Unlock the secrets to better health by incorporating more vegetables into your daily routine! In this episode of the Total Health and Midlife Podcast, I reveal how nutrient-rich vegetables can transform your well-being, aid in weight management, prevent diseases, and even regulate hormones.  Struggling with spoilage or feeling frustrated by minuscule restaurant portions?  I’ve got your back with practical tips to overcome these challenges and prioritize non-starchy vegetables for their low-calorie and high-nutrient profiles. I’ll also touch on balancing fruits and veggies to keep energy levels stable and how a colorful plate can naturally edge out less nutritious options. Discover creative strategies to make vegetables a staple in your meals. From smart storage solutions to tips on partial prep, this episode is overflowing with insights to make vegetables a seamless and enjoyable part of your diet. Tune in to start making lasting changes today! What You’ll Learn from this Episode Read More . . .

Ever find yourself struggling to stick to healthy habits despite knowing their benefits?  In this episode, I uncover the secrets to making healthier choices with less effort by focusing on the concept of reducing friction. Listen in as I explore the small obstacles that make sticking to health plans challenging and share practical strategies to remove these barriers.  I’ll discuss the motivational triad and how our brains are wired to seek immediate pleasure, making habit formation difficult. By addressing our internal dialogue and the simple reasons behind our resistance—like convenience, time constraints, and discomfort—we can create a smoother path to achieving our health goals. I also tackle common hurdles in maintaining healthy habits such as staying hydrated and meal prepping. Learn how keeping water accessible and using partial prep techniques can simplify cooking and make healthy eating more manageable.  Additionally, discover how making healthy snacks more visible and accessible can Read More . . .

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 . . .

Is weight gain during menopause really inevitable, or is it just a myth we’ve come to accept?  On today’s episode of the Total Health in Midlife podcast, I, Elizabeth Sherman, challenge the traditional views on weight management during midlife. We’ll explore why the techniques we relied on in our younger years—like extreme calorie cutting and intense workouts—are not only ineffective but downright detrimental as we age.  I’ll unpack the hormonal shifts that change how our bodies handle weight and metabolism, emphasizing why a shift toward a health-focused approach is crucial. Together, we’ll discover how understanding these changes can empower us to create sustainable habits that nourish our bodies and support overall well-being. Midlife doesn’t have to be a struggle against your own body. In the second part of our conversation, we’ll discuss how to maintain healthy habits during menopause by viewing food as an ally and exercise as an enjoyable Read More . . .

Can optimal health be redefined beyond the leanest body or strict exercise routines?  Tune in to this episode of the Total Health in Midlife podcast to uncover a different perspective on your health that fits your unique life and circumstances. We challenge the conventional wisdom that optimal health is only for the ultra-disciplined or athletes.  Instead, we champion a compassionate, inclusive approach that embraces the realities of chronic illness, demanding careers, and family responsibilities. This episode promises to empower you to redefine health on your terms, breaking free from unrealistic ideals and discovering a balanced, sustainable path to wellness. Join me as I share the inspiring journey of Carrie, who reclaimed her health after chemotherapy with the pivotal support of coaching. Learn how she navigated the ups and downs, embracing flexibility and self-compassion to maintain her healthier habits. Discover practical strategies like positive progress tracking and having a minimum baseline Read More . . .

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 . . .

In this episode of the Total Health in Midlife podcast, Elizabeth Sherman explores the relationship between health, wealth, and time across different stages of life. She emphasizes how these three elements are interconnected and impact each other, shaping our life experiences from youth through retirement.  The discussion highlights the common tendency to neglect health in pursuit of wealth and time, and how this oversight can diminish the quality of life in later years. Underscores the importance of not postponing health-oriented decisions and advocates for integrating small, manageable health habits into daily life. She encourages listeners to reflect on how they’re balancing these three critical aspects and to take action toward a healthier, more fulfilling future.  The episode serves as a wake-up call to reevaluate priorities, with a focus on health as a foundation for enjoying wealth and time, presenting practical advice and resources for listeners to make meaningful changes towards Read More . . .

Welcome back to another enlightening session of the Total Health in Midlife podcast where I, your host Elizabeth Sherman, share transformative strategies for aligning your actions with your health goals.  Today’s discussion unpacks the crucial technique of deciding ahead of time, a revelation that’s been instrumental in my coaching and personal life. Listen in as we explore the gap between intention and action and why it’s not a matter of discipline, but about understanding the subconscious objections that prevent us from following through with our health habits. Have you ever found yourself wondering why the fitness plans you set with so much enthusiasm often crumble? It’s not uncommon to overestimate our future motivation, and that’s why our conversation today is centered around building self-trust through realistic and adaptable planning.  Join me as we emphasize the significance of flexibility, enjoyment, and starting small in creating a sustainable health routine. We also Read More . . .

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 . . .

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 . . .

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 . . .

Growing up amid the cultural shifts of the 1980s, my relationship with food and exercise was far from straightforward. It was a journey marked by the highs of artistic family values and the lows of economic strain, shaping a pathway that often felt more like a battleground than a route to health.  This episode peels back the layers of that journey, inviting you into an intimate look at how I, Elizabeth Sherman, came to understand that true wellness is a tapestry woven from physical, emotional, and spiritual threads. From the restrictive clutches of fad diets to the punishing demands of extreme workouts, I share how I broke free and found a rhythm that resonates with the heartbeat of genuine, sustainable health. As my narrative unfolds, you’ll hear about the momentous shift that occurred when I chose to view my health behaviors through a lens of curiosity rather than judgment. It’s Read More . . .

Have you ever felt like you’re on a health and wellness merry-go-round, hopping from one trend to the next, never really finding your footing? That’s where we come in.  Join me, Elizabeth Sherman, on a journey to the heart of sustainable well-being. This isn’t about another fad; it’s about mastering the skills for enduring health, particularly as we navigate the transformative years of midlife.  We’ll unpack the art of stress management, the intricacies of emotional eating, and the crucial development of self-trust. You’ll be inspired by the tale of a client who found her own rhythm by tuning into her body’s wisdom, proving the unmatched power of internal cues over external noise. As we continue, you’ll discover the silent game-changers of health: the psychological and emotional scaffolds that support lasting weight loss and vitality. Ever consider how a straightforward yes-or-no skills inventory could illuminate your journey?  Prepare to see it Read More . . .

Ever find yourself standing at life’s crossroads, overwhelmed by the buffet of choices laid out before you? Joining us on this journey through the labyrinth of decision-making is the insightful Kimberly Mathis, who pivoted her career from therapy to coaching.  Now, she’s here to guide us with her lantern of wisdom. We kick things off by dissecting decision fatigue, those sneakily impactful choices that shape our daily routines, and the significance of aligning our actions with our deepest values—even when life throws us curveballs. If you’ve ever felt the weight of societal expectations crushing your health and fitness goals, you’ll find solace and strategy in our candid discussion. We tackle the cultural pressures women face, urging us to play multifaceted roles while maintaining an often unrealistic health regimen.  Together, we uncover how to redefine success on a personal level and discuss why neurodivergent individuals might face distinct challenges in crafting Read More . . .

I’ll never forget the night I let loose at a party, only to wake up the next morning with a mix of regret and an undeniable curiosity about the choices I made. My overindulgence became the catalyst for a deep dive into the ‘why’ of our health habits, and I’m here to take you through how moments of indulgence aren’t just about guilt but can be powerful teachers.  Together, we’ll explore the art of post-event reflection, unlocking the capacity to transform our slip-ups into stepping stones for personal growth. I’ll guide you through the murky waters of habitual snacking and unintentional eating, showing you how these can become the ink with which we write our guidebook for a life of health that truly echoes our values and aspirations. In the company of my clients’ compelling stories, this episode peels back the layers of reducing friction in our daily health routines. Read More . . .

Could embracing the courage to prioritize your health be the most selfless choice you make today? Join me as I unravel the complexities surrounding women’s health and the societal norms that often prevent us from seeking the help we need.  With compelling stories of women like Sarah and Emma, I illuminate the transformation that unfolds when self-doubt and financial fears are cast aside in favor of well-being. This episode is not just a conversation; it’s a rallying cry for women to view the act of investing in health as a profound step toward a thriving life for themselves and their loved ones. I tackle the uncomfortable truths head-on, discussing how past financial hesitations can shape our current views on health investments. By reframing these experiences and dissecting the gendered socialization around money, we pave a new path that empowers women to see health spending as an essential investment in their Read More . . .

Have you ever found yourself grappling with the consequences because someone just can’t seem to get it right? Today, we’re diving into the topic of weaponized incompetence—those subtle, intentional displays of helplessness that can leave us feeling overwhelmed and undervalued.  Join me as we unravel the layers surrounding this silent manipulator that tends to disproportionately affect women in both personal and professional spheres. We’ll dissect the fine line between a genuine lack of skill and the strategic evasion of responsibility.  Throughout the episode, I’ll share heartfelt stories from individuals who’ve experienced the impact of this tactic, and together, we’ll lay out actionable strategies for communication, boundary-setting, and empowerment. The focus is on reshaping the dynamics of our daily lives to cultivate relationships where fairness and respect are not just expected but demanded. So, gear up and get ready to reclaim the mental space and time you deserve.  Step into a Read More . . .

Imagine being able to unravel the intricate layers of commitment to your own health, and actually understand how to convert that understanding into a life-transforming action. Just picture it, this episode is your guide to taking bold steps toward purposeful living and well-being, moving beyond the conventional notions of diet and exercise.  I’ll expose the hidden obstacles that could be hindering your health commitment and equip you with effective strategies to overcome them.  Let’s dive into the essence of commitment and how it affects various aspects of our lives, especially health. I’ll consider the different levels of commitment from the lack of it to expecting results without putting in effort.  I also learn about the invaluable role of a health coach and how to attain a balance where health bolsters every other aspect of your life. Not only will I discuss how the powerful 10-scale tool can help you evaluate Read More . . .

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 complex layers that lie between understanding health and living it, highlighting the indispensable role of personalized coaching. By sharing my own experiences, I aim to illuminate how tailored insights and accountability can revolutionize our approach, turning information into action for a healthier, more fulfilling life. This episode isn’t just about what to do; it’s about setting goals that resonate and creating a vision that sticks. We dissect the SMART framework to show how effective goal-setting can lead to remarkable achievements when aligned with personal values.  As we explore the need for regular check-ins and customized Read More . . .

What happens when the invincibility of youth starts to fade, and the reality of aging and health decline sets in? Can men truly embrace self-care and emotional vulnerability as they cross over the age of 40?  Join us as we navigate these thought-provoking questions with the unique insights of our esteemed guest, Craig Spear, a renowned men’s health and weight loss coach.  Craig Spear, once a professional athlete and now a passionate advocate for men’s health, shares his journey and his mission to help men, particularly those over 40. He dives into his experiences of creating inclusive gym environments and explores the emotional pain and fears many men face that lead them to seek help.  With Craig’s expert guidance, we uncover the obstacles around self-care and emotional engagement, offering pragmatic advice on overcoming these hurdles. This deep-dive conversation unravels the complexities around defining optimal health and how it varies for Read More . . .