Part 1 in the Runtex University Bucky & Bob Speaking Series My husband tells me that I eat more food than anyone that he knows. He’s probably right. I can eat large volume of food. I also remember as a kid going to an ice cream parlor with my sister. After I finished mine, I finished hers too. She looked at me & stated "Your stomach is a bottomless pit." Looking back, it’s really not a mystery to me that I ended up overweight, but also that I’ve devised a few really good strategies for being able to eat, not depriving myself & still being able to maintain my smaller size. 1) Don’t Drink Your Calories Have you seen the calorie counts on some of the Starbucks coffee drinks? A Venti Double Chocolaty Chip Frappuccino® Blended Crème has 670 Calories! That’s about a third of my calorie budget! Plus, in Read More . . .
Done with Dieting Episode #123: How People Pleasing Impacts Your Health
In this episode, I dive deep into the concept of people-pleasing and its impact on our health and well-being. I explore the challenges faced by women in saying no and how this behavior stems from avoiding conflict and the need to control others’ emotional responses. Throughout the episode, I share personal experiences with people pleasing and how it can manifest in various aspects of life. I also discuss the importance of setting boundaries, practicing self-compassion, and seeking coaching and support to overcome this tendency. Join me as I break down the effects of people pleasing and the importance of prioritizing our own needs over accommodating others, especially for women in midlife. Don’t forget to prioritize your well-being and have an amazing week! Chapter Summaries: Exploring People Pleasing (0:00:07) People pleasing is the tendency to prioritize other people’s needs and desires over our own, often at the cost of our well-being. Read More . . .
Done with Dieting BONUS Episode: Feel Good Sisterhood Announcement
The Feel Good Sisterhood is a small group coaching program for women who want to lose weight but are done with dieting. The program takes all of my teachings, tools, and resources from my 1:1 coaching & puts them together in a sequential format. We will be addressing diet, physical activity, and other topics as they pertain to caring for ourselves and the person we desire to be in the future. The program will have 3 different aspects: weekly coaching calls, a community space for support and accountability between calls, as well as weekly teachings and resources to support your goals. Learn More about the Feel Good Sisterhood at https://elizabethsherman.com/groupcoaching Listen to the Full Episode: Featured on the Show: Full Episode Transcript: Hey everyone, welcome to today’s episode. So, I wanted to create a short episode about the feel good sisterhood because the program will be open for enrollment soon. Read More . . .
Done with Dieting Episode #7: What’s it mean to Listen to your Body
We’re told that we should listen to our body. What does that even mean? Nobody ever taught me that. Was I missing from school that day? When I was on my quest to get my eating and desire for sweets under control, I was always amazed at people who could eat just one cookie. And so when I started talking to them about their eating habits, I learned that they paid attention to how food made them feel. It was something that I never thought about. Sure! I knew when I was hungry & occasionally I knew when I had overeaten, but when I started actually paying attention to my body, I learned that my body gave me subtle cues that were my body’s way of communicating with me about what it needed. Listening to your body is the first step in creating the awareness needed to decode the messages Read More . . .
Are plateaus your body’s braking system?
Losing weight is hard. But keeping it off seems to be even more difficult. When I started my weight loss journey, I was resolved to not become one of the statistics of folks who would regain their lost weight back. I had decided that I couldn’t afford to regain my lost weight. It was going to stick. That doesn’t mean that the road to my success was linear. I certainly had set backs, I did a lot of stupid things (and learned from them – you can read ALLLL about them here In the 7 Mistakes I made during my weight loss journey & the fixes to prevent you from doing the same). I emptied my wallet to buy supplements; I scoured every magazine to find my magic bullet (there isn’t any). I was tenacious. And for about 10 years, it was what I was singularly focused on – my weight. It really Read More . . .
Products & Services
General Health & Mindset 8 Basic Habits Guide & Checklist Health & fitness advice can be confusing. Which techniques will help you lose weight safely? Which things should I be doing on a daily basis? Which habits are best for maintaining my health and mobility as I age? If you’ve ever gotten overwhelmed with all of the health advice, and just want to get back to basics, you need the 8 Basic Things that Healthy People Do. In this guide, I’ve boiled down all of the health advice to 8 simple, easy to do habits. If you make these habits, you will be certain that you’re becoming healthier by the day! Health is a continuum. It shouldn’t be complicated or difficult. With this guide and checklist, you’ll have a great foundation of health & weight loss AND you’ll be able to lean into your new lifestyle – which is a better, Read More . . .
Happily Ever After
I love the TV show "The Biggest Loser". I don't really know why I like watching it so much, but I do. I'm amazed at the contestants losing 3 to 20 lbs on a weekly basis. It's fantastic to see the contestants get smaller and smaller and smaller & then see what they looked like at the beginning of the show. I really couldn't care less about the drama – I TiVo it for that same reason – so that I can skip over the overly dramatic TV crap – that way, I can get through a 60 minute show in less than 40 minutes. Although I was never as heavy as the folks who are on that show, I can relate to their struggles & am completely jealous that I didn't have a team of doctors, dietitians and personal trainers at my disposal when I went through my weight Read More . . .
Total Health in Midlife Episode #201: How to Stop Overeating Without Dieting
Are you tired of feeling like you’re constantly at war with food? Do you find yourself overeating, only to feel guilty afterward? In this episode, I reveal a simple but transformative approach to eating: learning how to ‘eat just enough.’ This practice has not only changed my life but has helped countless clients break free from the cycle of dieting and guilt. You’ll discover how to enjoy all your favorite foods while maintaining a healthy weight, without ever needing to diet again. And you will not feel restricted or deprived We’ll explore why traditional diets set you up for failure and why willpower alone isn’t the answer. I’ll introduce you to a powerful tool that helps you tune in to your body’s hunger signals, so you can stop relying on external rules about when or how much to eat. By learning to eat just enough, you can master the delicate Read More . . .
Total Health in Midlife Episode #200: Goals Are Just Guesses
Ever fail achieving a goal and then just want to forget about it? In this episode of the Total Health in Midlife podcast, I take the traditional approach to goal-setting and turn it on its head in favor of diving into what really matters: flexibility and authenticity. I opened up about my own journey—setting big, ambitious goals, only to realize that the real growth came when I allowed myself to change course. Let me challenge you to rethink how you’re setting goals. Are they truly in line with who you are today? We’ll explore the power of behavior-based goals—where daily actions, not just outcomes, take center stage. This shift can transform your sense of accomplishment, keeping you motivated and grounded in the present. I’ll share how releasing the pressure to achieve unrealistic expectations can lead to building sustainable habits and embracing change without the weight of guilt. After all, it’s Read More . . .
The Power of ‘Half-Assing’ Your Health: Why Perfection Isn’t Necessary for Progress
This article was written for and originally published on Sixty and Me Here Ever feel like you need to overhaul your entire life to get healthy? Have you ever found yourself putting off making changes because you can’t do it all perfectly? If this resonates, you’re not alone and many women just like you feel overwhelmed by health advice that seems to demand perfection. But what if I told you that you don’t need to be perfect to make real progress? In fact, embracing a ‘half-assed’ approach to your health might be the key to lasting change. Half-assing your health isn’t about lowering your standards. It’s about making consistent, manageable improvements that add up over time. Half-assing your health is about making progress, not striving for perfection. And it’s an approach that can lead to better health, more energy, and yes, even weight loss if that’s your goal. In this Read More . . .
Total Health in Midlife Episode #197: The Dangers of Diet Breaks
Are you stuck in the frustrating cycle of starting and stopping your health journey? Tune in to my latest episode as I uncover the real reasons behind this common struggle and share actionable strategies to break free once and for all. I explore the pitfalls of the “taking a break” mentality and emphasize the importance of prioritizing health over weight loss. Through inspiring stories, including that of my client Judy, I illustrate how embracing imperfect action and maintaining the bare minimum consistency can lead to lasting success. Learn how to shift your mindset from all-or-nothing to consistent, manageable actions, finding joy and balance in the process, so that healthy habits become a permanent, enjoyable part of your life. In this engaging discussion, I also tackle overcoming perfectionist thinking and adopting flexible approaches like B-minus habits. Discover how to nourish your body with delicious foods, engage in joyful movement, and create Read More . . .
Total Health in Midlife Episode #194: Longevity Secrets w/ Denise Stegall
Are you tired of feeling like your health is slipping away as you navigate midlife? In this episode of Total Health in Midlife, I sit down with Denise Stegall, a three-time best-selling author and “Longevity Concierge,” to explore how you can create a healthier, more fulfilling life without resorting to restrictive diets or punishing workouts. Denise offers practical, real-life advice on eating nourishing food without feeling deprived, making personalized health decisions that work for your unique lifestyle, and embracing accountability without shame. We also dive into how your mindset can unlock your health potential and the surprising impact social relationships have on your well-being. From the connection between oral health and Alzheimer’s to the importance of sleep and navigating social challenges, this episode is packed with eye-opening insights and actionable strategies to help you stop fighting your body and start working with it. Tune in to discover how to feel Read More . . .
Total Health in Midlife Episode #189: How to Stop Overeating
What if I told you that your struggle with overeating has nothing to do with willpower? In this episode of the Total Health and Midlife Podcast, I dive deep into the real reasons behind overeating, unraveling the myth that it’s simply about being “good” with food. Through personal stories and expert insights, I reveal why diets often fail and why we keep falling into the same patterns, despite our best efforts. But this isn’t just another episode about dieting—I introduce a radically different approach that doesn’t involve giving up the foods you love. Instead, I challenge listeners to rethink their relationship with food, focusing on understanding and unlearning the habits that have been setting them up for failure. If you’re tired of the constant battle with food and looking for a sustainable way to change your eating habits without guilt or shame, this episode offers a breakthrough perspective that could Read More . . .
Total Health in Midlife Episode #187: The Ultimate Guide to Protein for Midlife Women
Discover the secret to maintaining your vitality in your 40s, 50s, and after, as I uncover the transformative power of protein for women. In today’s episode of the Total Health in Midlife podcast, we’ll explore why protein is essential for muscle maintenance and healthy bones, skin, hair, and brain function. Learn how to combat the effects of sarcopenia, a common issue as we age, by ensuring adequate protein intake. I also emphasize the importance of animal-based proteins for their complete amino acid profiles and offer practical advice for those relying on plant-based sources to make mindful combinations. Packed with personal anecdotes and real-life success stories, this episode is brimming with actionable tips to boost your protein intake. I share strategies like meal planning, batch cooking, and making protein the star of every meal to help you stay energized and in control of your health. Take advantage of this opportunity to Read More . . .
Total Health in Midlife Episode #180: Overcoming Binge Eating: Brenda’s Story
In this inspiring episode of the Total Health in Midlife Podcast, Elizabeth interviews Brenda, a dedicated client who shares her journey to overcoming health challenges in her late 60s. Brenda’s story is a testament to the power of personalized coaching and mindset shifts. She discusses her struggles with weight gain, and binge eating, and how Elizabeth’s coaching helped her develop a healthier relationship with food and regain control of her health. Tune in to learn about the transformative journey Brenda embarked on and the valuable lessons she learned along the way. Chapter Summaries: Transformation Through Resilience and Mindful Eating (0:00:04) Brenda shares her journey from farm life to retirement, discussing weight gain during menopause, binge eating, and embracing mindful eating. Active Retirement and Coaching Program (0:16:10) Retirement, American Dream, group coaching, shared experiences, and sidecar coaching are discussed in this episode. Understanding and Overcoming Binging Behavior (0:21:45) Breaking free from Read More . . .
Relieve Menopause Symptoms with These Simple Tips
Are menopause symptoms taking a toll on your life? Discover how to manage them holistically with practical tips and personalized strategies. From understanding weight gain and reducing hot flashes to overcoming brain fog and boosting energy levels, our comprehensive guide covers it all. Learn how to break free from diet culture and embrace a balanced approach that truly works for your body. Ready to take control of your health? Read More . . .
Total Health in Midlife Episode #177: Why do I Need to Drink Water?
Listen in as I guide you through the essential yet often misunderstood world of ‘hydration.’ In this conversation, I unpack why the one-size-fits-all rule of “eight glasses a day” may not hold water for everyone, and instead, I offer insights into personalizing your intake for optimal health. I explore the critical roles that water plays in body function, energy, digestion, and cognitive performance, while also debunking common hydration myths. You’ll learn how to comfortably integrate water consumption into your daily routine and hear how this simple practice can aid in weight management, skin health, and the prevention of age-related issues. Then, we switch gears to the practical side of things, sharing personalized strategies for upping your water intake. You’ll hear from individuals like Patty, Dani, Carolee, and Jax, who’ve each found unique and sustainable ways to stay hydrated, from morning rituals to workplace games. I’ll also share my own methods, Read More . . .
Total Health in Midlife Episode #174: The Foundation v2.0
Unlock the secrets to your best health as I, Elizabeth Sherman, guide you through the eight basic habits that form the cornerstone of lifelong vitality. I’ve honed these practices through years of dedicated coaching, and now I’m bringing them straight to your ears with fresh insights and hands-on advice. Today’s episode is crammed with personal stories, like my own protein-packed journey during my bodybuilding days, and inspiring successes from women like Renee and Stephanie, who reshaped their relationship with food and their bodies by adhering to these foundational habits. Discover how subtle changes, like adjusting portion sizes and integrating movement into your routine, can have monumental effects on your physical and mental well-being. We wrap up with a heartfelt invitation to join a community that celebrates every step forward, where your smallest progress is met with the loudest cheers. This podcast isn’t just about listening—it’s about sparking action, embracing change, Read More . . .
Total Health in Midlife Episode #173: Purse Strings w/ Maggie Nielson & Barb Provost
Unlock the power of financial independence and shatter the myth that money management is solely a man’s world with Dr. Barb Provost and Maggie Nielsen of Purse Strings. Our latest conversation is a testament to the strength and resilience of women who are ready to take charge of their financial futures. We dive into the heart of personal finance, addressing the unique challenges women face from career breaks to longer life expectancies, and how these can be navigated with confidence and savvy planning. Through inspiring stories and practical advice, Barb and Maggie guide us on becoming financially fearless, regardless of life’s unexpected twists. Feel the electricity of empowerment as we tackle the discomfort and exclusion many women encounter within the financial services industry. We highlight the importance of seeking financial advisors who respect and understand the distinct financial journey women often face, reiterating the importance of being informed and involved Read More . . .
Total Health in Midlife Episode #172: The Paradox of Body Acceptance
Have you ever felt at war with your own reflection? Join me as we step into the emotional battleground of body image and acceptance, with a focus on the midlife experience. This episode is a heart-to-heart about the conflicting messages we receive on self-worth and physical appearance, dissecting how societal expectations can lead to feelings of inadequacy, and offering a compassionate space to explore these complex emotions. From personal anecdotes to the wider societal context, we navigate the intricacies of body neutrality, body positivity, and the Health at Every Size movement, providing a supportive backdrop for listeners facing similar journeys. Amidst the pressures of looking a certain way, especially during midlife, can we find peace with our changing bodies? Our conversation reveals the harsh realities of fatphobia but also unpacks the liberating philosophies that can lead us to self-compassion. As we dive into the paradoxes of striving for change while Read More . . .