<script type="application/ld+json"> [ { "@context": "https://schema.org", "@type": "Article", "headline": "Why Melatonin Isn't Fixing Your Perimenopause Sleep Problems", "description": "Melatonin helps you fall asleep, not stay asleep. 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Talk to your doctor before changing anything." }, { "@type": "HowToStep", "name": "Anchor your wake time, not your bedtime", "text": "Get consistent morning light within the first hour of waking to support your circadian rhythm." }, { "@type": "HowToStep", "name": "Track what actually wakes you up", "text": "Notice temperature, hunger, racing thoughts, or evening alcohol when you wake at night to identify the pattern." }, { "@type": "HowToStep", "name": "Look honestly at evening alcohol and caffeine timing", "text": "Alcohol and late caffeine commonly fragment sleep and contribute to early-morning waking." }, { "@type": "HowToStep", "name": "Build one nervous-system-down-regulating habit before bed", "text": "Give your body a clear signal the day is over before you try to fall back asleep." } ] } ] </script>   <script type="application/ld+json"> [ { "@context": "https://schema.org", "@type": "Article", "headline": "Protecting Bone Density and Collagen in Perimenopause: What I Learned After My DEXA Scan", "description": "Bone density falls faster in perimenopause as estrogen drops. I got my DEXA results, dug into the research, and here’s what women over 40 need to know.", "author": { "@type": "Person", "name": "Elizabeth Sherman" }, "about": [ "bone density perimenopause", "osteopenia", "estrogen and bone health", "collagen and menopause" ], "keywords": "bone density perimenopause, osteopenia in women over 40, does hrt help with bone density, perimenopause bone loss", "datePublished": "2026-09-28", "mainEntityOfPage": { "@type": "WebPage", "@id": "https://elizabethsherman.com/bone-density-collagen-perimenopause" } }, { "@context": "https://schema.org", "@type": "HowTo", "name": "What to do about perimenopause bone density loss, in order", "description": "Five steps to address bone density loss in perimenopause, from getting full DEXA numbers to rebuilding a training and nutrition plan.", "step": [ { "@type": "HowToStep", "name": "Get your actual numbers", "text": "Ask for T-scores by site (hip, femoral neck, spine) instead of a one-word verdict." }, { "@type": "HowToStep", "name": "Start the hormone therapy conversation if you are in the window", "text": "Within ten years of your last period, raise this with your doctor with your bone results in hand." }, { "@type": "HowToStep", "name": "Build a heavy, progressive resistance training block", "text": "Train twice a week minimum, working toward genuinely challenging loads." }, { "@type": "HowToStep", "name": "Fix the nutrition inputs", "text": "Prioritize protein at each meal, plus calcium and vitamin D." }, { "@type": "HowToStep", "name": "Re-test on a schedule", "text": "Use the same machine when possible and compare against your own baseline over time." } ] } ] </script>   <script type="application/ld+json"> [ { "@context": "https://schema.org", "@type": "Article", "headline": "How Do I Stop Eating Sugar? Start With the Job the Craving Is Doing", "description": "How do I stop eating sugar? Most advice tells you what to swap. This post asks what the craving is doing for you, and why quitting alone keeps failing.", "author": { "@type": "Person", "name": "Elizabeth Sherman" }, "about": [ { "@type": "Thing", "name": "Sugar cravings" }, { "@type": "Thing", "name": "Reducing sugar intake" } ], "keywords": "how do i stop eating sugar, how can i stop eating sugar, how do i quit eating sugar, how can you stop eating sugar, why do i crave sugar, why do i crave sugar all the time, why do i crave sugar at night, why can't i stop eating sugar", "datePublished": "2026-09-24", "mainEntityOfPage": { "@type": "WebPage", "@id": "https://elizabethsherman.com/how-to-stop-eating-sugar/" } }, { "@context": "https://schema.org", "@type": "HowTo", "name": "How to stop eating sugar: start by finding the job the craving is doing", "description": "A four-step diagnostic to do before you try to quit sugar: pause the quit, read the reasons, pair one with a moment, and name the job in one sentence.", "totalTime": "P14D", "step": [ { "@type": "HowToStep", "name": "Put the big quit on hold", "text": "Give yourself one week where the goal is to notice, not to cut. No challenge, no start date." }, { "@type": "HowToStep", "name": "Read through 82 Reasons", "text": "Read through 82 Reasons You Overeat That Have Nothing to Do with Food and mark every one that makes you wince or laugh out loud, whichever comes first." }, { "@type": "HowToStep", "name": "Pair one reason with one moment", "text": "Take the marked reason that fits best and think about the ten minutes before you last reached for sugar. What kind of day was it? What did you need that you weren't getting? Jot it in your phone." }, { "@type": "HowToStep", "name": "Write the job as one sentence", "text": "Complete the sentence 'Sugar is how I ______.' Fill in the blank, then stop. Don't fix it or build a plan around it yet. Let it be true for a few days and see what you notice." } ] } ] </script>   <script type="application/ld+json"> [ { "@context": "https://schema.org", "@type": "Article", "headline": "Gaining Weight in Perimenopause? 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that exercise cannot target fat loss to a specific area of the body." }, { "@type": "HowToStep", "name": "Look to your genetic blueprint", "text": "Consider the body shapes of your mother, aunts, and grandmothers as a clue to your own natural fat distribution." }, { "@type": "HowToStep", "name": "Take stock of your actual stress load", "text": "Recognize that cortisol has a documented preference for abdominal fat storage, and that perimenopause increases stress reactivity." }, { "@type": "HowToStep", "name": "Look at what's on your plate and in your glass", "text": "Notice how processed carbohydrates and alcohol intake relate to visceral fat storage." }, { "@type": "HowToStep", "name": "Separate understanding this from fixing this", "text": "Recognize that understanding the biology is a different step from deciding what, if anything, to do about it." } ] } ] </script>   <script type="application/ld+json"> [ { "@context": "https://schema.org", "@type": "Article", "headline": "What a 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Write one sentence about something you want that you've been waiting to arrive." }, { "@type": "HowToStep", "name": "Separate effort from creation", "text": "Identify one area where you've been putting in effort. Write down what a real result actually looks like for you, not what you think you should want." }, { "@type": "HowToStep", "name": "Take responsibility for one thing you've been outsourcing", "text": "Choose one action you've been waiting for circumstances or someone else to create. Schedule it this week, even if the outcome isn't guaranteed." }, { "@type": "HowToStep", "name": "Get honest about whether the pattern is visible to you", "text": "Take the free quiz at elizabethsherman.com/quiz to identify specifically what is getting in your way, not in general terms but for your specific situation." } ] } </script>  <script type="application/ld+json"> [ { "@context": "https://schema.org", "@type": "Article", "headline": "How to Know When a Health Plan Isn't Built for Your Body", "description": "You followed the plan and still feel off. 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Make the commitment smaller than feels necessary. The goal at this stage is not results from the habit itself. The goal is creating a commitment you can actually keep." }, { "@type": "HowToStep", "position": 2, "name": "Follow through on that specific thing", "text": "When the plan is honest and genuinely sized for your real life, follow-through becomes simpler. Do the thing you said you would do, every day, even when it feels small or inconsequential. Each act of follow-through adds a piece of evidence that you are someone who shows up for herself. Over time, that evidence changes how you see yourself." }, { "@type": "HowToStep", "position": 3, "name": "Recover without self-criticism when it goes sideways", "text": "When the plan does not go perfectly, which it will not, the move is not to spiral or start over. Look honestly at what got in the way, adjust the plan if needed, and keep going. Evaluate without condemning. 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Skipping meals often fuels rebound eating later." }, { "@type": "HowToStep", "name": "Adjust your environment for your pattern (not perfection)", "text": "If TV triggers snacking, change one cue: brush teeth after dinner, start with tea, keep hands busy, or choose a planned portion if you want a snack." }, { "@type": "HowToStep", "name": "Track one win per day for 7 days", "text": "Pick one tiny win to record daily: “I paused,” “I ate a real snack,” or “I had a treat without spiraling.” This builds skill and self-trust." } ] } ] } </script> <script type="application/ld+json"> { "@context": "https://schema.org", "@graph": [ { "@type": "HowTo", "@id": "https://elizabethsherman.com/what-to-eat-when-nothing-sounds-good/#howto", "name": "How to feed yourself on tired nights (without spiraling into takeout)", "description": "A simple, repeatable process to reduce decision fatigue and create low-effort dinner defaults that work with your real energy.", "step": [ { "@type": "HowToStep", "@id": "https://elizabethsherman.com/what-to-eat-when-nothing-sounds-good/#step-1", "position": 1, "name": "Do a 7-day “Dinner Reality Check.”", "text": "For one week, write down: What was the plan? 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A Non-Diet Fix", "inLanguage": "en-US" }, { "@type": "Article", "@id": "https://elizabethsherman.com/why-do-i-overeat-on-weekends/#article", "headline": "Why Do I Overeat on Weekends? (And How to Fix It Without Diet Rules)", "description": "Weekends harder than weekdays? 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We all have exercises that we like, and therefore do a lot; and there are exercises that we dislike, and don’t do, unless we’re forced. I have them too. We tend to gravitate towards those bodyparts that we enjoy training, and steer clear from those that we don’t. The problem with doing the same exercises … Continue reading 6 Basic Movement Patterns