The holiday season has a way of turning capable, health-conscious women into overextended versions of themselves. Between travel, parties, family expectations, and endless to-do lists, it feels like you either have to be perfect or give up completely.

In this episode of Total Health in Midlife, Elizabeth Sherman shows you a third option—the Bare Minimum Holiday Plan. She explains how defining your personal "minimums" for movement, food, rest, and emotional care can help you stay consistent without adding pressure or guilt.

If you've ever started December with great intentions and ended up saying, "Forget it, I'll start again in January," this conversation will change how you approach the season. You'll learn to find a rhythm that keeps you grounded and proud—no perfection required.

This is Episode 3 in the 4-part Holiday Health Series, designed to help midlife women feel strong, calm, and in control from Thanksgiving through the New Year.

The Biggest Problem Midlife Women Face Regarding Holiday Health

Most midlife women approach the holidays with an all-or-nothing mindset. They push themselves to maintain every routine, every tradition, and every expectation—until one missed workout or extra cookie becomes the signal to abandon it all. This perfection-then-collapse cycle fuels exhaustion, weight gain, inflammation, and guilt that lasts well into January.

What's really happening isn't lack of willpower—it's lack of boundaries and realistic planning. Midlife bodies and nervous systems need recovery and rhythm, not rigid rules. Without clear "bare minimums," women default to overdoing or giving up, never finding the steady middle ground where real health lives.

WHAT YOU'LL LEARN

• How to identify your non-negotiable habits that keep you feeling good—without overcomplicating them

• Why setting bare minimums actually improves consistency and self-trust

• How to avoid the all-or-nothing spiral when life, travel, or family chaos hits

• The surprising link between doing less and sustaining energy, metabolism, and mood

• How to use the Feel Good Holiday Playbook to stay grounded all season long

What You Can Do Right Now

Grab a notebook and make four quick lists: movement, food, sleep, and emotional care. For each, write down the bare minimum that helps you feel like yourself. Maybe it's a 15-minute walk, one vegetable per meal, a 10 p.m. bedtime, or five minutes alone in the car before you go inside.

These minimums become your anchor. When the calendar fills up or travel throws you off, come back to these simple actions instead of giving up. If you want extra guidance, structure, and reminders, the Feel Good Holiday Playbook walks you through creating and keeping these habits with quick videos, worksheets, and email support.

The Listener Takeaway: Why This Episode Matters

You don't need a perfect plan to feel good this holiday season—you need a doable one. By defining your bare minimums, you replace guilt and chaos with clarity and calm. You'll stop starting over every Monday (or every January) and finish the season feeling proud, rested, and connected to your body.

Because health isn't built in grand gestures. It's built in the small, steady choices you keep—especially when life gets messy.

RESOURCES

• Feel Good Holiday Playbook

• Episode 2 — Food & Body Triggers

• Episode 2 — The Invisible Load and Boundary Setting

• Episode 4 — Dismantling the Martyr Myth

Get full show notes and more information here: https://elizabethsherman.com/HHS-3