Total Health in Midlife with Elizabeth Sherman
Midlife doesn’t have to mean slowing down, feeling out of control, or resigning yourself to being frumpy & invisible. On the Total Health in Midlife Podcast, seasoned health coach Elizabeth Sherman cuts through the noise of fad diets and contradictory wellness advice. In warm, relatable chats, you’ll discover straightforward strategies for managing hormonal shifts, optimizing nutrition, and prioritizing emotional wellness—so you can experience genuine energy and comfort in your body. Whether you’re juggling an empty nest, a changing career, or simply trying to keep up with everyday demands, each episode offers practical insights that fit into your real life. Tune in to hear expert interviews, personal stories, and encouraging tips designed to help you embrace this stage with confidence. It’s time to unlock sustainable habits that support your physical health, nurture your mental well-being, and truly bring you peace of mind in your 40s, 50s, and beyond. Visit https://elizabethsherman.com/habits to download the 8 Basic Habits that Healthy People Do Guide & Checklist to start your journey focusing on the basics of good health for your body today!
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Holiday Health Series #2: The Invisible Holiday Load
11/25/2025
Holiday Health Series #2: The Invisible Holiday Load
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 Listener Takeaway: Why This Episode Matters The holidays don’t have to leave you frazzled, burned out, and starting over in January. When you create boundaries and honor your limits, you’re not taking away from anyone else’s experience — you’re adding to your own. You show up more present, less reactive, and more connected. The invisible load doesn’t disappear overnight, but this episode will help you see that you have a choice. And every time you choose calm over chaos, rest over perfection, and presence over performance, you’re creating a future where you wake up on January 2nd feeling proud — not like you need a do-over. RESOURCES Get full show notes and more information here: https://elizabethsherman.com/HHS-2
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Holiday Health Series #1: Food and Body Triggers
11/18/2025
Holiday Health Series #1: Food and Body Triggers
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 that you can enjoy the holidays, feel good in your body, and wake up on January 2nd proud of how you treated yourself. If you want support implementing this, download Elizabeth’s Holiday Health Success Playbook—your simple, guilt-free guide to navigating the holidays with confidence and calm. RESOURCES – A digital guide to help you enjoy the holidays without guilt or overwhelm
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248: Upleveling Your Health
11/11/2025
248: Upleveling Your Health
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 . 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 Get full show notes and more information here: https://elizabethsherman.com/248
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247: What My Hair Taught Me About Midlife Health
11/04/2025
247: What My Hair Taught Me About Midlife Health
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. The Listener Takeaway: Why This Episode Matters The biggest takeaway from this episode is that you are not broken. If the diet didn’t work, if the workouts feel like a punishment, or if your symptoms aren’t going away—it’s not because you’re failing. It’s because your body needs a different approach. This episode will leave you feeling seen, supported, and empowered. It’s an invitation to stop trying to follow someone else’s plan—and start building one that actually works for you. The relief? It’s not perfection. It’s permission to find peace in what’s already working. RESOURCES Get full show notes and more information here: https://elizabethsherman.com/247
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246: Is it OK to Want to Lose Weight?
10/28/2025
246: Is it OK to Want to Lose Weight?
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 Get full show notes and more information here: https://elizabethsherman.com/246
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245: Self-Pity, Sabotage & Self-Soothing
10/21/2025
245: Self-Pity, Sabotage & Self-Soothing
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
10/14/2025
244: Having Your Own Back
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 Total Health in Midlife Podcast Episode 227: 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
10/09/2025
243: High Functioning Co-Dependency with Sara Fisk
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://elizabethsherman.com/243
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242: Ask Better Questions to Get Better Answers
09/30/2025
242: Ask Better Questions to Get Better Answers
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
09/23/2025
241: Making and Keeping Friendships with Nina Badzin
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, . 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 , join her Facebook group all about friendship at , and she’s on Instagram at .
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240: How to Start
09/16/2025
240: How to Start
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
09/09/2025
239: Healing at the Root with Judith Richey
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. . 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
09/02/2025
238: Changing Seasons and Changing Habits
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 to find the exact episodes that speak to what you’re going through to simplify your health routine and take the guesswork out of where to focus. Get full show notes and more information here: https://elizabethsherman.com/podcast/238
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237: Midlife, Martyrdom, and Me
08/26/2025
237: Midlife, Martyrdom, and Me
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
08/19/2025
236: The One Thing Diets Never Teach
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
08/12/2025
235: "Food is Fuel" is a Lie
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 you’re reaching for food — and what to do instead. Get full show notes and more information here:
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234: Why You Eat at Night
08/05/2025
234: Why You Eat at Night
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:
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233: How to Eat Without Rules
07/29/2025
233: How to Eat Without Rules
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:
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232: Life After Divorce: Now What? with Valerie Simms
07/22/2025
232: Life After Divorce: Now What? with Valerie Simms
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
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231: Why Eating w/Others Feels So Hard
07/15/2025
231: Why Eating w/Others Feels So Hard
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 Habit #7 from the 8 Basic Habits Framework: Eat just enough, not too much. 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
07/08/2025
230: Imagine Yourself with Lanee Blaise
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
07/01/2025
229: When Food is Friendship
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) Get full show notes and more information here: https://elizabethsherman.com/229
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228: Dare On with Jodi Silverman
06/24/2025
228: Dare On with Jodi Silverman
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
06/17/2025
227: The Thing Before the Thing
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
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226: Lit Up Life with Debbie Heiser
06/10/2025
226: Lit Up Life with Debbie Heiser
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.
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225: Answering the Question, "Is it Healthy?"
06/03/2025
225: Answering the Question, "Is it Healthy?"
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.
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224: When We Ignore Our Own Boundaries
05/27/2025
224: When We Ignore Our Own Boundaries
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
05/20/2025
223: Midlife, Anxiety, & Alcohol
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
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222: Learning to Trust Yourself with Dawn Ledet
05/13/2025
222: Learning to Trust Yourself with Dawn Ledet
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:
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BONUS: Why You Overeat
05/08/2025
BONUS: Why You Overeat
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: Save your seat for the free class:
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