Healthspan on Her Terms with Dr. Sheri

Dr. Sheri
  • 5.0 (2)
  • Medicine
  • Updated Biweekly

Healthspan on Her Terms is where Dr. Sheri, a Doctor of Nursing Practice and integrative clinician, cuts through the noise, the conflicting advice, and the things that used to work… but don’t anymore. This is where we talk about the real things women experience but don’t always have clear answers for. The energy that’s off. The weight that won’t shift. The sleep that’s inconsistent. The labs that come back “normal”… but you don’t feel normal. It’s the space where you start to understand what’s actually happening in your body and what to do about it. Through conversations on hormones, metabolism, muscle, and longevity, you’ll learn how to move forward in a way that actually makes sense. Because your health isn’t about doing more or trying harder. It’s about finally understanding your body and working with it, not against it.

Episodes

  1. 4d ago

    Congrats On Your Normal Labs. Now What?

    Send us Fan Mail “Your labs are normal.” If you’ve heard that and still felt exhausted, foggy, achy, moody, or like your body is changing without an explanation, we made this for you. Normal bloodwork can be genuinely reassuring, but it can also be incomplete because standard lab panels are built to detect disease, not to optimize health span or explain early dysfunction.  We walk through the biggest places “normal” can hide the real story, starting with thyroid labs. If you’ve only ever been offered TSH, we explain why Free T3, Free T4, and thyroid antibodies can matter, especially when symptoms like cold intolerance, constipation, hair shedding, or low mood show up. Then we shift to metabolic health and the early warning signs of insulin resistance that don’t always appear on fasting glucose alone, including fasting insulin, hemoglobin A1C trends, and the triglyceride-to-HDL ratio for cardiometabolic risk.  We also cover inflammation markers like high-sensitivity CRP and homocysteine, plus nutrient labs that can change how you feel even when a CBC looks fine, including vitamin D, ferritin, B12, and magnesium. And for women in their 40s and 50s, we talk about why reproductive hormones may be worth exploring when sleep, weight, libido, and mood start shifting. The through-line is simple: symptoms are data, labs are data, and your history is data, and you deserve a clinician who will put the whole picture together.  If this helped you rethink what “normal” really means, subscribe, leave a review, or share it with a woman who’s been brushed off by “fine labs.” What’s the loudest symptom for you right now? Free Workshop: Her Next Decades – Clear Energy Edition Feeling “too young to feel this tired”? Here’s what your body is trying to tell you. If you’re dragging through the day, wired and tired at night, or being told “everything looks normal” while you clearly don’t feel normal, this is for you. In this 60‑minute live Zoom workshop, we’ll cover: • Why your energy is more than a willpower issue, it’s a healthspan signal • 3 myths that keep women stuck in low energy and burnout • The 3‑step Next Decades Healthspan Method I use with clients • A simple Clear Energy Self‑Check you can do with a pen and paper When: Wednesday, June 24, 6:30–7:30 pm Mountain (MT) 👉 Save your spot here: Her Next Decades: Clear Energy Edition Stay Connected: If this episode was helpful, make sure to rate, review, and follow the podcast so you do not miss new episodes. It helps more women find the show. Start Here: Take the Next Decades Quiz to understand what your body may be  signaling right now: 👉 https://rootremedyic.involve.me/next-decades-healthspan-quiz This is a quick, three-minute check-in on your energy, brain fog, mood, sleep, joints, weight, habits, and long-term health. At the end, you’ll see where to focus now and receive a one-page guide with the five key levers we discuss on this podcast. Work With Me: If you are looking for more personalized support, I work with women in Arizona, Colorado, Florida, Idaho, Oregon, Montana, Washington,  and Wyoming through my telehealth clinical practice: Root & Remedy Integrative Care. 👉 https://www.rootremedyic.com/work-with-me Ready to talk? Book a free Clarity Call: 👉 https://rootremedyintegrativecare.as.me/clarity-call Digital Guides: Not in a state I serve? Browse the Wellness Library for clinically written guides on hormones, gut health, cortisol, sleep, and stress: 👉 https://www.rootremedyic.com/products Explore More: Find all links, resources, and ways to connect: 👉 https://linktr.ee/rootremedyic

    13 min

  2. May 20

    Why Eating Less Stops Working After 40

    Send us Fan Mail Eating less and working out more used to work, and now it doesn’t. If that’s your reality in your 40s or 50s, I want you to hear this clearly: you’re not broken, and you’re not failing your metabolism. Your body is running a different system than it did at 25, and midlife metabolism demands a new strategy that fits perimenopause and menopause physiology. I walk through what’s changing under the hood, including estrogen decline, reduced insulin sensitivity, blood sugar swings, and the quiet but powerful impact of losing muscle over time. We also connect the dots between chronic stress, elevated cortisol, and stubborn abdominal fat, plus how disrupted sleep can raise hunger hormones, lower satiety, impair glucose tolerance, and keep your body stuck in a “perfect storm” of cravings and fatigue. If you’ve been blaming willpower, this is the reframe you’ve needed. Then we get practical with a health-span focused approach: protein-first meals (especially at breakfast), simple strength training twice a week to preserve muscle and boost resting metabolic rate, steadier meal structure to reduce spikes and crashes, and fiber targets that support gut and cardiovascular health. I also share realistic sleep and stress moves, like keeping screens out of the bedroom, building a wind-down routine, and taking short daily breaks that tell your nervous system it’s safe. If you want next steps, check the resources in the show notes, consider talking with your medical provider, and if you’re eligible you can schedule a free clarity call or take the free Next Decade Quiz. Subscribe, share this with a friend who needs it, and leave a review so more women can find science-informed help. Free Workshop: Her Next Decades – Clear Energy Edition Feeling “too young to feel this tired”? Here’s what your body is trying to tell you. If you’re dragging through the day, wired and tired at night, or being told “everything looks normal” while you clearly don’t feel normal, this is for you. In this 60‑minute live Zoom workshop, we’ll cover: • Why your energy is more than a willpower issue, it’s a healthspan signal • 3 myths that keep women stuck in low energy and burnout • The 3‑step Next Decades Healthspan Method I use with clients • A simple Clear Energy Self‑Check you can do with a pen and paper When: Wednesday, June 24, 6:30–7:30 pm Mountain (MT) 👉 Save your spot here: Her Next Decades: Clear Energy Edition Stay Connected: If this episode was helpful, make sure to rate, review, and follow the podcast so you do not miss new episodes. It helps more women find the show. Start Here: Take the Next Decades Quiz to understand what your body may be  signaling right now: 👉 https://rootremedyic.involve.me/next-decades-healthspan-quiz This is a quick, three-minute check-in on your energy, brain fog, mood, sleep, joints, weight, habits, and long-term health. At the end, you’ll see where to focus now and receive a one-page guide with the five key levers we discuss on this podcast. Work With Me: If you are looking for more personalized support, I work with women in Arizona, Colorado, Florida, Idaho, Oregon, Montana, Washington,  and Wyoming through my telehealth clinical practice: Root & Remedy Integrative Care. 👉 https://www.rootremedyic.com/work-with-me Ready to talk? Book a free Clarity Call: 👉 https://rootremedyintegrativecare.as.me/clarity-call Digital Guides: Not in a state I serve? Browse the Wellness Library for clinically written guides on hormones, gut health, cortisol, sleep, and stress: 👉 https://www.rootremedyic.com/products Explore More: Find all links, resources, and ways to connect: 👉 https://linktr.ee/rootremedyic

    18 min

  3. May 13

    Menopause Maxxing

    Send us Fan Mail Menopause maxing means taking early symptoms seriously and using the menopausal transition as a turning point toward a stronger next decade.  A lot of women feel the shift much earlier, such as fragile sleep, 2 to 4 a.m. wake-ups, anxiety, irritability, brain fog, stubborn midsection weight gain, and joints that suddenly ache and stiffen. When those signs get brushed off as “stress” or “normal aging,” it is easy to wait until everything feels severe before getting support. We break down what is actually happening during the menopausal transition, including how changes in estrogen, progesterone, and testosterone ripple through the whole body. We talk about why these hormones matter for brain health, cardiovascular health, bone density, temperature regulation, libido, and blood sugar, and how that biology explains the symptoms so many women think they are imagining. The goal is clarity: your symptoms are not random, they are signals. Then we get practical. We share a simple framework for menopause support: hormonal options (including how to think about menopausal hormone therapy and better questions to ask your clinician), lifestyle foundations that protect healthspan (strength training, protein, daily walking, sleep routines, stress and nervous system care), and targeted nutrition and supplements with a “test, don’t guess” mindset. If you feel too young to feel this old, this conversation helps you map your next step without panic or dismissal. Free Workshop: Her Next Decades – Clear Energy Edition Feeling “too young to feel this tired”? Here’s what your body is trying to tell you. If you’re dragging through the day, wired and tired at night, or being told “everything looks normal” while you clearly don’t feel normal, this is for you. In this 60‑minute live Zoom workshop, we’ll cover: • Why your energy is more than a willpower issue, it’s a healthspan signal • 3 myths that keep women stuck in low energy and burnout • The 3‑step Next Decades Healthspan Method I use with clients • A simple Clear Energy Self‑Check you can do with a pen and paper When: Wednesday, June 24, 6:30–7:30 pm Mountain (MT) 👉 Save your spot here: Her Next Decades: Clear Energy Edition Stay Connected: If this episode was helpful, make sure to rate, review, and follow the podcast so you do not miss new episodes. It helps more women find the show. Start Here: Take the Next Decades Quiz to understand what your body may be  signaling right now: 👉 https://rootremedyic.involve.me/next-decades-healthspan-quiz This is a quick, three-minute check-in on your energy, brain fog, mood, sleep, joints, weight, habits, and long-term health. At the end, you’ll see where to focus now and receive a one-page guide with the five key levers we discuss on this podcast. Work With Me: If you are looking for more personalized support, I work with women in Arizona, Colorado, Florida, Idaho, Oregon, Montana, Washington,  and Wyoming through my telehealth clinical practice: Root & Remedy Integrative Care. 👉 https://www.rootremedyic.com/work-with-me Ready to talk? Book a free Clarity Call: 👉 https://rootremedyintegrativecare.as.me/clarity-call Digital Guides: Not in a state I serve? Browse the Wellness Library for clinically written guides on hormones, gut health, cortisol, sleep, and stress: 👉 https://www.rootremedyic.com/products Explore More: Find all links, resources, and ways to connect: 👉 https://linktr.ee/rootremedyic

    21 min

  4. May 6

    Is This Perimenopause?

    Send us Fan Mail Perimenopause doesn’t start the day your period stops. For many women, it’s a long, messy transition that can stretch seven to ten years and still look “normal” on the calendar, which is exactly why so many women spend their late 30s and 40s feeling off without a name for what’s happening. In this episode, we’ll clarify the difference between perimenopause and menopause, and get specific about what hormones actually do in this phase: progesterone often drops first, estrogen can swing high and low, ovulation becomes less predictable, and stress load can amplify strain on cortisol and thyroid. That volatility shows up as real symptoms, not you “being dramatic” or “not handling life well.” We’ll walk through the most common perimenopause patterns I see in clinic, cycle and bleeding changes, waking at 2–4 a.m., anxiety and irritability, brain fog and word‑finding issues, abdominal weight gain without big habit changes, joint stiffness, libido shifts, headaches, and heart palpitations, and why women so often get brushed off or offered symptom‑only tools with no real explanation. Then we’ll talk about why early recognition matters for your healthspan: how supporting sleep, blood sugar, your nervous system, and your muscles and bones now can change how your next decades feel. I’ll also share practical scripts for your next appointment, which labs to ask about, and how to respond when you’re told everything is “normal” but you’re clearly not fine. Free Workshop: Her Next Decades – Clear Energy Edition Feeling “too young to feel this tired”? Here’s what your body is trying to tell you. If you’re dragging through the day, wired and tired at night, or being told “everything looks normal” while you clearly don’t feel normal, this is for you. In this 60‑minute live Zoom workshop, we’ll cover: • Why your energy is more than a willpower issue, it’s a healthspan signal • 3 myths that keep women stuck in low energy and burnout • The 3‑step Next Decades Healthspan Method I use with clients • A simple Clear Energy Self‑Check you can do with a pen and paper When: Wednesday, June 24, 6:30–7:30 pm Mountain (MT) 👉 Save your spot here: Her Next Decades: Clear Energy Edition Start Here: Take the Next Decades Quiz to understand what your body may be  signaling right now: 👉 https://rootremedyic.involve.me/next-decades-healthspan-quiz This is a quick, three-minute check-in on your energy, brain fog, mood, sleep, joints, weight, habits, and long-term health. At the end, you’ll see where to focus now and receive a one-page guide with the five key levers we discuss on this podcast. Work With Me: If you are looking for more personalized support, I work with women in Arizona, Colorado, Florida, Idaho, Oregon, Montana, Washington,  and Wyoming through my telehealth clinical practice: Root & Remedy Integrative Care. 👉 https://www.rootremedyic.com/work-with-me Ready to talk? Book a free Clarity Call: 👉 https://rootremedyintegrativecare.as.me/clarity-call Digital Guides: Not in a state I serve? Browse the Wellness Library for clinically written guides on hormones, gut health, cortisol, sleep, and stress: 👉 https://www.rootremedyic.com/products Explore More: Find all links, resources, and ways to connect: 👉 https://linktr.ee/rootremedyic

    15 min

  5. Apr 30

    Your 30s Are Quietly Building Your 60s

    Send us Fan Mail Your 30s can feel like you’re supposed to be “fine” even when you’re tired, your sleep is shifting, and your body feels less forgiving than it used to. That quiet gap between looking okay on the outside and not feeling like yourself on the inside is exactly where healthspan work begins, because your 30s are not a maintenance decade. They’re a setup decade. I walk through what’s changing under the surface and why it matters later: bone density typically peaks in the early 30s, muscle is easier to build now than in later decades, metabolic flexibility can tighten over time, and chronic stress can reshape sleep, cravings, mood, and weight storage through cortisol and nervous system strain. We also talk about subtle hormone and menstrual cycle shifts that women often brush off, like shorter cycles, heavier periods, worsening PMS, headaches, and new sleep issues in the second half of the cycle, and why tracking patterns early can change your whole trajectory. You’ll leave with a practical approach that doesn’t require a perfect diet or a pile of supplements. Think simple, compounding habits like resistance training a couple times per week, protein at meals, protecting a few key sleep nights, short walks after meals, and daily downshifts that teach your body how to recover. If you want a clearer starting point, there’s also a quick Next Decade Quiz linked in the notes to help you spot your biggest leverage area. Subscribe, share this with a woman in her 30s who needs it, and leave a review so more people can find the show. Don't miss these moments... 0:00 Why Your 30s Matter2:00 The Setup Decade Explained5:01 A Real Story From Midlife6:26 Build Muscle Before You Lose It9:02 Bone Density Starts Declining12:05 Hormone Shifts You Might Miss14:09 Stress And Cortisol Cost Later15:52 Simple Habits That Compound18:12 Two Reflection Questions19:44 Next Decade Quiz And ClosingStart Here: Take the Next Decades Quiz to understand what your body may be  signaling right now: 👉 https://rootremedyic.involve.me/next-decades-healthspan-quiz This is a quick, three-minute check-in on your energy, brain fog, mood, sleep, joints, weight, habits, and long-term health. At the end, you’ll see where to focus now and receive a one-page guide with the five key levers we discuss on this podcast. Work With Me: If you are looking for more personalized support, I work with women in Arizona, Colorado, Florida, Idaho, Oregon, Montana, Washington,  and Wyoming through my telehealth clinical practice: Root & Remedy Integrative Care. 👉 https://www.rootremedyic.com/work-with-me Ready to talk? Book a free Clarity Call: 👉 https://rootremedyintegrativecare.as.me/clarity-call Digital Guides: Not in a state I serve? Browse the Wellness Library for clinically written guides on hormones, gut health, cortisol, sleep, and stress: 👉 https://www.rootremedyic.com/products Explore More: Find all links, resources, and ways to connect: 👉 https://linktr.ee/rootremedyic

    22 min

  6. Apr 22

    Muscle Is a Healthspan Organ: Why Strength Training After 40 Matters

    Send us Fan Mail Muscle is not just how we look; it’s a healthspan organ that protects our metabolism, blood sugar, bones, balance, and independence as we age. I share a real midlife story, bust common strength myths, and lay out simple ways to start strength training even with a busy schedule.  a story of “my world is getting smaller” and how strength loss quietly shows up why muscle supports metabolism and steadier weight regulation how resistance training improves blood sugar control and insulin sensitivity joint protection, bone density, balance, and fall prevention why hormone shifts after 40 change the game for muscle and midsection fat myths busted: bulky, too old, cardio is enough, no time three starting paths: bodyweight at home, dumbbells at home, trainer or class for form a consistency-first mindset over perfection three honest self-check questions to assess current function one small step to take this week  If this episode helped you see strength and muscle in a new way, it would mean a lot to me if you would subscribe and follow, leave a review, or share it with another woman who you know could benefit from this information, who also says, I'm too young to feel this old. If you want to see how this shows up in your own life, you can take the free next decade quiz.  Don't Miss These Moments... 00:00 Why Muscle Matters After 4001:24 The Story Of A Shrinking World04:06 Muscle Benefits Beyond Appearance06:36 Hormones And Midsection Changes07:40 Strength Training Myths Busted09:44 Three Realistic Ways To Start14:24 Self Check Questions And One Step16:07 Free Quiz And Closing RequestsExamples of the exercises mentioned in the episode for reference Squats to a Chair (Beginner-Friendly) https://www.youtube.com/watch?v=aclHkVaku9U Wall Push-ups https://www.youtube.com/watch?v=YB0egDzsu18 Glute Bridges (On Your Back) https://www.youtube.com/watch?v=wPM8icPu6H8 Goblet Squat (Dumbbell) https://www.youtube.com/watch?v=MeIiIdhvXT4 Deadlift with Two Dumbbells (Romanian Deadlift) https://www.youtube.com/watch?v=hQgFixeXdZo Overhead Press (Dumbbells) https://www.youtube.com/watch?v=AJ2sM_0j_7Q Bent-Over Rows (Dumbbells) https://www.youtube.com/watch?v=xLTNngjjTI8 Start Here: Take the Next Decades Quiz to understand what your body may be  signaling right now: 👉 https://rootremedyic.involve.me/next-decades-healthspan-quiz This is a quick, three-minute check-in on your energy, brain fog, mood, sleep, joints, weight, habits, and long-term health. At the end, you’ll see where to focus now and receive a one-page guide with the five key levers we discuss on this podcast. Work With Me: If you are looking for more personalized support, I work with women in Arizona, Colorado, Florida, Idaho, Oregon, Montana, Washington,  and Wyoming through my telehealth clinical practice: Root & Remedy Integrative Care. 👉 https://www.rootremedyic.com/work-with-me Ready to talk? Book a free Clarity Call: 👉 https://rootremedyintegrativecare.as.me/clarity-call Digital Guides: Not in a state I serve? Browse the Wellness Library for clinically written guides on hormones, gut health, cortisol, sleep, and stress: 👉 https://www.rootremedyic.com/products Explore More: Find all links, resources, and ways to connect: 👉 https://linktr.ee/rootremedyic

    17 min
  7. Healthspan 101: Why Feeling Young Longer Matters More Than Living Longer

    Apr 8

    Healthspan 101: Why Feeling Young Longer Matters More Than Living Longer

    Send us Fan Mail At what point did we start accepting feeling “off” as normal? Because somewhere along the way, women were told this is just part of getting older.  The fatigue.  The weight changes.  The sleep issues.  The feeling like something isn’t quite right. And most of the time… no one really explains why. In this first episode of Healthspan on Her Terms, we’re talking about what’s actually happening and what those changes mean for your health long-term. We break down what healthspan really is, why so many women feel older than they should, and the five key areas that quietly shape how you’ll feel in the decades ahead. If you’ve ever thought, “I don’t want to end up like this in ten or twenty years,” this is where we start. Don't Miss These Moments... 00:00 Why Living Longer Isn’t Enough00:53 Meet Dr. Sheri Erwin02:04 A Patient Story Behind Normal Labs04:18 What Healthspan Really Means06:37 The Too Young To Feel Old Signs10:12 Pillar One Strength And Muscle11:34 Pillar Two Metabolic Health Clues16:37 The Five Pillars And Starting Point17:32 Tiny Steps You Can Do Now18:47 Free Quiz And Program Options20:04 Final Takeaway And ThanksStart Here: Take the Next Decades Quiz to understand what your body may be  signaling right now: 👉 https://rootremedyic.involve.me/next-decades-healthspan-quiz This is a quick, three-minute check-in on your energy, brain fog, mood, sleep, joints, weight, habits, and long-term health. At the end, you’ll see where to focus now and receive a one-page guide with the five key levers we discuss on this podcast. Work With Me: If you are looking for more personalized support, I work with women in Arizona, Colorado, Florida, Idaho, Oregon, Montana, Washington,  and Wyoming through my telehealth clinical practice: Root & Remedy Integrative Care. 👉 https://www.rootremedyic.com/work-with-me Ready to talk? Book a free Clarity Call: 👉 https://rootremedyintegrativecare.as.me/clarity-call Digital Guides: Not in a state I serve? Browse the Wellness Library for clinically written guides on hormones, gut health, cortisol, sleep, and stress: 👉 https://www.rootremedyic.com/products Explore More: Find all links, resources, and ways to connect: 👉 https://linktr.ee/rootremedyic

    20 min

  8. Apr 8

    Welcome to Healthspan on Her Terms (Trailer)

    Send us Fan Mail This is the trailer for Healthspan on Her Terms, a podcast for women in their 30s, 40s, 50s, and beyond who feel too young to feel this old and want to protect the quality of their years, not just the number of them. Hosted by Dr. Sheri Erwin, an integrative clinician and founder of Root & Remedy Integrative Care, this show covers strength, metabolism, hormones, brain fog, mood, sleep, stress, and long-term risk in a practical, realistic way. Start here to hear what the podcast is about and whether it is for you. Start Here: Take the Next Decades Quiz to understand what your body may be  signaling right now: 👉 https://rootremedyic.involve.me/next-decades-healthspan-quiz This is a quick, three-minute check-in on your energy, brain fog, mood, sleep, joints, weight, habits, and long-term health. At the end, you’ll see where to focus now and receive a one-page guide with the five key levers we discuss on this podcast. Work With Me: If you are looking for more personalized support, I work with women in Arizona, Colorado, Florida, Idaho, Oregon, Montana, Washington,  and Wyoming through my telehealth clinical practice: Root & Remedy Integrative Care. 👉 https://www.rootremedyic.com/work-with-me Ready to talk? Book a free Clarity Call: 👉 https://rootremedyintegrativecare.as.me/clarity-call Digital Guides: Not in a state I serve? Browse the Wellness Library for clinically written guides on hormones, gut health, cortisol, sleep, and stress: 👉 https://www.rootremedyic.com/products Explore More: Find all links, resources, and ways to connect: 👉 https://linktr.ee/rootremedyic

    2 min
  • 8 Episodes

Ratings & Reviews

5
out of 5
2 Ratings

About

Healthspan on Her Terms is where Dr. Sheri, a Doctor of Nursing Practice and integrative clinician, cuts through the noise, the conflicting advice, and the things that used to work… but don’t anymore. This is where we talk about the real things women experience but don’t always have clear answers for. The energy that’s off. The weight that won’t shift. The sleep that’s inconsistent. The labs that come back “normal”… but you don’t feel normal. It’s the space where you start to understand what’s actually happening in your body and what to do about it. Through conversations on hormones, metabolism, muscle, and longevity, you’ll learn how to move forward in a way that actually makes sense. Because your health isn’t about doing more or trying harder. It’s about finally understanding your body and working with it, not against it.

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