Total Health in Midlife with Elizabeth Sherman
Welcome to 'Total Health in Midlife,' the essential podcast for women ready to redefine their health journey. Hosted by Elizabeth Sherman, a Master Certified Life & Health Coach, Nutritionist, and Women's Health Specialist, this show is a guiding light for those experiencing the change of midlife to the exciting threshold of the next chapter —be it an empty nest, retirement, or a personal rediscovery. Each episode is a blend of empathy, expertise, and encouragement. Elizabeth understands the unique challenges faced during this life phase, from evolving family dynamics to the physical and emotional changes that come with aging. She guides listeners through topics like hormonal balance, mental clarity, emotional resilience, and holistic wellness, all tailored for the midlife woman. By listening, you'll gain practical strategies, heartfelt insights, and empowering knowledge to take charge of your health. 'Total Health in Midlife' is more than just a podcast—it's a community where every episode feels like a conversation with a wise friend who truly gets it. This is where you'll find the motivation to embrace the change you desire, the inspiration to prioritize self-care, and the support to craft a fulfilling, healthy future. Make 'Total Health in Midlife' your next binge-worthy podcast and join a sisterhood of women journeying together towards a healthier, balanced, and empowered life. 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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HHS Episode 3: Holiday Health Bare Minimums
12/17/2024
HHS Episode 3: Holiday Health Bare Minimums
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?
12/10/2024
HHS Episode 2: Is it Rude? Or Boundaries?
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
12/03/2024
HHS Episode 1: The Mental Offload with Shawna Samuel
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
11/26/2024
202: How to Enjoy Treats Without the Guilt
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? Get full show notes and more information here: https://elizabethsherman.com/202
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201: How to Stop Overeating Without Dieting
11/19/2024
201: How to Stop Overeating Without Dieting
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
11/15/2024
BONUS Episode: Hormone Harmony Summit
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
11/12/2024
200: Goals are Just Guesses
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
11/05/2024
199: Navigating Adult ADHD w/ Xena Jones
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
10/29/2024
198: Stress: The Hidden Saboteur of Your Health
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
10/22/2024
197: The Dangers of Diet Breaks
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
10/15/2024
196: Listener Q&A: Deciding Ahead of Time
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
10/08/2024
195: How Sleep Impacts Your Health, Weight, and Mood
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
10/04/2024
BONUS Episode: The Fearless Money Mind Summit
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. Register for the summit here: https://subscribepage.io/fKRzlb 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:
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194: Longevity Secrets w/ Denise Stegall
10/01/2024
194: Longevity Secrets w/ Denise Stegall
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 . 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
09/24/2024
193: How to Mindlessly Eat Less
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
09/17/2024
192: Breaking Free from the Comfort Trap
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
09/10/2024
191: Meal Plan Your Way to Intuitive Eating
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
09/03/2024
190: Breaking the Midlife Exercise Myths
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
08/27/2024
189: How to Stop Overeating
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
08/20/2024
188: 8 Eating Habits to Stop Now
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
08/13/2024
187: The Ultimate Guide to Protein for Midlife Women
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
08/06/2024
186: Breaking Through Midlife Weight Loss Barriers
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
07/30/2024
185: Your Vote Your Health: The Hidden Link
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
07/23/2024
184: The Cure for Low Energy & Fatigue in Midlife
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
07/16/2024
183: Using Discomfort as a Tool for Growth with Tricia Millice
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
07/09/2024
182: Why You’re Not Eating Enough Veggies and How to Fix It
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
07/02/2024
181: Reducing Friction
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
06/25/2024
180: Overcoming Binge Eating: Brenda's Story
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
06/18/2024
179: Midlife Weight Gain: Myths & Facts
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?
06/11/2024
178: What’s it Mean to Achieve Optimal Health?
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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