioritize our own needs. By addressing emotional baggage and developing the right mindset, we can create optimal health for ourselves instead of trying to fit into a specific cultural standard.

In order to do this, individuals must drop any expectations to adhere to cultural standards or specific body types and instead, focus on creating personalized health-related goals that feel achievable and motivating. Paying attention to your health is not always an easy process, but the challenge can be minimized when you face yourself honestly. By staying aware of your own habits and their impact on overall health, you can identify effective steps toward improvement. It's important to be patient and inquisitive when it comes to implementing changes, as this willingness to explore what's happening with you more deeply can be a highly rewarding experience.

When we can understand that we are the ones in control of our health and our destiny, then we have the opportunity to get out of our own way and get on our own side. - Elizabeth Sherman

This episode will inspire you to persevere and believe in yourself, as these skills can be applied to all areas of your life.

Get full show notes and more information here: https://elizabethsherman.com/podcast/119

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Gut Health with Jillian Teta

Tue, 18 Apr 2023 04:00:00 -0400

Your gut health and digestion are the dirty little secret that no one wants to talk about. But it can impact so many aspects of your physical, emotional, and mental health!

No one likes to feel constipated, bloated, or gassy. But more than that, as our guest on today's episode explains, the gut is referred to as the second brain because it has just as many nerve endings as we do in the thinking brain in our heads!

Those two areas of our body - although seemingly far apart, are so tightly connected!

Jillian Teta brings all the information to this episode. You're going to want to listen twice!

Get full show notes and more information here: https://elizabethsherman.com/podcast/118

Jillian Teta Bio

Dr. Jillian Sarno Teta is the author of "Natural Solutions for Digestive Health" and the creator of Fix your Digestion. She is best known for her expertise in digestive health and has been working in this field for over ten years. Her website, www.jillianteta.com contains her blog, free programs and training series, and more.

A sought out voice in her field, she writes and speaks through several avenues, including The Huffington Post, Parade, Girls Gone Strong, PaleoHacks, Natural Triad, Forsyth Woman, Publisher's Weekly, Pain Pathways, OnFitness, Dr.Oz Online, the Gluten Intolerance Group National Letter, UnderGround Wellness, Wake Up Healthy, It's Your Health, Metabolic Effect, Designs for Health, The Smarter Science of Slim and more.

In her free time, Dr. Teta enjoys walks in the woods with her dogs, growing and tending to plants, and cooking delicious things.

She received her doctorate in naturopathic medicine from Bastyr University, and received her Bachelor's and Master's degrees from Boston University in Biology and Energy and Environmental Analysis, respectively.

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When Decisions Feel Bad

Tue, 11 Apr 2023 04:00:00 -0400

We think that we'll "know" the right decision when we feel it in our bones. We think that when we make the right decision, it will 'feel in alignment'.

And when we look for solutions to our problems, we ask others for their opinions, we google how to solve the problem, and apply band-aid approaches to the symptoms, never really addressing the root problem because addressing the root problem feels too painful to face.

In this podcast episode, I'm exploring the topic of when we make a decision, but question whether it's the right decision because it doesn't feel good.

Get full show notes and more information here: https://elizabethsherman.com/podcast/117

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Download your free roadmap at https://elizabethsherman.com/roadmap.

BONUS: How to Reduce your Sugar Cravings

Fri, 07 Apr 2023 13:11:00 -0400

We're juuuuust about out of Sugar-Fest Season!

Sugar-fest season is the 6 months between Halloween & Easter where sugar is flowing like it's going out of style! It starts with halloween candy & ends with Reese's peanut butter cups in the shape of eggs.

If you're anything like me, you looooove sweet treats & allow yourself to indulge on occasion. BUT sometimes our sweet treats can get ahead of us & we can seemingly overnight feel the pull towards adding more and more sugar into our diet until we ask the question, "Is it okay to have breakfast-dessert?"

Whether you want to curb your cravings for good, or you just want to cut back on the amount of sugar that you're consuming so that you're not experiencing some of the negative side effects of too much sugar in your diet:

Hot flashes
Night sweats
Intense cravings
Sluggishness
Brain fog
Energy fluctuations
Low energy (needing an afternoon nap)
Poor sleep
…and more

Listen in to this bonus episode so that you can understand what the 5 Day Sugar-Cravings Reset is all about.

We start April 17th 2023. Join us!

Learn more about the Sugar-Cravings Reset by going to https://elizabethsherman.com/sugar

WHAT YOU'LL LEARN

Why now is the perfect opportunity to reset your sugar palate
How this challenge is different than the dime a dozen sugar detoxes online
What you'll walk away from the program with that will allow you to feel confident in a room full of sweets without white knuckling it.

Hey! I love hearing from you. Send me a text. Let me know what resonated with you.

Download your free roadmap at https://elizabethsherman.com/roadmap.

Perimenopause & Acupuncture with Michelle Kapler

Tue, 04 Apr 2023 04:00:00 -0400

Have you ever wondered if acupuncture can help you manage your peri & menopause symptoms better? If so, you're going to want to check out my guest on this podcast. Michelle Kapler is a Registered Acupuncturist and Chinese Medicine Practitioner with an exclusive focus on reproductive health and women's medicine.

It is important to note that while acupuncture has been shown to be effective for some women, it may not work for everyone and should not be used as a replacement for medical treatment or advice from a healthcare professional.

That being said, in the episode, Michelle offers some amazing advice for advocating for yourself when you ARE at your doctor's office. One of the complaints that many women have is that their doctors aren't much help.

So, we've got you covered.

Get full show notes and more information here: https://elizabethsherman.com/podcast/116

About Michelle Kapler:

Michelle Kapler is a Registered Acupuncturist and Chinese Medicine Practitioner with an exclusive focus on reproductive health and women's medicine. She is also a Master Feminist Confidence Coach, specializing in body image and self-advocacy during the perimenopausal years and beyond.

When Michelle isn't seeing clinical patients or coaching clients, she can be found hanging out on her 10 acres off-grid homestead with her husband, two kids, 23 chickens, and her cat Rambo.

Hey! I love hearing from you. Send me a text. Let me know what resonated with you.

Go to https://elizabethsherman.com/quiz

Download your free roadmap at https://elizabethsherman.com/roadmap.

Nice Lady Syndrome

Tue, 28 Mar 2023 04:00:00 -0400

"Nice Lady Syndrome", also known as "Good Girl Syndrome" is a term that refers to a set of behaviors and attitudes often exhibited by women who feel the need to be overly polite and accommodating, even at the expense of their own needs and desires.

Other ways that this might show up in your life are in people-pleasing or perfectionist tendencies: needing to appear as a good friend, good wife, good daughter, good mother, a good employee, or boss. But when we have to fulfill all of these roles (for fear of being judged for not being good enough), what happens is that we prioritize other people's experience of us over authenticity, and what we want.

This thought process and behavior directly impact our health because when we're putting other people's wants before our own needs for fear of how we'll be perceived, our self-care becomes demoted among the many things that are on our to-do list.

Get full show notes and more information here: https://elizabethsherman.com/podcast/115

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Becoming the Good Stepmom with Kristin Lindell

Tue, 21 Mar 2023 04:00:00 -0400

We, women, are socialized to suppress our anger. We're taught that it's not attractive. It might be scary. But increasingly, women in midlife are experiencing anger and rage, and we don't know what to do with it.

In this episode of the podcast, we're exploring why we get angry, the purpose of anger, how it's communicating with us, and then what to do about it.

Quite often, anger is communicating to us that a need isn't being met, or that perhaps someone has crossed a boundary. But then an overwhelming sense of anger, and our subsequent need to suppress it because it's scary, prevents us from exploring what the root cause of the emotion is.

Listen in to learn about how you can use your anger to get what you want.

Get full show notes and more information here: https://elizabethsherman.com/podcast/114

Kristin Lindell Bio:

Kristin Lindell is a certified life coach for stepmoms, a stepmom of 4, and a bio-mom of 1. She helps women stop feeling like outsiders & stop fighting, so they can stay happily married to their best friends.

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Menopause Series Part 3: Sleep, Stress, and Recovery

Tue, 14 Mar 2023 17:00:00 -0400

In this episode, we'll be discussing an often-overlooked aspect of menopause: sleep, and how it affects women's ability to manage their symptoms. We'll also explore how better sleep, reduced stress, and enhanced recovery can help women navigate this challenging time with greater ease.

Menopause is a natural biological process that marks the end of a woman's reproductive years. During this time, many women experience a range of physical and emotional symptoms, including hot flashes, night sweats, mood swings, and difficulty sleeping.

Sleep problems are one of the most common menopause symptoms, affecting up to 60% of women in this stage of life. Hormonal changes, coupled with the stresses of daily life, can disrupt sleep patterns and lead to insomnia, waking up frequently, or feeling unrested in the morning.

Lack of sleep can exacerbate many of the symptoms of menopause, including irritability, depression, anxiety, and cognitive difficulties. Poor sleep quality can also increase the risk of chronic health problems such as obesity, diabetes, and cardiovascular disease.

On the other hand, getting enough sleep and practicing good sleep hygiene can help women manage their menopause symptoms more effectively. Restful sleep can reduce stress, improve mood, and enhance cognitive function, making it easier to cope with the physical and emotional changes of this phase of life.

Get full show notes and more information here: https://elizabethsherman.com/podcast/113

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Menopause Series Part 2: Physical Activity

Tue, 07 Mar 2023 04:00:00 -0500

In the second part of our menopause series, we're exploring the relationship between exercise, or physical activity, and our menopausal symptoms.

Make no mistake. There's an important relationship there - both with how aging and menopause impact our body and willingness to exercise, but then there is a lot of evidence that points to the fact that exercise can help us to reduce our symptoms & help us to feel better!

Get full show notes and more information here: https://elizabethsherman.com/podcast/112

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Menopause Series Part 1: Eating & Nutrition

Tue, 28 Feb 2023 04:00:00 -0500

The connection between eating and menopause is complex and multi-faceted. During menopause, changes in hormone levels can impact a woman's metabolism and make it more difficult to maintain a healthy weight. Additionally, changes in appetite, cravings, and food preferences can also occur during this time. Here are some ways that eating and menopause are connected:

Hormonal fluctuations: Hormone levels, including estrogen, progesterone, and testosterone, can impact a woman's metabolism and hunger levels during menopause. These fluctuations can lead to changes in appetite and food cravings.

Weight gain: The hormonal changes that occur during menopause can slow down metabolism and make it more difficult to maintain a healthy weight. Poor eating habits, such as consuming a diet high in processed foods and added sugars, can exacerbate this issue and lead to weight gain.

Fatigue and energy levels: Menopause can also impact energy levels and fatigue, which can in turn impact a woman's ability to prepare and maintain a healthy diet. A diet that is lacking in essential nutrients, such as vitamins and minerals, can further exacerbate fatigue and energy levels.

Mood swings and sleep patterns: Hormonal changes during menopause can also impact mood and sleep patterns, and in turn, these changes can impact eating habits. Poor sleep can lead to overeating or a decreased appetite, while mood swings may impact food choices.

Bone health: During menopause, women are at increased risk of osteoporosis due to declining hormone levels, and a diet that is low in calcium and vitamin D can further increase this risk.

Get full show notes and more information here: https://elizabethsherman.com/podcast/111

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Navigating Menopause: Understanding the Changes and Finding Relief

Tue, 21 Feb 2023 04:00:00 -0500

How do you know if you're in menopause? If you're asking this question, this episode is for you. Today we're discussing all the burning questions that you have about menopause - including what are the symptoms, and what to do about them.

In this episode, we're talking about what happens to a woman's body when she goes through menopause, and how she can manage her symptoms without medical intervention. Managing symptoms of menopause and perimenopause through lifestyle behaviors might not get rid of all symptoms for everyone, however it can make a huge improvement in your symptoms.

Get full show notes and more information here: https://elizabethsherman.com/podcast/110

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Ozempic & Wegovy: Separating Fact from Fiction

Tue, 14 Feb 2023 04:00:00 -0500

On Episode 109 of the Done with Dieting podcast, we're talking about the topic of weight loss and how Ozempic can help in the journey, but more importantly, we're going to be discussing how to make your weight loss journey a lasting one.

Ozempic is a type of GLP-1 receptor agonist that is used as a weight loss drug and to help manage type 2 diabetes. My goal for this episode is to help you understand how Ozempic works and give you the tools to make your weight loss journey with Ozempic a successful one.

We'll discuss what Ozempic is and how it works in the body to help with weight loss and diabetes management. We'll also talk about the science behind Ozempic and why it is effective in aiding weight loss.

Then, we'll discuss how to ensure that your weight loss journey with Ozempic is a lasting one. We'll talk about the importance of behavior change and how changing certain habits can help protect your weight loss progress. We'll also discuss how to maintain a healthy lifestyle, even after going off the drug.

Get full show notes and more information here: https://elizabethsherman.com/podcast/109

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How Long Before I See Results?

Tue, 07 Feb 2023 04:00:00 -0500

One of the topics that I regularly address with my clients is the inevitability of feeling like we've put in the work, and we should be receiving something positive back in validation for the work that we've done.

Most will look at the number on the scale and feel frustrated that it hasn't budged. And then, go into a brain spin downward spiral that results in us eating all the things in our path because we rationalize that if we're not eating & not losing, then it doesn't matter WHAT I eat. I should be able to eat all the things and not gain weight either.

Unfortunately, the body doesn't work that way.

Tune in to episode 108 of the Done with Dieting Podcast to learn about looking for results and what to pay attention to.

Get full show notes and more information here:

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107: Identity

Tue, 31 Jan 2023 04:00:00 -0500

Have you ever self-sabotaged? It could be how you view yourself.

Our identity has a major influence on our health and well-being.

If we identify as athletes, for example, we are more likely to prioritize physical activity and healthy eating. On the other hand, if we identify as workaholics, we may prioritize our careers over our health and engage in behaviors that are detrimental to our well-being.

By understanding how our identity shapes our health habits and behaviors, we can make more intentional and positive choices for our overall well-being.

To cultivate a healthy identity, it can be helpful to reflect on our values, seek out role models who embody the healthy identity we aspire to, and practice self-compassion and self-affirmation. By making a concerted effort to align our identity with our health goals, we can improve our physical, mental, and emotional well-being and live our best lives.

Get full show notes and more information here: https://elizabethsherman.com/podcast/107

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Imprinting

Tue, 24 Jan 2023 04:00:00 -0500

We take pictures when we want to capture something amazing that's happening.

But often, the act of taking a picture takes us out of experiencing what it is that we are trying to preserve.

In this podcast, I'm sharing a new technique that I've been using to become more present, aware, and mindful - which is leading me to generate more happiness in my life because this method is allowing me to call up memories, sensations, and feelings when I desire them.

Imprinting.

Have you ever wanted to be more present? In this podcast, I'm introducing you to the idea of imprinting, and how you can do it so that you can create more joy in your life

Hey! I love hearing from you. Send me a text. Let me know what resonated with you.

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Healing Trauma with Denita Bremer

Tue, 17 Jan 2023 04:00:00 -0500

Since the pandemic, we've been hearing a lot about trauma. It can feel confusing because for many of us, we were raised by parents who didn't believe that they had the luxury of being able to deal with it. As a result, many of us were told that we 'should get over it' or that we needed to grow a thicker skin. That we were being too sensitive.

In this podcast, I've invited Denita Bremer to talk about how to identify and heal trauma, so that you can live the life that you desire, and have a better relationship with yourself and others.

About Denita Bremer

Denita Bremer is an intuitive trauma coach, helping women process emotions on a deep level. She draws upon several tools in her coaching, including mindset, knowledge of the nervous system, intuition and spiritual tools, and most importantly, the relationship between her and her client. Denita loves living near Denver, Colorado with her family.

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104: Sleep Routines

Tue, 10 Jan 2023 04:00:00 -0500

In this episode, I'm sharing how you can use sleep routines to create better sleep that's deeper and more restful, more consistent sleep, and that can allow you to use the hours that you sleep as a way to get a jump on your day - setting you up for success.

Following the strategies that I'm teaching in this podcast episode, you'll start your day with purpose instead of trying to play catch up - which then allows you to feel more in control and that you are running your life instead of your life running you.

Hey! I love hearing from you. Send me a text. Let me know what resonated with you.

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How I Apply the Work I Do

Tue, 03 Jan 2023 04:00:00 -0500

On the podcast, and in coaching with my clients, I talk a lot about concepts, tools, and how to use them - sometimes in theoretical situations, or in practical ones that we've all encountered.

Some of the concepts and tools overlap, and I think it can be difficult to put it all together. In this episode, I'm sharing my real life with you & how I use and apply the tools I teach.

Listen in!

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102: Two Cornerstone Habits for Weight Loss

Tue, 27 Dec 2022 04:00:00 -0500

Do you have weight loss on your mind for 2023 but can't stand the thought of doing another cleanse or diet?

No worries. I gotchu.

In this episode, I'm introducing you to 2 cornerstone habits that I use within my work with my clients that, if you do these habits, you will be successful - no weird or restrictive diets, or intense exercise programming required.

These techniques are simple. But don't be fooled; they're super impactful.

Hey! I love hearing from you. Send me a text. Let me know what resonated with you.

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Meal Prep with Allison Schaaf

Tue, 20 Dec 2022 04:00:00 -0500

Do you dread the age old question: What do you want to have for dinner?

It's enough to drive anyone crazy because no one in your family (who you're polling) is any help, yet they're long on feedback when dinner's about to be served.

I coach on this a lot with my clients - you're not alone.

On today's podcast, I'm interviewing Allison Schaaf, the creator of PrepDish, which is similar to the meal delivery kits, but not. It's super affordable, value packed, and easy.

On our episode today, we're talking all about meal prep - how to get organized, how to plan your meals, what to do ahead of time, and everything that you need in order to feel like you have a handle on yours and your family's nutrition.

Listen to today's podcast to learn more about how to get a handle on that dreaded question & she even has a free gift for you. But you have to listen to find out what it is!

About Allison Schaaf:

Chef & Dietitian Allison Schaaf is the founder of Prep Dish, a gluten-free, paleo & keto meal planning service that helps busy moms get dinner on the table with ease. Allison holds a Bachelor's Degree in Culinary Nutrition from Johnson & Wales University, a Master's Degree in Nutrition Communications from Tufts University, and became a Registered Dietitian at New England Medical Center.

During her years in culinary school, Allison spent time honing her skills as a chef, working at renowned health spas, Canyon Ranch in the Berkshires and Champneys in Tring, England.

After grad school, Allison then moved on to work with the Almond Board of California, sharing the health benefits of almonds with health professionals around the globe. But she knew pretty quickly that her true calling was as an entrepreneur so she packed her bags and moved to Austin, TX to start a personal chef business, a career she had fallen in love with during her high school summers.

In 2009, Prep Dish: Personal Chef was born.

Hey! I love hearing from you. Send me a text. Let me know what resonated with you.

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Letters to My Future Selves

Tue, 13 Dec 2022 04:00:00 -0500

A phrase that has been popping up for me recently has been, "who you are becoming is far more important than what you are doing. And yet, it's what you are doing that is shaping who you are becoming."

You can't change your past. However, you can actively shape who you desire to be. Your past experiences do not determine what you can accomplish in life moving forward. We can change who we are becoming - and chart out a future that we want instead of letting the choices of the day determine our future.

In this super vulnerable episode, I've started a project where I'm publicly stating my goals for the next 6 months, 1 year, 2 years, 3 years, 5 years, and 10 years - and then as those milestones come to pass, I'll reflect on how things have changed, what I learned, and who I had to become in order to accomplish the goals that I set out for myself.

Hey! I love hearing from you. Send me a text. Let me know what resonated with you.

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Letters to My Past Selves

Tue, 06 Dec 2022 04:00:00 -0500

In order to move forward, we need to make peace with our past. It happened. However, we view our past through the lens of our present self. As a result, our past changes.

Maybe the actual events of the past don't change, but how we view and think about our past experiences can change as we look at the events through our current circumstances.

In this super vulnerable podcast episode, I'm writing letters to the past versions of myself, explaining to her what's happening and why, and then what to look forward to. I'm telling her how I really feel about what she's been doing, forgiving her for the mistakes that she's made, and showing her how incredible her life is going to be.

Hey! I love hearing from you. Send me a text. Let me know what resonated with you.

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Eating During the Holidays

Tue, 29 Nov 2022 04:00:00 -0500

When we think about the holidays, some folks think about the traditions, others think about the decorations, but most people think about the food!

Seasonal treats are one of the things that we look forward to at this time of the year - not only because we have our favorite delicious foods, but also because of the memories that come along with it. Foods from our childhood are comfort foods, and make us feel good!

The problem for some of us, is that we don't feel so good come January. So, how do we navigate the holidays, stick to our commitments to ourselves, but also enjoy all the flavors that the season has to offer?

Don't worry. I've got your back.

In episode 98 of the podcast, I'm sharing a few simple mindset shifts that will help you to not go overboard during the holidays so that when you wake up on January 2nd, you won't feel like you need a do over, and a cleanse.

Hey! I love hearing from you. Send me a text. Let me know what resonated with you.

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ADHD in Women with Paula Engebretson

Tue, 22 Nov 2022 04:00:00 -0500

What if you found out that alllll of the stories that you tell yourself about what you're not good at, and all of the negative internal dialog that you have about why you're not good enough was explained away by a diagnosis?

That it wasn't your fault?

I am so thrilled to have Paula Engebretson on the podcast today to talk about ADHD & how it presents in women, why women in midlife are getting diagnosed at alarming rates, and what some of the common signs and symptoms are.

Having her on the show was so enlightening & explained so much of the way that my own brain works. That I can't wait to share her expertise with you.

Tune in to learn more about ADHD, how it affects women differently than men, how it differs than what you might think, and then what to do if you want to explore next steps.

About Paula Engebretson:

Paula Engebretson is a Life Coach, ADHDer, and productivity fanatic. She helps others with ADHD work with their brains to release perfectionism, take action, and get stuff done. Paula is dedicated to helping her clients step out of the neurotypical box, work with their strengths, and create their unique scaffolding to follow through on their goals and make things happen.

Hey! I love hearing from you. Send me a text. Let me know what resonated with you.

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Becoming Your Own Best Friend

Tue, 15 Nov 2022 03:00:00 -0500

Do you speak to others like you speak to yourself? What would you do if someone spoke to you the way you speak to yourself?

Those relationships probably wouldn't last very long. Would they?

What if you could have a relationship with yourself like you have with your BFF? What if you only tolerated yourself to speak to yourself as you allow others to speak to you? How would that change your relationship with yourself?

When we consider self-love, many are afraid that they're going to be self-absorbed, or have unrealistic expectations that they'll always be happy.. But just like being in relationship with other people you love, you will be disappointed, hurt, angry, or upset. But that doesn't mean that you stop loving them.

In this podcast, we're exploring what it means to be in relationship with yourself, and how you can become your own best friend.

Hey! I love hearing from you. Send me a text. Let me know what resonated with you.

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What Are You Willing To Do?

Tue, 08 Nov 2022 03:00:00 -0500

We know that (for the most part) we are the size that we are because of the habits and behaviors that we do most of the time. And so when we start changing our behavior in order to get an ideal shape that we desire, it's easy to think that "if I just keep doing what I'm doing, I'll eventually get to where I want to go."

But then the Plateau Police show up & say "Not so fast!"

Along our journey to get to our ideal shape, we're going to be confronted with the question, "What are you willing to do to get to the next level?"

Tune in to learn how to answer that question.

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Listener Questions Volume 2

Tue, 01 Nov 2022 04:00:00 -0400

I looooove getting questions from my listeners and clients. It really helps me to understand what info you are looking for, where you need help, and how I can serve my community of amazing women!

So, today I'm answering listener questions. Your questions that you've asked me through email or via direct message. I love answering your questions, so keep them coming.

Hey! I love hearing from you. Send me a text. Let me know what resonated with you.

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Understanding Pronouns with Michelle Johnston

Tue, 25 Oct 2022 04:00:00 -0400

Do you know what all the letters in LGBTQIA+ stand for? If you don't, you're not alone. All of the terms can be confusing especially because we didn't have words to describe these concepts years ago. So it can seem like these are new ideas, although they're not.

My guest on today's episode is Michelle Johnston (MJ) who is here to answer all the questions that you have about terminology, what the terms mean, and how to approach those you love with openness, curiosity, and without shame.

This is an episode you're not going to want to miss, and we've already planned a follow up episode answering listener questions, if there's something that we haven't answered. No question is too basic.

About MJ

MJ...aka...the QT+ Coach, is passionate about joy and helping queer, questioning & trans people live their best queer life. This includes fully accepting and honoring their queer identity, nurturing healthier relationships, and exploring and healing from degrading religious dogma. As a queer, non-binary, ordained priest and life coach, formerly an Episcopal monk and jail chaplain, MJ has a unique depth of compassion and theological study that they bring to their coaching.

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92: Using Food as a Reward

Tue, 18 Oct 2022 04:00:00 -0400

If you were brought up, like many of us were, that if you were bad, you were sent to bed without dinner or at minimum, dessert, it's natural that you might use food as a reward for something that you don't want to do, or to celebrate getting through a tough time.

In this episode, we're specifically exploring the phrase "I deserve it!" that so many of us use to justify eating in response to feeling resentful, or irritated, or some of the other instances when our brain offers us the thought, "I deserve it"

Hey! I love hearing from you. Send me a text. Let me know what resonated with you.

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What Type of Eater Are You?

Tue, 11 Oct 2022 04:00:22 -0400

Over the past 17 years of working with women, I've noticed that when it comes to how we look at food, and eat, that there are 3 different eating styles.

What's super interesting, is looking at these eating styles, are unique to women, because we've been socialized to take care of others at the expense of our own health, look at food as good or bad, never say no, not have boundaries, take responsibility for other people's emotional health, and more.

Depending on which messages that you received as a young woman, will influence how you eat and care for yourself.

Tune in to this episode to understand what type of eater you are, find solace in knowing that you're not alone, and how to move forward.

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Liberation vs Fixation

Tue, 04 Oct 2022 04:00:52 -0400

How to go from food obsessed to food freedom.

Most of us want food freedom: the ability to be free from thinking about food & all the shoulds and shouldn'ts that go along with it.

But how do we go from what feels like food obsession - unable to concentrate on the conversation with friends because you're so preoccupied with wanting the last potato skin, but don't want to be perceived as gluttonous - to not even being tempted when they put the bread basket down?

It doesn't happen overnight.

But there is a process that you can follow to get there.

If you're someone who wants to break free from food obsession, you need to listen to this episode.

Hey! I love hearing from you. Send me a text. Let me know what resonated with you.

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An Example of What's Possible

Tue, 27 Sep 2022 04:00:45 -0400

Client Success Story: Stephanie's Journey to Self-Care

Prepare to be inspired in this episode because I'm interviewing a former client.

Stephanie came to me unsure of what she needed, but she knew that a diet or fitness program wasn't it. She took a leap of faith & it paid off.

As a result, she not only lost the weight that she desired, but in the process discovered the missing piece that she didn't even know that she needed.

Stephanie shares how her life has transformed and what she learned about herself as a result of coaching.

You'll learn Stephanie's biggest takeaways, the skills that she learned, and how her identity has shifted - that she couldn't have achieved through simply following a diet or exercise program to lose weight.

Hey! I love hearing from you. Send me a text. Let me know what resonated with you.

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Sugar-Cravings Reset Challenge

Mon, 26 Sep 2022 15:45:48 -0400

5 days to reset your palate and stop the sugar cravings

Hot flashes
Night sweats
Intense cravings
Sluggishness
Brain fog
Energy fluctuations
Low energy (needing an afternoon nap)
Poor sleep
…and more

Listen in to this bonus episode so that you can understand what the 5 Day Sugar-Cravings Reset is all about.

We start October 10th. Join us!

Learn more about the Sugar-Cravings Reset by going to https://elizabethsherman.com/sugar

Get full show notes and more information here: https://elizabethsherman.com/sugar-reset

Hey! I love hearing from you. Send me a text. Let me know what resonated with you.

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Working In Your Life vs Working On Your Life

Tue, 20 Sep 2022 04:00:43 -0400

Getting started with your goals vs getting stuck in the weeds.

Ever feel like you're stuck in the weeds of your life? That you haven't been making progress towards the things that you want to be doing? That every week slips through your fingers and you wonder, "Where did the week go? And did I even accomplish anything?" Maybe you feel like other people's needs, wants and demands are getting in the way of anything that you want.

Or maybe it's not other people, but things just 'come up' that seem to take priority over what you had planned.

What do you do?

In this episode, I'm breaking down how to get ahead of the tasks that make you feel like you're spinning your wheels, and allow you to start concentrating on what you really want.

Hey! I love hearing from you. Send me a text. Let me know what resonated with you.

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Style Masterclass with Judith Gaton

Tue, 13 Sep 2022 04:00:52 -0400

No, you don't have to wait until you lose the weight before you look good in your clothes!

How would you describe your style? When you go clothes shopping, do you find it a chore? Or is it something that you love?

For many of us, the clothes that we choose have a very personal meaning - even if it's the pajamas that you throw on at the end of the night. We want them to feel soft against our skin, not dig in or ride up - and just FIT!

So, when we're uncomfortable in our clothes, or don't feel like our clothes truly reflect who we are inside, we can spend a lot of unnecessary spin cycles in our brain focusing on things that are unhelpful, and not useful, and not spending time on the things that we want to be thinking about.

That's why my guest on episode 87 of the Done with Dieting Podcast is so amazing. She will help you to become more of who you really are.

About Judith Gaton

Judith Gaton is a stylist, life coach, author and former lawyer. Through her 8-week style and coaching program, Judith helps women who have figured out their careers but not their closets. She helps women see that when style and confidence are dialed in, they can do the work they were created to do in the world. Judith's ultimate philosophy: Confident women build legacies.

Hey! I love hearing from you. Send me a text. Let me know what resonated with you.

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Taking Action

Tue, 06 Sep 2022 04:00:32 -0400

The formula on how to get the results you want

You know that what we do - the actions that we take - will create your results. And right now, with the end of summer, it's easy to start thinking about becoming healthier, and getting some structure back into your schedule after a summer when we generally like to have less scheduled time.

And of course, when we do that, we need to do some planning. However, moving from planning into the action phase can sometimes really feel like a struggle.

On episode 86 of the podcast, I'm giving you my best tips and strategies around how to move into action so that you can be successful in developing whatever behaviors you desire - so that you can then accomplish the goals that you desire too.

Hey! I love hearing from you. Send me a text. Let me know what resonated with you.

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Confidence Made Easy with Xena Jones

Tue, 30 Aug 2022 04:00:31 -0400

Feminism & Weight Loss Coaching

We're flipping the script on today's episode & Elizabeth is getting interviewed by host of the Confidence Made Easy Podcast and former guest, Xena Jones.

In this episode, Xena interviews Elizabeth about the intersection between weight loss and feminism, how weight stigma and body image is different for women of different races, and how that impacts you.

But also, Xena shares her big take always in working with Elizabeth as her weight loss coach; the simple shifts that she made (without dieting) that made a huge impact on her results.

About Xena Jones

Xena is a certified life coach with the Life Coach School and is the host of the Confidence Made Easy podcast.

She helps her clients to have their own backs & do whatever the f*ck they want, without all the doubt, fear & drama that gets in the way.

She coaches clients all over the world from her home in Papamoa Beach, New Zealand, where she lives with her partner & two fur babies.

Hey! I love hearing from you. Send me a text. Let me know what resonated with you.

Go to https://elizabethsherman.com/quiz

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How to Create Your Own Meal Plan

Tue, 23 Aug 2022 04:00:39 -0400

Design a capsule wardrobe for your meals

Have you ever had someone create a meal plan for you, but it didn't work out really well? Or, maybe there was a time when it did, but then years later when you pulled it out of the cabinet & dusted it off, you couldn't get back on track.

In this episode of the Done with Dieting Podcast, I'm going to teach you the exact steps I use with my clients in helping them to create their own meal plans, or what I call food uniforms.

What I love about this approach is that it:

Reduces decision fatigue - which leads to doing what you want most over what you want to do in the moment.
Saves you money because you're not wasting food.
Gives you more time, because you're spending less time prepping food.
Saves you energy and mental space because you're spending less time thinking about what to do - and all you have to do is follow the plan.

Get a pen and paper because You're going to want to take notes.

Hey! I love hearing from you. Send me a text. Let me know what resonated with you.

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How Policy Impacts our Health with Marissa McKool

Tue, 16 Aug 2022 04:00:05 -0400

Is it rest? Or laziness?

How do you think about rest? Is it something that you think that you have to earn? Do you feel guilty if you're sitting and other people are doing? Do you believe that rest is just laziness in disguise?

So many women are socialized to believe that we have to constantly produce results or we don't feel like we're "earning our keep" - that we always have to be doing for others in order to feel good about ourselves.

My guest on this episode works with folks who work in public health to help them recover from burn out, and understand how rest is important.

We also take a deep dive into the complex topic of how we vote, and our elected lawmakers directly impact our health, wellness, and weight.

About Marissa McKool

Marissa McKool, MPH is a former public health leader turned career and life coach who helps public health professionals eliminate their burnout without quitting their job. Marissa received her MPH from Emory University and held several leadership roles in government and academia working on sexual violence prevention and reproductive health, before finding herself burning out. Through coaching, she was able to eliminate her stress without anything outside of her changing and now helps others do the same. She is also the host of the Redefining Rest Podcast, where she helps listeners reduce their workload, create more time, get more rest, and feel better.

Hey! I love hearing from you. Send me a text. Let me know what resonated with you.

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Why Mainstream Diets Don't Work for Women in Midlife

Tue, 09 Aug 2022 04:00:51 -0400

Hint: it's not because you're lazy or don't have willpower.

When you purchase a product or service that does not work or even causes harm, you might blame the company, demand a refund, leave a bad review, and skip out on it next time.

When that product or service is a part of the diet industry, you may blame yourself and return time and again to spend even more money on these services.

Why is that?

Well, unlike most other factors in our life, we consider our body's weight and appearance to be solely a personal responsibility and, for some, a personal failure.

Women are continually socialized to think that WE'RE the ones who are wrong. That there's something wrong with us - our bodies are 'mysterious' or weird.

Women are not little men & so our bodies respond to food and exercise very differently than men. So we need a unique approach that's specialized to address our hormonal profile in midlife.

Tune in to learn how women have been set up to fail since childhood

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Women's Reproductive Health with Amanda Kingsley

Tue, 02 Aug 2022 04:00:07 -0400

Healing After Abortion

Ever since the leaked Supreme Court Ruling overturning the 50 year right for women in the US to have access to safe abortion services, women's health and women's rights have been the topic of conversation.

One side claiming to be the voice of the fetus, and the other side speaking out for themselves - the women who are then forced to carry an unwanted pregnancy to term.

In this powerful episode, Amanda Kingsley joins me for a complex and highly nuanced discussion about women's rights, empowerment, and what this ruling means for women in how we identify ourselves, and what it means for us to have authority over our life and agency over our bodies.

About Amanda Kingsley:

Amanda Kingsley is a Certified Feminist Life Coach and Doula. She is the host of the Speaking Light Into Abortion podcast. And the Author of 'What I Wish: 100 love notes to help you survive, come alive, and thrive after abortion.' After her own unanticipated abortion as a mother of three, she recognized the need for a wider conversation around the complex emotional landscape of life after abortion. She reminds her audience that it's okay to feel all the feelings after abortion, and that we can honor our decisions by living the life we made our choice for. You can learn more and connect with her at www.amandastarkingsley.com.

Hey! I love hearing from you. Send me a text. Let me know what resonated with you.

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80: Why it's So Easy to Overeat

Tue, 26 Jul 2022 04:00:47 -0400

Why we overeat junk food & how to stop.

If you've ever been munching a bag of chips along with your favorite television show, and then suddenly realized that there were no more chips, and now you don't feel so great, know that you're not alone.

We've ALL done it.

Many of us blame ourselves for doing it.

What you don't realize is that food manufacturers have designed everything from the packaging, to the marketing to how the food tastes and breaks down in our body so that we will eat more.

And with that knowledge, there are things that you can do to limit it & eventually stop all together.

Hey! I love hearing from you. Send me a text. Let me know what resonated with you.

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The Skill of Problem Solving

Tue, 19 Jul 2022 04:00:05 -0400

How to get better at not giving up when things get hard.

We think that weight loss and creating better habits is all about eat this, not that; move more, get enough sleep, and manage our stress.

And yes, that's it on a very basic level, but what happens when we "can't" eat this, have to eat that, can't move like we intended, don't get enough sleep, or manage our stress? What happens then?

For many of us, we give up. There are too many barriers - too many obstacles to overcome.

On this podcast, I'm sharing a simple framework - a series of questions that you can ask yourself that will allow you to start the process of being able to problem solve the solution instead of just throwing up your hands and giving up.

Problem Solving is a skill that you can learn, and one that will help you to remain successful long after you've made it to your goal.

Hey! I love hearing from you. Send me a text. Let me know what resonated with you.

Go to https://elizabethsherman.com/quiz

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Building the Skill of Self-Trust

Tue, 12 Jul 2022 04:00:24 -0400

What does it mean to have your own back?

What does it mean to have your own back? To be your own best friend?

When it comes to self-trust, so many of us don't trust ourselves. And when it comes to lasting weight loss, self-trust is a skill that we have to develop if we never want to go on another diet ever again.

In this episode, I'm talking about the sneaky ways our inner critic erodes self-trust, and how we can build it up so that we no longer have to have accountability buddies, and we can make commitments to ourselves and follow through.

Hey! I love hearing from you. Send me a text. Let me know what resonated with you.

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Client Success Stories

Tue, 05 Jul 2022 04:00:04 -0400

3 Client Stories as an example of what is Possible

Don't you love hearing other people's success stories?

I used to feel a ton of envy hearing about other people achieving success in an area of my life that I desired, but I've been able to turn that around & now I know to use other people's stories as evidence that I can do the thing too.

If someone else has done it, I can do it too.

You will be amazed at these three women's stories. They're super relatable if you're a woman who grew up in the United States, and having experience with all the diets: Jenny Craig, Nutrisystem & others.

In this conversation, we cover a huge range of topics - from growing up constantly being on a diet, to what it takes to lose 100 lbs, to a side-tracked conversation about cranberry farming.

Listen to learn more.

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76: Body Neutrality

Tue, 28 Jun 2022 04:00:41 -0400

If loving your body seems completely out of reach, you might want to try a more neutral approach.

Body love - it's something that we all aspire to. Women are consistently told that we should love our bodies.

But instead of actually doing that, we use it as evidence of one more way in which we're not doing 'being a woman' good enough. We use the fact that we dislike our bodies (and we shouldn't) as further evidence of why we suck.

Although loving our bodies is for sure something that we can aspire to, for many of us, it feels unattainable. Like - how do you even DO that?

If this is you, you're going to want to tune in because in this episode, we're addressing body neutrality, which may feel more realistic for you.

Hey! I love hearing from you. Send me a text. Let me know what resonated with you.

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Pivoting

Tue, 21 Jun 2022 04:00:32 -0400

How to go with it when life sends you a curveball.

It's natural for us to jump to "the How" when we're talking about our goals - we've been conditioned to think that way:

Me: I'm going to make a million dollars.

Dad: Great! How are you going to do that?

Me: I want to take a gap year & travel Europe

Mom: That's fantastic. How are you going to pay for it?

And those questions are good intentioned, but they limit us in our ability - because we believe that we can't DO the thing until we have the perfect plan laid out from beginning to end.

AND THEN, when things don't go as planned, it blocks us from getting scrappy & figuring it out.

But the truth is, that if you've ever set out towards a goal, that when you reach it, there were lots of turns, plot twists, and obstacles that we couldn't have anticipated. When we look back at what it took us to accomplish the goal, we NEVER could have predicted that the path we took was the way that it turned out.

Instead of giving up when things don't turn out like we think they should have, we need to learn how to pivot.

Hey! I love hearing from you. Send me a text. Let me know what resonated with you.

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Mothers and Daughters with Karen CL Anderson

Tue, 14 Jun 2022 04:00:17 -0400

How shame is passed down generationally.

When we think about mothers and daughters, we think of a Norman Rockwell painting, don't we? We think of mothers and daughters who have a close relationship, where the mother teaches the daughter how to become a woman, teaches her valuable life skills from the perspective of "I remember my mom teaching me this too & it's all normal."

But because mothers and grandmothers are humans, they perpetuate the same stories generation after generation because of their human-ness and make mistakes.

If you want to heal your relationship with your mother, this episode is a must listen.

Listeners can sign up to receive karen's weekly Love Notes and when they do they get her Definitive Guide to Setting Healthy, Mature Boundaries With Your Mother

About Karen CL Anderson

Karen C.L. Anderson is a master-certified life coach and author. Difficult mother-daughter relationships are her jam. Her coaching practice is trauma-informed and based on intersectional feminist principles. She recognizes that what's possible personally is what's possible collectively and that the Mother Wound is not actually about mothers but about systems and structures that oppress all women. She understands the adage "hurt people hurt people" but prefers to say "people who are unaware of their hurt sometimes hurt other people." She also acknowledges that cultivating compassion and empathy doesn't mean you have to hang out with hurt people and that healthy boundaries (up to and including going "no contact" even if just temporarily) are at the heart of healthy relationships.

Hey! I love hearing from you. Send me a text. Let me know what resonated with you.

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Mental Fitness

Tue, 07 Jun 2022 04:00:07 -0400

Like Physical Fitness, but for your brain.

Can we talk about mental fitness?

We talk a lot about physics fitness, but what does it mean to be mentally or emotionally fit?

When we become physically fit, we perform repetitions of physical exercises, where we build up the strength of our physical muscles.

When we talk about mental fitness, we talk about the mental work where we build up the strength of our mental muscles.

In other words, doing what we want MOST over what we want in the MOMENT.

How would it feel to make a commitment to yourself & then follow through with it?

The thing is that many of us start out with weights that are too heavy for us.

Just like a personal trainer would never start their client out squatting 225 lbs, we don't want to commit to setting and following through with goals that are too rigorous us mentally.

We need to lean into it.

We need to strengthen our commitment muscles, our follow through muscles, our discipline muscles, and the muscle of thinking and believing in the future version of ourselves.

And we want to weaken our self-sabotage muscles. Right?

When we strengthen our mental fitness, it leads to less mental drama because we're following through on doing the things that are really important to us.

I teach both my private and small group clients how to pay attention to their brain, and build their mental fitness skills so that you can stop doing the things that you ask, "Why did I do that?!?"

Want to stop doing the things that leave you wondering why you didn't follow through or sabotaged yourself? And more importantly, quieting your inner critic?

Hey! I love hearing from you. Send me a text. Let me know what resonated with you.

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Learning to Love Running with Jill Angie

Tue, 31 May 2022 04:00:30 -0400

An episode for beginner runners.

I hear it all the time! "I just don't like running!"

I get it. I used to feel that way too.

But if running is available to you and you want to do it, there are huge benefits to developing a running habit: it's relatively inexpensive to get into; it's something you can do either by yourself or with a friend or two; you can pretty much do it anywhere; and at any time of the day.

My guest on today's podcast shares such incredible information, like how to keep yourself motivated even if the climate you live in gets in your way of being a year-round runner, what to look for & pay attention to with gear, and how to start your running practice if you're a complete beginner.

About Jill Angie:

Jill Angie is the founder and Head Rebel of Not Your Average Runner. When I first started running over 20 years ago, all I wanted to do was burn calories and lose weight. And I hated every minute of it. It felt like punishment and I was always frustrated and disappointed.

In 2009, I decided to stop thinking about running as a means to an end and started using it as a tool to build up my strength and confidence. That mental shift got me through all the times when running wasn't easy (and there were a lot of those times)!

I became a triathlete. I ran half marathons. I became a personal trainer with my own studio. And I noticed that as vast as the running community was, there weren't a lot of people out there who looked like me.

I knew how awesome running made me feel, and I wanted to help other women like me get the same benefit – not just improved fitness, but increased self-confidence and self-love.

Hey! I love hearing from you. Send me a text. Let me know what resonated with you.

Go to https://elizabethsherman.com/quiz

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Why We Moved to Mexico

Tue, 24 May 2022 04:00:22 -0400

A personal episode about our decision to expatriate from the US.

One of the most common questions I get has nothing to do with health and fitness, but rather all the details about how my husband and I got to Mexico? And why?

When I tell people that I live in Mexico, they'll often ask me, "The state? Or the country?!?"

And then all the curious questions that folks have - like, how is life different since you moved? How do you eat differently? What do you do for fun? Do you speak spanish? How is that going?

So in today's podcast episode, I'm dishing all the details.

Moving to Mexico was probably the hardest thing that I have ever done. But I would do it all over in a heartbeat..

What's different since I moved to Mexico & how I've changed as a result. Want to get personal? Tune in.

Hey! I love hearing from you. Send me a text. Let me know what resonated with you.

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River of Misery

Tue, 17 May 2022 01:54:32 -0400

How to get through the hard part of changing your behaviors

There's a point when we set out to make a change in our lives where things get really difficult. It happens to all of us.

Sometimes it happens when we realize that this new way of doing things is our new normal, and we experience a grieving process for the way things used to be. This new way of doing things feels difficult, like we're failing, and like it's never going to get easier.

But it will.

Things will get easier.

In this episode of the Done with Dieting Podcast, you'll learn to expect the river of misery, and have a plan for how to deal with it when it arrives.

Hey! I love hearing from you. Send me a text. Let me know what resonated with you.

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Measuring Backwards

Tue, 10 May 2022 04:00:34 -0400

How to be happier with your accomplishments.

Every one of us has a judge in our brains that tell us that we can be happy when…

We get the job
We get married
We buy the house
We organize the kitchen
We lose 30 lbs.

That judge is not only a liar, but will often change the goal.

When we reach the goal, if it's a specific, measurable achievement, our judge will allow us to be happy for a total of 5 minutes until it starts in on the "yeah, butt"s:

Yeah, but now we need to earn the respect of our boss
Yeah, but now we need to have a baby
Yeah, but now we need to remodel the house to 'make it our own'
Yeah, but now you need to 'tone up'

In today's podcast, I'm introducing a tool that will help you to celebrate your accomplishments more and create more happiness in your life.

Hey! I love hearing from you. Send me a text. Let me know what resonated with you.

Go to https://elizabethsherman.com/quiz

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Procrastination

Tue, 03 May 2022 04:00:41 -0400

We know when we're doing it. The question is how do we stop?

Some of us believe that procrastination serves us - that we do our best work when we put things off because we "work better under pressure".

The data shows that this is untrue. And many folks report that procrastination is actually unhelpful because it prevents them from having what they really want, and also feeling good about themselves.

If you struggle with procrastination, we're exploring how it impacts your health, and how to identify when it's happening, but more importantly, how to get out of it & start taking care of those things that are important to you.

Hey! I love hearing from you. Send me a text. Let me know what resonated with you.

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Emotional Childhood & Adulthood

Tue, 26 Apr 2022 04:00:27 -0400

How to create agency over your emotional life

Do you find that your emotions are all over the place? Based on what other people do, or what is happening in the world, you don't have a lot of control over your feelings?

So many of us give our power away when it comes to our emotional health - we can't be happy until…

My kid cleans up after herself
My partner takes out the garbage
I lose weight
I have a new job

Because we can't control other people and have very little control over much of the world outside of our skin, relying on everything else to be right before we can be happy is an exercise in futility.

Tune in to podcast episode 67 to learn how to take back control over your emotional health.

Hey! I love hearing from you. Send me a text. Let me know what resonated with you.

Download your free roadmap at https://elizabethsherman.com/roadmap.

Why You Might Not Want to Lose Weight

Tue, 19 Apr 2022 04:00:51 -0400

Is it the weight? Or the habits that we do to lose weight?

We're told all the time - to lose weight and our risk of health-related disease will go down. I'm guilty of this as well. My health journey started as a way of trying to avoid following in my mother's footsteps and getting breast cancer.

But the data is misleading.

Because we know that losing weight on a fad diet or losing weight in an unhealthy way will NOT produce the increased health benefit that we desire.

So then is it the good habits that we adopt that produce the increased health benefit? Or the result, i.e.: the weight loss?

Hey! I love hearing from you. Send me a text. Let me know what resonated with you.

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Forgiveness

Tue, 12 Apr 2022 04:00:32 -0400

What does it mean to forgive someone?

Forgiveness - we know it's good for us, but sometimes we just can't take that step. It feels like a betrayal.

And what makes it difficult is that other people who are tangentially involved will urge us to forgive so that we can all 'just go back to normal.' But when we really feel wronged, how CAN things ever go back to normal? What does that even mean?

In this episode of the Done with Dieting Podcast, we're going to reframe how you think about forgiveness. What's the process, and how you can do it from a space that makes it NOT feel like you're betraying yourself, and validating the other person's actions.

We will also be diving into how to forgive yourself and your body following the same protocol.

Tune in to episode 65 on forgiveness to learn how to reframe forgiveness so that you can learn to let go of those relationships that cause you unrest.

Hey! I love hearing from you. Send me a text. Let me know what resonated with you.

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Creating Adult Friendships with Xena Jones

Tue, 05 Apr 2022 04:00:14 -0400

How to ask other adults, "Do you want to be my friend?" without feeling creepy.

Many folks in midlife start to notice that their life circumstances change rapidly. As their children leave the house, they also notice that their relationships, in general, are also changing at the same time.

Some of us realize that we have more time on our hands, or that the friendships that we cultivated with other parents aren't fully meeting our needs.

We want more meaningful relationships in our lives - ones that support the same positive habits that we're trying to cultivate ourselves.

My guest on this episode of the Done with Dieting Podcast recently went on a "Friendsperiment" where she actively went out and made new friends as an adult.

When I learned about it, I had to have her on the show so that she could share her insight with you and help you feel more connection and belonging in your life.

Tune in to this episode so that you can create your own friendsperiment.

More About Xena Jones:

Xena is a certified life coach with the Life Coach School and is the host of the Confidence Made Easy podcast.

She helps her clients to have their own backs & do whatever the f*ck they want, without all the doubt, fear & drama that gets in the way.

She coaches clients all over the world from her home in Papamoa Beach, New Zealand, where she lives with her partner & two fur babies.

Hey! I love hearing from you. Send me a text. Let me know what resonated with you.

Go to https://elizabethsherman.com/quiz

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Listener Questions

Tue, 29 Mar 2022 04:00:22 -0400

Elizabeth Answers Listener Questions We're diving into a listener Q&A episode this week, and we're going to be covering topics on eating, exercising mindset, and more. A lot of these questions are linked to one another, so we're covering a lot of ground today.

I've received questions on nutrition and what your diet should look like, what we should be doing for exercise, and how to start, as well as ways that we want to get through a plateau.

We plan on doing more listener Q&A episodes, and I believe this one will be useful to all you ladies in midlife out there who want to cut through all of the clutter, feel better & live a healthier life. My journey has involved all of these topics, so tune in today!

Hey! I love hearing from you. Send me a text. Let me know what resonated with you.

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Why we Eat What we Eat

Tue, 22 Mar 2022 05:00:35 -0400

When we buy food, we vote with our dollars. Which foods do you want to vote for?

Why do we eat the foods that we eat? Have you ever asked yourself that question? Probably not - but you might think about it when you observe other people eating.

In this episode, I'm talking about the very unconscious decisions that we make when we decide to eat one food over another.

What's super important in this episode is to become aware of WHY we DO make the decisions that we do and then decide if we want to keep making those decisions.

This episode has the potential to be a game changer when it comes to your eating habits.

Hey! I love hearing from you. Send me a text. Let me know what resonated with you.

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Surviving Blended Families with Mindy Neal

Tue, 15 Mar 2022 05:00:50 -0400

Joining 2 families can be a challenge! Learn how to do it successfully.

They say that something like 70% of second marriages end in divorce. And when you think about it, it kind of makes sense. Not from the point of view that people who get divorced are more likely to get divorced, but rather that when you bring 2 families together, there are more personalities, and more challenges because there are more differences - and let's face it: no one likes change.

So in the second marriage, we THINK that we're marrying this amazing person (and you are) but you're also marrying their kids, and ex-partners, and ex-in laws as well.

That's a LOT!

In this fantastic episode, learn from Mindy Neal, Life Coach for women in blended families how to navigate all the complexities so that you can create the family life that you've always desired.

Hey! I love hearing from you. Send me a text. Let me know what resonated with you.

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Diet vs Just the Way I Eat

Tue, 08 Mar 2022 04:00:39 -0500

What is the difference between a Diet with a Big D vs a Diet with a Small D?

What is the difference between a DIET - a way of eating that we follow from a book - and the idea that 'this is just the way that I eat?'

If you pay attention to social media, you'll learn pretty quickly that diet is a four-letter word. That we should not be dieting, and that weight loss is bad.

But is it?

Are all diets bad? The vegetarian way of eating can be considered just the way someone eats, while someone else may look at it as a diet. How can we tell the difference between a good diet and a bad diet? Or is there such a thing?

Listen in to episode 60 to learn how to know if what you're doing is subscribing to looking at food in an unhealthy way, or if you're just eating & hipsters have now put a name on what you're doing.

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How to Become More Fit

Tue, 22 Feb 2022 04:00:29 -0500

What does it mean to become more fit? What does it mean to become more fit? Does it mean that we look a certain way? That we have visible muscles? Does it mean that we can run a 10-minute mile? Or touch your toes? I think that when we set goals "to become more fit" we all have ideas of what that means TO US. But there's actually a definition of fitness. When we improve our fitness, what exactly does that mean? And how do we go about doing that?

Tune in to this podcast episode to learn not only what it means to improve your fitness level and how to measure that, but also how to increase your fitness level regardless of what you like to do to perform an exercise.

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Women's Hormones & Weight Loss with Jade Teta

Tue, 15 Feb 2022 04:00:00 -0500

If you're a woman in midlife, it can feel frustrating when your habits haven't changed, yet your body does. All of the things that we used to do to feel good in our bodies no longer work.

As our bodies change to move out of the childbearing years, the habits and behaviors that we do to stay healthy have to change too. As we move out of childbearing years, our body's hormones shift to support the different needs of our body. As a result, we need to learn how to work WITH our body as opposed to against it.

No one likes change. Changing the way we approach our healthy habits takes effort, organization, and planning. But the good news is that through the techniques that you'll learn in this podcast, you'll be able to adapt as your body changes during this time.

About Dr. Jade Teta:

Dr. Jade Teta is an integrative physician, author, and expert in the realm of natural health, fitness, metabolism, and self-development. He spent the last 25 years immersed in the study of strength and conditioning, hormonal metabolism, and the psychology of change and success. Dr. Teta runs both, Jade Teta, LLC, and Next Level Human Inc., which combines his medical and fitness knowledge with his expertise in self-development and mindset change.

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Advice to My Beginner Self

Tue, 08 Feb 2022 04:00:00 -0500

Of course, we can't change our past. But if I were to go through my journey again, this is the advice that I'd share with my beginner-self in order to save her a ton of money, mind-drama, and in turn, help her achieve her goal to success faster.

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Reducing Belly Fat in Mid-Life

Tue, 01 Feb 2022 04:00:00 -0500

What's Going On? Why do we gain weight in our midsection as we get older? And not only how do we make it stop, but how do we make it go away? You've probably noticed that many of the things you did when you were younger aren't as effective as they used to be for dropping a few lbs. And hours upon hours of crunches don't make a dent! In this episode, you'll understand why we gain weight as we move into the perimenopause and menopause years, and what to do about it.

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Maintaining Success

Tue, 25 Jan 2022 04:00:00 -0500

Why is it that so many folks are unable to maintain their weight loss? Is it that diets truly don't work? Or could there be another culprit at play?

For many of us, we've been thinking like a dieter for such a long period of time that it has become a way of being, thinking & living. So, when we finally get to our goal, we don't know how to relish it.

On this podcast, tune in to learn the biggest obstacle when it comes to being successful with weight loss - and why this is so much bigger than following a diet or exercise routine.

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Measuring Progress

Tue, 18 Jan 2022 04:00:00 -0500

Using the scale to measure progress towards a weight loss goal seems to be the gold standard that we use. But there are so many factors that go into scale weight - our body's gravitational pull towards the earth - that we don't have control over and really mask what we're using the scale for letting us know how we're doing towards our goal.

In this episode, you'll learn other methods that you can use to determine the progress that doesn't leave you feeling frustrated & that you're not progressing. Because sometimes, scale is the last thing to move when we want it to.

Hey! I love hearing from you. Send me a text. Let me know what resonated with you.

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Is Sugar Addictive?

Tue, 11 Jan 2022 04:00:00 -0500

We see it in the headlines all the time - especially around this time of the year!

That sugar is addictive. Or that sugar is more addictive than cocaine!

And if you ate or drank sugary treats over the holidays, and decided to cut back now that the holidays are over, you may be wondering yourself:

Am I addicted?

In today's podcast, I'm talking about sugar addiction. Is it real? And what to do if you want to get rid of those intense sugar cravings and withdrawal symptoms.

Tune in to Episode 52 of the Done with Dieting Podcast to learn more about sugar and your body.

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The Stages of Grief

Tue, 04 Jan 2022 04:00:00 -0500

Sometimes grief and resentment show up in relation to how we have to do things in order to accomplish our goals.

And the stages of grief that we go through in the process of changing our habits are real. Tune in to learn how we experience the stages of grief when it comes to how we used to do things, and instead become more empowered in our decisions to change our health behaviors.

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Evaluate What Worked

Tue, 28 Dec 2021 04:00:00 -0500

Often, when we think about setting New Year's Resolutions, we're more than happy to look towards the new & throw away the old. We don't want to look at the past because all too often, we don't want to look at our failures.

It's too painful.

But it's only too painful if we're ONLY focused on what we did wrong and have unrealistic expectations for ourselves and how we should be.

That's why in this podcast episode, I'll teach you the series of steps that you want to take to objectively evaluate how your year went so that you can learn from it, and set yourself up for success in the future.

Hey! I love hearing from you. Send me a text. Let me know what resonated with you.

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The Long Game

Tue, 21 Dec 2021 04:00:00 -0500

We all want fast results. Especially when it comes to weight loss. And as much as we want the weight to be gone yesterday, I suspect what we want more is to never have to go through this lose-the-weight/regain-it cycle ever again.

Yes, we want to lose weight quickly, but we also want permanent weight loss. We don't want to have to deal with this problem over and over and over again.

In a time where 30 day Jump Starts, 8-week Challenges, and 13-week detoxes are everywhere, the thought of spending a year focused on one's weight seems unheard of.

Yet, clearly fast weight loss doesn't work because if it did, we wouldn't have the statistic that 97% of folks who lose weight regain it in 3-5 years.

Think about if we were to dedicate a year to learning to speak a language, or play a musical instrument - spending a year focused on one goal like that could yield fantastic results.

I first learned about a Year of Health last year, and have become more and more fascinated with the concept since then.

Hey! I love hearing from you. Send me a text. Let me know what resonated with you.

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Starting a Side-Gig with Sindy Warren

Tue, 14 Dec 2021 04:00:00 -0500

We hear all the time how Microsoft and Apple were started in a garage. All successful companies start with an idea, and then seemingly overnight the idea grows into a successful business.

There's no doubt that becoming your own boss takes a lot of work. And that the road to success is paved with stories of defeat, disappointment, and failure - which is why I loved talking to Sindy Warren about how she helps budding entrepreneurs start businesses - whether they're just part-time hustles or ideas that allow women to retire their partners.

Whether we're talking about business or weight loss, there are SO MANY parallels when it comes to the mental game and achieving success in these two different areas.

Sindy is such a great coach & person to learn from if you're someone who has an idea for starting a business because she has the business acumen to know what's needed to get it done while also having your legal bases covered too.

About Sindy Warren:

Sindy Warren is a life and business coach helping people get real results in their businesses and their lives. She is a Stanford Law School lawyer and yoga teacher who has been a serial side gigger for the past two decades. Sindy splits her time between Shaker Heights, Ohio, and Hilton Head, South Carolina with her husband and daughter.

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47: What is Truthful vs Helpful?

Tue, 07 Dec 2021 04:00:00 -0500

Often, when I talk to clients they'll say things like, "I can't control myself around sweets," "I"m lazy," "I hate to exercise," "I"m too old," or "I"m just not disciplined."

And when I ask the question back to them, Is that true? Is it really true? They can give me a whole host of examples & evidence of why that's true. Sometimes we say things that feel like we're just reporting the weather - as if we're just stating the truth.

And so in this podcast episode, you'll learn the difference between thoughts and statements that are truthful, but then the second thing we want to ask ourselves is, but is it helpful?

Because when I think the thoughts "I can't control myself around sweets," "I"m lazy," "I hate to exercise," "I"m too old," or "I"m just not disciplined," you know what I don't feel like doing? I don't feel like eating a vegetable or going for a walk.

When I say these things, even if they feel like facts, they just aren't helpful in moving me in the direction towards controlling myself around sweets, getting consistent in an exercise routine, or learning to do something new.

Hey! I love hearing from you. Send me a text. Let me know what resonated with you.

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Deep Health with Krista Scott-Dixon

Tue, 30 Nov 2021 04:00:00 -0500

Did you know that there's actually a science to back up why we should treat ourselves with more compassion?

Yes! It's true!

Having compassion for others and ourselves is the starting point for Precision Nutrition's philosophy around coaching. In this podcast, you'll learn the principles that Krista Scott Dixon uses as the director of curriculum development & how to apply that to your own health and health behaviors.

You'll also learn how what we've traditionally thought to be healthy, maybe change as we learn more, and how you can apply these principles to your habits in your quest for health.

About Krista Scott Dixon:

Dr. Krista Scott-Dixon (also known as KSD) is Director of Curriculum at Precision Nutrition, leading the development of the PN Academy and PN Certifications. She is the author of several books, including Why Me Want Eat, and co-author of The Essentials of Nutrition Coaching for Health, Fitness, and Sport textbook, along with an extensive list of academic publications, book chapters, articles, and reports.

Before working with Precision Nutrition, Dr. Scott-Dixon was a researcher and faculty member at York University in Toronto. She has more than 20 years in fitness and health coaching, and 10 years of university teaching and course direction.

She has lectured and taught internationally across North America as well as in the UK, Ireland, China, and Southeast Asia. She is also a trained counselor, with certifications from George Brown College and Leading Edge Training, which is certified by the Canadian Psychological Association.

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Bare Minimums

Tue, 23 Nov 2021 04:00:00 -0500

I am a huge fan of doing the minimum effective dose. Who wants to spend more time in the gym & not get results?

The minimum effective dose answers the question: What's the least amount of work that I need to do & still feel like I'm moving forward?

Yes, this approach might take longer than, let's say if I did things "perfectly", but more often than not, when we try to be 'perfect' we can't sustain it for very long, and then we go off the plan because we feel like we've failed.

What many folks feel like they need, is rules - just tell me what to do so that I can (fill in the blank): be healthy, lose weight, stop these cravings, get off my meds, sleep through the night, or make my joints stop hurting.

But by employing the technique of 'bare minimums' we can keep our heads above water when life gets in the way of our perfect plans.

Tune into this episode to learn what bare minimums are, and how you can use them to stay on track when life gets in the way.

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Self-Doubt

Tue, 16 Nov 2021 04:00:00 -0500

Self-doubt shows up in us in a few different ways. Second-guessing ourselves, over-thinking a problem, or imposter syndrome.

Through the years, what I've learned is that self-doubt shows up when I'm on the edge of my comfort zone - and typically when I'm in a situation where I'm trying to improve or grow.

In these situations, self-doubt is normal. We all experience it. What determines whether we grow or shrink is whether we listen to it, believe it, and allow it to influence our behavior.

The more we do, the smaller our life gets. The less we listen - yes, of course, it's scary, but - the more comfortable we get ignoring it, and the fuller our life becomes as a result.

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Unlearning Patriarchal Programming with Dr. Amanda Ryan-Fear

Tue, 09 Nov 2021 04:00:00 -0500

Ever wonder why women are so obsessed with weight loss, where it isn't something that men really struggle with? Why is that?

Or feel resentful because you have to watch every single thing that goes into your mouth?

Ever have hyper-critical thoughts about what other people are thinking about you and/or your appearance?

In today's podcast, we're going to dig into some of the messages that we've received as women including:

What does it mean to be a woman?
What unconscious rules do we feel like we have to abide by?
How feminism ties into body image and so much more?!

I am super excited to introduce you to Dr. Amanda Ryan-Fear - Women's Leadership & Feminist Coach as we explore the reasons why so many women are dissatisfied with their bodies & pursue weight loss as the means that will help us feel better about them.

Listen in as we approach weight loss from a different angle than we have before.

About Dr. Amanda Ryan-Fear

Dr. Amanda Ryan Fear is a life coach for high-achieving women who are ready to stop feeling overwhelmed, unfulfilled, and inadequate and build a life of calm, confident joy instead. Described as a "dream doula" by her clients, Amanda loves helping women live out their biggest dreams.

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Boundaries

Tue, 02 Nov 2021 04:00:00 -0400

Setting boundaries is easy. It's enforcing them that can be challenging.

And it may not make sense why we're talking about boundaries when we're talking about our health, especially in the context of our weight loss goals.

However, in the process of growing into the person who finds maintaining her weight effortless, establishing boundaries is a crucial skill so that other people's needs and wants don't get in the way of our success.

We don't think about boundaries when it comes to prioritizing our health, however, when we're in the process of establishing our new behaviors, the tug of not wanting to disappoint others will be a strong deterrent. What we do next makes all the difference.

Hey! I love hearing from you. Send me a text. Let me know what resonated with you.

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Self-Love With Renee Suzanne

Tue, 26 Oct 2021 04:00:00 -0400

Self-love is where dating and health intersect.

If you want to be inspired by a woman's story of how things were not going in the right direction, but how she was able to create the life of her dreams, you are going to want to tune into this interview with Dating Coach, Renee Suzanne. Renee is such an inspiration in grit, determination, and realizing that she deserved more than what she had been allowing herself.

Even if you aren't in the dating pool right now, it was even a surprise to me how much overlap there is when it comes to dating, weight loss, and self-care. This episode is a great example of how when we change our perspective around how when we change our perspective on an experience, it changes the experience and potentially helps us create the result that we're looking for more quickly.

About Renee Suzanne

Renée Suzanne helps women find true love by teaching them how to have the kind of relationships they really want. She shows her clients how to present themselves in the dating world so that they will be romanced and courted by men who adore them.

Renée is happily married to her wonderful husband whom she met on Tinder in 2017 when she was well into her 40's.

When she's not helping women create the lives they dream of, you may find her curled up on the couch with her dog and a good book or ballroom dancing with her husband.

Hey! I love hearing from you. Send me a text. Let me know what resonated with you.

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Stages of Awareness

Tue, 19 Oct 2021 04:00:00 -0400

One of the widely accepted suggestions for changing habits is to do them slowly. Don't make radical changes to what you're currently doing - lean into - it so that you don't create too much discomfort, get overwhelmed & quit.

But far too often, we think we're further along than we actually are, and in the process inadvertently bite off more than we can chew.

Whenever we want to change a bad habit into a better one - what that requires is a certain level of paying attention - especially if the old habit is one that we do automatically.

When we're changing our behaviors, it's easier for our brains to fall into the unconsciousness that automatically happens when we follow the habit loop. Changing our behavior requires paying attention and focus.

So it's super common if we default to old patterns that we'll feel like we're pushing jello uphill - impossible.

In episode 40, I'm exploring the stages of awareness & stages of competency when it comes to changing our behavior. These two models show you that mistakes, stumbles, and failures are part of the process - and if we give up, we may have been so close to lasting change.

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Abstinence versus Moderation

Tue, 12 Oct 2021 04:00:00 -0400

Lots of diets talk about completely eliminating certain foods from your diet. And these techniques work for a while - until they don't.

And when we really think about it, unless we have a food intolerance, do we really see ourselves wanting to give up entire food groups forever?

No - of course not.

So, how do we straddle the line between all or nothing to the very gray area of how to have some without diving into "too much?"

Listen in on this episode and start the process of getting out of all or nothing thinking and establishing the self-trust that it takes to learn how to moderate for yourself.

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38: Stages of Change

Tue, 05 Oct 2021 04:00:00 -0400

Whenever we want to create a new habit, we THINK that it's just as easy as knowing what to do & doing it.

In fact, there's a myth out there that all we have to do to change our behavior is do the thing for 21 days & we're fixed!

LOL!

Anyone who has tried to quit smoking, start exercising or decided that they're going to quit junk food knows that the 21-day thing is a bunch of bunk.

The truth is that creating new behaviors (or quitting established ones) is a lot more complex than we realize. In fact, there are 6 stages of change.

AND we move through them fluidly. Not linearly - meaning that we will revert back to a previous stage or stages & that's totally normal.

If you've ever been frustrated that you've started moving in the right direction with your habits, and then fallen off track, this episode will help you to learn what to do.

Hey! I love hearing from you. Send me a text. Let me know what resonated with you.

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Belonging with Emily Gough

Tue, 28 Sep 2021 04:00:00 -0400

We are more hyper-connected than ever. Yet, many of us report feeling lonelier than we did before we had social media & all these different ways we had to connect with each other.

In this episode, you'll learn the different aspects of belonging and connection - how they relate to trust, vulnerability, authenticity, and self.

If you want more connections in your relationships, you won't want to miss this episode.

Emily Gough Bio:

Emily Gough is a human connection & transformational coach, speaker, mental health advocate, and host of the top 200 Room to Grow™ podcasts. With years of coaching experience, connection & compassion as superpowers, and a tendency to bring a sense of humor to tough topics, Emily's warm, genuine, down-to-earth, and direct approach encompasses the full mind/body and will give you the guidance, real-life tools, and perspective you need to help you like and trust yourself more to create the relationships and life you deserve. As seen in Forbes.

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Managing Menopause

Tue, 21 Sep 2021 04:00:00 -0400

Menopause is something that ½ of our population will go through, is going through, or has gone through that no one is talking about.

And because we're not talking about it, many of us feel like we need to 'put up or shut up' - that there isn't a lot that we can do to manage the symptoms of our changing bodies.

But there are lots of things that we can do to manage our symptoms: insomnia, night sweats or hot flashes, cravings, energy dips, brain fog, and that extra weight that magically appears around our mid-section.

And it really doesn't have to be difficult.

Tune in to this episode to learn a few tips & techniques that you can use to manage your symptoms & feel like yourself again.

Get full show notes and more information here: https://elizabethsherman.com/podcast/36

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Other People's Opinions

Tue, 14 Sep 2021 04:00:00 -0400

It's hard to avoid it - other people commenting on or having opinions about what we eat, our body, and/or what we should do.

This can be an especially sensitive topic when we're starting something new, and we want them to support us, but they're not totally on board & have tons of questions that make it feel like they're challenging us.

We just want them to get on board. Why can't they just support us?

Right?

People are always going to have opinions.

It's a given.

I'll bet YOU have lots of opinions. I know that I do.

So, what do you do when the people around you are offering their unsolicited opinions about what you're doing with your body?

Tune in to this week's podcast episode: Other People's Opinions

Get full show notes and more information here: https://elizabethsherman.com/podcast/35

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When Motivation Fades

Tue, 07 Sep 2021 04:00:00 -0400

We all go through periods where we're just not motivated to do the thing that we either want to do, or that we think we should be doing.

Something that was inspiring last week - that we couldn't imagine not doing, suddenly, we have no desire to do it.

What's happening? Why don't we want to do it?

In this episode, we'll explore why we don't always feel motivated, but then more importantly, how do we get ourselves to do the things we want, and how do we become motivated again?

Get full show notes and more information here: https://elizabethsherman.com/podcast/34

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Relief for Caregivers with Jennifer Richey

Tue, 31 Aug 2021 04:00:00 -0400

The Sandwich Generation: It's a term used for folks in mid-life who are trying to fulfill the needs not only of their children, but also the growing needs of aging parents.

Even if you're not a caregiver now, the idea that caregiving could be in your future is an absolute responsibility.

Jennifer Richey works with caregivers to help them manage all of the logistical and emotional demands that are unique to folks in this role, and has solutions for all the worries, problems, and questions that pop up.

Jennifer has created an amazing tool to help us organize our own (or others) information. Things like passwords, bank accounts, insurance policies, and all those other aspects of our life that need to be tied up when we're no longer around.

So, whether you're currently a caretaker, or you want to make caretaking easier for those who will eventually take care of you, you won't want to miss this episode.

Jennifer Richey Bio:

Jennifer Richey spent the first half of her career working with adults and children with intellectual disabilities in the community while caring for her parents and grandfather. Jennifer found coaching after her father died and it changed her life. The skills she learned helped make her caregiving experience for her mother and grandfather much more manageable. She started her coaching business, Brave Caregiving, in 2019 while she coached for her The Life Coach School. As a Certified Caregiving Consultant, Educator and Certified Life Coach, she now coaches caregivers of aging parents on how to stop hating their lives while caregiving.

Get full show notes and more information here: https://elizabethsherman.com/podcast/33

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How to Make Good Decisions

Tue, 24 Aug 2021 04:00:00 -0400

We are always making decisions.

One of the roles that I serve my clients with is helping them to make decisions.

See, we THINK that there's a right decision and a wrong decision: Should I change jobs? Or not? Should we go to Florida for our vacation? Or California? Should I go to this movie? Or that one? Should I cut my hair? Or keep it the same?

In a world where so much importance is put on us making the 'right decision' in regards to vaccines and choosing political leaders, it's no doubt that so many of us suffer from analysis paralysis.

We see this all the time when it comes to deciding which gym to join, which fitness class to go to, or which dietary guidelines to follow. We get so in the weeds of gathering information that it keeps us from taking action - which then ironically just delays the decision.

Many times, making a decision & having your own back is the best decision to make.

Get full show notes and more information here: https://elizabethsherman.com/podcast/32

Hey! I love hearing from you. Send me a text. Let me know what resonated with you.

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Pleasure with Sarah D'Andrea

Tue, 17 Aug 2021 04:00:00 -0400

This episode is sooooo gooood! I wanted to have Sarah on the show because as women, we've been socialized to believe that pleasure is bad - let alone S E X.

When you look at the ways that certain products are marketed towards us, for example, foods are often sold as 'guilty pleasures' - which means that it's off limits. And we know when something is forbidden, we want it more, and then instantly feel shame when we do get it.

One of the topics that I address with my clients is the idea of diversifying joy - which presents itself when the only thing that we have to look forward to is food - and so we eat because we NEED joy and pleasure in our lives. So, by adding other pleasurable things, we can reduce our need to eat all the things.

Yes, of course we talk about sex, sexual identity, and everything that goes along with it to help us be whole. But the big take away is how to add more pleasure in to your life so that food isn't the only thing that we run to.

Sarah D'Andrea Bio:

Sarah has a Master's degree in Human Sexuality and finally became a coach after working in women's health start-ups. She has always been fascinated by sex but knew that she wanted to help other people when she realized that her (rather disappointing) sex life had been created by Hollywood depictions of sex and lacked genuine pleasure. In her coaching, she connects women to their authentic pleasure so they can experience a sex life that is fun, inviting, and authentic to their true desires.

Get full show notes and more information here: https://elizabethsherman.com/podcast/31

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It All Adds Up

Tue, 10 Aug 2021 04:00:00 -0400

If you have an all or nothing thinking about eating & exercising, you already probably know that it doesn't serve you. You know what I'm talking about - when we feel like we need to be all in, and if we're not all in, we're all out.

Either we're eating organic vegetables & home made meals, or we're ordering take out.

Why is it so hard for us humans to moderate? Especially when it comes to our health habits?

We think it should be easy - and at the beginning it is. But when life becomes stressful, or conditions are less than ideal, and we can't live up to the expectations that we've set for ourselves, we feel like we've failed.

One of the keys to success is to become resilient - to catch failure, correct our response, & move past it without making it mean that we've failed - that WE are a terrible person for not living up to the expectations that we've set for ourselves.

And so learning how to interrupt your thought process and insert better, more productive, thoughts - thoughts that will help you to recover from a failure and mitigate the damage can be a really useful tool in our quest to change our health behaviors.

Tune in to learn how to turn failure thinking into resilience thinking.

Get full show notes and more information here: https://elizabethsherman.com/podcast/30

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Change your Money Mindset with Brittany Deer

Tue, 03 Aug 2021 04:00:00 -0400

I was raised that it was gauche to talk about money, politics, or religion in polite company.

As a result, so many of us find money to be a taboo topic; not having a good relationship with money, or the idea that we want money to be shameful.

The truth is that regardless of income level, we still have problems. However, when we change our relationship with money, that problem goes away.

Tune in to this interview with Brittany Deer to start understanding how your thoughts about money influence your capacity to have and retain money, and then what steps you can take to improve your relationship with it.

Get full show notes and more information here: https://elizabethsherman.com/podcast/29

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How Accountability helps with Weight Loss

Tue, 27 Jul 2021 04:00:00 -0400

In episode 28 of the Done with Dieting Podcast, I'm talking all about accountability; specifically, the difference between internal and external accountability - What Gretchen Rubin differentiates Upholders from Obligers in her book, The Four Tendencies.

As women, we're socialized to put other people's wants and needs before our own. So of course it makes sense that most of us can keep commitments to others, but not ourselves.

But this quality is changeable.

I know because *I* used to not be able to keep commitments to myself.

But now I can.

And if we ever want to be able to 'get consistent', or 'be disciplined', putting ourselves and our needs on the list of priorities, is a MUST.

To learn more about the Feel Good Sisterhood, go to https://elizabethsherman.com/groupcoaching

Get full show notes and more information here: https://elizabethsherman.com/podcast/28

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Feel Good Sisterhood Announcement

Thu, 22 Jul 2021 04:00:00 -0400

The feel good sisterhood is a small group coaching program for women who want to lose weight, but are done with dieting. The program takes all of my teachings, tools and resources from my 1:1 coaching & puts it together in a sequential format.

We will be addressing diet, physical activity, and other topics as they pertain to caring for ourselves and the person who we desire to be in the future.

The program will have 3 different aspects to it: weekly coaching calls, a community space for support and accountability between calls, as well as weekly teachings and resources to support your goals.

Learn More about the Feel Good Sisterhood at https://elizabethsherman.com/groupcoaching

Hey! I love hearing from you. Send me a text. Let me know what resonated with you.

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How to Make Habits Stick

Tue, 20 Jul 2021 04:00:00 -0400

Its so frustrating when we want to cultivate a new habit - we see other people doing it seamlessly - and yet, for us, it seems elusive.

Whether it's consistently exercising, going to bed on time, or eating a healthful diet, for all of us, there are just some habits that just don't seem to stick.

Why is that?

Many of us think that we're just not trying hard enough. Or that we're just wired this way. But what if it's neither of those things, and something that we can change?

In this episode, I'll explain the Neuro Linguistic Programming Logical Levels of Change, and how it applies to your health behaviors - and what to do to finally figure out how to get ourselves to stick to those behaviors that we KNOW are good for us.

Learn More about the Feel Good Sisterhood at https://elizabethsherman.com/groupcoaching

Get full show notes and more information here: https://elizabethsherman.com/podcast/27

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Goal Setting: How to do it Well

Tue, 13 Jul 2021 04:00:00 -0400

They say that a goal without a plan is a wish.

When we decide that we want to lose weight, run a 5k, or even something as simple eating healthier, we know what we want, but often, we don't spend the time to figure out how the goal is actually going to get done.

Sometimes, we think about accomplishing something, and although the idea of having that thing is appealing, we don't want to do the work to make it happen.

But when something IS important, something that we really really want, a little bit of forethought can really help to aid in success.

In this episode, you'll learn how to set goals, and then follow through using the obstacles and barriers that perceive to make us successful.

Learn More about the Feel Good Sisterhood at https://elizabethsherman.com/groupcoaching

Get full show notes and more information here: https://elizabethsherman.com/podcast/26

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How did I gain 5 lbs over the weekend?

Tue, 06 Jul 2021 04:00:00 -0400

Has it ever happened to you where you had a weekend where you indulged a bit only to get on the scale on Monday & be completely discouraged?!? As you get on the scale, you see that your weight is up - 5 lbs?!?

All of your hard work down the drain!

It feels like you're starting back at square one.

What happened?

Is it possible to gain 5 lbs over the weekend? The answer is yes - and no.

I mean, clearly it is, because so many of us have had this experience. But is it truly fat? BUT more importantly, what can you do to get rid of it?

In this episode, I'm sharing the exact steps you need to take in order to shed that 5 lbs before your next weigh in.

Learn More about the Feel Good Sisterhood at https://elizabethsherman.com/groupcoaching

Get full show notes and more information here: https://elizabethsherman.com/podcast/25

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24: Why Affirmations are BS

Tue, 29 Jun 2021 04:00:00 -0400

Have you ever had the experience where you've said to a friend, "OMG! I've gained so much weight. I feel so disgusting." and your friend responds with something like, "You shouldn't say that. You're not disgusting. You're beautiful!"?

I mean, we don't necessarily want our friends to agree with a statement like that, but on the other hand, "You're not disgusting. You're beautiful!" feels inauthentic at best.

You may even wonder - I know that this body love/self love thing is something that I need to get behind - so many folks talk about how its helpful to treating myself better - and I know that my self esteem is low. But I really can't get behind the whole "my body is beautiful" thought process.

Maybe my body is the exception to that rule.

Body like, love and acceptance is available to all of us.

We've just been doing it wrong.

In Episode 24 I will explain why affirmations don't work when it comes to strongly held beliefs, and what to do instead.

And don't worry - you won't have to stand in front of a mirror and say repeatedly, "I love my body"

Get full show notes and more information here: http://elizabethsherman.com/podcast/24

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23: How Many Meals Should I Eat in a Day?

Tue, 22 Jun 2021 04:00:00 -0400

Over the years, advice on the number of meals you should eat as well as when you should be eating them has changed.

3 square meals
6 small meals throughout the day
Intermittent fasting (IF)
One meal a day (OMAD)

And if you talk to anyone who has lost weight long term, I'm sure that you'll find that the answers for what they do as far as their meals is as varied as their personalities.

One of the most popular questions I get after "What should I be eating?" Is "How many meals should I be eating per day?"

So, if this is a question that you've asked yourself, tune in to episode 23 of the Done with Dieting Podcast.

In the episode, I'll outline the steps to take so that you can tune in to the number of meals that are right for you and your body.

Get full show notes and more information here: https://elizabethsherman.com/podcast/23

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The Power of Visualization

Tue, 15 Jun 2021 04:00:00 -0400

Do you use the power of visualization when it comes to achieving your goals? If you're not, you're missing out.

I've talked about visualization on the podcast before, in a few techniques that I use within my coaching practice, but on episode 22 of the Done with Dieting Podcast, we're talking about the power that visualization has to create your results: Visualizing what's going to happen BEFORE it even happens.

See, we often use our past experiences to determine if we're capable of doing something in the future. (Example: I've made rice before, so I'm relatively confident that I can make risotto.)

Because weight loss will often take several attempts before we are successful. We often use those past attempts as evidence that weight loss isn't meant for us.

When your confidence and belief that you can be successful in your goal are low, having a vision can help you to pull through.

Get full show notes and more information here: https://elizabethsherman.com/podcast/22

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21: Discomfort Now or Later

Tue, 08 Jun 2021 04:00:00 -0400

I used to think that I didn't have any self-discipline. That the desire for whatever it was that I was craving was too strong that I couldn't get over the immediate gratification.

What I didn't realize was that by giving in to what it was that I wanted in the moment, so that I could be more comfortable mentally, I was giving up what I really wanted - which was to be more comfortable later physically.

See, every decision that we make will cause us to feel pain or discomfort now, or discomfort later.

It was a lesson that I learned when I realized why I procrastinated so much as a younger woman. Why was I doing that?

I was procrastinating because I was feeling discomfort about doing the thing that I was avoiding doing. As a result, the longer I procrastinated, the worse my discomfort became - until it was super uncomfortable.

Tune in to episode 21 of the Done with Dieting Podcast to change how you look at discomfort & learn how to get discomfort to serve you in your goals.

Get full show notes and more information here: https://elizabethsherman.com/podcast/21

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Growth in the Plateaus

Tue, 01 Jun 2021 04:00:00 -0400

Today's guest on the Done with Dieting Podcast is a client spotlight: Annie.

You are going to want to listen to Annie's story because its one that so many of us resonate with: being first aware of our body & how it doesn't fit in in our early teens, followed by years of dieting with some success only to find ourselves inexplicably gaining the weight back - unable to stop it - and then the cycle continues over and over and over again.

When Annie started coaching, she had no solid belief that she would be able to get to her goal and stay there. Listening to her body seemed like a platitude that sounds nice, but what does it actually mean? And the idea that she could sit down in front of a pizza with her family & not want to eat all of it was a pipe dream.

Annie's journey was full of obstacles and barriers - the biggest were her long plateaus - sometimes upwards of 6 weeks!

But Annie kept her focus - not letting the delays completely derail her progress. And as of the recording of this episode, she's suuuuper close to her goal.

What she realized was that she needed those plateaus in order to grow into the person who is capable of maintaining her weight without food logs, or weighing herself, but rather with trusting herself, and being able to give her body what it needs instead of what her brain wants in the moment.

Tune in to listen to Annie's incredible story of growth within the plateaus.

Get full show notes and more information here: https://elizabethsherman.com/podcast/20

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Clean Slate Habits

Tue, 25 May 2021 04:00:00 -0400

Resolving to be healthier at the beginning of the year seems to make sense. Doesn't it? It's a new year ... full of possibility … it SEEMS like it would be the perfect time to adopt new habits & break ones that we want to shed.

Although there's no bad time to start the process of getting healthier, in this episode of the Done with Dieting Podcast, you'll learn why there are other times during the year that may yield better results than the new year, how to identify and plan for them.

Don't get me wrong. Creating better habits is a challenge. But when we reduce the friction & harness the power of the brain, we can make it easier on ourselves.

Get full show notes and more information here: https://elizabethsherman.com/podcast/19

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Getting More Cooperation and Feeling Appreciated with Michelle Runnels

Tue, 18 May 2021 04:00:00 -0400

We women love taking care of others. It's part of our DNA.

But far too often, we do it so often that we lose sight of who we are as people, what we want, and even what we like to do. We know what everyone else likes, what they want, what their dreams and desires are. But when asked about our own, we seem to be at a loss.

Sometimes we take such good care of those folks that we live with, that they become dependent on us - which can feel good, until we need some help. And then, when we ask for the help, it doesn't come.

It gets frustrating, and we become resentful. And then we find ourselves yelling about stupid stuff - which isn't even the real problem.

So what is it?

In episode 18 of the Done with Dieting Podcast, my guest, Michelle Runnels, shares so much amazing knowledge and so many truth bombs that you'll be laughing, nodding your head along, and saying 'yeah, I do that.' When it comes to how we ask for what we want in our relationships - our relationships with other women, our children and our partners.

Get full show notes and more information here: https://elizabethsherman.com/podcast/18

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17: Urges

Tue, 11 May 2021 04:00:00 -0400

Traditional advice says that it takes 21 days to get into a habit that we want to create or out of a habit that we don't want to do anymore.

Anyone who has tried to change their habits knows that it might be a bit longer than that - especially if we've had the habit for most of our lives.

I used to get so frustrated with myself. Why couldn't I get my shiz together & just stop eating after dinner? I mean really - why was it so hard? "You just DON'T eat after dinner. You just don't do it anymore," I'd tell myself.

I tried distracting myself with adult coloring books, painting my nails, chewing gum, all the things.

But they never worked.

In this episode, you'll learn how to stop doing habits that don't serve you anymore; whether it's the endless snacking that happens between when you come home to when you eat dinner or go to bed, that mid-afternoon sugar craving, or even something as simple as not scratching mosquito bites.

Tune in to learn how to manage your urges.

Get full show notes and more information here: https://elizabethsherman.com/podcast/17

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Want to be happier?

Tue, 04 May 2021 04:00:00 -0400

Who doesn't want to be happier?

I don't think I've ever met anyone who has said, "Nope. I don't need anymore happiness in my life. I'm just about all tapped out."

For much of my adult life, I was on the quest to find more happiness in my life & so I did all the things. There is one practice that I've settled on that has truly allowed me to become happier in my relationships, my life, AND with my body.

Listen in to discover the secret that can help you too.

Get full show notes and more information here: https://elizabethsherman.com/podcast/16

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When other people are losing weight, but you're not

Tue, 27 Apr 2021 04:00:00 -0400

It's hard not to feel like something is wrong with us when we try so hard to lose weight and it seems like everyone around us is having massive success. Sometimes we feel jealous, petty, and down right resentful.

We want to be the supportive friend, but far too often when other people around us are having success in getting consistent with their exercise habits, discovering great new ways of preparing vegetables, or are completely beaming because they feel like they've discovered their magic formula, what we really want to do is punch them in the nose.

But we can't do that.

In this episode of the Done with Dieting Podcast, learn the 3 secrets that can turn that negative thought pattern around so that you can use other people's success as motivation instead of deflating you.

Get full show notes and more information here: https://elizabethsherman.com/podcast/15

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The Truth about Carbs

Tue, 20 Apr 2021 04:00:00 -0400

Carbs!! They're so tasty & yet they have such a bad reputation. Everyone says that we have to limit them, or go no carb.

But is that really true?

In this episode of the Done with Dieting Podcast, I'm sharing the truth about carbs - which carbs will help us to feel energized and alert, and which carbs are going to leave us with a carb-hangover.

Nutrition doesn't have to be confusing. But when we look to other people to tell us how we should be eating, it can get overwhelming - especially when what we desire is what we're not 'supposed to' eat.

It can leave us feeling deprived and frustrated.

Learn the truth about carbs so that you can eat them with confidence, and without guilt, shame or any other negative emotion.

Get full show notes and more information here: https://elizabethsherman.com/podcast/14

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HAES with Deb Lesko

Tue, 13 Apr 2021 04:00:00 -0400

I love the Maya Angelou quote "I did then what I knew how to do. Now that I know better, I do better." As a society, we've been taught that being overweight equals disease, being unhealthy, lazy, stupid, and a whole host of other negative qualities that have nothing to do with our size.

So, it makes perfect sense that in our quest to be seen as 'enough' that we would try to conform to traditional standards of beauty - which for many of us are just simply unattainable.

In this episode of the Done with Dieting Podcast, I've invited my guest, Deb Lesko, to introduce us to the health at every size (HAES) movement, because I believe that the movement misunderstood.

Tune in to learn what the movement is all about, and how adopting some of the movement's beliefs can help you feel better about yourself.

Get full show notes and more information here: https://elizabethsherman.com/podcast/13

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B Minus Habits

Tue, 06 Apr 2021 04:00:00 -0400

Want to learn the secret to success in creating better habits?

For sure, I can tell you what won't get you there:

All or nothing thinking
Needing to perfectly execute the diet or exercise program
Thinking that there's a right way and a wrong way

And so, what's the antidote to those methods? It's B minus health. Leaning into it. Getting 1% better every day. Picking the low hanging fruit. 'Good enough". Whatever you want to call it, it all adds up to the same thing: getting incrementally better over time so that you don't burn out in a flame of glory.

When we apply good enough to our health, it sounds like we aren't trying. I mean, when we say, "It's not just good. It's good enough." it implies that we could do better.

And maybe we can - but at what price? What if the answer to getting to our goal was barely making an effort?

In this episode of the Done with DIeting Podcast, learn how to combat all or nothing thinking, needing to do it perfectly, and needing to do it the right way.

Get full show notes and more information here: https://elizabethsherman.com/podcast/12

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Creating CALM & FOCUS with Ryan Lanier

Tue, 30 Mar 2021 04:00:00 -0400

There's no doubt that if we have an organized space, and systems in place to stay organized, that it will free up time and energy, and support the healthy habits that we want to create or maintain. We THINK that it takes a ton of time and work to get everything under control - when we look at our surroundings, it seems completely overwhelming!

But today's guest, Ryan Lanier from Organizing4Good shows us how spending time getting organized ahead of time will actually save time when we don't have time to spare.

If you're someone who identifies as a 'hot mess', and can't seem to get things under control - AND you're self-esteem is taking a hit because of it - you do not want to miss this episode.

Get full show notes and more information here: https://elizabethsherman.com/podcast/11

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10: How to Feel

Tue, 23 Mar 2021 04:00:00 -0400

Most of us view our own emotions negatively - like they're inconvenient, embarrassing, they're unnecessary, they get in the way, or they're feminine and silly. And for others, because they haven't been in the practice of feeling their emotions, the emotions can be scary or unpredictable.

But emotions can be useful tools because they give us clues to what's happening around us and what we're really thinking. Additionally, they're part of being human - and there's no escaping having them.

More often than we realize, emotions are what drive our decisions - even for the most logical among us. So, getting in touch with what we're feeling and why can lead to a really profound awareness about why we do what we do - especially when it comes to being able to keep commitments to ourselves, procrastinating, or getting our shiz together.

In this episode, learn the steps to become emotionally intelligent so that you can become aware of your emotions, and have better control over them, and therefore your life.

Get full show notes and more information here: https://elizabethsherman.com/podcast/10

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Trust Bank

Tue, 16 Mar 2021 04:00:00 -0400

Are we entitled to lose weight? So many health & fitness gurus tell us that if we want to lose weight, all we need to do is eat less and move more. So, it makes sense that when we do those things - eat salads instead of pizza, or broccoli instead of brownies - and then stand on the scale, and the scale doesn't reflect what we think it should, that we'd get discouraged.

And of course, when we feel discouraged, we're more likely to give up on whatever plan it is that we're on.

So many of us resentful towards our bodies - that they aren't holding up to their end of the deal. That our bodies are different. Bad in some way because they don't look like they should - look like what other people's bodies look like - or do what they're 'supposed to'.

What if your body could NOT be wrong? But maybe y'all are having a mis-communication issue, which is resulting in a bad relationship?

This episode covers the mistakes that many of us make when losing weight from a dieters mindset, and how to improve your relationship with your body so that you can stop fighting it, and learn to love it - or at least come to accept it.

Get full show notes and more information here: http://elizabethsherman.com/podcast/9

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How to get consistent with exercise

Tue, 09 Mar 2021 04:00:00 -0500

Do you love to exercise? Do you hate it? We're told that if we want to lose weight, that we need to exercise and eat right. But is that really true?

We each have a relationship with exercise. What I mean by that, is how we think about it. For some of us, when we think about exercise, we like it. For others, we consider it a chore or punishment.

The good news is that it doesn't really matter what our current attitude towards exercise is - we have the power to change the way with think about it so that we can get consistent, and believe that we're disciplined.

Join me on the podcast this week as I share the steps that you can take so that you can change the way that you think about exercise, and not only get more consistent with it, but actually start to enjoy it.

There are so many different ways to think about exercise than burning calories. And if that's been your primary focus, it makes total sense why you're not doing it, and so the solutions I'm sharing on today's episode are just the beginning.

I am so excited to hear what you all think about the podcast – if you have any feedback, please let me know! You can leave me a rating and review in Apple Podcasts, which helps me create an excellent show and helps other women who want to get off of the diet rollercoaster find it, too.

Get full show notes and more information here: https://elizabethsherman.com/podcast/8

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7: What's it mean to Listen to your Body?

Tue, 02 Mar 2021 04:00:00 -0500

We're told that we should listen to our body.

What does that even mean? Nobody ever taught me that. Was I missing from school that day?

When I was on my quest to get my eating and desire for sweets under control, I was always amazed at people who could eat just one cookie. And so when I started talking to them about their eating habits, I learned that they paid attention to how food made them feel. It was something that I never thought about.

Sure! I knew when I was hungry & occasionally I knew when I had overeaten, but when I started actually paying attention to my body, I learned that my body gave me subtle cues that were my body's way of communicating with me about what it needed.

Listening to your body is the first step in creating the awareness needed to decode the messages that your body sends you of it's needs: sleep, water, recharging, food (and what type), exercise, and everything else.

Get full show notes and more information here: http://elizabethsherman.com/podcast/7

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Move More and Eat Less?

Tue, 23 Feb 2021 04:00:00 -0500

There's no doubt that calories in vs calories out is the foundation of weight maintenance and weight loss. Yet, anyone who's been on a diet and drastically cut calories, logged every morsel that's passed her lips, knows the frustration and truth of being confronted with the math not working out when standing on the scale and not seeing the number that she had hoped for.

So what's that about? How is it that we can live in a calorie deficit and not lose weight?

Truth is that although calories are in fact the way that we gain and lose weight, BUT there are many things happening within our bodies that are so complex - that we really don't know why two people can eat and do the same things, and while one person will lose weight, and another won't.

In this episode of the Done with Dieting Podcast, we're going to get a little technical so that we can understand what other things influence our body's ability to lose body fat.

Get full show notes and more information here: http://elizabethsherman.com/podcast/6

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Why we give up

Tue, 16 Feb 2021 04:00:00 -0500

When we start a new diet, we're motivated. We've seen how effective this diet is - for example our friend Jane did amazingly well on it. And so we believe that we'll do just as well.

It happens all the time - doesn't it? That we start a diet, initially we get some good results, and then WHAM! We step on the scale one day & we don't lose weight - or worse, we gain. We think to ourselves, "Why are we doing this?" "This is so much work & we're not even getting results!" "It's not working. We should just give up."

The thing is, that we KNOW that our results (losing weight) is because of what we're doing (eating healthier or exercising, or a combination of both) and that returning to our previous habits are going to result in our previous weight. We know that if we stay consistent, that we'll get the results we desire.

So, why do we give up?

In this episode of the Done with Dieting Podcast, I will teach you about thought errors, how our brain lies to us, and what to do so that we stay consistent, don't give up on what we truly want, and build the discipline and self-trust that we desire

Get full show notes and more information here: http://elizabethsherman.com/podcast/5

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4: Self-Sabotage

Tue, 09 Feb 2021 04:04:00 -0500

When we've decided that we want to become healthier & develop healthier habits, it's easy to slip back in to old ones - ones that don't necessarily serve our needs, and often are in direct conflict with what we truly want.

Self Sabotage is common - when we do things like when we decide to bake an entire cake knowing that no one is around to eat it. Or not being realistic in our schedule enough to know that we need to buffer in more time so that our workout time doesn't suffer.

Now - some of these things are just learning how to get good at this new behavior. But sometimes we know that we've totally sabotaged ourselves.

Why do we do that? And more importantly, how do we stop?

Get full show notes and more information here: http://elizabethsherman.com/podcast/4

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The Foundation

Tue, 09 Feb 2021 04:03:00 -0500

Sure! We want results fast. BUT fast results often lead to fast burn out too - because the changes that we need to make are drastic.

One of the biggest problems that I see with diets is that we're trying to game the system. We've been told by folks trying to sell the latest fad that we can eat all we want of the foods that we desire and STILL lose weight - if we follow their plan. And so we buy into the idea that we can follow their diet rules, still eat endless amounts of hyper-palatable foods, and lose the weight that we desire.

It can take more time, but if we have a solid foundation of lifestyle habits, we will feel good, we won't get huge energy fluctuations, sleep soundly, and reduce our cravings for those salty or sweet cravings that we get.

This podcast episode details the fundamental habits that we want to incorporate & how to apply them to your body & lifestyle.

Get full show notes and more information here: http://elizabethsherman.com/podcast/3

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Why Dieting doesn't Work

Tue, 09 Feb 2021 04:02:00 -0500

Diets have been around for centuries as a form of manipulating our weight and bodies. And so it would be impossible to escape any messages that we have received - overt or implied - about the worthiness of our body, and therefore how to increase our worthiness by shrinking our body through restricting calories and/or over-exercising.

But diets can have negative side effects on the dieter, from negative body image, low self-esteem, but there can also be biological implications to eating lower calorie counts than the body requires that result in increased hunger and the body rebounding from the lower than required calories by increasing body fat stores.

Dieting and negative body image are inextricably linked. So how do we get ourselves out of this cycle? And what are the next steps?

Get full show notes and more information here: http://elizabethsherman.com/podcast/2

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Discover the Total Health in Midlife Podcast!

Thu, 28 Jan 2021 17:39:57 -0500

Are you a woman in your 50s or 60s juggling responsibilities and feeling the weight of it all? The Total Health in Midlife Podcast is here to help. Hosted by certified health coach Elizabeth Sherman, this podcast offers a holistic approach to health, focusing on mental, emotional, and physical well-being.

Each week, Elizabeth shares practical tips, expert interviews, and inspiring stories designed to support you through the unique challenges of midlife. With a health-first approach and insights from feminist coaching, you'll learn how to manage stress, find balance, and make healthier choices that fit into your busy life.

Join the community of like-minded women and take control of your health. Subscribe now to start your journey to a healthier, happier life. Make health your best habit with the Total Health in Midlife Podcast!

Get your Podcast Listener's Guide Here: https://elizabethsherman.com/roadmap

Hey! I love hearing from you. Send me a text. Let me know what resonated with you.

Download your free roadmap at https://elizabethsherman.com/roadmap.

Done with Dieting Introduction

Wed, 27 Jan 2021 17:41:27 -0500

This is a podcast for women who are done with dieting, but are still interested in losing weight. We know that dieting doesn't work for long term weight loss and that 95% of folks who lose weight will regain it within the next five years.

And we know that biologically, the more we diet and restrict calories, the more our body compensates afterwards by regaining weight. So what's the solution? Do we just have to walk around in a body that we don't feel comfortable in?

Perhaps the answer lies in an area that we wouldn't expect that becoming more accepting of our body, our imperfections and who we are, that we can get the body that we desire without giving up everything that brings us joy.

And when we go through this process, we learned that weight loss, what we thought was the goal really wasn't the goal at all that it simply becomes the cherry on top.

Get full show notes and more information here: http://elizabethsherman.com/podcast/1

Hey! I love hearing from you. Send me a text. Let me know what resonated with you.

Go to https://elizabethsherman.com/quiz

Download your free roadmap at https://elizabethsherman.com/roadmap.