Feeling like the holidays undo every bit of progress you've made with your health? You're not alone. Between sugar-filled gatherings, endless to-do lists, and the pressure to "make it magical," midlife women often end up exhausted, bloated, and quietly promising themselves they'll start over in January.

In this episode of Total Health in Midlife, Elizabeth Sherman breaks down what's really happening beneath the overeating, overdrinking, and overcommitting that show up every December. Spoiler: it's not about willpower. It's about stress, hormones, and the invisible load that midlife women carry when everyone expects them to hold it all together.

Elizabeth shares her own holiday wake-up call—standing in her closet before a party, frustrated that nothing fit—and the simple mindset shift that changed everything. You'll learn how to approach the holidays without restriction, guilt, or perfectionism, and how small, intentional choices can help you feel grounded and proud when January 2nd arrives.

This episode is part one of the Holiday Health Series, designed to help you feel vibrant, peaceful, and fully present throughout the season.

For women in midlife, the holidays amplify every underlying health challenge—hormonal fluctuations, stress sensitivity, disrupted sleep, and emotional eating. As estrogen and progesterone levels shift, the body becomes more reactive to sugar, refined flour, alcohol, and late nights. What used to be "no big deal" now leads to bloating, brain fog, irritability, and restless sleep.

At the same time, midlife women often step into the role of family matriarch. They're the ones planning menus, hosting gatherings, and keeping traditions alive. This invisible workload leaves little energy for self-care. When exhaustion meets social pressure ("Have another drink!" "You have to try this pie!"), it's easy to abandon healthy habits in the name of celebration. The result? Guilt, frustration, and the familiar I'll start over in January cycle that keeps women stuck year after year.

• Why midlife metabolism and hormones make holiday eating feel harder—and what's really behind your cravings

• The hidden emotional and social pressures that drive overeating and overdrinking during festive events

• How to use one simple question—"How do I want to feel on January 2nd?"—to stay grounded and in control

Start by letting go of the all-or-nothing mindset. You don't need a perfect plan; you just need to care for yourself in small, consistent ways. Ask yourself what choices today will make tomorrow easier: one cookie instead of three, a glass of water before the next drink, or turning in thirty minutes earlier.

Reframe self-care as energy management, not restriction. Every small act—choosing a balanced meal, taking a short walk, saying "no" to one more obligation—protects your mood, digestion, and sleep. The goal isn't to deny yourself joy; it's to create the space to actually enjoy it.

You don't need to white-knuckle your way through the holidays or start over every January. When you understand what's happening in your body and why the season feels so hard, you can make aligned choices without guilt.

This episode gives you hope, possibility, and curiosity—the sense that you can enjoy the holidays, feel good in your body, and wake up on January 2nd proud of how you treated yourself.

If you want support implementing this, download Elizabeth's Holiday Health Success Playbook—your simple, guilt-free guide to navigating the holidays with confidence and calm.

RESOURCES

• Feel Good Holiday Playbook – A digital guide to help you enjoy the holidays without guilt or overwhelm

You've upgraded everything—your skincare, your wine, your wardrobe. You're not DIYing your hair in the bathroom anymore. You've outgrown fast fashion, bad coffee, and relationships that take more than they give.

And yet… when it comes to your health? You're still stuck in the bargain bin. Still trying to "just do it" with free downloads, 30-day resets, or the same rules you learned from your mom's Weight Watchers meetings.

In this episode of Total Health in Midlife, I'm pulling back the curtain on the disconnect so many high-achieving women are living with—and the lightbulb moment that changed everything for me and for my client Kathy.

We'll talk about why "knowing what to do" isn't the problem—and why smart, successful women still struggle with their health despite doing everything "right." If you've ever said, "I know what to do, I'm just not doing it," this episode is going to reframe everything.

It's not about more discipline. It's about a new standard.

Many midlife women have upleveled every area of their lives—except their health. They've upgraded their homes, wardrobes, and relationships, yet they're still approaching their health with free downloads, outdated diets, and generalized advice that doesn't match their reality.

This disconnect creates a cycle of frustration. These women are smart. They're used to succeeding. So when their health habits don't "stick," they assume they are the problem. But the real issue isn't discipline—it's misalignment. Most health solutions are designed for beginners, not women juggling careers, caregiving, hormonal shifts, and high standards for how they want to feel.

They're not failing. The tools they've been given are. And until that changes, they'll stay stuck in a cycle of "fine" instead of thriving.

• Why smart women still feel stuck, even when they "know what to do"

• The real reason free resources and generic programs don't work anymore

• What changes when you treat your health like a high-level investment—not a side hustle

If you're still treating your health like it should be cheap, convenient, or easy to figure out with free advice, it's time to pause. Ask yourself: Would I accept this level of support or structure in any other area of my life?

Start by downloading the 8 Basic Habits Healthy People Do. These are not rules. They're the daily, sustainable actions that lay the foundation for real change. If you already have them and aren't using them, it's time to get curious—not critical—about why.

Your health is not extra. It's not separate from your success. It's the foundation of everything you want to enjoy—travel, grandkids, freedom, confidence, peace.

You don't need another challenge or checklist. You need a framework that honors your complexity and aligns with your values. When your health feels as refined, intentional, and supported as the rest of your life? That's when everything clicks into place.

• 8 Basic Habits Healthy People Do – Free Guide

• Book a Strategy Call

Get full show notes and more information here: https://elizabethsherman.com/248

What do curly hair and your midlife health journey have in common?

More than you'd think.

In Episode 247 of Total Health in Midlife, Elizabeth Sherman shares a personal story about ditching the flat iron—and discovering that the path to healthier hair was eerily similar to the path so many midlife women take toward better health. The endless trial-and-error, the frustration, the belief that there must be one perfect product (or plan) out there if you could just find it.

This episode is for every woman who's ever said "Just tell me what to do" and still ended up feeling stuck, exhausted, or like her body just doesn't respond the way it used to. Elizabeth dives into the mindset traps, the false promises of quick fixes, and the deeply empowering truth about what actually works.

The biggest problem women in midlife face when it comes to their health isn't a lack of discipline—it's the belief that someone else has the secret formula. This belief shows up in the constant search for the "right" diet, exercise plan, supplement, or routine that will finally solve their unexplained symptoms, weight fluctuations, or chronic fatigue. But much like hair care, health isn't a plug-and-play system. What works for one woman in one environment doesn't necessarily work for another.

Women often blame themselves when these one-size-fits-all plans fail. They think they're the problem, rather than recognizing that the plan wasn't made for their body, lifestyle, or needs. This mindset leads to a shame spiral, confusion, and resignation—and keeps them stuck in the cycle of trying harder instead of trying differently. Episode 247 reframes this problem and empowers women to reclaim agency over their midlife health by learning how to trust their own bodies.

• Why your body not responding to health changes might actually be good news

• The surprising connection between hair routines and sustainable health habits

• How to stop outsourcing your health to experts, influencers, or algorithms

Start with the lowest-hanging fruit. In the episode, Elizabeth shares how she stopped expecting instant transformation and began identifying the small, sustainable changes that fit her unique body and lifestyle. You can do the same.

Rather than looking for someone else's answer, shift your mindset to curiosity and observation. Ask: What makes me feel better? What actually fits into my day? Just like curly hair requires different products, application techniques, and care based on texture and climate, your body requires a custom approach that honors how you live and what you need.

The biggest takeaway from this episode is that you are not broken. If the diet didn't work, if the workouts feel like a punishment, or if your symptoms aren't going away—it's not because you're failing. It's because your body needs a different approach.

This episode will leave you feeling seen, supported, and empowered. It's an invitation to stop trying to follow someone else's plan—and start building one that actually works for you. The relief? It's not perfection. It's permission to find peace in what's already working.

• Download the 8 Basic Habits That Healthy People Do Guide and Checklist

• Podcast: Total Health in Midlife

• Follow Elizabeth on Instagram @elizabeth.sherman.coach

Get full show notes and more information here: https://elizabethsherman.com/247

We've been told all our lives that thinner is better. But now, in midlife, we're also told that wanting to lose weight makes us shallow or brainwashed by diet culture.

So… is it okay to want to lose weight?

In this episode of Total Health in Midlife, I'm asking the question that so many women are silently wrestling with—but don't feel like they're allowed to say out loud. I'll walk you through the real reasons behind that desire, what we're hoping weight loss will "fix," and why the fantasy often doesn't match the reality.

If you've ever said things like "I just want to feel better in my clothes" or "I want to feel more like myself," but underneath it, you meant I want to lose weight—this episode is for you.

We'll talk about how to explore that desire without shame, how to build true health regardless of the number on the scale, and what it really takes to feel better in your body today—not 20 pounds from now.

Why "I want to lose weight" is more emotionally loaded in midlife than ever before The sneaky expectations we attach to weight loss—and how they often backfire What a client's 80-lb weight loss really taught me about feeling better in your body A gentler, more sustainable path to feeling strong, capable, and at peace with your body—whatever size it is

Episode 95: What Are You Willing to Do?Download the Free Guide: The 8 Basic Habits That Healthy People DoBook a Strategy Call

Get full show notes and more information here: https://elizabethsherman.com/246

Self-pity is one of the most overlooked emotions we experience, and one of the most powerful. It doesn't stomp in and throw a tantrum. It shows up quietly, as I have to, I deserve this, or no one ever includes me. And because it feels true, we don't even question it. We just… sabotage ourselves.

In this episode of the Total Health in Midlife podcast, I'm sharing a deeply personal moment that pulled back the curtain on my own self-pity spiral—and how it almost derailed my day (and my health habits) before I realized what was happening. We'll explore how this hidden emotion can show up in your thoughts, your food choices, and even your relationship with exercise and rest.

If you've ever felt stuck in your routines, quietly resentful of your habits, or unsure why you keep "treating yourself" in ways that don't actually feel good… you'll want to listen all the way through.

This might be the clarity you didn't know you needed.

• Why self-pity is so sneaky—and how to spot it

• How victim thinking shows up in everyday health habits like eating and exercise

• A simple mindset shift that restores your sense of agency without judgment

• The 8 Basic Habits Healthy People Do (Guide + Checklist)

• The Total Health in Midlife Listener's Guide

• Episode 159: Fault vs Responsibility

Get full show notes and more information here: https://elizabethsherman.com/245

Ever catch yourself thinking, "I'll do it later" — only to realize later is even more chaotic than now?

In this episode of Total Health in Midlife, we're unpacking the subtle, sneaky ways we make life harder for ourselves without even realizing it. From moldy broccoli to missed workouts and late-night wine that wrecks your sleep, these aren't just random moments — they're patterns. And those patterns can be shifted.

I'll share the real story behind how one freezing night at a gas station changed the way I treat myself — and why learning to "have your own back" isn't about doing more, but about making life easier for future-you.

This episode isn't about being perfect. It's about getting curious, noticing the friction, and choosing one small way to stop boobytrapping yourself.

WHAT YOU'LL LEARN

• Why "I'll do it later" feels harmless — but quietly undermines your health and peace

• How to shift from chaos to ease with small, boring acts of self-respect

• The one question that can help you build self-trust without shame or guilt

RESOURCES

• Download the 8 Basic Habits of Healthy People Guide & Checklist

• Podcast Listener's Roadmap

• Total Health in Midlife Podcast Episode 227: The Thing Before the Thing

Get full show notes and more information here: https://elizabethsherman.com/podcast/241

What happens when you're so good at keeping everything together… that you forget to take care of yourself?

In this episode of The Total Health in Midlife Podcast, I'm joined by Master Certified Coach and people-pleasing expert Sara Fisk to explore a surprising culprit behind so many women's exhaustion, resentment, and stalled health goals: high-functioning codependency.

We're not talking about the kind of codependency tied to addiction. This is the polished, over-performing version that shows up in moms, partners, daughters, and leaders—the women who hold everything and everyone together… and quietly fall apart in the process.

Sara shares how people-pleasing, perfectionism, and control patterns drain your energy, chip away at your physical and emotional health, and keep you stuck in a cycle of doing for others while ignoring your own needs.

If you've ever found yourself running ragged fixing other people's problems, this episode will help you come back to yourself—with honesty, compassion, and a few practical tools to help you start saying yes to you again.

Sara Bybee Fisk is a Master Certified Coach and Instructor who teaches women how to tame the rampant people-pleasing, perfectionism, and codependency that is causing them so much frustration and resentment.

She is an anxious optimist and born-again feminist who listens to more books than she sits down to read. She loves a good hike, good dark chocolate, and good conversations.

Her big dreams include learning to sail and to sing and dance like JLo and helping thousands of women create the big, juicy lives they want to be living. She is a wife and mom of 5 and she enjoys those roles most of the time.

• What high-functioning codependency looks like (and why most women don't recognize it in themselves)

• How trying to "help" others can actually be a way to avoid our own discomfort

• Why over-controlling others can sabotage your health, relationships, and peace of mind—and how to shift the pattern

• Too Much by Terri Cole

• The Dance of Anger by Harriet Lerner

• Sara Fisk's Free Guide: How to Have a Difficult Conversation

• The Ex Good Girl Podcast with Sara Fisk

• Sara's Stop People Pleasing Group Program

• Total Health in Midlife Podcast Episode 160: Ex-Good Girl with Sara Fisk

• Total Health in Midlife Podcast Episode 161: People Pleasing & Self-Care

• Total Health in Midlife Podcast Episode 127: Best Supporting Actress In Your Life

Get full show notes and more information here: https://elizabethsherman.com/243

Have you ever asked yourself, "Do I want to go to the gym?" or "Do I feel like making dinner?"—and then beat yourself up when the answer was no?

In this episode of Total Health in Midlife, we're exploring how the questions we ask ourselves—especially around our health—can either sabotage our best intentions or support the version of ourselves we're trying to become.

You'll hear a story about a real-life conversation with my husband that sparked this whole idea, plus my own recent experience with a motivation slump. And most importantly, we'll unpack the powerful shift from asking reactive, yes/no questions to practicing real self-leadership.

This isn't just about working out. It's about learning how to talk to yourself in a way that actually moves you forward—without shame, guilt, or waiting around for motivation to strike.

WHAT YOU'LL LEARN

• Why "Do I feel like it?" is a trap that keeps you stuck
• How to ask better questions that lead to better decisions
• What self-leadership actually looks like in midlife health habits
• Simple strategies to help you follow through—even when you're not feeling it

RESOURCES

• Download the 8 Basic Habits That Healthy People Do Guide + Checklist
• Listen to More Episodes of Total Health in Midlife

Get full show notes and more information here: https://elizabethsherman.com/242

Making (and keeping) friends in midlife can feel surprisingly hard.

In this episode of the Total Health in Midlife podcast, I'm joined by Nina Badzin, writer and host of the Dear Nina podcast, to talk about the real stuff that comes up in adult friendships, like feeling left out, keeping score, and what to do when your once-close friends just… fade.

Whether you've ever wondered, "Is it just me?" or you've found yourself ghosted or burned out from being the one who always initiates, you're not alone—and you're not doing it wrong.

This episode is full of validation, fresh perspective, and practical tips to help you build stronger, more satisfying friendships, even if it's been a while.

Get full show notes and more information here: https://elizabethsherman.com/241

WHAT YOU'LL LEARN

• Why friendship often gets harder—not easier—as we age

• The difference between "reciprocity" and "keeping score" in adult friendships

• What to do when you're always the one reaching out—or when a friend fades away

• How friendship fits into your total health—and why it's not just "a nice-to-have"

ABOUT NINA BADZIN

Nina Badzin is the host of the podcast, Dear Nina: Conversations About Friendship. She's a writer, teacher, and mom of four in Minneapolis who has been writing about friendship for over a decade. You can find her newsletter at dearnina.substack.com, join her Facebook group all about friendship at Dear Nina: The Group, and she's on Instagram at @dearninafriendship.

Why is it so hard to start something you already know you want to do?

In this episode of Total Health in Midlife, we're pulling back the curtain on one of the most frustrating patterns women face when trying to improve their health: knowing what to do… but not actually doing it. If you've ever found yourself stuck in prep mode—endlessly planning, researching, tweaking your routine without ever taking action—this one's for you.

We'll explore why planning feels safer than doing, how perfectionism keeps you spinning, and the powerful mindset shift that turns overwhelming change into small, doable steps. With relatable stories, gentle humor, and practical takeaways, this episode will help you move from "I'm getting ready to start" to actually making progress—with less pressure and more self-trust.

WHAT YOU'LL LEARN

• Why planning feels productive—but might actually be keeping you stuck

• How to shift from all-or-nothing thinking to "B-minus" action

• A fresh way to think about starting that makes it less scary—and way more sustainable

RESOURCES

• 8 Basic Habits That Healthy People Do Guide
• Episode: Try, Evaluate, Adjust – The Secret to Building Habits That Stick
• Podcast Listener Roadmap

Get full show notes and more information here: https://elizabethsherman.com/240