<script type="application/ld+json"> { "@context": "https://schema.org", "@type": "Article", "headline": "Why Healthy Habits Don’t Stick After 40 (Even When You Know Better)", "description": "Healthy habits don’t stick after 40 because the issue isn’t willpower—it’s a plan built for perfect days. Here’s a realistic 3-step reset that works.", "author": { "@type": "Person", "name": "Elizabeth Sherman" }, "datePublished": "2026-02-26", "about": [ "midlife health", "habit change", "perimenopause", "menopause", "behavior change", "stress and sleep" ], "keywords": [ "healthy habits after 40", "why habits don’t stick", "midlife consistency", "perimenopause routines", "minimum effective dose habits", "non-diet health plan", "health habits that stick" ], "mainEntityOfPage": { "@type": "WebPage", "@id": "https://elizabethsherman.com/why-healthy-habits-dont-stick-after-40/" } } </script>   <script type="application/ld+json"> { "@context": "https://schema.org", "@graph": [ { "@type": "Article", "headline": "Why Being Consistent With Your Health Is So Hard in Midlife", "description": "Struggling with the knowing-doing gap? Learn why midlife overwhelm makes health consistency feel impossible and how to build a bridge between knowing and doing.", "author": { "@type": "Person", "name": "Elizabeth Sherman" }, "image": "https://elizabethsherman.com/wp-content/uploads/your-blog-image.jpg", "publisher": { "@type": "Organization", "name": "Elizabeth Sherman Health & Life Coaching" } }, { "@type": "HowTo", "name": "How to Build a Bridge Between Knowing and Doing", "description": "A high-level process for implementing health habits when life is loud and overwhelming.", "step": [ { "@type": "HowToStep", "name": "Acknowledge the Loud Life", "text": "Recognize that your environment—stress, hormones, and caregiving—impacts your capacity to follow through." }, { "@type": "HowToStep", "name": "Identify the Superhuman Rule", "text": "Release the belief that you shouldn't need rest or accommodations to manage your health." }, { "@type": "HowToStep", "name": "Practice Talking vs. Listening", "text": "Learn to talk back to your brain's comfort-seeking arguments instead of automatically following them." }, { "@type": "HowToStep", "name": "Salvage the Day", "text": "When plans break, make the best decision available in the moment to prevent a total spiral." } ] } ] } </script>   <script type="application/ld+json"> { "@context": "https://schema.org", "@graph": [ { "@type": "Article", "@id": "https://elizabethsherman.com/how-to-stop-eating-blog-post/#article", "headline": "How to Stop Overeating After the Holidays Without Going on a Diet", "description": "Stop post-holiday overeating without dieting. Learn 3 skills to break autopilot snacking, build food trust, and end the restrict-binge-regret cycle.", "author": { "@type": "Person", "name": "Elizabeth Sherman" }, "datePublished": "2026-01-06", "dateModified": "2026-01-06", "mainEntityOfPage": { "@type": "WebPage", "@id": "https://elizabethsherman.com/how-to-stop-eating-blog-post/" }, "about": [ "Overeating after the holidays", "Non-diet approach", "Midlife health habits", "Perimenopause and menopause cravings", "Restrict-binge-regret cycle", "Nighttime snacking", "Mindless eating" ], "keywords": [ "how to stop overeating after the holidays without dieting", "stop post-holiday overeating", "why do I keep snacking when I'm not hungry", "how to stop nighttime snacking on the couch", "how to stop the restrict binge regret cycle", "how to control cravings in perimenopause", "what to do at the 3pm slump instead of food", "how to build self trust around food", "hunger vs cravings", "non-diet reset after holidays" ], "hasPart": [ { "@id": "https://elizabethsherman.com/how-to-stop-eating-blog-post/#howto" } ], "mentions": [ { "@type": "Event", "name": "How to Stop Overeating without Going on a Diet (Workshop)", "eventAttendanceMode": "https://schema.org/OnlineEventAttendanceMode", "eventStatus": "https://schema.org/EventScheduled", "startDate": "2026-01-13T14:00:00-05:00", "location": { "@type": "VirtualLocation", "url": "https://elizabethsherman.com/stop-overeating" } } ] }, { "@type": "HowTo", "@id": "https://elizabethsherman.com/how-to-stop-eating-blog-post/#howto", "name": "How to Stop Overeating After the Holidays Without Going on a Diet", "description": "A practical, non-diet process to reduce post-holiday overeating by pausing out of autopilot, building self-trust with treats, and ending the restrict-binge-regret cycle.", "step": [ { "@type": "HowToStep", "name": "Name your two high-risk eating windows", "text": "Identify the two most predictable times you overeat (commonly the 3pm slump and after-dinner couch time). Write them down so you can plan for them." }, { "@type": "HowToStep", "name": "Ask the one question that interrupts autopilot", "text": "When you’re in the pantry or reaching for a snack, ask: “Am I hungry?” If yes, eat a normal snack/meal. If no, continue to the next step." }, { "@type": "HowToStep", "name": "Identify what you actually need (if you’re not hungry)", "text": "Choose the real reason you’re there: habit/autopilot, boredom, tiredness, or relief/comfort (“I deserve this”). Naming it reduces urgency." }, { "@type": "HowToStep", "name": "Use a 2-minute non-food relief option", "text": "Give your brain a payoff that isn’t food: make tea and sit down, take a 5-minute walk, stretch on the floor, shower, or text someone. Then decide again." }, { "@type": "HowToStep", "name": "Make treats intentional (so they stop feeling urgent)", "text": "Plan a treat on purpose instead of only eating it in reaction to cravings. Put it on a plate, sit down, and eat it without multitasking." }, { "@type": "HowToStep", "name": "Build a repeatable day instead of a strict day", "text": "Eat enough at meals so you’re not relying on willpower at night. 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": "FAQPage", "@id": "https://elizabethsherman.com/what-to-eat-when-nothing-sounds-good/#faq", "mainEntity": [ { "@type": "Question", "@id": "https://elizabethsherman.com/what-to-eat-when-nothing-sounds-good/#faq1", "name": "What should I eat when I’m tired and nothing sounds good?", "acceptedAnswer": { "@type": "Answer", "text": "Pick something that’s mostly assembly, not from-scratch cooking. Use a “good enough” plate: protein + something colorful + something filling (rotisserie chicken + bag salad + bread counts)." } }, { "@type": "Question", "@id": "https://elizabethsherman.com/what-to-eat-when-nothing-sounds-good/#faq2", "name": "How do I make dinner when I have zero energy and a messy kitchen?", "acceptedAnswer": { "@type": "Answer", "text": "Lower the requirement. Choose a one-pan (or zero-pan) option: store-made soup + salad kit, or microwave rice + frozen veggies + pre-cooked protein. If the kitchen is a disaster, dinner doesn’t get to be complicated." } }, { "@type": "Question", "@id": "https://elizabethsherman.com/what-to-eat-when-nothing-sounds-good/#faq3", "name": "Is it okay to order DoorDash if I’m trying to eat healthier?", "acceptedAnswer": { "@type": "Answer", "text": "Yes. The issue isn’t takeout—it’s unplanned takeout when you’re hungry and fried. Plan your order ahead of time and decide your simple add-on (veg side, extra protein, split it for tomorrow, etc.)." } }, { "@type": "Question", "@id": "https://elizabethsherman.com/what-to-eat-when-nothing-sounds-good/#faq4", "name": "How do I stop abandoning my meal plan halfway through the week?", "acceptedAnswer": { "@type": "Answer", "text": "Stop planning like Monday-you and Thursday-you have the same energy. Do a one-week “plan vs reality” check, plan fewer from-scratch meals, and choose one new recipe max." } }, { "@type": "Question", "@id": "https://elizabethsherman.com/what-to-eat-when-nothing-sounds-good/#faq5", "name": "What are “healthy convenience foods” I can buy at the grocery store?", "acceptedAnswer": { "@type": "Answer", "text": "Anything that removes friction: pre-cut veggies, bagged salads, rotisserie chicken, pre-marinated proteins, frozen vegetables, canned beans, and store-made soups." } }, { "@type": "Question", "@id": "https://elizabethsherman.com/what-to-eat-when-nothing-sounds-good/#faq6", "name": "Why do I crave takeout at night even when I have food at home?", "acceptedAnswer": { "@type": "Answer", "text": "Because you’re often craving relief, not a specific food. After a day full of decisions, your brain wants the easiest, most rewarding option—which is why planning dinner earlier helps." } }, { "@type": "Question", "@id": "https://elizabethsherman.com/what-to-eat-when-nothing-sounds-good/#faq7", "name": "How do I meal plan without meal prepping a bunch of containers?", "acceptedAnswer": { "@type": "Answer", "text": "Meal planning is deciding, not bulk-cooking. Your plan can include grocery shortcuts, leftovers, and planned takeout. The goal is fewer decisions at 6:30pm." } }, { "@type": "Question", "@id": "https://elizabethsherman.com/what-to-eat-when-nothing-sounds-good/#faq8", "name": "What’s a realistic meal plan for perimenopause or menopause fatigue?", "acceptedAnswer": { "@type": "Answer", "text": "A plan that assumes sleep and energy may be inconsistent. Use more tired-night defaults, fewer from-scratch meals, and at least one planned low-effort night midweek." } }, { "@type": "Question", "@id": "https://elizabethsherman.com/what-to-eat-when-nothing-sounds-good/#faq9", "name": "What if my family won’t help and I’m resentful about dinner?", "acceptedAnswer": { "@type": "Answer", "text": "Start specific: “Chop the veg,” “Start the rice,” or “You own Wednesday dinner.” Then let it be good enough. The goal is a lighter load, not a perfect production." } }, { "@type": "Question", "@id": "https://elizabethsherman.com/what-to-eat-when-nothing-sounds-good/#faq10", "name": "What’s the simplest “good enough” dinner formula?", "acceptedAnswer": { "@type": "Answer", "text": "Protein + produce + something filling. Mix and match based on what you have (chicken + bag salad + tortilla; eggs + frozen veg + toast; beans + salsa + rice)." } } ] }, { "@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? What actually happened? Why didn’t they match?" }, { "@type": "HowToStep", "@id": "https://elizabethsherman.com/what-to-eat-when-nothing-sounds-good/#step-2", "position": 2, "name": "Pick your weekly number (don’t get overzealous).", "text": "If you currently cook 2 nights, plan 3. Plan for your real week, not your fantasy week." }, { "@type": "HowToStep", "@id": "https://elizabethsherman.com/what-to-eat-when-nothing-sounds-good/#step-3", "position": 3, "name": "Choose ONE new recipe max.", "text": "Everything else should be repeatable and autopilot, especially on tired nights." }, { "@type": "HowToStep", "@id": "https://elizabethsherman.com/what-to-eat-when-nothing-sounds-good/#step-4", "position": 4, "name": "Build your “Tired-Night Menu” (3 lists).", "text": "Make three lists: grocery helpers (pre-cut veg, bag salads, pre-marinated proteins), pantry/freezer fallbacks (frozen veg + protein + sauce + leftover rice), and planned takeout orders decided ahead of time." }, { "@type": "HowToStep", "@id": "https://elizabethsherman.com/what-to-eat-when-nothing-sounds-good/#step-5", "position": 5, "name": "Match meals to your real week.", "text": "Early week: higher-effort meals. Late week: low-effort, casual meals (tacos, burgers, bowls, breakfast-for-dinner)." }, { "@type": "HowToStep", "@id": "https://elizabethsherman.com/what-to-eat-when-nothing-sounds-good/#step-6", "position": 6, "name": "Add a “vegetable insurance policy.”", "text": "Keep frozen or canned vegetables on hand. Microwave-steam a bag of veggies while dinner heats or arrives." }, { "@type": "HowToStep", "@id": "https://elizabethsherman.com/what-to-eat-when-nothing-sounds-good/#step-7", "position": 7, "name": "Reduce the invisible load (without making it a marriage post).", "text": "Give one person one clear job: “Start the rice,” “Chop the veg,” “Pick the side,” or “You own Wednesday.”" }, { "@type": "HowToStep", "@id": "https://elizabethsherman.com/what-to-eat-when-nothing-sounds-good/#step-8", "position": 8, "name": "Debrief weekly (2 minutes).", "text": "Keep what worked. Remove what didn’t. Your plan is a living document." } ] }, { "@type": "Article", "@id": "https://elizabethsherman.com/what-to-eat-when-nothing-sounds-good/#article", "headline": "What to Eat When Nothing Sounds Good", "description": "Too tired to cook and nothing sounds good? Use a low-energy dinner plan—grocery shortcuts, pantry fallbacks, and planned takeout—so you eat well without stress.", "datePublished": "2025-12-15", "author": { "@id": "https://elizabethsherman.com/#person" }, "about": [ "meal planning", "decision fatigue", "midlife health", "perimenopause", "low-effort dinners", "weight-neutral nutrition" ], "keywords": [ "what to eat when nothing sounds good", "quick meals when too tired to cook", "meal planning for tired nights", "decision fatigue dinner", "perimenopause fatigue meals", "healthy convenience foods", "planned takeout" ], "mainEntityOfPage": { "@type": "WebPage", "@id": "https://elizabethsherman.com/what-to-eat-when-nothing-sounds-good/" } }, ] } </script>  <script type="application/ld+json"> { "@context": "https://schema.org", "@graph": [ { "@type": "WebPage", "@id": "https://elizabethsherman.com/why-do-i-overeat-on-weekends/#webpage", "url": "https://elizabethsherman.com/why-do-i-overeat-on-weekends/", "name": "Why Do I Overeat on Weekends? 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? Learn why it happens—use an Observation Log, pick your Weekend Profile, and make one B-minus tweak that actually sticks.", "author": { "@id": "https://elizabethsherman.com/#/schema/person/elizabeth-sherman" }, "datePublished": "2025-12-13", "inLanguage": "en-US", "mainEntityOfPage": { "@id": "https://elizabethsherman.com/why-do-i-overeat-on-weekends/#webpage" }, "about": [ { "@type": "Thing", "name": "Weekend overeating" }, { "@type": "Thing", "name": "Non-diet behavior change" }, { "@type": "Thing", "name": "Habit formation" }, { "@type": "Thing", "name": "Perimenopause and menopause appetite changes" } ], "keywords": [ "why do I overeat on weekends", "weekend overeating", "how to stop weekend overeating without dieting", "why are weekends so hard to eat healthy", "weekday angel weekend raccoon", "weekend eating habits for women in perimenopause", "how to handle date night without overeating", "how to reset after weekend overeating" ] }, { "@type": "FAQPage", "@id": "https://elizabethsherman.com/why-do-i-overeat-on-weekends/#faq", "mainEntityOfPage": { "@id": "https://elizabethsherman.com/why-do-i-overeat-on-weekends/#webpage" }, "inLanguage": "en-US", "mainEntity": [ { "@type": "Question", "@id": "https://elizabethsherman.com/why-do-i-overeat-on-weekends/#q1", "name": "Why do I eat so much more on weekends even when I’m “good” during the week?", "url": "https://elizabethsherman.com/why-do-i-overeat-on-weekends/#faq-why-do-i-eat-so-much-more-on-weekends", "acceptedAnswer": { "@type": "Answer", "text": "Weekdays have structure; weekends remove it. When routine drops, your brain defaults to convenience, reward, and connection—unless you add one small support that fits your weekend." } }, { "@type": "Question", "@id": "https://elizabethsherman.com/why-do-i-overeat-on-weekends/#q2", "name": "Is weekend overeating a willpower problem or a routine problem?", "url": "https://elizabethsherman.com/why-do-i-overeat-on-weekends/#faq-willpower-or-routine", "acceptedAnswer": { "@type": "Answer", "text": "Most of the time it’s a cue-and-routine problem, not willpower. Your environment changes (schedule, people, fatigue, alcohol), so your eating changes too." } }, { "@type": "Question", "@id": "https://elizabethsherman.com/why-do-i-overeat-on-weekends/#q3", "name": "How do I stop the “Friday night starts the weekend spiral” thing?", "url": "https://elizabethsherman.com/why-do-i-overeat-on-weekends/#faq-friday-night-spiral", "acceptedAnswer": { "@type": "Answer", "text": "Treat Friday night like one moment, not a verdict on the whole weekend. Pre-decide one support (drink plan, veggie starter, protein-forward entrée) so dinner out doesn’t become a 48-hour sequel." } }, { "@type": "Question", "@id": "https://elizabethsherman.com/why-do-i-overeat-on-weekends/#q4", "name": "What’s the first step if I don’t want to diet but I want weekends to feel better?", "url": "https://elizabethsherman.com/why-do-i-overeat-on-weekends/#faq-first-step", "acceptedAnswer": { "@type": "Answer", "text": "Start with observation, not restriction. Track one normal weekend with an Observation Log (time, what, why, and “will I remember this?”), then choose one tiny B-minus tweak for next weekend." } }, { "@type": "Question", "@id": "https://elizabethsherman.com/why-do-i-overeat-on-weekends/#q5", "name": "How do I eat healthier on weekends when I don’t want a rigid plan?", "url": "https://elizabethsherman.com/why-do-i-overeat-on-weekends/#faq-no-rigid-plan", "acceptedAnswer": { "@type": "Answer", "text": "Use flexible structure: one repeatable support that works in multiple situations. Pick one anchor (like a veggie starter when eating out or protein at your first meal) and keep it B-minus on purpose." } }, { "@type": "Question", "@id": "https://elizabethsherman.com/why-do-i-overeat-on-weekends/#q6", "name": "Why do I snack all day on weekends?", "url": "https://elizabethsherman.com/why-do-i-overeat-on-weekends/#faq-snack-all-day", "acceptedAnswer": { "@type": "Answer", "text": "Weekend grazing is often under-eating real meals, fatigue, or emotional regulation. Try one real meal earlier, portion sit-down snacks, and ask whether you’re hungry—or tired, bored, or restless." } }, { "@type": "Question", "@id": "https://elizabethsherman.com/why-do-i-overeat-on-weekends/#q7", "name": "Why do I crave “fun foods” more in perimenopause or menopause?", "url": "https://elizabethsherman.com/why-do-i-overeat-on-weekends/#faq-perimenopause-cravings", "acceptedAnswer": { "@type": "Answer", "text": "Midlife can bring more stress and sleep disruption, which can amplify cravings and lower patience for effort. Also, if weekdays are rigid, weekends become the release valve—so intentional treats and better recovery support matter." } }, { "@type": "Question", "@id": "https://elizabethsherman.com/why-do-i-overeat-on-weekends/#q8", "name": "How do I enjoy date night, brunch, or social events without feeling out of control?", "url": "https://elizabethsherman.com/why-do-i-overeat-on-weekends/#faq-social-events", "acceptedAnswer": { "@type": "Answer", "text": "Keep the ritual; add one support. Decide your anchor (veggie side, shared salad, protein-first), slow alcohol, and use a simple script like: “I’m here to enjoy this—not to recover from it tomorrow.”" } }, { "@type": "Question", "@id": "https://elizabethsherman.com/why-do-i-overeat-on-weekends/#q9", "name": "How do I reset after weekend overeating without starting over Monday?", "url": "https://elizabethsherman.com/why-do-i-overeat-on-weekends/#faq-reset-without-monday", "acceptedAnswer": { "@type": "Answer", "text": "Skip punishment; it fuels rebound. Reset with steady basics for 24–48 hours: hydrate, eat normal meals with protein and produce, walk gently, sleep earlier, and pick one tweak based on what drove your weekend." } } ] }, { "@type": "HowTo", "@id": "https://elizabethsherman.com/why-do-i-overeat-on-weekends/#howto", "name": "How to Stop Overeating on Weekends Without Diet Rules", "description": "A simple, non-diet method: observe one normal weekend, spot your patterns, match your Weekend Profile, and make one small B-minus upgrade you can repeat.", "inLanguage": "en-US", "mainEntityOfPage": { "@id": "https://elizabethsherman.com/why-do-i-overeat-on-weekends/#webpage" }, "step": [ { "@type": "HowToStep", "name": "Pick a normal weekend (not your “perfect” weekend).", "text": "Choose a real weekend with your usual plans and unpredictability. The goal is data, not performance.", "url": "https://elizabethsherman.com/why-do-i-overeat-on-weekends/#step-1-pick-a-normal-weekend" }, { "@type": "HowToStep", "name": "Use the Observation Log for every eating moment.", "text": "Write the time, what you ate, why you chose it, and “Will I remember eating this?” for meals, snacks, and drive-by bites.", "url": "https://elizabethsherman.com/why-do-i-overeat-on-weekends/#step-2-observation-log" }, { "@type": "HowToStep", "name": "On Sunday night, circle repeats (your top 1–2 drivers).", "text": "Look for patterns like convenience, fatigue, social cues, alcohol permission, boredom, or “nothing sounds good.”", "url": "https://elizabethsherman.com/why-do-i-overeat-on-weekends/#step-3-circle-repeats" }, { "@type": "HowToStep", "name": "Match yourself to one Weekend Profile.", "text": "Choose the best fit: Convenience Craver, Sensation Seeker, Reward Releaser, or Identity Weekender.", "url": "https://elizabethsherman.com/why-do-i-overeat-on-weekends/#step-4-weekend-profile" }, { "@type": "HowToStep", "name": "Choose ONE B-minus upgrade for next weekend.", "text": "Pick one tiny change that feels doable, not dramatic. Small and repeatable beats perfect and fragile.", "url": "https://elizabethsherman.com/why-do-i-overeat-on-weekends/#step-5-b-minus-upgrade" }, { "@type": "HowToStep", "name": "Add a 10-minute support move (prep, purchase, or script).", "text": "Set up your environment so the better choice is easier to bump into—like pre-made salads, grab-and-go protein, or a simple restaurant script.", "url": "https://elizabethsherman.com/why-do-i-overeat-on-weekends/#step-6-support-move" }, { "@type": "HowToStep", "name": "Repeat one more weekend if you want clearer patterns.", "text": "Run the same process again. Clarity compounds fast when you repeat the same simple method.", "url": "https://elizabethsherman.com/why-do-i-overeat-on-weekends/#step-7-repeat" } ] }, ] } </script> <script type="application/ld+json"> { "@context": "https://schema.org", "@graph": [ { "@type": "Person", "@id": "https://elizabethsherman.com/#person", "name": "Elizabeth Sherman", "url": "https://elizabethsherman.com", "sameAs": ["https://www.instagram.com/elizabethsherman/"] }, { "@type": "BlogPosting", "@id": "https://elizabethsherman.com/why-you-cant-stop-eating-at-night/#article", "headline": "Why You Can't Stop Eating at Night (and How to Change It in Midlife)", "description": "Nighttime eating in midlife isn't a willpower problem—it's a habit loop shaped by stress, hormones, and relief.", "author": { "@id": "https://elizabethsherman.com/#person" }, "datePublished": "2025-12-12", "image": "https://elizabethsherman.com/wp-content/uploads/your-image-url.jpg", "publisher": { "@type": "Organization", "name": "Elizabeth Sherman", "logo": { "@type": "ImageObject", "url": "https://elizabethsherman.com/logo.png" } }, "mainEntityOfPage": { "@type": "WebPage", "@id": "https://elizabethsherman.com/why-you-cant-stop-eating-at-night/" }, "mainEntity": [ { "@type": "FAQPage", "@id": "https://elizabethsherman.com/why-you-cant-stop-eating-at-night/#faq", "mainEntity": [ { "@type": "Question", "name": "Why can't I stop eating at night even though I have great willpower during the day?", "acceptedAnswer": { "@type": "Answer", "text": "You're not losing willpower at 9:30 p.m. – your brain is exhausted and following a well-practiced habit loop." } }, { "@type": "Question", "name": "Is nighttime eating always emotional eating, or can it be real hunger?", "acceptedAnswer": { "@type": "Answer", "text": "It can be both. Sometimes you are genuinely under-fueled... and other times it is for comfort." } } ] }, { "@type": "HowTo", "@id": "https://elizabethsherman.com/why-you-cant-stop-eating-at-night/#howto", "name": "How to Start Changing Your Nighttime Eating Habit", "step": [ { "@type": "HowToStep", "name": "Write your evening script", "text": "For one night, simply observe what happens between dinner and sleep." } ] } ] } ] } </script><script type="application/ld+json"> { "@context": "https://schema.org", "@graph": [ { "@type": "Person", "@id": "https://elizabethsherman.com/#person", "name": "Elizabeth Sherman", "url": "https://elizabethsherman.com", "sameAs": ["https://www.instagram.com/elizabethsherman/"] }, { "@type": "Article", "@id": "https://elizabethsherman.com/build-a-health-foundation/#article", "headline": "Stop Starting Over: How to Build a Health Foundation That Survives Real Life", "description": "Learn why health is the foundation that supports everything you do, and how midlife women can build flexible, sustainable habits that bend with real life.", "image": "https://elizabethsherman.com/wp-content/uploads/2025/11/Cover-Images-1-e1763498067161.jpg", "author": { "@id": "https://elizabethsherman.com/#person" }, "datePublished": "2025-11-25", "mainEntityOfPage": { "@type": "WebPage", "@id": "https://elizabethsherman.com/build-a-health-foundation/" }, "mainEntity": [ { "@type": "FAQPage", "@id": "https://elizabethsherman.com/build-a-health-foundation/#faq", "mainEntity": [ { "@type": "Question", "name": "What does it mean for health to be the \"foundation\" of my life?", "acceptedAnswer": { "@type": "Answer", "text": "It means your health habits are the base that supports everything else—your mood, decisions, productivity, energy, and emotional resilience. When the base is steady, everything else becomes easier." } }, { "@type": "Question", "name": "How do I build a health routine that fits my real schedule?", "acceptedAnswer": { "@type": "Answer", "text": "Use flexible time blocks instead of rigid schedules, anchor habits to things you already do, and include Plan A, B, and C versions so your routine survives busy weeks." } }, { "@type": "Question", "name": "What are the most important habits for women in midlife?", "acceptedAnswer": { "@type": "Answer", "text": "Focus on simple habits in three categories: food, movement, and energy. Choose habits that help you feel grounded and steady during real life." } }, { "@type": "Question", "name": "How do I stay consistent when life gets busy?", "acceptedAnswer": { "@type": "Answer", "text": "Use 'good enough' versions of each habit—your Rescue Map—so you are never starting from zero. Choose the smallest version of your habit and keep going." } }, { "@type": "Question", "name": "What's the first step to creating a flexible, sustainable health plan?", "acceptedAnswer": { "@type": "Answer", "text": "Start by tracking your natural energy rhythm for 2–3 days. Build your habits where they fit the easiest instead of forcing them into your hardest part of the day." } }, { "@type": "Question", "name": "How do I get back on track after falling off my routine?", "acceptedAnswer": { "@type": "Answer", "text": "Don't start over. Start again. Choose a tiny version of your habit and resume from where you are rather than waiting for the perfect time." } }, { "@type": "Question", "name": "How can I take care of my health without dieting?", "acceptedAnswer": { "@type": "Answer", "text": "Focus on nourishment rather than restriction. Prioritize protein and produce, movement for vitality, and small consistent habits rather than calorie counting or weight-loss rules." } } ] }, { "@type": "HowTo", "@id": "https://elizabethsherman.com/build-a-health-foundation/#howto", "name": "How to Build Health as Your Foundation", "description": "A step-by-step method for midlife women to build health habits that fit real life using foundations, flexible rhythms, and self-trust.", "step": [ { "@type": "HowToStep", "name": "Track your energy rhythm", "text": "Observe your natural energy patterns for 2–3 days in morning, midday, afternoon, and evening blocks." }, { "@type": "HowToStep", "name": "Identify your foundation habits", "text": "Choose one tiny habit for each category: food, movement, and energy." }, { "@type": "HowToStep", "name": "Build your Weekly Rhythm Map", "text": "Place habits where they fit most naturally rather than forcing them into difficult parts of your day." } ] } ] } ] } </script><script type="application/ld+json"> { "@context": "https://schema.org", "@graph": [ { "@type": "Person", "@id": "https://elizabethsherman.com/#person", "name": "Elizabeth Sherman", "url": "https://elizabethsherman.com", "sameAs": ["https://www.instagram.com/elizabethsherman/"] }, { "@type": "Article", "@id": "https://elizabethsherman.com/holiday-pressure-is-real-how-to-stay-grounded/#article", "headline": "Holiday Pressure Is Real: How to Stay Grounded Without Dieting", "description": "Holiday pressure feels overwhelming for midlife women because the season stacks emotional labor, disrupted routines, nostalgia, food pushers, and constant decision-making on top of an already taxed nervous system.", "author": { "@id": "https://elizabethsherman.com/#person" }, "image": "https://elizabethsherman.com/wp-content/uploads/2025/11/Cover-Images.jpg", "datePublished": "2024-11-01", "dateModified": "2024-11-01", "mainEntityOfPage": { "@type": "WebPage", "@id": "https://elizabethsherman.com/holiday-pressure-is-real-how-to-stay-grounded/" }, "mainEntity": [ { "@type": "FAQPage", "@id": "https://elizabethsherman.com/holiday-pressure-is-real-how-to-stay-grounded/#faq", "mainEntity": [ { "@type": "Question", "name": "Why are the holidays especially triggering for midlife women?", "acceptedAnswer": { "@type": "Answer", "text": "The holidays are triggering for midlife women because the season layers emotional labor, disrupted routines, nostalgia, family expectations, and social pressure on top of a nervous system that is already managing stress, hormone shifts, and decision fatigue." } }, { "@type": "Question", "name": "How do I handle holiday food pushers without feeling rude?", "acceptedAnswer": { "@type": "Answer", "text": "Use warm, clear scripts such as: 'Everything looks wonderful—I am all set for now,' or 'I am pacing myself tonight so I can feel good tomorrow.' Kindness plus clarity preserves your boundaries and the relationship." } }, { "@type": "Question", "name": "What causes me to lose my healthy habits during the holidays?", "acceptedAnswer": { "@type": "Answer", "text": "Stress, irregular schedules, poor sleep, travel, alcohol, emotional labor, and the belief that 'it is the holidays, I will fix it in January' all make habits harder to maintain. It is not a discipline issue—it is the environment." } }, { "@type": "Question", "name": "How can I enjoy holiday food without going overboard?", "acceptedAnswer": { "@type": "Answer", "text": "Use the Worth It? tool: enjoy the foods you truly love and skip the filler items. This is discernment, not restriction. Combine that with bare minimum habits—water, sleep, protein, movement—to stay grounded." } }, { "@type": "Question", "name": "What is the first step to staying grounded during holiday stress?", "acceptedAnswer": { "@type": "Answer", "text": "Decide how you want to feel tomorrow. When you set an intention for the morning-after, you make more aligned decisions in the moment—without dieting or restricting." } }, { "@type": "Question", "name": "How do I recover after a holiday binge without dieting?", "acceptedAnswer": { "@type": "Answer", "text": "Hydrate, move gently, eat a normal balanced meal, and return to your bare minimum habits. Avoid overcorrecting or punishing yourself. Your body benefits more from rhythm than restriction." } }, { "@type": "Question", "name": "What are simple habits I can keep during chaotic holiday weeks?", "acceptedAnswer": { "@type": "Answer", "text": "Choose three: drink water before coffee, eat a vegetable daily, take a 10-minute walk, have a protein-rich breakfast, or go to bed 30 minutes earlier. These small habits regulate energy and stress." } }, { "@type": "Question", "name": "How do I stop using food to cope with holiday emotions?", "acceptedAnswer": { "@type": "Answer", "text": "Pause, name the emotion, and meet the underlying need—rest, connection, quiet, or space. Food is a coping mechanism, not a character flaw. When you attend to the real need, the urge softens." } }, { "@type": "Question", "name": "How do I set boundaries with family around food or alcohol?", "acceptedAnswer": { "@type": "Answer", "text": "Use kind, concise scripts such as: 'That looks wonderful—I am all set,' or 'I am being intentional with alcohol this year.' Practice them ahead of time to reduce social pressure in the moment." } }, { "@type": "Question", "name": "How do I stay consistent when traveling or hosting?", "acceptedAnswer": { "@type": "Answer", "text": "Anchor to your bare minimums: water, sleep, simple movement, and one grounding moment of choice. Perfection is unnecessary; rhythm is what keeps you steady." } } ] }, { "@type": "HowTo", "@id": "https://elizabethsherman.com/holiday-pressure-is-real-how-to-stay-grounded/#howto", "name": "How to Stay Grounded During Holiday Pressure", "description": "A three-step plan midlife women can use to stay grounded, present, and intentional during the holiday season—without dieting.", "step": [ { "@type": "HowToStep", "name": "Step 1: Name Your Holiday Pressure Point", "text": "Identify what derails you: food pushers, nostalgia eating, stress, lack of structure, perfectionism, or social pressure." }, { "@type": "HowToStep", "name": "Step 2: Choose Your Bare Minimums", "text": "Pick 3–5 simple habits such as drinking water before coffee, a daily vegetable, 10-minute walk, protein-rich breakfast, or earlier bedtime." }, { "@type": "HowToStep", "name": "Step 3: Prepare for One Hard Moment", "text": "Visualize the most challenging moment at your next event and choose a supportive script or boundary to use." } ] } ] } ] } </script><script type="application/ld+json"> { "@context": "https://schema.org", "@type": "Product", "name": "Night Time Eating Playbook", "description": "A $19 neuroscience-based digital playbook that helps midlife women unwind nighttime eating by understanding habit loops, emotional triggers, and unmet needs. Includes a PDF guide, 9-part video series, guided meditations, and worksheets. Flexible, shame-free, and designed to bend with real life.", "sku": "NTEP-001", "mpn": "NTEP-19A", "image": "https://elizabethsherman.com/wp-content/uploads/2025/11/NIght-Time-Eating-Cover-Images.jpg", "offers": { "@type": "Offer", "priceCurrency": "USD", "price": "19.00", "availability": "https://schema.org/InStock", "url": "https://elizabethsherman.com/night-time-eating-playbook", "itemCondition": "https://schema.org/NewCondition" }, "audience": { "@type": "PeopleAudience", "name": "Midlife Women", "suggestedAge": { "@type": "QuantitativeValue", "minValue": "40", "maxValue": "65" } }, "aggregateRating": { "@type": "AggregateRating", "ratingValue": "5.0", "reviewCount": "3" }, "isAccessibleForFree": "False", "learningResourceType": "Playbook", "hasPart": [ {"@type": "CreativeWork", "name": "Worksheets & Tools"}, {"@type": "Publication", "name": "Digital Guidebook"} ], "creator": { "@type": "Person", "name": "Elizabeth Sherman", "url": "https://elizabethsherman.com/about/elizabeth-sherman/" } } </script> <script type="application/ld+json"> { "@context": "https://schema.org", "@type": "Product", "name": "The Weekend Eating Playbook", "description": "A flexible, awareness-based weekend eating system for midlife women. Helps identify weekend eating patterns, reduce overeating, and build sustainable habits without dieting or restriction.", "sku": "WEP-001", "mpn": "WEP-001", "image": "https://elizabethsherman.com/wp-content/uploads/weekend-eating-playbook-cover.jpg", "offers": { "@type": "Offer", "priceCurrency": "USD", "price": "19.00", "availability": "https://schema.org/InStock", "url": "https://elizabethsherman.com/weekend-eating-playbook", "itemCondition": "https://schema.org/NewCondition" }, "audience": { "@type": "PeopleAudience", "name": "Midlife Women", "suggestedAge": { "@type": "QuantitativeValue", "minValue": "40", "maxValue": "65" } }, "aggregateRating": { "@type": "AggregateRating", "ratingValue": "5.0", "reviewCount": "3" }, "isAccessibleForFree": "False", "learningResourceType": "Playbook", "hasPart": [ {"@type": "CreativeWork", "name": "Worksheets & Tools"}, {"@type": "Publication", "name": "Digital Guidebook PDF"} ], "creator": { "@type": "Person", "name": "Elizabeth Sherman", "url": "https://elizabethsherman.com" } } </script> <script type="application/ld+json"> { "@context": "https://schema.org", "@type": "Product", "name": "Meal Planning Playbook", "description": "The Meal Planning Playbook is a flexible, capacity-aware meal planning system designed for midlife women who are tired of rigid plans that fall apart by Wednesday. Instead of forcing you into an all-or-nothing routine, it helps you build a realistic rhythm with food that matches your energy, schedule, and season of life. Through a guided PDF, video series, and practical worksheets, you’ll learn how to clear mental and kitchen clutter, plan from your true capacity, use partial prep and smart tools, and reflect without shame so your plan gets easier and more aligned over time. The playbook also includes the Mix & Match Meals Builder bonus, a no-recipe framework that lets you create fast, satisfying meals from what you already have on hand, so dinner feels doable even on your busiest days.", "sku": "MPPB-001", "mpn": "MPPB-MPN-001", "image": "https://elizabethsherman.com/wp-content/uploads/2025/11/11-1024x576.png", "offers": { "@type": "Offer", "priceCurrency": "USD", "price": "19.00", "availability": "https://schema.org/InStock", "url": "https://elizabethsherman.com/meal-planning-playbook", "itemCondition": "https://schema.org/NewCondition" }, "audience": { "@type": "PeopleAudience", "name": "Midlife Women", "suggestedAge": { "@type": "QuantitativeValue", "minValue": "40", "maxValue": "65" } }, "aggregateRating": { "@type": "AggregateRating", "ratingValue": "5.0", "reviewCount": "3" }, "isAccessibleForFree": "False", "learningResourceType": "Playbook", "hasPart": [ { "@type": "CreativeWork", "name": "Meal Planning Worksheets & Planning Tools" }, { "@type": "Publication", "name": "Meal Planning Playbook Digital Guidebook" }, { "@type": "CreativeWork", "name": "Mix & Match Meals Builder Bonus" } ], "creator": { "@type": "Person", "name": "Elizabeth Sherman", "url": "https://elizabethsherman.com" } } </script> <script type="application/ld+json"> { "@context": "https://schema.org", "@type": "Product", "name": "Life-Proof Your Health Playbook", "image": "https://elizabethsherman.com/wp-content/uploads/2025/11/Life-Proof-Your-Health-Playbook.png", "description": "A flexible, sustainable $19 digital playbook for midlife women who want health habits that bend with real life instead of breaking when things get busy. Includes a 40+ page PDF, worksheets, and quick-start tools designed to build self-trust and foundational habits.", "sku": "LPYH-001", "mpn": "LPYH-19-2024", "brand": { "@type": "Brand", "name": "Total Health by Elizabeth" }, "offers": { "@type": "Offer", "priceCurrency": "USD", "price": "19.00", "availability": "https://schema.org/InStock", "url": "https://elizabethsherman.com/life-proof-your-health-playbook", "priceValidUntil": "2026-12-31" }, "audience": { "@type": "PeopleAudience", "name": "Midlife Women", "suggestedAge": { "@type": "QuantitativeValue", "minValue": "40", "maxValue": "65" } }, "aggregateRating": { "@type": "AggregateRating", "ratingValue": "5.0", "reviewCount": "3" } } </script><script type="application/ld+json"> { "@context": "https://schema.org", "@type": "Product", "name": "Total Health Playbook Collection", "image": "https://elizabethsherman.com/wp-content/uploads/2025/11/Total-Health-Playbook-Collection-playbook-covers.png", "description": "The Total Health Playbook Collection is a $59 bundle of five digital playbooks designed for midlife women. Each playbook tackles a real-life challenge—from nighttime eating and weekend patterns to meal planning and holiday chaos—with printable PDFs and video walkthroughs.", "sku": "THPC-2025-BF", "mpn": "THPC-ELIZ-BF2025", "brand": { "@type": "Brand", "name": "Total Health by Elizabeth" }, "offers": { "@type": "Offer", "priceCurrency": "USD", "price": "59.00", "availability": "https://schema.org/InStock", "url": "https://elizabethsherman.com/black-friday-2025/", "priceValidUntil": "2026-12-31" }, "audience": { "@type": "PeopleAudience", "name": "Midlife Women", "suggestedAge": { "@type": "QuantitativeValue", "minValue": "40", "maxValue": "65" } }, "aggregateRating": { "@type": "AggregateRating", "ratingValue": "5.0", "reviewCount": "3" } } </script><script type="application/ld+json"> { "@context": "https://schema.org", "@type": "Product", "name": "The Feel Good Holiday Playbook", "image": "https://elizabethsherman.com/wp-content/uploads/2025/11/Cover-Images.jpg", "description": "The Feel Good Holiday Playbook is a $19 digital guide for midlife women who want a flexible, holiday-ready health system that bends with real life. Created by Master Certified Life & Health Coach Elizabeth Sherman, it helps women enjoy the holidays without guilt, restriction, or perfectionism.", "sku": "FGHP-001", "mpn": "FGHP-001", "brand": { "@type": "Brand", "name": "Total Health by Elizabeth" }, "author": { "@type": "Person", "name": "Elizabeth Sherman" }, "offers": { "@type": "Offer", "url": "https://elizabethsherman.com/feel-good-playbook", "priceCurrency": "USD", "price": "19.00", "availability": "https://schema.org/InStock" }, "audience": { "@type": "PeopleAudience", "name": "Midlife Women", "healthCondition": [ "Holiday stress", "Emotional eating", "Overeating", "Low energy during holidays" ], "suggestedAge": { "@type": "QuantitativeValue", "minValue": "40", "maxValue": "65" } }, "aggregateRating": { "@type": "AggregateRating", "ratingValue": "5.0", "reviewCount": "3" }, "review": [ { "@type": "Review", "reviewBody": "This Playbook helped me enjoy my holidays without the guilt spiral or Monday restarts. I finally had a system that worked with my life.", "author": { "@type": "Person", "name": "Michelle" } }, { "@type": "Review", "reviewBody": "The simple prompts helped me stay grounded and present. No more feeling out of control or punished by my own expectations.", "author": { "@type": "Person", "name": "Tara" } }, { "@type": "Review", "reviewBody": "For the first time, I ended the season proud of myself and not starting over in January. This Playbook changes everything.", "author": { "@type": "Person", "name": "Danielle" } } ] } </script> Transforming Knowing Into Doing

Total Health in Midlife Episode #164: I Know What to Do. I’m Just Not Doing It!

My journey from a health professional battling with my own vices to someone who preaches wellness wasn’t an overnight transformation. It began with a heart-wrenching wake-up call during my mother’s illness and led me down a path of discovery—realizing that knowledge alone isn’t enough to foster the change we seek. That’s why we’re unwrapping the … Continue reading Total Health in Midlife Episode #164: I Know What to Do. I’m Just Not Doing It!