The Walk with Me Podcast: Simplify Your Relationship with Food & Fitness

Sherie Samuelian
  • 5.0 (5)
  • FITNESS

Are you ready to stop dieting? Can you imagine effortlessly losing body fat, enjoying stable, all day energy and conquering your cravings, all while breaking free from the endless cycle of dieting, counting, tracking, weighing, and measuring? Join me for a walk! I'm Sherie Samuelian, Board Certified Master Health Coach and personal trainer specializing in empowering women in their 40s, 50s, 60s, and beyond to break free of dieting and make peace with their wise, wonderful bodies..  I’ll show you the  path to reclaim your health and master your midlife metabolism one step at a time. Join me each week on the Walk With Me podcast where I help bewildered, frustrated ex-dieters simplify their relationship with food and fitness. Each short, walkable episode is brimming with actionable tips and tools to help listeners lose stubborn fat, make peace with their bodies and master their metabolisms - even after 40. Join my newsletter 3 Simple Things by heading to https://www.simplehealthstyle.com

  1. 027: Why Getting Smaller Isn’t Working Anymore (And What Actually Does)

    APR 2

    027: Why Getting Smaller Isn’t Working Anymore (And What Actually Does)

    Let’s Walk 1.5 Miles! What if the goal of getting smaller has actually been getting in your way? In this episode, Sherie makes the case for something more powerful, more sustainable, and more honest than chasing a smaller number on the scale. It's muscle. And it changes everything. This conversation is for the woman who's been starting over on Monday for years. The one who wants to look good in her clothes, feel strong in her body, and actually understand why what she's been doing hasn't been working. Sherie cuts through the cultural noise around weight loss and gives you a framework that will finally make sense. ✔ Why fat loss alone doesn't give you the body you actually want  ✔ How muscles work as your metabolic storage unit and why that matters  ✔ Why building muscle is the active part of fat loss that most women are skipping  ✔ What muscle-centric medicine is and how it reframes everything about how you age Ready to personalize your health journey? Sherie is currently developing Simple Strength, a strength training program designed specifically for women who want to build muscle at home, in their gym, or wherever they have a little space. It will be low-tech, accessible, and affordable. To be the first to know when it drops, make sure you are on her email list. 💌 And don’t forget to subscribe to Sherie’s newsletter for weekly encouragement and wellness tips → https://simple-healthstyle.kit.com/fbf945108f In This Episode, You’ll Learn… [00:01:30] Why most women really want shape, not just a smaller number on the scale [00:05:00] How the "get smaller" goal was shaped by decades of cultural conditioning [00:07:00] How the GLP-1 era is creating a confusing new layer of messaging around body size [00:11:30] How muscles create the shape, curves, and structure that make clothes fit better [00:12:30] Why losing weight without building muscle often still leaves women unhappy with how they look [00:13:00] How muscle supports bone density, balance, and independence as you age [00:15:30] Why fat loss is passive and strength training gives you something productive to do while you wait [00:18:00] How building muscle changes you beyond the physical — patience, resilience, consistency, and self-trust 🚶‍♀️ Your Action Item: Start Building Strength This week, decide how you are going to start building strength — right now, in your current season of life, with what you have available. Ask yourself: What is one realistic way I could add strength training to my life this week?What has been the real reason I haven't started yet, and what would it take to remove that barrier?At the very minimum, Sherie recommends grabbing a set of small loop resistance bands on Amazon. She loves Hope Fitness Gear.  If you can do more — a gym, a Pilates class, an online program — even better. Start somewhere. Resistance Bands on Amazon

    23 min
  2. 026: Build without Breaking: The Gentle Power of Pilates with Meagan Gilimore Sersansie

    MAR 11

    026: Build without Breaking: The Gentle Power of Pilates with Meagan Gilimore Sersansie

    Let’s Walk 1.5 Miles! What if the most powerful thing you could do for your body right now wasn't harder? What if it was kinder? In this episode, Sherie sits down with her friend and certified Pilates instructor Meagan Gilmore Sersansie for a conversation that will completely change the way you think about movement. Meagan has lived it firsthand: bulging discs, a torn meniscus, breast cancer. Through every challenge, Pilates was the through line that rebuilt her strength, restored her mobility, and kept her going. This isn't a conversation about perfection or performance. It's about finding movement that supports your body instead of breaking it down. ✔ Why Pilates is for every body: every age, every season, every story ✔ How Pilates rebuilds strength gently without compressing your joints or your spirit ✔ What makes reformer Pilates feel different from anything you've tried before ✔ How to get started at home or in a studio, even if you feel intimidated Ready to personalize your health journey? Sherie has a few openings in her 60 Days to Simple 1:1 coaching program 👉 Book your free consultation 💌 And don’t forget to subscribe to Sherie’s newsletter for weekly encouragement and wellness tips → https://simple-healthstyle.kit.com/fbf945108f In This Episode, You’ll Learn… [00:04:30] Meagan's background, from marathons and triathlons to discovering Pilates after two bulging discs [00:06:00] Why Pilates felt kinder than traditional workouts and what that actually means for your body [00:08:00] How Pilates helped Meagan rehab a torn meniscus and recover from breast cancer surgery [00:11:00] What Meagan would say to women who feel disconnected from or intimidated by their bodies [00:13:00] What actually happens in a reformer class and why the equipment isn't as scary as it looks [00:16:00] Is Pilates too gentle to be effective? Meagan answers the most common pushback [00:18:30] Why Pilates is functional strength and how it supports everything else you do [00:20:30] At-home options, apps, and how to access Pilates without a studio [00:22:00] Why breathwork is the foundation of everything in Pilates [00:23:00] The Pilates community and why it stands apart from a traditional gym environment [00:30:00] Meagan's final encouragement for women who are just trying to find a place to start 🚶‍♀️ Your Action Item: The Double Dare This week, try one new thing for your body. Something kinder than what you've been doing. Ask yourself: Is there a movement or practice I've been curious about but kept putting off?What would it look like to just show up once, without any expectation, and see how it feels?It doesn't have to be Pilates. But if this episode sparked something, look up a free intro class or pull up Pilates Anytime for a free trial. Your body doesn't need to be punished. It needs to be supported.

    34 min
  3. 025: Protein Isn’t a Math Problem; Your Body isn't a Spreadsheet

    MAR 4

    025: Protein Isn’t a Math Problem; Your Body isn't a Spreadsheet

    Let’s Walk 1.5 Miles! If you've been drowning in protein targets, macro tracking, and daily gram counts, this episode is your permission slip to step back from the spreadsheet. Sherie cuts through the noise around protein — one of the most over-complicated topics in the health space — and replaces the math with something far more useful: your own body's wisdom. In this episode, you'll get: ✔ The foundational truths about protein that everyone agrees on — and why they still matter in midlife  ✔ Three protein truths you probably haven't heard that will change how you think about eating  ✔ Why sweet and processed protein sources may be working against you  ✔ Five practical, no-tracking strategies to prioritize protein in your real, everyday life Ready to personalize your health journey? Sherie has a few openings in her 60 Days to Simple 1:1 coaching program 👉 Book your free consultation 💌 And don’t forget to subscribe to Sherie’s newsletter for weekly encouragement and wellness tips → https://simple-healthstyle.kit.com/fbf945108f In This Episode, You’ll Learn… [00:03:00] A quick review of what protein actually does in the body and why it matters [00:06:00] How protein supports satiety, muscle preservation, and metabolism — especially after 40 [00:08:00] Truth #1: Your brain tracks protein better than any app, coach, or number ever could [00:13:30] Truth #2: Sweet protein sends a confusing signal — and why real food works differently [00:16:30] Truth #3: You don't reset to zero every morning — and why consistency over time is what actually counts [00:20:30] Five practical strategies to prioritize protein without obsessing or tracking 🚶‍♀️ Your Action Item: The Double Dare This week, eat one unconventional high-protein breakfast. Skip the oatmeal and the toast and make your first meal of the day something unexpected. Leftover steak, meatballs, a chicken breast with vegetables. There are no breakfast rules. Ask yourself: What real protein do I already have in my fridge or freezer right now?What would it look like to build my first meal of the day around that instead?Then let Sherie know how it goes. You can tag her on Instagram at @mysimplehealthstyle or send her an email. She genuinely wants to hear what you had to eat!

    27 min
  4. 024: Forever Fat Loss: Why B Work Wins

    FEB 18

    024: Forever Fat Loss: Why B Work Wins

    Let’s Walk 1.5 Miles! You don’t need a better diet. You don’t need a stricter meal plan. You don’t need to track every macro or count every calorie. But you do need to change something. In this episode, Sherie tackles the real reason fat loss hasn’t lasted in the past — quitting. Not because you lack discipline. Not because you’re broken. But because you’ve been trying to sustain approaches that were never designed for your real life. Today, she introduces a powerful reframe: B Work. Not perfection. Not intensity. Just repeatable, sustainable consistency that fits inside your actual life. ✔ Why diets “work” until they don’t ✔ Why you’re not the problem (your system is) ✔ What sustainable fat loss really looks like in midlife ✔ How to ride out the dips instead of quitting in them If you’re done with temporary weight loss and ready for forever fat loss, this episode is your reset. Ready to personalize your health journey? Sherie has a few openings in her 60 Days to Simple 1:1 coaching program 👉 Book your free consultation 💌 And don’t forget to subscribe to Sherie’s newsletter for weekly encouragement and wellness tips → https://simple-healthstyle.kit.com/fbf945108f Follow Sherie on Instagram for daily encouragement and simple tips 👉 @simplehealthstyle In This Episode, You’ll Learn… [01:00] Why you don’t need another diet — but you do need change [02:30] The real skill we need to build: not quitting [04:30] “You’ve never failed a diet — your diets have failed you” [06:00] Why macro counting, meal plans, and intense programs eventually fall apart [08:30] If it only works when life is calm, it doesn’t really work [12:00] What “B Work” means and why it’s more powerful than A+ effort [15:30] Understanding “the dip” — and why most women quit there [18:30] What successful women do differently during plateaus [21:00] Why midlife requires a different approach [23:00] Sherie’s sustainable system for forever fat loss 🚶‍♀️ Your Action Item: The Double Dare Ask yourself: Where am I making fat loss harder than it needs to be?What can I do to make this easier, more pleasant, and more sustainable?Stop chasing intensity. Start building systems you don’t quit.

    28 min
  5. 023: The First Step to Fat Loss: Stop the Gain

    FEB 13

    023: The First Step to Fat Loss: Stop the Gain

    Let’s Walk 1 Mile! In a world obsessed with fast fixes and shrinking down, Sherie invites you to slow down and rethink your approach to fat loss. In this episode, she explains why stabilizing your weight is the most overlooked and powerful first step toward lasting results—especially in midlife. If you’ve felt stuck in a cycle of gaining and losing the same weight year after year, this is the mindset reframe you didn’t know you needed. ✔ Why your body isn’t broken—it’s protecting you ✔ Why stopping the gain is a major win ✔ What steady, sustainable fat loss really looks like ✔ Three key actions that will help you stabilize Ready to personalize your health journey? Sherie has a few openings in her 60 Days to Simple 1:1 coaching program 👉 Book your free consultation 💌 And don’t forget to subscribe to Sherie’s newsletter for weekly encouragement and wellness tips → https://simple-healthstyle.kit.com/fbf945108f Follow Sherie on Instagram for daily encouragement and simple tips 👉 @simplehealthstyle In This Episode, You’ll Learn… [02:00] Why stability is a win, not a failure [05:00] What’s actually happening in your body in midlife [06:30] Sherie’s reframe on fat loss vs. weight loss [08:30] Why extreme diets were always meant to be temporary [10:00] How years of dieting have created metabolic confusion [12:30] Three practical ways to stop gaining weight [16:30] What to do when the scale plateaus 🚶‍♀️ Your Action Item: Get Steady Before You Shrink This week, shift your focus from shrinking to stabilizing. • Identify one behavior that makes you feel steady: maybe it’s lifting twice a week, walking after dinner, or eating a solid breakfast • Repeat that behavior consistently • Let go of the pressure to lose right now: your body needs to feel safe first Stabilizing isn’t giving up. It’s building trust with your body again.

    22 min
  6. 022: Why What Used to Work Stopped Working and What to Do About It

    FEB 4

    022: Why What Used to Work Stopped Working and What to Do About It

    Let’s Walk 1.5 Miles! Have you ever caught yourself saying, “What used to work just isn’t working anymore”? You’re not alone. In this episode, Sherie takes a deep dive into why strategies that used to support your health, energy, or weight no longer get results in midlife and what you can do instead. This empowering conversation breaks down the biological and lifestyle shifts that happen with age and explains why your approach needs to evolve, too. It’s not about giving up. It’s about getting smarter, more strategic, and more compassionate with yourself. ✔ Why your body isn’t “broken”, it’s changed ✔ 4 major shifts that make old strategies less effective ✔ What to focus on now to feel strong and supported in your new season of life Ready to personalize your health journey? Sherie has a few openings in her 60 Days to Simple 1:1 coaching program 👉 Book your free consultation 💌 And don’t forget to subscribe to Sherie’s newsletter for weekly encouragement and wellness tips → https://simple-healthstyle.kit.com/fbf945108f In This Episode, You’ll Learn… [02:23] Why “what used to work” isn’t working—and why that’s normal [03:30] Your younger self was more resilient (but not necessarily healthier) [05:00] Your biology, lifestyle, and needs have changed [09:00] Four shifts that make midlife different: insulin resistance, movement, muscle loss, and stress [21:00] Why your metabolism hasn’t actually slowed down [22:30] What to focus on now instead of doubling down on old tactics 🚶‍♀️ Your Action Item: Reflect and Adjust This week, take 10 quiet minutes to reflect and reframe: Write down one old strategy that used to work, but no longer doesIdentify one way your body or life has changed that’s outside your controlChoose one small adjustment to try this week—add protein early in the day, lift weights twice a week, take a short walk after dinner, or try a 10-minute analog break (like reading or deep breathing)You don’t need a total overhaul—just a thoughtful shift.

    27 min
  7. 021: Insulin Resistance: The Missing Piece in Midlife Weight Gain

    JAN 23

    021: Insulin Resistance: The Missing Piece in Midlife Weight Gain

    Let’s Walk 1.5 Miles! If you’ve been gaining weight, especially around your midsection, and nothing seems to work, this episode is for you. In clear, relatable language, Sherie explains insulin resistance, how it develops in midlife, and why it could be the real reason behind stubborn weight gain, fatigue, and cravings. With simple science and powerful metaphors (think airports, Uber drivers, and hotel lobbies), Sherie breaks down what’s happening inside your body and how you can gently course-correct without extremes or restrictions. In this episode, Sherie breaks down: ✔ The role of insulin in fat storage and hunger ✔ Why muscle loss, stress, and snacking make things worse over time ✔ The three most important steps to improve insulin sensitivity Join the 21-Day Metabolic Jumpstart A group coaching experience with daily emails, metabolic habits, and a supportive Facebook community. Starts January 30th. 👉 Learn more and sign up Apply for 60 Days of Simple Sherie’s signature 1:1 coaching program for women ready to lose fat, boost energy, and reduce cravings. Only 5 clients at a time. Includes weekly coaching calls, personalized guidance, and a system that works in real life. 👉 Book your call to apply 💌 And don’t forget to subscribe to Sherie’s newsletter for weekly encouragement and wellness tips → https://simple-healthstyle.kit.com/fbf945108f In This Episode, You’ll Learn… [03:00] Why weight gain isn’t your fault. Iit’s often insulin resistance [05:00] The spectrum from insulin sensitivity to pre-diabetes [07:30] Common signs and symptoms of insulin resistance [11:30] Insights from Why We Get Sick by Dr. Ben Bikman [15:00] Sherie’s airport analogy for understanding glucose overload [21:30] How midlife changes impact metabolism [23:30] Three key takeaways to support fat loss and energy Mentioned in This Episode Why We Get Sick by Dr. Ben Bikman: A powerful, science-backed look at insulin resistance and how it contributes to chronic illness. 👉 Grab the book on Amazon

    29 min
  8. 020: Stop Resetting. Start Changing. Lose the Weight for Good this Year

    JAN 13

    020: Stop Resetting. Start Changing. Lose the Weight for Good this Year

    Let’s Walk 2 Miles! If you’ve ever felt like January is just a repeat of last year—same weight struggles, same diet attempts, same overwhelm—this episode is your wake-up call. Sherie dives into the truth behind the “fresh start effect” and why so many women hit reset every year but never experience real, sustainable change. This isn’t about another rigid program or quick fix. It’s about finally creating momentum that lasts. In this episode, Sherie breaks down: ✔ Why the “fresh start” is motivating and how the wellness industry exploits it ✔ What really creates lasting metabolic change (hint: it’s not a 30-day detox) ✔ The kind of support midlife women actually need to succeed ✔ Behind the scenes of Sherie’s two transformative coaching programs Whether you’re new to health coaching or curious about what Sherie actually does, this episode paints a full picture of the outcomes real clients experience and why the change lasts. Apply for 60 Days of Simple Sherie’s signature 1:1 coaching program for women ready to lose fat, boost energy, and reduce cravings. Only 5 clients at a time. Includes weekly coaching calls, personalized guidance, and a system that works in real life. 👉 Book your call to apply Join the 21-Day Metabolic Jumpstart A group coaching experience with daily emails, metabolic habits, and a supportive Facebook community. Starts January 30th. Enroll before January 19th and get 2 FREE coaching calls with Sherie! 👉 Learn more and sign up 💌 And don’t forget to subscribe to Sherie’s newsletter for weekly encouragement and wellness tips → https://simple-healthstyle.kit.com/fbf945108f In This Episode, You’ll Learn… [00:02:23] Why January pushes us to “reset” and why it often doesn’t work [00:03:12] The fresh start effect: what it is and how the wellness industry misuses it [00:05:01] What most midlife women actually need instead of another “reset” [00:07:00] What Sherie does as a metabolic health coach [00:08:00] Who she works with and the common struggles her clients face [00:14:30] Real results Sherie helps women achieve (energy, reduced cravings, clothes fitting again) [00:24:00] Sherie’s 60 Days of Simple one-on-one coaching and what’s included [00:29:30] The 21-Day Metabolic Jumpstart group program with education + support [00:34:00] Summary of who Sherie works with and what changes they experience [00:36:00] How to take the next step with Sherie and choose what fits you best

    39 min
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About

Are you ready to stop dieting? Can you imagine effortlessly losing body fat, enjoying stable, all day energy and conquering your cravings, all while breaking free from the endless cycle of dieting, counting, tracking, weighing, and measuring? Join me for a walk! I'm Sherie Samuelian, Board Certified Master Health Coach and personal trainer specializing in empowering women in their 40s, 50s, 60s, and beyond to break free of dieting and make peace with their wise, wonderful bodies..  I’ll show you the  path to reclaim your health and master your midlife metabolism one step at a time. Join me each week on the Walk With Me podcast where I help bewildered, frustrated ex-dieters simplify their relationship with food and fitness. Each short, walkable episode is brimming with actionable tips and tools to help listeners lose stubborn fat, make peace with their bodies and master their metabolisms - even after 40. Join my newsletter 3 Simple Things by heading to https://www.simplehealthstyle.com

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