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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216: HEALED with Sarah Sparks
04/01/2025
216: HEALED with Sarah Sparks
Midlife is a time of transformation, not crisis. If you’ve ever felt weighed down by emotions you can’t quite name or struggled with fatigue despite doing “all the right things,” you’re not alone. In my conversation with Soul Alignment Coach Sarah Sparks, we explored the deep connection between emotional well-being and physical health. Sarah’s ‘HEALED’ process—a six-step journey designed to release emotional burdens and reconnect with your true self—offers a powerful way to find clarity, ease, and renewed energy. One of the most powerful insights Sarah shared is that healing isn’t just about fixing what’s wrong; it’s about embracing who we truly are. So often, we fight against change, trying to push through discomfort instead of listening to what our emotions and bodies are telling us. But what if midlife is an invitation to pause, realign, and step into a more authentic, peaceful version of ourselves? Through emotional release and deep self-awareness, we can break free from old narratives and create a life that feels lighter, freer, and more in flow. About Sarah Sparks Sarah Sparks, founder of Create The Spark, LLC, is a sought-after spiritual business advisor, ordained minister, and best-selling author. She helps female business owners align spirituality with success, creating ease and abundance. A former government professional, she now runs a thriving soul-led business serving clients worldwide. As a speaker and podcast host, she inspires others to align their soul with their business for greater fulfillment. Get full show notes and more information here: https://elizabethsherman.com/216
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215: Preparing for Plateau
03/25/2025
215: Preparing for Plateau
What if I told you that hitting a plateau isn’t a sign of failure, but actually proof that your body is working exactly as it should? If you've ever felt stuck—doing everything "right" but seeing no progress—you're not alone. Plateaus are a natural part of any weight loss journey, yet most people aren’t prepared for them. Instead of panicking or making drastic changes, what if you could anticipate them and navigate through them with confidence? In this episode, we uncover why plateaus happen, what they really mean for your progress, and the most effective ways to push through without resorting to extremes. You’ll learn how to track progress beyond the scale, why your body adapts over time, and how to set yourself up for success ‘before’ a plateau even happens. Plus, I share a real-life client story of how she overcame a six-week stall by trusting the process—without cutting more calories or over-exercising. If you’ve ever hit a standstill and thought, “Maybe I should just give up,” this episode is for you. By the end, you’ll have a clear plan to approach plateaus with patience, strategy, and a mindset that keeps you moving forward. Tune in now—you’ll thank yourself later. Get full show notes and more information here: https://elizabethsherman.com/215
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BONUS: I Gained Weight - Here's what I'm doing about it
03/19/2025
BONUS: I Gained Weight - Here's what I'm doing about it
Spring is here, and with it comes that familiar nudge—you want to feel better in your body, but the thought of another diet? Absolutely not. You’ve been down that road before, and you know how it ends. But here’s the problem: health has become so confusing. One person says cut carbs, another says eat more protein, and somehow, even water is controversial now. It’s overwhelming. So instead of moving forward, you put it off for another day, waiting until you have all the answers. In this episode, I’m breaking down why that all-or-nothing approach is keeping you stuck and what to do instead. I’ll share my own recent wake-up call—how I caught myself slipping into habits that didn’t serve me and what I did without punishing myself, restricting food, or going to extremes. If you’ve been feeling off track but don’t want to fall into the trap of another diet, this episode is for you. You’ll walk away with a whole new way of thinking about health—one that actually works for your life, not against it. Plus, I’m sharing why my upcoming Spring Reset Workshop on March 28th is exactly what you need to cut through the noise and start feeling good again. It’s time to stop second-guessing and start making progress. Let’s do this together.
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214: Meeting Yourself Where You’re At
03/18/2025
214: Meeting Yourself Where You’re At
Have you ever felt like you're constantly falling short of your health goals—like no matter how hard you try, you just can’t seem to make lasting changes? What if the problem isn’t you, but the approach you’re taking? In today’s episode, we’re tackling the mindset shifts that could completely transform your health journey. If you’ve ever been stuck in the cycle of high hopes followed by disappointment, this conversation is for you. We’re diving into why the relentless ‘shoulds’ in your head are doing more harm than good, and how accepting where you are right now might actually be the key to moving forward. We’ve been conditioned to believe that success comes from pushing harder, setting aggressive goals, and never letting ourselves ‘slip up.’ But what if that’s the very thing keeping us stuck? In this episode, I’m sharing a game-changing perspective on why unrealistic expectations set us up for failure—and how shifting to a more compassionate, sustainable approach can finally help you build the consistency you crave. Plus, I’ll walk you through a simple, three-step process that my clients use to rebuild self-trust and take back control of their health—without guilt or self-criticism. If you’re tired of feeling like you’re constantly failing, this episode will give you the tools to break free from that cycle. You’ll learn how to set goals that actually work for your real life, how to move past all-or-nothing thinking, and why meeting yourself where you are is the most powerful thing you can do for your health. No more unrealistic ‘shoulds’—just real, lasting progress. Hit play now and take the first step toward a healthier, more empowered you. Get full show notes and more information here: https://elizabethsherman.com/214
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213: Clutter & Your Health
03/11/2025
213: Clutter & Your Health
Have you ever walked into a messy kitchen or a cluttered bedroom and felt an invisible weight settle on your shoulders? The truth is, your environment isn’t just a backdrop to your life—it’s a powerful force shaping your habits, energy, and health. In this episode, I uncover how clutter impacts your mental clarity, emotional well-being, and even your ability to maintain healthy routines. From messy counters making meal prep feel overwhelming to a cluttered table derailing mindful eating, you’ll hear how your space might be holding you back in ways you never realized. Through relatable client stories and actionable insights, this episode reveals the hidden link between your physical surroundings and your overall health. You’ll learn how clearing even one small area—like a corner of your kitchen or a cluttered nightstand—can spark a ripple effect of positive change, making healthier habits feel more accessible and inviting. Plus, you’ll hear practical tips for starting small, building momentum, and reclaiming your space without the pressure of perfection. Ready to transform your home and health one simple step at a time? Tune in now to discover how to clear the clutter, unlock your motivation, and create an environment that supports the life you deserve. Don’t miss it—this episode might just change the way you see your space forever. Get full show notes and more information here: https://elizabethsherman.com/213
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212: Liking Your Reasons vs. Believing Your Excuses
03/04/2025
212: Liking Your Reasons vs. Believing Your Excuses
Have you ever hit snooze on your alarm, promising yourself you’ll walk later, only for later to never happen? Or told yourself, ‘It’s just one chocolate-covered almond,’ only to feel a pang of guilt afterward? These tiny moments of negotiation with yourself can leave you wondering: am I being kind to myself, or just letting myself off the hook? In today’s episode, we’re diving into that tricky gray area where reasons meet excuses. How do you tell the difference between a choice that genuinely serves you and one that holds you back from your health goals? Join me as I tackle one of the most common questions I hear: how do I balance self-compassion with accountability? We’ll explore how to make thoughtful decisions in moments of stress, fatigue, or temptation that align with your long-term health goals—and leave you feeling confident instead of regretful. With relatable examples, actionable tips, and mindset shifts, I’ll show you how to break free from the all-or-nothing trap and trust yourself to make the right call. If you’re ready to stop starting over on Monday and want to build the self-trust that leads to lasting change, this episode is for you. Tune in now to discover the tools you need to navigate life’s messy middle and create a balanced, healthy life you’re proud of! Get full show notes and more information here: https://elizabethsherman.com/212
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211: Menopause & Your Diet
02/25/2025
211: Menopause & Your Diet
Have you ever wondered if the food you eat could be making your menopause symptoms worse? In this episode, I explore a topic that impacts every woman navigating midlife: how nutrition can either ease or intensify menopause symptoms. From sudden hot flashes to sleepless nights and stubborn weight gain, I share how simple changes to your diet can help you feel more in control. And no, it’s not about giving up your favorite foods or following restrictive plans—it’s about tuning in to your body’s needs and making shifts that actually work. I opened up about my own journey through perimenopause, where I faced the frustrating reality that all the health rules I’d followed for years suddenly stopped working. Like so many women, I experienced brain fog, joint pain, and energy crashes that made me feel like a stranger in my own body. Through trial and error, I learned how to interpret these changes as my body’s way of asking for something different—and discovered how to meet those needs through balanced nutrition and self-care. I’ll show you how to identify common triggers, like alcohol or processed carbs, that might worsen your symptoms, and how to build meals that support your hormonal health. I’ll also challenge some common myths about menopause—like the idea that weight gain is inevitable or that medication is your only solution. Instead, I’ll walk you through a personalized, health-first approach that helps you reclaim your energy, improve your mood, and feel better than you have in years. Menopause doesn’t have to feel like an uphill battle. This stage of life is an opportunity to reconnect with your body and step into a confident, vibrant, and thriving version of yourself. Let’s redefine what midlife can look and feel like together. Tune in—I promise, it’s a game-changer! Get full show notes and more information here: https://elizabethsherman.com/211
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210: Breaking Free from Debt & Enjoying Life with Germaine Foley
02/18/2025
210: Breaking Free from Debt & Enjoying Life with Germaine Foley
What’s the secret to building wealth without sacrificing the joys of life? In this episode of Total Health in Midlife, I sit down with Germaine Foley, a Certified Life and Money Coach, to uncover the mindset shifts and actionable strategies that help women break free from financial stress. Germaine shares her deeply personal story of paying off over $200,000 in debt while still enjoying life’s luxuries, like travel and dining out. We dive into how aligning your spending with your values can create a more fulfilling and sustainable path to financial security. If you’ve ever felt stuck in a paycheck-to-paycheck cycle or overwhelmed by debt, Germaine’s “Do Both Method” offers a fresh perspective. Together, we discuss how to create financial systems that allow for both saving and living, ensuring you don’t wait until retirement to enjoy life. Germaine’s warmth, honesty, and practical insights will leave you inspired to rethink your relationship with money. Get ready to transform your financial habits without giving up the things you love. Tune in now and take the first step towards a balanced, empowered life! About Germaine Foley Germaine Foley is a Certified Life and Money Coach for women who make good money but aren't building wealth. She helps them take control of their finances and build wealth without losing the freedom to travel &/or buy nice things. Germaine came to this work because she found herself in over $200k worth of debt and with very little savings even though she had a really good income. She figured out how to build wealth AND enjoy life at the same time and now teaches others how to do the same. Get full show notes and more information here: https://elizabethsherman.com/210
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209: Menopause Survival Guide: Pt 2 The Lifestyle Shifts That Actually Work
02/11/2025
209: Menopause Survival Guide: Pt 2 The Lifestyle Shifts That Actually Work
Have you ever felt like your body has suddenly turned into a puzzle you can’t solve? Despite eating “right” and exercising, the weight creeps on, energy levels plummet, and frustration boils over. In this episode, we’re peeling back the layers on why so many women feel blindsided by the changes in midlife, and why your body isn’t broken—it’s just changing. You’ll learn why the health strategies that worked in your 20s and 30s no longer apply, and how embracing lifestyle adjustments tailored to this phase of life can help you feel stronger, more vibrant, and back in control. Through personal stories and practical advice, this episode explores the emotional toll of midlife changes and demystifies the confusion around menopause. Discover how shifts in hormones affect everything from your metabolism to your mood, why “pushing harder” can backfire, and how tuning into your body’s signals can transform your approach to health. If you’re ready to stop spinning your wheels and start feeling like yourself again, this conversation is for you. Don’t miss this deep dive into the strategies that empower midlife women to reclaim their health and vitality. Tune in now to unlock insights that could be the game-changer you’ve been waiting for! Get full show notes and more information here: https://elizabethsherman.com/209
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208: Menopause Survival Guide: Pt 1 Why We Feel Stuck
02/04/2025
208: Menopause Survival Guide: Pt 1 Why We Feel Stuck
“Why didn’t anyone tell me about menopause?” If you’ve ever found yourself blindsided by symptoms like brain fog, hot flashes, or weight gain, you’re not alone. For generations, women have faced this transformative stage with little guidance and a lot of stigma. In this episode, I pull back the curtain on menopause, diving deep into the reasons it’s so overwhelming and misunderstood. From the myths that silence us to the ripple effects on our health, energy, and emotions, we’re uncovering it all. This isn’t just about coping; it’s about seeing this stage as an opportunity for transformation. If you’ve felt stuck or confused about what’s happening to your body, this episode is your guide to finding clarity, empowerment, and hope. By the end, you’ll see that menopause doesn’t have to be a struggle—it can be a moment to reclaim control of your health and step into a vibrant new chapter. Ready to change the story? Tune in now to learn how. Get full show notes and more information here: https://elizabethsherman.com/208
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207: My Friends Are Using Ozempic. Should I?
01/28/2025
207: My Friends Are Using Ozempic. Should I?
Have you ever wondered if the latest weight-loss miracle drugs are the answer to finally achieving the body and peace of mind you’ve been chasing—or if they might come with unexpected strings attached? In this episode of the Total Health in Midlife Podcast, I explore the hype surrounding GLP-1 drugs like Ozempic and Wegovy, which promise rapid weight loss. I unpack their appeal, from quieting food noise to delivering quick results, while highlighting the bigger picture often overlooked: what happens when you stop taking them, the emotional toll of weight regain, and the risks of relying on external fixes without addressing deeper issues. Sharing my personal story of extreme dieting and bodybuilding, I reflect on how chasing thinness left her unfulfilled and underscores that true health and confidence go beyond the scale. Whether you’re considering these medications or seeking a sustainable approach, I emphasize the importance of cultivating self-compassion, sustainable habits, and a positive relationship with your body. If you're ready to explore a holistic path to health, tune in and redefine what health looks like with me as your guide! Get full show notes and more information here: https://elizabethsherman.com/207
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206: Mind, Money, & Motion with Marie Burns
01/21/2025
206: Mind, Money, & Motion with Marie Burns
Did you know the way you manage your money could mirror how you care for your health? In this episode of Total Health in Midlife, I sit down with Marie Burns, a Certified Financial Planner and former Registered Dietitian, to explore the fascinating connection between financial habits and physical well-being. Marie shares how behaviors we learned in childhood influence our choices today and how rewriting those narratives can lead to greater balance and confidence. We discuss why financial wellness and physical health are deeply intertwined, offering practical tips to take charge of both. From uncovering your "money personality" to understanding how stress impacts your finances and health, this episode is packed with relatable stories, actionable advice, and tools you can use to start making positive changes. Whether you're looking to feel more empowered in managing your money or inspired to create a healthier lifestyle, this conversation will leave you with fresh perspectives and a renewed sense of possibility. Don’t miss the valuable insights Marie shares about living more balanced and vibrant midlife. About Marie Burns Marie Burns, a Certified Financial Planner (CFP) with insurance and securities licenses, has been advocating for clients as a financial advisor for over 20 years. She has helped clients with their financial lives in a fiduciary capacity in a bank setting, accounting firm, at Vanguard, at a financial planning firm, and now writes and speaks and has her own practice with an independent Registered Investment Advisory firm called Focus Point Planning. She enjoys cooking, reading, walking, hiking, Zumba, and especially creating memories with family and friends. Get full show notes and more information here: https://elizabethsherman.com/206
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205: How Body Image Changes in Midlife
01/14/2025
205: How Body Image Changes in Midlife
Have you ever looked in the mirror and wondered when the reflection looking back at you changed? Maybe you thought by this point in your life, you’d have stopped caring about how you look. Instead, you find yourself navigating new challenges—not just about weight, but about the profound ways your body evolves in midlife. What if I told you that the struggles you’re feeling aren’t just about aging but about reclaiming a power that was never meant to be lost? In this episode of Total Health in Midlife, I dive into the untold story of women in midlife and their shifting body image. From unexpected changes in hair texture and skin to the surprise of needing reading glasses, these aren’t just physical transformations—they’re emotional markers of time, identity, and resilience. We’ll explore why these changes can feel so challenging and how societal narratives have shaped our perception of aging. But more importantly, we’ll uncover how to flip the script and embrace a new story about what it means to be a woman in this stage of life. I share my own experiences and those of my clients, highlighting the emotional weight of catching your reflection and seeing someone you barely recognize. Yet, this isn’t about fighting aging. It’s about challenging outdated myths, understanding the deeper layers of our struggles, and reclaiming the strength and wisdom that midlife offers. From debunking fears about menopause to redefining body care, this episode is packed with insights that will transform the way you see yourself. So, if you’ve ever felt invisible, irrelevant, or frustrated with your body’s changes, this conversation is for you. Join me as we peel back the layers of aging and body image to uncover the powerful truth about midlife. You might just find that what’s ahead is even more beautiful than what’s behind. Get full show notes and more information here: https://elizabethsherman.com/205
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204: How to Create Sustainable Health Habits
01/07/2025
204: How to Create Sustainable Health Habits
Have you ever found yourself starting the year with big health goals, only to feel like you’ve fallen short by February? What if I told you the problem isn’t a lack of willpower or discipline, but a critical mistake almost everyone makes when trying to overhaul their health? In this episode, I’ll reveal the key reason traditional health plans don’t work and share a completely different, counterintuitive approach that could transform the way you think about your health goals—no more exhausting cycles of starting over. I’ll dive into what I call the “River of Misery,” that emotional space where trying to maintain new habits feels overwhelming and tempting you to give up. You’ll hear about Claire, a client of mine, who struggled with all-or-nothing expectations and learned how to create a realistic plan that could bend without breaking. I’ll also introduce you to the concept of “B Minus Habits”—a sustainable way to make progress without the pressure of perfection. If you’ve ever said, “I know what I should be doing, but I just can’t get myself to do it,” this episode is for you. I’ll explain why knowing isn’t enough, how to set achievable goals that work in real life (not just on paper), and why having a coach can make all the difference. I’ll also share how breaking free from perfectionism isn’t just about you—it’s about the legacy you leave for the next generation. So, are you ready to stop starting over and start building habits that stick? Tune in to learn how you can embrace small, realistic changes to create lasting health transformations—even when life gets messy. Get full show notes and more information here: https://elizabethsherman.com/204
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203: Listener QA: Moving to Mexico
12/31/2024
203: Listener QA: Moving to Mexico
Have you ever wondered what it would be like to leave behind the fast-paced American lifestyle and start anew in a foreign country? Maybe you've seen my posts about the gorgeous beaches, slower pace, and affordable living in Mexico and thought, “Could I really do this?” In this episode, I’m pulling back the curtain on what nearly eight years of living in Mexico has really been like—the good, the challenging, and the life-changing lessons I’ve learned along the way. From navigating language barriers to discovering a simpler, more intentional way of living, I’m sharing the unexpected shifts that have shaped my expat experience. I’ll talk about why I’ve resisted doctor visits, the surprising longevity of my workout clothes, and how our community rallied around us when we faced challenges like losing power shortly after moving. You’ll also get the behind-the-scenes scoop on our episode and why life here feels safer than I ever expected. If you’ve ever dreamed of living in a tropical paradise or stepping away from the pressures of modern American life, this episode offers an honest, unfiltered look at expat life. Whether you’re seriously considering a move or just curious, I hope my story inspires you to think differently about what’s possible for your future. Let’s dive into your biggest questions about daily life, cultural differences, and the real trade-offs involved in creating a new life abroad. Tune in for a heartfelt, eye-opening conversation about redefining what really matters, finding community, and embracing a life that’s simpler, richer, and full of unexpected blessings. Get full show notes and more information here: https://elizabethsherman.com/203
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Goal Setting Series Episode 4: Maintaining Motivation
12/30/2024
Goal Setting Series Episode 4: Maintaining Motivation
"Motivation is not merely a fleeting spark but a flame we can tend to.” Join me as I dive into the intricate realm of sustaining motivation, navigating its fickle nature, and discovering the tools to keep it burning bright even on the darkest days. Through shared experiences and proven strategies, this episode will empower you to conquer slumps and find delight in the journey. Unpacking the potency of profound emotions and cherishing seemingly small victories, you will learn practical tools to fuel your drive while chasing your aspirations. I also want to give a big shout-out to all of you who have been on this journey with me throughout this goal-setting series. Your continuous drive to push forward, celebrate victories, and believe in yourselves is both inspiring and empowering. It's worth remembering that it's not solely the attainment of your goals that matters, but the joy and fulfillment derived from them. So, let's continue to pursue this journey of health, vitality, and resilience. Listen in for more enlightening conversations and don’t forget to keep your goals fun and your motivation high! Get full show notes and more information here: https://elizabethsherman.com/podcast/goal-setting-4
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Goal Setting Series Episode 3: Navigating Obstacles
12/29/2024
Goal Setting Series Episode 3: Navigating Obstacles
What if the hurdles in our lives could become the stepping stones to our ultimate goals? Buckle up as I explore an enriching dialogue about overcoming challenges in the goal-setting process, specially designed for you. I tackle the universal struggle of managing your time, offering concrete strategies for getting past this obstacle and making time for what it is that you want. In the episode, I offer a comforting reminder of the resources and support available to you. This isn't just about overcoming hurdles, it's about transforming obstacles into sources of growth and resilience. So, let's do this together, learning to embrace challenges, remain focused, and ultimately, achieve our goals. Get full show notes and more information here: https://elizabethsherman.com/podcast/goal-setting-3
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Goal Setting Series Episode 2: Understanding and Overcoming Myths
12/28/2024
Goal Setting Series Episode 2: Understanding and Overcoming Myths
What if the major roadblocks hindering your progress are not your capabilities but the myths surrounding goal-setting you've subscribed to? Join me, as we debunk common misconceptions about goal setting, especially those that might be wreaking havoc in your midlife transition. Together, we'll uncover the truths and reshape our perspective towards setting goals - those that are not only achievable but also fulfilling. Let's move away from the overwhelming belief of making sweeping changes all at once or solely relying on willpower, and instead, focus on making small yet sustainable changes that harmonize with your current life situation. Are you ready to challenge the widely held beliefs that often trap us in a cycle of frustration and disappointment? Tune in as I share insights and practical strategies for setting goals that align with who you are and the unique circumstances of your life. I explore the importance of setting realistic goals, the power of baby steps, and the necessity of understanding your current life circumstances in setting goals. We're not just debunking myths but empowering you to make meaningful strides in your journey toward lasting success. Remember, this journey is not a race, and your goals are yours alone, so they should resonate with you, not some societal norms or expectations. So, let's rise above the fog of misconceptions and set a clear path toward our true desires! Get full show notes and more information here: https://elizabethsherman.com/podcast/goal-setting-2
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Goal Setting Series Episode 1: Setting Realistic Goals
12/27/2024
Goal Setting Series Episode 1: Setting Realistic Goals
Are your goals often oversized and unrealistic, leading to feelings of failure and disappointment when you can't meet them? Join me as I redefine goal setting in the context of midlife, focusing on the power of achievable, behavior-focused goals that lead to lasting change. I share personal experiences and insights, shedding light on the necessity of meeting ourselves where we currently are in life. We challenge the norm, demonstrating that it's entirely okay, and even necessary, to adjust and evolve our goals as we grow, highlighting the importance of flexibility in this process. I also talk about common goal-setting myths, debunking them one by one. I illuminate the value of adaptability and the power of taking small, deliberate steps towards your future. I invite you to journey with me, transforming your aspirations into attainable realities, and making this year a year of true growth and fulfillment. Get ready to change your perspective on goal setting and align your goals with your life! Tune in, and let's shape an amazing day together. Get full show notes and more information here: https://elizabethsherman.com/podcast/goal-setting-1
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HHS Episode 4: Prioritizing Yourself vs The Virtuous Caregiver
12/24/2024
HHS Episode 4: Prioritizing Yourself vs The Virtuous Caregiver
Are you feeling the pressure of creating the perfect holiday experience? Ready to break free from the myth of the virtuous caregiver and the associated holiday stress? Join me as I debunk this damaging myth and provide practical strategies to simplify your holiday agenda. I address the self-imposed and external pressures that come with the holiday season and how they can impact your health. Discover how your worth isn't tied to your holiday hustle and why it's vital to put your well-being back on the priority list. Listen in as I explore the concept of creating peace and connection during the holidays. I help you identify the tasks that truly matter and those that you can strike off your holiday to-do list. Uncover how to create an anchor of desired feelings that will guide your decisions and allow you to genuinely enjoy the season. I also dive into the importance of prioritizing self-care during the holidays, providing you with tools to recognize when you're feeling overwhelmed and giving you permission to step back and focus on yourself. Let's redefine the holiday season and reclaim your peace, presence, and authentic joy. Get full show notes and more information here: https://elizabethsherman.com/hhs-4
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HHS Episode 3: Holiday Health Bare Minimums
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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