Done with Dieting: Total Health for Women 40+ with Elizabeth Sherman

Often, when I talk to clients they'll say things like, "I can't control myself around sweets," "I"m lazy," "I hate to exercise," "I"m too old," or "I"m just not disciplined."

And when I ask the question back to them, Is that true? Is it really true? They can give me a whole host of examples & evidence of why that's true. Sometimes we say things that feel like we're just reporting the weather - as if we're just stating the truth.

And so in this podcast episode, you'll learn the difference between thoughts and statements that are truthful, but then the second thing we want to ask ourselves is, but is it helpful?

Because when I think the thoughts "I can't control myself around sweets," "I"m lazy," "I hate to exercise," "I"m too old," or "I"m just not disciplined," you know what I don't feel like doing? I don't feel like eating a vegetable or going for a walk.

When I say these things, even if they feel like facts, they just aren't helpful in moving me in the direction towards controlling myself around sweets, getting consistent in an exercise routine, or learning to do something new.

Hey! I love hearing from you. Send me a text. Let me know what resonated with you.

Free Diagnostic Session
If you know what to do but struggle to keep it all together when life starts to life, this call is for you. It's free, it's 30 minutes, and you'll walk away with a clear look at what's actually in your way instead of another generic plan.
Tap Here to Book Your Session

If you’re a woman in midlife who wants better health without obsessing over weight, you’re in the right place. I’m Elizabeth Sherman, a life and health coach and host of the Total Health in Midlife Podcast.

After coaching hundreds of women, I know the real problem usually isn’t “not enough information” – it’s too much of it, and not knowing where to start. With close to 300 episodes, this show can feel that way too.

To make it easy, I created a free Listener’s Roadmap that helps you figure out which episodes are right for you right now. Tell me what you’re struggling with – low energy, emotional eating, stress, sleep, exercise, or all of the above – and I’ll point you to a curated path of episodes and resources to get you moving.

Download your free roadmap at https://elizabethsherman.com/roadmap.

Did you know that there's actually a science to back up why we should treat ourselves with more compassion?

Yes! It's true!

Having compassion for others and ourselves is the starting point for Precision Nutrition's philosophy around coaching. In this podcast, you'll learn the principles that Krista Scott Dixon uses as the director of curriculum development & how to apply that to your own health and health behaviors.

You'll also learn how what we've traditionally thought to be healthy, maybe change as we learn more, and how you can apply these principles to your habits in your quest for health.

Dr. Krista Scott-Dixon (also known as KSD) is Director of Curriculum at Precision Nutrition, leading the development of the PN Academy and PN Certifications. She is the author of several books, including Why Me Want Eat, and co-author of The Essentials of Nutrition Coaching for Health, Fitness, and Sport textbook, along with an extensive list of academic publications, book chapters, articles, and reports. 

Before working with Precision Nutrition, Dr. Scott-Dixon was a researcher and faculty member at York University in Toronto. She has more than 20 years in fitness and health coaching, and 10 years of university teaching and course direction. 

She has lectured and taught internationally across North America as well as in the UK, Ireland, China, and Southeast Asia. She is also a trained counselor, with certifications from George Brown College and Leading Edge Training, which is certified by the Canadian Psychological Association.

Hey! I love hearing from you. Send me a text. Let me know what resonated with you.

Free Diagnostic Session
If you know what to do but struggle to keep it all together when life starts to life, this call is for you. It's free, it's 30 minutes, and you'll walk away with a clear look at what's actually in your way instead of another generic plan.
Tap Here to Book Your Session

If you’re a woman in midlife who wants better health without obsessing over weight, you’re in the right place. I’m Elizabeth Sherman, a life and health coach and host of the Total Health in Midlife Podcast.

After coaching hundreds of women, I know the real problem usually isn’t “not enough information” – it’s too much of it, and not knowing where to start. With close to 300 episodes, this show can feel that way too.

To make it easy, I created a free Listener’s Roadmap that helps you figure out which episodes are right for you right now. Tell me what you’re struggling with – low energy, emotional eating, stress, sleep, exercise, or all of the above – and I’ll point you to a curated path of episodes and resources to get you moving.

Download your free roadmap at https://elizabethsherman.com/roadmap.

I am a huge fan of doing the minimum effective dose. Who wants to spend more time in the gym & not get results?

The minimum effective dose answers the question: What's the least amount of work that I need to do & still feel like I'm moving forward? 

Yes, this approach might take longer than, let's say if I did things "perfectly", but more often than not, when we try to be 'perfect' we can't sustain it for very long, and then we go off the plan because we feel like we've failed.

What many folks feel like they need, is rules - just tell me what to do so that I can (fill in the blank): be healthy, lose weight, stop these cravings, get off my meds, sleep through the night, or make my joints stop hurting.

But by employing the technique of 'bare minimums' we can keep our heads above water when life gets in the way of our perfect plans.

Tune into this episode to learn what bare minimums are, and how you can use them to stay on track when life gets in the way.

Hey! I love hearing from you. Send me a text. Let me know what resonated with you.

Free Diagnostic Session
If you know what to do but struggle to keep it all together when life starts to life, this call is for you. It's free, it's 30 minutes, and you'll walk away with a clear look at what's actually in your way instead of another generic plan.
Tap Here to Book Your Session

If you’re a woman in midlife who wants better health without obsessing over weight, you’re in the right place. I’m Elizabeth Sherman, a life and health coach and host of the Total Health in Midlife Podcast.

After coaching hundreds of women, I know the real problem usually isn’t “not enough information” – it’s too much of it, and not knowing where to start. With close to 300 episodes, this show can feel that way too.

To make it easy, I created a free Listener’s Roadmap that helps you figure out which episodes are right for you right now. Tell me what you’re struggling with – low energy, emotional eating, stress, sleep, exercise, or all of the above – and I’ll point you to a curated path of episodes and resources to get you moving.

Download your free roadmap at https://elizabethsherman.com/roadmap.

Self-doubt shows up in us in a few different ways. Second-guessing ourselves, over-thinking a problem, or imposter syndrome.

Through the years, what I've learned is that self-doubt shows up when I'm on the edge of my comfort zone - and typically when I'm in a situation where I'm trying to improve or grow.

In these situations, self-doubt is normal. We all experience it. What determines whether we grow or shrink is whether we listen to it, believe it, and allow it to influence our behavior.

The more we do, the smaller our life gets. The less we listen - yes, of course, it's scary, but - the more comfortable we get ignoring it, and the fuller our life becomes as a result.

Hey! I love hearing from you. Send me a text. Let me know what resonated with you.

Free Diagnostic Session
If you know what to do but struggle to keep it all together when life starts to life, this call is for you. It's free, it's 30 minutes, and you'll walk away with a clear look at what's actually in your way instead of another generic plan.
Tap Here to Book Your Session

If you’re a woman in midlife who wants better health without obsessing over weight, you’re in the right place. I’m Elizabeth Sherman, a life and health coach and host of the Total Health in Midlife Podcast.

After coaching hundreds of women, I know the real problem usually isn’t “not enough information” – it’s too much of it, and not knowing where to start. With close to 300 episodes, this show can feel that way too.

To make it easy, I created a free Listener’s Roadmap that helps you figure out which episodes are right for you right now. Tell me what you’re struggling with – low energy, emotional eating, stress, sleep, exercise, or all of the above – and I’ll point you to a curated path of episodes and resources to get you moving.

Download your free roadmap at https://elizabethsherman.com/roadmap.

Ever wonder why women are so obsessed with weight loss, where it isn't something that men really struggle with? Why is that?

Or feel resentful because you have to watch every single thing that goes into your mouth? 

Ever have hyper-critical thoughts about what other people are thinking about you and/or your appearance?

In today's podcast, we're going to dig into some of the messages that we've received as women including:

• What does it mean to be a woman?
• What unconscious rules do we feel like we have to abide by?
• How feminism ties into body image and so much more?!

I am super excited to introduce you to Dr. Amanda Ryan-Fear - Women's Leadership & Feminist Coach as we explore the reasons why so many women are dissatisfied with their bodies & pursue weight loss as the means that will help us feel better about them.

Listen in as we approach weight loss from a different angle than we have before.

Dr. Amanda Ryan Fear is a life coach for high-achieving women who are ready to stop feeling overwhelmed, unfulfilled, and inadequate and build a life of calm, confident joy instead.  Described as a "dream doula" by her clients, Amanda loves helping women live out their biggest dreams.

Hey! I love hearing from you. Send me a text. Let me know what resonated with you.

Free Diagnostic Session
If you know what to do but struggle to keep it all together when life starts to life, this call is for you. It's free, it's 30 minutes, and you'll walk away with a clear look at what's actually in your way instead of another generic plan.
Tap Here to Book Your Session

If you’re a woman in midlife who wants better health without obsessing over weight, you’re in the right place. I’m Elizabeth Sherman, a life and health coach and host of the Total Health in Midlife Podcast.

After coaching hundreds of women, I know the real problem usually isn’t “not enough information” – it’s too much of it, and not knowing where to start. With close to 300 episodes, this show can feel that way too.

To make it easy, I created a free Listener’s Roadmap that helps you figure out which episodes are right for you right now. Tell me what you’re struggling with – low energy, emotional eating, stress, sleep, exercise, or all of the above – and I’ll point you to a curated path of episodes and resources to get you moving.

Download your free roadmap at https://elizabethsherman.com/roadmap.

Setting boundaries is easy. It's enforcing them that can be challenging.

And it may not make sense why we're talking about boundaries when we're talking about our health, especially in the context of our weight loss goals. 

However, in the process of growing into the person who finds maintaining her weight effortless, establishing boundaries is a crucial skill so that other people's needs and wants don't get in the way of our success.

We don't think about boundaries when it comes to prioritizing our health, however, when we're in the process of establishing our new behaviors, the tug of not wanting to disappoint others will be a strong deterrent. What we do next makes all the difference.

Hey! I love hearing from you. Send me a text. Let me know what resonated with you.

If you’re a woman in midlife who wants better health without obsessing over weight, you’re in the right place. I’m Elizabeth Sherman, a life and health coach and host of the Total Health in Midlife Podcast.

After coaching hundreds of women, I know the real problem usually isn’t “not enough information” – it’s too much of it, and not knowing where to start. With close to 300 episodes, this show can feel that way too.

To make it easy, I created a free Listener’s Roadmap that helps you figure out which episodes are right for you right now. Tell me what you’re struggling with – low energy, emotional eating, stress, sleep, exercise, or all of the above – and I’ll point you to a curated path of episodes and resources to get you moving.

Download your free roadmap at https://elizabethsherman.com/roadmap.

Self-love is where dating and health intersect.

If you want to be inspired by a woman's story of how things were not going in the right direction, but how she was able to create the life of her dreams, you are going to want to tune into this interview with Dating Coach, Renee Suzanne. Renee is such an inspiration in grit, determination, and realizing that she deserved more than what she had been allowing herself.

Even if you aren't in the dating pool right now, it was even a surprise to me how much overlap there is when it comes to dating, weight loss, and self-care. This episode is a great example of how when we change our perspective around how when we change our perspective on an experience, it changes the experience and potentially helps us create the result that we're looking for more quickly.

Renée Suzanne helps women find true love by teaching them how to have the kind of relationships they really want. She shows her clients how to present themselves in the dating world so that they will be romanced and courted by men who adore them.

Renée is happily married to her wonderful husband whom she met on Tinder in 2017 when she was well into her 40's. 

When she's not helping women create the lives they dream of, you may find her curled up on the couch with her dog and a good book or ballroom dancing with her husband.

Hey! I love hearing from you. Send me a text. Let me know what resonated with you.

Free Diagnostic Session
If you know what to do but struggle to keep it all together when life starts to life, this call is for you. It's free, it's 30 minutes, and you'll walk away with a clear look at what's actually in your way instead of another generic plan.
Tap Here to Book Your Session

If you’re a woman in midlife who wants better health without obsessing over weight, you’re in the right place. I’m Elizabeth Sherman, a life and health coach and host of the Total Health in Midlife Podcast.

After coaching hundreds of women, I know the real problem usually isn’t “not enough information” – it’s too much of it, and not knowing where to start. With close to 300 episodes, this show can feel that way too.

To make it easy, I created a free Listener’s Roadmap that helps you figure out which episodes are right for you right now. Tell me what you’re struggling with – low energy, emotional eating, stress, sleep, exercise, or all of the above – and I’ll point you to a curated path of episodes and resources to get you moving.

Download your free roadmap at https://elizabethsherman.com/roadmap.

One of the widely accepted suggestions for changing habits is to do them slowly. Don't make radical changes to what you're currently doing - lean into - it so that you don't create too much discomfort, get overwhelmed & quit.

But far too often, we think we're further along than we actually are, and in the process inadvertently bite off more than we can chew.

Whenever we want to change a bad habit into a better one - what that requires is a certain level of paying attention - especially if the old habit is one that we do automatically.

When we're changing our behaviors, it's easier for our brains to fall into the unconsciousness that automatically happens when we follow the habit loop. Changing our behavior requires paying attention and focus.

So it's super common if we default to old patterns that we'll feel like we're pushing jello uphill - impossible.

In episode 40, I'm exploring the stages of awareness & stages of competency when it comes to changing our behavior. These two models show you that mistakes, stumbles, and failures are part of the process - and if we give up, we may have been so close to lasting change.

Hey! I love hearing from you. Send me a text. Let me know what resonated with you.

If you’re a woman in midlife who wants better health without obsessing over weight, you’re in the right place. I’m Elizabeth Sherman, a life and health coach and host of the Total Health in Midlife Podcast.

After coaching hundreds of women, I know the real problem usually isn’t “not enough information” – it’s too much of it, and not knowing where to start. With close to 300 episodes, this show can feel that way too.

To make it easy, I created a free Listener’s Roadmap that helps you figure out which episodes are right for you right now. Tell me what you’re struggling with – low energy, emotional eating, stress, sleep, exercise, or all of the above – and I’ll point you to a curated path of episodes and resources to get you moving.

Download your free roadmap at https://elizabethsherman.com/roadmap.

Lots of diets talk about completely eliminating certain foods from your diet. And these techniques work for a while - until they don't.

And when we really think about it, unless we have a food intolerance, do we really see ourselves wanting to give up entire food groups forever? 

No - of course not.

So, how do we straddle the line between all or nothing to the very gray area of how to have some without diving into "too much?"

Listen in on this episode and start the process of getting out of all or nothing thinking and establishing the self-trust that it takes to learn how to moderate for yourself.

Hey! I love hearing from you. Send me a text. Let me know what resonated with you.

Free Diagnostic Session
If you know what to do but struggle to keep it all together when life starts to life, this call is for you. It's free, it's 30 minutes, and you'll walk away with a clear look at what's actually in your way instead of another generic plan.
Tap Here to Book Your Session

If you’re a woman in midlife who wants better health without obsessing over weight, you’re in the right place. I’m Elizabeth Sherman, a life and health coach and host of the Total Health in Midlife Podcast.

After coaching hundreds of women, I know the real problem usually isn’t “not enough information” – it’s too much of it, and not knowing where to start. With close to 300 episodes, this show can feel that way too.

To make it easy, I created a free Listener’s Roadmap that helps you figure out which episodes are right for you right now. Tell me what you’re struggling with – low energy, emotional eating, stress, sleep, exercise, or all of the above – and I’ll point you to a curated path of episodes and resources to get you moving.

Download your free roadmap at https://elizabethsherman.com/roadmap.

Whenever we want to create a new habit, we THINK that it's just as easy as knowing what to do & doing it. 

In fact, there's a myth out there that all we have to do to change our behavior is do the thing for 21 days & we're fixed!

LOL!

Anyone who has tried to quit smoking, start exercising or decided that they're going to quit junk food knows that the 21-day thing is a bunch of bunk.

The truth is that creating new behaviors (or quitting established ones) is a lot more complex than we realize. In fact, there are 6 stages of change.

AND we move through them fluidly. Not linearly - meaning that we will revert back to a previous stage or stages & that's totally normal.

If you've ever been frustrated that you've started moving in the right direction with your habits, and then fallen off track, this episode will help you to learn what to do.

Hey! I love hearing from you. Send me a text. Let me know what resonated with you.

Free Diagnostic Session
If you know what to do but struggle to keep it all together when life starts to life, this call is for you. It's free, it's 30 minutes, and you'll walk away with a clear look at what's actually in your way instead of another generic plan.
Tap Here to Book Your Session

If you’re a woman in midlife who wants better health without obsessing over weight, you’re in the right place. I’m Elizabeth Sherman, a life and health coach and host of the Total Health in Midlife Podcast.

After coaching hundreds of women, I know the real problem usually isn’t “not enough information” – it’s too much of it, and not knowing where to start. With close to 300 episodes, this show can feel that way too.

To make it easy, I created a free Listener’s Roadmap that helps you figure out which episodes are right for you right now. Tell me what you’re struggling with – low energy, emotional eating, stress, sleep, exercise, or all of the above – and I’ll point you to a curated path of episodes and resources to get you moving.

Download your free roadmap at https://elizabethsherman.com/roadmap.