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!
info_outline
229: When Food is Friendship
07/01/2025
229: When Food is Friendship
You’ve committed to eating better. Maybe you’ve even started feeling more like yourself again: more energy, fewer cravings, pants that fit the way you want them to. But then you go to dinner with friends… and suddenly, you’re halfway through a basket of fries you didn’t even want, wondering how you got there. If you’ve ever felt like changing how you eat starts messing with your relationships, you are not alone. In fact, the pressure to eat a certain way around others is one of the biggest hidden reasons women struggle to stick with new habits. In this episode of Total Health in Midlife, we’re exploring what happens when food is more than just fuel, it’s friendship, tradition, and connection. And what it means when you start making different choices. Because it’s not about discipline. It’s about belonging. And if you’ve ever felt torn between doing what’s right for your body and doing what’s expected at the table… this episode is going to explain why—and what you can do about it. WHAT YOU’LL LEARN Why eating out with friends can derail your best intentions—even when you had a plan How shared food habits shape our friendships, and what happens when you want to change them Two key mindset and behavior shifts that make social eating easier to navigate What to do when your health goals don’t match your group’s habits (without blowing up your relationships) Get full show notes and more information here: https://elizabethsherman.com/229
/episode/index/show/donewithdieting/id/36973580
info_outline
228: Dare On with Jodi Silverman
06/24/2025
228: Dare On with Jodi Silverman
Have you ever found yourself stuck in the routine of life checking off the boxes, doing everything you’re “supposed to,” but quietly wondering, is this really all there is? If so, you're going to love this conversation. I sat down with my new friend Jodi Silverman, the dynamic founder of the ‘Moms Who Dare’ community, and we talked all about rediscovering purpose, confidence, and joy through something so simple and so powerful: daring. But don’t worry, we’re not talking about jumping out of planes. These are doable dares, things like smiling at a stranger, saying yes to something new, laughing more often, or simply getting quiet enough to hear yourself again. Jodi walked me through her five foundational dares and how they can help us feel more connected, creative, and truly alive. We also explored how so many of us were taught to be serious growing up and how that seriousness may be costing us our joy. This conversation was both lighthearted and deeply meaningful. We laughed, we reflected, and we both shared personal stories of stepping out of our comfort zones. If you’ve been feeling a little flat or disconnected from your sense of fun and purpose, you’ll walk away from this episode with real, tangible ways to shift your energy and start feeling more like you again. Jodi also shared her amazing “30 Days of Doable Dares” freebie, which you can grab to start your own daring journey today. And if your health or your life doesn’t quite feel like your own anymore, I want you to know that you’re not alone. I invite you to schedule one of my “I know what to do, I’m just not doing it” strategy calls, designed for exactly this moment in life. The link is in the show notes. Until next time, keep daring. About Jodi Silverman A natural optimist, Jodi believes midlife isn’t about slowing down—it’s about stepping up! Moms Who Dare® is the go-to space for women ready to embrace adventure, purpose, and possibility. She also hosts Beyond Empty Nest, a top-ranked podcast that helps women navigate midlife with confidence, connection, and a little daring. Here, we believe DARING—stepping outside your comfort zone and trying new things—is the key to rediscovering yourself. WHAT YOU’LL LEARN How five simple, everyday “doable dares” like smiling, laughing, and playing can boost your mood, confidence, and overall well-being. Why stepping slightly out of your comfort zone can be the key to rediscovering purpose, connection, and fun in midlife. How to break free from the pressure to “be serious” and instead embrace joy, creativity, and authentic emotional expression. Get full show notes and more information here: https://elizabethsherman.com/228
/episode/index/show/donewithdieting/id/36973750
info_outline
227: The Thing Before the Thing
06/17/2025
227: The Thing Before the Thing
You think the problem is food. Or maybe it’s your lack of motivation. If only you had more discipline, or found the right plan, then everything would finally fall into place—right? But what if the real reason you’re not making progress isn’t about food, or workouts, or willpower? In this episode of Total Health in Midlife, I’m pulling back the curtain on what’s really getting in the way of your health habits—and it’s probably not what you think. From skipping workouts to stress eating yogurt by the tub (yes, I’ve been there), we’re diving into why so many smart, capable women are solving for the wrong problem… and how that keeps us stuck in patterns that don’t serve us. If you’ve ever said, “I know what to do, I just don’t do it,” this episode is your invitation to rethink everything you thought was the issue. Because once you see what’s really underneath the inconsistency, change becomes possible. WHAT YOU’LL LEARN Why willpower isn’t your problem (and never was) How cultural conditioning sets women up to misdiagnose health struggles A simple mindset shift that makes healthy habits more doable and sustainable
/episode/index/show/donewithdieting/id/36796805
info_outline
226: Lit Up Life with Debbie Heiser
06/10/2025
226: Lit Up Life with Debbie Heiser
Have you ever caught yourself wondering, How did I get here? You're doing all the right things, checking off the to-do list, showing up for everyone else but somehow, your own joy feels like an afterthought. In this episode of the Total Health in Midlife Podcast, I sit down with Debbie Heiser, Chief Igniter of The Lit Up Life, to talk about what it really takes to build a business and a life that feels fully aligned and lit up from the inside out. Debbie and I talk about what it means to live in integrity with yourself while making good money doing work you love. We explore how so many of us, especially women, have been conditioned to downplay what we want, to stay small, and to avoid being "too much." Debbie shares how learning to own your desires, trust your decisions, and flip the script on guilt and second-guessing can completely transform not just your business, but your sense of freedom and purpose. I also loved diving into our relationship with money and productivity, how we're praised for being busy, and how we often sacrifice self-care in favor of checking things off the list. Debbie shares her personal story of replacing a goal to “lose weight” with a much more inspiring vision: skiing at age 80. That simple mindset shift led her to take action with joy, not dread something I know so many of us need to hear. If you’ve been feeling stuck, burned out, or unsure of what the next phase of your life or business should look like, this conversation will help you reconnect with your inner compass. It’s not about hustling harder, it’s about stepping into your clarity, honoring what lights you up, and creating a life that supports who you really are. About Debbie Heiser: Debbie Heiser is the Chief Igniter at The Lit Up Life; helping men and women make a lot of money, doing what they love without sacrificing what's important to them. She loves helping people transform so they can lead a juicy, lit up life. She also teaches leadership at Gonzaga University, drawing on her 20+ years as an executive in Corporate America. Get full show notes and more information here: https://elizabethsherman.com/226 WHAT YOU’LL LEARN How to identify what you truly want beyond the labels, roles, and people-pleasing, and design a business that supports the life you envision. Why busy doesn’t equal productive, and how shifting to inspired, values-aligned action can create more freedom, joy, and financial success. How to reframe your relationship with money, trust your own decisions, and confidently take up space without guilt or apology.
/episode/index/show/donewithdieting/id/36707330
info_outline
225: Answering the Question, "Is it Healthy?"
06/03/2025
225: Answering the Question, "Is it Healthy?"
Is this healthy… or fat as sh*t?” Why That Might Be the Wrong Question Entirely. Have you ever paused mid-scroll, staring at some sort of ‘food hack’ on Instagram, and wondered, “Wait… is that actually good for me?” In this episode, I peel back the layers of that deceptively simple question and challenge the rigid good vs. bad food mindset that so many of us carry. Through a relatable Costco story, surprising examples (yes, even kale can be ‘unhealthy’ for some people), and a new framework called the “Three Food Buckets,” I help reframe how we think about food, moving away from judgment and toward self-trust and context. This episode dives into the exhausting cycle of all-or-nothing thinking, second-guessing every bite, and feeling like one “wrong” food choice will derail everything. I walk you through how you’ve been trained to treat food like a morality test and why that thinking keeps us stuck. Instead, I introduce a sliding scale approach to eating that takes into account your body, your preferences, your goals, and your actual life. No more rigid food rules. No more shame spirals. Just nuance, curiosity, and choices that actually feel good. You’ll also learn how to start practicing moderation without fear, break free from the perfectionist trap, and finally understand why your version of healthy might not look like anyone else’s. Whether you're curious about fat-free yogurt or those TikTok-famous butter dates, this episode will give you permission to trust yourself, ditch the food drama, and build a flexible, sustainable approach to eating that truly works for you. Plus, don’t miss the free guide mentioned at the end; it's a practical resource to start creating your own personalized, non-restrictive food framework today. Get full show notes and more information here: https://elizabethsherman.com/225 WHAT YOU’LL LEARN Why the question “Is this healthy?” might be sabotaging your progress… and what to ask instead to make food choices with confidence and clarity. How to shift from all-or-nothing thinking to a more flexible, sustainable approach to eating using my simple “Three Food Buckets” framework. How to rebuild self-trust around food so you can stop second-guessing yourself, enjoy what you eat, and make empowered choices that align with your body and life.
/episode/index/show/donewithdieting/id/36558595
info_outline
224: When We Ignore Our Own Boundaries
05/27/2025
224: When We Ignore Our Own Boundaries
Have you ever noticed how you can be completely on it in one area of your life, like nailing your eating habits and moving your body, while completely bulldozing your own rules in another? You know that getting enough sleep makes you feel amazing, yet you stay up for just ‘one more’ episode. Or you set a boundary around your phone use, only to immediately check Instagram the next morning. Why do we do this? This episode of The Total Health and Midlife Podcast dives into the deeper reasons why we override our own boundaries, and spoiler alert, it’s not about willpower. If you’ve ever found yourself breaking the very rules you set for yourself, this episode is for you. We like to tell ourselves that discipline and self-control are the answers, but if that were true, we wouldn’t keep repeating the same patterns. The real issue? Disconnection. When we don’t intentionally build in rest, pleasure, and fulfillment, we end up stealing moments of false pleasure, doom scrolling, mindless snacking, or binge-watching late at night. I share personal experiences, client stories, and the psychology behind why we sabotage our own boundaries. You’ll learn why self-trust is the key to making lasting change and how shifting your approach to boundaries can help you actually honor them rather than feeling like you’re constantly failing yourself. So, what’s your version of ‘just one more bite’ or ‘just five more minutes’? Where do you override your own best intentions, not because you’re weak, but because something deeper is missing? We challenge the belief that productivity must always come before pleasure and explore small, powerful ways to reconnect with what you truly need. If you’re ready to stop fighting yourself and start building trust in your decisions, this episode will show you how to create real, sustainable change without relying on willpower alone. Tune in now to start showing up for yourself in a way that feels supportive, not restrictive. Get full show notes and more information here: https://elizabethsherman.com/224
/episode/index/show/donewithdieting/id/36203655
info_outline
223: Midlife, Anxiety, & Alcohol
05/20/2025
223: Midlife, Anxiety, & Alcohol
What if the very thing you use to unwind is actually keeping you stuck? Have you ever woken up in the middle of the night with your heart racing and your mind spinning, wondering why you feel so anxious? Or maybe you notice a lingering unease throughout your day, a quiet hum of worry that you can’t quite place. Most of us chalk it up to stress, hormones, or just the realities of midlife. But what if there’s another hidden factor that’s fueling your anxiety, one that’s so ingrained in our daily habits that we rarely question it? In this episode, we’re peeling back the layers on alcohol and anxiety, exploring how that evening glass of wine or celebratory cocktail might not be helping you relax as much as you think. You don’t have to quit drinking, but what if you just paid attention? I share my personal journey of re-evaluating my relationship with alcohol, not because I had to, but because I wanted to feel better. I unpack the science behind why alcohol disrupts sleep, triggers stress hormones, and fuels anxiety, especially for women in midlife. From cultural conditioning to brain chemistry, I explore how alcohol can create a cycle that keeps us feeling on edge without us even realizing it. But this isn’t an all-or-nothing conversation. Instead of making a case for quitting, I offer an invitation to experiment, to notice, and to ask yourself, “Is alcohol actually making you feel the way you want to feel?” The goal isn't to give up something you love… It's to figure out if it's truly adding to your life. Through my ‘Decide Ahead of Time’ framework, I walk you through the small, intentional shifts that can lead to big changes. I share how making mindful decisions around drinking, rather than following automatic habits, can help you regain control over your anxiety and sleep. If you’ve ever wondered why you feel anxious for no apparent reason or why your sleep isn’t as restorative as it used to be, this episode is for you. It’s not about judgment or restriction, it’s about awareness and choice. Tune in for practical strategies, eye-opening insights, and a new way to think about alcohol and your well-being. Get full show notes and more information here: https://elizabethsherman.com/223
/episode/index/show/donewithdieting/id/36203465
info_outline
222: Learning to Trust Yourself with Dawn Ledet
05/13/2025
222: Learning to Trust Yourself with Dawn Ledet
What if the reason you’re struggling to follow through on your health goals isn’t a lack of willpower—but a lack of self-trust? In this episode of the Total Health and Midlife Podcast, I sit down with Self-trust Coach and author, Dawn Ledet to unpack why we often fall off track with our wellness intentions. Dawn reveals that missed goals aren’t a sign of self-sabotage or failure; they’re simply feedback. Instead of beating ourselves up, we can rewire our inner dialogue, build trust in our decisions, and finally create lasting consistency in our habits. Dawn introduces her three-part framework for self-trust—making decisions, following through, and having your own back—while exposing the common mental traps that keep us stuck. She explains how our brains are wired to focus on past failures, distort our present, and predict future disappointment, making it easy to give up before we even begin. But with simple shifts in how we talk to ourselves, including creating a personalized "comfort plan" to navigate moments of discomfort, we can break the cycle of self-doubt and move forward with confidence. If you’ve ever told yourself, “I should be able to do this, but I just don’t,” this episode will change the way you approach your health goals. Learn how to trust yourself, silence the inner critic, and build a foundation for long-term success. Don’t miss Dawn’s expert insights, and be sure to check out her 7-Day Self-Trust Boost series to start strengthening your self-trust today. About Dawn Ledet Dawn Ledet is a certified life coach, former corporate sales executive, and author of Master Your Inner Dialogue: Transform Your Self-Talk for Goal Success. Her mission is to empower women to build unshakable self-trust and master their inner dialogue by transforming the way they approach their goals. Through her coaching, Dawn teaches women how to turn goal-setting into a journey of personal growth, where achieving goals isn’t just the outcome but the tool for cultivating clarity, confidence, and ease. By helping women rewrite self-sabotaging narratives, she equips them to trust themselves deeply and create a life aligned with their true potential. Get full show notes and more information here:
/episode/index/show/donewithdieting/id/36203355
info_outline
BONUS: Why You Overeat
05/08/2025
BONUS: Why You Overeat
You know those moments where you’re standing in the kitchen, not even hungry, just… eating? You’re not alone. And more importantly? There's nothing wrong with you. In this short and powerful bonus episode, I’m sharing what’s really behind the patterns of overeating so many midlife women struggle with, and why it’s not about the food at all. We’re talking about the invisible forces behind our choices, and the subtle ways we’ve been taught to use food to cope, distract, reward, and even just get through the day. I'll tell you what happened the night I ordered way too much Indian food (on purpose), what it taught me about self-trust, and how even wearing a glucose monitor recently pulled me right back into old patterns. If you’ve ever said, “I know better. Why can’t I do better?” this episode will meet you with compassion, truth, and a new way forward. In this episode, you’ll hear: Why diets don’t solve overeating (and what does) What overeating is actually trying to do for you How to recognize the moment things start to spiral—and how to stop it with kindness instead of control You’ll walk away with a different lens on your relationship with food - and the first steps to building real peace with it. Resources mentioned in this episode: Download the free guide: Save your seat for the free class:
/episode/index/show/donewithdieting/id/36501085
info_outline
221: Menopause, Sleep, Stress, & Recovery
05/06/2025
221: Menopause, Sleep, Stress, & Recovery
We think that health is all about eating and exercising. But that’s not the whole story. If you’ve ever felt like you’re doing everything “right,” eating well, exercising, and following all the health rules, but still not seeing the results you expect, this episode is for you. The truth is, diet and exercise are only part of the equation. What’s often missing? Stress, sleep, rest, and recovery. These are the overlooked pillars of true health, especially in midlife when your body starts playing by a whole new set of rules. In today’s episode, we dive deep into why prioritizing rest isn’t a luxury. It’s a necessity for real, lasting health. We live in a world that glorifies doing more, pushing harder, and ignoring the warning signs of burnout. But as women in midlife, we can’t afford to keep running on empty. When stress levels soar and sleep suffers, our bodies react in ways that sabotage even the best intentions, holding onto weight, ramping up cravings, and making us feel stuck despite our efforts. This episode unpacks how chronic stress impacts your metabolism, hormones, and overall well-being. More importantly, we’ll explore practical shifts to help you restore balance so you can finally see progress without burning yourself out in the process. If you’ve ever blamed yourself for not having enough willpower or discipline, it’s time to change the narrative. Your body isn’t working against you, it’s trying to protect you. And once you understand how stress and recovery play into the bigger picture, you can start making real, meaningful changes that actually stick. Tune in as we break down the science of stress, the power of sleep, and why true health isn’t just about what you do but also about how well you rest and recover. Get full show notes and more information here: https://elizabethsherman.com/221 WHAT YOU’LL LEARN Why eating right and exercising aren’t enough. Discover the missing piece that’s secretly running the show in midlife health. How stress, sleep, and recovery impact weight loss and hormones. And why ignoring them could be sabotaging your progress. The surprising reason you feel stuck despite doing everything "right," and the simple shifts that can help you break free.
/episode/index/show/donewithdieting/id/36203040
info_outline
220: What to Expect in Maintenance
04/29/2025
220: What to Expect in Maintenance
Have you ever made progress with your health… and then, slowly, without realizing it, started letting the little things slide? In this episode, I dive deep into a universal experience in health journeys: the quiet backslide that happens after success. I call it the “cocky syndrome,” that phase where we get a little too confident, start cutting corners, and convince ourselves it’s just balance or moderation. But when the momentum starts slipping and we don’t feel as good as we used to, we’re left confused, frustrated, and often blaming ourselves. But here’s the real magic of this conversation: I don’t leave you in the spiral of guilt. Instead, I normalize this phase and reframe it as a critical part of the long-term health process. Maintenance isn’t failure or stagnation, it’s success that needs nurturing. This episode will leave you feeling seen, equipped, and empowered to shift from all-or-nothing thinking to a more compassionate, sustainable relationship with your health. You’re not broken. You’re just in the part of your journey where real growth happens. Get full show notes and more information here: https://elizabethsherman.com/220 WHAT YOU’LL LEARN Why feeling better after building healthy habits can actually trick your brain into letting them go and what to do instead. The surprising truth behind “cocky syndrome” and how it quietly sneaks into your routine right after success. How to shift from all-or-nothing thinking to a more sustainable, empowering approach to maintenance without starting over.
/episode/index/show/donewithdieting/id/36203935
info_outline
219: Graceful Mom with Kim Damon
04/22/2025
219: Graceful Mom with Kim Damon
What if the key to transformation isn’t about doing more but about being more? In this episode, I sit down with Kim Damon, a true expert in personal growth and transformation, to explore the deep shifts that lead to lasting change. Kim shares her journey of breaking through limitations, embracing authenticity, and stepping into a life of purpose. Her insights challenge the conventional approach to self-improvement, encouraging us to move beyond surface-level tactics and into profound, identity-based transformation. Throughout our conversation, Kim reveals the mindset shifts and emotional breakthroughs that pave the way for real success. She dives into the hidden beliefs that hold people back and offers practical strategies to rewire thought patterns for growth. Whether you’re facing a career shift, personal roadblocks, or simply looking to elevate your life, Kim’s wisdom will resonate deeply. Join us as we uncover the power of self-awareness, the courage to embrace change, and the steps to becoming the person who naturally attracts the life they desire. This episode is a must-listen for anyone ready to step out of their comfort zone and into their highest potential. About Kim Damon Kim Damon is the founder and creator of Midlife Discoveries - Worthy Moms. She is a certified life and enneagram coach and host of the “Midlife Worthy Moms” podcast. She helps midlife moms that struggle in relationships with their grown children, find healing and connection. Her experience of being in and out of estrangement, led her to reaching out and helping other moms. Get full show notes and more information here: https://elizabethsherman.com/219
/episode/index/show/donewithdieting/id/36202360
info_outline
218: How to Get Back on Track
04/15/2025
218: How to Get Back on Track
Ever started strong with your health habits, only to fall off track and feel like a failure? What if I told you that relapse isn’t proof you’ve failed... it’s actually, part of the process? In this episode of the Total Health in Midlife podcast, I’m breaking down the biggest mindset shift that separates those who succeed from those who stay stuck. You’ll learn why slip-ups happen, how to stop them from turning into full-blown backslides, and the one question that will completely change how you handle setbacks. If you’ve ever thought you just need more willpower to stay consistent, this episode will change everything. Tune in now because the goal isn’t to be perfect; it’s to keep going. Get full show notes and more information here: https://elizabethsherman.com/218
/episode/index/show/donewithdieting/id/36108740
info_outline
217: How Fitness Impacts Your Menopause Symptoms
04/08/2025
217: How Fitness Impacts Your Menopause Symptoms
Are you struggling with hot flashes, brain fog, stubborn weight gain, or low energy? What if I told you that the solution isn’t about pushing harder, but training smarter? In this episode, I’m diving into how the right kind of exercise, especially strength training can help ease menopause symptoms, boost energy, and keep you feeling strong and capable as you age. And the best part? You don’t need long, grueling workouts to see results. For years, we were told that the key to fitness was spending hours sweating it out at the gym. But in midlife, that approach doesn’t just stop working, it actually works against us. I’ll break down why traditional exercise methods often fail women over 40 and how stress from overtraining can make symptoms worse. Instead, I’ll share a more effective strategy: short, strength-based workouts that build muscle, protect bone density, and improve metabolism, all in just 20 minutes a day. I also get personal in this episode, sharing how I transitioned from long gym sessions to quick, efficient at-home workouts after an injury. I’ll explain how movement impacts everything from blood sugar balance to mental health and offer simple ways to incorporate strength training into your routine without the overwhelmed. Plus, I’m giving away a FREE “20-minute workout plan” to help you get started right away. If you’re ready to ditch the all-or-nothing mindset and find a fitness routine that truly supports your body in midlife, this episode is a must-listen. Grab your free workout plan and start training smarter, not harder. Get full show notes and more information here: https://elizabethsherman.com/217
/episode/index/show/donewithdieting/id/35984545
info_outline
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
/episode/index/show/donewithdieting/id/35847295
info_outline
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
/episode/index/show/donewithdieting/id/35419555
info_outline
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.
/episode/index/show/donewithdieting/id/35734280
info_outline
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
/episode/index/show/donewithdieting/id/35419260
info_outline
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
/episode/index/show/donewithdieting/id/35321290
info_outline
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
/episode/index/show/donewithdieting/id/35266775
info_outline
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
/episode/index/show/donewithdieting/id/35187355
info_outline
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
/episode/index/show/donewithdieting/id/35186370
info_outline
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
/episode/index/show/donewithdieting/id/35061285
info_outline
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
/episode/index/show/donewithdieting/id/35060710
info_outline
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
/episode/index/show/donewithdieting/id/34952195
info_outline
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
/episode/index/show/donewithdieting/id/34616460
info_outline
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
/episode/index/show/donewithdieting/id/34442250
info_outline
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
/episode/index/show/donewithdieting/id/34442050
info_outline
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
/episode/index/show/donewithdieting/id/34312570
info_outline
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
/episode/index/show/donewithdieting/id/34257850